I'll give you something big you can grab. Plenty of protein within. What else has plenty of protein in it? Something cheap and I can bring around with me.
Thanks for the advice. I used to work out 4X a week back when I was a teenager. I know all about a proper diet, but I've never really been into taking pills. I'm eating pretty much only chicken breast & have cut fast food out of my diet completely. This is my meal/exercise plan for the day: Breakfast- 2 eggs, 1 piece of turkey bacon, water Gym- 10 minutes on the eliptical to warm up. Worked out my back & biceps for about 35 minutes. Home- Walked the dog for a little over an hour. Not sure how many miles we covered but it had to be a couple. Lunch- Small bowl of white kidney bean chicken chili & water. Later I'll have a snack which will include 1/4 avocado & some chicken breast. Dinner-Chicken breast on a wheat roll with BBQ sauce, a ceasar salad, & water. I know the eggs & turkey bacon aren't really good, but the high protein keeps my appetite down for about 4-5 hours.
It's possible, Ronan...I'm not drinking 190grams of whey though. I lift 3 or 4 days a week. Example....Shoulders on Monday, legs tuesday, back biceps on wednesday, Chest triceps on friday. One big thing to avoid is overtraining. Don't push yourself if you don't think your muscle group has recovered enough since the last workout. Patience is a big thing with gains. The key to getting bigger is lifting heavy and eating a lot. I weigh around 190lb. and I probably get close to that in protein intake most days. Try to eat as healthy as you can.
I'll try my best. I don't eat much shitty food and I tend to skip red meat. Eat a lot if chicken and carbs throughout the day. Pasta is a pretty big part of my diet, I'd say. Gotta cut the soda intake.
No supplement yet. That's why I'm asking. I'm trying to get cardio in every day. I know walking the dog isn't intense, but I do get some sweat going since we keep a pretty brisk pace. Plus it's right after I get back from the gym so my heart rate is already elevated. I'm only going 3 days a week right now so I have to try to get it in when I can. I think I may add a 4th day this week. For now I'm going Monday-Wednesday. If I can get 4 days a week going, this will be my routine once I get my body used to working out: Monday- Chest, shoulders & Triceps high reps & low weight Tuesday-Back, legs, & biceps high reps & low weight Wednesday- Chest, shoulders, & triceps high weight & low reps Saturday-Back, legs, & biceps with high weight & low reps I'm holding off on working my legs since I'm sore from just a quick warm up on the eliptical & the long walk with the dog. Once they feel good I'll start doing squats & leg presses.
Walking your dog is a pretty good way to do it. Is your dog good on the leash? Try taking him/her out on the bike. That's what I do and I get a hell of a leg/cardio work out.
Just a few basic guidelines. These aren't exactly set in stone, but they are good guidelines. 6-8 reps is for strength (anything under 8 for that matter) 8-12 is for size 12+ is for shaping and/or stamina. These are just guidelines though, unless you are going to become a bodybuilder or compete in something I wouldn't worry that much about it. Also, try and remember that you will not build any muscle in the gym. You will lay down the foundation, but the actual building process of muscle is done in the kitchen and sleeping. As far as your splits, I'm not sure you're schedule or anything but my split for now is Monday Biceps and Back Wed Chest, tri, shoulder Fri Legs I know people who do 4 days a week and they work out two days on, day off, two days on, then two days off. They keep the same split going, and just start over on the fourth day. For example Monday back tuesday chest thurs leg friday back and then just start on chest the following Monday. They are a million ways to do things, and it seems sometimes things completely contradict each other. The best way to figure it out is to go in the gym for a few weeks and find out what your body responds to. Their might be a lift that is awesome for me or Ronan, but when you do it, you're body might not react to it at all.
Because your body doesn't use fat as fuel when you are doing something as anaerobic as heavy lifting. You can't convert fat or protein to usable energy fast enough to provide energy for lifting. Glucose after workout is important because it takes more than just protein to build muscle.
Gotcha. So I should supplement my post workout meal with some whole grain bread and/or fresh fruit? I'm not sure I'm good with taking glucose tablets for a source of glucose.
She's just a pup. She's also half rottweiler & half Italian mastiff. It's not good for young dogs to run. It fucks up their joints when they're too young. I really love this dog & due to her breed she's prone to hip & back problems. A brisk long walk is probably the best exercise for her. Thanks for the tips dpc.
Do some searching around for chocolate milk as a recovery drink. It is thought to be good for recovery because of the high glucose and protein content.
I don't use just creatine, but I use a pre-workout shake to get me going. 6-9 exercises per body part is plenty fine. There's all kinds of things to use. One of the best products I've ever tried was Jack3d. Take 30-45 min prior to working out. Also, a good protein is important. I always tried to consume my amount of body weight in grams of protein per day. If taking something with creatine, be sure to drink plenty of water. If you drink enough water it shouldn't have any effect on your kidneys. I never use just creatine though, if I get creatine its in a pre-workout shake. Biggest tip I can give you though, is to mix up your workouts every 3 or 4 weeks to avoid a plateau. For instance, do bench with the barbell for a couple weeks than change up and do bench with dumbbell for a couple weeks. Do this with all excercises. Your muscles will never get used to the same workouts and will get a good shock.
Choc. milk is one of the best things you can drink, especially right after working out. http://blog.drjohnnybenjamin.com/2008/11/14/chocolate-milk-the-notso-new-sports-drink.aspx
I've been doing that for a couple years now. Actually anything with some sugar content is best after workout.
I recommend this as well. Not only does it give you more protein when you add it with MILK (rather than water)....it tastes great with the milk.
