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post #2291 of 4931 (permalink) Old 08-10-2012, 12:53 PM
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Re: Workout/Staying in Shape Thread

Cool.

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post #2292 of 4931 (permalink) Old 08-10-2012, 12:59 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Hohenheim of Light View Post
What's for lunch and dinner?
Lunch usually changes each day. Recently though, I've been having about 200g of rice and chopped up ham for lunch. I sometimes change the ham for a bit of chicken or change the rice for a baked potato. Dinner changes every night for me as it's my parents cooking. It normally consists of some form of chicken and either rice/baked potato/chips with a portion of vegetables.
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post #2293 of 4931 (permalink) Old 08-10-2012, 01:11 PM
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Re: Workout/Staying in Shape Thread

Many thanks to Hohenheim of Light and i$e. Will rep for sure. I'll work on tweaking my workout. I'm looking for a little gain of muscle, but mostly definition. Here's what I took from your posts:

-Legs 1x per week
-Little less Abs, I'll do them 3x a week I think
-I'll cut the cardio a bit
-3 sets, a few less reps with heavier weight
-Seperate Upper Body into a few different days, I think I'll do Biceps/Chest one day and then Chest/Triceps/Back on another. (I go light on chest, so I think that's fine)

Obviously not perfect by any means, but I'll keep tweaking it.

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post #2294 of 4931 (permalink) Old 08-10-2012, 01:19 PM
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Re: Workout/Staying in Shape Thread

Yeah that's better than it was before, but maybe try one of these splits, going into 3 days. No need to hit chest in both.

Mon - Push
Wednes - Pull
Fri - Legs

or

Mon - Back/Shoulders
Wednes - Chest/Arms
Fri - Legs/Abs

Both gave me great results over the years.

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post #2295 of 4931 (permalink) Old 08-10-2012, 01:21 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Hohenheim of Light View Post
Give a sample meal pattern and I'll tell you how to tweak it?
Sure. This would be a typical day, not too great but it's not like I'm stuffing my face either. I'll tell you whatever nutrition I know off the top of my head.

9AM: Wrap from Dunkin Donuts w/ cheese, eggs and bacon. 210 Cal/10 grams of protein

11AM: Bottle of Muscle Milk. 230 cals/25 grams of protein

1AM: 1/2 a sandwich (think like 2 inches wide, 2 inches long, small I know) with salami/ham/provolone/lettuce/O&V (this was leftovers from yesterday)

And now for what I plan to eat.

Around 4: Granola Bar/Peice of Fruit.

Dinner: Some salad w/ chicken and maybe a little pasta if we can cook (kitchen being renovated atm)

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post #2296 of 4931 (permalink) Old 08-10-2012, 01:22 PM
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Re: Workout/Staying in Shape Thread

How much do you weigh? 150 right? Up protein levels for sure.

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post #2297 of 4931 (permalink) Old 08-10-2012, 01:33 PM
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Re: Workout/Staying in Shape Thread

i have a question

i do this program : Day 1: Heavy upper body
Day 2: Heavy legs
Day 3: Medium / light chest, shoulders and triceps
Day 4: Medium / light back, biceps and legs

Note: All reps should be performed alone without assistance from a partner.

Day 1, heavy torso. Have about 3-4 min break between each exercise and 2 min break if you are super for.

1) Bench press variation. 4 sets of 4-6 reps.
2) Pendleyrow, t-bar row or cable rowing. 4 sets of 6 reps
3) push press, shoulder press and seated shoulder presses all with a rod. 3 sets of 4-6 reps
4) pullups, chins or pulldowns. 4 sets of 4-6 reps
5) Narrow bench press or dips. 2 sets of 6 reps

Exercise 2 and 3, and 4 and 5 can be super by alternating between exercises until you have made all the sets. (Superset explained later)

Day 2 heavy bones. Have 3-4 min break between each exercise

1) Squats . 4 sets of 4-6 reps
2) Straight deadlift or good morning. 3 sets of 6 reps
3) Backward outcomes increments up or Bulgarian outcome. 3 sets per leg with 6 reps
4) Hip Trust. 3 sets of 6 reps
5) Optional abdominal exercise. Here are my favorites.

Day 3 medium / light chest, shoulders and triceps. 1-3 min rest between sets. (Use the longest pause multiple joints exercises and shorter break of isolation exercises)

- Incline bench press, bench press or shoulder press. Topsett (Top Set is explained later)
- Flat weight bench, weight bench sloping floor or manual pressure. 3 sets of 8-10 reps
- Dumbell flies 3 sets of 12-15 reps.
- Sideraise 4 sets 10-12 reps
- French Press or JM press 3 sets of 8-10 reps
- Push Down drop set (drop sets is explained later)

Day 4 medium / light legs, back and biceps. 1-3 min rest between sets

- Deadlift. top set.
- Chins or Pull-down ceilings. 3 sets of 8-10 reps
- Bench Rowing or other rowing exercise with chest support. 4 sets 10-12 reps
- Face Pull or rear split flies. 3 sets. 12-15 reps
- Standing Barbel Biceps curl 3 sets of 8-10 reps
- Biceps isolation exercise. drop set
- Hack squat or leg press widowmaker (1 sett 20 reps)

Is this program good to bulid muscle?

Last edited by MMAMAN; 08-10-2012 at 01:38 PM.
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post #2298 of 4931 (permalink) Old 08-10-2012, 01:38 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by i$e View Post
How much do you weigh? 150 right? Up protein levels for sure.
155, I'm like 5ft 10. Skinny I know, but I think I can work to get up. Any mark for how many Grams or Protein for day? I know it's like 50-60 normally but what should I be eating? Any calorie quantity I should go for as well?

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post #2299 of 4931 (permalink) Old 08-10-2012, 01:40 PM
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Re: Workout/Staying in Shape Thread

About 150 grams of protein. Throw in a shake somewhere and you'll be close.

I'd guess your maintenance is around 2300-2500, but it's a trial and error thing.

You're still looking to cut so aim for 1800 and hit the cardio and you'll keep losing fat with the new approach to heavy lifting.

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post #2300 of 4931 (permalink) Old 08-10-2012, 01:44 PM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Punked Up View Post
155-160, I'm like 5ft 10. Skinny I know, but I think I can work to get up. Any mark for how many Grams or Protein for day? I know it's like 50-60 normally but what should I be eating? Any calorie quantity I should go for as well?
well to get more muscle you have to eat calore surplus.

usually it's 500 more than your maintenance level

go to this site to find out your maintenance level http://www.freedieting.com/tools/calorie_calculator.htm

eat 500 calories more the days you dont work out and 1000 calories more the days you work out

example your mainteneace level is 2000 calories. you eat 2500 calores the days you dont workout and 3000 calories the days you do work out

you have to eat more the days you work out because you burn more fat

and also be sure to have the right intake of protein, carbohydrates and fat
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