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Chronic Diarrhea · 04-28-2007, 11:58 AM

Actually you shouldn't work out any muscle group, sans abdominals for more than one time per week. A tentative schedule would look like:

Monday - Legs
Tuesday - Biceps, Triceps, Abs
Wednesday - Deltoids (shoulders), Trapezius ("traps")
Thursday - Back
Friday - Chest

The split can work in many ways. You could group chest with triceps in one workout, and back with biceps. in another day. The reason for this is chest exercises train the triceps as a secondary muscle and back exercises train the biceps as a secondary muscle. When you push (i.e. bench press) you work your triceps. When you pull (lat pull downs, cable rows, etc) you work your biceps.

Diet is by far the most important aspect of weight training to gain mass, especially bodybuilder-type mass. You won't go very far even if you have 4-5 cheat meals per week. You do want to eat a lot of meat, in particular boneless, skinless chicken breast. The breast is low on fat and a good source of protein. The most protein dense red meat is the top sirloin. a 16 oz cut contains about 81 grams of protein, which is almost 2x the amount of protein that the average person consumes in a day. It only contains about 17 grams of fat, which is quite low for red meat. Compare that with a ribeye cut, which contains only 63 grams of protein per 16 oz cut, and about 47 grams of fat.

Other great meats are tuna, which is a ridiculous source of protein. Even better is tuna's fat content is almost non-existent. 16 oz of canned tuna in water yields 115 g of protein and 3.7 g of fat. the protein/fat macro is very positive. Salmon is a good fish to eat as well. Flounder is excellent, with 99 g of protein per 16 oz cut and 15 g of fat.

You would wonder why I would recommend any fish over tuna, given the extreme low fat content. Many finfish meats contain Omega-3 fatty acids, which is a "good fat." Many people don't realize this, but the body needs fat to burn fat, as long as it is a good fat. So even if you're eating flounder, the fat content is, for the most part, good.

Aside from meat (which is the most important food you're going to need), I usually back up my meals with a lot of brown rice, broccoli, and cauliflower.

You'll need enough fiber to offset the high protein intake (prolonged intake of protein with inadequate fiber creates kidney stones). You'll want whole grain, whole wheat bread.I just eat a slice or two with my meals for a bread source. I'll also eat all-natural peanut butter (ANPB) with whole wheat bread as snack meals. ANPB's fat content and protein content is identical to regular peanut butter, but the fat source comes from natural peanut oil, which is a source of polyunsaturated fat, and a small source of Omega-3 fatty acid. Sometimes nutrition isn't about how much or low little the values say on the back, but what those numbers consist of. regular peanut butter and ANPB are vastly different.

Your first week of lifting, you'll want to learn proper form, good technique, and get a feel for where your limit is on each core lift. Weight lifting is technically meant to prevent injury in the sports world, not to get huge or stronger, although those two results are certainly positive. With proper form and technique, the risk of injury will decrease over time.

Here's a free and very good lifting program to read over. I wouldn't recommend using it until you're familiar with the weights, but the entire program goes into very, very good detail about warming up, stretching, and preventing injury. Most importantly, it gets everything right when it comes to weight lifting IMO.

You have to sign up to read it, but it's completely free and I've never been harassed with e-mail:
[url:63e63]http://www.ast-ss.com/max-ot/max-ot_intro.asp[/url:63e63]

Here's a great way to keep a tab on your diet:
[url:63e63]http://www.fitday.com/[/url:63e63]

	(#7)
Chronic Diarrhea is Offline 1st Lieutenant Posts: 4,318 Join Date: Jun 2002	04-28-2007, 11:58 AM Actually you shouldn't work out any muscle group, sans abdominals for more than one time per week. A tentative schedule would look like: Monday - Legs Tuesday - Biceps, Triceps, Abs Wednesday - Deltoids (shoulders), Trapezius ("traps") Thursday - Back Friday - Chest The split can work in many ways. You could group chest with triceps in one workout, and back with biceps. in another day. The reason for this is chest exercises train the triceps as a secondary muscle and back exercises train the biceps as a secondary muscle. When you push (i.e. bench press) you work your triceps. When you pull (lat pull downs, cable rows, etc) you work your biceps. Diet is by far the most important aspect of weight training to gain mass, especially bodybuilder-type mass. You won't go very far even if you have 4-5 cheat meals per week. You do want to eat a lot of meat, in particular boneless, skinless chicken breast. The breast is low on fat and a good source of protein. The most protein dense red meat is the top sirloin. a 16 oz cut contains about 81 grams of protein, which is almost 2x the amount of protein that the average person consumes in a day. It only contains about 17 grams of fat, which is quite low for red meat. Compare that with a ribeye cut, which contains only 63 grams of protein per 16 oz cut, and about 47 grams of fat. Other great meats are tuna, which is a ridiculous source of protein. Even better is tuna's fat content is almost non-existent. 16 oz of canned tuna in water yields 115 g of protein and 3.7 g of fat. the protein/fat macro is very positive. Salmon is a good fish to eat as well. Flounder is excellent, with 99 g of protein per 16 oz cut and 15 g of fat. You would wonder why I would recommend any fish over tuna, given the extreme low fat content. Many finfish meats contain Omega-3 fatty acids, which is a "good fat." Many people don't realize this, but the body needs fat to burn fat, as long as it is a good fat. So even if you're eating flounder, the fat content is, for the most part, good. Aside from meat (which is the most important food you're going to need), I usually back up my meals with a lot of brown rice, broccoli, and cauliflower. You'll need enough fiber to offset the high protein intake (prolonged intake of protein with inadequate fiber creates kidney stones). You'll want whole grain, whole wheat bread.I just eat a slice or two with my meals for a bread source. I'll also eat all-natural peanut butter (ANPB) with whole wheat bread as snack meals. ANPB's fat content and protein content is identical to regular peanut butter, but the fat source comes from natural peanut oil, which is a source of polyunsaturated fat, and a small source of Omega-3 fatty acid. Sometimes nutrition isn't about how much or low little the values say on the back, but what those numbers consist of. regular peanut butter and ANPB are vastly different. Your first week of lifting, you'll want to learn proper form, good technique, and get a feel for where your limit is on each core lift. Weight lifting is technically meant to prevent injury in the sports world, not to get huge or stronger, although those two results are certainly positive. With proper form and technique, the risk of injury will decrease over time. Here's a free and very good lifting program to read over. I wouldn't recommend using it until you're familiar with the weights, but the entire program goes into very, very good detail about warming up, stretching, and preventing injury. Most importantly, it gets everything right when it comes to weight lifting IMO. You have to sign up to read it, but it's completely free and I've never been harassed with e-mail: [url:63e63]http://www.ast-ss.com/max-ot/max-ot_intro.asp[/url:63e63] Here's a great way to keep a tab on your diet: [url:63e63]http://www.fitday.com/[/url:63e63]