On June 24 2010 14:11 AcrossFiveJulys wrote: Sup people,
A week ago I started a new workout/diet plan. At this time I'm 6'1 and weigh 171 pounds and looking to trim off most of my excess fat. For once in my life I'd like to get at least 4 pack abs. What do you "experts", or people who have had success in getting cut, think about this plan?
My plan, due to previous experience and internet research, is to drastically cut my calories per day, only eat healthy stuff, consume lots of protein, and workout 5 times a week. The workouts consist of about 25-30 minutes of lifting, each day alternating between workout splits A and B (targeting different muscle groups); after lifting, 10 minutes of intense cardio (biking, swimming, running).
The diet I've been following for the past week is:
Breakfast: grape nuts cereal with milk (super high fiber cereal) OR plain oatmeal with milk energy drink OR black coffee Snack: 12 almonds or so Snack: whey protein shake Lunch: brown rice + chicken breast OR tuna sandwich Snack: 12 almonds or so Snack: protein bar Snack: whey protein shake Workout Dinner: chicken breast + veggies OR turkey franks (no bun) with ketchup + veggies
Also drinking tons and tons of water whenever I feel hungry between food (4L a day or so).
So this brings me to about 1700 calories, consuming about 71g of protein per day. How does this diet/workout sound? Should I consider upping my protein intake to the recommended 170g for my body weight?
soz dude but this diet plan isnt the best
first where are the veggies , vegetables should be almost in every meal
Second why so many supplements esp the protein shakes.
Normal foods produce far more thermogenic effect than supplements , esp shakes which arent even that healthy in many cases cause theyr full with antibiotics and in no case should replace real food thus the worls supplement
Almonds arent that good , heck they lack o3 and full of 0'6 which you dont need since modern diet is full with omega6 but you need many omega 3 to balance , eating wallnuts is far better and try supplement fish oils
Serials are full of sugars and nothing more
Heres a better sample
Breakfast :
6-8 eggs omelete or chicken (add only 2 yolks ) + some veggies + some brown rice
(If ur real in a hurry eat bananas + peanut butter + protein shake) skip the serials
Meal 2 : Tuna or chicken + veggies + wallnuts
Meal 3: beef or pork + veggies + brown rice or sweet potato
Meal 4 : same as meal 3 without the carbs
Meal 5 usually before bed : cottage cheese or eggs + wallnuts
Meal 6 ( 30 mins after workout usually ) : chicken + veggies + brown rise
Im not fod with drinking protein shake after trainning is better to drink it 30 mins before or take bcass and have a real meal 30 mins after , the protein before the trianing will keep supplementing ur body with amino acids anyway.
Remmber real food is thermoghenics try to add some red pepper or any pepper with ur food and drink plenty of green team whenever you can.
On June 24 2010 23:20 st3roids wrote: Normal foods produce far more thermogenic effect than supplements , esp shakes which arent even that healthy in many cases cause theyr full with antibiotics and in no case should replace real food thus the worls supplement
Antibiotics in protein shakes? I find that kinda hard to believe, do you have any sources?
Right now I'm trying to fix my technique. I cut my pull on my clean and snatches. I have a timing issue with my snatch, which is because I don't stay over the bar long enough and it causes me to swing and miss behind. Also I push my jerk a little forward. So I am not consistent with any of my lifts.
so my competition pr are snatch= 88kg clean and jerk 105kg
training pr snatch = 85kg clean and jerk 110kg clean= 115kg power snatch=80kg power clean=93kg back squat= 155kg front squat= 135kg clean off blocks= 110kg clean pull= 140kg snatch balance= 105kg
For others exercises I never max or so I dont know. I just need to keep working at my technique and get stronger. I am hoping to hit 95kg snatch and 120 clean and jerk. I just need to work a lot on my pulling. If I can get under the bar, I can handle any weight squatting it up.
All at 65kg? Incredibly sick, you're one hell of a strong athlete.
How long did it take before you got comfortable full snatching as opposed to power snatching? How often do you miss sub-max snatches in the 75-90% range? How long have you been weightlifting?
On June 25 2010 01:21 Drowsy wrote: All at 65kg? Incredibly sick, you're one hell of a strong athlete.
How long did it take before you got comfortable full snatching as opposed to power snatching? How often do you miss sub-max snatches in the 75-90% range? How long have you been weightlifting?
thanks man, tbh I'm a pretty flexible guy so I never had problems squating down. I learned squat snatch before power. I use to miss around 65 or 70 a lot with while going up. But I dont really miss there anymore. Usually start missing around 75. I sometimes dont move my feet and swing which causes a lot of problems. I first learned snatch around jan-feb of 09 at University but was playing around with cleans a couple months before that. I really started weightlifting in the summer when I joined a gym.
How is your training going drowsy? If you have any videos of your form, i can critique it a bit or I can show it to other people. I dont really have a good eye at technique.
On June 24 2010 23:20 st3roids wrote: Normal foods produce far more thermogenic effect than supplements , esp shakes which arent even that healthy in many cases cause theyr full with antibiotics and in no case should replace real food thus the worls supplement
Antibiotics in protein shakes? I find that kinda hard to believe, do you have any sources?
Actually i do , some brands are full of actually esp the u.s brands ( seems that european union have higher standards )
Reason been , that some girls that are concerened with ( after hearing their doctors to avoid proteins for the wrong reasons as usuall cause doctors have 0 knowlledge about diet most of the time ) decided to go to the fda here and have some proteins tested.
they used to be alliigations about steroids as well in proteins , which obviously was bs for the obvious reason that arent cost effective , but regardless they went and test few brands.
the results were that most proteins had more or less the same whey as they claimed to be apart couple exeptions but many brands had many antibiotics inside them , obviously from the lower quiality milk they used to produced that whey.
I should ask for the brands although some come into europe with different names
On June 24 2010 23:20 st3roids wrote: Normal foods produce far more thermogenic effect than supplements , esp shakes which arent even that healthy in many cases cause theyr full with antibiotics and in no case should replace real food thus the worls supplement
Antibiotics in protein shakes? I find that kinda hard to believe, do you have any sources?
Actually i do , some brands are full of actually esp the u.s brands ( seems that european union have higher standards )
Reason been , that some girls that are concerened with ( after hearing their doctors to avoid proteins for the wrong reasons usually cause doctors have 0 knowlledge about diet most of the time ) decided to go to the fda here and have some proteins tested.
they used to be alliigations about steroids as well in proteins , which obviously was bs for the obvious reason that arent cost effective , but regardless they went and test few brands.
the results were that most proteins had more or less the same whey as they claimed to be apart couple exeptions but many brands had many antibiotics inside them , obviously from the lower quiality milk they used to produced that whey.
I should ask for the brands although some come into europe with different names
Well alot of the supplement industry is kinda like snake oil salesmen in the wild west so I wouldnt be too suprised if you are somewhat correct. I guess it come down to where you live tho.
On June 25 2010 00:24 AoN.DimSum wrote: Right now I'm trying to fix my technique. I cut my pull on my clean and snatches. I have a timing issue with my snatch, which is because I don't stay over the bar long enough and it causes me to swing and miss behind. Also I push my jerk a little forward. So I am not consistent with any of my lifts.
so my competition pr are snatch= 88kg clean and jerk 105kg
training pr snatch = 85kg clean and jerk 110kg clean= 115kg power snatch=80kg power clean=93kg back squat= 155kg front squat= 135kg clean off blocks= 110kg clean pull= 140kg snatch balance= 105kg
For others exercises I never max or so I dont know. I just need to keep working at my technique and get stronger. I am hoping to hit 95kg snatch and 120 clean and jerk. I just need to work a lot on my pulling. If I can get under the bar, I can handle any weight squatting it up.
Thats fucking nuts for being 145 pounds...you can out clean and jerk me by like 20-30 pounds and you weigh 60 less than me rofl. Very solid lifts all around though. Whats the diff between a clean and power clean? and a clean pull and a deadlift?
On June 25 2010 00:24 AoN.DimSum wrote: Right now I'm trying to fix my technique. I cut my pull on my clean and snatches. I have a timing issue with my snatch, which is because I don't stay over the bar long enough and it causes me to swing and miss behind. Also I push my jerk a little forward. So I am not consistent with any of my lifts.
so my competition pr are snatch= 88kg clean and jerk 105kg
training pr snatch = 85kg clean and jerk 110kg clean= 115kg power snatch=80kg power clean=93kg back squat= 155kg front squat= 135kg clean off blocks= 110kg clean pull= 140kg snatch balance= 105kg
For others exercises I never max or so I dont know. I just need to keep working at my technique and get stronger. I am hoping to hit 95kg snatch and 120 clean and jerk. I just need to work a lot on my pulling. If I can get under the bar, I can handle any weight squatting it up.
Thats fucking nuts for being 145 pounds...you can out clean and jerk me by like 20-30 pounds and you weigh 60 less than me rofl. Very solid lifts all around though. Whats the diff between a clean and power clean? and a clean pull and a deadlift?
Clean has the third pull where you pull yourself under the bar and front squat it up. In the power clean you just pull the bar much higher and don't need to drop under it. You can clean more weight than you can power clean because you don't need to pull the weight as high and drop under the bar instead. Clean pull is always double overhand and you shrug the weight up while you're on your toes at the top as if you were going to jump up and clean it. It's a more explosive movement. The starting position is also different than the deadlift, your hips are lower and your shoulders stay over the bar more.
Squatted 195 lb. today, 3x5. I really had to work for that one and I was covered in sweat afterwards. And that was my first exercise!
Nailed my 1x5 deadlift at 255, but I feel like I'm doing them wrong because my lower back feels funny. I'm still not sure if it's soreness, rust, or bad form. Or even bad form due to rust and soreness.
One of these days I will be able to do pullups. I also find it strange that I can do 55lb. DB bench for 8 reps, but the other day I struggled to get 5 reps on BB 115 lb. Something's not right.
Thanks for the responses eshlow&decaf Still got some questions though. So basically you're saying I dont ever need to do splits unless I wanna become a professional bodybuilder? How long is each workout supposed to be? I remember doing up to like 90 minutes when I was a beginner (about 6 months in) and did full body workout. Then I read up about the subject and switched to splits and 40-45 minute workouts. What I still don't understand is how such a simple setup like squats/bench press/pullups covers all the muscles that I wanna improve (e.g. leg adductors,gluteal muscles like I mentioned last post). And biceps training is purely done by doing pullups/chinups?
Also what's the reason for 3x5? I always read that one should switch it up and do 3x15 for "endurance", 3x9-12 for muscle growth and 3x 5-9 or less for maximum strength. And if I understand you correctly I should just keep doing 3x5 (or another variation with X * 5 like decaf does) for years. What's the reason for that? Somewhere in that sports wiki I saw a table that seemed to show that x5 seemed most effective but some sort of explanation would still be cool.
I'm sorry if these are all questions that have already been answered in this thread, I'd normally read through it to find out, but 64 pages is kind of a lot ^^ Also dont misinterpret these questions as some sort of criticism, in fact I'll probably switch my workout to full body tonight, I just wanna understand why I do what I do.
Btw. I tried fartlek for the first time yesterday, crazy shit :p
P.S. what's your opinion on a split between a building muscles phase and a fat-loss/muscle definition phase? Are you one of those who think this is absolutely obligatory or do you think that one can get stronger while losing fat or at least while staying somewhat slim/barely gaining weight? Atm. I intended to be in my muscle definition phase but then after workouts I keep on thinking "man if I dont eat enough stuff now I'm just wasting this workout"
Oh another question :D what do you think is an optimal fat percentage, if it's not about any sports in particular? I got myself a new scale a few weeks ago, says I have 15.3% body fat, sth. like 64% water and 44.1% muscle (was a bit disappointed about that last part since I've been working out for a while now ^^)
On June 25 2010 00:24 AoN.DimSum wrote: Right now I'm trying to fix my technique. I cut my pull on my clean and snatches. I have a timing issue with my snatch, which is because I don't stay over the bar long enough and it causes me to swing and miss behind. Also I push my jerk a little forward. So I am not consistent with any of my lifts.
so my competition pr are snatch= 88kg clean and jerk 105kg
training pr snatch = 85kg clean and jerk 110kg clean= 115kg power snatch=80kg power clean=93kg back squat= 155kg front squat= 135kg clean off blocks= 110kg clean pull= 140kg snatch balance= 105kg
For others exercises I never max or so I dont know. I just need to keep working at my technique and get stronger. I am hoping to hit 95kg snatch and 120 clean and jerk. I just need to work a lot on my pulling. If I can get under the bar, I can handle any weight squatting it up.
Thats fucking nuts for being 145 pounds...you can out clean and jerk me by like 20-30 pounds and you weigh 60 less than me rofl. Very solid lifts all around though. Whats the diff between a clean and power clean? and a clean pull and a deadlift?
Clean has the third pull where you pull yourself under the bar and front squat it up. In the power clean you just pull the bar much higher and don't need to drop under it. You can clean more weight than you can power clean because you don't need to pull the weight as high and drop under the bar instead. Clean pull is always double overhand and you shrug the weight up while you're on your toes at the top as if you were going to jump up and clean it. It's a more explosive movement. The starting position is also different than the deadlift, your hips are lower and your shoulders stay over the bar more.
pretty much what drowsy said. More simply if you catch the clean above parallel, its a power clean. If you catch the bar below parallel, then its a clean. Clean pull is just to mimic the second pull of a clean, so it just looks like a deadlift + a shrug.
On June 25 2010 16:37 kainzero wrote: Squatted 195 lb. today, 3x5. I really had to work for that one and I was covered in sweat afterwards. And that was my first exercise!
Nailed my 1x5 deadlift at 255, but I feel like I'm doing them wrong because my lower back feels funny. I'm still not sure if it's soreness, rust, or bad form. Or even bad form due to rust and soreness.
One of these days I will be able to do pullups. I also find it strange that I can do 55lb. DB bench for 8 reps, but the other day I struggled to get 5 reps on BB 115 lb. Something's not right.
u warm up right?
On June 25 2010 19:14 7mk wrote:
What I still don't understand is how such a simple setup like squats/bench press/pullups covers all the muscles that I wanna improve (e.g. leg adductors,gluteal muscles like I mentioned last post). And biceps training is purely done by doing pullups/chinups?
when you are lifting heavy you will use just about all your muscles for stability. when are you using your adductors directly in every day life? does it really matter how much resistance you can move with them?
well atm I'm not really doing any sports so I dont think I need any of my muscles to be stronger for every day life, but I dont like the thought of having this unbalanced body where I have this one super strong muscle group opposing that other weak muscle group, can't imagine it's that healthy either.
On June 26 2010 03:52 7mk wrote: well atm I'm not really doing any sports so I dont think I need any of my muscles to be stronger for every day life, but I dont like the thought of having this unbalanced body where I have this one super strong muscle group opposing that other weak muscle group, can't imagine it's that healthy either.
it's not imbalanced.. ur ignoring my question
if there is a muscle that ur body naturally uses for stability/balance rather than actually moving a load, why would you need to increase it's strength in regards to moving a load?
think about what movements are actually functional. do those movements with resistance. then all the muscles incorporated into those functional movements are used. there is no imbalance unless you skip over functional movements.
if you're that worried about targetting everything you can do gymnastic holds not lifting weights... but it's mostly the same thing.. you're still going to be using muscles like adductors for stability and not moving a load.
EPT
