Help a guy out here

Tonyc · by **Tonyc** on Thu Apr 10, 2008 1:23 am

1st i want to thank swanso for making me a upper/lower split!!! My goal is to lose the GUT and build lots of muscle

here is what i look like last week at 202 my target weight is a riped 160-170

I'm looking for all the exercises that i can switch between here so if you know some please list them..i have made my 1st 4 weeks in bold i accept all criticism.

workout 1

dead lift variations - REGULAR, SNATCH GRIP DEAD LIFTS, RACK PULLED FROM MID SHIN HT, RACK PULLS FROM KNEE HT, RACK PULLS LOCKOUTS
single leg variations - step ups, lunges, Bulgarian split squats, split squats, pistol squats
posterior chain variations - pull through s, reverse lunges, gluten ham raises, single leg dead lifts, Romanian dead lifts
core - prone ab brace, side ab brace, bird dogs
conditioning exercise - anything that gets you puffed in 15 reps or so such as bur pees, mountain climbers, box jumps etc

workout 2

row variations - chest supported rows, db rows, bent barbell row, seated cable row
bench variations - incline, decline, flat bar or db
chin up variations - close grip medium grip for chin ups or wide grip--pull ups under hand @ end of work out 3 max sets
shoulder press variations - push press, db press over head, bar, single arm presses
upper mid back variations - scarecrows, rear deltoid raises, prone trap raises, face pulls, straight arm pull downs,lat pull downs YTWL's, l laterals, seated power cleans

the exercises you can lift the most on will be the one's you'll use for the heavy days and the lighter one's obviously on the moderate days

Boss · by **Boss** on Thu Apr 10, 2008 3:39 pm

What's the deal with diet? How's that progressing?

Tonyc · by **Tonyc** on Thu Apr 10, 2008 4:21 pm

Boss wrote:What's the deal with diet? How's that progressing?

i think diet is going pretty good I'm not really calorie counting but i keep them in mind like this morning i ate

0515 half of a wheat English muffin with a light spread of smuckers jelly
0535-0605 elliptical
0605-0650 weight lift upper body hard
0720 1 cup oatmeal with 2 packs sugar and cinnamon, Protein shake 1 scoop NITRO TECH HARDCORE with 10oz 1% milk (i know the sugar is bad but oatmeal is
:td:

with out it!

0945 wheat thins

NOW onion soup and Cajun lime talipia from here----->>>>>>http://www.applebees.com/Menu_WW.aspx

I know my main problems was portion size but i haven't been eating like that for about 3 weeks and i eat more often in the day so i never get real hungry. I almost feels as if my stomach shrunk.

Soup may be my after noon snack

Boss · by **Boss** on Thu Apr 10, 2008 11:20 pm

Tonyc wrote:
i think diet is going pretty good I'm not really calorie counting but i keep them in mind like this morning i ate

0515 half of a wheat English muffin with a light spread of smuckers jelly (I don't think Muffins are too great, try switching to Wheat-bread instead.)

0535-0605 elliptical
0605-0650 weight lift upper body hard

0720 1 cup oatmeal with 2 packs sugar and cinnamon, Protein shake 1 scoop NITRO TECH HARDCORE with 10oz 1% milk (i know the sugar is bad but oatmeal is
with out it! (Yeah the Sugar is bad. Frankly change your protein shake. Nitrotech is expensive, it does have a bit of Creatine in it, but is no better than a lot of cheaper alternatives, and also mixing in Milk could slow down absorbtion, by increasing Viscocity and Caloric content, and also increased Casein ingestion. Water would be more beneficial with shakes to improve absorbtion.)

0945 wheat thins (Need more Cals here. Protein intake is potentially too low, so might Carb be. I'd suggest something like Low Fat Cheese, or perhaps a Legume source like Low Salt Peanuts as examples, so you don't have to have to add seperate Protein and Carb sources.)

NOW onion soup and Cajun lime talipia from here----->>>>>>http://www.applebees.com/Menu_WW.aspx

I know my main problems was portion size but i haven't been eating like that for about 3 weeks and i eat more often in the day so i never get real hungry. I almost feels as if my stomach shrunk. (Can potentially happen in certain circumstances so I believe. Probably would for Anorexics, but someone on a very slight calorie cut, I would think it wouldn't or very slightly if it did.)

Soup may be my after noon snack

What about Lunch, or other later meals? I'm getting half the picture. What would the rest of a typical Tony C day involve diet wise

Tonyc · by **Tonyc** on Fri Apr 11, 2008 1:02 am

well i posted all the way up to lunch with the lime talipa meal from apple bees weight watchers it was a huge meal with 310 cals http://www.applebees.com/Menu_WW.aspx

so that was about 1200pm and my 1430 snack was the onion soup that had 150 cals

plenty of water and for dinner i had beef chuck roast white rice and string beans i know that white rice isn't the best but we are going to throw it away we will be switching to brown rice though...btw my wife is on the other site too "jusme" we both are trying to look good and get fit

Tonyc · by **Tonyc** on Fri Apr 11, 2008 3:41 am

for one meal say lunch is 400 calories too much in one meal i try to stick right around 2000 a day i don't really count them but i try to remember..i was thinking of getting 2 chicken sammies from quiznos i shoot for 5 meals and i know the first 2 aren't 400 cals

http://www.quiznos.com/menu/sammies.aspx

Boss · by **Boss** on Fri Apr 11, 2008 2:04 pm

Yeah, well White Rice isn't totally bad, but you could limit portions, or if you want to change, try looking into something like Wild Rice as well, as an option instead of Brown.

String Beans depending on the amount, could lower the GI of the Carbs in the meal. I checked my wks spreadsheet I made for GI, but String Beans weren't on it, but they should be around 20-40 GI approx I would think, so GI lowering effect, and subsequant GL lowering effect could be possible dependant on the amount of String Bean Carbs added.

You could aim for 6 meals if you want, and go for around 350 in the first 5, and 200 in the last, which is around 1,950.

I'd suggest if you have a 6th, (you don't have to), Protein in the last, and about half the usual Carb content. Which given the other meals would be approximately 350 calories, would be quite doable, with a 200 calorie target in meal 6.

Soups are also quite a good way to fill you up. They expand the Stomach lining quite well, and can give you a nice feeling of Satiety, (dependant on things like content, calorie amount), and should not really contribute to bloating.

Tonyc · by **Tonyc** on Fri Apr 11, 2008 6:08 pm

Boss wrote:Yeah, well White Rice isn't totally bad, but you could limit portions, or if you want to change, try looking into something like Wild Rice as well, as an option instead of Brown.

String Beans depending on the amount, could lower the GI of the Carbs in the meal. I checked my wks spreadsheet I made for GI, but String Beans weren't on it, but they should be around 20-40 GI approx I would think, so GI lowering effect, and subsequant GL lowering effect could be possible dependant on the amount of String Bean Carbs added.

You could aim for 6 meals if you want, and go for around 350 in the first 5, and 200 in the last, which is around 1,950.

I'd suggest if you have a 6th, (you don't have to), Protein in the last, and about half the usual Carb content. Which given the other meals would be approximately 350 calories, would be quite doable, with a 200 calorie target in meal 6.

Soups are also quite a good way to fill you up. They expand the Stomach lining quite well, and can give you a nice feeling of Satiety, (dependant on things like content, calorie amount), and should not really contribute to bloating.

Whats GI?

Boss · by **Boss** on Fri Apr 11, 2008 10:17 pm

GI stands for Glycemic Index.

It was originally devised as a measuring system of Carbs, based on the effects supposed to happen to Bloodsugar. It was tested on people by using 50g of Glucose, the Carb all others eventually become.

It does however only give a number of what the foods should be, I.E. Soybeans 16, Strawberries 40, Wheat-bread 70, etc etc.

Glycemic Load is the way of interpeting Carbs actual effect based on GI number.

There's 3 ways to achieve this.

GI / 100 x total Carbs

Total Carbs / 100 x GI

GI x Total Carbs / 100, which is the way the Glyecmic load tool on here works.

So if you have 10 Strawberries at 1.1g Carbs per Berry, 40 GI, Bloodsugar increase is 4.4%.

If you have 25 Carbs from Wheat bread at 70 GI, the Glycemic Load is 17.5%.

So GI and GL, are used ot calculate the Carbs effects on Bloodsugar.

For GI

Low 10-54

Moderate 55-69

High 70+

GL

Low 1-14.9

Moderate 15-19.9

High 20+

The obvious exceptions to this rule, is when you have been training, or jus woken up, and Bloodsugar is low or lowered, as this means you should still be mindful of Carb interaction in the body, but you could have a GL, in the moderate or low end of the high spectrum, creating a lesser effect, as you're not getting that effect from a normal bloodsugar level, but from a lower level.

Hopefully that explains things.

swans05 · by **swans05** on Sat Apr 12, 2008 6:07 am

fruit and 1/2 a protein shake would be better before training
- do wts first too afetr a 5min warm up
- have other half of protein shake as soon as you finish than oatmeal
- you need sugar after training
- don't know what that soup thing is but it needs to have solid protein and veg/salad in it
- no rice in the evening, only after training or the 2nd meal after training if you're gonna have it
- i didn't know she was your missus, i better stop stalking her then...hey should've said something!!
- even better than glycaemic index is glycaemic load which is index x grams of carbs or something like that
- even better than that don't anything that comes out of a box

Boss · by **Boss** on Sat Apr 12, 2008 5:04 pm

Boss wrote:Glycemic Load is the way of interpeting Carbs actual effect based on GI number.

There's 3 ways to achieve this.

GI / 100 x total Carbs

Total Carbs / 100 x GI

GI x Total Carbs / 100, which is the way the Glyecmic load tool on here works.

Already been said

.

Tonyc · by **Tonyc** on Sun Apr 13, 2008 12:14 am

ok i've bought some gluetimin i will take pill in the morning and 1 with my evening meal....i did have a ? oh yeah i've been taking my protein after work out can i take it before work out

swans05 · by **swans05** on Sun Apr 13, 2008 2:08 am

oh yes it was

Boss · by **Boss** on Sun Apr 13, 2008 1:01 pm

Tony Use Freeform Glutamine in future. Most Pill products are crap.

Pills often need to be eaten in big amounts to get the same as Freeform, they also come with Getatine, which is not much good, for anyone who has an Inflammatory Bowel Disease like Coeliacs for example, and the Gelatine has little benefit.

Freeform is always a better way to go.

Tonyc · by **Tonyc** on Sun Apr 13, 2008 4:36 pm

no one still hasn't answered the question can i take my shake before workout or is it better to take it after :!:

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