Genesis Zone

It's a reasonable question, but also one that individuals rarely tend to take the time to think through. To weigh up the pro’s and con’s for their particular, personal situation. There’s no question that carb cycling can work. It can and does. In the right circumstances carb cycling can have a major impact on an individual’s overall diet experience. But so to can linear dieting. For starters, by linear dieting I mean standard dieting: maintaining the same calorie and macronutrient plans each day. Carb cycling is therefore a non-linear strategy. While there is a abundance of anecdotal evidence available, from individuals who have found success with carb cycling, however from my knowledge, there is a severe lack of controlled studies comparing linear dieting to carb or calorie cycling. What this means is that we can only really consider the possibilities, weigh up the pro’s and con’s and then make an educated decision based on your individual situation. To help you guide ...

Back Day 1 All exercises are rest paused, no supersets today, 3 rest pause sets , 10 deep breaths, 2 overall sets per exercise. Up weight if you hit targets. Zbar Row 8-5-3 Single arm dumbbell row 8-5-3 Narrow seated row 8-5-3 Mid back machine row 8-5-3 Lat pull down 12-8-5 Assisted chin 12-8-5 Lat pull down 12-8-5 Assisted chin 12-8-5 Straight arm pullover on the cable 12-8-5 + CHEST Chest seated press 8-5-3 Seated Cable Flies 12-8-5 LAT STRETCH Machine Shrug 12-8-5 www.genesis-ugl. com www.genesis-board.com

(8am) Meal 1 - 2 whole eggs, 150g lean beef/sirloin (10% fat content), 8g extra virgin olive oil, 15g protein from whey (11am) Meal 2 - 200g salmon, 120g white fish, 70g avocado (1.30am) Meal 3 - 300g chicken/turkey, 150g sweet potato, 30g mozzarella cheese, 1 apple (4pm) Meal 4 - 60g protein from whey, 65g gluten free oats, 100g strawberries, 10g dark chocolate (7pm) Meal 5 - 300g chicken/turkey, 60g rice/couscous, 5g coconut oil (10pm) Pre bed - 60g protein from whey, 70g nut butter Each shake with 250ml Semi Milk www.genesis-ugl.com www.genesis-board.com

When planning your workouts you don't need to account for metabolic stress, only tension and damage. Unfortunately some of the researchers who study this stuff aren't all that bright. The reason why metabolic stress appears to stimulate hypertrophy is because the type of training that produces metabolic stress just so happens to be great for recruiting all available motor units and exposing the slow/moderate twitch fibers to more tension/volume. Performing a light pumping/fatigue set of 30 reps after finishing your heavy 5x5 doesn't cause extra growth because of metabolic stress, if causes extra growth because you've just increased your total rep count from 25 for the slow/moderate twitch fibers to 55 total reps, adding just 1 pump set at the end of your workout more than doubled the volume demands on the low/moderate twitch fibers. Metabolic stress and fatigue themselves don't cause hypertrophy, the real hypertrophy effect comes from motor unit recruitment modulat...

Training Day (5am)Meal 1 : 3 eggs white, 2 whole – 5gr coconut oil, 20gr german wheat flour, stevia, make as a pancake Pre gym meal always to be had 90mins pre – 60g protein from whey, 50g ground rice, 100g banana    Train 8.30am 9am : Workout shake, drink throughout the session in at least 1.5litre of water, start this 15mins pre training –  50g peptopro, 10g citralline malate, 5g beta alanine, 5g creatine, 80g cyclic dextrin (10am) Meal 2 : Pwo/last meal – 150g chicken/turkey, 100g rice, 100g low fat cereal like cheerios/golden grahams/cocopops with almond milk, 200g pineapple (1.30pm) Meal 3 – 165g salmon, 1 whole egg, 8g extra virgin olive oil, 20g protein from whey   (4.30pm) Meal 4 – 300g extra lean beef/rump (4-5% fat content) 100g avocado, 30g light mayo (7.30pm) Meal 5 – 300g chicken/turkey, 100g sweet potato, 10g coconut oil, 40g cashews (11pm) Meal 6 – 40gr from Whey isolate, 20gr of almond bu...

Is breakfast good beneficial or not? Well, I've not come to the conclusion that... It depends. You see a common problem people within the fitness industry suffer from is adrenal fatigue, if you suffer from adrenal fatigue you will not make enough cortisol and this makes it harder to maintain normal blood sugar levels. If you eat a breakfast, between say 6-8AM this can help with this issue, thebenefit of this can last up to approximately 10AM, this is where we get into the realm of balance and passing this should be avoided for health purposes. As mentioned above evening protein intake is important, but then I also recommend periods of fasting for at the most 12 hours with 10 hours being the ideal minimum to support processes such as insulin sensitivity, autophagy and more. It is true that carbohydrates in the morning and post-workout are less likely to be stored as fat.  So here really, the choice is yours, you either can skip it and hav...

Some people seem unsure of which forms of carbohydrates are best for replenishing muscle glycogen stores, well most fruits aren't very good at replenishing muscle glycogen stores because fructose is only capable of replenishing liver glycogen stores. Sugar (sucrose or HFCS) isn't very good either because it's 50% fructose. Only glucose can replenish muscle glycogen stores. Glucose = Can replenish muscle and liver glycogen stores Fructose = Can only replenish liver glycogen stores Galactose = Can only replenish liver glycogen stores Sucrose (and HFCS) = Half glucose, half fructose Lactose = Half glucose, half galactose Starch (complex carbohydrates) = Glucose Fructose and galactose can't directly replenish muscle glycogen stores although they can do so indirectly via dynamic equilibrium (they're converted into glycogen/glucose in the liver and then released into the blood stream where they can be absorbed by your muscles) although this process ...

As far as pre and post workout goes, I advise to eat within a few hours either side, up to 2 hours  either side is still shown to have the same benefits, less so past 3, plus some like myself use intra  drinks to support the peri nutrition further, I personally drink milk throughout my workout, this has  the benefits of giving me additional electrolytes etc and supporting the intensity and length of my  training, plus carbohydrates during a workout can reduce protein degradation but also blunt AMPK  mediated inhibition of mTOR.  There is enough support to show benefits in taking both protein and carbohydrates throughout the process of pre, intra and post. Again this echos the above that carbohydrates reduce protein  degradation and can work together for increasing protein synthesis and causing the greatest activation of mTOR. www.genesis-ugl.com www.genesis-board.com

Nutrient timing, something that's begun to recently bug me because it's getting way more attention  then it deserves. People think that manipulating GH, insulin, glucagon etc with meal timing will  have an effect on overall body composition. It's really just a silly idea people get when they think  they know what they're talking about but really don't. As they say, a little bit of knowledge can be  dangerous. The overall difference on meal timing has little effect compared to total intake, now  there are some cases where it can be beneficial to include meals, but again without total daily intake  being correctly met, this will mean fuck all. For example, evening, pre workout, intra and post workout.Evening time protein intake is important for supporting muscle retention, growth hormone, testosterone and it stimulates protein synthesis thus improving whole body protein balance during a post exercise overnight recovery. At the end of the day it...

Why do I dislike fruit and vegetables? Its because they're nowhere near as important as most people  seem to think. Assuming you're taking a vitamin c supplement (which I recommend) you can cut  them out of your diet completely without causing any harm whatsoever, assuming of course you're  obtaining the vitamins/minerals usually found in vegetables from other food sources instead (which  isn't hard to do). Overall fruit can cause too many problems, a better explanation would be that  excess fructose is converted into triglyceride’s (fat), which are then attached to LDL particles so  that they can be shipped out of your liver. This is why excess fructose consumption increases your  triglyceride’s and LDL cholesterol. It's important to remember that sucrose is half fructose and half  glucose, HFCS also contains fructose. Other issues that can arise are raising liver glycogen levels  too high and having no effect on suppressing appetite. Fruits...

I don't include further Fiber, it lowers testosterone, generally not very much at all but excessive  amounts of fiber will result in a noticeable (10-15%) decrease of testosterone when fiber intake  exceeds around 25-30 grams per day. The only people who benefit from additional fiber are those  who eat foods which are potentially vary unhealthy, carrying pesticides and chemicals etc, the fiber  will decrease the length of time it is within your system. www.genesis-ugl.com www.genesis-board.com

Carbohydrate intake is the simplest to identify, you simply take the remainder of your calories and  divide it by 4 to see how many grams you have left to play with. If you feel this does not meet your  requirements for your activity level, lower the fat intake and raise the carbohydrate intake until  you've adjusted to a number your comfortable with, remember to not go below 50 grams of fat at  any period of dieting.  Whether you get your calories from carbohydrate or fat makes zero difference in terms of body  composition, assuming of course equal calorie intake and no deficiencies. www.genesis-ugl.com www.genesis-board.com

Fat intake, first off I will provide a minimum, I don't care how you arrange your carbohydrates to  proteins to whatever, but do not go below 50 grams of fat a day, this would be extremely unhealthy  and detrimental to your hormones. I prefer a minimum of 0.4 grams per lb of bodyweight, you can  go higher then this if you wish, a bonus to hitting these numbers with protein and fat is that  depending on your caloric intake goal, it stops your carbohydrates from hitting excessive numbers,  win win. Saturated/Mono fat isn't the enemy, Polyunsaturated is, keeping your poly fat intake to a  minimum is most impo rtant aspect of fat intake. www.genesis-ugl.com www.genesis-board.com

T h e ideal number for protein intake is 0.82g per lb of bodyweight, BUT before you go rushing  off with your calculators, hear me out. This is the highest recorded amount will benefits were still  provided, as far as intake goes when compared within a study of different ranges, there was small  benefits going over 0.64g per lb of bodyweight, namely nitrogen balance . By playing it safe with  the higher option, we can assure that if the rest of the diet and training is in check, during a cut their  will be minimal muscle loss and during a bulk this gives us additional room for carbohydrates and  fats. For those who use steroids, this is different, this number goes up to 1.5g per lb of bodyweight  due to protein synthesis, but this needs to be explained completely separately to avoid confusion.  So, my recommendation for protein intake, is to hit at least a minimum of 0.75g per lb of  bodyweight using direct protein sources, this is not includ...

Now we are going to count all of our macro-nutrients, but in theory, you don't need to. The reason  why we are is because it fits simpler with most modern day counting systems. Most are in-fact,  incorrect, for example protein is not 4 calories per gram, carbohydrates are not 4 calories per gram  and fats are not 9 calories per gram. We simply use these figures because they make it easier to  count. The protein is way off and the carbohydrates plus fats are just rounded to the nearest,  different forms of macro-nutrients ie glucose digests at a different caloric intake to lactose and so  on. This will complicate things for most and this is the reason why I stick to the 4-4-9 system even though it is not actually accurate. Caloric intake is set depending on your goal but it gets slightly adjusted depending on lifestyle, you see somebody who is extremely active or doing a high volume bodybuilding routine would require a different caloric intake to ...

Occlusion isn't as important as I once thought, it simply makes you reach failure quicker through a reduced range of motion maintaining more tension. I pause slightly at the bottom position, this reduces stress on the tendons due to the way the stretch-shortening cycle (SSC) works. Fast turnaround speeds take advantage of the SSC which allows you to lift more weight but it also increases the risk of injury. As far as tempo goes, I lift (concentric) my weights at a natural tempo, not as fast as possible but not intentionally slowed down either. I lower (eccentric) my weights at around half the speed I lift. I pause briefly between the end of the eccentric phase and the beginning of the concentric phase. www.genesis-ugl.com www.genesis-board.com

Now to dispel a quick myth, simply training to failure does not recruit all motor units, this is a common held belief and it is in fact, incorrect despite your body attempting to recruit them all. When ever your forced to practice maximal effort by attempting to recruit all your motor units, your telling your body that it needs to increase it's strength, it'll simply be within the range that you practise. Think of it that when your near failure, your telling your body to promote strength, now going to failure directly does not serve the best purpose for promoting maximal strength however going to failure is a requirement to maximise hypertrophy. For maximal strength training your already within the realm of failure from the very first repetition, this is where the balance begins. www.genesis-board.com www.genesis-ugl.com

Rest Pause is too intense of an intensity exercise for a beginner, or at least somebody who's not used to high volume, so how I get around this and by supporting the routine itself, I get them to find out their 10 rep maximums. This is done by doing sets of 8-12 repetitions, approximately 2 minutes rest and adjusting where necessary, so each set they achieve 12 they add a low amount of weight, ie 2.5kg (1.25kg per side) and if they only achieve 8 repetitions they decrease the weight slightly using the approximate guide above.  This can help them understand roughly where their 10 rep maximums are at with the exercises they wish to use on the rest pause routine. I start them off with 3 sets and each session add a set until they are doing a session of 5 sets with each exercise, this lets me know they have the frequency and volume down but at a reduced intensity. Then we invert this slightly with rest pause, as rest pause is a very inte...

So what you should do is aim for a certain number of total reps per week and then divide these reps  over as many sessions as possible. So for example instead of training twice per week with 30 reps  you could train 3 times per week with 20 reps, 4 times per week with 15 reps, 5 times per week with  12 reps or 6 times per week with 10 reps, at the end of the week the weekly volume still adds up to  60 total reps. Obviously these aren't the figures we are working off, just a way to explain how  the volume is spread more efficiently to combine with strength increases. Some people will ague  that this way you lose out on glycogen super-compensation, however worrying about increasing  your long term progress rate is far more important than worrying about a little bit of glycogen  super-compensation and even then with a raised volume this very minor negative will slowly fade. Now with the above in mind in regards to frequency, this applies across t...

Weekly volume is the most important factor, frequency is of secondary importance. Performing 20  sets per week is always going to be better than performing only 10 sets per week regardless of  frequency differences. Frequency comes into play when weekly volume is equal, for example  performing 10 sets twice per week (20 sets total per week) is better than performing 20 sets once  per week (20 sets total per week). Remember, body building is like power lifting, your trying to get as strong as possible, just simply in a different repetition range. You'll gain strength faster with a higher frequency, for example in order of least effective to most effective: 12 sets once per week (least effective) 6 sets twice per week 4 sets 3 times per week 3 sets 4 times per week 2 sets 6 times per week (most effective) www.genesis-board.com www.genesis-ugl.com