Are they good? Yes, they are good. I'm not exactly sure what you're asking though...are these part of your routine on one of your days? Or are these going to be an upper/lower split? Or something else.

Strive for 5 sets of 4-12 reps.

I actually answered a similar question the other day:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=456923119

yeah, i know you're not a fan of full body workouts, but i think that it fits me better, as i'm pretty busy every week..

and i tend to skip leg days if i do splits

all of my friends are doing full body workouts, and i did so too in the past, with good resaults. (idk if i'd get better resaults with a split, because i never really managed to stay on track for more than 2 or 3 weeks)

I've been having bad poops for the past month

I'm out of the country in Palestine for a few months, and it started the first week i was here, then was fine for a couple weeks, but the past month I have been pooping 3-4 times a day of soft/liquidy poop and having a bit more gas than normal. I usually just got once a day.


My diet/day usually goes like this.

wake up 6:30 drink a cup of coffee, class till 2pm, maybe just take a sip from the water fountain, come home and eat whatever arabic food is cooked (A huge meal usually) and a glass of water, usually an assortment of rice, pasta,some lamb, beef, and veggies. then an hour or two later, ill have another cup of coffee, go to the gym, in which I always drink a 1.5 liter bottle of water. I come back and eat lots of protein, 90% of the time .5 kilos of chicken, but like today I had two pieces of filet, always along with some veggies (today was a dish that was a mix of squash, onions, and tomatoes). At night I'll snack on whatever. Most often a bunch of pumpkin seeds, a small piece of chocolate, and some fruit. Today I ate a handful of pumpkin seeds and a handful of cashews, along with a 1 liter of water.

I am walking about 4 miles a day to and from class, and around town and such. I usually drink one night a week here.

Eating a lot of food here though overall. I'm working out 4 days a week, and doing a large amount of walking in a very hilly environment, and have gained around 7 pounds in the past 2 months

Any ideas on what this could be and how I can fix it?

Most likely the content of the food and water of the region. Your body is probably not used to the mineral and/or bacteria content of both of the water and food. As a result, you are having a similar problem that American tourists have in Mexico. Sometimes it takes a while for xyz to accumulate in your body and start causing you intestinal distress.

I would advise that you try to limit your fiber intake, completely eliminate coffee intake, and increase binding intake (white rice, white breads, meats, and other non-fiberous foods) until you can get things under control. Once they go back to "normal", re-introduce fiberous foods, but slowly.

If the problem persists or gets worse, you will probably need medication. I'm unsure of what the doctor situation is there, but you may need to see one and receive a prescription.

Hello!

I'm one of those guys that sometimes cannot find the motivation to workout unless I have a very specific plan to follow, and that is why I would need your help

I'm 5'6, ~145 lbs.

I've been working out on and off for a few years now, so i'm not a beginner but i'm also not all that bulky. As a reference, i'm doing biceps with 25-30lbs, bench with ~145-150lbs.

I would like to lose a little bit of weight (belly fat). There's not much, but there's some...

Can you help me out with a complete workout from home routine? (I have a barbell, up to like 175lbs worth of free weights, up to 50 lbs in dumbells, a chin-up bar and a bench) and possibly some nutrition plan ?

Thanks ! I appreciate your help a lot ^^

Certainly!

All exercises should be performed in 5 sets of 12/10/8/6/4 reps (starting with higher reps/lower weight and ending with lower reps/higher weight) unless otherwise noted.


Day 1 - Flat Bench Press, Incline DB Press, DB Pullovers, Decline Press, Weighted Crunches (5 sets until failure), Hanging leg raises (with a DB held between feet - 5 sets until failure)
Day 2 - Deadlifts, Bent over BB Rows, DB Lawnmower Rows, Pullups (5 sets until failure), Standing BB Calf Raises, Seated DB Calf Raises (DBs on your knees).
Day 3 - Seated DB Press, Standing BB Press (military press), Front DB Raises, Lat DB Raises, BB Shrugs, DB Shrugs
Day 4 - BB Squats, DB Lunges, STRAIGHT-LEG Deadlifts, BB Calf Raises, DB Forearm Curls (wrist curls), BB Reverse Curls
Day 5 - Olympic Bar Curls, DB Curls, Seated hammer Curls, Skullcrushers, DB Tricep Kickbacks, Close-Grip Bench Press, Close-grip pushups (3 sets until failure at the end of the workout)


as far as the diet goes, for you, on training days you will need approximately 2,500 calories, and on non-workout days, you will need approximately 2,000 calories.


Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =



Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts

I took your advice in regards to increasing my calorie intake, as well as including more dropsets/supersets into my workout. It has really helped, thanks a lot mate

Hey raynor,
currently working out with wendler 5 3 1 plan, and I would like your help about diet.
I saw you just posted one with 2500 - 2000 cals, but it's composed of 6-meal a day, which isn't possible for my lifestyle.
I would like to know if you have a diet plan laying around based of 3-meal or 4-meal a day, that would help me with my strength training.
ty

Thanks so much!
Is there something I could replace the 5 egg whites with?