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

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To recap, our endomorph bodybuilder of 220 pounds wanting to get ripped should consume the following on "moderate" days:
330g of protein
275g of carbs
33g of fat

man, I can't recall the last time I took in that much in carbs in a day
 
EasyEJL said:
To recap, our endomorph bodybuilder of 220 pounds wanting to get ripped should consume the following on "moderate" days:
330g of protein
275g of carbs
33g of fat

man, I can't recall the last time I took in that much in carbs in a day
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I do that amount every day...40/40/20...but I'm not exactly ripped :toofunny:...of course I'm not 220 either ;)

I def want to give this a shot w/ prop/epi cycle.
 
EasyEJL said:
so does everyone want to share their favorite exersize for chest growth?
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Weighted dips is a great chest exercise - leaning slightly forward.

I'm very basic right now:

Heavy DB flat 3 or 4x6
Moderate DB inc 2x10
Light Machine press 1x20

Nothing to see here folks...move along :run:
 
thewilman said:
Weighted dips is a great chest exercise - leaning slightly forward.

I'm very basic right now:

Heavy DB flat 3 or 4x6
Moderate DB inc 2x10
Light Machine press 1x20

Nothing to see here folks...move along :run:
Click to expand...

I would do four for the first and 3 for the second set.
 
EasyEJL said:
so does everyone want to share their favorite exersize for chest growth?
Click to expand...

I like pushups. The first three months I started working out, that's the only thing I did for chest and I made some pretty good progress with a terrible diet.
Haven't made a whole lot of progress since I switched to the weights for chest exercises, I think my shoulders and arms just don't want to let the pectorals into the movements much.
I wish it was easier to do weighted pushups.
 
EasyEJL said:
so does everyone want to share their favorite exersize for chest growth?
Click to expand...

Hammer Strength bench (working my way back up to 5 plates per side, unassisted, for reps)
Machine Dips (usually 2 warm up sets, then the stack [250 lbs]) for around 10 reps. Then I do 1 or 2 more with the stack for how ever many I can get, then I do a drop set.
Cable Crossovers.
Front Lateral Raises with an Olympic bar both pronated and supinated grips, and the range of motion is from the 6 to 12 o'clock positions.

Also, in addition to drop sets, I'll do what I like to call reverse drop sets. Start out with a light weight, work until failure. Sometimes as many as 40 reps. Move the weight up, work to failure, and so on until I'm repping 1 or 2. I mostly do these on the machine dips.

Ladder sets are fun too. Start out with the stack (or 1 rm after a good warm up) and do one rep. Drop the weight a little, do 2 reps, drop the weight a little more do 3 reps, and so on until you feel as if your arms are going to fall off.

On chest day I'll do anywhere from 10-15 sets on a good day.
 
so you seriously think these levels of carbs would work?

2) When trying to lose fat:
High(er) carb days = 330g protein, 344g carbs, 33g fat
Moderate days = 330g protein, 275g carbs, 33g fat
Low(er) carb days = 330g protein, 206g carbs, 33g fat
 
EasyEJL said:
so you seriously think these levels of carbs would work?

2) When trying to lose fat:
High(er) carb days = 330g protein, 344g carbs, 33g fat
Moderate days = 330g protein, 275g carbs, 33g fat
Low(er) carb days = 330g protein, 206g carbs, 33g fat
Click to expand...

if you look at the overall caloric intake, I think you might be more convinced that it could work
 
EasyEJL said:
hey xj, oh keeper of varied assorted workout routines, how often is the chest workable?
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As BP stated. I have specialized Chest and worked it out 3 times a week.

Training Split
Monday — Chest (thickness)
Tuesday — Quads/Hamstrings/Calves (low volume)
Wednesday — Chest (width)
Thursday — OFF/Abs
Friday — Chest (upper portion)
Saturday — Back/Shoulders/Biceps/Triceps (low volume)
Sunday — OFF/Abs

When specializing, you need to lower the volume on other muscle groups....
 
EasyEJL said:
so you seriously think these levels of carbs would work?

2) When trying to lose fat:
High(er) carb days = 330g protein, 344g carbs, 33g fat
Moderate days = 330g protein, 275g carbs, 33g fat
Low(er) carb days = 330g protein, 206g carbs, 33g fat
Click to expand...

I haven't had a chance to read the whole thing, but isn't that for a 220lb low BF man?
 
well, he said "endomorph bodybuilder", so hard to say. but yeah, 220 lbs. I'd scale it based on my daily maintenance but truly based on his daily of 3395 including calories for workouts, i'm not that far off. I'd say i'm at around 3100. Thats from the oxygen use test showing an RMR of 2450
 
EasyEJL said:
well, he said "endomorph bodybuilder", so hard to say. but yeah, 220 lbs. I'd scale it based on my daily maintenance but truly based on his daily of 3395 including calories for workouts, i'm not that far off. I'd say i'm at around 3100. Thats from the oxygen use test showing an RMR of 2450
Click to expand...

What is a bodybuilder? Is it an archived level, or anybody that picks up weights?
 
EasyEJL said:
dunno for sure, what is a bodybuilder?
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I'd say a 'benchmark' of 5 years experience, of 4-5 days per week in the gym, that has a firm grasp on how to manipulate their body into doing what they want it to do. Lose fat, bulk, dry out for contest, diet, proper form, kineseology whether through a biomechanics class, or by experience alone.
 
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