I need ALOT of Help with my new Regime!!!

[Lukosca]

Hey all, just signed up here on www.bodybuilding.com after being directed here by www.louisdorman.com (my main inspiration); glad to have found such a strong and helpful community, because I really need some advice here.

I started lifting about 7 months ago, and this was when I decided to change my 8 hours a day computer nerd existance, into something better because it just wasn't what I had dreamnt my life leading up too. I've given up on computers, and since that fateful day I've been slowly struggling an uphill battle to what I hope will one day be physical contentment, that being said, I am reinforcing my faith in the statement "you only get as much out of it, as you put in". I've decided to up the excersize/work out regime, and here is what I've developed, could you guys please give me a review on it? I don't want a redirection to your favorite prefered products unles they are proven by study and by the "masses" (aka not just you!), to be a better product then the one I've decided to use. So, without further ado..the regime, but before I launch off a breakdown of my regime, here are the products i will be using:

Udo's Oil's Choice Blend - EFA
organic flax seed oil;
organic sunflower seed oil;
organic sesame seed oil;
rice and oat germ oils;
organic coconut oil;
organic evening primrose oil;
lecithin (guaranteed GMO-free);
vitamin E;
antioxidants (tocotrienols); and
rosemary oil.

Higher Power L-Glutamine (http://www.bodybuilding.com/store/hp/glutamine.html)

-Optimum 100% Whey Protein
(http://bodybuilding.com/store/opt/whey.html)
1g Fat
3g Carbs (1 sugar)
24 Protein
140 mg Calcium
120 Calories

-Higher Power One A Day Multi-Vitamin
(http://www.bodybuilding.com/store/hp/one.html)
Amount per serving:
Vitamin A 115%
Vitamin D 130%
Vitamin E 120%
Vitamin C 125%
Folic Acid 100%
Vitamin B1 170%
Vitamin B2 176%
Niacin 100%
Vitamin B6 160%
Vitamin B12 200%
Biotin 100%
Pantothenic acid 100%
Iodine 100%
Iron 10%
Magnesium 15%
Calcium 10%
Phosphorus 10%
Copper 100%
Zinc 100%

Manganese 4mg
Potassium 15.4mg
Molybdenum 25mcg
Chromium 50mcg
Lecithin 10mg
Boron 150mcg
Selenium 25mcg
Vitamin K1 25mcg
Vanadium 10mg


-Prolab Creatine
(http://www.bodybuilding.com/store/pl/creatine.html)
1000 g Bottle

-BSN Nitrix
(http://bodybuilding.com/store/bsn/nitrix.html)


Wake at 8 AM: stretch, drink a couple glasses of water, one teaspoon of gutamine, a tablet of nitrix, slip into the jogging shoes and hit the roads after morning rush hour and before the heat hits, jog 7-10 kilometers (usually 40-50 minutes). Sometimes I'll just take the skipping rope out, and do this until failure a few times until the same amount of time (45 minutes) has expired.

9 - 9:15 AM: Eat breakfast consisting of 6-8 eggwhites with some dill seasoning + seasoning salt, a bowl of oatmeal OR a organic wholegrain bowl of cereals with a scoop of protein powder + raisins with skimmed milk.

10:45 AM: snack time. A slice of flax seed bread with a tablespoon of Almond Butter (crushed almonds + Udo's Oil Blend mixed together) and a protein shake (1 scoop + water or skimmed milk)

12:00 AM: tablet of nitrix

12:30 or 1 PM: Lunch; a bowl of greens (salad) OR a vegtable broth or chili, followed by my carbs (baked potato, one cup of rice sometimes done in conjunction with steamed veggies) and a skinless/boneless organic chickenbreast. Take my multi vitamin pill + spoonful of glutamine.

2:30 PM: Snack, repeat of the 10:45 snack.

4: 00 PM : Creatine matinence load up, a nitrix tablet

4:15 PM: Hit the gym, for 1.5 hours.

5:45 PM: Post Work Out Snack : protein shake (one scoop)

6:15 PM: Dinner; a variety of things, but usually a salad OR a hefty portion of veggies (green beans, steamed brocolli, diced carrots for my veggies, sometimes corn) and for my carbs I'll have a cubed potatoe baked with PAM Cooking Oil in the oven (homemade fries), and then either a halibut steak or two skinless/boneless chicken breast, or very lean cuts of the best beef. Often, I'll not eat a carbed portion during dinner, and just have veggies + meat.

6:45 - 7: 00 PM: Calve/Leg Exersizes, and Sit - Ups.

11-12 PM : Bed


That will be the average day; my concerns are primarily with the nitrix, use of this product is said to be best achieved 30 minutes before a main meal on an empty stomach. Is it satisfactory to think that despite my mid-meal snack betweens, I will be fufiflling the required "empty stomach " prequisiite of the supplement? And what of my loading creatine with a nitrix tablet before working out - will those two co-operate in use together, or is that a bad idea?


So, what do you guys think? Is this a solid use of supplements to maximize my physical conditioning, and what can be changed for the better if anything (please give reasoning, I dont want to rush into anything!). Thanks again, I'm glad I have this forum to turn too, it's a real blessing for concerned lifters!

Monday: Chest
Tuesday: Shoulders
Wensday: Off
Thursday: Biceps/Triceps
Friday: Back
Saturday: Legs
Sunday: Off

Note: All OFF Days will still include cardio/ab work.

[Lukosca]

I've done a little more looking around, and there are tonnes of referrances to Milk Muscle which boasts to be better then whey protein AND creatine...should I look into this as an alternative, getting rid of protein powder and creatine in favor of this product?

http://bodybuilding.com/store/cs/milk.html

I find it hard to believe a product can find a better medium between the two (creatine and proteins), what do you guys/gals think?

On another product note, I was looking at this sucker for my vitamin supply instead of the One A Day Vitamin I was looking at before... Animal Pack
http://bodybuilding.com/store/univ/animalpak.html

My hesitation with this product, is the price tag..you don't get alot of servings for your money here, and I am wondering if it's worth it?

[mydamnself]

First, I would want to know what your goal is? Are you just trying to be healthier, lose weight, gain weight, grow wings? These can radically alter how you are doing things, particularly the growing of the wings.
You need to have actual days off, at least two where you are doing nothing, otherwise your body never has a chance to really recover.
Are you incorporating Squat, Deadlift, and Bench Press into your workout?
I have read articles stating that nitrix and larger portions of glutamine have some sort of conflict at the receptor sites. I would have to track down the article, but I don't use them at the same time. Also, you state you are taking one tablet of nitrix, but isn't the serving size three? I would also go with the higher power brand of NOS. I use it and have had no problem.
You should take the NOS about a half hour prior to a protein/carb/creatine shake blend, which would be about 30 minutes prior to your workout.
Also, I'm not trying to sound insulting, but do you feel your last seven months has been full of focused, proper workouts, or more stumbling around trying to figure out what's what?

[Lukosca]

To be up front and honest, I have felt that I have been stumbling quite alot. Not in a literal sense of finding supplements and such, in fact, that has only just started <grins> so I do need alot of help in that regard - I have been stumbling in the sense that I have not been going about working out properly, to get the results I want.

I want to be lean, and muscular. Think www.louisdorman.com (pictures of him are there), he is generally what I would consider "ideal" in terms of definition and mass, without requiring insane amounts of working out to accomplish this means.

Squat I include in my legs day, Bench press is in my Chest day, I don't do the Deadlift. I aslo eat a little bit of cottage cheese before bed, so my body doesn't eat the muscle while I sleep. About the glutamie and nitrix - I know I too had heard somewhere that a few of my products would be conflicting, and now that you mention this, I know it's that (so thanks)...I'll take a look at NOS, in contrast to Nitrix - but that being said, with alean muscular definition (very cut) as the end goal, what is better to take? I'm leaning towards Nitrix/NOS products.

[mydamnself]

You need to sort of roll things back in regards to your lifting routine. Right now you're on kind of a complicated split for what is essetially your 'beginning'. I would switch to a three day split performed every otehr day, or even a whole body routine. It's important to understand that working out more does not necessarily mean better results. It can actually mean the exact opposite.
I understand what you are trying to achieve, but what is your starting point? Are you 140 lbs at 5'9" or 300 lbs. at 6'1"?

[Lukosca]

I guess I was pretty unclear about my current situation; I am 155 lbs at 5"11, and I have been working out 4-5 days a week for the past 5 months or so ; just, it's been unorganized, lacking supplements, proper amounts of protein etc, and with a focus on ONLY my chest/biceps/triceps so I burnt myself out (muslce exhaustion) as well as already jogging at least 3 times a week for 8-10 km.

I'm just trying to get together an organized, effective schedule hashed out, that I can abide by and get the best results

[mydamnself]

Okey dokey. Cease all cardio immedeately. If you are trying to get bigger, this is totally counterproductive. Once you get your body into a 'cardio phase' it takes away from your bodie's ability to put on weight. dependent upon how long you have been doing cardio it can take six months or so to work your body out of the phase.
Do not be concerned with supplements right now, in my opinion beginners get way to distracted by this when their primary focus should be on exercise and nutrition. Supplements are exactly what the name implies, a 'supplement' to your nutritional program. What you're using now is fine, but it should absolutely not be your primary concern. Stick with the protein and creatine you are using, stick with the multi vitamin you are using.
You probably need to be taking in 3400-3700 calories a day in order to put on weight, spread out throughout the day, eating every two to three hours. In addiiton to muscle you will put on some fat, that is just the way it goes. After you hit your target weight, say 180 lbs, you then cut you calories a bit and lost the fat. If you still want more weight, you repeat.
Most importantly you must educate yourself and be consistent. Do not be discouraged. Read teh articles on this site and learn about workout and nutritional strategies, but do not be distracted by wild promises or flashy products.

[Lukosca]

Ill work out my back/legs and stuff of course; but, I think I'll give the supplements a try and see how they work out 2-3 months down the road - no progress? fine, then I'll pull the plug, but I think it's a certainty that they will improve my rate of progress. I mean, whats the bad thing about supplements, or with doing cardio AND lifting ? I don't want bulk, I want a lean cut muscular look ...Louis Dorman did the same as I plan, and look at him now :P www.louisdorman.com

I do want advice, but, can cardio and lifting together be THAT bad of a thing?

[TrainSmarter]

Why don't you do deadlifts?
It looks to me like you don't eat enough. Eating is more important than supplements. If you want information about supplements there is a seperate forum for that.

p.s. we get that you want to look like Louis Dorman.

[thephoenix]

Originally Posted by Lukosca

Ill work out my back/legs and stuff of course; but, I think I'll give the supplements a try and see how they work out 2-3 months down the road - no progress? fine, then I'll pull the plug, but I think it's a certainty that they will improve my rate of progress. I mean, whats the bad thing about supplements, or with doing cardio AND lifting ? I don't want bulk, I want a lean cut muscular look ...Louis Dorman did the same as I plan, and look at him now :P www.louisdorman.com

I do want advice, but, can cardio and lifting together be THAT bad of a thing?

The whole thing is dude is that no one can tell you what you need. You will rarely get 2 people let alone evryone agreeing on here so sometimes you get so much conflicting info you end up with more questions then when you started. My own advice would be to tone down everything a bit and look at it more long term. If you hit the gym 3 times a week and eat properly you'll be able to continue to do this long term and the results will come. try to stay away from fads, and if it sounds to good to be true it probably is. I find www.fitday.com alot help, and I hope you do to. Just read ALOT of the articles on here and take away what you think will help you. Eat right, work hard and you'll get the results you want.

[Lukosca]

Yes, I do want to achieve the lean, cut muscular look that louis dorman has - it's pretty ideal - alot of chicks I've talked to dont dig the "super big mass" look alot of bodybuilders achieve, as much as they might prefer a man with lean mass.

I could start doing Deadlifts, if they come that highly recommended - I have no reason to not do them, I have just elected other workouts in favor of them in the past.

[thephoenix]

Originally Posted by Lukosca

Yes, I do want to achieve the lean, cut muscular look that louis dorman has - it's pretty ideal - alot of chicks I've talked to dont dig the "super big mass" look alot of bodybuilders achieve, as much as they might prefer a man with lean mass.

I could start doing Deadlifts, if they come that highly recommended - I have no reason to not do them, I have just elected other workouts in favor of them in the past.

louis Dorman started out pretty heavy and wanted to lose alot of weight. You're quite small so you need to put on weight to get that "Louis Dorman look", so you can't follow the same dit/exercise regime as he did as you're trying to accomplish two different things.

[Lukosca]

Now that is quality adivce phoenix, thanks bro. I've noticed that trend with weightlifters, conflicting advice and all tht jazz seems to be the call of the day on a board like this - but still, it's all great when your as info hungry as I am!

I don't expect miracles in a month, I do expect results of course, but I fully expect my goals to be reached in the long term, say years down the road, patience is the key when it come to lifting I find - alot of newbies get discouraged by the beginning, when it seems like progress is slow


I've narrowed my list down to:
-NOW ADAM, 120 Tablets (Multi Vitamin - used the search function to find em!)

-Optimum 100% Whey Protein, Cookies N' Cream, 5 lbs

but for the rest, I'm torn between getting..

BSN NO-Xplode, 1.81 lbs, Lemonade Frost

OR

Prolab Creatine, 1000grams/powder
BSN Nitrix, 180 Tablets
(together)

About being "small", I'm actually pretty well framed for my weight ,
but I don't have much weight to lose. So, I walk evyerwhere, play tennis and kayak every now and then...do you think it's safe to say that considering how I am now, and with that level of activity, I don't need to jog and all that jazz in my routine? It's starting to seem that way

[Lukosca]

Originally Posted by Lukosca

Prolab Creatine, 1000grams/powder
BSN Nitrix, 180 Tablets
(together)

This is what I was leaning towards, you'd agree with that then?

[thephoenix]

had a look at your pic, and you're pretty cut already. buy enough creatine for one cycle and see if you notice a difference. make a detailed account of what weight your lifting now, and take some measurements(flexing) and do the same after the creatine cycle and see what the difference is.

[TrainSmarter]

Originally Posted by Lukosca

This is what I was leaning towards, you'd agree with that then?

It makes no difference. Either way you need to eat more, that is what counts. Supplements are not important. Food/nutrition is very important. You need to learn that simple fact as you are focusing on the wrong things. This is the workout programs forum, not the supplement forum.

What is your workout program in detail?

[Dirk D.]

You seem like a pretty reasonable guy with a good level head, so I'll just make this as clear as I can.

I would forget all supplementation (except protien powder) and learn how to eat properly and in a progressive manner. A great progressive diet will make up for crappy supplements, but supplements won't make up for a crappy diet. If you use the supplements and make gains, it will be the food that did it, not the supplements. Generally speaking, they are not needed if your food intake is adequate, which then makes them a waste of money. I know you've been fed lots of advertisements and statements to the contrary. Don't find out the expensive way like I did years ago.

There's nothing wrong with doing cardio and lifting. I do it whether I'm trying to add muscle or loose fat. Doing cardio while trying to add muscle is fine if you do it post workout or on an empty stomach in the morning. It will help keep fat gains to a minimum while building lean mass. Some fat gain will come, however.

Learn about training cycles. It seems like you've put more time into what magic potion you're going to take than what you're actually going to do in the weight room. It's not good enough to pick some routine out of a bodybuilding magazine, or, gulp, try to make one up by yourself. I'd suggest you learn about Dual Factor Theory and apply that to your training. A good place for a beginner to start is with a full body routine.

Dirk

[Lukosca]

Monday : Chest

-Bench Press
-Bent Arm Dumbell Pullover
-Chest Dips
-Cable Crossover (till failure)
-Decline Dumbell Benchpress

Tuesday : Shoulders

-Military Press
-Side Laterals
-Rear Laterals
-Shrugs
-Front Two Dumbell Raise

Wensday : Off

Thursday : Triceps/Biceps

-Bench Dips
-Concentration Curls
-Barbell Curls (till failure)
-Alternate Dumbell Bicep Curl
-Inclince Barbell Triceps Extension
-Drag Curl
-Reverse Grip Tricep Pushdown
-Incline Inner Biceps Curl ( till failure)

Friday : Back
-Upright Cable Row
-Underhand Cable Pulldowns (till failure)
-One Arm Dumbell Row
-Wide-Grip Lat Pulldown
-Seated Cable Rows
-Superman (till failure)

Saturday : Legs
-Leg Extensions
-Leg Press
-Barbell Squat
-Glute Kickback with 10 lb ankle weight
-Standing Calf Raises

Sunday : Off


I made this regime up, I'm unsure as to how many sets I'll be doing for each exersize - but, I'm looking to start off the first exersize with a lwarm up lighter weight, and doing two sets of 10-12 reps, then I shoot for 5x5 with a heavier weight (except for those noted: till failure) for the rest of the exersizes.

[Dirk D.]

Originally Posted by Dirk D.

It's not good enough to pick some routine out of a bodybuilding magazine, or, gulp, try to make one up by yourself.

Originally Posted by Lukosca

I made this regime up,

Gulp

Dirk

[Lukosca]

Heh, how about giving me back some feedback/suggestions instead of leaving me hanging? I've done the best with what I can work with here :P

[mydamnself]

You're a beginner, don't make up your own regimen. Use one designed by an experienced lifter or trainer. You cna avoid a lot of mistakes that way such as, oh, I don't know... doing way too much?
The issue of cardio and lifting is a reasonable one to discuss. There is a big difference between being someone who wants to build muscle and being a 'hardgainer' who has to struggle to put on weight.
Most importantly do this for yourself and figure out what YOU want. Women don't know what the hell they want. For instance, they claim they don't like guys who are *******s, but the more you're kind of a dick, and confident the more they come running. Focus on the psychological side for those concerns.

[Lukosca]

I used the lean muscular look as an argument to utilizing a cardio/lifting blend of a regime; getting chicks is important, but I'm doing this for myself first and foremost - I want to be cut, muscular where I'm not the biggest guy in the club, but big enough where I can hold my own if it comes down to it and not have to be overly worried over most of the guys there (at a club, persay).

Sound advice, I fiqured I was planning on doing too much with that routine :P How is this one?


Warm up set of 10-12 reps with lighter weight, rest done in a 5x5 fashion. Abs and calves done everyday, save on specified Off Days. You got it, a Louis Dorman regime right here - if anyone else has good workouts you might wanna share around/suggest for me to use...please post em!

Monday: Chest


Bench press
Cable Crossover
Chest dips
Decline Dumbell Benchpress


Tuesday: Shoulders


Military press
Side laterals
Rear laterals
Shrugs

Wednesday: Biceps/Triceps


Close grip bench press
Skullcrushers
Barbell curls
Incline dumbbell curls
Bicep Cable Pullovers

Thursday: Off

Friday: Back

Deadlift
Barbell row
Chin ups (failure)
Seated row
Superman (failure)

Saturday: Legs


Squats
Leg press
Leg extensions
Leg curls

Sunday: Off

Abs:


Crunch (3 sets to failure)
Twisting crunches (3 sets to failure)
Leg raises (3 sets to failure)
Calves:


Standing calf raises (4 sets - 10-15 reps)
Seated calf raises (4 sets - 10-15 reps)

[Lukosca]

Bump

[Dirk D.]

Stop fooling with your own routine and do one that has been specifically designed for beginners. For a beginner, training each muscle once a week, which may be fine for an advanced trainee, is not the quickest way to grow new muscle tissue. Full body routines are great, and an upper/lower split would be fine as well.

I've already told you to look up Dual Factor Theory and apply that to your training. Also, go into the archive and find routines for beginners. Most beginners try what you're thinking of trying and they don't get very far. It looks like you just pasted that routine out of Flex.


Dirk

[Lukosca]

Heh, I actually didn't copy my routine from a flex magazine, the first is mine, and the second I've taken one of Louis Dorman's and changed a few things to customize teh workout to my liking, and I'm not really a beginner, if you bohthered to read the above posts at all, I dont know alot about supplements and super organized training, but, I've been pressing weights and eating a weightlifter's diet for quite some time.

[Dirk D.]

Originally Posted by Lukosca

Heh, I actually didn't copy my routine from a flex magazine, the first is mine, and the second I've taken one of Louis Dorman's and changed a few things to customize teh workout to my liking, and I'm not really a beginner, if you bohthered to read the above posts at all, I dont know alot about supplements and super organized training, but, I've been pressing weights and eating a weightlifter's diet for quite some time.

I've read your whole post. You're a beginner. It doesn't matter if you've been doing this "for quite some time," I highly doubt you're out of the beginner's stage yet. It takes most trainees a year or two to get out of the beginner stage, and that's with doing everything right from day one. The majority of the people you see in gyms are still in the beginner stage, and most of them have been at it for years.

It's best that you don't try to learn about supplements, they're a waste of time generally speaking, especially for a beginner. Also, do a program that is specifically designed for beginners. A one bodypart per day once a week program is not optimal for a beginner. And one more time, learn how to cycle your training.

Dirk