Need Urgent Help

Boss Man · Post by **Boss Man** » Wed Mar 05, 2008 7:14 pm

Egg Yolks contain the Following.

Lutein, A Carotenoid source the body doesn't produce, but assists with protection of part of the Eye called the Macular.

Fat soluble Vitamins. These are typically A,D,E and K, and are transported in Fats, A is certain in Yolks, the others may be too.

Protein, 2.5g for a small Egg.

LDL Cholesterol. Low Density Lipid, 5g, (45 calories). Low density is responsible for the possible transportation of Fat deposits, to the Heart. It is, (unlike HDL), not beneficial, however one Yolk a day is not going to cause you a serious issue.

master_m · Post by **master_m** » Wed Mar 05, 2008 8:38 pm

From the Chad Waterbury routines list, which one would be better for me ( Total Body Training (TBT) or 10x3 For Fat Loss or The Waterbury Method ) ?

swanso5 · Post by **swanso5** » Wed Mar 05, 2008 11:40 pm

WM or TTT doesn't really matter which one

master_m · Post by **master_m** » Fri Mar 07, 2008 1:44 pm

Hello swanso5,
I am planning to follow the Total Body Training (TBT) by chad waterbury. I will do the strength training on Monday, Wednesday and Friday. Here is how the exercise schedule looks like:
Monday - Total body + 15-20 min cardio
Tuesday - 30 min cardio (Running and Rope jumping 15 min each)
Wednesday - Total body + 15-20 min cardio
Thursday - 30 min cardio (Eliptical and Bike 15 min each)
Friday - Total body + 15-20 min cardio

Correct it if necessary.

Where should I could the ABS exercises? with cardio or with total body training?

I will do the cardio with interval (30 sec hard and 30 sec easy). For rope jumping, I am able to do 100 rotations at any given time. Is it fine if I do 5 sets of these ?

Also, can you suggest me a solid meal with protein shake after workout?

swanso5 · Post by **swanso5** » Fri Mar 07, 2008 7:07 pm

- haven't seen that program for years but does it say 30mins of cardio on off days? he uaually has 20mins max...don't change anything...if 30mins was best he would have put it in...same with cardio on training days
- same for the abs...don't add naything in...there will be something for abs in there i'm sure
- just do the program as written as heavy and hard as you can, eat as clean as you can and if your abs aren't in better shape when you finish, i'll never post here again
- straight after working out have a protein shake with water and a bowl of sugary cerial...this needs to be eaten within 30mins of your very last rep so take it with you...about 1hr later have any solid protein source and some veggies/salad

Also, can you suggest me a solid meal with protein

master_m · Post by **master_m** » Sat Mar 08, 2008 12:44 pm

Hello swanso5,
I am planning the program from the following link:

http://www.t-nation.com/readTopic.do?id=508031

Nothing was mentioned about cardio..I added it...Also nothing was written about ABS...
Can you suggest me if I have to follow the above one or something better?
Also can you suggest me for the cardio (rope jumping, eliptical, running, etc) with interval training ?

swanso5 · Post by **swanso5** » Sat Mar 08, 2008 6:40 pm

- your right i haven't seen this program for years...
- add in 1 core exercise per session, no more...search "21st century core training" for exercises to choose from
- i'd pop intervals and sprints on tue and sat if training mon/wed/fri...for intervals mix it up w/ any machine you haver to use as well as skipping and do 1min as hard and fast as you can then 1min as slow and easy as you can x 15mins...don't hold out on early intervals to keep enegry for the last one's...do sprints on sat 5 x 50m with 30secs rest

master_m · Post by **master_m** » Sun Mar 09, 2008 2:28 am

Hello swanso5,
So here is what I understood....
I have to follow the Chad Waterbury FBT on Monday/Wednesday/Friday(http://www.t-nation.com/readTopic.do?id=508031) with adding one core exercise from the "21st century core training"....Tuesday and Saturday will follow the interval and sprint sessions.... Correct me if I am wrong?

Also, while doing strength training on Mon/Wed/Fri, do I need to do light intense cardio (for 15 min) or just stay with the strength training ?

swanso5 · Post by **swanso5** » Sun Mar 09, 2008 3:39 am

strenght training should be all you need if you do woth the prescribed rest periods and suggested wt to use

remember sprints only on saturday

master_m · Post by **master_m** » Thu Mar 13, 2008 12:58 pm

I am following Chad Waterbury TBT on Mon/Wed/Friday. As I said before, currently I am weighing 144 lbs and gender is . I would like to increase muscle and loose fat. Here is diet plan.
6:30 AM - Banana and Oatmeal with Water (roughly 350 cal).
7:15 AM - Workout
8:15 AM - Protein Shake with 2 slices of toasted whole grain bread (400 cal)
9:15 AM - Cereal with Skim milk (200 Cal)
12:00 PM - Brown rice with white meat/tofu (500 cal)
4:00 PM - Chicken Breast Salad and one cup of milk (250-300 Cal)
6:30 PM - 4 Boiled egg white with one yolk and one cup of low fat cottage cheese (200 cal)
8:30 - Veggies, Curry and low fat yogurt. Occasionally wheat bread (300 cal)

So it is bringing upto 2200 calories per day. Is it ok or should I increase ? I am having atleast 140 gms of protein. goal is to reach either 150 or 155 lbs.

master_m · Post by **master_m** » Thu Mar 13, 2008 1:06 pm

I forgot to add Tea at 6:30 PM. I am getting healthy fats or do I need to add almonds/fish oil capsules in diet plan?

Also not sure of getting enough proteins in the last meal. So I added low fat yogurt over there.

Boss Man · Post by **Boss Man** » Thu Mar 13, 2008 2:49 pm

I don't think you need the Banana to start. Oatmeal should kickstart your Metabolism before workouts.

I'd change the Low Fat Cottage Cheese for Low Fat Cheese. Low Fat Cheese has a better Saturate to unsaturate ratio, the Unsaturate will help get rid of some Saturate, and cut down on Nitrogen to Uric Acid conversion.

I'd have the 4:00PM meal about 3:30PM, so you have 3.5 hours after the 12:00 Meal, and 3 hours before the next, so the meal space before and after that meal is more even.

You could add a bit more healthy Fat, but I don't think you necessarily need to.

Also with Fish Oil, it's been shown to have some effect for some people, and little to none for others, so don't expect something like to be necessarily that beneficial.

Might be might not be.

master_m · Post by **master_m** » Thu Mar 13, 2008 3:07 pm

Thanks BossMan.

Apart from your suggestions, does the diet plan looks good? I am thinking that the last meal doesn't have enough proteins.

Also, where should I add the fruit option (if needed) ?

Boss Man · Post by **Boss Man** » Thu Mar 13, 2008 7:06 pm

I mentioned what I thought needed changing, though you could add something like Chicken or Turkey to the Curry.

swanso5 · Post by **swanso5** » Thu Mar 13, 2008 8:29 pm

- have cerial in place of toast after training and maybe add toast in but don't have toast by itself (carbs on there own - no, no, no)
- add veg to all meals from lunch onwards
- you can never go wrong with fish oil and i don't class it as a supp, i class it as a staple as everyone should be on it like veggies
- i would add some meat to the curry instead of the yoghurt which will contain carbs that you don't need at night and definately no bread
- 150g is enough (1 gram per pd of bodyweight)
- increase healthy fats probably (almonds, avocaso, fish, tuna, sardines etc)