Layne Norton's Journey to the Natural Pro Stage

[str8flexed]

Originally Posted by warbird00

2 mods in da house!!

Quick question Layne, why do you limit yourself to only 2 pieces of whole wheat bread a day??
Thanks

where did i say this?

[warbird00]

Originally Posted by str8flexed
The Following Is A List Of Acceptable Protein, Carbohydrate, & Fat Sources While Dieting:

Protein:

o Tuna or most any fish.
o Cottage cheese.
o Eggs (especially the whites).
o Chicken breast (boneless skinless).
o Turkey breast (boneless skinless).
o Lean beef.
o Low fat or no fat cheese.
o Low fat pork.
o Milk protein isolate.
o Whey protein.
o Soy protein.
o Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:

o Sweet potatoes.
o Oat meal, oat bran, oat bran cereal (i.e. cheerios).
o Bran cereal.
o Brown rice.
o Wheat bread (try to limit to 2 slices per day).
o Beans.
o Low fat popcorn (low fat butter spray makes this a delicacy).
o Fruits (limit to 2-3 servings per day).
o Malto dextrin (during workout).
o Dextrose (during workout)
o Vegetables.
o Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!

Fat:

o Omega 3 capsules (i.e. fish oil capsules).
o Flax seed oil.
o Primrose oil.
o Borage oil.
o Olive oil.
o Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
o Egg yolks.
o Fish (salmon especially).
o All other fat should come as a by-product of your carbohydrate and protein intake.

found it!

[N@tural1]

Originally Posted by warbird00

im pretty sure he does just heavy compounds
for example i am trying to follow his program so on my heavy days i do:
3x5 flat bb bench
3x5 Military Press
3x5 BB rows
3x5 BB Shrugs
and i think fologobis (one of Laynes clients) does rack pulls on top of that for lower back, i might add that later

Thx! yer they are the movements I had in mind

[warbird00]

Originally Posted by brit_bber

Thx! yer they are the movements I had in mind

i made a thread on my interpretation of Laynes workout, and waht i do

along with a compilation of all the workouts hes posted in this thread

http://forum.bodybuilding.com/showthread.php?t=2983921

[str8flexed]

Originally Posted by warbird00

found it!

was that a dieting article?

[warbird00]

Originally Posted by str8flexed

was that a dieting article?

it was from this thread, didint find the exact post but found a quote of it
you were just listing foods you ate

no big deal, i was just curious

[str8flexed]

i must have quoted an old article. not sure why i said that

[warbird00]

ok good, casue i eat a ****load of wheat bread cause its the best carb source at the dinning commons!

thanks

[Quelly]

Originally Posted by str8flexed

i must have quoted an old article. not sure why i said that

thats from your pre contest prep article i think, you limit intake of fruit and bread to 2 servings a day if I remember correctly

[str8flexed]

probably just because they are more carb dense and not as filling

[fologobis]

yea thats the precontest article and i would agree that wheat bread is not very filling at all.

[N@tural1]

Layne I quess your power/strength days are comparable to westside ME days and your hypertrophy days comparable to RE days. So I was thinking, do you or have you trained DE style? Or for bodybuilding do you not feel DE days as neccersary?

[warbird00]

Originally Posted by brit_bber

Layne I quess your power/strength days are comparable to westside ME days and your hypertrophy days comparable to RE days. So I was thinking, do you or have you trained DE style? Or for bodybuilding do you not feel DE days as neccersary?

whats ME, RE, and DE stand for??

and what are DE days?

[R.T.B.]

Originally Posted by warbird00

whats ME, RE, and DE stand for??

and what are DE days?

me is max effort
re is repetition effort
de is dynamic effort

[N@tural1]

Originally Posted by R.T.B.

me is max effort
re is repetition effort
de is dynamic effort

exactly

ME - lifting heavy weight close to 1 rep max
RE - slightly lighter weight but more volume
DE - light weight with high speed reps

^^ well thats my undersdtanding, just curious if you (Layne) feel for a BB'er that DE work is usefull?

[nads786]

hey layne, i had a question about triceps, do you think cable pushdowns/ pressdowns are good overall triceps builders? I get terrible elbow pain from any other type of extension/dips and i feel that close grip is a redundant lift, any thoughts?

[str8flexed]

i think cable pressdowns are great

[quest-x]

Layne,

Do you think it would be detrimental to begin dieting with a refeed every 3 days (basically twice a week) as opposed to waiting until I'm really lean or until my body really needs it?

My logic is that instead of waiting until a refeed is needed, why not take action use it as a means to keep Leptin levels and the metabolism ramped up?

I'm thinking, perhaps I could calculate it so that ultimately in a week, I'd still be at a deficit enough to lose 1 lb a week, so I still shouldn't have to worry about consuming too much.

Would appreciate your thoughts on this. MY BF% is probably in the mid-to-high teens.

[nads786]

Originally Posted by str8flexed

i think cable pressdowns are great

a further question, do you feel different forms of cable pressdowns are enough to build great triceps along with pressing obviously

[str8flexed]

Originally Posted by quest-x

Layne,

Do you think it would be detrimental to begin dieting with a refeed every 3 days (basically twice a week) as opposed to waiting until I'm really lean or until my body really needs it?

My logic is that instead of waiting until a refeed is needed, why not take action use it as a means to keep Leptin levels and the metabolism ramped up?

I'm thinking, perhaps I could calculate it so that ultimately in a week, I'd still be at a deficit enough to lose 1 lb a week, so I still shouldn't have to worry about consuming too much.

Would appreciate your thoughts on this. MY BF% is probably in the mid-to-high teens.

i actually think 2 mild refeeds per week are much better than one big one.

I think great tris can be built by using almost only cables, hell when i first started hammering tris I used a ton of cables, that's all my gym had for tris & tris are my best bodypart... take that for what it's worth

[warbird00]

on my refeed days i have about 360g carbs, 190g protein, and 55g fat
what would my "mild" refeed days look like?
thanks

[thejuggernaut]

layne no more workout logs?

[nads786]

Originally Posted by str8flexed

i actually think 2 mild refeeds per week are much better than one big one.

I think great tris can be built by using almost only cables, hell when i first started hammering tris I used a ton of cables, that's all my gym had for tris & tris are my best bodypart... take that for what it's worth

thanks for answering my question layne

[prune]

I love all your info on bb.com i competed last year in ireland but i think im the only natural i came on a bit small this year tried to build but put on some fat im an endo female and i now work my legs twice on day heavy 8 to 12 another day 20 to 25 reps range wondering if you have tips for leaning leags im taking some fat off at present before i do a mini bulk im 23 bf too high i know i have big thighs and top gose very skinny before i get the legs into play.

[siamesedream]

Layne,

In some other post you recommended that 5g of BCAA's be taken with every meal, but your post was talking, specifically, about workout days. Do you also recommend this on rest days?

[t-p-c]

Layne, I just finished reading your bulking article on bb.com and I think its great.

http://www.bodybuilding.com/fun/layne2.htm

I was wondering if you could please elaborate more on this sentence? "Even though milk says all the carbs are sugar, milk sugar digests slowly, slower than oatmeal actually, so they will stay with you throughout the night."

Thanks

[str8flexed]

Originally Posted by warbird00

on my refeed days i have about 360g carbs, 190g protein, and 55g fat
what would my "mild" refeed days look like?
thanks

i'd try 275-300g CHO

[str8flexed]

Originally Posted by thejuggernaut

layne no more workout logs?

its tough to post workouts so often bro. I do research all day in lab then I come home & eat then lift, by the time I get home it's 8pm and I usually get around 50-100 emails per day so I answer them until I go to bed and make a few posts on here answering questions

[str8flexed]

Originally Posted by prune

I love all your info on bb.com i competed last year in ireland but i think im the only natural i came on a bit small this year tried to build but put on some fat im an endo female and i now work my legs twice on day heavy 8 to 12 another day 20 to 25 reps range wondering if you have tips for leaning leags im taking some fat off at present before i do a mini bulk im 23 bf too high i know i have big thighs and top gose very skinny before i get the legs into play.

have you ever tried high intensity intervals?

[str8flexed]

Originally Posted by siamesedream

Layne,

In some other post you recommended that 5g of BCAA's be taken with every meal, but your post was talking, specifically, about workout days. Do you also recommend this on rest days?

sure yea