Lifestyle Help, Diet and Training

Training Beginners
21

Ok I remembered I had a copy of the spreadsheet, good program to get started on for sure!

A couple isolation movements at the end should be fine, I would recommend it personally.

I would do 1 or 2 Isolation movements with no more than 3 sets of 8 on them. don’t go to failure on these!!!

Remember rest is good! You might want to test your max for your front squat and deadlift this weekend as those seem to be the major movements in this program.

Do you know how to work up to a 1 rep max? do a warm up set or two with light weight and 8-12 reps, and gradually increase the weights 10-20lbs, I wouldn’t go to 100% failure but if a lift felt like wow 10 more lbs would be REALLY hard that should be good enough for now.

22

so basically am I supposed to do that before the day I worked out…I mean before my routine or wut? is that mandatory? or it is just a random way to test my 1RM…

23

thank you kalle…i wish i could move those 260lb stones…lol

24

It’s a random way to test your max. After warmups, take jumps between weights that are even, and anywhere between 5-10% of your max (eg–200lb max = 10-20 lb jumps bet. sets). After your warm up, keep the reps fairly low as you increase weight, approx 3-5 reps per set. This saves more energy for the near max weights. In other words, don’t pyramid the reps down (12,10,8,6,4,2). Instead do this–warmup 12, 5,5,5,5…etc.

Do NOT, repeat, NOT do this before every routine. What I suggest is after you find your max lifts the first time around, test them after the end of the ABBH program (like…1 month I think?), before you start whatever routine you decide on next. Just take that whole week, and find the maxs for your next routine. That should be good enough for now. I think staying on ABBH for as long as 2 months is a good idea right now. Whatever you want.

Since the program shows you how to progress (either increase the reps or the %, depending on the day), just do that. Then when you’ve finished the program

For the love of all that is good, do the program as written! There is a reason you’re supposed to rest and eat. Man, if I just had back those months I’ve wasted not taking time off when I needed it, I’d be much, much stronger. Of course it’ll feel like an easy workload, you’ve been training 6 days a week for how long? Right.

Repeat after me:

I DO NOT GROW IN THE GYM, I GROW ON OFF DAYS
I DO NOT GROW IN THE GYM, I GROW ON OFF DAYS
I DO NOT GROW IN THE GYM, I GROW ON OFF DAYS

Don’t make the same mistakes we did when we were new. I know this from personal experience. YOU CAN ONLY GROW AS MUCH AS YOU CAN RECOVER FROM. If you don’t rest, you don’t grow. And if you don’t eat enough, you don’t grow.

Remember, in the gym you’re tearing tissue down. Out of the gym, your body is supposed to rebound by building tissue. Give it a chance to do that. If you don’t, you won’t grow. Simple as that. As a matter of fact, I still struggle with it–mentally I feel like I need to be in the gym, even when my body is broken and I know I’m courting injury.

If you can master this concept, you’ll be YEARS ahead of where we were when we started as newbies. Of course, it’s not a license to eat crap food and get fat, but you got to eat enough food to grow.

25

Awesome Wackito! Got to tell you, you’re getting some GREAT advice from Kalle and Aragorn. Take advantage of that!

Just wanted to ask you a quick question about what you eat/drink, pre/post w/o. I know you use a protein shake. What’s the protein to carb ratio? An ideal one will be 2:1 (P:C).

Don’t forget to rest up today and give your body a chance to grow!

Great job Wackito:)

Susan

26

Yup listen to what Aragorn said, he got the point across I was trying to make alot clearer, he probably had a full nights sleep though :slight_smile:

27

ty very much guyz…I am enjoying my day off rite now…:slight_smile: I have one problem with my 1RM lol…yesterday when I was trying to figure out my 1RM I just put wut I though it was and tried to lift it…since I lift it with a lot of effort I assumed that it was my 1RM.

So basically I really dont know if thats my 1RM exactly…should I start all over again using the methods you told me?wut should I eat on my days off? should I take whey and creatine too? I am not pretty sure about the ratio…I mix the whey (dymatize) with non fat milk and a lil bit of water…it says that it has 23 grams of protein per scoop and 2.5 grams of total carbohydrate…

I usually take it 3 times a day…one with breakfast…one after and one before w.o…hmmm creatine (universal) about 10 grams a day right now…I will appreciate a little bit of help with my diet…thank you guyz…you are great advisors…

28

[quote]wackito wrote:
ty very much guyz…I am enjoying my day off rite now…:slight_smile: I have one problem with my 1RM lol…yesterday when I was trying to figure out my 1RM I just put wut I though it was and tried to lift it…since I lift it with a lot of effort I assumed that it was my 1RM.

So basically I really dont know if thats my 1RM exactly…should I start all over again using the methods you told me?[/quote]

Personally, that’s what I’d do. I’d re-test myself, if possible several hours before my actual workout to stay fresh. If it’s not possible, whatever. You want to be warmed up and prepared any time you lift heavy (esp. 1RM!), but not tired (then you’ll fail!).

[quote]

wut should I eat on my days off? should I take whey and creatine too? I am not pretty sure about the ratio…I mix the whey (dymatize) with non fat milk and a lil bit of water…it says that it has 23 grams of protein per scoop and 2.5 grams of total carbohydrate…

I usually take it 3 times a day…one with breakfast…one after and one before w.o…hmmm creatine (universal) about 10 grams a day right now…I will appreciate a little bit of help with my diet…thank you guyz…you are great advisors…[/quote]

Well, to help with the diet, we gotta know 1st what it is now, in all the detail you can remember. But I’d say that if you’re already taking whey and creatine, there’s no sense in stopping.

Take only the regular creatine monohydrate, none of that sugary kool-aid crap–they rip you off pricewise. If you want sugar with your creatine for some reason, do it yourself.

What should you eat? Whole foods, supplementing with protein shakes. Always eat your whole foods. Supplements are just that–supplements, not your regular food. They’re good in a pinch/emergency, for extra calories, or after workouts, but not as your staple foods.

Meats of all kinds, veggies of all kinds, fruits of all kinds, and some nuts (walnuts/pecans). That’s really it. No real crazy stuff. Just lots of tasty healthy food. Milk too if you like it.

29

[quote]Kalle wrote:
Yup listen to what Aragorn said, he got the point across I was trying to make alot clearer, he probably had a full nights sleep though :)[/quote]

It does help, for sure :slight_smile:

30

[quote]wackito wrote:
ty very much guyz…I am enjoying my day off rite now…:slight_smile: I have one problem with my 1RM lol…yesterday when I was trying to figure out my 1RM I just put wut I though it was and tried to lift it…since I lift it with a lot of effort I assumed that it was my 1RM.

So basically I really dont know if thats my 1RM exactly…should I start all over again using the methods you told me?wut should I eat on my days off? should I take whey and creatine too? I am not pretty sure about the ratio…I mix the whey (dymatize) with non fat milk and a lil bit of water…it says that it has 23 grams of protein per scoop and 2.5 grams of total carbohydrate…

I usually take it 3 times a day…one with breakfast…one after and one before w.o…hmmm creatine (universal) about 10 grams a day right now…I will appreciate a little bit of help with my diet…thank you guyz…you are great advisors…[/quote]

Like Aragon said we need to know what your diet is first to be able to help you better.

You should eat pretty much the same stuff on non training days as training days, the only difference being no post workout shake (protein and carbs like Surge)

lots of people take 3 protein shakes a day, for me when bulking I like eating so damn much I prefer to eat more solid food rather than take shakes, plenty of whole omega 3 eggs, cottage cheese, almonds, walnuts, beef, whole wheat pasta, My favorite thing to do when bulking is make up huge batches of chilli. Do a search on this website you will find some great recipes.

If for convenience reasons you want to keep doing 3 shakes a day I would suggest getting more of a meal replacement type shake like Metabolic Drive Complete, also don’t be scared of whole milk, depending on where you are you might be able to get RAW milk, nothing helped me put on more mass than lots of RAW whole milk. go to www.realmilk.com to check for suppliers in your area.

Eat plenty of fruits and berries, my favorite are apples and blueberries, down one of your shakes than eat an apple with a big glop of natural peanut butter mmmmmmm good stuff.

Eat plenty of veggies, nuff said

drink LOTS of water, oh and you only need 5 grams of creatine a day, what kind of creatine is it? What are the ingredients? You want it to say Creatine Monohydrate, that is all! mix in 5 grams with your post workout shake. On non training days just mix it in one of your shakes, I like to do it earlier in the day.

Make sure to at plenty of

31

thank u guyz…today…I am supposed to do the day 3…but since I dont know my 1RM’s yet…I am gonna start to figure them out using the method u suggested…and start the whole routine again…but in 2 days…who do I measure my 1RM in Hanging pikes? =/ and…in day 5…for example I gotta do…DIps and chin ups…and I have to do the 1RM stuff too?adding some weight… how does the 1RM stuff work with those two exercises?

32

ty for the diet tips…I will follow them…is it ok if I mix the creatine ( monohydrate) with whey and milk for a post w.o shake?.. I will contine eating whole foods…since I can afford buying lost of stuff for my diet…lol…yesterday I bought milk…and oat…unfortunately I am can tolerate lactose so I have to buy special milk…but w/e…

33

[quote]wackito wrote:
ty for the diet tips…I will follow them…is it ok if I mix the creatine ( monohydrate) with whey and milk for a post w.o shake?.. I will contine eating whole foods…since I can afford buying lost of stuff for my diet…lol…yesterday I bought milk…and oat…unfortunately I am can tolerate lactose so I have to buy special milk…but w/e…[/quote]

should be fine mixing the creatine with that, try choclate milk for PWO

34

[quote]wackito wrote:
thank u guyz…today…I am supposed to do the day 3…but since I dont know my 1RM’s yet…I am gonna start to figure them out using the method u suggested…and start the whole routine again…but in 2 days…who do I measure my 1RM in Hanging pikes? =/ and…in day 5…for example I gotta do…DIps and chin ups…and I have to do the 1RM stuff too?adding some weight… how does the 1RM stuff work with those two exercises?[/quote]

I wouldn’t worry about the hanging pike 1rep max, just try to do all the reps and sets with as little momentum as possible.

for dips, and chins does you gym have a dip belt? If not You can hold a DB between your feet, might think about buying a dip belt and keep it in your gym back though.

I wouldn’t really bother trying to test your 1rep max in the chin and dips either, I am not sure how easy dips and chins are for you but if the first two or three sets are real easy just add some weight and finish the rest of the sets. and use this as a baseline for next time.

How many dips and chins can you do with just your bodyweight?

35

You are doing great Wackito:) I love all of the questions! Kalle pretty much beat me to what I was going to say. I wouldn’t worry about dips and chins too much either as far as adding weight using %'s. See what you can do and add what you can manage while making it challenging. Dips are somewhat easy for me but chins are SO hard still! For those two, go by feel and see what you can do.

The hanging pikes, I wouldn’t worry about 1RM either. I started with body weight and concentrated on getting the form right without swinging all over the place.

Keep it coming. You’re rockin so far:)

Susan

36

[quote]wackito wrote:
ty for the diet tips…I will follow them…is it ok if I mix the creatine ( monohydrate) with whey and milk for a post w.o shake?.. I will contine eating whole foods…since I can afford buying lost of stuff for my diet…lol…yesterday I bought milk…and oat…unfortunately I am can tolerate lactose so I have to buy special milk…but w/e…[/quote]

haha omg i was tryng to say that I CANT afford buying lots of stuff… and that I CANT tolerate lactose…lol…well I am going to the gym rite now…I will post later my 1RMs…ty guyz for being so fast…u rock! =)

37

[quote]wackito wrote:
wackito wrote:
ty for the diet tips…I will follow them…is it ok if I mix the creatine ( monohydrate) with whey and milk for a post w.o shake?.. I will contine eating whole foods…since I can afford buying lost of stuff for my diet…lol…yesterday I bought milk…and oat…unfortunately I am can tolerate lactose so I have to buy special milk…but w/e…

haha omg i was tryng to say that I CANT afford buying lots of stuff… and that I CANT tolerate lactose…lol…well I am going to the gym rite now…I will post later my 1RMs…ty guyz for being so fast…u rock! =)[/quote]

you can eat big, cheap… do a search on here there is alot of talk about it, basically it comes down to buying in bulk and not eating out.

eggs are way cheaper than protein powder

38

How’d your last w/o go?

Why don’t you post a typical day of eating Wackito? That way we can see what you like and maybe give you some ideas.

Have you checked out Chef Lisa Marie’s recipe thread? In a word - yum!

Susan

39

So did yea quit?