Can anyone help me with my workout routine in the gym?!
Question: please some one let me know if im doing the right thing. i work out 5 days a week. mondays and thursday i do chest and backarms and traps tuesdays and fridays i do shoulders, back and biceps, wednesdays i do heavy cardio and legs. i work my abs mondays, wednesdays and fridays and i also do cardio everyday for about 25 mins after my workout. or i swim 30 laps in the pool. i am trying to gain muscle mass and lose weight at the same time. i take my protein shake (pro nos) along with a bananna before and after the workout and i take natural herbs (gensing, tribulus and horny goatweed) and vitamins megaman sport (gnc), b-complex, b12 and b6. can you please let me know how all this sounds to you. ohh and i also stopped the sodas and alot of sugar and no eating after 8pm. please help.
Answers: please some one let me know if im doing the right thing. i work out 5 days a week. mondays and thursday i do chest and backarms and traps tuesdays and fridays i do shoulders, back and biceps, wednesdays i do heavy cardio and legs. i work my abs mondays, wednesdays and fridays and i also do cardio everyday for about 25 mins after my workout. or i swim 30 laps in the pool. i am trying to gain muscle mass and lose weight at the same time. i take my protein shake (pro nos) along with a bananna before and after the workout and i take natural herbs (gensing, tribulus and horny goatweed) and vitamins megaman sport (gnc), b-complex, b12 and b6. can you please let me know how all this sounds to you. ohh and i also stopped the sodas and alot of sugar and no eating after 8pm. please help.
Listen to your body. If you are tired then you are doing too much. If you are sick then you need to stop your routine and heal first before you continue.
The most important component of your diet/exercise program is . . . sleep. Your body alters its composition while you sleep.
The body likes routines. Therefore, you want to go to bed at the same time every night (give or take 1 hour).
Repeat . . . the body likes routines. Try to eat at approximately the same times everyday.
Eat five to six small meals a day (300 to 500 cal) at approximately 3 hr. intervals. A protein shake counts as a meal. Avoid refined sugar and products with high fructose corn syrup. Add 1/2 cup Stonyfield Farms Organic Yogurt per day to your diet or take a probiotic supplement. Probiotics are healthy bacteria that help your small intestine utilize the nutrients you get from digested food.
Repeat . . . the body likes routines. Try to keep your start time the same everyday you workout.
Your total workout time for one day should not exceed one (1) hour total (weights + cardio). Cardio sessions should last 25 - 30 min. Vary your workout routine. Use freetrainers.com to help set up your workouts and to help keep track of your progress.
Have someone who is qualified do a skinfold test on you to measure your bodyfat percentage. Have a skinfold test done once every eight (8) weeks.
Timing is everything with supplements.
Supplements:(Bodybuilding.com seems to have the best prices for these.)
Multivitamin
VPX L-glutamine
Sci Fit Extra Strength HMB
Arginine-AKG or L-Arginine
Optimum Nutrition 100% Natural Whey Gold Standard
NOW Dextrose
VPX ThinFat
ZMA
Optimum Nutrition 100% Casein
When to take supplements:
On Waking
5gVPX L-glutamine
750 mgSci Fit Extra Strength HMB
With Breakfast
Multivitamin
1 hr before workout
3 - 5 g Arginine-AKG or L-Arginine
Post workout
immediately after workout1.5 g Sci Fit Extra Strength HMB
immediately after workout5g VPX L-glutamine
20 min after workout1 scoop Optimum Nutrition 100% Natural Whey GS in 8 oz. water + 3 tablespoons dextrose
Just before Dinner
5 mlVPX ThinFat
750 mgSci Fit Extra Strength HMB
2 hr. before sleep
1 scoop Optimum Nutrition 100% Casein + 8 oz fat free milk
Right before sleep
3 - 5 g Arginine-AKG or L-Arginine
1 dose ZMA
I suggest doing it 3 times a week, you don't want your muscles to ache in the long run. Also, switch up your routine so your body doesn't get used to i, then it'll take longer to achieve your goals.
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