quote:

Originally posted by dJuan atm i need more weight!!!! what should i do?

Right now to gain weight I eat:

foot long subway sandwich with 6 scoops of tuna (normally 4) lettuce, tomato, onions, green peppers, cucumbers, salt pepper, vinegar, and american cheese, toasted.

Then I have a 19 oz protein shake with 44grams of protein in it

Then I have 1/2 a BBQd chicken, a cup of rice, a cup of black beans, potato wedges, and a roll.

Then I have another 6 inch subway sandwich cold cut combo with double meat and the same toppings as before.

I finish up with a protein bar at night and then drink lots of water and gatorade throughout the day

quote:

Originally posted by Orbax Right now to gain weight I eat: foot long subway sandwich with 6 scoops of tuna (normally 4) lettuce, tomato, onions, green peppers, cucumbers, salt pepper, vinegar, and american cheese, toasted. Then I have a 19 oz protein shake with 44grams of protein in it Then I have 1/2 a BBQd chicken, a cup of rice, a cup of black beans, potato wedges, and a roll. Then I have another 6 inch subway sandwich cold cut combo with double meat and the same toppings as before. I finish up with a protein bar at night and then drink lots of water and gatorade throughout the day

how many calories do you roughly take in daily?

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Official Site - www.sterilis.co.uk

quote:

Originally posted by dj_kane how many calories do you roughly take in daily?

sandwich is a little over 1100 calories with 66 grams of protein

Chicken is about 100 grams of protein and 600 calories.
roll is 150, beans 220, rice 220. so that meal is 1150

next sandwich is 600 calories and 42 grams of protein.

the protein bar is 220 and 16g protein.

and protein shake is 320 calories and 44g of protein


so all total that is 3410 calories and 274 grams of protein.

Last edited by Orbax on Jan-23-2007 at 02:11

quote:

Originally posted by dj_kane eat eat and eat. eat big to get big.

that but more importantly make sure you are eating the RIGHT foods

I just had an 83 grams of protein dinner! Sick sick sick sickkkk

quote:

Originally posted by Ibizadreamer AG I just had an 83 grams of protein dinner! Sick sick sick sickkkk

83 grams in one meal? thats too much

ya i know..i didn't mean to have that much but oh well..it's in my body now lol

In honor of this thread, I upped the weight on all my exercises last night. I'm tired of being stuck on this plateau.

ive saw so many training routines and some confuse me so id like to know what yours are. ive saw some say:

chest/back/abs - monday
legs - wednesday
shoulders/bi's/triceps - friday

i tried this last year and failed to make gains i need to be training all those parts at least twice a week to build muscle. whats others take on this and your weekly routine?

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Official Site - www.sterilis.co.uk

I would say that the quality and intensity of your workouts is more important than how many times you work a muscle group in a week. Your muscles have no idea what day of the week it is, the don't care if they're on some sort of time schedule.

Pushing yourself harder with each and every workout, doing more than you thought you could, doing reps until failure and trying exercises you've never tried before combined with a good diet and lots of sleep / rest in between those intense workouts is better than doing the same routine day in and day out.

I've tried 2 different configurations and both worked great. I won't put days because, again, it just doesn't matter. I listen to my body and when I feel everything is healed and rested up to workout again I go in. Otherwise you'll notice you never move up to heavier weights, you stop seeing growth, you stop sweating and ultimately you get bored with the whole thing and stop for a while.

chest / back / abs / calves
legs
biceps / triceps / abs
shoulders / hamstrings / calves


or i split everything out

chest / abs
back / abs
legs
biceps / triceps / abs
shoulders / shrugs (upper back) / abs
hamstrings / abs

Every once in a while it's nice to concentrate on really working each individual muscle set. Plus your downtime is minimized so you can go to the gym more frequently.

I'd say working out is about 40 percent of the battle. Rest and eating are where most people screw up.

I like yoga.

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