Help! on Whey protein, Diet and Workout

[CCKazi007]

I read a lot of articles and researched but I still got a few quetions I would like to be answered by someone who knows their stuff.

My Stats: 170 lbs, 6'2 bodyfat is around 18%
Goal: 195-205 lbs, 6'2 bodyfat around 6-8%

1. Recently bought Opitmum 100% Whey Protein shake at GNC, I was wondering if your suppose to take it daily or just after workouts? Is it bad if I took more than 170 grams of protein daily? I only get around 100 from meat/foods.

2. How much cardio should I do? I'm doing either 1 hour of intense basketball or cycling every off days. Is that burning too much calories?

3. I'm currently working out 4 days per week, I really want to make my legs stronger for sports so what day should I add another leg routine? Working out the legs once a week isn't working and I'm not seeing any gains.

- Mon. Arms/Shoulders
- Wed. Chest/Back
- Fri. Legs
- Sat. Upperbody

 

[donjuanjovi]

Best to take protein right after your workout. Your muscles will get the most out of it because they are craving nutrients. Also it may be a good idea to take some protein before bed (i take whey after workout and cytosport muscle milk before bed) to help avoid muscle catabolism while you sleep. Gaining 30 - 40 pounds of muscle is going to be very tough and is going to take a very long time. You can burn as many calories as you want as long as you replace them. You need a wealth of calories to gain weight. Way more than your body would regularily need. Along with a hyped up diet of calories and protein you need to lift big (compound exercises are best for building mass and size), and also rest big. Doing an hour of cardio on rest days is going to make it near impossible to reach your goals. Your body will eat unneeded muscle while doing cardio. Do not do intense workouts on a muscle group more than once every 5 -7 days. You will overtrain and be doing more bad than good. You have to be patient. The most common mistake made is not eating enough and not resting enough!

 

[donjuanjovi]

Also, spread out your shoulders and chest. You use your shoulders a lot when doing chest exercises and you also use your triceps for both. Working them too much and too close together will result in over training which result in little to no gains. Also you say upper body on saturday? What do you consider upper body? You've already done your chest, back, shoulders, and arms.

 

[CCKazi007]

My Sat. Upperbody routine looks like this...

- Incline DB Press
- Military or Shoulder DB Press
- Incline DB Flies
- One Arm DB Rows
- DB Curls
- Weighted Situps

How is it possible for football players to gain muslce if they train everyday? they usually lift in the morning and then spend the rest of the day running and doing drills! I'm an athlete and need to stay in shape which is why I do cardio but I still want pack on some pounds. Is this impossible? or can I just increase my calories?

Is this better?

- Monday / Arms Shoulders
- Wed / Legs
- Fri / Chest Back
- Sat / Upperbody or not?

 

[djtdot]

Upperbody = Chest + arms + shoulders + back. And you are already training them once a week. If you do it twice you might prolly over train them as it is right after the chest/back days. And I think most ppl will also say to spread your back and chest as far as possible.

 

[kickureface]

what reason for spreading out chest and back as far as possible?

what if you do something like this
mon squat
wed bench
frida deadlift

i dont think its that good to switch bench and squatting, so what's to do in this case?

 

[simon]

You're going to need to eat more protein. 1.5-2g of protein and 20 calories per lb of lean body mass. Find out how many calories you're burning with cardio, and replace those calories. Eat eat eat. Drinking lots of water (2 gallons) to keep your kidneys nice and kidney-like.

 

[EFFORT]

donjuanjovi put it well.... Playing basketball and doing hard cardio on off days is going to make gaining muscle hard if not impossible.

Football players, bball players, etc are adding muscle mass during the offseason. Athletes go through year long training cycles and focus on different things based on what time of season it is. During the season the athletes are doing training that maximizes performance.



kickureface is money with this

mon squat
wed bench
frid deadlift

Accessory work needs to be added but thats the basic idea (getting the big 3 up). Your current workout is sh*t throw it away. Don't feel bad your not alone, the routines i'm seeing people doing these days are so bad it makes me sad.

Simon is right on the mark with the protein recommendations and advice on finding out about calories.

All in all good advice. Your next step is to decide how serious you are about adding muscle right now. If your really serious then your going to have to put down the bball for awhile so you don't screw yourself out of gains and waste your time. Once u decide, and your ready to add the muscle, read the A-Unit sticky post,then search for Squat for big arms. After that take the format that kick wrote for you and add some accessory work. Then post up the rough draft of your workout here and we'll fix it up for you.

 

[mrRuckus]

You're going to need to eat more protein. 1.5-2g of protein and 20 calories per lb of lean body mass..

Of LEAN body mass? Sh1t, i'm a pig.

 

[simon]

Well it doesn't really matter. I eat about 1.75g of my total body mass.

 

[Warboss Alex]

guys, let's not get too anal here. whether you measure lean mass or overall bodyweight it really doesn't matter in the long run.

if you're a competitor you might give a damn about this, but since 99% of the guys here aren't..

 

[mrRuckus]

burp

 

[CCKazi007]

Thanks for the good advices it helped me a lot. I guess people mistook my partial routine and thought that I was doing that every other day. Well basically my routine is concentrated on the big three (Squats, Deadlift and Bench) here's the routine I think I maybe doing too much exercises each day.

Monday:

1. Deadlifts 2 x 5 and 1 x 10
2. Military or Shoulder Press 3 x 8-12
3. Pull-ups To failure x 3 sets
4. Tricep Extention 3 x 20
5. DB Curls 3 x 10
6. Wrist Curls 3 x 10
7. Weighted Situps

Wednesday:

1. DB Press 3 x 10 (I don't do BB cuz I work at home and don't have spotter)
2. Flat DB Flies 3 x 10
3. DB Pull overs (Skull crushers) 3 x 10
4. Dips to failure x 3 sets
5. DB shrugs 3 x 12
6. One-Arm DB Rows 3 x 10
7. Wighted Situps

Friday:

1. BB Squats 2 x 5 and 1 x 20
2. Stiff leg Deads 3 x 10-20
3. Leg Extentions 3 x 12
4. Legs Curls 3 x 12
5. BB Lunges 3 x 12
6. Calf Raises 3 x 20
7 Weighted Situps

- I'm thinking of adding Olympic style lifts since it's very good for athelets!? So if you have any suggestions to this routine please share your insight. I'll try to consume around 3000 calories and about 200 grams of protein daily.

I still got a few quetions...

- Should you consume 200 grams of protein even on the off/rest days?
- I have Whey Protein shake should I use that everyday or just on the lift days?

 

[manuva]

This workouts a mess - who recommended this?

Warboss Alex has written some awesome posts on bulking programs - search for them.

 

[CCKazi007]

This workouts a mess - who recommended this?

Warboss Alex has written some awesome posts on bulking programs - search for them.

Well basically I decided to take Arnold's workout and stick the 3 compound lifting (Squats, Dead, DB Bench Press) in and added a few more to help with my needs but I guess it sucks? can you please explain why it's a mess? What's a good routine? I searched all threads started by Warboss but I can't find any of his routines.

 

[manuva]

You're mixing muscle groups every workout rather than dividing them into groups.

Read this:

http://www.sosuave.net/forum/showthread.php?t=81347

 

[simon]

I'll try to consume around 3000 calories and about 200 grams of protein daily.

Don't try to, just do it. And bump up your calories to 3400 or more. Protein is kinda low too.

- Should you consume 200 grams of protein even on the off/rest days?
- I have Whey Protein shake should I use that everyday or just on the lift days?

Yes, each day, every day. Though I'd personally eat much more than 200g (~360g for me).
Get as much protein from whole food as you can, and THEN add whey shakes to get to your total for the day.

 

[mrRuckus]

Well basically I decided to take Arnold's workout and stick the 3 compound lifting (Squats, Dead, DB Bench Press) in and added a few more to help with my needs but I guess it sucks? can you please explain why it's a mess? What's a good routine? I searched all threads started by Warboss but I can't find any of his routines.

Are you Arnold? Why are you doing his routine?

Change it, football head.

 

[mrRuckus]

You're mixing muscle groups every workout rather than dividing them into groups.

http://www.dragondoor.com/articler/mode3/310/

 

[manuva]

http://www.dragondoor.com/articler/mode3/310/

The article talks about the importance of lifting heavy, and avoiding isolation exercises. Nothing new there.

As far as full body workouts, I quite agree. I have many posts discussing the benefits of a full body workout.