Critize/Comment on Nutrition/Routine AND lots of other questions

[James]

I just want some expert recommendation. I did read the faq,
but if I forgot something just refer me to that.

STATS: -24 yrs old -5 11 -151 lbs -9.32 %bf from 3 site (Six
pack almost there but damn genetics rrrrr) -small frame (thumb
overlaps fingernail of index finger when wrapped around wrist)
-GF left so lost a lot of weight real fast (love hurts), and
haven't worked out seriously since high school. -Was on a cut
phase for about 6 months and would run avg 2/3 times a week up
to 4 times.

LIFTS: I have a nice Olympic home bench for Mondays and
Wednesdays (need to buy weights), I'll go to the gym on
Friday/Weekends.

Monday: Pecs: Standard Bench Bis: Barbell curl, preacher curl

Wednesday: Tris: Dips, Nosebusters RECOMMENDATIONS? Delts:
Military Press RECOMMENDATIONS?

Friday and Weekend: Traps: RECOMMENDATIONS? Lats: Pulldowns?
RECOMMENDATIONS? Legs: Squats

Abs: w/ weight twice a week

QUESTIONS: -I was going to run a couple of miles every other
week -- good idea? -Should I work out 3 or 4 times a week? -I
was going to start out with 3 different lifts (I can't seem to
think of 3 for a home bench) @ 3 sets 10 reps per muscle
group. Is this ok, or do you recommend some kind of
periodization? -Work muscles to failure?
- I was going to gain 15 lbs to start an then go on a cut
phase until I get back down to about 10% bf. Sound ok?

NUTRITION:

I was thinking of 3000 cals/day on workout days, 2000
(maintenance) when on off days. Sound ok? As far as what to
eat and fat/carb/protein ratios, I'll follow the faq on this
one unless you have any other guidance (such as meal
examples).

I think it might be hard for me to eat so much during the
day, im trying to decide between protein supplements or some
type of meal replacement in addition to eating (such as some
kind of slim fast shake). I'm sure I'll get some
recommendations here.

Should I start of with supplements right away? What would you
recommend?

The reason I'm shying away from protein, is because when I've
taken myoplex shakes in the past I've always gotten real bad
gas. Am I taking too much for my body? Not enough carbs? What
could be causing this? Do you really recommend protein?

Also might start creatine in a month or so.

EXTRA QUESTION: Is it possible to get to 180lbs @ 10%bf for my
small frame? After 3 years? 5 years?

I'm sure I have more questions that I can't think of now.
Thanks for all your help.

James

[Ian Pilche]

Check out http://www.exrx.net/Lists/Directory.html
--
========================================================================

Ian Pilcher i.pilcher@comcast.net
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[K957]

"James" <REMOVEmorris.570@osu.edu> wrote in message
news:oprufj02nhl3wqw8@nntp.service.ohio-state.edu...
> I just want some expert recommendation. I did read the faq,
> but if I forgot something just refer me to that.

First: I'm no expert and I lift for strength and not size - so
add salt to taste.

FYI, my weight training related knowledge consists of what
I've read here at MFW, web-sites (found through MFW), and a
handful of weight-training related books:

Links:

http://www.stumptuous.com/weights.html (lift weights, lose
weight, tonnes o' stuff) http://www.trygve.com/mfw_faq.html
http://www.fitday.com (watch what you eat) //
http://www.exrx.net http://b_movie.tripod.com/in_shape.htm (no
weights) // http://www.dragondoor.com/pavel_routines.html
http://www.pponline.co.uk/links (misc sports info)

Books: "Brawn" by Stuart McRobert "Power to the People!"
by Pavel Tsatsouline "Explosive Lifting for Sports" by
Harvey Newton

>
> STATS:
<snip>

> LIFTS: I have a nice Olympic home bench for Mondays and
> Wednesdays (need to buy weights), I'll go to the gym on
> Friday/Weekends.
>
> Monday: Pecs: Standard Bench Bis: Barbell curl,
> preacher curl
>
> Wednesday: Tris: Dips, Nosebusters RECOMMENDATIONS? Delts:
> Military Press RECOMMENDATIONS?

Delts: Standing Overhead Press

>
> Friday and Weekend: Traps: RECOMMENDATIONS? Lats: Pulldowns?
> RECOMMENDATIONS? Legs: Squats

I'm don't think you'd want to do the last workout - whatever
it ends up being, back-to-back

Traps: Deadlifts, Shrugs Lats: weighted pullups

You might try looking for exercises/routine ideas here:
http://www.stumptuous.com/workouts.html

>
> Abs: w/ weight twice a week
>
> QUESTIONS: -I was going to run a couple of miles every other
> week -- good idea?

The running shouldn't eat up that many calories - so it
doesn't sound like it would kill your growth. At the same
time, I'm not sure that running every other week will give you
that much either. why are you running?

http://www.caloriesperhour.com/index_burn.html

> -Should I work out 3 or 4 times a week? -I was going to
> start out with 3 different lifts (I can't seem to think of 3
> for a home bench) @ 3 sets 10 reps per muscle group. Is this
> ok, or do you recommend some kind of periodization?

set/rep scheme looks ok.

you should be able to do a *lot* with a home bench - you may
need a rubber mat (6' x 4' x 3/4" or so), som ideas:

deadlifts, bench, squats || front squats

> -Work muscles to failure?
no

> - I was going to gain 15 lbs to start an then go on a cut
> phase until I
get
> back down to about 10% bf. Sound ok?

I don't know - I haven't found any real recommendations as far
as how long a cutting/growing phase should last. The sense
that I'm getting is that you have to just experiment and see
what works for you.

>
>
> NUTRITION:
>
> I was thinking of 3000 cals/day on workout days, 2000
> (maintenance) when
on
> off days. Sound ok? As far as what to eat and
> fat/carb/protein ratios, I'll follow the faq on this one
> unless you have any other guidance (such as meal examples).
>
> I think it might be hard for me to eat so much during the
> day, im trying
to
> decide between protein supplements or some type of meal
> replacement in addition to eating (such as some kind of slim
> fast shake). I'm sure I'll get some recommendations here.
>

my understanding is you'd want to get about 15 * bodyweight
calories (for you ~2265) and eat this daily for your
bulking phase.

http://www.trygve.com/mfw_faq.html#eattogainweight

> Should I start of with supplements right away? What would
> you recommend?

read this: http://www.stumptuous.com/basicnut.html

> The reason I'm shying away from protein, is because when
> I've taken
myoplex
> shakes in the past I've always gotten real bad gas. Am I
> taking too much for my body? Not enough carbs? What could be
> causing this? Do you
really
> recommend protein?

I don't know. I've been having trouble getting 1 gm protein
per 1 lb of bodyweight, and so am turning to Whey Protein
Isolate to see what happens. Try reading here:

http://www.brinkzone.com/protein.html

> Also might start creatine in a month or so.
>

you might try googling for creatine

>
> EXTRA QUESTION: Is it possible to get to 180lbs @ 10%bf for
> my small frame? After 3 years? 5 years?

I don't know.

good luck
--
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