Routine Critique -- From 5 x 5 to Mix of 5 x 5 / Hypertrophy

[kyoun1e]

Oh god...I'm an idiot. I just realized I've been undercounting my calories.

I had been only counting the wheybolic protien grams...no carbs, fats, or anything else! Moron. Brain fart. I've been meticulous with everything but dropped the ball on this.

I basically have been undercounting by 200 calories per day which probably brings me to 3,100.

Now, add Built's additional protien drink + milk to my existing and I'm probably riding up to 3,500.

Maybe my maintenance is a little higher than I thought...

Jeesh.

KY

 

[T_man]

The hip extensors (glutes, hams, adductor magnus) work during a squat. Whether you feel or not, they are working. You may be a very quad dominant squatter and squat with a high bar, but they are still working.

If the case is one of fearing decreased hip extensor strength/balance. Then the program can look something like this:

Mon- squat, bench row

wed- deadlift, bench, chin up

fri- squat, bench row

patrick

Yea thats what I meant

I thought you did squat bench and row 3x a week for 5 weeks

Thanks Patrick I'll start one on Monday and this time switch it up

 

[P-funk]

Yea thats what I meant

I thought you did squat bench and row 3x a week for 5 weeks

Thanks Patrick I'll start one on Monday and this time switch it up

the true program is squat, bench and row....but, you can make variations to it. you just need to be consistent.

patrick

 

[T_man]

Ah, here you go then: more liquid food.

Into a blender:
scoop of protein powder
A few ice cubes
milk - WHOLE milk
shot of olive oil
shot of chocolate syrup
scoop of dextrose if you have it

Optional: grind oats to a flour in a coffee mill and keep in a jar for such occasions. Toss a scoop into the blender with the above.

Blend, knock back, go to sleep.

Have a dry shake with protein and dextrose in a shaker cup, and a glass of water beside it ready to rock and roll for when you wake up - just fill it with water and knock it back on your way to the bathroom.

Another trick: eat lower fiber carbs - white rice, white flour, white noodles.

Just a question Built.
Why would you use dex outside of PWO or after any other intense exercise that depletes glycogen?? I thought using it outside that time, sure will shuttle the nutrients to the muscles but might cause unecessary fait gain
I feel like I haven't got the whole story of these kinds of sugars

 

[Built]

I'm just using it for calories. You can leave it off if you don't want it.

 

[Chubby]

Just a question Built.
Why would you use dex outside of PWO or after any other intense exercise that depletes glycogen?? I thought using it outside that time, sure will shuttle the nutrients to the muscles but might cause unecessary fait gain
I feel like I haven't got the whole story of these kinds of sugars

I was thinking the same. I thought we are supposed to take as less carb as possible before bed since our body won't burn them while we sleep.

 

[T_man]

I was thinking the same. I thought we are supposed to take as less carb as possible before bed since our body won't burn them while we sleep.

My issue is less about before sleep but rather where glycogen is depleted. If there is total glycogen saturation then where will the fast acting sugar go... adipose tissue right?

Btw in the morning after sleeping are glycogen stores depleted?

 

[Whatsaroid?]

My issue is less about before sleep but rather where glycogen is depleted. If there is total glycogen saturation then where will the fast acting sugar go... adipose tissue right?

Btw in the morning after sleeping are glycogen stores depleted?

From what I have been reading and living by glycogen are somewhat depleted on the morning you wake up, this is why most believe doing fasted cardio is good upon waking up as the body is suppost to motabilize more fat when glycogen cells are depleted.

Lets say your goal was to burn fat and you understand your glycogen cells are low in the morning so you opt to eat before doing your morning cardio, Although this isn't bad really but eating causes release of insulin and this insulin release gets in the way of the motabilizing of fat cells. I hope this helps.

 

[Built]

Eating stimulates insulin, but movement suppresses insulin release because movement promotes translocation of glucose transporters.

My take: if your goal is reglycogenation, the best time to eat carbs is just before you do modest activity, and just after you do intense activity.