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RE: Help - 1/26/2007 9:30:44 AM
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danmirage
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the foods you consume 30 minutes before the workout and up to 45 minutes after the workout should be foods that improve performance or recovery (respectively)...that would be things that don't take forever to digest!
Fruit provides the sugars immediatly (good pre and post if not trying to lose fat and sensative to fruit), whey gets into the system quick enough, BCAA gets in there instantly...
Bread is garbage...mostly just useless sugar (the wrong kind for improving recovery).
Nuts (though a great food) are mainly fat and do nothing for your goal as a pre/post workout food.
Post workout either have a meal 60 minutes before and 30-45 minutes later or proper post workout nutrition.
As for the nutrition information on any food find it here:
http://www.nal.usda.gov/fnic/foodcomp/search/
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(in reply to saternal)
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RE: Help - 1/26/2007 6:27:32 PM
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saternal
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Should i be staying away from Peanut Butter?
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RE: Help - 1/27/2007 5:19:21 AM
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saternal
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Ok after much Qs & As , heres my new diet plan:
Meal 1: 6 egg whites
4 wholemeal breads
1 tbsp of olive&canola oil to cook the eggs
OR
2 tbsp peanut butter
2 wholemeal breads
1/2 serving of whey
~13-14g fat , 28-30g protein , 30-32g carbs
Meal 2: 1/2 serving of Soybeans
Some carrots or Celery (Vegetables)
~11g fat , 25g protein , 30g carbs
Meal 3: Chicken Breast or tuna or any lean meat
2 Sweet potatos (the ones i eat are small i think)
or Brown rice
Cauliflower or Broccoli (the whole bunch)
~8g fat , 40g protein , 40-50g carbs
Meal 4: 1 tbsp of flaxseed oil (days i don't workout)
Whey protein
or
Identical to Meal 2
Meal 5: Identical to Meal 3
Meal 6:(before bed)Cottage cheese
Whey Protein
Is it ok to have meals that are identical to one another? For example if i eat chicken breast for Meal 3 is it ok to eat it again for Meal 5. Same goes for Meal 2 and Meal 4. I'll pick up some new foods to eat along the way but for now is it ok to eat identical meals?
Also although i'm cutting fat is it ok to "treat" myself once in a while?
(in reply to danmirage)
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RE: Help - 1/27/2007 9:37:14 AM
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danmirage
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Meal 1
add 1 egg yolk
Replace the bread with rice or oatmeal or some whole food...not bread, if you want fat loss!
Meal 2 would be better with addition of some rice to complete the potien
Meal 4...just whey protein by itself???...is the a pre/post workout thing?
If it is ..make sure the workout is 1 hour after a normal meal and the whey is 30 minutes before and after the workout...next meal in about an hour after that.
DO NOT TAKE the flax as part of the pre workout...and even as part of the post workout it is questionable.
Meal 6..how about some veggie in there? Have it with a salad.
quote:
Also although i'm cutting fat is it ok to "treat" myself once in a while?
Sure...once a week have a cheat day where you can, if you want to. That work pretty well for most of us!
quote:
is it ok to eat identical meals?
Yes. Eventaully you want as much variety in foods as you can for nutrition sake.
This looks to be super low carb and is likely to cause resistance to muscle gain and eventual resistance to fat loss.
What you will likely notice is a brief period of weight loss..which will be water.
Your body stores water with carbs throughout the body. When you drop carbs your body will also drop water. As water is essential for the energy systems to perform in fat loss...you have a little challenge...
If you crunch those numbers:
Calories 2148
Fat 52 (20%)
Protein 210 (40%)
Carbs 210 (40%)
Ideally you want to shift that to:
Protien 20-25%
Carbs 45-50%
Fat 20-30%
While optimal rages are in this range...
Protein-15-25%,
carbohydrates-45-75%,
fat-10-30%
...of your total calories
< Message edited by danmirage -- 1/27/2007 9:45:46 AM >
_____________________________
My journal:
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(in reply to saternal)
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RE: Help - 1/27/2007 6:33:43 PM
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saternal
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Lets say i take oatmeal. What do i eat it with? How big a portion of oatmeal to eat? 1 bowl?
For Meal 2: Again is it 1 bowl of rice?
Meal 4: Do you mean i should take whey protein before the workout and after the workout again?
The flaxseed i take for meal 4 is only when i don't workout for that day.
Meal 6: Again 1 bowl of salad?
I'm trying my best to decrease my protein intake and increase my carb intake. Nowadays i'm eating more vegetables. My target is 25% protein 25% fat and 50% carbs that's why i've got so many questions =/.
(in reply to danmirage)
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RE: Help - 1/27/2007 10:49:05 PM
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saternal
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I heard eggs shouldn't be cooked for too long for some reason. Usually i fry my eggs with 1 tbsp of canola w/ olive oil until its not soggy looking. (about 2 minutes+).
How about Sliced ham/ roast beef. The meat that they charge a certrain amount per 100 grams for. Should i keep away from them?
Also stuff like POST-Cereal i should be keeping away from them too right?
Also i've got certain question for my workout. Since i work 2 muscle groups per gym visit, is it still as important that i don't do more then 45 minutes? because i always find myself reaching 1hr 15 minutes. I take 40-60 seconds rest in between each set. after all the weight training i do a run so my whole gym session lasts 1hr 30 minutes . Is this very bad?
< Message edited by saternal -- 1/28/2007 5:21:02 AM >
(in reply to danmirage)
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RE: Help - 1/28/2007 8:13:40 AM
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danmirage
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It is true about the egg, minimal cooking is best. Cook just until done at a lower temperature.
Deli sliced meat is a 50/50 thing. IF the cuts are made from a fresh roasted side of beef, then thats not likely to be bad.
If I want deli slices, I cook up turkey breasts and roast my own beef...then slice it myself! The cost per pound/kilo is so much less!
quote:
Also stuff like POST-Cereal i should be keeping away from them too right?
Boxed cereals are just sugar. Even though they are not labeled as such.
If you want a cereal, go for a whole foood like musili or sugar free granola.
I eat puffed rice, hot rice cereal, hot amaranth cereal, puffed millet, occasionally musili or granola.
quote:
Since i work 2 muscle groups per gym visit, is it still as important that i don't do more then 45 minutes?
YES!!! After about 20-30 minutes your anabolic hormones start to decline..after about 40-50 minutes you start producing significant amounts of catabolic hormones that increase fat storage and muscle destruction!
quote:
Is this very bad?
It is not good.
Post your workout, if you are working only 2 muscles you should be done in about 30 minutes...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
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Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to saternal)
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RE: Help - 1/29/2007 3:21:06 AM
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saternal
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Shux . Sounds like i'm screwing up in gym.
Monday: Chest & Triceps ( 1st set 15 , 2nd 10, 3rd 8 )
3x Flat Bench press
3x inclined bench press
3x flys
3x inclined flys
3x declined flys
3x Skull-crushers
3x dips
Wednesday: Back & Biceps
3x (i dunno the name but its the one where u pull the bar dpwn behind your neck)
3x sitted rows
3x dead lift
3x bar bicep curls
3x outer bar bicep curls (i hold the outer part of the ezy bar)
3x sitted slightly inclined dumbell curls
Friday: Shoulders & Legs
3x shoulder press
3x cable raises(the one where i swing my outstretched arms out)
3x Deltoid raises
3x Leg press
3x leg curls
After each workout i do some abs exercises. I tried to do it abit quicker today and found i ended in 45 minutes before doing abs.
Nowadays i don't feel aches for my biceps and triceps. I learnt a new method for chest and its working pretty well. As for shoulders and the other muscles i hardly feel any ache. Some people tell me to increase my weight but i really can't go any higher. Is there anything Wrong?
(in reply to danmirage)
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RE: Help - 1/30/2007 3:04:04 AM
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saternal
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Overtraining. Is that why my biceps don't seem to be growing or they look like eggs when i flex them? lol.
So is it ok if i did just 3 types of workout for it per session? (e.g 1 week inclined , flat , cables. 2nd week inclined flys , flat fly, cables.)
What should i do instead of 9 sets of backs and 9 sets of curls? Just stick to 6 sets of backs and 6 sets of curls is enough???
About my training, i've been training since world cup i believe it was June last yr. At the start i didnt notice any growth except strength wise i was becoming stronger. But i used to train badly, meaning i did chest bicep and tricep each time i went to gym. I've changed the workout since then and went along with cutting. Since my diet was bad too i've also lost abit of strength that i'm trying to gain back by eating right. How long should i take to notice a slight change? 2 months?
(in reply to danmirage)
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RE: Help - 1/30/2007 7:23:50 AM
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saternal
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Hmmm. I've read those articles and i think its awesome. Was wondering if i began the S.A.I.S Training, Would it be ok if i did Chest tri , OFF , back bi , OFF, shoulders legs? instead of their weekly routine of chest bi , legs , OFF , shoulders triceps, Back Calves.?
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RE: Help - 1/30/2007 8:49:45 AM
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danmirage
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START with either HST or 3-day...then Progress to SAIS.
The name of the game is progression and change..if you want to see results you have to CHANGE your training!
quote:
How long should i take to notice a slight change? 2 months?
2 weeks. IF YOU CHANGE THE TRAINING!
However about the SAIS:
Monday: Chest, biceps
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders, triceps
Friday: Back, calves
Saturday: Off
Sunday: Off
YOU WILL NOTICE THAT THIS IS DIFFERENT THAN WHAT YOU NORMALLY DO!
Get that in your head!
IT must be different to be considered a change!
Give up your ego need to mess with the routines and do them as they are presented!
If you started in June..then you should go to the 3-day workout...
HAve you taken a week off since then?
If not RULE! Take a week off every 8-12 weeks!!!
If you have not done so, do it now. I whole week with no trianing.
Plan your workouts and meals instead of training.
Then come back with the 3-day plan..read it well.
quote:
So is it ok if i did just 3 types of workout for it per session? (e.g 1 week inclined , flat , cables. 2nd week inclined flys , flat fly, cables.)
What should i do instead of 9 sets of backs and 9 sets of curls? Just stick to 6 sets of backs and 6 sets of curls is enough???
As I am recommending a switch to the 3-day plan...he is very explicit about what to do...read carefull and read multiple times.
What ever your plan, post your first planned week!
_____________________________
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 saternal)
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RE: Help - 1/30/2007 8:54:01 AM
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saternal
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Nope i haven't taken a break yet. I'll take this week off and start the 3-day programme next week =D.
However i dun quite get the training part of the 3-day program.
He says
Workout 1
Sets: 3
Reps: 5
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
Then theres workout 2 and 3 under week 1. Also he says 6 exercises per session means 18 sets altogether in one workout?
Does it look something like this :
Back - Sitted rows , Pull downs(Semi supinated and supinated), Deadlift (4 compunds)
Biceps - Barbell curls , Dumbell Curls (2 single-joints)
< Message edited by saternal -- 1/30/2007 9:03:02 AM >
(in reply to danmirage)
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RE: Help - 1/30/2007 9:05:06 AM
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saternal
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And for this routine its ok for my to do Chest/Tri , Back/bi and Shoulder/Legs UNTIL i switch over to S.A.I.S right?
Or am i suppose to switch between them? like workout 1 for week 1 is chest/tri then workout 1 for week 2 can be chest biceps?
Or does his plan mean i do a full body workout each time i hit the gym? just with different types of exercises each time?
OMG i'm so confused now
< Message edited by saternal -- 1/30/2007 9:12:59 AM >
(in reply to danmirage)
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RE: Help - 1/30/2007 9:27:47 AM
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danmirage
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No, you will train the WHOLE BODY 3x a week
You would do the whole program as listed for 8 weeks!
quote:
However i dun quite get the training part of the 3-day program.
He says
Workout 1
Sets: 3
Reps: 5
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
Then theres workout 2 and 3 under week 1. Also he says 6 exercises per session means 18 sets altogether in one workout?
Does it look something like this :
Back - Sitted rows , Pull downs(Semi supinated and supinated), Deadlift (4 compunds)
Biceps - Barbell curls , Dumbell Curls (2 single-joints)
Choose four exercises under the list of compound exercises.
Choose two exercises under the single-joint exercise list.
Don't leave out any major muscle groups.
Compound Exercises
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.
Single-Joint Exercises
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.
Stick to the above list of exercises for optimal results.
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
Week 1
Workout 1
Sets: 3
Reps: 5
Rest: 60 seconds between sets
Workout 2
Sets: 3
Reps: 8
Rest: 90 seconds between sets
Workout 3
Sets: 2
Reps: 15
Rest: 120 seconds between sets
Sample workout week 1:
Monday - Workout 1
Chest - Flat bench 3x5
Back - Wide-Grip Pull-ups 3x5
Quads - Squats 3x5
Lower back/hips - Deadlifts 3x5
Skull Crushers 3x5
Calves 3x5
Rest: 60 seconds between sets
Tuesday - Cardio or OFF
Wednesday - Workout 2
Chest - Incline bench 3x8
Back - Barbell Rows 3x8
Quads - Squats 3x8
Lower back/hips - Deadlifts 3x8
Skull Crushers 3x8
Calves 3x8
Rest: 90 seconds between sets
Thursday - Abs/Cardio or OFF
Friday - Workout 3
Chest - Weighted Dips 2x15
Back - Barbell Rows 2x15
Quads - Squats 2x15
Lower back/hips - Deadlifts 2x15
Skull Crushers 2x15
Calves 2x15
Rest: 120 seconds between sets
Saturday - Abs/Cardio
Sunday - OFF
Week 2
Perform with the same parameters as Week 1, but execute antagonist training for all six exercises
Sample week 2
Monday - Workout 1
Superset 1
Chest...Back...rest, Chest...Back...rest, Chest...Back...rest,
Chest - Flat bench 3x5
Back - Wide-Grip Pull-ups 3x5
Superset #2
TRi..calf..rest, TRi..calf..rest, TRi..calf..rest
Skull Crushers 3x5
Calves 3x5
Superset #3 (ouch!)
Quads, lower back...rest, Quads, lower back...rest, Quads, lower back...rest
Quads - Squats 3x5
Lower back/hips - Deadlifts 3x5
Rest: 60 seconds between supersets
Tuesday - Cardio or OFF
Wednesday - Workout 2
Superset #1
Chest - Incline bench 3x8
Back - Barbell Rows 3x8
Superset #2
Quads - Squats 3x8
Lower back/hips - Deadlifts 3x8
superset #3
Skull Crushers 3x8
Calves 3x8
Rest: 90 seconds between supersets
Thursday - Abs/Cardio or OFF
Friday - Workout 3
Superset #1
Chest - Weighted Dips 2x15
Back - Barbell Rows 2x15
Superset#2
Quads - Squats 2x15
Lower back/hips - Deadlifts 2x15
Superset#3
Skull Crushers 2x15
Calves 2x15
Rest: 120 seconds between sets
Saturday - Abs/Cardio
Sunday - OFF
Week 3
Workout 1
Sets: 4
Reps: 5
Rest: 60 seconds between sets
Workout 2
Sets: 4
Reps: 8
Rest: 90 seconds between sets
Workout 3
Sets: 3
Reps: 15
Rest: 120 seconds between sets
Week 4
Perform the same parameters as Week 3, but execute antagonist training for all six exercises.
Week 5
Workout 1
Sets: 2
Reps: 18
Rest: 120 seconds between sets
Workout 2
Sets: 2
Reps: 8
Rest: 60 seconds between sets
Workout 3
Sets: 2
Reps: 12
Rest: 90 seconds between sets
Week 6
Perform the same parameters as Week 5, but execute antagonist training for all six exercises.
Week 7
Workout 1
Sets: 3
Reps: 18
Rest: 120 seconds between sets
Workout 2
Sets: 3
Reps: 8
Rest: 60 seconds between sets
Workout 3
Sets: 3
Reps: 12
Rest: 90 seconds between sets
Week 8
Perform the same parameters as Week 7, but execute antagonist training for all six exercises.
_____________________________
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 saternal)
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RE: Help - 1/30/2007 8:29:38 PM
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saternal
Posts: 442
Joined: 10/19/2006
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He says choose a weight that takes me to failure at the last rep of the last set. Does this mean i use the same weight throughout the 3 sets?
If i did cardio as part of the off days, how long should i do it for?
And should i eat something before going for abs/cardio. Its ok to do cardio just by itself? cause i heard its best to to it after a workout to burn the fat. So should i do abs 1st or cardio.
And is it alright to take a break for 2 weeks? this week and next before i start on this program? Also, in a few weeks time i'll be going on holiday and i'm not sure if i can follow this programm strictly. Will this be detrimental to the plan?
< Message edited by saternal -- 1/31/2007 6:03:34 AM >
(in reply to danmirage)
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RE: Help - 1/31/2007 5:59:07 AM
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XtremeSki2001
Posts: 412
Joined: 1/16/2007
From: Philly, PA
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This has got to be one of the better threads on here and it addresses quite a few questions about Dan's guide.
That being said, I have a question.
/not attempting to hijack the thread
Dan, would you suggest one of the three plans you linked to above for losing fat over the max-ot program?
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(in reply to saternal)
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