> Jake wrote: > (1) 5 to 6 small meals a day and eat right > (2) 3 days of weight lifting > (3) 3 to 4 days of HIIT cardio > (4) Drink a LOT of water > (5) Get 8 hours of sleep a night >
I would agree 90% with Jake. The 10% only being that it depends on what your goals are: endurance, power, bodyfat, etc. If you do a lot of cardio, your body will shed muscle (unless you lift, see below) and fat given a calorie surplus. A calorie deficit will cause your body to lower metabolism and store fat. This is why if you want to lose fat and gain muscle, you must lift heavy, low reps, and cycle a calorie deficit and surplus. As always, eat with lots of protein. Further, your body will compensate for whatever you throw at it. So if you do the stair stepper everyday you'll become efficient at it and each work out will require more time to burn the same X calories. For this reason you have to change it up at least once a month no matter what you do. http://www.t-nation.com/readTopic.do?id=1490871 Here's what I'd do: Monday ------------- * Optimum nutrition's Pro Complex, ground flax, Biotest's Flame Out, Optimum Casein protein, Celestial season's decaff green tea. Blend and chug. That's breakfast. (if you want morning carbs then 8oz of pom juice or some oatmeal) You can also add canned pumpkin - Yummy! * 30 minutes of low impact morning cardio * mid morn snack: myoplex or a protein bar/shake/etc * lunch: chicken breast or some protein source, flameout, low sodium V8, dried fruit (Target is great for this!) low carbs! * Afternoon snack low carbs! * dinner, same as lunch add veggies, no carbs! * Weight Training (chest, tris) - - bench press (5 sets, 1 warm up, 3 working, 1 failure) - incline dumbbell chest press (5 sets, same as above) - Decline bench (4 sets) - pec deck or flyes (4 sets) - triceps pushdowns or skullcrushers (4 sets) * Post workout 8oz of pom, then a Pro Complex shake w/ green tea * before bed: flameout, pro complex PM shake & Opti-men vitamin Tuesday --------------------------- * All meals the same * morning cardio 30 min, HIT or HIIT as Jake says if you want. Obviously the more intense the more endurance but you risk catabolism. * Lift (back, Bis) - overhand wide grip pullups (negative only if it works better like with me :) - wide grip barbell curls (I use the 'cambered' bar) - lat pull downs - seated close grip cambered bar preacher curl (elbows WAY out) - bent over 1 arm dumbbell rows - cross body 1 arm dumbbell hammer curls Wednesday --------------------------- Cardio it up Thursday --------------------------- - 30 min morning cardio - Military press - shrugs - lateral raise - front raise - reverse pec deck for rear delts - Deadlift Friday ---------------------------- - 30 min morn cardio - Squats - leg curls - hip sled squats ("hack squats") - Calfs (I prefer the hip sled for this) - leg press Saturday --------------------------- - 45-60 min morn cardio if you must - decline sit ups - weighted side bends - twisty machine or those funky twisty sit ups - any other crunches like maybe cable or something Sunday ----------------------------- rest already ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~| Create Web Applications With ColdFusion MX7 & Flex 2. Build powerful, scalable RIAs. Free Trial http://www.adobe.com/products/coldfusion/flex2/?sdid=RVJS Archive: http://www.houseoffusion.com/groups/CF-Community/message.cfm/messageid:231284 Subscription: http://www.houseoffusion.com/groups/CF-Community/subscribe.cfm Unsubscribe: http://www.houseoffusion.com/cf_lists/unsubscribe.cfm?user=89.70.5
