Workout routine and introducing suplemments...

[[JP]]

Hello everyone.. long time no post..

I used to workout regularly and take supplements, amino acids, creatine etc… due to work commitments and stuff happening I stopped working out regularly for almost 1 year.

but I'm back into it, and been working out regularly for the last 5 months…..and now I want to introduce the supplements back again, but want to take them in the correct way and time.

So if I give a bit of background on what I've been doing…

I do gym everyday at work on my lunch time, my training consists of:

Monday
x-trainer - 15 to 20min cardio
pecs - bench press, machine flies
triceps - machine pull down triceps
biceps - dumbell curls
shoulders - dumbell side raise, dumbell front raise
abs

Tuesday
x-trainer - 15 to 20min cardio
back - front lat pull down, back lat pull down, machine row
Legs - squats, and couple of other 2 machines I don’t remember the name
biceps - barbell curls
triceps - dumbell kick backs
abs

On Wednesday is back again to same as Monday but with different exercises…Thursday is the same as Tuesday but different exercises…

First I would like to get some kind of feedback on what I've been doing, as suited me quite well this routine as I've seen some results, but everything can be improved, so any feedback, suggestions will be taken.

Secondly, I would like to introduce the supplements back again…
I used to take protein shake and creatine just after finishing, but now I would like to take some aminoacids before the workout, as read this will give you more energy to push more…. but as I do cardio before I don’t know if that’s a good idea?
or can I take it after I finish cardio?
also… would it be best to do cardio after the weight lifting?

basically im very confused as I've read loads in here, so just need a little guidance…. I believe the supplements will help with the muscle recovery and growth and that’s my aim

In regards to my diet, its very simple…

Porridge every morning (oats),
lunch is usually a salad, chicken breast..etc..anything low in fat
For dinner it can be.. tuna / salmon / lean beef with vegetables

between main meals I sometimes have fruit or cereal bars…

I'm 30,
My weight is about 78Kg and I'm 5 9'…
My goal is to loose fat and bulk up….

here’s a pic of me taken in August.. I'm slightly bigger now in terms of byceps, chest area… (im the bloke with white shorts, not the blue ones..lol)



thanks for any comments / suggestions

JP

[JayFive]

Originally Posted by [JP]

Hello everyone.. long time no post..


I do gym everyday at work on my lunch time (how long is your lunch?), my training consists of:

Monday
x-trainer - 15 to 20min cardio- cardio before your workout is a bad idea. at least real cardio, if you're just going to work up a slight sweat then fine but it seems like a waste
pecs - bench press, machine flies- why machine? does your gym have dumbells?triceps - machine pull down triceps
biceps - dumbell curls -don't like this here, i think you need to pull this off
shoulders - dumbell side raise, dumbell front raise
abs

That's a lot of exercises for a lunch period, either you have a longer lunch than I think or there's something I'm missing. How many sets do you do?

Tuesday
x-trainer - 15 to 20min cardio
back - front lat pull down, back lat pull down, machine row
Legs - squats, and couple of other 2 machines I don’t remember the name
biceps - barbell curls
triceps - dumbell kick backs- drop this garbage
abs

Didn't you work arms the day before? You're working the 2 largest muscle groups on your body during the same day. You should break those up.

On Wednesday is back again to same as Monday but with different exercises…Thursday is the same as Tuesday but different exercises…
Personally I think you should do a 3 or 4 day split and just do cardio during the other day or two. Try to organize the workout into something like push/pull/legs

First I would like to get some kind of feedback on what I've been doing, as suited me quite well this routine as I've seen some results, but everything can be improved, so any feedback, suggestions will be taken.

Secondly, I would like to introduce the supplements back again…
I used to take protein shake and creatine just after finishing, but now I would like to take some aminoacids before the workout, as read this will give you more energy to push more…. but as I do cardio before I don’t know if that’s a good idea? Huh? Yeah, BCAAs are a good idea before and during workout but I think you have a slightly skewed reason for it.
or can I take it after I finish cardio? Don't do cardio before lifting and that solves the problem, or take them before cardio.
also… would it be best to do cardio after the weight lifting? Best? No. Better, yes, much.

basically im very confused as I've read loads in here, so just need a little guidance…. I believe the supplements will help with the muscle recovery and growth and that’s my aim

In regards to my diet, its very simple…

Porridge every morning (oats),
lunch is usually a salad, chicken breast..etc..anything low in fat
For dinner it can be.. tuna / salmon / lean beef with vegetables

Doesn't look like you're eating often enough honestly. You aren't getting much protein for the day either. Unless you eat a 1/2 Kg of meat at each sitting.

between main meals I sometimes have fruit or cereal bars… Oh, sugars. Goody. I may be being a tad harsh here but I suggest cutting down on these and maybe having some almonds and jerky or just having a few prepacked meals.

I'm 30,
My weight is about 78Kg and I'm 5 9'…
My goal is to loose fat and bulk up….

here’s a pic of me taken in August.. I'm slightly bigger now in terms of byceps, chest area… (im the bloke with white shorts, not the blue ones..lol)


I can't see the pic here at work so I apologize.

thanks for any comments / suggestions

JP

I left my comments in red.

[[JP]]

Thanks for your comments,

let me see if I can reply to all of it...

I will change the cardio to after workout

flies - I do machine as I workout alone, so dont want to get in a position where I cant raise the dumbells and end up with an injury...probably silly hey? I'll give the dumbell flies a go, would it be better than the machine I suppose?

Number of exercises
I do 3 sets for each, working the weight up through the sets.
My lunchtime is around 1h15..dont really have a time set, is as long as I want

Regarding the supplements, would it be ok taking the BCAAs before workout and when I finish take whey protein and creatine?
can I mix the whey with the creatine or should I take it in separate drinks?


Meals.. to be honest the portions are quite large, but I'll look into it.
and will definately lose the proteins bars and go for nuts... sometimes I have a bag of mixed nuts, but must confess I have more cereal bars...


About the routine...
would it be alright doing something like this:

Monday
Pecs - bench press, dumbell flies
triceps - machine pull downs (any other here?)
shoulders - dumbell side raise, dumbell front raise
abs

Tuesday
Back - Front lat pull down, back lat pull down, machine row
Biceps - dumbell curls, (any other here?)
Legs - Squats, sitting leg curls

Wednesday
Cardio

Thursday
same as monday

Friday
same as tuesday


thanks once again for your comments...

JP

[PhiSigPhi]

Originally Posted by [JP]

Thanks for your comments,

let me see if I can reply to all of it...

I will change the cardio to after workout

flies - I do machine as I workout alone, so dont want to get in a position where I cant raise the dumbells and end up with an injury...probably silly hey? I'll give the dumbell flies a go, would it be better than the machine I suppose? Dumbbells are the way to go if you are worried about dropping weight on yourself. You really can't with dumbbells...unless youa re real slow!
Number of exercises
I do 3 sets for each, working the weight up through the sets.
My lunchtime is around 1h15..dont really have a time set, is as long as I want

Regarding the supplements, would it be ok taking the BCAAs before workout and when I finish take whey protein and creatine? Take BCAA's before and during workout. Worst case scenario immediately after but you lose a lot of the benefit
can I mix the whey with the creatine or should I take it in separate drinks?You can take together, just make sure you spike it with some dextrose


Meals.. to be honest the portions are quite large, but I'll look into it.
and will definately lose the proteins bars and go for nuts... sometimes I have a bag of mixed nuts, but must confess I have more cereal bars...


About the routine...
would it be alright doing something like this:

Monday
Pecs - bench press, dumbell flies
triceps - machine pull downs (any other here?)
shoulders - dumbell side raise, dumbell front raise
abs

Tuesday
Back - Front lat pull down, back lat pull down, machine row
Biceps - dumbell curls, (any other here?)
Legs - Squats, sitting leg curls

Wednesday
Cardio

Thursday
same as monday

Friday
same as tuesday


thanks once again for your comments...

Try something like this:

M/Th Chest/Back/Arms
2-3 Chest exercises (bench press-all variations, db flies, cable presses)
2-3 Back exercises (deadlift, bentover rows-BB and DB, lat pulldowns, Pull ups, t-bar rows)
1-2 Arm specific-either tris/bis or both. Stick with curls, pressdowns, tricep dips, and compound movements alternatives that put more pressure liek Close Grip BP or Reverse grip pull downs

Tu/Fri Quads/Hams/Calves/Abs
2-3 Quad exercises (squats, front squats, lunges, leg press)
2-3 Ham exercises(Straight legged deadlifts, good mornings, hypers, leg curls)
1 calf exercise (calf raises)
1-2 abs

Cardio seemed fine

JP

Comments in red

[JayFive]

Adding onto what phi said, my favorite exercises for muscle groups are:

Chest- Bench press, Incline Bench Press, Cable or Dumbbell Flies (the flies are just kinda fun and stretchy)
Shoulders- Front and Side Raises, I like military press and arnold presses too but if you're doing bench then they're not necessary
Triceps- Close Grip Bench Press, Skull Crushers, Cable Pulldowns

Back- Deadlift (ok, i hate the deadlift, but it's a staple of a good routine, learn it and try to love it), Bent Over BB Row, Power Cleans (are these back?), Face Pulls, Pulls Ups, Hypers (yeah, I like working back)
Biceps- Close grip chin-ups (plams facing you), standing DB curls

Legs- Squats, squats, more squats, usually back squats but sometimes front squats. Yeah, I love squats. Haven't tried the other variations but once I get in the higher numbers I'dguess I'll probably be doing those too. Anyways, also Straight Leg Deadlifts, Glute-ham raises (GHRs), and leg press

These are some of my favorites for a number of reasons, give some a try and maybe take a look around the site and see what works for you.

[[JP]]

guys, thank you very much for all your feedback!

I will start on it next Monday for sure...

The thing is some stuff I cant do...like decline bench press...well, i actually can but its not very safe....
basically the benchs in the gym only do incline, so if i want to do decline, i have to get a few of those long steps they use on body pump and put them under the bench legs to i can lay down in decline...

some of the exercises i dont recognise the name, but i'm going to search for it...

excelent stuff!
many thanks once again!

[[JP]]

Hooo btw, forgot to ask...

how much of the BCAAs, whey and creatine should I take?

[PhiSigPhi]

Creatine-5g in the morning on off days. On workout days 5g prior, and 5g after...at least thats how I always have done it with great results. Will take about 2 weeks for your body to be saturated. You have to make sure to drink AT LEAST 1 gallon of water a day. Probably more since creatine doesn't work without ample water reserves.

Whey- Depends on how much protein you need. Remember, its a SUPPLEMENT. You should try to get most of your protein from whole foods and fill in the spaces or snack with whey. You should really try for a blended protein though. It's better.

BCAA's- what kind do you have? To be honest I'm not exactly sure. I've been using Xtend and taking 6 scoops (3 servings) at workout time.

Overall, don't worry about doing ALL the different types of exercises we listed, those are just options and variety so you don't get bored

[[JP]]

ok.. thanks for that!

Water is not a problem I think I drink well over 1 gallon a day..

the BCAAs I have are this one.. MRM BCAA + Glutamine

So the BCAAs should be taken while working out?
Like has now I always have a bottle of water with me, I should add the BCAAs in there to drink while working out...?
Think i missed that before.. lol

I think what I have at home is whey protein... but cant even remember the name.. any sugested brand of protein blend? (from the website above if you see any decent one, as its where I get my stuff from..sorry to be a pain)

yes, theres quite a lot of exercises there, so what I probably will do is pick some of them, keeping the muscle groups split as you guys suggest, and then leave the other exercises as a backup in case i get bored with the first ones...