How long till the fat is typically digested after a meal??

Depends on what else you eat with it. Fats digest last in the stomach....so assuming you ate fat and nothing else, only an hour or two. Assuming you ate fat WITH complex carbs and/or red meat...could take 4-6 hours.

Would you recommend your 5x5 workout plan for me?

What would i gain by using it, and if i can bench press 70 kgs for 1 rep the first week, how much would i put on the next week?
Do i have to test my max rep every week?

This post was edited by GameBox on Mar 28 2013 05:05am

I also have a question about abdominal training.

Isn't the abdominal muscles just as any other muscle in our body?

If yes, why would i have to take 100-200 rep?
Wouldn't it be best if i exercise them as any other muscle, 5x5 (5x8-12)?

Do you have a list of restaurant chains you approve? i've been following your thread for 2 years or so and the only one i remember you approving was moe's southwest grill. double beans, no rice iirc.

This post was edited by carteblanche on Mar 28 2013 07:01pm

I do 3-6 miles on the treadmill everyday and I always want to see the next morning if I lost anything. How often should I check my weight?

I was starting a cut for the summer, im 190 right now. I was from another reliable source that i should do a 40/40/20 diet. so id eat 190g pro/190g carbs/40g fat. but after reading a few pages of this thread it seems you recommend cutting carbs more and increasing protein while keeping caloric deficit. I was wondering what your suggestion is, staying with my current cutting split or decreasing carbs more.

Hey there.. Yes I would.

You can expect rapid strength gains on the plan.

If your 1RM is 70kg...

Set 1 – 5 reps of 60% max weight
Set 2 – 5 reps of 70% max weight
Set 3 – 5 reps of 85% max weight
Set 4 – 5 reps of 85% max weight
Set 5 – 5 reps of 90% max weight


1 - 42kg
2 - 49kg
3 - 59kg
4 - 59kg
5 - 63kg


Just use a calculator.


You will increase all of your lifts each week by a small amount, somewhere in the area of 1-3%

Yes and No.


The abs are constantly in use during daily activity which means they are more resistant to training and thus require MORE volume to increase their size and density.

Also, it is very difficult to perform ab exercises in a 5x5 routine, as it is very easy to lose ab form when utilizing a great deal of weight.

Hernias are also very common with very heavy ab exercises. Therefore, high volume is preferable.

Absolutely.


Moes Southwest Grill
Chipotle
Jason's Deli
La Granja
Pollo Tropical
Waffle House/Ihop

are regionally (for me) the go-to chain places that serve food fast, and also have menu items that are customizable and able to be completely healthy.

Some ideas are as follows:


Moes - Salad (no shell) or Bowl, double beans, no rice, double meat, all the veggies, and guacamole (no sour cream, no cheese, no queso) [same as chipotle] - double meat is an option if you need more than the 30-40g protein in a single serving. Burritos have a whole grain shell (on request), which is OK for bulking.
Chipotle - Salad or Bowl, double beans, no rice, double meat, all the veggies, and guacamole (no sour cream, no cheese, no queso) [same as moes] - double meat is an option if you need more than the 30-40g protein in a single serving. (Brown rice here is OK for bulking as well)
Jason's Deli - Salad Bar w/ as many hard boiled eggs as necessary (half whole eggs, half whites) + olive oil/vinegar. Theres pasta on the bar, as well as couscous, and even nuts/seeds, and a few relatively healthy corn/pumpkin muffins. Sandwiches here are also customizable, and thus can be made healthy.
La Granja (I believe this is mostly a FL thing) - 1/2 lb chicken breast or 1/2 whole chicken + double black beans + plantains.
Pollo Tropical - Tropichop w/ half brown rice half lettuce, black beans, chicken or steak, all the veggies, salsa, etc.
Wafflehouse/Ihop - Eggs (any style), oatmeal, bacon** (*as a treat, keep this infrequent), fresh fruit, grits, sirloin steak, chicken breast, side salads, etc.