EPTOn January 27 2009 10:21 d1v wrote:
I'm 21, 1.83 m, 80 kg, 13 % body fat. I calculated that I need approximately 3500+ calories a day. It's kind of hard to describe my workout plan, since I'm training in a gym with fitness machines, so I don't use any free weights. I don't do any split training, I usually just do a complete workout (focus on upper body), normally I have 3 different exercises for every muscle(group) and I do 3 sets for every exercise.
I'm 21, 1.83 m, 80 kg, 13 % body fat. I calculated that I need approximately 3500+ calories a day. It's kind of hard to describe my workout plan, since I'm training in a gym with fitness machines, so I don't use any free weights. I don't do any split training, I usually just do a complete workout (focus on upper body), normally I have 3 different exercises for every muscle(group) and I do 3 sets for every exercise.
3500 should be fine, my recommendation would be to stick with around 3000 to maintain and yeah 3500+ if you're looking to put on some weight.
I'm not a huge fan of doing whole body circuits, but if you're pressed on days you can go or whatever, then that's fine. My suggestion would be to take a day of relaxation between each work out though.
Example: Gym, Off, Defense Training, Off, Gym
If you end up splitting your work out into different days, then you could do:
Example: Gym, Training, Gym, Off, Gym, Off, Gym, Training... or whatever
Basically when you're doing your circuit, you're working all of your muscles a lot, and then when you switch over to defense training you're also going to be working out all of your muscles to a degree. That's a lot of strain on your muscles with very little time for them to repair themselves.
On the other hand if you split your gym days into muscle groups, they'll have a longer time of rest. It's probably going to be the safer route, but just make sure you eat really well with whatever you're doing. I'd definitely take a protein supplement, vitamins, and some calcium pills at least in order to help out.
