What do you weigh? What’s your diet like?
How do I work the outer part of my thighs?
I weigh 195. My diet is something like this on workout days:
MEAL 1:
3/4c cottage cheese, 1T wheat germ, 1C fruit, 1T fish oil
MEAL 2:
Protein Shake, 37gP, 5gC, 3gF
Meal 3:
Chicken Wrap: 3/4c chicken, lettuce, tomato, tortilla
Meal 4:
Protein Shake.
Meal 5:
Stuffed Peppers, lentil & veggie salad
Meal 6, post workout:
Protein shake, 3/4c oatmeal, fish oil
This is just enough to put weight on. I was down to 192 and am trying to SLOWly put weight on to grow muscle. Of course when I started this in Sept, I was 220+ with very little muscle.
[quote]ZeusNathan wrote:
I see nothing wrong with squats and lunges on the same day… i guess some people just never tried a hard workout.
[/quote]
Agreed. My training today was working up to a 3RM in back squats, followed by 3x10 R. deadlifts and then reverse lunges. I felt like I was going to throw up, but it wasn’t too big of a deal to do all that in one day.
As far as squatting, here’s a great vid that should be required watching for any newb:
http://thefitcast.com/?p=108
I would suggest you step away and deload for a week then go back to back squatting. Change your routine. Go for 3x5 or 3x3 on the squat for a while after the deload and see what happens. If you can, do some Glute ham raises. The other option would be to do front squats for a bit or focus on deadlifting more. I really like the goblet squats in the dan john video above.
As far as form, imagine someone is pulling yours ass back and down when you squat. Push your knees out and keep your entire back tight and you should be good to go. If I don’t do the “pulling my ass” back thing, I tend to just accordion up and down.
[quote]Mikul wrote:
How do I work the outer part of my thighs?
I weigh 195. My diet is something like this on workout days:
MEAL 1:
3/4c cottage cheese, 1T wheat germ, 1C fruit, 1T fish oil
MEAL 2:
Protein Shake, 37gP, 5gC, 3gF
Meal 3:
Chicken Wrap: 3/4c chicken, lettuce, tomato, tortilla
Meal 4:
Protein Shake.
Meal 5:
Stuffed Peppers, lentil & veggie salad
Meal 6, post workout:
Protein shake, 3/4c oatmeal, fish oil
This is just enough to put weight on. I was down to 192 and am trying to SLOWly put weight on to grow muscle. Of course when I started this in Sept, I was 220+ with very little muscle.[/quote]
If you don’t have any allergies, eggs would be a good choice for breakfast, but cottage cheese is pretty solid too. Full fat cheese should be your friend, and so should mixed nuts and nut butters.
I can tell you as someone in a similar situation (250lbs, no muslce down to 185, then building back up) that you’re probably not eating enough.
Forget whatever FFB advice you’ve heard, and eat more. If your workouts are intense enough, you should have no trouble keeping a favorable body comp and consuming more (clean calories).
To give you an idea, I’m 200lbs, a “FFB” and consuming 3500-4000cals a day with barely any sort of weight gain (maybe a 1/2 pound-pound a week). I train 4x week currently–upper/lower split.
That wasn’t good enough for me, so I bought a jar of natty Peanut butter and started eating a table spoon with each meal. I’m still not gaining the weight I want. Don’t be afraid of eating. The sooner your realize that, the sooner you’ll achieve your goals.
Also, strategically placed cheat meals could help out too. We’re all so afraid of getting fat, but I don’t think that’s going to happen. Some weeks I spread out two cheat meals, one tuesday and one friday (both post training). People like Waterbury recommend stuff like this even during fat loss phases (see the 10/10 ebook if you don’t believe me).