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Looking for something to follow nSuns
Posted on 8/6/18 at 2:10 pm
Posted on 8/6/18 at 2:10 pm
I’ve been doing nSuns for a little over 3 months and the results have been pretty awesome, but I am ready for something different. I’ve gained a lot of strength and muscle, but can’t afford to get too much bigger. Most of my clothes are starting to fit a little too snug around my chest, arms, and thighs. I weigh 210 pounds currently, but am probably 10 or so pounds overweight because of a sub-par diet. Anyway, I’m looking to start doing more of a HIIT routine or something similar in an effort to maybe shed a few pounds and lean up some of the muscle. Anyone have any recommendations?
3
Posted on 8/6/18 at 4:11 pm to Sandtrap
greyskull LCI program for 12 weeks.
Greyskull programs
or 531 krypteria or conditioning template from powerlifting
wendler books
Greyskull programs
or 531 krypteria or conditioning template from powerlifting
wendler books
Posted on 8/8/18 at 7:43 am to Sandtrap
What is your primary goal? To look lean and ripped mainly for looks, or are you trying to be fit for a sport or some sort of athletic event? If I have more details on your specific goals, I can provide better advice.
Posted on 8/8/18 at 9:35 am to FitDoc
I would like to get more lean for sure. I know diet needs to change somewhat as well, but really wanting something that is going to give me cardio and fat-burning without sacrificing too much muscle strength. I am not really training for anything, but play tennis pretty regularly.
Posted on 8/8/18 at 7:23 pm to Sandtrap
quote:
I weigh 210 pounds currently, but am probably 10 or so pounds overweight because of a sub-par diet. Anyway, I’m looking to start doing more of a HIIT routine or something similar in an effort to maybe shed a few pounds and lean up some of the muscle. Anyone have any recommendations?
You sound like me... Mind me asking what your big 3 #s are and which nsuns variant you've been running. I ran the CAP3 program for 6 weeks and enjoyed it before going back to the 4 day nsuns variant.
Posted on 8/9/18 at 7:08 am to MikeTh3Tiger
I’ve been doing the 4-day split. Monday is flat bench and shoulder press; Tuesday is squat and sumo deadlifts; Wednesday off; Thursday is flat bench and close grip bench; Friday is deadlifts and front squat.
My training max numbers for main 3:
Bench 310
Squat 420
Deadlift 350
Still hard to believe the results from this workout. Before starting, I probably couldn’t bench 230 pounds. It’s by far the best gains I’ve seen in a program, but I’ve had a partner the whole time. It would be difficult to do by yourself for sure.
My training max numbers for main 3:
Bench 310
Squat 420
Deadlift 350
Still hard to believe the results from this workout. Before starting, I probably couldn’t bench 230 pounds. It’s by far the best gains I’ve seen in a program, but I’ve had a partner the whole time. It would be difficult to do by yourself for sure.
Posted on 8/9/18 at 7:27 am to Sandtrap
So in order to improve your endurance and burn fat without sacrificing too much muscle, you want to do interval type of training and maybe cardio intervals called Fartlek. Example of standard intervals would be something like 10 sets of 400 meter runs with 2 minutes of rest between sets. Examples of Fartlek posted in link below. Intervals and fartleks don’t have to be just running. They can really be any type of cardio that gets your heart rate up to150-160 or so (assuming your are relatively young and healthy). For Standard intervals, a good exercise to rest ratio would be Standard intervals, a good exercise to rest ratio would be 1:1-2. So 2 minutes of hard activity would be followed by 2-4 minutes of rest between sets.
As far as diet, eliminate sugars... no soda, juice, milk juice. Only water.
LINK
As far as diet, eliminate sugars... no soda, juice, milk juice. Only water.
LINK
Posted on 8/9/18 at 7:29 am to Sandtrap
Forgot to add... Perform cardio 3 to 5 days per week. One of those days it would be good to do a recovery Carly work o perform cardio 3 to 5 days per week. One of those days it would be good to do a recovery Cardio workout where you do 20-30 minutes of steady cardio at a relatively easy pace (heart rate 120-130, intensity 5/10)
Posted on 8/9/18 at 8:05 am to FitDoc
quote:
As far as diet, eliminate sugars... no soda, juice, milk juice. Only water.
Well as i suspected, another clueless doctor. Posted on 8/9/18 at 8:30 am to lsu777
No offense, but how is eliminating added sugars a poor suggestion for trimming up? I think that is a reasonable statement. I follow a lot of your posts and you seem like a guy who knows a lot about diet and would suggest something similar. Was it just because the advice wasn’t thorough enough and stopped at just sugar elimination?
Posted on 8/9/18 at 8:55 am to LSUTiger1026
quote:
No offense, but how is eliminating added sugars a poor suggestion for trimming up? I think that is a reasonable statement. I follow a lot of your posts and you seem like a guy who knows a lot about diet and would suggest something similar. Was it just because the advice wasn’t thorough enough and stopped at just sugar elimination?
sugar elimination has zero effect on body composition other than losing water weight. Fat is burned by being in a caloric deficit. Muscle is sparred by having enough protein to maintain the muscle or by using a protein sparing diet similar to keto where protein is low but another mechanism is used spare muscle.
its clueless because its typical doctor BS. lean protein and lots of veggies. it can work but it in of itself is not going to cause you to lose weight.
and i called him out because he is trying to sell something or implied it in another thread.
for the record elimanting sugars and carbs can help health markers due to less inflamation, but have really no effect on body comp as scene by guys practicing iifym and getting down to 4% BF.
Posted on 8/9/18 at 9:11 am to LSUTiger1026
To break it down: sugar (any carb really) Is broken down into blood sugar by the body. When blood sugar is elevated, the pancreas releases a hormone called insulin. Insulin shuttles blood sugar to the tissues. It is responsible for insulin shuttles blood sugar to the tissues. It can trigger both fat and muscle gain. The timing of sugar intake is important. After a long hard work out, Consuming sugars will not promote as much fat gain and be more anabolic in terms of recovery and building muscle. When consumed before bedtime however, it will promote more fat gain. For someone who is trying to get lean, it is better to avoid processed sugars altogether. The sugars you do get it should come from sources lik for someone who is trying to get lean, it is better to avoid processed sugars altogether. The sugars you do get should come from fruits and complex carbs. In addition, newer studies are showing refined sugars promote inflammation and can lead to cardiovascular disease. See article below.
LINK
LINK
Posted on 8/9/18 at 11:02 am to FitDoc
quote:
To break it down: sugar (any carb really) Is broken down into blood sugar by the body. When blood sugar is elevated, the pancreas releases a hormone called insulin. Insulin shuttles blood sugar to the tissues. It is responsible for insulin shuttles blood sugar to the tissues. It can trigger both fat and muscle gain. The timing of sugar intake is important. After a long hard work out, Consuming sugars will not promote as much fat gain and be more anabolic in terms of recovery and building muscle. When consumed before bedtime however, it will promote more fat gain. For someone who is trying to get lean, it is better to avoid processed sugars altogether. The sugars you do get it should come from sources lik for someone who is trying to get lean, it is better to avoid processed sugars altogether. The sugars you do get should come from fruits and complex carbs. In addition, newer studies are showing refined sugars promote inflammation and can lead to cardiovascular disease. See article below.
LINK
Health benifits of low carb have zero to do with body comp. Sugar in any form has no effect on body comp above about 8-10% bodyfat.
quote:talking out of your arse on this one. You have no peer reviewed study to back it up and all the peer reviewed studies show the opposite, meal timing and the composition of the macros matter very very little once calories and protein are accounted for.
Consuming sugars will not promote as much fat gain and be more anabolic in terms of recovery and building muscle.
quote:again talking out of your arse. you have no peer reviewed data to support this. ZERO, in fact quite the oppostie.
When consumed before bedtime however, it will promote more fat gain.
go read martin berkham, lyle mcdonald, alan argon, greg nuckles, Eric Helms or layne norton.
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