HI guys - wanna give me input

RE: HI guys - wanna give me input (danmirage)

Mon, 12 Dec 2005 23:22:13 GMT

Lipotropics how can I find that stuff and does is have any negative effects on the liver?

Natural substances...support the liver actually...

Choline Bitartrate 1000mg
Inositol 1000mg
Taurine 300mg
Methionine 300mg
Betaine HCl 500mg
Milk Thistle 80% 525mg
N Acetyl Cysteine (NAC) 150mg

use for 30 days...example:

Lipotropic <---link

Running a bit while there is ok. The idea is to let the body heal up and rest, and to decondition your body again so when you caome back you get more from your training.

I meant to be clear that 16 sets for some bodyparts is likely overtraining them. When you com back, focus more on quality and intensity vs. quantity.

Have fun...tell us what is up when you get back!

RE: HI guys - wanna give me input (walhar)

Mon, 12 Dec 2005 22:56:42 GMT

Hey Thanks for the very helpful reply.

I probably will take some time off when in Florida but I don't think I will be able to resist getting in a few runs, I love to run. I will probably end up eating alttle extra on Christmas day so running will help me feel alittle justified ( I know it won't justify a day of overeating but still it makes me feel better).

All your input is very good!!!

When I am back I might take a month or two off running or any cardio and work on high weight lower reps to build strength.

After that time I will be back at the fat loss hopefully it ends one day LOL.

You mentioned Lipotropics how can I find that stuff and does is have any negative effects on the liver?

Thanks for taking the time to help!!!

RE: HI guys - wanna give me input (danmirage)

Mon, 12 Dec 2005 21:37:10 GMT

First, if you have been going for a 12 week cycle, it is good to just take a week off.

Just do whatever you do down there and have a good time.
Don't overeat or whatever, eat good, but watch the calories.

Honestly...I think you are probably doing all right.

The body adapts to training so you have to vary your intensity and training every few weeks.
That goes for gym and cardio work.

The same 45 minute run is worth less and less as far as caloric burn week after week.
How about interval sprints for 2-3 weeks, then bike riding for 2-3 weeks, then swimming 3 weeks, then running, then jumping rope..get the picture.
After you return start with 30 minutes at a moderate pace of something, after 2 weeks up the tempo, after 2 weeks switch the type of training.

You want to keep the body trying to adapt to what you are asking of it.
You want to keep any muscle you gain. Lose fat.

You eat 5x a day and that is good. Every 3-4 hours...if you want to tweak that, eat every 3 hours...they would be smaller meals just spread it out. Meals are metabolic events.

Have your last meal be low fat and moderate protein.

You can have a small whey protein shake or Amino acids 30 minutes before your workout and run and again 30 minutes after. This is GH promoting and muscle sparing.

Warm up before you train. Keep the workout under an hour...not counting warm up, stretching and cardio.
This is a 4 day split. since you are doing around 16 sets per bodypart...that is quite a bit for a normal non drug routine...but you have about 7 days off per bodypart so that may be ok.

You could come back and work more power or strength for a while to get your poundages up...

Strength is working in the 6-8 range, slow movements very controlled, 3-4 sets per bodypart, max weight you can handle in this fashion, 4-7 days between repeating a bodypart. 2+ minutes between sets.

Power is working 1-5 reps range, 4-8 sets per bodypart, explosive movements, 3+ minutes between sets, max weights or pyramid weights, 3+- days between bodyparts. that would be 2 on 1 or 2 off and repeat.

After you move up in weights, you can go to a more muscle building routine
3+- sets per, 9-12 reps slow to moderate pace with control, 30-60 seconds between sets, 4-7 days between repeats.

When you do this you can alternate some of those exercises and others, rotate em in and through...

Consider rotating intensity building into your routine...supersets, slow reverse, slow eccentric (flex), etc.

You should be getting .6-.9 grams of protein per pound of bodyweight...plus sufficient carbs and fat.

8-12 cups water++, a multivitamin...you might consider taking Liptropics as they work on fat reduction in the liver.

Diet is essential and if you really want to get specific about your results, you can dial in your calories..
You may benefit from changing the ratios of protein carb and fat in your diet.
Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals <------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use...

You are looking for:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
...of your total calories.

Hows that for starters?

RE: HI guys - wanna give me input (walhar)

Mon, 12 Dec 2005 15:46:01 GMT

Thanks for responding!!!

OK here goes

Day 1 Back and 30 - 45 minutes running

Wide grip pull up machine with 60 lbs assistance so I gues it would be 145 since I weigh 205 5 x 8 reps

Lat pull down 4 x 10 reps 110 lbs

Hammer strength Row 4 x 10 140lbs

Hyper Extensions 4x 20

I do my run directly after workout

Day 2 shoulders and BiCeps

Military Press 5x8 60lbs
Upright row 4x10 60lbs
side raises 4x10 20lbs
Shoulder shrugs 65lbs 3x15

Rope Hammer Curls 5x8 70lbs
Elbow back Cable curls 4x10 30lbs each arm
Twisting dumbell curls 4x10 25lbs each arm
Concentration curls 3x15 20lbs

Day 3 Legs and running 30-45 minutes

I don't have a regular routine for usually

Leg press 5 x10 540lbs
Quad extentions 4x10 90lbs
Leg curls 4x10 90lbs
Calf raises 3x20 90lbs

day4 Chest and tri

Bench press 5x8 90lbs
Incline Dumbbell Press 4x10 80lbs
Decline Hammer strenth 4x10 90LBS
Flys 3x12 45lbs

Close grip press 5x8 50lbs
Rope push downs 4x10 100lbs
Skull Crusher ezbar 4x10 20lbs
Overhead Barebell Extensions 3x15

Day 5 Abs and run 30-45 Minutes

For abs I just do a buch of situps roman chair crunches etc..

AS you can see I need to develope a better plan and get heavier on the weights now.

As for My diet it roughly looks like this:

Breakfast: 2egg whites 1 egg, 1 seriving red river, 1/3 Bran buds, Fish oil pill

Snack 1: Protein shake 32 g protein and 1 tbsp Mixed unsalted nuts

Lunch Tuna and multi grain bread, Multi Vitmin, fish oil fruit. Sometime I have left over dinner if I don't have tuna. or turkey chilli.

Snack 2: Protein shack 32 g protein with Green+, Tbsp Flax seed, 1/2 cup mixed berries, green tea.

Dinner: Depends on the night but usually one of these. and fish oil

Whole wheat spaghetti or manacotti.
or
Turkey Chilli
or
Stew
or
stuffed peppers

I am grateful for any input and thanks for looking!!!!

RE: HI guys - wanna give me input (danmirage)

Mon, 12 Dec 2005 14:04:25 GMT

Post up your current training (gym cardio) and your diet and then...we can tweek it.

You want to gain muscle first if you ask me.
You may lose fat along the way.

HI guys - wanna give me input (walhar)

Mon, 12 Dec 2005 10:18:13 GMT

I just wanted to say hi and see if I can gain some input. I am 29 years old from BC, Canada.

I am not new to the gym but I gues I have been gpoing off and on for many years.

I have just completed a 12 week goal that was a great begining I lost 15 lbs 220 down to 205 and I went from a 38 waist to 34. I am just about to go to Florida for vacation so I will be spending the next 3 weeks running and eating right. I might add some push ups, sit ups, pull ups, while I am away from the gym. I will be back on Dec. 28 and am trying to plan for my next 12 week goal. I still have my gut even though smaller than before, but my muscles are harder maybe even alittle bigger. I have been running 3 time a week and weight training 5 times a week. with no real purpose but to better myself. I would like to get slightly bigger but lose the fat.

Does anyone have any input for me. Should I focus on building for 12 weeks then cut for 12 weeks. should I try to do both at the same time. I need to develope a plan and need help. Any info would be great.

Here is a pick of me now it's not great but better than 12 weeks ago: