have you already posted a sprinting routine?

I want to to be able to be able to work up to a 400m

Hey, Raynor,

Someone was talking to me about their bodybuilding with relation to shows and stuff, and they were saying they train at 5000+ kcal/day when they are putting on muscle. I trust your opinion more than theirs, especially as their information seems to be based on a less scholarly background.

1. I was just curious if I were to ever want to do something like that, whether (if I did that) I would want to up my intake from my ~BMR+Exercise+200 (Comes out to ~3000-3500/day depending on what I do) that I am taking in presently, or if it results in too much fat gain to be beneficial.
2. I was also wondering, if there is merit to that, if the prot/carb/fat would be balanced in the same percentages, and if that would put added stress on my kidneys/other organs.

Thanks a bunch!
~Steven

thanks for the info!
So once you start taking creatine you can't stop after a session? I'm not a serious body builder I just want to gain some size and strength although i rarely have time to workout as im usually working 13-14 hour days at the moment(camp work) but its fairly strenuous so i dont always feel the need to do so. also is orange juice or water fine instead of grape juice. Im in camp 20-25 days a month and they dont have grape juice out here.

It has a tendency to increase estrogen levels which in theory can reduce body hair and increase fat deposits in the breasts, buttocks, etc. However, it can also accelerate breast cancer which is a directly related disease to estrogen overproduction.

I would advise women to consume soy on a very moderate basis, as increased estrogen levels are not necessary.

Let me know if this one works for you:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=402808853
Sprints Guide

First of all, you are very right to believe that their opinion is less than scholarly. Primarily because, 5,000 cals a day is a random number. The amount of calories needed to be consumed depends on MANY things including, height/weight/bmr/bf%/calories burned/sleep/etc. One person may need 10,000 cals a day, while another may need only 4,000 cals a day. There is a huge differential depending on those factors.

Now, to expound upon that idea. If you want to build mass amounts of muscle while minimizing fat gains, you need to have an EXCESSIVELY high activity level. We're talking 3-4 hours of INTENSE training per day, 6 days a week, coupled with an absurdly clean, but high calorie diet. Most people are unable to even dedicate that kind of time to training, which often requires 2 separate training sessions per day. Moreover, most bodybuilders (keyword: most), use steroids, GH, or other "performance enhancing" drugs to attain the physique that most professionals desire. Whether or not these methods are good or bad, is a matter of much argument. However, the bottom line is that steroids/GH/etc without a prescription are all illegal, and therefore I cannot discuss them on this forum.

If you want to gain a tremendous amount of mass, you would have to do the following:

Increase exercise level to pure strength training alternated with hypertrophy in Two (2) workouts per day at 2 hours each workout. Workout 1 would be pure strength for 2 muscle groups (ie: chest/back) and the second workout would be for hypertrophy for 2 smaller muscle groups (ie: bis/calves). You would have to get at least 9-10 hours of sleep per night, and eat extremely clean (ie: no excess sodium, sugar, processed foods, etc.), and keep your calories to approximately 500 calories ABOVE your BMR + raw calculated exercise.

4 hours of extremely high intensity training burns around 3,200 calories. Take your BMR and you're probably right in the area of 5,500 cals a day. Therefore you would need 6,000 calories a day on workout days, and about 3,000 calories a day on non-workout days (only once a week lol).


I would only recommend you go this path if you really have the time and mental fortitude to keep up with this rigorous schedule.


As far as protein/fat/carbs, you would want to take in approx 400g of protein per day, 625g complex carbs, and 150g fat with a 2:1 ratio of unsaturated to saturated.

This post was edited by SKCRaynor on Jan 25 2013 08:20am

Mix the creatine with water but DO NOT mix it with any type of citrus juice! Citrus will break down the creatine prematurely and make it unusable by the body.

As far as using it goes, after the loading phase, you will take 5g of creatine every day, for at least 4 months, before taking a week off. Yes, you must do this to achieve maximum gains. The creatine is NOT bad for you and has no side effects if used the way I prescribed. However, please take into consideration that you must use a high quality creatine like Optimum Micronized creatine Monohydrate, which is creapure.

Thanks a ton, Raynor.

I think I want to try to hold myself to something like that at one point in my life, but transitioning from my current workout regiment (which is ~2 hours a day intense lifting on your 5x5 for 5 days a week + 2 days a week of 2 1/2 hrs jiu jitsu) to that would be too much for me (time-wise) during classes, especially where my first priority has to be school, considering the responsibility you know comes with going into a healthcare profession. Based on the calories you gave for weight lifting I may need to rework my caloric intake slightly, but I am sure I can figure that out. If doing a trial run for 3 months this summer will not be harmful for me when I transition back for the school year, I will gladly give it my full dedication.

Again, thank you!
You have been very friendly and helpful as always, and I sincerely appreciate it.
~Steven

you ever mess around with yoga or have a planned/rigourous stretching routine?

I want to open up my hips and lower back and be able to put my feet behind my head (no homo)

also: is it possible for an older man (late 30's, 40's) to increase his flexibility?

hows this cutting diet
meal1: cup of oatmeal, banana, scoop whey w/cup of milk
meal 2: 100cal of almonds, 2 chicken breasts, cup veggies
post workout: scoop whey w/cup of milk and 150cal of almonds
meal 4: cup of veggies, 2 chicken breasts, cup of brown rice
before bed: caesin scoop w/water and 100cals of greek yogurt
ive noticed some lack of energy eating this and im strength training using 3 days on 1 day off.
my split is chest/arms, legs, back/shoulders my supplements are optimum multis, barrleans fishoil, appnuts test booster,
appnuts fat free, and creatine HCI

This post was edited by Dgpls on Jan 25 2013 05:47pm