Intermediate/Advanced Routine

[Kelei]

so should I add weight once I can do 12 f I'm only doing 50?

I think so, but reaaaal slow. I've been hovering around 70kg for months now.

Add weight once you can complete 20 reps, abs respond best to higher reps as they're postural muscles first and foremost. 50 total reps is plenty, train your abs 3 days per week or every second day, something like that.

[Mr-Nathan]

Add weight once you can complete 20 reps, abs respond best to higher reps as they're postural muscles first and foremost. 50 total reps is plenty, train your abs 3 days per week or every second day, something like that.

Ok thanks.

You mind taking a look at my diet quickly? I haven't been eating as much as i thought.



I want to bump up my cals

theres also some more fruit and veg in there which i've been adding, but figured it wouldn't make that much difference to these values. it's a smoothie with celery, kale, spinach, berries, orange.

[lajoo]

^you need more carbs man,and i think you're overdoing it on the protein

[Mr-Nathan]

^you need more carbs man,and i think you're overdoing it on the protein

just changed it slightly, more carbs added. i know my protein is way over what i need, but it can't do any harm can it?

[lajoo]

just changed it slightly, more carbs added. i know my protein is way over what i need, but it can't do any harm can it?

no it doesn't do any harm but it makes you miscalculate the number of calories you're taking,as Kelei said earlier on,for each gram of protein you're looking at 0.32 calories, so its better not to count it at all, so in your case you're only looking at 2154 calories or 2074 if you don't count the protein(close enough).Are you gaining weight with this number of calories?

[Mr-Nathan]

no it doesn't do any harm but it makes you miscalculate the number of calories you're taking,as Kelei said earlier on,for each gram of protein you're looking at 0.32 calories, so its better not to count it at all, so in your case you're only looking at 2154 calories or 2074 if you don't count the protein(close enough).Are you gaining weight with this number of calories?

hmm true you make a good point. no not gaining weight like i'd hope to and this is probably why.
what do you guys eat for carbs? I'm already eating pasta twice a day lol.

[Kelei]

Ok thanks.

You mind taking a look at my diet quickly? I haven't been eating as much as i thought.



I want to bump up my cals

theres also some more fruit and veg in there which i've been adding, but figured it wouldn't make that much difference to these values. it's a smoothie with celery, kale, spinach, berries, orange.

You need more calories if you're trying to gain weight. Your fat intake is also a little low. Can you drink milk? If so I suggest adding 3 cups of whole milk to your diet per day, this will increase your calories and provide some more sat/mono fat.

Your carbs are fine, you don't need to go out of your way and add any more. Stop counting your protein calories, you only need to count your calories from carbohydrate and fat.

[Mr-Nathan]

You need more calories if you're trying to gain weight. Your fat intake is also a little low. Can you drink milk? If so I suggest adding 3 cups of whole milk to your diet per day, this will increase your calories and provide some more sat/mono fat.

Your carbs are fine, you don't need to go out of your way and add any more. Stop counting your protein calories, you only need to count your calories from carbohydrate and fat.

lactose intolerant

how do you suggest i add cals?

[AD1984]

hmm true you make a good point. no not gaining weight like i'd hope to and this is probably why.
what do you guys eat for carbs? I'm already eating pasta twice a day lol.

I think you'd be better off with aiming for 120-150g of protein, 100g fat and the rest carbs. For carbs, lately I've been eating a lot of bread, bagels, potatoes and oats.

Have you tried baked oats? Take 100-150g of rolled oats, add enough water and cook on the stove or in microwave for 2 minutes. Add in a couple of tbsps of PB, raisins, walnuts, cinnamon. Take 2-3 apples and cut them into pieces and put them in a baking tray. Pour the mixture over, bake at 350 for 20ish minutes. Drizzle honey on top after it's done. You can use milk or add some bananas, it's very versatile and it tastes great.

[Kelei]

lactose intolerant

how do you suggest i add cals?

Is cheese fine?

[lajoo]

hmm true you make a good point. no not gaining weight like i'd hope to and this is probably why.
what do you guys eat for carbs? I'm already eating pasta twice a day lol.

potatoes,pita bread and white rice for me

[Mr-Nathan]

Is cheese fine?

well it used to be. used to be able to eat cheddar but i cut all dairy from my diet and now im guessing it's worse. might try to build up my tolerance levels.

soft cheese is a no no.

[Kelei]

well it used to be. used to be able to eat cheddar but i cut all dairy from my diet and now im guessing it's worse. might try to build up my tolerance levels.

soft cheese is a no no.

You could melt some butter over your meat and then soak up any that's left over with some bread. 50 grams of butter will add around 40 grams of fat (mostly sat/mono) and around 372 calories.

[Mr-Nathan]

You could melt some butter over your meat and then soak up any that's left over with some bread. 50 grams of butter will add around 40 grams of fat (mostly sat/mono) and around 372 calories.

will give it a go. thanks.

im after quick and easy ways to add cals lol (like this). hate spending a long time preparing my meals.

[djsneak]

no it doesn't do any harm but it makes you miscalculate the number of calories you're taking,as Kelei said earlier on,for each gram of protein you're looking at 0.32 calories, so its better not to count it at all, so in your case you're only looking at 2154 calories or 2074 if you don't count the protein(close enough).Are you gaining weight with this number of calories?

can you aware me on the reason not to count calories from protein?

I am assuming its due to the amount of calories burned when digesting or something?

[ThatOneLurker]

can you aware me on the reason not to count calories from protein?

I am assuming its due to the amount of calories burned when digesting or something?

you get a net yield of

4 calories per gram from carbs

9 calories per gram from fat

and only 0.32 calories per gram from protein



edit: getting carbs for me is easy, I have rice with every single meal

if I'm feeling burned out from the routine I just increase my rice intake and everything goes back to normal lol

[Mr-Nathan]

You could melt some butter over your meat and then soak up any that's left over with some bread. 50 grams of butter will add around 40 grams of fat (mostly sat/mono) and around 372 calories.

what do you think about soya milk?

http://www.sainsburys.co.uk/grocerie...=1352485915483

[palumboism]

what do you think about soya milk?

http://www.sainsburys.co.uk/grocerie...=1352485915483

Brahhh, vegetable protein aint worth the animal that it came from.

[Mr-Nathan]

Brahhh, vegetable protein aint worth the animal that it came from.

not for protein man. i get enough.

[FatSoonGone]

first pic was around 8 weeks ago. the second pic today. i was eatingn 2400 calories now I'm eating 2800 my weight has fluctuated 1 pound up n down. I've gotten stronger but and my body parts feel harder but i also feel that I've gained fat or am i just bloated? should i increase cals or should i keep the same?

my current calorie breakdown is
protein 253
carbs 226
fat 99

around 2 months ago


today

[lajoo]

can you aware me on the reason not to count calories from protein?

I am assuming its due to the amount of calories burned when digesting or something?

yeah during digestion and the conversion process to carbs:

So yeah I was doing some number crunching in my head last night in regards to gluconeogenesis and my estimate of net 300 calories from 100 calories of protein (250 grams) I gave earlier is off the mark. The real calculation is:

- 1000 calories (250 grams) of protein ingested
- 570 calories worth of glucose produced during gluconeogenesis

So out of 1000 calories we now only have 570 useable calories, but it gets worse:

- 300 calories burned during digestion (the TEF of protein is around 30%)
- 190 calories burned during the conversion process itself (the cost of gluconeogenesis is 33% of the energy content of the produced glucose)

So after starting with 1000 calories from protein we're left with a whopping 80 calories. Eating 250 grams of protein (1000 calories) yields 80 useable net calories. Now here's something pretty cool, those 490 calories burned during digestion and the conversion process come from fat calories, what this means is that 490 calories of fat are burned to produce 570 calories of glucose.

Eating 250 grams of protein causes your body to burn 490 fat calories in order to produce 570 glucose calories (80 calorie net gain). I'm sure you can start to understand now just how powerful high protein diets are for fat loss.

[Kelei]

what do you think about soya milk?

http://www.sainsburys.co.uk/grocerie...=1352485915483

Don't drink that crap.

[Kelei]

first pic was around 8 weeks ago. the second pic today. i was eatingn 2400 calories now I'm eating 2800 my weight has fluctuated 1 pound up n down. I've gotten stronger but and my body parts feel harder but i also feel that I've gained fat or am i just bloated? should i increase cals or should i keep the same?

my current calorie breakdown is
protein 253
carbs 226
fat 99

around 2 months ago


today

You should cut, reduce your calories so that you start losing aound 1 pound per week. It's difficult to judge progress when BF% is high, we need to be able to see the muscles themselves.

[AD1984]

will give it a go. thanks.

im after quick and easy ways to add cals lol (like this). hate spending a long time preparing my meals.

Quick and easy...eggs, fried or scrambled with butter or coconut oil. Boiled for taking with you at work/school.

If that's too much prepping, just drink coconut oil lol

[playhardor]

Can anyone post there pics from the gains they made from this program. Thinking about trying it, but I have a few questions. So this workout vs a 3 day full body split, which is better for muscle size of I wanted to see growth. I've been doing full body's lately usually 5x5 for main lifts with 3x8 for isolation.

[mebby]

4.3k REPS FOR HELP

1. What tempo should I use?

2. Does it matter, if the minimum i do is 8 reps(75% of 1 rep), take 30-45 seconds off and repeat, instead of 15-30 seconds rest and pushing 3 reps?

[lajoo]

Can anyone post there pics from the gains they made from this program. Thinking about trying it, but I have a few questions. So this workout vs a 3 day full body split, which is better for muscle size of I wanted to see growth. I've been doing full body's lately usually 5x5 for main lifts with 3x8 for isolation.

This is better for hypertrophy : more volume -> more time under tension -> more muscle growth

[lajoo]

4.3k REPS FOR HELP

1. What tempo should I use?

2. Does it matter, if the minimum i do is 8 reps(75% of 1 rep), take 30-45 seconds off and repeat, instead of 15-30 seconds rest and pushing 3 reps?

You should control the negative,no swinging and squeeze at the static portion of the exercises.

There is a reason for rest-pausing,you will use more of your CNS due to the short rest periods which will recruit more muscle,there was this study showing
that rest-pausing was superior than normal sets,if i find it,i'll drop a link here.

[Kelei]

You should control the negative,no swinging and squeeze at the static portion of the exercises.

There is a reason for rest-pausing,you will use more of your CNS due to the short rest periods which will recruit more muscle,there was this study showing
that rest-pausing was superior than normal sets,if i find it,i'll drop a link here.

http://www.ncbi.nlm.nih.gov/pubmed/15903379

Study compares 4 sets of 6 reps (sets taken to failure) and 8 sets of 3 reps (not taken to failure), both groups of lifters trained with the same volume (24 total reps) and the same intensity (weight).

The lifters who took their sets to failure experienced significantly greater strength gains, this makes perfect sense because it's effort that's primarily responsible for promoting strenth gains, the last few reps before failure require a lot of effort. This is what I mean when I talk about "money reps", reps performed near failure require a lot of effort.

There are two primary ways to increase strength:

Maximal effort method = Lift very heavy weights (1-3RM etc), all your reps are high effort
Repetitive effort method = Lift moderate weights to failure (or near failure), the last few reps of each set are high effort

When we rest-pause our reps we spend more time near the end of a set (so to speak) so we're spending a lot of time in the high effort zone, this is why rest-pause is great for increasing strength and size at the same time, we can perform a lot of high effort reps which build strength and there's plenty of volume to promote hypertrophy.

[Kelei]

4.3k REPS FOR HELP

1. What tempo should I use?

2. Does it matter, if the minimum i do is 8 reps(75% of 1 rep), take 30-45 seconds off and repeat, instead of 15-30 seconds rest and pushing 3 reps?

Use a moderate/natural tempo and make sure you slow the negative down a little bit, you never want to just let the weights fall down. After your first set you should rest long enough to manage 3 or so reps in your rest-pause sets, if you can perform 5 reps in your rest-pause sets you're resting too long.