New Routine starts tomorrow!
How so? Just use less full fat products (fat free cheese, cream cheese, egg whites etc) if i had more fat sure i could make things mor "Flavorful" but i have to do with what works for MY body.... If higher fat worked i would utilize it.
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02-09-2013, 11:15 AM #1951
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02-09-2013, 12:38 PM #1952
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02-09-2013, 01:11 PM #1953
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
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I don't know, I'm just saying. I love peanut butter and chocolate so much that it would be difficult for me to stay within 45-50g of fat during the offseason while aiming for 250 protein . Obviously it's possible, but I would be one unhappy camper lol.
I believe hormone levels based on fat intake would be highly individual. There are studies linking higher fat diets to produce more testosterone, then again there are also studies that show high glycemic carbs post workout to be more beneficial than low GI carbs for recovery*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
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02-09-2013, 01:18 PM #1954
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02-09-2013, 01:25 PM #1955
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02-09-2013, 01:49 PM #1956
this, though i'm pretty sure those studies suggested that above 40 or so there was no greater increase in hormones. and again, those are all correlative studies, and generally as long as you have adequate calories your Test levels should be normal
edit: and Bob works with a coach who worked those macros out over several years of trial and error"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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02-09-2013, 04:42 PM #1957
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
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Read pats last statement
Been with Jason for 3 years we know what works for me
We know what I feel best on
We know what makes the mirror look the best
We know what gives me my best gym performance
Knowing how to cook makes things 100x easier and when I have my cheat meals I can have whatever and believe me
I take care of if I am
Craving anything
Gym performance , how I feel everyday, mood, and physique mean more to me than eating an extra TbsP of peanut butter
Also my mom is a medical technologist I get bloodwork very often and it's 100% fine
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02-09-2013, 05:08 PM #1958
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Things in my life in order of importance :
Peanut butter/chocolate > Er'thang else.
Notsrs*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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02-09-2013, 06:00 PM #1959She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-10-2013, 04:53 AM #1960
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
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The Strength Guys
Hybrid Power MesoCycle #2
Week 1 Day 1
(Negative, Pause, Concentric) ---> Tempo Indiciator
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over various sets/grips as a warm-up
Barbell Squat (2:0:1 Tempo)
155 x 15 (6 Sets)
**45 Seconds Rest between Each Set**
A1: Reverse Grip Pressdowns: (2:0:1 Tempo)
100 x 15 (4 Sets)
A2: Cable Curls (2:0:1 Tempo)
70 x 15 (4 Sets)
B1: Rack Pull: (5:1:1 Tempo)
225 x 10 (4 Sets)
B2: Reverse Grip Lat Pulldown: (2:0:1 Tempo)
100 x 15 (4 Sets)
B3: Wide Grip Seated Row: (5:1:5 Tempo)
70 x 75 Seconds Timed (~ 7 Reps) ((4 Sets))
C1: Rope Pressdown: (2:0:1 Tempo)
80 x 15 (4 Sets)
C2: Hammer Rope Curl: (2:0:1 Tempo)
60 x 15 (4 Sets)
Post-Workout:
Cellucor Cinnamon Swirl French Toast stuffed with Bananas and Whip Cream + Syrup:
Eggs + Potatoes:
Protein Pudding bowl with diced apples + Chocolate Sugar:
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02-10-2013, 04:56 AM #1961
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02-10-2013, 07:58 AM #1962
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02-10-2013, 02:27 PM #1963
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02-10-2013, 04:37 PM #1964
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02-10-2013, 05:10 PM #1965
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02-10-2013, 05:48 PM #1966
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02-11-2013, 10:17 PM #1967
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02-11-2013, 10:57 PM #1968
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02-12-2013, 02:43 AM #1969
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
Hybrid Power MesoCycle #2
Week 1 Day 2
(Negative, Pause, Concentric) ---> Tempo Indiciator
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over various sets/grips as a warm-up
A1: Plyo Push-Up (Explosive)
10 Reps (6 Sets)
A2: Dumbell Bench (5:1:5 Rep Tempo)
60's x 5 (6 Sets)
30 Second Dumbbell Eccentric Press (Hold the eccentric for 30 seconds)
50's x 30 Seconds (2 Sets)
B1: Close Grip Pulldown: (5:1:5 Tempo):
80 x 6 (4 Sets)
B2: Hammer Strength Low Row: (1:2:1)
50 Each Hand x 10 (4 Sets)
Overhead Press / Push Press / Push Jerk:
135 x 5 (4 Sets)
http://www.youtube.com/watch?v=3rMrbj3gTpM
Leaning Cable Side Laterals (2:0:1) ** 15 Second Rest Between Sets **
20 x 3 (10 Sets)
Post-Workout:
Chicken Fajita Ciabatta Pizza (Shell from Trader Joes):
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02-12-2013, 03:51 AM #1970
This is exactly it. I do not process fat very well. I've been coasting at around 50-55g fats for 6 months, and have only manipulated carbs. Spending my time in the restaurant industry has afforded me the knowledge to make anything I want, and stay within my macros. Eating plain chicken and sweet potatoes gets boring. I actually leaned out more with more variety.
And amen to that. The couple extra grams of fats or carbs don't intrigue me at all. Feeling great, looking great, and having great overall health and athleticism are far more important. Hit the macros, enjoy what I do get, and keep it moving.
My man Bob. Always talkin truth."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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02-12-2013, 05:26 AM #1971
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02-12-2013, 05:47 AM #1972
i love push press and push jerks! i used to do them at least once a week when i was still Oly lifting, really fun lifts
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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02-12-2013, 05:52 AM #1973
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02-12-2013, 07:36 AM #1974
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
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- Posts: 109,849
- Rep Power: 0
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02-12-2013, 07:50 AM #1975
Lately when I've been doing these with a timed rest between sets I get to thinking; "The first side I work is getting more rest than the other." So I start each set with the side I finished the previous set. Somehow in my mind that evens it all out.
What got you to do The Strength Guys routine?She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-12-2013, 09:11 AM #1976
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
Never really tried a purposefully slow concentric tempo like that, how'd that feel on the DB press and Pulldowns?
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02-12-2013, 12:04 PM #1977
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02-12-2013, 12:47 PM #1978
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02-12-2013, 01:17 PM #1979
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
I have been using the TSG (The Strength Guys ) the last 2+ months, my routine is changing every 4 weeks.
Squat Routine (5x a week)
Deadlift Mesocycle (3x a week)
Then these 2 meso cycles, They are always varying as Jason/Matt design them.
For back, it really helps you focus on your lats the entire time on the way DOWN when you are pulling with your elbows and pulling your lats back and retracting your scapula.
TJ's baby! Ciabatta bread shells
8g Fat
192g Carbs
20g Protein
around there.
^^ I rep 110's/120's for around 6-8 so i will build up.
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02-12-2013, 02:00 PM #1980
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