I've been reading a bunch of the advice you have given, and I was hoping I could pm you a few questions but I have realized you have been keeping it full
let me know if you are able to help me through pm, and I would definitely be willing to send a solid donation for any help given, thanks!

Hey there.

In general, long distance cardio has a tendency to defeat muscle through catabolism. The body searches for fuel during a long run, and will generally favor breaking down muscles as well as fat in a normal glucose (carbohydrate) fueled environment.

To optimize cardio capacity as well as reduce muscle wasting, you can try to do sprints or HIIT training. HIIT training is where you basically walk for a few minutes, jog for a few minutes, and sprint about 30 seconds, and keep repeating the process for about 20-40 minutes. This keeps your heart rate pretty balanced because the MAJORITY of the time you are between 130-145. Above 145-150 and your body is now going to start a larger pattern of muscle wasting and catabolism.

I hope that answered your question...if you have any more on this topic (or any other topic) please post again! thanks =)

hey there. I'll be glad to help. First of all, 6'0 135 is far from fat, I'm sure you just need to add some muscle - don't worry about fat loss right now.

In general you need to change up a few things. I highly recommend joining a gym, but because you said you will be doing only bodyweight exercises, lease see these posts:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

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


I highly recommend the bulking diet + workout for your purposes.

However if you can't manage the workout...stick to the bulking diet with the bodyweight exercises and also take creatine + the other supplements mentioned for optimal gains.

Hey raynor, ur back?

I was wondering if its ok to have 3 on whey protein shakes a day, as meals, i have 3 solid meals lately to go along with the shakes

theres hardly any food atm, I need to get a new job, so thats why im kinda living off of whey shakes atm

is that really bad? or fine for now? going shopping soon, its just temp =0

Hey there. It really differs from person to person on what really works. You will have to make adjustments as you go along when you find things that are or arent working.

500-1000 calories per day over what you burn is needed for a good bulk - so 700-800 is acceptable. If you notice you are gaining too much fat, decrease it about 300 cal a day. If you are not gaining enough, increase another 300-400 cal a day.

for the ratio, the 40/40/20 is one of the most popular for bulking. There is also a good rule of thumb that says as long as you get 1.5-2g / lb of bodyweight worth of protein, the carbs and fat doesn't matter in RATIO figures as much as it does in just MINIMUM numbers...meaning if you require 300g of protein per day, you would need AT LEAST 300g carbs and 80g fats (2:1 ratio or better of unsat to sat fat). So technically if you got 300g protein, 500g carbs, and 100g fat, your ratio would be way off of 40/40/20 or even 30/40/30. However because you are hitting the protein balloon at the 300g mark, the fat and carbs must be a certain level or GREATER in order to bulk.

Lastly, the cutting phase usually happens after around 8 months of bulking. If you are not over 12-15% bf, a cutting phase is not yet necessary unless you are pre-contest. However, if you bulk properly, you will definitely be at 12-15% bf after 8 months.


here are some guides:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet

http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan


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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337078542
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

Hey there.

At this current time I do not have the ability to help anyone via PM.

I am sorry for the inconvenience, but I will let everyone know when I am able to start PMing once more.

For now, please try to post in the thread. If the questions are of a personal nature I will do my best to let you know when my PM box is ready.

Thanks!

Hey there. Yes I'm back ;-)

3 meals + 3 shakes a day is fine. Most amatuer bodybuilders I know do the 3+3 plan.

However, with the ON shakes, you can prepare them with WHOLE MILK or 2% MILK if you are on a BULK for additional calories. If you are on a cut, then just mix them with water.

Yeah, im still on keto, i just add cream to them , to add to the fat count

I was wondering if I could get you to write up me a work out routine?
I have no experience, other then dry-land training I've done for hockey (which honestly isn't much)

I'm 18, 6'2, 170lbs (so obviously need to toss on some healthy weight)

I'm looking to gain some weight, and a tonne of muscle
I live in residence, which makes it very difficult for me to have a good diet (which I understand is very important while attempting to attain muscle)

let me know if you could write me up a solid work out routine, including what to do in the gym, diet, and supplements

I would definitely be willing to send a solid donation your way if you were able to find the time.

hope you had a happy holiday!

Thanks for the info ! I have a few more questions if you don't mind.

1.Is there any effective method of adding lean muscle (if i am trying to go up to a certain weight) without having go on a "eat anything and everything" plan for 8 months to gain 40 pounds + 10% bf and then go on a 4 month cutting plan?

2.Is it better to do every single rep/exercise until failure or 80-90% until failure in first 1-3 sets while adding weight, 100% failure on the last heaviest set ?

3. Is there an absolute hardcore exercise for the lower 2 abs, it seems that my 6 pack is developing fine, but almost no site of the lower 2 abs to get an 8 pack ( I did see your link about getting 6-8 pack abs)

4. Can I improve my plan in any way for maximum effectiveness? ( I try to completely destroy a muscle and give it 2 days recovery) day 1 : shoulders and abs (rear mid, front delts focusing heavily on front), day 2 : Legs , day 3: back and abs, day 4: chest and triceps , day 5 biceps and abs, day 6: rest, repeat

Thanks!

This post was edited by luca007 on Dec 28 2010 02:39am