Double check my training & food program!

  • Posted by a hidden member.
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    Feb 03, 2008 11:33 PM GMT
    Hey there,

    Could you guys give your opinion on the program I have developped for myself.

    I have based my sporting-program mainly on previous experience, realjock.com en some other tips.

    I am a beginner, so I need equipment. I don't have the knowledge and time to learn exercises.

    My food program is very vague, because I just cant program that. It depends on my mood and the time I have.

    So, it's an excel document with 3 sheets.

    Hope for your honest opinions!

    Cheers,

    Monir

    I couldn't load up the document,so see following post with print screens.

  • Posted by a hidden member.
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    Feb 03, 2008 11:46 PM GMT
    number1mm4.jpg

    number2ap2.jpg

    number3dz8.jpg
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    Feb 04, 2008 12:03 AM GMT
    What is it that you want to do?
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    Feb 04, 2008 6:09 AM GMT
    well it indicates weightloss from the calorie intake but then the food choices are somewhat high calorie low densite ie fruit juice, mueslie bar and not enough milk. As for meat hard to tell from that and if you are eating all pork rather than lean meat then not so good either. Are you using butter spread or sauces? If you are then your fat intake is too high, crucng that lot in www.fitday.com and while you are at it up either milk or soy milk

    As for routine using the same each session even with progression is going to restrict your return but not overtly bad, try switch the focus of teh full body exercises around, add a dead lift or a squat at the start rather than the leg press some days.

    But also you start off using pre exhaustion and then go astray by hitting small muscles before big ie shoulders tris then bis. Not such a good order

    And 3 extra sets of ab work is way too much and will offer minimal benefit.

    Whats your water consumption as well?
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    Feb 04, 2008 6:26 AM GMT
    Without knowing your weight and your body composition, it is not possible to figure your caloric needs.

    But regardless of your objectives, your eating plan is very high in simple sugars, which will not be to your benefit in the long run.

    You would do well to consult a few books on sports nutrition.

    - Joey
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    Feb 04, 2008 7:41 AM GMT
    Easy trap to fall into. You've identified a lot of natural and whole foods--which is good--and most people think natural=healthy. But that's only one dimension, as everyone above has already pointed out. Depending on what your objective is, you're most likely getting insufficient protein and too much sugar (sugar from fruit and juice is still, well, sugar). But if you don't have time to learn exercises and you plan to continue eating based on your mood at the moment, it's hard to imagine making major leaps in progress, which is fine if you're just trying to get a bit fitter.
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    Feb 04, 2008 9:43 AM GMT
    These pictures I found on google will explain what transformation I want.

    This is my body now, with even less fat:

    Male_image.jpg

    This is what I want my body to become(maximum, not more!!):

    iraterta03.jpg


    @ bfg1, the problem is that I don't know what all these exercises mean. What is a dead lift or a squat?

    About the order of my exercises. What would you change? I stuck to the order my previous trainer gave.

    If I drop one of the ab exercises, would that be ok? My sessions consist of 2x 20 (The other ex. (2x 15, low weights)

    About my food habits, I don't use sauces nor butter. I never ate pork and never will. When it comes to supper, I eat self prepared noodles with fresh vegetables, herbs, chicken or gamba's. Or rice with fresh vegetables, herbs meat (lamb/cow) or chicken. I love fish so salmon and gamba's in a salad. I have always been drinking a lot of water. I am afraid it's more than 2 liters a day. Because I drink a lot of HERBAL tea, without sugar.

    @ BigJoey, I would love to have that done. Like measuring the fat percentage. The only thing I know is that I am 194 cm and weigh 78 kg.

    Joey, about the sugars. I am afraid I need all of them. Because next to this programm I walk and cycle a lot. And I play tennis as well. Even when I am having more than this amount I feel my energy level is way too low.

    @BoarderX, thnx.

    @Zombie, hope the above answers your question. If not. I want to grow muscles. And I want to have/stay (in) a good condition.

  • GQjock

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    Feb 04, 2008 11:29 AM GMT
    There are a lot of guys on here who are in the training profession and I'd listen to them first
    but looking at your workout - I know that you're a beginner but it looks heavy on back and little else
    in the beginning you'll want to hit all the body parts equally with each workout and give yourself 38 hrs of rest btw
    the other thing is that the meals look great on the complex carb side but light on the protein side
    for muscles to grow they need a protein source
    your body can synthesize them but only up to a certain extent
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    Feb 04, 2008 2:18 PM GMT
    GQ - I think you're spot on, except that I don't see the complex carbs the same way you do.

    First, all the fruits are fructose, a simple sugar.
    All the dairy is lactose, another simple sugar.
    And the grains, while technically a complex carb, when ground into flour get absorbed more like a simple sugar. Only when the breads are sprouted crushed grains do they retain all their complex carb qualities.

    Monir - I know you need energy to be active. I'm not suggesting you lower your total carb intake - yet. I AM suggesting that you switch to whole grains and other starches, like potatoes and yams in place of all the simple sugars.

    Joey
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    Feb 04, 2008 3:24 PM GMT
    I have to agree with the crew regarding the carb intake. I tend to be sensitive to carbs, but you may not be. It may not be the ammount of carbs you are eating as much as the need to balance with more lean protein.

    If you are looking to gain more muscle mass, which will in turn burn more fat, you should be eating close to 1 gr. of protien per pound of body weight. This can be difficult. Try working cottage cheese into your fruit snack and opt for a protien smoothie or shake for another. It looks like you have left out dinner and don't have a major protein source in your breakfast. Try some eggs or some canadian bacon in the AM. Usually for dinner I have a grilled chicken breast and some veggies. You might want to add some brown rice to that, but I don't like to eat too many carbs at night.

    Your work out seems like an ok start. I think you could add some more exercises. I see a definate opportunity to add legs. Leg work is a good way to raise your testosterone levels, which will help you in your muscle building. Add some calves and leg curls.

    I am a big fan of working with your body weight. So throwing in push ups, dips and pull up will help round out some of your other areas.

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    Feb 04, 2008 10:17 PM GMT
    that would be per kg not per pound dj.

    With all that cardio intensive activity you are going to be looking at alot of calories there.

    First off on the exercise front not the best of videos but you cant go wrong with www.exrx.net

    That site should be anyones bible when they start. It will teach you some of the basics, the moves, routine structure etc. I just wish they would update their videos as the bad 70's style curly haired moustache guy is cringeable and has loust form in a lot of the exercises.

    On the dairy front and lactose, whilst this is a simple sugar you cant ignore the protein punch it packs, add some to (I think yuo guys call them) rolled oats in the morning and you have the perfect start for the day.


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    Feb 04, 2008 10:43 PM GMT
    I am a strict pound per gram guy for the protein intake.

    At least in the start of a bulking time, which he will need to get the underlined musculature he needs to get that defined look.

    I have heard mixed things on dairy in general. I love milk, but understand that it is just not a natural thing for any creature to consume after being weened.

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    Feb 04, 2008 10:53 PM GMT
    DJBens77 saidI am a strict pound per gram guy for the protein intake.

    At least in the start of a bulking time, which he will need to get the underlined musculature he needs to get that defined look.

    I have heard mixed things on dairy in general. I love milk, but understand that it is just not a natural thing for any creature to consume after being weened.



    there are only 2 tribes on the planet that are totally lactose intolerant everyone else is on the sliding scale. I would say when bulking using way too much milk it kinda pushed me over the edge on my tolerance but no more an adverse reaction than if I were to use a protein shake!!!!

    Going that high is just expensive fuel if its not needed thats all. But it depends on the activity level and disposable income wether its worth it or not
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    Feb 04, 2008 11:06 PM GMT
    depends on your goals.

    ME LIKE MEAT...
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    Feb 04, 2008 11:39 PM GMT
    DJBens77 saiddepends on your goals.

    ME LIKE MEAT...


    But like you I prefer the meat too much to sacrifice it for a shake or anything but it gets to a point when the volume you need to consume is way too big to want to eat all those solids
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    Feb 09, 2008 5:12 PM GMT
    Hey guys, sorry for my late response!

    But I thank you all very much for your constructive feedback.

    It has been very useful.