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#10941
Oct 19 2011 04:17pm
Quote (*StyLuS* @ Oct 19 2011 12:29pm)
almost 3 months ago you recommended that I do 12 weeks of your strength training plan and then 12 weeks of your hypertrophy plan and keep alternating etc.

my question is should I take a deload week between each of these? Im about to come up on the 12th week of the first strength routine and wondering if i should deload before i switch to the other, thanks!


Yes! a deload week between those would be highly advised.
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#10942
Oct 19 2011 04:18pm
Quote (kinkies2 @ Oct 19 2011 02:54pm)
just stopping by to say Hi, (although you probably don't remember me :lol: ) you've helped me alot in the past i've sent some donations your way in the past as well ;)

continue with the great job and just try and ignore the negative people! you do a great and honorable service here!


Thank you for the kind words =)
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#10943
Oct 19 2011 04:24pm
Quote (dgkblack @ Oct 19 2011 06:15pm)
No, seriously, you're acting like a faggot and you're ruining it for those of us that value Raynor and his information.  If you want to debate a concept then post a threat or better yet take it to PM.  Raynor has contributed 1094 pages of help to countless individuals and has helped people completely change their physiques.  I can confidently say you haven't contributed 1/1000th of the information he has so kindly contributed to this sub-forum.

You do a great job Raynor and I don't blame you for wanting to leave, but please stay for those countless individuals that need you.

e/ No spam

Hi Raynor,

Should complex carbs be consumed around the breakfast-lunch period or is it okay to consume them throughout the day until before bed?


thanks for the support...

you can consume complex carbs throughout the day...assuming you are not on cutting.

It is optimal to consume a small amount of sugars with breakfast and about 30-40g of sugar post workout with your PWO shake. I prefer waxy maize with my pwo shake for fast acting carbs.

As far as pre-bedtime carbs go, it depends on your bodytype, but assuming you aren't a hardgainer - they are not necessary.
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#10944
Oct 19 2011 04:39pm
how can you tell if you are eating the right amount?

im bulking and ive been sitting around the same weight (slightly more) as i was a month ago
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#10945
Oct 19 2011 05:29pm
Quote (Deathslaya16 @ Oct 19 2011 06:39pm)
how can you tell if you are eating the right amount?

im bulking and ive been sitting around the same weight (slightly more) as i was a month ago



You probably are not eating enough.

Give me your height/weight/bf% and approximate amount of exercise per day.
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#10946
Oct 19 2011 05:33pm
Squat day yesterday... felt a tad bit tired but felt alright... went to do squats... couldn't do jack all. Warmed up 135 x 10 and already felt the burn as if I was doing heavy weight. Moved up to 185 x 10 to further warm up. After that, I kept the weight at 185 and did sets of 7-8 reps (did only 3 more sets), then called it quits for the day.

I was way down on my lifts.

My diet was alright that day and preceeding the workout for 24 hours my diet was fine, hydration was fine, and sleep was okay-ish.

Is this likely from overtraining? I've been biking every day or every other day (averages out to 4-5x per week depending on the week, so I guess overall average is 9 times out of 14 days I bike for 30 minutes). Could this be interfering with leg days / should I change my leg days based on the fact that I bike?

This post was edited by Canadian_Man on Oct 19 2011 05:34pm
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#10947
Oct 19 2011 05:38pm
Quote (SKCRaynor @ Oct 19 2011 06:29pm)
You probably are not eating enough.

Give me your height/weight/bf% and approximate amount of exercise per day.


5'6 132

havent had bf% tested but i'd guess around 10%

walk 1-2 miles each day (walking to class)
gym 5 days a week (just lifting) 60-80ish mins
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#10948
Oct 19 2011 05:39pm
Sci-Fit kre Alkalyn and GLuta- Lynn

how many should i take per day?

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#10949
Oct 19 2011 06:49pm
Quote (Canadian_Man @ Oct 19 2011 07:33pm)
Squat day yesterday... felt a tad bit tired but felt alright... went to do squats... couldn't do jack all. Warmed up 135 x 10 and already felt the burn as if I was doing heavy weight. Moved up to 185 x 10 to further warm up. After that, I kept the weight at 185 and did sets of 7-8 reps (did only 3 more sets), then called it quits for the day.

I was way down on my lifts.

My diet was alright that day and preceeding the workout for 24 hours my diet was fine, hydration was fine, and sleep was okay-ish.

Is this likely from overtraining? I've been biking every day or every other day (averages out to 4-5x per week depending on the week, so I guess overall average is 9 times out of 14 days I bike for 30 minutes). Could this be interfering with leg days / should I change my leg days based on the fact that I bike?


Depends. You might need to tone down the biking as that uses your leg muscles quite a bit and they can indeed fatigue more rapidly as a result.

You might need a full 1 week deload and then come back to it. Also I would recommend not doing the bike the day before legs workout and the day of legs workout.
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#10950
Oct 19 2011 06:50pm
Quote (Deathslaya16 @ Oct 19 2011 07:38pm)
5'6 132

havent had bf% tested but i'd guess around 10%

walk 1-2 miles each day (walking to class)
gym 5 days a week (just lifting) 60-80ish mins



You seem to be a fairly hard gainer...maybe not a full hard gainer, but certainly enough to warrant a higher level of calories to achieve your goals.

What does your current calorie intake and/or diet look like?
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