Quote (SyB_BaM @ Dec 12 2010 12:21pm)

Do I need any ''Deload'' weeks when going to gym?

I've soon been going to gym in 1 year, and almost never missed a workout day.

Just wonder if a deload week would be good, heard some doing this, dunno if I need or anything.

Also, in 1 week, I'm going to party, can I still hit the gym that party day, and then party and day after also gym ^^ ?

Quote (ishr @ Dec 12 2010 06:37pm)

First, I want to thank you for the help you've given to everyone and that we do appreciate it a lot.  Second, I'm very new to this so I might have made some mistakes in explaining my goals, etc. so please don't hesitate to offer critiques on anything (are my goals even reasonable?)  Although I am posting in SKCRaynor's thread, I also welcome any other people's tips, comments and help.

Age: 23
Height: 5'9" (175 cm)
Weight: 134 lb (61 kg)
Goals: 154 lb (70 kg) a six pack and some upper body muscle mass would be nice

A little about me: I am not a stranger to exercise having played for my high school soccer and tennis teams.  At that time my weight was about 136-141 lb (62-64 kg) during the sports seasons, and 143-150 lb (65-68 kg) in the off-season.  I noticed that whenever the off-season came, my weight would balloon up for a month or two since I was eating as much as before but not still going to 5/week 2-hour team practices.  However my training for those sports never involved the gym and was on-the-field guided by our coach.  Since going to college my fitness has decreased drastically and for many years I wouldn't even get 1 day of exercise in per week.  I wasn't terribly bothered by this, however, because my weight almost seemed permanently stuck in the 128-132 lb (58-60 kg) range, no matter what I did, eating/exercise wise.  I never cared too much about how my body ended up looking so long as I had the endurance & skill to excel in those sports.  I enjoy sports of nearly any kind but I guess I've reached a point where I think it might be nice to add some definition and form to my physique.  I have almost NO experience in the gym, and I am not a very good eater; I tend to skip meals, etc.  I'm just looking for ways to quickly hit my goals.  I have a lot of time & money to devote to this goal so hopefully that won't be an issue in the responses.  I'm particularly looking for:

1) Resources to help with vocabulary - I have a hard time understanding what people are talking about sometimes on this forum because these terms are new to me, despite my being in the medical field.
2) A workout regimen AND schedule appropriate to my current physique and goals
3) Diet guidelines including any supplements

I'm really sorry if this isn't the usual format or if the way I'm approaching this is straight up wrong.  As I said I'm very new to this and would welcome any feedback.

Quote (TheOak @ Dec 12 2010 09:55pm)

hey, is there different types of creatine?

mine says 100% micronized creatine on it and i dont see "monohydrate" ne where on it...

if so, is this brand ne good? i also havnt notice me getting "puffy" (although i wasnt looking forward to looking puffy)

edit:

i also dont drink no where near enough water, so this could be it.  Ill start bringing a gallon jug around with me all day

Quote (burton_clash @ Dec 12 2010 11:11pm)

whats the best 5 day split to work all muscle groups and i want to bench twice in that split

thanls

Quote (Deneroth @ Dec 13 2010 03:00am)

Hey there,

Thank you very much for hosting this thread.

Here is my issue (and I will happily donate fg for an excellent answer)

I am 5'10.5" 240 with broad shoulders, big bones etc. but definitely some fat on me. I was in great shape 3 years ago, but a drunk driver hit me, damaging my posterior cruciate ligaments and my L1S5 disc in my lumbar spine.

Since then, it has been hard to work out, and since I have been in college I have had a bit harder time with routine and diet. What I am looking for is an appropriate lifestyle change (not diet, because I want to get in and stay in shape, so nothing temp) to drop down to around 200 and what exercises you would recommend (as well as frequency) to aid in the weight loss etc.

I would really appreciate any help you could offer, doing it on my own has gone poorly.

-Steve

Quote (SKCRaynor @ Dec 13 2010 07:26am)

You definitely need some time off....take 1-2 weeks off of the gym as soon as possible. Generally it's good to do something like this

3 months of 5 on 2 off (bulk)
5 days off
3 months of 3 on 1 off (maintenance)
5 days off
3 months of 6 on 1 off (cut)
5 days off
3 months of 3 on 1 off (maintenance)
5 days off

Quote (SyB_BaM @ Dec 13 2010 12:34pm)

Thanks man, didn't knew that, I've just been training like shit in a year soon

Btw, what do you mean with 5 on 2 off? 5 days split with 2 days off?

Also, 3 on 1 off, and so on..

Then I would need some help / link to bulking thing, because I think I need to bulk, I'm 174 cm and 61 kg only, I think it may be abit low weight.

The thing is that I always been ''very light weight'', but since I started workout I just feel so much better with myself, I started at 54 kg, and now I weight 61 kg!

Don't know if it is good, but that what I got in soon a year, first year traning. Will continue and buy new membership, I love the gym now, and I'm quite addicted, lol ^^

Edit - I'm doing that ''Hypertrophy'' plan you gave me before, and my life's goal with training is to be something similar to this -

http://www.tradebit.com/usr/external/pub/9002/fatindex.jpg