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Post by Rusty Jeffers on Oct 22, 2006 14:30:02 GMT -7
Hang on, I'm going into more detail...
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Post by Rusty Jeffers on Oct 22, 2006 14:47:28 GMT -7
Okay,
I ran out of time previously ..this is a continuation...
Your protein target should be 262 gms a day split up between 6 meals, that's approx. 43 gms per meal. And another thing, for you not to go catabolic on your diet, you need to immediately following your workout, need to target load some type of carbs, some bananas, maybe, then swallow some branch chian aminos immediately after your workout...within an hour after you take those, you need to have a meal in you. Something clean,...chicken, rice, veggies, you get the routine...plan ahead with your meals so you can make it ahead of time, take it with you, and you won't ruin your eating schedule. It's not hard, or you can stop somewhere and get a teriyaki chicken bowl if you don't want to bring food with you.
I figured out your numbers , you're having 3 meals some days, 5 meals somewhere else..and the fruit meal should be supplemented by a protein,,not just fruit. Have the fruit AND the protein drink/bar whatever..I'm not a fan of the bars, but since you say you're lean, I'm not going to worry about the calories from the bars, but they're convenient and they won't allow you to become catabolic.
As for the traiing, lets get into it more...it sounds like you've got a pretty good routine going, but I would increase the rep ranges for the legs from 12 to 15. If you get to 15, add weight. Now as far as your back training goes, I like all the rows, but do the hyperextensions LAST. As far as chest, do all the compounds firsts (basic exercises, ie bench, incline, dips) so you can get some good strength gains on these..Then finish with cables, or flyes. That's pretty much going to get you growing.
8 beers on one day?? sheesh I'm on the floor after 3! Then again, I'm a lightweight...WHEN IT COMES TO DRINKS, ANYWAY!!!
Good luck, and let me know if this helps you, everyone has a different need, and those of you who want to have your diets/training reviewed, you can join the members only area and you can ask away, and get workouts, recipes, pics, and training info This was meant to show people what kind of info they can get on the members only area...best ten bucks you'll ever spend for your training needs.
Rusty
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Post by Amike45 on Oct 23, 2006 5:21:10 GMT -7
Hey There Rusty.
Looks like I have my work cut out for me. Since you first offered to help me several weeks ago my motivation has been re-charged. A guy needs thta every now and then.
I am going to follow your advice even though your gonna have me on the crapper most of my waking hours...ha ha!
Seriously, I am gonna work hard toward muscle gain.
In the past I was happy with just being in good shape.
I am spending enough time in the gym but it looks like I need to make some changes.
The protien shakes are easy......so what is the most I should drink per day?
What is your opinion on my calorie intake? I have never worried too much about calories, just fat. I have read where you need to get lots of calories to gain.
Mike
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Post by Rusty Jeffers on Nov 14, 2006 15:53:33 GMT -7
Any questions?
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Post by AMike45 on Nov 16, 2006 9:22:49 GMT -7
Hey Rusty,
It is tough getting the 1.5 grams protien per 1 lb. body weight daily but I am doing well.
I am drinking about 4 protien shakes a day @ 33 g each.
Is that too many?
I have read that you need to add calories as well and I have never paid much attention to them.
What is your opinion?
Mike
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Post by Rusty Jeffers on Nov 23, 2006 1:03:35 GMT -7
I know it's hard, but nothing is going to work as well to pack on size and keep it there!! Nutrition is more than half the battle. You are definitely drinking too many..two is the max I have any of my clients drinking, you've got to try to eat it, most drinks are full of sugar and are just not as good for you as chicken, tuna, steak, etc. It's boring and not fun to eat, so it's hard to get it all in.
Yes you need to add calories, protein has 4 calories per gm, so do carbs..you need a balance, more protein than carbs and the rest from fats.
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Post by Amike45 on Dec 14, 2006 11:31:02 GMT -7
Rusty,
I posted a reply to you a few days ago but it never showed up.
Just wanted to thank you again for your help and wish you and your family a great christmas.
Good luck in Pasadena!!
Mike
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Post by bencher on Mar 28, 2007 9:42:20 GMT -7
So, how is his training going? Have you made any gains with the help you have received? If so, what do you think was the main dif? If not, where do you think you went wrong?
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Post by masonjones5711 on Apr 21, 2024 4:58:53 GMT -7
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