Desperate for advices
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Desperate for advices - 3/13/2005 12:05:49 PM
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Desant
Posts: 15
Joined: 3/13/2005
Status: offline
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Now I know everyone just hates a newbie that probably posts once and is gone forever but bare with me.
From what I've read on this forum there are some prety decent persons that actually want to help other people instead of smacking them in the face with a "Kill the n00b" picture.
So here is my dillema.I know search,search and search even more.But I still hit a deadlock no mather how much I do so.I have been weight lifting for 5 weeks now,with two spent on accomodation and for 3 weeks I have been following this program with dedication
quote:
Day 1:
7:00 Wake up and on an empty stomach 25 minutes of running on a stepper(bad weather)
8:00 Breakfast (1 whole egg 2 egg whites yogurt 2 bananas and 2 oranges)
9:30 Swimming 1.5 KM
12:00 Lunch(grilled beef/chicken breasts with salad and an orange juice)
17:30-19:00 Upper body workout(Back;Chest;Shoulders;Biceps;Triceps and Abs)
20:00 Dinner(grilled beef/chicken brests with pastas)
23:00 Lights out
Day 2:(no body workout-rest)
7:00 Wake up and on an empty stomach 25 minutes of running on a stepper(bad weather)
8:00 Breakfast (1 whole egg 2 egg whites yogurt 2 bananas and 2 oranges)
9:30 Swimming 1.5 KM
12:00 Lunch(grilled beef/chicken breasts with salad and an orange juice)
20:00 Dinner(grilled beef/chicken brests with pastas)
23:00 Lights out
Day3:7:00 Wake up and on an empty stomach 25 minutes of running on a stepper(bad weather)
8:00 Breakfast (1 whole egg 2 egg whites yogurt 2 bananas and 2 oranges)
9:30 Swimming 1.5 km
12:00 Lunch(grilled beef/chicken breasts with salad and an orange juice)
19:30 Lower body workout(Quadriceps;Hamstrings and Calves)
22:00 Dinner(grilled beef/chicken brests with pastas)
23:00 Lights out
Day 4:(no body workout-rest)
7:00 Wake up and on an empty stomach 25 minutes of running on a stepper(bad weather)
8:00 Breakfast (1 whole egg 2 egg whites yogurt 2 bananas and 2 oranges)
9:30 Swimming 1.5 KM
12:00 Lunch(grilled beef/chicken breasts with salad and an orange juice)
20:00 Dinner(grilled beef/chicken brests with pastas)
23:00 Lights out
The first questions refer to the routine.
1)Is it any good for an intermediate or I should look for an other one that does not involve working
so many muscle groups at once
2)Can I add abs crunches when I workout my lower body part at the end of routine?
3)Does jogging and swimming haper on my restin day with my body recovery from weight lifting?
4)Finally,my gym is closed on Sunday and I know resting is important so what should I do:
-Work out only 3 times a week and rest 4
-Workout Friday and Saturday lower and upper part without resting day between
Now,on to the diet I know mine is partly horrible I eat only 3 times a day,not to much complex carbs
etc. It's obvious I made it myself but it was more to test if I could stick to it and in this area I am
satisfied with myself.
I am 16 years old, 1,78 metres and weigh 67 kg, a grose estimate of my body fat level would be
at 10%.I am trying to achieve a 6 pack and gain muscle mass both at the same time.Here
are my questions:
-At my body fat level,it's obvious that I am quite thin but my abs don't have any form yet.
On what do I need to concentrate exercise,lowering my bf or both?
-I am trying to asess my calory intake requirement but I can't quite figure what is my activity level
based on what am I doing(moderate weight lifting+daily swimming and jogging)
-Can anyone link or recommand a good low fat diet with 6 meals per day that I could follow to reach
my objectives or atleast outline the basics?
-I am curently taking fish oil Omega 3 pills after every meal and I've read that it should be
combined with Vitamin E for best results should I take every morning a multivitamin or 2 oranges,
a banana and a salad per day are sufficient
-Finally,I would really want to stay off the protein meal replacement and instead have a balanced
diet but would it be really necesary to see best results on my phisique?What are your opinions
on glutamine supplements to ease post workout recovery and increase growth hormone levels in
the body?
Thank you for reading my post and in advance for your answers,I know I am probably a pain
in the butt but I will really appreciate your contributions
< Message edited by Desant -- 3/13/2005 12:07:21 PM >
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RE: Desperate for advices - 3/14/2005 7:27:26 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Desant,
Welcome to DB and ignore everything this little **** above me has to say. The best advice I can give you is to look in the nutrition forum and the "critique my training" forum as well. You are also welcome to peruse my thread in the "Online Training Journal" section as well. I personally believe that allowing yourself only two days a week to lift is a bit rough. You shouldn't spend more than an hour a day in the gym. If you go on a five day rotation with two days off, that makes a week and it never gets old. Your muscles need 5-7 days between hard wokouts anyway. As far as diet goes, as long as you stay away from sugary foods and drinks as well as chips and fried foods you will be doing better than 95% of America. Good luck and please come back soon. We only hate noobs with attitudes.
_____________________________
RIP 2004-2007
(in reply to Desant)
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RE: Desperate for advices - 3/14/2005 10:43:56 AM
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Desant
Posts: 15
Joined: 3/13/2005
Status: offline
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Naviator thank you for your input,no worries I have no problem ignoring guys like GunRyo.I will also make sure to follow the threads you mentioned on this forum immidiatly.Also thank you for the suggestion of a 5 times a week program,I have been pondering on that option myself.
BTW you missiunderstood my program It's Day 1;Day 2;Day 3;Day4;Day5(a repeat of day 1) Day 6(a repeat of day 2) and day seven(a repeat of day three) so I basicly workout 4 times a week.
< Message edited by Desant -- 3/14/2005 10:54:13 AM >
(in reply to Naviator)
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RE: Desperate for advices - 3/14/2005 11:40:43 AM
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BigRed360
Posts: 64
Joined: 1/31/2005
Status: offline
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Wait so do you weight train 4 times a week or does that include your cardio, that confused me a little bit too.. But anyway I'm weight training 3 days a week ( day 1: chest & bi's, day 3: shoulders & tri's & day 5: back & legs) I also run and do push-ups and ab's days 2,4&6. Then I take Sunday off. I would consider some protein shakes or bars if I were you though. Noobs and their questions...
Just kidding buddy, I was one not that long ago, everyone on here is cool for the most part unlike alot of the other message boards I've been on. Good luck!
_____________________________
1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to Desant)
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RE: Desperate for advices - 3/14/2005 11:55:03 AM
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Desant
Posts: 15
Joined: 3/13/2005
Status: offline
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quote:
[Wait so do you weight train 4 times a week or does that include your cardio, that confused me a little bit too..
I weight train 4 times a week.If I would include my cardio that would make 7 times a week 
Just to be perfectly clear
Day 1(jogging+swimming+upper body workout)
Day 2(jogging+swimming)
Day 3(jogging+swimming+lower body workout)
Day 4(jogging+swimming)
Day 5(jogging+swimming+upper body workout)
Day 6(jogging+swimming+lower body workout)
Day 7(jogging)
Alot of people suggested protein shakes,but my instinct tells me to stay off.As I've said in my first post I am curently
aiming for a 6 pack so I will have to lower body fat and I consider a balanced diet could offer me just that.After I reach my
first objective I will probably start a bulking phase and re-consider protein supplements.
To re-iterate one my first questions as to my fault my post is too darn long to read in it's entierly.What do you guys recommand for easing post workout recuperation?A daily multivitamin(on an empty stomach or after each meal), glutamine supplements?
< Message edited by Desant -- 3/14/2005 11:56:31 AM >
(in reply to BigRed360)
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RE: Desperate for advices - 3/14/2005 4:55:18 PM
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BigRed360
Posts: 64
Joined: 1/31/2005
Status: offline
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After my workout I usually just have a glass of grape juice with some creatine mixed in and then have a protein shake about a 1/2 hour later. Just so you know I wouldn't really consider protein a bulking supplement. it's different than a weight gainer shake which will have protein, alot of carbs and other assorted stuff. The protein I take has 20g of protein and only 130 calories when mixed with water. You should try for 1g of protein per lb of bodyweight each day so for you thats...umm.... around 150g. Without it you're going to be working out but only seeing minimal results.
_____________________________
1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to Desant)
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RE: Desperate for advices - 3/14/2005 7:49:24 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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quote:
Day 1(jogging+swimming+upper body workout)
Day 2(jogging+swimming)
Day 3(jogging+swimming+lower body workout)
Day 4(jogging+swimming)
Day 5(jogging+swimming+upper body workout)
Day 6(jogging+swimming+lower body workout)
Day 7(jogging)
First off...
Welcome to DB!
Second...
That's just too much. 7 days worth of cardio plus weights. Now you might be able to sepeate them out. Swimming/jogging 8 hours apart from the weights but to gain weight?
It's highly unlikely and I'll tell you why.
How many distance runners are IFBB competitors? How many swimmers are also amateur bodybuilders?
Not many. And the reason is, in order to build muscle you will need a slight excess of calories PLUS rest in order to grow.
You only eat 3 times a day. You burn more then you consume I'm sure. And you are 16.
Bottom line, your current lifestyle is not condusive to building a whole lot of muscle.
Suggestions:
1) Start eating 6 meals a day.
2) Figure out how many calories a day you need in order to grow (top link in the Nutrition forum)
3) Where's your REST days? You need a day or two where you do not workout. You can walk. But no jogging, swimming or weights. Your body grows while at rest not in the gym. Looks me to you have barely any time to recovery.
4) I agree on the protein shakes. Only 20% of your protein should come from shakes. The most important one being post-workout.
5) You can take some recovery supplements but they won't make up for the fact you aren't getting enough rest.
Hope this helps and enjoy the fourm. There's plenty of information here and a ton of good people.
_____________________________
(in reply to BigRed360)
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RE: Desperate for advices - 3/15/2005 2:08:18 AM
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Desant
Posts: 15
Joined: 3/13/2005
Status: offline
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Now this is the constructive criticism I needed.I full heartedly agree that I need more rest.It's just that I got hyped up because when I was younger I was doing competitive swimming(nationals etc.). After 2 years off worth of exams and a decline in will I finally decided it's time to get back in shape.I noticed that my stamina isn't right at all so I was suggested to do cardio to improove it hence the exagerated jogging and lower body workout.
Would this be better?
quote:
Day 1-jogging+swimming+Back,Shoulders and Abs
Day 2-swimming
Day 3-jogging+swimming+Calves,Quadriceps and Hamstrings+Abs
Day 4-swimming
Day 5-jogging+swimming+Chest+Biceps+Triceps+abs
Day 6-jogging+abs
Day 7-Full rest
I understand that I need as much rest as I can get but I just can't cut on my swimming any more then that.
I will also try to create a 6 meal balanced diet for myself and I prety much got it round up and will post it in the nutrition thread later.Besides the meals I consider taking a multivitamin(Centrum or Vitamax) and I am already taking Chinese Ginseng(for recovery) and Omega 3.
Once again thank you all for your responses and I am looking forward to more of them
(in reply to Marc David)
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RE: Desperate for advices - 3/15/2005 7:56:51 AM
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Gun Ryo
Posts: 616
Joined: 12/28/2004
Status: offline
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haha i was mocking you shut up whiney babies
_____________________________
Hypnotised to realise that this surprise will end in demise in front of your eyes. Shining with lies you sent your spies, spat your alibies and your words rotted, rotted and attracted flies. Your boy cries but you proceed to fratenise with those baby blue eyes, eyes like the sky you pleaded for ties. Your stomach cries, and you envisionise a plate full of fries. Lord they are hot though, don't touch, I advise. But you are burned, and penalised, of course overdramatise and you get the prize. I am that boy baby girl and now I will end your 9 lives.
(in reply to Desant)
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