While the boss is away............Thread

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you read that already?

easy what is your overall goal?
what are your stats? ( i know, they are probably in your log........but.......)
 
macedaddy said:
you read that already?

easy what is your overall goal?
what are your stats? ( i know, they are probably in your log........but.......)
Click to expand...

My mid term goal is to hit 10% bf by Jan 17, 08 at around 180lbs I think. I should be able to hit 18% by the end of this PAL Transformation, and be in the lower 190s. Then with the xfactor/sdng I'm hoping to tack on at least 6-8 pounds of lean mass.

And then in 08 I'll start working upwards weight wise.

Right now i'm 5'9.5", 208lbs, right at 24% bf ( I was way off on my own calipering, I had a trainer do it this week).
 
Although alcohol intake has been discussed briefly in previous sections, its effects on
ketosis need to be discussed here, especially since many individuals want to know if alcohol is
allowed on a ketogenic diet. In general, once ketosis is established alcohol tends to deepen the
level of ketosis seen.
 
even more interesting

Step 2: Set protein levels as discussed in section 2 of this chapter. Protein should be set at 0.9
gram/lb for individuals who are exercising and 0.8 grams/lb for those who are not. If daily protein
intake is below 150 grams per day, it should be adjusted upwards for the first three weeks of the
diet. Protein contains 4 calories per gram.


does that sound low to anyone?
 
Example 1: 200 lb male who is weight training

Step 1: Set caloric intake: 200 lb * 12 cal/lb = 2400 calories per day
Step 2: Set protein intake: 200 lb * 0.8 g/lb = 160 grams of protein. Since protein has 4
calories/gram, this is 160 grams * 4 cal/gram = 640 calories from protein
Step 3: Set carbohydrate intake. For an SKD, we will assume 10 grams of carbohydrate per day.
Since carbohydrate has 4 calories/gram, this is 10 grams * 4 cal/gram = 40 calories from
carbohydrate.
Step 4: To determine fat intake, subtract calories from protein and carbohydrate from total
calories.
2400 calories - 640 calories - 40 calories = 1720 calories from fat
Since fat has 9 calories/gram, this is 1720 calories / 9 cal/gram = 191 grams of fat
This person’s overall diet is:
Calories: 2400
Protein intake: 160 grams/day
Carbohydrate intake: 10 grams/day
Fat intake: 191 grams/day
 
EasyEJL said:
even more interesting

Step 2: Set protein levels as discussed in section 2 of this chapter. Protein should be set at 0.9
gram/lb for individuals who are exercising and 0.8 grams/lb for those who are not. If daily protein
intake is below 150 grams per day, it should be adjusted upwards for the first three weeks of the
diet. Protein contains 4 calories per gram.


does that sound low to anyone?
Click to expand...
remember, he is talking .9 x LEAN MASS! so figure out your weight x .76 then multiply that x .9.
 
so one hamstring isn't feeling too well, something went amiss doing heavy lunges the other day.
what do you guys usually do when you have some injury?
I only get a sharp pain if I try to do lunges again, but squats to parallel, squats below parallel, stiff leg deadlifts, leg curl/extension all seem fine and without any sharp pain. There seems to be a constant dull ache right now, though, but I planned to just drop lunges and keep the other exercises and hope it works itself out.
 
stretches are about all you can do, and or rub downs with ben samesexlover (I think we can't say gay anymore)
 
EasyEJL said:
stretches are about all you can do, and or rub downs with ben samesexlover (I think we can't say gay anymore)
Click to expand...

you just did say it...
but I'm not sure you'd be using it in a negative context here. I mean if a gay rub down would somehow be superior to a regular rub down in terms of bringing my hamstring back into shape, that's surely a positive attribution.
 
EasyEJL said:
stretches are about all you can do, and or rub downs with ben samesexlover (I think we can't say gay anymore)
Click to expand...

Read the last posts this is Mexico thread anything goes exept nude pics and sourceposting you can say sex gay , goat , ****ing a goat , gay goat ;)
 
BP, you try heat or ice?

I think for a new injury, ice it so the swellign goes down, heat if it is a recurring injury. But sometimes, the heat relaxes the muscle, too.........
 
macedaddy said:
BP, you try heat or ice?

I think for a new injury, ice it so the swellign goes down, heat if it is a recurring injury. But sometimes, the heat relaxes the muscle, too.........
Click to expand...

didn't do either yet, this is the first time it's felt weird like this
happened on Tuesday's workout, didn't feel regular for the rest of the day
Wednesday it felt normal
Today it felt fine, did the leg exercises without noticeable pain in that area. The only thing that did produce a sharp pain was attempting to do lunges again, so I abandoned that exercise after trying the first rep.
So right now, there's only kind of like an annoying ache there, I'll try wrapping it in a heating pad and sitting it on a vibrational massager for the rest of tonight.
 
EasyEJL said:
Although alcohol intake has been discussed briefly in previous sections, its effects on
ketosis need to be discussed here, especially since many individuals want to know if alcohol is
allowed on a ketogenic diet. In general, once ketosis is established alcohol tends to deepen the
level of ketosis seen.
Click to expand...

I was on the Atkins diet many...many years ago...or like a YEAR! I can attest that once my induction was over and I was in ketosis, distilled alcohol - I was a scotch man myself - would put into even deeper ketosis.
 
EasyEJL said:
even more interesting

Step 2: Set protein levels as discussed in section 2 of this chapter. Protein should be set at 0.9
gram/lb for individuals who are exercising and 0.8 grams/lb for those who are not. If daily protein
intake is below 150 grams per day, it should be adjusted upwards for the first three weeks of the
diet. Protein contains 4 calories per gram.


does that sound low to anyone?
Click to expand...

If your protein is too high, you won't get into ketosis. You may have to go even lower if you don't get into ketosis.
 
bitterplacebo said:
you just did say it...
but I'm not sure you'd be using it in a negative context here. I mean if a gay rub down would somehow be superior to a regular rub down in terms of bringing my hamstring back into shape, that's surely a positive attribution.
Click to expand...

:toofunny: A small Filipino boy...never mind ;)

Ice for the 1st day, then alternate ice/heat every 20 - 30 minutes.

I would probably just work around it...UNLESS it's really bad. Hope you feel better.
 
thewilman said:
:toofunny: A small Filipino boy...never mind ;)

Ice for the 1st day, then alternate ice/heat every 20 - 30 minutes.

I would probably just work around it...UNLESS it's really bad. Hope you feel better.
Click to expand...

Listen to the viejito!

But yeah it sounds like a workaround, since it is only lunges bothering you.

How about Step-ups?

What kind of lunges? Static, walking, dynamic, reverse, DB, BB, etc...
 
xjsynx said:
I do GBC with my eyes closed...because it helps me focus on the lift and the tempo
Click to expand...

LOL...that was my biggest problem was tempo. Bro, I am sore like crazy from those HEAVY squats. I can't beleive I'm this sore from squatting 155!
 
Zombie said:
Read the last posts this is Mexico thread anything goes exept nude pics and sourceposting you can say sex gay , goat , ****ing a goat , gay goat ;)
Click to expand...

Source posting? Are you talking about linking to images on other sites?

You can do that as well. Just not 600 consecutive...Keyword discretion.
 
xjsynx said:
Listen to the viejito!

But yeah it sounds like a workaround, since it is only lunges bothering you.

How about Step-ups?

What kind of lunges? Static, walking, dynamic, reverse, DB, BB, etc...
Click to expand...

It was static DB. I don't feel like experimenting to see if the other variations produce the same effect. I'm just going to stay away from all them and do an extra set of squats for the next month.
 
bitterplacebo said:
you can get sore from not doing any weight, try doing a whole workout of sissy squats
Invalid Link Removed
Click to expand...

Yeah...no...I'd be flat on my butt if I tried those LOL

Thanks to some tips from el Mero Mero, I started working on my squat form trying to get as low as possible and I was struggling using 155 with heel blocks. Luckily, my ego is not what it used to be ;)

Unlike some guys at my gym... unracking 405 and doing a 1/4 squat...with a belt...and wraps! :squat:
 
thewilman said:
Unlike some guys at my gym... unracking 405 and doing a 1/4 squat...with a belt...and wraps! :squat:
Click to expand...

Maybe they're just unaware that that is ineffective. Do you think it would be rude to try to inform them?

A few weeks ago, I did see one dude that didn't look all that big or strong do a 405 rep to parallel with a really wide stance.
 
thewilman said:
Yeah...no...I'd be flat on my butt if I tried those LOL

Thanks to some tips from el Mero Mero, I started working on my squat form trying to get as low as possible and I was struggling using 155 with heel blocks. Luckily, my ego is not what it used to be ;)

Unlike some guys at my gym... unracking 405 and doing a 1/4 squat...with a belt...and wraps! :squat:
Click to expand...

I was doing A2G today on gbc!with bar and 30lbs
 
bitterplacebo said:
Maybe they're just unaware that that is ineffective. Do you think it would be rude to try to inform them?
Click to expand...

I will sometimes help someone who is an obvious noob and I think they might hurt themselves. But, especially with squats, a lot of guys - including myself - just want to do it "their" way.

bitterplacebo said:
A few weeks ago, I did see one dude that didn't look all that big or strong do a 405 rep to parallel with a really wide stance.
Click to expand...

Sounds like a PL squat. Bar was under the traps? I prefer that style cause you can move wore weight.
 
yesterday, I saw this guy trying to press something like 245lbs on the incline. He would drive his pelvis up off the bench such that it almost made his torso parallel to the floor. I wanted to tell him to just use a flat bench, it would be safer.
 
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