once you hit macros, where to put extra cals?

Page 1 of 3 123 Last
  1. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    once you hit macros, where to put extra cals?


    This is something that really has been bothering me for a while........now i know protein requirements vary but a decent way of thinking is 1g/lb/bw .........then a decent amount of fats and carbs........but what do you do when you are taking in 4500-5000 cals? This is my issue


    Ialso try to follow a carb cycling diet so on a low carb day how the heck do i get in that many cals without having rediculously high protein? I have been taking in tons of protein upwards of 300g easy on low carb days ifnot 400gs...... and fats are well over 200g as well. If I were to use the 1g/lb I woudl only take 160-165 g protein and minimal carbs so id have to have like 400g of fat.......that jsut does not seem right.....andon high carb days carbs would have to be like 800g.......that again just doesnot seem right for someone of my body size..........

    input?

  2. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,766
    Rep Power
    2850133
    Level
    79
    Lv. Percent
    86.58%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Wat are ur stats. 4500-5000 is alot
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  3. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    5'9 160-165, bulking, very active, high volume workouts, been slowly gaining for the past few months.....
    •   
       

  4. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,766
    Rep Power
    2850133
    Level
    79
    Lv. Percent
    86.58%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Carbs to me are easier to meet my cal goal after minimums are met but im around 3k
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  5. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    yea like it just seems crazy to eat 400g fat lol and i like protein!!!! and i cant justify eeating liek 800g carbs everyday at my bodyweight ya know....but i dont want to hurt my body by consistently taking in 300+ g protein
  6. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    I both highly doubt you need that many calories and that you're actually consuming that many.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  7. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,766
    Rep Power
    2850133
    Level
    79
    Lv. Percent
    86.58%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Do you really feel the need for that many cals? My natural tdee is low so i never need more than 3k to build new mass, and i struggle with that lol
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  8. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,712
    Rep Power
    5317492
    Level
    84
    Lv. Percent
    98.97%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by Rodja View Post
    I both highly doubt you need that many calories and that you're actually consuming that many.
    This.

    But then again you might be an olympic rower. Curious as to what you do that would require so many calories?
  9. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Posts
    9,837
    Rep Power
    2469152
    Level
    76
    Lv. Percent
    80.81%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by mkretz View Post
    yea like it just seems crazy to eat 400g fat lol and i like protein!!!! and i cant justify eeating liek 800g carbs everyday at my bodyweight ya know....but i dont want to hurt my body by consistently taking in 300+ g protein
    I've done the 300+gr of fat before. Cook everything in oil and a couple TBS of Peanut butter for dessert....with every meal. It's possible but not very practical.

    Over the years I've learned to manipulate it kind of like a "carb backload" with a pre/intra/post shake (1 big shake) with a solid meal after. I simply eat the same without the carbs on "off days"
    Serious Nutrition Solutions Representative
  10. Senior Member
    uvawahoowa's Avatar
    Stats
    6'2"  190 lbs.
    Join Date
    May 2012
    Posts
    1,482
    Rep Power
    31243
    Level
    29
    Lv. Percent
    98.75%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by mkretz View Post
    yea like it just seems crazy to eat 400g fat lol and i like protein!!!! and i cant justify eeating liek 800g carbs everyday at my bodyweight ya know....but i dont want to hurt my body by consistently taking in 300+ g protein
    You aren't going to hurt yourself with 300+ g protein/day
  11. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    812
    Rep Power
    200687
    Level
    28
    Lv. Percent
    75.13%

    Quote Originally Posted by Rodja View Post
    I both highly doubt you need that many calories and that you're actually consuming that many.
    x2.

    OP, I know metabolisms are different and I've known guys who could eat a horse a day and not gain any fat but I bulk with fewer calories than that and I haven't seen the lighter side of 220lbs in a few years.

    I would experiment reducing your calories to a level in line with your macro requirements or slightly over and monitor progress for 6 weeks or so.
  12. New Member
    hossjob's Avatar
    Join Date
    Dec 2006
    Posts
    264
    Rep Power
    5025
    Level
    13
    Lv. Percent
    87.14%

    Very active, high volume + bulk and wanting to eat up to 5,000 cals? You are going to have to up your protein to 1.5-2 g/lb and increase your carbs. If you are worried about adding to much fat, decrease your cals. Start at 20 X's your body weight with 45-50% coming from carbs, 30-35 from protein, and 20% from fats. If you want to carb cycle, simply eliminate your high carb post workout meal on your non training days and increase fats and protein slightly on those days.
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME
  13. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    thanks for all the input guys i really apprecateit and i havent gainedthat fast consuming thatmuch......also i dont consume that much EVERY day like today is at 4100 cuz it goes by my activity....some days i do alot more than others.......... so i do feel that i am using it sicne i haent put on too much badweight gianedabout 12-13 lbsin like 3 months, taht sems pretty healthy
  14. Senior Member
    02sixxer's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Sep 2012
    Posts
    1,654
    Rep Power
    389587
    Level
    41
    Lv. Percent
    16.03%
    Achievements Activity ProPosting Pro

    OP can you lay out your diet for me?

    I am 6'2" - 220lbs and I can gain on 3000 cals. I am at 3200 right now and gaining good. Are you measuring everything with a scale and measuring cups. What is the quality of the food you are eating and supplements are you on.
    Formutech Nutrition Rep --------------Team IronClad Physiques!!!
    www.formutechnutrition.com------------------ NPC Competitor
    www.facebook.com/fnutrition
  15. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    812
    Rep Power
    200687
    Level
    28
    Lv. Percent
    75.13%

    And a routine outline? If you're hitting the weights and eating like that you should definitely see some gains. Something is off.
  16. Elite Member
    breezy11's Avatar
    Stats
    5'11"  240 lbs.
    Join Date
    Jan 2012
    Posts
    7,953
    Rep Power
    4820750
    Level
    90
    Lv. Percent
    8.8%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Not everyone's required calories (relative to their current goal) are going to fall in line with their calculated BMR/TDEE. I'm 5'11" 210lbs and maintain at ~4500 calories. Besides the OP's metabolism and activity level being a factor, there could be absorption issues as well.
    PES Representative
    http://pescience.com/insider
    http://selectprotein.com
  17. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,766
    Rep Power
    2850133
    Level
    79
    Lv. Percent
    86.58%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by breezy11
    Not everyone's required calories (relative to their current goal) are going to fall in line with their calculated BMR/TDEE. I'm 5'11" 210lbs and maintain at ~4500 calories. Besides the OP's metabolism and activity level being a factor, there could be absorption issues as well.
    Agreed. While bulking i put on fat at 2700-2800 cals. Im 5'6" at 183. My tdee is 2700 cals reportedly.
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  18. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    Quote Originally Posted by TexasGuy View Post
    And a routine outline? If you're hitting the weights and eating like that you should definitely see some gains. Something is off.
    i am seeing gains
  19. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    Quote Originally Posted by 02sixxer View Post
    OP can you lay out your diet for me?

    I am 6'2" - 220lbs and I can gain on 3000 cals. I am at 3200 right now and gaining good. Are you measuring everything with a scale and measuring cups. What is the quality of the food you are eating and supplements are you on.
    first off i do measure with a scale and measuring cups........

    todays meal....

    1 cup oats with 1/2 apple, 1 ozblueberries 1.25 cups almond milk

    2 eggs
    1sliceffcheese
    8 egg whites
    4 slicescanadian bacon
    6oz raw chicken mixed with veggies and 1 cup pasta sauce
    4ozavocado
    2.25 Tblspn oil
    4 oz polish sausage
    2 chicken sausages
    2ozhummus
    1/2 cup macand cheese
    3 oz cookedgrilled chicken
    green beans
    2 poptarts
    1 cup butterfinger ice cream
    1 chobani rasperryyogurt
    1 scoop of golden gains in almond milk with a TBLSP of PB
    3/4 cup FF cotttage cheese
    1 cup low fat cottage cheese
    1slice of protein cheese cake (its the recipe that floats around on here)
  20. Senior Member
    PuZo's Avatar
    Stats
    6'2"  188 lbs.
    Join Date
    Apr 2010
    Posts
    1,438
    Rep Power
    412207
    Level
    37
    Lv. Percent
    45.67%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by hossjob View Post
    Very active, high volume + bulk and wanting to eat up to 5,000 cals? You are going to have to up your protein to 1.5-2 g/lb and increase your carbs. If you are worried about adding to much fat, decrease your cals. Start at 20 X's your body weight with 45-50% coming from carbs, 30-35 from protein, and 20% from fats. If you want to carb cycle, simply eliminate your high carb post workout meal on your non training days and increase fats and protein slightly on those days.
    Good info right here!
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com
  21. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,712
    Rep Power
    5317492
    Level
    84
    Lv. Percent
    98.97%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    How active are you on a daily basis? I.e. what do you do to burn that much? In line with what breezy said; if you really arnt active on a day-to-day basis that requires so many kcals but yet you need to consume them, maybe get that checked out.

    On the other hand, if you are that active then dammmmmmmn your grocery bill going to get huge once you get huge haha
  22. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    well..my workouts are very high volume and last around 3 hs, doa 10-15 min warmup plus cardio after and i was doing "cardio" ALOT becuase i woudl study while on the elipticalto keep me awakesoi wasbring ALOTof cals doin that
  23. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Why in the **** are you training for 3 hours?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  24. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,329
    Rep Power
    3827592
    Level
    92
    Lv. Percent
    57.55%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Stop training for 3 hours and doing cardio after every workout. That's ridiculous. No wonder you have to eat so many calories. TBH, when I lowered my volume and decreased my workout times to 45-60 minutes I noticed the greatest gains.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  25. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    812
    Rep Power
    200687
    Level
    28
    Lv. Percent
    75.13%

    Quote Originally Posted by mkretz View Post
    well..my workouts are very high volume and last around 3 hs, doa 10-15 min warmup plus cardio after and i was doing "cardio" ALOT becuase i woudl study while on the elipticalto keep me awakesoi wasbring ALOTof cals doin that
    Can you outline your routine?
  26. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    meant to put 2 hours...........

    today was chest/abs/tris

    banded explosive bench 10 sets of 3
    banded bench 4 sets of 10
    reg bench 4 sets of 10
    incline bench 4 sets of 10
    decline bench 4 sets of 10
    4 sets of BW dips
    4 sets decline machine
    4 sets of DB flys
    4 sets of pullovers
    pulse up leg raise 100 reps total with ankle weights
    leg raises 1 reps total with ankle weights
    rope crunches
    rope pressodwns 4sets drop on last set
    rev grip pressdown 4 sets drop on last set..............ye ai know i should cutdown volume.........i do like eating so much though haha
  27. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,329
    Rep Power
    3827592
    Level
    92
    Lv. Percent
    57.55%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Way too much. Youre doing 58 sets for chest per workout. Theres no need to do every possible exercise for chest in one session haha

    I say cut back on volume and reduce your cardio to just a couple times a week. You burning all those calories and not making up for them is pretty counterintuitive of your bulking. Unless of course you are making them up but having to eat 4000+ kcal to do so.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  28. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    812
    Rep Power
    200687
    Level
    28
    Lv. Percent
    75.13%

    The whole routine. How do you have the energy for 150 bench press reps? My initial thoughts are either you're doing it wrong or I reaally need to experiment with a **** ton of food!
    Quote Originally Posted by mkretz View Post
    meant to put 2 hours...........

    today was chest/abs/tris

    banded explosive bench 10 sets of 3
    banded bench 4 sets of 10
    reg bench 4 sets of 10
    incline bench 4 sets of 10
    decline bench 4 sets of 10
    4 sets of BW dips
    4 sets decline machine
    4 sets of DB flys
    4 sets of pullovers
    pulse up leg raise 100 reps total with ankle weights
    leg raises 1 reps total with ankle weights
    rope crunches
    rope pressodwns 4sets drop on last set
    rev grip pressdown 4 sets drop on last set..............ye ai know i should cutdown volume.........i do like eating so much though haha
  29. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    I can tell without a doubt that you're not anywhere the strength level to where you will benefit from accommodating resistance on your bench and they sure as hell aren't to be used for a set of 10.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  30. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    i usually use the bands for spedreps(sets of 3) of in the 6-8 range but changd itup today.............and i knwo its too much but i honestlyliek eating soo much food and i think thatsyi do so much soi can eatthat much....kind of a vicious cycle.....
  31. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by mkretz View Post
    i usually use the bands for spedreps(sets of 3) of in the 6-8 range but changd itup today.............and i knwo its too much but i honestlyliek eating soo much food and i think thatsyi do so much soi can eatthat much....kind of a vicious cycle.....
    I fully understand the purpose and role of speed bench/dynamic effort, but my point is that you're far too much of a neophyte to implement this kind of training.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  32. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    Quote Originally Posted by Rodja View Post
    I fully understand the purpose and role of speed bench/dynamic effort, but my point is that you're far too much of a neophyte to implement this kind of training.
    you dont think it benefits me atall? I have been lifting for aw hile and feel like its a good way to shock my muscles.....plus ive gotten stronger using them........... maybe ill take time off of them for a few weeks
  33. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    812
    Rep Power
    200687
    Level
    28
    Lv. Percent
    75.13%

    Quote Originally Posted by mkretz View Post
    you dont think it benefits me atall? I have been lifting for aw hile and feel like its a good way to shock my muscles.....plus ive gotten stronger using them........... maybe ill take time off of them for a few weeks
    How much effort do you put in to your lifts? When you're done with a set, how much "gas in the tank" are you reserving as an estimate?


    What you need to realize is that throwing weights around and eating will cause muscle and strength growth, especially as a newbie. This doesn't mean throwing the kitchen sink at your routine is the best, most effective method, even if you are seeing gains, and you won't see any renowned coaches or trainers advertising routines that do that for a reason.

    My recommendation would be to research some effective training protocols and routines people have been using successfully. Find one that fits your goals (increased strength or hypertrophy?) and actually read the literature behind the routine to understand the why behind the what.

    As you become more knowledgeable, building your own effective routines will be a viable option.

    If you are deadset on your exercise selection, at least split the heavy weight work and the high rep work in to seperate sessions. And drop the bands, just go heavy with a spotter for now.

    Check out:

    Bill Starr
    Jim Wendler
    Dave Tate
    Bill West
    Mark Rippetoe
    Arthur Jones

    And of course... Joe Weider.

    Read through these guys philosophies and absorb. You'll see a variety of training theories and methodologies but will understand their appropriate application.

    I realize that this is about diet though. Once I hit my macros, if I still need to hit a higher calorie level, I typically fill my gap with the same macro ratios I'm shooting for, just more of them all together.
  34. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,329
    Rep Power
    3827592
    Level
    92
    Lv. Percent
    57.55%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Great advice above. I used to drive myself crazy making up my own splits trying to hit everything twice a week. Random rep ranges, no structure to my sessions, no progression, overtraining, coming on the boards asking "this routine work? what about this one I made up" I did that for years and never progressed how I have once commiting to a structured program. I'm not smart-Ill leave it to the guys that are bigger and smarter than me to tell me what to do.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  35. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by mkretz View Post
    you dont think it benefits me atall? I have been lifting for aw hile and feel like its a good way to shock my muscles.....plus ive gotten stronger using them........... maybe ill take time off of them for a few weeks
    They're not going to benefit you at all because you're too inexperienced with proper technique, the uses of accommodating resistance, and, I'm going to guess, not benching enough.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  36. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    thanks for all the advice guys i really appreciate it, i will def work on decreasing trianing volume, today i limited mysel to 1.5horus with warmups so thats t least an hour shorter than normalso im happy.

    in regards to gas leftin the tank honestly itdepends on the day but somedayim whooped and need aLOT of preworkout to getthrough, esp, some leg days, droppin to the floor after drop sets on suats and leg pressesand hacks...........legs sore for a week.......

    i did teh layne norton power/hypertrphy split fora whle and lovedit but i had a partner and a psotter for those heavy days, i dont have that anymore ewhich sux!
  37. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    I do want to get stronger but i woudl say my main focus is to get bigger (hypertrophy)........what recommendations as regard to programs do you have? thanks again
  38. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,329
    Rep Power
    3827592
    Level
    92
    Lv. Percent
    57.55%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    any program by the people mentioned above

    you gettin bigger depends on your diet, and not burning all 4,000 cals like you have been.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  39. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,329
    Rep Power
    3827592
    Level
    92
    Lv. Percent
    57.55%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    and your workouts shouldn't be dictated by how much prewo you take.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  40. Professional Member
    mkretz's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    4,560
    Rep Power
    1446992
    Level
    61
    Lv. Percent
    21.67%
    Achievements Activity AuthorityActivity ProPosting Pro

    btw congrats guys, we made the newsletter lol!!!
  

  
 

Similar Forum Threads

  1. Please read, didnt know where to put this
    By ephedroman in forum Company Promotions
    Replies: 0
    Last Post: 12-17-2009, 11:24 PM
  2. didnt know where to put this so i guessed :)
    By just93 in forum Forum Suggestions and News
    Replies: 31
    Last Post: 12-10-2008, 04:15 PM
  3. Dont know where to put this but take a look!
    By just93 in forum Training Forum
    Replies: 8
    Last Post: 11-20-2008, 10:31 PM
  4. Replies: 2
    Last Post: 03-14-2004, 07:28 AM

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