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ORIGINAL: danmirage

Rather then taking 3 tbsp through the day, just take all three in the morning?  This will greatly increase my morning calories, this is why I ask.

I'm off the the grocery store, your timing on your response was paramount!

Oops..I missed that you took 3 TBLsp throughout...that works fine!
I only saw the meal 5!

Haha ... that's what I thought. 

Go figure, I'm back from the grocery store and wouldn't you beleive they're out of Celery and Sweet Potatos!?  Anyway, I got the canned sweet potatos and made sure there wasn't preservatives or sugar etc add.  Also got some extra lean roast beef from the deli, next week I'll cook one and cut it myself, this week is hectic!

Thanks again!

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nope i did calculate the whey in the whole diet plan. Dan  since i'm around 165 pounds then i should take 16.5g of whey half hour before and then another 16.5g latr on?

The carbs as post workout should be taken immediately? or can i not take them but have a meal within 1 hr.

nope i did calculate the whey in the whole diet plan. Dan  since i'm around 165 pounds then i should take 16.5g of whey half hour before and then another 16.5g latr on?

Exactly!  Excellent.
 

The carbs as post workout should be taken immediately? or can i not take them but have a meal within 1 hr.

After you cool down....you could experiment with that for a week or two..it is the #1 time to get recovery started fast!

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Woot just finished workout 1 at it was quite ok. Except since it was the 1st time i couldn't gauge my weights accurately. For chest i lifted 17.5kg on each side but didn't feel strain. Usually in my normal workouts i used to do 17.5kg on my last set. Next time should i go for 20kg?
The other exercises were good like squats especially. My 1st time doign and i feel good. =D
Also i did a warm up of 5 minute cardio. My heartrate was 92.

As for the eggs i think i'm gonna boil them. is that ok? i tried em with oatmeal today but i was afraid i used to much heat to cook the eggs. =(

Awesome.
 
Yaa, boiled is fine.

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yeah =D

I've planned out this workout for wednesday:

Compound:
Inclined Barbell Bench Press (chest)
Seated Cable Rows (Back)
Good Mornings (Lower Back)
Seated Military Press with supported Barbell (Shoulders)

Isolation:
Lying Leg curls (Hamstrings)
Supinated Dumbell Tricep Extensions (Triceps)

Does this look fine?

Also do you recommend i should take BCAA?

ORIGINAL: saternal

 i tried em with oatmeal today but i was afraid i used to much heat to cook the eggs. =(

Is cooking the eggs a no-no?  I figured 4 egg whites and 1 yoke with 1 cup oatmeal cooked together (i.e. scrambled) would be ok?

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Its ok as long as the heat isn;t too high. Damages the Protein in the eggs. I'm gonna boil them . it seems easiest this way.

Btw Dan. I should be trying to consume foods lower in GI Index right? Which means things like Spaghetti, Protein Enriched. Lentils , Kidney Beans ? I also heard potatos and carrots have high GI index.

Meal 1 : 6 boiled eggs (1 yolk eaten)
            1 tbsp flaxseed oil
            100g of Lentils
            1 sweet potato

28g protein 16g fat 47g carbs

30 minutes b4 workouts 17g whey
immediately after workout 17g whey

Meal 2-6: 100g Spaghetti - Protein Enriched / Brown Rice / Yam / Sweet Potatos
              Broccoli / Cauliflower / Eggplants / Peppers / Bean Sprouts (Boiled/roasted)
              Lean Proteins  (Roasted/Boiled)
              2 tbsp peanut butter

I'll only take the 2 tbsp of peanut butter if i don't eat Salmon / Cod because they alrdy contain alot of fat on their own.
I;ve also decided to stop taking oatmeal and potatos. Mayb once in a while. I'm also not sure about fruits because certain fruits like Grapes , Grapefruits , apples , oranges and pears contain fructose which are low in GI index. Mayb if i took them pre or post workout it would be ok. Also , Yogurt is low in GI. But its dairy so i'm still confused.
           
           

ORIGINAL: saternal

Its ok as long as the heat isn;t too high. Damages the Protein in the eggs. I'm gonna boil them . it seems easiest this way.

Hmm, this is news to me.  I don't like "drippy" eggs, so perhaps if I cook them more ... then I should supplement the missing protein with whey?  What say you Dan?

Also, I found this post of yours and I was wondering what you meant?

"Eggs can develop into an allergy so I am careful with them."

Lastly, is it necessary/recommended to take a multi-vitamin?  I figured with my (now) good diet, 10g BCCA's a day, and 3 tspn of fish oil ... all my nutrients would be provided so the need of a multi-vitamin wouldn't be that great.

Also, I checked out the HST plan ... working every muscle three times a week?  Have you seen good results from this Dan?  It just goes against everything I know, that's why I'm surprised by this routine ... but it seems simple enough.

Do you happen to have a good link that discusses HIIT?  I did a search for it and food some good info, but maybe you have something I missed.

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I get what you mean. I don't think that's a good idea because the protein in the morning or any other meal for that matter should come from a whole food. Just my 2-cents =D

Does this look fine?

yup.

 

Btw Dan. I should be trying to consume foods lower in GI Index right?

 
No, no no ..
Ignore that GI nonsense.
 
That is ONLY for foods consumed ON THEI R OWN...not for meals.
 
Eat a complete meal and the GI is nonsesne.
 

do you recommend i should take BCAA?

BCAA is a convenient way to get the needed aminos pre during and post workout..but using the whey pre and post accomplished the same thing.
 

Is cooking the eggs a no-no?

High heat can damage the nutrients in an egg. 
Raw is fine as is cook over lower temps.
The protein is still there.
 
As for the egg being a highly allergenic food...some people become allergic to them very quickly.
 
Spaghetti is processed food and not optimal if the goal is fat loss...so eat sparingly.

decided to stop taking oatmeal and potatos.

Oatmeal is a fantastic food as are potato.
 

I'm also not sure about fruits because certain fruits like Grapes , Grapefruits , apples , oranges and pears contain fructose. Mayb if i took them pre or post workout it would be ok.

Fruits may not be ideal except post workout if the goal is fat loss.
 
FORGET THE GI!!!
 

Lastly, is it necessary/recommended to take a multi-vitamin?

Yes.
 
When I was eating 3500 calories if all fresh, whole, varied, organic foods, 6 serving of veggies a day!!...I had an ongoing and complete analysis of my diet, and with all that I was still deficient in many vitamins and minerals!
 
Take the multi.  You don't want any procecss in the body to be deficient in needed precursors.

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ORIGINAL: danmirage

Lastly, is it necessary/recommended to take a multi-vitamin?

Yes.

When I was eating 3500 calories if all fresh, whole, varied, organic foods, 6 serving of veggies a day!!...I had an ongoing and complete analysis of my diet, and with all that I was still deficient in many vitamins and minerals!

Take the multi.  You don't want any procecss in the body to be deficient in needed precursors.

Thanks.

Arg!  Just placed an order to Amazon, oh well I guess I'll place another one ... care to recommend a multi-vit?

Also, I editted my post, but it looks like you replied while I was doing so ... here are my additional questions:

ORIGINAL: XtremeSki2001

Also, I checked out the HST plan ... working every muscle three times a week?  Have you seen good results from this Dan?  It just goes against everything I know, that's why I'm surprised by this routine ... but it seems simple enough.

Do you happen to have a good link that discusses HIIT?  I did a search for it and found some good info, but maybe you have a link I missed.

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Also, I checked out the HST plan ... working every muscle three times a week?  Have you seen good results from this Dan?  It just goes against everything I know, that's why I'm surprised by this routine ... but it seems simple enough.

 
I trained almost the whole of year 2006 this way (more like the 3-day program with daily or weekly variation), even though I have decades of training experience.  My results were either loss of 1-2 pounds a week in fat or gain 1-2 pounds or more a week in muscle.  Depended on my goal.
 
Granted I have some serious know how...but I just used what I tell everyone.
 
Nothing special.
 
The key, as noted by the writer of the HST..is not overtraining.  Not overdoing volume.
 
You want to take advantage of the fast training-recovery hormonal responses.
 
Is there ever a time to train the body 3x a week vs 2x a week vs 1x a week...?
Sure.
 
Depends on volume, intensity, goals, etc...
 
AS for HIIT..
http://www.musclemedia.com/training/hiit.asp
 
In a nutshell..
There should be a 5-7 minute warm up (gradual increase jog) before each session and a 5-7 minute cool down (gradually decreasing heart rate jog) followed by appropriate stretching.
 
The exercise Type can be anything (jog, swim, bike, starmaster, jump rope, row, etc...)
 
Week 1
One 4-minute cycle:
Warm up jog for 5-7 minutes gradually bringing up heart rate and body temp
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Cool Down jog for 5-7 minutes gradually lowering heart rate and body temp
Appropriate stretching
 
One 4-minute cycle
(same as previous workout)
One 5-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 2
One 5-minute cycle
(same as previous workout)
One 5-minute cycle
(add one 30-second sprint and one 30-second jog)
One 6-minute cycle
(same as previous workout)

Week 3
One 7-minute cycle
(add one 30-second sprint and one 30-second jog)
One 7-minute cycle
(same as previous workout)
One 8-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 4
One 8-minute cycle
(same as previous workout)
One 9-minute cycle
(add one 30-second sprint and one 30-second jog)
One 9-minute cycle
(same as previous workout)

Week 5
One 10-minute cycle
(add one 30-second sprint and one 30-second jog)
One 10-minute cycle
(same as previous workout)
One 11-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 6
One 11-minute cycle
(same as previous workout)
One 12-minute cycle
(add one 30-second sprint and one 30-second jog)
One 12-minute cycle
(same as previous workout)

Week 7
One 13-minute cycle
(add one 30-second sprint and one 30-second jog)
One 13-minute cycle
(same as previous workout)
One 14-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 8
One 14-minute cycle
(same as previous workout)
One 15-minute cycle
(add one 30-second sprint and one 30-second jog)
One 15-minute cycle
(same as previous workout)

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Thanks again, Dan!

2 lbs a week would be nice.  I'm 226-227 now, I'd like to be < 200 by August

I'll keep track and we'll see where I end up ... I think I'm ready to roll!

Starting my meal/workout plan tomorrow ... integrating HIIT next week.

Check-out my sig if you want to keep me honest or see how I'm progressing.

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You are thinking about a loss of 26 pounds?
But wait..what is your bodyfat% now?

Lets say 15% BF

226 total weight
192 Lean Mass
34 pounds fat mass

in this example 200 is a loss of muscle and fat..and not an ideal goal!

Lets say 20% BF

226 total weight
180 Lean Mass
46 pounds fat mass

In this example..226 at 15% would be a great long term goal, gaining 22 pounds of muscle and losing 12 pounds of fat...

The ideal is to gain muscle first, then lose fat.  Gain muscle, lose more fat.

My point is you MUST be careful to set a completely reasonable goal!!!

This is why many people fail...They set the wrong type of goal.

Many people want to lose weight.
IF the goal was to lose muscle and water weight and gain it back again in the form of fat..then they were a success...I am sure you don't want that.

Your goal should be to gain muscle and then lose undesired fat.
 
Irrespective of your total weight!

Once you get the right mindset of lose fat / gain muscle..then you can focus on a proper weight goal.

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