I am new here, and have some nutrition, supplement and workout questions...
First about me:
I am 34 years old, 5' 8", 209 lbs.
My body composition as of 1/20/07 as performed by a trainer at LifeTime Fitness.
LBM = 157.6 lbs.
Fat Mass = 51.4 lbs.
BMR = 2241
24.6% body fat
I have not taken a supplement nor done any type of regimined workout in 5 years.
6 years ago my wife and I took on the Body for Life challenge by EAS and Bill Phillips and I went from 190lbs and 22% body fat to 175 and 11% in 12 weeks. So i underwent a pretty amazing transformation, then my kids were born and ..... we stopped working out and.... excuses are like butt holes everyone has them and they all stink!
I want to transform my body once again, I am dedicated to this and will post pics as we go weekly, I hold all my fat from chin to waist (37" waist)
1 week ago I started with my diet and a few supplements. (please comment on where I should be making changes)
My typical daily diet consists of:
meal 1 - 300 calories, 5g fat, 32g carbs, 29g protein (RELEASE morning supplement 2 caps, + multi vitamin, + Omega 3-6-9, CLA, GLA, ALA, EPA, DHA multi supplement by PPN called Essential AlphaLean 2 caps = 2000mg)
meal 2 - 240 calories, 2g fat, 3g carbs, 22g protein (meals 2,4, and 6 are maximum protein shakes by "ENERGIE Nutrition")
meal 3 - 220 calories, 1.5g fat, 29g carbs, 22g protein (RELEASE afternoon supplement, + Omega 3-6-9, CLA, GLA, ALA, EPA, DHA multi supplement by PPN called Essential AlphaLean 2 caps = 2000mg)
meal 4 - 240 calories, 2g fat, 3g carbs, 22g protein
meal 5 - 400 calories, 5g fat, 30g carbs, 32g protein
meal 6 - 240 calories, 2g fat, 3g carbs, 22g protein (RELEASE evening supplement, + Omega 3-6-9, CLA, GLA, ALA, EPA, DHA multi supplement by PPN called Essential AlphaLean 2 caps = 2000mg)
My weekly workout routine is:
Monday - Lower Body and Abs - 1 hour workout 2 different exercises on each muscle group to burnout.
Tuesday - Cardio - 10 minute warmup, 30 minutes low intensity, 10 minutes of high intensity wind sprint type exercise, and 5 minute cool down.
Wednesday - Upper Body no abs - 1 hour workout 2 different exercises on each muscle group to burnout.
Thursday - Same as tuesday
Friday - Same as Monday
Saturday - Same as Tuesday and Thursday
Sunday - Rest!!!!
Next week I reverse the upper and lower body days. Cardio days stay the same. I keep a detailed diary of all workouts.
OK so alot has changed in the supplement world. I just went with what I knew from 5 years ago. This time ignoring the brand (EAS is just too expensive)
1. What thermogenic should I use if any? Should I change from the product I am using now? Why? Current one recommended by the same Life Time fitness trainer mentioned above. Not purchased from them nor carried by their "store / cafe" so I assumed he recommended it because it works.
2. Should I add any supplements? Why and what for?
3. Should I change any more of my eating? (realize this is a huge change from McDonalds breakfast, Hotdog or buritto Lunch and Pizza dinner plus 6 cans of pepsi a day) 1600 calories/day now, vs. 4000 fat laden calories/day for the past 5 years.
4. Should I change my workouts? What? and Why?
5. What should I be taking to aid recovery? I am pretty sore all the time now.
So help me get to where I should be, Please?
Pics to come shortly! Although they are not very flattering!!
Welcome to the board.
Protein grams - 150
Fat grams - 17
Carb grams - 100
Fibre grams - 20
Why you ask.... umm yeah thats the only way I know... High school wrestling coach method.
Lower body exercises -
Leg Press (horizontal machine) start at 250lbs and last 6 reps are max on the machine at 400lbs
and / or
Leg extensions (seated machine) start at 60lbs and increase 10 - 15 pounds each set ending at 125 for 6 reps
and / or
Squats (dumbbell squats) I start with 80's in each hand and work up in 5 lb increments to 100 lbs in each hand. (havent done any barbell squats, no spot man at 3:30 am in the gym)
Lunges - I start with 12 reps each leg with no weight then I grab dumbells starting at 50 lbs in each hand increasing 5 lbs each set same stair step as above. then none till dead.
and / or
Lying Leg curls - 50 lbs 12 reps, 60 lbs 10reps, 70 lbs 8 reps, 80 lbs 6 reps, 50lbs till dead.
Seated calf extensions - same stair steps start at 120lbs then 10 lb increases till 6 reps and then 100 lbs till dead
Standing calf raises - start at 120 and work up and back to 100 till dead
Dumbell Curls - 12 reps with 40's, 10 with 45's, 8 with 50's and 6 with 55's, then as many as possible with 25's
Dumbell bench press with same weights as curls, (no spotter)
Dumbell flys (chest)
Dumbell extensions for tris
Close grip push downs
dumbell press for shoulders
side raises / bent over raises
dumbbell rows for back
Wide grip pull downs (in front of chin)
hanging knee raises arms in straps
Your protein is minimally sufficient. Your fats could easily quadruple. Try to get fibre up to at least 25g on average. Read the diet link in my sig for help there.
Please let go of pump and burn training.