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#8381
May 19 2011 01:07am
Quote (EverNineAfter @ May 18 2011 05:31pm)
YO RAY MA NIGGA RAY ,l ol uhm

is it ok to eat 2 scoop of oatmeal + 1 scoop of whey for breakfast, and then as my second only carb meal the same thing ? also  is it ok to use boiled water on the oatmeal + whey ? or does that fuck up the protein powder??

something like ,

2 scoop oatmeal,1 scoop protein powder
2 scoop oatmeal,1 scoop protein powder
tuna salad with veggies
salmon with veggies
protein shake
banana + spinich smoothie before bed

does that look ok ? cutting is the goal (losing weight what ever)




yes that would be fine, boiling water will not destroy the protein, it will be fine. Oats + whey protein is ideal, good stuff.
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#8382
May 19 2011 01:09am
Quote (Miniflight @ May 19 2011 12:06am)
Hey Raynor,

Need more help.

First Question-

So I have been lifting a while (years) and my abs never seem to get/feel stronger.

Sick of it. I don't give a shit or could care anything about being ripped or having a 6 pack. I just want my core to progress with my other muscles.

I workout 4 days a week with cardio and on top I do my own cardio in the morning for about 20 minutes before breakfast. (About 4-5 days a week)

Plus I play tennis with my friends here and there. I do have fat on my stomach but I just don't feel my abs are progressing properly.

Today was a usual workout and we did the below.

3x4 is our current set up for all muscles.

Weighted Ab Machine (The one where you pull down and legs pull up a bit.)
Mason Twists with a weight
Leg Raises (Laying flat and lifting legs over and over as high as you can.)

That is usual for us.

2nd Question-

If I have fat on my core but I work it out do my abs just build below the fat?



Hey there.

To address a few things, for maximum ab development you need to train with a good amount of resistance (that means weighted ab exercises - not just bodyweight)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine


secondly, if you have excess fat on your stomach, ab muscle will definitely build, but the fat is usually in the adipose tissue ABOVE the muscle which essentially hides it.


If you follow my ab routine, your abs will definitely get stronger....but if you want more visibility, you need a good cutting cycle.
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#8383
May 19 2011 06:02am
hey, which brand of shin compression sleeve do you recommend?
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#8384
May 19 2011 07:49am

Quote (MegaVovaN @ May 19 2011 08:02am)
hey, which brand of shin compression sleeve do you recommend?


McDavid or Mueller Cho-Pat

This post was edited by SKCRaynor on May 19 2011 07:49am
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#8385
May 19 2011 09:13pm
just started working out.. used to follow p90x, I'm 5'7-5'8;120 lbs.. always been lean/athletic, track team, rugby.. etc.. but very much so a hard-gainer, which doesn't really bother me.

Monday :

5 x 5 Flat Bench Press
5 x 5 Incline Bench Press
4-5 x 5 Random Tricep Exercise
3 x fail Push-Ups

Tuesday :

5 x 5 Deadlift
5 x 5 Lat Pulldowns
5 x 5 Bent Over Rows
4-5 x 5 Random Bicep Exercise

Thursday

5 x 5 Seated Dumbell Press
5 x 5 Side Lateral Flys
5 x 5 Leg Curl
5 x 5 Hamstring Curl
5 x 5 Squat
5 x 5 Shrugs/or Upright Rows


Friday

5 x 5 Power Cleans
5 x 5 Flat Bench Press (Close-Grip)
5 x 5 Incline Bench Press
4-5 x 5 Random Bicep Exercise
3 x fail Diamond Push-Ups



does that look like a program that would benefit me?
although.. I don't have a squat rack yet.. hoping to get one within the next week, anything to substitute 'til then?
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#8386
May 19 2011 11:03pm
Critique my diet for cutting

Breakfast: Two eggs, one slice of full fat cheddar cheese, one slice of whole wheat toast.

Lunch: Sandwich: Bread, cheese, roast beef and 1/4 of a cup of almonds, walnuts, and rasins

Lunch#2: Salad consisting of: lettuce, corn, chicken, with a spoon full of dressing for fats.

Preworkout: Half a bananna, half a scoop of whey.

Post-workout: a scoop of whey protien

Dinner: Either the same as lunch#2 or some kind of a meat with veggies.

Before bed: cup of yogurt with a packet of splenda and cinnamon.


30m of cardio after a 45m workout sesh 5 days a week, low intensity btw.

This post was edited by dgkblack on May 19 2011 11:03pm
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#8387
May 20 2011 01:44am
Quote (Manaburn @ May 19 2011 11:13pm)
just started working out.. used to follow p90x, I'm 5'7-5'8;120 lbs.. always been lean/athletic, track team, rugby.. etc.. but very much so a hard-gainer, which doesn't really bother me.

Monday :

5 x 5 Flat Bench Press
5 x 5 Incline Bench Press
4-5 x 5 Random Tricep Exercise
3 x fail Push-Ups

Tuesday :

5 x 5 Deadlift
5 x 5 Lat Pulldowns
5 x 5 Bent Over Rows
4-5 x 5 Random Bicep Exercise

Thursday

5 x 5 Seated Dumbell Press
5 x 5 Side Lateral Flys
5 x 5 Leg Curl
5 x 5 Hamstring Curl
5 x 5 Squat
5 x 5 Shrugs/or Upright Rows


Friday

5 x 5 Power Cleans
5 x 5 Flat Bench Press (Close-Grip)
5 x 5 Incline Bench Press
4-5 x 5 Random Bicep Exercise
3 x fail Diamond Push-Ups



does that look like a program that would benefit me?
although.. I don't have a squat rack yet.. hoping to get one within the next week, anything to substitute 'til then?



Hey there...looks pretty good.

As far as a substitute for squats, you could do DB lunges
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#8388
May 20 2011 01:47am
Quote (dgkblack @ May 20 2011 01:03am)
Critique my diet for cutting

Breakfast: Two eggs, one slice of full fat cheddar cheese, one slice of whole wheat toast.

Lunch: Sandwich: Bread, cheese, roast beef and 1/4 of a cup of almonds, walnuts, and rasins

Lunch#2: Salad consisting of: lettuce, corn, chicken, with a spoon full of dressing for fats.

Preworkout: Half a bananna, half a scoop of whey.

Post-workout: a scoop of whey protien

Dinner: Either the same as lunch#2 or some kind of a meat with veggies.

Before bed: cup of yogurt with a packet of splenda and cinnamon.


30m of cardio after a 45m workout sesh 5 days a week, low intensity btw.




I have made changes below:


Breakfast: Two eggs, one slice of full fat cheddar cheese, one slice of WHOLE GRAIN TOAST

Lunch: Sandwich: WHOLE GRAIN bread (1 slice), cheese, roast beef and 1/4 of a cup of almonds, walnuts, and rasins

Lunch#2: Salad consisting of: lettuce, chicken, any other green raw veggies with a spoon full of dressing for fats. (preferably olive oil + vinegar)

Preworkout: 1 scoop of whey

Post-workout: 1 scoop of whey + 1/2 banana

Dinner: Either the same as lunch#2 or some kind of a meat with veggies. (NO BREAD OR CARBS AT THIS MEAL)

Before bed: cup of GREEK YOGURT or COTTAGE CHEESE with cinnamon and/or 1 packet of Stevia (truvia or purevia brand...or any other brand)
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#8389
May 20 2011 09:20am
What is my really need of Calories and Carbohydrates, do I need them to build mass?

I got my protein in control, but don't know really - Do I need a ''specific'' amount of Carbs and Calories too, to build mass?
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#8390
May 20 2011 01:43pm
Quote (SyB_BaM @ May 20 2011 11:20am)
What is my really need of Calories and Carbohydrates, do I need them to build mass?

I got my protein in control, but don't know really - Do I need a ''specific'' amount of Carbs and Calories too, to build mass?



In general, besides protein, you need calories from carbs/fat in order to do specific things:

1. Carbs act as immediate and sustained energy and prevent catabolism through glycogen replenishment. For a solid bulking cycle, expect to take in approximately 1.5-2g carbs per pound of bodyweight. You should limit sugar though to only around 30g in the morning and 30g post workout. The rest should be in the form of good complex carbs.

2. Fat acts as the catalyst for increased testosterone production, hormone regulation, and (surprisingly enough to some) a clean and healthy cardiovascular system. You require at LEAST 60g fats per day, but closer to 80g. You should get at least 2g of mono/poly unsaturated fats for every 1g saturated fats and AVOID TRANS FATS AT ALL COSTS!!! That means for 80g a day, you should get approximately 55g poly/mono unsat fat, and UP TO 25g saturated fats.
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