OK here we go!
Q. Of the 16 pounds he gained.. how much fat did he gain? I really wanna limit fat gains because ive been cutting hard!
A. Unclear but from his posts, the VAST majority of it was muscle tissue. His lifts validate this as well..
Q. The drink that you speak of is just something i drink throughout the day correct?
A. Yes.
Q. And then i'd still eat fruits/whatever else to get up to 1200 calories? Or is the drink it? You have 2 options am i supposed to do both or just one?
A. Yes, the difference is made up else where in your diet. Total = 1,200K for the day. Pick one of the two drinks. You could use both, but easier for the 5 days to use just one. That's my preference..
Q1.Were doing 4-6 rep range so that would mean the max weight i can lift for 4-6 reps?
A. Yes. Some experimentation might be needed but you will find it..
Q2(workout 1). The routine would be: Squat 4-6reps then right away seated cable rows. This is 1 set then i rest 2 minutes?
A. Correct
Q. Then squat 4-6reps right away with t-bar rows?
A. Correct.
Q/ then 2 minute rest and finally squat 4-6 reps and right away lat pulldowns. 2 minute rest then i go straight to biceps?
A. Correct. A brief pause before biceps is acceptable for setup, etc.
Q. So basically im squatting 3 sets for legs and each set is supersetted with 1 set of cable rows, tbar rows and lat pulldowns for a total of 3 back sets but 3 different excercices. Then for Biceps simply do 3 sets 3 different excercices so standing barbell curls, incline dumbell curls, preacher curls whatever weight i can do for 4-6 reps with 2 minute rest between each set/excercise. With that said, how do i do an incline dumbell curl?
A. Lay back on the bench. Curls the weight up to shoulder. You may either twist it or do it in hammer curl fashion. I favor the hammer.
Q. And instead of standing barbell curls could i do standing hammer dumbell curls or should i stick with barbell curls? (very big question haha)
A. Either is acceptable.
Q3(workout 2). Benchpress 8-10reps then right away seated dumbell shoulder press. Rest 1 minute. Then Incline Dumbell Press for 8-10reps then right away seated dumbell shoulder press. Rest 1 minute. Then Decline Press( Can i do weighted dips here instead?) and right away seated dumbell press. This would then mean 3 dumbell presses sets for shoulders 3 chest excercises but just 1 set of each chest excercise, correct?
A. Correct. Do try to use DB's for the shoulders.
Q. Take 1 minute rest after my last set of chest/shoulders and go into triceps: Skullcrushers 8-10 reps then right away pulldowns and repeate the same thing for a total of 4 sets of skullcrushers and 4 sets of pulldowns with 1 minute of rest between each superset?
A. Correct.
Q4(Workout 3). Ok i see this is the same thing as workout 1 so just instead of 3 sets were doing 5 sets of squats and 5 sets of back so then what would i do? squat followed by seated rows, 30 second rest, squat followed by tbar rows, 30 second rest, squat followed by lat pulldown 30 second rest, then squat followed by seated rows again, 30 sec rest and then squat followed by tbar rows. 30 second rest and go right into biceps. Which means we have 3 excercices 3 sets and repeat 2 of those excercices for 2 mroe sets making it a total of 5 sets, is that correct?
A. Correct.
Q. And just to be correct the weight is decreasing each workout since first workout i do whatever for 4-6 reps, then decrease weight to be able to do it for 8-10 and finally decrease some more to do 12-15?
A. Correct
Q. I know im being very specific here but i just wanna be 100% sure and 100% ready for this run when i begin,(spending at least 300$ for the supps so gotta take advantage of it ) truly wanna take my physique to the next level. And in regards to diet then how much protein do i want per day? Do i limit it to pretty much nothing? Could my diet be something like: Breakfast some sort of kiddie cereal like corn pops or special k with milk? then lunch a few appels dinner a few bananans and snack a granloa bar or whatever? So basically just carbs and no fat no protein to make up 1200 calories?
A. Largely correct. Suggest 50g or under for protein during this time.
Q. And Then i'd begin my supps during the FEAST phase and i see some people are running the entire stack of bio/e/t/c but you had recommend i just run e and t and save the bio and c for later.. wouldnt it better to run all 4 right away during the feast?
A. No. I favor prudent, logical use of nutraceuticals to ensure variables are limited during this time for evaluation reasons. There is a time and a place and BF/C will serve you well during transition to cruise/solification phase. Plus, too much money in my book. I'm big into saving money
Q. Esp because i saw you said its good to add creatine as well which would be the cbol creatine. The protein i'll be using is myofusions for feast whiich is ok right?
A. Myofusion is fine.
Q. And for bcaa's just some sort of bulk powder or maybe even xtend? Never supplemented with bcaas before jsut whatever is in myofusion/ ON gold standard, did take sizeon once during workouts. Could i order it from bodybuildingsupplements.com what would be the cheapest most effect bcaa powder on bodybuildingsupplements.com?
A. Either is acceptable Best to either buy in bulk or if looking for a primo formula look into MassPro Amino. I'm not sure exactly what formula they're using but it's top notch. I'll be expanding further about this in 3.0.
Q. and finally 1 more question. Its for my current bench press and current training. I do 3 sets 1st set is 135x10 warmup then 185x8 205x6. My spotter has 2 fingers under the bar for the final 2 sets. I notice when he doesnt have his fingers there its harder, what should i do? Decrease weight and bench without his fingers under bar or is that okay to continue what im doing?
A. Definately drop the finer assist. Even a slight amount of assistance skews your results. It's been said a million times and it's true... if you're max is 200lbs then 201 is way too much. It might as well be 301. It has to be you and only you..
Alot of questions i know sorry about that but thanks for all your help Rob
A. It is my priviledge and pleasure
Ive been doing 185 and 205 as my 2nd and 3rd and set and my spotter would always say he doesnt help but has his fingers there.. we'll see how much that is going to change.. i dont even know if ill hit 185 anymore 