New Guy w/ AD Questions

Nutrition
241

Hey fellas,
I’M REAL SORRY BOUT THE MIX UP…

OK so APP,
I agree w/ PRD but I also think you may need the glutamine. It really helps recovery and muscle soreness. You take 5-10 grams pre and post wrkt. You can also take it at night (maybe 5g)

I got an issue…

I’m starting my carb up today like i posted but its my lifting routine that is messed up right now.
My week was wakced and I missed tuesdays wrkt. I was planning on doing my circuit tomorrow but i did my heavy legs today. I also added some steady state cardio today. DO you think that this is an issue. I can’t miss my wrkt. Let me know…

242

Hey guys,

Just got my computer back the other day and I am finally starting to get caught up on e mails:-) I saw the question about Xpand up there. I looked at it on BB.com, I would say there is nothing in there that would “hurt” your progress (except for the trace amounts of maltodextrin and dextrose and soybean is you want to split hairs).

As far as if I would recommend it, I have never used it so I would not recommend it to someone but, it looks ok for the most part.

243

Hey Laroyal,

Good to hear from ya man. How’ve ya been??

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Things over here are going well (now that I have my computer back) I have been SUPER busy trying to get caught up. I was sans computer for about a week and had to use the library but, they only let you on for an hour and when you have 30+ emails/ day that 60 minutes FLEW by:-)

Looks like you are doing really well on your program, congradulations!! Keep up the great work and I will check back more often.

245

[quote]tightslick1 wrote:
I got an issue…

I’m starting my carb up today like i posted but its my lifting routine that is messed up right now.

My week was wakced and I missed tuesdays wrkt. I was planning on doing my circuit tomorrow but i did my heavy legs today. I also added some steady state cardio today. DO you think that this is an issue. I can’t miss my wrkt. Let me know…

[/quote]

Hey Slick-
Stay focused,dude,don’t sweat a workout missed!

I’ve seen too many clients get worked up over what they missed or ate yesterday,and try to ‘make up for it’ the next day.

Many people who train hard and regularly,can often benefit from an extra day (or 2,or 3) of recovery or a break from their usual training or diet,and actually see better body composition results,rather than a decline.

I have intervened on members/clients who I suspected of overtraining-many confessed they ‘sneaked in’ some extra cardio or weights that I didn’t prescribe them,as they worried they weren’t doing enough-while I admired their commitment,they were stalling their progress.

Ironically,they would grumble and say they feel ‘fat’ or ‘soft’ on the first day I send them home,but the second or third day,they feel more ripped or pumped than they were before.
Why wouldn’t they?

Once you hit a certain level,regular training leaves your body in a perpetual state of catch-up,trying to assimilate calories,synthesise protein,burn fat,stabilise hormones…
The same stands for fat loss/cutting OR bulking.

Your body will fully assimilate the calories you eat over a 48 hour period,miss a meal? eat too much?
Relax and get back on track tommorrow.

Miss a workout? Only did half your workout?
Relax and get back on track tomorrow.

Try to kill yourself in the gym the next day,and you risk raising your cortisol levels,get stressed about what you did or didn’t eat,you risk raising your cortisol levels.

Cortisol is Testosterone’s Kryptonite…the ultimate catabolic hormone!

I am concerned about your cardio and weights on the same day…
I’m Old Skool like that :slight_smile:
I would only do it on the same day if it was part of a circuit/PHA routine.
How much cardio we talking,bro?
Was this in the same session?
My main concern is your recovery-if it’s in the same session,did you still finish up around the same time?

You don’t wanna be doing cardio when you would usually be sucking back your protein shake.
I would only do/recommend one in the AM,one in the PM.

Even a little cardio can effect your recovery…remember you are not a Somalian marathon runner! :slight_smile:

You are a big guy,even a little cardio takes a lot more out of you than a lightweight,in terms of calories burnt and joint stress.
Just my two cents.

You’re doing good,Keep at it!
G

246

Hey G,

I’m actually doing a routine I found on here. Its called CT’S Fat Destroyer Wrkt. You do two heavt lifting days (chest and back… Quad and hams) On the chest and back day I do 2o mins of HIIT/sprints and moderate pace.

Than there are two days of circuit training where I do 30 mins of steady state incline walking (12% incline at 3.0spd) I added another day of this after my heavy leg day (just did it today for the first time) It was actually good, stretched the legs out nicely.

I was planning on hitting my circuit tomorrow (i missed it earlier in the week due to an unexpected thing that came up) I was thinking about just lowering the weights a lil on my leg movements. I will keep the cardio at the end,

So far the carb up is going well, keeping things real clean lately. It seems to be paying off.

247

I get ya Slick,
I certainly wasn’t implying you don’t know what you’re doing,or that you pulled this workout out of a Christmas cracker…lol :slight_smile:

Just my philosophy,and some coaches/trainers will agree,some will disagree-that if you miss a day,just carrying on as normal often works better than trying to cram everything in before the weeks up.

If I missed doing legs on Wednesday and its now Thursday,I don’t care,I just take another day off and do arms and shoulders or whatever I was gonna do on Friday.

Tomorrow is another day,next week is another week.

If I play around with a plan or programme too early,and stall,it may be harder to see where I went wrong or if it’s right for me.
Just some food for thought.
But yeah,like I said,you’re making good progress.
Keep it up!

248

[quote]g star 24 7 wrote:
I get ya Slick,
I certainly wasn’t implying you don’t know what you’re doing,or that you pulled this workout out of a Christmas cracker…lol :slight_smile:

Just my philosophy,and some coaches/trainers will agree,some will disagree-that if you miss a day,just carrying on as normal often works better than trying to cram everything in before the weeks up.

If I missed doing legs on Wednesday and its now Thursday,I don’t care,I just take another day off and do arms and shoulders or whatever I was gonna do on Friday.

Tomorrow is another day,next week is another week.

If I play around with a plan or programme too early,and stall,it may be harder to see where I went wrong or if it’s right for me.
Just some food for thought.

But yeah,like I said,you’re making good progress.
Keep it up![/quote]

I would tend to agree on this point. Sometimes something comes up where I can’t get a workout in (rarely but it does happen;-) Try not to stress on it, just pick up where you left off and resume as normal.

I would not recommend trying to re-insert the day at a place it would not normally be as this can throw off your recovery and effect other workouts. I know Berardi advocates a 90% rule for eating, I say the same for training.

In a perfect world I would never miss a workout and they would all be on point but, things happen (I missed legs today because I had to take my pooch to surgery). I’ll just hit em’ 2x as hard next round:-)

249

Hey guys,

OK well heres where I’m at and you guys can tell me if its cool to lift tomorrow…

I did heavy Chest and back Monday along with my HIIT. I took off on Tuesday= BUSY (was suppossed to be a circuit) So I hit the circuit on Wed along with my steady state cardio.

I took off in Thurs to rest…

I lifted heavy quads and hams today with additional steady state cardio 30 mins.

In the program CT recommends taking off the day after legs.

I was gonna do the 2nd circuit tomorrow… Thats is mY DILEMA. Do you think do the circuit and skip the cardio?? OR just do both. I feel fine and today I started my carb up so I will def have the energy and strength to get thru…

Let me know… I do appreciate your advice and if you don’t think it is beneficial for me to hit the workout than I will not do it.

I used to be like that and push all my workouts and over train and than I started to read and learn and listen. So trust me I’m not gonna jeopardize a workout next week cuz I miss one. I know the importance of rest and nutrition.

Thanks again guys!

250

Personally, I would just take tomorow off.

251

Tight - ordered some glutamine. If it helps recovery then it’ll be worth it. Ta.

PRD - I know you’re right about the legs. I’ve often neglected them (like many lifters). I still have the FFB calves, but my quads/hams are skinny and deffo need some work. Started squatting a couple of months ago and really noticed the difference. So need to keep working and let my bod get used to it.

I think my hams/glutes are a bit tight so do you think some PWO stretching would help?

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Also, do I need to consume the same amount of BCAA’s & glutamine on my non-workout days?

253

Hey man,
I’ve been consuming my BCAA’S everyday, once in the morning and once at night on off days. I use them 4 times a day on workout days, morning, pre&post wrkt, and nite. The supplement I use recommends the dosages at those times. The Glutamine I really only use pre and post wrkt. If I am real sore on an off day than I will consume some in the morning after breakfast w my creatine…

Taking today off…

254

cheers

255

tight, I agree with laroyal and g (not that I’m some super star trainer though).

This week was screwed for me also. I had missed Mondays workout for whatever reason that I can’t think of now, so I planned to do a 100 rep day (nothing heavy just low weight and lotta reps) on Tuesday just to get the blood pumping, that turned into an all out upper body workout that I just couldn’t turn the switch off for so I went with it, then Wednesday is my normal leg day so I went in clobbered it like no other. Thursday took the family to a cool place and did a bit of hiking and played in a creek for a couple hours (bad timing on leg workout for the up hill hiking). Friday was my 5th wedding annaversery so we got messages, went to a nice dinner and relaxed for the most part (supposed to be my upper day this week) so today/Saturday will be steady state cardio for 30 to 45 minutes just to get the blood pumping and Sunday I may take hike or somethig fun out doors.

I don’t care about missing a day this week or even going back to back, cause next week I’ll be doing some serious training and getting back to work. Sometimes you need a change of pace or even a day off.

256

I have the same problem app. I have to run so much at work that I cant always afford to bash on my legs during the week because it will effect my running ability for the coming days. So I usually only train legs heavy one day a week and try to make it on the weekend so I have adequate recovery time.

257

Yea, I feel ya guys. U gotta live and if you miss a day you’ll make it up the next gym session. I used to overtrain and push wrkts. I’ve learned from all that. I kept my carb up clean and am back on the reg AD. I’ll hit my chest and back routine hard on Monday and get back into my regular routine next week.
I think I may get my bf and weight tested next Saturday. I’ll let you guys know how the “clean up” has been working out. I feel good and those couple days after the carb ups …“WATCH OUT!” I’m looking big and ripped. STILL PUSHIN THOUGH… I WANT MORE…

You guys enjoy your weekends and have fun wit the fams and whatever else you may be doin… ttys

258

I did the circuit today. Damn good workout. I warmed up more…plenty of stretching etc. I also just used my bodyweight for the leg stuff. Felt much better - no signs of straining. Tomorrow will be the test in terms of how my body reacts. Fingers crossed.

259

Just got home from the Race in Austin.

Time 44:28. Not my best but it will work.

Having a couple of celebratory Michelob’s at the moment. Will be back on track with the AD tommorow.

I didnt weigh out all my food but I got it pretty close.

Tight, you weigh your food pretty regularly right? about how much is your average whole boneless skinless chicken breast? I am guessing about 240cals? Am I close?

260

Ache update!

Not too bad today. My glutes are a little sore, but nothing major. Should be ok to do another circuit tomorrow maybe. The lower weights did the trick I think.