need a little guidance

[TestRip7]

Re: need a little guidance

Very good info from Big A, nish.

[sjierual]

Re: need a little guidance

Thats great and all, but what do you do if you dont want to use protien shakes? Is there any good food that is basically nothing but protein?

Right now I'm eating egg substitute, and that seems to fit the bill, but I just cant eat enough to get 500g of protein a day.

Any ideas?

[angryoldman]

Re: need a little guidance

Thats great and all, but what do you do if you dont want to use protien shakes? Is there any good food that is basically nothing but protein?

Right now I'm eating egg substitute, and that seems to fit the bill, but I just cant eat enough to get 500g of protein a day.

Any ideas?

Well, let's all be realistic. We like to try and get 2g of protein per lb of bodyweight. However, reality is, your body can only absorb so much protein at one sitting. Mostly from what I've read, your body can absorb 30 to 40 grams of protein per sitting. I've even read once or twice 50 grams at one sitting. The rest is either stored for fat or pooped out. So let's assume on the high end, your body can absorb 50 grams at one sitting. Now, to get 500mg of protein per day, that's 10 seperate meals and drinks each day, spaced about 1 1/2 hour apart. that's like 7:00am to 10:pm, with 50 grams of protein every hour and a half. That's pretty damn hard. I don't even think pros do that. So they opt for the 1 1/2g per lb of body weight. Makes it a little more realsitic. So let's say I weight 205 (I do), I need to get 300 grams a day. at digesting 40 grams per sitting, that's a little more realistic. That's 8 means a day seperated ever 2 hours apart. I wake at 6:00am, and go to bed at like 11:00am.
So point is, when I hear these guys shooting for 500 grams of protein, it's near impossible to absorb that much throughout the day. Go with 1 1/2 grams per ever lb of bodyweight, spaced ever 2 hours aprt or whatever is more convenient, and you'll see muscle tissue grow like never before!

[Phreak]

Re: need a little guidance

aom you only weigh 205?

damn bro you are a big 205

[daved150]

Re: need a little guidance

aom you only weigh 205?

damn bro you are a big 205

I WAS THINKING THE SAME THING!!! YOUR 205 IS WAAAYYY BETTER THAN MY 205!!! (DAMN-IT!)

[angryoldman]

Re: need a little guidance

aom you only weigh 205?

damn bro you are a big 205

I'm only 5'4. So I can easily carry that short stocky dielsel look. But I think you are speaking of this pic. This was 2 years ago, and I was well over 205. I was like 230 here.

[angryoldman]

Re: need a little guidance

But wait. I don't want to hijack Luke's thread. Luke wants to know what he should do to get a mean ass cold blooded jacked up killer look. First off, I recommend the protein intake. Definately 1 1/2g per pound of bodyweight if you can. Also, keep your reps in the 6 to 12 per set range. So do your warm up, then next set, 6 to 12 reps. Rest for 2 minites, then another set of 6 to 12 reps. Approx 15 sets per body part. So when beniching, 4 sets of flat, 4 sets of decline, 4 sets of incline, and maybe 3 sets of dumbell flies. Shoulders, same thing. You look like you have a little fat in the pec and tummy area, which will go away with diet and some cardio. I always recommend about 15 to 20 minutes on the treadmill BEFORE you even touch a weight. Get the heart rate increased before your workout. But it's tough keeping a good diet in college. I can't imagine you walking down to the cafeteria and asking them to grill you up and chicken breast, and the bearded cafeteria lady saying "Sure hon, coming right up." I also like cell tech and nitro tech. No matter what anyone says, I like them both the best for suppliments.

[Phreak]

Re: need a little guidance

you're leaving out one crucial ingredient aom:



;-)

[meso1]

Re: need a little guidance

Eat every 2 hours. Sleep at least 7-8 hours straight. Don't train more than 3 days in a row and more than 5 times in a week. Since you do more growing outside of the gym when your resting and recovering, allow a whole day of nothing but eating and sleeping. Personally, I never train more than 2 days in a row. When I started I was 165 lbs. and training 6 days a week. At the end of that year I was about 167lbs. The next year I incorporated rest and recovery into my training (2 days on, one day off) and by the end of the year I was able to put on 15lbs. as a natty.

Also, train smart and avoid injury with no more than 10-12 sets for big muscle groups and no more than 6-8 sets for small muscle groups.

[snickers1]

Re: need a little guidance

^bump

[DIRTY_SOUTH]

Re: need a little guidance

Everyone here has given you some great advice, I'm just going to add my .02 to the rest of what they have said.... First thing that catches my eye is your routine for day 1. If I'm reading it correctly you are trying to work chest,tri's, and bi's within the same day/same workout. These are the three main concerns of 90% average joe's that are lifting weights. They want to have the big upper body like they see on TV. You aren't getting the full benefit of your workout if you are working all three the same day. More than likely you are cheating yourself on one or all of the muscle groups during lifting. Either by not using correct form or by not lifting to your full potential in terms of weight/sets. I'd say drop the bi's and work them into your routine later in the week. Focus on two major muscle groups a day and keep your diet on track. Drop the cardio down to just a few times a week and don't run a marathon, just do enough to keep your endurance and cardiovascular system pumping. That's my .02

[ncsuLuke]

Re: need a little guidance

wow guys thanks for all the great advice...im trying to soak in as much info i can and am applying it already. ill try to keep everyone updated. and if you got any more advice keep it comin

[mick-G]

Re: need a little guidance

I WAS THINKING THE SAME THING!!! YOUR 205 IS WAAAYYY BETTER THAN MY 205!!! (DAMN-IT!)

Actually 205lbs for someone 5'4" is like someone 6' weighing 300lbs, lol! Damn i wish i could get that weight. I am 5'7" 195lb, but i do cardio as i have to at my age, as you bros will find out later the good ole metabo will slow down.

[diggi]

Re: need a little guidance

Just keep it plain and simple bro. Eat as much as you can.. good quality food.. and include "cheat days" so you can have a burger and a fries once in a while..remember youre putting on weight no matter what you do.. youll gain some fat around your waist line..but when you gain the weight you need, then you can change your training routine and do cardio.

And I would also keep your workout plain and simple.. so your body gets used to iron..

Mon / Chest & Biceps
Tue / Shoulders & Calves
Wed / REST
Thur / Back and Triceps
Friday / Quads and Hams

Do this for about 4 weeks..and then you can do something like..

Monday / Chest, Biceps and Triceps
Tuesday / OFF
Wednesday / Back and Calfes
Thursday / Shoulders and forearms
Friday / Quads and Hams..

and as you go along youll figure out everything yourself.

As for sets.. this is what I usually do.. It might not work for you or some people but it gives me good results

4 Sets 12 reps 1st set.. 10 reps 2nd set, 8 reps 3rd set and last set 6 reps.

12 reps do weight that you can feel a good pump and a pretty good stretch..

10 reps do weight that you can get good 10 reps but with a good form.. i say medium weight..

8th reps do heavy weight.. this one should start to wear you down..

and last 4th set of 6 reps.. superheavy weight try to really push yourself no matter what it takes..

[angryoldman]

Re: need a little guidance

Actually 205lbs for someone 5'4" is like someone 6' weighing 300lbs, lol! Damn i wish i could get that weight. I am 5'7" 195lb, but i do cardio as i have to at my age, as you bros will find out later the good ole metabo will slow down.

That's also why I'm 34 and on cholesterol medication! The metabolism does slow greatly as well when you get older.