6 Pack

[Needhelp]

Would this schedule be better?

I'm gonna try and get my work changed to 1-6, and i'm pretty sure I could...

7:00 - 5 Eggs, Cup oatmeal, Banana, Milk

10:00 - Whey W/ Milk, Banana, Oatmeal

12:00 - Chicken Breast, Cup of Rice, Brocolli

1-6 @ work

6:30 - Whey W/ 20 oz's grape juice
6:40 - WO
7:40 - Whey / 20 oz's Grape Juice

9:00 - Chicken Breast, Milk, Brocolli

10:30 - Sunflower seeds

11:00 - sleep

 

[nikkita]

I checked your diet and I see you're not eating enough protein for your Weight: 160lbs... protein intake is to be approx 1.5g per pound, so I added a few things to your diet (considering your work).

7:00 - 5 Eggs, Cup oatmeal, Banana, Milk
>> 2 nuts or almonds + glutamine + whey
10:00 - Whey W/ Milk, Banana, Oatmeal
>> tuna
12:00 - Chicken Breast, Cup of Rice, Brocolli
>> meat 6oz approx + 1tsp. olive oil
1-6 @ work
6:30 - Whey W/ 20 oz's grape juice
6:40 - WO
7:40 - Whey / 20 oz's Grape Juice
9:00 - Chicken Breast, Milk, Brocolli
10:30 - Sunflower seeds
>>glutamine
11:00 - sleep

Regarding your workout (considering you're bulking), we can take from the one you already have to get something like this (to failure):

wk 1 &3
leg over (obliques & lower abs) 3 x 15
hanging leg raises (lower abs) 3 x15 (hold contracted position for 2-5secs before returning to original position
(weighted) crunches (upper abs) 3 x 15 ** (this is optional if you don't want to use weight)

wk 2 &4
hanging twisted raises 20-25 per leg
reverse crunches 3 x 10
seated bench crunch 3x10

Aim at performing at least each set 3 times per week, one day rest in between...
well tell me what you think and hope that my input is useful to you.
have nice day

 

[bignate73]

So no whey preworkout? And drink the grape juice while working out?

here is the thinking on the whey preworkout.

eating protein, of any sort (predigested or otherwise), will require your body to make a choice for bloodflow. either supply the working muscles or digest. sympathetic nervous system, or parasympathetic, work hard or relax and absorb. the usual idea is to eat an hour or so prior, not 10 minutes. even if taking protein such as branch chain aminos, you would wait 30-45 min before working out. as for the diluted grape juice; just for energy. but diluted still. POST workout you can immediately hit the simple sugars and protein since you are at an optimal time for absorption. followed an hour or so later by a well rounded meal with not only starchy carbs but also fibrous. skip the whole carb tapering thing i notice going on with the eating plans mentioned. you need carbs round the clock to spare protein for other uses.

as for having 1.5gms+ per lb of protein. thats all fine and dandy, many will go with that, but im not a fan of it. offseason bodybuilders in adaptation require 1.2-1.8 gms per Kg (not lbs). keep in mind, workload is harder so your macronutrients shift towards carbs to fuel your workouts and spare protein. as you begin to cut, then shifting towards proteins is optimal since the body's demands to keep muscle are stressed. a ready source of protein in the blood supply can be used to spare muscle in times of stress. (low calorie intake, excessive cardio etc.)

but as the argument will go round and round. "everyone is different.
my macronutrient ratios right now are 50-55 carbs, 25-30 proteins, 15-20 fats. thats what ive found to feel the best for the foods i eat, keeps me full, etc. calories about 3500-3800.

this is how you troubleshoot slow gains, slow fat loss etc. you get exacting quantities of what you are taking in your body so all you have to do is tweak that a bit and work on how much you put out of your body through exercise. if you can without a doubt say you are eating over your proposed maintenance, in decent ratios, you will grow. if you can say you are eating under maintenance, you will lose weight.

 

[Warblade]

Here is my ab routine:

Cable crunches - 1 x 30
Incline Crunches - 1 x 30
Reverse Crunches - 1 x 30
Alternating Crunches 1 x 30

My genetics have given my a streamlined waist naturally, so I only train them once a week. The key is to watch the diet. Never ever use weights when you train abs!!

First, aren't cable crunches weighted crunches?

Second, why dont' you use weights? I guess it all depends on your goals, but, I've read that non-weighted crunches will give you flatter abs, while weighted ones will give you lumpier ones. IMO, bigger abs are much more impressive than flat abs. Flat abs just look like you're a thin guy. Big abs make you look buff. They're also easier to see when you have some fat covering 'em up.

Third, I don't get the logic as to why you wouldn't train with weight. Sure, doing 30 crunches may be hard for some people without weight, but at some point they'll get to the point where its too easy. Where's the muscle stimulation? Would you keep curling a 15lb weight to grow your biceps? Again, I guess it depends on your goals.