If you think dextrose is delicious, go for it. I mean you got 2500 calories a day to work with so you can squeeze in 30g postworkout. Just don't go overboard with the CHOs postworkout and consume a whole angelcake, dougfunnie style.

QFT minus the 2500 calorie part as each person is different. I for instance have a BMR of ~3600cal, If I were to eat 2500cal a day I would drive my metabolism into a state of suppression and lose a ton of both muscle and fat.

Ultimately its calories in < calories out to lose weight. I have my ideas about macros, but by no means is there only one way to do it.

I was including the dextrose because one of TR's goals was to gain muscle. Insulin spikes are easily controlable, highly anabolic, and should offer no side effects as it is basically just corn sugar. Bodybuilders have been doing the same for years, however, now they just use igf-1 instead of doing it via food.

PM or start a new thread please if you'd like some more info on the subject.

/derail

Target caloric intake of 3600. not BMR.

8/10

Bench: 2x5x170 - 1x8x170

DL: 1x9x260 (Is it really deadlifting if I take 5+ seconds between every rep? Because I do)

DB incline bench: 2x8x40 - 1x10x40

Are you 300 lbs and/or run a marathon a day?

I like how you ignore all the dextrose and insulin spike stuff Tuco

It's obv still deadlifting, but it's not one set. More like a cluster of singles.

PM'd to avoid derail.

I dont know why there is so much negativity towards insulin spikes. It isn't complicated, it is a natural human process, and it is the most anabolic hormone your body can produce. Why not use it to its full advantage? Either way, he asked about PWO nutrition, I shared what I do, agree to disagree.

8/12

Press: 3x5x127.5 - Like a boss.

Squat: 2x5x240 - 1x9x240

weighted chins: 2x7x25

good stuff yo

press is getting impressive

Thx bro. I'm finally starting to realize some gains again.

8/15

Bench: 2x5x172.5 - 1x8x172.5 (previous PR was 6)

Squat: 2x5x245 - 1x9x245 (previous PR was 5)

Butterfly pec machine (not sure what its called): 3x8x115

I still haven't found a lift I like for my #3 on bench day. I want something that works chest/upper body. Any suggestions? I did incline db bench a few times but wasn't a big fan. How about barbell incline bench?

Dips?

Who doesn't like Incline DB bench??? That's my bread and butter Pec-Ausurus exercise. It has better ROM than regular barbell and probably utilizes more muscles (to stabilize indiviual dumbells).

Incline BB bench is good also. Guillotine press also does well in EMG studies on the upper pecs.

All those three are mainly upper pecs. You can try dips also (but mostly lower pecs). There is always weighted pushups also. I like those because I believe they burn some decent calories and have excess postexercise oxygen consumption in the 10+ rep range.

Like a true bro it looks like you got got inner pecs already covered (pec deck).
Excellent.


joking obviously, no such thing as inner pecs.

Can't do dips or push ups because I have a lingering shoulder injury that I don't wanna tweak again.

Maybe I'll give DB incline another chance. I've never heard of guillotine press.

What about pullovers?

Btw, thanks for your thoughts. Right now my pwo is just milk+whey (then some sort of meat and carb meal an hour or so after) and it seems to be helping since I started making gains again as soon as I started using whey/eating more.

I'm skeptical on the dextrose though. Eating straight corn sugar seems like a bad idea.

Skip the guillotine if you have lingering shoulder injury. Skip the dips also. I don't see how pushups can be any worse for a lingering shoulder injury than heavy bench press.

Sounds like you really need to begin shoulder prehab.

http://www.youtube.com/watch?v=KoGtrEcsqPQ

http://www.youtube.com/watch?v=yAwAOEBNj70&feature=plcp


I will probably never do a chest/shoulder day without warming up with those two. But just an opinion, like the Hodge twins say, "you can do whatever the fack you want."

lol hodge twins. I used to subscribe to them until they started uploading like 8 videos a day. Are you back in USA#1 loco or you still in central america?

Very impressive, Tuco. I am a bit jealous, as all of my incessant cutting has made my lifts stall while yours keep improving. Your OHP makes me weep.

8/18

Press: 3x5x130 (Another new PR)

DL: 1x9x265 -form is still a bit meh and I still probably take too long between reps. I have the video but it looks just like the last DL vid I posted. The only lift of the big 4 that I'm not happy about right now tbh.

weighted chins: 2x7x27.5

bw was 160 tonight at the gym

8/20

Bench: 2x5x175 - 1x9x175 (PR)

Squat: 2x5x250 - 1x9x250 (PR)

DB incline: 1x10x40s - 2x9x45s - I went at a little less than 45 degrees. Def like it better.

I guess its kind of meaningless to put "PR" every time I progress; since I'm the strongest I've ever been in my life right this moment, every time I move up in weight will be a new PR. (except for DL)

Oh and I definitely feel like I wasn't getting adequate protein in my diet until I started using whey 1 month or so ago (I was prob getting under 100g protein a day). I'm pretty sure that's why I was stalling there for a while.

9/4

Press: 2x5x105 - 1x12x105 -- Will prob jump to 110 next.

Squat: 2x5x255 -1x8x255

weighted chins: 1x7x25, 1x6x25

took 2 weeks off btw. Had a blast in DC and NYC. I look forward to the incredibly painful soreness tomorrow.

I guess jumping right back in to gslp where I left off is best? I shouldn't reset everything should I?

9/6

Bench: 2x5x177.5, 1x8x177.5

DL: 1x7x270

db incline: 3x8x45

9/8

Press: 2x5x110, 1x10x110

Squat: 2x5x260, 1x6x260 - When did this get so heavy?

weighted chins: 1x8x25, 1x7x25

9/11

Bench: 2x5x180, 1x7x180

Squat: 2x5x265, 1x4x265 - Taking that two weeks off really hurt my squat way more than my other lifts.

db incline bench: 3x9x45s

9/13

Press: 2x5x112.5, 1x10x112.5

DL: 1x7x275

weighted chins: 1x8x25, 1x7x25