Advice on dieting: Old Forum Topic
Original Poster: setsu nin to
Forum: Weight Loss
Posted On: 18-03-2004, 20:30
Orginal Post: setsu nin to: Advice on dieting
BolivianFighter87
im an athletic person but latley ive been lazy and i need to get back into the swing of things.Could somone make some suggestions or provide some links on diets that are helpful to build lean muscle.Please any help woud be appreciated.Thanks alot
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ice_mach
bro it depends on wot type of muscle u want. look at the thread "college fighter on low cash" where i've put up 3 meal plans use one meal plan each day and alternate, so first meal plan mon, second tues, 3rd wed these meal plans will help gain muscle. a routine looking like this
( 3 sets with 8 reps for each set, and try an add 2.5 pounds every week)
Mon
Deadlift
Row
Wide grip pull up
Wed
Bench
Dips
Military Press
Fri
Squat
Stiff leg Deadlift
Calf Raises
Combine this with HIIT on Thurs, sat, and sun. HIIT, if u dont know already is where u do cardio eg rowing 3 mins as fast as u can, then 3 mins at a moderate, pace then 3 mins fast, and u keep alternating until u can do 30 mins worth of HIIT. Also remember to get plenty of rest at least 10 hours every day, and drink 2-4 litres water every day. After 12 weeks make another post here, and hopefully i'll try an arrange wot u should do next. If u follow all the advice given u should gain hopefully all lean muscle wid minimum fat.Good luck
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Ironjim
Well, there are different ways to gain muscle. You can take in more high quality calories than you burn and combine it with heavy lifting which should do the trick, but you'll gain some fat. From my own personal experience, I just eat a clean diet with a ratio of carbs/protein/fat, don't overeat, and I perform mass movements. A lot of people think they need to eat and eat and eat. Sure, this does indeed gain muscle. I did it a couple of times, but I didn't enjoy the jelly rolls either. So, just perform mass movements in the gym. Try doing straight bar curls for your biceps. Do squats (releases the most growth hormone in your body than any other movement), military presses, deadlifts, and things of that sort. Don't worry about isolation movements like tricep kickbacks or concentration curls or things like that, as the mass movements will make those muscles grow in proportion. Just based on my personal experience, here's my diet/exercise program:
Breakfast: bowl of wheaties in lowfat milk with Splenda and a multivitamin
Lunch: Turkey and fat free cheese on toasted wheat bread and an apple
Dinner: scrambled egg whites on toasted wheat with fat free cheese and some multigrain or rye crackers.
*In addition to this, try to drink at least a half gallon of water per day.
*Now, I don't eat the same things everyday, but it's something to model your diet after if you'd like.
Monday: 5-10 sets of shoulder presses 8-10 reps
Tuesday: 5-10 sets of squats 8-10 reps, 5 sets of calf raises, 20-25 reps
Wednesday: 5 - 10 sets of standing straight bar curls, 8-10 reps
Thursday: 5 - 10 sets of deadlifts, 8-10 reps
Friday: 5 sets incline dumbell bench presses 8-10 reps, 5 sets flat bench dumbell bench presses 8-10 reps, 5 sets decline dumbell bench presses 8-10 reps. 5 sets of decline crunches 25 reps, 5 sets of hanging knee lifts 10 reps.
This is just my own personal program. Different things work for different people. As far as cardio goes, I usually burn about 200 calories on the exercise bike after 30 minutes. Since I hate cardio, I get the same fat loss effects by simply eating 200 calories below my maintenance.
Check out my site for more articles on diet @ http://www.geocities.com/ironjim7886/fwli.html
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Post: Ironjim:
Let me just update you. I recently started eating 6 small meals per day. This works better than my previous post. Combine a portion (about the size of your closed fist) of protein and a portion of carbohydrates.
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www.jamesfit.com>
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