musclebuilder Member

Just some food for thought Wfs..You may want to consider doing that cardio about 2 days a week on non weight training days. The reason is because cardio in general but more so higher intensity type cardio is a stressful situation for your body. To much of it will leave you burned out in a hurry. That will cause your WO's…

That is when you know you got the job done

Hey, Wfs. Are you currently doing about10-15m high intensity cardio per day?

Thanks to jdubs for directing me to week 2 and for the support..Here is my recent update. I struggled on deadlifts yesterday morning. I was unable to improve a rep and the weight felt heavier then it did the week before, It was frustrating. I was bothered by it all day and by the time my pm WO rolled around I was raring to…

So I guess this is week 2. I struggled on deadlifts yesterday morning. I was unable to improve a rep and the weight felt heavier then it did the week before, It was frustrating. I was bothered by it all day and by the time my pm WO rolled around I was raring to go. And I had an excellent heavy upper WO. I beat several…

Congrats on the new personal bests cd!

Max OT is a very good program. Are you currently using this program YIL?

Wfs I have a friend who got in to weight training at 48 years old. When he began he was obese and in very poor health. Now at 50 he is around 220lbs and has a truely amazing physique and is in remarkable health. So you are still very much capable of getting yourself in to as good a shape as you want. Here is a sample of…

Thanks YIL! You are obviously making very good progress yourself. and you are 21 years old and your body is as primed for strength and growth as it is ever gonna be.

btw..yesterday I was able to reach 375lbx5 squats to parallel which beats my previous best from my last microcycle of training and is a PR at my current body weight. Last time I squatted 375lbx5 I was 40lbs heavier. Maybe in the not so distant future I can post up a vid of me squatting 405lbs for the first time ever. Also…

Wfs, how many reps/sets will vary. If for my heavy training the week before I did 225lbx5 squats for example then the next week I increase the weight. If I did 4 reps then the next week my goal will be 5 reps. If I did 225lbx3 the week before the next week I may try and do 2 sets of 225lbx3. Both approaches are a means to…

Hey Whyflysouth. Ever tried a power/hypertrophy split? Where you train each muscle group twice a week but one half of the week is lower rep heavier weight training and the second half is more of the traditional BB type of WO. Higher rep ranges ect..This way you can get the best of both styles of training since you seem…

Of course you want to lift weights. Your goal is to lose bf not bf and fat free mass. Weight training will help maintain lean body mass, increase total energy output, and affects substrate utilization. Your program looks sound and you are doing what needs to be done for not only shedding the excess weight but then…

X2

Sorry to hear you are beat up right now. But don't worry about gains at the moment. It is a marathon not a sprint and it is not worth risking further injury. Ice those injuries, that will help.

Nice work YIL..And thanks for taking the time to put this together.. I am about to go train heavy upper in about an hour. I laid out my goals for this current cycle of training. Now the only thing left to do is make it happen and that is exactly what I am going to do.

Required - Username: Musclebuilder Age: 31 Height [in]: 71 Weight Lifting Workouts per Week: double split routine 3 days a week on mon/wed/fri..Cardio on tues/thur Starting Weight [lbs]: 180lbs Goal Weight in Five Weeks [lbs]: roughly 180lbs. I have strength goals I am focused on at this current weight roughly. After I…

quaker instant oats is roughly 145g per 1/2c

Why not do an hour of each in that 2 hour window you have and that way you do both and you are done for the day? I noticed you said you don't want to cut down on cardio. So if you cannot do that then maybe do an hour strength training and an hour cardio in that 2 hour window and then another hour of cardio in the evining.…

While I agree that supplement companies pour insane amounts of marketing hype in to things like protein powders. They do have benefits. I don't agree that all of them will put you out of money. The protein powder I use gives me a serving of protein at not even 50 cents per. Compare that to a whole food source and it tends…

xtend is not calorie free. Scivation used to list the calories on the container which is the same as protein. But the FDA no longer allow the calories to be listed for free form AA. Btw xtend is great stuff. [Code of Federal Regulations] [Title 21, Volume 2] [Revised as of April 1, 2009] [CITE: 21CFR101] TITLE 21--FOOD AND…

You are correct. Adipocytes contain an enzyme called hormone sensitive lipase (HSL)..HSL stimulates fat breakdown and is stimulated by catecholamines.

Do any of you guys log your daily WO's? Personally I don't take measurements I focus on strength related goals and use that to track my progress.

I am currently in a muscle gaining phase so you can count me in.

Omega 3 fish oil are a supplement I use and have been shown to reduce the risk of heart disease..Omega 3 increases High density lipoprotein which act as cholesterol scavengers. HDL retards the development of atherosclerosis by acting as a reverse cholesterol transfer system. And research shows that somebody who had a close…

I have seen some evidence that even modest dehydration can impact alertness, ability to concentrate and possibly inceases ratings for tiredness and headache. But if you are exercising then even modest dehydration can impair cardiovascular and temperature regulation as well as performence capacity. How much water you drink…

You should treat your nutrition pre and post the same as you would if you were exercising any other time of the day.

I have also seen some evidence that suggests moderate alcohol consumption improves insulin sensitivity. That could result in improved glucose uptake and discourage fat storage..So it is possible that moderate alcohol consumption has a favorable effect on nutrient partitioning.

Sure it should help you maintain muscle mass while leaning out. It has been shown to enhance the availability of cp and potentially regulate the rate of muscle glycolysis as well as enhance muscle hypertrophy by allowing you to train harder.

Ask yourself what are your specific goals and then you can begin to determine what exercises/training program is best suited to reach those goals.