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  #41  
Old 01-14-2012, 12:22 AM
kie Simpson kie Simpson is offline
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Originally Posted by alexvochin View Post
My Workout Routine.
Monday: Chest
Tuesday: Back
Wednesday: Arms
Thursday: Shoulders
why do you keep doing that
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  #42  
Old 01-16-2012, 01:26 PM
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As far as the L-glutamine... I don't take it.

Fish oil I took at one point and many people recommend it. I think it's more of a general health supplement and not really a workout supp.

The supps I use and stand behind are protein powder, creatine, and a multi-vit.

IW
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  #43  
Old 01-19-2012, 09:01 AM
kie Simpson kie Simpson is offline
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Originally Posted by iron_worker View Post
As far as the L-glutamine... I don't take it.

Fish oil I took at one point and many people recommend it. I think it's more of a general health supplement and not really a workout supp.

The supps I use and stand behind are protein powder, creatine, and a multi-vit.

IW
man since starting training i am REAL hungry i get hunger pains im were i am seriously craving more food even after i finish my tea 1-2 hours later i am hungry again im not sure what to do because im sticking to my diet plan but its not enough, my diet is high protein most meals so im not sure why this is happening maybe youv experienced this and can advise me on what to do ?
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  #44  
Old 01-19-2012, 05:37 PM
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Well the workout is cranking up your metabolism. Your body is trying to repair all those micro tears you're causing and that takes protein and calories. I'd say try to stick with it for the rest of this week and see where your weight is at. If you're dropping too fast then add some cals back on.

If it's unbearable then you'll have up the cals a bit I suppose.... You could try shifting some cals from carbs to fats (with the same overall cals). The fats tend to take longer to break down and won't give you the highs and lows that the carbs do.

It's been a few weeks since we've been talking about this ... how is your weight doing? Heading in the right direction?

IW
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  #45  
Old 01-20-2012, 09:06 AM
kie Simpson kie Simpson is offline
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Originally Posted by iron_worker View Post
Well the workout is cranking up your metabolism. Your body is trying to repair all those micro tears you're causing and that takes protein and calories. I'd say try to stick with it for the rest of this week and see where your weight is at. If you're dropping too fast then add some cals back on.

If it's unbearable then you'll have up the cals a bit I suppose.... You could try shifting some cals from carbs to fats (with the same overall cals). The fats tend to take longer to break down and won't give you the highs and lows that the carbs do.

It's been a few weeks since we've been talking about this ... how is your weight doing? Heading in the right direction?

IW
~noo its not been that long tbh i started when i said i did in the post on the 9th but i weighed my self and i had lost 2lb, i weighed my self on an empty stumache im gunna stick it out for a week longer because i understand my body cannot adapt to the diet that quickly, how ever uno the actual workout A and B i complete them easy as and want to do more but i have finished the workout. since they are targeting my core muscles could i or should i doo some abb exercises to complement my deadlift (coz i can feel bottem of my back and my abbs burning like crazy) , and the lat pulldown to complment my dumbell rows, iv been adding 5lb to each workout but its easy atm cz i started realy low weight
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  #46  
Old 01-20-2012, 10:53 AM
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It should be easy right now but trust me when I say 5lb per workout will start adding up quickly. Right now while it's easy you need to focus on keeping very strict form. This will burn the proper way to do these movements into your mind and hopefully as it gets heavier your form will not break down.

Try to weigh yourself at the same time of day each time. This way you aren't trying to account for what meals you've eaten, water you've drank, etc.

You can add ab work if you like. I do hanging leg raises to compliment my squats and deads. I would say if you're going to add it in then just make sure you're doing it after your core heavy movements.

I would recommend pull ups over lat pull downs (any day ... hands down) if you have somewhere you can do them. A much better exercise in my opinion.

IW
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  #47  
Old 01-23-2012, 06:33 AM
kie Simpson kie Simpson is offline
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Quote:
Originally Posted by iron_worker View Post
It should be easy right now but trust me when I say 5lb per workout will start adding up quickly. Right now while it's easy you need to focus on keeping very strict form. This will burn the proper way to do these movements into your mind and hopefully as it gets heavier your form will not break down.

Try to weigh yourself at the same time of day each time. This way you aren't trying to account for what meals you've eaten, water you've drank, etc.

You can add ab work if you like. I do hanging leg raises to compliment my squats and deads. I would say if you're going to add it in then just make sure you're doing it after your core heavy movements.

I would recommend pull ups over lat pull downs (any day ... hands down) if you have somewhere you can do them. A much better exercise in my opinion.

IW
yeh i can see why you would say that 5kg each workout is quite a rise i will weigh my self in the morning 8:30 before breakfast and protein shake and i wil add abb workouts can i do them on A & B days or just after hanging leg rasies,i wanna make sure im doing everything right so how should i workout ? currently i do a few stretches then walk/jog/run on treadmill then i wil do either workout A or B then abb exercises with my gym ball , ino form is MAJORLY important so to be sure i will tell you that i dont have any 1 to show me because i have my own set up at home and workout alone so i only have videos on youtube to rely on i watch lee heyward hes pretty clued up should i carry on watching and learning form from him or do you know any "better" videos ? cheers pal
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  #48  
Old 02-27-2012, 06:23 AM
kie Simpson kie Simpson is offline
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Alright Iron Worker ?
i figured i had time to weight train 4 times a week because i wasnt realy feeling the monday wednesday friday regimine so i now do MondayA TuesdayB WednesdayREST ThursdayA FridayB is this too much ?
im realy enjoying watchin my gains grow as i write them down each time,
Its only been 7 week but i can deffo see some mucle tone my main lifts SQUAT,BENCH PRESS,DEADLIFT im lifting 55kg i can only just manage to finish workout with good form its quite heavy.
Today i was squating arse to floor proper form but had to stop because it was hurting my right knee felt like it was clicking, should i take a week off let my knee heal and because you said when i feel the weights gettin heavy its probably time for deload

weight 14.12 (ST)
body fat 27.2
visceral fat 13
bmi 32.8
mucle mass 38.9
body water 53.2

^ ^ ^ ^ ^ ^ these are the results my scales give me on empty stomach i realise it says i have put weight on but im in best shape iv been for while im still gunna try to loose some more fat tho. Do these results sound right ?
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  #49  
Old 03-08-2012, 10:35 AM
kie Simpson kie Simpson is offline
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c'mon man don't ignore me PLEASE you have been great in assisting me its obviously gone wrong on MY part i believe this is my diet. soo i went to see a dietitian he suggested my calories should consist of 40%carbs 40% protein 20% fats, he put together a diet plan for me which i started today, my diets mainly chicken breast steamed veg, tuna chunks, brown bread, bran flakes semi skimmed milk, whey protein, nut fruit-yoghurt and a shit load of water + salmon fish oil and multi vitamin please reply im motivated to do this shizzle but im not sure what a realistic goal for me would be what you think ?
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  #50  
Old 03-08-2012, 05:25 PM
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Sorry man. I'm not ignoring you. It's been real slow around here so I haven't been checking the "Training" page as much. If you want to get my attention check out the "personal journal" section. I post in there 4x a week.

If you're putting on weight then your cals are too high. Going to a dietitian was a good move. If you can follow his plan that that's great. How many cals did he start you off at?

Going 4x a week is probably ok at this point.

As far as your knee hurting ... be careful with that. A proper squat shouldn't hurt your knee. Make sure your knees are tracking in the same plane as where your toes are pointing. Your quad your knee and your toe should be in line when looking from above. Try to avoid letting your knees buckle in or bow out.

Also don't bounce out of the bottom of the squat. Not sure if you're doing this but it can be hard on the knees as well (and calves believe it or). Squatting really light for a week is definitely not a bad idea and in the long run won't affect your goals.

Did I answer all your Qs?

Any way you could get vids up of your form?

IW
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