Am I doing something wrong? Workout/Supplements/Meal Plan included

[Kilim]

Background:
32yo Asian Male, 185lbs, 5'8"
Started workout program May 12, 2008 after 7 year hiatus. (approximately 1.5 weeks ago).

Goal (Short): To be toned and have a defined body with 6pack abs before the summer is over.
Goal (Long): To have the dream body that I always wanted. Ripped and buff!

Workout Program
Weekday Morning: Cardio
Weekday Lunch Day 1: Arms (Bi's & Tri's)
Weekday Lunch Day 2: Back/Shoulders
Weekday Lunch Day 3: Legs
Weekday Lunch Day 4: Chest
Weekday Lunch Day 5: Misc. - Maybe Circuit Course
Weekday Evening: Abs Burnout

Meal Plan & Supplements
(included my current creatine loading schedule + current supplements can be found at My BodySpace)
5-6am: Lipo-6x + 8-12oz water
6: Light Breakfast (ie: Fruit, Protein bar/shake)
6: Creatine Loading (5g Creatine + 6oz juice)
7-8: Cardio + Drink Intra-workout drink (1/2 scoop Purple Wraath + 20oz water)
8-9: Breakfast (ie: Western Omelette + potatoes) + Fish Oil and 1 tagblet Now Adam
10-11: Protein Shake 1-1.5hrs Pre-Workout (50g protein)
11-12: Pre-WO Shake 30-45mins Pre-workout: (1 scoop White Flood + 8-10oz water)
11-12: Pre-WO Shake 30-45mins Pre-workout: (1 scoop White Flood + 8-10oz water) + Creatine Loading (5g Creatine)
11-12: Pre-WO Shake 30-45mins Pre-workout: (1 scoop White Flood + 8-10oz water) + Creatine Maintenance (5g Creatine)
12pm-1pm: Lift Weights + Drink Intra-Workout drink (1 scoop Purple Wraath + 20oz water)
1-2: Post-Workout protein shake (50g protein) 20-30mins Post-Workout
1-2: Post-Workout protein shake (50g protein) + Creatine Loading (5g Creatine) 20-30mins Post-Workout
1-2: Lipo-6x
2-3: Lunch (ie: Tuna Sandwich) + 1 tablet NOW Adam
4-5: Protein Bar (42g Protein)
5-6: Creatine Loading (5g Creatine + 6oz juice)
6-7: Abs
7-8: Dinner (ie: Steak + potato + asparagus)

Problem/Question:
I started my new supplements this Monday and as of today, Thursday, I have been feeling weird.
I have this weird burning sensation in the back of my throat and wondering if anyone is having the same problems.

Also not sure if it is supplement related or just me.
I killed my legs yesterday and when doing chest today I was feeling really weak. Around 35-45mins of working out today I started getting dizzy so I stopped for the day.
Did my normal meal + supplement schedule for the day and took a 1/2 HOT Shower and ate lunch and my dizzyness is pretty much gone.
Is this maybe because I am doing something wrong? And if so, what you guys think it is?

I am also kinda iffy on the Purple Wraath and White Flood at this time.
I was using No-Explode the week before and I was feeling some energy 30-45minutes of using it.
30-45minutes AFTER taking White Flood, I currently am not getting that same energy boost.
So I am asking if I am doing something wrong.

Also, I have Milk Thistle.
I haven't used it yet cuz I am not exactly sure when to use it.
Do I use it when I am cycling off from my supplements? or take it everyday no matter what?

Thanks for your time and patience for those that reply back to this.

[patleb940]

I think you forgot to mention what food/supplements you take why you sleep.
Seriously, my question to you is : is there a time of the day where you're NOT taking something?
Another thing is your split. I know some people here, including me, don't like the bodypart splits and prefer Full Body Workouts three times a week or Upper/Lower Splits (4 workouts a week; upper 1, lower 1, upper 2, lower 2).

I will give you an advice reagarding your workout though: there is no need to do abs everyday, you gotta give them rest. Remember, abs exercises don't burn the fat, diet does.

[Kilim]

I think you forgot to mention what food/supplements you take why you sleep.
Seriously, my question to you is : is there a time of the day where you're NOT taking something?
Another thing is your split. I know some people here, including me, don't like the bodypart splits and prefer Full Body Workouts three times a week or Upper/Lower Splits (4 workouts a week; upper 1, lower 1, upper 2, lower 2).

I will give you an advice reagarding your workout though: there is no need to do abs everyday, you gotta give them rest. Remember, abs exercises don't burn the fat, diet does.

I am just following my buddy's advice now that I started working out again.
I came here to get some opinions and advice.

Now that I went thru 2 weeks of this plan, I actually think I may change it a bit.

There is an ab class on Tuesday & Thursday nights at my gym so I may just do that instead.
So far, I am happy with the way I am doing the split for now.
Just wondering if I am doing anything else wrong? or can do better?

[Omm]

Since you took 7 years off, I would work my way slowly with both the workouts and supplements. You don't want to get burned out.

Start with a few weeks of a full body or 2 day split, and eventually work into something more complex. And with the supplements, remember they are exactly that, supplements, maybe 10% at best of what you gain. Better off saving them until you start to stall.

Just look at the stickies, bro.

[Kilim]

Since you took 7 years off, I would work my way slowly with both the workouts and supplements. You don't want to get burned out.

Start with a few weeks of a full body or 2 day split, and eventually work into something more complex. And with the supplements, remember they are exactly that, supplements, maybe 10% at best of what you gain. Better off saving them until you start to stall.

Just look at the stickies, bro.

Thanks.

I just made today and rest of the weekend as my rest day after my body pretty much told me it is BEAT!
2 weeks of hardcore punishment did it!

I have 2 plans of attack and will decide soemtime this weekend of rest on what to do:

Plan is either Rippletoe's Program or 1 of britlifters workout sample.

Rippletoes program
http://forum.bodybuilding.com/showthread.php?t=712752
Monday, Wednesday, Friday: Rippletoe's Program plan
Tuesday & Thursday: Cardio (30-45mins)+ 30min Ab class (Theres a Ab Class at the NYSC I am going at so gonna try it out.)

Minor thing is I am going to do Rows instead of Cleans as I don't know how to do them right yet. (And I don't think my gym will allow me to do cleans there)


Another set of workout plan I am thinking of also is by britlifter: http://forum.bodybuilding.com/showth...hp?t=107853341

WEEK 1

Monday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 3 x 8

Wednesday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 2 x 8

Friday
Deadlift 2 x 5, 1 x 3
Leg Press 2-3 x 10
Wide Grip Pullups 4 x 8
Bicep Iso 3 x 8


WEEK 2

Monday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 3 x 8

Wednesday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
Pullups/ DB Row 3 x 8
Bicep Iso 3 x 8

Friday
Bench Press 3 x 5
Incline Press 2-3 x 10
OH Press 3 x 6-8
Tricep Iso 3 x 8

Repeat


Which 1 should I follow 1st?

[Farley1324]

I'm partial to Starting Strength myself, but brit knows enough to get you going in the right direction.

BTW: If you do an ab class while doing Starting Strength you aren't doing the program exactly as Mark describes.

[Kilim]

I'm partial to Starting Strength myself, but brit knows enough to get you going in the right direction.

BTW: If you do an ab class while doing Starting Strength you aren't doing the program exactly as Mark describes.

Hmm right.
maybe I should just restart this monday following britlifters plan.
This way I can actually add the info from BodySpace in it also

I think I am going to do britlifter's plan for 3-4 weeks:

WEEK 1

Monday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 3 x 8

Wednesday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 2 x 8

Friday
Deadlift 2 x 5, 1 x 3
Leg Press 2-3 x 10
Wide Grip Pullups 4 x 8
Bicep Iso 3 x 8


WEEK 2

Monday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 3 x 8

Wednesday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
Pullups/ DB Row 3 x 8
Bicep Iso 3 x 8

Friday
Bench Press 3 x 5
Incline Press 2-3 x 10
OH Press 3 x 6-8
Tricep Iso 3 x 8

Repeat

Then switch to his other plan for another 3-4 weeks:


Day 1
Legs/ Back/ Bi's

4x Squats: 5 reps
3x Ham Curl: 8 reps
3x A Row: 8 reps
2x Bicep Curls: 10 reps

Day 2
Chest/ Delts/ Tri's

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Calf Work: 15 reps

Day 3
Legs/ Back/ Bi's

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4
Chest/ Delts/ Tri's

4x Incline DB Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off


Then probably start over again.

[Farley1324]

Hmm right.
maybe I should just restart this monday following britlifters plan.
This way I can actually add the info from BodySpace in it also

I don't follow.

What does bodyspace have to do with which routine you follow?

[Kilim]

I don't follow.

What does bodyspace have to do with which routine you follow?

Nothing at all.
Its just there for me to track my progress.

Just got myself a small notepad and gonna write up my workout plan this weekend as I relax at AC.
Then upload that data on the BodySpace just for me to track my progress.

I guess I am a more visual person and I need to visualize my progress.

[Farley1324]

Nothing at all.
Its just there for me to track my progress.

Just got myself a small notepad and gonna write up my workout plan this weekend as I relax at AC.
Then upload that data on the BodySpace just for me to track my progress.

I guess I am a more visual person and I need to visualize my progress.

Keeping a log is good.

[Kilim]

Ya.
This website is great also as I am relearning some stuff that I forgot and learning things I didn't know!

I can't wait to start over again this monday!
Today and this weekend is rest time so I can take on next week and the weeks to come in better light!

My wife is telling me I should slow down a bit because I am way too motivated and excited about getting in shape again lol

OOHRAH!

[Rowdy3090]

BTW: If you do an ab class while doing Starting Strength you aren't doing the program exactly as Mark describes.

I don't have the SS book with me right now (lent it to a friend) But I'm pretty sure I recall Mark states in the book, some assistance ab work can accompany the workout if required.

[Farley1324]

I don't have the SS book with me right now (lent it to a friend) But I'm pretty sure I recall Mark states in the book, some assistance ab work can accompany the workout if required.

If done while you are at the gym for the SS workout. Not on off days.

[fbcoach]

Kilim,
You can't go wrong following Brit's advice. He knows his training. If you are serious about leaning up (diet), I will be glad to help. I was a competitive BB many years ago and have tried it all. Anyway, GOOD LUCK!!

[Kilim]

Kilim,
You can't go wrong following Brit's advice. He knows his training. If you are serious about leaning up (diet), I will be glad to help. I was a competitive BB many years ago and have tried it all. Anyway, GOOD LUCK!!

Awesome!
Any advice and help is greatly appreciated!
My past 2 weeks diet is practically what I have posted in the original post.
So tell me some good info on diet & stuff

[fbcoach]

Awesome!
Any advice and help is greatly appreciated!
My past 2 weeks diet is practically what I have posted in the original post.
So tell me some good info on diet & stuff

Hey Kilim,
Sorry it took so long to respond. I would simplify things by excluding so many supplements. Keep only what is needed. Then, eat 5-6 small meals made of protein, carbs, good fats, and fiber. You may try eating about 2000 calories for 4-5 days, then bump it up to 3000-3500 calories per day. I don't have time to explain everything right now, but this a good starting point. Increase calories in the form of carbs on higher calorie days. GOOD LUCK!!

[Kilim]

Hey Kilim,
Sorry it took so long to respond. I would simplify things by excluding so many supplements. Keep only what is needed. Then, eat 5-6 small meals made of protein, carbs, good fats, and fiber. You may try eating about 2000 calories for 4-5 days, then bump it up to 3000-3500 calories per day. I don't have time to explain everything right now, but this a good starting point. Increase calories in the form of carbs on higher calorie days. GOOD LUCK!!

Thanks, reply back with it when you have time.

Right now I am just following britlifter's plan as I posted above.
Starting with teh 3 day plan for 4-6 weeks then follow it up with the 4 day plan and work from there.

Right now I am just using Prolab Creatine on a maintenance dose of 5g/day.
Also using my Isopure Zero Carb Protein Powder as my protein supplement.
I tend to use it 2 scoops(50g protein) Isopure Protein shake post-workout.

Pre-workout breakfast tends to be: Omelette (2 eggs, diced tomato , diced ham) + 1 cup rice.
(Wondering if making it 2 cups of rice for breakfast would be too much? I am Asian so we love rice )
I usually follow it up with a 2 scoop (50g protein) protein shake 1hr pre-workout.

I been trying to watch what I eat for the most part.
i have to track it better to see if I am eating enough or not.

I guess I should type up a sample weekly meal plan to see if I am doing it right nor not.
Slowly trying to keep a log of everything I do this week to see how it works out.
But I think I may not be eating enough calories for the day if I need to have around 3000-3500 calories/day!
Hell when we was doing Mountain Warfare training when I was in the USMC, I think we only needed 4000 calories/day!
I guess I just don't think I am pushing myself enough at this time.

[fbcoach]

Hey Kilim,
If you are serious about wanting a 6-pack, your have to cut those calories. 2000 calories was just a guideline. Cut your maintainance calories by about 1000 per day, then add them back in every 4-5 days. This will help you maintain lean bodymass and restore your glycogen levels. Diet down past where you want to be, then you can eat your way back up to where you look full, hard, and vascular. I will help you more later on. I am between class periods while I am writing this. Which Asian nationality are you? I go to the Philippines every summer....LOVE THOSE PINAYS

[fbcoach]

By the way....stay with Brit's routines suggestions.....they work!!

[Kilim]

Thanks FB.
Can't wait for your more detailed info
All help is always appreciated.

I think I am going to switch to britlifter's 4 day a week plan.
I am about to do the 3rd day plan this friday and I am not feeling sore at all.
When I was doing my buddy's intense workout plan I was doing that body part until I am fatigued.
So I think I will change to the 4 day week plan sooner.

As for the diet, I think I should go and read up on my nutrition books I have here while I await for your detailed help

All I know is this.
I am so weak and pathetic at this time and am excited that I am doing soemthing about it finally!
Gonna add my log ASAP here.

PS:
I am Filipino, born and bred and left the country back in 1989.
Joined the USMC at 1997 and Honorably Discharged on 2001.
Now I am married to a Southern Belle and we have a 5year old and I just graduated from LPN School
RN School starts this january and I plan to work at the VA Hospital once I get my license.

[forcasa]

what are your specific weight and bf related goals? it's hard to tell if you want to bulk or cut (assuming cut).

WAY too many supplements imo and not enough real food. where is your pre bed meal? where are your healthy fats? some fish oil pills???

[Kilim]

what are your specific weight and bf related goals? it's hard to tell if you want to bulk or cut (assuming cut).

WAY too many supplements imo and not enough real food. where is your pre bed meal? where are your healthy fats? some fish oil pills???

At this time I just want to tone up and lose my fat to look good for the summer.
Then I would like to bulk up a bit.
According to this online thing I used, I am 185lbs with ~40lbs of fat and 19.3% bodyfat.

My Short term goal is to get cut and have my old body how it used to be 7 years ago, lean and trim + 6pack abs.
My long term goal is to get stronger and a bit bigger and get down to 15% Bodyfat!
I am thinking I can't cut and bulk at same time? or maybe I have no idea what I am talking about
I am really unsure of what weight I should be for the strength and look I am trying for.


This week I have cut down on the supplements, specificly the stims.

Now I am using:

Isopure Zero Carb Protein Powder
Prolab Creatine Monohydrate
NOW Adam: Multi-vitamin
GNC Triple Strength Fish Oil

What do you mean by Pre-bed meal? What should it be?

Now that I finished my creatine loading this is my typical meal plan:

Lifting Days:
~8am: Breakfast (Omelette - 2 eggs, diced tomato & ham, green peppers + 1 cup white rice)
~8am: 1 tablet NOW Adam Multi-vitamin + 1 tablet GNC Triple Strength Fish Oil
~10: Fruit (1 Pear) + 1 Protein Shake +
~10:30 - 5g Creatine with 12oz juice
12-1: Workout
1-1:30 - Protein Shake + 5g Creatine
2pm: 1 can Tuna + 1 slice cheese + 2 wheat bread + 1 tablet NOW Adam Multi-vitamin
~4pm: 1 Protein Bar or fruit
~6pm: Dinner (Steak + Potato + Asparagus)


This is pretty much what it has been like this week.
Any suggestions would be greatly appreciated.

[forcasa]

you go 14 hours without eating - eat some casein protein (cottage cheese, 1% milk, diet yogurt) before bed. also add in some fats to slow digestion and keep your muscles fed overnight - your fish oil and/or some nuts.

I'm not convinced on juice before a workout either, some slower digesting carbs might be better.

head over to the fat loss forum and check some diet plans..

[N@tural1]

I think I am going to switch to britlifter's 4 day a week plan.
I am about to do the 3rd day plan this friday and I am not feeling sore at all.
When I was doing my buddy's intense workout plan I was doing that body part until I am fatigued.
So I think I will change to the 4 day week plan sooner.

hey there.

please don't take lack of soreness (DOMS) as a poor workout.

soreness is not an indicator of a good workout, what IS, is progression, adding either weight to the bar or more reps.

so long you're able to progress then you're gonna get stronger/grow, irrelevant of whether you feel DOMS or not.

[fbcoach]

Kilim,
Forcasa has given you some good ideas, but let's try the KISS approach.
-Plan 5-6 meals..mostly REAL food
-no less than a gallon of water/day
-you have to get to 10% or less to see your abs
-either cut, maintain, or bulk

Specifics

-Eat about 2000 calories/day for 4 days; eat between 200-250gms protein, the rest made up of carbs;fats will take care of themselves naturally
-every 5th day, go up to 3000-3500 calories/day by adding in carbs, keep protein constant..you be the judge on 3000 or 3500
-this works EVERY time
-in a few weeks or if you begin to lose muscle, only stay with 2000calories for 2-3 days before a higher calorie/carb day
-when you are close to your goal, decrease the 2000 calorie/ day by a day..for example 3 days low cals-1 day hiher cals....then you would go to 2 days low cal-1 day higher cals...then 1-1 until you were eating higher cals every day.

Gotta go back to work..just post any specific questions you may have and I will tell you my reasoning.

By the way..I'm a southern guy, and going to marry a Pinay Good Luck bro!! and appreciate what you soldiers are doing for all of us here

[Kilim]

Thanks EVERYONE!

I am working heard on researching and trying to figure out how to make this all work for me.
I want to optimize everything so I can get to my goal ASAP!

On Diet:
My current gym is NYSC and there is some sample meal plans in it that I am going to try out and I am trying to log what I am doing.
Also looking at other meal plans I have seen by others to keep a variety available.
Already know about the gallon H2o/day and haven't been this hydrated since I was back in the USMC lol.
I pee throughout the day again lol.
Trying to figure out how I can count my calories this week to see if I am staying within limits or not and so I can make it easier for me to plan meals in the future.

Question on Pre-bed nutrition.
Is a protein shake ok to be it?

On Lifting:
I will keep on doing britlifter's plan workout plan, but I think I may add some yoga classes 2x/week to keep my flexibility while doing some cardio at least 3x/week also.

I am currently unemployed until I get my license in a moth or 2 so I am taking advantage of this time to sculpt my body.
I just have to get some sort of activity during my non-lifting days so I am making them my Cardio/Yoga days.
I just LOVE lifting and have to actually teach force myself to have my rest days between lifting days for rest and recuperation.
But I think the cardio/yoga should be light enough.
Since I started working out again, I feel weird when I am not doing anything active

This is now my workout for the week:

Monday-Wednesday-Friday: Lift Weights
Tuesday-Thursday: Cardio (Run 3 miles or Bicycle/Blade for 45mins) + 45min Yoga
Saturday: Light Cardio
Sunday: Rest


Thanks again everyone!
All are most helpful and I will post my logs soon to show my progress
After reading up and thinking soem more, I think I may decrease my weight by a few to make sure my form is right when lifting.
Have to remind myself I am not as strong as I used to be and NEED to start slow and light to get to be stronger!
Got to make my lifts Slow & Steady with good form even if I start out light for now!

Addendum:
Found a nice site to keep track of my diet!
http://www.my-calorie-counter.com

[Kilim]

I just wanted to make sure about something real quick.

I am trying to get rid of the bodyfat that I have accumulated with the 7 years of inactivity.
So I am thinking that I may have to "Cut" 1st?
From what I read I will have to decrease my calorie intake to about 1850-2400 cal/day with my current weight.

Am I right to think that I will need to "Cut" 1st to lose the fat and regain definition? Then "bulk" up back to my current weight but have the fat replaced with muscle?

[Farley1324]

I just wanted to make sure about something real quick.

I am trying to get rid of the bodyfat that I have accumulated with the 7 years of inactivity.
So I am thinking that I may have to "Cut" 1st?
From what I read I will have to decrease my calorie intake to about 1850-2400 cal/day with my current weight.

Am I right to think that I will need to "Cut" 1st to lose the fat and regain definition? Then "bulk" up back to my current weight but have the fat replaced with muscle?

More or less.

It's very hard to gain muscle and lose fat at the same time...thouth the more fat/less strong you are the easier that is. It's also very hard to gain muscle without also gaining at least some fat.

You can bulk then cut, or cut and then bulk, if you are unhappy with your current BF%

[fbcoach]

Kilim,
Follow the advice I gave you at the beginning to start your cut. Then as you bulk, every now and then do a short cutting phase. This is what I do at 48yrs of age. I got it down (what works for me) pretty good. I am not contest cut, but standing relaxed, my stomach is flat, and you can see an outline of my abs.

[Aletha]

You've started blasting from the gates. I agree with the guys, abs 3 times a week is good. I would not have started on the LIPO-6 so soon. I feel that losing the weight natuarally gives you a better and healthier output.