priming cu sad odraditi ono natural,al ubuduce bih onako nesto ko sto ti napisah...znam da je malo al posto idem ketogenu, tu skinem najvise na pocetku pa se sve vise uspori metabolizam...sto je opet extra jer sa 4000kcal dodjem na 2000za odrzavanje za mesec dana 
i onda se misic samo lepi kad krene povecan unos proteina blabla...
al znaci bilo bi ok uraditi tako nesto na pocetku ciklusa?
Vjerovatno znas da vecina profesionalaca najbolje dobitke u misicnoj masi ima neposredno poslije takmicenja kad krenu na masu i to iz iskustva tvrdim da je istina...puno bolje i drasticna razlika...naravno netreba pretjerati u tom priming periodu pogotovo zato sto ti tako kratko radis to i cilj priminga treba biti kao i normalna definicija tj. cilj je zadrzati sto vise misica!!!
Ovo bi bilo dobro za tebe:
Kopirano sa muscular development foruma by warrior ...
Diet: Warrior's 14-Day CKD for Pre-Cycle Priming :.
Alright, my intentions here are to provide a plan for something I preach about all the time: a pre-cycle prime. The goal before starting a bulking phase is to get your self prepared mentally and physically for the surge of nutrition, heavy and progressive training and, if so desired, anabolic hormones.
Starting a cycle with too much fat puts you at a disadvantage - a greater likliness to gain fat over muscle while over-feeding(Forbes); whereas a relative contribution of lean and fat mass in weight change is influenced by the initial body fat content. To complicate an anabolic cycle, increased interaction with aromtase occurs in overweight people. High body fat levels are linked to insulin resitance and metabolic disorders - not good for proper calorie partitioning and muscle gain.
I hate to be one to preach a problem without providing a solution... so this is my solution. It's tried a true. If your bodyfat is too high, try a couple cycles through this 14-Day CKD before your next cycle. Let me know how you do and any changes you made along the way. I would suggest at least three to four rotations (6-8 weeks) before you begin your cycle. It's not difficult, it just takes consistancy and discupline to stick to it... all the while you should be getting pent up to start your AAS-assisted growth spurt.
Have fun!
Warrior’s 14-Day CKD for fat loss
November 06th, 2007
Carbohydrate cycling is an effective method for bodybuilders who want to lose fat while preserving a lot of muscle. Two dietary periods are used: glycogen depletion and carbohydrate loading. During carbohydrate restriction, a state of ketosis develops as stored glycogen in liver and muscle tissue depletes. This accelerates fat as a source of energy – consumed through the diet or stored within adipose tissue. I recently finished a 14-day cyclic-ketogenic diet to illustrate how this works. Prior to beginning, I did a seven-day CKD variation for a few weeks, then detrained (no training) for one week. I started at 248 pounds; target weight was 228, glycogen loaded. I ended at a hard 227, glycogen loaded and drug free.
The 14-day CKD plan consisted of two, week-long, phases. The first week, a glycogen depletion period is interrupted with a mid-phase carbohydrate meal. An evening carbohydrate load partially replenishes glycogen; right after, it is back to depleting again. This carbohydrate intervention is used to help further deplete glycogen by only briefly exiting ketosis. The temporary exodus allows a brief transfer back to preferring carbohydrates for fuel – to scrape the glycogen barrel – then a quick return back into ketosis for optimal fat burning. This maximizes fat burning and muscle retention.
Glycogen super compensation is attempted every 14 days with a carbohydrate load. Near the conclusion of the second week, a full 36-hour carbohydrate load begins the evening after a full-body depletion routine. The day after the carbohydrate load is a strong power routine with a high-carbohydrate diet at a maintenance caloric intake – to help top off glycogen while providing an opportunity to maintain strength levels. Then the 14-day cycle is repeated.
Warrior’s 14-day CKD: integrated diet and training strategy
============FIRST HALF============
Day 1: Moderate Carb: 60 minutes of cardio; abdominal/calve training.
Day 2: Low Carb: Chest and Back Giant Sets; 30-45 minutes of cardio
Day 3: Low Carb: Quads and Hamstring Giant Sets; 30-45 minutes of cardio
Day 4: Low Carb: 45-60 minutes of cardio
Day 5: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 6: Low Carb: No Training
Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30-45 minutes of cardio
===========SECOND HALF===========
Day 8: Low Carb: Cardio-only; 60 minutes of cardio; abdominal/calve training.
Day 9: Low Carb: Chest and Back Tension Training; 30-45 minutes of cardio
Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs, calves); 30-45 minutes of cardio
Day 11: Low Carb: 50-60 minutes of cardio
Day 12: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 13: Carb Load: No Training
Day 14: High Carb: Loaded Routine; 20 minutes of cardio
============REPEAT============
Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates. The only intentional carbohydrate intake should be post-workout with a heavy emphasis on protein. Take 10 grams of BCAA’s pre-workout. A post-workout mix of glutamine, whey, and creatine would serve up well: about 3 parts, 3 parts, 1 part, respectively; mixed with half of an orange or banana.
Preload Carb: Same as a Low Carb, but with slightly less calories during the day. The carbohydrate preload begins in the evening with around 30 grams pre-workout. This can help further deplete glycogen during the training session – 30 grams burns quickly, leaving the body scavenging for more. Immediately after the workout, a heavy carbohydrate and protein shake should be consumed. Then move into a full carbohydrate load, or binge. The first week employs this Preload Carb day but carbohydrate intake ends that night and it’s back to low carbohydrate dieting the next day. The second week moves on to a Carb Load day, where expedited glycogen super compensation is the goal.
Carb Load: An all-out binge of carbohydrates and proteins - trying to eat every hour. Nutrient intake can easily exceed over 5000 kcal, depending on lean body mass. Play with the caloric intake levels, but avoid high-fat foods after the initial 12 to 14 hours from the time the load began, the night before. It’s common to feel bloated with some gastro-intestinal discomfort. Creatine monohydrate and dextrose should accompany the glycogen load.
High Carb: Maintenance calories at roughly 60 percent carbohydrate, 25 percent protein and 15 percent fat.
Moderate Carb: A slight drop in calories - to create a defecit - with roughly 40 percent carbohydrates, 30 percent protein and 30 percent fat. The day’s carbohydrate intake ends in the afternoon.
DAILY NUTRITION: A daily multivitamin/mineral shoud be taken during this restrictive diet to support systemic bodily functions. Three grams of a fish oil supplement will increase the omega-3 content of each meal. Around four grams of Vitamin C will help keep you well and burning fat. Additionally, stimulants can help keep energy elevated but try to avoid caffeine on Carb Load days.
Training guidelines for Warrior’s 14-day CKD
Depletion workouts the first week use German Body Composition for Chest and Back; Quadriceps and Hamstrings; Shoulders and Arms. GBC is a training outline originated by Charles Poliquin, a great strength coach. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous growth hormone spurts, thus resulting in greater body fat loss. The second half, drop with GBC training and move to Tension Training. The goal the second week is simply keep the muscles trained.
On the Preload Carb days, a full-body Glycogen Depletion Routine is used to finish depleting muscular glycogen throughout the body. This helps maximize glycogen uptake sensitivity in all muscle groups prior to ingesting carbohydrates. The goal is to exhaust glycogen throughout the body, prior to a carbohydrate load – not make monumental gains in strength. An opportunity for power training comes after the load, when energy levels are restored.
The day after a carbohydrate load, a Carb/Creatine Loaded Routine is performed as a full body power routine prior to beginning another depletion phase. The main goal of this routine is to move heavier weight - power train. This is the most important routine to monitor limit strength and muscle preservation. The total time to completion for the routine is also a significant variable – if you move the same loads but the workout is taking you 20 minutes longer, this is not a good sign.
GBC Training
This resistance training program is divided into these muscle groups with the same movements for the duration of the program. Giant sets are grouped in sequence by letters and performed in order by number.
Chest and Back
Chest
A1: (6) Flat Barbell Press
Rest 10 seconds
A2: (12) 45 Degree Incline Dumbbell Press
Rest 10 seconds
A3: (25) 30 Degree Incline Dumbbell Flye
Rest Interval: 2 minutes
Repeat 2 times
Back
B1: (6) Wide Grip Pull Ups
Rest 10 seconds
B2: (12) Bent Barbell Rows
Rest 10 seconds
B3: (25) Close Grip Front Pulldowns
Rest Interval: 2 minutes
Repeat 2 times
Quadriceps and Hamstrings
Quads
A1: (6) Full Barbell Squats
Rest 10 seconds
A2: (12) Hammer Strength Hack Squats
Rest 10 seconds
A3: (25) Hammer Strength Quad Extensions
Rest Interval: 2 minutes
Repeat 2 times
Hams
B1: (6) Hammer Strength Leg Curls
Rest 10 seconds
B2: (12) Romanian Deads
Rest 10 seconds
B3: (25) Back Extensions
Rest Interval: 2 minutes
Repeat 2 times
Shoulders and Arms
Delts
A1: (6) Front Military Press
Rest 10 seconds
A2: (12) Standing Dumbbell Laterals
Rest 10 seconds
A3: (25) Standing Upright Rows
Rest Interval: 2 minutes
Repeat 2 times
Triceps
B1: (6) Flat Close Grip Presses
Rest 10 seconds
B2: (12) Incline Triceps Extensions
Rest 10 seconds
B3: (25) Standing Rope Extensions
Rest Interval: 2 minutes
Repeat 2 times
Biceps
C1: (6) Incline Dumbbell Curls
Rest 10 seconds
C2: (12) Standing Barbell Curls
Rest 10 seconds
C3: (25) Standing Reverse Grip Cambered Curls
Rest Interval: 2 minutes
Repeat 2 times
Tension Training
This routine divides the body’s muscle systems into two workouts. To monitor changes in limit strength, continue to use the same movements for the duration of the program. The static training should track the amount of time the muscle can hold the load in the fully contracted position.
Upper Body
(2X10) Barbell Bench Press
(2X12) Wide Grip Pull Ups
(2X12) Hammer Strength Incline Press
(2X12) Hammer Strength Close-Grip Rows
(2X15) Machine High-Pulley Crossovers
(2X15) Incline Dumbbell Shrugs
Rest Interval: Variable
Lower Body
(1X10,1X20) Leg Press
(2X15) Hammer Strength Leg Extension
(2X15) Machine Standing Iso-Lateral Leg Curls
(T sec) Static Hammer Calve Raise
(T sec) Static Straight-Leg Raises
Rest Interval: Variable
The Glycogen Depletion Routine
This routine (setsXreps) should use the same movements, number of sets and repetitions, in the same order, to monitor changes in limit strength.
(2X15) Full Barbell Squats
(2X10) Hammer Strength Leg Curls
(2X15) Hammer Strength Quad Extensions
(2X20) Seated Calve Raise
(2X12) Barbell Bench Press
(2X12) Bent Barbell Rows
(2X12) Military Front Press
(2X15) Close Grip Pulldowns
(2X10) Incline Tricpes Extensions
(2X10) Standing Barbell Curls
(2X20) Back Extensions
(2X20) Rope Crunches
The Carb/Creatine Loaded Routine
This routine (setsXreps) should use the same movements, number of sets and repetitions, in the same order, to monitor changes in limit strength.
(5X6) Full Barbell Squats
(5X3) Rack Dead Lifts
(5X5) Barbell Bench Press
Cardio/Endurance Training
Cardio must exploit key opportunities to burn fat. If possible, morning cardio should be performed but time of day won’t matter after a few days of glycogen depletion training. At that point, any opportunity to do cardio is a plus. Stationary cycling is a good option, especially as glycogen and energy gets depleted. It’s good to monitor cardio progress (or digress); such as total calories burned per unit of time completed.
Topic: Ciklus za definiciju (Read 19892 times)