100% Free Advice From A Professional - Topic

Member

Posts: 1,854

Joined: Jan 2 2010

Gold: 25.65

#19061

Apr 28 2015 11:09pm

Quote (SKCRaynor @ Jul 5 2010 12:41am)

Hey

Mon - Flat Bench, Incline Bench, Decline Bench, DB Flies, Preacher Curls, Seated Hammer Curls, EZ bar 21's

Tues - wide grip Lat pulldowns, cable rows, bent over BB rows, T-bar rows, skullcrushers, cable tricep pulldowns, and DB kickbacks

Weds - Squats, Laying leg curls, DB lunges, Leg Extensions, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military press.

Thurs - incline DB press, flat bench DB press, DB pullovers, Cable flies 21's, Standing DB curls, High Cable curls, Olympic bar curls (standing)

Fri - Good Mornings, close grip lat pulldowns, DB lawnmower rows, Cable Rope Pulls, Close-Grip Dips, Cable Kickbacks, DB Tricep Extensions (seated)

Sat - Hack Squats, Seated Leg Curls, Leg Press, Donkey Calf Raises, Seated DB shoulder press, Straight-Arm cable pulldowns (Dickersons), BB shrugs

Sun - CARDIO ONLY

is it ok to do the first half (chest) go pick up sister from school drop off then come back finish the rest? (biceps). time of gap: 45min

or should i budget my time to finish all in one session?

lopelurag

Member

Posts: 24,101

Joined: Nov 8 2007

Gold: 5,561.70

#19062

Apr 29 2015 07:30am

Hey Raynor,

Got any guides on workouts (# sets/reps/intensity) for cutting, also any sites/guides on about where my macros should be during a cut?

Also are gassers (suicides) a form of HIIT, and can they be substituted in for sprint jogs?

Thanks man

hangang

Member

Posts: 4,806

Joined: Aug 8 2007

Gold: 1,801.00

#19063

Apr 29 2015 05:50pm

Hey Raynor,

Glad to hear your in residency! Just actually a quick question. Aparently PHs are illegal now. Are there anything loophole supplements that are the same that still is legal? and would you do them or no? Also don't have to answer if liability issues.. I understand!

Thanks!

Snazzy

Member

Posts: 19,506

Joined: Apr 12 2011

Gold: 0.00

#19064

Apr 29 2015 11:47pm

Have any good recipes for using heavy cream in my protein shakes for Keto?

Still trying to find a good ratio for heavy cream to water in the shakes too.

This post was edited by Snazzy on Apr 29 2015 11:48pm

bones0187

Member

Posts: 20,153

Joined: Oct 15 2006

Gold: 0.01

#19065

Apr 30 2015 02:04am

lol I remember I used to come in here and be surprised at the knowledge you have

now its basically all the stuff I have learned over the years and recognize and understand almost everything you have posted.

I sure have come a long way in the knowledge of bodybuilding, I find myself chuckling more and more in the gym when I see guys doing things I used to do all the time and I know exactly what they are thinking and how wrong they are.

Snazzy

Member

Posts: 19,506

Joined: Apr 12 2011

Gold: 0.00

#19066

May 1 2015 01:07am

Hey Ray, went ahead and decided to give keto a try, since I've hit a plateau in my cut. Been at a stagnant 195lbs for over a month now.

Think I've got the diet down, and I'm 3 days in. My first carb refeed is going to be somewhere around May 9th or 10th. I have an important physical fitness test (very strenuous) the 11th @2pm. Which day would work best to provide me with sufficient energy for the test do you think?

Also, finally picked up some Jet Fuel. Is it okay to take 2 capsules in the morning with my fasted cardio, and then another 2 midday before meal #3 or #4? Just curious if 4 capsules a day is fine on Keto when I'm limiting my carbs to below 25-30g.

Thanks!

This post was edited by Snazzy on May 1 2015 01:08am

dro94

Member

Posts: 33,771

Joined: May 9 2009

Gold: 3.33

#19067

May 1 2015 12:12pm

I want to start a slow bulk in the summer and I don't mind waiting a long time for results as long as fat gain is minimised. It's common knowledge to bulk 200-500 calories above maintenance, but 500 extra calories a day would put on too much fat I fear. What do you think is optimum, like 200 ish?

Thanks

SKCRaynor

Member

Posts: 15,845

Joined: Jun 10 2007

Gold: 13,272.00

Trader: Trusted

#19068

May 3 2015 05:31am

Quote (leemyungbak @ Apr 29 2015 01:09am)

is it ok to do the first half (chest) go pick up sister from school drop off then come back finish the rest? (biceps). time of gap: 45min

or should i budget my time to finish all in one session?

That would be fine, just make sure to drink your PWO shake in between as well.

SKCRaynor

Member

Posts: 15,845

Joined: Jun 10 2007

Gold: 13,272.00

Trader: Trusted

#19069

May 3 2015 05:36am

Quote (lopelurag @ Apr 29 2015 09:30am)

Hey there. I have many different workouts to choose from, however they all depend on the type of cut you will be doing. Keto (CKD), Simple Calorie Deficit, Intermittent Fasting, etc.

Also it depends on your goals (pure fat loss, lean muscle gains, endurance and fat loss, etc). So obviously I would need to know your current goals, as well as your diet.

Suicides aren't exactly HIIT, they are definitely a form of interval training, but more along the lines of SPRINT 1 Minute, then Rest 1 Minute, etc. That isn't to say they aren't good, they are actually very good. The key component here is activity in general. The more activity you do, whether it be sprints, jogging, swimming, weight lifting, even walking, etc. will all burn some degree of calories and thus assist you with cutting.

SKCRaynor

Member

Posts: 15,845

Joined: Jun 10 2007

Gold: 13,272.00

Trader: Trusted

#19070

May 3 2015 05:38am

Quote (hangang @ Apr 29 2015 07:50pm)

PH's have been illegal for many years - but some of them change their formulas and thus are legal until FDA banned. It's an ongoing cycle that one would have to be one-step ahead of at every given point.

That being said, I can't discuss that sort of thing on here anymore either, as the questionably legal nature of prohormones might be an issue for JSP as a whole.

That being said, please check the AnabolicMinds.com forum, where you will be able to get answers for that question, fast.

Go Back To Health & Fitness Topic List