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I posted this before:

Training:

I train 4 times a week (Mon - Fri, Rest Wednesday), normally after work from 4.30pm. It never lasts more than 1.5 hours.

Each consists of 10 minutes of stretching and warming up.

Monday - Chest & Tricep
Tuesday - Shoulder & Abs
Thursday- Legs (Thighs, Calves)
Friday - Backs, Arms and Bicep

I normally 3/4 different exercises for each muscle group (4 sets to failure - 15, 12, 10 and 8 reps) but I wont describe each exercise cause it will take too much time and space but it is nothing out of the ordinary, just a classical weight training excercises.

After that, I stretch again and have a shower or if time permitting I spent 15minutes in the steam room (bliss!!)

On Fri - Sun, I will go for a short run (30mins) as my Cardiovascular exercise.

Now routine works best for me and have been doing this for the last 1.5 years.

Nutrition:

I religiously eat 6 small meals a day. I try to consume between 2500 - 3000 calories per day (40/40/20 split - protein/carbs/fat). It works for my weight and what I want to achieve.

First meal (6am) - always oat cereals with skimmed milk (carbs) and a tin of tuna (protein) .

Second meal (9.30am) - Protein Promax Bar, brown bread and flax seed oil (1 spoon)

Third meal (12:30pm) - Chicken or Turkey, brown rice and green vegs.

Fourth meal (3.30pm) - Protein shake, pineapple and brown bread (Before training).

Fifth meal (6pm) - Chicken or Turkey, flax seeds (1 spoon), brown rice and green vegs.

Sixth meal (9.30pm) - Protein shake or tuna and brown bread with peanut butter

Suplementation:

I use:

Protein Isolate (shake) - As above

Vitamins (various mainly C, B-6, Q10, Amino acids, tribulus etc ) - every morning after first meal.

Flax Seeds Oil (Omega 3 Oil) - As above.

Fat loss - Forza T5 (Brilliant shit).

I am by no means an expert BUT this routine, nutrition and supplements work great for me. It is not meant to be a guideline. There are tons of factors which can make a big deal on your results, body type, your other habbits (drinking, sleeping pattern, diet etc...), but most importantly is that we become aware of the importance of working out and having a healthy lifestyle!

That is a very useful post by Legend to go along side the uploaded pics!

I'm in the process of fixing my diet, think I'm guna cancel the gym, buy some weights and buy some Forza T5!

went the gym before, felt fucked but dragged myself.

did bicep curls with 15's got 15 out

but then when i moved up to 17.5, couldnt get a full lift out without having to tilt my back wtf is that about? how can 2.5 k have such a large effect, especially the fact i can get 15 out on 15k

Quote:

Originally Posted by Phil (Post 41852)

went the gym before, felt fucked but dragged myself.

maybe your blood sugar level took a dive through lack or carbs, so after your first set you had nothing left

Quote:

Originally Posted by PostScript (Post 41804)

Cheers Reflex.

So based on that, I think I'll add another whey and glutamine shake before bed instead of just after workout, and add BCAA's after workout instead of just before and during. I don't want the sups to take over my life, just got a specific barrier to progress at the mo with regard to general recovery. Think I need more calories and sleep too, and less work stress. Waxy Maize looks interesting I'll google it, I need a better understanding of carbs (type/quantity/timing) as I've been on the protein bandwagon with the fat loss and I think lack of carbs is burning me out somehow.

I've not read Primal Blueprint, although obviously I'm aware of Mark Sisson and his website. I'll order it up, he's got a cookbook too I think which should be good.

Cheers for the input anyway.

PS

Same here exactly

Quote:

Originally Posted by Refl3x (Post 41859)

maybe your blood sugar level took a dive through lack or carbs, so after your first set you had nothing left

I've had this when overdoing it. I thought it could be blood sugar but didn't know the low carbs could cause it. Explains a lot.

Also I think its great how this started a spam thread. Its a funny old forum innit!

Quote:

Originally Posted by kowalski (Post 41859)

Because it is an additional 1/6th of the weight you were already lifting, if you think about it in terms of proportion it is clearer why.

never thought of it like tha

Quote:

Originally Posted by Refl3x (Post 41859)

maybe your blood sugar level took a dive through lack or carbs, so after your first set you had nothing left

i had to leave after 15 mins, i was goin dizzy... i still feel fucked from thurday night, im gettin old la

Quote:

Originally Posted by Jaz (Post 41878)

I agree.

I just think if there were to be another forum, then a general fitness/nutrition/bodybuilding one would be the one.

But does it deserve its own section?

How about "physical, mental & spiritual development"?

Quote:

Originally Posted by kowalski (Post 41885)

Just vomed a little in my mouth at "spiritual".

If it were to have its own section, would we not also need one for each of the other norms of attraction. Style, affluence, intelligence, skill, power, banter, etc.

Tw1sted tends to be against more forums, I expect he'll come tell Jaz to shut-the-fuck-up pretty soon ...

Peace,

kowalski

how else would you describe the amount of tollism on here?

Just shove everything under something something something development. To stop all those people who haven't a clue posting there.

Quote:

Originally Posted by Jaz (Post 41886)

I expect you need to shut your fucking whore mouth. Twisted wanted a fucking "text, phone and internet game" section, so you can just go fuck yourself Kowalski if you think he's the boss.

priceless