Have a look at my diet please

**eatrainrest** · 04-29-2009, 09:27 AM

Originally Posted by higherdesire

I am semi retired. I quit work about 45 days ago. I just sort of mess around with some light investing now. I have a lot of couch time right now. I will probably get over that in a couple of months!

Mon-chest and tris
Tues-back and Bis
Wed-Legs and shoulders
Thur-Chest and tris
Fri-Back and Bis

Sat, Sun Rest.

im really not a fan of that split at all, im not a fan of chest tris back bis for couple reasons, i mentioned in other posts (overtraning, fatigue, etc.) also you dont have a break in between the week whcih i believe you need for CNS recovery, and time for muscle tissue to repair. and your doing chest tris/back bis 2x a week? i woudl deff change it. here are some examples of splits i like...

WORKOUT ROUTINES AND EXAMPLES

*SWITCH ACCORDINLGLY USUALLY 8-12 WEEKS (DEPENDING IF GOALS STOP AND BODY ADAPTS, switch! you may be diff)

*REP RANGES

4-6 REPS= FOR WHITE TWITCH FIBERS STRENGTH/SIZE
8-12-MASS/SIZE
12-15 REPS=FOR RED FAST TWITCH FIBERS STAMINA
20-25=CIRCUIT FOR RED SLOW TWITCH FIBERS * THROW IN EVERY BLUE MOON

REST

AFTER A ROUTINE OF 8-12 (or when platueas) WEEKS, TAKE 1 WEEK OFF COMPLETELY!

4 DAY SPLIT

Example 1-

M-off
T-Back, Hams, Calves
W-Delts, Tris, Abs/core circuit
R-off
F-Quads, Glutes, calves
Sat-chest, biceps/core circuit
Sun-off

-EXAMPLE 2

Mon-CHEST/BIS/FOREARMS/CORE CIRCUIT
Tues-LEGS/CALVES/TRAPS
Wed-off
Thurs-SHOULDERS/TRICEPS
Fri- BACK/CALVES/CORE CIRCUIT
Sat-off

3 DAY SPLIT AND/OR ANTAGONISTIC (supersetting a set of chest with back for example, and breaking about double the time as you would on 1 set, great for removal of lactic acid, more intense workout, oxygen flow, and time saving

DAY 1- CHEST/BACK
DAY 2-SHOULDERS/BIS/TRIS/CORE CIRCUIT
DAY 3-LEGS/CALVES/TRAPS

OR

MON-CHEST/BACK
TUES-SHOULDERS/BIS/TRIS/CORE CIRCUIT
WED-LEGS/CALVES/TRAPS
R-OFF
FRI-CHEST/BACK/CORE CIRCUIT
SAT-SHOULDERS/TRIS/TRAPS/CORE CIRCUIT

3 DAY/WEEK WORKOUT ROUTINE

MON-CHEST/BACK/CORE CIRCUIT
TUES-OFF/CARDIO
WED-LEGS/CALVES/TRAPS/CORE CIRC UIT
THURS-OFF/CARDIO
FRI-SHOULDERS/BIS/TRIS/CALVES/ CORE CIRCUIT
SAT-OFF/CARDIO
SUN-OFF

2 DAY SPLIT ROUTINE

DAY 1-BACK/CHEST/BIS/TRIS
DAY 2-SHOULDERS/LEGS/TRAPS

**higherdesire** · 04-29-2009, 09:53 AM

Great post eatntrain. This is the split I will be on for awhile. I do switch it up every couple of months. I have gotten alot of mileage out of this split over the years. Once a week is not enough for me. I recover well I guess.

**eatrainrest** · 04-29-2009, 09:59 AM

Originally Posted by higherdesire

Great post eatntrain. This is the split I will be on for awhile. I do switch it up every couple of months. I have gotten alot of mileage out of this split over the years. Once a week is not enough for me. I recover well I guess.

ok cool, in the end its whatever works best for you.. i would try a few of these splits if you havent to see how your body reacts to them goodluck!

**higherdesire** · 04-29-2009, 10:38 AM

I will keep that in mind. Thanks bro!

**jamyjamjr** · 04-29-2009, 12:10 PM

i like a 5 day, one muscle group a day split.. but there are many philosophies

**Phate** · 04-29-2009, 12:12 PM

Originally Posted by higherdesire

I am semi retired. I quit work about 45 days ago. I just sort of mess around with some light investing now. I have a lot of couch time right now. I will probably get over that in a couple of months!

Mon-chest and tris
Tues-back and Bis
Wed-Legs and shoulders
Thur-Chest and tris
Fri-Back and Bis

Sat, Sun Rest.

i don't like that split at all bro, no rest time in between several large muscle groups

**higherdesire** · 04-29-2009, 12:47 PM

I guess three strikes i am out? I can go back to my one group a day 5 day routine. I Have gotten a lot of very good results but if we need to rethink it while we are at it I am open. How about

Mon- Chest
Tue- Back
Wed- Legs
Thur- shoulders/tris
Frid- Bis and traps

I do abs pretty much everyday.

**eatrainrest** · 04-29-2009, 12:50 PM

Originally Posted by higherdesire

I guess three strikes i am out? I can go back to my one group a day 5 day routine. I Have gotten a lot of very good results but if we need to rethink it while we are at it I am open. How about

Mon- Chest
Tue- Back
Wed- Legs
Thur- shoulders/tris
Frid- Bis and traps

I do abs pretty much everyday.

ok abs are a muscle and need recovery just likek the rest! yes they recover faster than other muscle groups but you MUST not do them everyday!

again, cant stress it enough we need a break in between the week to ensure CNS recovery and giving a break for your body to repair muscle tissue (you grow outside of the gym)

if your set on 5 days follow this routine

day1-chest/back
day2-medial delts/tris/bis/abs
day3-legs/traps
than one day off
then repeat friday wiht day 1

*every week it will switch just folllow the routien and what falls on each day

**higherdesire** · 05-01-2009, 08:47 PM

Ok it has been e few days and I have a little fear. I am taking the the exact advice I hav ebeen given. i am using the fish oil as directed, and have stopped the why shake at night and have supplemented with london broil one night and fat free cottage cheese and natty pb the other nights. My macros totals look like this:

Thurs- 299 protien/ 237 carb/ 112 fat total cals 3086
Fri- 325 protien/ 274 carb/ 114 fat total cals 3419

Am I doing ok with that much fat? It just seems wierd to look at.

**eatrainrest** · 05-01-2009, 08:52 PM

Originally Posted by higherdesire

Ok it has been e few days and I have a little fear. I am taking the the exact advice I hav ebeen given. i am using the fish oil as directed, and have stopped the why shake at night and have supplemented with london broil one night and fat free cottage cheese and natty pb the other nights. My macros totals look like this:

Thurs- 299 protien/ 237 carb/ 112 fat total cals 3086
Fri- 325 protien/ 274 carb/ 114 fat total cals 3419

Am I doing ok with that much fat? It just seems wierd to look at.

its wierd because in fact, it is too much fat.

you should be at 20% fats which is 75g, not 114 on workout days. also
protein intake should stay where is both days if you can, may a little lower on off when you eliminate PWO SHAKE
carbs should be upped on workout days up to 341g (40%)

OFF DAYS-fats should be 67g not 112. so yes in short its too high
GIVEN THOSE EXACT CALORIES THATS HOW MUCH YOU SHOULD BE GETTING