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The Basics...Please Read
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Default The Basics...Please Read - 02-15-2007, 09:44 PM

This is not an article I found on the internet, or read in some book. This is stuff I have researched and learned by trial and error...take what you will....

So you wanna get big huh?
The bottom line is you have to eat more. A lot more. People who try to clean bulk end up gaining 10lbs or less and hit a plateau and then give up on the goal. There is this myth out there that they stay lean year round. Horseshit. They look relatively lean because their muscle bellies are so developed they appear muscular while grossly over weight and fat. Take Lee priest as an example...off season hits and he looks like fat bastard...literally. He blows up to 300+ and close to 17% BF, no lie. Ronnie Coleman gained 20lbs in 3 days post mr olympia. There was a video of him training and he was literally eating mcdonalds during a workout, fries and all. The only respect to diet is that they take in the required protein to get the size they want. It is impossible to take in 5000kcal from clean foods, impossible! So next time you wanna get big, make a plan to put on X amount of lbs, do it as fast as possible with intense training and the increased diet, then cut to whatever you want. Your muscle gain will be extraordinary.

So you wanna get cut huh?
Okay, now this is real easy. Here is a basic list of things sure to rip you up:
1. AM cardio on an empty stomach- this recruits pure fat for energy if you keep it to your target heart rate (THR). This is calculated by 220- age times 0.7. Keep your HR at this and watch the fat melt. Doing cardio on a full stomach just burns what you have eaten, not the fat stores you wanna get rid of.
2. Take glutamine in the AM- not post workout. The problem with taking glutamine post workout is that the proteins in glutamine and the protein shake you're taking in compete for absorbtion. This is not ideal.
3. Eat less, more often. This sounds simple, but people don't understand. Eat less food, thats cleaner and more frequent intervals, about every 2-2.5 hrs. Make all main components lean protein, either from a shake or from meats. Then in the am u can have good carbs from brown rice, veggies etc and in the pm (after 5) only trace carbs from veggies are allowed. Use flaxseed and protein shakes as supplementation for meals when hunger strikes. STAY THE HELL AWAY FROM MILK. It makes you soft as hell and has obscene amounts of useless calories. You think milk is a good idea? Show me your spider-webbed chest and rippling midsection.
4. Don't train light- by training lighter your muscles are remodeling smaller due to the decreased load you're putting on them. Go as heavy as you can go, to keep the muscle bellies full and what not. Most BB'ers hit PR's 2 weeks out from a show.

So you're sets of 10-12 aren't doing anything for you eh?
Duh! You aren't training intense enough. You should barely get the 2nd to last rep and be praying to god you don't die on the last rep. Aim between 6-8 reps on core movements (bench, dead, squat, rows) and makes these your staples. Yes virginia, tricep press downs aren't gonna make your tries balloon like close-grip bench and dips...gee I wonder why?

more to come...
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Default 02-16-2007, 12:45 AM

Nice work Jordan. I need to bookmark this and reference from time to time.


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Default 02-16-2007, 12:55 AM

That's what I'm talking about bro! Remember the post I did a week or two ago - that the "greats" weren't trained from the likes of Paris Hilton? This is along thos same lines, and you just hit it dead on Jordan. Top notch post bro!!! I have a feeling we'll be seeing you in Flex in the near future.

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Default 02-16-2007, 11:13 AM

Again, I love you guys. Right up my alley.

I have told guys again and again you have to eat to get big there is no other way around it. No short cut. I have even had some say they feel like they are going to be sick from eating so much. I say good. Then you know your getting enough. You body will deal with it.


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Default 02-16-2007, 07:19 PM

How to not be a pussy?
So you've been working out very regularly, but have plateued and are just in a rut. You complain to your gf about not being as big as you want and when you look in the mirror you aren't happy. What do you do? There are 3 things to look at in your life:
1. Supplementation
-Did you just stop taking your protein as regularly? Are you not getting a surplus of your vitamins? What aren't you getting from your supplements..WHAT IS MISSING? Realistically, you don't need the lastest greatest creatine or pH to get massive you just need to be smarter. You only need protein (in copious quantities), creatine, glutamine, and a multi-vitamin (unless you have a super duper diet that allows you to consume every vitamin in exact quantities you need). Now how do you get the most from your supps? Here ya go, protein, duh, you need at leasr 40g every 2-3 hrs, from either food or a shake or a combo, no way to get around it, YOU NEED PROTEIN. Don't have money for protein? Get a job and stop crying, how bad do you want this? Creatine, contrary to popular belief, creatine is most beneficial during workouts. Some manufacturers say to take creatine pre workout, this is due to additions in the creatine that supposedly spike your energy levels. Screw that, you need more ATP and creatine phosphate in your muscles to increase the weight and reps you lift. Take a gallon of water and pour in 2-3 scoops of creatine (size-on by gaspari is my fav) and make sure you drink the whole thing over the course of your workout so you can keep your intensity up. Glutamine, take this right after you wake up, and right before you go to sleep. It helps a ton in muscle rebuilding and nutrient transport. DONT TAKE IT POST WORKOUT, it will tie up receptor sites used for protein absorbtion. Multi vitamins will make sure you have everything and then some you need to grow that u probably dont get from your diet. There is no magical multi-vit that will make you superman, its just a supplement nothing more.
2. Lifestyle- How much are you sleeping? How's your diet? Do you drink a lot? Are you stressed? This is obviously variable from person to person, but 8 hrs of quality rest is needed. So you say you can't get that much sleep...rearrange your shit so you can. Do you want to grow? Do you not want to overtrain? Then figure out how you can get the proper sleep you need. Having troubles sleeping? Take some valerian root and melatonin, it will make you pass the hell out and get great sleep. What's your diet look like? Are you too 'busy' to pre make your meals, or eating junk from the cabinet? What the hell? This is not a lazy man's sport. This takes dedication I know, but c'mon can you honestly tell me you don't have time to broil 12 chicken breasts in 40 minutes that will last u all week? If I can do it, you can do it. No excuses, this is war on your body to force it to become whatever you want it to be. Now on to drinking, as something I've personally struggled with I can't imagine anyone being serious about training if you are going out every weekend and ruining what you spents 10hrs the past week doing. You are consuming shit calories, with no benefit, and ruining your CNS that you just spend the last week dialing in to the correct training intensity, give it up or give up your goal of being in this sport. "But i see guys that are in great shape at the bar...blah blah blah" Oh really? These guys are big and lean? Really? Not a chance. You show me one person that is 40lbs over his avg body weight and under 10% BF that drinks in excess on a regular basis and I'll show you 30 guys that can't get close because they made a choice in their life. I'm not saying be a priest, but not every weekend night do you need to get obliterated. Go out, have a drink, or better yet a water, and just hang out. If you need alcohol to have fun, you have bigger issues. Now onto my personal favorite, stress. People complain so much about being so busy and stressed. The key is to tackle the problem head on and take care of it so it doesn't throw everything out of whack. I've found that nabbing low hanging fruit like calling people back, or cleaning stuff during some down time helps get me motivated to get stuff done. Also, studies have shown that people that do cardio in the morning first thing at least 3 times a week get done in 7hrs what people who don't do cardio at all get done in 9hrs. The key is time management, instead of sitting in front of the tube 'relaxing', grab something you need to get done and do it while you're there. Such as reports, folding clothes, preparing meals, etc etc. Again, how bad do you want to succeed?
3. Training- You see people all the time in your gym that never get any stronger/bigger even though they are changing their workouts all the time and taking more and more supps. This is due to lack of intensity. You think your muscles want to change shape? Hell no, they would rather stay the same, or worse yet revert back to their homeostatic level. You have to push yourself everytime you swipe ur card into the gym. Push yourself to exhaustion. You should never think to yourself, I could have done a few more. Be honest with yourself, why are you there? You could spend that 10hrs a week with your friends or family instead of pissing away time doing something half assed.

I've said it alot, and maybe its from retrospect in my own life on many levels. How bad do you want it? Do you really want to succeed? Are you dedicated enough to overcome all the obstacles? Are you putting in the work to see the results? Ronnie Coleman said something that literally changed my outlook on life. He said " aint nobody wanna lift these heavy ass weights, except me". That's a beautiful way of looking at life. Realistically noone wants to go to the gym and walk out limping, or run to the bathroom and puke from the intensity. Noone wants to study on a friday night, and noone wants to wake up every morning at 6am to walk on a treadmill for an hour, but I do. I wanna go above and beyond so I know at the end of the day I put in my work. I'm doing all I can to better myself. Other people don't want to, but they aren't gonna be 250lbs ripped freaks of nature, they aren't gonna demolish dental school, they aren't gonna make 6 figures plus every year they work, they aren't gonna be the best person they can be. So the question is, do you have the drive to 'lift those heavy ass weights'?
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Lightbulb 02-16-2007, 07:37 PM

bro that was a awsome read, i like how you pointed out"" no crying and whimmpering just do it""" alot of people nee to read this man, i thought it was so far the best post on here by far<<< ''' you do it or you dont"" very very helpfull and it also puts you in your place when reading it.. thats what people need, my self needed that to!
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Default 02-17-2007, 06:04 PM

Alright, can we discuss creatine a little further here? I'll take that as a yes. I hear what your saying Jordan and I've often wondered why the manufacturers want you to take it post workout as well. I don't know how long ATP is stored. Besides the pre-workout dose, if I'm taking it post workout too...what does that do for someone? And also regarding your article referring to ingesting it during workout, does it turn to ATP that fast? If so, how much longer would it take for a gel cap to hit your system and turn to ATP?

Good read btw...just curious.

Thanks!
Rick


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Default 02-17-2007, 06:25 PM

Def we can discuss that. ATP levels are fairly constant in the body until strenuous activity depletes atp stores in the muscles. This will drive the cells to try and produce ATP at a high rate to replace the contantly used and stored ATP. This is why cells need nutrients to be able to synthesize ATP. This is a GREAT reason to have a pre workout meal, so you have stuff for your cells to make ATP with. Unless you are in a severely starved state, your ATP levels are good for about 3-5 seconds of full on anaerobic activity (maximal expenditure) before you deplete your source. This is why when you work out you have rest periods to regain energy sources (ATP). While I am unsure of the exact timeframe that ATP can be resynthesized and stored in muscles, we can be sure its extremely fast. So to paraphrase what I just said, ATP levels are not of extreme importance to us since as long as we aren't starving and working out for hours on end with no nutrients our ATP levels will be relatively normal.

Now onto creatine.
In muscles that do a lot of anaerobic training, known as white tissue, we store CREATINE PHOSPHATE in the muscles for increased capacity to do anaerobic activities. These get depleted over the course of a workout and are NOT resynthesized as quickly as ATP. This is why taking creatine during a workout is nice. Your muscles are getting CrP (creatine phosphate) depleted and you are replenshing your CrP stores simultaneously so you still have the same capacity as when you just began your workout. I surmise that the 'pre-workout' creatine shake has some effect within the first 20-30minutes of your workout, but there is a set capacity of CrP in the muscles based on the anaerobicity of the individual. For instance, a powerlifter will have much more CrP capacity than a marathon runner since all of his training is anaerobic, so the muscle has adapted. A post-workout dose of creatine will replace the CrP missing from each individual muscle, but when you think about it this is kind of foolish. CrP is synthesisized by cells per need and nutrient availability. So a post workout meal would be just as useful by providing the cells the raw materials to make the CrP.

As far as digestion of a cap and time frame of release, I would tend to lean towards it being slower than powder for a few reasons. One of which is the the need for digestion of the capsule that won't completely happen in the stomach, and will require the liver to get involved, whereas an aqueous creatine shake would be absorbed more readily throught the stomach since its molecules are already dissolved in solution.

FOCUS: Creatine during workout is beneficial to replace CrP used during excercises. ATP levels are constant when rest is allowed between activities in an oxygen rich environment. Creatine post workout is a waste when you can just eat a meal.
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Default 02-17-2007, 06:41 PM

Quote:
Originally Posted by Jordan566 View Post
... A post-workout dose of creatine will replace the CrP missing from each individual muscle, but when you think about it this is kind of foolish. CrP is synthesisized by cells per need and nutrient availability. So a post workout meal would be just as useful by providing the cells the raw materials to make the CrP.

Thanks for that info! You and madman have an insane amount of knowledge on these things.

Okay, so since I eat lunch about 30min after I workout, this could be sufficient for my CrP stores(?). I generally take 3 caps about 1hr pre-workout and 3 caps after workout. Would it be beneficial to move my second 3 caps to sometime pre-workout? Perhaps, 3 caps 2hrs before and 3 caps 30min before? Thoughts?


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Default 02-17-2007, 06:49 PM

post up your diet throughout the day leading up to the workout and afterwards...times and all. then we can go from there.
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Default 02-17-2007, 06:55 PM

Okay

6:45am Whole grain cereal + protein shake
10:30am PB Sandwich
11:30-12:45 Workout
1:10 (or so) lunch: Usually a large Salad w/meat - or chicken - or hamburger, or any kind of BBQ meat plate with cole slaw

Thanks!
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Default 02-17-2007, 07:31 PM

Okay. About 30min pre workout, hit up a protein shake w/ 2-3 caps of CEE. Then post workout, hit up another shake with 1 cap. Then before bed hit 2 more or so. Should help recovery. Btw the diet is looking a little sketchy, not to flame, but its just poor. Sorry man.
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Default 02-17-2007, 07:37 PM

Yeah, Jordan...I know it's sketchy. I have blood sugar problems and if I keep it too clean, I can't make it through the day's workout. Thanks for the suggestion...I'll give that a try.


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Default 02-17-2007, 09:29 PM

What kind of blood sugar problems? Inquiring minds want to know!!! :-) :-)
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Default 02-18-2007, 10:48 AM

Quote:
Originally Posted by Jordan566 View Post
What kind of blood sugar problems? Inquiring minds want to know!!! :-) :-)

Well, I haven't been to the Doc about it in alot of years because it had not been a frequent problem since I've been married (15+yrs) with an improved lifestyle and diet. Since I've started working out though, it has kind of reared it's ugly head. All I can tell you is what I've figured out on my own. I notice I feel better if I keep sugars in my body. And when I say better, I mean I feel normal post workout vs. not being able to think clearly and extremely weak and shakey. On one of my off days, I can eat as lean as I want to it seems there are no problems. I know I should get it checked out, but to me it would be hard for them to recreate this in a Dr's office....unless they have me come back post workout and then I might need a driver.


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Default 02-18-2007, 11:05 AM

Have you ever tried taking in dextrose and maltose post workout? The reason I'm harping on this, is because there is so much more potential left in your diet.
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Default 02-18-2007, 11:10 AM

No I haven't, but would be willing to try it. I'll look into that. Sources?

Thanks by the way!


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Default 02-18-2007, 11:25 AM

You can get it em anywhere pretty much. Vitamin Shoppe is a good one. Basically you would take it 30min prior to workout with some food, then post workout as well. Should help with blood sugar, then you can cram in the meat!!
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Default 02-18-2007, 11:30 AM

Okay, good deal!

Oh yeah, do you have a diet log on here? If not, can you post a typical day in the life of Jordan diet-wise?


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Default 02-18-2007, 11:53 AM

Here is my current diet/shake regime/time schedule
630- wake up (glutamin shake)
645-745- walk on treadmill
800am- 1 cup oatmeal, 1 can of tuna
1030am- protein shake, 2 tsp flaxseed oil
1230pm- chicken breast/can of tuna and 1/2 cup brown rice
2:30- pre workout- superpump 250 shake and a pbj
3-430-workout (creatine shake)
445- post workout- protein shake, chicken breast, 1/2 cup brown rice
6:30- tuna/chicken/lean steak + 1 cup steamed veggies
9:30- protein shake, 2 tsp flax seed oil, glutamine shake
10:00pm-11:00pm bed time
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