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Jul 20 2014 07:45pm
Quote (Greet @ Jul 20 2014 09:43pm)
So BCAAS before fasted cardio or before a workout? And how much?



Post workout instead of Pre-workout?

Also I read that fasted cardio would be better in a low intensity type thing, but you think HIIT is better?

OR

Is it better to do the low intensity cardio in a fasted state and then HIIT later before/after the workout?



BOTH if possible.

HIIT is excellent on fasting, but BCAA's really help with the negative effects of this.

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Jul 20 2014 07:47pm
Quote (SKCRaynor @ Jul 21 2014 01:45am)
BOTH if possible.

HIIT is excellent on fasting, but BCAA's really help with the negative effects of this.


Let me know about my PM man when you have time.
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Jul 20 2014 07:49pm
Quote (SKCRaynor @ Jul 20 2014 09:45pm)
BOTH if possible.

HIIT is excellent on fasting, but BCAA's really help with the negative effects of this.


Haha sorry I don't follow.

BCAAs before HIIT in the morning and before the workout? Also I should do HIIT AFTER the workout as well. So HIIT twice and BCAAs twice?
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Jul 20 2014 07:57pm
Quote (SKCRaynor @ Jul 21 2014 01:39am)
First he needs to fix his diet, and secondly he needs to get into a basic exercise program.

This would be a good diet to start with as a sample. He basically needs around 2,500 cals per day, with at least 200g of protein.

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


As far as exercising goes, he needs to start with this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


And eventually he will need to get a gym membership or home equipment.

Also a good abs routine::

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine


2500 cals is gonna be a bulk for him, if his main concern ATM is abs would they bulk just not kill his ab plan?
Also what kind of exercise if he starts gym membership?

I would think he has to cut if he wants to get abs but he's almost at underweight based on bmi calculators.
But then again I'd prefer he bulks cuz he is so skinny.
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Jul 20 2014 08:04pm
Quote (SKCRaynor @ Jul 20 2014 09:45pm)
BOTH if possible.

HIIT is excellent on fasting, but BCAA's really help with the negative effects of this.


The reason I ask is because I've been doing a little research and most things say doing HIIT in a fasted state is not good, but doing LISS is better.
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Jul 21 2014 12:57am
Hello Ray b) A few questions today

1) How often should I deload multi/omega (if needed)?

2) I need to improve my time for a 5 kilo run in the next two months, any tips besides running more 5 kilo's?

3) For the most important part now, I have lots of knots in my back, which is really uncomfortable and makes me feel stiff, my back also cracks all the time. Some good stretching feels good but last time I took a good 10 min to stretch back, I got injured the day after in the gym (scapula), and I've been told it's most likely because of the stretching. So yeah I'm not too sure what's my move there, I'm kind of in a viscious cycle. It took me more than a month to recover from the injury, I just deadlifted again for the first time yesterday, it was ok. I'm trying to lie down on a tennis ball and foam roll as much as possible to take off the knots but it's barely helping really... pls help. The whole back feels stiff, lats, traps, neck, lower back.
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Jul 21 2014 12:57am
Sorry for the misunderstanding, I wouldn't take any illegal substance. :) I get DOT drug tested randomly and I like my job.

What I had in mind specifically was this from nutrition pit.

https://www.nutrition-pit.com/muscle-enhancers/applied-nutriceuticals-hghup-150-ct-1228-detail

I will look into your suggestion and see if it's a viable (affordable) option.

Thanks again! Your awesome!
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Jul 21 2014 07:14am
Quote (Greet @ Jul 20 2014 09:49pm)
Haha sorry I don't follow.

BCAAs before HIIT in the morning and before the workout? Also I should do HIIT AFTER the workout as well. So HIIT twice and BCAAs twice?


BCAA's before any exercise is preferred.

HIIT should be EITHER upon waking while fasting, or immediately post workout. One or the other.
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Jul 21 2014 07:15am
Quote (Hboy @ Jul 20 2014 09:57pm)
2500 cals is gonna be a bulk for him, if his main concern ATM is abs would they bulk just not kill his ab plan?
Also what kind of exercise if he starts gym membership?

I would think he has to cut if he wants to get abs but he's almost at underweight based on bmi calculators.
But then again I'd prefer he bulks cuz he is so skinny.


First of all, he will need a lean bulk in order to develop any type of muscle mass that will in turn allow him to have a lean muscular physique, particularly one that has visible muscular abs.

At his height and weight, as well as his description, he is completely devoid of muscle.

The way to get rid of the small amount of belly fat is to cut down the excessive amount of sugar and alcohol he is taking in, and follow a solid lean bulking diet, as the one I prescribed will fill.
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Jul 21 2014 07:16am
Quote (Greet @ Jul 20 2014 10:04pm)
The reason I ask is because I've been doing a little research and most things say doing HIIT in a fasted state is not good, but doing LISS is better.


Only WITHOUT BCAA's is this true. If you are in a fasted state and do HIIT with BCAA's, you won't have any muscle wasting issues.
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