MikeJ
Forum Replies Created
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Off topic but your quads look great man!
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Sure there are far more expert opinions than mine but I use the following as a guide when doing macros. Use it as a base and tweak where necessary.
Fat – 20-25% overall cals. Base this on 20% would be 111g, 1000 cals
Protein – 1.25g per lb of body weight is 263g, 1050 cals
Carbs – whatever is left. So 5000-1000-1050= 2950 / 4 = 738g
Could argue on increasing fat slightly and even protein to 1.5g per lb.
Find the above works well for me regarding weight gain and progression in lifts.
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2-3 is a good guide. I usually shoot for 3ish. But go by feel aswell and go when ready
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Hi mate. Do you get any tissue work done? May be worth visiting a good therapist for some deep tissue work. Ideally someone who trains and understands the problems you have.
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Hi Bud I posted the same question not long back. Personally if you drop your pre, intra and post carbs see where that puts you. Carbs are your variable you can flex up an Down to suit. I have a desk job so don’t need a lot when I’m not training. So go by feel, if recovery suffering or you’re starved add something back in.
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Glute Ham Raise?
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You’ll also see Ryan Terry talking about his arms being poor and needing to bring them up so he’s hitting them with more frequency. Worth remembering both those guys are VERY genetically gifted. That along with they work rate id imagine any split would work for them.
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Retract your scapula as mentioned above and most importantly initiate the Press with your chest.
Try doing some initiation work during your warmups. BPAK has some good stuff on YouTube for this. I always shorten my pecs & get them “switched on” before I go in to working sets.
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It’s all individual mate so takes time & experimentation. That’s said watch the videos JP puts out. If you wanna grow, progressively overload and execute correctly. So initiate & contract the target muscle throughout. Push / Pull / Legs with 3 rotations of each. 2-3 days training in a row max is a good benchmark.
Get stronger & increase your weight without getting too fat & you’ll grow!
Have fun man
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Concur with all the guys… maximal load with perfect execution is the goal. No need for calculators just put more on the bar than last week.
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Hi Bud. I did all that stuff a couple of years back.
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Why not? I’ve done them sparingly and liked them. Felt very safe & secure. Limited depth obviously but if you progressively overload it can only be good for you?
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That’s a good start. Increase your intra, pre & post carbs and see what happens. Upping food is always a good sign of progress to me. Enjoy!
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Lindsay, let us know how you get on. Quite simply if you aren’t growing you’re under-eating and / or training poorly. Good luck man ????
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Agreed with activ8.
Lump carbs pre post & intra. Get some in for brekkie aswell & in the pre pre workout meal. Guessing your protein is even through all meals. Fats just pop in the meals you don’t have carbs in. Tip i picked up on here was to have a bit of fat preworkout to purposely slow the carb absorption so you don’t fizzle out. If you want shitty carbs have them post workout if just advise making sure they’re low in fat.