cardio ?'s

[malibu350]

what about the other questions?

oh yeah...sorry....yes I have made gains...I went from 16 3/4 on my arms to about 17 and 1/2 now....most of my poundages have gone up significantly...I have noticed more definition even not doing straight up dieting.....there was a couple of months where I made very little strength gains...because of work....plus me and my workout partner tried doing each muscle twice a week instead of once....and it was just too tiring after about 4 days of that....I didn't even feel like finishing the rest of the weeks workouts...so I went back to one muscle a day mon-fri...

 

[Frosty]

Ok, you have several options.

1. Switch up your workout. 4 months on the same workout is too long.

2. Cut back on the running and do sprinting 3 days a week along with walking like popichulo said.

3. Cut back on the carbs (less than 100g) and follow the recommendations or try a CKD diet and actually do it.

 

[malibu350]

Ok, you have several options.

1. Switch up your workout. 4 months on the same workout is too long.

2. Cut back on the running and do sprinting 3 days a week along with walking like popichulo said.

3. Cut back on the carbs (less than 100g) and follow the recommendations or try a CKD diet and actually do it.

okay...well I have switched up my workouts in the past four months...for about 1 and a 1/2 to 2 months I was doing each muscle group twice a week, 2 each day...but when I started going really heavy I couldn't complete more than 4 days cuz I was too burned out...and I thought that I could be overtraining..

as far as starting sprinting...what do you recommend...something like the HIIT program??? and how do I start sprinting when my shin splints can flare up walking the 1/2 mile or so to work up hill???

also...does less than a 100g of carbs a day account for 2 workouts? also do you just restrict the carbs until you are satisfied with your results? or do you carbload after a certain number of days???

also does anybody know a good site for checking BF%'s?

 

[Frosty]

you're going to have to let your shin splints heal. In the mean time, you could do interval exercising on a bike. Just essentially sprint for 14 seconds or so then go easy...like an HIIT program. Once your shins heal up then you can start sprinting again. Lots of icing and stetching for the shin splints.

The amount of carbs counts for workouts, too. I just gave that number because many people do good in that range of carbs. If you really wanted to get into it and find the right amount of carbs, you could do the Metabolic Diet, but that involves several weeks of LOW carbs (30g a day) and gradually increasing carbs.

And yes, a properly done carbup can help if your progress stalls. Here's how to do a proper carbup:

http://www.mesomorphosis.com/articles/mcdonald/carb-up-and-ketogenic-diet.htm

 

[malibu350]

what in your diet actually prevents you from losing muscle mass? Is it the constant intake of protein or something else. Of course that's what I'm really worried about not losing.....and I guess like a lb or 2 a week should be good weight loss correct?

 

[Frosty]

what in your diet actually prevents you from losing muscle mass? Is it the constant intake of protein or something else. Of course that's what I'm really worried about not losing.....and I guess like a lb or 2 a week should be good weight loss correct?

Adequate protein and calories prevent you from losing muscle. Carbs post-workout can help because it's anti-catabolic.

Unless you're really fat, you're not going to lose 2 lbs of fat a week. 1 lb a week is reasonable and should happen. Remember, 1 lb of fat is 4,082 calories. That means you need to have a 583 calorie deficit per day in order to lose 1 lb of fat per week.

 

[malibu350]

Adequate protein and calories prevent you from losing muscle. Carbs post-workout can help because it's anti-catabolic.

Unless you're really fat, you're not going to lose 2 lbs of fat a week. 1 lb a week is reasonable and should happen. Remember, 1 lb of fat is 4,082 calories. That means you need to have a 583 calorie deficit per day in order to lose 1 lb of fat per week.

okay...well another dumb question....when you are starting to diet...will you lose a lot of weight suddenly...from water? Cuz about 2 weeks ago I weighed like 226.....I weighed myself last nite and I was 216....soooo I thought that could be a problem...I mean I don't feel any weaker in the gym or anything....in fact I feel stronger.....

but I am starting to see more definition in my chest and shoulders...and some in my abs....

I don't think that I"m extremely fat....just could lose about 10-12 lbs of body fat....so then that's about 2 months or a little more of dieting correct?

Thanks for all the advice so far...I appreciate it..

 

[Frosty]

If you restrict carbs then you can lose some initial water weight rather quickly. 1g of glycogen can hold 3g of water (3g=3mL), and a decent sized guy (in the area of 200 lbs) can probably hold over 1200g of carbs. So if you lost most of this and the water to go with it, you very well could lose 10 lbs.

10-12 lbs will probably take a bit more than 2 months up to 3 months without any gear or anything. If you try to go too fast, you'll lose too much muscle, so just be patient.

I personally like to have a week of maintenance calories after every 4 weeks of dieting...just to give my body a break and a time to heal a bit (dieting is pretty stressful).

 

[malibu350]

so what you are saying is take a break from dieting....and go back to eating how you were before the diet.....well in my case more carbs....and then go back to dieting...kinda like tricking ur body right???

will I gain back that water weight when I go back to normal eating as well? And have to lose it all over again???

also right now I'm at the end of a bulking cycle....I just finished up my Test E....and I'm doing the last two weeks of Winstrol (winny) and nandrolone prop.....plus I have some clen on hand...that i can use...what's good for dieting?

 

[Frosty]

so what you are saying is take a break from dieting....and go back to eating how you were before the diet.....well in my case more carbs....and then go back to dieting...kinda like tricking ur body right???

Well, it will have that effect, too. What I was referring to was simply giving your body a rest. IMO, if you stress the body too much it likely isn't going to do what you want it to. Low calories and fat drops testosteron levels and increases cortisol, which will make it harder to lose fat. The break lets your body rest and get back to normal a bit...get in enough nutrients so it's not in such a stressed state.

will I gain back that water weight when I go back to normal eating as well? And have to lose it all over again???

Yes, you will gain water weight, but it has nothing to do with fat loss, so don't worry about it.

also right now I'm at the end of a bulking cycle....I just finished up my Test E....and I'm doing the last two weeks of Winstrol (winny) and nandrolone prop.....plus I have some clen on hand...that i can use...what's good for dieting?

You're dieting right off a cycle? What kind of post cycle therapy (pct) are you doing?

 

[malibu350]

You're dieting right off a cycle? What kind of post cycle therapy (pct) are you doing? [/B][/QUOTE]

yes I am dieting right off a cycle...I should have done a cutting cycle instead of bulking but anyways....I noticed some strength gains and a little size this time...but not like the first cycle that I did about 8 months ago...but for post cycle therapy (pct) i'm taking nolva...and I have some proviron on hand as well.....I dunno if it's just me or what...but during my first cycle...I didn't notice any ill effects when I stopped....my strength stayed the same...I just lost some BF....but I didn't lose my muscle size....or strength.....

but pretty much for post cycle therapy (pct) i'm just doing Nolva for two weeks...and that's it. And take the proviron if needed.

 

[Frosty]

I personally wouldn't recommend dieting right off a cycle. I think you should keep calories high during post cycle therapy (pct) to facilitate testosterone recovery and to solidify gains.

 

[malibu350]

hmmmm what about high calories..but low carbs?

 

[Frosty]

hmmmm what about high calories..but low carbs?

High saturated fat is most important, meaning animal fats. Carbs, do help, though.

 

[malibu350]

well I guess I'll find out what will come out of it....I mean isn't kinda too late to go back now after about 2 weeks of dieting?

 

[Frosty]

well I guess I'll find out what will come out of it....I mean isn't kinda too late to go back now after about 2 weeks of dieting?

I guess it is. Just don't do that in the future. IMO, it's best to solidify your gains and let your endocrine system recover. High calories and high intensity/low volume lifting is key. Maybe do only 1-2 sets of 3 reps per lift with as high intensity as possible. This reduction in volume lets your body recover easier and the high intensity helps keep and solidify your muscular gains.

 

[malibu350]

one other question....about PCT...is nolva pretty much the only thing that you need to take for PCT??? That's all I've done before and have had no problems with anything...well at least that I know so far...