My New Bodybuilding Scheme.. - UK-Muscle Body Building Community

Truewarrior1 · 14-01-2008, 05:57 AM

okay so i haven't been able to train for around a month due to health issues out of my control.diet wise at the moment i can only eat certain foods as i'm having a bad reaction to a lot of them.

current weight on waking - 252 pounds
measurements -
bis - 18 inch
forearms - 14 inch
quads - 27 inches
calves - 19 inches
chest - 45 inches
belly - 43 inches
waist - 41 inches

i'm well aware im fat,so try and keep the comments constructive.

training :

i'm going to use a 2 day split

day 1:benchpress,dips,military press,abs with weight
day 2:pullups,deadlift,barbell rows,bicep curls,back extensions

every exercise is 5 sets of 5 reps,on some exercises i can't do 5 reps for 5 sets but maybe 5 reps for 4 sets and 4 reps for the 5th.this is from following the article recently posted on here,i thought it made sense to me and i'd give it a try,and it's kicking my ass so far,no bouncing of the weights or using momentum to get them up,after my workout is done i'm doing resistance stretches for the muscles used to stretch the muscle fascia.also at the end of day 2 i sit on a bench and hold heavy dumbells for as long as possible to build up my grip.

why no legs?everyone should train legs..well not me.not right now anyway.i have a blood clot in my calf and my upper thigh on my left leg that's recently flared up and made itself well known,i've been told by medical professionals it'd be best if i didn't train legs for the time being.when i do incorporate legs i't will still be a 2 day split just exercises changed.that won't be for a while now though.i'll be training weights 4x a week.

cardio wise i'll be aiming to do a session in the morning at least 4x a week hopefully more and before any food,and in the evenings if i don't have work or other commitments i'll be doing another cardio session.

diet:

1pm -meal 1 - 70g of simple and complex carbs 50g protein
4pm -meal 2 - 40g of complex carbs 50g protein 10g fat
9pm -meal 3(pwo) - 40g simple carbs 50g protein
12pm - meal 4 - 40g complex carbs 50g protein 10g fat
3am - meal 5 - 50g protein 10g fat

totals - 190g carbs,250g protein,30g fat
calories - 2030

2030 calories for someone my weight isn't really a lot and you'd think i'm starving myself,but if i eat more than this in a day i tend to throw up pretty i have a slowww slowww metabolism but i can eat this amount and not feel hungry at all throughout the day.

i haven't written specific foods to eat every day,because i've done that before and i find i personally can keep to it for about 2/3 weeks before i slowly start cheating until i turn to eating total crap all day.these times are roughly the times i go to sleep and wake up,some nights i can get to sleep at 1am and be up at 11am,some nights i can get to sleep at 6am and get up at 3,but on average i generally get up around 1pm and go to bed around 3am. couldn't sleep tonight im off to bed after this post.i can't use any stimulants or fatburners at the moment because of a pulmonary embolism.i was using WMS post workout but it just seems to run right through me so my pwo is fruit atm.

my aim here is to have a diet with foods i enjoy and one which is flexible so i myself can stick to it.some of you can come up with a great diet and stick to it religiously,i don't have that sort of willpower and i respect the guys who do this.

the fat before bed will be in the form of whole milk,and the fats during the day will be from fish or fish oils.complex carbs will generally be potatoes,rice and resotto.proteins will generally be salmon,beef,turkey,chicken.

constructive criticism's welcome! i was a bit close minded last time i hope to this time be more open minded to peoples suggestions,and only ask that you're open minded with them in return :love:

invisiblekid · 15-01-2008, 01:22 PM

Fistly, whole milk before bed on a diet? Are you kidding? In your meal plan you say 3am 50g protein and 10g fat - from milk? Aren't you forgetting something here?

If I were you I'd increase your reps and lower the sets. You are an endomorph, so it's usually wise to stick to higher reps IMO. If you do insist on doing a 5x5 then you'll need to start at a weight you can manage rather than starting at a weight you're already failing on.

I'd also prefer to see your food choices detailed rather than saying the macros in P/C/F. You probably turn to eating crap due to cals being too low and that's usually when cravings start.

JMO obviously.

TH&S · 15-01-2008, 01:28 PM

Quote:

Originally Posted by invisiblekid

You are an endomorph, so it's usually wise to stick to higher reps IMO.

Interesting view - why do you feel 3x 8-12 would be better for him than 5x5...?

I would have thought that assuming the same intensity, both workout would burn the same amount of kcals (approx 600kcals) but in theory the 5x5 could lead to slightly increased levels of test and GH being released...

Truewarrior1 · 15-01-2008, 01:57 PM

yeah my training is being based off that article posted a short while back,it made a lot of sense to me.whole milk before bed isn't going to kill me,it's really that sort of attitude that i'm trying to stay away from here,i don't expect to lose 2lbs fat every week,all i expect is over the course of a few months to drop a bit of weight and get my strength and endurance back up.

invisiblekid · 15-01-2008, 02:05 PM

Quote:

Originally Posted by TH&S

Interesting view - why do you feel 3x 8-12 would be better for him than 5x5...?

I would have thought that assuming the same intensity, both workout would burn the same amount of kcals (approx 600kcals) but in theory the 5x5 could lead to slightly increased levels of test and GH being released...

I'll be honest, there isn't any real science behind my view, but from my own experience I've grown much more on higher reps whilst keeping fat in check. I'm very much an Endo with some Meso qualities.

I can push/pull heavy (by my own standards) all day long for low reps, but increasing reps was a challenge for me. A lot of books support this method, but I've not really gone into too much detail as it simply worked for me.

invisiblekid · 15-01-2008, 02:09 PM

Quote:

Originally Posted by Truewarrior1

yeah my training is being based off that article posted a short while back,it made a lot of sense to me.whole milk before bed isn't going to kill me,it's really that sort of attitude that i'm trying to stay away from here,i don't expect to lose 2lbs fat every week,all i expect is over the course of a few months to drop a bit of weight and get my strength and endurance back up.

No, you're right, whole milk won't kill you, but if you have a better selection of pre-bedtime food/drinks you'll make better progress.

Maybe I'm being narrow minded here, but why stick with something you know isn't going to be optimal? How about eggs?

chrisj22 · 15-01-2008, 02:09 PM

It depends on your muscle twitch fibres IMO. I have fast twitch muscle fibres which, with any weight, once I get to 12 reps I fail regardless. Whereas if I go heavy for 5-6, there's always room for constant weight improvement every week, even by 0.5kg.

TH&S · 15-01-2008, 02:16 PM

Interesting posts gents. Its got me thinking.

Truewarrior1 · 15-01-2008, 04:11 PM

invisible i appreciate your posts,but theres only certain stuff right now i can eat (and drink) that doesn't have me running to the toilet 10 times per day.eggs,dried egg powder,liquidised eggs (any form of egg basically)whey protein powders,milk protein powders,cottage cheese,.and if i eat or drink certain things i will throw up and if i throw up that's no good because i won't be able to eat for the next 2 hours even a single peanut will have me throwing up,my body is just extremely sensitive to certain foods right now. i belive it's partly down to my medication and partly down to my hormonal problems i'm having. heres a lift of things i'm consuming at the moment..

oats,unsalted peanuts,mash potato (can't eat roast or baked for some reason i throw up),various vegetables,chicken/turkey/ham slices (im well aware they have crap in them but i can hold them down)rice,chicken,turkey,steak,salmon,milk.

all of these things with the exception of vegetables,peanuts,milk,will make me throw up if i eat anything but a small amount. a typical meal will contain a small bit of mash,various vegatables and no more than 3/4's of a single chicken breast. any more than that and it's coming back up within 5 mins and i have to eat it very slowly.

i've also ordered syntrax matrix 5.0 and a couple of the in-stone puddings which are basically 20g protein,1g carbs,1g fat. in the hope that these will aid in me getting more protein in my diet without throwing it back up,the syntrax matrix 5.0 is a protein blend of ultrafiltered whey protein, ultrafiltered milk protein, undenatured egg albumin, and glutamine peptides so i thought i'd give it a shot and maybe the mixture of types of protein will give me something that i can keep down and in me

genan · 15-01-2008, 06:13 PM

it`s loking good. (well minus the no leg thing) when buying chicken slices make sure its at least 20%. (at least 20g protein/100g product) anything below that is kinda crap.

thestudbeast · 15-01-2008, 08:12 PM

I think an endo trying to diet on primarly carbs is a bad idea and you'd do well to look at Charles Poliquin's approach, I won't detail it myself as your attitude is not receptive at the moment. Hence reading it in your own time will let you draw your own conclutions

. No offence meant I'm sure anyone would be a little defensive if their eating was being affected like your is.

I will say to get a bottle of Now super digestive enzymes they will help you absorb more of the protein and other nutrients you can hold down and are not too pricey either.

Truewarrior1 · 16-01-2008, 05:06 PM

hey stud,yeah i had a look at the metabolic diet if that's what you're referring to and it's really interesting and applicable to me.

on another note,i really don't expect an answer to this but i'm going to ask anyway.when i'm doing cardio my heart rate is in the 65% - 70% fat burning zone but cos of my dvt my heart is pumping faster all the time like when im just sitting down watching tv it's 110bpm so a very slow walk on the treadmill brings it easily up to 135bpm,i feel like i'm not sweating like i would when doing cardio before,but i don't want to push my heart too much and have something happen.

so here's my question, as long as i'm in that 65-70% zone am i still burning fat even though it's not actually stressing my body to any real extent?

robbiedont · 16-01-2008, 05:43 PM

Quote:

Originally Posted by Truewarrior1

so here's my question, as long as i'm in that 65-70% zone am i still burning fat even though it's not actually stressing my body to any real extent?

As long as your in the zone, of course you need to regularly check your max/min heartrates to make sure your still in the zone as it will change as you get fitter...

Truewarrior1 · 16-01-2008, 06:27 PM

i check them all the time,hopefully it's going to start to change,but i think it's going to take more time than i thought :( thanks for the answer.

thestudbeast · 17-01-2008, 12:55 PM

Well your definatly burning fat, wether as much as before, being on the meds, and therefore going harder would be a tough question indeed.

wow what a lot of help I am

14-01-2008, 05:57 AM	#1 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,778	My New Bodybuilding Scheme.. okay so i haven't been able to train for around a month due to health issues out of my control.diet wise at the moment i can only eat certain foods as i'm having a bad reaction to a lot of them. current weight on waking - 252 pounds measurements - bis - 18 inch forearms - 14 inch quads - 27 inches calves - 19 inches chest - 45 inches belly - 43 inches waist - 41 inches i'm well aware im fat,so try and keep the comments constructive. training : i'm going to use a 2 day split day 1:benchpress,dips,military press,abs with weight day 2:pullups,deadlift,barbell rows,bicep curls,back extensions every exercise is 5 sets of 5 reps,on some exercises i can't do 5 reps for 5 sets but maybe 5 reps for 4 sets and 4 reps for the 5th.this is from following the article recently posted on here,i thought it made sense to me and i'd give it a try,and it's kicking my ass so far,no bouncing of the weights or using momentum to get them up,after my workout is done i'm doing resistance stretches for the muscles used to stretch the muscle fascia.also at the end of day 2 i sit on a bench and hold heavy dumbells for as long as possible to build up my grip. why no legs?everyone should train legs..well not me.not right now anyway.i have a blood clot in my calf and my upper thigh on my left leg that's recently flared up and made itself well known,i've been told by medical professionals it'd be best if i didn't train legs for the time being.when i do incorporate legs i't will still be a 2 day split just exercises changed.that won't be for a while now though.i'll be training weights 4x a week. cardio wise i'll be aiming to do a session in the morning at least 4x a week hopefully more and before any food,and in the evenings if i don't have work or other commitments i'll be doing another cardio session. diet: 1pm -meal 1 - 70g of simple and complex carbs 50g protein 4pm -meal 2 - 40g of complex carbs 50g protein 10g fat 9pm -meal 3(pwo) - 40g simple carbs 50g protein 12pm - meal 4 - 40g complex carbs 50g protein 10g fat 3am - meal 5 - 50g protein 10g fat totals - 190g carbs,250g protein,30g fat calories - 2030 2030 calories for someone my weight isn't really a lot and you'd think i'm starving myself,but if i eat more than this in a day i tend to throw up pretty i have a slowww slowww metabolism but i can eat this amount and not feel hungry at all throughout the day. i haven't written specific foods to eat every day,because i've done that before and i find i personally can keep to it for about 2/3 weeks before i slowly start cheating until i turn to eating total crap all day.these times are roughly the times i go to sleep and wake up,some nights i can get to sleep at 1am and be up at 11am,some nights i can get to sleep at 6am and get up at 3,but on average i generally get up around 1pm and go to bed around 3am. couldn't sleep tonight im off to bed after this post.i can't use any stimulants or fatburners at the moment because of a pulmonary embolism.i was using WMS post workout but it just seems to run right through me so my pwo is fruit atm. my aim here is to have a diet with foods i enjoy and one which is flexible so i myself can stick to it.some of you can come up with a great diet and stick to it religiously,i don't have that sort of willpower and i respect the guys who do this. the fat before bed will be in the form of whole milk,and the fats during the day will be from fish or fish oils.complex carbs will generally be potatoes,rice and resotto.proteins will generally be salmon,beef,turkey,chicken. constructive criticism's welcome! i was a bit close minded last time i hope to this time be more open minded to peoples suggestions,and only ask that you're open minded with them in return :love: __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

15-01-2008, 01:22 PM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: My New Bodybuilding Scheme.. Fistly, whole milk before bed on a diet? Are you kidding? In your meal plan you say 3am 50g protein and 10g fat - from milk? Aren't you forgetting something here? If I were you I'd increase your reps and lower the sets. You are an endomorph, so it's usually wise to stick to higher reps IMO. If you do insist on doing a 5x5 then you'll need to start at a weight you can manage rather than starting at a weight you're already failing on. I'd also prefer to see your food choices detailed rather than saying the macros in P/C/F. You probably turn to eating crap due to cals being too low and that's usually when cravings start. JMO obviously. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

15-01-2008, 01:57 PM	#4 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,778	Re: My New Bodybuilding Scheme.. yeah my training is being based off that article posted a short while back,it made a lot of sense to me.whole milk before bed isn't going to kill me,it's really that sort of attitude that i'm trying to stay away from here,i don't expect to lose 2lbs fat every week,all i expect is over the course of a few months to drop a bit of weight and get my strength and endurance back up. __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT! Last edited by Truewarrior1; 15-01-2008 at 02:01 PM.

15-01-2008, 02:16 PM	#8 (permalink)
TH&S #1 Bob Nutcher Join Date: Aug 2007 Posts: 4,458	Re: My New Bodybuilding Scheme.. Interesting posts gents. Its got me thinking. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 110 \| S: 170 \| Target: 550

15-01-2008, 04:11 PM	#9 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,778	Re: My New Bodybuilding Scheme.. invisible i appreciate your posts,but theres only certain stuff right now i can eat (and drink) that doesn't have me running to the toilet 10 times per day.eggs,dried egg powder,liquidised eggs (any form of egg basically)whey protein powders,milk protein powders,cottage cheese,.and if i eat or drink certain things i will throw up and if i throw up that's no good because i won't be able to eat for the next 2 hours even a single peanut will have me throwing up,my body is just extremely sensitive to certain foods right now. i belive it's partly down to my medication and partly down to my hormonal problems i'm having. heres a lift of things i'm consuming at the moment.. oats,unsalted peanuts,mash potato (can't eat roast or baked for some reason i throw up),various vegetables,chicken/turkey/ham slices (im well aware they have crap in them but i can hold them down)rice,chicken,turkey,steak,salmon,milk. all of these things with the exception of vegetables,peanuts,milk,will make me throw up if i eat anything but a small amount. a typical meal will contain a small bit of mash,various vegatables and no more than 3/4's of a single chicken breast. any more than that and it's coming back up within 5 mins and i have to eat it very slowly. i've also ordered syntrax matrix 5.0 and a couple of the in-stone puddings which are basically 20g protein,1g carbs,1g fat. in the hope that these will aid in me getting more protein in my diet without throwing it back up,the syntrax matrix 5.0 is a protein blend of ultrafiltered whey protein, ultrafiltered milk protein, undenatured egg albumin, and glutamine peptides so i thought i'd give it a shot and maybe the mixture of types of protein will give me something that i can keep down and in me __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

15-01-2008, 06:13 PM	#10 (permalink)
genan 100% natty, 100% sexy Join Date: Jul 2007 Posts: 293	Re: My New Bodybuilding Scheme.. it`s loking good. (well minus the no leg thing) when buying chicken slices make sure its at least 20%. (at least 20g protein/100g product) anything below that is kinda crap.

15-01-2008, 08:12 PM	#11 (permalink)
thestudbeast bann3d Join Date: Jul 2007 Location: Weston super mud Posts: 1,210	Re: My New Bodybuilding Scheme.. I think an endo trying to diet on primarly carbs is a bad idea and you'd do well to look at Charles Poliquin's approach, I won't detail it myself as your attitude is not receptive at the moment. Hence reading it in your own time will let you draw your own conclutions . No offence meant I'm sure anyone would be a little defensive if their eating was being affected like your is. I will say to get a bottle of Now super digestive enzymes they will help you absorb more of the protein and other nutrients you can hold down and are not too pricey either.

16-01-2008, 05:06 PM	#12 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,778	Re: My New Bodybuilding Scheme.. hey stud,yeah i had a look at the metabolic diet if that's what you're referring to and it's really interesting and applicable to me. on another note,i really don't expect an answer to this but i'm going to ask anyway.when i'm doing cardio my heart rate is in the 65% - 70% fat burning zone but cos of my dvt my heart is pumping faster all the time like when im just sitting down watching tv it's 110bpm so a very slow walk on the treadmill brings it easily up to 135bpm,i feel like i'm not sweating like i would when doing cardio before,but i don't want to push my heart too much and have something happen. so here's my question, as long as i'm in that 65-70% zone am i still burning fat even though it's not actually stressing my body to any real extent? __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

16-01-2008, 06:27 PM	#14 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,778	Re: My New Bodybuilding Scheme.. i check them all the time,hopefully it's going to start to change,but i think it's going to take more time than i thought :( thanks for the answer. __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

17-01-2008, 12:55 PM	#15 (permalink)
thestudbeast bann3d Join Date: Jul 2007 Location: Weston super mud Posts: 1,210	Re: My New Bodybuilding Scheme.. Well your definatly burning fat, wether as much as before, being on the meds, and therefore going harder would be a tough question indeed. wow what a lot of help I am

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Bicep Exercises » My New Bodybuilding Scheme..	This thread	Pingback	15-01-2008 05:06 AM
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Cardio Exercises » My New Bodybuilding Scheme..	This thread	Pingback	14-01-2008 01:05 PM
Average Weight » My New Bodybuilding Scheme..	This thread	Pingback	14-01-2008 12:38 PM
Diet Foods » My New Bodybuilding Scheme..	This thread	Pingback	14-01-2008 12:17 PM

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