any exercise gurus here...need advice

[GSaltzman]

Suggestion

You may want to try to split up body parts so that it takes you three days to workout your whole body, then you take the fourth day off. Fifth day you start all over again. This way you can train hard and it not take hours. You need to make sure that you keep your complex carbs high enough to maintain energy. If you don't your body will start to canibalize muscle tissue for energy. Protein shake is fine after your workout but try to load up on some complex carbs. There are plenty of carbo drinks or powder mixes out there to try. Have one 30 minutes before your workout and have another after you finish. I always liked carbo-plex and only mixed it in water. By looking at your sample diet if you are trying to build muscle you need up your carbs and make sure you get enough protein. Power bars are okay but watch out for them because many are loaded with fat. Lots of brown rice, plain baked potatos. Some beans are very high in carbs and protein and contain alot of calories. You can also try whole wheat pasta. Try mixing your can of tuna with a large baked potato in a large bowl. Use a little seasoning for taste. Good luck!

 

[HEMI®Dart]

Advice from my whole 8 months experience...

Cooker touched on an important subject PROTEIN. If you want to pack on muscle, you should be taking in a minimum 1 gram of protein per each lb of bodyweight. I personally take in 160 grams per day. That's 4 shakes spread out through out a day. Optimum Nutrition's 10 Lb Bag is very popular and probably the best for the money.



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Have you tried Creatine? This also works very well in adding muscle and should be harmless if you cycle it like most guys do.



I also supplement w/ L-Glutamine. I think it cuts post workout soreness.



Supplementing with these 3 things I went from 38 Lbs (Barbell) ( man that was heavy at the time ) for the Military press ( Started weight training 8 months ago) as of last week I used 135 lbs for 3 sets of 8 (barbell) (it's heavy but manageable).

 

[mjendrejcak]

Originally posted by Cooker

mjendrejcak,

... Seeing how you posted this in the forum I am guess you are open to a few comments especially if the possibility exist that they can help you with your physical fitness goals... .

I'm always open to comments, how else is one to learn.



If I up my training time I usually feel more burntout than feeling refreshed after a workout. Thats why I cut back to 40 minutes with one to two body parts everyday. I do the training on the weekdays and have the weekends off since I volunteer at the local humane society, walking dogs about 5 hours on saturday and sunday.





My diet has always been lacking. I have tried many food combos and some supplements but just have not found the combo that works for me even to maintain a steady weight. The “power bar” I use is from ensure. Only thing I have found so far that seems to help. If a skip a meal one day the next I wake up about 10# lighter. The Doc claims it is related to me ADHD. Currently I’m 6 foot, 200# and 10% body fat.

Originally posted by GSaltzman

You may want to try to split up body parts so that it takes you three days to workout your whole body, then you take the fourth day off. Fifth day you start all over again. This way you can train hard and it not take hours.

I was on the routine in the past but always felt burnt out and can do it now due to weekend activitys.

Originally posted by HEMI®Dart

Cooker touched on an important subject PROTEIN. If you want to pack on muscle, you should be taking in a minimum 1 gram of protein per each lb of bodyweight. I personally take in 160 grams per day. That's 4 shakes spread out through out a day. Optimum Nutrition's 10 Lb Bag is very popular and probably the best for the money.



#ad




Have you tried Ceatine? This also works very well in adding muscle and should be harmless if you cycle it like most guys do.



I also supplement w/ L-Glutamine. I think it cuts post workout soreness.



Supplementing with these 3 things I went from 38 Lbs (Barbell) ( man that was heavy at the time ) for the Military press ( Started weight training 8 months ago) as of last week I used 135 lbs for 3 sets of 8 (barbell) (it's heavy but manageable).

Some of my friends recommended creatine and L-Glutamine, I was going to stop by GNC this weekend and investigate.



100# increase in 8 months is kicka$$. Good job

Oo.

 

[HEMI®Dart]

mj,



Woops, I spelled Creatine wrong.



I would browse GNC but would'nt buy from them. Too expensive.



I personally get me Supplements from: http://www.1fast400.com/



He ships FAST. Site has a ton of good info on it. Also see the users reviews on the products. $46. 55 for a 10Lbs bag of Optimum Nutritions Whey is going to be tough to beat.



IMO stay clear of the Pheromones and Steroidal type products. eg. 1-Test, 1-AD, 4-AD. From what I have learned you need to have 5 solid years of training to even think about using them. And they have lots of side effects (your nuts shrink to the size of acorns) and can be dangerous.



The other guys that posted in this tread probably could tell you more about them.



These BB's have good reading too:



http://boards.elitefitness.com/forum/index.php Note: X-Rated towards the bottom catagories

http://www.wannabebigforums.com/