Quote (machetebill @ Jun 1 2011 09:29pm)

Could you explain fasted cardio? I seem to get many different view points. Thanks.

Quote (Danny1024 @ Jun 1 2011 10:29pm)

Sup bro, I have a question about diet.

I'm 5'10 145-150lbs. Trying to get up to 165-70 so I want to gain about 20lbs. I'm lifting 2-3 times a week and doing cardio 2-3 times a week. (I'm actually following one of the routines that you posted in here)

anyways... my question has to do with diet and meals... I'm eating all that I can... from the time that I get up to the time that I go to sleep (fuck sometimes I even wake up in the middle of the night and eat a snack....) I just don't think I'm gaining enough or taking in enough calories.

Right now I think I'm at somewhere between 2500-3000 calories a day, is that enough? Also I'm drinking 2x protein shakes a day so I'm getting around 800 calories just from that...

Can you recommend some good foods or if I need to change anything (IE Eat specific things).

Also I am lactose intolerant which limits what I can eat.

Quote (Darkblue @ Jun 1 2011 10:44pm)

If I may
I've been following the conversation you've been having Raynor and Armani
and as someone who's always been told he gives great advice...
I have to say that Raynor is giving you amazing advice, I actually really enjoyed reading it
I can relate to everything your going through Armani, I had gone through it in the past for a year and once again for another year recently
Try and take time to discover yourself Armani and find something you love, like Raynor was saying
and as for women, I thought the same thing...just wouldn't find someone for me...like I was set at thinking that and basically I would talk exactly as you are right now
but things have a funny way to working out when you throw yourself into something you love, start socializing more with people and keep yourself in shape...brings back joy in your life
Don't worry yourself thinking there won't be anyone or nothing will work out...sometimes the best technique you can use while in this position is to fake-it-till-you-make-it, it will draw more positivity towards you--I always use the analogy that it's like bluffing in poker, you can make something out of nothing, until you build your stack of chips up (success/happiness/etc.) and then you won't have to fake it anymore because you'll already be there.
I followed this and I came back from major depression and traumatic stress, I'm doing good in college...workout nearly every day, and found myself a girl who's amazing; like I said things just have a way of working out, it just takes time and finding happiness for yourself first.

Anyways, I thought I'd just throw that in there and mention that you had AMAZING advice in this Raynor, considering it isn't the typical topic that would come about in your thread. Sorry if I was impinging on your turf at all.


As for myself, I have been bulking for quite some time now; not strictly but I have been able to gain 30 lbs.
So now I'm thinking it's time to cut...I've read your cutting workout before, the cardio before and after seems pretty intense though...would it be as effective to just do the HIIT post-workout only rather than both? I'd figure you'd burn most of your glycogen stores within the resistance training alone
And as dieting, do you know of any tools that can help me figure out my Energy Expenditure fairly accurately in order to determine where I have to be along with the 500 cal. deficiency

Quote (SKCRaynor @ Jun 1 2011 06:04pm)

Hey there...this is totally normal - time for hypertrophy training. You need to alternate these for about 3 months each (5x5 and hypertrophy) for optimal results.

The best ones are the first two REGULAR ones, the other two are modified for specific purposes. I advise the first two unless you absolutely can't do them



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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy with at home gym equipment (modified)

Quote (SKCRaynor @ Jun 2 2011 05:21am)

when performing cardio on a fast (ie: when you first wake up in the morning), you are enabling the body to directly burn fat in the most efficient manner possible (with depleted glycogen stores). This is essentially a form of TKD - targeted ketosis - and enables the body to burn fat much more quickly and directly opposed to general exercise with full glycogen stores. In order for the body to start burning fat from exercise, glycogen must first be depleted. As a result, it generally takes quite a while of doing exercise before the body begins to break down fat. In order to fix this, the best time to do cardio (assuming you are on typical cutting) is first thing in the morning (you are already depleted) and post workout (again you are depleted).

Quote (SKCRaynor @ Jun 2 2011 01:35am)

+1000000  thanks for the very kind and also inspirational words....I'm sure Armani will appreciate it as well =)


In regard to your diet question...yes you can do just the HIIT post workout only....especially if you are not naturally heavy...but have managed to gain 30 lbs through hard work. It should be no problem shredding up. PWO HIIT is great stuff because of the glycogen depletion.

To get 500 cals depleted you need around 1 hour and 10 minutes of INTENSE physical activity. That means hypertrophy/cutting cycle style weight lifting (no breaks/very short breaks between sets, compounds, drop sets, etc)