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#7451
Mar 21 2011 07:56pm
Quote (Thye @ Mar 21 2011 01:43pm)
Hello :) What would you say to a bulk program looking like this? 185cm (6 foot 1) around 81 kilo (around 178.5 pounds) 5-7 training days a week..
223,51(Protien) 535,9(carbs) 64,4(Fat) 3617,24(Calories)  -- Not sure they are spelled okay, but I hope you know what I mean

Meal 1: Oatmeal 150 grams, Milk 500 grams (ML)
Meal 2: Weight gainer 100 grams, milk 300 grams, Rosins25gram (not sure, the english word), but it's those: http://upload.wikimedia.org/wikipedia/commons/thumb/8/82/Raisins.jpg/220px-Raisins.jpg)
Meal 3: Rye bread 110 grams (2) Mackerel in tomato 125 gram, rosins 25 gram
Meal 4: Some kind of meat (various) 400 gram, milk 150 gram
Meal5: Weight gainer 100 grams. Creatine 5 gram. Rosins 25 gram, 1 Banana
Meal6: 1 liter Cocio, 300 grams yogurt without fat, 25 gram rosins.

I hope you will help me, and understand what I'm typing.. I'm not the best at english..
What would be very helpful: If anything should be taken out.. If anything should be taken in.. less of something, more of another thing, etc :)

Thank you!



Hey there.

Overall it looks very good.

I would try to add additional Olive Oil to your meals for good fats which help promote increased testosterone and a clean blood stream and healthy cardiovascular system.

In addition to that you also need to intake more raw veggies and fruits...2-3 LARGE servings of each per day is good.

besides that, good plan, keep it up!
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#7452
Mar 21 2011 07:59pm
Quote (PureOwnage2 @ Mar 21 2011 04:23pm)
Hey raynor.  In a little bit of a predicament.  Last week I felt amazing.  Busted out 275x3-4 and it was my first day of keto.

It has now been one full week since that day.  I had a carb up day today and went in and did 255x3 and I felt very week. 

My question is,  should I deload( haven't in a couple months) or is it just the keto ( having ever had that weakness from keto before ) ?



Part of the reason for that is the carb up. Sometimes when you are on keto your body reacts badly to the carb up and actually bogs you down more than it provides energy.

However, the other possibility is that you really just needed a break from chest this week, or even a break from lifting heavy in general. You also may have not rested adequately, or even taken in too many carbs or not enough carbs...there are a lot of variables. The body is a very unique thing that has a mind of it's own and sometimes lets us know something is wrong through things such as your feeling of weakness.

There are THREE things I need to know first.

1. Exact time you trained both last week and this week
2. Exact foods you ate both last week and this week.
3. How long have you been on keto, TOTAL?
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#7453
Mar 21 2011 08:01pm
Quote (MegaVovaN @ Mar 21 2011 06:38pm)
Hey raynor,

I read in my nutrition book that moderate consumption of alcohol can reduce stress, anxiety, and increase HDL and lower LDL. I know alcohol is detrimental to weight training individuals, but would a little bit do a lot of harm?



This is very true.

Moderate alcohol is the equivilent of 1.5 pints of beer for a man (preferably dark beer), or 2 glasses of red wine, or 2 shots of hard liquor every day.

However, on keto the only alcohol acceptable is pure hard liquor such as vodka, scotch, whiskey, etc. No mixers unless they are sugar free. General alcohol such as that will not upset your ketosis.

Beer and Wine, however, can indeed stop ketosis.

If you are bulking, beer is the way to go. Although it is NOT necessary, but if you enjoy it and it makes you feel okay...MODERATION is key. Do not overdrink or the effects are absolutely terrible.
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#7454
Mar 21 2011 08:01pm
Quote (MegaVovaN @ Mar 21 2011 06:41pm)
I started doing 2 rounds of HIIT right after my strength training. It takes < 10 minutes. I basically walk for 2 min, jog for 2 min, then sprint as fast as i can for about 15 - 20 seconds. and repeat two times. Will this affect my strength gains? and would it be beneficial?


It should not effect your strength gains. The only thing it would do is affect your endurance and cardiovascular strength by increasing both. In addition it would assist in burning fat.

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#7455
Mar 21 2011 08:04pm
Quote (SKCRaynor @ Mar 21 2011 08:01pm)
It should not effect your strength gains. The only thing it would do is affect your endurance and cardiovascular strength by increasing both. In addition it would assist in burning fat.


So you would recommend what I am doing? Is 2 cycles of HIIT optimal?

how long should my walking, jogging, and sprinting be?

This post was edited by MegaVovaN on Mar 21 2011 08:04pm
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#7456
Mar 21 2011 08:05pm
Quote (xVanished @ Mar 21 2011 06:42pm)
Any good chest and shoulder workouts you would suggest?

Also, is it worse to use a smith bench machine over a normal bench machine?



The chest and shoulder routines found in these two workout plans are by far the best

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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)



As far as smith vs normal bench here is the breakdown:


1. Smith
Pros - Easier, less risk of injury, can go heavier, helps isolate your form better, no need for a spotter.
Cons - Lack of supporting muscles, lack of OVERALL strength gain, dominant side tends to get a better workout

2. Free Weight
Pros - More overall strength, ability to compete, works stabilizer muscles more
Cons - Increased risk of injury, requires a spotter for safety and/or heavy lifts, good benches are hard to find.


edit:


if the chest/shoulders routines in those 2 plans are not quite what you are looking for, please give me a better idea of what you are trying to do and I will make something up for you.

This post was edited by SKCRaynor on Mar 21 2011 08:05pm
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#7457
Mar 21 2011 08:06pm
Quote (MegaVovaN @ Mar 21 2011 10:04pm)
So you would recommend what I am doing? Is 2 cycles of HIIT optimal?

how long should my walking, jogging, and sprinting be?



Overall pretty good...

HIIT should be done for a total of approx 20-30 mins PWO for maximum fat loss.

Walk 2 mins, Jog 2 mins, sprint approx 30-45 seconds, repeat.

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#7458
Mar 21 2011 08:08pm
Quote (SKCRaynor @ Mar 21 2011 08:59pm)
Part of the reason for that is the carb up. Sometimes when you are on keto your body reacts badly to the carb up and actually bogs you down more than it provides energy.

However, the other possibility is that you really just needed a break from chest this week, or even a break from lifting heavy in general. You also may have not rested adequately, or even taken in too many carbs or not enough carbs...there are a lot of variables. The body is a very unique thing that has a mind of it's own and sometimes lets us know something is wrong through things such as your feeling of weakness.

There are THREE things I need to know first.

1. Exact time you trained both last week and this week
2. Exact foods you ate both last week and this week.
3. How long have you been on keto, TOTAL?


O lord ok.

I train at 2 o'clock every day

All my meals are the same
Breakfast :
4 eggs 3 slices of bacon
6-8 oz of ground beef with cheese and sometimes 2 slices of bacon
Chicken salad w/ olive oil
Protein shake with 2 tbs of heavy whipping cream or 2 oz of cheese (Been out of whipping cream)
Tuna w/ 2 tbs of mayo and 1 oz of cheese

Usually eat that exactly. Sometimes eat something twice instead of something else.

I was on keto for 6 weeks before. Took a week off. Changed my mind. Been back on keto for a week now. Today marks exactly the 7th day

My carb day
1 bowl of some whole grain cereal (a big one) and 2 girlscout cookies (lol)
12" subway sub. Meetball
WORKOUT
Protein Shake
Oatmeal packets x2 + a piece of pizza

Yeah, I kinda use my carb days as cheat days a little lol :P but yeah. It gets me through the week haha.
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#7459
Mar 21 2011 08:09pm
Quote (SKCRaynor @ Mar 21 2011 08:06pm)
Overall pretty good...

HIIT should be done for a total of approx 20-30 mins PWO for maximum fat loss.

Walk 2 mins, Jog 2 mins, sprint approx 30-45 seconds, repeat.


I don't want the HIIT to cut into my strength gains whatsoever, so I just want to make sure that 30 minutes is good?
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#7460
Mar 21 2011 09:02pm
Quote (MegaVovaN @ Mar 21 2011 10:09pm)
I don't want the HIIT to cut into my strength gains whatsoever, so I just want to make sure that 30 minutes is good?


yes, 20-30 minutes is fine, make sure to consume protein IMMEDIATELY afterwards.
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