Help With Training
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Help With Training - 7/22/2003 9:50:59 PM
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fossils
Posts: 108
Joined: 7/22/2003
From: Upstate,NY
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Hey everyone im new here, i have been reading up on various information on this forum which has helped me a lot, so thnk you all. Firstly let me describe myself im 6' 1 i weigh 180 pounds im a bit falbby i would say....and over the yrs of doing nothing but programming feel weak and frail. I do not play any sports or do any other phsyical activites, im just a geek who programs. I have a big build (inherited gentically) so i started exercising 2 weeks ago. i do feel a lot of energy and muscle build up cuz when i started off i could barely do 2 pushups...now i can comfortably do 10 (pls dont laugh). I frequently use whey protein powder....one serving pre workout and 2 scoops post workout and one serving before bed. I have barbell at home which i use to do various exercises. I have just started started following a schedule of :
Mon : Biceps, Triceps and Forems
Wed : Chest and Shoulders
Fri: Back, Legs, Abs
I have improved my diet to as far as possible. Im a college kid so cooking can really be a pain. I usually eat 2 chciken breats a day. 1 usually after i wake up and 1 after 2-3 hrs of my workout. During the day i eat lots of fruits and drink water. I know i should be eating more and healthy but its hard for me to make stuff. Im not sure if eating chcikena ll day would be a good idea either.
The main problem im facing is a lack of energy especially when im doing strenous exercises on my shoulders which are weak. Is there anything recommended to gain more energy and help me become stronger so i can comfortably do light weights. Im not doing extremely heavy weights....15lb on each side...Since i just started out i dont wanna overtrain..i do feel great strain on left bicep with a lil mucle cramp and soreness everytime i sretch it. I guess i should blame all those years of doing nothing and wasting my time.
My main goal is to build a lot of muscle and strength. As of know whey is the only supplement im taking along with multivatimins Eclipse 2000 Complex 24. I usually read lot on the nutrition section with lots of healthy foods but im not a heavy weight pounder so im assuming that would just make me fatter. I was just looking for some tips to gain more energy and physical strength....thnks in advance
< Message edited by fossils -- 7/22/2003 9:53:37 PM >
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RE: Help With Training - 7/23/2003 6:53:18 AM
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Twin Peak
Posts: 1489
Joined: 5/9/2003
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You seem to be on the right track. It takes a few months to get in the groove, so hang in there.
I' d suggest training each muscle group a bit more frequently, such as twice per week, until you can build up sufficient intensity, say in about six months.
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(in reply to fossils)
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RE: Help With Training - 7/23/2003 6:56:07 PM
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fossils
Posts: 108
Joined: 7/22/2003
From: Upstate,NY
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I understand what you mean i was wondring if you could give me an example schedule...cuz i dont want to overtrain or train the muscles in the wrong order. Thnk you for your advice...
(in reply to fossils)
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RE: Help With Training - 7/23/2003 7:58:59 PM
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Twin Peak
Posts: 1489
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Sure:
Day 1: Chest, Shoulders, Tris
Day 2: Back, Bis, Traps
Day 3: Quads, Hams, Calves
Day 4: Off
Repeat.
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Email: steve @ designersupps.com
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(in reply to fossils)
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RE: Help With Training - 7/24/2003 4:04:13 AM
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fossils
Posts: 108
Joined: 7/22/2003
From: Upstate,NY
Status: offline
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I just have another question wouldnt traning 6 days a week curb muscle growth? Im new but everyone seems to say if you over workout the same muscle you wont see any gains. Anyways let me know as im a lil confused. thnk you
(in reply to fossils)
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RE: Help With Training - 7/24/2003 6:30:06 AM
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Twin Peak
Posts: 1489
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First on this plan, you' d be training 6 of 8 days counting off days.
Second, overtraining depends on a variety of factors including at least:
- intensity
- frequency
- volume
- nutrition
- diet
- pre and post workout feeding
I am assuming since you are just starting:
1) Your intensity will not be very high. In other words, I guarantee you will not, and indeed cannot, train as intensley as I ordinarily do. So for example, If I do a hard chest workout I may still be sore 5 days later. That will not be the case for you.
2) your volume will not be very high, again, because you are just getting into it.
So based on this I set your frequency once every four days.
Now, aside from these general guidelines, experts disagree about frequency. For example, Bryan Haycock propounds HST (hypertrophy specific training) which requires that you work the muscle every other day, even for advanced bodybuilders.
Bottom line is you need to be in touch with your body to ensure that you are not overtraining.
_____________________________
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Email: steve @ designersupps.com
Peak Physiques™
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(in reply to fossils)
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RE: Help With Training - 7/24/2003 9:08:27 AM
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fossils
Posts: 108
Joined: 7/22/2003
From: Upstate,NY
Status: offline
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yes you are absolutely correct i' ve read MAX OT from the forum and i think i should try it....of course it wont be extremely intense but i will be trying to push it to the maximum intensity my body can take. Thnk you again for the friendly tips...I have evn improved my nutrition now
Meal #1:
100% ON Whey 1 serving
1 Apple
Meal #2
Chciken Breast
Some Veggies
Meal #3
Post Workout meal tueky sandwitch with lettuce
100% Whey 1 Serving
Workout
Meal #4
100% Whey 2 Serving
turkey (98% fat free) sandwitch with lettuce
Meal #5
100 whey 1 serving
fruits
If you think my diet is not nutritious enough pls feel free to throw in some tips....
(in reply to fossils)
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RE: Help With Training - 7/24/2003 9:26:27 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Did you read the sample bulk plan in the nutrition forum?
I' m asking because you are embarking on a serious routine. Your body is going to require some food.. and you probably want to gain some quality weight.
Tip is EAT
I bet if you use FitDay.com to see how many calories you are eating.. it' s probably really low..
Bottom line.. your nutrition is sound (as in low fat, healthy, quality foods) but not enough food.
Do a caloric analysis.. how many calories a day are you eating. What should you be eating? And you' ll see there is probably a deficit.
quote:
I usually read lot on the nutrition section with lots of healthy foods but im not a heavy weight pounder so im assuming that would just make me fatter
That assumption is incorrect. Your body is going to grow.. you will need food and calories to feed it. It will get bigger, more muscle mass. Muscle burns more calories. So you need more just to maintain. The MAX-OT is going to demand a lot from you. As long as you eat clean and healthy, like you seem to be, just more, you won' t put on that much fat. 2:1 ratio is average.. when you gain weight, you will gain some fat.. but...
Here' s an example
April 2003.. 179lbs.. 16% Bodyfat
I started EATING a lot more good stuff
July 2003.. 190lbs.. 16% Bodyfat
I got heavier, but not necessarily fatter. So the assumption that eating a lot more will make you fatter, isn' t always true. Especially if you want to grow. Food is anabolic. And your new routine is going to demand you eat. If you don' t, you' ll plateau, and your body will get it' s energy from the new muscle you created. Not good.
Read that sample bulking plan. Lots of good, clean foods to eat to get bigger. And not fatter. But you will gain some fat, but not a lot compared to the gains you should make with muscle.
Make sense?
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RE: Help With Training - 7/24/2003 9:51:02 AM
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fossils
Posts: 108
Joined: 7/22/2003
From: Upstate,NY
Status: offline
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yes i do get what you mean....i was pretty sure my calorie intake is very low its like on the 800 mark i think which is way below with my body weight and size and assuming the normal calcualtions i need around 3000 cals a day. But ofcourse i would aim for 2000 cal for the day now. Thnks again
(in reply to fossils)
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RE: Help With Training - 
But do you know of any good foods i could eat...which are easy to obtain and cook well most people seem to eat oatmeals i cant stand them, i guess i could try eggs by removing the yolks and consuming the whites. Anyways i' ll keep you updated on my progress thnks again.
