SteveW
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Registered: 15th Jul 02
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mixed.
doing it as a triangle set or whatever you wanna call it.
lighter weights on higher reps moving to heavy weights on low reps.
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jaffa
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Registered: 27th Mar 00
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No leg day?
Any squats, deadlifts builit into it?
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AdZ9
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Registered: 14th Apr 06
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all about the heavy weights and low reps for packing on size!
When you started did you do alot of compound exercises? The best ones to pack on size is bench press, dead lift, squats, wide chin ups, military press etc.. all the pull/push compound exercises! If your still wanting to pack on size then concentrate on them, but if your defining/toning up then you can target single muscles
Nice loss too, not bad in less than a year. did you lose alot at first and lose alot of muscle or keep it steady all the way through?
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SteveW
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its been pretty steady really. not noticed much muscle loss.
yeah i do deadlifts (thought i put that in there  )
not doing squats yet.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by jaffa
No leg day?
Any squats, deadlifts builit into it?
no shock really though, I've never seen anyone squating at the gym i go to.
Get some leg work done Steve its pretty much essential and will do you alot more good that fucking about with some daft barbell curls or what have you.
I find it alot more safisfying as well when you see progression in exercises such as squats, deadlifts, pull-ps, dips. Allthough its pretty shit when you don't go for ages then go back and can't do half what you could do, and end up fucked after 4 pull-ups. 
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SteveW
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quick question.. lots of message boards say to eat lots of cottage cheese.
good form of protein. they normally eat this before bed tho.
what if i ate a small tub at lunch with tuna sandwich?
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jaffa
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Registered: 27th Mar 00
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quote:
Originally posted by SteveW
quick question.. lots of message boards say to eat lots of cottage cheese.
good form of protein. they normally eat this before bed tho.
what if i ate a small tub at lunch with tuna sandwich?
slow digesting so ideal for before bed as digests overnight
good source of protein can't see why not in the day, I do with wholemeal bagel as mid afternoon snack
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Cosmo
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its good before bed as is slow releasing.
I dont do any leg exercises. My legs are naturally large (through years and years of Rugby, football and sprinting). I just let my cardio (bike and rower) deal with toning them.
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SteveW
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might have to start eating it then
i dont do a huge ammount of leg excercise as they are pretty big already. and quite toned too. dont need much work on them
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Cosmo
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quote:
Originally posted by SteveW
i dont do a huge ammount of leg excercise as they are pretty big already. and quite toned too. dont need much work on them
same as me, and your cardio is fairly similar so that will take care of all the toning you need.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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have you tried working out how much protein you need a day? shovelling in protein will probably just result in you wasting your money to be fair.
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SteveW
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its meant to be 1g per pound you weigh
so if your 180lbs then you need 180g protein.
think thats the rough guide.
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Carl
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you should do leg exercises, They are large muscles so working on them helps increase grow related hormones that will help your training all around. (im sure it's alot more complicated than that but thats the basic gist behind the idea!)
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Cosmo
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quote:
Originally posted by SteveW
its meant to be 1g per pound you weigh
so if your 180lbs then you need 180g protein.
think thats the rough guide.
1.5g if your bulking TBH. And in portions no bigger than 40g MAX or you'll just piss it out!
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SteveW
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oh ok. cool (didnt know that)
so mid afternoon snack could be cottage cheese, say around 3-4pm then i normally have a shake before gym at around 6pm(ish) then also when i get home 7:30-8pm
hmmmm sounds likes a plan
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Cosmo
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a decent meal around 1.5hrs before the workout, then a shake about 30-15mins before you go would be best bet.
Shake afterwards is always good as will also produce an insulin boost which will help to absorb the protein.
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Carl
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I've just done some work for my nutrition module as part of my degree, I had to do some work on the dietry requirements of a lacto-ovo body builder, remembered i found some good stuff out and stuck it in my appendices, this might help you steve,
Appendices 2
American Dietetic Association. (2000) Nutrition and Athletic Performance, Medicene & Science in Sports & Exercise. American College of Sports Medicine
Carbohydrates are important to maintain blood-glucose levels during exercise and to replace muscle glycogen. Recommendations for athletes range from 6 to 10 g/kg body weight per day. The amount required depends upon the athlete’s total daily energy expenditure, type of sport performed, sex of the athlete, and environmental conditions.
Protein requirements are slightly increased in highly active people. Protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements, if energy intake is adequate to maintain body weight.
Fat intake should not be restricted, because there is no performance benefit in consuming a diet with less than 15% of energy from fat, compared with 20% to 25% of energy from fat. Fat is important in the diets of athletes as it provides energy, fat-soluble vitamins, and essential fatty acids. Additionally, there is no scientific basis on which to recommend high-fat diets to athletes.
The athletes at greatest risk of micronutrient deficiencies are those who restrict energy intake or use severe weight-loss practices, eliminate one or more food groups from their diet, or consume high-carbohydrate diets with low micronutrient density. Athletes should strive to consume diets that provide at least the RDAs/DRIs for all micronutrients from food.
Although resistance exercise usually requires less energy than endurance exercise, the total energy needs of athletes participating in strength training and bodybuilding may be as high as those of endurance athletes because of their increased body size and high levels of fat-free mass. In circumstances in which an increase in lean body mass is the goal, energy intake must be sufficient to meet the needs for muscle growth. Thus, many strength athletes may need 44 to 50 kcal/kg body weight/d, and those in serious training may have even higher energy requirements (more than 50 kcal/kg body weight/d)
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SteveW
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Registered: 15th Jul 02
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well i get in from work at around 6pm then just get changed, bosh a shake down and then off the the gym.
dont really have time to eat til afterwards
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SteveW
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right then, working on what Carl has posted.
Im 6ft7"
117kg (went on the scales last night at gym)
Go resistance training 3 times a week with 1 cardio day
Im pretty sure im not eating enough to really see some big gains. Need more of everything probably.
want to get a nutrition plan made up really.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by SteveW
right then, working on what Carl has posted.
Im 6ft7"
117kg (went on the scales last night at gym)
Go resistance training 3 times a week with 1 cardio day
Im pretty sure im not eating enough to really see some big gains. Need more of everything probably.
want to get a nutrition plan made up really.
use this equation to work out BMR
Harris Benedict Equation used for working out Basal metabolic rate
Males 66 + (13.7xW) + (5xH) – (6.8xA)
weight in kg, height in cm, a = age btw.
then add 10% of that figure onto it for the Thermic effect of food,
and then you need a fiigure for energy expenditure to work out roughly the amount of calories you need daily. For my bodybuilder i used in my study i used a fugure of 40% for energy expenditure, so bmr + tef where 60% of daily amount, the other 40 was from exercise so had to work out a figure for 40%.
I'm by no means an expert so not sure on how much for Energy expendature would be accurate for you steve to be honest, im thinking maybe 30% might be better figure for your EE.
[Edited on 27-03-2007 by Carl]
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
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just a quick question on the protein shakes,as im not sure on the shakes here, has anyone heard of musashi and is it any good? its supposed to be a top aussie make...as i cant get optimum here which is what i used to use. Faling that i can get GNC aswell..........
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SteveW
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Registered: 15th Jul 02
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to sound REALLLLY stupid.
whats that work out at ?
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by SteveW
to sound REALLLLY stupid.
whats that work out at ?
The amount of energy(calories) you need a day, the BMR is the amount of energy your body needs at rest, then there is the energy used to digest the food eaten, and energy expended through exercise. Once you work it out you get the amount needed. eating less than this would result in a negative calorific balance which is needed to lose weight, more would gain weight, what you are wanting its to level it out, so you are getting what your body needs not more or less. Then you go onto what micro and macro nutrients you need in what amounts, which is dependant on the type of exercise.
then you start looking at what to eat when, Pre exercise, during exercise post exercise, whether its a training day or not, carbo loading for an event, all that type of stuff.
It's all good fun.
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SteveW
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Registered: 15th Jul 02
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FIZZIX 
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ssj_kakarot
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Registered: 29th Apr 03
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must admit theres nothing like throwing a shit load of weight on the barbell and squatting whilst lisening to some bad ass hard rock  .
no one hardly squats in my gym also its such an overlooked excersize.
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