What should the macros be (g wise) for the Carb day, assuming i'm eating 2,200 a day

Somewhere in the area of of 70/30 carbs/protein. Fat should be nearly non-existant that day (~20g)

lol, raynor is still here.

raynor, i still use that formula to calculate calories for cutting bmr to this day, helpd me a good deal

I'm very glad to hear that....and yes I'm still here

I workout late due to work schedule (get home from gym about 10pm) which means I don't have a full meal after working out

I tend to have a scoop of whey w/ milk and a small snack (english muffin, peanut butter, something along those lines)

probably around 450 cals in total.

Opinions on if I should eat more, even though its very close before I go to bed? (around 11:30pm)

Hi Ray,

Got a buddy that is looking for your beginner/maintenance program (4 on 3 off I think). I looked through a lot of pages as I know you post it several times for people asking. I couldn't find it, but if you have it bookmarked somewhere, could you re-post it?

Thanks!

This post was edited by leemyungbak on Jun 6 2016 09:18pm

As long as you're getting sufficient PWO nutrition you should be fine. At least 40-50g protein PWO is optimal. Taking it before bed makes no difference either way. Make sure your nutrition is on point for the rest of the day however.

Certainly!


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for beginners or maintenance

hey ray... still chugging along on my 5x5 strong lifts routine.
on my last set of OHP today i got a sharp pain behind my right shoulder blade on the 2nd rep, so i immediately racked and stopped my workout, leaving out DLs and abs...
i plan on resting until i feel better, but as of now, ive never felt such a serious injury from lifting. i definitely tweaked something

anyways, can you recommend me an ab routine to fit in at the end of my compound lifts?
typically i do variations of the following
decline sit ups 3x15
decline crunches 3x15
plate side bends 3x12

and really, thats about it
i would like to hit my obliques a lot harder, and work on getting my upper abs more defined
all i have at my home gym is a incline/decline bench, a mat, power rack, barbells, and plates... would it be worth investing in more equipment?
thanks!

Sup Raynor,

In terms of workout intensity, rep/sets, and weight: Overall what's the most effective to utilize during a cut?

Usually doing gradually reduced reps as I increase weight throughout the exercise and go to exhaustion, with a burnout set after the last set.

For example: Bench reps would be 12-8-8-6-(laast set is whatever is left in the tank) follow by a burnout set of light weight. Usually 30-45 sec between sets depending on the exercise.

Just curious what the deal is with lower weight and more reps versus higher weight and reduced reps for maintaining strength and mass during a cut.