Quote (ThomasPaine @ Jun 2 2013 06:37pm)
Thanks for the insight John. Feels great to have somebody who's not preaching bullshit here.
Thanks for your kind words.
Quote (masterbagdragger @ Jun 5 2013 01:57pm)
I have another question for you
My barbell bench is fairly weak compared to my other compound lifts - i can almost incline more than i can flat
at the end of my bulk i had got my bench up to 200 for 2 reps max.
and that was nearly a years worth of work, whereas my dl/squat went up exponentially.
I also find that bbell bench is just an uncomfortable exercise for me to do - moved to doing dumbbells mainly and while i struggle to hit 160 on bbell flat now - i can manage to rep out 80 dbells for reps
what is your advice?
If you want to be good at BB bench, then BB bench more, if you want to be good at DBs, do that more. Find a balance between them both.
The exercises you hate doing are the ones you need to do the most, because you suck at them.
Work on your form on bench and see if it becomes more comfortable.
Quote (easty20 @ Jun 6 2013 06:59am)
What is more accurate in terms of macros for me..
At 5'10
76-77 kgs
18 years old
Male, bulking
Workout 3 times a week doing ICF routine. Nothing else other than that.
What dietary info seems more accurate for my situation? Or is none of it accurate and I need another one?
Calories: 2880
Protein: 180 g
Fat: 96 g
Carbs: 324 g
Or
Calories: 3125
250g protein
340g carbs
85 g fat
Or should cals be 3420, and macros undefined ATM.
Help me plox x
What is ICF?
I'll be honest with you, it wont make that big of a deal in the long run.
Try option 2, as I'd rather have to much protein than not enough. You dont absorb a full 250 grams of protein, it depends on many factors so you need to over do it a little.
I'd suggest you monitor yourself in the mirror and if you find yourself getting to fat, cut back on calories.
Excellent job!
Quote (carteblanche @ Jun 7 2013 12:48am)
on the health/fitness topic, what are the most significant things you and raynor disagree on? be it macros, workout routines, meds, organic foods, or whatever.
Not sure. Raynor is a great guy and knows his shit, I have a lot of respect for him and glad to think of him as a buddy.
Truth be told I dont even know his methods and I doubt he knows mine as I dont post them much except now.
Quote (easty20 @ Jun 7 2013 09:20pm)
According to the katch mcardle method (BB.com nutritional sticky said it was the most accurate) - my maintenance Is about 3.2k and so workout days would be 3.7k ?
And so I need at least 170 G protein on non workout days (according to the .8-1 g per lb of bodyweight rule), what am I looking at for carbs and fat?
And how should I have my macros for those extra 500 cals ?
Carbs and fat. When you are taking that many calories in, protein will get converted to glucose anyway, so enjoy your food and carbs/fats are cheaper anyway.
what you are looking at for carbs and fat is up to you, I normally do around 2 grabs of carbs per pound of BW and .4-.6ish for fat, but that's me and my goals are different.
the above macos you outlined look fine, just add in some extra ones on a training day, if you train heavy and hard you wont get fat