| Author | Message | ||
| Tim N (Timn88)
Intermediate Member Username: Timn88 Post Number: 1954 Registered: 6-2001 |
I eat 2 eggs with cheese on a bagel with a glass of 1% milk and orange juice every morning. Theres about 7 grams of protein in an egg, and probably 6 in a glass of milk. you dont want to eat too much protein otherwise it will mess with your digestive system. The key is to eat a high protein meal after you work out. i found that if i dont eat a meal (like if i lift at night) i feel more fatigueg the next day. The other key to putting on mass is to eat carbs. it takes almost as much energy to digest the protein as there is energy in the protein. i eat a huge amount of pasta for lunch and dinner, but then again im 18 years old and i can eat whatever i want and not gain weight. thats why it took me 10 months to put on 20lbs. When i was home i would make tuna melts using the whole can of tuna after i got back from the gym. at school i eat a roast beef sandwitch. there isnt too much variety here and no one eats healthy. i look around and see people eating a plate of french fries and pizza at each meal and it makes me sick. | ||
| Jerry W. (Tork1966)
Member Username: Tork1966 Post Number: 353 Registered: 7-2001 |
I eat a can of tuna every day for lunch with a glass of milk and a cup of yogurt, so I should be getting about 50 grams there. What would be a good breakfast loaded with protein but low in fat? | ||
| Tim N (Timn88)
Intermediate Member Username: Timn88 Post Number: 1952 Registered: 6-2001 |
Im no nutritionist, but i dont think supplements arent necesarry unless you are a pro athlete or body builder or something. they probably help a little, but they are expensive. There is ALOT of protein in steak, chicken and other meats. Theres over 40 grams in a can of tuna. I dont know if your body can absorb 40g in one sitting though. | ||
| Jerry W. (Tork1966)
Member Username: Tork1966 Post Number: 352 Registered: 7-2001 |
How does a person ingest 180+ grams of protein in one day? Supplements? If so, what brand? I have taken Optimum Nutrition 100% Whey in the past. Is this a good product? | ||
| Tim N (Timn88)
Intermediate Member Username: Timn88 Post Number: 1951 Registered: 6-2001 |
If i were to call my crew practices intnese, it would be an understatement. I've been seeing results over the past 6 weeks. during the fall season i didnt get a chanve to lift because i was at the boathouse 5 and 6 days a week. ince the season ended, i regained whatever i liost and then more. Unlike jerry, i am not trying to bulk up, but increase the edurance of what i have. i dont do any sets with less than 8 reps because my coach says i causes fat to buld u around the muscles, hurting flexability. I've always been an athlete and in good shape, but never this good. in highschool i never played a sport where i had to practice all year round. it is a big commitment, but anything that is worthwhile usually is. | ||
| Jordan Witherspoon (Jordan747_400)
Junior Member Username: Jordan747_400 Post Number: 153 Registered: 12-2002 |
Well Tim you are on the right track for sure. If you put good intensity into your workouts twice a week and arent getting good results. Perhaps what you might need is a few weeks of working your muscles twice a week to shock your body *space them apart as much as possible to insure safety to your muscles*. Some people get good results that way without hurting themselves...so I guess its worth a try for you too. Go for it for a few weeks and see how you feel. Like I said earlier, everybodies body is different in how it reacts to stress on the muscles. | ||
| Tim N (Timn88)
Intermediate Member Username: Timn88 Post Number: 1949 Registered: 6-2001 |
Working a body part once a week doesnt sound like or feel like enough. I only lift twice a week because i have practice all the other days. I do my whole upper body both days. The other days of the week i am at practice which extensively works the legs, lower and upper back, lats, bicepts, abs and pretty much everything except chest and tris. I think the back is able to recover fast compared to other muscles. I've been too lazy to vary my routine, its been the same for 6 weeks. I do vary the reps and weight though, just not the excersize itself. | ||
| Jordan Witherspoon (Jordan747_400)
Junior Member Username: Jordan747_400 Post Number: 150 Registered: 12-2002 |
Jerry, good question. Your routine sounds pretty straight but you need to vary it somehow now since you have hit a plateau. Try resting for only 30-45 seconds in between sets and changing the exercises you do for your bodyparts. Working a bodypart once a week is the way to go, but only certain bodyparts really need 2 or 3 seperate exercises to be worked effectively. It would be best to do 1 or 2 exercises *depending on which bodypart* with great intense sets and call it a day. Intensity is everything and a lot of times in weight lifting, less is more as far as volume. The only bodyparts which would require 2 or exercises to work would be larger muscle groups like your back that need to be hit from a variety of angles. It sounds like your on the right track though, just constantly vary *from every few weeks* the exercises you do, the order you do them in, and other variables in your workout and you will be fine. However, since your going for mass, I would up the protein intake as well. My preference is that 3 grams per every pound is good but you might want to go on with just 2 grams per pound of protein. It is equally important to get plenty of carbohydrates too...eat lots of pasta, breads, and rice. http://www.abcbodybuilding.com/nutritionsection.htm Has some good stuff on nutrition, I would take your levels of intake up to that level, but its a good resource for learning more about nutrition as a whole and exactly what your body needs to be healthy. | ||
| Tim N (Timn88)
Intermediate Member Username: Timn88 Post Number: 1939 Registered: 6-2001 |
For a year the only machines i used were for pull downs and leg stuff. I started using them more, but still use freeweights more. I used machines alot when for physical therapy for my arm when i had an operation on it. Jordad/dominic, do you thinik that its necisary to change the routine often? i read somewhere that its only a myth. | ||
| Jerry W. (Tork1966)
Member Username: Tork1966 Post Number: 348 Registered: 7-2001 |
Jordan & Dominic, I have heard that you should take in as many grams of protein per day as equal to your body weight. So me being 175 lbs., I should ingest 175 grams of protein. What is the best way to supplement a deficiency in protein intake? Is whey protein the way to go? Also, how long do you rest between sets and how many reps? I usually rest for 1 min. and do 3 sets of 6-8 reps with 2-3 exercises per body part working each body part once per week. What do you think of this program? It seems I have hit the proverbial "brick wall" as far as gaining mass. I am trying to put on mass not tone. Thanks, Jerry. | ||
| Lawrence Coppari (Lawrence)
Member Username: Lawrence Post Number: 464 Registered: 4-2002 |
Saw something advertised on TV this weekend called the Crossbow. It costs 1/2 what the Bowflex costs. Seems like the price of Bowflex machines has doubled from when I bought mine a number of years ago. | ||
| Jordan Witherspoon (Jordan747_400)
Junior Member Username: Jordan747_400 Post Number: 148 Registered: 12-2002 |
Very true Dominic, a combination of both free weights and machines, combined with a good healthy diet *proteins and carbs* is very beneficial. I may have come off as too anti-machine in my last post...so sorry  They have their place Another thing to understand is that everybody has a different body that reacts differently to different approaches to weight lifting. What works for one person may not do anything for another. It is important to find out what works for you! I e-mailed Stu and in short for what I told him, the key to gains in working out is variation. It keeps your body constantly in shock which will make it grow rather than being set on a routine that your body will adapt to. I hear bodybuilders say that working out is 45% diet, 45% sleep, and 10% working out...which is true. Wont go very far if you dont get enough sleep or a good enough diet. | ||
| Dominic L. DiMento (Domenico)
New member Username: Domenico Post Number: 38 Registered: 2-2002 |
Stu, look forward to hearing from you. Jerry, I have the same PB leg press/hack squat. It's the best combo for a home unit, just can't go over 1k on the weight. Jordan, as also a bodybuilder, I agree with your reasoning on free weights but many upper line($2500-7000) home gyms replicate the same range of motion and control as free weights. The key is doing both to maximize muscle gain along with plenty of protein intake. | ||
| stu cordova (Balataboy)
Member Username: Balataboy Post Number: 362 Registered: 4-2001 |
Thanks guys - appreciate the feedback! Jordan & Dominic - I'll email you. Thanks! | ||
| Jordan Witherspoon (Jordan747_400)
Junior Member Username: Jordan747_400 Post Number: 146 Registered: 12-2002 |
being a bodybuilder, i strongly oppose bowflex and any home gym all in one piece of junk like it. Nothing even comes close to free weights for effectiveness. If you need to, let me know and Ill tell you why Basically its good to help a person begin to workout...and you will notice gains...but you will notice gains no matter what you do if you are a beginner because your body has been forced to do something its never done before as far as stregnth. So if you ahve been working out for a while, its basically a waste of time and you would be much better altering your workout by starting to use freeweights, or changing your freeweight program. | ||
| Jerry W. (Tork1966)
Member Username: Tork1966 Post Number: 340 Registered: 7-2001 |
I have a Parabody EX 350 multi stage system and love it. It is very smooth, has 200 lbs. of weight and I have not had a problem with it in the 10 years I've owned it. I also have a Parabody 835 Hip Sled that is also smooth as silk. | ||
| Dominic L. DiMento (Domenico)
New member Username: Domenico Post Number: 37 Registered: 2-2002 |
Hey Stu, save your money. I've been in the fitness business for 10 years and have run across many home gyms that are much better biomechanically and safer for your joints. The problem is control of the range of motion. Once the resistance gets your muscles to the point of exhaustion, the handle that you're holding will move toward your weakest area. This will result in a possible shoulder tear in a bench press or fly exercise. If you are considering equipment e mail me and I'll help you get what your looking for. www.fitnessmovers.com | ||
| Lawrence Coppari (Lawrence)
Member Username: Lawrence Post Number: 457 Registered: 4-2002 |
I've got one. I like it because one arm does not help the other. As there are 6 degrees of freedom, more muscles get worked. My problem is that I do not regularly use it. | ||
| Tim N (Timn88)
Intermediate Member Username: Timn88 Post Number: 1928 Registered: 6-2001 |
It seems good if you have joint problems, but i dont like the smoothness. I know it sounds wierd. Theres no way you get the full resistance for the whole range of motion. I feel that the best machines, other than free weights, are hammer stregnth machines. you name a muscle group, theres a hammer strength machine that works it. | ||
| stu cordova (Balataboy)
Member Username: Balataboy Post Number: 356 Registered: 4-2001 |
Anyone either have or used the Bowflex? I have a small gym at home and I'm thinking about adding one. Any feedback on this product? Thanks! |