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Makavelli's Photo Shoot
- Thread starter Makavelli
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VictorBR
New member
congrats bro , looking very good . I am trying to achieve something similar here .
I am 205-208 lbs right now at 12 % . My final goal is 215-220 at 4-5 % .
I am a bit taller than you at 6 " 1 . I am 25 I hope I can achieve that this year . How old are you bro ?
I train the same way 1 bodypart per day .
I also do weights in the morning and cardio afternoon , one thing thought I do 1 hour cardio in the afternoon instead of 2 sessions of 30 minutes each ( one after weights and one in the afternoon )...I think that I would achieve the same results and it doesn´t interfere with my PWS.
one question : What kinda sides did you got from the cycle ? I mean 3 g AAS per week gotta give you some helacious sides .... which were they ?
Victor
I am 205-208 lbs right now at 12 % . My final goal is 215-220 at 4-5 % .
I am a bit taller than you at 6 " 1 . I am 25 I hope I can achieve that this year . How old are you bro ?
I train the same way 1 bodypart per day .
I also do weights in the morning and cardio afternoon , one thing thought I do 1 hour cardio in the afternoon instead of 2 sessions of 30 minutes each ( one after weights and one in the afternoon )...I think that I would achieve the same results and it doesn´t interfere with my PWS.
one question : What kinda sides did you got from the cycle ? I mean 3 g AAS per week gotta give you some helacious sides .... which were they ?
Victor
Castro_bigdog
New member
Damn you doing your thing bro.........cutt Up bro.....
Makavelli
New member
VictorBR said:
Thanks everyone. When I did my show last year I was doing one hour of cardio at night. I found that by splitting up the time into two 30 minutes sessions, one post workout and one at night, I preserved muscle. One hour can really flatten you out. I noticed that I stayed much fuller doing it this way.
As for sides, I didn't get any. I don't get many sides from AAS besides water retention if I don't take an AI. I always take one though so it doesn't happen. I'm lucky.
Thanks Needsize. Good to see ya here bro.
VictorBR
New member
Makavelli said:
>>> You gotta a point about spliting the cardio . Maybe this way it will not flatten you out that much , but the reason I don´t do this is simple . Let´s say you finish your weight training at 10:30 , you go to cardio , 10:35 , then 30 minutes cardio 11:05 and then you will take your PSW aqt 11:10 right ?
that is 40 minutes after you finished your weight training , the best thing for muscle hipertrophy and recovery would be to drink PWS imediately after weight training or no longer than 30 minutes after ...that is why I don´t do this way .... but I might try 20 minutes in the morning and then 40 minutes afternoon . this way I can take my PSW withim the time limit .
2 questions bro : Is your waist really 28 ??? damn that is small , where exactly do you measure ?
and how old are you ?
keep up the good work man
Victor
Makavelli
New member
VictorBR said:
Yes, in photo shoot shape my waist is 28". I can't explain where I measure, it's just around my waist. I'm 29 years old.
I used to do the same thing as you bro. Downing my post workout shake immediately after, then doing cardio later. However I started thinking about the time frame and thought that doing cardio after training is perfect because you've already depleted your body of glycogen from training, so you'll immediately start burning fat. Also lots of top pro's do the same thing. If you are really worried about it you could take the shake after 20 minutes of cardio. It won't hit you until you've finished the whole 30 minutes. I only recommed this if you are dieting or trying to maintain your body fat %. If you are bulking then you need the shake right away.
I've found that I get lean quick doing cardio immediately after training and at night. I also stay much fuller and don't lose any muscle. I was really surprised how full I stayed doing it this way.
VictorBR
New member
exactly bro , you gotta a point about doing cardio after weight training since your muscle and liver glycogen is somewhat depleted so you start burning off fat as fuel much faster .
I might give this a shot and see what happens when I start dieting again ....I will do 20 minutes , drink the PWS and do another 10 minutes . I never thought about that , that is a great idea indeed .
One trick that I use and I have been recommending this to a lot of people and you might like it , is this one :
ON the meal prior to your early evening CARDIO session , don´t eat carbs at all , just protein and good fats. Here , this would be a regular day for me when I am cutting .
10:30 - protein + carbs
11:30 - weight training
12:30 - PWS ( protein + carbs )
2:30 - protein + carbs
5:00 -protein + fats
7:00 - CARDIO
8:30 - protein + carbs
11:30 - protein + fats
So , that gives me 2.000 calories , 270 g protein , 170 g carbs and 30 g fat . very similar to yours . I also train just like you at one body part per day , 3 sets each exercise and keep my reps ALWAYS between 6-10 .
See , when I do cardio at 7:00 my last carb meal was 2:30 so I am almost 5 hours without any carbs on my body , thus making the use of fat for fuel MUCH faster and easy for my body since my muscles and liver glycogen are somewhat depleted .
The diet is simple , 6 meals , 4 of them carbs + protein and 2 of them protein + fat . Also no carbs before going to bed of course .
I lost 30 lbs of pure fat ( went from like 26-28 % to 10-12 % ) on this diet in 8 weeks and even regained something like 5 pounds of muscle that I have lost .All without any gear . this is a very effective plan . But it is not easy to follow .
A lot of people cut down their carb intake drastically and that is not optimal IMO , all you need ( like you said ) is to control your insulin and your caloric intake . Insulin will stop your body to use fat as fuel so you gotta completly ELIMINATE all high glycemic carbs . So it is a ZERO SUGAR diet . You can only eat extremly low glycemic carbs .
The only time I use and recommend high glycemic carbs is after weight training and EVEN so I USE HONEY which I read a lot about and it is GREAT to replenish MUSCLE glycogen ( to help with anabolism ) and at the same time it won´t SPIKE insulin levels that much so you can keep burning fat . You can´t have too much insuling floating around your body or else you WILL stop burning fat .
Smart training ( timimg your cardio for example ) EAting every 2-3 hours , keep your protein intake really high , Insulin management and overral total caloric intake are the key to lose body fat and maintain musce mass at the same time .
Victor
I might give this a shot and see what happens when I start dieting again ....I will do 20 minutes , drink the PWS and do another 10 minutes . I never thought about that , that is a great idea indeed .
One trick that I use and I have been recommending this to a lot of people and you might like it , is this one :
ON the meal prior to your early evening CARDIO session , don´t eat carbs at all , just protein and good fats. Here , this would be a regular day for me when I am cutting .
10:30 - protein + carbs
11:30 - weight training
12:30 - PWS ( protein + carbs )
2:30 - protein + carbs
5:00 -protein + fats
7:00 - CARDIO
8:30 - protein + carbs
11:30 - protein + fats
So , that gives me 2.000 calories , 270 g protein , 170 g carbs and 30 g fat . very similar to yours . I also train just like you at one body part per day , 3 sets each exercise and keep my reps ALWAYS between 6-10 .
See , when I do cardio at 7:00 my last carb meal was 2:30 so I am almost 5 hours without any carbs on my body , thus making the use of fat for fuel MUCH faster and easy for my body since my muscles and liver glycogen are somewhat depleted .
The diet is simple , 6 meals , 4 of them carbs + protein and 2 of them protein + fat . Also no carbs before going to bed of course .
I lost 30 lbs of pure fat ( went from like 26-28 % to 10-12 % ) on this diet in 8 weeks and even regained something like 5 pounds of muscle that I have lost .All without any gear . this is a very effective plan . But it is not easy to follow .
A lot of people cut down their carb intake drastically and that is not optimal IMO , all you need ( like you said ) is to control your insulin and your caloric intake . Insulin will stop your body to use fat as fuel so you gotta completly ELIMINATE all high glycemic carbs . So it is a ZERO SUGAR diet . You can only eat extremly low glycemic carbs .
The only time I use and recommend high glycemic carbs is after weight training and EVEN so I USE HONEY which I read a lot about and it is GREAT to replenish MUSCLE glycogen ( to help with anabolism ) and at the same time it won´t SPIKE insulin levels that much so you can keep burning fat . You can´t have too much insuling floating around your body or else you WILL stop burning fat .
Smart training ( timimg your cardio for example ) EAting every 2-3 hours , keep your protein intake really high , Insulin management and overral total caloric intake are the key to lose body fat and maintain musce mass at the same time .
Victor
