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The RJ beginners workout doesn't say how many times a week you should do it so I'm curious to hear what some of you think. 3 days? 5 days? Cardio on non-lifting days?

skip a day between workout, unless you do a split routine...like upper body one day and lower body the next. A muscle needs a day in between workouts to rest. A good point of split routines is that the body's metabolism is stimulated each day.

Personally, I dont like to work out on weekends cuz I have things to do. If working out becomes too onerous, I would end up dropping it.

Hey Chaser,

Glad you're looking into this workout. There are actually different days of workout on each week of the workout you're referring to. You should see Days 1 to 7 at the top of each week of workouts. For example, for the first week, there are three strength training days.

Jeff @ RealJock

If you look toward the top of the page above the big header picture, you'll see all the days, so there are actually 7 days of workouts, not all are a full day at the gym though.

It gets missed up there a lot.

at the end of the day your training should match your calorie intake and goals so the first question should be how much are you going to be eating?

bfg1 saidat the end of the day your training should match your calorie intake and goals so the first question should be how much are you going to be eating?

That actually gets into something I need to know more about... how do I know how much to eat? I know I once was undereating, and now things are better, but how do I calculate how much to actually eat? Even then, do I have to be the guy who always has a calculator?

DCEric said[quote]That actually gets into something I need to know more about... how do I know how much to eat? I know I once was undereating, and now things are better, but how do I calculate how much to actually eat? Even then, do I have to be the guy who always has a calculator?

No, you don't always need a calculator. I think it's good to use one for the first week or two because it helps you develop an intuitive sense of what a 300/400/500... meal looks and feels like. Also, you'll start developing a good basic rule of thumb for the caloric estimates of essential foods.

I just finished a bulking phase and I basically came up with a model food schedule that I kept to everyday. I used my calculator to make sure it added up to 4000 calories (my personal caloric daily goal). Then I would swap things out or make little adjustments on a day-to-day basis to keep this mildly interesting and convenient. Because I was working off a typical "model," I knew I was always falling within range. It's a lot easier that way. You just have to find a stable of meals that you like enough to be motivated to prepare and eat several times per day.

Plus, if you make your meals in advance, that makes it easier to eat on schedule, and you can plan ahead exactly what you want and need to eat.

But back to the original question: Caslon's got the right info, but I'll expand a bit.

First you got total body workouts. These are workouts that hit all the major muscle groups. Typically, you want to do these types of workouts three times a week, taking at least one day of rest in between. The way they are structured is that you're doing one specific exercise per body part, usually 3 to 5 sets with a number of repetitions, both depending on what your working load is going to be.

The other workout that Caslon mentioned are split workouts. These are workouts that you concentrate on the particular muscle and/or muscle groups. They're structured with several exercises, and a number of sets and repetitions depending on your working load.

In either case, you can do cardio on the days that you aren't weight training. How much time and at what intensity depends on what your goals are.

jeffinsf saidHey Chaser,

Glad you're looking into this workout. There are actually different days of workout on each week of the workout you're referring to. You should see Days 1 to 7 at the top of each week of workouts. For example, for the first week, there are three strength training days.

Jeff @ RealJock

I never noticed that. I was looking for the answer in FAQ's.

bfg1 saidat the end of the day your training should match your calorie intake and goals so the first question should be how much are you going to be eating?

I'm on Weight Watchers and following the Core Plan, which stresses lean protein, fruits, and vegetables. I just eat until I am full.

First off-

You need to know your body type.

Ectomorph- Naturally skinny long and lean

Mesomorph- The middle group. I guess athletic would be the best definition.

Endomorph- Naturally big. Barrel chest, strong but easily gains weight. Thick trunk.

Plus, you may be in between. Ecto-meso, Meso-endo, ect. Buy a good book or get Arnold's Encyclopedia of Bodybuilding at a used book store.

Each body type defines both your workout and your dietary needs. We tend to say do this and do that, and not take in to account your body-type. An Ectomorph should not do the same workout as an Endomorph

I am a mesomorph. I train accordingly. I eat clean, I never count calories, I do cardio before each weight workout when I want to lose weight. I do cardio after each workout when I want to gain weight. I recent study by the University of Ohio agrees.

Best of luck!!!