Someone help me, lost what to do

[nitrous_nit]

Update:

Currently sitting at 138 lbs, loosing steadily around 1lb per week.

I can definitely see fat loss around my waist and used a caliper to do some measurements , came out to be around 16% bf.
not sure how true it is.

Pics :

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Should I keep cutting more?

Eating 1700 cals on workout days and 1500 cals on non workout days.

Lifts have gone up, but they are becoming harder and harder to progress, esp on compound movements.

Suggestions?

Thanks for reading.

[AvidFisherman]

Huh, Ill look for it

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[Chicken]

I live in the middle of a bunch of corn fields, we don't get fancy stuff like that around here.

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Walmart and most major grocers carry it.

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[AvidFisherman]

I live in the middle of a bunch of corn fields, we don't get fancy stuff like that around here.

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[Chicken]

Ive read similar studies. One group gets water, the other gatorade, and the last milk. The milk group has the best recovery... I would puke if I did that though, its too heavy for me.

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Try fairlife skim milk, if u like milk, lactose free, concentrated protine, and a digestive enzyme added. Coca-Colas newest product, or their parent company, they did there homework and produced a affordable healthy product.

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[AvidFisherman]

I don't have a full grasp eather. Off the top of my head I belive one depletes blood glucose first, then glycogen stores in the cell but only according to blood sugar dropping.
I can tell from my own w/o if I use milk or egg whites and protine powder blend my recovery is much faster. After I figured it out I read a quality article on just that. It was so soon after i figured it out that I read the article it was almost like dej a vu. I can probably find it if u would like, it's not heavy medical lit.

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Ive read similar studies. One group gets water, the other gatorade, and the last milk. The milk group has the best recovery... I would puke if I did that though, its too heavy for me.

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[Chicken]

What I am getting at is the most efficient way to charge your ATP is through glycolysis of the glycogen in your muscles. Once the glycogen in the muscle is used up your body will still produce ATP but it will not be as efficient at it, you won't get as much bang for your buck.

Monday Hypertrophy: 5x12 Chest/Shoulders/Triceps

Straight Bar Bench, Incline Straight Bench, Straight Bar Military Press, Upright Row, Close Grip Bench, Rear Delt Cable Ext., Triceps Rope Pulldown, Dumbbell French Press, Face Pulls, Wide Grip Shrug, Dumbbell Shrug

Tuesday Hypertrophy:* 5x12 Quads/Hamstrings/Calves

Leg Press, Back Squat, Leg Extension, Lying Leg Curl, Seated Calf Raises, Hip Thrusts
HIIT swimming

Wednesday Hypertrophy: 5x12 Back/Bicep

Pull Ups, Good Mornings, Standing Straight Bar Curl, Narrow Grip Cable Row, Single Arm Cable Row, Dumbbell Hammer Curl, Cable Curl
HIIT swimming

Thursday Strength: 5x5 Chest/Shoulders/Triceps

Straight Bar Bench, Incline Straight Bench, Straight Bar Military Press, Upright Row, Close Grip Bench, Rear Delt Cable Ext., Triceps Rope Pulldown, Dumbbell French Press, Face Pulls, Wide Grip Shrug, Dumbbell Shrug

Friday Strength:* 5x5 Quads/Hamstrings/Calves

Leg Press, Back Squat, Leg Extension, Lying Leg Curl, Seated Calf Raises, Hip Thrusts
HIIT swimming

Saturday Strength: 5x5 Back/Bicep

Deadlifts, Pull Ups, Standing Straight Bar Curl, Narrow Grip Cable Row, Single Arm Cable Row, Dumbbell Hammer Curl, Cable Curl
Hike or swim

Sunday
Hike or rest

I take 3 or 4 minutes between sets to maximize hypertrophy.

It typically takes me around an hour and a half each day to do my workouts.

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Totally agree with u on ATP availability during the big inning of the w/o

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[Chicken]

So, when working one muscle group too much, later in the workout instead of having both muscle glycogen and blood glucose, you only have blood glucose to use.

Though I don't have a full graps on this process yet so I could be wrong.

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I don't have a full grasp eather. Off the top of my head I belive one depletes blood glucose first, then glycogen stores in the cell but only according to blood sugar dropping.
I can tell from my own w/o if I use milk or egg whites and protine powder blend my recovery is much faster. After I figured it out I read a quality article on just that. It was so soon after i figured it out that I read the article it was almost like dej a vu. I can probably find it if u would like, it's not heavy medical lit.

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[AvidFisherman]

Yeah... I did not read through your post well the first read through. My second post I realized you weren't hammering the weights 3 hours straight.

I got on some low dose tren, test, and anavar for a couple weeks back in March, I think it was, but I got some killer shin pumps from the anavar and went back down to just trt. Before that the last blast I had was quite a while ago. I started a log in PSL's forum about my upcoming blast.

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[Chicken]

What I am getting at is the most efficient way to charge your ATP is through glycolysis of the glycogen in your muscles. Once the glycogen in the muscle is used up your body will still produce ATP but it will not be as efficient at it, you won't get as much bang for your buck.

Monday Hypertrophy: 5x12 Chest/Shoulders/Triceps

Straight Bar Bench, Incline Straight Bench, Straight Bar Military Press, Upright Row, Close Grip Bench, Rear Delt Cable Ext., Triceps Rope Pulldown, Dumbbell French Press, Face Pulls, Wide Grip Shrug, Dumbbell Shrug

Tuesday Hypertrophy:* 5x12 Quads/Hamstrings/Calves

Leg Press, Back Squat, Leg Extension, Lying Leg Curl, Seated Calf Raises, Hip Thrusts
HIIT swimming

Wednesday Hypertrophy: 5x12 Back/Bicep

Pull Ups, Good Mornings, Standing Straight Bar Curl, Narrow Grip Cable Row, Single Arm Cable Row, Dumbbell Hammer Curl, Cable Curl
HIIT swimming

Thursday Strength: 5x5 Chest/Shoulders/Triceps

Straight Bar Bench, Incline Straight Bench, Straight Bar Military Press, Upright Row, Close Grip Bench, Rear Delt Cable Ext., Triceps Rope Pulldown, Dumbbell French Press, Face Pulls, Wide Grip Shrug, Dumbbell Shrug

Friday Strength:* 5x5 Quads/Hamstrings/Calves

Leg Press, Back Squat, Leg Extension, Lying Leg Curl, Seated Calf Raises, Hip Thrusts
HIIT swimming

Saturday Strength: 5x5 Back/Bicep

Deadlifts, Pull Ups, Standing Straight Bar Curl, Narrow Grip Cable Row, Single Arm Cable Row, Dumbbell Hammer Curl, Cable Curl
Hike or swim

Sunday
Hike or rest

I take 3 or 4 minutes between sets to maximize hypertrophy.

It typically takes me around an hour and a half each day to do my workouts.

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We r not that far apart time wise if u throwin strech, snack, and cardo. Looks like a great training regimen. How r the results, and if u don't mind me asking do u enhance?

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[AvidFisherman]

So, when working one muscle group too much, later in the workout instead of having both muscle glycogen and blood glucose, you only have blood glucose to use.

Though I don't have a full graps on this process yet so I could be wrong.

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[AvidFisherman]

What I am getting at is the most efficient way to charge your ATP is through glycolysis of the glycogen in your muscles. Once the glycogen in the muscle is used up your body will still produce ATP but it will not be as efficient at it, you won't get as much bang for your buck.

Monday Hypertrophy: 5x12 Chest/Shoulders/Triceps

Straight Bar Bench, Incline Straight Bench, Straight Bar Military Press, Upright Row, Close Grip Bench, Rear Delt Cable Ext., Triceps Rope Pulldown, Dumbbell French Press, Face Pulls, Wide Grip Shrug, Dumbbell Shrug

Tuesday Hypertrophy:* 5x12 Quads/Hamstrings/Calves

Leg Press, Back Squat, Leg Extension, Lying Leg Curl, Seated Calf Raises, Hip Thrusts
HIIT swimming

Wednesday Hypertrophy: 5x12 Back/Bicep

Pull Ups, Good Mornings, Standing Straight Bar Curl, Narrow Grip Cable Row, Single Arm Cable Row, Dumbbell Hammer Curl, Cable Curl
HIIT swimming

Thursday Strength: 5x5 Chest/Shoulders/Triceps

Straight Bar Bench, Incline Straight Bench, Straight Bar Military Press, Upright Row, Close Grip Bench, Rear Delt Cable Ext., Triceps Rope Pulldown, Dumbbell French Press, Face Pulls, Wide Grip Shrug, Dumbbell Shrug

Friday Strength:* 5x5 Quads/Hamstrings/Calves

Leg Press, Back Squat, Leg Extension, Lying Leg Curl, Seated Calf Raises, Hip Thrusts
HIIT swimming

Saturday Strength: 5x5 Back/Bicep

Deadlifts, Pull Ups, Standing Straight Bar Curl, Narrow Grip Cable Row, Single Arm Cable Row, Dumbbell Hammer Curl, Cable Curl
Hike or swim

Sunday
Hike or rest

I take 3 or 4 minutes between sets to maximize hypertrophy.

It typically takes me around an hour and a half each day to do my workouts.

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[Chicken]

Dude, your rests are way too long or you are wasting your time doing redundant lifts.

You need ATP to fule your muscle contractions. You use up your ATP as you lift. You make more ATP through glycolysis. Once your muscle glucose is used up the process to create more ATP for ypur muscles becomes less efficient, i.e. not utilizing your time well.

Unless you are doing something like a full body workout every other day, you are wasting your time, spending that much time in the gym.

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Metabolic processes that use ATP as an energy source convert it back into itsprecursors. ATP is therefore continuously recycled in organisms: the human body, which on average contains only 250 grams (8.8*oz) of ATP,[3]*turns over its own body weight equivalent in ATP each day.[4]

ATP is used as a*substrate*in*signal transduction*pathways by*kinases*thatphosphorylate*proteins*and*lipids. It is also used by*adenylate cyclase, which uses ATP to produce the*second messenger*moleculecyclic AMP. The ratio between ATP and AMP is used as a way for a cell to sense how much energy is available and control the*metabolic pathways*that produce and consume ATP.[5]


Avid I appreciate ur post. I'm sure I could do more with less and improvements can allways be made. I gym well fueled and consume about a half a gallon af skim milk throughout my work out for both the carbs and amino acids it supplies, the milk I buy also has a digestive inzime added. It would make some people puke but It does not bother me. I also eat some form of chewable carb during that time which coupled with the milk gives the body glycogen on hand in the blood to utilize as well as having pre-stored glycogen in cells. As stated in the article above the body is amazing at producing ATP and all other molicuals which convert glycogen to expendable energy through cellular processes. In my openion it's glycogen depletion which causes the lack of muscle contraction not ATP. ATP is a portion of signal to expend caloric energy. I have herd arguments like these another is naturaly produced HGH depletion in about an hour. I don't buy it. The human body works much like a machine energy in energy out and it estimates energy expenditures for tomorrow by how we exerted it yesterday, many days, months, years before and we can c that in the form of building muscle mass to meet tommorows demands.
I do belive fresh muscles r the best muscles and after we shred them we become fatigued but I have to lift heavy which I do sometimes to get the fatigue rapidly, the majority of the time I use a Surge Newbert theory w/o which is light and long. This theory is nessary 4 my tendons and ligaments cannot do heavy all the time any more.
What does ur work out look like and does it work in the form of building mass, or is that a goal of urs at all? And if I am rong in my ideas please convense me. Last thankyou 4 an intelligent reply.


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[AvidFisherman]

I just read your post again, you spend a lot of time stretching and resting. If you shorten that up you can be in and out in half your time I am betting.

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[AvidFisherman]

Well sometimes I do 4 and I have quite a few 3 and a half hr days but I have some 2 hr days too. 3 hours is my normal goal. I stretch avidly, I'm 44 verry muscular and can do a full split, which takes about 15 minets a day to maintain that degree of flexibility with the amount of muscle on my frame, then I work major muscle groups for the day about an hour and a half 2 two and a half hours, core work 10 minets light day 25 minets heavy core day, and I try 4 cardio 25 to 50 minets depending on what I'm trying 2 do with my BMI. I tend 2 set down mid way or some time along 4 about 5 or 10 minets to eat a nut bar or some kind of quick energy and just chill. And if I have time and don't feel completely exausted in a muscle group I'll go agan untill it's done.
Why not more than three or 4? I have a career and I'm on call 24 hr a day 6 days a week, and a family with 5 kids. 3 is the magic number beacuse it takes me that much time to maintain a refined, detailed, hard body. U also have 2 think I'm 44, I have to work harder than a guy that is 26 to make my body look 26. I love fitness. Man I love being in the gym. 3 hours passes to quick.
Why r u so pissed about 3 hours in the gym? Do u think its 2 much? R u pissed beacuse people do that and u dont? Man every verry muscular guy I know spends a couple hours or more in the gym most days. Maby ur missing there second visit a day, lots of guys w/o that way half in the morning and half in the evening.


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Dude, your rests are way too long or you are wasting your time doing redundant lifts.

You need ATP to fule your muscle contractions. You use up your ATP as you lift. You make more ATP through glycolysis. Once your muscle glycogen is used up the process to create more ATP for your muscles becomes less efficient, i.e. not utilizing your time well.

Unless you are doing something like a full body workout every other day, you are wasting your time, spending that much time in the gym.

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