Village Journals
Resonate your identity with Naseeb journals. Express your opinions, share your thoughts, post your writings and connect with like minded people through the power of expression.
Resonate your identity with Naseeb journals. Express your opinions, share your thoughts, post your writings and connect with like minded people through the power of expression.
Some ques. regd routines/cardio/diet
Salaam guys,
First of all , to all you brothers who take the time to give advice, i wanna say " thanks alot". i just joined this village and have already started learning.. i've been workin out on and off for the last year or so and have been making some serious mistakes, so i was looking for some experienced people to talk to and clear my doubts and this is perfect.. so Jazak Allahu Khair..
My goal is to build substantial muscle but also to slim down. i've read alot of the diet tips u'all wrote and am tryin to work on that. I'm 6' and weigh 200lbs.
i have a few questions that u may have already answered but if u could do so again , i would appreciate it..
1. there are 2 workout routines i got from here.
routine 1
day 1- chest/triceps
day 2- REST
day 3- Back/Biceps
day 4- REST
day 5- Shoulders/traps/calves
day 6- REST
day 7- legs
routine 2
day 1-chest/shoulders/triceps
2- REST
3- REST
4- Back/biceps
5- REST
6- legs
7- REST
which would u recommend.. I, like alot of people have been hittin each group twice a week. should i be doin that or one of these. if so , which one. if theres another routine u recommend please give me that. Also how many sets of how many reps do u recommend.(i mean total no. of sets for each muscle group).
2. IN REGARDS TO CARDIO:
a) Because i'm tryin to slim down, i was tryin to do cardio everyday. i know the best time to do cardio is the morning on an empty stomach (which i'm tryin to do ) but other wise i'm tryin to do it about 3 hrs after a meal, after which i hit the weights.(is that a good or bad idea).
b) I think the final conclusion on cardio was to do it before the weights, which i was doing. Rayflex emphasized on low/moderate intensity cardio, so should i try and follow the fat burn setting on the machines (that usually doesnt feel like i'm gettin much done) and how long should i do it for. (I've been doin 5 mins on the treadmill to get my heart rate goin and then move on to the elliptical for 30 at the cardio setting.)
c) Also, a very impt. question. can i do cardio on my rest days. (one of the biggest mistakes i was makin was not gettin any rest days between.. i would just take the weekend off).
3. REGD DIET:
You guys wrote some great pointers in regard to diet plans...the only problem is my day starts and ends later than most people so there were a couple specific things i wanted to know :
a) in say a 17hr day, how often should one eat. i know u guys said 6 meals but how should u space that out.. and more impt. how long before u sleep should ur last meal be.
b) should i be takin protein in grams per pound to start with or is that somethin u work up to..
c) do i take the same amount of protein on my rest days.
----
I realize this turned out to be alot of questions , so whatever u have the time to answer will be fine.. these are all the doubts i had. Thanks again for all your advice and help.. I really appreciate it.
Siraj
First of all , to all you brothers who take the time to give advice, i wanna say " thanks alot". i just joined this village and have already started learning.. i've been workin out on and off for the last year or so and have been making some serious mistakes, so i was looking for some experienced people to talk to and clear my doubts and this is perfect.. so Jazak Allahu Khair..
My goal is to build substantial muscle but also to slim down. i've read alot of the diet tips u'all wrote and am tryin to work on that. I'm 6' and weigh 200lbs.
i have a few questions that u may have already answered but if u could do so again , i would appreciate it..
1. there are 2 workout routines i got from here.
routine 1
day 1- chest/triceps
day 2- REST
day 3- Back/Biceps
day 4- REST
day 5- Shoulders/traps/calves
day 6- REST
day 7- legs
routine 2
day 1-chest/shoulders/triceps
2- REST
3- REST
4- Back/biceps
5- REST
6- legs
7- REST
which would u recommend.. I, like alot of people have been hittin each group twice a week. should i be doin that or one of these. if so , which one. if theres another routine u recommend please give me that. Also how many sets of how many reps do u recommend.(i mean total no. of sets for each muscle group).
2. IN REGARDS TO CARDIO:
a) Because i'm tryin to slim down, i was tryin to do cardio everyday. i know the best time to do cardio is the morning on an empty stomach (which i'm tryin to do ) but other wise i'm tryin to do it about 3 hrs after a meal, after which i hit the weights.(is that a good or bad idea).
b) I think the final conclusion on cardio was to do it before the weights, which i was doing. Rayflex emphasized on low/moderate intensity cardio, so should i try and follow the fat burn setting on the machines (that usually doesnt feel like i'm gettin much done) and how long should i do it for. (I've been doin 5 mins on the treadmill to get my heart rate goin and then move on to the elliptical for 30 at the cardio setting.)
c) Also, a very impt. question. can i do cardio on my rest days. (one of the biggest mistakes i was makin was not gettin any rest days between.. i would just take the weekend off).
3. REGD DIET:
You guys wrote some great pointers in regard to diet plans...the only problem is my day starts and ends later than most people so there were a couple specific things i wanted to know :
a) in say a 17hr day, how often should one eat. i know u guys said 6 meals but how should u space that out.. and more impt. how long before u sleep should ur last meal be.
b) should i be takin protein in grams per pound to start with or is that somethin u work up to..
c) do i take the same amount of protein on my rest days.
----
I realize this turned out to be alot of questions , so whatever u have the time to answer will be fine.. these are all the doubts i had. Thanks again for all your advice and help.. I really appreciate it.
Siraj
Comments on this journal
----------------------------------- --------------- ----------------
Chest:
2 x Superset - Flat bench press & Flat Flyes
3 Sets - Incline Press
Triceps:
3 Sets - Tricep Extensions
3 Sets - Tricep Pressdowns
3 Sets - Close Grip Bench Press
DAY 3:
----------------------------------- --------------- ----------------
Delts:
2 x Superset Shoulder Press & Side Lats
3 Sets - Front Laterals
3 Sets - Rear Laterals
Traps:
3 Sets - Upright Rowing
3 Sets - Dumbell Shrugs
DAY 5:
----------------------------------- --------------- ----------------
Back:
3 Sets - Lat Pulldowns
3 Sets - Bentover barbell rowing
3 Sets - Pulley Rowing
3 Sets - Hyper Extensions
Biceps:
Barbell Curls
Incline DB Curls
Reverse DB Curls
DAY 7:
----------------------------------- --------------- ----------------
Thighs:
3 Sets - Squats
3 Sets - Hack Squats
3 Sets - Leg Extensions
3 Sets - Leg Curls
Calves:
Standing Calve Raises
Seated Calve Raises
DAY 9:
----------------------------------- --------------- ----------------
Abs:
2 Sets (high reps) - Situps
2 Sets (high reps) - Leg Raises
2 Sets (high reps) - Twists
2 Sets (high reps) - Hanging Knee Crunches
the link u sent me for the training routine isnt working, could u send it again..
thanx again for the help.
2) LOL, i dont know how fat you are, im just going over 200lbs, and im 5'10. so i presume you are quite slim to be 6' at 200lb. theres no set rule, just stay away from sweets (simple carbs) and bad fat. i wake up at night and stuff my face with whatever i can find..
your body doesnt just need protein to grow, it needs a good set of carbs and a balanced diet.
answering ur question specifically; ur last meal should be your protein drink or a meal high in protein.
3) forget about them _yet, youre bulking up. but if you wanna throw them in; in a one-week schedule, do them with legs; as your tris would have recovered by then.
thanx for the advice man... a couple of quick questions:
1)are those 2 consecutive rest days necessary...
2)when should my last meal be and what should it consist of.
3)when do i do abs?
You will obviously get varied advice because everyone has their own way of doing things, so here goes my 2c.
to build substantial muscle, you must do heavy weights.
I complete my routine over 2 weeks instead of one, with more rest days in between.
1)
i would recommend your routine 1, with some slight alterations;
routine 1
day 1- chest/shoulders/traps
day 2- REST
day 3- Back/Biceps
day 4- REST
day 5- legs
day 6- REST
day 7- REST
traps are easily exhausted, you dont need a whole session on them; leave calves with legs.
split the routine as you feel right. if you have severe doms pains then rest another day.
i dont see any point in hitting the same group twice a week. if you can, you probably aint hitting it hard enough the first time.
i would recommend you go heavy on low reps (4-6 reps) for about 4-5 sets, but alternate. I might do 4 heavy sets and then the last set of 40 reps at low weight.
i believe u cant just follow a ridged plan, you have to follow how your body is reacting to it.
2)
a) any cardio is ok, but more important is ur diet (which you seem to have mentioned nothing about)
b) i would do low/moderate intensity cardio for about 5 mins before hitting the weights.
on none weight days, stick to moderate intensity for the duration of your exercise as you will burn more calories from fat than if you try to be linford christy
c) use one of your rest days to do cardio. probably day 6.
3)
a) eat every 2/3 hours
b) Start with 1g per lb - try to get it from food instead of supplements.
c) take the same amount of protein on ur rest days as thats when you probably need it most.