approximately 15-20 cals per minute, assuming that you are already experiencing difficultly holding the plank (ie: muscular shaking and tightness)

need advise got a back and neck injury and suffer from chronic insomnia so no lifting till i get my sleep back id like to ask what natural supplement without caffeine could help me get extra energy to do biking or exercise also some body weight exercises you could recommand thxs doing pushups and situps atm and brisk walks.

thanks raynor

Sup Raynor, looking for a critique on my diet workout plan, trying to cut down my bodyfat % (probably around 12% atm, fluctuate around 177 +- 2 lbs 5'10")

Doing 3 day on 1 day off, about 30-45sec rest between sets, 1.5-2min between exercises:

Day 1 - Back/Tri (5 sets, increase weight from light to heavy with burnout after 5th set | supersets 3 sets to exhaustion)
Flat Bench, Incline Bench, Straight bar curls, incline/flat db flies superset, db curls, low/high cable flies superset, seated hammer curls, pushups (3 sets to exhaustion)

Day 2 - Back/Tri (5 sets, increase weight from light to heavy with burnout after 5th set | supersets 3 sets to exhaustion)
Pulls ups (3sets warm up, 10 reps ea), lat pulldown, bent over db rows, close grip/wide grip ezcurl tricep ext superset, rope tricep ext, t-bar row, straight bar cable pulldown, db skullcrushers

Day 3 - Legs/Shoulders
Squats, Donkey calf raises, db shoulder press, arnoldpress/lateral raises superset, leg press, straight leg calf raises/reverse ham curls, db shrugs, db front raises, front ham curls

Day 4 - Cardio

Repeat

Diet:
Breakfast - 2 scoop protein shake 1 cup oatmeal
Lunch - Salad + chicken or tuna (or some type of lean protien)
Dinner - Salad or brocolli/spinach + 2 peices of pork/chicken breasts/salmon
Desert - Cottage cheese (plain low fat) or protein shake with peanut butter

Throw in a cheat meal (chipotle - double chicken, brown rice, black beans, corn, salsa cheese, lettuce) once or twice a week

Kind of cut carbs pretty hard

A non-caffeine stimulant would still be a stimulant. Are you trying to avoid stimulants all together? or just caffeine?

In general I don't see anything bad here. You need to run this plan, like any other plan, at least 2-3 weeks and see how you do. If you start noticing slow fat losses, either increase exercise or decrease total calories. If you start seeing rapid energy loss and muscle loss, you need to increase calories, particularly PWO. Also on a side note, you need some type of PWO shake (unless you're lifting right before breakfast).


In terms of the cheat meal, make sure that you have it immediately after a workout for maximum benefit.

caffeine something that wont keep me awake at night but will give me energy tru the day

Ray,

Want to get into carb cycling this summer. Can you give me some info about it and what my intakes should be each day?

Stats: 21 y/o, 245 lbs, 6'2"

Try CLA

http://www.bodybuilding.com/store/now/clax.html

What are your goals specifically and why carb cycling? It serves a purpose, but it must be tailored to you and your goals specifically.

My goals specifically is to cut fat. As for Carb Cycling- I said earlier that I eat very little Carbs (mostly all come from Fruits, Veggies, Greek Yogurt, Whey Shake), but I don't think I'd be able to do Keto. I figured Carb Cycling just because I know I'd be able to do it and stick with it & because I have hit a plateau for a bit and want to change it up.