Training plan for next 12 months

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  1. Quote Originally Posted by AlexPowell View Post
    Feel free to discuss in my log, as I have my own ways of preventing "stalls" on zero carbohydrate diets - would be a good discussion!
    Best diet though is the one that you'll stick with!
    Well...I've discussed elsewhere and it has to do with the fact that burning fat is well actually an efficient conversion of mass to calories...which means it is inefficient for fat loss (counter intuituvely).

    Being fat makes you really good at burning fat for energy. Caloric deficits, and low carb diets make you even better at burning fat. Lean people tend to burn carbs.


  2. Still a few more posts to go before I can post pics. Will post then.
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  3. Quote Originally Posted by AlexPowell View Post
    Feel free to discuss in my log, as I have my own ways of preventing "stalls" on zero carbohydrate diets - would be a good discussion!
    Best diet though is the one that you'll stick with!
    Iíll have to check it out, too.

  4. Current workouts-

    Split A:
    Leg press
    Calf raises
    Thigh abductor(the one where you push knees away from each other)
    Lateral raise
    Shoulder press
    Upright row
    Dips
    Bicep curl
    Myotatic crunch
    Cat vomit

    B:
    Leg extension
    Leg curl
    Thigh anductor
    Back extension
    Pec deck
    Decline press
    Lat pull
    Machine row
    Myotatic crunch
    Cat vomit

  5. Quote Originally Posted by HIT4ME View Post
    Well...I've discussed elsewhere and it has to do with the fact that burning fat is well actually an efficient conversion of mass to calories...which means it is inefficient for fat loss (counter intuituvely).

    Being fat makes you really good at burning fat for energy. Caloric deficits, and low carb diets make you even better at burning fat. Lean people tend to burn carbs.
    I do agree and I think one of the major pitfalls of ketogenic style diets is that they have some fear of protein to avoid gluconeogenesis
    I'm getting at least 60% of my calories from protein and equally importantly - red meat. Low insulin + high glucagon + carnitine = the perfect catabolic environment

    Where a lot of people go wrong with ketogenic diets is they'll skip the red meat for fish, chicken and pork, keep the protein really low then get as much as 80% of their calories from fats. There is no dietary carnitine to escort the fatty acids into the mitocondria, glucagon is not as high as it should be and they are not getting the same amount of ketogenesis as there is free fatty acids to use for energy instead. So they are not in as much a catabolic state

    So looks like we actually agree, just two different ways of tackling the same problem
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  6. Quote Originally Posted by jrock645 View Post
    Current workouts-

    Split A:
    Leg press
    Calf raises
    Thigh abductor(the one where you push knees away from each other)
    Lateral raise
    Shoulder press
    Upright row
    Dips
    Bicep curl
    Myotatic crunch
    Cat vomit

    B:
    Leg extension
    Leg curl
    Thigh anductor
    Back extension
    Pec deck
    Decline press
    Lat pull
    Machine row
    Myotatic crunch
    Cat vomit
    Honestly, I'm missing compound movements. Deadlift, bench press, squats, pull ups, dips, Overhead press. Have you any limitations (bad knees or something?).
    Life is fair it's your expectations that aren't.

  7. It’s a ways away, so this could all change based on how the next two months go.... But here is a general idea of what I’m thinking with the split routine starting in September.

    Chest/biceps:
    Smith machine bench
    Cable cross or pec deck
    Incline press
    Dips
    Palms up pull down
    Curls

    Legs:
    Calf raise
    Leg press
    Abductor machine
    Leg extension
    Leg curl
    Seated calf raise
    Low weight, high rep squat(20-50 reps)

    Back/triceps:
    Lat pull
    Mid back pinch(cable row machine, all movement from rhomboids, arms kept straight)
    Machine row
    Single arm lat pull
    Back extension
    Dips
    Close grip bench
    Cable tricep extension

    Shoulders/traps:
    Machine shoulder press
    Lateral raise
    Rear felt fly
    Upright row
    Arnold press
    Shrugs

    1-2 core movements added to each workout, but that’s the general idea. 2-3 workouts per week. Muscle group volume will go up vs current routine, but will be a reduction in frequency.

  8. Quote Originally Posted by hairygrandpa View Post
    Honestly, I'm missing compound movements. Deadlift, bench press, squats, pull ups, dips, Overhead press. Have you any limitations (bad knees or something?).
    2 herniated discs in my back, along with a spondy. Was a horrifying feeling/experience, and a long rehab process. I narrowly avoided fusion surgery. I would like to add high rep squats into my split routine to test the waters, and I see lots of benefits if I can handle doing it, but deadlifts are out. Problem with my back injury is I won’t know if I’ve overdone it u til a day or two later, and then it’s too late. Sometimes takes weeks to get back into balance after things like that.

  9. Wow I’ve been lifting weights and studying different programs/exercises for upwards to 20 years and I just learned what cat vomit was.

  10. Quote Originally Posted by jrock645 View Post
    2 herniated discs in my back, along with a spondy. Was a horrifying feeling/experience, and a long rehab process. I narrowly avoided fusion surgery. I would like to add high rep squats into my split routine to test the waters, and I see lots of benefits if I can handle doing it, but deadlifts are out. Problem with my back injury is I won’t know if I’ve overdone it u til a day or two later, and then it’s too late. Sometimes takes weeks to get back into balance after things like that.
    Ah, I see. You are not alone. You got a lot of different exercises going -no boredom to be expected.
    Life is fair it's your expectations that aren't.

  11. Quote Originally Posted by Kaiyas_daddy View Post
    Wow I’ve been lifting weights and studying different programs/exercises for upwards to 20 years and I just learned what cat vomit was.
    Ha! Yeah it’s an odd name for an exercise. Something I pulled from 4hour body. That and the myotatic crunch certainly feel like they hit the abs hard.

  12. Quote Originally Posted by jrock645 View Post
    Ha! Yeah it’s an odd name for an exercise. Something I pulled from 4hour body. That and the myotatic crunch certainly feel like they hit the abs hard.
    I knew that exercise from yoga, helps with constipation, no joke, LOL. Just don't do it at the beginning of a workout, it really works.
    Life is fair it's your expectations that aren't.

  13. Quote Originally Posted by hairygrandpa View Post
    Ah, I see. You are not alone. You got a lot of different exercises going -no boredom to be expected.
    You know, it’s kinda funny... I sometimes hear people say they tried a routine or an exercise but didn’t like it, so they stopped. Not that it was ineffective, but because they didn’t like it. One thing about the HIT methodology is that it’s decidedly unpleasant. Done properly, there’s no way you’re gonna like it. But... who says you need to like it?! It’s not a hobby like waxing the car, it’s stimulation to force muscle growth, which the body doesn’t want to do. You don’t do it for fun, you do it to grow. It’s like a lot of things we eat in this lifestyle. Sure, chicken and rice isn’t nearly as likeable as, say, pizza. But one serves toward the goal and the other doesn’t.

    Ok, end rant.

  14. In for the experience.

    And grumpy @hairygrandpa posts.

    And super long @HIT4ME posts.
    Twenty-Two Until None
    I Am My Brothers Keeper

  15. In for the experience.

    And grumpy @hairygrandpa posts.

    And super long @HIT4ME posts.
    Twenty-Two Until None
    I Am My Brothers Keeper

  16. In for the experience.

    And grumpy @hairygrandpa posts.

    And super long @HIT4ME posts.
    Twenty-Two Until None
    I Am My Brothers Keeper

  17. Quote Originally Posted by SFreed View Post
    In for the experience.

    And grumpy @hairygrandpa posts.

    And super long @HIT4ME posts.
    Quote Originally Posted by SFreed View Post
    In for the experience.

    And grumpy @hairygrandpa posts.

    And super long @HIT4ME posts.
    Quote Originally Posted by SFreed View Post
    In for the experience.

    And grumpy @hairygrandpa posts.

    And super long @HIT4ME posts.
    If I triple posted one of my super long posts, I'd kill Anabolic Minds. Entire site would crash probably.

    But what you said was so good, I got to like it 3x.

  18. Quote Originally Posted by jrock645 View Post
    2 herniated discs in my back, along with a spondy. Was a horrifying feeling/experience, and a long rehab process. I narrowly avoided fusion surgery. I would like to add high rep squats into my split routine to test the waters, and I see lots of benefits if I can handle doing it, but deadlifts are out. Problem with my back injury is I won’t know if I’ve overdone it u til a day or two later, and then it’s too late. Sometimes takes weeks to get back into balance after things like that.
    You know, Mentzer would not have seen this as a big problem at all. He actually didn't include deadlifts in most of his plans and squats were done after leg extensions to pre-exhaust as a superset.

    I've actually adapted this myself where I superset leg extensions with leg presses and it is pretty challenging and I would say an effective quad builder. I could see dropping squats if I had a reason like yours and focusing on this setup.

    What Mentzer did always say is that one of the great things about lifting weights was that it didn't matter who you are, what your situation was, etc. - you could always improve and that was what mattered. If you are a midget or even missing a limb or a paraplegic- there is always something you can still work on and benefit from and enjoy. You may not end up being Mr. O - but that doesn't have to be the point or the enjoyment. I think with all the controversy and the appearance of arrogance in some of his theories, stuff like that was often missed. It just strikes me as a focus on enjoying what you can have and not what you've lost or don't have.

  19. Quote Originally Posted by HIT4ME View Post
    If I triple posted one of my super long posts, I'd kill Anabolic Minds. Entire site would crash probably.

    But what you said was so good, I got to like it 3x.
    Was going to edit, but the h3ll with it. Need to up my post count, anyway.
    Twenty-Two Until None
    I Am My Brothers Keeper

  20. Quote Originally Posted by SFreed View Post
    Was going to edit, but the h3ll with it. Need to up my post count, anyway.
    Haha - I joined in 2012 and you joined in 2015. I have twice the time here and you have 25% more posts. My posts should count as 3 all the time though. I bet the sheer volume of my posts is only matched by MrKleen73 haha.

  21. Workout struggles today. Didnt hit any of my yargets after legs. Was trying to push through next week since i leave for vacation on the 13th, but time for a couple rest days.

  22. Quote Originally Posted by jrock645 View Post
    Workout struggles today. Didnt hit any of my yargets after legs. Was trying to push through next week since i leave for vacation on the 13th, but time for a couple rest days.
    That is the reason I don't plan my workouts. I just do what I can. No guilty feelings afterwards.
    Life is fair it's your expectations that aren't.

  23. Quote Originally Posted by hairygrandpa View Post
    That is the reason I don't plan my workouts. I just do what I can. No guilty feelings afterwards.
    Im a planner by nature. Cant operate without one. That said, any plan has to be able to be modified to fit circumstances.

  24. Quote Originally Posted by jrock645 View Post
    Im a planner by nature. Cant operate without one. That said, any plan has to be able to be modified to fit circumstances.
    All my plans got modified over time and now reached optimal efficiency, by becomming intuitive.
    Life is fair it's your expectations that aren't.

  25. Quote Originally Posted by jrock645 View Post
    Im a planner by nature. Cant operate without one. That said, any plan has to be able to be modified to fit circumstances.
    Quote Originally Posted by hairygrandpa View Post
    All my plans got modified over time and now reached optimal efficiency, by becomming intuitive.
    Planning is extremely valuable, but plans are worthless.
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