I have been currently lifting every third day since I was told that muscles need 72 hours to recover, true or not this is what I was told. I have been lifting for about a month and a half and have seen some pretty decent results. On the third day I would work everything uppper body wise. Biceps/Tri's, back, shoulders, chest, abs, etc. I work out for about an hour and a half and run about 2 miles on the treadmill. I have not worked legs (noob mistake I'm sure) because I have been trying work my way into a better schedule once I was able to make this work. I'm stuck and haven't seen any more recent gains. I looked at schedules on the stickies but honestly its a little overwhelming. I have been at 159 lbs and have been eating 6 small meals a day.
1 meal- Whey protein shake 24 g
2 meal- egg white omlet with ham and tomato with some wheat toast
3 meal- Muscle milk protein shake 16g
4 meal- Chicken breast with broccoli and brown rice
5 meal- Turkey cutlet with corn
6 meal- after workout 24g whey protein
I understand that I am probably making some mistakes as I'm new to this but please feel free to point out my mistakes.
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01-23-2011, 04:04 PM #1
Something the stickies didn't answer
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01-23-2011, 04:18 PM #2
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01-23-2011, 05:28 PM #3
- Join Date: Jun 2010
- Location: Illinois, United States
- Age: 35
- Posts: 5,075
- Rep Power: 1412
Depending on the portion size, looks like you have the protein there, but you need carbs and fat. When I was your weight I was hitting 3500-4000 calories a day (300g P, 350g C, 150g F (about)). You need to eat your pasta, rice, bread, fruit, and vegetables. Learn to love to eat PB by the spoonful. Just about all of my meals include a scoop of PB at the end.
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01-23-2011, 05:35 PM #4
Dude you eat like a chick.. man up...
Eat this
A bowl of oats and your shake add oil to the shake
2eggs 6 whites wheat toast 2tbs pb
Chicken thighs 12oz to a lb, a bowl of rice
Steak 12oz to a lb sweet potatoes
Ramen and spaghetti and meatballs everyday
Forget the turkey and chicken breast...
Add whey and nuts as needed
Eat ******* eat
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01-23-2011, 05:52 PM #5
Strong 6 snacks a day, where are your meals?
Bench: 572lbs (https://m.youtube.com/watch?v=9RrAfn0TfkY&feature=youtu.be)
Squat: 924lbs (https://youtu.be/hnvJ0SdCYKw)
Deadlift: 924lbs (https://youtu.be/KDS6TQ_--eM)
Bent Over Row: 485lbs (https://youtu.be/dc-t9k3f208)
Over Head Press: 405lbs (https://youtu.be/h3o4jOBa8IM)
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