I understand what you're saying....



That's my schedule next semester, so it really makes it tough doing what you did. Also the gym doesn't open up until 9 on mon-fri/1 on saturday and 3 on sunday

im thinking about buying/making oat flour to put in shakes. do i have to store them in glass containers, or can i use a plastic container?



was it in this thread? i don't remember you posting an olympic lifting routine in 2013. i grep'd "olympic" and didn't see it either. should i look for some other keyword?

I don't really have any goals, i just want to try it out

it is not difficult. You have to work around your schedule accordingly.


MW - 2:40p-5:15p then 7:00p-8:15p
TR - 9:25a-10:40a then 5:30p-6:45p

That gives you the following time to do whatever:


MW - 6:00a-2:00p, 5:15p-6:15p, and 8:15p-10:00p
TR - 6:00a-9:00a, 10:40a-5:00p, and 6:45p-10:00p
F - All day
Sa- All day
Su - All day


This is incredibly easy to work around, as your schedule is actually quite light.

So, with all the free time mentioned above, you will have to split it up between studying, working out, eating, and socialization.


I would advise the following:

MW:
6pm - Last meal (night before)
10p-6a - Sleep (night before)
6am-9am - do whatever you need to get done, like studying, laundry, etc.
9am-11:30am - hit the gym hard
12:00pm - First meal (begin 6 hour feed time)
2:00pm - Second meal
2:40pm-5:15pm (bring snacks to eat here, such as a protein shake, beef jerky, protein bar, nuts, raw veggies, hard boiled eggs)
6:00pm - Third and final meal (begin fasting after this)
6:00pm-10:00pm - do whatever you need to get done, like studying, laundry, etc.
10:00pm - sleep


TR:
6pm - Last meal (night before)
10p-6a - Sleep (night before)
6a-9a - do whatever you need to get done, like studying, laundry, etc.
9:25a - 10:40a - CLASS
11a-1:30pm - Hit the gym
1:30pm - MEAL 1 (begin feeding)
3:00pm - MEAL 2
5:00pm - MEAL 3
6:00pm - protein shake in class (then begin fasting)
6:45pm-10:00pm - do whatever you need to get done, like studying, laundry, etc.

Fri -
6pm - Last meal (night before)
10p-6a - Sleep (night before)
6a-9a - do whatever you need to get done, like studying, laundry, etc.
9am-11:30am - GYM
12:00 - First Meal (begin feeding)
2:00pm - Second Meal
4:00pm - Third Meal
6:00pm - Snack/shake/meal (then begin fasting)
6:00pm - 10:00pm - do whatever you need to get done, like studying, laundry, etc.

Sat -
6pm - Last meal (night before)
10p-6a - Sleep (night before)
9am-11:30am - do whatever you need to do
12:00 - First Meal (begin feeding)
2:00pm-4:00pm - GYM
4:00pm - Second Meal/Protein Shake
6:00pm - Third Meal (then begin fasting)
6:00pm - 10:00pm - do whatever you need to get done, like studying, laundry, etc.


Sun -
6pm - Last meal (night before)
10p-6a - Sleep (night before)
6pm - Last meal (night before)
10p-6a - Sleep (night before)
9am-11:30am - do whatever you need to do
12:00 - First Meal (begin feeding)
2:00pm - Second Meal
3:00pm - GYM
5:00pm - Third Meal (then begin fasting)
6:00pm - Snack (then begin fasting)
6:00pm - 10:00pm - do whatever you need to get done, like studying, laundry, etc.


Obviously there will be a slight discrepancy between the days with regards to when you begin fasting/feeding. However, an hour or so of extra fasting or feeding each day won't be a problem as long as your calories are in check and you are exercising properly.

Hey there. No, I made one for a client about 8 months ago - not on JSP.

As far as the oat flour goes, glass always works better to preserve flavor in foods. However, plastic would be fine. I would advise that you use a BPA free plastic though.


edit:

Also, you can purchase oat flour and refrigerate it if you are not planning to use it frequently

This post was edited by SKCRaynor on Jan 5 2014 08:50am

OK no problem.

Olympic weightlifting is very similar to powerlifting in the sense that you will be training a specific set of exercises for progressive proficiency and strength increases. You will also be training supporting muscles to assist you in those exercises.

Now, considering the only two current "olympic lifts" are the Snatch (back, legs, traps, abs, shoulders) and Clean & Jerk (legs, traps, lats, abs, shoulders, chest), I would advise you also add Squats, Deadlifts, and Bench Press to the mix.

To do this, we will train in the following:


Monday - Snatch (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Jerk (4 sets of 3 reps, increasing in weight), Back Squats (4 sets of 6 reps, increasing in weight), Clean Pulls (4 sets of 4 reps, increasing in weight)

Tuesday - Clean & Jerk (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Power Cleans (4 sets of 4 reps, increasing in weight), Standing Push Press (4 sets of 4 reps, increasing in weight - then 1 set of 1RM), High Snatch (AKA muscle snatch) (4 sets of 4 reps, increasing in weight)

Wednesday - Deadlifts (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Good Mornings (4 sets of 4 reps, increasing in weight), 3-position cleans (4 sets of 3 reps, increasing in weight), Rack Pulls (4 sets of 2 reps, maximum weight)

Thursday - ATG Front Squats (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Barbell Lunges (4 sets of 5 reps to each leg, increasing in weight), Snatch Push Press (4 sets of 3 reps, increasing in weight)

Friday - Bench Press (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Snatch (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Clean & Jerk (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Power Cleans (4 sets of 4 reps, increasing)

Sat/Sun - REST


Just a note - Olympic lifting will NOT give you the physique of your dreams. However, it will provide you with a lot of functional strength, and a great improvement in those particular lifts. Make sure your diet and supplementation are up to par, and also make sure you are getting sufficient sleep.

Is replacing a meal with a protein shake during class going to help me cut weight? I am obviously not the expert here, but in my head it seems that I would lose weight easier by not eating during that time than anything.

You need to FEED during the feed times. If you eat too little, especially too little protein, you will not lose fat as rapidly. You also risk losing muscle in the process.

What type of protein do you suggest I buy? I don't want to end up buying the wrong thing. I can go to GNC tomorrow and get it.

Try Optimum Nutrition Pro Complex Natural.