jrolader's Fitness Profile

jrolader's Journal

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  New cutting workout

  Beginning 1/9/2012, it's time for a cut. I need to get down to 180 lbs @ 20% bf before I start lifting heavy to gain muscle again.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . WORKOUTS: Returning to my roots, the original 5-Factor program (changing number of workout #10, Real 5-Factor, to #00 to reflect this). Because my schedule can be erratic at times, I can only likely make it to the gym 3-4 times a week. Since 5-Factor is a 5-day/week program, the best approach is to not assign specific workouts to specific days of the week. Instead, simply progress from one workout to the next, in sequence, each trip to the gym, regardless of what day of the week it is. Also, work in 2 cardio-only days (1 x SS, 1 x HIIT), making the full rotation 7 days instead of 5. Do a cardio-only day after every 2 weight days. Also, for the cardio session on weight days, alternate between MISS and Tabata. This will keep gym sessions shorter, and should help to burn more fat and less muscle. If it appears I am losing too much muscle, remove the SS cardio-only day and do HIIT instead. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . NUTRITION: •Eat 1,900 calories @ 40%c / 35%p / 25%f. •Aim for a 1:1 carb:protein ratio for most meals. •Do 4 weeks with no ECA stack, then taper onto ECA stack for 2 weeks, do full dose for 3 weeks, and then taper off for 2 weeks. (Must do ECA from my existing supply, as Bronkaid has been discontinued at drugstore.com. May still be able to find ephedrine products at online retailers such as http://www.thatswholesale.com/db69.html#ch503). •Consume NO MORE THAN 100 cals pre-WO. •Drink a 1:1 protein shake post-WO.

  Posted 30 days ago by jrolader

  
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  Workout numbering scheme

  As of 11/1/2011, instituted the following workout numbering scheme: Workout-Week-Day Description. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Workout 00 is reserved for the program I am currently following. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Other than that, workouts are numbered sequentially in order of creation.

  Posted 3 months ago by jrolader

  
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  Mass building ideas

  According to Charles Poliquin: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . • Don't try to do the whole "bulking" thing with the super-high calories. This will likely do more harm than good. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . • Alternating 3-week cycles of 9-12 reps ("accumulation") and 4-8 reps ("intensification") is the quickest way to gain mass. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . • If you're carb-sensitive, don't consume too many carbs in the post-workout shake. A 1-1 ratio is fine. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . • Consume AT LEAST 1g of protein per lb of bodyweight each day (2g/lb would be better). For a 2500-cal diet, this would mean 315g protein (50%) and 69g fat (25%), leaving room for 156g carbs (25%). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . • Drink as much water as possible (at least 10 cups/day). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . • Sleep at least 8 hrs/night. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . (Sources: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/329/The_Top_10_Donts_for_Mass_Gaining.aspx; http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/455/Massive_Changes.aspx)

  Posted 8 months ago by jrolader

  
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  Net takeaways from Atlanta Fitness consultation

  •Aim for the 8-12 rep range to achieve muscle hypertrophy. •Continue supersetting. •Continue working out 5x/week, but do so with more intensity for 45-60 minutes, rather than 1-1.5 hrs. •Continue doing cardio, especially HIIT, just do a little less of it. •Consider using ropes with Tabata intervals. •Continue same eating patterns, just adding a little more to pre- and post-WO meals.

  Posted 11 months ago by jrolader

  
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  New strategy

  Starting Sunday, 3/27/2011, switch to a quasi-bulking phase as discussed with Atlanta Fitness personal trainer Ben. Eat near maintenance calories (~2,300), but on workout days it's OK to eat larger pre- and/or post-WO meals. Don't micromanage macronutrient split; just make sure to get 1 serving of lean protein and 1 serving low-GI carbs at each meal. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .WORKOUTS: 4 days/week. Weights: Supersets, 14wu,12,10,8, r60. Abs: 4 x 15, r30. •Day 1: Full body (Squats / Leg curl; Bench press / Pull-ups; Cable crunches; 20 mins MISS cardio). •Day 2: Full body (Deadlift / Leg extension; Standing BB military press / EZ-Bar curl / Skullcrushers; Lower-body crunches; no cardio). •Day 3: Upper body (12wu, 3 x 10, r60; Flyes / Inverted row; Chin-ups / Dips / Side lateral raise; Plate twist; 15 mins HIIT). •Day 4: Cardio only (30 mins LISS or 20 mins HIIT). . . . . . . . . . . . . . . . . . . . . . . . . . . . . .SUPPLEMENTS: Creatine, BCAA, Glutamine.

  Posted 11 months ago by jrolader