Help needed - I see plenty of people struggle with this.
I feel I eat plenty and very healthy food with good levels of Carbs/Proteins etc.
I train four days a week although I know cardio could increase. I also mix up training.
I like a few beers on the weekend; life would be boring otherwise!!!
Has anyone got any tips to gain better definition, or any specific exercise to target areas where fat seems to settle.
I know gaining muscle should help to speed up the metabolism etc but I have been training a long time now and have not really notice a huge difference.
Also any tips on protein powders that do not bloat you out?
I'm not someone who wants to be huge just in good shape.
Definition
Moderators: Boss Man, cassiegose
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rich_chownsie
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Training is four days a week; obviously mixed up regularly.
Chest day one
Arms day two
Back day three
Shoulders day four
however, I also mix this up over time. I add legs to each day bar shoulders or back day split into Calves, Hams and Quads.
I start with a lightish set; then 3 sets heavy for 6 reps then one set ultra heavy as a 4 rep super set.
I havent always done this though; I was doing 4 sets of 8-10 reps and then a burn out set of 15 reps. However, I have liked to experiment.
Eating is around 6 meals a day - starting with omelete with wholemeal toast or similar on training days and porridge or something on non. A mid-morning protein snack of something like sardines or chicken. Then lunch, tuna or chicken salad etc pasta or rice.
Shake usually before and after I train - reflex instant whey.
Then dinner. Steak, pork or chicken, sweet potatoes or whole grain rich/pasta and broccali and other veg.
Then I may have soya yog before bed with almonds and raisins; not always though.
Chest day one
Arms day two
Back day three
Shoulders day four
however, I also mix this up over time. I add legs to each day bar shoulders or back day split into Calves, Hams and Quads.
I start with a lightish set; then 3 sets heavy for 6 reps then one set ultra heavy as a 4 rep super set.
I havent always done this though; I was doing 4 sets of 8-10 reps and then a burn out set of 15 reps. However, I have liked to experiment.
Eating is around 6 meals a day - starting with omelete with wholemeal toast or similar on training days and porridge or something on non. A mid-morning protein snack of something like sardines or chicken. Then lunch, tuna or chicken salad etc pasta or rice.
Shake usually before and after I train - reflex instant whey.
Then dinner. Steak, pork or chicken, sweet potatoes or whole grain rich/pasta and broccali and other veg.
Then I may have soya yog before bed with almonds and raisins; not always though.
- start training legs hyard and consistently and you'll see results within 2 weeks
- even better go to 3 day full body or a 4 day lower / upper split (lower, upper x 2 sessions each per week)
- if doing low reps you may need more sets to increase overall volume for muscle mass
- add more carbs to post training meal...about 70% of your carbs should come at breakfast and here
- even better go to 3 day full body or a 4 day lower / upper split (lower, upper x 2 sessions each per week)
- if doing low reps you may need more sets to increase overall volume for muscle mass
- add more carbs to post training meal...about 70% of your carbs should come at breakfast and here
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rich_chownsie
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Sorry, a little confused with that response; you say 70% of carbs split between Breakfast and Post training?
I train legs extremely heavy for size, should I do this more often i.e each part twice a week?
It is a consistent training of legs; every week without missing it.
I was told that doing too many sets on heavy weight would cause overtrained/damaged muscles?
Thanks for the input.
I train legs extremely heavy for size, should I do this more often i.e each part twice a week?
It is a consistent training of legs; every week without missing it.
I was told that doing too many sets on heavy weight would cause overtrained/damaged muscles?
Thanks for the input.
70% of your carb calories should be split up between breakfast and post training meals...for example i usually have 250 - 300g of carbs a day with probably 200 of them coming from breakfast (90g) and the 2 post meals following training (100g)..the rest of the day i have fruit and veggies as carbs at meals
post your leg routine
post your leg routine
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rich_chownsie
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swanso...what if your workout is in the evening (say 6-7:30pm?) is it still ok to be consuming carbs after that?swanso5 wrote:70% of your carb calories should be split up between breakfast and post training meals...for example i usually have 250 - 300g of carbs a day with probably 200 of them coming from breakfast (90g) and the 2 post meals following training (100g)..the rest of the day i have fruit and veggies as carbs at meals
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rich_chownsie
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So which of those actually focus on the calves then? Seems like a hell of a lot of Quad work and after doing the sort of hack squat/leg press routing I do I can hardly walk; I also did deadlifts as part of back workout.
Besides; I'm not sure how that adds definition to other areas of the body - sure, the more lean muscles you have the better fat loss function and yes quads are big muscles but if you are training them until they are exhausted then I cannot see how you can do anymore?
Besides; I'm not sure how that adds definition to other areas of the body - sure, the more lean muscles you have the better fat loss function and yes quads are big muscles but if you are training them until they are exhausted then I cannot see how you can do anymore?
- calves are probably 90% genetic so unless your an actual competing bodybuilder there's really no point in training them i think except for postural balance reasons...
if you do those exercises correcvtly you should hit more hams and glutes than quads...hack squat and leg press are very quad dominant though but they aren't on the list...
if doing deads from floor than do on leg day but if doing rack pulls (partial reps lifting off pins from thigh level) than do on back day...
when you lose fat, you lose fat from all over the body which is why big, heavy exercises are best such as squats, deads, sprints, plyo's et
if you do those exercises correcvtly you should hit more hams and glutes than quads...hack squat and leg press are very quad dominant though but they aren't on the list...
if doing deads from floor than do on leg day but if doing rack pulls (partial reps lifting off pins from thigh level) than do on back day...
when you lose fat, you lose fat from all over the body which is why big, heavy exercises are best such as squats, deads, sprints, plyo's et