New Guy w/ AD Questions

Nutrition
221

Yea that makes sense. If I eye ball it I can just kinda guestimate a little abouthow much I take in each week. Then If I am not dropping…one less chicken breast and two less harboiled eggs or what not for that week until I start dropping again. I just dont have the time in the day to weigh my food. I wish I did.

Maybe I wll buy a scale anyway…if I spend the money on it I might force myself to use it. I just have a hard time finding the time between the military and school and the gym…not enough hours in the day, on the other hand if you guys can do It I will manage to find a way somehow…maybe I will just do all my food for the week on a saturday and freeze it.

Did the CT routine for the first time today. Made it all the way through the A and B circuits 3 times…definatly a smoker. I have a hard time using this method though because my Gym is usually fairly crowded. Anybody got any crowd controll techniques that might help.

Thanks for the input guys. I appreciate it.

222

Yo PR,
If the crowd is a prob try using a barbell and setting it up to hit a full circuit, or DB’s to do the same. The weight might be a lil easier on some stuff but maybe go till failure??? Just a suggestion.

223

not a bad idea. I can probably do something like bench then lunges, bent over rows, straight leg dead lift and do similar for the vert movements. Thanks for the help guys.

224

Glad to help PR…

Hey fellas I’m thinkin about buying BSN NO Xplode and CELL MASS.
I have used them b4, I like them. The NO is good and they noth have a good amount of creatine.
PLUSSSSSSSSSSSSS I can get them on sale :slight_smile:

WHAT DO YOU THINK? I already am aware about the carbs and I can manage to take both 14g of carbs and still get to 30 or under.

225

I love NOXPLODE…was not a big fan of Cell mass though…I just put regular GNC creatine in my pwo shake and call it good…if you can get away with the no xplode then you will probably up the intensity in your work outs enough to really start seeing some results. Will definatly help with the fatigue.

w/o felt good today

6mile Run a.m.

today was an off day on the CT routine but I had to do something so I just did the crossfit wod p.m.

30 handstand pushups
40pullups
50 kettlebell swing
60 situps
70 burpees

not alot but enough to get some exercise in. I know alot of people in here like to rag on the crossfit. But with my job…I really need the functional strength training.

226

Alright guys, I have a dilemma. I came home from vacation and my old high school’s weight room is f**ked up! They are moving it I guess and I have no idea when it’s going to get back up. Where I live is a very small town there are no gyms within 45 minutes…what should I do!? I’m having lifting withdrawals…:slight_smile:

227

Make shit up as you go, find stones, trees, sand bags, tractor tires, sledgehammer, chains, thick ropes, push/pull cars/trucks you name it you can do something until you get back to a gym. It will suck, but it will be bad ass core training. Just some thoughts off the top of my head.

228

[quote]tightslick1 wrote:
Glad to help PR…

Hey fellas I’m thinkin about buying BSN NO Xplode and CELL MASS.
I have used them b4, I like them. The NO is good and they noth have a good amount of creatine.
PLUSSSSSSSSSSSSS I can get them on sale :slight_smile:

WHAT DO YOU THINK? I already am aware about the carbs and I can manage to take both 14g of carbs and still get to 30 or under.

[/quote]

I never liked the NO Xplode, my favorite is Xpand by Dymatize (I think, it’s late and I’m tired), I know for sure it’s Xpand. This stuff really packs on the size for me, I’ve been gun shy of it since I started the diet, but I just started up again today and we’ll see what a week or two of this stuff will do. I also switched up workouts, nothing like you guys are doing, but something different in the sceme of things, still heavy weights though.

Later

229

Well all I have to say is I’m screwed. I guess I’ll have to sling around logs all day then. Other than that I have no choice but to sit on my ass.

230

There’s plenty you can do at home. Buy some dumbbells, do some circuits. Body weight exercises, etc.

231

Yo MUGGZ…
MAN UP BROTHA!!! You got a good opportunity to test urself. These workouts are suppossed tp be tough and hurt. SO you gotta use cinder blocks and logs and shit… DO IT!

Don’t throw in the towel cuz ur not suing weights.

Try doin this-YOU NEED TO DO CIRCUITS BRO
One example:

Squat (body weight till failure -ass to ancles… U can perfect the form :slight_smile:
Push ups
Pull ups
Military press (find something straigh or something you can grip like DB’s)
Upright Row (whatever u use for military use for this… cinder blocks, tree branches… whatever
Walking Lunges (50 yrds-no weight)
Bicep curl (straight object or blocks.)

Do that 3 times x 12-failure

Try it out. U gotta do something and this will carry u along for now. Do it three times a weeks and than do some HIIT at a local field. I assure you u will get results.

OR U CAN DO THE CIRCUITS IN THE FAT DESTROYER ROUTINE:

Military press(anything u can get a safe
grip on/block like)
Squat (body weight till failure)
Pull ups
good mornings
ABS

Push ups
Lunges (walking)
incline push ups
Dead Lifts
ABS

Bicep cur; (whatever object u use- blcoks/branches…)
calf raises
tri ext- over head or skull crush (safe grip)
lat rasies (bricks would be good)
ABS

HERE IS THE FINAL THOUGHT… SPEND $100 AT A MALL AND BUY URSELF A WEIGHT SET THAT WILL ACCOMODATE FOR THE LACK OF GYM ISSUE,

Don’t give up, Don’t ever give up…

Braun,
I’m gonna look into the Dymatize… Thanks man!

232

Mug, if you have logs you have an axe or a sledgehammer with a wedge. Start chopping, you can throw pieces like they do with medicine balls, if you know someown with a work shop get the saw horses for dips, pushups, ect… Just start looking and you’ll find something.

tight, I love that Xpand. Give it a look, everyone who has tried it can’t believe how well it works, but don’t blame me if you gain weight, that shit packs on size for me like nothing other. You can go to BB.com for all the information. I also sent laroyal some info on it, he is looking at it and is going to get back to me.

233

Hey Braun,
I looked into it, it seems like good stuff. I don’t mind putting on the size as long as I can keep it lean. I think thats managable w/ the AD. I think I may order it. What flavor u recommend?
When you gained size do you think it was good weight? I see that it has 5g of carbs… great w/ the AD. I also noticed it has maltodexrine.

I am curious to see what Laroyal says… But I like how it looks and i read some forum threads on it… Thanks for the tip B.

pz

234

Hey tight, let me know what laroyal says about the stuff. Might as well try it. Gonna do an extended carb load this weekend I think. Got a 10K race on sunday so might keep it slow but steady on the carbs.

Muggzz.
I have spend months upon months in sandy shit holes without a bed much less a gym. The only one that can stop you from working out is YOU BRO. The other guys had great Ideas for body weight and improvised liftin equipment.

Pillow case wrapped in duct tape filled with sand makes a great medicine ball substitute.

Wrap a log in duct tape( to help with the splinters) and do some walking lunges, telephone pole flips and squats.

any structure or equipment can make excellent dip bars and pull up bars

You just have to be smart about it. Tire flips are my favorite. We would take a HMMWV tire and flip it until we could not flip it one more time on our own…wait 1 minute and then flip it back the other direction until failure again.

Do that four or five times and you will have no doubt in your mind your getting a great workout.

Just improvise bro…

235

tight, i’m waiting to here back for full detail from laroyal. he said it looked decent on a one over, but he would look into it more. he is having computer issues so it may be a few more days.

it’s tough to call on the weight gain since i’m over 3 bills and put on size quick both muscle and fat. i do know my lifting stamina is awesome and i get strong as hell with more weight and reps when i use it. i’ve told 4 other people who tried it and all agree it’s a kick in the ass.

later

236

Tight - I’m struggling a little with the CT workout. My legs are the problem - they ache for days afterwards. I’ve not been able to do the heavy leg day (Thurs) both weeks so far (Been doing heavy upper body instead). In fact my legs are only just ok to do the second circuit on Saturday. Ideally I’d love to do the circuits 3 days a week, but that’s not possible at the moment.

I am warming up (maybe I need to do this better). My thighs do get sore, but it’s my hams & glutes that suffer most. Maybe I just need to get used to it for longer. Any advice would be excellent.

Also, I know rest is important, but I don’t like having Weds & Fri off. I don’t feel I’m working hard enough.

237

Hey APP,
Bro… U ar an animal in my book. Ur doin a 10k???SHIT!!!

OK… so I think the thing that is hittin your legs si hard is the amount of running youve been doing. I know you have to do it so maybe just do body weight leg stuff w/in the circuit and moderate to heavy on the “heavy” day. So possibly
SQUATS- no weight till failure
Lunges-lt db lunges/ walkin lunge w/ no weight
Step ups are good bro

This way you can save some for the heavier days… This is just an idea.

I feel ya on the off days man but you need to rest. I know you do your cross fit routine but honestly bro I saw what you do for that routine and I think that would kill some people. Your working hard and doing your thing man. YOU GOTTA REST !!!
Hey I dont know if your using any right now but GLUTAMINE MAY HELP YOU OUT. Since your really doing alot of exercicsing… Check out bb.com HIGH POWER- Glutamine. (That is bb.com’s label its a lil cheaper than others but is worth it.)
REMEMBER- KEYS TO SUCCESS

1.Nutrition
2.Exercise
3.Rest
4.SUPPLEMENTATION

APP- Ur doing great bro, keep pushin

Hey B,
I think I’m just gonna order it and give it a try. I went to the forums on bb.com again. I read some good stuff. I’m gonna do teh powder though, (you take it twice a day, pre and post wrkt?)

I was also reading about Ribose and Carnintine. I am going to but both. You guys shoiuld check out both of them.
I am currently working on getting my personal training certification and those two supps were mentioned in my text. I’m gonna throw them into the mix.

I think I may throw some steady state incline walking into the mix on my heavy leg days. (So thats three days of steady state post wrkt and one day HIIT.) I figured that I can stretch the legs a lil after lifting heavy and maybe burn some fat. Cardio post wrkt is suppossed to be the best thing for that.

I think the “AD CUTTING Phase” is coming thru. I am at 3000 cals a day but I think I’m getting a lil more cut. I am eating leaner and more fish lately. I gotta get my steaks back in there though.
I am going to have an early carb up starting today after my heavy leg day.
M1
4 whole eggs
3 Turkey sausage
1 slice cheese
1 tbsp olive oil
1/2 avocado

M2
2 scoops whey iso
2 scoops PRIMA FORCE CARB SLAM
1 cup skim

M3
4 slices Ezekiel Cinnamon Raisin bread
4 tbsp PB
4 tbsp Jelly (good stuff, no HFCS)
2 cups SKIM PLUS skim milk

M4
2 cups brown rice
8 oz chicken breast
1 cup broccoli
2 tbsp SOY VAY sauce (this stiff is awesome)
1/2 cup kidney beans

M5
2 cups brown rice
1 Cup broccoli
6 oz chicken
(may go same as M4- fogot to buy yams)

M6
2 cups Kashi cereal
1 1/2 cups skim
banana

Hit me up fellas… ttys

238

Tight - it’s PRD who’s doing the 10k not me. I’m too old to run :stuck_out_tongue:

But, good advice. I keep forgetting the purpose of the circuit is to work hard & produce lactic acid. If just doing body weight leg work on the circuit means I can do more work throughout the week then it’s worth it. I need to go easier on the deadlifts too. I might remove/reduce the weight and up the reps - see what happens.

As for glutamine, I’ll deffo look into it. I’m doing protein, fish oil, flax, zinc, BCAA’s at the moment. But I need to look at recovery too. Do you just take it in your PWO shake?

Keep it up Tight - your probably just a couple of diet tweaks from success. Cheers again.

239

Tight, yea you got me and app mixed up…I have no choice on the amount of cardio I do. It is just the nature of the business. I cant afford to be out shape. But I think I am going to drop the long run out of my week and maybe do two days HIIT/Hills and one day medium distance run and two days alternative Cardio (MMA is a great alternative cardio, rolling for 6 3 minute bouts will smoke your bags.) I am going to buy a scale. I am going to weigh all my damn food on saturday and count out all the macros. It will suck but I am going to do it.

Also since I have the run on sunday, I am going to extend my carb up I think…I started last night…however I got to thinking will this long of a carb up pull me out of fat adaptation? If so I will just count last night as a mid weed carb spike and save the CHO up until just prior to the race. Let me know folks…thanks

App I think if you ease into the Heavy leg stuff slowly you will adapt to it. The glutes and Hams are HUGE muscles compared to the rest of the ones you are training. In my experience the larger the muscle group the longer it needs to fully recover. Just make sure your eating enough and maybe only do one set heavy on the leg day for the first couple weeks and then move to two so on and so forth.

Hope that helps man…

Pat

240

tight, I’ve tried the Xpand in two different flavors (grape and tropical) both get old after a while. I view it as just a supplement and smash it down quick.