Pardon me but what's IF?

will look that up,, btw, can this be trusted?

http://scoobysworkshop.com/expectations/

Note 6) There is a point of diminishing returns with lifting weights. At first, the strength and muscle mass gains are very rapid (the newbie effect). In each subsequent year, the gains are less and less until at some point you reach your genetic maximum and all gains cease despite intense workouts and flawless nutrition. How long it takes to reach the genetic maximum depends on many factors including genetics but most importantly on the intensity of the workout program. If someone lifts casually and does a whole body workout for 30min 3 days a week, they will never reach their genetic max. After 20 years, if they get serious about lifting, they could have a second chance at the newbie effect and spectacular gains despite their “ole” age. On the other hand if a teen starts professional powerlifting at age 16 then they might hit their genetic max very early, perhaps in as few as 6 years.

very interesting in deed


This post has been edited by NovusInitium: Jun 18 2013, 11:41 PM

Main meals: 70% lean meat + 30% rice and vege(carrot, parsley, spinach,pumpkin). will cook this in bulk and freeze. raw veges/fruits as snack between meals. and egg whites should i not get enough protein. food should last about a week (is eating in this manner good?)

3 meals a day
*on workout days + 1 meal?

Pre - workout meal (1 hour before) : Will a portion of the food mentioned above suffice? + vit c (half and the other half before bed)

Post - workout meal : 250ml Soy milk w/o sugar + 1 banana

BMR 1606.62
(http://www.calculatorpro.com/calculator/katch-mcardle-bmr-calculator/)

BF 24.67%
(http://www.bmi-calculator.net/body-fat-calculator/)

TDEE 2202
(http://iifym.com/tdee-calculator/)

Will eat 20% under TDEE.




that's my current physique, i know it's bad.

Adopting stronglifts 5x5 - MWF
10-15 mins HIIT - Tuesday and Thursdays
Weekends off.


Please do comment

This post has been edited by NovusInitium: Jun 19 2013, 10:48 PM

Janson, please comment on my post.
Do the right thing. ;p