Weight Training

RE: Weight Training (cursor)

Fri, 02 Feb 2007 13:13:27 GMT

Eat your first meal at 6:15 AM
Start your workout at 7:15 AM
Eat your second meal when done with your workout. The nutrition can be divided into a couple of smaller meals if timing is inconvenient.
Eat your third meal for lunch
Have your fourth meal at about 3:30 PM, after you get home from school.
Have your fifth meal with your family at about 6:30 PM
Have your last meal near 9:30
Get plenty of sleep

meal 1 – 6-meal plan – Trueplaya6984
meal 1 – w o r k o u t . d a y . n u t r i t i o n
meal 1 – 38p - 85c - 9f = 583 calories
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – 38p - 85c - 9f = 583 calories
meal 1 – |[__w o r k o u t__]|
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – 38p - 48c - 12f = 466 calories
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – 38p - 48c - 12f = 466 calories
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnnn
meal 5 – 38p - 12c - 16f = 350 calories
meal 5 – nnnnnnnnnnnnnnnnn
meal 6 – 38p - 12c - 16f = 350 calories
meal 6 – nnnnnnnnnnnnnnnnn
_____________________________________
Total :: 233p - 291c - 77f = 2800 calories
33% protein + 42% carbohydrate + 25% fat
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯
values are rounded to integers at the 'meal' level
p=protein :: c=carbohydrate :: f=fat

RE: Weight Training (Trueplaya6984)

Fri, 02 Feb 2007 12:58:26 GMT

I'm 16 and I want to gain muscle. I eat at around 6:15 then workout. The next time I eat is lunch which is at the time I previously posted. I get home at like 2:30 and eat dinner around 5-6. So when should I fit in these meals

RE: Weight Training (cursor)

Fri, 02 Feb 2007 12:11:03 GMT

Truplaya6984 said: I also am trying to go by that meal plan.

How many meals are you willing to schedule into your day? You can usually do just fine with 5 or 6. Tell me when you'd have your first meal -- it's just before school, right? I can already see when you do your workout.

As I recall, you're 17 and want to gain some lean mass, right?

RE: Weight Training (Trueplaya6984)

Fri, 02 Feb 2007 11:59:22 GMT

Thanks guys. I'll try eating better and more meals and I hope I improve. Thanks
I also am trying to go by that meal plan.The thing is I workout first period in school (7:30 - 8:20) and I don't get to eat lunch until 12:30. I get home at 2 which would be the next time I get to eat. Any suggestions about that?

oh yeah what does 47p 19c 17f = t o t a l that mean? I'm a noob

RE: Weight Training (richard82)

Thu, 01 Feb 2007 13:13:48 GMT

yer its quite possible its a combination of working out too much and not consuming enough calories.

remember the more you are away from the gym (within reason), the more you will grow.

you can even go beyond the 5-6 meals a day and make it 7 if you need to. as long as you are consuming more than you are burning off, results will come!

RE: Weight Training (Imanerd)

Thu, 01 Feb 2007 10:45:37 GMT

Eat healthier, eat more often.

Train less.

Make sure your muscles are properly recovered before you go hammering them again.

RE: Weight Training (cursor)

Thu, 01 Feb 2007 05:09:16 GMT

If you're working out too much ... workout less. Proper recovery from physical stress involves rest. Ensuring that you feed your body properly will provide you with adequate fuel stores for the next properly structured exercise session. From what I see in your posts above, you're not eating near as well as you could. That's why I posted the comprehensive 5-meal plan, hoping that you might see that. If you're nutrition is off, and your training is excessive, a supplement here or there will have virtually no measurable effect.

RE: Weight Training (Trueplaya6984)

Wed, 31 Jan 2007 18:10:13 GMT

I have also heard that I might be working out too much. Is there like any supliment that helps recovery time?

RE: Weight Training (Nm0ney34)

Tue, 30 Jan 2007 22:15:36 GMT

well when I was in highschool we did a program called BFS, and it wasnt too bad.

Depending on how much your working each muscle group, I wouldnt work out that often, again I dont know what u really do each week tho.

you should be eating more meals, 5-6.

You shouldnt focus on how much you lift, what matters is your intensity, explosion, heart and skill at your position. But I do understand strength does matter to a certain point. Try not to compare yourself to those guys especially the steroid ones.

Im actually training to play semi...and my best advice to you is to get enough sleep, eat 5-6 meals a day, get enough protein, and center your workouts around squats/deadlifts/power cleans/bench along with everything else, but focus on the core explosive exercises.

also multivitamins are good, creatine helps a bit if you wanna look into it and protein mix is a good way to get those extra thru out the day.

good luck with ur football!

RE: Weight Training (cursor)

Tue, 30 Jan 2007 19:14:13 GMT

Compare that against your goals and your current plan. How do you think you might adjust your approach?

RE: Weight Training (cursor)

Tue, 30 Jan 2007 19:08:44 GMT

Just as an indication of what I do (and you can peek at my pic-link in my sig ... OK ... I'm an old fart), this is how I eat:

3000 calorie meal split
meal 1 -- 714 calories :: 50p 100c 13f
|[___w o r k o u t___]|
meal 2 -- 741 calories :: 50p 100c 13f
meal 3 -- 571 calories :: 50p 46c 21f
meal 4 -- 571 calories :: 50p 46c 21f
meal 5 -- 429 calories :: 50p 20c 17f

meal 1
oatmeal & 1% milk
egg scramble & toast (dry)
11p 46c 07f - rolled oats (1 cu)
00p 08c 00f - raisins (3/8 oz, about 22)
12p 17c 03f - 1% milk (1-1/2 cu)
24p 00c 00f - egg white (6 ea)
06p 30c 02f - 9-grain bread, toasted (1-1/2 slices)
53p 101c 12f = t o t a l
meal 2
banana - strawberry shake
08p 02c 01f - cottage cheese, low-fat (1/2 cu)
04p 22c 01f - yogurt, low-fat (1/2 cu)
06p 07c 02f - 1% milk (1/2 cu)
02p 39c 00f - banana (6 oz, about one+half whole)
01p 12c 00f - strawberry (6oz, try frozen)
31p 19c 02f - Myoplex Deluxe, creamy vanilla (3/4 packet)
52p 101c 06f = t o t a l
meal 3
open-faced chicken sandwich & salad
06p 30c 02f - 9-grain bread (1-1/2 slices)
00p 02c 04f - Miracle Whip (3/4 tb)
00p 03c 00f - Dijon mustard (3/4 tb)
44p 00c 06f - chicken breast, skinless (5 oz)
____________measured after cooking
00p 01c 00f - romaine lettuce (2 leaves)
____________ah, eat as much as you want...
01p 04c 00f - tomato slices (3 oz)
03p 03c 10f - mixed nuts (2 tb)
54p 43c 22f = t o t a l
meal 4
chicken (or tuna) salad
44p 00c 06f - chicken breast, chunk (use 5 oz)
____________canned in water
00p 03c 00f - romaine lettuce (4 leaves)
01p 04c 00f - tomato wedges (3 oz, about 1/2 tomato)
00p 09c 00f - water chestnuts (3 oz)
01p 07c 00f - yellow & red bell pepper (3 oz, sliced/chopped)
01p 04c 01f - cucumber, sliced (9 oz)
02p 06c 14f - avocado slices (2-1/2 oz)
00p 09c 03f - dressing, honey mustard vinaigrette (3 tb)
49p 42c 18f = t o t a l
meal 5
baked salmon & steamed squash
41p 04c 14f - baked atlantic salmon (7-1/2 oz)
06p 15c 03f - zucchini squash (21 oz, approx 3 whole)
____________cut to 3/8" slices, steamed for 6-7 minutes
47p 19c 17f = t o t a l

Compare this against how you eat.

RE: Weight Training (Trueplaya6984)

Tue, 30 Jan 2007 18:27:32 GMT

well, I work out every morning as a high school class. this usually composes of either lower body or upper body. I work on tone with my Youth minister on mondays. Then for football I work out all parts of the body Tuesdays and Thursdays, with various activites. Then if I feel like it I will work out at home. I eat 3-4 meals a day. Breakfast I usually eat eggs with 3 pieces of toast, small snack of milk and chips, then pizza or chicken sandwhich for lunch, then a sandwhich after school and then dinner, whatever my mom fixes.

My stats are
Bench 190
Clean 170
Squat 225
Curl give or take 100
im 6'2" 165lbs

RE: Weight Training (cursor)

Tue, 30 Jan 2007 13:47:10 GMT

If you're working out 7-10 times per week, yet indicating that your stats are not too good, then you should probably reduce the frequency of the workouts and more carefully structure your sequence of lifts. While this may not be the advice you want, you don't need a magic supplement to realize substantial improvement.

What are you eating in a single day?
What does your current workout plan look like for a week?

Weight Training (Trueplaya6984)

Tue, 30 Jan 2007 13:08:59 GMT

I am 16 years old and I'm in a football program. It is hard to keep up with my peers that take suppliments like NO explode, Gakic, and even some steroids. I was wondering what would be a safe but at the same time a product that will get strong fast. I work out 7-10 times a week. My stats are not too good so I am wondering if anyone out there would have a product that will help me greatly improve with minimum side effects