Old-School 3 day per week thread....

[arb]

what sort of diet did you follow whilst on the program (e.g. what sort of percentage from fat calories) ?

 

[The Shadow]

what sort of diet did you follow whilst on the program (e.g. what sort of percentage from fat calories) ?

I followed 20 calories per pound with a 40/30/30 split of Carbs/Protein/Fat

 

[Cuts]

And how many cals/lb would you suggest for someone looking to lose fat? Also, on average, how long did these workouts take for you? Thanks. I'm gonna try this starting Monday.

 

[The Shadow]

And how many cals/lb would you suggest for someone looking to lose fat? Also, on average, how long did these workouts take for you? Thanks. I'm gonna try this starting Monday.

Anywhere form 12-15 calories. The w/o shouldn't take any longer than 35-45 minutes.

 

[visions]

alright corn...I've been convinced..today I start the program, I will keep you guys updated. I plan to train on this regimen for a 6 week period and then following this program I would like to strip all the fat I will gain while maintaining the muscle over a 6 week period right?

I am 5'10 175 10% BF I want hit 190 and then get back down to about 185. So in a 12 week period I would like reach about 10 lbs of lean muscle. I have started a bulking diet as of today and will post that tommorrow for critquing and suggestions. I will also give weekly updates on the progress of my improvements on both strength and size. Thanks for all the info guys, I have been contemplating on the best alternative to a bulking cycle. Also I will be training naturally but will be supplementing 2 5 gram servings of creatine, 3 servings of whey and 2 myoplexes a day. What other supplements would you suggest?? Flax and glutamine or should I hold off on that for the cutting cycle that will follow this 6 week program??

Thanks again

 

[The Shadow]

Also I will be training naturally but will be supplementing 2 5 gram servings of creatine, 3 servings of whey and 2 myoplexes a day. What other supplements would you suggest?? Flax and glutamine or should I hold off on that for the cutting cycle that will follow this 6 week program??

Thanks again

Do the Whey and the Glutamine. If you can get some ala for the bulking part of the program as well.

Save the Flax for later as you will need it to replace the carbs you pare away.

Shoot for 20-25 calories per pound.

 

[visions]

Do the Whey and the Glutamine. If you can get some ala for the bulking part of the program as well.

Save the Flax for later as you will need it to replace the carbs you pare away.

Shoot for 20-25 calories per pound.

alright so I wanna shoot for about 4000 calories a day and sorry what is ala?

 

[The Shadow]

alright so I wanna shoot for about 4000 calories a day and sorry what is ala?

ala is ALpha Lipoic Acid. Relatively cheap supplement. Shoot for 600-800 mg per day. Helsp shuttle Carbs into system as muscle glycogen. Think "insulin" type results but not on that magnitude.

www.beyond-a-century.com

 

[visions]

ala is ALpha Lipoic Acid. Relatively cheap supplement. Shoot for 600-800 mg per day. Helsp shuttle Carbs into system as muscle glycogen. Think "insulin" type results but not on that magnitude.

www.beyond-a-century.com

Cool..thanks and tonight I'm gonna get that diet up.

 

[visions]

sorry one more question? On which day do you do straight legged deadlifts? and for bench can I or should I do incline instead of flat??