Need to know height/weight/bf%/goals and activity level!

Food form nutrients are indeed superior over supplement, however, it's not always attainable.

A good solid multi, like NOW! Adam is great by itself with only minor additions. You shouldn't worry about 10K ius of vitamin A. It takes a LOT more to have vitamin A toxicity (around 50-100K)

PM'd!

i slacked on my keto a bi due to finals and parents wanting to make me shit tons of food when i got back home. IS there a way to get back into keto faster? like doing A LOT of cardio to deplete my muscles of glycogen? To me, theoretically it could work, but obviously i am unsure.

To get back into keto as quickly as possible, you will do the following:

eliminate all carbs (not 20 per day, but literally zero)

perform 1 hour of morning fasting cardio, eat your first meal approx 30 minutes later, and then do another 2 hours of intense physical activity.

Try to get at least 12 hours of fasting (including time sleeping) per day.

You should be back into keto within 3-5 days if you keep this process going.

So have your lifts improved much since u first made this thread?
Would like to know any progress you've made

and im with you in your opinions on religion.

This post was edited by tommyd323 on May 21 2013 06:37pm

Hey there.

My best all-time lifts are in my profile:


Best Lifts -

455 lb bench press x 1 @ 177 lbs
585 lbs dead lift x 1 @ 185 lbs
495 lbs squat x1 (ATG) @ 185 lb
225 lbs BB curl x 1 @ 177 lbs
Clean and Jerk - 315 lbs x 1 @ 191 lbs
Leg Press - 1,440 lbs x 10 @ 185 lbs.

Hi rayndaddy, how are things? girlfriend yet???

anyway, how do you know you have reached your limit with SS and need to move onto a new program? obviously sooner or later ill hit a point where i fail my reps, then i restart the program, what do i do once i fail again? something new? 531? or..?


also how do you feel about PHAT routines, could this be something i move onto? winter here so im looking to put on the weight and size after i get stronger with SS, 103.1 kg as of yesterday, would like to be like 105 before cutting (4-5 months away)

The idea is to alternate programs every 4-6 months which is the usual time it takes to reach a very strong plateau.

I would advise doing 4-6 months of 5x5 or 5-3-1 or 3x5, and then do hypertrophy for another 4-6 months, ultimately followed by a 2 month cutting cycle (or longer if necessary).


PHAT training is primarily for endurance - if your goal is to greatly improve muscular stamina, go for it. If that isn't the primary goal, skip it!

Hey

I'm currently using your 5x5 program for str and size, could it be possible to turn it into a program for volume?

instead of 5 rep, i do as many rep as i manage, first 80% of max weight until failure, take of 20% and go until failure, and so on untill i got 5 sets? i saw this in another plan of yours but that was not a 5 day split i believe.