Quote (Balla @ Tue, Aug 11 2009, 11:00pm)

Mon - Back/Tris
Tues - Chest/Bis/Abs
Weds - Legs/Shoulders
Thurs - OFF
Fri - Chest/Back/Abs
Sat - Arms/Legs/Shoulders
Sunday - OFF



for this split, since it's working each muscle twice a week how many sets should i use for each body part a day? normally on a once a week body part split i'd do like 12 sets total for small muscle groups and about 16-20 sets for big muscle groups, but i was thinking it'd be different since it's hitting em all twice a week...
goal: mass ofc

Quote (Nitro @ Tue, Aug 11 2009, 02:43pm)

yeah the cross trainer is just like that , im mostly using my leg muscles and also my back and arms.. i did lower body the other day and my ass started to hurt like hell... it was my 1st time with a trainer in the gym , he made me do the leg machine instead of the quad machine... while pushing the plates forward i used all my strength.... now my ass is sore

Question: if i do cardio on this machine (every alternate day of the week except free day) - i won't be overtraining my muscles right? because it says total body...




i think im buyin one of these cross trainers for home too , getting a good deal with the massage chair..

I cant run , when i run something happens to me.... i weigh too much i guess , so i use this for now until i lose like 20 kgs..


I plan to start supplementing with creatine ,hmb and glutamine ,CLA, i also want to start with a good fat burner , which ones are good? and how often should i take them? The directions on the label are not very clear..

Quote (Nitro @ Wed, Aug 12 2009, 02:32am)

Thanks Raynor!! I love the cross trainer even more now , every week I increase the intensity as my stamina and strength goes up..
Regarding the supplements I have in stock:

CLA
Betagen
Muscle armor
Thermodynamx
Nutrex lipo 6 Black (underground)

How shud I supplement with these?

I just got my body composition from inbody 550 , within a day I gained 10 percent body fat?? The machine must be broken right? I should measure body fat with calipers.. ?

Since a month I've been havin half cup of cooked boiled long grain brown rice, 3 times a day, but when I went for my food intolerance test, it says I have a major intolerance to yeast and mild intolerance to rice..
Shud I start havin 100 gram potato as my carb now instead of rice?

Quote (Nitro @ Wed, Aug 12 2009, 04:33am)

Ah yes, I'm goin to have to choose low glycemic carbs so its slow release and all day energy right?
I'm goin through all this because of what I did 3 years ago man..
2005 jan - weight 120 kgs
2006 jan - weight 60 kgs..
Lost 60 kgs without exercise , and all I did was atkins, I regret it so much... I lost all my muscle....
When I stopped atkins and ate 1 slice of bread I shot back upto 90 kgs... And then 100..
Started training frm july 4th 2009 with the body for life , and today I weigh 92 kgs.. Lost lot of fat and gained muscle because of my 6 small meals a day..
Out of which 3 are myoplex original..

I want to introduce healthy fats in my body too but I'm afraid so I use the 'I can't believe its not butter spray' while cookin the food, since a month I've been havin brown rice half cup, 120 grams chicken breast and 100 grams okra for my 3 meals..

I'm tired of eatin chicken..... May be if I change my protein I might eat happier...

Quote (SKCRaynor @ Wed, Aug 12 2009, 08:11pm)

choose from the following for the first 3 meals of the day

1 lean meat - chicken, turkey, tuna, eggs, fish, lean beef, lean lamb, or protein shake

1 complex carb - brown rice, sweet potato, whole grain pasta, oatmeal, cream of wheat (farina), whole grain bread/cereal

1 veggie or fruit - any vegetable except for regular potato, corn, or peas. OR 1 serving of any fruit (not dried or cooked).


for the next 3 meals of the day choose from the following:


1 lean meat - chicken, turkey, tuna, eggs, fish, lean beef, lean lamb, or protein shake

2 veggies - any vegetable except for regular potato, corn, or peas.



For good fats, you need to be eating the following: Olive oil, avocado, eggs (whole eggs because the good fat is in the yolk), omega 3-6-9 supplements, or fatty fish.


remember, 6 meals a day spread out into small portions is the best way to go.

Quote (Nitro @ Wed, Aug 12 2009, 12:27pm)

Thanks mate!
any idea how much of good fat do i need per day?