http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


Hypertrophy is for increased muscle volume and size - not about strength.

For strength, you want the 5x5 program here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

It's fine.

I generally don't like the microwave for the taste....but if you like it, it shouldn't be an issue.

There's conflicting research with regards to long time effects of consuming microwaved foods. Right now it appears safe.

Ingredients of the "cheese burger" are here:

Mycoprotein (36%), partially rehydrated egg white, textured wheat protein (wheat protein, wheat starch), onion, sunflower oil, rusk (wheat flour, ammonium bicarbonate), whey protein concentrate, medium fat soft cheese. Contains 2% or less of palm oil, natural flavoring from non meat sources, mature Cheddar cheese, salt, sugar, tapioca starch, sodium alginate, pectin, potato maltodextrin, barley malt extract, smoked yeast, potassium chloride, smoke flavoring, citric acid, gum arabic, silicon dioxide, tricalcium phosphate.

Quite frankly, the only issues I have with it are silicon dioxide and "smoke flavoring" - Silicon dioxide is carcinogenic in large doses and smoke flavoring is probably artificial and potentially harmful in large quantities.

Other than that, it looks good.

It depends on the person. Some men can recover almost immediately. Others take upwards of an hour or more.

The reasoning behind this is the extreme release of dopamine pre/during and the abrupt decline of dopamine afterwards.

This is a very simple way to describe the very complex neurochemistry behind the totality of the male orgasm. In a nutshell, it has a lot to do with how the chemicals in your brain are released. Some have higher resistance to this process (for unknown reasons), others are highly sensitive to this process (also for unknown reasons).

1 week total rest along with 20 mins on and 40 mins off of ice 4x per day for the whole week.

After that, WRAP both of your knees when working out legs. Use some good quality harbinger or other leg wraps.

This is an excellent question.

In order to combat the lower oxygen environments, you will need to be training HIGH intensity vs long distance to compensate. That means sprint for as far as possible (low oxygen environment), rest for 10-15 minutes, and repeat this process 4-5 times a day, every other day, until around 1 week before the 10K.

During the week of the 10K, train long distance only, going as far as possible at a moderate speed. Make sure to hydrate the day before, and make sure eat plenty of potassium to avoid cramping.

good luck!

do you think 4k cals is enough for someone trying to bulk? with 5 days a week going to the gym , and then 3-4 days doing boxing ? , or should i up it on boxing days?

also at 5'11 or 5'12 (if thats even a measurement) , and currently at 185, whats my genetic limit for muscle weight ratio or what ever? like what can i bulk up until i reach my maxium muscle amount .... ? i was gona bulk until late march then cut, from 185 til then whats a good goal weight i should be aiming at ? or do u think bulking to 200, then cut to 175 or something, then bulk again til late march would be better?

Should I bring a multivitamin/protein to the academy if I can, I'm worried I'll get weird looks n stuff but it'll be alright if I can do it, anyways if I can should I? Keep in mind I'll be running/doing calisthenics most of the time and my main goal will be to cut fat I suppose, I understand the multi but is the protein needed, if so I can probably only bring one kind, which one would you recommend whey/casein?

This post was edited by wanteddead2 on Jun 11 2012 11:38pm

Thanks for the reply and information.

Few follow up questions -
1. I'm currently at about 4 miles, should I continue distance running until 6 miles and then sprint training? Or should I just start the sprint training now?
2. What warm up/stretches should I do before running? My current one is rather.. meh.

Also, for a month before the race, I'm going to be at my other house in the US, which is at about 7,000 feet above sea level.. Not sure if that should change the routine.