I still remember seeing your pic on these forums berto and I thought you were IFBB lol. Who knew there were naturals out there lol. Always a hero
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12-30-2012, 11:23 PM #721
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12-31-2012, 09:43 AM #722
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
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If anything I try to get the guy to stop spending so much
Thanx JP! Got some new socks....things you would not appreciate as a kid :P
1)Many variables here, but if you are above your set point you can surely push it a bit
2)I would have a hard time using that on anyone who is carrying more LBM than their body would like, also almost everyone who I have worked with who has some form of ED formed it from using extreme measures at some point. I am all for being assertive, but to a point
Feliz Navidad!
Staying indoors tonight...too old for the outdoor stuff, and beer is cheaper here
Gracias! Update on the way100% Natural Bodybuilding!
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Where there are no men be a man.
Even a genius asks questions.
Knowledge is the child of confusion.
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12-31-2012, 09:44 AM #723
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12-31-2012, 01:56 PM #724
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01-01-2013, 07:48 PM #725
For the mini cut caloric intake I will just take your video's advice of 10 cal per lb of bodyweight. Ill prob be 135lb when I need a mini cut so I will be eating 1350 cal per day for the mini cut. That should have me losing 2+lb of fat per week.
I agree, after looking at the RFL logs it is way too low of a caloric intake. And I love carbs way too much (I follow iifym...so cookies n' cream pop tarts while cutting) to actually follow that diet.
I am guessing protein should be kept a bit higher (at like 1.5g/lb) during a mini cut?
How do you incorporate refeeds on a mini cut (and free meals) when going from 15-10%? And how much should training volume be decreased while doing the mini cut (keeping weight on the bar the same)? Should cardio be kept at a minimum since there's already a more assertive deficit?
I appreciate the help, happy new year!Last edited by JRemix; 01-01-2013 at 08:17 PM.
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01-02-2013, 12:09 PM #726
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01-02-2013, 01:00 PM #727
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
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Day two and I am maximizing myself to say the least! This will be the biggest year ever!
1.25-1.5 for the pro, and high days after the first week at 14-16kcal/lb
No changes in training since the time period under a deficit will be short lived anyhow
Its a time proven split
http://www.bodybuilding.com/fun/transm89.htm
That was six years ago100% Natural Bodybuilding!
http://www.3dmusclejourney.com/
Where there are no men be a man.
Even a genius asks questions.
Knowledge is the child of confusion.
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01-02-2013, 01:02 PM #728
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01-02-2013, 01:07 PM #729
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01-02-2013, 01:22 PM #730
By high days you mean the refeed day. How many high days (where I eat at 14-16 cal/lb) should there be per week (when mini-cutting from 15% to 10%)?
I just saw another one of your mini cut related videos (lean gaining video 4). You said beginners should not be dieting. I agree with the goal of adding as much muscle as possible. I am a beginner (first year lifter) bulking from 12-13% body fat and focusing on gaining 3lbs per month (training with continual progressive overload/macros/not too high calorie amount but enough for growth - all that is in check). Realistically, how long can I gain for without getting too fat (16%ish)? And how long can the recomp part of the beginner year (where you can add muscle and lose some fat) last for?
I was thinking 5 months til I hit 15-16% but I am not saying this based on experience since I've only bulked for 2 months max (I had a long layoff til recently). Like if I got to 16% in 5 months would you say a 4 week mini cut is appropriate even though I'm a beginner?Last edited by JRemix; 01-03-2013 at 09:58 PM.
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01-02-2013, 01:25 PM #731
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 204
Hey Alberto,
I'm doing Jim Wendler's 5/3/1 for now, just started 3 weeks ago and have a deload scheduled this upcoming week. Do you think it's necessary to deload every 4th week on this program? The cerebral side of me says "just follow the program, just follow the program..." but the "meatier" side of me wants to lift heavy and take a set or two to failure. Have you tried this program at all? Is there maybe a hybrid you would reccommend (maybe deload every 8 weeks)? Thanks man keep those vids coming!Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-02-2013, 07:41 PM #732
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01-02-2013, 11:20 PM #733
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01-03-2013, 01:41 AM #734
Berto, you mentioned in your race to a 600 dead vid that you like trying new beers, have you seen untappd.com? It's a website and an app where you "check in" to beers you are drinking, keeps a track of what you have tried and what your rating for each one was, shows you what your friends are drinking and where, and suggests other beers to try based on beers that you like, it's pretty cool. Good way to keep a track of good beers you find.
/totallyunrelatedtoliftingpostFKK - Elastic waisted jeans are fashionable too.
If you feel bench presses most in your spotter's biceps, you're doing it wrong
"Don't take diet advice from hippies" - Martin Berkhan
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01-06-2013, 04:36 AM #735
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01-06-2013, 01:48 PM #736
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01-06-2013, 01:56 PM #737
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
- Rep Power: 15067
I will protect this house!
Yes a "refeed" day
Two depends on many variables, but the first year of training is the one time you can lower your bodyfat by simply adding muscle, but 16 is a good amount for most. Might be worth hanging in there a little longer if its your first major growth phase
I would deload every 4th...deloads work best when you take them prior to digging yourself a hole
About 1/2 that volume
I am more of a beer advocate fan, but will take a look
Prioritizing my back, and deadlift. For upper body its been pretty straight forward, but unlike lower body progression I don't get much when I walk that fine line with overreaching.
Oh and pumper work works well for my delts, but not so much my arms100% Natural Bodybuilding!
http://www.3dmusclejourney.com/
Where there are no men be a man.
Even a genius asks questions.
Knowledge is the child of confusion.
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01-06-2013, 02:21 PM #738
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01-06-2013, 04:47 PM #739
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01-06-2013, 10:38 PM #740
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01-06-2013, 11:13 PM #741
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01-15-2013, 07:49 PM #742
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
- Rep Power: 15067
Sure will just need to get a bit more organized to present it correctly. Because right now its more like go lift, and film a set if you think it needs to be documented.
I think that is exactly what you need
I sent your wife a gift
Thank you, I have really enjoyed just how wide of an audience youtube lets me reach, which at one point I guess was an issue for natural bodybuilding. Now its just as simple uploading a video. No quarterly publications100% Natural Bodybuilding!
http://www.3dmusclejourney.com/
Where there are no men be a man.
Even a genius asks questions.
Knowledge is the child of confusion.
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01-15-2013, 07:53 PM #743
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01-16-2013, 05:11 AM #744
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Berto...if you want help with your video's call or text me. I can help you get rid of those black bars on the side. You are recording it in 4:3 and then rendering it another way. I had this problem but recently but resolved it so they fill the screen.
Set your camera to record in 16:9, then in Windows Movie Maker set the project to 16:9 as well. Holler if you need a hand, great videos and information.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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01-16-2013, 05:34 AM #745
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
Awesome video Berto!
I wish my gym had some of the equipment. Peanut butter and jealous.★★★ RSP Nutrition Lead Representative ★★★
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01-16-2013, 09:16 AM #746
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01-16-2013, 08:10 PM #747
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
- Rep Power: 15067
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01-16-2013, 08:48 PM #748
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17610
Just want to reiterate I love these videos! Each time I learn something a bit different. In reference to your comments on Chins; You said they aren't the best because of weight fluctuation and shoulder issues.
Could you elaborate on those potential shoulder issues? Do you feel one arm pulldowns are the most effective way to target the lats in the vertical plane?My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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01-17-2013, 06:31 AM #749
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01-17-2013, 12:48 PM #750
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