Bear Parkers first run:)

[bearparker]

this is what i ate yesterday on my first day of feast can someone tell me if its ok?

or if protein/carbs and calories need to be increased/decreased

Meal 1- multivitamin, 2 tbol trib 2 ebol, 2 pieces of bacon, 3 pieces of ham, turkey and pork, 1 protein shake, 12oz of water and banana.

Meal 2- 2 cups of oatmeal with soy milk, 1 banana and 12 oz of water

Meal 3- 2 ebol 2 tbol trib Sashimi bento, teriyaki chicken, bowl of rice, cup of string carrots and diced tomatos, miso soup, 4 slices of raw salmon and a grean tea

Meal 4- 2 cups of oats with soymilk, protein shake and a banana

Meal 5- 2 ebol 2 tbol trib Chicken larb, tom kha soup, 2 bottles of water,

Meal 6- 3 cups of oats with soy milk, Protein shake, apple

went to bed about 20 mins after meal 6

[RobRegish]

Looks good!

The only thing I'd switch out is the soy mile. Soy is high in genestein/diadzen which are phyto estrogens. Also, make sure you're hitting your needed calories EVERY DAY.

Thanks, and GREAT work!

[bearparker]

hey mate what would my daily calories be if i weigh 90 kilos? Cheers

[RobRegish]

90k = 198lbs. Not sure what your goals are but lets say bulking:

198 x 20 - 3,960 for the day. Feast away!

[bearparker]

hey mate

Thanks:) my goals are bulking really wanna pack on that mass haha

[bearparker]

is it ok to add things to the end of the first few feast workouts?

say once i have done my squats bench and deadlifts can i put some tricep work in there at the end?

and is cardio still ok during feast?

thanks in advance for any help

[bearparker]

can anyone help with my previous question? Thanks heaps guys:)

[dracotdrgn]

Triceps: Your triceps are being worked well during the loading pattern for bench. If you want to fully recover and bounce back by time your next bench day is up I would initially advise against it. I see you are interested in bulking, putting on some mass. Stick to the program for now....as far as cardio goes I've found it is difficult to bulk while running. Otherwise here is what Rob says...

Cardio is much recommended, yes.

We're talking about cardio on your OFF days. Ideally sled dragging, medicine ball throws and GPP stuff. I much prefer it to long distance cardio. High intensity interval training (HIIT) is also preferred!

Important insofar as blood flow, faster recovery and of course your heart and lungs is concerned.

[bearparker]

thanks for the reply mate

Just wondering on the first few feast workouts how many warm ups do i do before i go to failure in the 8-10 range and so on

[dracotdrgn]

I've tried different warm ups over the years. After stretching I'd start with 1/3 the weight toss it around a bit do some ballistic movements then 2/3 x 5 then the weight. Seemed to work but there are some issues related to ballistics and possible lactic acid issues before starting the work out so here is a warm-up suggestion from Shawn Phillips that I currently am trying.

Start with the bar, bench it 5 or 6 times using a slow regular tempo. Get up right away, and throw some weight on it. Do about four or five more reps. Keep adding weight and doing low warm-up sets of about four or five reps- doing a higher number of warm-up reps can produce lactic acid and fatigue you before you even start your regular work sets. You don't need to wait long between warm-up sets, either. Just do another set in the time it takes you to get up, add more weight, and get back on the bench.
Do about four of these warm-up sets, and then rest about three minutes before strting your work sets.

[scump]

hey bear, wondering how you going man... curious if your still running BP!?!

im just starting GLP tmr and cant wait!

keep me posted bro...


aussies represent!

[RobRegish]

I think we all have our own ways of warming up..

Mine is here, but do consider Draco's and other's suggestions!

https://bodybuildingsupplements.com/phpB ... .php?t=441