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christopher2100
New member
welcome............
Newbie checking in!
- Thread starter Ducky1515
- Start date
needtogetaas
New member
Duck Your doing great. Stick with this site. I love you.
Tatyana
Elite Mentor
Ducky1515 said:
ok I just wrote out a very specific things for each of your training, and then lost it as I am working on a different computer while in the US
I would like an idea of the sets and reps you are doing, but you are doing far too many exercises for some body parts, chest especially.
Overtraining for most people is just disastrous, more is not better when it comes to putting on that lovely lean muscle.
Too much training not only suppresses your immune system, triggers cortisol (which in turn triggers insulin), it also does not allow your central nervous system any time to recover, which may be the reason you end up missing three weeks.
A four day split is ok, I would recommend that you even try and knock enough exercises off to make it a three day split and get extra rest between.
You only need to be in the gym for about 30-45 min for each session.
DON"T do cardio after you train legs.
nikkita
New member
Hi Ducky! your questions are not stupid. I'm glad to help 
regarding your questions...
>1) You are saying that my snacks should have a source of animal protein-
>so in stead of yogurt and almonds add in eggs or chicken?
Not exactly, you could have your yogurth with protein or almonds and protein... (although if your are trying to lean out you can try alternatives for your meals because, at least in my case, I use yogurth when bulking)
As protein will help you speed up your metabolism, what this means is that as you are exercising your body needs for protein are different than for a person who does not exercise at all. These protein needs are easily fulfilled through diet alone without the use of protein shakes if energy intake is adequate to maintain body weight.
Protein will act as an anchor for your carbohydrate energy so that your meal lasts you longer. Ensuring there is protein at each meal will help stabilize blood sugars .
>2) What do you mean by balance carbs and fat? Should I start calorie
>counting etc and make sure they are the same?
Not the same... what I mean is that as I observe your diet there are some deficiencies that come mainly from too many carbs (there are too many simple sugars) and fat sources. We all love those kind of foods because they taste good
but remember that if you don't use them readily they turn into fat.
When you increase your protein intake (a good reference is 1g protein per pound of bodyweight), you will have to consider re-calculating your carb and fat intake... it may not be the same as before.
How you do that?? Choose different food sources, know that animal protein sources even if lean they always have an amount of fat.
Another good point is check the timing of your meals. Avoid simple sugars (i.e.,fruits) after 5pm unless is postworkout.
Example:
Breakfast- Mon through Friday
**(5-6) Egg whites
**oatmeal with almonds
**apple
>>> fat burner in the morning
Snacks: Mid morning and midafternoon are one of the following-
** tuna sandwich with panela cheese
***blackberries
Lunch:
**150-200g chicken breast
rice and hummus
**Salad with chicken --- or 150-200 g chicken with salad and rice
** Tuna sandwich on whole-wheat (drop the 1 slice of cheese and mayo) mustard
regarding your questions...>1) You are saying that my snacks should have a source of animal protein-
>so in stead of yogurt and almonds add in eggs or chicken?
Not exactly, you could have your yogurth with protein or almonds and protein... (although if your are trying to lean out you can try alternatives for your meals because, at least in my case, I use yogurth when bulking)
As protein will help you speed up your metabolism, what this means is that as you are exercising your body needs for protein are different than for a person who does not exercise at all. These protein needs are easily fulfilled through diet alone without the use of protein shakes if energy intake is adequate to maintain body weight.
Protein will act as an anchor for your carbohydrate energy so that your meal lasts you longer. Ensuring there is protein at each meal will help stabilize blood sugars .
>2) What do you mean by balance carbs and fat? Should I start calorie
>counting etc and make sure they are the same?
Not the same... what I mean is that as I observe your diet there are some deficiencies that come mainly from too many carbs (there are too many simple sugars) and fat sources. We all love those kind of foods because they taste good
but remember that if you don't use them readily they turn into fat.When you increase your protein intake (a good reference is 1g protein per pound of bodyweight), you will have to consider re-calculating your carb and fat intake... it may not be the same as before.
How you do that?? Choose different food sources, know that animal protein sources even if lean they always have an amount of fat.
Another good point is check the timing of your meals. Avoid simple sugars (i.e.,fruits) after 5pm unless is postworkout.
Example:
Breakfast- Mon through Friday
**(5-6) Egg whites
**oatmeal with almonds
**apple
>>> fat burner in the morning
Snacks: Mid morning and midafternoon are one of the following-
** tuna sandwich with panela cheese
***blackberries
Lunch:
**150-200g chicken breast
rice and hummus
**Salad with chicken --- or 150-200 g chicken with salad and rice
** Tuna sandwich on whole-wheat (drop the 1 slice of cheese and mayo) mustard
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