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SKCRaynor

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#20151

Sep 10 2017 10:53pm

Quote (bullets501 @ Sep 10 2017 12:15am)

Hey raynor:

Thanks for the previous reply regarding the asthma question I have a doctor apt booked now.

On that note, have any workouts to increase v02 max? In a decent amount of time?

I'm a big dude,
260 ibs and like to stay bigger for my career choice
But at the same time, I'm in college and my fitness classes regarding my career choice can be brutal.
I'm currently running a mile in 9:15 and 100% grade is 6 mins and under
And hitting level 7 on the beep test. And 100% grade is level 12.
At the same time I'm encouraged to stay heavier ( better fighting weight)
As you can see, this semester I'm getting by with 60-70%. But that's not good enough to me, At the same time I have to maintain size. Due to possible conflict resolution. I know losing some weight is
inevitable. But any way to increase cardio gains and maintain strength/size atleast somewhat? Or should i forgot about weight lifting entirely( something I love to do as well) and concentrate on size after graduation?
Any advice and workout plan would be greatly appreciated!

Thanks in advance.

For v02 max, try interval training - IE: HIIT. That would be something like this, 2 minutes of walking, 2 minutes of jogging, and 30-45 seconds of an all out 100% sprint. Then repeat the process over and over again for a set amount of time, ie: 30,45, or 60 minutes. In addition, creatine consumption as well as regular training has been shown to help improve v02 max. I have the study somewhere and will see if I can dig it up.

Besides HIIT, you always want to strive for more each time. Example, if you do HIIT for 1 interval (2 walk, 2 jog, 30 sprint) and it ends up being .5 mile, try going for .6 mile next time, and so forth. PUSH YOURSELF!

You can also try to run with a weight vest and once you are used to it, shedding the vest will show formidable time benefits.

For weight training, given your goals,

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

Just remember to add plenty of HIIT (at least 30 mins a day, every other day)

SKCRaynor

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#20152

Sep 10 2017 10:53pm

Quote (ozzyarmy3 @ Sep 10 2017 02:10pm)

Hey Raynor, quick update..

My bench is visibly improving, my weight is still on track with gaining, I'm sitting around 213 from 204..
My new numbers are

Squat: 385
Dead: 445
Bench: 220
Total: 1050

My measurements have minimally increased in size and my pictures are looking fantastic.. Thanks for all you do with this sub-forum and with me.

Congratulations with your ongoing successes. Keep up the great work. Thank you for the kind words.

chelsea11

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#20153

Sep 17 2017 04:52am

What's the best way to lose belly fat/get cut without losing much muscle?
What I've heard is to eat a lot of protein, keep doing the same amount of weight at the gym (or more), and of course a calorie deficit.

Is there anything else useful I should know? I believe I'm doing all of these things pretty well. 40g of protein with just my 2 shakes a day, and I'm probably eating 200-300 calories less at night than I usually would. I've dropped 1.5kg (maybe 2) in the past 10-12 days, but I haven't noticed too much of a change in the stomach area.

chelsea11

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#20154

Sep 17 2017 03:56pm

If I wanted to incorporate Creatine how would I go about doing this? If Currently I will be averaging 3 upper body workouts a week. Minimum being 2 and maximum being 4.

Do you take Creatine all year long? And do you take it even if you have a cold for 4-5 days?

Excusemem8

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#20155

Sep 17 2017 11:58pm

Rayndaddy,

Hit me with it straight. Is black genetics real, or is this guy non natty?. Would the answer be different if this guy had this physique and was white? Its hard to imagine. Btw he's ~ 185 lbs, ~ 21 years old

For reference, he is not a bodybuilder, he is a powerlifter with a very high total, around 1800 lbs (USAPL, no wraps, etc) and natural, tested federation. Let me know what u think m9

He will most likely win USAPL Raw Nationals in 3 weeks for powerlifting

This post was edited by Excusemem8 on Sep 17 2017 11:58pm

Darkblue

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#20156

Sep 18 2017 05:51pm

Hi Raynor,

Kindly give me your opinion and suggestions on my current routine for fat loss and fitness.

https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout

I do HIIT on the two Upper body days and one on that rest day in the middle of the weekly cycle. A total of 3 sessions/week.
I have a chronic medial shin splint that wont go away even after a year. It just keeps coming back, even with me having bought custom made orthotics. For that reason I can't do much treadmill unfortunately, how do you think would be the best way to increase my VO2MAX given what I had just told you?

Also I have bad muscle imbalance on my left side, both upper body and lower body issue. How would you suggest I tackle this issue.

I need the 2 rest days together by the way; I overload easy.

Current stats: 6'2, 227lbs
Current supplements: Plant protein, NOW ultra fish oil, NOW liver detox, B6 SAP, B12

Lil_Gueto

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#20157

Sep 18 2017 08:51pm

Quote (Excusemem8 @ Sep 18 2017 03:58pm)

Holy fuk for a dude that isn't a bodybuilder he sure would dominate the stage.

How effective is fed testing?

SKCRaynor

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#20158

Sep 19 2017 08:16pm

Quote (chelsea11 @ Sep 17 2017 06:52am)

Quote (chelsea11 @ Sep 17 2017 05:56pm)

First off, the short answer is indeed diet/exercise (ie: caloric deficit, plenty of physical activity, generally reduced carbs/increased protein, sufficient sleep, sufficient hydration, proper supplementation, etc.)

It will take you a while to reduce body fat % to the area you want, usually the last place being the stomach region. Just keep cutting and eventually you will reach the area you want.

Creatine should be Micronized Creatine Monohydrate. Take 5g, 4x per day for the first week, then do 5g, 1x per day each day after that. Mix it with water or a shake. You can take it year round, but I advise a de-load of at least 1 month per year.

SKCRaynor

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#20159

Sep 19 2017 08:20pm

Quote (Excusemem8 @ Sep 18 2017 01:58am)

Excellent physique. Possible that he is a 1%'er mesomorph genetically and responds well to strict training and routine. Another possibility is extensive use of specific anabolics (yes, there are ways to beat any test). Either way, mesomorph genetics tend to be most abundant in the Nordic regions, followed by sub-saharan African regions.

SKCRaynor

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#20160

Sep 19 2017 08:23pm

Quote (Darkblue @ Sep 18 2017 07:51pm)

1. The plan itself is fine for general fitness and conditioning.
2 . Treadmill is unnecessary. Can you run on a regular surface (free running/trail running/etc?) If not, eliptical/bike is fine.
3. Take 1 extra day per week, or add many sets per day of the left side only until it reaches proper symmetry.
4. Best way to increase VO2MAX is simply to continue training HIIT but in eliptical/bike/free running fashion, not with treadmill.

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