sjohnson__1 Member

This looks similar to where I'll be once I start in Jan. Although, my protein is a bit higher 175-190 P 75-85 F 370-390 C

Yeah that's a Charles Poliquin variant.

We both know there's nothing wrong with a lot of V.

Gonna hijack my own bulk thread to discuss different variations of GVT that people have ran... if you've ran it, please let me know about your experiences and what you think about the different split variations.. I was planning to run the following split: DAY 1-CHEST AND BACK A-1 Bench Press 10x10 (90 sec rest) A-2…

I'm thinking GVT is the way to go for the next 10 weeks while I'm slowly ramping up the calories. I'll re-evaluate the week after Christmas (planned deload week) but might switch to a 531/PPL split for the bulk. @morestrength the 531/ppl split will look something like this: DAY 1- Push Day: *Hypertrophy* (drop set on all…

yeah, I've ran PHAT before and loved it. I'd like to experiment a bit though...

@morestrength I've had good success with 531 before. I have a split I'll have to post, that I've been planning to run for at least the next 8 weeks, maybe 12. it includes a little 531 work with hypertrophy. BUT, i was just introduced to German Volume Training... anyone familiar with it? good results?

Bring him ice cream/milkshakes/pizza etc. Anything you think he'll eat as long as you can stay away, lol. Ideally he should eat in a small surplus everyday and track his consumption and weight patterns... is he lifting?

@Mycophilia Much appreciated! Never thought of it this way.

Low carb diets can trigger quick weight-loss but nothing sustainable. Also note that right off the bat, it's probably just water. Let me get this straight though: You're eating 1200 calories as your base + 1/2 of your exercise calories? How much is that on average? 1200 seems really low... EDIT: How long have you been…

If I were you I would try using TDEE. Simple solution, IMO.

From personal experience, i've done best with both. Using a 6 day split I train Push/Pull/Legs the 1st 3 days for strength, taking day 4 off and train Push/Pull/Legs the last 3 days for hypertrophy. If that's too much, you can rotate weeks to make it a 3 day split, or only train legs once (making it a 5 day split) and…

EAT EVERYTHING. And more protein is probably wise. Enjoy a few donuts, ice cream, pizza, etc. in moderation. Keep yourself accountable for the calories/macros but don't restrict your food sources. You'll be fine!

I'd agree here, as I only changed up a bit of my accessory work to minimize too much volume. However, I kept carbs pretty high (200+g's) on my cut, and ate plenty of protein (about 1.25-1.35g's per lb of LBM).

I had incredible success doing the following: Training day 1: Heavy Pull (Heavy = aiming for strength and power rep ranges; no more than 6 reps on working sets, sometimes as low as two) Training Day 2: Heavy Push Training Day 3: Legs (heavy week 1, hypertrophy week 2 -OR- if you want to add a 6th day, do Heavy then…

Cheat meals are a tough subject. Sometimes you have to say "screw it" and eat the entire pizza to satisfy that craving. But MOST of the time, you should stick to a more structured refeed day or two days when dieting to lose weight. Keep fats low (20-30g) and eat up to or 150-300 kcals above maintenance increasing…

right on.

Yeah, sounds to me like you're over thinking it. For one, if you're cutting at around 1/lb of fat loss per week, you're somewhere around 500 calories in a deficit each day. Therefore, one week isn't going to derail you, at all. You may plateau for the week or lose at a slower rate but in most cases, one/two weeks won't…

I agree both methods work, I just question the MFP method for it's accuracy. Using that method, you're relying on two things, ONE: That MFP accurately estimated the calories you need to eat on a daily basis for your goal. I've found that to be off. And, TWO: You're relying on a calories burned estimator, to help you guess…

Depends on your goals - and by that I mean peri-workout (resistance training) nutrition IS important for optimal results but that kind of meal timing is geared for those who take training and physique very serious. As for the average person, @IsaackGMOON hit it on the head. Eat when hungry, hit your calorie, protein, carb,…

Lol. I don't understand how people really think fat cells will magically turn into muscle cells. They're two different things. It's not that simple, but it's really not that difficult to understand. OP - if you're wondering if it's possible to gain LBM while in a caloric deficit the answer is yes - lean body mass can…

I am now salivating on my desk. it's only 10AM. Help! lol.

I say have your cake and eat it too.. It's your darn birthday!

Having a child is bad for gains given you're not a dead-beat dad/mom. But with everything, there's a workaround.

Solid work, Brian.

Doubtful, looks to me like he's going for hypertrophy when training back, and thus likely to have shorter rest periods between sets. I would guess 75-90 mins.

The yo-yo effect of these fad diets is not something you want to be a part of. What's the yo-yo effect? It's essentially what happens to your basal metabolic rate when you drop weight too fast & (in-theory) put it back on (relatively) quickly sometimes even more than you lose. What happens over-time is your metabolism…

This study suggests even lower fats (15-20%) as acceptable for both off-season and pre-contest prep diets for bodybuilders. http://www.ncbi.nlm.nih.gov/pubmed/15107010 (This doesn't cover whether or not they're talking about "natural" bodybuilders or not, however).

BW is a pretty loose multiplier. That is to say, you should probably use LBM rather than BW. .45 is high, on a cut, in my opinion, and there is little scientific data to suggest you should keep your fats high during a cut as protein and carbs are more important, and testosterone is an entire subject in and of itself - but…

T Nation is an awful source, just FYI. They follow an agenda to sell certain products. It's obvious. The article did catch my eye, but I was skeptical and thus this forum... I also asked Layne Norton via twitter. His response: "Whey>Casein" https://twitter.com/BioLayne/status/628606583052877824 For me, that's all I needed.…