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03-22-2012, 12:30 PM
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#778
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I'm training, using RPT
Deadlift Day (Monday)
Warm up deadlift
Deadlift x up to 5
Deadlift-10% x reps + 1
Weighted Chins(done once you can hit 8 chinups) x up to 6-8
Weighted Chins-10% x reps + 1
Weighted Chins-10% x reps + 1 (or Chins-20% x reps +1)
Pendlay rows (5x3) weight is sets across
Bench Day (Wednesday)
Warm up bench
Bench x up to 6-8
Bench-10% x reps + 1
Bench-20% x reps + 1
Military Press x up to 6-8
Military Press-10% x reps + 1
Weighted Dips(done once you can hit 8 dips) x up to 6-8
Weighted Dips-10% x reps + 1
Weighted Dips-20% x reps + 1
Tricep Rope Pulldowns (8x2)
Squat Day (Friday)
Warm up squats
Squat x up to 5
Squat-10% x reps + 1
Leg curls (6-8x3)
Kneeling Cable Crunches x up to 6-8
Kneeling Cable Crunches-10% x reps + 1
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03-22-2012, 12:39 PM
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#779
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Ex Lives
Join Date: Aug 2003
Location: CWU
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Lower carbs on off days, raise fats.
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03-22-2012, 12:42 PM
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#780
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how low should the carbs be?
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03-22-2012, 12:44 PM
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#781
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Ex Lives
Join Date: Aug 2003
Location: CWU
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I stay <50 on my off days.
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03-22-2012, 12:47 PM
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#782
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and this should do the trick?
maybe kcals are too high also?
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03-22-2012, 12:47 PM
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#783
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black AND white
Join Date: Feb 2008
Location: never move to, NC
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ever try lowering your cals even further?
try knocking off 100 cals from each day and see if the scale moves at all
since you are doing rest pause it could be that you arent eating enough, experiment a little. Normal life expectancy is almost to 70 now (i think, possibly higher) , dont be scared to try something different
__________________
"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
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03-22-2012, 12:49 PM
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#784
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Join Date: Jul 2006
Location: South Jersey
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Rest pause has a lot less volume so he should drop his calories more.
__________________
But if we get on the treadmill together, there's two things: You're getting off first, or I'm going to die. It's really that simple, right?
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03-22-2012, 12:49 PM
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#785
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what do you mean by rest pause?
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03-22-2012, 12:52 PM
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#786
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Ex Lives
Join Date: Aug 2003
Location: CWU
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Troll?
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03-22-2012, 12:56 PM
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#787
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black AND white
Join Date: Feb 2008
Location: never move to, NC
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Quote:
Originally Posted by Smart Parts Player12
Rest pause has a lot less volume so he should drop his calories more.
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hmmm dam. i guess i was trying to reason that rest pause is usually done with a lot of intensity, so maybe it would produce more cals burned, especially with little time to recover? does that make sense?
Quote:
Originally Posted by durczi
what do you mean by rest pause?
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lol wut
Quote:
Originally Posted by ]TSS[ Dake
Troll?
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lolol ikr
__________________
"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
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03-22-2012, 01:01 PM
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#788
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Ex Lives
Join Date: Aug 2003
Location: CWU
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RP is usually super low volume. Part of why people put on size with it is the inherent caloric surplus compared to other training methods.
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03-22-2012, 01:22 PM
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#789
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i'm not trolling, just on site where i've found this training it was called reverse pyramid.
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03-22-2012, 01:29 PM
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#790
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black AND white
Join Date: Feb 2008
Location: never move to, NC
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@dake, makes sense
@randomposter, lololol ohhhh reverse pyramid, makes a bit more sense now
__________________
"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
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03-22-2012, 01:31 PM
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#791
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well...i feel really dumb now ;D
can someone explain this to me?
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03-22-2012, 01:35 PM
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#792
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Ex Lives
Join Date: Aug 2003
Location: CWU
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Do the split in the first post.
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03-22-2012, 01:43 PM
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#793
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It is what it is
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Bad idea IMO.
__________________
"Originally posted by ']TSS[ Dake: Is anything really TMI in ST:F at this point?"
"Originally posted by Lurker27: inb4 pelt says you're still fat"
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04-25-2012, 12:39 AM
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#794
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I have searched through websites and haven't found the same fasting/feeding window as mine and saw a lot of guides which bring question in my mind if I'm doing this right (re: fasting/feeding window). Your help is highly appreciated. I am following Leangains guide as well as Lurker's guide.
Here is my fasting/feeding window:
Mon: 9:30 am Break Fast
5:30 pm Last Meal
5:30 pm Start Fast
Tue: 8:00 am Workout
9:30 am Break Fast
5:30 pm Last Meal
5:30 pm Start Fast
and so on...
Is this correct in the manner of LG?
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04-25-2012, 12:44 AM
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#795
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Ex Lives
Join Date: Aug 2003
Location: CWU
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As long as you are finishing your last meal at 5:30. Personally I would opt for a 17 hour fast if it is possible.
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04-25-2012, 12:51 AM
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#796
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Quote:
Originally Posted by ]TSS[ Dake
As long as you are finishing your last meal at 5:30. Personally I would opt for a 17 hour fast if it is possible.
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Thank you. I will probably do a 17 hour fast on rest days. It's kind of hectic to do 17 hr fast on workout days. School and I need that extra hour to ingest those big calories. Thank you for the tip! |
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05-23-2012, 09:39 PM
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#797
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Now. What if I am training for a sport. I play college tennis. In the summer, it's offseason and I focus on fitness anyways (not necessarily cardio, more footwork, strength etc.). So let's say I do a three day split, breaking the fast that begun at 9 pm at around 12 pm after a 10 am lift. On non - lifting days, I plan to hit tennis balls. So what do I do about my nutrition on those days. Do I fast at 9 pm as well and have a medium carb/high protein meal before tennis. Then continue to eat as if it was a regular lifting day? This would allow for maybe one true rest day that would be really low carb.
__________________
Phenomenon
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05-23-2012, 11:40 PM
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#798
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If its just hitting tennis balls (Id basically consider this pure cardio for training purposes) I would almost consider it an off day and do your high fat/low carb days on these days as well. This is all assuming you arent out there doing this for 3-4 hours of course
__________________
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