Quote (Abarka @ Nov 20 2010 02:01am)

Ooops, yes that was a typo...sorry.

What I ment to say was I eat 10 minutes before I lift.

Quote (SharpSticks @ Nov 20 2010 05:39am)

Based on my height and weight are you able to give me a daily intake of foods which would be equal to my smaller appetite?

Weight: 44.5 kg
Height: 5' 3"

I am currently going to the gym 5 days a week based an 3 day on 1 day off routine.

I do 15 mins of cardio then do 30-40 minutes of free weights, generally working on my torso (biceps, traps, back muscles and tris)

I am looking for a nice and decent work out routine which keeps me fit and I am able to build muscle at the same time.

I am currently trying to loose the last of my stomach fat so I can get my visibal abs.

Thanks. Troy.

Quote (SKCRaynor @ Nov 19 2010 05:34pm)

Heres a plan for hypertrophy particular effective for hardgainers. Squats are not needed every day - many other exercises help the body to release GH, particularly compound movements.

http://forums.d2jsp.org/topic.php?t=21269614&p=327158583

Hypertrophy Plan


as far as meal plans go there are many ways you can go with this, but for someone 5'8 and 140 lbs - I would recommend the following

approx 4,000-4,500 calories

80g fat
400 protein
450 carbs

eat every 3 hours.


Sample meal plan:


Meal 1 - 4 whole eggs + 1 cup oatmeal + 1 banana + 12 oz whole milk +  2tbsp peanut butter w/ 1 slice whole grain bread

Meal 2 - 1 cytogainer shake with fresh fruit and peanut butter

Meal 3 - 1 large chicken breast cooked in olive oil w/ sauteed onions/peppers + kalamata olives and feta cheese w/ 1 cup brown rice and 1/2 cup black beans

Meal 4 - 1/2 lb hamburger on whole grain bun + all the trimmings + 1 large sweet potato or baked potato + 2 cups veggies + 2 oz cheese

Meal 5 - 1 cytogainer shake w/ fresh fruit and peanut butter

Meal 6 - 1 cup cottage cheese + fresh fruit + peanut butter + cinnamon + 1 cup oatmeal



Lastly, chicken recipes include (the one I mentioned above and the following)

1. Grilled chicken breast w/ garlic, olive oil, rosemary, and oregano w/ whole grain pasta and romano cheese
2. Grilled Chunked chicken w/ tzatziki sauce (cucumber and sour cream w/ dill) on a whole grain pita w/ veggies
3. Pan seared chicken w/ mushrooms onions and green peppers w/ garlic and olive oil on top of a bed of jasmine rice w/ lemon potato wedges (oven roasted)
4. Roased chicken (pulled from the roast chicken), and mixed with pasta + peas/carrots/onions/celery + light tomato sauce and romano cheese
5. Chicken lightly breaded with whole grain bread crumbs (add whatever seasoning you like) and pan fried in olive oil + add apple sauce to dip in and a side of brown rice w/ broccoli.

Quote (SKCRaynor @ Nov 19 2010 11:03pm)

Hey there.

Pretty simple solution for your situation.

Bulk like a total pig until January 2011.

So from now until say January 19th, you need to be eating ungody amounts of food, training harder than you've ever trained, and NOT skipping or cheating yourself out of sets/reps/weight etc. Stick to an alternating power (5x5) with hemovascular/hypertrophy (failure) plan. Do maybe 3 weeks power and 1 week hemovascular until january.

Once January 19th-20th rolls around, you begin the pre-competition phase which includes adding 15 mins of cardio pre and 45 mins of cardio post training every day along with a TON of bcaa's.

Next, you will start gradually reducing carbohydrates at a rate of approximately 50g / week. So by Feb 20th, you should be 200g less in carbs than before, working down until you get to the 0-10g carb margin.

Stick to a VERY solid keto from march until contest date. You should be training 7 days a week. 6 days of strength training mostly focused on HUGE pumps (get that hypertrophy going!) and you might need to go to the gym 2x per day to hit all the muscle groups effectively. You should also be doing at least 1 hr of HIIT per day, maybe more even on weight days. On the 7th day, don't train with weights, instead stick to nothing but HIIT, around 1.5 hrs worth for the whole day.

You are allowed ONE carb up day (CLEAN!!) every TWO weeks pre-contest when on keto. Finally the last 3 days prior to the contest, you are going to drink ONLY distilled water, and keep it down to 1/2 gal per day. Make sure you start tanning yourself prior to the contest and the DAY of the contest, do a LOT of pumping exercises prior including pushps, curls, crunches, etc. About 30-45 mins before going out on stage, take in about 100g of SIMPLE SUGAR...candy bars, soda, anything. The day of contest you should also not drink aynthing...maybe a few sips of water when you wake up, but that's it...gotta stay dehydrated for optimal cuts.

The sugar + dehydration will make your pump UNBELIEVABLE. You will go out on stage looking like a freak, although your strength will be at an all time low as a result of glycogen depletion, dehydration, etc.

The moment the contest is over, SLOWLY begin the refeed. Drink about 12 oz of water every hour for the rest of the day and start eating as much as you can handle without feeling sick.


Hope that helps!

Quote (Honestly @ Nov 20 2010 06:47am)

why even go extreme on amatuer body building events?
arnold says you should have at least 5 years of weightlifting before you even begin body building

Quote (MegaVovaN @ Nov 20 2010 07:40am)

what about inducing strength instead of hypertrophy?

Quote (TheOak @ Nov 20 2010 03:25pm)

well im doing it for 1 (still a teen, thus being able to enter in the teen compatition)

and for experience.

EDIT

and Raynor...

"You should be training 7 days a week. 6 days of strength training mostly focused on HUGE pumps (get that hypertrophy going!)"

you said to do this like ~march or something, which is fine but i dont understand...

isnt "strength training" = 5x5? thus not giiving me such a great pump and deff not hypertrophy?

Quote (SKCRaynor @ Nov 20 2010 10:38pm)

str training is indeed 5x5 or similar training.

You should be focusing on alternating both early on to maximize your strength and density gains. If you trained hemovascular the whole time your body would become resistant to its benefits.