Greatly apreciated would u recommend any suplements?

3 eggs, veggies, tbsp EVOO
1 scoop whey, 1 cup oatmeal, berries
chick breast, broccoli, brown rice
bananas and some almonds pre workout
post workout 2 scoop whey
post post workout chick breast, brown rice, broccoli
salmon, veggie, tbsp EVOO
cottage cheese, fruit (or almonds)

for a trying to bulk with minimal fat gain does this look fine ? what would you change / add or recommend ?

also I'm doing SL 5x5 how long do you think i should do this program for before beginning a cut? currently at 178-179 pounds what weight should i get up to or just a duration of doing the program?

current stats
squat - 260
bench - 185
row - 165
press - 145
dead - 255

been doing it for about 3 months now.

Looks good.

Two things to keep in mind though - go down a bit slower. Controlling the decline makes a huge difference in gains. Secondly, you also might want to wrap your knees. I'm seeing a bit of rotating lateral movement in those knees which can eventually cause a pretty bad tear.

Certainly...

Controlled Labs Orange Triad Multivitamin

and protein shakes for post-workout - Optimum Nutrition Pro Complex Natural (chocolate flavor is best in my opinion)

Diet looks good and clean for minimal fat gains.

5x5 should be done for 12 months total if it's your FIRST time doing a 5x5 for a foundational strength platform.

Quick question, do you know anyway to simulate isometric resistance for any kind of strength training? I'm a wrestler and alot of the stuff involves exerting force but the object not moving, not just pushing against a wall or something is there any kind of pulling exercises or something that you know of or a whole body isometric workout?

I just fucked myself in the ass on a cheat meal, and over did it lol

I think I took in around 6000 calories ez. My god man, I ate all my diet food (2k calories) then ate out at iHOP at like 5 am. Had chicken tenders and waffles with syrup. Then went to a burger joint and had chicken tenders (like big chunky ones) with a basket of fries. Then went to ihop again and eat a entire waffle thing (syrup) and had half my girlfriends cinna-stacks. (literally like a cinnamon bun but in pancake form)

What do you say intial fat gain was and any chance of recovery? lol

I went to iHOP the first time at 5 AM, Burger place at 6 PM, and iHOP again at 4 am.

e/ woke up at 161, and went to sleep at 171. Just to show you how much I consumed, fack.

This post was edited by dgkblack on Mar 25 2012 05:36am

All of the best isometric exercises for wrestlers focus on exerting maximum strength for a short amount of time against an immobile object as well as exercises that hold maximum contraction against your own body.

Examples of isometric against immobile objects: standing presses against a concrete wall, laying leg press against a concrete wall, side-kick/back-kick/front kick against a concrete wall, or pulling a permanent bar/pole attached to the wall or floor.

Examples of isometric with maximum contraction against your own body: palm-to-palm press, palm-to-back of hand bicep curl, back of hand-to-palm tricep extension, ankle-over-ankle leg extension, ankle-over-ankle leg curl.

Also you can do maximum holds - this would be holding a push-up position, pull-up position, horse stance, or plank for literally as long as possible until failure.

Lastly, you can do max time weight holds - grab a weight, elevate it to a particular angle and hold it there as long as possible until failure.


All of the above items should be performed until failure for 2-3 sets of each and around 5 exercises per workout. The only items not to be performed until failure is a maximum contraction and isometric immobile object - these should be performed for a reasonable amount of time and split into reps (somewhere around 8-10 of each)

No problem. However your massive consumption should be met with 1.5 gals of water and a big day of glycogen depletion as soon as possible. The day should consist of 3 workouts. Workout 1 will be first thing in the morning on an empty stomach and be around 1.5 hours. 1 hour of strength training with failure sets followed up 30 mins of intense LISS training. Around 3-4 hours later you will go back and do combo workout. This consists of 5 sets of strength, 5 minutes of intense LISS cardio, and then 5 sets of strength training again and so forth until you achieve a total of 1 hour of time. You will then go back one more time at the end of the day and do 1 hour of HIIT only. Once the last HIIT set is completed, slam around 10-15g of BCAA with plenty of water and go to bed as soon as possible on a near empty stomach. The next day, you should be back in a depleted phase.

Hey man!
Last time I was on your keto plan I found myself lacking energy(expected), and a friend of mine suggested the problem may be my lack of a good multi. Could this be the cure to my energy problem? Thanks in advance bro

This post was edited by SC_Leader on Mar 25 2012 12:19pm