Is this WO ok?

[ssslayer]

I actually spread my WO over one week.

Actually it happens like this:

Day1: Chest + Abs
Day2: Lats + Back
Day3: Shoulders + Abs
Day4: Arms + Abs
Day5: Legs

However due to some or the other reason I am unable to carry the plan continuously, and at the end of the week realize that I have two off days also.

So 5 day WO + 2 off days (random).

Is this sufficient?

Sometimes back I was doing
Day1: Chest + triceps
Day2: Shoulders + biceps
Day3: Lats + Back
Day4: Bics + Trics (if my arms were not sore)
Day5: Legs
Day6: mostly cardio

However, I used to feel so much burnt-off that I decided to relax and went to the schedule mentioned fisrt.


Now I do slight cardio as warm-up, and slight cardio after WO.

[ssslayer]

and ... I am not trying to lose any weight.
Its just that my body doenst have any definition, so I try to keep my meals as frugal as possible.

However ideally, what I would like is reduction in fat and increase in muscular mass.

[Damien]

5 days is plenty, you shouldnt need to train any more than that. If you do, you will not be getting enough rest and your body will not have time to repair itself from the damage you cause in the gym. This means you will probably not gain any muscle, in fact you might lose muscle because of catabolism.

If you're going to workout 5 day, i suggest you use this order:

Day1: Shoulders
Day2: Arms
Day3: Legs
Day4: Chest
Day5: Back

With this setup, you don't have any conflicting muscle groups. Meaning you aren't training a muscle group that is still recovering from a previous workout.

You can throw abs on any of those days.

Do 3-4 exercises per large muscle group (ie legs, chest, back) and 3 for smaller muscle groups like calves, biceps and triceps.

Your workouts should take no longer than 45 mins. If it takes longer than that, you're probably resting too long.

Hope that helps u out man

[Doug]

Originally Posted by ssslayer

and ... I am not trying to lose any weight.
Its just that my body doenst have any definition, so I try to keep my meals as frugal as possible.

However ideally, what I would like is reduction in fat and increase in muscular mass.

How do you mean "frugal as possible" does that mean little portions and probably not enough total calories for recovery from your training...??

[ssslayer]

K, I will begin with Shoulder on Day1 from next week onwards
Hmmm, I think my WO lasts 1 hour usually (including the abs). And yeah I guess the abs take approx 15 min. So its fine ... ?

***

By frugal, I meant that I try to take carbs as less as possible, since I really am tired (mentally) of taking carbs in excess and gaining "lard".

So what I do, is to take smaller meals having smaller portions/servings of carbs. When I feel that my recovery/performance at gym is going down, I increase the carb intake a little bit.
I dunno if this is correct/wrong way.
But its been like approx 3 years of WO (overtraining + under training) and grossly wrong diet. and am now plain conservative in diet department.

:-|

[Damien]

Just make sure you are eating more calories that youre burning and make sure you eat complex carbs about 1 hr before your workout for energy and straight after your workout for insulin. If you don't eat carbs at these times you will be severly limiting your progress

[ssslayer]

Thanks, my carbs entirely come from whole wheat, rice, oat/barley/... (in decreasing order).
And oh Potatos also some times.

I hope all of these are complex carb thingies


One more thing, should I make some changes in my diet, now that I have started going to gym in the morning (~8-9 am) instead of evening (~8-9 pm)?

Earlier what I used to do was to have more of carbs throughout the day time. Especially mornings.
And night times i used to have more proteins/less carb-fat diet.

[Damien]

ssslayer, remind me what your goal is again? Gain muscle?

[ssslayer]

^ :-S

Gain muscle, but not at cost of losing definition.
I know I sound little retarded, but man I have been just too frustrated by gaining fat along with "trying" to gain muscle.


Man I sound like a bag of contradictions.

[Damien]

LOL, it's all good man

The main times you should eat is as soon as you wake up (so before your workout) and within 1 hour of finishing your workout. Have a good serve of protein and carbs in each of those meals.

Aside from that, just follow the usual muscle buiding doet guidelines and you'll be fine..