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#16211
Apr 27 2013 09:55am
Thank you for your previous answer! One more question:

How often should I be taking deload weeks? I'm kinda stuck on most of my lifts and have realized it might be because I never take a week off the gym.
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#16212
Apr 28 2013 04:06am
Quote (Kingcloud9 @ Apr 27 2013 06:26am)
Saw you in the donor forum and ended up here...

So Im currently deployed and dont have access to an actual meal plan that i can follow.
I do try and consume 40 grams of protein every 2 hours, I eat three regular meals with practically no sugars (occasional cheat meal)
I work out six days a week sometimes twice a day, I currently way 170 and have definitely less then ten percent body fat. In trying to gain weight
in the form of lean muscle. I have been noticing gains but not as well as i would have hoped. Should i just Bump up my calorie consumption in order
so gain weight then cut to lean out? or should i stay on the slow grind with gradual increases?

Thanks


Given your massive activity level, you should most certainly increase calories, but keep it clean. I would recommend around an extra 1,000 cals per day with a blend of 40/30/30 (protein/carbs/fat). Try to stick to complex carbs, lean protein, and healthy fats if possible.

Remember to get plenty of water, as if you don't already know. At least 1-1.5 gals a day preferably with your current routine.

IF you start to see fat gains, taper down the calories to around +500 a day instead of +1000.


edit:

Quote (Kingcloud9 @ Apr 27 2013 06:42am)
Also whats your opinion on P6 and what preworkout do you recommend? the military isnt allowed to take c4 and no xplode isnt really doing it for me.



Plain caffeine is always the best choice. Black coffee (2-3 cups pre-workout) or even GAT Jet Fuel if you want something more.

This post was edited by SKCRaynor on Apr 28 2013 04:06am
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#16213
Apr 28 2013 04:07am
Quote (Jam @ Apr 27 2013 11:55am)
Thank you for your previous answer! One more question:

How often should I be taking deload weeks? I'm kinda stuck on most of my lifts and have realized it might be because I never take a week off the gym.


A deload every 6-8 weeks is nominal.
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#16214
Apr 28 2013 10:24am
about how many mgs of caffiene are u suggesting is good for a preworkout? i dont drink coffe but i have caffiene pills :o



This post was edited by Kiston on Apr 28 2013 10:26am
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#16215
Apr 28 2013 12:15pm
Quote (SKCRaynor @ Apr 26 2013 08:19pm)
Swimming is excellent overall. I personally can not speak any more highly of swimming than I already do. It's a complete workout, with excellent ability for cardio conditioning, as well as low-impact on the joints.

Crossfit is also good, but in my opinion, swimming is superior.


the thought of public pools grosses me out. i think of all the people who haven't showered so their body/hair are covered in oil, kids who piss in the pool, and if anyone didn't wipe their butt that well, etc etc.... is this just paranoia? i remember penn and teller saying that urine is sterile so it's not a concern, and i guess chlorine kills everything bad?
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#16216
Apr 28 2013 03:55pm
I'm still a bit confused about creatine. Is the dehydration causing water retention or the water retention causing dehydration? Is there a way to prevent it? Water retention smooths out a lot the definition and it's not something that I want, really. :p

I really appreciate your help! I might have a few questions about my split soon.
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#16217
Apr 28 2013 06:05pm
Quote (Kiston @ Apr 28 2013 12:24pm)
about how many mgs of caffiene are u suggesting is good for a preworkout? i dont drink coffe but i have caffiene pills :o


Start at 200mg. Max out at 300mg if 200mg isnt enough.
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#16218
Apr 28 2013 06:10pm
any recommendations on how to work my hip mobility? when i do squats my hips hurt and i need to have a wide stance so i dont fall backwards (when i go closer in i wanna fall backards as i try to get to parallel or lower). my wide stance i can get to parallel but my hips hurt, even narrow my hips hurt if i was to hold onto something. i stretch out, foam roll them sometimes, and do a squat while holding onto something and try to loosen up. im hoping strengthening the hips and just squatting more will fix it
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#16219
Apr 28 2013 06:14pm
Quote (carteblanche @ Apr 28 2013 02:15pm)
the thought of public pools grosses me out. i think of all the people who haven't showered so their body/hair are covered in oil, kids who piss in the pool, and if anyone didn't wipe their butt that well, etc etc.... is this just paranoia? i remember penn and teller saying that urine is sterile so it's not a concern, and i guess chlorine kills everything bad?


You have every right to be concerned. Chlorine only kills so much. Consider this, if the chlorine is powerful enough to kill all bacteria from fecal matter, urine, etc. - imagine what it does to your skin cells.

Overexposure to chlorine is nothing short of bad. Basically, over-chlorinated water is just as harmful, if not more harmful, than under-chlorinated water contaminated with various bacteria.

I personally avoid public pools like the plague.
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#16220
Apr 28 2013 06:17pm
Quote (Jam @ Apr 28 2013 05:55pm)
I'm still a bit confused about creatine. Is the dehydration causing water retention or the water retention causing dehydration? Is there a way to prevent it? Water retention smooths out a lot the definition and it's not something that I want, really. :p

I really appreciate your help! I might have a few questions about my split soon.



Where did you hear that creatine is causing dehydration? Creatine increases water and nutrient uptake into the muscles, and in turn you have residual water retention.

If you are having a bad creatine bloat from monohydrate....you can try NOW! Kre Alkalyn instead
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