Looking for some Feedback

I'm trying to put on more muscle, and burn some fat.

My current work out schedule is:

Day 1 - Work out primarily back, and secondary Biceps
Day 2 - Work out chest, and secondary tricepts
Day 3 - Off
Day 4 - Legs
Day 5 Off

I then repeat. this schedule. I do 3-4 difference exercises per group (
just one for biceps and triceps)
I do 4 sets, with reps of 8. Also do some crunches on days 1 and 4

I'm going to start doing some cardio on day 3 and 5, assuming my legs aren't
too sore on day 5. Will be doing the High intesity, interval stuff
I work out for around 45-1 hr, during my lunch hour.

My diet.

Breakfast Bowl of vector cereal ( 7am), glass of orange juice
10am I have a banana
11am have a peanut butter and jam sandwich ( low sugar Jam, pure peanut
butter, with no added shit, on 100% whole wheat)

12pm is my workout

1pm have a protein shake
1:30 another peanut and jam sandwidch, orange
(a couple times a week I usually have tuna, or egg salad sandwiches instead)
2:30 have an apple
3:30 have a small yoguart cup ( again low fat/sugar one)

6 have dinner. Usually have a couple peices of fish, or chicken breast, or
low fat bison burgers, along with spinach, and another veggie.

I'm 26 male, 5'8", 165 pounds, 32" waste

not sure what my body fat level is, but can't see any abs anyways.

I've basically been at a wall for the last year or so, not really gaining
any strengh, no matter how hard I push myself, and not losing any fat.

What should I be changing to add more muscle, and burn more fat?

Should I be eating more? Or less?
Thanks for the suggestions

anyone?

"James" <fake@email.com> wrote in message
news:5Dvoh.119216$YV4.17565@edtnps89...
> I'm trying to put on more muscle, and burn some fat.
>
> My current work out schedule is:
>
> Day 1 - Work out primarily back, and secondary Biceps
> Day 2 - Work out chest, and secondary tricepts
> Day 3 - Off
> Day 4 - Legs
> Day 5 Off
>
> I then repeat. this schedule. I do 3-4 difference exercises per group (
> just one for biceps and triceps)
> I do 4 sets, with reps of 8. Also do some crunches on days 1 and 4
>
> I'm going to start doing some cardio on day 3 and 5, assuming my legs
> aren't too sore on day 5. Will be doing the High intesity, interval stuff
> I work out for around 45-1 hr, during my lunch hour.
>
> My diet.
>
> Breakfast Bowl of vector cereal ( 7am), glass of orange juice
> 10am I have a banana
> 11am have a peanut butter and jam sandwich ( low sugar Jam, pure peanut
> butter, with no added shit, on 100% whole wheat)
>
> 12pm is my workout
>
> 1pm have a protein shake
> 1:30 another peanut and jam sandwidch, orange
> (a couple times a week I usually have tuna, or egg salad sandwiches
> instead)
> 2:30 have an apple
> 3:30 have a small yoguart cup ( again low fat/sugar one)
>
> 6 have dinner. Usually have a couple peices of fish, or chicken breast,
> or low fat bison burgers, along with spinach, and another veggie.
>
> I'm 26 male, 5'8", 165 pounds, 32" waste
>
> not sure what my body fat level is, but can't see any abs anyways.
>
> I've basically been at a wall for the last year or so, not really gaining
> any strengh, no matter how hard I push myself, and not losing any fat.
>
> What should I be changing to add more muscle, and burn more fat?
>
> Should I be eating more? Or less?
> Thanks for the suggestions
>
>

James wrote:
> I'm trying to put on more muscle, and burn some fat.
>
> My current work out schedule is:
>
> Day 1 - Work out primarily back, and secondary Biceps
> Day 2 - Work out chest, and secondary tricepts
> Day 3 - Off
> Day 4 - Legs
> Day 5 Off
>
> I then repeat. this schedule. I do 3-4 difference exercises per
> group ( just one for biceps and triceps)
> I do 4 sets, with reps of 8.

List the exercises, weights and reps. Your exercise selection may be less
than optimal.

> Also do some crunches on days 1 and 4
>
> I'm going to start doing some cardio on day 3 and 5, assuming my legs
> aren't too sore on day 5. Will be doing the High intesity, interval
> stuff I work out for around 45-1 hr, during my lunch hour.
>
> My diet.

[...]

How does this break down in term of kcals [proteins, carbs, fats]?

>
> I'm 26 male, 5'8", 165 pounds, 32" waste
>
> not sure what my body fat level is, but can't see any abs anyways.
>
> I've basically been at a wall for the last year or so, not really
> gaining any strengh, no matter how hard I push myself, and not losing
> any fat.
> What should I be changing to add more muscle, and burn more fat?

The Holy Grail!

>
> Should I be eating more? Or less?
> Thanks for the suggestions



--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

Dnia 2007-01-08 James napisa³(a):
> I'm trying to put on more muscle, and burn some fat.
>
> My current work out schedule is:
>
> Day 1 - Work out primarily back, and secondary Biceps
> Day 2 - Work out chest, and secondary tricepts
> Day 3 - Off
> Day 4 - Legs
> Day 5 Off
>
> I then repeat. this schedule. I do 3-4 difference exercises per group (
> just one for biceps and triceps)
> I do 4 sets, with reps of 8. Also do some crunches on days 1 and 4

All seems to be all right, but if it doesn't work, it's not.

> I'm going to start doing some cardio on day 3 and 5, assuming my legs aren't
> too sore on day 5. Will be doing the High intesity, interval stuff
> I work out for around 45-1 hr, during my lunch hour.
>
> My diet.
>
> Breakfast Bowl of vector cereal ( 7am), glass of orange juice
> 10am I have a banana
> 11am have a peanut butter and jam sandwich ( low sugar Jam, pure peanut
> butter, with no added shit, on 100% whole wheat)
>
> 12pm is my workout
>
> 1pm have a protein shake
> 1:30 another peanut and jam sandwidch, orange
> (a couple times a week I usually have tuna, or egg salad sandwiches instead)
> 2:30 have an apple
> 3:30 have a small yoguart cup ( again low fat/sugar one)
>
> 6 have dinner. Usually have a couple peices of fish, or chicken breast, or
> low fat bison burgers, along with spinach, and another veggie.
>
> I'm 26 male, 5'8", 165 pounds, 32" waste
>
> not sure what my body fat level is, but can't see any abs anyways.
>
> I've basically been at a wall for the last year or so, not really gaining
> any strengh, no matter how hard I push myself, and not losing any fat.

It looks like high intensity approach is simply not working for you.
I'd try then higher frequency with lower intensity or maybe just higher
volume.

> What should I be changing to add more muscle, and burn more fat?
>
> Should I be eating more? Or less?
> Thanks for the suggestions

Hard to say, but it may not be a problem with nutrition. I'd rather
guess training. Give some more details about what you currently do,
but in general changing things should give you some results just
because your body will not be used to new routine. At minimum, change
your set/rep scheme. 3x10 and 10x3 both work, and if you stayed for
long in 4x8 range, going either direction may happen to work. Changing
your split may be worthy consideration too (for a simpler one. of
course).

--
Andrzej Rosa 1127R

"James" <fake@email.com> wrote in message
news:5Dvoh.119216$YV4.17565@edtnps89...
> I'm trying to put on more muscle, and burn some fat.
>
> My current work out schedule is:
>
> Day 1 - Work out primarily back, and secondary Biceps
> Day 2 - Work out chest, and secondary tricepts
> Day 3 - Off
> Day 4 - Legs
> Day 5 Off
>
> I then repeat. this schedule. I do 3-4 difference exercises per group (
> just one for biceps and triceps)
> I do 4 sets, with reps of 8. Also do some crunches on days 1 and 4
>
> I'm going to start doing some cardio on day 3 and 5, assuming my legs
> aren't too sore on day 5. Will be doing the High intesity, interval stuff
> I work out for around 45-1 hr, during my lunch hour.
>
> My diet.
>
> Breakfast Bowl of vector cereal ( 7am), glass of orange juice
> 10am I have a banana
> 11am have a peanut butter and jam sandwich ( low sugar Jam, pure peanut
> butter, with no added shit, on 100% whole wheat)
>
> 12pm is my workout
>
> 1pm have a protein shake
> 1:30 another peanut and jam sandwidch, orange
> (a couple times a week I usually have tuna, or egg salad sandwiches
> instead)
> 2:30 have an apple
> 3:30 have a small yoguart cup ( again low fat/sugar one)
>
> 6 have dinner. Usually have a couple peices of fish, or chicken breast,
> or low fat bison burgers, along with spinach, and another veggie.
>
> I'm 26 male, 5'8", 165 pounds, 32" waste
>
> not sure what my body fat level is, but can't see any abs anyways.
>
> I've basically been at a wall for the last year or so, not really gaining
> any strengh, no matter how hard I push myself, and not losing any fat.
>
> What should I be changing to add more muscle, and burn more fat?
>
> Should I be eating more? Or less?
> Thanks for the suggestions

Okay, you asked. FWIW, YMMV, etc.

I often get good results just by getting out of a rut. Like, I surprise my
body with a mega-helping or two of extra protein per week. I change up my
exercise routine every 4 to 6 weeks.

So, for example, I started this training episode (from a very low level of
fitness; downright fat and sickly, in October) with six weeks of trying to
increase the amount of weight I was able to lift (with complex lifts), and
counting my food portions to get control of my diet and make sure it was
balanced and healthy.

I got to the point where I was happy with how much I was deadlifting and
benching. So then I quit focussing on how much I was lifting, reduced my
lifting days to two a week, did HIIT on a racing bike two or three days a
week, added stiff-legged deadlifts and front squats to focus on the fact
that hams and glutes really needed some attention and my squat was weak, and
started adding a couple of extra-protein meals to my week. I did that for
about a month.

This month, I'm shifting focus to changing up my eating again (cutting some
more) and building core strength with abs work-outs and one-armed lifting.
I'm reducing my HIIT to once a week, and I'm increasing my lifting to three
days a week. I do light cardio the other couple of days a week besides my
rest day (and I'm thinking of taking up tennis for such light-cardio days).
I propose to give myself one "free meal" a week (like, tonight I'm taking a
friend out for his birthday and plan to drink wine and eat a nice filet
mignon -- no carbs other than booze tonight, which I don't usually drink
these days, but a big meal).

Throughout all the changes, I always try to keep a decent level of
competence on complex lifts (squats, deadlifts, rows, whatever) and try to
have some fun.

Every time I change something, I get a little burst of satisfaction with
seeing a quick improvement in whatever I'm focussing on. It's just a matter
of listening to my body and finding what it wants to do next. This
newsgroup continually gives me good ideas for the next round of changes in
my routine, and pinpointing where I'm still weak. But I'm not training for
competition or whatever. That's like, I dunno, rocket science or something.
I'm just trying to be strong and not hurt myself.

I'm pretty pleased with the results so far. I'm solid. My SO laughs with
glee when he touches my back -- it's like rock, especially compared the
flabby, aching mess it was last October. I've built a lot of muscle and
lost a lot of fat. I still have to some fat to get off my butt and belly,
but it's coming along nicely. And I'm enjoying it a lot.

So the key, for *me*, is change, I guess.

ep

Jamco wrote:
> anyone?
>
> "James" <fake@email.com> wrote in message
> news:5Dvoh.119216$YV4.17565@edtnps89...
> > I'm trying to put on more muscle, and burn some fat.
> >
> > My current work out schedule is:
> >
> > Day 1 - Work out primarily back, and secondary Biceps
> > Day 2 - Work out chest, and secondary tricepts
> > Day 3 - Off
> > Day 4 - Legs
> > Day 5 Off
> >
> > I then repeat. this schedule. I do 3-4 difference exercises per group (
> > just one for biceps and triceps)
> > I do 4 sets, with reps of 8. Also do some crunches on days 1 and 4
> >
> > I'm going to start doing some cardio on day 3 and 5, assuming my legs
> > aren't too sore on day 5. Will be doing the High intesity, interval stuff
> > I work out for around 45-1 hr, during my lunch hour.
> >
> > My diet.
> >
> > Breakfast Bowl of vector cereal ( 7am), glass of orange juice
> > 10am I have a banana
> > 11am have a peanut butter and jam sandwich ( low sugar Jam, pure peanut
> > butter, with no added shit, on 100% whole wheat)
> >
> > 12pm is my workout
> >
> > 1pm have a protein shake
> > 1:30 another peanut and jam sandwidch, orange
> > (a couple times a week I usually have tuna, or egg salad sandwiches
> > instead)
> > 2:30 have an apple
> > 3:30 have a small yoguart cup ( again low fat/sugar one)
> >
> > 6 have dinner. Usually have a couple peices of fish, or chicken breast,
> > or low fat bison burgers, along with spinach, and another veggie.
> >
> > I'm 26 male, 5'8", 165 pounds, 32" waste
> >
> > not sure what my body fat level is, but can't see any abs anyways.
> >
> > I've basically been at a wall for the last year or so, not really gaining
> > any strengh, no matter how hard I push myself, and not losing any fat.
> >
> > What should I be changing to add more muscle, and burn more fat?
> >
> > Should I be eating more? Or less?
> > Thanks for the suggestions
> >
> >Maybe you should try a new workout. Trying something new will shock your body and it is good for a change every 4-6 weeks Try eating more meals and watch your protein intake each day for gaining muslce and strength. You have to eat to get big. Don't be afraid to ask questions in the gym or for a spot. Also make sure your form is correct, once that is correct then you should go up in weight.
-Gym Freak-

In news:1168403461.946790.174730@k58g2000hse.googlegr oups.com,
gym freak <joshhumphrey@charter.net> typed:


>>>
>>> Maybe you should try a new workout. Trying something new will
>>> shock your body and it is good for a change every 4-6 weeks Try
>>> eating more meals and watch your protein intake each day for
>>> gaining muslce and strength. You have to eat to get big. Don't be
>>> afraid to ask questions in the gym or for a spot. Also make sure
>>> your form is correct, once that is correct then you should go up in
>>> weight. -Gym Freak-

How do you "watch your protein intake"?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Wed, 10 Jan 2007 10:01:29 -0000, "Bully"
<bully19@proteinbars.co.ok> wrote:

>In news:1168403461.946790.174730@k58g2000hse.googlegr oups.com,
>gym freak <joshhumphrey@charter.net> typed:
>
>
>>>>
>>>> Maybe you should try a new workout. Trying something new will
>>>> shock your body and it is good for a change every 4-6 weeks Try
>>>> eating more meals and watch your protein intake each day for
>>>> gaining muslce and strength. You have to eat to get big. Don't be
>>>> afraid to ask questions in the gym or for a spot. Also make sure
>>>> your form is correct, once that is correct then you should go up in
>>>> weight. -Gym Freak-
>
>How do you "watch your protein intake"?

Instructions on how to watch your protein intake:

1. Gather together all your intended protein intake for the day.

2. Place it on an uncluttered table.

3. Situate a chair in close proximity to the said uncluttered table.

4. Make sure you have your spectacles if you require them to see.

5. Sit on the chair and face the protein intake on the table.

6. Gaze intently at the assembled protein intake.

7. Make notes if you are so inclined.

8. Inwardly digest but do not ingest the protein intake.

And... well, like that really.

Was there a reason you asked?

HTH!

Charles wrote:
> On Wed, 10 Jan 2007 10:01:29 -0000, "Bully"
> <bully19@proteinbars.co.ok> wrote:
>
> >In news:1168403461.946790.174730@k58g2000hse.googlegr oups.com,
> >gym freak <joshhumphrey@charter.net> typed:
> >
> >
> >>>>
> >>>> Maybe you should try a new workout. Trying something new will
> >>>> shock your body and it is good for a change every 4-6 weeks Try
> >>>> eating more meals and watch your protein intake each day for
> >>>> gaining muslce and strength. You have to eat to get big. Don't be
> >>>> afraid to ask questions in the gym or for a spot. Also make sure
> >>>> your form is correct, once that is correct then you should go up in
> >>>> weight. -Gym Freak-
> >
> >How do you "watch your protein intake"?
>
> Instructions on how to watch your protein intake:
>
> 1. Gather together all your intended protein intake for the day.
>
> 2. Place it on an uncluttered table.
>
> 3. Situate a chair in close proximity to the said uncluttered table.
>
> 4. Make sure you have your spectacles if you require them to see.
>
> 5. Sit on the chair and face the protein intake on the table.
>
> 6. Gaze intently at the assembled protein intake.
>
> 7. Make notes if you are so inclined.
>
> 8. Inwardly digest but do not ingest the protein intake.
>
> And... well, like that really.
>
> Was there a reason you asked?
>
> HTH!

i wish i was as cool as you man !

Charles wrote:
> On Wed, 10 Jan 2007 10:01:29 -0000, "Bully"
> <bully19@proteinbars.co.ok> wrote:
>
> >In news:1168403461.946790.174730@k58g2000hse.googlegr oups.com,
> >gym freak <joshhumphrey@charter.net> typed:
> >
> >
> >>>>
> >>>> Maybe you should try a new workout. Trying something new will
> >>>> shock your body and it is good for a change every 4-6 weeks Try
> >>>> eating more meals and watch your protein intake each day for
> >>>> gaining muslce and strength. You have to eat to get big. Don't be
> >>>> afraid to ask questions in the gym or for a spot. Also make sure
> >>>> your form is correct, once that is correct then you should go up in
> >>>> weight. -Gym Freak-
> >
> >How do you "watch your protein intake"?
>
> Instructions on how to watch your protein intake:
>
> 1. Gather together all your intended protein intake for the day.
>
> 2. Place it on an uncluttered table.
>
> 3. Situate a chair in close proximity to the said uncluttered table.
>
> 4. Make sure you have your spectacles if you require them to see.
>
> 5. Sit on the chair and face the protein intake on the table.
>
> 6. Gaze intently at the assembled protein intake.
>
> 7. Make notes if you are so inclined.
>
> 8. Inwardly digest but do not ingest the protein intake.
>
> And... well, like that really.
>
> Was there a reason you asked?
>
> HTH!

i wish i was as cool as you man !