d2jsp
Log InRegister
d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > 100% Free Advice From A Professional > Ask Anything To A Trainer/bodybuilder
Prev1105110521053105410552039Next
Add Reply New Topic New Poll
Views: 607812Replies: 20387Track Topic
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#10521
Sep 27 2011 12:31am
Quote (RetardedTrader @ Sep 27 2011 12:32am)
one bicep "curve" bigger than the other one by a lot any help how to even them out?


Work the smaller one extra. So on biceps day, dedicate an extra 5 sets to that arm. In addition, you can also throw in another 10 sets of biceps for that arm on legs day.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#10522
Sep 27 2011 12:36am
Quote (dgkblack @ Sep 27 2011 01:16am)
Hey Raynor :)

Is cardio required on a cut?

Thanks.


Short answer no.

Long answer...

On a cut you require several things: less calories in than burned, generally higher physical activity level than usual (5-6 times a week for 1 hr a day), and generally lower carb intake.

Do you need actual cardio? not really. Does it help? yes.

The maximum benefit is to do...

6 days of exercise....1 hr of weight training followed up immediately by 20-30 mins of HIIT.

also morning fasted cardio helps as well....basically the higher the activity level, the more calories burned, and thus the more fat loss.


make sure to keep protein intake high though.
Member
Posts: 4,136
Joined: Apr 1 2008
Gold: 0.00
#10523
Sep 27 2011 07:08am
Quote (frankrulz @ Sep 27 2011 12:34am)
Alright then, thats what id use well its basically the bulking diet you posted but

Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham)
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + large serving of veggies + black beans
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts

For the meal 5, can i replace the crackers for like a whole bread slice
and which meal youd suggest for post workout? What to replace black baens with on 4th meal


Shit, sorry i meant Pre workout meal.
Member
Posts: 23,331
Joined: Dec 31 2004
Gold: 0.10
#10524
Sep 27 2011 10:54am
Quote (SKCRaynor @ Sep 26 2011 06:32pm)
YES! those are all done in ONE gym session lasting approximately 2-2.5 hours. This is for massive volume gains and it is not for the weak or occasional lifters. If you want to see amazing progress, follow that plan to the T


referring to that hypertrophy plan, could you split up into 2 sessions for 1 body part each? so you do chest at 2pm for example and then bis at 7pm. Would it be less effective to break it up this way?
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#10525
Sep 27 2011 10:56am
Quote (frankrulz @ Sep 27 2011 09:08am)
Shit, sorry i meant Pre workout meal.


anything is fine pre-workout as long as its 1.5-2 hours before working out.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#10526
Sep 27 2011 10:57am
Quote (*StyLuS* @ Sep 27 2011 12:54pm)
referring to that hypertrophy plan, could you split up into 2 sessions for 1 body part each? so you do chest at 2pm for example and then bis at 7pm. Would it be less effective to break it up this way?


Yes you can definitely do that without any problem.
Member
Posts: 4,136
Joined: Apr 1 2008
Gold: 0.00
#10527
Sep 27 2011 11:11am
I just read the hypertrophy plan you posted, looks awesome and ill try tonight for leg day and ill continue off keto. Excepting GZ results. if i understand correctly its
1st set, warm up, 15 reps low weight
2nd - first real set, 10-12 med- weight
3rd. - 2nd set, heavy 8-10
4th, 3rd set, 85% of your 1rm ( if you squat 405 youll put around. 345), rep til failure- 5-10 sec break and do it til failure again
5th - 4th set, Same as third, 345 till failure , 5-10 sec break, til failure again ---- not sure on this one, am i correct
6th - 5th set, 225 squat, until failure.

Thats correct?
ALso for leg day, whatd you recommand instead of hip abductors and adductors, gym doesnt have any.

This post was edited by frankrulz on Sep 27 2011 11:12am
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#10528
Sep 27 2011 11:20am
Quote (frankrulz @ Sep 27 2011 01:11pm)
I just read the hypertrophy plan you posted, looks awesome and ill try tonight for leg day and ill continue off keto. Excepting GZ results. if i understand correctly its
1st set, warm up, 15 reps  low weight
2nd - first real set, 10-12 med- weight
3rd. - 2nd set, heavy 8-10
4th, 3rd set, 85% of your 1rm ( if you squat 405 youll put around. 345), rep til failure- 5-10 sec break and do it til failure again
5th - 4th set, Same as third, 345 till failure , 5-10 sec break, til failure again ---- not sure on this one, am i correct
6th - 5th set, 225 squat, until failure.

Thats correct?
ALso for leg day, whatd you recommand instead of hip abductors and adductors, gym doesnt have any.


You are correct, that is how to do the hypertrophy plan properly.

Instead of the hip work, just substitute more lunges.
Member
Posts: 58,528
Joined: Aug 7 2006
Gold: 0.00
#10529
Sep 27 2011 12:22pm
For my contest carb up on friday morning I ate 1 banana package of raisins with 6 oz 93/7 ground beef,

than once every hour a little snickers, and rice cakes ended up eating about 4 snickers rest was rice cakes/honey or rice cakes/peanut butter,

than in morning I ate a big pancake breakfast with 3 eggs, and rice cakes with peanut butter and honey all day for the comp and it ended up working pretty good got 3rd place in my class.
Member
Posts: 1,180
Joined: Jan 18 2010
Gold: 0.00
Warn: 20%
#10530
Sep 27 2011 02:56pm
Curently am sick, minor head cold and a sore troat, should i keep working out? Also does your heart rate acxelerate when you are sick??
Go Back To Health & Fitness Topic List
Prev1105110521053105410552039Next
Add Reply New Topic New Poll

© 2003-2024 d2jsp  Contact