That's a solid diet...good job. However change the whole wheat bread to WHOLE GRAIN bread. Two different things. Whole grain bread is a complex carb whereas whole wheat is still mostly a simple carb.

other than that, it looks good. As far as getting a big upper body and a small waist line...you have to train hard, make sure to do 20 minutes of cardio (HIIT) post-workout every time you train, and eat clean like you've been doing and you will be fine.

Hey there, I posted a question about my weight loss change. I'm currently @ 246 the last time I checked. I check every month on the 20th of every month. I'm been on my diet for 3 months and I've lost around 60 Pounds. So I think thats great! Plus i'm wondering a few things to. I've realize I gained some Strength because I use to Only Bicep curl 20 Now i'm doing 35 like what I did few months back. Overall all the workouts i'm doing haved improved. I'm just wondering a few things

My Diet is this.

Breakfast : 3 Brown Eggs + Cheese ( 8:40 AM )
Lunch : 2 can's of Herrin *Fish* ( 11:50 AM )
Snack : Basic Salad with bacon bits and low fat / Cal / Carb Ranch. ( 3:00 PM )
Dinner : Big Salad with Chicken / Bacon bits / Cheese blocks / Same RANCH. ( 7 PM )

I've realize that I dont have a Late night stack for a 5 MEAL day.

I sometimes eat a Nature grain bar or some break for lunch because I sometimes cant afford the fish.
It's sapose to be a LOW Carb diet if you didnt know!

I need help on a few things.

What's a good SETLIST for working out?
Is Jogging on the treadmill and Biking good cardio? ( 12-25 Minutes Jog and 25 Minutes Biking )
What's a good time to drink my Protien shakes?
What should I put it my Protien shake?
Is my Diet to small?
If So you think there's a way I can improve it?

I get Full on that btw. I'm just a tad bit hungry when I go to sleep like around 2 AM or so.

If you can answer a few or all that be great thanks.

i saw you post on this topic that some bodybuilders (arnie, and some others i cant remember) spent like 3-4 hours a day in the gym, would they have just spent all that time on one body part? everywhere i've read stuff has said keep gym sessions under an hour or you are training your muscles for endurance? or can you spend aslong in the gym as you want, aslong as your doing low rep ranges (6-8?)

Hey there. Let me try and help you out in order:

Diet:

First of all, replace the granola bar that you sometimes eat with either more hardboiled eggs, blocks of cheese, or any kind of cheap protein. You don't need to have canned fish...just anything you can afford that's all protein and fat. Even mixed nuts are a good choice. Avoid granola bars because of the high carb content. Also, before you go to bed, try to eat 1 cup of cottage cheese + cinnamon for optimal metabolism during sleep.

Workouts:

what do you mean by "Setlist" for working out?

Jogging and biking on the treadmill is a great way to get cardio. However you want to strive for HIIT cardio. This type of cardio is performed by alternating between walking, jogging, and sprinting. An example would be 2-3 minutes walking warm-up, 2-3 minutes of jogging, 30-45 second FULL SPRINT, 2-3 minute light jog, 1-2 minute walk -----> REPEAT. HIIT Cardio will keep your heart rate between 130-170 which is optimal for fat loss and can accomplish much more in a shorter period of time. You can HIIT for 20 mins in the morning before you eat and 20 mins after your regular workouts for MAXIMUM fat loss.

Protein shakes are best consumed either pre-workout, post-workout, or first thing in the morning when you wake up. However they can be used at any time during the day to replace/add another meal.

Your protein shakes should be just protein powder, ice (if you want it thick) and water. You can add a small handful of berries or a tsp of peanut butter to your shake which adds minimal carbs but improves the flavor greatly.


Your diet is okay, but you need to get at least the full 5 meals per day. Follow my above advice and you should be fine.

Hey there.

Yes they spent considerable time at the gym, often going 1-3 hours each time, 2x per day. They did NOT spend it all on ONE bodypart. Typical training would be like this

Monday Morning - Chest/Back - 60 sets (30 of each) lots of failures, breakdowns, overloads, etc. (2-3 hours)
Monday Night - Calves/Abs - 60 sets (30 of each) instinct training, overloads, focused reps, etc. (1-2 hours)

They would train that same plan 2x per week. So Mon/Weds (workout 1) Tues/Thurs (workout 2) and Fri/Sun (workout 3) for example with Saturdays off.


The concept behind training for 1 hour or less is specious at best. Everyones body replies to training differently. Some people are mesomorphs who can spend 1 hour in the gym 3 days a week and with proper diet get huge and ripped. Most of us are not so lucky. Some people require CONSTANT training at the gym in order to achieve the goals we desire. A good way to find out is to test the waters and see what your body responds to. Across the board I have found that AT LEAST 2 hours a day, 5 days a week is the MOST effective training method for anyone trying to see some serious gains. I very rarely see people workout only 1 hour a day 3-4 days a week and see anything noteworthy to show for it. Certainly they can make gains and progress, but not the type of gains that would make they eligible to be a bodybuilder/powerlifter/strongman/etc.

If you keep the reps low, the time at the gym generally increases because you are also taking large rest breaks between sets. When I was strictly powerlifting, my workouts would be ONE muscle group per day (with a minor muscle group at the end) for approximately 3.5 hours a day, 5 days a week.

This post was edited by SKCRaynor on Oct 16 2010 03:33pm

so if you keep rep ranges low, you are building muscle not endurance no matter how many hours your training that muscle group for? and your workout time is only really limited by the ammount of time you have to train?

I don't think you quite got what I was explaining before....essentially what I'm getting at is that in order to cause hypertrophe there will always be a certain level of muscular endurance involved. Pure muscular endurance, however, has nothing to do with the duration of the workouts...but rather the type. The same can be said of pure muscular strength routines have to do purely with the nature of the workouts. Obviously there is indeed a threshold at which the body starts seeing negative progress based on excessive training. Everyone has their own limits though which differs based on genetics, workout style, supplementation, sleep patterns, nutrition, etc.

Basically what I'm trying to say is in order to train for strength, one keeps rep ranges typically low and increases weight. For hypertrophe (and hemovascular gains) one would focus more on pumping exercises which involve breakdowns/supersets/failures/etc. The duration at the gym is required for optimal gains either way. One simply can NOT accomplish as much in 1 hour as one can in 2-3 hours. Part of the reason for this is that you would not be giving yourself adequate rest if you did everything you needed to do in 1 hour. Your body would be so fatigued after each set that you would simply by encouraging pre-failure for the muscles which can hinder progress. A slower pace can guarentee the best results for overall strength and size. The only time this changes is during cutting...but that's another issue all together.

For right now, stick to longer workouts where you can get enough sets/reps/pumps/etc. and sufficient rest between each set in order to maintain a good progressive stance on strength gains. Your body will know when you've had enough and when it's time to stop.

Best advice thanx

I think I would rather hang out here then posting with the
trolls below.


Awsome one other thing.

- I could see where you were coming from
on training around 5 days a week for strength.
But I find it when I train really really hard. Not in the lactate zone
but Low rep high weight range.
For the next 3 days all of my muscles feel sore.
and I can barely sit down on the toilet.

Now with this type I find myself picking up bigger weights every week.
Just going to try that for a month or two. If not then going to increase to 3-4days a week.

But so far I am doing all the compound excersises and working all the muscles.

Alright I'll try that bud. Thanks for all the help! Plus I've been watching my Blood pressure and it's been going from HIGH to normal randomly. Like 2 months ago it was at 120 now it's at 141. It randomly changed like that. I'm going to start packing food with me when I go places because today I couldnt go home to eat a salad i had to eat 2 chicken wraps which I did not like :/ It's better then eating nothing at all tho. Ill try this out and ill post results on the other thread shortly thanks!

Muscle soreness is generally caused by torn muscle fibers which are the most major step towards muscle gain. Those muscles require proper nutrition and rest to restore themselves, which in turn yields bigger and stronger muscles as a result. Whatever works for you, however, should be kept up. Let me know how your training goes!