traing plan

hey guys just wondering if anyone could help me with a traing pland i wanna train 5 days a week any help would be great thanks

what are your goals?,  what have you been doin? Are you new to lifting?

iv always done weaghts but nuffin 2 big im not 2 sure wat my goals r yet i sorta dont no i just wanna get big n riped atm im not 2 sure im still pretty new 2 this ur help would be realy good

thanks mmamonster

See link below for training methods, information and advice that you should know:

http://forum.bodybuilding.com/showthread.php?t=998224

Work out food intake - how many calories you need to consume:

BMR

Men: BMR = 66+ (13.7x wt in kg)+(5x ht in cm) -(6.8x age in years)
Women: BMR = 655+(9.6x wt in kg)+(1.8x ht in cm)-(4.7x age in years)

Activity Factors:

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR x 1.9 (hard exercise/sports & physical job or 2x day training, marathon, football camp)

Your Total Daily Energy Expenditure (TDEE)= Activity level x BMR

You take your TDEE (which using the equation above you have now worked out) and that is how many calories you need to maintain your current bodyweight. To bulk up add 500 calories onto it and that is the amount you need to eat.

Decide what percentage of calories are fat/carbs/protein. For example a good choice might be 40% carbs, 30% fat, 30% protein for someone looking to bulk.

Read the 'Diet and Nutrition' sections stickied topics for nutritional advice and information that you NEED to know.


Eat healthily, try to cut smoking and drinking out, get a 3 day full body routine (included in first link)


Best advice you can take is to remember, your diet is more important than the weights you lift.

V,
    You're the Clipart Photoshop GOD!

 

_Virtuoso_


See link below for training methods, information and advice that you should know:

http://forum.bodybuilding.com/showthread.php?t=998224

Work out food intake - how many calories you need to consume:

BMR

Men: BMR = 66+ (13.7x wt in kg)+(5x ht in cm) -(6.8x age in years)
Women: BMR = 655+(9.6x wt in kg)+(1.8x ht in cm)-(4.7x age in years)

Activity Factors:

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR x 1.9 (hard exercise/sports & physical job or 2x day training, marathon, football camp)

Your Total Daily Energy Expenditure (TDEE)= Activity level x BMR

You take your TDEE (which using the equation above you have now worked out) and that is how many calories you need to maintain your current bodyweight. To bulk up add 500 calories onto it and that is the amount you need to eat.

Decide what percentage of calories are fat/carbs/protein. For example a good choice might be 40% carbs, 30% fat, 30% protein for someone looking to bulk.

Read the 'Diet and Nutrition' sections stickied topics for nutritional advice and information that you NEED to know.


Eat healthily, try to cut smoking and drinking out, get a 3 day full body routine (included in first link)


Best advice you can take is to remember, your diet is more important than the weights you lift.

What virt sed lol! Have a read of all the info you can mate, those links are sound, good luck!

lol, im sorry, but diet being the most important factor is the biggest misconception there is.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

leeman


lol, im sorry, but diet being the most important factor is the biggest misconception there is.

You could obviously benefit from those links too.

V,
    You're the Clipart Photoshop GOD!

 

thanks for the advice, but i have a routine that is working very well for me.
 
eating well is the easy part. dragging yourself to the gym to train full bore 3-4 times a week in the winter is the most important part

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

I disagree but everyone is different, I find  most people I train get to the gym and train hard but cant follow a basic clean diet. Ive found manipulating diet is the biggest tool in changing body comp but everyone is entitled to an opinion!!!!!!!

mmamonster


I disagree but everyone is different, I find  most people I train get to the gym and train hard but cant follow a basic clean diet. Ive found manipulating diet is the biggest tool in changing body comp but everyone is entitled to an opinion!!!!!!!

ill agree with you there, man

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

leeman


lol, im sorry, but diet being the most important factor is the biggest misconception there is.

haha im guessing you are not very lean right now. and i agree with virt

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Personally I'd consider a 3 or 4 day full body or split workout instead.  Five days is a lot on the CNS and bodypart splits are generally less effective than other set-ups.

Any specific reason why you want to train five days a week?

-Vince DelMonte    
www.MuscleAdvantagePlan.com

It's really pointless to argue whether diet or training is more important.  Without either one you're screwed.

Like Vince said, 3-4 days a week is plenty.

Daniel265

leeman


lol, im sorry, but diet being the most important factor is the biggest misconception there is.

haha im guessing you are not very lean right now. and i agree with virt

 
pretty lean, cos i dont eat garbage and train extremely hard.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg