RE: Any advice would be good. (nextbigthing)

Thu, 11 May 2006 19:02:14 GMT

eat more real food

2 much supplements

RE: Any advice would be good. (phatso86)

Thu, 11 May 2006 17:48:13 GMT

ORIGINAL: Hackbart
The supplements I am currently taking are:

Optimum whey (post & pre workout)
Muscle Milk (@ bed time)
Creatine (25 grams qd)
Glutamine (15 grams qd)
Animal Pak Vitamins
Mammoth bars for meal replacement
Either Track or No Explode pre-workout.

correct me if I'm wrong but isnt all these suppouse to make u bigger???
if i were u i would take 100% whey by optimum nutrition, flax seed oil, fish oil, evening primrose oil, and multi-vitamins

since ur a cook it would be best to use olive oil rather than corn or vetable oil (though if u cook it too long olive oil turns to garbage, like overcooked vegetables)

i would also try to take in about 3500 calories a day
and try to keep the main source of fat being lean meat, nuts & seeds, and oils

RE: Any advice would be good. (danmirage)

Sun, 07 May 2006 23:35:21 GMT

I am guessing you would like to lose more fat?

Scale the workouts back to 45 minutes max.
Vary them every week!
Do cardio right after lifting.
Vary from low intensity to high intensity to interval.
Max combined time (lifting + Cardio) 75 minutes.

Eat a supportive meal every 3 hours as discussed in this post:
For Losing Fat
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm

Instead of the bars, switch to a meal replacement powder. The bars are loaded with sugar..which pretty much locks up the fat stores.

Any advice would be good. (Hackbart)

Sun, 07 May 2006 18:45:59 GMT

Afternoon everyone. Just a little background, I have been working out for the last two years or so, I usually workout for 5 months and than take 2-3 off. I went hardcore when I was 20 but I blew my knee out doing full squats with 450lbs, and it has never fully recovered. I can still lift heavy weights but the main affect is seen when I try to do any repetative movement such as stairs, cardio (jogging, running, sprinting etc.). The last year I let myself get out of control and ballooned up to 385lbs, and I was disgusted with this fat blob I saw in the mirror every day. Hence over the last 7-8 months I have dropped a large paportion of the wieght (now 315), but it seems like I have hit a state of equilibrium and I havnt made any body changes in awhile. I will list for you a bit of my training program and diet and any comments or suggestiongs would be appreceated.

Diet was a major contributer for loosing the 70lbs of fat. Many people always think it was due to junk food and eatting fast foods, but contrary to belief I just love food and I am a good cook so it was mainly over indulgance. My portion sizes would be drasticly bigger than the average person. In esshance I am a true Edomoph, whereas my brothers are mixtures of meso-ectos. At 16 I could do amazing fets of strenght but was always the fat boy. Anyways back onto the diet. I try to eat mod size portions 4-5 times a day, and at the minimum I utalize supplements just to fill in meals if I am at work or running around and just dont have time to sit (I am a nurse). My ratios are about 45% protien, 45% Carb, 10% Fat (I dont use any oils, butter or margine, this is just from natural sources). According to my diet plan I consume approximitly 3300 Cal a day. Yesterday I consumed close to 287 grams of protien, 360 grams of carbs and only 45 grams of fat.

The supplements I am currently taking are:

Optimum whey (post & pre workout)
Muscle Milk (@ bed time)
Creatine (25 grams qd)
Glutamine (15 grams qd)
Animal Pak Vitamins
Mammoth bars for meal replacement
Either Track or No Explode pre-workout.

My workout schedual is usually a cyclic two day routine with some type of cardio or a light polymetric workout during rest days (ie, M=Chest/Tri, T=Poly+skipping/rest, W=Back/Bi, T=Biking/Rest, F=Quads/Ham, S=Shoulders/Calves/Forarms, S=Rest+yogo/palaties). Recently I have switched it to a 3 day cycle (M/T=Chest+Tri+shoulder, T/F=Back+bi+forearms, W/S=Quads+hams+calves, Sundays rest) were I workout before going to work and than when I get home at nights I will do a light skipping routine and if there is time go for a 20-30min walk/jog. Here is a sample of my usual workout for chest, triceps, and shoulders:

Chest:

Warmup 2 sets x 20, flat bench with 135lbs

Flat bench (pyramid) 5 sets 12/10/8/8/6
Incline Dumbell press (pyramid) 3 Sets 15/12/10
Flat flys (pyramid) 3 sets 10/10/10
Cross overs (pyramid) 2 sets 12/12

Shoulders:

Military Press (seated) (pyramid) 5 sets 12/10/8/6/6
Arnold Press (pyramid) 3 sets 12/12/12
Front Raises (pyramid) 3 sets 10/10/10
Rear Delts 3 sets 15/15/15

Triceps:

Dips 3 sets 10-15
Two-handed overhead extension 5 sets 10/10/8/6/6
Kickbacks 3 sets 15/12/10
Pulldowns 2 sets of 15

IF you would like more details on my other workouts let me know. I have a general understanding of all the body mechanics.