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2004/07/23, 05:19 AM
Please ignore this post -in the absence of any mods I am bumping all posts up the line to bury some offensive posts
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2004/07/22, 07:31 AM
Oscar,
Without looking at the exact timing or caloric level of your present meals, my first suggestion would be to eat SIX times a day, not 4 or 5. If you are working out intensely that often, your metabolism should be revved up enough to support 6 meals p/day. However, the caloric content of those meals needs to be realistic, with no meals going overboard on the calories. When you said that you got half of your calories for the day from one MRPS, that means that you may need to spread your calories out more.
Also, if you do a 5 day split, then I would pick up some cardio on that 6th day.
-- Aaron
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Quoting from oscarg:
I'm trying to get big, not nesecarily gain weight. Just overall gain muscle mass and lose bodyfat in the process. I eat 3-4 meals and 1 post-workout MRPS that covers 1/2 my protein needs. I don't count calories and I'm not very strict on eating as long as I eat every 2.5-4 hours. I have a 5 day split and do 15-20min cardio after each WO session. Should I cut out some cardio or make any changes? I am slowly getting stronger, My weight is pretty steady and maybe slowly went down, but it seems that my BF may be going up...? Any suggestions?
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2004/07/22, 07:36 AM
Lnd,
Well, it goes without saying that the dessert is not going to serve you well for your goals, but I would be more concerned about the TIMING of that dessert than the content. You simply don't need high sugary carbs at night.
Otherwise, I would recommend some additional cardio - about 30 minutes p/day, taking your total caloric intake down a bit, and adding another exercise per muscle group, and do 4 sets of that exercise.
-- Aaron
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2004/07/19, 09:43 AM
Is it ok to workout one body part a day..for exapmle biceps on mond, Triceps on Tues, legs on wed, Shoulders on wed, back on thurs and chest on friday, with abs trained on every other day...and run on alternate days with a 6-8 hrs rest after workouts???
..in this way i feel i have more energy to focus and complete each body part.
Or would it be better to workout 3 times a week as most recommend..
Please advise
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2004/07/19, 09:49 AM
Shahul,
Working out 3 times a week is pretty much the minimum for a good level of fitness. If you have have been working out for awhile, and your goal is muscle mass gain, then yes, doing one bodypart per day with a good cardio schedule is fine. However, if you are new to working out, then I would recommend weight training 3 days per week doing large movements such as squats, bench presses, deadlifts, overheard presses, etc. Incorporate cardio 5-6 times a week if your goal is bodyfat loss, or knock it down to 3 times a week if you are trying to put on mass.
Moral of the story is that no "one" workout routine is the right one. It depends on you as an individual, as well as your fitness goal.
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Aaron M. Potts
Aarons Personal Training
http://www.aaronspersonaltraining.com
http://www.issacertifications.com
Sign Up For Our Free Fitness Newsletter!
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2004/07/20, 09:26 AM
Thanks, Aaron for your tips.
I have been working out for a while now..think i would choose to workout a body part a week to put on mass.
I have some questions......
1. I still have fats in my abs..so it ok if workout bout 5 times a week focusiing on each body part, and run 3-4 times a week.
2. Also when is the best time to run (heard it is best to run on an empty stomach, just after sleep)??
3. Is there any other way to run besides running on an empty stomach?
4. Would 5grams of L-glutamine help to prevent muscle loss if I run on an empty stomach..and can you recommend some other supplements to speed up fat loss and/or manintain muscle beside protein.
Seem to ask alot of quesiton, but please assist me as I am confused.
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2004/07/20, 10:46 AM
Shahul,
I put together a nice response to this post, but my computer ate it before I got a chance to post it, so here is the brief version:
1. Yes, that cardio schedule is fine. Keep the cardio to 3 times a week during muscle gaining phases.
2. This depends who you ask. Personally, I don't believe in running on an empty stomach, because it risks muscle catabolism if you run to hard or too long. Other people will swear that running on an empty stomack forces your body to use bodyfat. Both ideas have merit, so you'll have to decide which school of thought you want to follow.
3. Yes, power up with quality carbs from real food, or a choice few supplements.
4. I suggest 2 grams of l-glutamine pre-workout, and 3 grams afterwards. For more in-depth information on supplements, please refer to the following 2 pages on my site:
http://www.aaronspersonaltraining.com/fat_loss_supplements.html
http://www.aaronspersonaltraining.com/nutritional_supplements.html
Be sure to check out the SetPoint info - it is very enlightening
Good luck!
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Aaron M. Potts
Aarons Personal Training
http://www.aaronspersonaltraining.com
http://www.issacertifications.com
Sign Up For Our Free Fitness Newsletter!
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2004/07/20, 11:55 AM
Now I'm really confused...My ft workout program has me scheduled for basically one muscle group per day, 5 days a week, with 2 days off. Also, it says I should be eating 2500+ calories per day, spread over 6 meals. In addition, I am drinking a protein shake (34g)immediately post-workout, and doing No CARDIO at all. I have seen slight improvement in muscle tone and size, but I have been noticing lately that my mid-section (love handles) are not going away. In fact, I think they might be getting worse. I am wondering if I am eating too much, not working out enough, or both. I have a desk job so the only activity I get during the average day is my 60 to 90 minute workout. In addition, often my workouts are late at night and I drink the protein shake and go to bed. Is that bad? I have done a lot of reading on the site and I thought I was on track but now I'm getting really confused...HELP!!!
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2004/07/20, 12:15 PM
Lndscpn,
I won't specifically debate your ft program, because I don't have access to the details that you put in to set it up to begin with, or the algorithm that was used to set it up for you. However, I will throw out some generalizations.
2,500 calories per day may be too much if your goal is bodyfat loss. You need to be in a slight caloric deficit to lose bodyfat, and it is unlikely that with your activity level that you need that many calories each day.
EVERYONE needs to do cardio - it doesn't matter what their fitness goal is. The intensity and the frequency of cardio should be modified based on their goals and the program that they are on, but everyone should do cardio at least 3 times per week.
Protein shakes at night are not only fine, but recommended. Your body heals while you sleep, so giving it quality protein an hour or so before bed is perfectly acceptable. Just make sure that you aren't getting very many carbs or fat in your protein drink - your body doesn't need those while you are sleeping.
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Aaron M. Potts
Aarons Personal Training
http://www.aaronspersonaltraining.com
http://www.issacertifications.com
Sign Up For Our Free Fitness Newsletter!
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2004/07/20, 01:43 PM
I'm trying to get big, not nesecarily gain weight. Just overall gain muscle mass and lose bodyfat in the process. I eat 3-4 meals and 1 post-workout MRPS that covers 1/2 my protein needs. I don't count calories and I'm not very strict on eating as long as I eat every 2.5-4 hours. I have a 5 day split and do 15-20min cardio after each WO session. Should I cut out some cardio or make any changes? I am slowly getting stronger, My weight is pretty steady and maybe slowly went down, but it seems that my BF may be going up...? Any suggestions?
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2004/07/20, 03:25 PM
Aaron,
My number 1 goal is to tone up and put on some muscle. Number two goal is to lose the love handles. I have read that putting on muscle and losing fat can't be done at the same time. My plan was to put on some muscle then try to get rid of the excess later. I am 140 lbs and it is very hard for me to gain any weight. I have been eating like crazy lately and working out according to my ft plan, but it seems like the extra food is going to the gut rather than the muscles. It might be mental, but that's how it feels. Do you think my schedule sounds ok other than the lack of cardio? Typically 3 exercises per muscle group, 4 sets of each exercise. And how much cardio? 3 days, 30 minutes? By the way I checked out your website as well and filled out a profile there.
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2004/07/20, 03:27 PM
Lnd, What are you eating?? A tight body is built in the kitchen.
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/07/20, 04:17 PM
Probably not what I should but here is yesterday for example: Breakfast- 2 boiled eggs, slice of whole wheat toast. Mid-morning- 1/4 cup lowfat cottage cheese and handful of peanuts. Lunch- grilled chicken breast, grapes, and a roll. Mid-afternoon- same as mid morning. Dinner- Grilled pork chop, corn, and tomato. Post workout protein shake. I try to keep everything as lean as I can. I try to drink only lowfat milk or water. I do have a sweet tooth which I limit to one dessert after dinner- I can't give that up!
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2004/07/23, 07:49 PM
Thanks for the reply.
It seems kinda far fetched to me to be able to get in 6 meals a day but It can't hurt to try. My schedule would look like this...
8:30am-Bfast
12pm-Lunch
5pm-Lunch
6:30pm-preWO Snack
7:30-8:30pm-workout
8:30-9:30pm-MRPS
9:30-Dinner
10:30-Snack
..that look ok? I'm still only getting 4 meals +MRPS with 2 snack, like a sandwich or something.
When you say to pick up cardio on the 6th day..you mean I should do cardio once per week, on the 6th day? I rest Sundays and Thursdays. So that would mean I would do cardio Saturdays...?
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Quoting from aaronmp2003:
Oscar,
Without looking at the exact timing or caloric level of your present meals, my first suggestion would be to eat SIX times a day, not 4 or 5. If you are working out intensely that often, your metabolism should be revved up enough to support 6 meals p/day. However, the caloric content of those meals needs to be realistic, with no meals going overboard on the calories. When you said that you got half of your calories for the day from one MRPS, that means that you may need to spread your calories out more.
Also, if you do a 5 day split, then I would pick up some cardio on that 6th day.
-- Aaron
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2004/07/25, 12:22 AM
Hi Aaron,
What is the other alternative for not running on an empty stomach (i.e. The time of the day, and the duration to wait after a meal)?
I found some good tips at your website, buddy!!
Shahul....
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2004/07/25, 02:21 PM
you shouldn't do cardio without food, thats where you get yor fuel from. Try eating a preworkout snack first thing in the morning 1Hr before your workout/cardio enough water. Then have a post workout snack/breakfast 15min after.
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2004/07/25, 02:35 PM
oscarg,
5 hours is way too long to not eat. You should be eating every 2-3 hours. 3 hours is reasonable. That would put you at about 5 meals a day excluding your post-workout shake.
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Seeking out motivation does not motivate you to seek out results.
- Paul
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2004/07/26, 10:59 AM
Oscar,
No, if already have your rest days split up, then don't do that 6th day of cardio. I thought that you were taking 2 days off in a row, which is why I recommended cardio on that 6th day. Just mind your bodyfat level - if it starts to climb, then take your post-workout cardio up another 5 or 10 minutes.
As far as the nutrition program, I agree with davisp - the 5 hour break between lunch and dinner is too long. You should aim for every 3 hours or so - especially if you are training hard with weights. Also, try to spread out your evening meals as much as possible - they are a bit crammed together right now.
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Quoting from oscarg:
Thanks for the reply.
It seems kinda far fetched to me to be able to get in 6 meals a day but It can't hurt to try. My schedule would look like this...
8:30am-Bfast
12pm-Lunch
5pm-Lunch
6:30pm-preWO Snack
7:30-8:30pm-workout
8:30-9:30pm-MRPS
9:30-Dinner
10:30-Snack
..that look ok? I'm still only getting 4 meals +MRPS with 2 snack, like a sandwich or something.
When you say to pick up cardio on the 6th day..you mean I should do cardio once per week, on the 6th day? I rest Sundays and Thursdays. So that would mean I would do cardio Saturdays...?
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2004/07/26, 11:04 AM
Shahul,
Glad the website was useful!
The alternative to running on an empty stomach is to fuel up before you run. At least 30-45 minutes before you run, have a small meal or a pre-workout snack.
What you have to remember is that the idea behind cardio is to 1) Burn bodyfat, 2) Increase the capacity of the cardiovascular and circulatory systems, and 3) Increase cardiovascular and muscular endurance. These activities require quality energy.
If you are spending even 15-20 minutes running, you will burn off AT LEAST what you ate in a small pre-run meal, and probably even more than that. Power up that run, and then run hard and fast, Shahul!
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Quoting from shahul:
Hi Aaron,
What is the other alternative for not running on an empty stomach (i.e. The time of the day, and the duration to wait after a meal)?
I found some good tips at your website, buddy!!
Shahul....
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2004/07/26, 02:40 PM
Thanks for the info! I knew 5Hr was too long but I don't like to take breaks at work (working 9-5/6) when I should be having a light meal or snack. I guess maybe if I woke up earlier I can get two meals before work. Maybe a schedule like this: (Suggested by Men's Health)
7am (1)breakfast
9:30am (2)light meal/snack
12pm (3)lunch (hour)
3pm (4)light meal/snack
6pm Dinner(5)
7:45 preworkout snack
8:30-9:30 Workout
9:30-10:30 Postworkout Shake
10:30 Postworkout Snack
As for my post-workout cardio...Doing 15min on every workout seems to have be taking my BF down, the BF I don't want but I don't want to loose the weight. So I'll be taking a post-workout cardio 2 or 3 times per week. If I see BF coming back up, i'll add an extra 5/10 min just to be sure. I think I got all the answers I needed on that. Thanks davisp and Aaronmp2003.
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Quoting from davisp:
oscarg,
5 hours is way too long to not eat. You should be eating every 2-3 hours. 3 hours is reasonable. That would put you at about 5 meals a day excluding your post-workout shake.
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2004/07/26, 03:23 PM
You can always make a homemade MRP to drink during the odd times. My schedule generally looks like this:
0440: Breakfast (1)
0520: Workout
0600: Post-workout shake
0800: Breakfast #2 (2)
1100: Lunch (3)
1400: MRP (4)
1700: Dinner #1 (5)
2000: Dinner #2 (small) (6)
2100: Night time shake to stop cat...
MRP's are great during that time you can not take a break. Just keep it cold if you use milk in it.
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Seeking out motivation does not motivate you to seek out results.
- Paul
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2004/08/03, 04:26 PM
Thanks Aaron, for your advise.
I feel better and more energetic to run after a having a small meal. Have been doing that about 3 times already.
Just wondering whether I am doing the right thing;
I am 29 years old,weighing 165 lbs and standing at 175 cm and am running for 20 mins at a heart rate of 142, then the next 25 mins at a HR of 155-160, Burning 550 calories and running a distance of 7km.
I have a meal 2-3 hrs before the run, and have a 20grams of protein, mixed in milk bout 45 mins before and 2-4 grams of L-Glutamine 15 mins before the cardio workout.
About 10-15mins After the run, a small meal, coupled with a 25grams of whey protein.
Do you think this plan looks good enough? Any additional tips?
Thanks a million!!
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2005/04/01, 01:18 PM
I have started eating really healthy and quit eating fast food, ever since I have been gaining weight like crazy, and i work out but the weight stays on. what should i do?:angry:
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2005/04/06, 12:24 AM
by working out do you mean lifting?? do more cardio and cut down a bit if you want to shed some pounds! it will come...
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