as you lower your BF%, your veins and muscles will become more predominant in appearance.

my Q was @ the actual physical vein structures

Testosterone, nah I don't know it was just a guess.

This post was edited by jn134o8 on Feb 18 2009 12:31am

http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219

Great Book.


But if you're talking about just nutrition...I'm not sure off hand...I use textbooks for college...those would prove to be dry and not useful as standard reading material.

To enhance the size of your vessells you will need three things:

1. A vasodilator (Arginine AAKG + Ornithine works great for this)

2. Cycles of High and Low Sodium in your diet (focus on higher sodium content 1 week every month....for the other 3 weeks hit sodium low) this alternating sodium level will help vascularity.

3. Sugar cycle (once a week load up on simple carbs and sugar) this will cause a MASSIVE pump which will increase the size of your vessels tremendously (temporarily though).


This is the best I can recommend.

hey bro

i am 15 yrs old and starting on heavy weights
i want to bulk up a bit and then start toning after
i have a home gym set (machine kinda thing) and a chin up bar
so i can basicly do anything

im on a reasonably high carb diet but nothing huge, my protein goes from 60-70 grams a day ( which i am planning to up on days i work out to about 90 or so )
what is the best way to aproch this?
im 5"7' (aprox.) and weigh 58 kilograms

thanks

This post was edited by RiChO69 on Feb 19 2009 03:07am

Hey there -

Well first of all...if you are trying to bulk...keep the carbs high...2-2.5g per pound of bodyweight...or approx 4-5g carbs per kilo of bodyweight.

As for protein, you want 1-1.5g / pound or 2.5-3.5g / kilo bodyweight.

that means you should be getting approx:

300g carbs
200g protein
80g fat (good fats from sources like avocados, fish, olive oil, nuts, peanut butter, dairy, etc.)


You are going to want to lift 5 days a week - focusing on 1 major muscle group per workout...ex:

mon - chest/abs
tues - back/calves
weds - shoulders/forearms/abs
thurs - legs/calves
friday - arms/forearms/abs

Hmm after reading this sticky I've noticed that you always mention this work out:
mon - chest/abs
tues - back/calves
weds - shoulders/forearms/abs
thurs - legs/calves
friday - arms/forearms/abs

Now my question is, let's say I'm doing that, should I do some cardio before I start on doing these exercises? Or do it after or before & after? lol
I'm just trying to lose weight and stay healthy.

the workout plan I mention mostly is for people looking to bulk up or maintain muscle mass when cutting...if you are strictly looking to lose fat I would recommend the two-per split.

That would be:

Mon - Chest/Back/Abs
Tues - Legs/Calves
Weds - Shoulders/Forearms
Thurs - Bis/Tris/Abs
Friday - Weakest Muscle group + calves

The split should last approx 2.5 hours front to back, and be done with no more than 60 seconds of rest between sets...and no more than 2 minutes between exercises. By the end of the day you should have no less than 40 sets completed.


ALWAYS DO CARDIO AFTER WEIGHTS. IT IS 200% AS EFFECTIVE WHEN DONE AT THE END OF A WORKOUT!!

(for the following reasons: Glycogen already burned up, heart rate already up, body already warm, fat burning already has begun, etc.)

what exactly is the importance of complex carbs when trying to gain weight? i know i'm supposed to eat quite a bit of them but i never knew why haha

About the cardio after weights...People say to take your protein shake within 30 min of workout, so should you lift, take your shake, then run? Or just wait on the shake until after your cardio?