Quote (hellok @ Feb 5 2012 04:27am)

In your cutting advice you wrote this:

"Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction. "

I'm unsure of what you exactly mean by this, take this for example:

Set 1: 100lbs (just using 100 as it's an easy number to work with)
set 2: 80%: 80lbs
set 3: 60%
set 4: 40%
set 5: 20%??

Is this what you meant? I think it'd take super long to go to failure doing 20% of the first workout, would it not? Or (most likely) am I misinterpreting it?

Quote (IngloriousOne @ Feb 5 2012 06:32am)

Great, thanks man I'll definitely try this out then. One more quick question though, a friend and I are going to hike for like a month straight soon, an with our budget we'll probably be eating around 1600 calories a day Would this really screw me up if I plan to do what you told me after? Should I hold off on the hike? Or will it actually benefit me in a way?

Quote (SKCRaynor @ Feb 4 2012 04:38am)

There is a possibility.....

have you ever had your thyroid tested? What were your TSH levels?

Quote (Floppyduck @ Feb 5 2012 10:42am)

Raynor, I want to add powercleans to your 5x5 routine. can you suggest what day i include this exercise?

Quote (Babolat @ Feb 5 2012 12:21pm)

Nope, I guess I'll get some blood work done.

I mean, I have been sleeping a lot lately too, can't shake the chronic fatigue.

Quote (SKCRaynor @ Feb 5 2012 06:34am)

You can go ahead and do it. I certainly won't hurt you. You will see some fat loss and maybe a marginal strength loss. Once you come back you can begin the routine I gave you.

Quote (SKCRaynor @ Feb 5 2012 06:31am)

1. You need a complete omega profile. Try NOW! Super Omega 3-6-9 instead of just the fish oil. It has everything.

2. Kre Alkalyn has been shown to be superior to plain creatine monohyrdate. It shows improved vo2 max amongst runners/endurance athletes, the same strength increases as monohydrate, lower water retention, no loading phase necessary, and more convenient obviously.

3. For your PWO shake, you only need maybe 20g of dextrose to replenish some glycogen. I don't think you've lost THAT much glycogen given that you are not in caloric deficit mode.

4. 1.5 scoops of whey would be more accurate. You want about 30-35g protein PWO.

5. ZMA, yes. Take 3 pills before bed every night.

6. Try GAT Jet Fuel to give you a good energy boost throughout the day without any crash. Also you can just try plain black coffee if you want to save some money.

7. For improving lifts, you want to try a 5x5 approach.  Refer here::  http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636

8. NOW! Adam is not AS good as Orange Triad, but it's clearly the 2nd place winner. Go for it if you want to save some cash.

Quote (SC_Leader @ Feb 5 2012 11:30pm)

thank you ray 

ps how fast do you think i could lose 5-6% BF, sticking with my near-keto diet that ive shown you, your 3/1 plan, and 20min HIIT 5days a week?

currently 18 y/o, 6'00"