RE: Any help with routine please
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RE: Any help with routine please - 2/4/2006 10:37:10 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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I am guessing Moderately to Very active.
Remember, this is a starting point. Use fitday.com to track your caloric intake or better yet, use it to PLAN a diet that meets your goals! Then eat that way for a week and measure the results...then you will know how the diet is working!
At the end of the week (and each week) check your body composition again - always at the same time of day with the same method and tools.
---If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at adjusting your caloric intake and nutrient balance.
--If you are just losing fat, add 250-500 calories.
--If you are just gaining muscle go another week as is.
--If you are gaining fat and muscle, this is good. If it is too much fat, you can drop calories 250 or add a bit of cardio...depends on what your level of cardio is to begin.
--If you are gaining muscle and losing fat...you are at an optimal balance, go another week as is....unless you are losing weight overall...then add 250-500 calories.
To insure you do not adapt to your training and keep gaining muscle, vary your training in the gym. Vary the intensity of it. There are a lot of intensity principles that you can toy with to spice up your results a bit.
Some discussion threads on varying intensity...
http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256
http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183
Be sure you let us know how it is going!
_____________________________
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 Letshavesome)
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RE: Any help with routine please - 2/18/2006 1:22:37 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Hi,
Ive been joggin recently and found that after a certain amount of time, i got bad stomach pains which prevents me from running further. In order for the pain to disappear, i have to stop and breath heavily. Does anyone know what is causing this and how i prevent this?
Also, what would my calorie intake need to be for;
A. Maintaing weight
B. Bulk up
Could anyone please explain what the 5x5 workout is and an example of this workout as my friend is interested in bulking up?
Thanks
(in reply to Letshavesome)
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RE: Any help with routine please - 2/18/2006 1:43:58 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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quote:
Also, what would my calorie intake need to be for;
A. Maintaing weight
B. Bulk up
Read my posts above and follow the link on calories needed, there is a spreadsheet link at the bottom of the page I link.
quote:
Ive been joggin recently and found that after a certain amount of time, i got bad stomach pains which prevents me from running further. In order for the pain to disappear, i have to stop and breath heavily.
There are lots of causes for pains in the abdominal region while running. Had you eaten or imbibed water in the last hour for example. Are you out of condition and just starting jogging?
quote:
Could anyone please explain what the 5x5 workout is and an example of this workout as my friend is interested in bulking up?
http://www.vegsource.com/articles2/mahler5x5r.htm
_____________________________
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 danmirage)
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RE: Any help with routine please - 2/18/2006 11:33:58 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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The diet ive been on ive maintained my weight whilst ive not been working out. When i start exercising again, then ill be taking my supplements too and maybe add the calories to by 250 to put on that bit of mass.
When i run, i normally wait for about an hour and a half to 2 hours until i run but i would have most likely drank water. Ive had just started jogging, do you think the pain will gradually go over time if i keep jogging?
(in reply to danmirage)
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RE: Any help with routine please - 3/19/2006 2:23:18 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Just got few things to ask about the 5 x 5 workout;
Will it give both mass/size and strength results and are you to use the most weight you can do until u can get just 5 reps out?
Also, what type of cardio would be needed to gain lean muscle mass and become more cut along side the 5 x 5?
thanks
(in reply to danmirage)
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RE: Any help with routine please - 3/19/2006 3:29:49 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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quote:
Will it give both mass/size and strength results
Strength yes.
Size, only if you are in a caloric surplus.
quote:
are you to use the most weight you can do until u can get just 5 reps out
The weight should allow you to do the reps in perfect form with no cheating, spotting, or other help.
quote:
Also, what type of cardio would be needed to gain lean muscle mass
Eating properly is how you gain lean mass.
quote:
and become more cut along side the 5 x 5?
If you have a tendency to gain fat while gaining weight..and to gain mass you MUST be gaining weight..then 20 minutes low/moderate cardio 3x a week.
You should be warming up with 10 minutes cardio and cooling down with 5 mins after you work out...start with that and see if you are gaining weight.
Look in my gain mass post at the bottom for how to track and tweak do make lean gains.
< Message edited by danmirage -- 3/19/2006 3:42:40 PM >
_____________________________
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 Letshavesome)
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RE: Any help with routine please - 3/19/2006 11:44:57 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Thanks for your help,
What do you mean by calorific surplus? Does my expenditure need to be more then intake or vice versa?
(in reply to danmirage)
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RE: Any help with routine please - 3/26/2006 6:31:29 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Could someone please workout out what
25% Protein
50% Carbs
25% Fat
is in both calories and grams saying the total calories is 3600
Also, what percentages would be ideal for gaining muscle mass?
thanks
(in reply to danmirage)
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RE: Any help with routine please - 3/26/2006 6:54:14 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Ive just had a go at working it out and i got this
3642 calories
60% carbohydrates = 546.3g
17 % Protein = 157.9g
23% Fats = 93.1g
haven't got a clue if it is right (was using a book to help)
(in reply to Letshavesome)
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RE: Any help with routine please - 3/26/2006 8:28:17 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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Your math was pretty much right on.
quote:
Could someone please workout out what
25% Protein
50% Carbs
25% Fat
is in both calories and grams saying the total calories is 3600
Also, what percentages would be ideal for gaining muscle mass?
Watch closely!
3600 calories
25% = 3600 x .25 = 900 calories from protein
50% = 3600 x .50 = 1800 calories from carbs
25% = 3600 x .25 = 900 calories from fat
PRrotein has 4 calories per gram
Carbs have 4 calories per gram
Fat has 9 calories per gram
900 calories protein divided by 4 = 225 grams protein
1800 calories carbs divided by 4 = 450 gram carbs
900 calories fat divided by 9 = 100 grams fat
For gaining muscle this 25/50/25 works well if you tolerate high fat and protein.
Look in the gaining mass link I give above to see other possibilities!
_____________________________
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 Letshavesome)
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RE: Any help with routine please - 3/26/2006 9:50:06 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Thanks,
Just wondering what ratio i should go for, the;
25% Protein / 50% Carbs / 25% Fats
or
17% Protein / 60% Carbs / 23% Fats
the top ratio was just a guideline i was checking (3600 calories) whereas the second one was what i calculated using 3642 calories
(in reply to danmirage)
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RE: Any help with routine please - 3/26/2006 11:09:17 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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3600...3642..that is basically the same.
You are still looking to gain?
25% Protein / 50% Carbs / 25% Fats
or
17% Protein / 60% Carbs / 23% Fats
Here is the deal...everyone has a different preference for digesting food...so if you feel better physically with higher fat/protein and your body responds better to it..then the top..if you feel healthier/more energetic with lower fat/protein and higher carb....then the lower.
Note that 157 g protein is fine that gets you just over 1.7g per kg or protein. Thats minimum.
So, whichever makes you feel better!
Whichever makes you respond better.
_____________________________
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 Letshavesome)
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RE: Any help with routine please - 3/26/2006 11:27:53 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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thanks again, you've been a massive help.
I'll try the 25/50/25 and see how i get on, if that dont work then i'll try a different one and elimate the ones that dont work through trial and error.
(in reply to danmirage)
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RE: Any help with routine please - 4/8/2006 12:52:23 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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I thought i would post a diet plan that ive been trying for over a week know
Meal 1
3 eggs (raw / boiled / scrambled)
2 slices of bread
Apple juice (100ml)
Calories = 464
Protein = 29.1g
Carbohydrates = 44.7g
Fats = 19.6g
Snack
Tuna in brine (can)
2 banana
Calories = 291
Protein = 26g
Carbohydrates = 46g
Fats = 1.6g
Meal 2
White rice (200g)
Chicken in white sauce (1/2 can)
1 orange
Calories = 616
Protein = 33g
Carbohydrates = 74.4g
Fats = 21.2g
Snack
Can of baked beans
Calories = 298
Protein = 19.2g
Carbohydrates = 53.6g
Fats = 0.8g
Workout
500ml orange juice + 500ml water
Calories = 180
Protein = 3g
Carbohydrates = 44g
Fats = 1g
Post-workout
2 scoop whey protein
1 scoop of creatine
Calories = 324
Protein = 33.2g
Carbohydrates = 35.1g
Fats = 2g
Meal 3
Turkey breast (125g)
Noodles (150g)
Curly kale (85g)
Broccoli (85g)
Calories = 757
Protein = 50g
Carbohydrates = 117g
Fats = 11g
Snack
1/2 mango
2 weetabix + 150ml skimmed milk
Calories = 277
Protein = 10g
Carbohydrates = 58g
Fats = 1g
Before bed
1 scoop whey protein
1 scoop creatine
Calories = 243
Protein = 16.6g
Carbohydrates = 33.7g
Fats = 1g
Total
Calories = 3450
Protein = 220.1g
Carbohydrates = 506.5g
Fats = 59.2g
Ive noticed ive put on slight amount of weight, but have not been doing as much weight training as i would be normally. Is this right or do i need to change my diet slightly?
thanks
(in reply to Letshavesome)
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RE: Any help with routine please - 4/8/2006 2:31:01 PM
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williat
Posts: 15
Joined: 3/7/2006
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Your diet looks pretty good. Theres a few things you could throw in to change it up every once and a while. Check the nutrition forums theres great ideas in there. Overall your workout looks pretty good too. The only thing I notice is that you work chest and biceps on one day and triceps and legs on another. When you work your chest you are also using your triceps (such as; bench press for instance). What works well for me is putting triceps and chest on one day and Back and biceps on another. Some people dont like this, although when you think about it, it makes sense. IT relates to the whole push and pull workout but it insures you wont be working your triceps too often considering muscles need about 4 days to totally repair itself. So far everything looks really good. Try to drink alot of water also!
(in reply to Letshavesome)
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RE: Any help with routine please - 4/9/2006 8:52:25 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Thanks for your help
Im going to start into my proper routine workout atm, but i was wondering what workout would be suitable for quick gains in muscle hypertrophy. Ive been trying the 5 x 5 but was thinking in doing something else before i become committed to the 5 x 5. All i need is a rough idea with reps and sets and recovery periods, the actual exercises i can pick myself but any suggestions would be great(i can only do exercises with db and bb). I also have a workout partner which means i'll be pushed to my limit.
Just two question about the diet -
Is is sufficent for my goals (bulk up)?
Is eating 3 eggs a deal healthy?
thanks for your help, much appreciated
(in reply to danmirage)
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RE: Any help with routine please - 4/9/2006 9:23:30 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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3 eggs is fine.
The diet may be sufficient, but it is not optimal.
Take body composition and circumference measurements and
Go a week eating it then retake the measurements.
After 3 weeks you will know with some certainty if it is sufficient for you.
Truth is everyone responds a little differently.
The linked post tells how to tweak the diet to make it optimal and how to do composition based adjustments.
Post also gives links to a few different workouts that are designed to help maintain the momentum of gains....at the bottom.
If you have trained less than a year..start with 3-days or SAIS.
THere is no one perfect routine for hypertrophy. By definition hypertrophy occurs in response to when you ask the body to do something it is not accustomed to...therefor the goal is to keep the the body unaccustomed to the training... the post discusses this and links routines and variation discussions as well.
_____________________________
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 Letshavesome)
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