BF2S Forums Workout Programs & Diet

Jaekus wrote:

Thanks
I think I needed a bit of a confidence boost.

My current routine is:

Mon: chest/tri
Tues: HIIT cardio (8 sets), abs
Wed: back/bi
Thurs: HIIT cardio, abs
Fri: Legs/shoulders
Sat: HIIT cardio, abs
Sun: rest

Diet:

Brekky: rolled oats with 2 scoops of whey protein concentrate (has BCAAs in it), full cream milk; or 5 egg whites (with tomato/mushroom/low fat cheese/whatever) on a piece of wholemeal toast.
Lunch: sandwich (wholemeal bread, tomato, cheese and turkey breast)
Dinner: either roast chicken breast with non-salt seasoning (eg: rosemary, cayenne pepper, lemongrass and garlic) or rib fillet steak with steamed vegies and gravy (gravy has low carbs and no fat)
Snacks: apples, protein bars, if I'm out and need to eat I'll try to get a something like salmon sushi or something.

Supplements:
Whey Protein Concentrate (3x on workout days, 2x on cardio days)
Swisse Men's Ultivite (multivitamin)
Fish oil caps (x3)
Creatine (once, post workout)
Glutamine (post workout)


So yeah, I'm really trying hard. I really want a transformation!!!

You've got the diet thing nailed on if I'm being honest won't be long until you start seeing results!

So I just went out and bought a squat rack and some more weight plates

Thanks

This is the squat rack with barbell w/10kg plates (yeah, it's under the house and a bit untidy lol)



I'll put up the benches and dumbbells another time but it's nothing flash. There's also a home gym with cables etc but it's not mine and isn't fully set up. I'd prefer to use all my own gear anyway, so I don't become dependant on another's.

Last edited by Jaekus (2010-12-23 23:44:34)

That rack looks so low lol, but it's probably the pic. Looks nice though. From what you said, your form looks great, just make sure you're pushing through your heels and your back remains straight (doesn't round!). Use your legs to come back up, and don't make the mistake I did when starting (leaning forward a bit to make it easier - I payed it for it later )

If you're not sure, just film it and post it here, and I'm sure the pro's (Sonder, Zimmer, etc) will be able to give you some pointers. I will try my best to help too, but I'm certainly not as experienced as they are.

By the way, this powerlifter-bearmode guy keeps approaching me in the gym and tells me about his powerlifting. He says I'm doing great, but I have the feeling he just wants me to sign up for his organization lol.

Sounds good mate

Better have a low bar than a high bar lol, the previous squat rack in my gym made me stand on my toes to unrack the weight, which was doable witj lower weights but not anymore when upping the weights..

Meh, both have their advantages. I feel I can get a much stronger stretch in my pecs with dumbbells but barbells have other advantages. I combine them

I've never did decline barbell press or DB press; simply because we've only got one of those benches at the gym and it's on the second floor. Noone there to spot you either. I'll look into it after my exams though, because supposedly it would be less heavy on my shoulders.

At the moment I'm doing flat with barbell and incline with DB's (+incline flyes). I will probably do something like decline barbell, flat DB press+fly + something else in the future.

Jaekus I like your motivation son! Try to tidy that basement up!

Jaekus wrote:

Back straight, arse out, held the bar fairly wide with it resting on my muscles below my neck (rear delts??). Bent with the hips, pushed with the legs. I'll try a heavier weight next week and see if I can still do good form.

Looking good so far. Only thing I have to add is that you should try to have a fairly narrow grip on the bar when doing squats rather than a wide one. Like have your forearms in a straight line going up from your elbows to your hands when holding the bar. When you hold it with a wide grip, you'll be more inclined to hold it up with your shoulders, upper back and chest rather than taking all the weight with your legs. And the muscles below your neck (between your neck and shoulder) are the trapezius (more commonly called 'traps'). Anyways, keep up the motivation! And I read earlier that you are trying to lose fat and gain muscle at the same time, which can be hard to do: Just remember that even gaining muscle will make you 'look' thinner, because you will fill out your frame better and proportionally less of your weight will be fat.

Joints.  Its not just your muscles that are going to start taking a hammering.

if there was one supplement you should take (bar protein) it would be fish oils.  if you want to go the whole hog also taken glucosamine chondroitin  and msm.

ghettoperson wrote:

Jaekus wrote:

Thanks
I think I needed a bit of a confidence boost.

My current routine is:

Mon: chest/tri
Tues: HIIT cardio (8 sets), abs
Wed: back/bi
Thurs: HIIT cardio, abs
Fri: Legs/shoulders
Sat: HIIT cardio, abs
Sun: rest

Diet:

Brekky: rolled oats with 2 scoops of whey protein concentrate (has BCAAs in it), full cream milk; or 5 egg whites (with tomato/mushroom/low fat cheese/whatever) on a piece of wholemeal toast.
Lunch: sandwich (wholemeal bread, tomato, cheese and turkey breast)
Dinner: either roast chicken breast with non-salt seasoning (eg: rosemary, cayenne pepper, lemongrass and garlic) or rib fillet steak with steamed vegies and gravy (gravy has low carbs and no fat)
Snacks: apples, protein bars, if I'm out and need to eat I'll try to get a something like salmon sushi or something.

Supplements:
Whey Protein Concentrate (3x on workout days, 2x on cardio days)
Swisse Men's Ultivite (multivitamin)
Fish oil caps (x3)
Creatine (once, post workout)
Glutamine (post workout)


So yeah, I'm really trying hard. I really want a transformation!!!

That's looking awesome man, you've inspired me to figure out some sort of diet for myself. I eat pretty well in terms of low fat, no sugar, and plenty of fruit and veg, but probably more than I need and breakfasts tend to get ignored. Protein bars sound good as well. I should really start going to the gym every day as well.

What's the fish oil for?

Thanks

Just make sure you eat breakfast as this gets your metabolism going for the day, and rather than have 3 big meals, have 5-6 smaller meals 3-ish hours apart. Try to have protein with every meal, and have more carbs in the morning as this gives you energy; try not to have carbs for dinner.

Don't eat anything processed as most processed foods contain high levels of sodium (salt). So whole foods only (fresh fruit and vegetables, red meat, chicken, turkey, fish, oatmeal, nuts, etc.)

There's lots of different diet recommendations but generally speaking you'll want approx. 40% protein, 40% carbs, 20% fats. And you want to count your calories (although I've been slack with this for a while, but I have a good idea what is enough for each day now). Protein and carbs have 4 calories per gram, fat has 9 calories per gram.

If you've stuck to your diet, reward yourself once a week or fortnight with a "cheat meal" of anything you want. Just try to make sure it doesn't exceed 500 calories.

Limit your alcohol intake to once a fortnight (or not at all if you can manage it). Pretty much impossible for me this time of year, I'm typing this whilst hungover

How long do you do HIIT for?

Ah ok. I do 30/90. Did 9 sets today, last week I was doing 8 each time. Even then 9 felt easier. Maybe I'm getting fitter.