avatar1338
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if the pre workour meal does not contain a lot of fat (<6g) and pre + intra are within your caloric needs, fat accumulation will be low if any.
e-mail: avatarderboss@hotmail.de
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i take it 10 mins pre breakfast.
i would say yes. for me it was enought.e-mail: avatarderboss@hotmail.de
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BLACKOUTSKIES
it was probably the same guy that said: “you don’t need a pct, just stop “taper” the drugs and take some tribulus and creatine and you will be fine”e-mail: avatarderboss@hotmail.de
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i personally see no point in doing restpause only for a few weeks. i like to use them for long periods of time.
tbh, once i increase drugs and/or food, my strength always increases no matter what. if i have maxed out on a given exercise it try it for 2 or 3 sessions and if i can’t improve it anymore i use the next best exercise and repeat the process. i keep my restpause rep ranges always at 10-12 for my first set. i go to failure, take 15 deep breaths, go to failure again (at this point i usually can do 5-6 reps) and than again… 15 deep breaths and go to failure again (i usually hit 2-3 reps; if i have a good day, i get 4).you could do submaxes as first exercise and use the 2 lighter sets as kind of warmup for the first heavy set or you could place them after your heavy loading (for example as your 3rd exercise) the 2 sets will add more volume and you will have 1 more final heavy set that you can “enjoy” before you start with the isolation exercises. or you could use them as a 2nd exercise on days where you don’t feel as strong or where you feel beat up from previous sessions. use them smart, there are many ways to skin a cat. try out different setups and find out what works best for you! i usually go by feel and so far it worked pretty well.
e-mail: avatarderboss@hotmail.de
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thats good, this means that there was no bleeding so you probably just overstretched it. i would be very surprised if you would have torn your lat. rest your lat for 1 or 2 more weeks, massage it and gently stretch it but don’t over do it. once your lat feels good again start with light exercises and work your way up slowly.
e-mail: avatarderboss@hotmail.de
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did you taper down or did you stop it completely? Did you keep your calories and NEAT the same?
e-mail: avatarderboss@hotmail.de
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what do you mean by red marks? do you mean a haematoma?
e-mail: avatarderboss@hotmail.de
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i would keep fats at 30g the whole time. this way her body will have enought fats to keep all important tasks up (mainly hormonal function). at the same time food volume can stay high. her protein could increase a touch but thats optional.
i would slowly increase carbs over time depending on her weight gain. i would place the majority of her carbs mainly pre and post workout to ensure they are getting used optimally. a good way to monitor her progress would be the scale and weekly progress pictures.so i would do it like this: 150p/155c/30f/1490cal and see how she respondes
meals could look like this (just examples):
Meal1: low fat greek yoghurt, berries/applesauce, cinnamon, sweetner, flavor drops
Meal2: low fat bolognese sauce/tomato sauce, zucchini noodles, turkey mince
Meal3: pork loin, broccoli, potatoes, low sugar ketchup/low calorie sauces
Pre: rice cakes, powdered peanut butter, banana, seasalt, cinnamon
Post: low fat cottage cheese, rice, applesauce, cinnamon, sweetner, flavor drops
Meal4: turkey burger (turkey mince, gherkins, onion, garlic, mustard, salt, chilli), lettuce, cherry tomatoes, avocado, broccoli/zucchinie-mail: avatarderboss@hotmail.de
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i aim for 10-12 at my first rest pause set so when i go to failuse my reps are usually cut in half.
for myo reps (i don’t know if you are familiar with this concept) i usually stick to a 9-12 or 12-15 rep range (9-12 for loading and 12-15 for iso)i personally like to do rest pause sets and straight sets for my heavy main lifts. once im done with the heavy loading aspect of the training i would do 2-3 submax sets followed by 1 all out working set. after that i would do the typical isolation exercises (mostly straight sets)
i like to use rest pause all the time (except for bb squats and a few of db exercises)
e-mail: avatarderboss@hotmail.de
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zach,
i personally would taper off slowlye-mail: avatarderboss@hotmail.de
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no! keep it in. if not for appetite than at least for health benefits.
e-mail: avatarderboss@hotmail.de
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if you feel ok, i personally would probably train but don’t push it too hard. do an easy workout, get a pump and call it a day.
e-mail: avatarderboss@hotmail.de
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agree. first i would start with something like green tea extract.
after a few weeks she could add in a bit of caffeine to stay more active and see how it goes.e-mail: avatarderboss@hotmail.de
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jdh made a good point!
i dont think its the GSO.
quads + prop + hitting a bad spot = your current condition!e-mail: avatarderboss@hotmail.de
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yes but i would not add more before you really need it. if you are able to progress at a decent rate without adding more gear that would be my Preference.
e-mail: avatarderboss@hotmail.de