I am very disapointed in HOT-ROX, i have been using it combined with a traditional LCD. im only down 2 lbs in 12 days. Thats week, MD6 was 50 times better. I am doing lactic acid training with enough cardio, 2 hit, 2 low intensity.
Hmmmm OK gotta ask. Ive never tried the HRX but had great success with HOT-ROX Maximum Strength
what was this diet and training doing alone prior to adding HOT-ROX?? You were, I take it, allready on a solid plan that was working right and added the HOT-ROX for an aid later not as a crutch for an ineffective diet.
In other words this isnt a case where it could actually be doing a hell of a job just your diet and training isnt up to par with your goals??
For sure a few thougths to kick around.
Hope that helps,
Phill
Even without the HOT-ROX you should have been down 4 pounds or so in 2 weeks… Perhaps the diet could use some tightening up.
[quote]scattered wrote:
I am very disapointed in HOT-ROX, i have been using it combined with a traditional LCD. im only down 2 lbs in 12 days. Thats week, MD6 was 50 times better. I am doing lactic acid training with enough cardio, 2 hit, 2 low intensity. [/quote]
It’s not a magic pill. You still need to actually diet and train hard. Besides- it’s not “weight” loss that you are aiming for it’s fat loss. So a 2 lb loss on the scales shouldn’t mean anything to you.
[quote]eengrms76 wrote:
It’s not a magic pill. You still need to actually diet and train hard. Besides- it’s not “weight” loss that you are aiming for it’s fat loss. So a 2 lb loss on the scales shouldn’t mean anything to you. [/quote]
Great point here, especially considering that many people have gained muscle mass on HRX.
Post your diet and training.
I am training pretty hard
chest back, with super sets around 8 to 12 range, and some 25 reps as a tenth set on each bodypart.
day 2 Legs,squats, supersetting leg curls
goodmornings, supersetting lunges
4 sets each exercise
Low instensity cardio, 25 mins
off
shoulders arms
same principle
day 5 calves abs, high intensity intervals
day 6 off
repeat
diet
3 omega eggs, plus 3 strips bacon 1 chicken sausage
fish oil
and multivitamin
BCAA’s and some glutamine
train
postworkout
bcaas, 2 tsp glutamine
grass fed beef plus fish oil plus veggies and olive oil
1 can sardines
fiber
dinner, small piece of lamb
and asparagus with hemp or flax oil
me 210 17%
low carb for 14 days and high carb day or just a few high carb meals
goals? Lose fat then wory about muscle.I would like to be around 12 13 percent. I can gain muscle at anytime. I was not eating poorly , I just tend to gain weight easier. I think I might be screwing my body on a lcd. I know i never lose weight when I have HIGI carbs. In the past, beverly style or zone style worked for me. I thought I could lose a little faster with hotroxx and a ketogenic diet. should I drop fat, ?increase it? protein, up or down? I was convinced by someone to ditch the shakes if you want to lean out.
Here’s a quick critique. I’m not a trainer nor an expert so these are just my opinions. Take them as you want to.
[quote]scattered wrote:
I am training pretty hard
chest back, with super sets around 8 to 12 range, and some 25 reps as a tenth set on each bodypart.
day 2 Legs,squats, supersetting leg curls
goodmornings, supersetting lunges
4 sets each exercise[/quote]
25 reps? If you can do 25 reps of something you really aren’t training “hard.” Don’t get me wrong, I’m sure you have intensity and you mean well. But you really should look at a more structured workout plan like 10x3 for fatloss (search) or even TBT.
Oh- leg curls? Seriously? At least you’re doing squats. Hoepfully they are ATG. What about deadlifts? I didn’t see those listed anywhere?
I take it to mean this is by itself in a day? What is the purpose of this? I could see doing a low intensity 10-15 jaunt right after a workout, but on a separate day? It really doesn’t do you much good. You might be better off with HIIT on non-gym days. At least get your heart rate up.
[quote]off
shoulders arms
same principle
day 5 calves abs, high intensity intervals[/quote]
You have an entire day devoted to calves and abs?
[quote]day 6 off
repeat
diet
3 omega eggs, plus 3 strips bacon 1 chicken sausage
fish oil
and multivitamin
BCAA’s and some glutamine[/quote]
Good solid breakfast. Hopefully the bacon is turkey bacon.
[quote]train
postworkout
bcaas, 2 tsp glutamine[/quote]
I know you’re going for low carb here, so Surge is out, but you should be getting some protein PWO regardless.
[quote]grass fed beef plus fish oil plus veggies and olive oil
1 can sardines
fiber
dinner, small piece of lamb
and asparagus with hemp or flax oil[/quote]
Good solid food choices.
[quote]me 210 17%
low carb for 14 days and high carb day or just a few high carb meals[/quote]
Sounds like a good plan overall, but you could tighten the training up some. You also might want to make sure all of your meat sources are lean, or at least leaner than you have been doing. You might even try and eat more veggies, although you do have some in there. You might also want to ditch the sardines meal, it may not be necessary.
[quote]scattered wrote:
goals? Lose fat then wory about muscle.I would like to be around 12 13 percent. I can gain muscle at anytime.[/quote]
Hahaha. Sorry that’s the first time I laughed today. Not to be condescending, but it’s really not that “easy.” I completely understand your goal of wanting to lose fat first, most do, but I’ve found over the last couple years the easiest way to lose fat is to build muscle and let it get rid of the fat for you.
I understand this premise and actually agree with you. I am/was the same way. I don’t think you’re screwing yourself on a lcd, just that for your body it may only have benefits for a few days at a time. 14 straight days of lcd may be too long. Try and shorten it some. Mess around with the formula a bit.
Of some final thoughts.
Never drop fat. In a LCD fat is your main energy source, if anything increase it. I didn’t add up the amount of protein you were getting, but chances are it may not be enough. Do some math and make sure it’s enough. At 210 and LC dieting you should aim for around 250g a day of protein and ~120g/day of fat and very little carbs (total of ~2100 cals).
Ditch shakes to lean out? That’s silly, unless of course your shakes are not Low Carb like Metabolic Drive. If you were drinking Muscle Milk, for example, then yes ditch the shakes.
HOT-ROX, while it claims to accelerate fat loss (which it can), does not work the same way in everyone. It’s main purpose is to let you diet and not lose LBM. This function is fairly universal. It also let’s you build muscle and not gain much fat, again something universal. Use it as such.
Hope this helps a little.
THanks for the advice,
Actually training 25 reps at the end of your leg training is VERY hard to do. I’m taking a chapter out of Poliquins lactic acid training. Well u see when you train hard 3 workouts,With short rest and supersets ch,b, leqs off Sholder -arms, ,that calve ab day is a a time to catch up the little muscles as oppossed to fumbling through them after major superset days. Then I hit an extremely hard HIT workout right after, either 10 100 yd dashes or lactic acid training on a bike.
new meal plan
1 buffalo burger
3 fish oil
multi vitamin
mixed veggies
train
pwo
casein based protein post workout
chicken or turkey
Large salad
olive oil or flax dressing
three omega eggs
lamb, or fish with vegetables
avocado , or other healthy oil
zuchini, brocoli etc
I think High Carb Meal every 5th day is better than every 14 days!!! your thoughts?
FYI I alternate between squat based workouts for 5 workouts, then deadlift, then lunge based or split squat. If I deadlift andsquat in the same week I tend to over train.
How would you add more fiber to this type of diet besides veggies. Before after or during meals? I am sensitive to psylium, so how is flax?
[quote]scattered wrote:
THanks for the advice,
Actually training 25 reps at the end of your leg training is VERY hard to do. I’m taking a chapter out of Poliquins lactic acid training. Well u see when you train hard 3 workouts,With short rest and supersets ch,b, leqs off Sholder -arms, ,that calve ab day is a a time to catch up the little muscles as oppossed to fumbling through them after major superset days. Then I hit an extremely hard HIT workout right after, either 10 100 yd dashes or lactic acid training on a bike.[/quote]
Interesting approach. I’ll give it a try sometime.
[quote]new meal plan
1 buffalo burger
3 fish oil
multi vitamin
mixed veggies
train
pwo
casein based protein post workout
chicken or turkey
Large salad
olive oil or flax dressing
three omega eggs
lamb, or fish with vegetables
avocado , or other healthy oil
zuchini, brocoli etc
I think High Carb Meal every 5th day is better than every 14 days!!! your thoughts?[/quote]
Maybe a carb refeed day and not necessarily a “high” carb day would be a better idea. I would still shoot for some low GI/GL carbs (i.e. fruits, wheat, oats, etc.) and not purposely eat shit.
[quote]scattered wrote:
FYI I alternate between squat based workouts for 5 workouts, then deadlift, then lunge based or split squat. If I deadlift andsquat in the same week I tend to over train.
How would you add more fiber to this type of diet besides veggies. Before after or during meals? I am sensitive to psylium, so how is flax?[/quote]
You could use a fiber supplement or chew some fiber tabs. Flax is ok, I personally don’t like milled flax, but some do. Flax meal (powder form) is pretty good too.
What a difference the carbs made. I think my nervous system was out of whack and I was seratonin deficient. I also brought back a PWO. I feel better and the workout was more fun. I stopped the endless supersets and just paired agonist antagonist movements with 1 min res periods, and more sets. Defenitely stronger and more full.