Macro Help!

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  1. Quote Originally Posted by missbeast View Post
    So with the water & glycogen... is there a way to regulate it? Man, I feel so STUPID not knowing this stuff. Ah, I guess we all have to start somewhere eh?

    Sharie
    Healthy amount of cardio, tanning, sauna can help shed out the water...but you need to gain the glycogen weight too. Glycogen will help a lot in sarcoplasmic hypertrophy sets, and in those taxing high repetition exercises needed to build muscle (well you do need myofibrillar hypertrophy too, but it's part of it).
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep


  2. Quote Originally Posted by missbeast View Post
    I am most definitely NOT looking for low cal foods by any means, I just need to keep my carb intake under control. Also, how often do you guys recommend refeeding?
    If you really want to go Keto or "Low carb" style, every 5-7 days I would say, depending on how much you are taxing the glycogen reserves.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  3. Sigh, you basically just spoke to me in a foreign scientific language that I can't understand LOL fail on me
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  4. Cel- you killing it today lol

  5. Quote Originally Posted by missbeast View Post
    Sigh, you basically just spoke to me in a foreign scientific language that I can't understand LOL fail on me
    Google cyclical keto diet
  6. Found this article on Bodybuilding.com.. thoughts?


    I found an article on hypertrophy training & it says that you should only work out 3 times per week...
    Working out only 3x a week doesn't sound like enough.. I am used to training 6 to 7 days a week. However, it wouldn't surprise me if I overtrain.. currently I am following Sandi Griffins plan which consists of training 7 days a week.. she's pretty hardcore. I tried posting the link to her work out, but it won't let me because I don't have enough posts (stupid). But she does 4 sets of 3-5 exercises per body part and her training sessions are 7 days a week....





    Thoughts?

    Sharie

  7. That could also be why you aren't growing 7 days a week means no rest. Rest means muscle growth. The 10x10 you into work out 3 days but you beat your body to the point that you need to rest.

  8. Quote Originally Posted by missbeast View Post
    I found an article on hypertrophy training & it says that you should only work out 3 times per week...
    Working out only 3x a week doesn't sound like enough.. I am used to training 6 to 7 days a week. However, it wouldn't surprise me if I overtrain.. currently I am following Sandi Griffins plan which consists of training 7 days a week.. she's pretty hardcore. I tried posting the link to her work out, but it won't let me because I don't have enough posts (stupid). But she does 4 sets of 3-5 exercises per body part and her training sessions are 7 days a week....





    Thoughts?

    Sharie
    If you have training experience and you know about proper form in compounds, then use this article to help you out:

    http://www.simplyshredded.com/mega-f...ated-2011.html
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  9. Quote Originally Posted by pampers938 View Post
    That could also be why you aren't growing 7 days a week means no rest. Rest means muscle growth. The 10x10 you into work out 3 days but you beat your body to the point that you need to rest.
    Rest, overtraining and workout volume are terms that are particularly misunderstood sometimes. The problem is the volume some people handle 6-7 days a week, the neglect for worrying about TUT, and the lack of knowledge in Muscle Fiber type and the difference between Sarcoplasmic and Myofibrillar Hypertrophy.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  10. Very true.

  11. Quote Originally Posted by pampers938 View Post
    rest means muscle growth.
    Nailed.
    Psalms 62:1-62:2

  12. Caloric Surplus + Rest = Growth actually...rest all you want, if you are not on a surplus (or AAS haha) you just won't grow .
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  13. Thanks. I don't much I just know what worked for me an I didn't start growing until I turned it down a notch. And not to mention I have broken all my PRs.

  14. I really like the thought of staying in the 3-5 rep range. I love going heavy! If I am only doing 3-5 reps, I can majorly up my weights on everything I do. Great info, thank you!

  15. 5x5 really helped me push my gains and PRs

  16. Quote Originally Posted by missbeast View Post
    I really like the thought of staying in the 3-5 rep range. I love going heavy! If I am only doing 3-5 reps, I can majorly up my weights on everything I do. Great info, thank you!
    Low reps does not automatically build up to mass, it will build strength...and a stronger muscle can become a bigger muscle. Do not confuse strength testing with strength growing, even worse...with mass gaining.

    High repetition work has it's place in mass gaining.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. Quote Originally Posted by missbeast View Post
    PR's?
    Personal records.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  18. Quote Originally Posted by missbeast View Post
    PR's?
    Personal record
    Psalms 62:1-62:2

  19. SO NOT UP TO DATE ON ALL THIS LINGO. Such a newb. Ugh.

  20. Quote Originally Posted by missbeast View Post
    SO NOT UP TO DATE ON ALL THIS LINGO. Such a newb. Ugh.
    newb=n00b

    just contributing to the thread
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Quote Originally Posted by Sean1332 View Post

    newb=n00b

    just contributing to the thread
    Attaboy
    Psalms 62:1-62:2

  22. I was also seeing on bodybuilder.com people suggesting this ratio as well:
    Protein: 1.59g/bodyweight
    Carbs: 1.75g/bodyweight
    Fats: .33g/bodyweight

    Thoughts?

  23. Quote Originally Posted by missbeast View Post
    I was also seeing on bodybuilder.com people suggesting this ratio as well:
    Protein: 1.59g/bodyweight
    Carbs: 1.75g/bodyweight
    Fats: .33g/bodyweight

    Thoughts?
    disagree.

    go with cel and tyga. there's studies saying that the excess protein won't do ****
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Quote Originally Posted by missbeast View Post
    I was also seeing on bodybuilder.com people suggesting this ratio as well:
    Protein: 1.59g/bodyweight
    Carbs: 1.75g/bodyweight
    Fats: .33g/bodyweight

    Thoughts?
    No...just no lol...I posted you the essential levels that are ideal even for natural bodybuilders. You should NOT have low fats honestly...and more than 1g/lb of bodyweight is pointless unless you are on a heavy AAS c*cktail.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. Just asking fellas

  26. AAS -anabolic androgenic steroids

    Or

    Roids, gear, dat ronnie coleman, jects, sauce

    ...list goes on
    Psalms 62:1-62:2

  27. I would follow what cel is saying the man knows his ****

  28. Yeah I am, he's great.

  29. At least you have a place like this to come to I was steered the wrong way a few years ago and did my first and only AAS cycle.

    The best advice is to become a sponge and listen to guys like cel.

  30. That's the plan! I need to work on a diet layout.

  31. I regard Rodja, mr.cooper69 , nattydisaster, Zir ReD and jbryan101 as the most important and knowledgeable beings in this forum. All I know I learned from them...they are amazingly caring and well educated people that, like me, love helping other fellow lifters reach their goals.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  32. Quote Originally Posted by tyga tyga View Post
    I dont think your 17% bf at 110lbs.
    She is only 4'11"...

    Very possible she just feels she is "skinny fat" as they call it. 17% is far from fat even if you were 4'10 at 110lbs! But your BF% is is within more than healthy range for your age, height, and total weight.

    I wouldn't take anavar in hopes of it helping you to "bulk". NO

    Either way...
    I highly agree with the first response to your post. First, learn more about your body and what direction you need to take prior to adding supplements (natural or otherwise) and then educate yourself on what might work for your goals and then start from there.
    National Level NPC Competitor
    Sponsored Athlete for Muscle Gauge Nutrition
    www.facebook.com/VanessaValdez.National.Competi tor
  

  
 

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