Starting to train again, 160 5'7 help
Moderators: Boss Man, cassiegose
Starting to train again, 160 5'7 help
Hey guys ive been training for a year or more at sevral gyms like global and nubodys i supplement protien and have tryed various others supplements but i find little results im gettin no bigger no smaller and im not really toning up like i expected i do follow a specific diet high in protein and carbs and i train 5 times weekly with little cardio... i was wondering if anyone has suggestions to help me along!
alright i dunno about this program your talking about ill take a look but i personal trainer took me through a good program! here it is
Day 1- Chest and bi's 4 exercises each part try using high compound exercise and staying away from machines
Eating
meal 1 oatmeal, 2 egg whites, glass Oj
meal 2 usually fruit and water
meal 3 chicken breast, rice
meal 4 protien shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken/ turkey sandwich whole wheat bread, with green garden salad
meal 6 low fat yogurt, protein
Day 2 sholders and legs 4 exercises each spending alot of time on squats
eating
meal 1 4 egg whites and 1 regular egg omlet, glass Oj
meal 2 usually fruit and water
meal 3 swiss chalet chicken on bun with salad, water
meal 4 protien shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken breast lean chicken bugers and whole wheat bun
meal 6 fruit smoothie with protien
Day 3 - off
meal 1 vector cereal, glass Oj
meal 2 usually fruit and water
meal 3 cooked chicken, broccoli, baked potato
meal 4 protein shake
meal 5 hamburger homemade of extra lean ground beef, rice
meal 6 fruit, protein
Day 4 - cardio run usually about 7 km
meal 1 oatmeal, 2 egg whites, glass Oj
meal 2 usually fruit and water
meal 3 chicken breast, rice
meal 4 protien shake, water
*run trail
meal 5 spaghetti and sauce, garlic bread whole wheat noodles and bread
meal 6 protein
Day 5 - Back and tri's 4 exercises each spending fair amounts of time on dips and deadlifts
meal 1 2 slices whole wheat bread and PB, glass Oj
meal 2 usually fruit and water
meal 3 chicken breast, rice
meal 4 protien shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken soup, water
meal 6 fruit smootie with protein
Day 6 - off
meal 1 oatmeal, bananna, glass Oj
meal 2 yogurt and water
meal 3 chicken breast, rice
meal 4 protein shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken/ turkey sandwich whole wheat bread, with green garden salad
meal 6 protein
Day 7 - cardio same as above for it
meal 1 vector cereal glass Oj
meal 2 powerbar
meal 3 lean ground beef tacos, water
meal 4 protein shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken breast, home fries in oven
meal 6 fruit smootie
Day 1- Chest and bi's 4 exercises each part try using high compound exercise and staying away from machines
Eating
meal 1 oatmeal, 2 egg whites, glass Oj
meal 2 usually fruit and water
meal 3 chicken breast, rice
meal 4 protien shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken/ turkey sandwich whole wheat bread, with green garden salad
meal 6 low fat yogurt, protein
Day 2 sholders and legs 4 exercises each spending alot of time on squats
eating
meal 1 4 egg whites and 1 regular egg omlet, glass Oj
meal 2 usually fruit and water
meal 3 swiss chalet chicken on bun with salad, water
meal 4 protien shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken breast lean chicken bugers and whole wheat bun
meal 6 fruit smoothie with protien
Day 3 - off
meal 1 vector cereal, glass Oj
meal 2 usually fruit and water
meal 3 cooked chicken, broccoli, baked potato
meal 4 protein shake
meal 5 hamburger homemade of extra lean ground beef, rice
meal 6 fruit, protein
Day 4 - cardio run usually about 7 km
meal 1 oatmeal, 2 egg whites, glass Oj
meal 2 usually fruit and water
meal 3 chicken breast, rice
meal 4 protien shake, water
*run trail
meal 5 spaghetti and sauce, garlic bread whole wheat noodles and bread
meal 6 protein
Day 5 - Back and tri's 4 exercises each spending fair amounts of time on dips and deadlifts
meal 1 2 slices whole wheat bread and PB, glass Oj
meal 2 usually fruit and water
meal 3 chicken breast, rice
meal 4 protien shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken soup, water
meal 6 fruit smootie with protein
Day 6 - off
meal 1 oatmeal, bananna, glass Oj
meal 2 yogurt and water
meal 3 chicken breast, rice
meal 4 protein shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken/ turkey sandwich whole wheat bread, with green garden salad
meal 6 protein
Day 7 - cardio same as above for it
meal 1 vector cereal glass Oj
meal 2 powerbar
meal 3 lean ground beef tacos, water
meal 4 protein shake
*head to gym around here usually also take protein after the gym!
meal 5 chicken breast, home fries in oven
meal 6 fruit smootie
- there isn't 4 compound exercises for bi's in the first place
- instead of doing 4 exercises for one day of the week, you're better off doing 1 exercise x 3 days of the week....if you wanna get better at something you don't do it once a week do you? same with training
- replace OJ with actual fruit...eat calories don;t drink them
- you need protein everytime you eat
- as staed eat cal's don't drink them so only have shakes straight after training and that's it
- you don't have any veggies....good luck with that
- instead of going through each day go to diet section and read "read before posting..." thread for food timing tips
- ypou don't need protein shakes on off days
- you don;t need fruit after your 1st 2 meals of the day
- 7km run?? and trying to put on wt?? good luck witth that also...
- deadlifts should be done leg day, not back day
- you train 3 times a week so you might as well do 3 full body workouts
- i don't that personal trainer is very good...
- instead of doing 4 exercises for one day of the week, you're better off doing 1 exercise x 3 days of the week....if you wanna get better at something you don't do it once a week do you? same with training
- replace OJ with actual fruit...eat calories don;t drink them
- you need protein everytime you eat
- as staed eat cal's don't drink them so only have shakes straight after training and that's it
- you don't have any veggies....good luck with that
- instead of going through each day go to diet section and read "read before posting..." thread for food timing tips
- ypou don't need protein shakes on off days
- you don;t need fruit after your 1st 2 meals of the day
- 7km run?? and trying to put on wt?? good luck witth that also...
- deadlifts should be done leg day, not back day
- you train 3 times a week so you might as well do 3 full body workouts
- i don't that personal trainer is very good...
thanks for the tips man but i have a few things id like you to clear up - there isn't 4 compound exercises for bi's in the first place in doing the workout method u preach what happens with sourness and downtime its just on your off days other then that your using your whole body??
- replace OJ with actual fruit is fine so what do you purpose i drink water??
- weight training in general you need a gram of protein for every pund of wt you have so i need that many shakes to get it basically unless i carry chicken breast in back pocket any other suggestions for increase in protein?
- you say i dont need fruit after first few meals so any ideas on other good snacks?
- 7km run is to keep cardio up as im a varsity athlete and need it
- deadlifts should be done leg day, not back day -- deadlifts are for back!! moreso then legs or are you talking about stifflegged
Man i believe your advice i just need some clarification i appreciate it dude!
- replace OJ with actual fruit is fine so what do you purpose i drink water??
- weight training in general you need a gram of protein for every pund of wt you have so i need that many shakes to get it basically unless i carry chicken breast in back pocket any other suggestions for increase in protein?
- you say i dont need fruit after first few meals so any ideas on other good snacks?
- 7km run is to keep cardio up as im a varsity athlete and need it
- deadlifts should be done leg day, not back day -- deadlifts are for back!! moreso then legs or are you talking about stifflegged
Man i believe your advice i just need some clarification i appreciate it dude!
- i don't understand the first bit...
- yes drink water, a great idea
- well i have 10 meals a day...prepare in advance...tins of tuna, coook uop casselroles you can heat up, boiled eggs...plenty of ways around it...there's nothing substantiated about the 1g/pd/bw thing either
- solid protein and veggies / salad
- do you ever run 7kms in a game at the same pace without stopping?
- regualr deadlifts is a hip dominant exercise, your back doesn't do much at all really compared to what the hips do
- yes drink water, a great idea
- well i have 10 meals a day...prepare in advance...tins of tuna, coook uop casselroles you can heat up, boiled eggs...plenty of ways around it...there's nothing substantiated about the 1g/pd/bw thing either
- solid protein and veggies / salad
- do you ever run 7kms in a game at the same pace without stopping?
- regualr deadlifts is a hip dominant exercise, your back doesn't do much at all really compared to what the hips do
-
Christopheel
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