|
Post by gti steve on Apr 16, 2007 12:28:06 GMT -5
I am 190. What do you recommend?
|
|
|
Post by RUBICON19 on Apr 16, 2007 12:31:05 GMT -5
First thing is first. 285 grams of protein per day without fail!
Split over 6-8 even meals.
I would 7 meals of 40 grams each.
|
|
|
Post by gti steve on Apr 16, 2007 12:35:17 GMT -5
First thing is first. 285 grams of protein per day without fail! Split over 6-8 even meals. I would 7 meals of 40 grams each. ill pick up the protein today. what about carbs and fat?
|
|
|
Post by RUBICON19 on Apr 16, 2007 12:36:08 GMT -5
As of lately, since i have no more protein powder i have been doing the following 6:15 - 1 bowl of high protein/fiber cereal with skim milk and 1 apple + 1.5 scoops whey8:30 - 1 cup of 1% fat cottage cheese and 1 low sugar oatmeal packet More cottage cheese if that is your pro. choice10:30 - piece of fruit No way. + 1 can tuna12:00 - 6oz grilled chicken, 1/2 cup veggies and 1 cup rice Good3:00 - muscle milk shake Ahhh Ok( pre-workout) 5:30 - 2 teaspoons peanut butter on wheat toast NO WAY!!!!! 1 sweet potato + 1 chicken breast(post-workout) 7:15 - grilled chicken/steak with potatoes Fine10:00 - glass of skim milk Nope. Large egg white omlette or 1.5 scoops whey + 1 tblspn natty PBand i drink about a gallon-gallon and half of water daily. This is just asample. Still not optimal in my eyes, but better
|
|
|
Post by RUBICON19 on Apr 16, 2007 12:36:32 GMT -5
First thing is first. 285 grams of protein per day without fail! Split over 6-8 even meals. I would 7 meals of 40 grams each. ill pick up the protein today. what about carbs and fat? What are your exact goals?
|
|
|
Post by gti steve on Apr 16, 2007 12:40:15 GMT -5
I want to maintain what i have no, but build more muscle and lean out, as everyones goal. if i gain 10lbs to 200 thatd be great. but i want to be thick and solid
|
|
|
Post by RUBICON19 on Apr 16, 2007 12:49:46 GMT -5
Okay. Ready?
Meals
1) P 40 C 50 F trace
2) P 40 C 50 F trace
3) P 40 C green veggies only F 5-10 grams EFA's
4) P 40 C green veggies only F 5-10 Grams EFA's
5) 1.5 - 2 hours pre workout P 40 C 50 F trace
6) Post workout (Shake is best) P 40 C 50 F trace
7) P 40 C green veggies only F 5-10 EFA's
|
|
|
Post by gti steve on Apr 16, 2007 12:53:41 GMT -5
Okie i just ordered some protein powder. hopefully it does its job LOL
|
|
|
Post by RUBICON19 on Apr 16, 2007 12:55:32 GMT -5
Okie i just ordered some protein powder. hopefully it does its job LOL Follow what I gave you to a tee and train progressivley on a SOLID program and it WILL WORK!
|
|
|
Post by gti steve on Apr 16, 2007 13:00:57 GMT -5
Follow my progress. Im going to do PRRS and im gonna start a new log. Lets see how it goes
|
|
|
Post by RUBICON19 on Apr 16, 2007 13:02:46 GMT -5
Cool. Low volume + high intensity with weight proggression
|
|
|
Post by gti steve on Apr 16, 2007 13:07:31 GMT -5
Ill give it my best shot!
|
|
|
Post by mrky03 on Apr 16, 2007 17:34:39 GMT -5
Steve. Its easy to get discouraged. We all do, but the differance is, the ones who keep persisting are the ones who succeed. I believe the fastest way to progress is through high intensity training of most any type. Adding weight to the bar every chance you get. I also believe in being structured about it. This way you can see it in black and white. In your case, I would give P/RR/S a real good go round. Although I would do P/RR/P/S with Shock week being all Rest Pause. If your diet is in order, I think you would be pleasantly surprised. Excuse me if I am babbling here. I am tired. I hope I am getting my pint accross. Just couldnt go to bed until I gave you my opinion. Agreed!! #aiagree4zo#
|
|
|
Post by mrky03 on Apr 16, 2007 17:38:40 GMT -5
Okie i just ordered some protein powder. hopefully it does its job LOL Follow what I gave you to a tee and train progressivley on a SOLID program and it WILL WORK! Once again we find ourselves in agreement! Sounds like a good plan Steve! #teamwotwsf4#
|
|
|
Post by gti steve on Apr 17, 2007 7:19:34 GMT -5
Started off today just as Randy suggested. Looking forward to hitting the gym. Took 2 days off the let my shoulders heal and its feeling better, so todays back day. ill give those deadlifts a shot!
|
|
|
Post by mrbeefy on Apr 17, 2007 7:55:43 GMT -5
Nice Plan!
I love it!!!
I'll be following along too ;D
|
|
|
Post by RUBICON19 on Apr 17, 2007 12:18:32 GMT -5
Started off today just as Randy suggested. Looking forward to hitting the gym. Took 2 days off the let my shoulders heal and its feeling better, so todays back day. ill give those deadlifts a shot! SWEET!!! Hit it hard! Did you map out your plan of attack yet?
|
|
|
Post by Intensity on Apr 17, 2007 12:21:15 GMT -5
Steve, if you dont mind that I give my opinion : I also highly recommand you high intensity… train to failure, so forget about the old 3 sets of 10 reps… if you can do 3 sets of 10 reps, it means that the first 2 sets were not to failure! So instead, target a 3 sets of 8 to 12 reps. For example, it could look like this: 11 reps for the first set / 9 reps for the second set / 8 reps for the third set. Having 7-8 meals of 40g of protein is also very important in my opinion! Be patient and set realistic goals… what I mean by that is that adding muscle mass and losing fat at the same time is something extremmely unusual… maybe you could focus on one of them at the time! Good luck! Mo
|
|
|
Post by gti steve on Apr 17, 2007 12:21:37 GMT -5
- Deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6
|
|
|
Post by gti steve on Apr 17, 2007 12:23:23 GMT -5
Steve, if you dont mind that I give my opinion : I also highly recommand you high intensity… train to failure, so forget about the old 3 sets of 10 reps… if you can do 3 sets of 10 reps, it means that the first 2 sets were not to failure! So instead, target a 3 sets of 8 to 12 reps. For example, it could look like this: 11 reps for the first set / 9 reps for the second set / 8 reps for the third set. Having 7-8 meals of 40g of protein is also very important in my opinion! Be patient and set realistic goals… what I mean by that is that adding muscle mass and losing fat at the same time is something extremmely unusual… maybe you could focus on one of them at the time! Good luck! Mo so maybe on the Rep Range week i can train to failure?
|
|