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Need some chest workout suggestions



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  #11  
Old 06-10-2008, 09:19 AM
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Originally Posted by iron_worker View Post
I would say 1g/lb of body mass would be a minimum intake level for protein.

I'm also going to say you're overdoing the chest movements. I would pick one main exercise that you're going to hit really hard (perhaps flat DB bench press) and then hit maybe one accessory to that (maybe dips or something) that you do higher volume/less intensity.

I might also reccomend a full body routine 3x a week or a upper/lower split rather that the body part split.

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i'm just gonna go ahead and "x 2" all of that
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  #12  
Old 06-10-2008, 09:41 AM
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Originally Posted by gsxrclub80 View Post
I plugged my daily diet into fitday and here's the results....this is without any of the supplements i'm taking...strictly real food.

Totals

cals -1806
fat - 75
carbs -142
protein - 149

height = 6'2''
weight = 185 lbs

i'm also drinking a NO xplode shake pre workout
Creatine and protein shake post workout (52g protein)
I take a multivitamin daily after breakfast as well
1) Ditch the NO xplode, it's junk.

2) I doubt that your diet is even at the maintenance level. Up your intake, I'd guess your BMR is around 2100 give or take. Get 200 grams of protein and at least match that for carbs, at the very very least.
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  #13  
Old 06-10-2008, 11:52 AM
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What would be something else good to add into my diet for good carbs? With the protein shake i'm over 200 grams of protein already. I want to be careful when putting on the mass because i'm happy with the way I am cut now. I'll try switching my workout routine and bumping up my calories a little bit. I usually eat a can of tuna before bed...is there something i could replace that with that has more carbs, cals, and protein?
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  #14  
Old 06-10-2008, 11:54 AM
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i would stay away from carbs right before bed time...lots of people do cottage cheese...add some of that along with the tuna...
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  #15  
Old 06-10-2008, 11:58 AM
gsxrclub80 gsxrclub80 is offline
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Gotta hit the grocery store today. I'll pick some up and give it a shot. I'll keep everyone posted with the results. Thanks for all the advice!
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  #16  
Old 06-10-2008, 12:50 PM
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I wouldn't get into the habit of counting your protein shake as part of your intake when it's only around 200g. 200g of protein can easily be done with food alone, and I'd take 35g from food over powder anyday. Eat some vegetables, they've got carbs and the likelyhood of fat deposition is alot lower than 'grainy' carbs. I'm a big fan of tuna in extra virgin olive oil, it's easy to eat and gives you some healthy fats.
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  #17  
Old 06-10-2008, 07:14 PM
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try doing some flys to start you workout and then move on to incline and flat presses with the barbell...thats worked really well for me
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  #18  
Old 06-11-2008, 05:41 AM
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^^ are you saying warm up with light flys before a major pressing movement? That would make sense to me, but I wouldnt try to use flys for much more then that.
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Old 06-11-2008, 08:05 AM
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Originally Posted by hrdgain81 View Post
^^ are you saying warm up with light flys before a major pressing movement? That would make sense to me, but I wouldnt try to use flys for much more then that.
Why warm up with flyes when you could just as easily warm up the pressing movement with light weight? This way you won't look like a tool doing flyes.
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  #20  
Old 06-11-2008, 08:09 AM
gsxrclub80 gsxrclub80 is offline
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HAH! I usually do warm up with a real light set before I begin. I just did chest and tri's yesterday and my chest is extremely sore. Feels great at least I know something is working!!
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