Quote (KickinWings @ Thu, Jul 23 2009, 11:15pm)

if i need to fit in like 1-2 more meals, should i just do the same as meal 2-3? for work i gotta get up at around 9, safe to say at about 9:30 i eat breakfast. make it to work by 10 etc but to put a safe "sleep time" at about 11-11:30 id need to fit in 2 more meals, 1 for 9:30 and 1 before i sleep to get the protein i need over the night

Quote (SKCRaynor @ Thu, Jul 23 2009, 04:46pm)

hey there. the best idea is to stick with leg extensions, leg curls, hip abduction, hip adduction, seated calf raises, and of course....laying or seated leg press

as far as days go, I usually like to dedicate at least 1 full day a week to legs training - nothing else. However you can easily do it on shoulder days if you have the energy to do approx 40 sets total (20 legs 20 shoulders).

Quote (SeaBas @ Fri, Jul 24 2009, 05:20pm)

Thanks! today i did some of that already,

So if i work out 4 times a week that would be like..

1 day - Legs / shoulders
1 day - Biceps / back
1 day - chest / abs / triceps
repeat day 1

or should i spread over 4 days?

Quote (SKCRaynor @ Fri, Jul 24 2009, 10:36am)

for the pre-bedtime meal always eat cottage cheese or a casein shake.

for morning meals, you can have a lean meat + complex carb + fruit

so a good example would be, oatmeal eggs and a banana

or

turkey sandwich with an apple

or get creative!

Quote (KickinWings @ Sat, Jul 25 2009, 12:18am)

im just saying if i needed to fit 2 more meals into that, could i just add like 2 more turkey sandwiches to the list?

Quote (Snuffelupecus @ Sat, Jul 25 2009, 03:32pm)

Hi there Raynor, first like to mention after reading this thread that your info is top notch and thanks for your contributions

I am looking for a couple things. To lose some overall BF (specficallythe excess fat on the midsection) and secondly do this  without sacrificing muscle mass or more importantly strength.

I'm 6'5 and currently 368 (as of today) at 38 yrs old.

My split is as follows:

Day 1:
Chest and biceps
Day 2:
Back and deadlifts
Day 3:
Rest
Day 4:
Shoulders/traps and triceps
Day 5:
Legs
Day 6:
Rest
Day 7:
Calves, forearms, lowerback

Diet:
5 meals a day.
I can eat massive amounts of food in one sitting (yep that's a problem...), but it's all healthy at this point. Tuna, beef, chicken breasts, vege's, fruit etc. No fast food at all, however I don't count calories...

Cardio:
3 times a week, 30 minutes on stationary bike for 300 calories and 135hb each time.

Supplements:
Massdrol (completed)
Oxavanar (completed)
(their legal btw lol)
fish oil
and some low doses of creatine I take with a shake made by my gym.

My problem area is my midsection. Other then when I was young, I never specifically trained abs other then a few machine crunches sporatically. My core was always strengthened from heavy squats and deadlifts.
I want to lose the love handles and excess belly fat. Perhaps a good midsection workout?
I am not looking for a 6 pac however or a bodybuilder physique. My goal again is to maintain strength, lower bf % and a powerlifting physique. I'm very impressed with my strength currently and this I don't want to sacrifice. I have actually dropped some bf with my weight gain but not much
I also have some good vascularity when I'm pumped in the arms, shoulders, traps and front thighs.

Here's me about 2 months ago at just under 380.

http://img24.imageshack.us/img24/812/380picstanding.jpg

http://img24.imageshack.us/img24/2/380picseated.jpg

Thanks for your time and please advise

Quote (Snuffelupecus @ Sat, Jul 25 2009, 03:47pm)

Had a pain in my lower back from squats and deads, so hyperextentions seemed to cure it

Quote (SKCRaynor @ Fri, Jul 24 2009, 10:45pm)

almost...switch bis and tris...you want to hit bis on chest day and tris on back day. this gives you less fatigue, less catabolism, and more gains.