(10-02-2011 10:21 PM)Happy Wrote:  

(10-02-2011 02:57 PM)kevin_bacon Wrote:  

(09-30-2011 08:31 PM)saito Wrote:  Thanks, kevin bacon. I reckon that your split is better for me than Mark's structure because he's been doing this for 6 years now and I am rather unexperienced and haven't improved my strength toooo much. So I will mainly stick to the core strength excerises the way you suggest it.

I pretty much agree with everything mark said. If i was you i would just listen to mark's advice and ignore everything else in this thread. everything else in this thread is just arguing about stupid stuff that really does not matter. the only 2 things i would add to what mark said would be:

1) not to go heavy if you are just starting out. spend the first 8 - 12 weeks doing low weight, high reps to get your form down. then after that do what mark said.

2) and to split your calories up 40/40/20. that's pretty much the standard. 40% of your calories coming from protein, 40% from carbs, and 20% fat and just figure out how many calories you need from what mark said.

Actually fewer reps 4-6 are often way smarter. Most beginners do fuck up their technique early on by going to high in reps and ingrain bad habits (on complex lifts). It's hard to concentrate for a long set.
Or as Rippetoe wrote:


I'd leave percentages out of it. Rather g/kg. (Why?: http://www.bodyrecomposition.com/fat-los...rt-1.html) And way less carbs if saito is overweight (IIRC) and not very active, is often a smarter starting point for designing a good diet.

Anyway, what matters is perfecting compound exercise form, fixing current imbalances and eating unprocessed stuff with an energy deficit. Totally agree, that people get confused and lost in minutiae.

i guess when i was saying high rep i was meaning 8 to 12. but whatever, the more important point was to not over do the weight and focus on form.

if you like low carb diets then all the more power to you. personally i don't like to be so restrictive in what i eat. ive always done a 40/40/20 diet and am 5'10 215lbs and 10% body fat. there are many ways to do this stuff and they can all work quite well.