full body workout or spread?

t3chnon3 · Post by **t3chnon3** » Sat Mar 17, 2007 2:24 pm

Hi i'm starting to workout again im 5'9" and 145lbs. But i'd like to get that "big look"

Which would be a faster way?
1. To do full body workouts (all body parts on each day of mon,wed,fri,?
2. Or to separate excercises: eg: mon(chest,tricep), wed(biceps), fri(legs)

As for diet what should i be eating to get more calorie intake? Right now i'm eating oatmeal for breakfast and pasta for dinner...are there any other foods than have a lot of calories?

Feel free to tell me what i'm doing wrong

thnx

Boss Man · Post by **Boss Man** » Sat Mar 17, 2007 6:08 pm

This is a basic style of meal plan you could follow.

Meals every 2.5-3 hours.

Protein sources

Skinless Chicken, Breast / Slices. Lean Turkey, Red Meat, Egg Whites, Low fat / non-Fat Yoghurts and Cheeses and Cottage Cheese, Soy Beans, Tofu, (Soybean Curd), Fish, Rice, Peas, Legumes, Low-salt Nuts, Low-fat / Skimmed Milk.

Carb Sources

Vegetables, Fruits, Rice, Beans, Wholegrain Cereals, Wheatbread, Pasta.

Fat Sources

Flaxseeds, Flaxseed Oil, Almonds, Cod Liver oil, Udos, Fish Oils. Polyunsaturated / Monounsaturated spreads, Omega Fatty Acids.

I would stick to a basic Macronutrient intake thusly.

30 grams Protein, 50 grams Carbs, 9 grams Fats per meal

This should give you about 2,400 calories a day. You should be fine for now going with that, especially with 180 grams Protein a day.

swanso5 · Post by **swanso5** » Mon Mar 19, 2007 2:47 am

full body for training i think

for a lot of cal's continue to eat proper foods so as not to gain too much fat with your muscle

t3chnon3 · Post by **t3chnon3** » Tue Mar 20, 2007 9:02 pm

aight ill give it a shot thnx