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Ok, I'll start on the 5g per day..
Thanks! (I've been doing 20g for the last 2 days anyways) |
Oh yeah..
Weight after bf and bm. = 210 (seem to be stuck here).. |
Don't worry about the weight. You've likely gained a couple of pounds due to water retention caused by creatine supplementation.
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LOL
So I've gained even LESS muscle?? :( |
You're not going to gain too much muscle right off the bat like that. The first adaptations (strengthwise) are going to be neural in nature for the most part.
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neural?
I haven't been unrealistic with my expectations, but I AM trying for a pound of weight a week or so.. If I keep staying at 210 or less for much longer I'll know this varying calorie amount per day thing isn't working (2800, 3200, 3100, 2900), and I should just keep it above and close to 3000, and see what happens.. |
Oct 2/08
PreWO shake: 70g of waxy maize, 30g of whey, 2.5g. of Creatine, some walnuts WORKOUT C 10 min w/u run SQUAT NWx10x1 50x5x2 110x5x4 Felt good, felt like I was on my toes a bit too much on the last reps on the 3rd set, so added a fourth and tried to be really strict.. PRESS 40x10x1 60x10x1 90x5x1 100x5x3 This was with one of those fixed weight barbells, like a free-weight dumb bell.. If looking at it as a barbell with plates, 100 - 45 = 55lbs.. ROWS 50x8x2 100x5x3 FRONT PLANKS 40 sec. x2 PWO shake: 70g of waxy maize, 30g of whey, 2.5g. of Creatine PWO Meal: Egg white omelet w/ cheese and back bacon, salsa, 1 tomato, 1 apple. Cals for day: 3400 Protein: 288 |
Quote:
I'm happy putting on 10lbs a year. I'm 230-235 and still have abs , so lean mass is the best for me. |
Here is a curve ball for you. You probably don't need to have the same PWO shake every workout. On very high intensity days, I will add about 60-70g of WMS to my PWO shake. On light days or pressing days, it's normally 30-40g. I basically put back in what I'm taking out...a harder workout will deplete my body more than a light day, so why have the same shake both days? I don't know if this makes any difference to you, but I thought it might interest you if you hadn't already considered it. What you're doing now is "safe" and I don't know if there's a reason to adjust anything, but if you ever want a lighter shake after a lighter workout, then go for it.
Looks like you're doing well with the diet. Keep up the good work. :) |
Huh..
But what's a "light" day? Probably my WO B, where I'm doing stuff like split squats and pushups,.... and deadlifts..... Hmm.. Maybe not so light.... |
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