I have a few questions to ask you if you wouldnt mind.
When you sustain an injury or when you got hurt back in the day how did you deal with it? Would you train through it depending on the pain level or would you see a physio?
After reading the recent form on IF’in I would be curious to know your ultimate stance on meal frequency for bodybuilders both in fat loss and muscle gain. What did you work with during you bulk and cut?
When using the AD,
What do you usually do for pre and post workout nutrition during the week when its <30 grams of carbs?
On your carb up weekends did you ever count kcals? Or dd you just make sure to stick to the basic good carbs like potatos and rice?
Last question, in general have you ever counted kcals or nutrients? Do you use an app during the week to make sure your get just the amount you need or do you estimate by label reading?
[quote]shffl wrote:
regarding carb intolerance, i put on central adiposity very easily but i don’t really feel anything bad after consuming carbs … besides the very “bloated” feel i get as opposed to my meals during AD where i don’t feel it. what’s your take on that?[/quote]
“Feeling” doesn’t really have anything to do with it, per say. Bottom line is can you gain “good weight” on carbs, or are you insulin resistant and preferentially store fat. If the latter, its better to use targeted carbohydrate spikes via peri-workout or CKD spikes to keep the insulin resistance in check and utilize the insulin for muscle-building simultaneously.[/quote]
What if you gain more fat than you like with a moderate carb approach, but gain fat even faster relative to muscle gain with an AD-like approach? :\
Regarding your other posts, how long was your carb load on saturdays toward the end of the cut? And you mentioned not counting calories, is this something you’ve always done? I track my food in fitday because I’m kind of anal about that type of thing lol, I find it annoying not knowing as many variables as possible when things go poorly, but I guess I’d be open to trying not counting things for awhile. I think any weeks that went bad though I would blame it on that.
You don’t like Surge Workout Fuel or FINiBARs peri-workout MODOK? I know you said you easily get hyperglycemia like you did with Surge Recovery, same thing happened to me, but Surge Workout Fuel/FINiBARs leave me feeling great yet still boost insulin for my workout.
[quote]MODOK wrote:
But my “real life” has been hectic the past few months and I decided I really needed to do something I didn’t need to think about during this cut. It worked, but now I’m ready to get back to real training.
Diet is the same. Low carb ( meat and veggie, a few berries) through the week and a huge carb load on saturday. Calories went down to sub 2000 in the final weeks and now I’m working them back up by adding in 250 calories a week until I make it back to a lb gain every 2 weeks.
(and 60 mins cardio 6x per week)
[/quote]
glad you’re back.
that seems like very low cals and pretty high cardio for someone w/ your LBM considering i thought i was pretty low on cals at 1800 a day while doing cardio 5x per week.
It’s been a while, can we have an update on your current training? Like the very beginning of this article, inwhich you posted your whole routine ie… the exercises, split, etc… Also, can you give an update on your diet? I have been kicking around using the anabolic diet for my mass gaining phase this year.
Thanks, [/quote]
I have leaned out for the past 3 months with cardio 6 x week @60 min and the basic 4x week split that I outlined previously. I used 5/3/1 with the main exercises of
Bench
Yoke Bar Squat
Seated Military
Trap Bar Deadlift
Assistance I simplified and added volume. In essence I switched to Dumbells and did Wendler’s 5x10 “Boring But Big” routine. It is indeed boring as fuck. But my “real life” has been hectic the past few months and I decided I really needed to do something I didn’t need to think about during this cut. It worked, but now I’m ready to get back to real training.
Bench 5/3/1
DB Bench 5 x 10
One arm cable rows 5 x 10
Pullups between each pushing set
Alt DB Curls 5 x 10
Dips 3x 10
Pushdowns 3 x 10
Squats 5/3/1
Squats 5x10
GH Raise 5 x 15
calves 3 x 15
swiss ball crunches 3 x 15
side bends 3 x 15
Military Press 5/3/1
DB Military 5 x 10
Pullups after each push set
face pulls 3 x 12
e-z curl bar preacher curl (alternating grips) 5 x 10
c-g 2-board bench press 3 x 12
overhead rope ext 3 x 15
trap deads 5/3/1
trap deads 5 x 10
hack squats 3 x 12
incline reverse sit ups 3 x 15
ab roll-outs 3 x 12
trap shrugs 3x12
rack pulls 3x10
Diet is the same. Low carb ( meat and veggie, a few berries) through the week and a huge carb load on saturday. Calories went down to sub 2000 in the final weeks and now I’m working them back up by adding in 250 calories a week until I make it back to a lb gain every 2 weeks.
[/quote]
Thanks,
What is real training going to look like? You still going to do the 4x a week? I know you said it was convenient for you.
I read your ‘bodypart once weekly’ thread and was just wondering if you ever tried splitting sessions in half and going to the gym twice a day. And if so, how did that work for you? Twice a day training is not something I’ve seen many discussions about on the site. Would appreciate reading your thoughts on it. I’m cramming in 9 sessions a week right now, a little experiment now that I have the luxury of time.[/quote]
Sorry I’ve neglected this thread for a while. I’ve been finishing up a few things out in the professional world.
No, I have never legitimately given the twice a day training a shot. I experimented with it with the BBB 2 x a day way back in the mid-90’s, but even then as a broke college kid I didn’t have enough time for it.
[/quote]
Life ended up getting in the way for me too. Back to my standard Chest/Back, Legs, Shoulders
Arms rotation.
Thanks so much for the reply man, were lucky to have ya here on the nation.
Ill be really looking forward to your thoughts on meal frequency, when bulking it seems less on an issue. The more food you have the easier it is to spread it over 6 meals. Though dieting I find to be very different, trying to spread 1800 Kcals over 6 meals is not fun by any means.
Also, just in regards to not counting on your carb up days. How does that work when you diet? Do you mentally eat less on the carb up day or simply not worry about it for that day alone?
[quote]MODOK wrote:
It does have drawbacks as well, and I have shared those thoughts on chronic cortisol and stress response in the IF thread from last week that caused LeanGains Apostles to stroke out.
[/quote]
since i began having 1 scoop whey/1tbsp fiber/3-4 fish oils post cardio then doing my usual IF routine eating at about 7 or so, i noticed more… hornyness lol walking around campus than i used to. may have something to do with hindering the cortisol
What if you gain more fat than you like with a moderate carb approach, but gain fat even faster relative to muscle gain with an AD-like approach? :\
Regarding your other posts, how long was your carb load on saturdays toward the end of the cut? And you mentioned not counting calories, is this something you’ve always done? I track my food in fitday because I’m kind of anal about that type of thing lol, I find it annoying not knowing as many variables as possible when things go poorly, but I guess I’d be open to trying not counting things for awhile. I think any weeks that went bad though I would blame it on that. [/quote]
If you gain more fat on the AD than the moderate carb diet, then of course you need to stay with the moderate carb approach. Don’t forget what your doing all this crazy stuff for- the results. Whatever gives you the results you need, you should do. Some folks become too dogmatic and married to a theory ( an example of my assertion that training is a lot like religion). Whether it be low carb, high, carb cycling, IF…people just need to do what works for them.
[/quote]
Yea that’s why I dropped the AD awhile back. I tried it freshman year of college but for whatever reason it didn’t work for me and I put on fat really fast. Which I found odd and still find odd since most people who put fat on easily (“endomorphs”) seem to do better with that approach. For me it seems to either be fast fat gain or faster fat gain lol
I think it would annoy me when cutting, but I’ll have to try it for gaining at some point. I imagine the results couldn’t be much different.
[quote]MODOK wrote:
I “sampled” them both. They do not crash me like Recovery does, but I don’t see them as important enough to implement into the program. Casein hydrosylate as peri-workout is where I’m at, and if I were to add something else, beta-alanine is more beneficial for me.
.[/quote]
What benefits do you actually notice from beta-alanine. I’ve never looked too much into it mainly because I’ve never been big on supplements (luckily I was one of the few to get into this as a teen and not get sucked into the hype of most supplements
[quote]MODOK wrote:
[quote]MAF14 wrote:
glad you’re back.
that seems like very low cals and pretty high cardio for someone w/ your LBM considering i thought i was pretty low on cals at 1800 a day while doing cardio 5x per week.
is that how you always go about cutting?[/quote]
Yeah, thats pretty much how I’ve always done it. Its really the only combo that lets me lose 0.75-1 lb/week consistently. And the game is about the results, right?
[/quote]
I remember thinking this before, how it’s so much of a deficit for a guy you’re size. It makes me think maybe I’m not so crazy when I have to go so low with calories to lose weight. But then again that tends to result in muscle loss after 6 weeks or so.
Can you give us a sample day of your eating? I know you gave a sample on Fitday in the past. Did you clean up the AD Diet a bit, by removing some of Dr. Pasquale’s beliefs with all the Trans fats and replace them w/ good fats?
when you were training 6x/week with OTS BBB, did you ever encounter weeks when you’re just absolutely fatigued and loss of motivation? i’m currently on week 3 consisting on 5 sets and I’m down to my last day. The past week has been brutal and I’ve been forcing myself to go to the gym and bustass…I’m glad next week’s volume will be back down to 3 sets…I plan on going lighter than usual though…to give myself some recovery…
Glad your back and looking forward to reading more of your posts in here. In regard to the large meals in IF what kind of poor hormonal profiles happens? SOrry i missed the thread in nutrition. You can either repeat or point me to that and i can read up. I know everything is about what works best for each person but what do you find/think is the best frequency for eating for bulking?
[quote]ryanbCXG wrote:
Glad your back and looking forward to reading more of your posts in here. In regard to the large meals in IF what kind of poor hormonal profiles happens? SOrry i missed the thread in nutrition. You can either repeat or point me to that and i can read up. I know everything is about what works best for each person but what do you find/think is the best frequency for eating for bulking?[/quote]
Hormonal issues on IF depend on if you are gaining or losing weight on it. Both phases will lead to higher sustained cortisol levels for longer periods of time. Sustained cortisol elevations lead to many deliterious physiological effects- eventually leading to insulin resistance, hypertension, decreased muscle mass, premature aging and so on. While cutting on an acute basis, these things aren’t so much a problem. However, if you are bulking and on this diet for a long period of time its a serious problem. COuple that with the excess calories in a bulk (and the corresponding carbohydrates and massive insulin surge) and its a scenario that could potentially lead to heart disease, lower muscle mass, and higher bodyfat than traditional multiple-meal diets. [/quote]
I respect your opinion a lot bt where are you getting this info? I’ve been on an IF eating schedule for the last year and my results we’re better (at the very least they were no worse) than the 3 years prior when I was obsessed with eating 5-6 meals a day every 2-3 hours. Not to menion that it’s hugely convenient I have seen many others get good results with this style of eating as well.
One more question; I know you like training bodyparts more often, with arms and lats being trained multiple times throughout the week do you put delts and chest in for some auxillary work anywhere? Maybe I missed that.
Yes. That is the purpose of the ramps…they are supposed to ramp you up into temporary overtrained state. On week 3 you will feel tired, sore, and unmotivated. That leads to the gains in the supercomp phase when you drastically back off of the volume and density. It always helps to add a few hundred calories on the ramp phase as well.[/quote]
Well then…looking forward to the enxt 3 weeks for sure! Is there a reason why there is no shoulder work on second ramp for 6x/week?