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yah, i know what you guys mean, both ross and cradler, I didn't mean to sound irritated or omniscient. On the contrary I'm far from both. My main goal trying to find another preworkout supp, hoping my bcaas would do well, is that i'm trying to cycle completely off of no-xplode. I dislike the fact that now i "need" my no-xplode to be able to train hard. I want to get off of it and just stick with my basic protein, bcaa, and multi-vitamins. As far as my routine goes I'm doing a 4 day split. I train sun (chest/bi's), mon(back/tri's),
wed (Legs), thurs (Shoulders/traps). I will do one day a week, either tuesday or friday where I will do HIIT, and the other day I will do about a 30-45 light jog. Saturday is completely off. I was going 6 days a week previously hitting each group twice a week, but I felt I may be overtraining, for me I love being in the gym so much it's very difficult to make sure I get the much needed rest. That's why i switched to doing it this way.

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Stats
Height: 6'1"
Weight:192lbs
Fat%: about 19%

as far as diet goes, a typical day may look something like this:

Meal 1
5 egg whites
1 whole egg
2 whole grain english muffins
multi-vitamin

Meal 2
2 scoops whey

Meal 3
1 cup brown rice
"about" 10-12 oz ground turkey breast
1 cup green beans
2 Tbsp olive oil

Meal 4
PWO shake
2 scoops whey
2 Tbsp honey ( someone told me honey would be good for an insulin spike, but I'm thinking of swithing to maltodextrin or waxy maize)

Meal 5
Pretty close to meal 3

Meal 6
2 scoops whey
2 Tbsp natty Peanut butter



That's about a typical day for me nutritionally. Any critiquing would be appreciated. I'm always looking for more advice. Only reason I didnt originally post it was because it wasn't my marquese question, but I do agree with the fast nutrition and training are of utmost importance compared to any kind of supp. I personally feel nutrition is even bigger than training. Because you can train your whole life, but unless you have killer genetics you still will go no where without proper nutrition.

I'll just go ahead and outline the problems that I see.

Sunday, you have chest & biceps. I assume that you do some form of bench press. Bench press is primarily a shoulder & triceps movement. You may even do some dips or something to work your chest...I don't know since you didn't list exercises. That would be a big load for triceps. On Monday, you're working your already toasted triceps again. That's not conducive to growth. You're also working your biceps on Sunday which will leave them less than 100% on Monday. The first thing that will become exhausted during a pulling movement is (9 times out of 10) biceps. So you can't have a good workout if your arms are too tired to complete their share of the work. It's like starting a race with bald tires...

Wednesday shouldn't be problematic unless you're deadlifting heavy on Tuesday...that will be a recipe for disaster.

Thursday...shoulders & traps. Working shoulders on a seperate day is fine if that's what you want. I prefer to do them when I hit my chest because it makes a little more sense to me. I have no idea why traps is there. It shouldn't be a problem though. You might consider working your traps on your back day since they're already getting hit pretty hard however, I don't think the added frequency on Thursday will be a huge problem.

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Is there any logic behind the split that you're doing? (I don't mean to sound like an ass; I just don't understand)

Honey is kick ass. It's expensive though. You would probably need about 60-70g of carbs in your PWO shake, so that would end up being a LOT of honey.

Yah, thanks for the input, I was actually thinking the same thing, and yes my back day is centered around deads and barbell rows. I was thinking about Switching My legs day and back day. Another alternative I thought about might be to train Sun (chest/shoulders), Monday (legs), Wed (Back), Thursday (Bi's/ Tri's). The only down side of that is, when I do heavy deads, or heavy squats i feel like I've done something, It's hard for me to dedicate a day to arms and feel like I've really done something.

There's probably about 100 billion ways to split this! I'm just not sure what will work best for me. Maybe I should try each split and see what works? I don't know. Maybe I needed more help in this department afterall!!!!! ahhhh. Well, thanks ross for the patience and the help.

My fault, I didn't answer your question about the logic. I like the hit bi's on chest day, and tri's on back day, because If I do it otherwise I can't hit them as hard. The core lifts fatigue the muscles to where I can't hit them as hard as I could if I were to do them on differant days.

That should tell you something. Think about it...

that the important things are core lifts anything else is supplemental that you should not stress over.