dorby
08-20-2007, 05:17 PM
PLEASE MAKE STICKY....:hsughno:
i posted this info in mafia_insurances's thread...but its alot of stuff..and broken down to be understood easily...so im reposting it as a thread...thru my experiences to help people understand exercise and training to accomplish their goals....good luck everyone.....
do cardio first thing in the morning on a empty stomach taking
200mg caffeine
325mg aspirin
25mg ephedrine
take on your own risk...please consult a doctor before usage....this information is only based on my experiences....
take for 2-3 months..3months max...ur body will get use to it and it isnt all that great to make your heart speed all day.......there are many side effects..research before taking..or consult a doctor....start off slow..taking it once a day..but if u can handle more...i have taken up to 3 doses a day...half life of the ECA is 4-6 hours....
side effects most noticeable is being extremely snappy and rarely chest pain...
also take a teaspoon of glutamine to prevent muscle catabolism
right after cardio have a 40-60 gram protein shake of your choice..try to keep it only water and no juice....
WEIGHT TRAINING
do not do solely cardio to get lean.....you will get lean quick....but you will burn up alot of muscle mass if you do not train....
muscle burns fat...so the more lean muscle your body has the more fat you burn.....
train all body parts moderately......or intensely as long as your train it will be sufficient
split muscle groups...or single them out depending on your own schedule...try to train large muscles such as chest and back...before smaller muscles like biceps, triceps, or shoulders...because chest and back require compound movements....where chest utilizes shoulders and triceps...and back uses biceps ....to maximize training separate these muscles on different days...
when trying to drop bodyfat and get lean....do not watch your weight monitor yourself with a bodyfat measuring stat sheet.....gyms or nutrition stores have them.....at times ur muscle mass will increase and bodyfat decrease and only fluctuate a few lbs...that is what u wanna go for...not loosing 20lbs of weight....that means nothing....
NUTRITION
eat every 3-4 hours to keep your body in a anabolic state...muscle building...if not the bodies natural reaction is to hold on to fat because it burns slower and break down muscle protein for energy...catabolic state...
WATER INTAKE
2 gallons would be the best to keep your body hydrated and free of toxins....also taking eca will increase your water release...so drinking more water is important...to benefit your metabolism
to keep water retention down...cut sodium intake down ...dont eat frozen foods...or processed foods..which are preserved by high amounts of sodium
PROTEINwhy to eat this? protein is absorbed to rebuild muscle...muscle burns fat...
the amount of protein you should ingest could be anywhere from 2x your bodyweight or 2.5......
your total protein intake should be split between all your meals....even before bedtime..but keep it lean or have protein so while you sleep your body does not become catabolic...
ex.....white meat is the best for keeping lean...occasional dark meat early in the day is fine as well as lean red meat as it is higher in fat content
ex..
turkey breast
chicken breast
lean steak ...sirlion...try to stay away from skirt steak..even though its good...
lean pork chop
CARBOHYDRATESwhy to eat this...carbs give u energy to train and go thru daily activites...so eat them...just not at nite and not simple carbs...such as processed food or junk food..they convert to glucose quick and cause insulin spike...rise of blood sugar which slows your metabolism..
the amount of complex carbohydrates your should ingest could fluctuate...do 3 days of moderate carbs......2 days low carbs and repeat..it will keep your body in shock and not retain any unused sugars which will convert to fat... the amount depends on your weight....try to get all your carb intake atleast 4 hrs before bedtime to keep from storing any unused calories...
ex...
sweet potatoes
potatoes..
brown rice...
wheat pasta...
white rice...
for more reference...goto www.bodybuilding.com
good luck post your results... also if u wanna bbe on the dime log your intake and training...
pic of my cutting phase.....but a while back...dont have any recent cutting pics...but heres a reference....
http://img.photobucket.com/albums/v366/dorby/People/getlean.jpg
i posted this info in mafia_insurances's thread...but its alot of stuff..and broken down to be understood easily...so im reposting it as a thread...thru my experiences to help people understand exercise and training to accomplish their goals....good luck everyone.....
do cardio first thing in the morning on a empty stomach taking
200mg caffeine
325mg aspirin
25mg ephedrine
take on your own risk...please consult a doctor before usage....this information is only based on my experiences....
take for 2-3 months..3months max...ur body will get use to it and it isnt all that great to make your heart speed all day.......there are many side effects..research before taking..or consult a doctor....start off slow..taking it once a day..but if u can handle more...i have taken up to 3 doses a day...half life of the ECA is 4-6 hours....
side effects most noticeable is being extremely snappy and rarely chest pain...
also take a teaspoon of glutamine to prevent muscle catabolism
right after cardio have a 40-60 gram protein shake of your choice..try to keep it only water and no juice....
WEIGHT TRAINING
do not do solely cardio to get lean.....you will get lean quick....but you will burn up alot of muscle mass if you do not train....
muscle burns fat...so the more lean muscle your body has the more fat you burn.....
train all body parts moderately......or intensely as long as your train it will be sufficient
split muscle groups...or single them out depending on your own schedule...try to train large muscles such as chest and back...before smaller muscles like biceps, triceps, or shoulders...because chest and back require compound movements....where chest utilizes shoulders and triceps...and back uses biceps ....to maximize training separate these muscles on different days...
when trying to drop bodyfat and get lean....do not watch your weight monitor yourself with a bodyfat measuring stat sheet.....gyms or nutrition stores have them.....at times ur muscle mass will increase and bodyfat decrease and only fluctuate a few lbs...that is what u wanna go for...not loosing 20lbs of weight....that means nothing....
NUTRITION
eat every 3-4 hours to keep your body in a anabolic state...muscle building...if not the bodies natural reaction is to hold on to fat because it burns slower and break down muscle protein for energy...catabolic state...
WATER INTAKE
2 gallons would be the best to keep your body hydrated and free of toxins....also taking eca will increase your water release...so drinking more water is important...to benefit your metabolism
to keep water retention down...cut sodium intake down ...dont eat frozen foods...or processed foods..which are preserved by high amounts of sodium
PROTEINwhy to eat this? protein is absorbed to rebuild muscle...muscle burns fat...
the amount of protein you should ingest could be anywhere from 2x your bodyweight or 2.5......
your total protein intake should be split between all your meals....even before bedtime..but keep it lean or have protein so while you sleep your body does not become catabolic...
ex.....white meat is the best for keeping lean...occasional dark meat early in the day is fine as well as lean red meat as it is higher in fat content
ex..
turkey breast
chicken breast
lean steak ...sirlion...try to stay away from skirt steak..even though its good...
lean pork chop
CARBOHYDRATESwhy to eat this...carbs give u energy to train and go thru daily activites...so eat them...just not at nite and not simple carbs...such as processed food or junk food..they convert to glucose quick and cause insulin spike...rise of blood sugar which slows your metabolism..
the amount of complex carbohydrates your should ingest could fluctuate...do 3 days of moderate carbs......2 days low carbs and repeat..it will keep your body in shock and not retain any unused sugars which will convert to fat... the amount depends on your weight....try to get all your carb intake atleast 4 hrs before bedtime to keep from storing any unused calories...
ex...
sweet potatoes
potatoes..
brown rice...
wheat pasta...
white rice...
for more reference...goto www.bodybuilding.com
good luck post your results... also if u wanna bbe on the dime log your intake and training...
pic of my cutting phase.....but a while back...dont have any recent cutting pics...but heres a reference....
http://img.photobucket.com/albums/v366/dorby/People/getlean.jpg