I take optimen, vita C, fish oil, and vita D 5k IU. Thats all I take for supplements. I don't think anything else would have lactase in them.

For protein powder its always been optimum

This post was edited by MegaVovaN on Jun 16 2011 11:50am

which optimum?

a few of them DO have lactase.

Hey raynor, I ship out for bootcamp in 10 days so I've cut out all weight training out of my routine "lower the risk of injury", and started doing pullup/pushup pyramids during my gym trips... Is this alright?

I still do legs though.. I feel like a shit head if I dont lol.

Regarding the 5x5 plan again...

Those 5 sets with 8-12 reps, do I use first a slightly ''easier'' weight to start with, to do those 12 reps, and then increase weight a bit after each set, untill I get to 8 repetitions? I mean, it's 5 set's of this, you will get more and more tired, so want to know if I should stick to same weight, or slightly increase it ^^

As for what I get it to, is that it should look like this, or something similar -

Set1 - 12 reps
Set2 - 10 reps
Set3 - 10 reps
Set4 - 8 reps
Set5 - 8 reps

You shouldn't go to failure on these, just about the last set or 2 last sets?

Also, 1 minute rest between sets in this 5x5 plan, or?

After these questions being answered, I can start this program I think!

Responses in Bold

Also this other kid I talked to intelligently reversed dieting after his comp, he went from eating 80g carbs during prep to now eating 600g carbs and 4k cals A DAY. While remaining ~8% bf @ 170lbs. He advised me to start slowly ADDING carbs rather than taper them down?

Currently doing
1700-1750 cals
~150g carbs, keeping them b4/after workouts.
<30g fats (probly need to change this)
~225-250g protein.

again 5.9'5 & 165lbs
weight lifting 5x's a week and 30min elliptical pwo

It just sucks because I dont want to do anything drastic being so close to my next comp. I'll have room for play once the comp is over but until then, not sure wat needs to be done to get leaner

This post was edited by TheOak on Jun 16 2011 02:46pm

Yes, that's totally fine. You can focus on training for the military spec - that means pull ups, pushups, 8 count bodybuilders, wall squats, long distance jogging and so forth

Hey there.

Yes that set/rep scheme is correct.

You will start with lighter weight and end with heavier weight (pyramid)

Failure is optional on the last two sets.

Lastly, the best idea is to take 1-2 minutes rest between 5x5 sets and 1 minute rest between 12-10-8 sets

1. Carbing up for you sounds like a mental block...you fear that there will be fat gain. Fortunately the body can NOT create fat that quickly...and after shocking it with the carbs it tends to have high insulin responses.
2. Yes I mean fats, not protein lol. 50-60g without fail to maintain proper testosterone and anabolism. 20g is NO GOOD. It's better to lose some carbs than it is to lose some fats.
3. You can introduce the cals over 3 days in a row. Don't be scared to gain a little, this will come right off if you need it to (aka more cardio less carbs)
4. Your protein needs to be around 200-225 grams...250 might be a little high (not that this is bad) but those cals can be used on fats or carbs if necessary
5. Tapering UP rather than DOWN for carbs at this point isn't good if you are going into a competition. Remember the lower the carbs the leaner you will be as a good rule of thumb. You want to increase carbs now (gradually) and then cut them out the week of the contest before the ultimate carb load the night before, and the candy/sugar load pre-stage.
6. yes, INCREASE those fats! (try to avoid eating fat WITH the carbs...stick to fat separately with protein)

Lastly...don't forget...you placed 2nd in your FIRST bodybuilding competition ever. That is a shocking achievement. You have been doing exceptionally well so far, so don't sweat the small stuff. There are many victories and defeats ahead of you, as this is just the beginning of your very long road of bodybuilding.

Thanks again.

My man! Thanks buddy.