User Tag List

Results 1 to 16 of 16
  1. #1
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Hi everybody,

    i have a question id like you to answer (loky,etc)

    im a basketball player(currently off-season until mid september) so, keep in mind id like to keep fat-gain to none or to a minimun necessary to gain mass.

    ill be starting a 6 weeks hypertrophy phase of wich ill give u an example(this is week one.the phase peaks at week 3 and 6). just a little info about me: im a guard,1,84 cm high and i weigh ~78-80kg



    workout 1 % x reps x sets



    1- squat: warmup with sets of 5 , then 70%x5x5

    2- deadlift: warmup with sets of 5, then 70%x3x3

    3- T-bar rows: 10-8-6-6

    4- incline bench press: warmup with sets of 5 ,then 70%x5x5

    5- bench press: 6-6-6-6

    6- Curl com Barra: 10-8-6-6-6

    7- dips: 4 ou 5 séries of 6 reps,

    8- abs and grip





    # workout 2



    1- squat: warmup with sets of 5,then 75%x5x5

    2- Power Clean: warmup with sets of 3, then 70%x1x5

    3- pull-ups: 4 ou 5 sets

    4- behind the neck press: warmup with sets of 5, then 70%x5x5

    5- dumbell shoulder press: 10-8-6-6-6

    6- abs and grip





    # workout3



    1- squat: warmup with sets of 5, then 80%x4x5

    2- deadlift: warmup with sets of 5 , then 75%x3x3

    3- bar rows: 10-8-6-6

    4- incline bench press: warmup with sets of 5, then 75%x5x5

    5- close grip bench press:: 6-6-6-6

    6- barbell biceps curl: 10-8-6-6-6

    7-dips: 4 ou 5 sets, 6 reps

    8- abs and grip





    ihave also 2 days of conditioning work, mostly sprints and agility drills and one with strongman conditioning,like sled dragging ,tire flips, farmer walks,etc.



    i was thinking of using the UD2 diet(mass version) to add lean mass but prevent fat gain. is this doable? if so, how would you set up the schedule? keep in mind that i have to place my carbload on sat evening and sunday because thats when i go home.



    thank you very much, everybody

  2. #2
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    So, would this work?



    start the cycle on wednesday.



    wed: sprints and lift(low carb)

    thu:cardio(as b-ball) or recovery(low carb)

    fri: strongman conditioning(low-carb)

    sat:agility drills and lift ( after lifting begin carbload)

    sun : off: carbload

    mon:lift(maintainance or slightly above cals)

    tues: cardio(b-ball)-maintainance or slightly above cals



    would this work?





    i was initially thinking about doing something like this:



    wed:lift(low-carb)

    thu:agility workout(low-carb)

    fri: lift(low carb)

    sat: strongman conditioning(after this,start carb load)

    sun : off(carbload)

    mon:lift(maintainance or slightly above cals)

    tue:sprints(maintainance cals or slightly above)



    i could also move the sprints to wed to give me more depletion.

    would this be a good option?wich one do you think is best?



    or should i do a more traditional carb cycling diet, with 3 high carb,2 low carb and 2 no carb?thanks

  3. #3
    Senior Member Tkarrde's Avatar
    Join Date
    Jul 2002
    Posts
    8,454
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    I like your first plan outlined above.
    I'm all about my cake, I'm tryin' to marry betty crocker

  4. #4
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    [quote name='Tkarrde' date='Jul 21 2005, 05:18 AM']I like your first plan outlined above.

    [snapback]258574[/snapback]

    [/quote]





    thanks man.



    i have a problem though, during the first month.my gym is closet on saturday.

    would it be bad if i changed the friday workout with the saturday one? i would be doing the lifting and possibly agility drills on friday and strongman conditioning and maybe 3x3 basketball on sat and then start carb loading. looking forward to see what u think

  5. #5
    Senior Member Loki's Avatar
    Join Date
    Sep 2003
    Location
    Cloud Nine
    Posts
    4,182
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    would it be bad if i changed the friday workout with the saturday one?




    Ideally you should carb-load after a tension (lifting) workout or some kind of strength training. All the same, if you can get yourself adequately glycogen depleted and then complete any sort of serious, high-intensive anaerobic-aerobic exercise, you should be able to get supercompensation and have a good carb-load. Most of the research they do with carb-loading is in endurance athletes anyways, which resembles playing hoops more than does weight-lifting.


    I wrote this post a long time ago, a real long time ago (back in '94)

  6. #6
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    alright.thanks bro.



    in your opinion, does my plan seem fine for a clean bulk? i changed the pre-carb-load workout from strongman conditioning to boxing, wich,i think, is acceptable high intensity work prior to carbing up.

    so, ill do:



    wed: low carb(100g)-weight lifting and b-ball

    thu: low carb -energy systems work-agility

    friday: low carb - lift

    sat: low carb until boxing( i could throw a couple of sets per bodypart in curcuit fashion after boxing to make sure im depleted,what do you think?) then carb up

    SUN: rest: carb load

    MON: maintainance cals or slightly above-lift

    TUE: maintainance cals- energy systems work( linear speed )



    seems ok?



    thanks

  7. #7
    Senior Member Loki's Avatar
    Join Date
    Sep 2003
    Location
    Cloud Nine
    Posts
    4,182
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Yes.


    I wrote this post a long time ago, a real long time ago (back in '94)

  8. #8
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Again, thank you.

    i hope im not pushing it, but id like to hear your input on another thing:



    say, i scheduled my carb-load to saturday evening and sunday, but i have a birthday party on friday night( my best friend) wich will involve a regular dinner( grilled meat and rice,bread) and severe drinking. what changes would you do to saturdays diet and\or training to still ensure a fair\good carb-load on saturday and sunday? i thought about throwing a few sets per bodypart after boxing or in the morning( 15-20 reps per set) to deplete. would it be ok?



    thanks alot



    mimo

  9. #9
    Senior Member
    Join Date
    Jan 2004
    Posts
    1,507
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Skip the diet for this week, start next week.
    Cheap protein in the UK, click here use referral code MP225 for 5% off your 1st order

    It’ll be a sorry state of affairs when you drive past a field and find meatheads getting their daily fix of calcium directly from the cow. --Robboe

    Chuck norris once lost a testicle when sparring with wolverine. We now know it more commonly as Jupiter.

    Chuck Norris eats soup with a fork

  10. #10
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    yes, thats sort of what i decided.

    i just did the normal low-carb days of the diet(tue-friday evening) and then carb-up starting fri evening until sunday night.then, back on the diet.

    thanks

  11. #11
    Senior Member
    Join Date
    Jan 2004
    Location
    Freedom Land
    Posts
    1,961
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    you can do some shuttle runs post b-ball just to ensure glycogen up take....its about what 15-20 secs a piece? that might be right on the money
    "Absorb what is useful, reject what is useless." - Bruce Lee

    "Note the emphasis on slight and initially, which is different than huge and forever." - MD

  12. #12
    Senior Member
    Join Date
    Jan 2004
    Posts
    1,507
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    YEah, maybe some pressups and pullups(if u can find a bar) to get some upper body uptake too.
    Cheap protein in the UK, click here use referral code MP225 for 5% off your 1st order

    It’ll be a sorry state of affairs when you drive past a field and find meatheads getting their daily fix of calcium directly from the cow. --Robboe

    Chuck norris once lost a testicle when sparring with wolverine. We now know it more commonly as Jupiter.

    Chuck Norris eats soup with a fork

  13. #13
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    yes, thanks guys. those are all good sugestions

  14. #14
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Now, Loki or someone else experienced with it,

    whats your imput on the usage of DNP on a clean bulk, speciall, the kind of diet im doing? since the low carb days objective still is to somewhat deplete the glycogen stores, would the use of a moderate dose of DNP on the first low-carb day help with depletion, therefor making the diet more effective? thanks alot.



    PS: if you do not want to discuss this here, soot me a PM

  15. #15
    Senior Member
    Join Date
    Feb 2003
    Location
    boston..."reppin the 617" =)
    Posts
    2,810
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    stay away from DNP
    The board realist.


  16. #16
    Junior Member
    Join Date
    Mar 2004
    Location
    portugal
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    [quote name='Lgoosey' date='Aug 1 2005, 10:29 AM']stay away from DNP

    [snapback]260999[/snapback]

    [/quote]





    i love this kind of answers whenever someone asks something about it.

    i have used it in the past,with success.

    but thanks for the advice. im asking a very specific question, not asking if its safe or not, as i know exactly what can happen and what dose to take to avoid it

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Similar Threads

  1. AMP version 1 is back!!!!!!
    By ChemicalPA in forum Supplements 101
    Replies: 14
    Last Post: May 20th, 2010, 01:54 AM
  2. lean body mass calculation or whole mass??
    By Jason Pegg in forum Bulking/Gaining Weight
    Replies: 0
    Last Post: January 17th, 2006, 05:53 PM
  3. Lipoderm ( which version)?
    By Buttons in forum Supplements 101
    Replies: 0
    Last Post: December 12th, 2005, 01:23 AM
  4. Lo-Fi version of forums
    By Par Deus in forum Supplements 101
    Replies: 13
    Last Post: March 26th, 2005, 12:50 AM
  5. H.E.A.T final version
    By Goffio69 in forum Supplements 101
    Replies: 5
    Last Post: November 22nd, 2004, 06:45 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •