Macro Help!

Page 2 of 2 First 12
  1. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    Sigh, you basically just spoke to me in a foreign scientific language that I can't understand LOL fail on me
    •   
       

  4. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452717
    Level
    33
    Lv. Percent
    75.94%
    Achievements Activity Pro

    Cel- you killing it today lol
  5. Senior Member
    uvawahoowa's Avatar
    Stats
    6'2"  190 lbs.
    Join Date
    May 2012
    Posts
    1,482
    Rep Power
    31242
    Level
    29
    Lv. Percent
    98%
    Achievements Activity ProPosting Pro

    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. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    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. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452717
    Level
    33
    Lv. Percent
    75.94%
    Achievements Activity Pro

    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. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452717
    Level
    33
    Lv. Percent
    75.94%
    Achievements Activity Pro

    Very true.
  11. Elite Member
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    7,027
    Rep Power
    2523495
    Level
    82
    Lv. Percent
    94.08%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by pampers938 View Post
    rest means muscle growth.
    Nailed.
    MYOKEM ATHLETE & REP
    BJOHNSON15 @MYOKEM.COM FOR 15% OFF

    PSALMS 62:1- 62:2
  12. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452717
    Level
    33
    Lv. Percent
    75.94%
    Achievements Activity Pro

    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. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    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. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452717
    Level
    33
    Lv. Percent
    75.94%
    Achievements Activity Pro

    5x5 really helped me push my gains and PRs
  16. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    PR's?
  18. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by missbeast View Post
    PR's?
    Personal records.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  19. Elite Member
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    7,027
    Rep Power
    2523495
    Level
    82
    Lv. Percent
    94.08%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by missbeast View Post
    PR's?
    Personal record
    MYOKEM ATHLETE & REP
    BJOHNSON15 @MYOKEM.COM FOR 15% OFF

    PSALMS 62:1- 62:2
  20. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    SO NOT UP TO DATE ON ALL THIS LINGO. Such a newb. Ugh.
  21. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,713
    Rep Power
    3460032
    Level
    90
    Lv. Percent
    20.05%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    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.
  22. Elite Member
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    7,027
    Rep Power
    2523495
    Level
    82
    Lv. Percent
    94.08%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by Sean1332 View Post

    newb=n00b

    just contributing to the thread
    Attaboy
    MYOKEM ATHLETE & REP
    BJOHNSON15 @MYOKEM.COM FOR 15% OFF

    PSALMS 62:1- 62:2
  23. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    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?
  24. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,713
    Rep Power
    3460032
    Level
    90
    Lv. Percent
    20.05%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    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.
  25. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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
  26. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    Just asking fellas
  27. Elite Member
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    7,027
    Rep Power
    2523495
    Level
    82
    Lv. Percent
    94.08%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    AAS -anabolic androgenic steroids

    Or

    Roids, gear, dat ronnie coleman, jects, sauce

    ...list goes on
    MYOKEM ATHLETE & REP
    BJOHNSON15 @MYOKEM.COM FOR 15% OFF

    PSALMS 62:1- 62:2
  28. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452717
    Level
    33
    Lv. Percent
    75.94%
    Achievements Activity Pro

    I would follow what cel is saying the man knows his ****
  29. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    Yeah I am, he's great.
  30. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452717
    Level
    33
    Lv. Percent
    75.94%
    Achievements Activity Pro

    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.
  31. New Member
    missbeast's Avatar
    Stats
    4'11"  110 lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    41
    Rep Power
    5681
    Level
    7
    Lv. Percent
    4.17%

    That's the plan! I need to work on a diet layout.
  32. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428708
    Level
    76
    Lv. Percent
    42.63%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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
  33. New Member
    WPChickDiesel's Avatar
    Stats
    5'2"   lbs.
    Join Date
    May 2012
    Posts
    336
    Rep Power
    44497
    Level
    17
    Lv. Percent
    56.37%

    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
  

  
 

Similar Forum Threads

  1. Macro Help
    By jbotelho6791 in forum Bulking
    Replies: 3
    Last Post: 03-11-2012, 03:09 PM
  2. Macro help
    By pantherdude63 in forum Nutrition / Health
    Replies: 6
    Last Post: 02-02-2012, 08:38 AM
  3. Cut macro help
    By ih8uselessppl in forum Weight Loss
    Replies: 1
    Last Post: 01-12-2012, 07:45 AM
  4. Need some macro help
    By ih8uselessppl in forum Bulking
    Replies: 4
    Last Post: 01-01-2012, 03:15 AM
  5. Help with macro nutrient ratios
    By Head Nurse in forum Weight Loss
    Replies: 4
    Last Post: 03-30-2005, 06:19 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in