Lol we did. My problem is I can go like 5 days of counting calories and staying on the right track and thenI like snap, and that last day I'll manage to consume all the calories I cut. Regardless I'm looking more for an athletic build
I have that issue, try a higher-lower diet.
Basically make up a diet wich is 500 kcal under the amount you currently need to sustain. then, every third day, and 1 cheat in wich you increase it to just -200kcal instead of 500, and entire based on carbs.
this helps me not getting carb cravings.
I guess it could be seen as a lot but I still have more to drop. I do get my protein. but idk I feel as though I am getting no where.
My routine is a 5 day split with at least 30min cardio a day for those 5 days and on sunday I'll play soccer for 3 hours. Idk
Thats alot of burned calories. But how intense is that 5 day split ?
I'm sorry but I have some more questions about this, I'm just starting to learn this is the way it should be done (not maxing every time). U used to do that and made very little progress. But I would take a break for a week or two when midterms or something else important would come up and upon returning and lifting again my max would be like 20-30 pounds higher.
Volume = high reps low sets and Intense is the opposite? And when you say "4*8," you mean 4 sets of 8 reps at 70% of max, and lift to max every 9 weeks? Lack of knowledge here kills me
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Yeah, the deal is you need to take in accound the entire recovery of the muscle and the muscleglycogene. by training volume (at least 6 reps for strenght, much more for BB) and low pauzes between sets (90-150sec depending on endurance), for 70-80%max, you'll grow. Thing is recovering. With proper diet and sleep, you'll be at 90-95% every training. If you dont train a week you are at 100%.
in strenght.
But when growing, this is irrelevant and you should keep on doing trainings, that "1 week off" is only good when preparing for a lifting meet, or when as you said, you cant train cause of commitments.
I was a bit unclear in terminology, sorry
Volume just means plenty of worksets with shorter pauzes, to get a high intensity in the workout. You can do lower sets with higher reps, or higher sets with lower reps. The smolov i liked is a crapton of reps. first day is 4sets8reps (=32 total), last day of the week is 3sets10reps (=30reps total), with max2minutes between sets.
Intense, as in the training schedule, for me just means i'm going on a very high %max. i should probably pick a better name for it. This is only relevant for strenght athletes, as there is no use for this if your only concern is aesthetics. Whats done here, is working up to a set of 3, 2 or 1 rep , and you feel that you cannot do an additional rep. (as in 3 reps but you feel you would fail the 4th), whilst maintaining "80%good form".
In my schedule, 3 volume weeks let me grow and improve the muscle, and the 3 "intense" weeks work on the neural and mechanical part.
The 9 weeks was just the duration of my contest preparation, used to give an idea of the strenght boost.
I'm not sure what you mean by this?
But there is label on package and I've seen their official web page, where you can also post and read reviews. I know that doesn't mean much, but then they are from GB and I believe they are much better than the likes of Scitec Nutrition from Hungary.
Also @Zach what do you think about that combo, plus creatine???
Try looking up what the labels stand for. Every region should have some label that confirms that its 95% of what they promise it is.
The combo is pretty cheap. You dont need glutamine but creatine before, and creatine+bcaa after training is nice. nothing special tho.
Imo, get protein, and Assault from Musclepharm, wich is just 23-30 doller depending on region
Buy on AliExpress.com
