how many meals

**Twist** · 07-07-2009, 04:42 PM

If I were to go to the gym twice a day for a split such as
morning: quads, calves
evening: back abs

how many meals should I eat in between?

**THE_DOME** · 07-07-2009, 05:04 PM

it depends on how long in between workouts it is?

**Twist** · 07-07-2009, 05:43 PM

that would depend on ow many meals I have to eat. Usually six meals a day. But I only go home to eat because I don't wanna put back and legs all in one session. too fatigued to continue and give it my all. So I go home and eat. I was thinking two meals. after workout meal which would be easy to digest and quick accessible nutrients, followed by another meal an hour later which would be more complex. that way I will have enough nutrients for my workout.
Does anybody think only one meal is enough?

**Juturna** · 07-07-2009, 05:48 PM

I definitely don't think going with one meal would be smart...

after workout meal which would be easy to digest and quick accessible nutrients, followed by another meal an hour later which would be more complex

^ Your on the right track with that.

**THE_DOME** · 07-07-2009, 06:19 PM

If you had enough time i would try to get at least 3 your probally burning alot of cals if you doing double days
Are you trying to cut or bulk

**Alphatier** · 07-07-2009, 06:29 PM

Also, if I was you I would NOT work Legs AND Back on the same day!

**collar** · 07-07-2009, 07:08 PM

i would try even out the muscle group a little better, you have two major muscle groups on the same day.
first i would change that.

second i would try give myself as much time as possible between the two workouts, so i can consume as many meals as possible, which 3 would be good.

**Twist** · 07-07-2009, 08:01 PM

I ate three times in between these workouts today. eating my fifth meal currently. 3 more today!
why shouldn't I work these on the same day?
same shit as legs and abs. big muscles. I just split it up to put a break in between. please explain

**collar** · 07-07-2009, 08:09 PM

big is different from a major muscle group.

legs is a major muscle group and back is major muscle group.

i would split the major muscle groups on seperate days and then work a little muscle group in afternoon.

i just think you will benefit a lot more and can really maximise results that way, rather than doing the two on same day.
where fatigue and over training may occur and may not be able to work to the best of your ability..

but of course you can mix and match, try few weeks one way and a few weeks the other way.

just to shock the body and give it that bit of rest.

**Twist** · 07-08-2009, 01:27 AM

Thank you for the advice. I need a new training split I just have not found any I like. I need something different. idk a little frustrated right now with my progress

**collar** · 07-08-2009, 01:44 AM

perhaps you can try varies different things.

you may want to try once a day training but training each body part twice a week, if you really want to do a split.

workout how many sets you would like to do in that paticular week and rep range.
and aim on reaching that rep range with i guess the heaviest weight you maybe be able to lift to get that rep range.

stick to the basic heavy compound movement and the number one key to gaining size and progressing is REST.

most people make this huge mistake and end up over training, where they end up going backwards or dont make much change.

Of course diet to match your training and you should be sweet.

**collar** · 07-08-2009, 01:45 AM

remember more doesnt mean it will give you or make you achieve your goal quick, dont mistaken that for your hunger.

Its all a process and work with your body and help it..

Smart training will make you achieve your goals quicker

**alpmaster** · 07-08-2009, 09:59 AM

If you're doing 4 muscle groups in 1 day, what are you going to be doing for the rest of the week. Don't tell me you'll be doing them again.

You will find that you will be burning out, missing workouts, and shrinking. Weight lifting never ever ever makes you bigger, so stop thinking that more is better.

**Twist** · 07-08-2009, 12:39 PM

I don't think that more is better. I rest the other days. one body part once a week or once every five days. I am in the midst of changing my split so I don't have a plan yet.
split was:
chest/back
quads/hams/calves (only leg extensions, curls etc. no squats or deads)
rest
arms
shoulders
rest
squats/deads

varied a little but that is pretty much it

**collar** · 07-08-2009, 04:16 PM

not a good split bro.

try
back/deads - mon
shoulders/traps or calves here - tues
rest - wed
quads/hams -thurs
chest/or calves here - fri ---- personaly i like calves here
arms - sat
rest - sun

something like that.......... there are other ways but thats a little more balanced.

of course you can do them through out the week, straight five days, then have weekend of for those two rest days, if you feel that suits you more.

also calves you can throw them in with your chest, or when your doing your shoulders.
once again its what ever feels good to you.

**Twist** · 07-08-2009, 08:14 PM

I might try that split. actually I am 90% sure I will try that split. My major problem is that I don't have specific days off. I work in an on call manner and so I may be forced to skip some days and move them around etc. this is why I used my previous split. because if I had to sacrifice a day then I would sacrifice arm day, or shoulder day, or either squat/dead - quad and ham day (never both). this way the muscles being skipped stay stimulated throughout the week. I can even throw in some small muscles with big
Ex missed shoulder day so I put some extra rear and front delt in my chest/ back day.
or
I missed arms so I just throw in one set of curls and one set of wide grip dips on chest/back day
You get the point.
what are your thoughts on a new split that would help me do the same thing.

If I slack off and don't work a muscle for a week it loses gains considerably. especially my chest.

**alpmaster** · 07-09-2009, 06:40 AM

Originally Posted by Twist

If I slack off and don't work a muscle for a week it loses gains considerably. especially my chest.

Not true at all.

**Twist** · 07-09-2009, 12:12 PM

yes it is very true. I lose weight very very quickly. I mean pounds. very quickly. wouldn't just say that. and if I heard someone else say that I would say "not true at all" to them too.

**alpmaster** · 07-09-2009, 05:09 PM

Um no, you could not make a noticeable physiological change in muscle size unless you perhaps just ate about <1000 cal per day and got shitty sleep, and in a week you'd maybe lose something, but it'd be mostly water weight. Not to mention, in completely halting weight training, muscular dystrophy occurs at around 2 weeks and on.

And especially your chest? Muscles do not degenerate at different rates than others. I'm sorry, but what you're saying isn't true, but whatever your eyes want to believe, it doesn't matter.

**Twist** · 07-09-2009, 07:47 PM

I wish i could show you...
I have gotten this response more times than I can count. It is usually from a trainer at the gym.

Let me phrase it like this
If I do not work out my chest once a week (say I miss one session and it is a week until my next - leaving 2 weeks since last chest day) my chest will decrease in size and strength considerably.