Just my gathering my thoughts here after browsing through V1 and V2 of this thread (because I am seraching for Eph as well ):

Meals
Portions:
1 protein portion, 1 LGI Carb portion, 1 Vegs/Fruits Portion. (of course stay off starchy LGI carb on the 4th meal and onwards) for 5meal folks.

Supplements
First pre-meal supps: Fat Burners
Post First meal: BCAA's
Between Meals, Pre-meal supps: Multi Vites, EFA's, CLA's
Pre-pre workout: Protein Shake, L Carnitines
Preworkout: Fatburners (ECY, ECA if you can get hold of them) or w/e in your bag. ... & Other matrices (or a loud banging car stereo will do too)
Intraworkout (creatine now or creatine after... or creatine before? much debate)
Post workout: Hydrolised or Isolates, or regular Protein Shake & HGI Carbs (sweet fruits, mashed potatoes etc.) portion.

Proteins
High Caloric (Gainers): For bulking, those going through growth spurt while doing high intensity training
Low or Zero carb Proteins: For normal protein replacement, supplements
Hydrolised whey or Isolates: Broken down proteins for Fast absorbing, great for post intensive training recovery.
Casein: Slow acid release (great for replacing last meal of the day, and before sleep)
Protein requirements: 1-1.5g of protein for every lbs of lean body weight (current, not goal.)
1kg = 2.2lbs

Food
Whole & *raw: Eat as close to the original condition as possible (but not always raw)
*Shopping for food: The good stuff is normally on the edges of the supermarket/groceries. The bad stuff (maggi, snacks are in the middle)
Eating clean: Whole Foods, No processed foods (most highly processed foods can be identified with hard-to-recognize words in the ingredients, or contains Corn Syrup.) Fried chicken bad? just peel off the breading & skin. Or Chicken Horfun bad? ... well I'd choose life when it comes along, but I'd still call this a cheat meal.
*Salt: Cut out as much salt as possible
*Oils: Cut out as much oils as possible (you will need instead, EFA's for necessary body functions)
*Carbs: Low Gly Index or High Gly Index, Know when & which to take, and Know what food contains which.
*Fruit Juice myths: Eat whole fruits. If Juiced, ensure the fibrous part of the fruit is also part of the juice.
Plain juicer juiced juices (wow.. wtf did I just did there???) contains vitamins and very high content of Fructose sugar, which is not ideal during night time before beds.

Workout when injured
Serious injury (don't bother, just rest)
Recovering (Band exercises if not very mobile)
Freshly recovered (60% or lower of previous intensity for first 1-2weeks)
Physio recovery: Bands and other contraptions, see specialists recommendations.

General workout patterns
Chest (4exercises) Triceps(3)
Shoulder, Calves, Abs,
Back(4) Biceps(3)
Legs or Compounds

Body building; aesthetics vs functional
Also known as; Mr. Olympia, IBBF vs Cross fit, 100m sprints, Competitive Swimming, Golf, mma etc.

Characteristics of aesthetically pleasing muscular body:
Static muscles, well defined & cut, Proportional, Dry (during competition), normally less than 10% body fat for "the-look."

Characteristics of functional muscle body:
Oxygen efficient tissue, low storage or rather fast release of lacs, resilient, may-be disproportionate, core intensive, may maintain up to 14% body fat. Did i say most sports are very focus on core?

Body types
Ectomorphs, Endomorphs, and Ideally, Mesomorphs.
Ecto -Lean, stick figures, hard to gain muscle
Endo- Round easy to put on weight.
Meso- ie. Medium Rare... Just nice



Types of trendy workouts/fads/regimes/programs

P90X, Insanity, Asylum - balanced and speedy fat loss due to high intensity cardio in-workout. These are very popular as they are tailored to be in between Bodybuilding, fat Burning & Strength.
Method:
Build muscle via resistance (muscle assists in eating up calories even while you sleep)
Cardio (burn calorie & increase oxygen efficiency) *Note, without proper supps / food, body may be catabolic.
- Notice cardio workouts may be other than the treadmill, jog or a walk. These are common because those I mentioned requires leg work. Leg carries the most muscle and when they work, they burn out calories and sap your energy very fast.
Plyometrics/Crossfitting: To increase strength, bursts & agility.
Core work: To increase general fitness & stability.

An idea and its conundrum: To do a weight training only resting 30s or less in between sets and resting 1.30m between exercises. Or, while resting, do some body weight movements ie, run on spot, stepping up ladder (for 3-5minutes), this will indirectly have a cardio workout in your weight training.

The thing though: you'd be tired and wont be able to max out on heavy weights to pump for bigger muscle.

----> pick one or the other brah. To lose weight and build some muscle, this is the best route. Otherwise, just take rest and pump heavy weights for large muscle building, and of course reps and smaller movements for cutting. And don't forget your diuretics when getting ready for competition.

Muscles: Mr. Olympia
Model/Aesthetics: IBBF
Athletic: Join a sport like Swimming/Gymnastics or enlist in the Fire Brigade, Army, Navy. (I can see some chuckles here... )

Prior fads:
Belly dancing classes
Pole dancing classes

Latest craze: Cross Fit Training. (Popular due to team events, this provide great group support and commitment)


Also, the darkside of bodybuilding: Steroids
Movie stars, entertainers, and the like has reasons to take them due to the requirement for the job. But they also pay alot to have a physician monitor their blood work and prevent any serious injury to their body organs. And of course to monitor the dosage as required.

In-trend HGH steroids:

Gateway: Pro Testosterones.
Beginners: Anavar, Winstrol & with or w/o PCT.
Pro cycles: Testosterones cycle, HGH IGF-1 with PCT & Bloodworks check.
Inter & Advance: Stacking with either Trenbolone or D-anabol (Dbol).

Oral vs Intra Muscular
Oral = Liver problems
Intra Muscular = Sanitary Problems (ie, place have to be clean) & not afraid of needles (self inject, or unless you have a helper)

Not all HGH is bad, matter of fact roids are discovered to save lives.

Not going further on this long topic of roids.

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That about sums up my thought on this subject. It's been a long long road for me


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This post has been edited by anthony2211: May 12 2013, 04:19 AM

Brother, you are 19yrs old. You do not have to worry too much (read worry, but dont over do it) about clean bulking. There are so many other factors effecting your lean muscle gains. most of the time, your abundant hormones, testosterones will take care of your body.

1. Are you hitting the right amount of weights at the right intensity? If you are not exhausting yourself, you may not able to absorb the stuff you put into your body. You need to exhaust your body a bit to create a sponge effect. Otherwise, you may be just pooping and pissing it all out. This is one of the reason people starting out needs to hire a good trainer.

2. You, could be a hard gainer. *some say

3. Are you getting your amount of proteins correctly? What is your weight? The amount of protein you need is minimum of 1g to the optimum level of 1.5g per lbs of your lean body weight. To calculate an example:

75kg * 2.2(conversion constant) = 165lbs
Body fat %: 19.8%
Lean body weight = 165 * 80.2% = 132lbs.

Protein required is recommended to be in the range of 132g to 198g of Protein.

Your meal seems to be hitting the right amount. Looks like you are already generally taking the amount in between. Thus, you can still take it up a little and hit closer to 200g. BUT you have to hit it consistently, So, I'd planned to hit slightly over often than not. There are no strong indication if 3meals vs 5meals for muscle gaining and tales of 30g of Protein per sitting is still to be proven. More info here of how you can manage your proteins: http://www.liftbigeatbig.com/2011/10/prote...f-30-grams.html There are more answers on bodybuilding.com but better to spend your time cooking/lifting.

4. Depending how intense you are hitting your training your caloric requirement is:

Base caloric: 1800
Activity constant: 1.8 (this is where your intensity/frequency of your training affects)
~ 3240kCal

Calories per gram of the three major nutrients:
Protein - 4 calories per gram
Carbohydrates - 4 calories per gram
Fat - 9 calories per gram

So say you are hitting 200g of protein, that covers 800 kCal
That leaves 2440kCal from your carb and your fats.

As you can see, fats are a great and easy way to pack on calories, but watch out for trans fats.


5. You can skip carbs for the last meal of the day; but a casein shake would be great before you sleep.

6. Are you getting your 7-8 hours of sleep? You need them.


Last but not least, I've see that your log only posted 5-days worth of program. Lets be real, it will take longer than that to see any tangible results brother.



--

I hope that helps. Track your diet, and then up it to see any changes. Track your workout (your weights/resistance) and then up it to see any changes. Track your body composition (not just the weight, but lean mass) changes against those 2 factors.

This post has been edited by anthony2211: May 14 2013, 03:31 AM

Our body don't just open and close for business on the dot brother. You will need to keep your diet the way it is because your body is expecting the pattern to resume. Unless you put down a plan where you gradually workout less, and eat less over a span of time.

Squats are compound exercises, I don't think it will hurt if it's done 3 times a week. Honestly though, these questions are most of the time best answered by the person asking. If you are squatting 20reps over 3 sets or 6 reps over 5 sets, once a week, 5 times a week or whatever variation, if you are gaining from it, then it must be working. If not, then probably no. There is a very soft guideline which exist, somewhere in the line of "Don't do 1 rep of max weight, 3 sets for each and everyday" where you know that ridiculous syit is just not gonna work. You can only tell how your body react to it, no one else can. If your diet is crap and you are working out like Mr.Olympia and not getting the results, you're probably gonna think that the workout plan is pure BS. Similarly, if you are given advice to squat 3 times a week for better results, and you are not seeing any gains in your first week and give up is just as bad as an example. Furthermore, if it is universally proven that 3 squat rounds a week works best and you find yourself getting injured for not getting the form right, or the putting the right amount of weights for you, it is still not gonna work for you. my 2cents.

Just wondering if you are lifting/working out to stay lean / in good shape or you do have some big muscles which needs maintenance?

If you just need to workout, then there are tons of body weight exercise you can do.

Chest/Shoulders/Triceps & Core compounds: Push-ups & the variety.
Here's one where you can work almost your entire body. Its called the bomber glide push up. And boy am I glad i found one where my favorite girl from bodyrock showing how it's done!
http://www.youtube.com/watch?v=66-v0AaANHk

To work other parts of yoru arms/chest/shoulders or what not, try putting your arms on wide positions to the narrowest positions, try putting your arms from the top of your head to right below your chest. You can also try isolation by doing a spiderman pushups. Add a leg crunch in there to spice it up. Try holding your pushup on a tensioned position (lower with arms bent) on your sides, shift bodyweight to your right arms, hold for 5s, then shift back to left, hold for 5s. Rinse and repeat.

For legs,
Squats, Jump squats (if you do it on interval, it should burn the syit out of them real quickly)
Or you can combine these 2 for a nice jello-leg effect:
Knee up run on spot (30s) + Jump Lunges (30s) Rest 30
Or isolate the lunges by raised lunges.

For calves,
rope skip, knee up run on spot, wide leg skips, etc and the variety.
Jumping jacks & the variety.

All these workouts above, require you to have a timer, strict rest intervals, rinse and repeats each combination of exercises continuously for at leat 3 sets and 5times through.

Maybe google some bodyweight exercises and HIIT combinations. My guess, and chances are; most lifters would dread these type of workouts cause it saps a hell lot of energy from you. This is also the principal used in P90X on their Plyometrics workout program. I've applied these workout on myself and some of the elite swimmers I train, not everyone lasted the entire 35minute session.

You are quite accurate on that. Because these exercises tend to be more compound and plyo based, it is not exactly awesomest maximus for getting big or muscle targetting. Even the calesthenics (wonder if I spelled that correctly lol) folks will have specific muscle group workouts but will always end up saying (for example: They will say this exercise is to target the chest, BUT... it also work a little bit of this and that.. and that and this as well... lol)

You are left without a gym, so this is the best I can think of. (or unless you have access to a steel workshop where you can either DIY your own weights... or something, and similarly you can try resistance bands). For home HIIT, Plyometrics & Calesthenics, there are alot of videos up on youtube. However, if you are serious about big muscles, i doubt you'd be left without a gym. So, while you are awaiting the right excuse NOT to hit the gym, start getting these body weight workout first. This is because I suspect at current condition (I mean this in the best intention), these workouts will help you get started. Maybe even with a raised level of metabolism and testosterones, you'd be more motivated to drive to the gym even if its slightly further away

Missing some info but ASSUMING the below is your age and "lifestyle."

63kg, 170cm, 20years of age & Moderate Active liefstyle (workout/exercise 5times a week)

your Basal (BMR) would be in the ballpark of: 2572kCal

Your macros calculation would be:

Protein @ 1g per lbs of bodyweight (some prefer to use 1.5g per lbs)
> 63kg x (2.2 conversion) = 138.6lbs
> means you need ~ 140g of protein
> means that is 140g x 4 = 560kCal (4kCal per g of protein)

Fats @ 0.4g per lbs of bodyweight
> means you need 138.6lbs x 0.4 = 55.4g of fats
> means that is 55.4g x 9 = ~500kCal (9kCal per g of fats)

Subtotal of your caloric from Protein & Fats = ~1060kCal

Carbohydrates = BMR - (Protein & Fats)
> means that 2572kCal - 1060kCal = 1512kCal of carbs
> that is equivalent of 378g of Carbs (4kCal per g of Carbs)


So, if you are cutting and going into Caloric Deficit:
A simple (I said simple, without the broscience stuff) way to cut is to bring down your calorie via your Carbs section.
But as your weight goes down, you need to readjust, because you may not need that much fat as your current weight.

Thus; lets say you will do a 500kCal deficit:

That would mean your BMR will be 2072 (2572-500)kCal
That would mean:
560kCal or 140g of protein
500kCal or 55.4g of fats
1512kCal-500kCal = or 253g of carbs

Im sure there are other more sciency stuff to cutting, like upping your protein etc etc. but this would be just a simple caloric deficit scheme for the avg joe.

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This post has been edited by anthony2211: Aug 5 2013, 11:02 PM

Fuggit man, I work out with Mike Chang!

Jim Stopanni's workout is not really your average workout. If you follow his program to the T, be prepare to vomit. Its a lot on your cardio. And WHEN the average joe gets huffing and puffin on this high intensity, they'd drink a lot of water but what they don't realize is, without controlling your water intake, (since you'd be over drinking), you will be induced to vomit.

All the active rest between sets is gonna pretty much empty your energy very fast.

Kris Gethin's DTP workout is great for the avg Joe or even slightly advanced who wanna try something different. For slightly advanced, may wanna skip the first few weeks because it is meant to get the avg joe started.

DTP works on high intensity and volumes. It is great for hypertrophy but not everyone agrees with it. If you follow it to the T, you will get serious soreness. Its going to failure (ie unable to complete a full rep after 50+ reps); then you are to go further by cranking out another 20-25 partial reps. But the program wont have you do that EVERY day. It is quite smart actually. On DTP workouts, you will realize that the week will only have 3 days of weights training. You get plenty of rest (due to the intensity of the DTP).

The 20min cardio before and after (you can switch out separately) and the introduction of 150 twists after several starter weeks. If you are religiously following EXACTLY what the program provides (including the nutrition), yes I bet you will cut. That is a hell decent amount of cardio for cutting purposes. 40minutes a day and almost every day of the week.

Also, by following the workout EXACTLY means that you do not switch up the order of exercise. For legs day example, KG's workout load up front with quad extensions, curls etc before he hits you with squats. This is his principle of hitting your legs at several specific angles before ending the workout with a compound squat after the fact that your legs are already tired. Whereas other muscle groups, he will order it with the large muscle group exercise (some call it for sizing,) and then end with isolation.

In addition, you have to follow the nutrition plan. If you see his workout program nearing the end, like the 11th and 12th week, its 3-4 days of workout only per week, and the workout is lighter. This is because you are suppose to be on a steep carb deficit. This is akin bb'ers cutting towards 2 weeks out of their competition. Following the nutrition plan is probably the biggest kicker in the series although I must say that, his DTP principle can create mental blocks for lifters. For example, on a 50,40,30,20,10 pyramid down. You mind can set yourself to hit MAX beast mode at the 10rep set. BUT since DTP reverses the pyramid after it comes down, ie; 50,40,30,20,10,10,20,30,40,50 reps, UNLESS you do not know about the entire set and goes beast mode on the 10rep, you will be likely to use ***** out on the 10, and maybe push at weights at 70% of your potential, because you KNOW the pain of going back up the 50 reps. Thus, this said, you may not be challenging your strength.

Lastly, KG's workout is a 3-4 day split, thus although the workout looks lengthy on some days, it is actually working 2 muscle groups, something similar to push/pull splits. Thus, you will get 4-5 and as low as 3 exercises for each muscle groups. This is great for beginners.

So in brief, I'd say KG's 12week cutting DTP is nice and caters to a wide group of people whereas Stopanni's is a bit on the advanced side.

Eitherway, if you look at the entire program (instead of just watching the video), assess the program and see if you can follow through. Don't go into it all excited only to half ass and going through the motion. If you are really novice, I'd even recommend the ladies program for anyone, ie Jamie Eason's program. not kidding!

This post has been edited by anthony2211: Aug 6 2013, 05:18 PM

Hehe, as vague your question as it can be, I will give it a stab. Here goes, will progress with 1 thing at a time.

1. It is NOT normal to feel dizzy after drinking protein shakes. (this statement stands alone.)

2. However, protein shakes WILL NOT make you feel dizzy.

3. Even rotten/expired shakes WILL NOT make you feel dizzy, the smell will just make you vomit.

4. IF you are drinking your shakes RIGHT AFTER your training, then you might be just dizzy from your training. Not for your shake.
This is possibly my best guess of why you are dizzy.


"I'm not drinking too much water."

1. The question is a double negative... in a way, but if you are not drinking too much water, means you are drinking just the right amount of water... that's what you are saying right?

2. Yes, you should be drinking the right amount of water, which is about 4 liters for weight training folks.

cheerios.

You sure it wasnt coke & coffee?

Sensibly:
Get these 2
Fish oil double/triple strength (RM90 - RM120.)
Pre workout (range anywhere from RM140-RM250)

Above 2 items are not easily created, and being in prepared/isolated form, makes it worth the money.

Just make sure you eat your vegs & some fruits to cover your micro nutrients.

*
If you are not taking enough vege, fruits and have a wide selection of organic food in your daily consumption and especially if you get sick easily then Get the Multivites.

Fish oil is cheap, it benefit alot. Just get it. Fish is a more expensive source of protein anyways eat chicken, take fish oil caplets

Casein is not necessary. Stick to your whey, add peanut butter if you insist in slow protein digestion.

Preworkout is good to have IF it works. It makes your effort in the gym, that workout worth your time. You may risk it being totally useless though if it has no effect on you..

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