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Standard Hero
05-16-2004, 05:57 PM
Hi, Thanks for looking, some quick stats, not that i am proud of them really but...

Ok, I am 25, 5'10, 12 stone-ish, this is my workout/diet details.

Daily Diet

10 ish - 2 x Weetibix
Bannana
Orange Juice

12 - Chicken / Rice / Mayo

2 - Yogurt

4 - Cottage Cheese Sandwich

6 - Proper Dinner

9 - Ham Sandwich

Try to drink 2 litres of water a day and sometimes 1 bottle of citrus oasis :)
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Each Set = 12/10/8 reps

Chest
3 Sets of 10 Press Ups (using press up bars)
Bench press starting low to only 1 rep around (usally 6 sets)
3 Sets of Dips
3 Sets of Pec Deck
3 Sets of Cable Crossovers
3 Sets of Declined Flys
3 Sets of Inclined Dumbell Press

Triceps & Cardio

3 Sets of "Kick Backs"
3 Sets of Standing Triceps extentions
3 Sets of Tricep Pull Downs
Few hours of wrestling training

Shoulders & Biceps

3 Sets of Bent over cable crossovers
3 Sets of Shoulder Side Raises
3 Sets of Barbell Shoulder Press
3 Sets of Upright Rows

3 Sets of Standing Bicep Curls
3 Sets of Alternate Bicep Curls
3 Sets of Single arm cable pulls
3 Sets of Preacher Bench Curls

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I don't take any suppliments at all . I have a few questions

1) Just how bad is mayo? I use lowfat mayo from safeways but i always read that ANY mayo is a strict no-no. Why is that? and not ever low fat?

2) I am really unsure of how to messure the quantites of all that I eat, is there any information on how to do this? I guess once you know the quantity you can workout the quant of protien/fat/carbs etc

3) Any suggestions on any Soy Protien? I managed to get through afew tubs of Twinlabs "Soy Fuel" but they seem to have discontinued this and some of the other stuff seems to make me feel unwell....

4) Any other suggestions to help cutting up or adjustments to my diet?

Thanks for reading and hopefully help a still newbie out, cheers.

TheGimp
05-17-2004, 08:03 AM
Where to begin...

Both your diet and routine could use a lot of work.

You're not working either your back or your legs. That's less than half your body you're working so if you expect to see anything other than minimal gains I suggest you completely redo your routine. WBB #1 (http://www.wannabebig.com/article.php?articleid=25) is a good place to start.

Are you trying to gain or lose weight?

It is hard to judge your diet without knowing the total calories and protein/carbs/fat. You said you are unsure how to measure quantities - buy yourself a scale and weigh your food, then refer to the nutritional information or, if it is lacking, a website such as this (http://www.nal.usda.gov/fnic/foodcomp/search/). Aim to eat about 1g of protein per lb of bodyweight and make sure you are eating no less than 20% of calories from fat (this is required for healthy hormone production) but make it good sources such as fish, nuts, avocados and olive oil. Supplement with a multivitamin, essential fatty acids (fish oil) and if necessary some protein. Whey would be a good choice, or a blend.

As for soy, well, here is some reading for you:

(Partial) Vindication of Soy (http://www.brinkzone.com/soy.html)

Something to put you off eating soy for a looong time (http://www.t-mag.com/nation_articles/302poison.jsp)

A few pointers about your current diet would be:

Lose the orange juice. I don't want to put you off eating fruits and veg, but eat whole fruit rather than the juice. It is less processed (duh) and should keep you full for longer.

Have the cottage cheese (possibly without the bread :)) before bed instead as this is when you want a slow digesting protein to prevent muscle loss when you sleep.

Define proper dinner :)

Hope this helps, will probably leave you with some questions so keep them coming.