hhhm ok..:
I usually start the day with a protein shake and a banana. Sometimes a bowl of cereal if I have time.
For lunch I usually have a sandwich under 350 calories if I can with a nutrigrain bar (about 150 calories) and a bottle of water, or a plate of salad, potatoes and 5 or 6 eggs with the yolks removed.
In the evening I usually have chicken or tuna with new potatoes and a big bowl of salad.
If I'm training I have a protein shake about an hour after training, usually just before eating chicken or tuna. hhm. Is that protein overload?
And if I've done a heavy chest session I usually have a shake before bed as well. Oh and I been recently taking this R1882 Pro Steroid thing as well.
As for excercise..
I go about 2 times a week at the moment, plus another once or twice for boxing, which includes press ups and heavy bag punching for a long time (will this add muscle?)
I get one big chest workout a week because I seem to be sore for too long after to do any more. This workout varies but I generally go for something like..
3x8 reps on incline smith machine to start. I usually have to drop the weight a bit after the first set cos I lose strength quickly. I start with 20 kg on each end then drop to 15
3x8 on incline flyes (11.5 kg)
3x8 on decline press ( not sure of weight-its on a machine)
3x8 on decline flyes (11.5 kg)
3 reps down to 8 from 12 on over the head lying flat on the bench type thing. Starting with hands on one dumbell behing the head and lifting it down to stomach and back)
Sometimes I'll do 3 sets from 12-8 on the wire flys on the machine. (The ones you pull down)
And I'll do 3 x 8 with the biceps on 11.5 kg then 15 kg on last two.
On shoulder and back days I do something like:
3x8 on the shoulder press machine
3x8 lifting to the side at 4 o clock and holding (15kgsih) (for side of shoulder)
3X8 lifting up to 90 degrees with a slight twist at the end (7.5 kg)
11.5- 15kg on biceps, 3x8
Lat pulldowns 3x 12-8
3 x 12-8 on the flat bench raising the dumbell for the lats
People say I should go from 12 down to 8 but I lose strength quickly, and by the set of 8 I cant lift as much as I could if I started on 8 and went up to 12. (if you see what I men) So I start with a very low weight and just do a load of reps to warm myself up to the exercise, then on first rep of 8 i just go balls to the floor. Then work up to 12. With other excercises I just do 3 set of 8 because I seem to have more stamina for these excercises.
Any advice you have on this would be very welcome. I want first and foremost to grow my chest. I'd rather spend all my time on that, and a little on my outer shoulders, as I think my chest is behind the rest of me, until I'm more balanced, then do more of everytning else.
Can anyone give me a killer chest recipe? Maybe i'm doing it all wrong I don't know!
Also I'm torn between losing the fat and putting on the muscle. Should i just go on a major fat burn until I'm skinny, then go on a major muscle bulk up? Or the other way round? The belly will start coming back very easy if I'm not careful.
Sorry for the essay! |