Twistedlinks muscle/strength gain fat maintain/loss program!

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (twistedlink)

Sun, 05 Aug 2007 07:18:26 GMT

My last diet was around 3800 calories with 40/40/20 so...

380 grams carbs
380 grams protein (2-3 tins tuna a day=90-135 grams, 4 chicken fillets a day=~100 grams, nuts=~15 grams, pasta=~60 grams, eggs=~30-40 grams, whey protein=~32 grams throughout day, caesin(milk)=~34-40 grams)

Totalling around a possible 380 or 420 grams protein, just take out a tin of tuna and youll be fine haha.

Fat was 84 grams, which is below the recomended amount, no wonder it loses fat

Right now im on around 55/25/20

which is easier on the stomach

P.S. protein can be used in these large amounts, just space the meals out.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (edrice2)

Sat, 04 Aug 2007 16:16:32 GMT

40-40-20 is a ratio of carbs, protein, and fats...here it would be 40% carbs, 40% protein, and 20% fat...in terms of calories, so youd take the total calories and then multiply by .4 to see how many come from carbs, then take that and divide by 4 (Calories per gram of carbs) and youll be left with the grams...

an example: 3000 total calories with a 40-40-20 split
carbs: 3000X.4 = 1200 calories, then divide by 4 = 300 g carbs
protein: 3000X.4 = 1200 calories, then divide by 4 = 300 g protein
fats: 3000X.2 = 600 calories, then divide by 9 (calores per gram of fat) = about 67 g fats

different diets have different splits, the 40-40-20 was just what you saw here, there can be lots of different ones, but the principle with multiplying and stuff i just did will remain the same, just with different numbers

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (SomethingBetter)

Sat, 04 Aug 2007 16:11:24 GMT

^ It's just the % ratio between protein, carbs and fats in how much you eat for a day.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (shredded06)

Sat, 04 Aug 2007 16:03:58 GMT

40/40/20? i don understand what these number are or what the mean. Can someone fill me in? please

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (edrice2)

Wed, 01 Aug 2007 17:56:00 GMT

sounds good, i can say for sure im not an ecto, its hard to say between endo and meso, because i gain and lose weight well, my general build is more athletic...although when i was like 10 and under or so i was fat...now my natural body type would probably be more meso, but im not totally sure to be honest...just that im not an ecto haha

like i said, itll be like 2 weeks before i start this, but im gunna set up preliminary sketches of stuff and ill through it up in a journal before i start the program so you can double check it works out

also, when figuring calories should aim for weight gain for cycle 1? so say i need 3000 to gain, 2550 to maintain...should i be gearing my diet around the 3000, given that i would adjust the calories with weight gains? then im assuming cycle 2 should be based on gains for sure, am i corect?

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (twistedlink)

Wed, 01 Aug 2007 17:40:52 GMT

yeah that training split is fine, as long as you do the movements the theory is the same (remember on some lifts [use common sense lol] going too fast or slow is dangerous, when i say fast or slow, sometimes i mean just relatively faster than youre used to, not literally dangerous major fast reps lol.

Personally 50/30/20 will work slightly better, however its expensive, difficult, and doesnt feel too nice

40/40/20 still works very well, im currently carb cycling, done with the high protein cycle, but 40/40/20 has always yielded fat loss with me

Of course im ecto-so its a tad biased, which is why i set this program up-to see if it works on endos too, do you know whether youre ecto or meso or endo just out of interest?

You do have free reign on most things, only a few bits i consider quite important, like changing things up, the milk, and the diet splits, other than that do as you wish lol.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (edrice2)

Wed, 01 Aug 2007 17:34:56 GMT

sounds good, im thinking of splitting differently than your example: Legs, Chest/tris, back/bis, and shoulders/core...would this split change anything, assuming i still follow the guidelines of the mandatory lifts, fast/slow and alternating reps, etc...just a different split?

also, with the three options for diet ratios, which have you tried and others?..im looking at the 40-40-20, but would me choosing either of the other two be any better for your experimenting with it?

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (twistedlink)

Wed, 01 Aug 2007 07:34:50 GMT

Yeah sure post up a journal and il take notes of everything

perrynator had some pretty decent gains but went to keto, and IBB from my knowledge follows the diet but does different training, and hes had good gains.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (edrice2)

Tue, 31 Jul 2007 17:21:28 GMT

hey twisted, im looking to start a new routine in about 2 weeks and yours looks good, are you still interested in people using it?...im looking to gain muscle and lower fat, so the cycling aspect appealed to me...if i sort everything out, using what you want to remain constant and then mix in what else i want to add in, would you be interested in taking a look at everything as a whole?

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (twistedlink)

Sun, 15 Jul 2007 14:41:10 GMT

Sure thing coldfire, i wont continue either.

Great ODW, pics would be great too.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (toolman4052)

Sat, 14 Jul 2007 17:35:35 GMT

ORIGINAL: coldfire

It's true, I don't accept that you can work more outer/inner parts of the chest. The statement that you can stress these areas more is an opinion only (at least I haven't seen any proof so far).

Kind of makes you think about the post Marc made a while back about the importance of science in bodybuilding. There are some things that bodybuilders have done for years that may not have scientific explanations, but they have worked for plenty of people. The opinion between a physiologist and a bodybuilder about the significance of doing a lift a certain way may be completely conflicting, and both will continue to think what they want...

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (odw777)

Sat, 14 Jul 2007 11:58:06 GMT

You can count me in on this Twisted. I'm liking this program of yours.
I'm going to take a few days off soon and start up again with this program in about a week or two. Hopefully post before /after pics if I get my damn camera working with this pc.

ORIGINAL: coldfire

As I said, I have no problem with all the variaties of the bench press. There are reasons to use wide grip and narrow grip, or incline and decline presses.

It's true, I don't accept that you can work more outer/inner parts of the chest. The statement that you can stress these areas more is an opinion only (at least I haven't seen any proof so far).

I am not going to argue about it anymore. Afterall, this is not the subject of the thread.

Ohh ok then I take back my post earlier, that's what happens when you try posting late at night.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (coldfire)

Sat, 14 Jul 2007 11:35:24 GMT

ORIGINAL: twistedlink

Variated exercises exist for a reason coldfire, they train the muscle the same as its counterpart, but the movements are different or the grips are different

dumbell press allows natural movement, and thus the pecs move differently, and this has been known to break both size plateus and strength plateus

and has been agreed by many to better physiqye and symmetry in some cases.

Muscles might work overall as one unit macroscopically speaking, but im talking micro here

and considering as working out effects muscle on the micro level
diet breaks down and is delivered in micro levels
and repair is made micro levelled

Id say microlevel science plays just as a significant role into bodybuilding as macrolevel knowledge.

were both right, you just dont seem to accept that because a muscle works entirely on one movement, that more areas cannot have more or less pressure exerted onto them.

As I said, I have no problem with all the variaties of the bench press. There are reasons to use wide grip and narrow grip, or incline and decline presses.

It's true, I don't accept that you can work more outer/inner parts of the chest. The statement that you can stress these areas more is an opinion only (at least I haven't seen any proof so far).

I am not going to argue about it anymore. Afterall, this is not the subject of the thread.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (twistedlink)

Sat, 14 Jul 2007 11:04:03 GMT

ORIGINAL: IBendBarbells

ORIGINAL: twistedlink

I agree the pectoral will all be used in any grip, however my only hang-up is that there are positions that put more stress on certain areas than others, shortening the sarcomeres and thus also breaking them or damaging them to a point where they require more repair than other sarcomeres that didnt have as much stress.

The reason newbs gain so much is because the body has never been attacked like that before

changing grips is a minor form of that, it allows more sarcomeres to be damaged along with different areas its not nessecarily "used to"

I agree totally that the entire chest will still be worked, but it is directed to certain areas of the muscle, just like incline and decline you can train partially the upper and lower, it still trains the entire muscle still, but puts more focus on whichever variable you choose.

incline and decline still use most of the muscles used in flat bench, but youre putting more stress/focus on the upper lower parts-so they grow

I have no problem with your science, i agree the entire pectoral will still be used

but when i incorporated wide grip the other day-my outside of the pec was so sore, that doesnt nessecarily mean growth i know, but it does mean that point has had stress on it or has been worked, sore muscles denote work, not nessecarily good work or growth, but work has been done to it.

Or damage and its spread across, but its not damage.

*Bump* I know sore muscles don't have that much to do with a good work out etc... But bro I noticed it too when I started changing grips from close to wide it was like my whole damn chest felt sore as hell instead of just one area of my chest.

I know it doesnt denote nessecarily a "good workout"

But it 100% denotes a muscle has been worked, and that the main area it was stressed on is at the centre of the soreness, i used to be sore in the middle of my chest years ago, i performed it too close grip, since then ive widened, my chest grew, my strength increased, and i no longer have freaky pecs where the middle looks bulky and it thins out upper and along the pec, theyre now built out like seen in my avatar.

soreness means the muscle has been used, and that area was used most.

RE: Twistedlinks muscle/strength gain fat maintain/loss program! (twistedlink)

Sat, 14 Jul 2007 10:57:26 GMT

Variated exercises exist for a reason coldfire, they train the muscle the same as its counterpart, but the movements are different or the grips are different

dumbell press allows natural movement, and thus the pecs move differently, and this has been known to break both size plateus and strength plateus

and has been agreed by many to better physiqye and symmetry in some cases.

Muscles might work overall as one unit macroscopically speaking, but im talking micro here

and considering as working out effects muscle on the micro level
diet breaks down and is delivered in micro levels
and repair is made micro levelled

Id say microlevel science plays just as a significant role into bodybuilding as macrolevel knowledge.

were both right, you just dont seem to accept that because a muscle works entirely on one movement, that more areas cannot have more or less pressure exerted onto them.