The reverse pyramids are excellent for muscular growth and fat loss...my favorite for cutting.


That diet plan is VERY specific...and also very bad for anyone except maybe a hardgainer.

I will explain:


first off,

not nearly enough protein or fat...

way too many carbs (especially from sugar!!!)

wrong foods at the wrong times (yogurt before bed?? cottage cheese!)

Anyway, here is the tweaked plan...



Let me revamp it for you:


Meal 1
• 3 whole eggs
• 3 strips bacon
• 1 cup cooked oatmeal (prepare with water only or the above mentioned milk and add cinnamon or other spices)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins (mix in with the oatmeal or eaten separately)
• 1/2 cup mixed frozen berries (mix in with the oatmeal or eaten separately)

Meal 2
• 6 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese, added to salad

Meal 3
• 1 can tuna or 4-6 ounces lean meat (cooked weight)
• 1/2 of a sweet potato
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them

Meal 4 — Immediately post-workout
• 2 scoops protein (or two scoops Grow!)
• Mix with water and berries
• 15-18 ounces grape juice

Meal 5 — 90 minutes post-workout
• 4-6 ounces of red meat (steak, hamburger, etc)
• 1 large serving of green veggies + olive oil

Meal 6
• 1 cup of Cottage Cheese
• 2 ounces mixed nuts
• Mix with cinnamon

if neg pyramids work well for endos, whats best for mesmo's.
I usually start my heaviest weight first anyways.. and work down in weight and up in reps

should i stick to that if i want mass?

This post was edited by Tear on Mar 21 2009 04:54pm

typically it is best to do a standard pyramid or 5x5s for this body-type.

However always throw in some breakdowns and drop sets every few weeks to keep muscle confusion high

Could you check if i have to change something in my workout plan here, i'm almost positive theres something wrong with it.

Monday
I start warming up with Sit ups, bike.
Move onto Bench 4-5 sets, 8 reps.
After that Dumbbell Incline Shoulder Raise 4-5 sets. 10 reps.
Triceps pushdown. 4-5 sets 10 reps.
Squats. 3 sets. 10 reps.

Wednesday.
Same warmup.
A Abs workout thing which i can't remember the name on. Trains your stomach as well as the sides.
Dead lift 3 sets. 10 reps.
Bench 4-5 sets. 10 reps (i train with lighter weights today to vary it )
Leg press 3-4 sets. 10 reps.

Friday :
Warmup.
Bench 4-5 sets, 8 reps (slightly heavier than wednesday, but lighter than monday)
Triceps Pushdown 4-5 sets, 10 reps.
Dead Lift 3 sets, 10 reps.


I drink one protein shake after work, (Reason i cycle 20 kilometers everday)
And one after training.

If this is a total mess up would it be too much to ask for some advice on what to train ?

thanks in advance.

i can tell u what hes gonna rawr at you about

NO FUCKIN LEG WORKOUTS!

Hey I was reading throughout this whole thread again and in meal plans for cutting that you mention you always say to have cottage cheese before bed. I know that when you sleep your body is a catabolic state that's why some people take casein; I've also read in some website that you can take half a serving of whey 30 min before bed and immediately when you wake up and obviously after a work-out.
What I wonder is what's better? drink the half serving of whey before sleep and right after you wake up, eat some cottage cheese or take some casein? Right now the only things that I'm taking are whey, fish oil and some bcaas (whey only post work-out, bcaas during work-out and in the morning between meals (5g) since I go to the gym after 5) a long with a decent diet. And one more, how often should you change your work out routine? I've only been going for about 2 months now and I hadn't lifted for quite a while.

I don't have much money to spend, but at the same time I want good results to losing weight and maintaining muscle mass.

Thanks in advance I try to read bb.com and google a lot of this stuff but I never get the specific answers that I'm looking for
Oh yeah btw I've already lost 25 lbs thanks to you I'd donate fg but I only got 1fg lol.

This post was edited by isaac_m on Mar 22 2009 03:41pm

Hey there -

glad to hear you're doing good.

Cottage cheese is HIGHLY rich is casein protein and also very cheap and easy to eat...therefore taking it before bed is supreme to whey. Whey is absorbed VERY quickly...and as a result will NOT sustain you through the night.

As far as BCAA's go, take 2g every 45 mins...with 2g prior and 2g after exercise.

So for a 2 hour workout....take 2g before, 2g at the 45 min mark, 2g at the 1.5 hour mark, then 2g at the end of the workout.

Ok well I don't mean to completely destroy your plan...but that plan is absolutely horrible and has to go.

For a proper 3 day split, you need to do things totally different.


Monday -

Chest/Back

1 Set Warm-Up with Dumbbell Chest Press (do 3 quick no-rest dropsets with moderate weight)

5 sets incline bench press going UP in weight

5 sets flat bench press going UP in weight

5 sets of Dumbbell Flies goign DOWN in weight (drop set)

1 set Warm-Up with T-Bar Rows (do 3 quick no-rest dropsets with moderate weight)

5 sets deadlifts going UP in weight

5 sets lat pulldowns going UP in weight

5 sets of cable rows going DOWN in weight



Tuesday -


Legs/Calves/Abs


1 set Warm-Up with Squats...either smith machine or regular (do 3 quick no-rest dropsets with moderate weight)

5 sets squats going UP in weight (make sure to go ASS-TO-FLOOR!)

5 sets leg-extension going UP in weight

5 sets leg-curl going UP in weight

1 super-long-set leg lunges until total failure

5 sets of standing calf raises going UP in weight

5 sets seated calf raises going UP in weight

15 minutes of Abs Instinct training (constant ab exercises until total failure with no breaks in between)


Wednesday

Arms/Shoulders

1 set Warm-Up with standing dumbbell curls (do 3 quick no-rest dropsets with moderate weight)

5 sets standing olympic bar curls going UP in weight

1 set Warm-Up with skullcrushers (do 3 quick no-rest dropsets with moderate weight)

5 sets close-grip bench-press going UP in weight

5 sets standing dumbbell hammer curls going DOWN in weight

5 sets tricep cable pulldowns going DOWN in weight

1 set Warm-Up with seated arnold presses (do 3 quick no-rest dropsets with moderate weight)

5 sets dumbbell shoulder press going Up in weight

5 sets barbell or dumbbell shrugs going UP in weight

5 sets dumbbell lateral raises going DOWN in weight UNTIL FAILURE



When sets are explained as going UP in weight, it is a standard pyramid...higher weights with lower reps usually performed until near-failure with about 1-2 mins rest between sets.

when sets are explained as going DOWN in weight they are expected to be performed quicky and until total failure...with only about 12-30 seconds rest between sets.

These workouts will last roughly 2-2.5 hours if performed correctly....it is to be expected considering you are only lifting 3 days a week.

Is there some sort of creatine that is considered better or stronger than creatine monohydrate

go ahead and answer this for yeah skr

Not really creatine mono is the most basic you can get with that (most simplied and easiest and fasest to absorb i believe)