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Old 08-01-2011, 02:43 PM   #1
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Workout Routines (discussion)

I wanted to make a thread to talk about and discuss workout routines and to help others think of new things and ideas to workout with. Please help me with any input you have! I am always learning and trying to keep my routine changing (hard to do but I try)

I am trying to get around a plateau ive been on (not going up in weight) so I am doing some supersets Ive only done this routine for one week but I plan to keep it up for a couple more. Two exercises, same muscle group back to back no resting (or very little). I do weight so that at 10 reps I am exhausted or even at 8. I am doing 3 sets of each. Its a 5 day schedule, sometimes its 4 but you get the idea. Currently I am focused on fat burn (down 65lbs 20 more to go).

Monday - Bicep/Back

Standing Barbell Curl (EZ Bar hands facing down)
Hammer Curls

Barbell Deadlift
Cable Rows

Alternation Incline Dumbell Curl
Outside Hammer Curls - outside vs straight up

Hyper-extensions (Back)
Lying T-Bar Row

Reverse Cable Curl
Cable Curl

Dumbell Row
Lat Pulldown

20 Minutes treadmill @ heart rate of 150~

Tuesday - Legs/Core

Crunches
Obliques (on Crunch Machine)

Leg Press
Leg Extensions

Reverse Crunch
Leg Raise

Calf Press (leg Press just with Calf)

Dumbbell Side Bend

Wednesday - Cardio Day

30 minutes 150 heart rate on treadmill~ (this is a rest day for lifting)

Thursday - Triceps/Chest

Seated Triceps Press
Bench Dips

dumbbell Bench Press
Dumbbell Bench Press (Incline)

Skull Crusher
Tricep Bench Press

Dumbell Bench Press (Decline)
Cable Crossover

Triceps Pull down hand facing down (one hand)
Triceps Pull Down hand facing up (one hand)

Butterfly
Triceps Pulldown

20 minutes on treadmill heart rate around 150

Friday - Off

Saturday - Shoulders/Forearms

Shoulder Press
Upright Cable Row

Wrist Curl

Front Raise
Delt Raise

Palm-Up Behind the back Wrist Curl

Shrugs
Upright Row

20 Minutes of Cardio on treadmill at 150 heart rate

Sunday - Off
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Old 08-01-2011, 03:12 PM   #2
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Right now, I run 4-5 times a week. Meet with friends early Sat, mornings and run a little over 3 miles.

I noticed the most when I made it through Insanity workout for a month and a half.

I'm glad you started this thread because I would like some new ideas as well.
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Old 08-01-2011, 08:58 PM   #3
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Re: Workout Routines (discussion)

I walk somewhere between 30 and 40 miles a day with a 30 lb backpack on...tends to solve any issues here. Generally lose 10-15 lbs during the week and gain it back every weekend...just water weight at this point. Lost around 25lbs when I started this last year and have had no problems keeping it off eating whatever I please.
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Old 08-01-2011, 09:15 PM   #4
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Quote:
Originally Posted by SpectorV
I wanted to make a thread to talk about and discuss workout routines and to help others think of new things and ideas to workout with. Please help me with any input you have! I am always learning and trying to keep my routine changing (hard to do but I try)

I am trying to get around a plateau ive been on (not going up in weight) so I am doing some supersets Ive only done this routine for one week but I plan to keep it up for a couple more. Two exercises, same muscle group back to back no resting (or very little). I do weight so that at 10 reps I am exhausted or even at 8. I am doing 3 sets of each. Its a 5 day schedule, sometimes its 4 but you get the idea. Currently I am focused on fat burn (down 65lbs 20 more to go).

Monday - Bicep/Back

Standing Barbell Curl (EZ Bar hands facing down)
Hammer Curls

Barbell Deadlift
Cable Rows

Alternation Incline Dumbell Curl
Outside Hammer Curls - outside vs straight up

Hyper-extensions (Back)
Lying T-Bar Row

Reverse Cable Curl
Cable Curl

Dumbell Row
Lat Pulldown

20 Minutes treadmill @ heart rate of 150~

Tuesday - Legs/Core

Crunches
Obliques (on Crunch Machine)

Leg Press
Leg Extensions

Reverse Crunch
Leg Raise

Calf Press (leg Press just with Calf)

Dumbbell Side Bend

Wednesday - Cardio Day

30 minutes 150 heart rate on treadmill~ (this is a rest day for lifting)

Thursday - Triceps/Chest

Seated Triceps Press
Bench Dips

dumbbell Bench Press
Dumbbell Bench Press (Incline)

Skull Crusher
Tricep Bench Press

Dumbell Bench Press (Decline)
Cable Crossover

Triceps Pull down hand facing down (one hand)
Triceps Pull Down hand facing up (one hand)

Butterfly
Triceps Pulldown

20 minutes on treadmill heart rate around 150

Friday - Off

Saturday - Shoulders/Forearms

Shoulder Press
Upright Cable Row

Wrist Curl

Front Raise
Delt Raise

Palm-Up Behind the back Wrist Curl

Shrugs
Upright Row

20 Minutes of Cardio on treadmill at 150 heart rate

Sunday - Off
What's your goal?
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Old 08-02-2011, 08:09 AM   #5
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Re: Workout Routines (discussion)

get my body fat down about 10 more percent, thats the main goal, secondary is build as much muscle as I can while burning the fat.
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Old 08-02-2011, 10:22 AM   #6
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Quote:
Originally Posted by SpectorV
get my body fat down about 10 more percent, thats the main goal, secondary is build as much muscle as I can while burning the fat.
Do you have weights and all that at your disposal or a gym membership?
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Old 08-02-2011, 10:23 AM   #7
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I think as long as you get 15 mins of cardio in before weights it will keep your heart rate up enough to keep burning hard for weights?
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Old 08-02-2011, 10:31 AM   #8
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10% is pretty fit so 15 mins of cardio isn't enough you need vigorous workout and always remember quality over quantity it also depends on free weights or machine weights
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Old 08-02-2011, 10:35 AM   #9
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Quote:
Originally Posted by Drodriguez2009
10% is pretty fit so 15 mins of cardio isn't enough you need vigorous workout and always remember quality over quantity it also depends on free weights or machine weights
That's what I did... 15 minutes of cardio. That's when i was doing weights and the gym and all that.

Now i just run 3-4 miles outside
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Old 08-02-2011, 10:37 AM   #10
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Where's my girl Fluffy06GT? (Danielle)
She is my workout woman. She can def give good advice...
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Old 08-02-2011, 10:43 AM   #11
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Re: Workout Routines (discussion)

Quote:
Originally Posted by Drodriguez2009 View Post
Do you have weights and all that at your disposal or a gym membership?
I go to a local gym and most always do free weights, the routine I posted is what I am currently doing (going on second week). But I generally do the same basic things and have been for a long time.

Quote:
Originally Posted by Lalayla View Post
I think as long as you get 15 mins of cardio in before weights it will keep your heart rate up enough to keep burning hard for weights?
I need to do this more~ I generally run out of time (I budget 1:15 min to 1:30 min a session)... but I do agree its a good way to keep the heart rate up. I generally do cardio at the end of my workout time. I should at least go do 5-10 min at the start though I guess.... thats usually when all the treadmills etc are taken though.

Quote:
Originally Posted by Drodriguez2009 View Post
10% is pretty fit so 15 mins of cardio isn't enough you need vigorous workout and always remember quality over quantity it also depends on free weights or machine weights
I mainly do dumbbells but I also do machine weights for given things. I try to change it up every couple weeks but I like to get in my habits... hard thing to stop doing.
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Old 08-02-2011, 10:50 AM   #12
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I enlisted the navy and in a warrior program for special ops(need to qualify) and our trainer is a SEAL so the work outs we do is 30 mins to an hour run light weights 30 sec rest between each rep and we do chest/bicep back/triceps legs/core and finish up with another 30min to an hour run other then that we just do a lot of stainuous workouts you can have a day off from weights but there's no such thing as a day off cardio is needed everyday and ab workouts and pushup not necessarily intense or vigorous but if you properly workout through the week you'll be sore as hell and the pushup core workouts n cardio will work off some of the soreness
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Old 08-02-2011, 12:04 PM   #13
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Re: Workout Routines (discussion)

SPEC, DUDE ,THATS A HELL OF A WORK OUT
Right off the bat ,your doing WAAAY to many sets for biceps ,that's a small muscle group , if im reading that right ? 6 exercises for bi's x3 sets , 18 total , WOW
YOU GOT 20 inch Guns bro ?? lol
I DO Push / pull where i work opposing muscle groups , like chest , back together
and bi's , tri's together - legs ,shoulders another day then rest a day and start the 3 days over again ......
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Old 08-02-2011, 12:06 PM   #14
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Quote:
Originally Posted by stampde
SPEC, DUDE ,THATS A HELL OF A WORK OUT
Right off the bat ,your doing WAAAY to many sets for biceps ,that's a small muscle group , if im reading that right ? 6 exercises for bi's x3 sets , 18 total , WOW
YOU GOT 20 inch Guns bro ?? lol
I DO Push / pull where i work opposing muscle groups , like chest , back together
and bi's , tri's together - legs ,shoulders another day then rest a day and start the 3 days over again ......
I'd like a ticket to that gun show.
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Old 08-02-2011, 12:16 PM   #15
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Re: Workout Routines (discussion)

Quote:
Originally Posted by stampde View Post
SPEC, DUDE ,THATS A HELL OF A WORK OUT
Right off the bat ,your doing WAAAY to many sets for biceps ,that's a small muscle group , if im reading that right ? 6 exercises for bi's x3 sets , 18 total , WOW
YOU GOT 20 inch Guns bro ?? lol
I DO Push / pull where i work opposing muscle groups , like chest , back together
and bi's , tri's together - legs ,shoulders another day then rest a day and start the 3 days over again ......
Its not as bad as it sounds, with my current superset routine I do two bicep workouts back to back (3 sets 10 reps each exercise 20 total). Then swap to back and do the same, then bicep again then back again. Thats 4 different exercises each muscle group (bicep and back). Then I do two exercises for each group to burn out on (low weight not intense)... so mainly 4 total thats hard core.

I just swapped my routine from this one:
Monday - Bicep/Tri's - abs
Tuesday - Chest/Back - obliques
Wed - Tri's/Shoulder - abs
Thurs - Bicep/Chest - obliques
Saturday (what ever I want to do)

each day was ended with cardio~

I am changing it up due to I am trying to push past a barrier ive been at for a while and I want to ensure I am NOT over training so I give each muscle group a full week to recover mostly~ (before direct training). Gonna see how this goes. So while I am working biceps or back etc I want to break them down as much as I possibly can since they have a full week to heal back up and repair. Supersets seem to be a good way to push past a barrier and go up in weight and build more muscle. Thats the reason I am doing grouped muscles together so I work them out as little as possible other than that one day a week I hit them hard~ if you tear down the muscle but dont give it time to repair you never get anywhere.. and everyone is different so I gotta see what works and what doesnt for me.

I am currently 231.0 22% body fat~ so I want to get down to 215-220 and 15% body fat~ so I just got to lose 10-15lbs more fat lol.... currently my goal is 1lb a week~ or there about.

the entire routine takes about 45-55 minutes for weight lifting and then 30 minutes for cardio (warming up cooling down) so about 1:15-1:30 minutes~ ive not really gained any muscle size in a very long time so hopefully this can get me back on the patch...the hardest part is doing reps until you cant anymore vs just a number in your head... while making sure you weight is within the range so that you give out when you should... but I am trying to work on that.
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Old 08-02-2011, 12:26 PM   #16
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Re: Workout Routines (discussion)

keep up the good work dude , you'll get there
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Old 08-02-2011, 12:32 PM   #17
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Re: Workout Routines (discussion)

5 Day Power Muscle Burn Powerbuilding split:

* Day 1 - Chest and Triceps
* Day 2 - Back and Traps
* Day 3 - Quads and Calves
* Day 4 - OFF
* Day 5 - Shoulders and Biceps
* Day 6 - Deadlift and Hamstrings
* Day 7 - OFF
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Old 08-02-2011, 02:24 PM   #18
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Re: Workout Routines (discussion)

Quote:
Originally Posted by stampde View Post
SPEC, DUDE ,THATS A HELL OF A WORK OUT
Right off the bat ,your doing WAAAY to many sets for biceps ,that's a small muscle group , if im reading that right ? 6 exercises for bi's x3 sets , 18 total , WOW
YOU GOT 20 inch Guns bro ?? lol
I DO Push / pull where i work opposing muscle groups , like chest , back together
and bi's , tri's together - legs ,shoulders another day then rest a day and start the 3 days over again ......
Quote:
Originally Posted by stampde View Post
keep up the good work dude , you'll get there
yea, slow is fine as long as I get there. This november will be 2 years since I started... takes forever to take weight off the CORRECT way.
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Old 08-02-2011, 04:18 PM   #19
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Originally Posted by Lalayla

I'd like a ticket to that gun show.
Soon lalayla lol

I'm not A swollen monster most if the time we just use 15lbs dumbbells it all depends in your work out and quality vs. Quantity if you don't let your muscle recuperate then by time your done with your work out your muscle fibers are ripped thats the sore feeling you can do a lot more then you think you cab when you push the **** out of yourself

---------- Post added at 04:18 PM ---------- Previous post was at 04:16 PM ----------

Quote:
Originally Posted by stampde
SPEC, DUDE ,THATS A HELL OF A WORK OUT
Right off the bat ,your doing WAAAY to many sets for biceps ,that's a small muscle group , if im reading that right ? 6 exercises for bi's x3 sets , 18 total , WOW
YOU GOT 20 inch Guns bro ?? lol
I DO Push / pull where i work opposing muscle groups , like chest , back together
and bi's , tri's together - legs ,shoulders another day then rest a day and start the 3 days over again ......
My bad to clear up we do one a day and the day we "rest" we just run till we puke lol
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Old 08-02-2011, 05:10 PM   #20
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Chest
Exercise Sets Reps
Bench Press - Power 2-4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 1 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Back and Traps
Back
Exercise Sets Reps
Barbell Rows - Power 2-4 3 to 5
Dumbbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 1 40
Traps
Exercise Sets Reps
Power Barbell Shrugs - Power 2 3 to 5
Dumbbell Shrugs - Muscle 2 6 to 12
Power Barbell Shrugs - Burn 1 40
Quads and Calves
Quads
Exercise Sets Reps
Squat - Power 2-4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 1 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2 10 to 15
45 Degree Calf Raise - Burn 2 40
Shoulders and Biceps
Shoulders
Exercise Sets Reps
Seated Barbell Press - Power 2-4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2 6 to 12
Dumbbell Lateral Raise - Burn 1 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40
Deadlift and Hamstrings
Deadlift and Hamstrings
Exercise Sets Reps
Deadlift - Power 2-4 3 to 5
Romanian Deadlift - Muscle 3-4 6 to 12
Leg Curl - Muscle 3-4 6 to 12
Leg Curl - Burn
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Old 08-02-2011, 06:39 PM   #21
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Re: Workout Routines (discussion)

You're forgetting an important part of this, your diet. Don't be afraid to eat, if you're not eating enough your body will stop gaining muscle and stop dropping fat.
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Old 08-02-2011, 06:55 PM   #22
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You're forgetting an important part of this, your diet. Don't be afraid to eat, if you're not eating enough your body will stop gaining muscle and stop dropping fat.
Hell yea 85% is diet 15 is working out
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Old 08-02-2011, 07:05 PM   #23
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Re: Workout Routines (discussion)

Drodriguez - I'm glad you're on our side. With a work out like that, do you end up looking like Michael Weston on Burn Notice? He is a bad@ss spy.

Here is what I've heard - I have never had the dedication to see it through...

If you get the testosterone going, you will build muscle faster. The best way to do that is to start every workout with deadlifts, squats, overhead press, or bent over rows. The exercises that push your whole body mass are the best for getting the 'rone going - like squats and deadlifts. They are great warm up exercises.

Once warmed up, I like to push one day and pull the next - don't have your muscles fighting each other. Chest and triceps and shoulders / back and biceps / legs and core

My wife is a Zumba instructor - if you want to lose weight fast, that's the way. Dance it off - having fun and you don't realize how hard you are working. She has discovered that if you work the muscles before cardio, the benefits last longer.

Also, I heard that Hugh Jackman was eating 6000 caleries of chicken a day to bulk up for the next Wolverine movie - so do not neglect your protein intake if you are trying to grow.

I hear a lot of things.
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Old 08-03-2011, 02:25 AM   #24
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Thank you sir in the end it's what's in your heart that pushes you!! But calories don't really matter its mainly protein! Rhys what was wrong with me I was a calorie pusher but I had a massive lack of protein.
Protein feeds your muscles
My eating routine is
Morning shake 25g protein
Brunch jerky or nuts 12.5 g protein
Lunch chicken or steak 35 g protein
Linner? Lol jerky or nuts 12.5
Dinner shake 25g protein
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Old 08-03-2011, 08:25 AM   #25
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Re: Workout Routines (discussion)

when building muscle everything ive read everywhere is just about 1 gram of protein per day (per lb of weight), which is easy for you skinny guys... but 231 grams is a good bit for me to try and eat... I generally dont eat that much though maybe 130-150 a day due to I am not 100% focused on building muscle but also burning fat and protein is calories regardless.

and you are correct, I lost 30lbs without modifying my diet a ton, the other 30-40 has came from the diet being changed a ton as well as working out more with weights.
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Old 08-03-2011, 12:56 PM   #26
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when building muscle everything ive read everywhere is just about 1 gram of protein per day, which is easy for you skinny guys... but 231 grams is a good bit for me to try and eat... I generally dont eat that much though maybe 130-150 a day due to I am not 100% focused on building muscle but also burning fat and protein is calories regardless.

and you are correct, I lost 30lbs without modifying my diet a ton, the other 30-40 has came from the diet being changed a ton as well as working out more with weights.
1 gram per day? That's dangerously unhealthy

---------- Post added at 12:56 PM ---------- Previous post was at 12:45 PM ----------

Your. Starving your muscles man even if your not eating 1g of protein a day and that's your goal your putting your body in danger
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Old 08-03-2011, 12:57 PM   #27
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Typically it's just a ton of running for me I run anywhere from 4-10 miles depending on the day of the week Monday and Friday are rest days and Sunday is crosstraining which is just anything but running. Of course I couple the running with push/pull ups sit ups or other ab workouts and then I swim for half an hour. I'm not into the huge body building stuff since I'm already low single digit
Body fat but I like to stay in shape. Gna need it when the zombie attack happens..
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Old 08-03-2011, 01:17 PM   #28
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Re: Workout Routines (discussion)

I think he meant 1 gram for every pound you weigh. I was told to take in at least 220 grams a day to gain muscle.
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Old 08-03-2011, 02:37 PM   #29
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Re: Workout Routines (discussion)

Quote:
Originally Posted by Drodriguez2009 View Post
1 gram per day? That's dangerously unhealthy

Your. Starving your muscles man even if your not eating 1g of protein a day and that's your goal your putting your body in danger
sorry I mean 1 gram per pound of body weight, that would put me at 230 grams a day. I personally dont eat that much. I probably get around 150 grams a day, its mainly based off an average body fat percent as its lean muscle you need to take into account vs just overall weight.

I am not putting on a ton of muscle but some of that is due to what I do and how I exercise. I know my diet is the other part of it~ but its hard to build muscle AND burn fat as you said you have to eat to build muscle but eating can build fat as well so you have to talk a fine line.
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Old 08-03-2011, 02:56 PM   #30
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I weigh... One moment let me weigh myself...... Still spinning...... Slowing down.... Almosttttt
168.3 and I was told by a nutritionist to intake 125g per day at 1200 cal per day and to drink half your weight in ounces of water a day

---------- Post added at 02:54 PM ---------- Previous post was at 02:53 PM ----------

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Originally Posted by SpectorV

sorry I mean 1 gram per pound of body weight, that would put me at 230 grams a day. I personally dont eat that much. I probably get around 150 grams a day, its mainly based off an average body fat percent as its lean muscle you need to take into account vs just overall weight.

I am not putting on a ton of muscle but some of that is due to what I do and how I exercise. I know my diet is the other part of it~ but its hard to build muscle AND burn fat as you said you have to eat to build muscle but eating can build fat as well so you have to talk a fine line.
What do you generally eat?

---------- Post added at 02:56 PM ---------- Previous post was at 02:54 PM ----------

Stay away from fast food 100% even salad!! My nutritionist bought a mcdouble Jan 28 2011 and left it on a shelf in her room and it still hasn't molded think how long it would take to break down and digest
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Old 08-03-2011, 03:33 PM   #31
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Re: Workout Routines (discussion)

I generally eat (cups of water are more than 8oz cups not sure how much but more than 8oz):

07:30am - protein shake in the morning (30 grams~)
10:00am - peanuts/banana at 10am (2 cups of water before lunch)
12:00pm - lunch 6oz of meat some form of veg/wild rice/etc (water and now and again a diet coke )
02:30pm - peanuts/banana/cottage cheese something like that 1 cup of water
05:00pm - Protein bar, pre-workout stuff, some carbs~ (not many) may take protein right after workout (1 cup of water)
07:30pm - Dinner, mostly like lunch~ (1-2 cups of water or similar no soft drinks)

thats not set in stone but thats about what a normal day si
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Old 08-03-2011, 10:13 PM   #32
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Stick to that you should be good
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Old 08-03-2011, 11:45 PM   #33
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Re: Workout Routines (discussion)

Damn, am I really going to be the first guy who states that his workout is 12oz curls?

Sigh, I guess so.
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Old 08-03-2011, 11:55 PM   #34
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Ok so if I'm a skinny twig. And I wanna put on serious muscle to look good, what should I do as a workout.
Keep in mind I work 5 days a week and can only go to a gum like 4 days. Thevtest I'm at home (with resistance bands and chin up bar)
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Old 08-04-2011, 12:04 AM   #35
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Re: Workout Routines (discussion)

Seperate your workouts according to muscle groups,

"Push, Pull, Legs"

Push = Chest, deltoids, triceps (main lift being a "bench press")
Pull= Traps, Lats, Biceps (main lift being a "chin-up" or "lat pull down")
Legs= Glutes, hamstrings, quads, calves, and possibly a good time to do some abs (main lift being "squat" or "leg press")

From my experience, this has been great... I went from being 160lbs in high school to 200 lbs by the end of my freshman wrestling season in college... it just works...

The reason this routine works, is because the blood is circulating to these muscle groups throughout the entire workout... maintaining a "pump" the whole routine... thus, helping to burn fat, and circulate nutrients to the muscles for protein synthesis for mass gains as well... it's a can't lose situation...

So three days of lifting is Push, pull, legs... each day you workout, just do the next one on the list... whether you are working out 3 times per week, or 6-7... it will work for you...
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