Also when I work out at home?
And have you got a site with calorie/protein/carbs per portion of food? (bread, peanutbutter, etc.)
One more question, how many calories/proteins/carbs should I eat per day, with 3 days of gym/week?
including 2x dumbbell workout at home

You need to go a LOT heavier for 5x5's to work.

Basically by the 2nd rep, you should be feeling the beginning of muscular failure.

By the 3rd rep you will feel like you absolutely can not do any more reps...

By the 4th rep, you are forcing it out with all your strength and every ounce of your being...begging that its the last rep...

then the 5th rep will have to be a full cheating rep...that means use a spotter if you have to for a nice negative....but force it up!


this is the only way to do 5x5s for maximum effectiveness.

All foods have the labels on them which tells you the carbs/protein/fat/sugar/calories/etc. - just read the labels!


you should eat at least 3,000 calories a day if you are looking to gain weight at 149 lbs.

POSTING THIS PM TO HELP ALL OF YOU WITH A SIMILAR SITUATION!








Ok heres how you do it.


No carbs...ZERO...not one carb. No sugar, nothing.

Even your vegetables have to be specific (no carrots, peas, tomatoes, potatoes, corn, or beans)

NO FRUIT!

Drink water/diet soda/coffee/tea(unsweet) ONLY - no other beverages.

Your meals will have to be every 2 hours like clockwork.


Take your bodyweight x 10 = the number of calories you should be eating a day. (150lb man = 1,500 calories)


In addition you wil be doing extreme physical activity every day.


Here is the plan:


Wake up -

Drink coffee (no sugar, but sugar-free flavorings are fine)

30 mins later - eat 3 eggs and 2 slices bacon

2 hours later - eat 1 can of tuna on top of a green salad + olive oil and vinegar dressing (no carrots, peas, tomatoes, potatoes, corn, or beans)

2 hours later - 8 ounces chicken breast and broccoli + olive oil

2 hours later - 6 ounces steak and string beans + olive oil

2 hours later - protein shake w/ 1 tbsp heavy cream (essential for fats you need to burn fat)

2 hours later - 1 cup cottage cheese w/ cinnamon (NO NUTS)


Total for the day is roughly 250 protein, 80fat, 0 carbs for a total of 1,500 calories.


If you weight more or less, make small adjustments to this exact plan.



As for exercise here is what you have to do:


every morning when you wake up and drink your coffee, immediately do 30 minutes of cardio. I don't care if its jogging, biking, jumping rope/jumping jacks, etc. Anything. You need intense cardio the moment you wake up to start burning off fat. After 30 mins of that, you eat meal 1.


Throughout the day make good choices for exercise rather than laziness. You need to be up, moving around, walking, etc. as much as you possibly can. If you have the choice between walking up the stairs or taking the elevator, walk the stairs. If you have a 30 minute break from school/work, go walking or climbing stairs. Make sure you are moving your body with moderate intensity for 30 mins every 2-3 hours.


ONE major workout per day (at least 2 hours at the gym with 1 1/4 hours dediacted to strength training and 45 mins to cardio - better to be 1.5 hours of str and 1 hour of cardio).

Fix on muscle splits with NO REST between sets, and only 1-2 minutes of rest between exercises.

Example:

mon - chest/back
tues - quads/hammys/calves/abs
weds - bis/tris/shoulders
thurs - cardio only
fri- chest/back
sat - quads/hammys/calves/abs
sun - bis/tris/shoulders
mon - cardio only

ETC! Notice that the days will never be the same - this is to confuse your muscles. Believe it or not, the brain knows which muscle groups you typically work on which days and can become resistant to this. You need to keep mixing it up and preventing the brain from gaining a foothold against you.


Immediately following a workout you need to drink a protein shake w/ 1 tbsp of heavy cream (as mentioned in the meal plan) - just switch around your meal times to accommodate which slot is the protein shake...and which slots are the meals....but the first and last meals should always remain the same.


Take your multivitamin (with iron - iron is essential in small quantities unless you have very high blood pressure)
Take your fish oil with EVERY meal



That is all you need to know. You will lose roughly 5 lbs / week with this...which is fairly dangerous to the body especially for a beginner. I do not condone you doing this, but I know if I don't provide the safest way to do it, you will get your info somewhere else and probably do it the WRONG way which would be potentially devastating.


Enjoy.

What do you think is the best way to motivate the laziest of people? (to start going to the gym or atleast taking control of their health I'm concerned about my friend)

Yell at him/her.

Unfortunately the person has to motivate his or her self....

however...the only way you could potentially get someone to work out would be to "dangle a carrot" so to speak.


By this I mean, "hey if you lose 20 lbs, I'll introduce you to my friend Veronica ...etc"

or alternatively..."bet you 10 bucks you can't get down to 12% bodyfat!"


lol sounds silly...but realistically goals are about the only thing that a 3rd person can do beyond someone's own willpower and want.

I bought zeus and purple k

I'm gonna stack the two i guess, think i'll have decent enough gains? like anything noticeable?

i want muscle mass.

purple K is virtually the same as SciFit Kre-Alkalyn....just more expensive.

as far as zeus goes, it seems to be a decent PH...never tired it though.

Both should be helpful.

true or false...

when a endomorph works out he should focus more on HIGH rep (10-12) then lower..


with that being said, would a negative pyramid be good? AKA

1set = 6-8
2set = 8-10
3set = 10-12
4set = 12-14

the idea is you use the greatest amount of weight first so you make your strength gains, middle you get the size gains, and last you get the fat loss stages...

also would you recomend this meal plan for a endomorph

Meal 1
• 2 whole eggs
• 1 cup skim milk
• 1 cup cooked oatmeal (prepare with water only or the above mentioned milk and add cinnamon or other spices)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins (mix in with the oatmeal or eaten separately)
• 1/2 cup mixed frozen berries (mix in with the oatmeal or eaten separately)

Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese, added to salad
• 1 apple
• 1 banana
• 1 orange

Meal 3
• 3 ounces tuna or lean meat (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 1 cup orange juice with pulp

Meal 4 — Immediately post-workout
• 1 scoop protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice

Meal 5 — 90 minutes post-workout
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice

Meal 6
• 2 cups plain yogurt
• 1/2 cup raisins
• 2 ounces mixed nuts
• 1 cup berries or other fruit
• Mix above ingredients together

and dont get the idea im fat, i say maybe a tad large on the gut.. (probably more of a alcohol factor rather then anything else) beer once a week :S although im probably cutting that soon.

private message or post here is fine