[quote]dapunisher1 wrote:
I used to do Max ot training off and on for years and I liked that, but I’ve heard 5 day splits are no good for ppl not on steroids and that you should be working each body part twice a week.
[/quote]
Thats not true, I dont take any drugs, i rarely remember to drink my protein shakes. And I have done 5 day splits easy with 30 sets each workout. Your body is capable of adapting to higher stress with time (took me like 7 or so months to reach such high volume that its comfortable enough to keep the intensity high).
If you can or cant, it would be easier to figure this out by following your bodies feedback, not some author or books cookie-cutter workouts (not that i am against written workouts because they do have their place, but i use them as guidelines to learn about my body, and i change and modify based on my body).
Ive learned from Rippetoes though that my body can recover much faster than 7 days so I like the idea of working everything every 4 or 5 days. I really need to know if I’m better off staying on the strength program on this cut then moving to higher reps, or if I should cut on a higher rep program that may also build muscle
[quote]mr popular wrote:
I think it’s important to point out that here is a guy (OP) who followed the advice given constantly in the beginner’s forum here and on bodybuilding forums all across the web nowadays to “just eat a ton of food, and do rippetoes and don’t stop for a year”, and “you gotta do rippetoes and get strong before you can do any stupid ‘bodybuilding’ work”
And the results aren’t surprising.[/quote]
This is actually not true.
The OP started a thread last May saying he was gaining fat “all in the stomach” and asking what to do, and the only response was to fix his diet and do the Max OT program which he already saw results from. Looks like he did neither.
Then the OP started a thread this past November saying he was getting “a huge pot belly”, and he was told to fix his diet and start doing cardio. Looks like he did neither.
Starting Strength isn’t a terrible program for some people (it’s also not a cure-all), but it’s 100% not to blame for this guy’s situation.
[quote]DaPunisher1 wrote:
morning optimum nutrition 100% natural whey protein drink w water and almond milk
egg white omelete plain
oatmeal with almond milk and a small amount of peanut butter
cottage cheese with added protein and strawberries
black beans with chicken breast and spinach or green beans
nuts ( almonds, cashews)
salad with flax seed oil one hard boiled egg and chicken breast or fish
Optimum nutrition natural whey and casein w water and almond milk [/quote]
I didn’t run the numbers, but this looks to be low fat and relatively-low carb. That’s not an ideal combo for long-term progress.
There are a bunch of nutrition plans that would get you on track. This is one example:
Don’t try to figure out your own program. Just do this, plus 20 minutes of cardio three days a week (cardio to be adjusted based on progress):
OP, why not google “G-Flux Principle” and take things from there? If your schedule is decent, and can find an excuse to get more activity in you probably won’t really need to change your diet a whole lot to see some results.
[quote]whatever2k wrote:
Have you checked for food intolerances? To me you look bloated.[/quote]
Seriously, get an allergy test. My money is on that you cant have any milk products that contain high amounts of lactose(because most people cant) ALso, you probably dont get in as much fiberous products either, because most of your gut seems like intestinal slowness
Also, Max-OT is a great program to follow, but it seems like you bought into the bro-science of not training or eating consistently because some guy told you “thats only good for juicers brah”.
You need DISCIPLINE! It seems like you have hardly any. I don’t mean this as an insult, but if you’re going to change your entire training and eating regimen because of a few douchbags telling you that you shouldn’t do something because they think only juicers do that??? Wtf man. I’m in the gym 5 to 6 days a week, lifetime natural, and im shorter than you, leaner than you, and i probably weigh more than you.
My point is: No Discipline = No results!
1)If you follow Max-OT, Follow it TO THE T!
2)Eat the same shit every day, and eat 200 cals LESS on non-training days
3)Don’t jump from program to program, ESTABLISH GOALS
So you weight 230lbs and your numbers look like that of someone who weights no more than 180-190lbs at average height.
fucking “bulking”, that word really misleads some people, I guess that’s their problem but shit, if your goal is bodybuilding, why the hell are you so worried about the scale. Make sure you are getting stronger/doing more reps while eating a lot of good food. Don’t become so obsess with the scale weight as what you look like really is more important if your goal is a nice physique. Before someone says anything about body-weight gain not being important, I want to be clear and say that is not what I’m saying at all. I’m not saying gaining body weight is not important but some people certainly put too much emphasis on it alone and end up looking far from that of someone who actually lifts weights for aesthetic reasons.
As far as diet I feel my diet is very strict. This is all I eat:
morning optimum nutrition 100% natural whey protein drink w water and almond milk
egg white omelete plain
oatmeal with almond milk and a small amount of peanut butter
cottage cheese with added protein and strawberries
black beans with chicken breast and spinach or green beans
nuts ( almonds, cashews)
salad with flax seed oil one hard boiled egg and chicken breast or fish
Optimum nutrition natural whey and casein w water and almond milk
From eatin too much of it. I think maybe my pre and post workout drinks had to many carbs, so I’ve reduced them down to like 30 g each. Before I was using like 50 g each. I’ve lost 8 pounds in 2 weeks already while stayin on ss and cardio. I think what I’ll do is starting strength 2 days a week, add some core and higher rep accessory to the end keep the diet clean around 2200 to 2500 and keep upping the cardio 4 times. A week. I want to really get to 10% fat then start slowly bulking on a plan allowing me to hit each part every 4 days or so
Regardless of everything else I think we should all agree OPs belly issue is more then just excess bodyfat… if he sorted the actual root of the problem (whether thats posture/spine, having seemingly zero core control or whatever) that would be a lot quicker then him losing mass and… still having the belly. The super-clean diet confounds my point… unless OP is straight up lying about several things
[quote]dapunisher1 wrote:
I think what I’ll do is starting strength 2 days a week, add some core and higher rep accessory to the end keep the diet clean around 2200 to 2500 and keep upping the cardio 4 times.[/quote]
LOL. It’s like the words typed were invisible.
How many people need to write that starting strength isn’t the best idea? 2 days a week? After what was just written about how you aren’t training enough…so you add more cardio…so you lose even more muscle.
The thing is all of my muscle size is the type from heavy weight low reps. I read 2 different sites lyle mcdonalds bodyrecomposition and the aworkoutroutine.com and t hey both said most people say to do higher reps and less weight to maintain muscle on a cut, but the body needs heavy weight and high intensity in order to retain size so thats my reasoning. Maybe the mistake was to post this on a bodybuilding workout forum when I had been doing a strength routine. I definately want to work on those 8-12 rep range type workouts soon, but I want to do them when I’m on a bulk and can put on size rather than a cut when I’m trying to just maintain.
[quote]whatever2k wrote:
Have you checked for food intolerances? To me you look bloated.[/quote]
OP - I had a very similar problem to what you have and it turns out I was allergic to gluten. Have you thought about doing an elimination diet such as no grains and no dairy for a couple of weeks and see if it helps? If you are being honest about your diet and workout its seems reasonable that it might be some form of food causing gut irritation and bloating.
I know this is not as a sexy answer such as “Do 5/3/1 and eat 8 scoops of Anabolic Pulse a day”. However, its fairly easy to find out if you got any food allergies and it will make a huge difference in the long run.
[quote]dapunisher1 wrote:
The thing is all of my muscle size is the type from heavy weight low reps. I read 2 different sites lyle mcdonalds bodyrecomposition and the aworkoutroutine.com and t hey both said most people say to do higher reps and less weight to maintain muscle on a cut, but the body needs heavy weight and high intensity in order to retain size so thats my reasoning. Maybe the mistake was to post this on a bodybuilding workout forum when I had been doing a strength routine. I definately want to work on those 8-12 rep range type workouts soon, but I want to do them when I’m on a bulk and can put on size rather than a cut when I’m trying to just maintain. [/quote]
After you take your meds you should read the post at the top of page 2 again.
[quote]kingbeef323 wrote:
Starting strength is trash, IMO.[/quote]
x2
Most of Waterbury’s programs are shit too, but at least they are not recommended here that often.[/quote]
x3, i way i see it, if you want a nice body, you need to devote more time in the gym. If you are an athlete, you need to devote more time to your sport. Hence where these type of programs come in with people with time restrictions due to priorities, but the dig difference is, that these athletes have strong genetics, and usually the nature of their sport is so demanding, that they do help sculpt bodies on many of them with that combination. Our priority should be the gym when compared to the people these workouts are targeted at.
Also, i personally gain size on 8-12. I sometimes flirt with 6-8 and 12-15. I never touched anything lower, i did for a few months before just to maintain strength for sports, and my body was very different. 8-12 still made me strong, and it also helped my strength-endurance.
