New to site, question

[01svtL]

Whats up guys. Im new to the site, but have been working out for a while, not to much avail until recently however. I was 6' at 145 lbs going into my freshman year of college. I started drinking Cytogainer and working out almost every day for about an hour/day. I gained about 15 lbs in about a month, maybe a little more. The problem is, I gained quite a bit in my stomache. I gained size in everything else as well, except my legs. I was too damn embarrassed to do legs with all the huge assed guys in there doing all the weight. I got a lot of comliments from people that noticed I was getting bigger. Now, I weigh about 155, and would like to get bigger, but slim and cut in just my stomache. Im on cytogainer again, because I loose weight and power when I'm not taking it. I've probably gone down from 210 on bench press to 200 now since I came home in May. What do you guys think I should do?

[iron addict]

1. QUIT working out everyday. There are plenty of routines listed in the articles section and you should do a simple routine at this point based on the BIG coumpound lifts. Squatting and deadlifting are requirements!

I am not sure what the macro-nutrient profile of the supplement you are taking consists of, but if it's mostly carbs, you will likely be mostly adding bodyweight to your stomach instead of your muscles. You need LOTS of protein, not lots of carbs.

If you still cannot put all the pieces of the puzzle together on your own, seriously consider having me train you. I will save you LOTS of time and frustration.

Iron Addict

[RIDE/DIE]

15lb in one month seams too much too fast.
IMO, ctyogainer= sugary shit.
Try changing your eating habits.
Most important meals are around your W/O. This is (IMO) the only time we need carbs( and truly, you don't need that much).
up your protein to 2X bodywiegth.
carbs limit to 1X bodywieght.
Fats are use to balance the equation (Total calories in equals total calories out). To gain weight slowly and correctly without gaining much bodyfat is to increase calorie intake to about 500 cals surplus.

My sugestions:(some info):

Me.
height 5' 11.5" (wishing 6')
weight: 198
Body fat: around 8% (will cut down for summer???????...well see)
Bodytype: Endo

daily:
Protein: 350-400g
Carbs: 140-190g
Fat: 60-80g

FAT=80g.........then....

EVOO=15g
EVCO=15g
CLA=15g
FISH OIL=2-4 g
EFA (only flaxseeds for fiber content)=15g
avocado=15g
that covers all your basic necesseties........

I almost eat the same shit everyday. food for me is just for nutrition.

Protein intake:

Morning cardio: 35p
Lunch #1 40p
lunch #2 40p
Pre W/O 35p
During W/O 35p
Active Recovery (Post W/O #1) 35p
Post W/O #2 50p
Dinner 50p
Bedtime: 80p

RIDE/DIE W/O DAY:

6-6:35 AM Morning cardio: Shake-35p 0c 0f
8:00 AM 24oz coffee,2T half-half (3g f), stevia
10:30 AM Lunch #1 40p 25c (lettuce(10c) and 1 small apple(15c) ) 24f
2:00 PM lunch #2 40p 10c (lettuce) 24f
5:30 PM Pre W/O shake 35p 0c 0f
6-7 PM GYM-During W/O shake 35p 15c(gycerol) 0f
7:00 PM -Active Recovery (Post W/O #1) 35p 50c 0f
7:30 PM -Post W/O #2 50p 50c 0f
8:00 PM -Dinner 50p 0c 0f
9:00 PM -BED shake 100p 0c 0f

Totals:
P=protein=420g
C=carbs=150g
F=fat= 50g
Total calories: 3330 cals.

RIDE/DIE NON W/O DAY:

6-6:35 AM Morning cardio: Shake-35p 0c 0f
8:00 AM 24oz coffee,2T half-half (3g f), stevia
10:30 AM Lunch #1 60p 25c (lettuce(10c) and 1 small apple(15c) ) 24f
2:00 PM Lunch #2 60p 10c (lettuce) 24f
5:00 PM Dinner #1 60p 25c (lettuce(10c) and 1 small apple(15c) ) 24f
8:00 PM -Dinner #2 60p 10c (lettuce) 24f
9:00 PM -BED shake 100p 0c 0f

Totals:
P=protein=375g
C=carbs=70g
F=fat= 100g
Total calories: 2680 cals

Quote:
It's hard to limit fat post workout because other than the post workout shake, and a few others thrown in throughout the day, I like to try and eat meat for protein so most meals will have about 10fat in them.


Eat:
Chicken Breast
Tuna (in water)
Egg Whites
White fish

Aim for 1/2 pound to 1 pound weekly, this will keep you lean and still provide growth.

Q/A section:

Quote:
if I take in 20-30g (an apple) CHO with that fat, would that facilitate the cycle of insulin resistance, or would it not be enough to raise levels of blood glucose enough?


20-30g (an apple) CHO --(really I use less carbs, about 15g, which is a small apple w/lunch meal) will not be enough to raise levels of blood glucose. I don't have exact numbers available to me at the moment but If I remember correctly, the average liver can hold 75-100g carbs before spilling over( causing blood glucose- therefore-insulin secretion) ,but as long as the liver is carbed, T4-T3 conversion will continue properly. That is one major difference Between CKD(KETO) and animal's diet. CKD shuts down the thyroid.

Quote:
And if, how long wil insulin be elevated?


There will be no insulin elevation.

Quote:
If fat goes straight to fat at 99% efficiency, and carbohydrate takes a decent amount of energy to convert to adipose (I don't want to state an incorrect %). What is the benefit of using fat "just to make up calorie deficiency"?


Actually PRO conversion requires more energy than CHO. So it really is not about energy to convert Macronutrients.
Benefit of using fat (by the way it really isn't a great amount of fat grams,usually somewhere 10 to 20% total calories) is to enhance PGE1 and reduce PGE2. This can be done with good fats such as CLA and GLA, and avoiding bad fats such as trans-fatty Acids and high saturated fats. please correct me, if I am wrong. I will provide a reference for my comments (PGE1, PGE2) when I can find it (a good read). I have left out alot of detail because I suck at typing. I am for sure you know how to research.


Quote:
Would you say it is because in a low blood glucose, insulin resistant environment we would have to convert a greater amount of adipose to use as an energy source. [If so what kind of mechanism prevents us from just releaseing all that glycogen we loaded last night into the blood stream?]


Right, and the liver will continue to release glycogen throughout the day, that is why the "apple" is needed.( It also controls exessive cortisol levels which increases gluconeogenesis.Again, I have left out alot of detail because I suck at typing. I am for sure you know how to research.


Quote:
Or is it best to keep meals separated into either Fat + Protein meals, or Carb + Protein meals (with minimal fat, perhaps a few g EFA or CLA).


Keep meals seperate:
Fat + Protein (add fructose when necessary, this is NOT AT EVERY MEAL)
Carb + Protein (just enough carbs the refill muscles, CHO will not grow muscles, it is only energy required for intense activity, not when sitting at work...or walking i.e. Low intesity cardio)

Quote:
if I am on the right track, I have read your Animolobolics Instructions a few times, and while I can follow most of the concept, I seem to be missing the why's and how's in a couple of key areas. And explanation of result.


I beleive you are the right track. Research can get you all the answer you need.

Quote:
I know this may be long, but I think explaining these subjects comprehensively. And perhaps adding a similar outline to what I mentioned above to your "instructions" sticky post would explain many of the questions you guys are tired of answering before they are even asked
Looking forward to learning as much as I can,


I feel the same way, I am always trying to learn, understand and process new information correctly. If I am wrong in any of my responses, somebody please correct me. Animal? BJ? DC? IA? actually there are many,many intellegent people on this Board. I have been surfing this place for over 3 years, and only recently started posting my opionions, Dealing with so-many intelligent people makes it INTIMIDATING. But, I would rather learn for the best, Thanks ANIMAL for Chemical Anarchy.


Also, thanks IA, for Ironaddicts, and for all the help you provide for us.

[01svtL]

Before I started reading on here, I would work out 3 days in a row, then rest for one day, and start over. My routine was:

Monday:
Flat bench: 10,8,6,3
Incline bench bar: 10,8,6,3
Decline Bench: 10,10,8,6
Incline dumbell: 10,10,8
Flat dumbell: 10,8,6

Tuesday:
Warm up ez bar curls: 10,10,10
21's with ez bar: 7/7/7, 7/7/7, 8/8/8
Incline dumbell curls: 10,10,8,4
Sitting ez bar curls: 10,10,8,6
Wide grip ez bar curls: 10,8,6
Lap bar bull down: 10,10,8
2 different back machines: 10,8,6

Wednesday:
Shoulder shrugs: 15,12,10 (I try to stay a little lighter b/c my left shoulder always hurts on shoulder day)
Dumbell shoulder press: 10,10,8
Shoulder machine: 10,10,10
Skull crushers: 12,10,8
Cable pushdown: forwards and backwards: 10,10,8

After reading some of the routines you guys are doing, mine doesn't look too good at all. It helped me gain a little mass and strength, but I've hit a wall and havent moved up at all. I see routines where you guys are only doing hammar curls as a direct bicep workout, and once/week. I guess I'm wrong, but I just don't see how that is enough to gain strength and size. What would a good workout routine for me look like?
Im 19, 6', and fluctuate b/w 155-160. Help me out, I really want to get bigger this next school year, yet flatten and cut my stomache up.

[Rimmel]

Consider letting AI train you ..... he'll do all the hard work for you.

[RIDE/DIE]

sample 2 week rotation:
3 W/O per week; 6 W/O per cycel.
M W F M W F -repeat
(warm-up prior to exercise; does not count as a set)
(example warmup: 3 sets: 12 reps at 50%,8 reps at 65%,6 reps at 75% of target weight, this done straight thur and no real break between sets, just to change weight.)
P.S> nice to have a spotter/partner for these routines.....

1 Working RP (REST PAUSE) Set per exercise

Week 1:

MON:

1. Incline Bench Press 10-14 RP
2. Decline Dumbbell 10-14 RP
3. Military Press 8-12 RP
OPTIONAL: (if you still have enough energy) Tricep Press Down 16-20 RP

WED:

1. Partial Deadlifts 12-16 RP
2. Hammer Strenght Machine- Low-Row 12-16 RP
3. Hammer Strenght Machine- Preacher curls 16-20 RP
OPTIONAL: (if you still have enough energy) Hammer curls 16-20 RP

FRI:

1. Flat Bench Press 10-14 RP
2. Incline Dumbbell 10-14 RP
3. Squats 12 REPS (straight set);then 20 REPS (straight set) at 50-75% original weight.
4. Calves Rasies 12 REPS (straight set) slow 10 seconds down; stop and stretch 20 secs at bottom, and then back up quickly, that's one rep. This set should take around 2-3 minutes.
5. Heavy Abs 12-16 RP

Week 2:

MON:

1. Bent-Over Row 12-16 RP
2. Hammer Strength- Lat Pull-Down 12-16 RP
3. Seated Dumbbell Curls 16-20 RP
OPTIONAL: (if you still have enough energy) ISO Low Cable single arm curls 16-20 RP

WED:

1. Decline Bench Press 10-14 RP
2. Flat Dumbbell Press 10-14RP
3. Hammer Strength Machine- Shoulder Press 8-12 RP
OPTIONAL: (if you still have enough energy) Lay-Down Tricep E-Z Bar Press 16-20 RP

FRI:

1. Deadlifts 12-16 RP
2. Lat-Pull-down Machine 12-16 RP
3. Leg Press 12 REPS (straight set);then 20 REPS (straight set) at 50-75% original weight.
4. Leg Press-Calves 12 REPS (straight set) slow 10 seconds down; stop and stretch 20 secs at bottom, and then back up quickly, that's one rep. This set should take around 2-3 minutes.
5. Heavy Abs 12-16 RP

REPEAT CYCLE.

-always increase wieght and/or reps each time you repat an exercise. NO EXCUSE.
-I always do 4 cycles (8 weeks) then rest (straight set) for 2 weeks.
this all based on your recovery ability/intensity level. Adjust accordingly..

TIPS: EAT YOUR FOOD; SLEEP ATLEAST 8 HOURS (being in college, I know from experience that those two thing are hard to accomplish in a routine fashion. but I know for sure that EATING,and SLEEPING will make a dramatic difference in recovery and energy levels.
IF YOU DRINK(alcohol): try to stop; Alcohol slows down/jeoperdis all your hard work...........................

GOOD LUCK!

Any critics on routine above please chime in.......I'm always in learning mode.

Thanks..

[iron addict]

The routine RIDE/DIE just posted is MUCH more liekely to be productive for you than your previous format. There will likely be some tweaking needed to make it fit perfect. But it is a MUCH better!

IA

[01svtL]

Why so many reps? From that routine, it looks like he's doing less weight and more reps to cut up. I've always heard the 6-8-10 reps. And on the warm up sets, you are saying to do 3 warm up sets, then do 3 sets with heavier weight after that or what? And what is target weight? The max I could do now, or the max I'm looking to do?

[iron addict]

If you have "average" muscle fiber composistion the higher reps are likely to provide more hypertrophy than the lower rep range. 6 reps is still so low that a big part of strength increases will be from nerve recruitment pattern gains. And since this rep range primarily targets fast twitch fibers, many people end up forever trying to work muscle fibers they DON'T posses much of.

Iron Addict

[RIDE/DIE]

Why so many reps? From that routine, it looks like he's doing less weight and more reps to cut up. I've always heard the 6-8-10 reps. And on the warm up sets, you are saying to do 3 warm up sets, then do 3 sets with heavier weight after that or what? And what is target weight? The max I could do now, or the max I'm looking to do?

So many reps, cause you are just starting out the routine until you figure out your max. adjust accordingly.

NEVER DO LESS WEIGHT. There is no such thing as cutting up by doing more reps. Hell, if anything one would want to lower the reps and increase the weight (trying) while cutting so one does not lose your muscle mass during calorie restriction.

Warm-ups are just that WARM-UPS.
3 warm up sets (with no rest inbetween sets) then setup for ONE SET as heavy as you can while accomplishing your rep range.
Example:
ONE SET 15 RP
means 15 Rest Pause
Meaning You will probably get 7-8 REPS up, then take a quick breather (20 sec) to catch some air, then hit it again. This time you are probalby going to get 4-5 more reps. Again, take a quick breather(20 sec agian) to catch some more air, then hit again. This time you are ptobably going to get 3 reps. That's 7-8 reps plus 4-5 reps plus 3-4 reps equals around 14-17 RP. Always finish on the negative side during RP. Then Do a Static Hold at about (75% MAX) for 30 sec after that last rep. Then, quickly do extreme streching of the muscle been used for 30 secs.
BOOM SET IS DONE. If done with max intensity, there is no way way you can preform another set.......
Target Weight is your max NOW. but that should change everytime you go in the GYM. HARD TO DO, BUT ITS THE ONLY. doing less weight and less reps will just cause your muscles to adjust to new level of stimuli (which happens to be less which equals smaller muscles). IA recommends getting small increments weights such as 1lb, and 1/2 lb plates. Theses you can carry into gym in your gym bag, and that way when it get hard to add 5lb you can continue to increase weight even if its 2lbs. (Also helps mentally.....)

[01svtL]

So after the three warm up sets, I should only do one set with the 14-17 rp reps with as much weight as I can for that many reps? Or is it another three sets like that on top of the warm ups?

[iron addict]

It's just one all-out set after your warm-ups. Don't think it's enough? TRY IT AND THEN TELL US ABOUT IT!!

Iron Addict