[quote]pinkponyz wrote:
C_C, lets say: Accidentally ate your woman [/quote] I eat my woman out all the time, what do you mean by “accidentally”? [quote] so you had to get a new one (lets call her Woman2).
You later find out that Woman2 has a son, a 20 year old skinnyfat nerd that is starting to regret that he’s spent his whole life getting to weigh 190lb with 20% bodyfat, and not being capable of lifting much.
Woman2’s son comes to you and says “I want to get HYOOOGE, and STRONG like a bull!”
How would you plan his first year of training? His 2nd year? His next years?
[/quote]
I’d probably start him off with a 4-way and monitor his progress, let him modify his training over time to whatever suits him best.
It usually can go two different ways from there:
a) He finds that he likes lower volume/can progress faster that way (reduces exercises to 2 for most muscle-groups) and, due to that reduced volume, now has very short sessions.
He might then group bodyparts together more so that he doesn’t have to spend all his money on petrol for driving to the gym just do do 2 bicep exercises and ends up on a 3-way split with slightly higher frequency than 1/week/bodypart.
He might end up at the DC 2-way one day when following that route.
b) He prefers to split things up more and likes the short sessions (or, which I haven’t seen happening with any of the guys I help out and monitor more closely than others: He wants higher volume in general for everything) and so he goes on a 5-way, then a 6-way.
I think he’d ultimately be using an approach to what I’m currently (forced) to do: 6-way with 3-4 days where Wendler 5/3/1 is used for some main exercises… Or just a regular 6-way.
(both cases should work whether he wants to train for pl or bb… I don’t think I’d let him specialize early. Instead, focus would be on getting him as strong as possible for reps on key exercises for each bodypart and eating 2grams of protein/lb of bodyweight 90 percent of the time along with am cardio and cutoff if he wants… Until he has reached a weight-class that allows him to fill his frame out properly. Then he can specialize.)
Oh yeah. I’d make damn sure to teach him appropriate (not necessarily textbook-) form on all lifts etc… Obviously.
[quote]
Also: Have you got any (not previously mentioned) tips for those days when you feel like eating really sucks, how to get down some good protein and a lot of kcals?[/quote]
Well, I think I mentioned most somehow somewhere, but let’s see:
Make your PWO shake or meal bigger if you can.
Use large shakes in general. At least, that works well for me. I need to use a lot of water in them though.
If we’re talking about one of those days where you darn close to puking all the time… Well, that can be rather tricky…
I avoid such times mostly by taking it down a notch with the food and protein intake every now and again. While DCing, I’d reduce protein to 400 grams a day or so, for example, and eat mostly to satisfy hunger (but still eat 5 meals a day at least).
Now, with a different routine I plan to use my 5/3/1 deload weeks for that same thing. Have to wait till this 5/3/1 cycle is complete, though, as I started the lift-cycles at different times (cgp first, then mil.press the next week and rack pulls the third week, so they’re all at different stages).
Also, as I said before: Carb-cutoffs + fasted am cardio allow be to eat a whole bowl of pasta in the morning without problems, if I skip both instead then I can’t get down the pasta at all.
Since I drink plenty of green tea before am cardio as well as water, I’m well hydrated as well… I find that if I wake up “dehydrated”, I can’t eat much at all except for food that goes down easily (fruits mostly).
That brings us to the next point, let’s face it, most bodybuilders don’t eat all that much in the ways of fruits and veggies… So whenever I’m full but feel like I actually should be getting in more food, I go on a kiwi-hunt or eat some paprika (do you call that paprika in English as well? I’m not sure if we use the same word here…) or whatever.
Few cals I guess, but every bit helps.
Also, salad is easy to get in after a bigger meal… It’s not much, but it’s something.
No need to restrict yourself to that stuff though, if you’re full and you know “fuck, I haven’t eaten as much as I should today”, then just stop trying to force-feed yourself whatever base-food you’re eating now and find ANYTHING that you think might not make you throw up, then eat it! Be that cherry-tomatoes, fruit-juice or nuts, just get it in.
General tactics: Find foods that you can eat a lot of, in my case pasta with tomato sauce, pizza (not that great as a base-food if you want to keep lean, but especially useful for poor college-students etc and for days were you really need energy or have had some trouble getting the cals in…), avocados (yeah, good source of healthy fats as well… And fat has the huge advantage that you don’t have to eat as much of it compared to carbs to get the same amount of cals) and such.
So these foods are my filler/base just to get in enough calories. They’re also all easy/fast to prepare… Pasta takes what, probably 6-8 minutes if you get the water to boil in a, what do you call that, water-heater or so? - before you put the water in a pot with pasta and then just keep it cooking for a while…
I have to put some butter in my pasta btw, or else I can’t get it down so well.
Now, once you’ve determined what foods you can eat a lot of, just use these in most of your meals or whenever you need extra-cals…
I don’t eat fish usually, but canned tuna and such as well as ground beef are great for the guys who are lacking in the finances department, so use these! No need to use the ultra-high-grade ground beef (i.e. 90 percent or so beef content), you can use the 80 or 70 percent one…
Both these foods have lots of protein in them, so go for it if you like them.
Another… well, not really a trick and it may differ from person to person (mentioned that before as well, though):
When cooking pasta or rice, I make sure I take both out of the water when they’re al dente instead of waiting until they’re softer/more “watery”.
I hate the way they taste when they’re past the al dente stage and then they’re also so much more filling.
In fact, I can’t eat half as much rice when it’s soaked full/tender/whatever vs. when it’s a.d.
Rest of the stuff…
EVOO in shakes, not all shakes though. Start with one shake daily, I’d say mid-morning or so, one tablespoon of EVOO only for now.
Then gradually up the dose.
I wouldn’t use that in the evening, your body is supposed to burn fat at night, but you can’t lose fat easily if your body just burns fat you fed it instead of the fat it has stored itself, now, can it?
That’s imo why eating only lean protein sources and trace carbs before bed is better from a fat-loss/keep fat at bay perspective than eating cottage cheese… Not as important for a young, skinny dude though, especially if you don’t have the funds to buy a lot of food for yourself and have to rely on parents/cafeteria.
Anyway… Grind oats to a fine powder in a good mixer and add them to shakes/milk/whatever with some added flavor…
Careful, can taste bitter without extra flavor. Might depend on the kind of oats you get as well.
I got sick of that stuff though and the oat-shakes had a tendency to become useless to me at work/school. They would be in my bag for a while and then become “thicker” and eventually turn into sort of a thick paste which makes it hard to ingest the stuff…
This might not happen with shakes that don’t contain any fiber additives past the oats themselves, all my protein-powders usually had fiber added in them from the factory and I haven’t tried the powdered-oats thing with regular protein powder…
And yeah, in general: Eat more fat ! Preferably the “good” fats, of course, but you need the other stuff too!
As mentioned above, fat has more cals than carbs or protein of the same amount, so it can be a huge help for getting excess cals in.
