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2006/03/23, 11:34 PM
so im told my current lack of growth is lacking in current work out schedule.
ive been going for about half a year so i think i deserve to graduate to intermediate forum :)
current progress:
currently 210, 5'9, can't do much in the way of pushups or chin ups, but have gone up a total of 20 or so pounds in everything i can lift.
-lost 20 pounds of fat, about a 20% increase in strength overall from where i started (but i really was quite weak), and feel soo much better. Ive gone from a negative rating of hotness to an average look- makes a difference. Really believe the right approach, and active works- but ive plateaued.
what i do:
5 day a week freetrainers program one group of muscles each day- bi/tri, legs, back, chest, shoulders+abs,
goals/ with 1 being higher priority.
1. lose the last 20 or so pounds of fat- get a lean physique
2. get stronger put on muscle- i just dont go up in what i can lift, wish i could grow more rapidly/at all.
questions:
what exercises should I do? how much should i do em?
how should I eat? I like keeping a caloric deficit what happens when you work out with a caloric deficit?
-no matter what i eat healthy, just not sure how much is right.
-easy questions eh? lol insurmountable to me- really appreciate all your helps= its nice to have good success examples reading through your stuff
gene
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2006/03/25, 08:18 AM
gene - many will see that you have no profile and will look right past your post.
I think you are doing really well so far, your changes you list are great.
Try working with a split that gives yopu one day of total rest, like M, T lift, Wednesday rest Thursday lift, Friday rest. Or M,W,F lift.
You could avoid all of the small, isolative moves right now and probably see better resulst by sticking to basic, compound moves like Menace suggests. Your workouts would look more like this:
Say Monday was Chest day:
warm up a few minutes, try to get in a few decent push-ups.
Flat bench, 2 warm-ups sets, three heavy working sets
Incline db bench ,one fairly heavy and 2 heavy sets
decline cable crossovers , one fairly heavy set, 2 heavy sets
abs - pick two exercises and do a few sets of 15.
Wednesday would be either back or legs /shoulders.
You will still be hitting all of the smaller muscle groups (triceps, biceps, etc,) when you work the larger movements. Your body will respond to less work/heavier weight by growing.
Eat a clean healthy diet, at 210 and active you probably want to aim for 2,700 - 3,000 calories. But that will depend on how many calories you currently take in.
There is a good list in the nutrition forum, called Grocery list for healthy eating - base you diet on the foods on that list. Each meal, every 3 hours, should include lean protein, lots of veggies and a serving of whole grains. Postworkout you want a fast-absorbing protein shake with simple carbs. Before bed you want a mostly protein meal with a little good fat, cottage cheese with walnuts, perhaps.
Good luck!
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If you have a strong enough why you can bear almost any how.
- Nietzsche
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