workout schedule.

[Maddwraph]

im thinking of Tuesday, Thursday, and Saturday working out with weights, and mon, wed, and fri doing cardio which is basically BJJ. would 3 days be too little to work with weights to get my muscles bigger? im also going to find a diet to make my abs show (if anyone knows of any good ones a 17 year old in high school can do?) but i will also continue with my protein shakes.

but is 3 days enough? thanks a lot

[Zapatista]

this all depends on your goal of lifting. I would personally say that you should have at least 4 days of cardio but if you must cut it short, I would say don't just rely on your BJJ to do the cardio, you must run/jog/bike/swim/jump rope. Something that is pure cardio. Plus, if you do end up doing cardio 3 times a week, one of the days should be high intensity training. For example. sprinting for a couple minutes then jog for one or two then sprint more again and keep repeating that.

As far as weight lifting is concerned, 3 times a week is plenty and don't try to push it too hard as you may end up hurting yourself or you'll burn out. And for your abs, a lot of cardio and crunches can give you the abs, if it's your body type, but remember that not everybody will have the ability to look a certain way. There may be a layer of fat around your abdomin (sp?) and it may not go away.

Now I don't claim to be an expert on this, but this is just what I have picked up from many different forums and what people have told me directly.

[vertigo]

As far as weight lifting is concerned, 3 times a week is plenty...

Agreed.. when weight lifting, you're still going to need a rest day between lifting days, just to give your muscles a chance to heal back up. Any more, and you'll probably be pretty sore, and I'm not sure if it'd do you any more good.

[Jay]

to get your abs to show first you must burn body fat to get your stomach completly flat do alot of cv ignore weights for now then after a few weeks start weights and work on your muscle groups but keep one day for just cv to maintain your physic. Im trying this and it aint easy as i get bored doing cv all the time but if you can concentrate better than me then i elive this is a very good method.

[Maddwraph]

cv? cardio vascular right? like running for a half hour? sounds good. i also gotta finda good diet, that seems to be top proirity. thanks a lot guys, ill just pick up a little on the weight lifting since its 3 days.

[orion82698]

Focus on a 40/40/20 diet.

40% Carbs

40% Protein

20% Fat

Carbs (Clean carbs) : 100% Oat Meal, Brown Rice, wheat pasta

Protein: Chicken, Pork, Red Meat, Fish

Fat: Nuts, yogurt.... so forth

Drink tons of water. I do about 1.5 gallons a day. Yeah, you'll pee a lot, but it's good. Get on a multi vitamin, and fish oil 3 times a day. Good fats will help burn bad fats.

Remember, to build muscle you need to eat more calories, then you would if you're trying to cut. If you wanna see your ABS, you're going to have to cut. Also, ABS are just like every other muscle group. They need rest. Working them more than 5 days a week is over training, and they will not develop.

Here is my diet that I created. I have lost 65lbs, and have gone from 38% Body fat, to 18%. I'm still working towards my goal, but my abs are starting to come through.

Breakfast 8:30am

1 scoop of Whey w/water

1 apple

Morning Snack 10:30am

1/2 Cup Oatmeal, 1/2 GoLean

Lunch 12:30pm

(Chicken 8oz

Salmon 6oz

Steak 8oz) <----- One of these

1 cup of Brown Rice

Veggies 1 cup

Mid day Snack 2:30pm

8 carrots,

yogurt 1 cup

Pre workout 5:00pm

1/2 cup Oatmeal

blue berries

Dinner 7-7:30pm

(Chicken 8oz

Salmon 6oz

Steak 8oz) <----- One of these

1/2 cup oatmeal

Veggies 1 cup

2 scoop of Whey w/water

Calories 1939 w/Chicken, 2081 w/salmon and Steak

Fat 17

Carbs 283

Protein 197

sugar 61

[Maddwraph]

ok, thanks a lot for the diet, a freind of mine gave me a deit i am going to start, ill list it here for you to see if its good. i thnk for breakfast, he wants me to eat just the egg instead of all that?

Breakfast: 5 eggs, only one with the yoke.

1 bowl of old fashioned oats

5 slices of turkey bacon

2 pieces of dark toast.

Lunch: turkey (cold cut chicken on bread)

any lettuce fruit, sweet potato.

After school: protein shake (and if i want, a scoop of peanut butter in it, or some berries)

Dinner: Grilled Chicken, tuna fish, something in that area (any more suggestions?)

Before i go to bed: protein shake

this diet is for me to get my abs, i am also going to drinka protein shake after i work out. what do you guys think of this diet? thanks

[orion82698]

Doesn't look too bad. Try to eat every 3 hours at the latest. Remember to have a go source of fat in every meal too. 40/40/20 is what you need. Make sure the peanut butter is 100% all natural. I do about 3 tablespoons of that stuff (I LOVE PEANUT BUTTER). Make sure all your bread is 100% whole grain. Also, it wouldn't hurt to add up all your carlories, protein, carbs and fat for the day. Remember, carbs don't make you gain weight, only your calorie intake does. Forget about what the scale says, go by what you look like in the mirror!

Good luck!

[Maddwraph]

thankss alot, for the protein shake, its okay if i use milk instead of water right? likea fter i workout? thanks

[orion82698]

Not a problem

No, you want to use water for protein shakes after a workout. Reason being, you have about 30-40 minutes after the muscle has been worked to get protein into your system to the muscle. Water is the quickest way to do this. If you use milk, your body will have to break the milk down first, then absorb the protein.

Simple answer, use water for protein intake after workouts