My summer routine

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Sueven
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My summer routine

Post by Sueven »

So,

I started frequenting the gym more regularly around the beginning of the year. Kwon gave me some advice around that time (thanks Kwon!) Now that's it's summertime (being that I'm a student and all) my routine has changed, so I'm looking for more advice.

I'm a grad student, which means that during the semester I have a godawful diet because I'm always on campus and can't cook for myself. Now that it's summer and I'm less busy, I can improve my diet, and I've immediately begun cooking again. I've been trying to eat as much chicken and tuna as possible. I eat a lot of vegetables. I have weaknesses for salt and sugar. One problem I have is that I eat (and drink) very little. On an average day, I would estimate that I drink 6 glasses of fluids and eat probably about 1800 calories. I never eat breakfast, I sometimes eat lunch, I always eat dinner. I know that this is not enough. My only excuse is that I'm busy, and I have plenty of energy. I take Flintstones vitamins and no other supplements.

I currently try to get to the gym 5 days a week.

Mondays Wednesdays and Fridays are my upper body days, which consists of a pretty straightforward set of free weight exercises-- something for each arm muscle plus something for the chest-- in addition to some combination of machines targetting those areas plus my back, usually focusing on the upper back and chest. Stuff along the lines of lat pulldowns, pec flies, compound row, pec compresses, eagle row, etc. We have one of those neat machines where you can do assisted chin ups and dips, and when I'm done lifting, I get on that thing and do sets of both until I can't. I also do some crunches and other moderate ab exercises on these days.

Tuesdays and Thursdays are my lower body days. I do leg presses, leg curls, leg lifts, prone leg curls, and hip adductions and abductions, because these are the only leg machines available. I repeat some of them. I also do more ab work-- more crunches and other exercises, the ab machine (which basically involves grabbing weight behind your head and pulling it with your chest down to your legs, from a seated position), some of those thingies where you suspend yourself in the air with your arms and raise your legs together to a 90 degree angle. I also do a little lower back stuff, mostly weighted back extensions.

I do not do any cardio. This is partially because I hate doing cardio work in a gym. I love running and such if I'm playing sports, but I really don't enjoy doing it noncompetitively (I hate running outside, too). It's also because I get a fair amount of that sort of exercise in my day to day routine. I walk a lot, I play basketball sometimes, and I go hiking almost every weekend.

I'm around 6 feet tall (I haven't been officially measured in years) and weigh 152 pounds. In January, when I started going to the gym (which was probably around 3 times/week at that point) I weighed 147 pounds. Those 5 pounds have pretty noticeably improved my definition, and I've gotten stronger. While I'm not particularly concerned about gaining weight, I'd like those two improvements to continue. Ideally, I'd like to gain another 10 pounds or so of muscle, and then see where I want to go from there.

So: Tell me what I should be doing differently in order to best achieve that goal. I'd be happy to hear advice on anything.
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Kwonryu DragonFist
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Re: My summer routine

Post by Kwonryu DragonFist »

Easy.

Want to gain mass? 80 % is the diet!

Eat every three hours and at least 3-4 normal meals with chicken/meat and add more carbs from potatoes/rice and pasta.

Add Whey-80 to your diet as well.

If you eat just "enough" proteins and calories for your bod, you won't grow, eat more and then some more.

Then you will add some poundages!

When you train you could later on do it pyramid-style, but for now, do as heavy weight as you can do 8 reps max per set of.

If you can do 14+ it's too light. That's how heavy you should punish your muscles.

Later on when you have the foundation you can do pyramids of 12 light, 10 medium, 8 heavy and 6 superheavy reps if you prefer.

Always finish the last set with a failure-set! Keep repping until failure. What a way to finish!

30 minutes after the workout, take the proteine-drink and creatine.

Also take a proteinshake before the workout.

Mass with Class and you grow while you rest!

Consistency is the keyword. Keep doing it and you will see epic results!

If you eat normally and work out like a madman for 5 times a week your bod will shrink instead.

We want an anabolic state not a catabolic.

Add more carbs and proteine, lots more.

but if you carb-up and don't train at all, just sit in the couch and watch TV, you'll become a fatty instead.
Thanks to Thess
---xx0O0xx---
The best site known to man!
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Sueven
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Joined: July 22, 2002, 12:36 pm

Re: My summer routine

Post by Sueven »

Thanks Kwon!

two questions:

1: Does it matter when during the day I eat? Should I have loaded up on carbs and protein before I work out? Or should I eat after?
2. Is the workout OK? I'm doing a little bit of ab and lower back stuff 5 consecutive days, although I never work them hard for 5 consecutive days. Do I need to give these muscle groups more time to recover?
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Kwonryu DragonFist
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Re: My summer routine

Post by Kwonryu DragonFist »

Add 300-500 calories to your daily caloric intake. If after a couple more weeks you see no improvement, add another 300-500 calories. Continue this until you start to gain.

Different examples
-
One diet

08:00 6 eggs,1 liter jogurt / vitamins , minerals, coffee or caffeinepills
10:00 3 eggs
11:30 Lunch , Rice / Pasta / Chickenl , Bread / Mineralwater
14:00 Big Salad
15:30 4 bananas
17:00 Training and 60 min cardio
20:00 rice / chicken
23:00 rice chicken alt cheesecake / egg
-
Another diet

07.00 Minimeal
60g protein
5g fishoil
2-3 caffeinepills
1/2 l water

07.35 morningwalk 25min

08.00 Breakfast
100g oatmeal
30g fiber
40g wheyprotein
120g eggs
100g bananas
1000mg c-vitamin
1 multivitaminpill

11.00 Lunch
250g chickenbreast
100g rice
100g sweet n sour sauce
15g hard bread
10g olive oil

14.00 Minimeal
200g bananas
30g wheyprotein
40g soyprotein

16.00 Dinner
250g chickenbreast
100g rice
100g ss sauce
15g hard bread

18.00 Pre-workout meal
100g rice
200g keso
50g wheyprotein
2-3 kaffeinepills

19.00 Training

20.00 Post-workout 1
120g wheyprotein
400g milk
120g maltodextrin
100g bananas
500mg c-vitamin

21.00 Post-workout 2
100g rice
150g tuna
50g wheyprotein
70g dextros
10g fishoil

23.00 Eveningmeall
80g milkprotein
20g dextrose
500mg c-vitamin
1 multivitaminepill

03.00 Night
50g milkprotein (if you wake up)

Add lots of water to the meals as well as supps as creatine, glutamin, ALA.
-
A Pro-bodybuilder diet

Meal 1: 4 Korn 60-80 gr,Whey Tech 60 gr,Super omega 5 stk,Multivitaminerals,400 mg. ALA.

Meal 2: Eggs 6-8, Knekkebread or brown bread, Fruit,1000 mg C vitamins, Oliveoil 2 spoons.

Dinner 1: Red meat, fish, chiken or tunafish 300 gr, Rice 80 gr, vegetables, Oliveoil 2 spoons

Meal 4: Before workout, 6 Ribose, 250 mg. B3,Fruit

Under workout: 25-30 gr. Whey Tech, 30 gr. Carbo Fuel, 15-20 gr. Dextro, 10 gr. Glutamine, 10 gr. Creatin, 7 dl. of water.

I drink of shake between the sets of my workout. The shake is empty when I'am half trough my workout.

Then I take: 600-800 mg. Kalium, 800 mg. ALA, 1000 mg. Glucosamine Sulfate.

After workout: 60-80 gr. Whey Tech, 80-100 gr. Carbo Fuel, 15-20 gr. Dextrose, 6 Ribose and 5 Super Omega.

Dinner 2: Same as dinner 1.

Dinner 3: Same as Dinner 1 and dinner 2, but only with 40 gr rice, multivitaminminerals and 1000 mg. C vitamins.

Next meal: 60 gr. Proteinshake(with proisolate 90%), magnesium and zink.

Night meal: At night I will eat what I find in the refrigrerator.
Thanks to Thess
---xx0O0xx---
The best site known to man!
--++http://kwonryu.mybrute.com++--
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Kwonryu DragonFist
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Re: My summer routine

Post by Kwonryu DragonFist »

As soon as yer risen, Sueven-style, aka Early early, early in the morn'
First thing to do is to drink one-two glasses o orangejuice. The acid in the fruitjuice stimulates your appetitie and thanks to those glasses o juice before breakfast, you can eat more, even if you normally/usually have to force food down yer throat in the mornin'

The many fast carbs of teh juice quickly rush into the blood n the muscles so that the bod switches to an anabolic metabolism.

Breakfast
Breakfast can be lots o carbs, proteine and lil fat.
Carbs are in for examlple oatmeal,, cornflakes och müsli, bread n fruit and is the most efficient fuel for the muscle and the mind. They increase your physical and mental capacities during the day.
breakfast should also have animalic proteine in form of some dairy such as minimilk, yoghurt, non-fat cheese or eggs.

No time for a real breakfast? Then get a fruit o some sort or some kind o bread and wait with the rest o the breakfast until you get to work/school etc. Then eat some oatmeal, raisins,minimilk that can be done quickly. Can be eaten while you read the mail etc.

Before noon
Eat fresh fruit that contain carbs + important vitamins and minerals. Carbs at this time keep the glycogen in balance and refills your carb-storage.

Bananas are especially good since they contain more carbs than any other fruit + that they contain lots o amounts of calium and B6-Vitamin, which is good fer musclegrowth.


Lunch

Lunch should be varied and contain something from these groups:

Energy: The most important energyfood are carb-rich ingredients such as bread, rice, pasta and potatoes.
If ya got trouble gettin "bigger" , include some good fat in the lunch, like avocado, fat fish, olive or peanut/sesambutter. Eventually some chocolate for dessert.

Massbuilding: It's proteine you gotta have. For musclegrowth, it requires Proteine and the extra proteine shall be brought through your diet. High-end/top-level proteinesources are : different kinds of meat, chicken, turkey, fish, shrimps, eggs, cheese, beans, peas etc

Supplementary
: Only carbs and proteine is not enuff. You also need vitamins, minerals and other vital things.
You get those in fruit and veggies. Therefore consider eating salads, other veggies and/or fresh fruit to the main course for lunch.

Two hours before training
Eat a minimeal in the afternoon, bt two hours before training. Gives time to digest the food, raise your energylevels and limits catabolism during training, Don't eat immediately before training, bigger chance for a drop in your glukose-lvls and causes fatigue in the training then

The minimeal should consist mainly of carbs, like thick bread, grits, fruit + some protein, like non-fat milk. Thick bread with keso and kiwi is optimal. Don't eat so much that the food feels heavy in yer belly when you train, drink water so it lasts for the whole workout.

During training.

Drink regularly during training, for example once per 15 mins. The pee will tell if you drink right. Dark urine proves you drink too lil, very light urine tells you drink too much. The color should be between these two extremes.

If you train for less than 90 mins, it's enough with water, but if you train several hours, pick a sportdrink that contains carbs and minerals. Pick a product that contains the carb maltodextrin.

Immediately after training
Now the muscles need water. carbohydrates and proteine.
First drink epic amounts of water, especially if you didn't drink as much during the workout.
After that yer need quick carbs, like banana, raisins or a sportdrink with gluco.
And finally, don't forget the prime proteine from for example Keso, minimilk or non-fat meat.

Within three hours after training
Put together a dinner from the three main groups described in the lunchsection (Energy/massbuilding/supplementary). A superior source is non-fat meat. The proteine found in non-fat meat is compunded on almost the exact same way as the proteine in your muscles. Therefore, Meatproteine gives you the aminoacids that growing muscles are in special need of. So eat a big portion of non-fat oinker, beef or bird for dinner. (Non-fat Beef/Chicken/Turkey etc)

Before sleepin'
Fruits or a sandwich with honey 0-2 hours before sleeparoo gives the muscles somethin' to work with during the night.
The proteine found in milk is also good (i often drink milk meself) is good since it supplies extra proteine to the bod.
A mix of carbs and proteine is optimal before bedtime.
Thanks to Thess
---xx0O0xx---
The best site known to man!
--++http://kwonryu.mybrute.com++--
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Kwonryu DragonFist
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Re: My summer routine

Post by Kwonryu DragonFist »

After you have your diet done Sueven, then you can worry more about the workout :D

http://www.youtube.com/watch?v=5UILAzdyVBk

http://www.youtube.com/watch?v=6UDwvOVthzA
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