Hey gym rats: Lets talk about proper diet for building muscle...

[vwcorradokid]

Originally Posted by TROLL

not looking to take any serious supplements.
also not going to get where i want to be with low weight high reps. i doubt i'll ever have a problem with not being lean enough so i'm just trying to focus on getting more protein into my diet and trying trying to add some muscle mass.
i'm not trying to get crazy about all this, just looking for any pointers to improve on my past system.

as for my routine... i'm just getting back into it but these are the muscle groups broken into days:
chest
back/biceps
shoulders/triceps
legs
(and i do a bit of abs every day)
i'm not a big fan of cardio but i get on that elyptical machine every now and again. i'd love to get my stamina up but i just dont enjoy it as much.

You may want to break back/biceps and shoulders/triceps up...I do back by itself because it's a very large muscle group and your biceps are secondary muscles that are already being worked. So you may not get the full potential out of your biceps.

[TROLL]

so do you guys do one group per day? i know some of my friends started doing that instead of pairing them together...
or what would you recommend?

[Broken5hift]

Originally Posted by TROLL

so do you guys do one group per day? i know some of my friends started doing that instead of pairing them together...
or what would you recommend?

Originally Posted by 94redreaper

Here is the Body for Life workout:

You do weights one day, cardio the next. This plan is 6 days a week.

How to use the weights program.

Start with an easy weight 12 reps. Increase the weight more each set(except for abs exercises, unless you are using weight or one of the abs machines) until Set 4 with 6 reps. You should be working at 85-90% at this point. The next set is a super set. DO NOT use the same weight as Set 1. Use at least the same weight as Set 2 or Set 3 and crank out 12. Then immediately move to the next excercise for that body part and do 12 more. You will be tired.


Monday: Upper body

Chest: Bench press, Dumbell bench press, incline bench or dumbell, flies

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different chest exercise

2 minutes rest

Back: T-bar row, Rows, Pull ups w/weight, one arm dumbell row, rowing machine

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different back exercise

2 minutes rest

Shoulders: Military press, Machine shoulder press, over head dumbell press, lateral shoulder raises, front shoulder raises

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different shoulder exercise

2 minutes rest

Biceps: Barbell Curls, alternating dumbell curls, hammer curls, concentration curls, machine curls

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different bicep exercise

2 minutes rest

Triceps: Tricep pushdown, Dips, tricep machines, tricep extensions

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different tricep exercise

Done in 45 minutes if you only rest 1 minute between sets and 2 minutes after you are done that body body and move on to the next

Tuesday: Cardio

You only do 20 minutes of cardio on this program. You can use the treadmill, elliptical, bike or stairmaster. Here is how it works.

Choose a level you can do comparable to a brisk walk. That is level 5. Not level 5 on the machine, that is your level 5. Then 6 is harder, 7 more so, 8 even more, 9 you are at 80-90%, 10 is all you got. Here is what you do:

1-2 min Level 5
2-3 min Level 6
3-4 min Level 7
4-5 min Level 8
5-6 min Level 9
6-7 min Level 6
7-8 min Level 7
8-9 min Level 8
9-10 min Level 9
10-11 min Level 6
11-12 min Level 7
12-13 min Level 8
13-14 min Level 9
14-15 min Level 6
15-16 min Level 7
16-17 min Level 8
17-18 min Level 9
18-19 min Level 10
19-20 min Level 5

Wednesday: Legs and Abs

Quads: Squats, Hack squat, leg press, leg extensions

Choose one of the above excercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different Quad excercise

2 minutes rest

Hamstrings: Lying leg extensions, sitting extensions, stiff leg dead lift

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different hamstring exercise

2 minutes rest

Calves: Standing calf raise, seated calf raise

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different calves exercise

2 minutes rest

Abs: Crunches, decline crunches, leg raises

Choose one of the above exercises and another one for the superset

Set 1: 12 reps One minute rest
Set 2: 10 reps One min rest
Set 3: 8 reps One min rest
Set 4: 6 reps One min rest
Set 5: 12 reps no rest
Set 6: 12 reps of a different abs exercise

Thursday: Cardio
Friday: Upper Body
Saturday: Cardio
Sunday: OFF and eat a cheat meal to fool body
Monday: Lower Body
Tuesday:Cardio
Wednesday: Upper body
Thursday: Cardio
Friday: Lower body
Saturday: Cardio

Cycle keeps going for 12 weeks. One week you'll work upper body twice, next week lower body twice.

Eat right, as in 5 times a day. Try not to eat after dinner except for a protein shake before bed. It's hard and I suck at that part myself.

Best supplements are Protein, Glutamine, NO-Xplode stacked w/plain Creatine, fish oil and a multi vitamin. They will help, but w/o the correct diet and hard work, you will not accomplish your goals.

Good Luck!!!!

you always wanna work muscle groups together. ex: if your gonna work your biceps, work your triceps

[Intercooled T]

i go to the gym M-F, upperbody on MWF, T-TH legs and treadmill

Saturday and sunday, swimming/walking

NO2!!!! GET IT!!!!

[zerioustt]

As far as cardio just find something active that you enjoy. You must be active for 20 mins before it has any effect on your body. I play basketball a lot. Swimming is great also.

you can get those 15 pounds of muscle naturally. It'll be tough and tedious. Like someone said change your routine up often. Say if you do bicepts, try and find as many exercises as possible for the bis. Also don't do arms every monday. Learn to rotate them and switch them around during the week.



Gl with everything

[igo4bmx]

Originally Posted by zerioustt

Superdrol is hmmmmm.... STUPID! If you take that your an ass. Crap like that is so bad for your body in so many ways. It basically is a "legal steroid".

If you have a small frame and aren't really gonna gain much without the help of enhancers, I suggest lots of reps low weight and get cut/lean.

Taking "steroids" of any kind is just a losers way out. Some people just don't have it in them to be huge. So get cut and be healthy.

That crap is soooo detrimental to your liver...

explain yourself then.
i know its dangerous for the liver- maybe i should stop drinking all together too (well not at the same time as this cycle)

[igo4bmx]

Originally Posted by zerioustt

As far as cardio just find something active that you enjoy. You must be active for 20 mins before it has any effect on your body. I play basketball a lot. Swimming is great also.

you can get those 15 pounds of muscle naturally. It'll be tough and tedious. Like someone said change your routine up often. Say if you do bicepts, try and find as many exercises as possible for the bis. Also don't do arms every monday. Learn to rotate them and switch them around during the week.

Gl with everything

you need to stop reading muscle and fakeness, or flak magazine, and realized the statements you just made are pretty untrue.

20 minutes before any "activity" has an "effect" on your body? there is a thing on called intensity which greatly affects all activities, and effects.

15 lbs of muscle naturally, of you can, but in how long? people don't realize adding 15 lbs of lean mass is very tough and requires alot of time and dedication to get there. Don't expect 15lbs in a month, unless you've been eating fried chicken 7 days a week.


Troll- if you're ever up for it, i'll kick you ass at the gym. let me know a time and place and i'll make you work out so hard you either want to puke, faint, or cry. ;)

[igo4bmx]

Originally Posted by wrx_snobordr

Variety is the key. Dont do the same excercise or weight or order every week. Change it up, keep your body guessing. I personally am a fan of Power-Rep-Range, google it and you can find some programs. I am the same way as you, i could never put on weight, and this works for me.

As far as supplements, i dont really use them. Once and a while i will have a shake if i havent eaten alot that ay but generally i try and get everything i need through food. That said, i would prob be alot bigger if i was on some supplements. I just would rather let me body grow naturally.

i suggest changing work outs every couple of weeks.
if you switch up every time, your body will never get the right motions down for any lifts.

[igo4bmx]

Originally Posted by Broken5hift

hey troll, i have a huge section on this stuff here: http://www.sotsyndicate.com/forumdisplay.php?f=17
im not trying to advertise but feel free to take the link down if need be. we have alot of useful knowledge over there about this kinda stuff and i think dsm97 got the answers he was looking for so hopefully so can you.

To get back to your original question the difference between protein in eggs and protein in powder (whey) is its makeup and also the other things your taking in from it as well. I highly recommend American Whey, you can purchase it from any GNC if they arent sold out. same with muscle milk, only its more expensive and imo isnt worth the price vs quantity. the american whey also have amino acids, a pure concentrated whey and good for your stomach antioxidants and anticidics.

When you eat an egg your getting protein, but your also getting a certain type of cholesterol, sodium, and fat, where as with the whey your getting a pure form of the protein with less junk.

the average whey consumption per lb you weigh is 1-2grams. so if you weight 175 lbs you want a daily intake of 175+ grams of protein, doing that by eating food will probably cause you to gain unwanted fat and weight. the whey gives you 20 grams per scoop without breaking your wallet on meats and such while also keeping your from takin on high calories, sodium, fat, and more or less the misc junk.

all protien powders will have amino acids, but the aa profiles will vary based on the composition of the powder itself. Keep in mind all protien powders come from a couple sources- whey (concentrate and isolate), casein, soy are the major ones. some protien powders has a blend of these for cost reasons.

[zerioustt]

Originally Posted by igo4bmx

you need to stop reading muscle and fakeness, or flak magazine, and realized the statements you just made are pretty untrue.

20 minutes before any "activity" has an "effect" on your body? there is a thing on called intensity which greatly affects all activities, and effects.

15 lbs of muscle naturally, of you can, but in how long? people don't realize adding 15 lbs of lean mass is very tough and requires alot of time and dedication to get there. Don't expect 15lbs in a month, unless you've been eating fried chicken 7 days a week.


Troll- if you're ever up for it, i'll kick you ass at the gym. let me know a time and place and i'll make you work out so hard you either want to puke, faint, or cry. ;)

Yeah fake, damn my old high school strength and conditioning coach. Damn him and his 30 years of knowledge. He's a moron! Fake says who? You? Mr anabolic steroid guy..


Congrats you gained muscle by cheating and destroying your body. Call me when your in line for a liver transplant with all the other roid heads.


I was real skinny in hs. But with the help of my moronic strength and conditioning coach I bulked up and gained a lot of muscle. I don't workout like I wish I could but I kept all most of the muscle I had in hs. You can ask anyone who knows me and my brother. He's very skinny as would I be if I didn't train so hard in hs.


You can say what I said is untrue its cool. But if worked for me without enhancers. also of course you don't need 20 mins to boost your metabolism, you take STEROIDS!

[igo4bmx]

Originally Posted by zerioustt

Yeah fake, damn my old high school strength and conditioning coach. Damn him and his 30 years of knowledge. He's a moron! Fake says who? You? Mr anabolic steroid guy..


Congrats you gained muscle by cheating and destroying your body. Call me when your in line for a liver transplant with all the other roid heads.


I was real skinny in hs. But with the help of my moronic strength and conditioning coach I bulked up and gained a lot of muscle. I don't workout like I wish I could but I kept all most of the muscle I had in hs. You can ask anyone who knows me and my brother. He's very skinny as would I be if I didn't train so hard in hs.


You can say what I said is untrue its cool. But if worked for me without enhancers. also of course you don't need 20 mins to boost your metabolism, you take STEROIDS!

i don't take steroids- just something very close to it.

[SexyDSM95]

Originally Posted by igo4bmx

i don't take steroids- just something very close to it.

LOL!

[igo4bmx]

Originally Posted by SexyDSM95

LOL!

I don't stick anything in my ass

[C'DALERIDER]

I always thought whey protien was incomplete protein , meaning it was missing afew amino acids, which is no big deal probably.

I prefere egg and milk protien. As mentioned earlier in a post, take something you enjoy and youre body can handle. Whey and some other protien powders make alot of folks bowel habits silly For me, i like the milk and egg protiens (dont like whey!) and buy TwinLab products Super Gainers fuel/Gainers fuel. Just dont use the full recomended serving alot of times. If you start to get bloted from a product, change or take less. You do not look like one that will start to put on massive water weight, but it could happen.
A VERY balanced diet (very very little junk food, if any, not much sugar, like 70% calories from protein and rest from carbs <very hard to do) and a shake of some sort (supergainers fuel) will do fine. Also tealy should take correct amounts of B's and alot of C. The powders/shakes have other vitamnins in them to help supplement losses during working out/stress (coQ, d,k,selenium....etc...).
Re, supplements and liver disease: Be carefull. Theres alot of products that are not tested well or researched enough. Some very well may have damaging effect to the Liver, at least. There are no realy good studies on alot of the new, and not so new products that are being mentioned. If some of this stuff is as bad as "roid", why not take the real thing (if monitored will NOT be harmfull)? <JK, dont do it.

Im no "monster" like you guys (well i use to be), have not lifter a free weight in 17 years, but i can smoke almost anyone on a bike or foot and maybe still even on the mat...lol. I enjoy being "fit" and "fast" alot more than i did when i lifted 6 days / week, benched 375, currled 225...etc...But alas, my glory days are well behind me.

[zerioustt]

Originally Posted by igo4bmx

i don't take steroids- just something very close to it.

http://www.webmd.com/content/article/119/113476.htm

do some reading...this stuff is reallllll good for you. keep taking it by all means

[igo4bmx]

Originally Posted by C'DALERIDER

I always thought whey protien was incomplete protein , meaning it was missing afew amino acids, which is no big deal probably.

I prefere egg and milk protien. As mentioned earlier in a post, take something you enjoy and youre body can handle. Whey and some other protien powders make alot of folks bowel habits silly For me, i like the milk and egg protiens (dont like whey!) and buy TwinLab products Super Gainers fuel/Gainers fuel. Just dont use the full recomended serving alot of times. If you start to get bloted from a product, change or take less. You do not look like one that will start to put on massive water weight, but it could happen.
A VERY balanced diet (very very little junk food, if any, not much sugar, like 70% calories from protein and rest from carbs <very hard to do) and a shake of some sort (supergainers fuel) will do fine. Also tealy should take correct amounts of B's and alot of C. The powders/shakes have other vitamnins in them to help supplement losses during working out/stress (coQ, d,k,selenium....etc...).
Re, supplements and liver disease: Be carefull. Theres alot of products that are not tested well or researched enough. Some very well may have damaging effect to the Liver, at least. There are no realy good studies on alot of the new, and not so new products that are being mentioned. If some of this stuff is as bad as "roid", why not take the real thing (if monitored will NOT be harmfull)? <JK, dont do it.

Im no "monster" like you guys (well i use to be), have not lifter a free weight in 17 years, but i can smoke almost anyone on a bike or foot and maybe still even on the mat...lol. I enjoy being "fit" and "fast" alot more than i did when i lifted 6 days / week, benched 375, currled 225...etc...But alas, my glory days are well behind me.

I'm pretty sure whey protien is a complete protien, since all meat related protiens are complete. Soy is the only non meat related complete protein

For those who don't know- a complete protien is a protien that has all nine essential amino acids for proper human metabolism, and survival. most people will eat enough variety of foods to cover that spectrum (unless you just don't eat at all lol )
I prefer to stay away from real drugs for a reason - 1- purity of chemicals 2- cost 3- accessibility 4- downright legality of it!

yeah most all supplements can be detrimental to the liver since most must be metabolized through the liver to see the effects.


and it sounds like you were a big guy- maybe you should get back into it

[Broken5hift]

curling 225? how the hell did you wipe your ass? with a power washer?

[igo4bmx]

Originally Posted by zerioustt

http://www.webmd.com/content/article/119/113476.htm

do some reading...this stuff is reallllll good for you. keep taking it by all means

Yeah I already know about it, thats why I bought it before the BAN/discontinued sale ;)

[igo4bmx]

Originally Posted by Broken5hift

curling 225? how the hell did you wipe your ass? with a power washer?

alot of people can lift heavy without proper form.
I'm not calling him out, but i've seen too many people claim large numbers, then watch them squirm as they try to lift.

[zerioustt]

Originally Posted by igo4bmx

Yeah I already know about it, thats why I bought it before the BAN/discontinued sale ;)

so that makes it ok? it would of been banned for its adverse affects towards the human body if they hadnt discontinued it.

im telling him how to gain it the natural way..you dont know anything about that. so when he starts popping anabolic steroids you can give him the pointers for that