Need some advice on nutrition, workout, supplements.
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Need some advice on nutrition, workout, supplements. - 4/17/2005 6:58:18 PM
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Burks
Posts: 33
Joined: 4/17/2005
Status: offline
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First a little history. I've been lifting since I was fourteen (for football) and made some great strides. When I graduated I was 150lbs and benching 290 and squatting 550 (none of those were official as in competition. Bench went down to chest to full extension while squat my thighs were very near even with the ground. Kind of hard to tell when concentrating on the lift). Sadly that year I suffered a rather bad dislocation/seperation of my shoulder the second week of the season and kept playing thanks to painkillers and motivation. Every half I would need my shoulder adjusted back into position.
Fast forward one and a half years. Here I am today, 170lbs, nineteen years old, and from my waist up is out of shape (legs are stronger than ever). Three months ago I bought myself a Bowflex Comp to help regain my strength and physique (I was cut as hell before).
Currently I am taking in 60g of protein from protein shakes alone with a diet high in protein and average in fat, Cell-Tech occassionally (tastes beyond nasty, hate it), and Animal Stack as a multi-vitamin. I have noticed a slight increase in strength and muscle mass but hardly any loss in overall body fat or gain in toning. Before I could train and notice big gains in just a few weeks time but now I am having a horrible time.
I don't want to be insanely huge but being built and cut would be great. Strength is always a good thing too. Any suggestions in a change of supplements, training, etc? Maybe there should be a supplement added that I am missing or I am just doing the wrong routine?
Current Program:
Day 1: 2-4 Sets @ 8-12 Reps with good form.
Chest -
Bench Press
Chest Fly
Shoulders-
Seater Shoulder Press
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Shoulder Shrug
Day 2: Same as above
Back-
Seat Lat Rows
Narrow Pulldowns
Lying Lat Fly
Arms-
Standing Biceps Curl
Lying Triceps Extension
French Press
Day 3: Same as above except I go until failure a lot. My legs are already very well built and decently cut.
Legs-
Squat
Leg Extension
Deadlift
Standing Hip Extension
Normall Day 1 is Monday, 2 is Wednesday, and 3 is Friday. Between those days I normally do crunches, situps, etc but have yet to see any decent results.
Any advice is great. If this is in the wrong area I apologize ahead of time. If it would be better to split this into different posts than go ahead and do it. Whatever will help me reach my goals. You are welcomed to contact me through AIM if you would like.
< Message edited by Burks -- 4/17/2005 7:49:06 PM >
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RE: Need some advice on nutrition, workout, supplements. - 4/17/2005 9:13:00 PM
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Burks
Posts: 33
Joined: 4/17/2005
Status: offline
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I try my best to eat healthy but when I work from 9-2 and school from 3-10 it is hard to eat a really healthy diet.
Mainly I try to stick with low-fat cuts of meat (mainly beef and chicken, hate fish) and vegetables. I do enjoy my toast and try not to use jam/jelly. I do eat quite a bit of vegetables like carrot, corn, spinach, etc. I'd say I do eat a lot of carbs (breads, pancakes, etc) but stay away from candy, soda, or anything high in sugar like that. As for protein I am using a Wal-Mart special brand that is 20g of whey protein per serving.
When not at home I try to look for semi-healthy food choices like Subway, Quiznos, subs from the vending machine, or I pack a nice salad. I'm not the healthiest eater but I eat better than the average person.
< Message edited by Burks -- 4/17/2005 9:15:59 PM >
(in reply to Misanthropy)
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RE: Need some advice on nutrition, workout, supplements. - 4/20/2005 7:52:34 PM
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Burks
Posts: 33
Joined: 4/17/2005
Status: offline
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quote:
ORIGINAL: Misanthropy
Need more info on your diet? What types of fats, carbs, fiber, sugars and protein are you consuming?
I just finished keep tabs on what I eat during a normal day. I hope this can give you a better idea of what my daily meals are like.
Day 1:
Breakfast - Banana, bowl of oatmeal.
Lunch - Two grilled chicken sandwiches, protein shake (20g), serving of glutamine, multi-vitamin, Cell-Tech.
Day 1 workout - Chest and shoulders
Dinner - Pizza sub from Subway, no sauce, with some veggies, big bowl of fruit (grapes, melons, strawberries, banana), protein shake.
Day 2:
Breakfast - same as day one
Lunch - Two 8 oz hamburgers (lean meat), salad with fat-free dressing, protein shake, glutamine, multi-vitamin, Cell-Tech
Workout - Abs
Dinner - Chicken pasta, dinner rolls (no butter), bowl of fruit, protein shake
Day 3:
Breakfast - Banana, protein shake
Lunch - Begal bites (oops), protein shake, banana, multi-vitamin, yadda yadda.
Workout - Back and arms
Dinner - Steak sub from Subway with veggies and no sauce, protein shake, small salad.
Well that's about normal for me when I eat. Like I said, it is not the healthiest diet for a bodybuilder but I do what I can. Since I changed my diet two months ago I have felt much healthier and energetic. All my shakes have a banana or two blended in for added nutrition and flavor. Between meals I am drinking water, Powerade, Gatorade, and milk. No soda or anything loaded with a ton of crap.
Am I missing some important link here? Maybe too many carbs? Personally I think my metabolism isn't what it used to be a few years ago. Yeah I'm 19 but my metabolism has dropped drastically. Before I could eat a large pizza every day and not gain an ounce.
(in reply to Misanthropy)
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