Help With Routine?

[Gawd]

Beginning Stats: 368 lbs, 42%bf (June 08)
Current Stats: 6'2", 295 lbs, around 28 - 30%bf
Current BF is an estimate.. I had a skinfold test done at around 310lbs and it said 28%bf, but apparently that is only accurate within around 5%.
Goal: 260 lbs with below 15%bf by year end 2009

I started out doing lots of cardio and core bodyweight exercises. Moved on to doing 3 days on, 1 day off, partial body weight lifting each day + cardio each day, mixing in some HIIT a couple times a week.

Here is what I plan on doing now:

Mon-Wed-Fri:
5x5 Full Body Workout.
Chest, Shoulders, Back, Bi's, Tri's, Legs
Things like Flat Bench, Incline Bench, Military Press, Bentover Barbell Rows, Dumbbell Rows, Barbell Curls, Dumbbell Curls, Reverse-grip bench, Squats, Legpress, etc.

Tue-Thur-Sat:
HIIT (Focus Mitts, Eliptical, etc)
Abs (Crunches, Leg Raises, Planks, etc)

Hockey on Mondays

For supplements I'm thinking:

• Creatine (Post-workout)
• Glutamine, BCAA (All Shakes, approx 3)
• R-ALA (Post-Workout)
• CLA
• Green Tea Pills
• NO-Shotgun (Pre-Workout)
• Flax Oil (@ Last Meal)
• Vit C (Morning and Evening)
• Multi
• Fish Oil Caps (Morning and Evening)
• Amino Vital (Post-Workout)

Diet is clean eating, watching my calorie intake, etc.

Thanks.

 

[SaiBoT]

Check this post about it, it's from Wulfgar a knowledgeable bro and bodybuilding competitor:


Endomorphs

Generally have a large bone structure and a propensity towards high BF, slow metabolism, and a small amount of muscle masss and actual muscle size. Most are pretty strong in the gym but due to the sluggish metabolsim have a hard time peeling fat away. Seems like most of these guys get so frustrated with their inability to get lean they end up giviving up all to often. Its sad to me because they often have a mammoth upside potential to look amazing.
Most endos dont like to hear it but they have higher than normal estrogen levels(speciaifally 17b-estradiol), this is due to the high BF levels(think chicken or the egg, estrogen promotes fat, fat promostes estrogen. viscious cycle) And endos are generally very insulin resistant. The reason high levels of fat equals extra estrogen(and vice versa is because estrogens are highly anabolic toward fat tissue and only moderately anabolic toward muscle. the result is increased fat growth due to improved nutrient storage moderated by insulin........in fat(sucks huh?) it seems obvious endos NEED some form of /insulin/estro control in place as a basis of any protocol.

Ok on to the good shit!! Diets play a major role in hormone profiles. High fiber diets tend to help reduce estrogens in the form of steamy dueces. Certain fats such as ground flaxseed, contain lignans that block estrogens while increasing insulin sensitivity. So the goal of the endo is a high protien, moderate healthy fat diet, high in unsaturated fat and under 100G carbs daily(soley from leafy green veggies)

Think simple. Thnk of eating all the eggs and meats you want 6 times daily. This includes sausage, beef, pork, while adding 3 small salads with a dressing made up of 1 TBSP olive oil, 1 TBSP flax, and 1TBSP vinegar and u have created a kick ass keto diet. Doing this u will create the maximum production of testosterone, while inhibiting estrogen.

As for training i always hear about how endos shuld use higher reps. Well I have a medical term for that theory: Horseshit. The goal is to have max muscle stim. Choose either a high volume appraoch of high intensity approach(Ive outlined several throughout this thread). Rep range doesnt really mean shit but rest time does. 30-45 seconds in between sets MAX.
Cardio should be performed AFTER resistance training at least 5 days a week for at least 30 min.

Key points for good(fat) bros

-2-2.5g of protein per lb of BW daily
-.5g of carbs or less daily(from greens)
-3 TBSP each of flax and olive oil daily
-CLA 3-5 G daily
-Try to get in up to 8 meals a day


IMHO it is always better to be somewhat lean for long term msucle gains/retention/health. Over 12% is really just unhealthy and uneccesary. Follow what i said(I know it may be kind of shocking to implement) but you will reap some pretty amazing rewards


and remember this is for bro's who are natty or on a low dose test cycle. Drugs like anabolic steroids/gh - growth hormone (somatropin) - /insulin/Clenbuterol/T-3 DRAMATICALLY change nutrient absorption and allocation

This the thread: http://www.elitefitness.com/forum/c...ns-you-may-have-ill-answer-thread-589391.html

 

[Gawd]

Hey,

Good info man, thanks.