[quote]hastalles wrote:
My god, thanks for that article from Dante. Good stuff.[/quote]
No problem I thought it was pretty good. I like Dante’s writing. Plus this one really hits home with my current objectives
New Pics. Cold just woke up 10min before taking them. So not sure on the leaness they display. Things that cant be seen. Shoulder/arm vascularity is the same basically as it was in the previous gym pics. I still have some veins in the crease in my hips (i was trying to show them in the pics but the flash washes it all away. So this really shows i think how i store most of my fat on my navel and low back. Sucks but Oh well. Also the flash really shows the fact i need a fucking tan. I thougth i was white before. Considering my goals I stated earlier (dont want to rewrite that stuff every couple of pages) you big guys think i am good to go BF wise to keep pushing things?
relaxed
I don’t qualify as one of the big guys, but it looks like things are going real well so far. Your definitely staying tight. From how you’d look I’d say you have very little “grabbable” at the navel/lower back. I’m on the gaining weight train from next month, and in Evans thread he mentioned weekly front/back photos for fat tracking… I will definitely be using this.
[quote]ryanbCXG wrote:
[quote]xXSeraphimXx wrote:
Ryan, I know you have done some research on nutrition timing and I remember reading the conversation you had with John and Bill on protein synthesis/peri-workout nutrition. Would it be best to have most of your carbs around training/after training when focusing on muscle gain/keeping insulin in check?
I train early so what I was thinking is:
4:20 AM wake up: carbs-30g
protein-45g
5-6 AM train: carbs-45g
protein-30g
7:30 AM: carbs-250g
protein-60g
Rest of the day is protein, fat and veggies.
I take in around 300g of carbs may bump it up a bit. Would this be a good protocol to keep insulin in check? Any recommendations?
[/quote]
that is certainly one way to do it. And i think it will help with body fat gain (keeping that minimal) while gaining. So keeping most of your carbs in a small window around training is perfect.[/quote]
Would you recommend this approach (keeping carbs pre and post training) or a leangains approach(training fasted) and eating your carbs after the fast when trying to gain muscle while keeping fat almost completetly off?
[quote]jake_j_m wrote:
I don’t qualify as one of the big guys, but it looks like things are going real well so far. Your definitely staying tight. From how you’d look I’d say you have very little “grabbable” at the navel/lower back. I’m on the gaining weight train from next month, and in Evans thread he mentioned weekly front/back photos for fat tracking… I will definitely be using this. [/quote]
That was poor writing. I of course want everyones opinion.
The only problem with me taking pics like that is seeing the details that i am supposed to see. I swear i look way worse in these pics then in person But how would anyone know that lol
[quote]maverick88 wrote:
[quote]ryanbCXG wrote:
[quote]xXSeraphimXx wrote:
Ryan, I know you have done some research on nutrition timing and I remember reading the conversation you had with John and Bill on protein synthesis/peri-workout nutrition. Would it be best to have most of your carbs around training/after training when focusing on muscle gain/keeping insulin in check?
I train early so what I was thinking is:
4:20 AM wake up: carbs-30g
protein-45g
5-6 AM train: carbs-45g
protein-30g
7:30 AM: carbs-250g
protein-60g
Rest of the day is protein, fat and veggies.
I take in around 300g of carbs may bump it up a bit. Would this be a good protocol to keep insulin in check? Any recommendations?
[/quote]
that is certainly one way to do it. And i think it will help with body fat gain (keeping that minimal) while gaining. So keeping most of your carbs in a small window around training is perfect.[/quote]
Would you recommend this approach (keeping carbs pre and post training) or a leangains approach(training fasted) and eating your carbs after the fast when trying to gain muscle while keeping fat almost completetly off?[/quote]
I think either approach will work good. Just keep the carbs right around the training window to keep insulin low the rest of the day. Overall cals will still play a part but keeping insulin low for a good chunk of the day will help with health and keeping fat gain down. Doing leangains/CBL or just keeping carbs pre/post and doing pro/fat the rest of the day is totally up to you. Its what you will be able to stick to and what works personally for you.
For me that is CBL with a slight extended fast. That fits my psychology and scheudle the best. So that is what i do. I do think containing the carbs to a defined small window helps mitigate fat gain.
[quote]ryanbCXG wrote:
[quote]jake_j_m wrote:
I don’t qualify as one of the big guys, but it looks like things are going real well so far. Your definitely staying tight. From how you’d look I’d say you have very little “grabbable” at the navel/lower back. I’m on the gaining weight train from next month, and in Evans thread he mentioned weekly front/back photos for fat tracking… I will definitely be using this. [/quote]
That was poor writing. I of course want everyones opinion.
The only problem with me taking pics like that is seeing the details that i am supposed to see. I swear i look way worse in these pics then in person But how would anyone know that lol[/quote]
I know what you mean. I’ll have my BA in Photography (& cinema) in my hands in less then 2 months yet I still can’t take a photograph which represents “my best” in the mirror condition! I feel I look way better “in the gym/locker room”, haha. This is why I’m going to take relatively unflattering, morning only, and probably relaxed front and back shots to guage the fat gains.
[quote]ryanbCXG wrote:
[quote]Spock81 wrote:
Yeah I typically workout from around 8:30- 10:15ish in the morning. It’s really the only time I can train. I figured if I had my carbs right after my workout it would make me less fat than if I had them like 7 or 8 hours after my workout. [/quote]
Depends on what you want to do…What are you goals? Whats your training split and program/volume look like?
Keeping carbs around the workout period only is a very good way to help mitagate extra fat gain. So that apporach is good. But since you are training in the am and have carbs right after that is technicaly not CBL :). That approach will certainly work though.
The premace of CBL is to have carbs when only your muscles are sensitive to glucose and not fat. Fat and muscle are both ready to absorb glucose in the morning but both become less sensitive as the day progresses. The way to make muscle more sensitive at night is to workout and deplete glycogen and cause glut 4 translocation. This way when you load carbs at night fat cells wont absorb as much and muscles will get the majority of it and a bunch will be burned off in thermogensis.[/quote]
Wow, thanks for all the info! I guess I am just doing a non-fancy version of carb cycling, ha-ha.
All I really care about is strength right now. I am almost done my base cycle of smolov so I have losta squat/bench volume (I’m running JR for my bench).
My workout program makes me stupid crazy hungry though. I wanted to find a way to eat a shitton without turning into a pile of blubber, LOl !
[quote]jake_j_m wrote:
[quote]ryanbCXG wrote:
[quote]jake_j_m wrote:
I don’t qualify as one of the big guys, but it looks like things are going real well so far. Your definitely staying tight. From how you’d look I’d say you have very little “grabbable” at the navel/lower back. I’m on the gaining weight train from next month, and in Evans thread he mentioned weekly front/back photos for fat tracking… I will definitely be using this. [/quote]
That was poor writing. I of course want everyones opinion.
The only problem with me taking pics like that is seeing the details that i am supposed to see. I swear i look way worse in these pics then in person But how would anyone know that lol[/quote]
I know what you mean. I’ll have my BA in Photography (& cinema) in my hands in less then 2 months yet I still can’t take a photograph which represents “my best” in the mirror condition! I feel I look way better “in the gym/locker room”, haha. This is why I’m going to take relatively unflattering, morning only, and probably relaxed front and back shots to guage the fat gains.
[/quote]
I just dont want total misrepresentation lol. The flash is a bad thing but now that i did it once i will have to keep doing it for consitency. And then post them so others can look at them and let me know their thoughts. I have no eye for progress unless its very obvious.
I have always been interested in photography but I am a bit ADD to really try and look and get good shots and tinker and what not. I stuck with the only thing i am good at science/math. Got a molecular bio degree with a minor in chem
[quote]Spock81 wrote:
[quote]ryanbCXG wrote:
[quote]Spock81 wrote:
Yeah I typically workout from around 8:30- 10:15ish in the morning. It’s really the only time I can train. I figured if I had my carbs right after my workout it would make me less fat than if I had them like 7 or 8 hours after my workout. [/quote]
Depends on what you want to do…What are you goals? Whats your training split and program/volume look like?
Keeping carbs around the workout period only is a very good way to help mitagate extra fat gain. So that apporach is good. But since you are training in the am and have carbs right after that is technicaly not CBL :). That approach will certainly work though.
The premace of CBL is to have carbs when only your muscles are sensitive to glucose and not fat. Fat and muscle are both ready to absorb glucose in the morning but both become less sensitive as the day progresses. The way to make muscle more sensitive at night is to workout and deplete glycogen and cause glut 4 translocation. This way when you load carbs at night fat cells wont absorb as much and muscles will get the majority of it and a bunch will be burned off in thermogensis.[/quote]
Wow, thanks for all the info! I guess I am just doing a non-fancy version of carb cycling, ha-ha.
All I really care about is strength right now. I am almost done my base cycle of smolov so I have losta squat/bench volume (I’m running JR for my bench).
My workout program makes me stupid crazy hungry though. I wanted to find a way to eat a shitton without turning into a pile of blubber, LOl ! [/quote]
No problem. Its all about what works for you and then tweaking it for best results depending on goals.
5/16/2012 Shoulders/Traps (different gym than normal
BB 65*?? Or so incline (different gym so a different setup/diff bench/ blah blah didn?t like it at all. I think the bar is heavier as well.)
Bar x 12
95x10
115x8
135x5
155x5
175x5
185x2x5
Added Reverse light bands
x7, x6
205x5
225x3
DB 75*?? press (CT) reversed the order
75x8
85x6,5
70x9
60x10
50x12
40x12
Arnold press
65x3x9
50x2x10
Heavy partial/Standing
70/30x3x30/6+1
Upright DB row
35x10
40x10
45x2x10
BB shrug (no trap bar. Bar was also fatter than a normal bar so my baby hands just could not hold on even with straps FML)
135x20
225x20
275x20
315x20
365x16
415x13, 10 drop 315x13, 225x13, 185x15
Behind the back smith shrug (3 sec hold)
+145x3x10
DB shrug (3 sec hold
100x3x8
90x10
The first exercise pissed me off as 10lbs lighter felt just as heavy as my normal heavy set. Not sure what that was all about. I do think the bar is a bit heavy as it?s a got a weird bar right next to where the curling starts that looks like a 2.5lb plate but its build in. Dunno what ever. The nice thing about this gym is the power rack and I can actually set up my reverse bands. SO I did that to get some extra over load. The reason I don?t think it was my strength being low and the bar was actually heavier was that doing the DB presses heavy I was able to hit 85?s for a solid 6 could of got 7 if I wanted to push to failure, and 4-5 weeks ago when I was doing that as a first exercise 6 was very very hard to get. So getting a solid 6 after all the BB pressing and a solid set of 8 with 75s made me think my strength was just fine today but who knows. Trying to lower my volume a bit on everything this week let my body catch up. Fuck that?s hard for me to do. Rest of the workout was good other than the shrugs where my baby hands/grip just weren?t coopereating with this bar.
I was absolutely ravenous tonight. More so than normal. I ate my planned about of food. 600g of carbs, 300g of pro and fats landed in the 50-60 range (all in about 2.5hrs). But I was still starving. So in the next 1.5hrs I ate. 1lb of low fat cheese. 1lb of greek yogurt, ½ cottage cheese, 4 scoops pro powder, ¼ cup of peanut flour (the yogurt, CC, pro powder, and flour were all together in a massive bowl.) 2 sticks of biscottic (from walmart). And another 100g of carbs from rice. Finally I was mostly full. WOW! The cheese added way more fat than i like but it was so delicious
[quote]jake_j_m wrote:
I feel I look way better “in the gym/locker room”, haha. This is why I’m going to take relatively unflattering, morning only, and probably relaxed front and back shots to guage the fat gains.
[/quote]
I think that is key, no so much that the pictures represent your best, but that they are taken in a fixed scenario to give you a means to track progress.
I finally got a chance to check out your new log. Good to see you’re back at it with the massive training volume and tons of food! Are you still taking Indigo?
I decided not to do CBL now, but instead I’m just eating all my carbs preWO until 6 or 7 hours post workout (basically periWO, 1 hour postWO and lunch…I train first thing in the morning at 5:00am)
[quote]timmcbride00 wrote:
[quote]jake_j_m wrote:
I feel I look way better “in the gym/locker room”, haha. This is why I’m going to take relatively unflattering, morning only, and probably relaxed front and back shots to guage the fat gains.
[/quote]
I think that is key, no so much that the pictures represent your best, but that they are taken in a fixed scenario to give you a means to track progress.
[/quote]
True. Less fun that way lol.
[quote]iDrDan wrote:
I finally got a chance to check out your new log. Good to see you’re back at it with the massive training volume and tons of food! Are you still taking Indigo?
I decided not to do CBL now, but instead I’m just eating all my carbs preWO until 6 or 7 hours post workout (basically periWO, 1 hour postWO and lunch…I train first thing in the morning at 5:00am)[/quote]
Glad you found your way here.
I saw that in your log. Good plan as long as it works for you
5/17/2012 Quads/Abs
Trap Bar dead
145x15
195x12
235x8
285x6
305x5
325x5
375x5
415x5
435x3+445x2+1 (just enough time to put on the 2 5s)
Front squat: (continuous tension)
135x6
155x5
185x4
205x2
215x3x9
185x12
TBD: 305x20 (continuous tension)
BSS: 70x2x8 2x7
Leg press: (CT)
14x3x13+4 (The +4 are locked out) drop 11x17
Leg extension: (short rest)
150x30
170x18
190x15
210x14 Drop 150x10
Extreme stretch
6 rounds of sprints and abs. Then just abs. for 3 supersets
Great workout. Volume down in terms of work sets. I felt like shit going into this workout. I was dead ass tired. Slept like shit the night before. Got in and warmed up and felt good to go. By the time i got to 415 and it came up great i had at least 2 more strong reps. So i bumped a bit extra (5lbs) for the cluster and the 3 came up nice and fast. So i bumped up anther 10 for the rest of the cluster and it went well. IF i feel this good next week i will do some wave loading and see if i can hit some more rep PRs. I beleive 435 is a tied rep PR or a rep PR. Front squat,Constant tension widow maker, BSS, leg press and leg extension reps increased. Thats a good feeling.
Back Bi 5/18/12
Pull ups:
Bwx8,
+15x8,
+25x8,
+35x8,
+45x8,
+55x6+1, (20sec rest after the +55)
+35x6,
+20x6,
bwx6
BB row: (precede each set by mini band straight arm pulldown with good hard peak contractions.)
135x10
225x8
275x1x12, 1x13, 1x15
325x2x6 (just to get a feel for it)
DB row:
100x1x12 (dead stop)
100x30,25 (kroc-ish row)
Medium wide grip lean back pulldown:
132x12,12,13
Reverse neutral seated pulldown:
132x10,10,10
Seated neutral cable row:
180x13,13,12
Stretcher: 108x10+5+4+3+3
Weighted hang +70x90sec
Rope hammer curl/KB bottoms up curl: 5 sets
Incline DB curl long stretch: 3 sets
Extreme bicep strech.
Again no sleep the night before so felt just run down going in. once warmups were done i felt ready to hit it hard. I hate pull ups but i am going to keep them in since I want to use that as one measure i am gaining some good weight. If body weight exercises can stay constant or go up as my weight goes up that will be good. BB rows felt amazing. 325 or 315 will be my worksets next week. Just wanted to get a feel for them. 275 has become light. The high rep rows are nuts. LEaves me gasping. 110 reps with the 100’s wish the gym had bigger DBs. Increase in reps across the board again.
Two great workouts feeling like shit going into them. Just goes to show your mind trys to fuck with you. Your body is capable of more than your mind likes to think. You have to take control and do what needs to be done.