A pretty tough job

[Emarosa]

Do you train for hypertrophy or strength? What sort of workouts do you follow (split programs, dropsets/supersets/super-eccentrics/slow contractions, reps/sets etc.)?

I'm studying personal training, so it's interesting to see what different people train for and how they can achieve it.

[[wW]StrongMan_]

Lol, he already said he use just BW excercises lately

[StorM_Country]

the point of having more fats and only low GI (non starchy) carbs is fats have a much slower energy release time, they are broken down last in your body, you'll still get the same amount of energy just slower, giving your body even more time to process, use or disregard as much as possible instead of storing tons of it...

I've started cutting and it wasnt going as well as i'd have expected after 2 weeks so i re-analysed my situation and researched a bit/talked to some other personal trainers i know and i realised im not having cheat days or even low carb days often enough....my body is using fats as a main energy source all the time now and since (written above) fats are broken down last by the body in digestion they are also broken down slowly while doing cardio/circuits etc, so instead of doing 20-30mins of sprint endurance and burning a ton of calories i'd have to do a 2 hour slow jog to achieve the same...not ideal! So i've re-introduced low carb day (for breakfast/lunch) on a wednesday and a cheat day (full carb day, porridge, pasta, rice, pizza or w/e, with protein + veg ofc when applicable) on Sundays of every week and im achieving much better results...of course having mentioned it before i'm also supplementing with Clenbuterol and i've ordered Ketotifen and Taurine for weeks 4-6 of the Clen cycle.

If anyone is curious as to what Clen is, there's a very detailed article here -> http://www.steroid.com/Clenbuterol.php, despite the website being called Steroid its not a steroid, its a fat burning supplement only. Enjoy

[[wW]StrongMan_]

Thats very sweet that it doesnt have any anabolic effect, but in fact clenbuterol is classified as an anabolic agent in world anti doping agency (http://www.wada-ama.org/en/World-Anti-D ... All-Times/), so if any of you are doing sports on a professional level and are registered athlete, you should better check with your trainer on how often do they do random doping control in your organization 11

[Marvel]

the point of having more fats and only low GI (non starchy) carbs is fats have a much slower energy release time, they are broken down last in your body, you'll still get the same amount of energy just slower, giving your body even more time to process, use or disregard as much as possible instead of storing tons of it...

I've started cutting and it wasnt going as well as i'd have expected after 2 weeks so i re-analysed my situation and researched a bit/talked to some other personal trainers i know and i realised im not having cheat days or even low carb days often enough....my body is using fats as a main energy source all the time now and since (written above) fats are broken down last by the body in digestion they are also broken down slowly while doing cardio/circuits etc, so instead of doing 20-30mins of sprint endurance and burning a ton of calories i'd have to do a 2 hour slow jog to achieve the same...not ideal! So i've re-introduced low carb day (for breakfast/lunch) on a wednesday and a cheat day (full carb day, porridge, pasta, rice, pizza or w/e, with protein + veg ofc when applicable) on Sundays of every week and im achieving much better results...of course having mentioned it before i'm also supplementing with Clenbuterol and i've ordered Ketotifen and Taurine for weeks 4-6 of the Clen cycle.

If anyone is curious as to what Clen is, there's a very detailed article here -> http://www.steroid.com/Clenbuterol.php, despite the website being called Steroid its not a steroid, its a fat burning supplement only. Enjoy

What do you mean you have a low carb day? The general consensus when cutting (at least for getting to really low bodyfats) is that everyday is low carb/medium fat/high protein and then you have refeeds every so often to boost T3 and leptin levels aswell as your glyocgen stores...
Also sprints are extremely useful when cutting (1-2 times a week combined with steady state cardio)... just base your carbs around your workout. The metabolic boost you get from sprints makes them an extremely useful tool..

[StorM_Country]

My regular days are no carb days

[Marvel]

Oh right the way you wrote it/i read it you were having specific low carb days which just seemed odd to me

[RoR_xWiZaRDx]

That food day break down is quality karl, fancy posting another variation? Thinking of starting this, recently turned semi pro cyclist and got myself some sponsor ship, but have 3 months off due to injury, patellar misalignment causing knee to rub and major inflammation, got 3 solid months of stretches to do 3 times a day, so want to spend this time building up, so not to lose my edge.

[StorM_Country]

Yea to be honest i went through several phases

1) Building muscle while retaining a low level of body fat (last year sometime until recently)
This involved the diet i outlined, its high calories (for me, working it out at about 3800 calories per day) but low GI carbs only (veg, no starch like bread, rice, pasta, cereal and all that group) and a lot of protein/fats. This allowed me to grow in size while keeping body fat reasonably low.

2) Fat shedding while retaining muscle (started this 2 weeks ago)
This involves switching back to using carbs as a main energy source, carbs release their energy fast when being broken down in your stomach/smaller intestine, at the same time when stored as glycogen they also release their energy fast meaning you can do fast, intense, short cardio to burn it as opposed to slow, low intensity cardio to burn energy from fats.

During the muscle building phase i didnt do much or any cardio, now im switching to it mostly with shorter, maintenance gym sessions for hypertrophy (muscle building).

So my diet now (i outlined my other diet previously) is like this

Tuesday-Friday (4 days)
Breakfast
2 large egg's scambled + 2 turkey rashers (takes care of the protein)
15g of porridge with milk

Lunch
1 slice of brown or soda bread/one medium sized jacket potato or equivalent in mash/rice/pasta
Chicken breast, steak, some lean meat/fish, 100-150g
the usual veg
1 tablespoon olive oil

Dinner
Chicken, tuna salad or equivalent - No high GI carbs just low GI (veg etc)

Snack
2 protein shakes with water per day, whey isolate, 3.30 and 9pm or whatever
1 protein shake with water going to bed, whey casein

Saturday/Sunday

Breakfast same as other 4 days

Lunch have a full pasta or rice meal or even sandwiches etc

Dinner something containing carbs again, but also in a low amount like lunch on tues-friday

Monday - Same as diet from the last phase, similar to ketosis, high fats/protein, low carbs (only low GI)
Breakfast
4 large eggs scambled, 75g cheddar grated + 2 turkey rashers

Lunch
Some kinda salad, add in nuts if you wish. Veg can only be green, no carrots, no red/yellow peppers etc

Dinner
Same as lunch...there's a ton of variety just need to think...lean fish, eggs, meat, green veg, olive oil 3 tablespoons etc


So basic structure is 4 days low carb (breakfast/lunch), 2 days high carb (all meals, 1 heavy dense carb meal), 1 day very low carbs.

While doing this need to max cardio, every day if possible...must be interval (bringing heart rate up and down with speeds), sprint endurance exercises are good...google it. This is great for fat lose but not so good for building muscle as the calorie count is not that high.

Any more questions feel free.

[evertone]

24 karl.eat whatever you want use smoke and alchool.use marijuana.enjoy the life.one day everybody will be gg gl all 1111