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04-02-2012, 05:10 PM | #1 |
Kumar
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What's your weekly split like? Nutrition, Supplements, Etc.
First of all, I've been wandering this forum for a while and JUST noticed a health and fitness section. Hahaha simply awesome.
Anyways, I just want to know what is and isn't working for people. I do something extra known as bboying (breakdancing) as an extracurricular, so that's part of my "workout" I suppose, so it qualifies as high impact cardio with moderate intensity. __________________________________________________ _________________ I'll start by addressing my routine. [Monday] Rest. Reason I rest Monday is so I have full recovered strength for practice. [Tuesday] Bboy Practice/Cardio (2 Hours) 4-6pm. All out until I burn myself out. [Wednesday] Back and Biceps, around 15 sets total. Seated Rows, Lat Pull downs, Preacher curls, and some incline dumbbell curls. [Thursday] Bboy Practice (2 Hours) 4-6pm. More focus on balance and strength. Slow movements with emphasis on controlled movements. [Friday] Legs/Cardio. 10-15 sets of 4 key exercises. Lunges, Squats, Hamstring Curls, Calf Raises. Jump Rope for 15 minute cardio. [Saturday] Abs, 18-24 sets, 6 sets of 3-4 exercises for 10 reps each. Yes, it's a lot of sets, but I love abs. Lol. [Sunday]Chest, Shoulders, and Triceps. Compound movements (Bench Press, Shoulder Press, Incline, etc), Tricep Isolation exercises (kick backs, pulling movements with weight). Dumbell Flies. __________________________________________________ _________________ The reason why I don't rest between each workout day is because I'm fairly new to lifting. I started only 3 months ago. However, I've learned quite a bit about my own body and how to pace myself by making several mistakes. My routine is not perfect yet, but I will learn soon enough. The supplements I'm taking are -Creatine Monohydrate (Will cycle off after 8 weeks) -Amplified Wheybolic Extreme 60 (Whey Isolate) -GNC Ripped Vitapak (Includes CLA, Multi-vitamin, Waterex, and Thermo-igniter) -Fish Oil (600mg, 2 pills, every day) I spend only 45 minutes-1 Hour max in the gym. SHARE |
04-02-2012, 05:58 PM | #2 |
Colonel
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There is nothing wrong with your workout. Don't get caught up in the 5x5 routines that everyone is trying. Everyone's body responds differently to routines. What you are doing is a good beginner work out. After a while you may plateau on it and need to switch it up.
I guarantee no one likes my lifting routines, but they are what works for me. Monday - Arms (bi's and tri's) Tuesday - Chest and back Wednesday - legs and shoulders Thursday- Arms (bi's and tri's) again Friday - chest and back again Also I have been lifting for over a decade and carry some decent size. Fyi- stop throwing your money away buying crap from GNC.. |
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04-02-2012, 09:33 PM | #3 |
Kumar
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Thanks for the input. I read up on the StrongLifts 5x5 a few months ago, but it didn't appeal to me.
Could you elaborate on what supplements are most beneficial? I know that I don't need the vitapak and fish oil. Lol, but like I said, still learning because I'm a beginner. I realized that I wasted a ton of money on mass gainers when I was trying to bulk for the first 3 months, and I basically gained 10 pounds and cut it back down to my original weight that I started at, but mostly in muscle. I maintain a moderately well balanced diet. Get my body weight's worth of lean proteins, keep carbs at about 40-50% of my daily consumption, and eat mostly healthy fats. Thanks! |
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04-03-2012, 09:20 AM | #4 | |
Colonel
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Quote:
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04-03-2012, 10:30 AM | #5 | |
Kumar
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However, I do plan on starting a bulking routine in the fall and then cutting towards the end of next winter when spring starts so that I can tone the muscle by next summer. Repeat. I track my diet and nutrition. I haven't started recording my workouts yet, but I'm considering it so I can track gains. |
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04-03-2012, 01:29 PM | #6 | |
Colonel
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Just work out hard, eat right add protein 1-2 grams per lb that you weigh per day. And you will see results, getting lean and ripped looking is not about taking crazy supplements, its about eating right and having discipline and understanding its not going to happen in 6 months. |
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04-03-2012, 02:51 PM | #7 | |
Captain
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04-03-2012, 09:49 PM | #9 |
Kumar
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Very nice, yeah I've leaned up quite a bit in the past 3 months, I'm definitely seeing very dramatic results from when I first started. Especially increased ambition in my lifestyle.
Honestly, I'm not sure if I need all the supplements I take. I know creatine helps, and protein I definitely need because there is no way I can eat enough in a day to get 160g of protein from foods. It's possible, but very hard for me due to my work/school schedule. I was never "out of shape" completely, but I did have more body fat than I do now. However, after I started lifting, I noticed even more tone and better aesthetics as I started disciplining my diet and regularly hit the gym... something I never did before. I just want to figure out the most effective ways for me to build muscle, but I guess that is going to take trial and error =/ |
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04-04-2012, 09:43 AM | #10 |
Colonel
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You hit the nail on the head right there. Try different routines, and see which one works for you. Not everyone responds the same to workout routines.
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04-04-2012, 11:40 AM | #11 |
Jerry's Fault...
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My routine is eat whatever I want, whenever I want, wherever I want, and as much as I want, and weigh in @ 173 lbs regardless...
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Boopie*Motorwerks Martino*Auto*Concepts |
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04-04-2012, 01:43 PM | #12 |
Colonel
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04-04-2012, 05:57 PM | #14 |
Lieutenant
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height?
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04-05-2012, 10:30 AM | #16 |
Colonel
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04-05-2012, 04:25 PM | #17 | |
Jerry's Fault...
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No sir! People always tell me they thought I was 26-28 years old |
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04-09-2012, 08:01 PM | #18 |
Kumar
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^ That's nuts. My goal is exactly that though, to look as lean and ripped as possible but have massive strength as well.
I'm still so new at it, but I have been noticing that I'm moving up in weight fast. However, I'm 22 so I still have time I think. Lol. |
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05-05-2012, 08:05 PM | #19 |
Heisenberg
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Day 1
- Chest & Triceps Day 2 - Back & Biceps Day 3 - Shoulders Day 4 - Legs I switch up the exercises within each day every 6 weeks to keep my body guessing. I also do HIIT (high intensity interval training) 2-3 times a week for my cardio. Also do a little abs each day. I've been going seriously for about 3 years now. As far as supplements go, i've tried all the popular stuff and most are gimmicks. Right now I only take: - Multivitamin - Omega 3 - Tribulus |
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