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Thread: Kelei Routines/Advice
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08-14-2014, 12:40 PM #751
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08-14-2014, 04:34 PM #752
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08-14-2014, 04:52 PM #753“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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08-14-2014, 05:45 PM #754
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08-14-2014, 09:59 PM #755
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08-14-2014, 10:40 PM #756
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08-14-2014, 11:27 PM #757
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08-14-2014, 11:33 PM #758
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08-14-2014, 11:42 PM #759
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08-15-2014, 05:11 AM #760
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 38
- Posts: 621
- Rep Power: 283
Once you get to an intermediate level, you benefit more from adding variety to your routine. The same is true once you hit advanced as well. Having flat bench + chest flyes (or cable crossovers) helps recruit more/different motor units in your chest and allows it to develop further. I would highly recommend sticking to the exercise selection Kelei pointed out, they're very balanced and efficient for hypertrophy.
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08-15-2014, 07:47 AM #761
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08-15-2014, 01:10 PM #762
- Join Date: Mar 2014
- Location: San Diego, California, United States
- Posts: 425
- Rep Power: 162
The wait is over. No more guessing games. I finally know my true body fat. Since starting Kelei's routine in June of this year, I've been wanting to know exactly what my BF% was so that I could have a baseline to work from. I started off by taking some random measurements and entering them on some online BF% calculator which indicated 20%. I thought no way--I am not that bad!. I sent Kelei some pics and he estimated 15%. Again this was at the beginning of June before I started his routine. About three weeks ago I had a fitness instructor measure my BF% using a 7 point caliper measurement--10%. Again I thought no way--I am not that lean! Well today I had a DXA scan performed and I am officially 11.0%. As I suspected my "problem area" is in my trunk which is currently 11.2%. Starting this past June, I was recomping at 2500 calories; this past Monday I decided I am primarily concerned with getting rid of my love handles and little pouch in my front tummy area and am now cutting at 2100 calories. I will have another DXA scan done in 6 months with the goal of being at 9.5-10.0. Once there I am going to start my long-term goal of recomping to ~185 lbs @ ~10%. Exciting times!
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08-15-2014, 03:13 PM #763
do you guys subtract fiber from your carbs. cause beans have so much damn fiber that it throws your carbs off as fiber aint doing **** for calories.
so if i dont use protein as cal i should up my fats ?, cause he has em at like 35% and carbs at 65
can anyone explain the pros and cons of carb to fat ratio? is it ok to raise fat to 35, how is diff than a carb sourceLast edited by cinemod; 08-15-2014 at 03:23 PM.
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08-15-2014, 03:55 PM #764
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08-15-2014, 09:04 PM #765
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08-15-2014, 09:30 PM #766
Wow, you must have huge turds
Seriously though, I think it's a good question because I eat a ton of veggies and get 40-50g fiber per day. If I'm trying to keep my carbs between 150-200 it can make quite a difference whether I subtract it or not.
FWIW I've read that INsoluble fiber can be deducted but not soluble. I've also read that the calorie content of fiber (from short chain fatty acids due to degradation of fiber by intestinal bacteria) ranges from 1.5 to 2.5 cal/g IIRC.
I guess it's like Kelei's calories from protein - either count it or don't but be consistent because you'll probably need to fine tune as you go along anyway.Kelei program log - http://forum.bodybuilding.com/showthread.php?t=163329061
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08-15-2014, 09:40 PM #767
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08-16-2014, 02:07 PM #768
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08-16-2014, 03:13 PM #769“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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08-16-2014, 03:15 PM #770
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08-16-2014, 03:23 PM #771
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08-16-2014, 03:24 PM #772
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08-16-2014, 03:25 PM #773
Have been doing the allpro beginner routine for 2-3 years now. Had a break of 3 months cause of surgery last year. My question is if i can change to the intermediate version of this program, or if i should try to get stronger first.
Currently
squatting 85 kg/187 lbs
bench 70 kg/ 154 lbs
90 sldl kg /200lbs
ohp 40 kg /88 lbs
these i do for 8-12 reps.Last edited by Morti; 08-17-2014 at 02:17 AM.
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08-16-2014, 03:27 PM #774“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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08-16-2014, 03:32 PM #775
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3146
The yield may be that but unless you're explaining that to other people with questions, it's extremely confusing.
The yield for carbohydrates is probably less but you don't see people saying how much the yield is.
1 g protein = 4 calories
1 g carbs = 4 calories
1 g fat = 9 calories
People on "zero" carb diets don't count their fat calories as less even though in a keto diet the body clearly uses them different than on a normal diet.
Calories in Protein, Fat and Carbohydrates
Diet and Weight Loss Tutorial
Macronutrient Calories Kilojoules
Protein 4 16.7
Fat 9 37.7
Carbohydrate 4 16.7
Yes, each gram of fat you consume provides more than twice as many calories as a gram of protein or carbohydrate!
As an example of how these numbers are used, imagine a food containing 10 grams of protein, 10 grams of fat, and 10 grams of carbohydrates. That would total 170 calories:
(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x 4) = 170
In this imaginary food 40 calories come from protein, 90 calories come from fat, and 40 calories come from carbohydrates.
Technical Notes
The Numbers Don't Always Add Up
If you check a food label you may find that the total number of calories listed doesn't match the number you arrive at using the 4-9-4 method described above. The reason for the discrepancy may be that the figure for carbohydrates includes insoluble fiber, and the food manufacturer has accounted for this in their figure for calories.
Insoluble fiber passes through your body without being converted to a form that provides energy, or calories. Knowing this, the manufacturer may subtract the caloric value of the insoluble fiber (4 calories per gram) from the total calories figure. When they do this, the 4-9-4 method will give you a higher figure for total calories than the one you find on the food label.
You might think that you could subtract the figure for fiber from the figure for carbohydrates to correct the discrepancy. But the figure for fiber will likely include both soluble and insoluble fiber, and you'd only want to subtract the insoluble fiber. Unfortunately you have no way of knowing how much of the fiber is soluble, and how much is insoluble.
Calories in Alcohol
You will also find that the numbers do not add up when you are looking at the caloric value of liquor. This is because the total calories for liquor include the calories in the alcohol, and this is not addressed by the 4-9-4 equation.
A gram of alcohol provides 7 calories.
Our next topic discusses the proportions of the three macronutrients necessary for a healthy diet.The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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08-16-2014, 05:51 PM #776
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08-16-2014, 07:08 PM #777
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08-16-2014, 07:55 PM #778
I think standalj and I are giving you the same advice. Did you check out the thread he mentioned? It states, "use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks. IF your weight is stable/ measurements are stable, you have likely found maintenance." "You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass)." Lastly, " Then monitor your results and adjust as required."
No matter how accurate you think you're measuring cal in/out, you need to monitor it and make changes as you go. This is what everyone does.Kelei program log - http://forum.bodybuilding.com/showthread.php?t=163329061
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08-16-2014, 08:42 PM #779
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08-16-2014, 08:47 PM #780
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