| making a new workout program... - Click HERE for Original Thread |
| s2oooR |
...just wanna get some reccomendations....i.e rotation, excersises, rest days...and nutrition...
For the past 2-3 weeks ive been on a 4 day rotation...
day1: Back
day2: Chest
day3: arms & abs
day4: legs
currently, I dont take any rest days....once im done day 4, i go straight to day 1 again. ...and ive been taking my protein shake (iso xp chocolate...good stuff, btw :bthumbup: ) right after my workout......I think i'll try taking it before school too since i really dont get a chance to eat (or eat healthy) there :(
Oh, I also try to find time to go on the treadmill for about 20min whenever i can.....
so far ive been losing weight instead of gaining it :( I know u have to take in alot of carbs/calories to gain weight, but I dont wanna get fat either :p So any reccomendations from you experts out there? |
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| S2000_rider |
Not an expert but in the past, this has served me well. Although everyone is different, it shouldn't be hard for you to put on around 15-17lbs in about 3 months or so. Of course, it will not all be muscle but if your interested in building mass/gaining weight, you'll have no choice but to put in a bit of fat. You can always cut later... It's virtually IMPOSSIBLE to gain weight/bulk AND lose fat at the same time unless your stacking on juice.
With respect to your routine, I don't see you incorporating shoulders in your routine? If I read your thread correctly, you are not taking any rest days???This is ABSOLUTELY ESSENTIAL! Your body grows when you are resting.
Anyhow, here's a program that I hope will help if you want MASS UP.
Pyramid everything (3-4 sets, LIFT HEAVY 5-6 reps to muscle failure!
Day 1) Chest (3-4 sets) and Bi's (3-4 sets)
Day 2) Back (3-4 sets) and Tri's (3-4 sets)
Day 3) Rest
Day 4) Rest
Day 5) Shoulders (3-4 sets) and Legs (3-4 sets)
Day 6) Rest
Day 7) Rest
If I were you, I would cut out cardio completely for at least a few months until start reaching your ideal weight/size.
If you want to gain weight/muslces mass, you SHOULD eat around 6 meals a day!
Here are list of some good foods/snacks to include in your bulking diet:
Foods: Oatmeal, Peanut Butter, Cottage Cheese, Tuna, Egg Whites, Yogurt, Flax Seed Oil (in your milk shake), Baked Potato's, Milk, Lean Chicken/Beef, Fruits etc etc. Basically food high in protein...after 8:00pm foods eaten should be LOW in carbs.
Supplements: Your ISO protein powder is good but again, if your plan is to bulk up, go for NLarge by Prolab. What about multi-vitamins, you taking any? Give GNC's Megaman a shot. Creatine also is great for putting on muscle mass but people's opinion on the product varies.
Anyhow, hope this helps...for more info, definetly check out the forums on Bodybuilding.com.
Good luck! |
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| Flex |
You need to rest. Your body needs time to repair after workouts. Take a day break in between days 2 and 3 and a day or tow off after your 4 days, then start your cycle over.
Also if you are trying to gain weight, use heavier weights and keep the reps between 6 to 8 and the sets a about 4 per excercise. And plan your workouts so they are about 1 hour to 1 1/2 hours.
As for eating, eat about every 2 hours and tae in about 30 grams of protein per sitting. If your losing weight then you really dont need to watch your carbs...just eat. Also if you are loosing weight drop the cardio....if you notice you are gaining bad weight then slowly add the cardio back into your workouts.
Heres just a few tips from what you have posted. |
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| s2oooR |
Thanks for the info, guys!
Anyways, to answer a few things....
1. I figure i dont need to take a rest day because if your using different muscles each day i.e day 1:back, day2: chest....why would u need to rest muscles that arent being extensively used during that day and in fact, 3 out of the 4 days ( i know there are some excercises that incorporate a combo though....)
2. Before school started up again, I WAS eating 6 or more times per day...i.e i was eating every 2 hrs....I had to. I always felt hungry after every 2 hrs! ....and yeah, i guess i was at least maintaining my weight then....but now, ive lost like 5 or more lbs!
3. I dont do any shoulders cuz I dont know, ....when u do your back or your chest ....even your arms, doesnt that help out with your shoulders already? Anyways, what are some good excersises that isolate them?
4. If i drop the cardio, wont i be LESS "cut" or defined? Im looking more like bruce lee right now than anything else lol (im exaggerating, of course...) but, my abs ARE starting to get cut out more and more now.... isnt it possible to gain weight without getting fat first?
5. Yeah, my workouts are usually an hour to an hour and a half long already....mind you, i DO take 2-3min between sets....and I think im already lifting pretty heavy...i.e more than my weight on the bench, 20lbs each (cuz thats the highest dumbells i have ..lol) on the curl, 50lbs on cable curls....etc etc....I end up doing 8 reps of 3 sets of each excersise.....or i go 10reps,8reps, then 6-8 for my final rep, depending on how exhausted my muscles are by then... |
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| s2oooR |
6. Also, whats this about that megaman multi-vitamin? What is it? whats it do?.....anyone else try this stuff?
7. I usually feel fine after a few hours after my workout....maybe thats why i dont feel i dont need a rest the next day?
I dont know about u guys, but i feel lazy if i dont workout everyday lol |
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| S2000_rider |
quote:
Originally posted by s2oooR
Thanks for the info, guys!
Anyways, to answer a few things....
1. I figure i dont need to take a rest day because if your using different muscles each day i.e day 1:back, day2: chest....why would u need to rest muscles that arent being extensively used during that day and in fact, 3 out of the 4 days ( i know there are some excercises that incorporate a combo though....)
Secondary muscles are still being used...You still need time to rest in order for your body to heal and grow.
2. Before school started up again, I WAS eating 6 or more times per day...i.e i was eating every 2 hrs....I had to. I always felt hungry after every 2 hrs! ....and yeah, i guess i was at least maintaining my weight then....but now, ive lost like 5 or more lbs!
Start eating heavy again...try incorporating the foods I mentioned above. You HAVE TO atleast 5-6 meals a day if you want to bulk up
3. I dont do any shoulders cuz I dont know, ....when u do your back or your chest ....even your arms, doesnt that help out with your shoulders already? Anyways, what are some good excersises that isolate them?
Too many shoulder excerice's to list...Overhead press, Shoulder shrugs, Side Laterals, Rear Laterals...etc etc.
4. If i drop the cardio, wont i be LESS "cut" or defined? Im looking more like bruce lee right now than anything else lol (im exaggerating, of course...) but, my abs ARE starting to get cut out more and more now.... isnt it possible to gain weight without getting fat first?
IMO, don't try doing two things at the same time. Either you bulk or you cut. If you're Bruce Lee's weight, I would definetly BULK UP...Bulking diets and cutting diets are two TOTALLY different approaches. Bulking excercises and Cutting excercises are again...two TOTALLY different approaches as well. If you have a certain weight you want to reach, FORGET cutting for now. Again, once you get close to you or beyond the weight you're trying to achieve, then start cutting. It is EXTREMELY hard to gain/bulk up without getting some fat (unless your stacking juice) as well but don't let this worry you! Forget cardio for now
5. Yeah, my workouts are usually an hour to an hour and a half long already....mind you, i DO take 2-3min between sets....and I think im already lifting pretty heavy...i.e more than my weight on the bench, 20lbs each (cuz thats the highest dumbells i have ..lol) on the curl, 50lbs on cable curls....etc etc....I end up doing 8 reps of 3 sets of each excersise.....or i go 10reps,8reps, then 6-8 for my final rep, depending on how exhausted my muscles are by then...
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| S2000_rider |
quote:
Originally posted by s2oooR
6. Also, whats this about that megaman multi-vitamin? What is it? whats it do?.....anyone else try this stuff?
You can pick up them at your local GNC.
7. I usually feel fine after a few hours after my workout....maybe thats why i dont feel i dont need a rest the next day?
YOU still need to rest.
I dont know about u guys, but i feel lazy if i dont workout everyday lol
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| Flex |
You need to rest. Your muscles grow when you are resting not when you are working out, they need time to repair themselves. And as for saying you work different body parts each day, when you are doing chest you are still giving you arms back and shoulders a workout. If you wanna grow......rest....more isnt always better.
And 2000rider is right....you need to pick what you want to do....bulk up or get cut. Once you decide then you can gear you workouts towards that goal. |
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| quadraphonic |
Let's just address the basics.. I read a bit of gym myth here.
Weight loss is easy.. burn more calories than you bring in, but keep in mind, just because you're losing weight doesn't necessarily mean you're not building muscle. You can decrease it size (fat mass) while building muscle because of the difference in density of the two, 5 lbs of fat takes up a lot more room than 5 lbs of muscle.
That said, to build muscle your body needs lots of protein. I'd suggest using 1.5 - 3g per kg body weight as an guide (getting these numbers from memory, but they should be ok). 3g is high and too high a protein intake can be tough on the body too. What's important is that the basic building blocks are there for muscle tissue healing and growth. I'd start with 2 g, see how things go and adjust from there.
As far as exercise is concerned, there is NOTHING wrong with working out over consecutive days. There is EVERYTHING wrong with working the same muscle group over consecutive days. Muscle tissue needs 48 hrs to fully recover, that includes prime movers AND stabilizers.
I agree with pyramid training, that should help you see some growth. If you're up for it, try this..
6 sets as follows: 15 reps, 10 reps, 5 reps, 5 reps, 10 reps, 15 reps.
That works your body over the full range of muscular demands and benefit. 15 reps works on muscular endurance, 10 reps helps with hypertrophy, 5 reps focuses on power development. Each of these sets should be done to fatigue, with no more than 1 minute of rest in between.
If pyramid training isn't your thing, try straight sets instead, I'd reccommend 4 sets of 10-12 reps (each set to fatigue).
Fatigue and involuntary muscle exhaustion are essential to bulking up, as is a proper diet.
Keep going with the cardio, while your basal metabolic rate will certainly increase with increased muscle mass, it's still good to train the muscle that keeps you alive. You'll continue to burn off unwanted weight as well.
A tip for cardio to target fat burning is to complete it in the morning. Generally, your carbs are somewhat depleted so your body will burn more fat in relation to carbs as opposed to training after having several meals. Stay away from any low carbohydrate diets, fats are only metabloized through the use of carbohydrates, no carbs and your body will seek other sources of energy.
Hope that helps.. good luck!
Oh yeah.. if you want to really pump up the intensity of your workout, try doing exercises on exercise balls. Use on to support your back while doing bench presses, sit on it while doing shoulder presses, etc. This will force you to utilize core and trunk stability muscles which are often underdeveloped in professional body builders. Also, in case you aren't already, train with free weights, they force you to use your stabilizers. |
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| Flex |
Gym myth???????????? Ya ok.
I never said there was anything wrong with working out over consecutive days.....but your body needs rest to repair itself. And thats no myth.
And saying fat loss is easy.......go talk to the millions of overweight people that try to eat right and excercise and still can't loose any weight. Everybody is different and you can only use peoples advise as a guide, then with time you learn your own body and can customise your workouts to suit your body type. |
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| quadraphonic |
quote:
Originally posted by Flex
Gym myth???????????? Ya ok.
I never said there was anything wrong with working out over consecutive days.....but your body needs rest to repair itself. And thats no myth.
I don't disagree, I wrote that you need 48 hours between work outs on the same muscle.
quote:
And saying fat loss is easy.......go talk to the millions of overweight people that try to eat right and excercise and still can't loose any weight. Everybody is different and you can only use peoples advise as a guide, then with time you learn your own body and can customise your workouts to suit your body type.
Certainly there's variation, but if you burn more calories than you bring in you WILL lose weight. That's a fact, an absolute.
My suggestions aren't advice, it's clinical. I'm not basing opinions on anecodtal evidence, I have a B.Sc. in Kinesiology, my Professional Fitness & Lifestyle Certification and work as an Exercise Therapist.
You might not get there as fast with my suggestions, but you'll get there safer.
As far as gym myths, I was talking more about the set/rep recommendations as well as not being able to bulk up and cut fat at the same time. |
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| Flex |
You need 48 hours rest for each muscle gropu worked....thats correct......but if you do chest on monday then arms on tuesday and back on wednesday.......where is your 48 hours between working each muscle group....on all three days you are working the same muscles.
I have done everything from 3 days a week workouts to 7 day a week workouts and I have found the best gains are made on a 4 day a week workout and alot of the people I have trained with have said they find the best results with that program as well.
And for building thicker dense muscle you have to use lower reps and heavier weight......tried both methods of higher reps and lower reps and found best gains of muscle on the lower rep workout.
And for being safer.....how so...what have I stated that is not safe?????
And I base my answers on 14 years of working out, bodybuilding and training for strength events. I have worked out with many different body types men and women. I have even trained with a semi-pro bodybuilder with a fitness and nutrition certification, and a (not sure the exact name of it) fitness for injury therapy certification. |
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| quadraphonic |
quote:
Originally posted by Flex
[B]You need 48 hours rest for each muscle gropu worked....thats correct......but if you do chest on monday then arms on tuesday and back on wednesday.......where is your 48 hours between working each muscle group....on all three days you are working the same muscles.
We're both saying the same thing.. you couldn't work back, then arms, then chest over consecutive work-outs, for sure.
quote:
I have done everything from 3 days a week workouts to 7 day a week workouts and I have found the best gains are made on a 4 day a week workout and alot of the people I have trained with have said they find the best results with that program as well.
I like a four day program as well.
quote:
And for building thicker dense muscle you have to use lower reps and heavier weight......tried both methods of higher reps and lower reps and found best gains of muscle on the lower rep workout.
Could be a practice vs. theory type of thing. Though denser muscle isn't necessarily bigger muscle. It's generally accepted that lifting around 3-4 sets of 10 reps to failure will target hypertrophic development.
quote:
And for being safer.....how so...what have I stated that is not safe?????
Sorry man, didn't mean to say you were suggesting unsafe practices, just that what I had recommended was a safe way to go about training.
quote:
And I base my answers on 14 years of working out, bodybuilding and training for strength events. I have worked out with many different body types men and women. I have even trained with a semi-pro bodybuilder with a fitness and nutrition certification, and a (not sure the exact name of it) fitness for injury therapy certification.
Certainly, practice counts for something, but bodybuilders generally work out for show and balanced aesthetic. A good friend of mine is a professional body builder, and she's said herself that the training focuses on the prime movers to the neglect of stabilizers. That's why she now has a second degree sprain of her biceps tendon.
And unless the trainer has a university degree, their certification can be earned by taking a weekend class. Think about it, do you want to take the advice of some who has 4 days of theory and knowledge, or 4 years?
I challenged the AFLC (Alberta Fitness and Lifestyle Certification) for kicks in my 3rd year of university. Didn't take the course, didn't study, just went and challenged the exam. It wasn't that tough, it's scary that people have ONLY this certification and feel qualified to call themselves trainers.
Check your trainers credentials!! |
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| Flex |
I know he doesnt have a university degree.....but his certifications arent weekend courses either. His fitness and nutrition took him a year to get and his fitness injury thepy certification was longer. And he has over 20 years experience in the fitness field. Plus his wife has a bunch of credentials as well......her I think did go to university.
I have seen alot of bodybuilders injury themselves as well.....actually I have seen alot of people injury themselves working out. Its something you have to be careful with and not just jump into and throw weights around, which I have seen lots of people do.
Im the begining og my working out....I had my share of injuries, then I began reading and working out smarter not harder. |
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| quadraphonic |
quote:
Originally posted by Flex
Im the begining og my working out....I had my share of injuries, then I began reading and working out smarter not harder.
That's the absolute best advice there is! When it comes down to it, it's your body, it's good to be informed. |
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| Flex |
quote:
Originally posted by quadraphonic
That's the absolute best advice there is! When it comes down to it, it's your body, it's good to be informed.
Information is power.........the more you know the better off you will be...........:bthumbup: |
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| s2oooR |
thanks for the info there again guys!
....that pyramid training sounds interesting buttttttt, doing 6 sets of any one excersice can take QUITE some time! ....Im currently doing 6-8 excersises per day and 8-10 reps per set....and that takes me about an hour hour and a half (2-3 min between sets).....now if i did 6 sets of the pyramid training, 6-8 different excercises....it'd take MUCH longer than an hour and a half!
.....so what excersises should i/we be focusing on for each day? Was I splitting up my excersises ok to begin with? (day1, back, day 2 chest, day3 arms/abs, day 4 legs)....i plan on taking everyones advice though....i'll just workout every other day ( so add a rest day inbetween that workout i just mentioned :p) |
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| S2000_rider |
quote:
Originally posted by s2oooR
thanks for the info there again guys!
....that pyramid training sounds interesting buttttttt, doing 6 sets of any one excersice can take QUITE some time! ....Im currently doing 6-8 excersises per day and 8-10 reps per set....and that takes me about an hour hour and a half (2-3 min between sets).....now if i did 6 sets of the pyramid training, 6-8 different excercises....it'd take MUCH longer than an hour and a half!
.....so what excersises should i/we be focusing on for each day? Was I splitting up my excersises ok to begin with? (day1, back, day 2 chest, day3 arms/abs, day 4 legs)....i plan on taking everyones advice though....i'll just workout every other day ( so add a rest day inbetween that workout i just mentioned :p)
A few things...
Correct me if I'm wrong Flex, but wouldn't a 2 days on 2 days off cycle be more advantangeous rather then a every other day prgoram with respect to bulking?
With respect to Pyramid, it's not 6 sets for each excercise, it's 3 sets. For eg., if your doing Bench Press:
1st set: 10 reps
2nd set(with more weight): 8
3rd set(even more wieght) : 6
then move on to the next chest excercise.
2-3 min between sets is pretty long IMO. Try for a min and half if not earlier.
Again, when bulking I would limit each body part to only 3-4 sets. With respect to splitting, you can try the program I mentioned ie. Chest/Bi's, Back/Tri's etc etc.
Flex, if you don't mind sheddign some light on some possible "gym myths" ;)...
1)I heard it's not recommended to workout both bi's and tri's in the same day.
2)This I'm pretty sure is not a myth but you should't workout Chest and Tri's in the same day as well as Back and Bi's...Reason being you're secondary muscles (tri's for eg) are being used in the Bench...same thing goes with Bi's as secondary for Back. By the time you get to working out the Tri's and Bi's, your muscles will likely be fatigued and you won't be able to lift as much.
One more IMPORTANT thing...Don't forget to do a LIGHT warm set before each excercise so as to get the blood flowing/circulating...especially if your going to do heavy weight/low reps... |
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| TrevorK |
quote:
Originally posted by S2000_rider
Flex, if you don't mind sheddign some light on some possible "gym myths" ;)...
1)I heard it's not recommended to workout both bi's and tri's in the same day.
2)This I'm pretty sure is not a myth but you should't workout Chest and Tri's in the same day as well as Back and Bi's...Reason being you're secondary muscles (tri's for eg) are being used in the Bench...same thing goes with Bi's as secondary for Back. By the time you get to working out the Tri's and Bi's, your muscles will likely be fatigued and you won't be able to lift as much.
You shouldn't do tri's/chest together because you won't get the same effort in the triceps (Because of all the tricep use during chest exercises).
Ideally, a four day split like:
Shoulders + Biceps
REST
Chest + Abs
REST
Back
Legs + Triceps
REST
Would probably give you enough rest in between so that you can perform your triceps/Bicep exercises with a good amount of strength.
That being said - everyone responds differently. So what works for one person may not work for another. Some might need a 5 day workout week. Others might only need 3. You have to do what's right for you - and you find that out through trial and error. And I'm sure this is something EVERYONE can agree on. |
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| Flex |
I agree.......a 2 on 2 off would be better then everyother day. Another good one is 2 on 1 off then 2 on.
what s2000rider is saying about pyramiding is right....you can follow that and it will work good. For bukling you want to keep your sets around the 3 to 4 range........and keep your reps to 10 or lower and increase your weight each set as you go down in reps.
For the gym myths about what body parts to train together there are lots of different variations you can use. You can put "like" muscle groups together such as chest and tris (both pushing)and back and bis.(both pulling) Remembering that you will fatigue the smaller muscle group (bis and tris) so you won't need to lift heavy weights to work them out. Your body doesnt know how much you are lifting so using lighter weights is fine you will still get a good work out. just remember to do the major muscle groups first...(chest, back) as you don't want to fatigue your arms first then try to do bench. Also you can work bis and tris together.....that gives you a great arm workout.....nothing like have all the muscles in your arm full and pumped. So my point is you can use any of these variations and they are all fine practises. Just try to change up your routine about every 3 months so your body doesnt get used to the one program for to long, this will keep you from hitting stagnent spots in your gains. |
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| quadraphonic |
I disagree with one point you made flex.. while generally it's good practice to start working out with the large muscle groups and work your way down to isolation exercises, sometimes it's OK to do the reverse (though not all that often).
Here's an example.. if you wanted to change up your chest routine, you could prefatigue your stabilizers and accessory muscle groups (primarily triceps), thus utilizing more of the pectoralis muscles to perform the exercise. Of course, in this case you'd push less total weight, but proportionately more work would be done by the pecs.
I wouldn't do this that often, the prime movers generally get more than enough exercise time, but it's not a bad way to switch things up.
If I can recommend a great book, check out Strength Training Anatomy by Frederic Delavier, it has illustrations of virtually all strengthening exercises, and indicates which muscles are utilized in each exercise. It's published by Human Kinetics. |
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| TrevorK |
| Or use www.exrx.net - it'll give a huge list of exercises along with pictures of what muscles it uses. |
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| s2oooR |
I guess i can always try a combo....I like the 2 on 1 off routine instead of the 1 on 1 off....and keeping my same excersise combo i.e back, chest, arms(incl. tri's) /abs, legs
and yeah, i do multi-joint movement excersises first before isolation excersises .... :bthumbup:
....as far as changing it up every 3 months, thats why i posted this in the first place...my three months are up!
....well, off to do my legs today.... then back to hw and studying :( |
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| Flex |
quote:
Originally posted by quadraphonic
I disagree with one point you made flex.. while generally it's good practice to start working out with the large muscle groups and work your way down to isolation exercises, sometimes it's OK to do the reverse (though not all that often).
Here's an example.. if you wanted to change up your chest routine, you could prefatigue your stabilizers and accessory muscle groups (primarily triceps), thus utilizing more of the pectoralis muscles to perform the exercise. Of course, in this case you'd push less total weight, but proportionately more work would be done by the pecs.
Ya...its ok to do once and a while......I didnt mean it as you can't do it......I just find when I have done the smaller groups first my major muscle group workout suffered. For example doing biceps first then trying to do chinups just didnt work.........:blink: |
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| quadraphonic |
For sure.. for stuff like that forget it.. but with exercises where you can adjust the weight, you'll feel a good burn.
All this talk makes me want to get to the gym. LOL.. I'm sure you guys would laugh if you saw me. I know the theory, but seldom put it into practice. |
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| JustinL |
Quadraphonic-- What year did you graduate from Kin? I'm Justin from U of A class of 2002... Graduated November. Congrats on finding a job in the field, I know that they are hard to come by.
Everything that quadraphonic has said has been consistent with what is in the scientific literature. Unfortunately most people in the gym put a lot of stock in word of mouth instead of going to do research or talk to a professional, which leads to a lot of the poor training habits you see at the gym.
Justin |
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| TrevorK |
quote:
Originally posted by s2oooR
I guess i can always try a combo....I like the 2 on 1 off routine instead of the 1 on 1 off....and keeping my same excersise combo i.e back, chest, arms(incl. tri's) /abs, legs
and yeah, i do multi-joint movement excersises first before isolation excersises .... :bthumbup:
....as far as changing it up every 3 months, thats why i posted this in the first place...my three months are up!
....well, off to do my legs today.... then back to hw and studying :(
You shouldn't just change up the order you do the exercises, you should change the actual exercises as well.
So for legs (To make it short I'll skip calves) lets say you did:
Barbell Squat
Leg Press
Leg Curl
So we could switch that to:
Hack Squat
Leg Extensions
Front Squat
Or something like that - you just keep the compound movements in there (The squat in this case) and adjust the others. |
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| quadraphonic |
quote:
Originally posted by JustinL
Quadraphonic-- What year did you graduate from Kin? I'm Justin from U of A class of 2002... Graduated November. Congrats on finding a job in the field, I know that they are hard to come by.
Everything that quadraphonic has said has been consistent with what is in the scientific literature. Unfortunately most people in the gym put a lot of stock in word of mouth instead of going to do research or talk to a professional, which leads to a lot of the poor training habits you see at the gym.
Justin
Hey.. It's Will W
I graduated in '03, but all i took for the 02-03 school year was my practicum and HE ED 311. I trust you've found yourself a position as well.
Small world! |
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| quadraphonic |
quote:
Originally posted by TrevorK
You shouldn't just change up the order you do the exercises, you should change the actual exercises as well.
So for legs (To make it short I'll skip calves) lets say you did:
Barbell Squat
Leg Press
Leg Curl
So we could switch that to:
Hack Squat
Leg Extensions
Front Squat
Or something like that - you just keep the compound movements in there (The squat in this case) and adjust the others.
Yeah.. definitely change up the exercises, continue to challenge your prime movers in different ways and utilize different accessory muscles. That will help you see the gains you're looking for. |
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| s2oooR |
no no....before i was doing full body workouts....1-2 excersises per muscle group...
Now im doing 6-8 excersises of just one muscle group.....but yeah, I'll look for some other excersises to mix it up .... (btw, do u change the excersise every three months too?)
...also, u mentioned only 3 different excersises there....is that all u need to do? maybe 6-8 is too much? |
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| TrevorK |
quote:
Originally posted by s2oooR
no no....before i was doing full body workouts....1-2 excersises per muscle group...
Now im doing 6-8 excersises of just one muscle group.....but yeah, I'll look for some other excersises to mix it up .... (btw, do u change the excersise every three months too?)
...also, u mentioned only 3 different excersises there....is that all u need to do? maybe 6-8 is too much?
6-8 exercises for any muscle group is way too much.
I believe most people measure it in sets/muscle group (Because some do 5x5, others 4x10).
I don't think there's a need to do more than 3-4 exercises per group. A lot of people do 3 exercises (At most) for the "support" muscles (Bi's/Tri's) because they get a workout when you work other muscles (Chest/back).
And you don't HAVE to switch the exercises every 3 months. A lot of people don't switch until they hit a rut - as I said earlier, everyone is different and thus they all respond differently. If you're new at the gym I would NOT switch up in three months (Many reasons; learning to do them properly, newbie gains, etc...).
Again - read everything you can, try out different things every so often and find what works best FOR YOU. I can't stress that enough - FOR YOU. |
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| quadraphonic |
quote:
Originally posted by TrevorK
newbie gains
I got a kick out of reading that one.. it's also known as the motor learning phase. Essentially, you train your body to perform a new skill more efficiently. THere's a lot of wasted energy when you first begin a new exercise as the body over utilizes some muscles, and compeltes the activity at less than optimum levels. After completing it over a period of time, the body learns to complete the exercise more effectively, therefore allowing you to complete it at higher intensities. You haven't really made any muscular gains though. |
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| s2oooR |
quote:
Originally posted by TrevorK
6-8 exercises for any muscle group is way too much.
I believe most people measure it in sets/muscle group (Because some do 5x5, others 4x10).
I don't think there's a need to do more than 3-4 exercises per group. A lot of people do 3 exercises (At most) for the "support" muscles (Bi's/Tri's) because they get a workout when you work other muscles (Chest/back).
really? thats it? 3-4 excersises, for one muscle group? ....and here i am spending an hour and a half or so doing 6-8 (3-4sets per excersise)?
....btw, what do u mean by that whole "...most ppl measure it in sets/muscle group (5x5, 4x10)"? Does that mean 5 sets of 5 excerises and 4 sets of 10 excersises? I think im reading that wrong since u said 6-8 excersises is too much... |
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| S2000_rider |
quote:
Originally posted by s2oooR
[B]really? thats it? 3-4 excersises, for one muscle group? ....and here i am spending an hour and a half or so doing 6-8 (3-4sets per excersise)?
[B]
I agree with what Trevor said as I've mentioned it before...6-8 is WAYY too much on one bodypart. 3-4 is sufficient and ideal.[/ |
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| s2oooR |
sweet... looks like i can cut my times down from 1.5hrs to 45min or so....depending on the time i take between sets.....
I dont know how u guys do 30sec. between sets....I tried that yesterday and on my final set (for chest), the I coudnt lift the bar off my chest on my 6th rep...lol
Personally, i dont think u let your muscles recover enough with 30sec inbetween sets....specially when your lifting more than your weight *shrug* |
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| TrevorK |
quote:
Originally posted by s2oooR
really? thats it? 3-4 excersises, for one muscle group? ....and here i am spending an hour and a half or so doing 6-8 (3-4sets per excersise)?
....btw, what do u mean by that whole "...most ppl measure it in sets/muscle group (5x5, 4x10)"? Does that mean 5 sets of 5 excerises and 4 sets of 10 excersises? I think im reading that wrong since u said 6-8 excersises is too much...
3-4 exercises per muscle group, yes. Absolutely. I would not do anymore (I mean, a pro might because certain muscles need to be isolated for symmetry, but that's out of any new persons realm).
Most people say they do 12-15 sets/muscle group. The sets are a combination of ALL exercises for that muscle.
For example:
Squats: 5 sets x 5 reps/set
Leg Press: 5 sets x 5 reps/set
Leg Extension: 5 sets x 5 reps/set
That's a total of 15 sets for the legs.
You could also do:
Squats: 4 sets x 10 reps/set
Leg Press: 4 sets x 10reps/set
Leg Extension: 4 sets x 10reps/set
That's a total of 12 sets for the legs.
Again - it is probably best to measure in sets because everyone responds differently and has different goals. Perhaps you will only do 3 sets for each exercise, in which case you should do 4 exercises. But as long as you're doing 4 sets of each exercise, you should not need to do more than 3 exercises.
Make sense? |
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| TrevorK |
quote:
Originally posted by s2oooR
sweet... looks like i can cut my times down from 1.5hrs to 45min or so....depending on the time i take between sets.....
I dont know how u guys do 30sec. between sets....I tried that yesterday and on my final set (for chest), the I coudnt lift the bar off my chest on my 6th rep...lol
Personally, i dont think u let your muscles recover enough with 30sec inbetween sets....specially when your lifting more than your weight *shrug*
You should also have no need to spend 1.5 hours in the gym, 4 days/week just lifting weights. I'd say 1 hour/day should be enough to cover 2 muscle groups (Unless you have a workout partner, then a bit more).
As well - the reason most people only wait 30 seconds is because that is what works for them (Working until failure). Everyone works differently, but it's generally recommended to take no more than 1 minute between sets, and 2 minutes between exercises.
<Note - I did say "generally" as I always preach, everyone is different and so are their goals> |
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| s2oooR |
Thanks guys!
....I think i'll do the 4 excersises, 3 sets, 10 reps thing....maybe mix it up every other week b/c I dont think u can get all the muscles with just 3-4 excersises? maybe u can....i dont know....i just notice u didnt put in any leg curls and excersises for your calves in that leg work out.... |
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| TrevorK |
quote:
Originally posted by s2oooR
Thanks guys!
....I think i'll do the 4 excersises, 3 sets, 10 reps thing....maybe mix it up every other week b/c I dont think u can get all the muscles with just 3-4 excersises? maybe u can....i dont know....i just notice u didnt put in any leg curls and excersises for your calves in that leg work out....
That's for a muscle GROUP - so that one above is for the quads/hammies. Calves are a seperate group.
Groups:
Calves
Quads/Hammies
Abs/Hip flexors/etc..
Shoulders
Back (Upper/Lower)
Bi's
Tri's
Chest
Forearms
Those are your muscle groups. Do 12-15 sets for each of those (Most people however skip forearms, as they get quite the workout normally. However, it's still good to do them as they'll increase your grip, which you'll need as you shrug 100lbs DB's). You can probably group 2 in a day (No more than 2, except for forearms/abs - those can be added onto 2 other exercises at the end).
Hopefully that's a bit clearer for you. If you need it broken down into exercises I'm sure we can help. |
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| s2oooR |
quote:
Originally posted by TrevorK
Hopefully that's a bit clearer for you. If you need it broken down into exercises I'm sure we can help.
....mmmm, do u mind? :) It'd be a big help :)
I think i may be grouping 2 in my workouts already....just wanna make sure .....otherwise i AM doing it right :p |
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| TrevorK |
quote:
Originally posted by s2oooR
....mmmm, do u mind? :) It'd be a big help :)
I think i may be grouping 2 in my workouts already....just wanna make sure .....otherwise i AM doing it right :p
Tell me how many days/week you want to workout, and I'll do something up for you. |
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| s2oooR |
| how many days per week? Heck, i was doing 7 days per week prior to starting this thread,,,,, I'd do whatever was best ....which happens to be 4 days per week, from what i gathered..... Im open to anything :blue: |
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| TrevorK |
quote:
Originally posted by s2oooR
how many days per week? Heck, i was doing 7 days per week prior to starting this thread,,,,, I'd do whatever was best ....which happens to be 4 days per week, from what i gathered..... Im open to anything :blue:
Alright, based on 4 days/week here goes. Since you're starting out, let's do the exercises at 4 sets with 10 reps per set. Later on you can switch to 5 sets with 5 reps per set (To change things up).
Since you're going to the gym daily now, try to keep the split the way it is (For rest purposes).
Day 1 - Shoulders/Back
Straight Leg Deadlifts
Pullups
Seated Row
Bent Over Row (DB)
Front Shoulder Press
Lateral Raise (DB)
Front Raise (BB)
Shrugs (If you're still feeling up to it and your traps aren't too sore)
Day 2 - REST/Cardio
Day 3 Chest/Biceps
Flat Bench Press
Dips (Lean forward so that it focuses more on the outer part of the pec)
Incline Bench (DB's)
Standing Hammer Curls (DB)
Preacher Curl (DB or BB)
EZ Bar Curl - Wide Grip
Day 4 -REST/Cardio/Abs
Day 5 - Legs
Squats (Do 5 sets of these because they're awesome - you might not get 10 reps in each time, but as long as you get at least 5 you'll be OK)
Leg Press (I hate this myself, but it'll work for now)
Seated Leg Curl
Glute Ham Raise
Standing Calf Raise
Seated Calf Raise
Day 6 - REST (Skip cardio - you've earned it)
Day 7 - Triceps/Forearm/Abs
Skullcrushers (DB or BB - whatever is best for you. AKA Triceps Extension)
Rope Pulldown (Watch people do this - and you'll see how it's done. You need to spread your arms once you hit the bottom - you'll feel the difference)
Dips (Don't lean forward as much as you did on chest day - you can also do this with 2 benchs (And weight in your lap if need be))
Closegrip Bench - Do this until failure - should be pretty hard to do at this point
Reverse Curl
Wrist Curl
Reverse Wrist Curl
<Do whatever you do for abs - I'm no good at this so I won't give any advice>
NOTE - The forearm exercises are ones that can be skipped if need be (Time issues, etc....)
There you go - that should be good to start with. For some of them you'll notice there's 4 exercises for a muscle group - the last one is optional, but recommended (As it'll really give you that burn).
Remember to also watch your diet - you'll need to eat properly to see results. |
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| s2oooR |
Thanks T!
I think im gonna start on your Day 4, as i just did back/shoulders yesterday :bthumbup:
....Just wondering, is there a Day 8 (Rest/cardio)? Or, do i just go to Day 1 right after that?
also, do seated calve raises and standing calve raises target a different part of the calvles?
...and whats glute/ham raises?
...and can i replace the leg press ( dont have that machine at home) with lunges?
Anyhow, thanks for the program! And i dont think i have to worry about what i eat to see results....im a fat burning machine! :p I should be taking before and after pics lol. |
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| s2oooR |
btw, would it be wrong to do abs on all the "rest" days? Or is that too much?
oh, and how much cardio are we talking about here (in minutes)? ....high intensity or low intensity?
kinda excited now :p |
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| Praylewd powr |
Day 1 - Shoulders/Back
Straight Leg Deadlifts
Pullups
Seated Row
Bent Over Row (DB)
Front Shoulder Press
Lateral Raise (DB)
Front Raise (BB)
Shrugs (If you're still feeling up to it and your traps aren't too sore)
Just my two cents, but you should Definately include some rear delt work. Too many people neglect posterior delts in their routines and lack the additional width this provides. You will also notice a better line from your tricep into your shoulder. I would suggest bent over cable laterals or reverse pec dec for starters. And make sure you do the trap work suggested, because the 4 day split suggested is built around balance and you don't want to miss a major group like the trapezius.
$.02 |
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| s2oooR |
dont u get the rear delts with the seated rows?
....and whats a reverse pec dec?
btw, do they sell those grips for the bent over cable laterals (along with the rope grip) at fitness depot or any other place? |
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| TrevorK |
quote:
Originally posted by s2oooR
Thanks T!
I think im gonna start on your Day 4, as i just did back/shoulders yesterday :bthumbup:
....Just wondering, is there a Day 8 (Rest/cardio)? Or, do i just go to Day 1 right after that?
also, do seated calve raises and standing calve raises target a different part of the calvles?
...and whats glute/ham raises?
...and can i replace the leg press ( dont have that machine at home) with lunges?
Anyhow, thanks for the program! And i dont think i have to worry about what i eat to see results....im a fat burning machine! :p I should be taking before and after pics lol.
I made the days in relation to the day of the week - so after day 7 goto day 1.
There are two muscles in your calves - and standing / seated calf raises primarily work different ones (Which is why you should do both).
Glute-ham raises involves a machine (Well not actually, but if you are working out at home, you'd know if you had it). You might have to skip that one - as the only other hamstring exercise I can think that doesn't require a special machine/bench is Good Mornings (Which are primarily a back exercise).
Yes - you can replace leg press with weighted lunges. You could also do a front squat, hack squat, etc...
Yes you do have to worry what you eat - if you don't eay properly (Protein, healthy fats, carbs) then your results will be limited. You need certain things to build muscle, and Coke/Smarties are not it. |
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| TrevorK |
quote:
Originally posted by s2oooR
btw, would it be wrong to do abs on all the "rest" days? Or is that too much?
oh, and how much cardio are we talking about here (in minutes)? ....high intensity or low intensity?
kinda excited now :p
Abs are a fast twitch muscle I believe - so you could do them every day. However, if you do exercises that involve weight, you physically shouldn't be able to :)
I'd do HIIT (High Intensity Interval Training - search google) for 25-30 minutes for best results. |
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| TrevorK |
quote:
Originally posted by Praylewd powr
Day 1 - Shoulders/Back
Straight Leg Deadlifts
Pullups
Seated Row
Bent Over Row (DB)
Front Shoulder Press
Lateral Raise (DB)
Front Raise (BB)
Shrugs (If you're still feeling up to it and your traps aren't too sore)
Just my two cents, but you should Definately include some rear delt work. Too many people neglect posterior delts in their routines and lack the additional width this provides. You will also notice a better line from your tricep into your shoulder. I would suggest bent over cable laterals or reverse pec dec for starters. And make sure you do the trap work suggested, because the 4 day split suggested is built around balance and you don't want to miss a major group like the trapezius.
$.02
Good thought - it might be used in some of the other exercises but not the main focus. If you aren't able to do the reverse pec deck, you can do rear lateral raises, or an elbows out bent over row. |
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| TrevorK |
quote:
Originally posted by s2oooR
dont u get the rear delts with the seated rows?
....and whats a reverse pec dec?
btw, do they sell those grips for the bent over cable laterals (along with the rope grip) at fitness depot or any other place?
You'll get the rear delts with the seated row, bent over row but that's not the main focus of the exercise. So it'd probably be a bit more beneficial to do an exercise with them as the focus.
Fitness depot should have everything you need. However, also consider a gym membership. 250/year at Club Fit. And you get everything you need. |
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| gsxr600 |
Anyways, to answer a few things....
1. I figure i dont need to take a rest day because if your using different muscles each day i.e day 1:back, day2: chest....why would u need to rest muscles that arent being extensively used during that day and in fact, 3 out of the 4 days ( i know there are some excercises that incorporate a combo though....)
You need to rest, you can rest at the end of day 4 or between days 2 and 3. You grow while you rest. Where the hell is shoulder training???
2. Before school started up again, I WAS eating 6 or more times per day...i.e i was eating every 2 hrs....I had to. I always felt hungry after every 2 hrs! ....and yeah, i guess i was at least maintaining my weight then....but now, ive lost like 5 or more lbs! It really depends on your body type when you need to eat, if your bulking, try to keep everything high, especially calories, keep protein around 2 grams per one lbs of body weight.
3. I dont do any shoulders cuz I dont know, ....when u do your back or your chest ....even your arms, doesnt that help out with your shoulders already? Anyways, what are some good excersises that isolate them? Bro shoulders are main muscle group in your upper body, think about it, can you really have a physique without big wide shoulders, NOPE. the stronger your front delts are the more your bench will go up, (bench isnt a chest excersise its primary muscle group is tri's and front delts, tetriary is chest). for shoulders try dumb bell presses, side laters, front laters and rear bent over laterals. Military presses are good BUT ONLY IF YOU DO THEM PROPERLY, if you dont do them properly you can seriously injure your lower back
4. If i drop the cardio, wont i be LESS "cut" or defined? Im looking more like bruce lee right now than anything else lol (im exaggerating, of course...) but, my abs ARE starting to get cut out more and more now.... isnt it possible to gain weight without getting fat first? Bro, can the i want to be on the cover of men's health look. To ever get strong or big your going to have to sacrifice and get over 10% body fat probably around the 16 % range. In the off season I go up to 18 % - 22% depending on how much pizza i eat. It all just depends on what you want to do with your physique. you can gain lean mass while keeping the fat down but it takes a really really long time. trust me on that.
5. Yeah, my workouts are usually an hour to an hour and a half long already....mind you, i DO take 2-3min between sets....and I think im already lifting pretty heavy...i.e more than my weight on the bench, 20lbs each (cuz thats the highest dumbells i have ..lol) on the curl, 50lbs on cable curls....etc etc....I end up doing 8 reps of 3 sets of each excersise.....or i go 10reps,8reps, then 6-8 for my final rep, depending on how exhausted my muscles are by then... [/B][/QUOTE] your rep scheme looks alright bro, but maybe switch it up. instead of pyramiding down try piramiding up. so do light weights at the begining (after warm up of course) then heavier weights progressively throughout.
so for example bench day would look like this.
Incline Barbell press 135 X 30 (warm up) 225 X 20 275 X 12 315 X 7 320 X 6 (or to failure or forced reps if you have a training partner)
Thats how you should pyramid your weight up. |
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| s2oooR |
for your number 4. ....how long are we talking about?
...and for #5. ...135 as a warm up and to do 30 of them?? ....on incline, even? lol yeah, no. .... I think i read somewhere that the average person has a max of 135 without the incline! lol |
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| quadraphonic |
| Gold standard for chest press is 1.5 times your body weight.. of course people can do more than that.. |
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| TrevorK |
quote:
Originally posted by s2oooR
for your number 4. ....how long are we talking about?
...and for #5. ...135 as a warm up and to do 30 of them?? ....on incline, even? lol yeah, no. .... I think i read somewhere that the average person has a max of 135 without the incline! lol
Gaining muscle while losing fat is a LONG process - really long. Most people shed the pounds and then they put on muscle.
You'll get easily discourage, as you won't notice quite the results (Because you'll still have a lot of fat).
He does that as a warmup/stretching exercise it looks like. If you look at his max, you'll see thats a little more than 1/3 of his max. That would be like you doing the bar 30 times.
Either way - I'd recommend following the 4x10 (Or 5x5) and stretching before instead of such a huge pyramid (You'll get more fatigued since you're just starting out). |
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| s2oooR |
quote:
Originally posted by TrevorK
Gaining muscle while losing fat is a LONG process - really long. Most people shed the pounds and then they put on muscle.
You'll get easily discourage, as you won't notice quite the results (Because you'll still have a lot of fat).
I dont have any fat to begin in the first place :p .....I think thats why everyone is saying to bulk up first and eat whatever i can as much as i can? (at first anyways).
I just think it'll be even more difficult if u slow your metabolism down to gain weight...and then work it off again once you've "bulked up"
Like gsxr said, it'll take a LONG time if i try to keep lean AND try to get bigger at the same time.....i jsut wnana know how long or is that not completly true? :dunno:
but yeah, my problem is that i can pretty much eat whatever and STILL not gain any weight.....in fact, i have to eat so much just to maintain my weight right now! :eek:
anyways, im doing day 5 today :p and eating alot of rice, pasta, and all those high carb foods to "try" and bulk up lol....that shit gets burned by the end of the day anyways, the way my body is :( .....im sure th girls would love this problem, lol |
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| gsxr600 |
bro that was just an example of what my chest day would look like.
My bulking season differs depending when contests are. i put on 80 lbs last time i bulked (6 months) and was in contest shape in 9 weeks, with the aid of some supplements.
But i put on size very easily. i would say that for you being as that your at a very low body fat, or at least think you are (all guys think they're around 10 when in reality the truth is more like 20) just up the calories, i dont know your body type or what your metabolism is like but i'm assuming your an ectomorph, you should eat as much as you can, lots of protein, high carbs and high fats (especially EFA's) If you find it difficult to put on size then thats probably best for you. Just up the calories.
you can aim for 1 lbs of lean mass for every 2 lbs of fat is a decent ratio to help you pack on size.
post your stats
age
weight
height
training
what a day of eating looks like for you
i may be able to help you out somemore. |
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| s2oooR |
no no....im not joking about the body fat....unless of course u can have a six pack and still have 20% body fat?
i just finsihed doing my leg workout....and i can barely stand right now lol....and have my protein shake with me and im super hungry still so i might just go get a donair right now too....i figure high in protein and carbs, AND high in fat? lol ....maybe one of those a day will get me to gain some weight along with the protein shakes? ....i may go pick up a few boxes of pasta too ....high in carbs again....
anyways yeah....any info would be great....here are my stats...
age :29
weight : (let me go weigh myself right now...) 131-132lbs (used to be 120 so a marked improvement so far :D )
height : 5'3? (at least thats what the gf says, but i still think im 5'5...lol)
training: used to go 7 days a week till i put up this thread, now ive been doing one day on, one day off (i.e i do abs and treadmill on my days off)
what a day of eating looks like for you :
Breakfast: protein shake and whatever else i can grab off the table before school
-no snacks or anything between breakfast and lunch cuz i have class and really, im in class till then.
Lunch : mostly stuff like Edo....rice, beef, maybe some vegetables....and soup
-i have one ore two meals inbetween dinner and lunch .....one of which is usually a donair and the other is a protien shake....
Dinner: Usually rice and some other meat or whatever....pretty much like what lunch was....
then i have one or two snacks between dinner and bed.....one of which is a protien shake again...the other, is whatever i can get my hands on lol.....
im usually hungry 2-3 hrs after i eat something....tahts why mornings are just killer for me.... |
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| gsxr600 |
well if you want to gain some serious size, your gonna have to eat more than that. I have that much food stuck in between my teeth right now. :p
breakfast start off with slowdigesting foods, but make it a big breakfast. so an option would be some oatmeal, protein shake with maltodextrin, its a simple sugar does not cause as abrubt an insulin spike as dextrose. so its good to have before a work out. Try getting in some egg's in the morining too. I goto school too so i know its hectic and shit, but if you want to bump up your cal's toss in some hardboiled eggs through out the day, or if you get sick of eggs fast, try peanut butter. make sure its all natural peanut butter though none of that other shit. (fat content is better in ANPB = all natural peanut butter).
just keep eating through out the day, now i dont want to say stuff your face with anything and everything, but thats how i diet and people with faster metabolisms can get away with that, because they'll be able to drop the lbs latter one, rather easily. If you want to keep fat gain to a minimal, try eating clean foods, so no mcdonalds or wendy's even edo. EDO'S NOT EVEN REAL JAPANESE FOOD, THOSE BASTARDS.
kinda got carried away there, but anyway, with all my new clients i get them to make a log of what they eat, that maybe wise for you too.
at night limit the carbs but up the protein, have a shake or some steak, some chicken etc. when bulking i wake up in the middle of the night just to eat. some people dont like to do this, but i like to eat :D
But anyway, i found myself with some free time, so here's a little guideline i made up for you. This is what i would consider a clean bulk up. get ready to start counting cal's.
Calories/Day = 2660 Protein grams per day = 299 carb grams 232.75 fat grams = 74.
Post workout meal 1 you want to take in 600 calories of which consists of 50 grams of protein 100 grams of carbs 0 grams of fat.
Post workout meal 2 you want to take in 680 calories of which consists of 100 grams of protein 50 grams of carbs and more than 10 grams of fat.
then throught out the day your going to want to get in an additional 1380 calories 149.2 protein grams and 83 carb grams. |
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| s2oooR |
holy crap! THATS ALOT OF FOOD!
Im usually good with knowing how much protein is in certain foods.....but not too familiar with carbs and calories in each food......so kinda tough to keep track taht way but i'll try to brush up.....what are some sites that would have some figures?
...u never said anything about my donairs LOL.... I dont know about you but those things have GOT to have alot of protein, fat, carbs, AND calories in it, no?
no worries about eating fat....i burn it off anyways so alittle bit of fat content isnt too bad...
...and are u serious? EDO isnt good for you?! ....makes u wonder why they even post the nutritional content on there signs :dunno:
Im glad im not the only one getting up middle of the night and eating LOL....i always eat something before bed ....cuz if i dont, i end up getting up and eating somethign anyways!
Anyways, whats this post w/o meal 1 and post w/o meal 2? Working out twice a day doesnt work for me all the time :( Although i'd like to so i can split up my workout.
In any case, i'll give it a shot.....i'll try getting up early enough to have a decent breakfast w/eggs! .....
btw, what school do u go to? |
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| s2oooR |
....i remember when i was eating properly ( every 2hrs)....yes, I gained alot of weight....i was close to 140.....but then school came along and killed all that! :(
.....but i DO have a bit more $$ in my pocket now......eating every 2-3 hrs gets expensive!:mad: |
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| TrevorK |
quote:
Originally posted by s2oooR
holy crap! THATS ALOT OF FOOD!
Im usually good with knowing how much protein is in certain foods.....but not too familiar with carbs and calories in each food......so kinda tough to keep track taht way but i'll try to brush up.....what are some sites that would have some figures?
...u never said anything about my donairs LOL.... I dont know about you but those things have GOT to have alot of protein, fat, carbs, AND calories in it, no?
no worries about eating fat....i burn it off anyways so alittle bit of fat content isnt too bad...
...and are u serious? EDO isnt good for you?! ....makes u wonder why they even post the nutritional content on there signs :dunno:
Im glad im not the only one getting up middle of the night and eating LOL....i always eat something before bed ....cuz if i dont, i end up getting up and eating somethign anyways!
Anyways, whats this post w/o meal 1 and post w/o meal 2? Working out twice a day doesnt work for me all the time :( Although i'd like to so i can split up my workout.
In any case, i'll give it a shot.....i'll try getting up early enough to have a decent breakfast w/eggs! .....
btw, what school do u go to?
EDO is better for you than a lot of the other fast-food choices available. Probably better than most, and any that are better choices are probably a couple bucks more.
He's not referring to working out twice (You shouldn't be splitting up your weights anyways - if you want to work out twice, do cardio one workout muscles other workout) - he's referrring to having two meals after working out. The first should have more carbs, as you need them after working out.
I believe a site for you might be www.fitday.com (I think that's the URL). Might be able to plan out your eating schedule.
One thing that wasn't clear - you want a diet high in HEALTHY FATS - not Trans-fatty acids and shit. Healthy fats (AKA EFA's) come from Tuna, natural peanut butter, etc... You do NOT want saturated fats (Salad dressing, etc...). |
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| TrevorK |
[QUOTE]Originally posted by s2oooR
[B]
As for the pasta you want to pickup - make sure is whole wheat pasta, as it has better carbs in it than the normal pasta does (Just like with the real whole wheat bread being better than white bread). Same goes with rice. |
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| s2oooR |
I actually had a bit more for breakfast this time around and JUST finished eating a donair again lol.....
Anyways....whats this about peanut butter? I dont like it so much but i did have some Nutella? u know that chocolate hazelnut spread? I looked at the nutritional content...it has only 1.0g saturated fats and 5.6g of fats total (compared to pb, which has 7.5g total fat and 1.4g sat. fats) ....I could eat that nutella stuff all day...i love it :p Oh yeah...also has 100 cal/serving :bthumbup:
.....and that thing u said about better carbs? geez, i thoguht they were all the same :dunno: .....i'll try it....does it taste different?
...and what about the rice and carbs? there's a particular rice thats better than other rice? which rice is that? brown rice? never heard of it lol.... |
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| TrevorK |
quote:
Originally posted by s2oooR
I actually had a bit more for breakfast this time around and JUST finished eating a donair again lol.....
Anyways....whats this about peanut butter? I dont like it so much but i did have some Nutella? u know that chocolate hazelnut spread? I looked at the nutritional content...it has only 1.0g saturated fats and 5.6g of fats total (compared to pb, which has 7.5g total fat and 1.4g sat. fats) ....I could eat that nutella stuff all day...i love it :p Oh yeah...also has 100 cal/serving :bthumbup:
.....and that thing u said about better carbs? geez, i thoguht they were all the same :dunno: .....i'll try it....does it taste different?
...and what about the rice and carbs? there's a particular rice thats better than other rice? which rice is that? brown rice? never heard of it lol....
Donair's definetely aren't good for you - they'll have a lot of saturated fats (Especially with all the donair sauce).
Natural Peanut Butter - you can tell it's the good stuff if the ONLY ingrediant listed is Peanuts. It'll contain a tonne of healthy fats in there that you need. In fact, I've seen a certain diet touted that focussed around getting half your daily intake of calories from All Natural Peanut Butter.
I don't know anything about that spread - but check the ingrediants. Does it contain oils? If so - it's probably not that great for you. Albeit, better choice than a Big Mac as long as you watch your portions.
Yes - all carbs are different. Just like all protein sources are different, and have different properties.
That being said - with you just starting out at this, you shouldn't have a problem gaining weight using "bad" carbs. Your gains will still be noticeable, and there's less chance of you quitting because you're tired of not eating Donairs.... |
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| s2oooR |
I was looking at the pb ingredients and it said it had vegetable oil as the second ingredient (peanuts was the first ingredient)....so i guess taht stuff isnt good for you? Its that Kraft PB...
the Nutella stuff says "sugar, peanut oil, hazelnuts, cocoa, skim like powder, (get this) whey powder!....etc etc
I guess they both have oil but at least teh Nutella stuff has peanut oil? dont know if thats good for you :dunno:
......ok how bout donair's w/o the donair sauce? The meat is pretty lean, no? |
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| S2000_rider |
quote:
Originally posted by s2oooR
I was looking at the pb ingredients and it said it had vegetable oil as the second ingredient (peanuts was the first ingredient)....so i guess taht stuff isnt good for you? Its that Kraft PB...
the Nutella stuff says "sugar, peanut oil, hazelnuts, cocoa, skim like powder, (get this) whey powder!....etc etc
I guess they both have oil but at least teh Nutella stuff has peanut oil? dont know if thats good for you :dunno:
......ok how bout donair's w/o the donair sauce? The meat is pretty lean, no?
The Donair meat is definetly NOT LEAN...it's processed. Again though, if your looking to bulk up, don't be too concerned with this. For good/healthy oil's, pick up some flax seed oil at your local GNC or health store. Make sure you refegirate it as it has a low shelf life. Add a spoon in your post-work out milkshake. |
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| gsxr600 |
quote:
Originally posted by s2oooR
holy crap! THATS ALOT OF FOOD!
...and are u serious? EDO isnt good for you?! ....makes u wonder why they even post the nutritional content on there signs :dunno:
not thats its bad for you, its just a japanese restraunt run by non japanese. Its a pet peeve of mine.
I go to u of a btw. I dont know the nutritional contents or macronutrient breakdown of donairs. try www.fitday.com
they let you put your daily meals and such, its a pretty good calculator. |
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| gsxr600 |
quote:
Originally posted by TrevorK
Donair's definetely aren't good for you - they'll have a lot of saturated fats (Especially with all the donair sauce).
Natural Peanut Butter - you can tell it's the good stuff if the ONLY ingrediant listed is Peanuts. It'll contain a tonne of healthy fats in there that you need. In fact, I've seen a certain diet touted that focussed around getting half your daily intake of calories from All Natural Peanut Butter.
I don't know anything about that spread - but check the ingrediants. Does it contain oils? If so - it's probably not that great for you. Albeit, better choice than a Big Mac as long as you watch your portions.
Yes - all carbs are different. Just like all protein sources are different, and have different properties.
That being said - with you just starting out at this, you shouldn't have a problem gaining weight using "bad" carbs. Your gains will still be noticeable, and there's less chance of you quitting because you're tired of not eating Donairs....
Yeah what he said :bthumbup:
I buy peanut butter called smuckers, its all natural.
Yeah this is rather complicated to learn in a matter of minutes, but if feel the fat just melts off, bulk like i do. and go on the Cheeseburger / pizza / KFC diet.
:D |
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| s2oooR |
lololololol.....KFC, cheeseburger, pizza diet? hahahaha....yeah, no worries....i think ive been eating that badly all along! ....i guess i'll just have to eat even more of that stuff lol :dunno:
k, i'll give that PB smuckers a try ....cant hurt.... :beer:
....anyways, im going to go eat again :p :blue:
S2000_Rider....yeah, im not givnig up the donairs ....its about the only thing that fills me up right now :( ...its my rest day today....tommorow, bi's tri's, and forarms :bthumbup: ...oh yeah...and abs too :p
...btw, how long before i see some results from eating like this? |
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| TrevorK |
quote:
Originally posted by s2oooR
lololololol.....KFC, cheeseburger, pizza diet? hahahaha....yeah, no worries....i think ive been eating that badly all along! ....i guess i'll just have to eat even more of that stuff lol :dunno:
k, i'll give that PB smuckers a try ....cant hurt.... :beer:
....anyways, im going to go eat again :p :blue:
S2000_Rider....yeah, im not givnig up the donairs ....its about the only thing that fills me up right now :( ...its my rest day today....tommorow, bi's tri's, and forarms :bthumbup: ...oh yeah...and abs too :p
...btw, how long before i see some results from eating like this?
Eating like this?
You're gonna need to give us a more detailed take on your diet. Just saying you have rice and steak doesn't help, we need portion sizes, etc.... As I said before, www.fitday.com and plug your numbers in.
If you intake a large number of calories from a healthy diet combined with that routine I made up - you'll see gains within a month easy. Guarenteed.
But it's not all exercise - a lot of it is diet. And without a firm diet, we can't say when you'll see results.
Remember - it doesn't have to be a specific brand of natural peanut butter. Just check the ingrediants, make sure that it's ONLY Peanuts and buy the cheapest. As a warning - there are oils on top that you have to mix in. |
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| s2oooR |
yup, i just signed up to that fitday.com :)
.......im still learning about what good carbs are and bad carbs are.....
....Im still having a hard time finding enough food to eat though LOL.....like i mean, there's defintiely food to eat but its all junk food or food thats really not good for you.. :(
....I was so used to just going to fastfood places whenever im hungry but now what? where do u guys go or do u guys make your own food just cuz its more "clean?"
btw, they dont have donair in there :( what kinda meat would that be? |
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| S2000_rider |
quote:
Originally posted by s2oooR
yup, i just signed up to that fitday.com :)
.......im still learning about what good carbs are and bad carbs are.....
....Im still having a hard time finding enough food to eat though LOL.....like i mean, there's defintiely food to eat but its all junk food or food thats really not good for you.. :(
....I was so used to just going to fastfood places whenever im hungry but now what? where do u guys go or do u guys make your own food just cuz its more "clean?"
btw, they dont have donair in there :( what kinda meat would that be?
Good carbs bad carbs!?!?...Man just EAT EAT EAT! Don't even worry about your diet too much. That's not to say drink pop and eat chips all day. I've listed a number of foods in a previous post in this thread. That should be enough for you to make variations of meal arrangements.
One of my favorite meals is taking a can of tuna and mixing it with heinz tomato beans! Give that a go. Add some tomato's if you look for flavor but it tastes damn good! For light snacks in between meals, try fruit yogurts. I can't live without these...they have around 6-8 grams of protein and make a great, healthy snack.
With respect to how much weight you will gain...Everyone obviously has a different metabolic rate, but if you do eat your 5-6 daily CONSISTENTLY and stick to your workout schedule CONSISTENTLY, you should begin to see suttle differences in about a month and a noticable difference in 3 months...again, that is if your CONSISTENT! |
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| s2oooR |
I know dude! Im eating like constantly!
Although, i just had a cheeseburger and fries :p not too healthy but whatever....i need to gain some weight any way i can LOL ......
I cant go for the tuna...i dont eat fish food or anything that comes from the sea :dunno: ...just dont like it :mad:
....I'll have to go on some pasta/rice diet with high carbs and continue eating meat products to get enough protein, along with my shakes.....
its only been a couple days or so but im already feeling heavy :D ....Can't wait to do my workout today though :p :blue:
....oh, i also bought some of those Detour bars today....its on sale at GNC for $39.99 till feb. 20 .....I'll bring those to school for when im in class :)
just as aside, ....any of you itching to take out your parked cars since its so sunny outside today and relatively warm? I coudlnt help it....i took the covers off and took a couple pics :p |
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| TrevorK |
quote:
Originally posted by s2oooR
I know dude! Im eating like constantly!
Although, i just had a cheeseburger and fries :p not too healthy but whatever....i need to gain some weight any way i can LOL ......
I cant go for the tuna...i dont eat fish food or anything that comes from the sea :dunno: ...just dont like it :mad:
....I'll have to go on some pasta/rice diet with high carbs and continue eating meat products to get enough protein, along with my shakes.....
its only been a couple days or so but im already feeling heavy :D ....Can't wait to do my workout today though :p :blue:
....oh, i also bought some of those Detour bars today....its on sale at GNC for $39.99 till feb. 20 .....I'll bring those to school for when im in class :)
just as aside, ....any of you itching to take out your parked cars since its so sunny outside today and relatively warm? I coudlnt help it....i took the covers off and took a couple pics :p
www.sndcanada.com
www.supplementscanada.com
www.eglobalgym.com
Use them - much cheaper than GNC. |
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| s2oooR |
| same price plus shipping too :( ...i just checked. |
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| gsxr600 |
no way, what are you buying?
GNC is rediculously overpriced. on everything, they dont even sell do it yourself enema kits, what the hell type of store is that?
go to muscle beach in edmonton, if you dont want to order off the net.
they have a good selection and are cheaper than GNC still pretty pricey when comparing to stores like SNDcanada though. |
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| s2oooR |
im sure they ARE cheaper for most stuff, but online all those sites had the same bars on for 39.99 too!
I'll have to check out that muscle beach place though next time im out of stuff :bthumbup:
...but, if online is still cheaper.... although, doesnt it have to be QUITE a bit cheaper b/c of shipping? Im thinking those tubs of protein can't be too cheap shipping-wise.... |
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| gsxr600 |
i havent ordered protein off the net for a while but when i did it was always free shipping and about 25% off what muscle beach charges and like 900% off what GNC charges :P
I buy protein in bulk so i dont have to reorder for a fairly long time, plus i buy stright from manufacturers (the guys that sell to muscletech, or optimum etc) so its alot cheaper that way as well. But if you dont take in alot of protein it may not be worth doing that way. |
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| TrevorK |
quote:
Originally posted by s2oooR
im sure they ARE cheaper for most stuff, but online all those sites had the same bars on for 39.99 too!
I'll have to check out that muscle beach place though next time im out of stuff :bthumbup:
...but, if online is still cheaper.... although, doesnt it have to be QUITE a bit cheaper b/c of shipping? Im thinking those tubs of protein can't be too cheap shipping-wise....
They charge a flat rate for shipping usually - SND is like $8 and supplementscanada (The online version of Popeyes) is like $10. If you spend $100 at SND you get free shipping.
I ordered from Eglobal, 2 5lbs bottles for $85 after taxes/shipping. |
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