Intake Today

brad_69 · Post by **brad_69** » Fri Mar 02, 2007 12:59 am

K so I did some calorie counting today to see how much I ate and here it is

Kcals- 3143
Carbs- 492 g (164% of reccomended amount)
Protein- 114.6 g
Fat- 94.9 g (146%)

So is this good for working out 4-6 times weekly plus hockey once a week? Seems like I'm a bit low on protein but they say 1-2 grams per Kilo and I'm about 72, so is it enough?

swanso5 · Post by **swanso5** » Fri Mar 02, 2007 2:22 am

i'd at'sore than enough...looking to bulk obviously so maybe you need to cut workout days to 3 - 4 so you have more days to grow / recover...a very underrated bulking strategy...keep cal's the same on these days though

brad_69 · Post by **brad_69** » Fri Mar 02, 2007 11:39 am

When I say 4-6 thats 3-4 times with hard workouts in the gym on upper body and 1-2 lighter body weight/bosu ball/stability ball work outs at home for the lower body and core. I never workout upper body 2 days in a row (and some only every 4 days aside from when theyre worked indirectly) so I figure its a decent amount of rest for the muscles. It seems to be working slowly gaining weight and strength.

swanso5 · Post by **swanso5** » Sat Mar 03, 2007 3:37 am

why not work legs heavy and hard?? bosu, stability training etc is very over rated

brad_69 · Post by **brad_69** » Sun Mar 04, 2007 7:50 pm

I should and I want to start again but I just find it hrd to motivate myself. I love the pump of working out upper body but dont like the feeling for legs. Gotta get over it though.

swanso5 · Post by **swanso5** » Sun Mar 04, 2007 8:35 pm

the "pump" doesn't neccesarily mean your getting bigger and stronger...somethingm like 10 sets of 3 with 1min rest between sets will do the same

brad_69 · Post by **brad_69** » Sun Mar 04, 2007 9:01 pm

Ya I know I'm just saying like the gneral feeling of working out, pump ws jsut the easiest way to put it. And what do you mean by the 10and 3. Are you saying do that for legs or upper body?

swanso5 · Post by **swanso5** » Sun Mar 04, 2007 10:28 pm

im currently doing the vertical bible program (jumping higher protgram) and on 2 upper body days i do this:

day 1
bench 10 x 3
bent row 4 x 6
shoulder db press alternated with chin ups 2 x 12
reverse curls superset close grip push ups 1 x 15

day 2
pull ups 10 x 3
handstand push ups 4 x 6
ring push ups alternated with inverted row 2 x 12
hammer curl superset with wted dips 1 x 15

a littkle "pump" type work but most heavy and hard

10 sets of 3 will provide strength from heavy wt and low reps but the high volume of 10 sets gives the hypertrophy