Let's do this........

[The Shadow]

....as you might have noticed.....work has become insane and Im just not online as much.


All of y'all have made me proud and most of y'all are ready to test the waters with your own exercise and diet selections.


Lets use this thread as a question/answer dealio.


If you have any questions about your diet/cardio/training etc...post them here......the questions/info can benefit anyone who might be lurking about

 

[Seashell]

OOoo Ooo me!! *raises hand*

Of 4 am cardio sessions.. is it better to do 3 HIIT and one steady state? For some variety? Or is 4 HIIT better? (In terms of fat-loss)

 

[Miss24k]

I'm not Shadow, but my answer would be 3 HIIT and 1 steady-state, so you give your body a variety, I would also change up the order every week, and do the HIIT at different intensities. But that's just my opinion.

 

[The Shadow]

OOoo Ooo me!! *raises hand*

Of 4 am cardio sessions.. is it better to do 3 HIIT and one steady state? For some variety? Or is 4 HIIT better? (In terms of fat-loss)

ALWAYS have variety in your cardio and weight sessions.


3 and one is what I personally recommend.


REMEMBER:


EVERYTHING works....but NOTHING works for long

 

[nycgirl]

Oh, we are going to be on are own. I checked the old post for your 5x5 and was unable to find anything re: post workout. My goal is to that and then move on to the program in your Sticky. Or can I go straight to that program?

 

[The Shadow]

Oh, we are going to be on are own. I checked the old post for your 5x5 and was unable to find anything re: post workout. My goal is to that and then move on to the program in your Sticky. Or can I go straight to that program?

You can go directly to it....


the other is a program very similar

 

[BUBBLES]

Do you know what kind of supplements are good to take to boost my energy when I am on a low carb diet considering that ephedra is illegal in Australia?


Any ideas are very much appreciated.

 

[The Shadow]

Do you know what kind of supplements are good to take to boost my energy when I am on a low carb diet considering that ephedra is illegal in Australia?


Any ideas are very much appreciated.

Carb up meal every 3-4 days

Cardio Breeze from AF

Levorex from AF

 

[Miss24k]

Do you know what kind of supplements are good to take to boost my energy when I am on a low carb diet considering that ephedra is illegal in Australia?


Any ideas are very much appreciated.

When exactly do you need your energy boost. And how long are you doing this low carb diet? And how low is low? Oh and are you carbing up at least once a week?

 

[BUBBLES]

When exactly do you need your energy boost. And how long are you doing this low carb diet? And how low is low? Oh and are you carbing up at least once a week?

My ratio at the moment is 56.8% Protein, 28.8% Carbs and 14.40% Fat and my total calories per day are 1100. When I was taking Hydroxycut I used to run every morning from 5 for about 60 mins maybe longer on that diet for weeks and weeks (6 days out of 7) plus weights at night 3 to 4 times a week.

SInce ephedra has become illegal I only last up to 40 mins if cardio and after 4 days on that diet I become very tired. So now I am looking for a substitute for Hydroxycut without making changes to my diet and I don't know what to take..

 

[Sassy69]

Even a CKD diet has a carb up - extended low-carbing is just bad.

 

[BUBBLES]

Should I up my carbs on the fourth day when I feel down? then on the fifth go back to my normal diet?

What kind of energy supplements do you girls take?

 

[Miss24k]

Should I up my carbs on the fourth day when I feel down? then on the fifth go back to my normal diet?

What kind of energy supplements do you girls take?

Yup I think that's what you should do. Your body will start to shut down if you don't carb up on a low-carb diet, you won't burn sh*t, and you'll feel like death, beleive I know from exiperence.

Right now, I take redline capsules in the morning before cardio, and in the afternoon before weights I take an herbal thermogenic tea.

 

[BUBBLES]

Yup I think that's what you should do. Your body will start to shut down if you don't carb up on a low-carb diet, you won't burn sh*t, and you'll feel like death, beleive I know from exiperence.

Right now, I take redline capsules in the morning before cardio, and in the afternoon before weights I take an herbal thermogenic tea.

Cool thanks.

I will check the redline capsules. What brand name are they? Not sure if they sell in Australia..

 

[Miss24k]

Cool thanks.

I will check the redline capsules. What brand name are they? Not sure if they sell in Australia..

VPX Here's their website

http://www.vpxsports.com/

 

[The Shadow]

Should I up my carbs on the fourth day when I feel down? then on the fifth go back to my normal diet?

What kind of energy supplements do you girls take?

WTF??


Is no one reading my posts

LOL

 

[Evil_Frisky]

WTF??


Is no one reading my posts

LOL

damn ignore button

 

[jenscats5]

WTF??


Is no one reading my posts

LOL

Who are you again??

 

[The Shadow]

Who are you again??

the one that just remembered the extra
"site" on the 3 pinch site

 

[jenscats5]

the one that just remembered the extra
"site" on the 3 pinch site

You're not gonna do a 7 site?? Laz-yy!!

 

[The Shadow]

You're not gonna do a 7 site?? Laz-yy!!

the Jackon Pollack equation built inot the calipers are only good for 3 sites


er

4

4 sites

 

[jenscats5]

the Jackon Pollack equation built inot the calipers are only good for 3 sites


er

4

4 sites

Bring it!!

 

[nycgirl]

Shadow,

What is a superset?

 

[Miss24k]

Shadow,

What is a superset?

A superset is when you do 2 or more exercises in a row with no rest in between.

 

[nycgirl]

A superset is when you do 2 or more exercises in a row with no rest in between.

Thanks!!!

What is the purpose of the taking your temperature? (I apologize for sounding like a child, but I have tons of questions)

 

[The Shadow]

Thanks!!!

What is the purpose of the taking your temperature? (I apologize for sounding like a child, but I have tons of questions)

Really only applicablein a dieting/low carb situation..paints a general picture as to how your metabolism is functioning

 

[jenscats5]

A superset is when you do 2 or more exercises in a row with no rest in between.

With complementing exercises right?? So, it's not that you'll do 2 sets of biceps curls with no resting, but that you'll do 1 set of Bicep curls then do 1 set of tricep extensions without resting, right? Or 2 diff. moves for the same muscle??

 

[The Shadow]

With complementing exercises right?? So, it's not that you'll do 2 sets of biceps curls with no resting, but that you'll do 1 set of Bicep curls then do 1 set of tricep extensions without resting, right? Or 2 diff. moves for the same muscle??

Can be either:

Super set is 2 exercises back to back - no rest


ANTAGONISTIC Supers are like back and chest ot bis and tris


3 or more sets for the SAME bodypart is called a GIANT SET

 

[*Bunny*]

Thanks!!!

What is the purpose of the taking your temperature? (I apologize for sounding like a child, but I have tons of questions)

Pop quiz: What do you think the purpose of taking your temperature is?

 

[jenscats5]

Can be either:

Super set is 2 exercises back to back - no rest


ANTAGONISTIC Supers are like back and chest ot bis and tris


3 or more sets for the SAME bodypart is called a GIANT SET

My hubby nicknamed them "Buster Sets." LOL

 

[The Shadow]

I call them 911's

 

[Miss24k]

I call them 911's

lol no flippin' kidding....cause when you're done, you almost need a doctor....... oh boy someone send their energy to me, cause guess what I'm doing tonight?????

 

[The Shadow]

LOL


Have a bit of SIMPLE carbs just before the wo.......double the ala intake

 

[Seashell]

For a post-am-HIIT meal:

Would protein powder stirred into fat-free yogurt be equivalent to protein powder mixed in 1.5 cups skim milk?

 

[The Shadow]

For a post-am-HIIT meal:

Would protein powder stirred into fat-free yogurt be equivalent to protein powder mixed in 1.5 cups skim milk?

Equi in what way??


In terms of what cals??


Depends on the yogurt.....look at serving sizes and compare...form a nutritional standpoint I would think it would have less protein and a few more carbs than standard skim

 

[Seashell]

Equi in what way??


In terms of what cals??


Depends on the yogurt.....look at serving sizes and compare...form a nutritional standpoint I would think it would have less protein and a few more carbs than standard skim

Equal in terms of a good substitute, ie, the proper spike for post-workout, fast absorption. If I have a yogurt where the carbs are the same as skim milk, and I adjust the protein amount with a little extra protein powder....is it just as good?

 

[The Shadow]

Equal in terms of a good substitute, ie, the proper spike for post-workout, fast absorption. If I have a yogurt where the carbs are the same as skim milk, and I adjust the protein amount with a little extra protein powder....is it just as good?

I see no reason why it wouldnt be acceptable....just check the fat content

 

[Miss24k]

Equal in terms of a good substitute, ie, the proper spike for post-workout, fast absorption. If I have a yogurt where the carbs are the same as skim milk, and I adjust the protein amount with a little extra protein powder....is it just as good?

Yes the fat free 1 is ok pwo.

 

[annielovesBB]

Hi!

When you do the 5x5 program, are you supposed to do only one exercise or can you do more, how many? People talk about sets and reps but how many exercises can you do? And what should you put the weight at, increase it or have it at a the same weight? Oh, and can you do this type of training for every body part or only certain ones? I know there are a bunch of questions, but i need clarification. Thanks!

 

[The Shadow]

Hi!

When you do the 5x5 program, are you supposed to do only one exercise or can you do more, how many? People talk about sets and reps but how many exercises can you do? And what should you put the weight at, increase it or have it at a the same weight? Oh, and can you do this type of training for every body part or only certain ones? I know there are a bunch of questions, but i need clarification. Thanks!

The point is you do ONE exercise for the three major areas of body:

Shouler Girdle
back
legs

the point is that you work the LARGE areas of the body...and occasionaly hit arms...you grow form the overall larger group stimulation

 

[annielovesBB]

Thanks Shadow. What about weight though? Do you add weight or keep it @ onw steady weight? Saw conflicting ideas on this so i wan't sure.

 

[nycgirl]

The point is you do ONE exercise for the three major areas of body:

Shouler Girdle
back
legs

the point is that you work the LARGE areas of the body...and occasionaly hit arms...you grow form the overall larger group stimulation

So true. I didn't believe it at first, I mean four excercises 3x a week. I'm impressed with the muscle I gained in my arms and hamstrings.

 

[The Shadow]

Thanks Shadow. What about weight though? Do you add weight or keep it @ onw steady weight? Saw conflicting ideas on this so i wan't sure.

On my program you add weight pretty much every week

NYC - you know.....if you are still gaining well...theres no need to change it up at this point

 

[nycgirl]

On my program you add weight pretty much every week

NYC - you know.....if you are still gaining well...theres no need to change it up at this point

Yes, I'm still gaining and I love this program. I will stick with it.

 

[Evil_Frisky]

On my program you add weight pretty much every week

NYC - you know.....if you are still gaining well...theres no need to change it up at this point

Shadow... I'm starting to lower my cals slowly.. by taking one thing out of each meal.. EX 1-1/2 scoops of protien instead of 2... Peanuts out of my b/rice and veggies, No salsa on my eggs... etc.. I haven't started the carb rotation that starts next week.. I'm still strong as hell I mean like jumping 10lbs in some exercises each week without having to lower sets or reps. When do I stop increasing and stick with a good comfy weight and up reps?

I am upping my water intake to as close to 1-1/2 gals a day as I can get in.

I posted a water thread.. didn't get any responses but seriously want to know how much water is just too much. Is there a such thing?

 

[The Shadow]

DONT FIGHT A STRENGTH RAMP.......go until the weight plateaus for 2 weeks then switch it up

 

[nycgirl]

DONT FIGHT A STRENGTH RAMP.......go until the weight plateaus for 2 weeks then switch it up

What if I plateau in one area, but another area is still going strong? I think I reached a weight plateau re: bench excercise and shoulders. However, my traps, back, legs are still going strong.

 

[The Shadow]

What if I plateau in one area, but another area is still going strong? I think I reached a weight plateau re: bench excercise and shoulders. However, my traps, back, legs are still going strong.

then drop the reps on those lagging areas to sets of 3-4 reps

 

[skinnyme]

I have a question. =)

How much damage can a woman do to her metabolism if for 2 weeks she...

... eats 1100-1200 calories of lean protein and a bit of fat (plus plenty of veggies)
... morning cardio on an empty stomach all days
... weight trains 4-5x/wk

???

 

[The Shadow]

I have a question. =)

How much damage can a woman do to her metabolism if for 2 weeks she...

... eats 1100-1200 calories of lean protein and a bit of fat (plus plenty of veggies)
... morning cardio on an empty stomach all days
... weight trains 4-5x/wk

???

My question is:

Why do something you know is unheathy even short term?

 

[The Shadow]

Shadow... I'm starting to lower my cals slowly.. by taking one thing out of each meal.. EX 1-1/2 scoops of protien instead of 2... Peanuts out of my b/rice and veggies, No salsa on my eggs... etc.. I haven't started the carb rotation that starts next week.. I'm still strong as hell I mean like jumping 10lbs in some exercises each week without having to lower sets or reps. When do I stop increasing and stick with a good comfy weight and up reps?

I am upping my water intake to as close to 1-1/2 gals a day as I can get in.

I posted a water thread.. didn't get any responses but seriously want to know how much water is just too much. Is there a such thing?

Lets the diest dictate when to stop increasing....you WILL plateau...at that point modify your reps....


dont make ANY changes unless your training dictates


Water - conflicting info..I personally think 2 gallons is enough except for maybe the week of the show

 

[Sassy69]

Shadow... I'm starting to lower my cals slowly.. by taking one thing out of each meal.. EX 1-1/2 scoops of protien instead of 2... Peanuts out of my b/rice and veggies, No salsa on my eggs... etc.. I haven't started the carb rotation that starts next week.. I'm still strong as hell I mean like jumping 10lbs in some exercises each week without having to lower sets or reps. When do I stop increasing and stick with a good comfy weight and up reps?

I am upping my water intake to as close to 1-1/2 gals a day as I can get in.

I posted a water thread.. didn't get any responses but seriously want to know how much water is just too much. Is there a such thing?

My trainer has me drinking 1 oz water per 1 lb of bodyweight. I.e. I weight 146 right now - I drink around 148 oz water. Like Shadow said, this will change the week of my show as part of a water depletion phase. I posted a thread somewhere about how you can drink too much, but I imagine you'd have to try pretty hard to do it.