100% Free Advice From A Professional - Topic

Jam

Member

Posts: 59,252

Joined: Aug 5 2007

Gold: Locked

Warn: 60%

#18131

Jun 29 2014 12:49pm

Hey big Ray!

I'm going to the waterslides in a week from now and of course I'd like to look as good as possible:D

I believe I would need to lose as much water weight as possible. Any other ideas? What's the plan lol^^

Atm I'm 6'0 185-186 probably 12%

Biggest

Member

Posts: 28,754

Joined: Jun 23 2006

Gold: 75.50

#18132

Jun 29 2014 02:09pm

this is cool man

i thought the dmaa thing was the one that gives the hype

one last question

what exactly is meant by "pump"

dont wanna sound retarded but i always thought pump was when blood makes muscles look bigger...

SKCRaynor

Member

Posts: 15,814

Joined: Jun 10 2007

Gold: 13,167.00

Trader: Trusted

#18133

Jun 29 2014 04:36pm

Quote (Snazzy @ Jun 28 2014 03:50pm)

It's like a sharp pain through the hips, almost like they are being pulled out or something. I also have the sharp pain in my knees sometimes.

I feel it in Lunges, Squats, Sumo DL, even just squating down to pick up something off the ground sometimes. It's only started happening post back surgery, when I was off my feet laying in bed for over a year. Idk if muscles wore down around those major joints or what..

Pain is usually a 2/10 where it's uncomfortable but I can still continue reps, but sometimes up to a 5/10 where I stop the exercises completely.

Considering that it came after surgery and being bedridden for a length amount of time, there is definitely going to be some bone fusion, as well as muscular atrophy.

That being said, if you feel the pain from just using your body weight to squat, down, that is certainly an issue. The solution would be two-fold.

First of all, assuming the pain is low and manageable (2/10 as you said) you need to get a VERY large range of motion, medium stance DEEP squats (all the way ATG), with no weight, and gradually work up with the bar, then add 10 lbs each week or 2 weeks, depending on how you feel, until you can gradually rebuild your strength there.

In addition, you will also need to target the legs and back independently with leg curls, leg extensions, lunges, straight leg DL, lower back hyperextensions, cable rows, t-bar rows, BB rows, DB rows, etc.

ALL of the above should be conducted in the same pace. Very light weight with COMPLETE range of motion, very slow and controlled reps. Make each rep last at least 2-3 seconds, hold the peak of each rep, and release slowly. Make sure to concentrate on each rep to ensure that you are getting the maximum benefit.

Your set/rep scheme should be in the area of 15/12/10/8/6. If the heavier weight and lower rep is too painful, try 15/12/12/10/10.

Again, GRADUALLY work up in weight, take your time between sets, and make sure you keep the area well stretched between sets.

It might also be a good idea to try yoga and/or pilates for your particular condition.

ALSO - most importantly - if the pain gets worse, or you start noticing range of motion decreases, see your doctor immediately!!

SKCRaynor

Member

Posts: 15,814

Joined: Jun 10 2007

Gold: 13,167.00

Trader: Trusted

#18134

Jun 29 2014 04:38pm

Quote (Jam @ Jun 29 2014 02:49pm)

Hey big Ray!

Hey there.

ONE week to define yourself as much as possible???

This guide is probably going to be your absolute BEST way to maximize water weight losses and increase physique immediately upon arrival:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=365973885
1 week out pre-contest tips

Obviously replace the "contest" with the time you are going to arrive at the waterpark lol.

This is a really last minute request, but hopefully this can help you out!

This post was edited by SKCRaynor on Jun 29 2014 04:38pm

SKCRaynor

Member

Posts: 15,814

Joined: Jun 10 2007

Gold: 13,167.00

Trader: Trusted

#18135

Jun 29 2014 04:40pm

Quote (Biggest @ Jun 29 2014 04:09pm)

Generally, the pump is the feeling of blood and nutrients coursing through your circular system, and supersaturating your muscle groups as they work. This makes you look immediately fuller and more vascular as you lift.

However, stimulants are generally vasoconstrictors which will prohibit a certain degree of pump.

Then, there are vasodialators which will PROMOTE a certain extra degree of pump, but don't give any extra energy.

It's a toss up between what you prefer.

yo_check_it

Member

Posts: 9,111

Joined: Jul 24 2010

Gold: 0.00

#18136

Jun 30 2014 12:00am

Quote (SKCRaynor @ Jun 23 2014 06:03am)

Hello there. You will have 2,000 calories on non-workout days, and 2,500 calories on workout days. Follow this diet:

Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =

Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts

And follow this exercise routine:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

Also, make sure you do at least 30-45 minutes of HIIT running per day.

HIIT is basically:

2 minutes of a fast walk
2 minutes of jogging
30-45 seconds of a 100% sprint
REPEAT

You should run first thing upon waking up, before eating anything (fasted cardio), and also immediately at the end of a workout.

You should be able to lose approximately 2 lbs of fat per week on this plan.

EDIT:
Side note, remember to consume at least 1-1.5 gals of water per day!

Thankyou

mykromisfit

Member

Posts: 20,229

Joined: Sep 14 2009

Gold: 1,239.37

#18137

Jun 30 2014 04:05am

I have heard alot of people say the PWOs are bad, but can you elaborate a little more on that, you don't bave to get technical but just let me know what it's doing to me. I'm currently taking c4 as a preworkout. Usually a protien shake or a muscle milk drink post workout, something with alot of potassium. Muscle monster energy drinks have alot of potassium too, so I'll drink one of those post workout if I'm heading to work after the gym.

I'm just now starting to lift, I have never maxed out, how do you max out? Just throw as much on the bar as you think you can do right off the bat, or do you lift small weights to get warmed up and go through the motions first? I need to figure out my max's so. I can base sets off those numbers.

EA7

Member

Posts: 16,993

Joined: Sep 18 2010

Gold: 28,044.60

#18138

Jun 30 2014 04:08am

Hey, I'm around 120 lbs, looking to bulk up to 140-160 or so. How many calories should I eat a day, and could you recommend me some meals? I saw your post for fengshuimod, should I just follow a similar diet? I'm not really sure if I should be trying to get extra fat in my diet or not.

ForbiddenOath606

Member

Posts: 1,382

Joined: Apr 26 2012

Gold: 4.75

#18139

Jun 30 2014 11:22am

Any truth to this?

http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

ForbiddenOath606

Member

Posts: 1,382

Joined: Apr 26 2012

Gold: 4.75

#18140

Jun 30 2014 02:46pm

Also what do you make of this?

http://nutritiming.com/docs/Energy_Deficits_and_Body_Comp_MSSE.pdf

its prolly too long for you read to so short points:

"Conclusions: These data suggest that within-day energy deficits (measured by frequency and/or magnitude of deficit) are associated with higher body fat percentage in both anaerobic and aerobic elite athletes, possibly from an adaptive reduction in the REE. These data should discourage athletes from following restrained or delayed eating patterns to achieve a desired body composition."

there is an increasing body of evidence that the energy imbalance created by restrained or poorly timed eating patterns may be associated with lower resting energy expenditure, higher body fat, higher injury rates, menstrual dysfunction, and lower bone density."

athletes commonly use energy restriction as a primary means of achieving desirable body composition. Past studies have indicated that the human adpative response to energy deficits is well-developed. Stuides indicate that starvation, famine, or energy restriction may cause a reduction in energy metabolic rate and relative increase in fat storage from the limited energy consumed. [...] Although exercise is thought to mantain or increase metabolic rate, these data suggest that, when coupled with an energy deficit state, metabolic rate is reduced. This apparent reduction is evidenced even in the highly active runners or gymnasts, who have increased body fat percentage when within-day and overall energy deficits are present."

TL;DR In the female athletes studied, those on a calorie deficit had significantly higher body fat percentages than those at a surplus. The authors note how caloric restriction has been shown to reduce resting energy expenditure, likely explaining the trend observed.

Go Back To Health & Fitness Topic List