Yeah I was just about to clarify that with you haha, so I get to the gym at about 3:50-4 in the afternoon, before all this my schedule goes as waking up at about 7 and eating at about oatmeal at about 7:30-7:45, then I will try (if I’m not too full) to have the oak drink at about 8:30-9 I’ll then move onto lunch which will be the 2 cheese and bacon rolls and this will most likely be at about 1:20pm from this point on I’ll only eat something little like and apple before I go to he gym, after the gym I have 2 scoops of whey and dinner which could always be different but I’m always eating 2 salmon fillets aswell as my dinner
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Also just so you know, I don’t go home before gym because I can’t make it to both so I can’t have whey before gym
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I know I’m asking a lot of questions here, but I just wanted to know if weet box were a good substitute for oats? I’ve looked them up and they seem to have a low sugar high carb macro and I really don’t like oats
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just have ten weetbix and you get 20 grams of protein. (4 grams for two weetbix)
[quote=“jaack740, post:7, topic:231362”]
I was just wondering if sugar was a bad option for carbs/calories[/quote]
That’s a bit of a loaded question, but I’d say yes, using sugar to fill in calories is a bad idea. A body that eats a lot of hard-boiled eggs is usually stronger, leaner, and more muscular than a body that eats a lot of gummy bears.
But like Greg said, having protein and simple carbs immediately before, during, and right after lifting can be great for recovery and growth.
It’s about halfway down the page:
Also, it kinda got overlooked when I asked before, but what’s your height and weight (and general fat level - skinny, kinda lean, pudgy, etc)? And what does your training look like? All of that info will give us a better idea of the big picture so we can give better advice.
So I’m only 15 and I’m just below 6’3 I weigh roughly 74 kg and I’m overall pretty skinny , I do a 3 day split day 1 chest- triceps day 2 back biceps day 3 legs and shoulders. I’m just feeling like I’m not getting enough food In. I also think I’ve hit a plateau with cheat because the results have been lacking ALOT lately, so I was going to try a 6x6 workout ( 6 sets 6 reps 15 seconds rest) and just in general have had a lot of form issues I’m slowly overcoming. I don’t have much fat but there has been some beginning to come through
Chest*
Just wanted to post this for everyone who’s replied. The kid is 6’3" and barely more than 160 pounds.
Calories - plenty of consistent calories from protein and carbs and fats 3 times a day 7 days a week - are the only thing you need to focus on. Don’t over-stress about counting carbs or even necessarily monitoring sugar intake (if you focus on the quality foods mentioned, that won’t be an issue).
Snacking on raw nuts, like Greg suggested, is a super-convenient way to sneak extra calories throughout the day. Plain old whole milk is another simple way. An old school method was to drink a gallon a day in addition to your meals, but I’ve seen skinny kids get impressive results by aiming to drink two gallons per week. Like, you have from Sunday morning to Saturday night to go through the two gallons. It’s also easier on the fridge and more practical for grocery shopping, ha.
That’s, essentially, a fat loss workout. Definitely not what you need. I laid out a possible training plan in the same article I linked earlier. This is another solid plan to consider.
And, I’ve said this before. At 6’2" and 170 lbs, my mom thought I had cancer.
EAT.
How many calories? ALL OF THEM!
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Hi guys I don’t know if I should create another forum for this or not, but I wanted to know what is the best 3 day split I could follow for mass building workouts? I already follow one however there is no set out exercises or anything I would usually just go in Monday- chest triceps Thursday back biceps and Friday legs and shoulders, can anyone help me find good workouts for each these days? Thanks.
I personally like push/pull/legs.
Push day is essentially chest, lateral delts, triceps. Pull days is back, rear delts, biceps. Legs is, well, legs…
I personally like full body 3x a week.
I prefer 3 day full body with a heavy, medium, light approach.
What do you mean by heavy medium light?
I like 3 day full body as well.
I think Tepford is saying rotate between heavy, medium, and light intensity for your 3 workouts of the week. Personally, I like rotating intensity between push/pull/legs by starting each workout with a different lift.
E.g.
Monday
Squat 5x6
OHP 4x8
Pull Up 3x10
GHR 3x10
Prowler Push
Wednesday
Bench Press 5x6
BB Row 4x8
Squat 3x10
Dips 3x10
Friday
Deadlift 5x3
Squats 4x8
OHP 3x10
Pull Ups 4x8
Farmer’s Walks
I just pulled this out of my butt, only to show how one might go rotating intensity between the days. I prefer this over other approaches where you start every single full body workout with the same exercise.
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All of them then some!
lil.greggy said it well.
Many good established full body programs include varying intensities for each of the movements. It allows for some hypertrophy mixed in.
I prefer the way he outlined to having a HEAVY day. I’m old though.
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eat as much as you can, every day. You can literally anything. I recommended things are calorie dense that don’t make you ‘feel’ full. That was always the key for me to gain weight. When I ate really clean and tried to put on weight, it was extremely difficult. Meals felt awful. Eat things you enjoy, just eat a lot of them.
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