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Old 02-08-2009, 07:48 AM   #33 (permalink)
Baraka_Guru
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Quote:
Originally Posted by guccilvr View Post
Well it really depends on what type of workouts you're going to be doing. If you're mixing your resistance training with cardio and yoga style excercises I would actually downsize the raw protein and go a little heavier on the carbs....
I was doing a basic/beginner weightlifting routine. That was just to get my muscles back to work after being away from it for several months. I'm now changing my routine to a similar mode to how I built my physique previously--namely, using high-intensity training (HIT).

This is how it breaks down each week:

Day 1 (chest/shoulders):
Dumbbell bench press 2 sets X 6-10 reps
Dumbbell lateral raise 2 X 6-10
Dumbbell shrug 2 X 6-10

Day 2 (legs/biceps):
Dumbbell squats 2 X 12-20
Dumbbell Romanian deadlifts 2 X 12-20
Dumbbell bicep curls 2 X 6-10
Barbell deadlift 2 X 5-8

Day 3 (back/triceps):
Single-arm bent-over row 2 X 6-10
Dumbbell pullovers 2 X 6-10
Single-arm overhead tricep extensions 2 X 6-10

If you aren't that familiar with HIT, this means I'll generally be lifting like so: 3 seconds positive, 1 second pause, 4 seconds negative, 1 second pause, repeat. And each weight setting will ensure temporary failure by the end of the set.

I originally did something like this as a fully-body workout once or twice a week, but I'm trying it split this time, as I want to save time and keep motivated. I was impressed with the results originally (it allowed me to "discover" my triceps and deltoids), though I haven't done this kind of training since. That was about five years ago. Since then I've tried various "conventional" means of weightlifting, but the results weren't as promising and it seemed like more work than it was worth. I'm a fan of efficient, intense workouts. I hate the idea of spending too much time in the gym doing four (or more) exercises for a body part when I know one will do if done in a certain way.

The big change for me was losing gym privileges and going with a free-weight setup at home.

As for diet, I normally go carb-heavy, though I do eat a fair amount of fat and protein. I typically aim for 120g or protein per day as a target, and this usually means I get 60 to 80g of fat, and the rest is carbs. (I'm ballparking it, but it should be a good picture.) I typically don't carry a lot of body fat, and I'm expecting to burn off this 5 or 10 lbs. in a month or two with this level of weightlifting, as that's what's typical for me. I have a high metabolism.

The only cardio I do is walk a few miles each day to and from work. I'm a fast walker though.

My goal is to build muscle mass. The fat loss is secondary, and will likely happen automatically.

I more or less would like your feedback on protein (and other things, I suppose). Specifics would be nice....but do indeed get a full recovery from last night.
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Last edited by Baraka_Guru; 02-08-2009 at 07:56 AM..
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