RE: Any help with routine please
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RE: Any help with routine please - 6/25/2006 11:17:03 PM
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Letshavesome
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Ok thanks,
what about if i did 3 x 10,8,6 and kept the weight the same? would that be suitable for size?
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 6/25/2006 11:25:49 PM
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danmirage
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quote:
what about if i did 3 x 10,8,6 and kept the weight the same? would that be suitable for size?
9-12 rep range was what demonstrated optimal size gains
...so if you stretch that both ways..
You might do a set of 12-15 to failure and then add weight for 9-10 and then immediatly drop back to the first weight with no rest til failure...about 6-8
You could start with a weight that you can do 10 with and do 3 sets to failure that might go 10-9-8 or something
You can start with a weight you can do 12 with and add weight each set 12-10-8
Lots of options!
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(in reply to danmirage)
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RE: Any help with routine please - 6/26/2006 10:42:33 AM
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Letshavesome
Posts: 97
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what about something like this,
Day 1 A1) Dumbbell Bench Press A2) Skullcrushers B1) Arnold Dumbbell Press B2) Squats
Day 2 A1) Deadlift A2) Preacher Curl B1) Stiff Legged Deadlift B2) Reverse Curls
Day 3 A1) Dumbbell Bench Press A2) Skullcrushers B1) Upright Row B2) Squats
Day 4 A1) Deadlift A2) Preacher Curl B1) Stiff Legged Deadlift B2) Reverse Curls
Supersetting using 3 sets of 10 for each exercise.
Will this workout give me size gains, will be working around 75% of 1 rep max. Then each week i would increase the weight, or number an extra set thena fter 3 weeks or so, change the exercises but keep the order of muscle groups.
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/2/2006 4:18:59 AM
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Letshavesome
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im going to try it for a few weeks and see if i gain size. I was wondering what whey protiens are recommended? I was looking at the maximuscle Cyclone cus it has glutamine and creatine in it aswell but was wondering whether it is effective on aiding of packing on size?
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/2/2006 9:07:46 AM
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danmirage
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quote:
what whey protiens are recommended?
For what purpose? Why would you use protein?
quote:
aiding of packing on size?
Then you want food and perhaps to help you insure you get a meal every 3 hours you might have a Meal Replacement Powder on hand, in case.
The value for protein is either to raise the protein content of a meal (i.e. oatmeal with fruit+protein powder) or as part of a pre-workout anticatablic regimen (.1 g/lb of bodyweight) to spare muscle while training. and even then a meal 1 hour before training is as effective.
Post workout you want carbs with a little protein. 2-4x the carbs as protein. 20 grams protein and 40-80 grams carbs in close to a 1:1 fructose:dextrose mix.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
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http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
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(in reply to Letshavesome)
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RE: Any help with routine please - 7/2/2006 11:15:53 AM
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Letshavesome
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The reason for use would be lack of time for a meal whilst im at work in the evening. I already eat every three hours but find it difficult when working at the gym. Atm i take this before/after a workout;
2 scoop Vanilla Ice Cream
200ml Skimmed Milk
1/2 Eggs
1 Banana
is that ok?
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/2/2006 10:54:05 PM
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Letshavesome
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thanks, Only once or twice have i taken the shake before a workout. Normally i have a cheese salad about 1-2 hours before i workout then have some creatine and the shake i make about 15 mins after ive workout out. Just wondering what i could have before and after working out that doesn't involve supplements?
Wouldnt the egg provide the protein? Maybe if i just use the egg whites instead? I wanted something with simple sugars in to replace my glycogen stores after immediately after the workout but because im taking creatine, would that be too much carbs?
I find it very hard to eat straight after a workout, however, depending on the time i sometimes have turkey, noodles and some dark green veg.
I want something before a workout that will provide me with enough carbs to last throughout a workout which will prevent me burning lean muscle and that is not a supplement, and i want something that will be ideal for post workout without using supplements.
Also, ive just been reading that it is recommended to rotate your workout on a 3 monthly basis, bulking / cutting, and was wondering whether i should do the same? Ive been bulking for about 3 month and have gained a bit of bodyfat but would prefer to do 3 months of cutting to lose it if it'll be easier in the long run.
thanks
James
< Message edited by Letshavesome -- 7/2/2006 11:02:43 PM >
(in reply to danmirage)
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RE: Any help with routine please - 7/3/2006 8:20:24 AM
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danmirage
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quote:
Just wondering what i could have before and after working out that doesn't involve supplements?
Eat a supportive meal 45 minutes to an hour out pre and post. That works.
quote:
I wanted something with simple sugars in to replace my glycogen stores after immediately after the workout but because im taking creatine, would that be too much carbs?
Creatine is not a carb. Sucrose does not replace glycogen stores. A 1:1 ratio of fructose:dextrose(glucose) does. Such as banana. 118 grams of banana provides 5.72:5.88
You can look up the fructose:dextrose here; http://www.nal.usda.gov/fnic/foodcomp/search/
Creatine and carbs go fine together.
quote:
I find it very hard to eat straight after a workout
Have something to replace carbs and a little protein then in 45 minutes eat.
quote:
I want something before a workout that will provide me with enough carbs to last throughout a workout which will prevent me burning lean muscle and that is not a supplement, and i want something that will be ideal for post workout without using supplements.
Eat supportive meals. This keeps your carb stores as well as your protein stores high.
quote:
Also, ive just been reading that it is recommended to rotate your workout on a 3 monthly basis, bulking / cutting, and was wondering whether i should do the same? Ive been bulking for about 3 month and have gained a bit of bodyfat but would prefer to do 3 months of cutting to lose it if it'll be easier in the long run.
I do know that one must rotate and shift the focus of training regularly. I do not agree with the 3 month thing.
If you have been bulking for 3 months and muscle gains are still good...I recommend cleaning up the diet and continuing...you can cut for a month to lean out a bit with no loss of muscle if you simply do not lower the calories in and eat slightly different foods.
You can lose 1 pound to 2 pounds a week without losing muscle...but only for about 4 weeks, then you start to drop muscle.
_____________________________
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 - 7/3/2006 10:53:19 AM
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Letshavesome
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ok, pre workout i usually have a tuna sandwhich with 2 slices of brown bread (contains seeds) and a yogart but its normally around 4:30 and i workout about 6:00. Is that ok?
After i usually have the shake i desribed earlier (banana,milk, ice cream, peanut butter) then eat my main meal (turkey,noodles, kurly kale) at 7:30
Would i need to supplement or is the carbs and protein sufficent enough? Im going to do the workout i listed above for about 4-6 weeks then if no progress ill start to cut for a month then back to bulking.
For cutting do i need to reduce my calories to up to 500 cals below what i need but maintain the ratio of 25/50/25 as well as doing more cardio and using reps and sets for endurance (3 sets of 25?)
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/3/2006 11:29:39 AM
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danmirage
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quote:
ok, pre workout i usually have a tuna sandwich with 2 slices of brown bread (contains seeds) and a yogurt but its normally around 4:30 and i workout about 6:00. Is that ok?
Well, the meal construction ...not if the goal is to gain...and the meal to workout timing is a bit far off...90 minutes...but if the workout is brief and intensse...might be ok.
I tend to prefer 45-60 minutes, maybe 75...
Revisit this and look at the keys to meal construction:
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
PWO..post should be quickly assimilable mix of a 1:1 ratio of fructose:dextrose(glucose) and a protein source with carbs:protein at 2-4:1
banana,milk, ice cream, peanut butter
Banana is fine as the fructose:dextrose is 1:1, milk is not ideal, ice cream and peanut butter are fatty, not to mention the wrong type of sugar and the amount of sugar...
quote:
For cutting do i need to reduce my calories to up to 500 cals below what i need but maintain the ratio of 25/50/25 as well as doing more cardio and using reps and sets for endurance (3 sets of 25?)
Worry about getting your current program dialed in, THEN switch to planning for a good cut!
Look at getting your meal plan dialed in.
You also need to think about how you will vary the stimuli of that program every week! That is just the skeleton of the workout...but within the workout, think about what variables will you shift to keep the body adapting?
_____________________________
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 - 7/3/2006 2:24:48 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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thanks, i think i mainly need to concentrate on the diet.
With my workout i change the types of exercises completely but still train the same muscle groups on a weekly basis then go back to the begining after 2-3 weeks.
I still dont understand what i should be taking before and after the workout.
Pre workout should i take something like fruit juice (is that diluted) for carbs and something like nuts for protein and fat?
Post workout ill take a banana but what else could i take?
This is my diet below, there will be gaps where i need to adjust it; (Meal 2 and 4 i sometimes swap)
Meal 1
2 Eggs
Porrige with skimmed milk
Honey
2 slices white bread
Bertolli oil spread
Meal 2
2 banana
tuna (can)
2 slices of seeded brown bread
spoon of light mayo
Meal 3
white rice
chicken breast
spoon of light mayo
2 apples
Meal 4
Cheese salad with tomatos and light mayo
Pre Workout - ??
Post Workout - Milk, eggs, peanut butter, banana + creatine
Meal 5
Turkey Breast
Noodles
Broccoli
Spoon of light mayo
Kurly Kale
Meal 6
2 Weetabix
Skimmed Milk
2 Oranges
What looks like it needs changing for my goals (size in lean muscle tissue)
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/3/2006 11:49:38 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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right, im going to change my diet then post it here when ive tweaked it. I think ill start having mushrooms with my breakfast then add more protein later in the day e.g. meal 4 + 6. Ill also add some dark green veg with my chicken and rice and pre-workout ill take a scoop of whey protein and with same fruit juice as well as after.
does that sound any better?
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/6/2006 12:50:31 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Ok, this is what ive done now
For Meal 1 (breakfast) added boiled mushrooms + multivitamin
For Meal 2 ive swaped bread for baby potatoes
For Meal 4 ive swaped cheese for chicken breast
For Pre-Workout, fruit juice within 45 mins of workout (do i need anything else)
For Post-Workout, one serving of maximuscle cyclone + 1 banana
For Meal 6, ive added one serving of maximuscle cyclone
One the actually tub of cyclone, it suggests to take the shake in the morning and afterworkout. Is what im doing atm ok in terms of diet for my goals?
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/6/2006 12:58:39 PM
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Asian Invasion
Posts: 168
Joined: 7/5/2006
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the routine is fine but the order could use work.do ur heavy stuff first for ex. barbell curls first.
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(in reply to Letshavesome)
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RE: Any help with routine please - 7/6/2006 1:01:20 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
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quote:
For Pre-Workout, fruit juice within 45 mins of workout (do i need anything else)
You could include BCAAs (1/4 tsp per 35 pounds immediatly before lifting) or protein at .1gram per pound (.2 gram per K) with the juice...
quote:
Is what im doing atm ok in terms of diet for my goals?
Looks like it.
quote:
One the actually tub of cyclone, it suggests to take the shake in the morning and afterworkout
Becaue it is loaded with glutamin and creatine...But they would recommend 4 servings if they thought you wuold do it...sells more tubs.
However, I would add it to breakfast instead of M6 and have some protein with meal 6.
For the record...
maximuscle cyclone:
Per 1 serving=1.5 scoops = 60g
Cals 230
Protein 30g
Carbohydrate 21g
Fats 4.68
_____________________________
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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