RE: My training - ChazRaz18
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RE: My training - ChazRaz18 - 3/5/2006 4:57:46 AM
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Chazz540
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I always eat frequently, usually between 2-3 hours depending on the size of the "meal" I have eaten. If I don't always get enough protein in one of my meals I'll try and get a little extra in one of the others (Is that OK?). It's a pain in the butt right now to get enough protein, I have run out of my protein supplement. You said that champion 1200 one would be good for me didn't you, a little earlier in the thread?
My training now is what I need to sort out, I think I am getting a good hold on my diet. I am still going to the gym working one muscle group per day doing a max of 12 sets: 4 sets,3 exercises. I am spending 45 minutes to an hour in the gym including rest perooids, is this good for muscle growth (on average)? I am between 10-12 reps, 12-15 on my larger legs muscles.
(in reply to danmirage)
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RE: My training - ChazRaz18 - 3/5/2006 5:02:28 AM
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Chazz540
Posts: 489
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Today I am doing: lat pull down, seated row, and I think it's upright row (kneeling on a bench lifting a dumbell to your chest)
Then I am doing my lower back strengthening and triceps.
(in reply to Chazz540)
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RE: My training - ChazRaz18 - 3/5/2006 8:03:46 AM
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danmirage
Posts: 6023
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quote:
I always eat frequently, usually between 2-3 hours
Good.
Bent-over Row...
Does that hour in the gym include 10 minutes of warm up cardio, lifting, 5 minutes cool down cardio, stretching? How much is just lifting?
quote:
am still going to the gym working one muscle group per day doing a max of 12 sets: 4 sets,3 exercises. I am spending 45 minutes to an hour in the gym including rest perooids, is this good for muscle growth (on average)?
That is ok, but I also hope you are working in more variations to your intensity.
Naturally, I would love to see you back off the volume a bit (6 sets max per bodypart right now) and use more intensity!
Yea, if you are needing a meal replacement to fill in somewhere and help with calories...Heavyweightgainer 1200 is one of my top picks.
Your protein needs might be in the range from 180-200g
carb needs in the 360-400g
With 80-115g Fat
Cals - 2880-3435
Do you know what you are eating right now?
Have you measured your bis/forearms/chest/waist/hips/thigh/calf? with a tape measure...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Chazz540)
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RE: My training - ChazRaz18 - 3/5/2006 8:25:53 AM
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Chazz540
Posts: 489
Joined: 1/9/2004
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quote:
Does that hour in the gym include 10 minutes of warm up cardio, lifting, 5 minutes cool down cardio, stretching? How much is just lifting?
Yeah, when I stretch- I stretch for 30 seconds on the muscles I am going to beusing and 15 seconds on the ones I am not going to primarily be using. I do 5-8 minutes of low to moderate intensity walking walking on the treadmil and about th same after my workout. But that is excluding my lifting, if I were to put and esitmate on my actually lifting time- maybe 25-30 mintues excluding rest periods.
quote:
That is ok, but I also hope you are working in more variations to your intensity. Naturally, I would love to see you back off the volume a bit (6 sets max per bodypart right now) and use more intensity!
OK so does that mean try and increase my weight, or decrease my rest periods along with lowering my sets or both?
quote:
Yea, if you are needing a meal replacement to fill in somewhere and help with calories...Heavyweightgainer 1200 is one of my top picks.
Yeah I was reading about it and it looks like it is exactly what I need. My mother and I split the food bill and lol she was just freaking out because there was no food left in the house lol, plus it's hard for me to get those calories and proteins I need when there is little food around and not enough money lol.
quote:
Your protein needs might be in the range from 180-200g
carb needs in the 360-400g
With 80-115g Fat
Cals - 2880-3435
Do you know what you are eating right now?
Have you measured your bis/forearms/chest/waist/hips/thigh/calf? with a tape measure...
I have a rough idea of what I am eating now, I think it's about that that what you wrote. Maybe more calories, but on the flipside maybe less carbs too. I have been trying to get a lot of fruit through out the day and eating my oatmeal in the morning, and throwing some wholemeal bread in my meals for those extra carbs.
It seems to be going well though, I think it will be esier to manage my diet and calculatr what my intake is when i get that weight gainer if I can find someone who sells the stuff in England, it seems I can only order it off US websites and they don't ship here. I thought supplements101 shipped to the UK but apparently not.
I have only measured my arms and chest, arms are 17 inches, and chest is 49 inches.
< Message edited by Chazz540 -- 3/5/2006 8:31:30 AM >
(in reply to danmirage)
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RE: My training - ChazRaz18 - 3/5/2006 9:04:42 AM
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Chazz540
Posts: 489
Joined: 1/9/2004
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quote:
3 day per week training
http://www.t-nation.com/findArticle.do?article=04-073-training
Well did you note that every week had a different exercise design? Some were high rep, some supersetting, some low rep high weight, some longer rests more weight...etc..that is the idea.
Same thing with cardio...you can go here and read the cardio section...though while bulking you want to keep the cardio short and either intervals or low-moderate intensity.
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
The less cardio you do, the less you need to eat to gain mass!
The before and after training cardio may be all you need for the moment.
Don't forget that for muscle gains your post work out nutition can make a huge difference!
PWO discussions:
http://www.discussbodybuilding.com/PWO_Shakes/m_97786/tm.htm
or this one
http://www.discussbodybuilding.com/post_workout-whole_foods_or_supplements/m_111290/tm.htm
Thanks a lot, I will bookmark those articles and apply the information!
quote:
The less cardio you do, the less you need to eat to gain mass!
The before and after training cardio may be all you need for the moment.
OK so that is just the warm up and cool down cardio right?
quote:
What suppliers are there in the UK that carry Champion Nutrition?
Other products would be
NOW - Pro Gainer
Vitol Products - Russian Bear 5000 Weight Gainer
Universal Nutrition - Gain Fast
This is the funny thing, I found suppliers that carry champion nutrition and even weight gainer 900, but no one has super weight gainer 1200...Only US suppliers I have found to have it.
Do you think those other weight gainers are just as good? Will they help as good a job as the other says it will? lol
quote:
You are huge Chaz!
Take all the measures..they are good for tracking changes in training...don't be surprised if they shrink a bit as you lose some extramusclular fat.
Thank you, to myself I don't seem that huge...lol I think I am small but I want to be pretty friggin big!! I want so badly to compete in a body building competition, but I also want some nice mass to show off in that competition.
(in reply to danmirage)
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RE: My training - ChazRaz18 - 3/5/2006 9:14:40 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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quote:
OK so that is just the warm up and cool down cardio right?
Yep...you can control how much fat you gain with diet and just a touch of cardio when needed.
quote:
Do you think those other weight gainers are just as good? Will they help as good a job as the other says it will?
I've used all of them but the Russian Bear.
The NOW is my second pick.
Universal-Gain fast third.
Since I have not used the Russian bear all I can say is that is looks ok.
Here is a discussion about it
http://www.discussbodybuilding.com/Russian_Bear_5000/m_108782/tm.htm
quote:
Thank you, to myself I don't seem that huge...lol I think I am small but I want to be pretty friggin big!! I want so badly to compete in a body building competition, but I also want some nice mass to show off in that competition.
Don't get me wrong, you look like you could put on some serious mass!
20+ arms and a 44+ chest look reasonable!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Chazz540)
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RE: My training - ChazRaz18 - 3/5/2006 9:28:34 AM
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Chazz540
Posts: 489
Joined: 1/9/2004
Status: offline
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I think I am weary about the Russian 5000 weight gainer, I will do some serching on the NOW and see if I like the sound of that better.
Also I should be able to grow muscle just fine with a stack of my protein weight gainer, multi vitamin, and healthy diet right? I felt kind of slack during my workout today, have any recommendations for pre workout foods or supplements?
(in reply to danmirage)
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RE: My training - ChazRaz18 - 3/5/2006 11:25:52 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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quote:
I think I am weary about the Russian 5000 weight gainer,
I am reserving judgment as well...it certainly looks interesting but...hmm
quote:
I will do some serching on the NOW and see if I like the sound of that better.
I was very happy with it as a gainer. (2 gainers ago)..I have another tub and it is my next gainer/MRP.
quote:
Also I should be able to grow muscle just fine with a stack of my protein weight gainer, multi vitamin, and healthy diet right?
Hell yes, as long as you are in a surplus, have enough carbs and protein, train smart and vary your trianing...and get enough rest!!!
By the way, that is all I do and I am still gaining 1-2 pounds of lean mass a week!
quote:
I felt kind of slack during my workout today, have any recommendations for pre workout foods or supplements?
First make sure you are in a properly balanced caloric surplus. That effects your energy.
For the low cost food pre workout look at the PWO discussion I linked above.
If you are feeling like you are dragging...then you can start to work up some help...tea for instance...if you do not drink it regularly. If you want to get into paying for a supplement that will make you feel like an ape...well there are NO which give you a pump by relaxing the vessels and allowing more flow, or creatine which speeds recovery between sets. You can also find some sups with both.
Remember to avoid sups with artificials as this will impede the fat burning! Many of the sups in the NO category are loaded with colorings, flavorings, etc. (example no-explode is packed with junk.)
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Chazz540)
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RE: My training - ChazRaz18 - 3/5/2006 2:08:53 PM
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Chazz540
Posts: 489
Joined: 1/9/2004
Status: offline
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Another thing...When bulking if I have a splurge every now and again, kind of like a cheat meal once a week, that's not going to cause any kind catastrophic disaster to my results is it?
quote:
Remember to avoid sups with artificials as this will impede the fat burning! Many of the sups in the NO category are loaded with colorings, flavorings, etc. (example no-explode is packed with junk.)
Yeah I was thinking about NO-Xplode when I was asking that question and then I remembered you telling me about the artificial sweetners stopping you from burning fat as effeciently.
Would it be better to vary my eating habbits day to day? For example- 4-5 meals one day, 7-8 one day, 6-7, etc... What do you think?
About the multi vitamins...I know there are a lot out there like animal pak, beast pak, hardcore something or other...How do I make a decision with those? Animal pak sounds really good and seems to cover everything.
< Message edited by Chazz540 -- 3/5/2006 2:10:08 PM >
(in reply to danmirage)
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RE: My training - ChazRaz18 - 3/5/2006 2:20:42 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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quote:
Another thing...When bulking if I have a splurge every now and again, kind of like a cheat meal once a week, that's not going to cause any kind catastrophic disaster to my results is it?
Usually no problem. If your cheat meal is 2 pizza's..wellllll maybe!
quote:
Would it be better to vary my eating habbits day to day? For example- 4-5 meals one day, 7-8 one day, 6-7, etc... What do you think?
You want to keep the diet are regular as you can so that the body gets accustomed to it and is willing to give up the fat!
Uless you have days that you need a lot more energy for a big game or something...then for those days get the extra carbs and protein you need.
quote:
About the multi vitamins...I know there are a lot out there like animal pak, beast pak, hardcore something or other...How do I make a decision with those? Animal pak sounds really good and seems to cover everything.
Without a complete nutritional analysis...start with the either the packs or a general multi vit and see how you feel on it. Really most everything will be covered in your diet+ a multi..but some of the packs throw in some extra anti-oxidants and performance enhancers and that is something to look at.
At the least a simple one-a-day will cover all you need..the rest is just a bonus.
My multi cost 10 USD$ for 2 months.
A few companies make NOs without artificials...do some reading on what they do and why..then, if you want them, look through the products out there and you will find at least 4 products without the crap.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Chazz540)
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RE: My training - ChazRaz18 - 3/9/2006 2:10:22 PM
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Chazz540
Posts: 489
Joined: 1/9/2004
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OK I have got myself a new workout routine, well a revised one anyway. Stated below is what I am going to be following from now on, some exercises I can't do until I start at my new gym on April 3rd.
Mon: Chest Week 1/2/3 Week 4 (heavier Weight)
Bench Press Flat 3X6/8 3X3
Bench Press Incline 3X6/8 3X3
Bench Press Decline 3X6/8 3X3
Dumbell Fly 3X6/8 3X3
CableFly 3X6/8 3X3
Tues: Back Week 1/2/3 Week 4 (heavier Weight)
Bent over row (Single Arm) 3X6/8 3X3
Lat Pull Down 4X6/8 4X3
Seated Row 3X6/8 3X3
Back Cable Flys 4X6/8 4X3
Wed: Shoulders Week 1/2/3 Week 4 (heavier Weight)
Seated Dumbell Mil. Press 3X6/8 3X3
Upright Row 3X6/8 3X3
Shrugs 3X6/8 3X3
-Superset Shrugs Lateral Flyers 1X10 1X5
Front and side flyer combo 3X6/8 3X3
Thurs: Legs Week 1/2/3 Week 4 (heavier Weight)
(Squat Unavailable)
Leg Press 4X6/8 4X3
Quad Curl 4X6/8 4X3
Hamstring Curl 4X6/8 4X3
Calve Raises 4X6/8 4X3
Friday: Abs&Arms Week 1/2/3 Week 4 (heavier Weight)
Tricep Pull Down 4X6/8 4X3
Bicep Curl (Preacher and EZ bar)
-inward grip 2X6/8 2X3
-outward grip 2x6/8 2X3
Tricep Push Down Single Arm 4X6/8 4X3
Bicep Curl (Standing-Straight Bar) 4X6/8 4X3
Stomach Machine Crunches 4X15 4X15
Stomach Curl (Fit Ball) 4X30 4X30
-9kg medicine ball
Leg Raises (Depending on how I feel) 4X30 4X30
Saturday and Sunday OFF
< Message edited by Chazz540 -- 3/10/2006 4:30:19 AM >
(in reply to danmirage)
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RE: My training - ChazRaz18 - 3/9/2006 7:27:02 PM
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ironraider52
Posts: 1344
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Looks prety good....
I'd def use it.
(in reply to Chazz540)
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RE: My training - ChazRaz18 - 3/10/2006 10:25:38 AM
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Chazz540
Posts: 489
Joined: 1/9/2004
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Thanks. I am going to be doing that 4 week routine twice and then taking one week off. After my one week break I will either repeat the same routine or create a new one.
(in reply to ironraider52)
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