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Group: General Fitness & Exercise

need help with my program

goliath999 Posts: 6 Joined: 2008/12/07	2008/12/08, 11:43 AM hi guys im new to the forum and would like some guidance..at the moment i am doin 35-45mins cardio in the morning(4-5times a week) then during the afternoon or evening i would do my muscle building for about 45-1hr then 20-25mins intensity interval training. chest/back monday plyometric tuesday arms/shoulder wensday yoga/stretch thrusday legs/back friday sat/sun cardio/stretch or rest monday-friday all consist of 35-45mins cardio would i be over work my body? please plus if you have any tips on suppliment and tips please help
dan_into Posts: 69 Joined: 2008/11/12	2008/12/08, 11:49 AM I personally give myself 3 days of rest per muscle group and do cardio 3 days a week for 25-30 mins giving myself a full weekend with little or no strenuous exercise (if I can avoid it). But if this plan works for you who cares what works for me? Do it! -------------- -always wanting more often gets in the way of living for anything at all-
goliath999 Posts: 6 Joined: 2008/12/07	2008/12/08, 12:17 PM hi thanx you for the respond..and i will continue to evole my workout program..one thing that puzzles me is eating right..how do you eat on your daily week to week dan?
dan_into Posts: 69 Joined: 2008/11/12	2008/12/08, 12:27 PM I eat 6-8 small (450-500 calories) meals a day, eating once every 2-3 hours and never after 8pm. My main intake is lean protein like tuna, lean beef, skinless chicken, etc.. with the rest consisting of whole grain breads, grains, veggies, fruits, nuts, and coffee (it's not part of the diet but I gotta have it). I also drink lots of water throughout the day. -------------- -always wanting more often gets in the way of living for anything at all-
Devinm Posts: 270 Joined: 2006/06/01	2008/12/08, 02:56 PM if you are planning on gaining weight(muscle) you should keep your cardio to a minimum because it burns calories and to build muscle you need to be in caloric excess so they kind of cancel each other out. if you would like to work on your cardio too you should try interval training which is actually supposed to be better than regular cardio anyway and the cardio workouts are much shorter in duration. -------------- Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
dan_into Posts: 69 Joined: 2008/11/12	2008/12/08, 03:44 PM I do HIIT training because I want to lower my body fat percentage so the muscles I have are more visible. It doesn't seem to be interfering with the type of muscular developement I'm going for at all. But hey, it may not be what you want to achieve. -------------- -always wanting more often gets in the way of living for anything at all-
goliath999 Posts: 6 Joined: 2008/12/07	2008/12/08, 04:20 PM ============ Quoting from dan_into: I eat 6-8 small (450-500 calories) meals a day, eating once every 2-3 hours and never after 8pm. My main intake is lean protein like tuna, lean beef, skinless chicken, etc.. with the rest consisting of whole grain breads, grains, veggies, fruits, nuts, and coffee (it's not part of the diet but I gotta have it). I also drink lots of water throughout the day. ============= if im 5'2 and weight currently 150-153lbs how much should i eat per meal give or take ( i to are doin the 4-6 meals aday) plus i order met-rx MRP and plan to add it into my eating also
goliath999 Posts: 6 Joined: 2008/12/07	2008/12/08, 04:22 PM ============ Quoting from devinm: if you are planning on gaining weight(muscle) you should keep your cardio to a minimum because it burns calories and to build muscle you need to be in caloric excess so they kind of cancel each other out. if you would like to work on your cardio too you should try interval training which is actually supposed to be better than regular cardio anyway and the cardio workouts are much shorter in duration. ============= im tryin to exercise for life ..tryin to do my best..basicly im goin for endurance and strength
dan_into Posts: 69 Joined: 2008/11/12	2008/12/08, 04:23 PM You should ask BB1fit in the nutrition forums because now you're getting into stuff I'm not sure about and he is a wizard. ============ Quoting from goliath999: ============= -------------- -always wanting more often gets in the way of living for anything at all-
goliath999 Posts: 6 Joined: 2008/12/07	2008/12/08, 04:23 PM once again guys thanx you for your response..im very fresh and new into the body building ..and i hope i can learn from all your experience and exercise wisdom .
returnofplex Posts: 801 Joined: 2007/10/26	2008/12/08, 05:52 PM ============ Quoting from goliath999: ============= If you're looking for just an amount of calories to maintain your current size and maybe build some strength, you'd probably do well to eat 1800-2100 calories a day. Depends on how hard you exercise. For general health, I think you're doing way too much cardio. Unless you are training to meet a specific cardio goal, you'd be okay to cut back to 2-3 times a week at 20-30 minutes. Save the intense cardio for just cardio days, and follow your lifting routine with 10-20 minute session of moderate/low impact cardio. Usually you train and diet for specific goals. I.E. muscle mass and strength gains, or fat loss.
Devinm Posts: 270 Joined: 2006/06/01	2008/12/08, 07:11 PM basically to gain one pound a week, you have to take in 500 extra calories on top of what you eat regularly. so for a few days or a week keeop track of what you eat and figure out the average amount of calories you eat a day then add 500 calories on top of that a day. like i said before, it is impossible to gain muscle and burn fat at the same time. to burn fat you have to have less calories than you need and to gain muscle, you have to have more calories than you need. your calories should be divided like this 30% protein, 20% fat (good fat) and 50% carbs. 1 gram of protein= 4 calories 1 gram of carbs= 4 calories 1 gram of fat= 9 calories -------------- Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
shmin Posts: 3 Joined: 2008/12/25	2008/12/25, 05:50 PM im preety much desperate im 196 founf and 6 fit i excersize almost 3-4 times a week and i eat preety good but i still have 10 founf extra and i have a small belly i dont know what to do im looking to loose the belly fat and also to get a nicer body chest abs what do recomend for me what frogrem ill do anything thank you