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Workout Thread IV (pg. 52)
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| Masonious |
Meal 1
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egg whites / egg beaters
and / or
dry oats
and / or
toasted whole grain bread with small amount real butter
and / or
protein shake
and
flax seed oil, multivitamin, fish oil, calcium, magnesium, zinc,
Meal 2
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apple / orange
1 scoop protein
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Wait an hour - take vitamin C: Recently it has been found that fat may reduce or eliminate the effects of vitamin C, so in case that study is correct, take it on an empty stomach.
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Meal 3
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boneless, skinless chicken w/ brown rice
and
steamed vegetables
or
raw, unsteamed spinach with balsamic vinegar and olive oil - add some parmesan cheese to taste (not too much)
Meal 4
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Another protein shake (1 scoop)
Meal 5
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fish
or
chicken
and steamed vegetables
eat this with some brown rice to get good carbs in you. This will help you get better sleep and give you vital energy.
Meal 6
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If you're really hungry before going to bed have another protein scoop.
Protein shakes are a great way to kill your hunger - low calories, little to no fat, low to no carbs, no sugar and the protein gives you energy as well as maintains your muscle mass - which burns calories for you around the clock.
And by protein shakes I'm not talking about Muscleman 5000 that is intended to help people gain weight.
You can buy protein powders that contain several different types of protein that have different absorption rates - this is the type of powder I'm referring to.
The general rule is if you're working out and want to maintain muscle mass - then 1gram of protein per pound of body weight will do the trick. I would stick with that rule for a few weeks and, if you do not notice yourself losing weight, slowly decrease your protein intake.
Alcohol, snacking and starving yourself only to feast at night are all things that will set you back if not destroy your attempt to lose weight. Try to drink only on the weekends and when you do, drink in moderation. If you have to get tore back, do so with hard alcohol. |
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| Masonious |
i'm up 25 pounds from this time last year, gains all around but focused a lot on arms, chest and back. I'm now cutting and plan to lose 10 - 12 pounds. Currently 205, should be 195ish by summer.
I'm really tired of being fat :(
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| Danila |
| quote: | Originally posted by Masonious
i'm up 25 pounds from this time last year, gains all around but focused a lot on arms, chest and back. I'm now cutting and plan to lose 10 - 12 pounds. Currently 205, should be 195ish by summer.
I'm really tired of being fat :(
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looking solid man |
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| nrjizer |
I'm focusing on cutting now too. I'm still busting my ass in the gym, though. I'd like to still make whatever gains I can while I cut--or keep the mass/strength I have now, at the very least.
My question is, how should I be combining my cardio (running, mostly) and weight lifting to get the most out of both? Should I run in the morning on an empty stomach, and then lift later in the day after I've eaten? Should I run immediately after lifting? Or prior? Or does it not make any difference either way? |
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| chimera66 |
| what would you do? lately been busy with my internship and school; by the time i get home completely drained :(. is it worth it going to the gym at 9pm only knowing that I'll have 5hours of sleep maximum a night? i know sleep is important but working out gives me energy but working out cuts into my sleep time. |
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| mid0l |
Any tips on how to get up to my 200 LB goal? Here is what i'm doing now:
1. Eating food. As much as I can, but trying to focus on protien.
2. Working out like a madman on legs (which I need to gain a ton of mass on anyway), and adding power movements like push presses and deadlifts into my routines.
3. Sitting on my ass the rest of the time.
That should work shouldn't it. I'm at about 180 here now.
And what the is the Vitamin C for? |
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| Floorfiller |
| nice mason...so what's that arm? 16.5....17? |
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| Andryuha |
| quote: | Originally posted by mid0l
Any tips on how to get up to my 200 LB goal? Here is what i'm doing now:
1. Eating food. As much as I can, but trying to focus on protien.
2. Working out like a madman on legs (which I need to gain a ton of mass on anyway), and adding power movements like push presses and deadlifts into my routines.
3. Sitting on my ass the rest of the time.
That should work shouldn't it. I'm at about 180 here now.
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SOunds like you're on the same boat as me. I went from 165 in december to 180 (currently). Honestly, I don't see that much of a difference. I must admit though that my shirts feel a bit tighter now.
I eat 5 full meals a day and work out with the heaviest weights I can manage. |
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| Masonious |
| quote: | Originally posted by nrjizer
I'm focusing on cutting now too. I'm still busting my ass in the gym, though. I'd like to still make whatever gains I can while I cut--or keep the mass/strength I have now, at the very least.
My question is, how should I be combining my cardio (running, mostly) and weight lifting to get the most out of both? Should I run in the morning on an empty stomach, and then lift later in the day after I've eaten? Should I run immediately after lifting? Or prior? Or does it not make any difference either way? |
I would not be doing cardio in an attempt to cut. Walking at an incline for 20-25 minutes will burn more fat and maintain more muscle. However, breaking your treadmill session off from your workout is a good idea. And don't touch the treadmill the day before, of or after a legs day.
How much do you weigh and much protein are you taking in during the day? |
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| Masonious |
| quote: | Originally posted by chimera66
what would you do? lately been busy with my internship and school; by the time i get home completely drained :(. is it worth it going to the gym at 9pm only knowing that I'll have 5hours of sleep maximum a night? i know sleep is important but working out gives me energy but working out cuts into my sleep time. |
I would definitely be getting the best sleep I could right now. Trying to workout during such a hectic time will probably ensure you do poorly at school, sleep and the gym.
Do you have time on Fri / Sat / Sun? You can do a lot with 3 days a week. I would be eating 5 - 6 small healthy meals a day with good carbs from whole grains and focusing very hard at the gym Fri / Sat / Sun. You only need an hour or so each day in the gym so it shouldn't be a *huge* time drain. |
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| Masonious |
| quote: | Originally posted by mid0l
Any tips on how to get up to my 200 LB goal? Here is what i'm doing now:
1. Eating food. As much as I can, but trying to focus on protien.
2. Working out like a madman on legs (which I need to gain a ton of mass on anyway), and adding power movements like push presses and deadlifts into my routines.
3. Sitting on my ass the rest of the time.
That should work shouldn't it. I'm at about 180 here now.
And what the is the Vitamin C for? |
For weight gains you should be taking in 1.5 - 2 grams of protein per pound of body weight and 3x that in carbohydrates (good carbs). You should be splitting that into 5 - 6 meals per day with your last carb intake around 6:30.
Working out is, of course, important but you should be in the gym no longer than one hour and no more than 4 days a week for heavy lifting days. To get a good workout in less than an hour you obviously have to have a very intense workout which is the point. After an hour or so your body will start sending a signal to store fat which you don't want. I went the path of supplements and, while expensive, I saw excellent gains - especially with NO-Xplode.
You're right to be doing the big, power movement workouts, those will result in the biggest weight gains - especially squats.
Resting is unbelievably important, not just at night but taking a couple days off now and then to let your body heal and grow.
Vitamin C is very important for many reasons, it helps create collagen which is used in the creation of tendons and ligaments which you are straining and damaging by working out. It is also important in the synthesis of carnitine - carnitine helps carry fat to mitochondria for conversion to energy. Vitamin C has also been shown to affect mood as it's also partly responsible for the creation of norepinephrine.
Every time you have an intense workout, your muscles mine your body of nutrients, it's very important to at least be taking a multivitamin every day to stay healthy. |
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| Masonious |
| quote: | Originally posted by Floorfiller
nice mason...so what's that arm? 16.5....17? |
Holy crap, good guess :wtf: Just a hair over 16.5 ^.^ |
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