Construction of a Superhero

[captain piddles]

Captain Piddles

age: 36
current weight: 196 lbs
current BF%: 19.5%

split:
day 1: chest-12-16 sets
day 2: delt-12 sets
day 3: tricep-12 sets
day 4: bicep-12 sets
day 5: back-12-16 sets
day 6: quads-12-16 sets
day 7: calves/hamstring-12-16 sets
day 8: off

cardio every day till BF% gets better

lets go!

[Heisman]

Originally posted by captain piddles
Captain Piddles

age: 36
current weight: 196 lbs
current BF%: 19.5%

split:
day 1: chest-12-16 sets
day 2: delt-12 sets
day 3: tricep-12 sets
day 4: bicep-12 sets
day 5: back-12-16 sets
day 6: quads-12-16 sets
day 7: calves/hamstring-12-16 sets
day 8: off

cardio every day till BF% gets better

lets go!

Bad idea. You won't be able to get away training 7 days a week and running everyday. Do you have a strict diet? Combine the legs and drop some of the sets. Also combine the back and biceps, and the chest and triceps. Then separate chest/tris and shoulder day. Run on your off days. However, your diet is the most important part in losing weight. Good luck!

[captain piddles]

my old routine was

day 1 chest delt tricep
day 2 cardio
day 3 back bicep abs
day 4 cardio
day 5 quad calf hammys
day 6-7 cardio

when I do cardio its 45 min @ 3.5 mph on the treadmill

running burns muscle

[captain piddles]

yesterdays workout

Febuary 9th, 2004
wt: 192lbs
Bf%: 19.2

training: Chest day

1) bench press 200x10 200x10 200x10
*these were great, slow and controled

2) incline bench press 120x10 130x10 130x10 130x10
* 120 was too light so I bumped it to 130

3) incline flies 30x10 30x10 30x10
* by the time I got to these I was worn out

4) crunches x25

length: 29 min
total volume: 12,900 lbs
volume per min: 444 lbs

Diet:
2520 cals
48 fat (17%)
21 sat fat
265 carbs (42%)
13 fiber
75 sugars
258 protein (40%)

cardio:
treadmill 45 min @ 3.5mph

overall notes:
not to shabby, I am planning on doing a bodypart everday,
start at the top then work my way down when I hit them all Im taking a day off then starting over, everyday Im gonna do cardio, at least untill my bf% looks better,
Im gonna follow this for a month or two then switch it up

[captain piddles]

Febuary 10th, 2004
wt: 196lbs
Bf%: 19.2

training: delt

1) db press 80x10 80x10 80x10
2) delt raise side 30x10 30x10 30x10
3) delt raise front 30x10 30x10 30x10
4) delt raise rear 30x10 30x10 30x10

length: 20 min
total volume: 5100 lbs
volume per min: 255 lbs

Diet:
3260 cals
78 fat (21%)
35 sat fat
388 carbs (47%)
28 fiber
83 sugars
244 protein (29%)

[captain piddles]

Heisman-
should I switch back to the old routine

even though I workout each day the volume is small
and my cals are kinda high for recovery
and the cardio isnt hard 3.5mph for 45 min

if this is still too much I will switch back
let me know what you think

[Heisman]

If you want to lose weight, why did you eat 700 more calories today than yesterday? Also, why didn't you run today if you plan on doing it everyday?

[captain piddles]

I ate more cause I had to unload trucks today at work
and I didnt want to interfere with recovery

and I usualy run before bed

[Heisman]

Okay. I still think that you can find a better routine and running plan, but if that's what you want to do, then I wish you success. I will be following this. Also, do you always do three sets of ten?

[Heisman]

Do some searches for HIIT Cardio. I hear that it works wonders.

[captain piddles]

I only started doing 3 sets of 10 for this routine,
I will go back to my old one

I switched cause I was getting bored with it

but it makes more sence than what I am doing now

for cardio do you think running at 5mph for 20 min would be better than 45 min at 3.5?

BTW- thanks for posting in the journal !

[noname]

Originally posted by captain piddles
running burns muscle

Huh? How so?

[captain piddles]

I read somewhere it burns protein too along with carbs

[noname]

Originally posted by captain piddles
I read somewhere it burns protein too along with carbs

I call BS. Maybe after long duration running and after depleting glyogen stores your body may start to use muscle for energy. But anything under 45 minutes isn't going to cause damage.

[captain piddles]

article:

Does Aerobics Make You Lose Muscle?
Dateline: 05/19/00



Hey Tom does aerobics make you lose muscle? An answer to this "burning" question by Tom Venuto.

Yes, Lori it's true. It's a scientifically proven fact that muscle proteins are broken down and used for energy during aerobic exercise. However, you are constantly breaking down and re-building muscle tissue anyway. This process is called "protein turnover." Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles. That's just a normal part of life. Your goal is simply to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay anabolic and you gain muscle (or at least maintain it).

This fact of human physiology has often been taken out of context and used to scare people into not doing cardiovascular exercise for fear of losing muscle. When you fast overnight as you sleep, you lose muscle too, but that doesn't mean you should stop sleeping!

Sure, it's possible for you to lose muscle from doing too much cardio, but it's highly unlikely. Shying away from cardio completely because you think you'll lose muscle is a huge mistake. Only excessive amounts of cardio would cause you to lose muscle. Extreme amounts of aerobic work, such as the type of training done by competitive endurance athletes, could be considered over-training. Over-training tips the scale towards the catabolic side. Just look at the slight, wiry physiques of any distance runner or triathlete if you need proof of that. It's difficult to generalize and pinpoint one specific amount as too much, but a safe maximum guideline would be 45 -60 minutes of cardio a day, 6 to 7 days a week. Within these limits, you shouldn't worry about losing any muscle - as long as the proper nutritional support is provided. Beyond 60 minutes a day, you hit a point of diminishing returns and you may increase the chance of injury, over-training and muscle loss.

Trainer John Parillo has always been an advocate of lots of aerobics, even for his bodybuilder clients who are trying to gain muscle mass.

"Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles," says Parillo. "Aerobics forces oxygen through your body, increasing the number and size of your blood vessels. Blood vessels are the 'supply routes' that transport oxygen and nutrients to body tissues, including muscles, and carry waste products away for muscular growth, repair and recovery. The expansion of this circulatory network is called 'cardiovascular density.'"

So, according to Parillo, aerobics can actually enhance recovery from weight training and increase muscular growth by developing the circulatory pathways that provide nourishment to the muscles. Cardiovascular training is important for good health, for fat burning, and for muscle-building.

Losing muscle has more to do with inadequate diet than with excessive aerobics. If you suspect you are losing muscle there are four likely causes:

1. You are not eating enough protein. Protein is the only nutrient that can be used to build muscle. To stay on the anabolic side you must eat five to six protein containing meals every day. Each meal should be spaced out approximately three hours apart. Research has proven that if you are physically active, you need a minimum of .8 grams to 1 gram of protein per pound of body weight. Bodybuilders may need even more.

2. Your carbohydrates are too low. Low carb diets are often used for fat loss, but it is a mistake to cut your carbs too drastically. Carbohydrates are protein-sparing, so even if you are eating large amounts of protein, you can still lose muscle if your carbs are too low.

3. You are not eating enough calories to support muscle growth. This is actually the most probable cause of muscle loss. When your calories are too low, your body goes into "starvation mode." Your metabolism slows down and your body actually burns muscle tissue to conserve energy. Muscle is metabolically active tissue, requiring a great deal of caloric energy just to maintain it. That's why your body will shed muscle if it thinks you are starving.

4. You are not training with weights. It is a common misconception that if you want to lose weight, you should start with cardio only and add the weighs later - another big mistake! The weight training helps keep you from losing muscle while you are dieting.

You are much more likely to lose muscle from not eating enough than you are from doing too much cardio. All too often, people are afraid to eat a lot and do a lot of cardio at the same time. It doesn't seem to make sense. Logically, it appears that the two would cancel each other out, but the opposite is true. Many people believe they must "starve" the fat by drastically lowering calories. Unfortunately, this approach can cause you to lose muscle along with the fat. The only way to maintain your lean mass while losing fat is to feed the muscles with plenty of protein and nutritious calories while at the same time, burning the fat off with lots of cardio.

Whether your goal is muscle development, fat loss or both, you should always include some form of cardiovascular activity as part of your training program. Unless you're talking about some kind of ultra-endurance regimen, AEROBICS WILL NOT CAUSE MUSCLE LOSS. In fact, aerobics supports the pathways that help you build muscle!

If you have any questions to this workout or any other workouts please post all the questions on the forum, which is here to help you in all aspects of your work outs from beginner to experts. Post your questions here.

[captain piddles]

the article points to moderate intensity cardio
running 7-8 mph isnt moderate intensity

[captain piddles]

there was an article in muscle mag or muscle and fitness
I forget which one where IFBB pro jamo nezzar stated that precontest he walks on the treadmill at 3-4 mph to keep his body from slipping into catabolism

[noname]

Originally posted by captain piddles
the article points to moderate intensity cardio
running 7-8 mph isnt moderate intensity

I didn't see anything in the artical that supports your statement. In fact, the artical seems to agree more with my statement.

7-8 mph for 20 minutes is moderate intensity, for 60 minutes its high intensity. 10-12 mph for 10 minutes is high intensity and for 2 minutes is moderate intensity. Walking is low intensity.

[Heisman]

Originally posted by captain piddles
there was an article in muscle mag or muscle and fitness
I forget which one where IFBB pro jamo nezzar stated that precontest he walks on the treadmill at 3-4 mph to keep his body from slipping into catabolism

Don't pay too much attention to muscle magazines, and research HIIT. It has worked for lots of people on this site.

[captain piddles]

Don't pay too much attention to muscle magazines, and research HIIT. It has worked for lots of people on this site.


Ive used hiit before and liked it


noname- when your cutting you are eating under maintenence
calories

"3. You are not eating enough calories to support muscle growth"

there is a difference between running on a 3500 calorie a day diet
and a 1800 calorie a day diet