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Feb 9 2014 09:12pm

What would happen if I drank only protein shakes? Like just drinking 1200 calories worth of protein shakes? I'm almost at my goal, went from 185>150. I want to get to 135-140 but I can't seem to lose anymore weight. I'm probably going to buy a treadmill soon and start running but I was just wondering if the protein shake thing would work? Or would it be really bad for my body?

SKCRaynor

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#17482

Feb 9 2014 09:58pm

Quote (killerz888 @ Feb 9 2014 11:12pm)

Bad selection. Protein shakes in and of themselves do NOT have satisfactory total nutrition for your body, both in macros and micros.

The solution? Modify your diet and routine to satisfy sufficient fat loss.

If you are 150, and need to break the plateau, you will need to get your diet down to 1,600 on non-workout days, and 1,500 on workout days. This is also VERY little, so I'm assuming you're on the shorter side. May I ask what height you are? If you are any taller than 5'5" and drying to dip below 150 lbs, you seriously need to reconsider cutting and move onto an aggressive bulking cycle to build a sufficient muscular platform. Once you have the platform, cutting becomes much easier and requires much less work. You also will look much better at lower bf%.

Either way, here is a sample diet for each:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals

forums.d2jsp.org/topic.php?t=21269614&f=60&p=444595796
Cutting diet for 1,200 cals

Make sure you are doing at least 1 hour of weight training and 30-45 minutes of HIIT training at least 5 days a week.

Gamebox

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#17483

Feb 10 2014 02:45am

Isn't training each muscle group only once per week very little?

like, you're only training your chest 52 times per year...

52 times, when we got 365 days.. that's very little, or?

This post was edited by GameBox on Feb 10 2014 02:46am

Detroitt

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#17484

Feb 10 2014 09:34am

Hey Raynor, been working out with the dumbbells and I have seen improvements using the 12-10-8-6 model you suggested so thank you

My workouts go like this

80 reps of abs (4 sets of 20, different exercises)
Muscle group 1: 12-10-8-6, going up 2.5 or 5 pounds each set
Muscle group 2: 12-10-8-6, going up 2.5 or 5 pounds each set

I repeat that 3 times

My question is do I need to do that 3 times? Is two enough? I would still do the 80 reps of abs 3 times but instead of 3 different exercises of 12-10-8-6 I would only be doing 2

Thanks

ArtofApocalypse

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#17485

Feb 10 2014 11:06am

Quote (SKCRaynor @ Feb 8 2014 09:31pm)

Those are fine, although NOW! Super Omega 3 is better.

My personal opinion about pre-workouts is that for the most part, they are not worth taking. The reason for this is because PREWOs have a ton of artificial sweetener, a ton of artificial colors/flavors, and typically highly overpriced for a ton of caffeine + beta a (which are the 2 active ingredients that make you feel like you're on speed). The healthy solution to full-blown energy is to simply drink black coffee prior to working out. 2 large cups is usually good enough for me (16-20 oz of coffee total). Alternatively you can take a caffeine pill like no-doz or GAT Jet fuel.

For a "fat burner" try the above mentioned GAT Jet Fuel, which is principally a caffeine pill with added herbs.

Ordered both.

I dislike coffee, I never drink it.
I also only take in probably around 50-75g of carbs a day (lifting days since I lift 7 days a week) so I tend to feel tired/weak when going to work out

When it comes to liquids, I just drink water.

I should be receiving both in a few days

Thanks

Stealth

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#17486

Feb 10 2014 03:23pm

My goal is functional strength and as always beach body (who doesnt want that

)

Ive been getting bored of standard workouts and have been looking for workouts/splits that involve more than the standard 4set/5-10-15 rep rinse repeat. Huge is not the goal. "Cut up" is.

Of course I am not at the level to do these numbers but how do you feel about a routine that looks like this?

Monday: chest
-30 Muscle Ups
-100 Standard Push Ups
-4 sets/10 reps incline dumbbell press
-4sets/10 reps flat dumbbell press
-5 sets/20 reps dips (weighted)
-200 Standard push ups
-50 Decline push ups
-50 Narrow push ups
-50 Raised push ups
-15 minute HITT Cardio
-Ab Routine

Tuesday: Back
Wednesday: shoulders/and
Thursday: arms
Friday: legs (might flip with tuesday bc I play ice hockey on weekends)

The entire workout is here:
http://www.google.com/url?sa=t&source=web&cd=1&ved=0CCQQFjAA&url=httpwww.cutandjacked.comsitesdefaultfilesimagesinterviewsmenfrankmedranoWorkoutfrankmedrano1.pdf&ei=FkL5UrvuEoijqQH-ew&usg=AFQjCNEixCmd6FGypWlMVwDxCPSRo9FfQ&sig2=VCR3wIa6ILbOPqOJclUlbQ

basically I am looking for a really efficient workout that gets me sweating.
I think kettle bell stuff could be what I am looking for perhaps?
I admire guys like Frank Medrano over the Arnold type. That should give you an idea of what I would like to accomplish.

Any workout splits that you could recommend for my goals? I really am bored of the "standard workout" if you know what I mean.
to put it very brotastically simple: I'd rather be 165 and do push ups and pull ups for days than be 245 and bench a house.

If you know of a more time efficient workout, I am all ears!

Thanks!

This post was edited by Stealth on Feb 10 2014 03:32pm

Stealth

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#17487

Feb 10 2014 05:50pm

Probably important to note that I can do about three muscle ups... lol
Working on it!
This current workout is far beyond my realm of ability so I am just scaling back the numbers.

This post was edited by Stealth on Feb 10 2014 06:04pm

SKCRaynor

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#17488

Feb 10 2014 06:11pm

Quote (GameBox @ Feb 10 2014 04:45am)

Isn't training each muscle group only once per week very little?

like, you're only training your chest 52 times per year...

52 times, when we got 365 days.. that's very little, or?

It all depends on how hard you train. In order to gain muscular density through strength training, mass amounts of rest and recovery are required. For size, 2x per week is more like it.

Assuming you are training 5x5 or 3x5 to max capacity, once per week is definitely sufficient.

SKCRaynor

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#17489

Feb 10 2014 06:12pm

Quote (DeTrOiTt @ Feb 10 2014 11:34am)

You can do only 2 exercises, but you still need to be doing the 3 total sets. As long as the total VOLUME is the same, that's all that matters.

SKCRaynor

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#17490

Feb 10 2014 06:16pm

Quote (Stealth @ Feb 10 2014 05:23pm)

My goal is functional strength and as always beach body (who doesnt want that :p )

Ive been getting bored of standard workouts and have been looking for workouts/splits that involve more than the standard 4set/5-10-15 rep rinse repeat. Huge is not the goal. "Cut up" is.

Of course I am not at the level to do these numbers but how do you feel about a routine that looks like this?

Monday: chest
-30 Muscle Ups
-100 Standard Push Ups
-4 sets/10 reps incline dumbbell press
-4sets/10 reps flat dumbbell press
-5 sets/20 reps dips (weighted)
-200 Standard push ups
-50 Decline push ups
-50 Narrow push ups
-50 Raised push ups
-15 minute HITT Cardio
-Ab Routine

Tuesday: Back
Wednesday: shoulders/and
Thursday: arms
Friday: legs (might flip with tuesday bc I play ice hockey on weekends)

The entire workout is here:
http://www.google.com/url?sa=t&source=web&cd=1&ved=0CCQQFjAA&url=httpwww.cutandjacked.comsitesdefaultfilesimagesinterviewsmenfrankmedranoWorkoutfrankmedrano1.pdf&ei=FkL5UrvuEoijqQH-ew&usg=AFQjCNEixCmd6FGypWlMVwDxCPSRo9FfQ&sig2=VCR3wIa6ILbOPqOJclUlbQ

basically I am looking for a really efficient workout that gets me sweating.
I think kettle bell stuff could be what I am looking for perhaps?
I admire guys like Frank Medrano over the Arnold type. That should give you an idea of what I would like to accomplish.

Any workout splits that you could recommend for my goals? I really am bored of the "standard workout" if you know what I mean.
to put it very brotastically simple: I'd rather be 165 and do push ups and pull ups for days than be 245 and bench a house.

If you know of a more time efficient workout, I am all ears!

Thanks!

That particular routine is certainly most of a cross training and fitness style workout. If your goal is to be very lean, and not very muscular, it should be fine for your purposes. Run the program and see how your body responds to it. If you aren't seeing the results you want, come back and we'll make you a custom program to suit your needs.

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