d2jsp
Log InRegister
d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > 100% Free Advice From A Professional > Ask Anything To A Trainer/bodybuilder
Prev1180318041805180618072039Next
Add Reply New Topic New Poll
Views: 607858Replies: 20387Track Topic
Member
Posts: 59,252
Joined: Aug 5 2007
Gold: Locked
Warn: 60%
#18041
Jun 16 2014 02:46am
Quote (SKCRaynor @ 14 Jun 2014 08:57)
Hey there.

No, you must lose mass in the abdominal area in order to make the waist smaller. Losing fat or muscle in the area is the only way, and we all know, losing abdominal muscle would be a travesty. Therefore, fat loss it is! lol

For a cut, it greatly depends on how carb sensitive you are, as a person.

If you think that you aren't really affected that strongly from carbs, your above macros would be fine.

If you tend to be more carb senstitive, increase the protein by 50, and decrease carbs by 50. (tel:250/150/100)


do you recommend me doing higher reps for abs (including obliques) so it doesn't hypertrophy too much? since I'm trying to smaller the waist

thank you very much for your help btw
Member
Posts: 36,838
Joined: Aug 12 2007
Gold: 10,445.00
#18042
Jun 16 2014 05:27pm
hey my friend is 130 lbs. 5'8
he wants to gain weight, he wants to do the bro way, poptarts, pizza, mcdonalds, honey buns. Would it be ok for him to do it this way? i keep telling him he should prob figure out some macros
also I am trying to get him to try and eat some clean foods with high calories, potatoes, rice, PB, nuts, steak etc...

would it matter if he just aims for calories and no specific macros?
Member
Posts: 50,119
Joined: Jun 30 2009
Gold: 0.46
#18043
Jun 16 2014 06:23pm
Hey.
I would like to know if this routine fits my goals:
For Upper body, hypertrophy
For Lower body, mostly strength (volleyball player, need to have some power in my legs)

So I'm doing 2 days on, 1 day off
Goes like this:
Upper:
Bench 4x10
OHP 4x10
Dips 3x10
Chin up 3x As much as possible
BB row 4x10
DB curl 4x10 each arms


Lower
Squat 5x5
Romanian DL 3x5
DL 3x5
Lunges 4x10
10 min jumping ropes
Calves raises 4x10

Thanks in advance and if anything should be added just let me know, thanks !
Member
Posts: 36,838
Joined: Aug 12 2007
Gold: 10,445.00
#18044
Jun 16 2014 08:16pm
hey ray
I was wanting to get a new protein, just to have a extra flavor, but ON pro nat complex will still be my main one used (just get tired of chocolate and its the only one available)
would you recommend any of these?? BSN Syntha-6 or MusclePharm Combat Powder or Cellucor COR-Performance Whey or should I just get a regular ON protein

main thing I want is just a good flavor to change it up every now and then.

Also do I need fish oil if I eat tuna everyday?

This post was edited by Hboy on Jun 16 2014 08:32pm
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#18045
Jun 16 2014 09:33pm
Quote (Shredded @ Jun 15 2014 10:13pm)
Thank you for your feedback man!

My routine -
Wake up, - first meal, go to work, - eat second meal on lunch break, go home from work - eat third meal before hitting the gym and then hit the gym. Go home and eat 4th meal. Then I sleep and repeat. Off days are Saturday and Sunday; usually relax, hangout with friends and such.

Sleep could be an issue; I usually get 5-7 hours a sleep a day.

As for work, customer service job; I'll admit the job sucks but it pays my bills.

Workout routine -


Monday
Day 1: Chest, Triceps & Abs Sets Reps
Dumbbell Bench Press 3 8-12
Incline Bench Press 3 8-12
Decline Bench Press 3 8-12
Cable Pushdowns 3 8-12
Overhead Extensions 3 8-12
Crunches 3 12-15
Finish with 30 Min Cardio

Tuesday
Deadlifts
Finish with 30 Min Cardio

Wednesday
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 3 8-12
Cable Rows 3 12-15
Hyperextensions 3 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 3 12-15
Seated Calf Raises 3 12-15
Finish with 30 Min Cardio

Thursday
60Min Cardio

Friday
Day 3: Legs, Shoulders & Abs Sets Reps
Squats 3 12-15
Leg Extension 3 12-15
Hamstring Curl 3 12-15
Leg Press 3 12-15
Shoulder Press 3 8-12
Side Lateral Raises 3 8-12
Rear Lateral Raises 3 8-12
Lying Leg Raises 3 12-15
30Min Cardio

*Every 4-6 weeks deload week

No medical conditions as that I am aware of, and no medications I am currently on.

Current supplements include Whey, Multi-vitamin, Fish oil and Bio-Gro.



OK, the workout routine is fine. THe supplements are fine. Constantly getting 5-7 hours of sleep is definitely an issue. You need to get 8 solid hours a night, minimum.

Hating your job is another issue, but not enough to make you binge eat.

I would HIGHLY recommend you see a psychiatrist at this point and see if we can pinpoint a psychological mechanism behind the eating.

Until then, try getting more sleep, and if possible, try yoga - some people have had very positive experiences with yoga in trying to control the mind.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#18046
Jun 16 2014 09:34pm
Quote (Cher @ Jun 16 2014 04:44am)
Well, I woke up and soiled myself as I cannot move any of my body parts at all today.

I think that describes my situation perfectly.



LMAO - regardless of how true that is, it certainly made me laugh. Thank you.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#18047
Jun 16 2014 09:35pm
Quote (Jam @ Jun 16 2014 04:46am)
do you recommend me doing higher reps for abs (including obliques) so it doesn't hypertrophy too much? since I'm trying to smaller the waist

thank you very much for your help btw


Do you mean smaller, as in less fat? Or smaller as in, overall?

You need a muscular platform to work with first, and as with all exercises the key is constant stress to the point that the muscle fibers tear and ultimately rebuild themselves larger than before.

In the case of abs, you need to beat them down as much as possible with a combination if high rep work, as well as heavy, low rep work. Once you get the abs to the strength level you need, you can taper off and train them only 1-2x per week, with fewer sets and lower intensity to maintain what you have.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#18048
Jun 16 2014 09:37pm
Quote (Hboy @ Jun 16 2014 07:27pm)
hey my friend is 130 lbs. 5'8
he wants to gain weight, he wants to do the bro way, poptarts, pizza, mcdonalds, honey buns. Would it be ok for him to do it this way? i keep telling him he should prob figure out some macros
also I am trying to get him to try and eat some clean foods with high calories, potatoes, rice, PB, nuts, steak etc...

would it matter if he just aims for calories and no specific macros?



Yes, it would definitely matter. However, for a pure dirty bulk, he needs to make sure he is getting at least 200-250g of protein per day. The other macros don't really matter, as they will be extremely high if he does it "right"

A dirty bulk would be best if the foods were from clean sources and maintained a traditional 30/40/30 (p/c/f) for bulking. He needs somewhere in the area of 4,000 calories per day, assuming he is a hardgainer.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#18049
Jun 16 2014 09:39pm
Quote (Betrayed @ Jun 16 2014 08:23pm)
Hey.
I would like to know if this routine fits my goals:
For Upper body, hypertrophy
For Lower body, mostly strength (volleyball player, need to have some power in my legs)

So I'm doing 2 days on, 1 day off
Goes like this:
Upper:
Bench 4x10
OHP 4x10
Dips 3x10
Chin up 3x As much as possible
BB row 4x10
DB curl 4x10 each arms


Lower
Squat 5x5
Romanian DL 3x5
DL 3x5
Lunges 4x10
10 min jumping ropes
Calves raises 4x10

Thanks in advance and if anything should be added just let me know, thanks !



Interesting method to combine strength lower body with hypertrophy upper body. Let me know how it works out for you. As far as exercises go, you touch most of the bases. Maybe add in some Shrugs and lat/front raises
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#18050
Jun 16 2014 09:40pm
Quote (Hboy @ Jun 16 2014 10:16pm)
hey ray
I was wanting to get a new protein, just to have a extra flavor, but ON pro nat complex will still be my main one used (just get tired of chocolate and its the only one available)
would you recommend any of these?? BSN Syntha-6 or MusclePharm Combat Powder or Cellucor COR-Performance Whey or should I just get a regular ON protein

main thing I want is just a good flavor to change it up every now and then.

Also do I need fish oil if I eat tuna everyday?



If you really want a flavor blast, get muscle milk, hands down. The best flavors anywhere, and they have a natural version as well, which I would highly recommend if you need to shake things up, no pun intended ;)


Forget tuna every day, but fish oil would be a good idea if you are low on good fats

This post was edited by SKCRaynor on Jun 16 2014 09:41pm
Go Back To Health & Fitness Topic List
Prev1180318041805180618072039Next
Add Reply New Topic New Poll

© 2003-2024 d2jsp  Contact