Good daily workout tips?

[plushDJ 10+ year member]

you're 170 so def not 3000. Even 2500 might be pushing it because it might be hard to hit that mark without junking up the diet. I'd say a really clean 2000 to start off with would be killer. Personally I'm 6'1 172lbs and a wicked hardgainer so I'm around 2500-3000 a day with about 200-250g of protein.

 

[DBfan187 5,000+ posts]

so what range should i stay in calorie wise? ive never counted calories before. not lookin to get huge or anything like that, just put on alittle muscle and maintain it.
2000/day?

2500/day?

3000-3500/day?

http://www.t-nation.com/readTopic.do?id=546491&pageNo=0

First I need to decide how many calories to consume per day. I may adjust this number as I go along, but I need to have a place to start. I know for sure I want to get more than 1300 calories per day. Here's how I'll get my starting numbers. First plug total bodyweight into this equation:

(10.2 x bodyweight + 879) x .50 = _____
Now do it again with this equation:

(10.2 x bodyweight + 879) x .60 = _____ (Only the .60 is different.)
So, let's say a guy weighs 193 pounds and wants to see what his physique would look like at a ridiculously shredded 180:

(10.2 x 193 + 879) x .50 =
1424 calories
(10.2 x 193 + 879) x .60 =
1709 calories
Now, let's round those numbers to the nearest hundred for the sake of simplicity: 1400 and 1700. What our sample guy has now is the absolute minimal and maximal amount of calories he's going to consume while on the Velocity Diet.

My plan is to get close to the first number on non-training days and close to the second number on training days, but as long as I don't fall above or below this range I think I'll do fine.

 

[perfecxionX 10+ year member]

fyi , im about 220 and if im trying to gain weight ill go close to 6000 on lifting days

 

[duece212 5,000+ posts]

A good read:

http://forum.bodybuilding.com/showthread.php?t=3720211

You can see how to calculate a rough idea of calories there. I'd do that and then don't be afraid to experiment for a few weeks. Maybe you eat a bit too much and add a little fat weight, and learn to eat less. Maybe you don't gain the muscle you want so you add a little more calories to the mix.

A few weeks of testing out eating habits won't ruin you for life...it will actually get you a better real life idea of what your body needs.

 

[perfecxionX 10+ year member]

so my advice would be to start at 3400 a day (20cal per lb) and 255(1.5 gram protein per lb).

 

[billabongcr 5,000+ posts]

http://www.t-nation.com/readTopic.do?id=546491&pageNo=0

1306.5 and 1567.8

so ill shoot for about 1400/day

 

[billabongcr 5,000+ posts]

wwooaahhh...i got huge differences in what i came up with and some suggestions.

now im effed up.

 

[perfecxionX 10+ year member]

http://www.t-nation.com/readTopic.do?id=546491&pageNo=0

did you read that article? its for obese people who want to see concentration camp-like results

 

[jag09 10+ year member]

do 1 min. of push-ups. 1 min. of sit-ups. then your plyo stuff to get warmed up with a nice pace for a 2 mile jog. then go lift like chest one day then cardio, then abs and arms, cardio, then like legs

 

[NeverEnuffBass 10+ year member]

the company i work for owns a subway as one of the companies within it, and when im on the clock i eat at work for free.
i picked up one of their (i think its new) subs called the feast. its got salami, pepperoni, turkey and roast beef. ham too, but i leave it off. lettuce, pickle, oil and vinegar. mmmmm. havent checked the calories on it yet tho

Stick to the turkey, much better for you than salami & pepperoni

so what range should i stay in calorie wise? ive never counted calories before. not lookin to get huge or anything like that, just put on alittle muscle and maintain it.
2000/day?

2500/day?

3000-3500/day?

Sorry Billabong don't feel like skimming the entire thread, but i knwo you had mentioned taking a protein at night, which protein is it?

 

[billabongcr 5,000+ posts]

do 1 min. of push-ups. 1 min. of sit-ups. then your plyo stuff to get warmed up with a nice pace for a 2 mile jog. then go lift like chest one day then cardio, then abs and arms, cardio, then like legs

ive started to, when im not sore, do a set of pushups every commercial break at night when the tv is on. ill do them how i was supposed to do them when i had fckups in class when i was in karate..feet on a stool, like 2-3ft high, and do a set. im pretty satisfied with those, can feel it in the chest, back, sometimes neck the day after.

Stick to the turkey, much better for you than salami & pepperoni
Sorry Billabong don't feel like skimming the entire thread, but i knwo you had mentioned taking a protein at night, which protein is it?

bag just got thrown out tonight, but i believe it was a company called..AES or something. whey protien, 23g iirc. ill make up a shake each night consisting of ice, milk, protien powder, and a banana for flavor.

 

[DBfan187 5,000+ posts]

did you read that article? its for obese people who want to see concentration camp-like results

which reflects most of the users here.

 

[billabongcr 5,000+ posts]

werd

 

[NeverEnuffBass 10+ year member]

bag just got thrown out tonight, but i believe it was a company called..AES or something. whey protien, 23g iirc. ill make up a shake each night consisting of ice, milk, protien powder, and a banana for flavor.

I highly recomend protein by Optimum Nutrition. Take one serving in the afternoon and one before bed just as you did with the other stuff with the ice, milk and bannana. Try mixing in low fat natural penut butter if you are looking for a diffrent taste. This link is to the Pro Complex formulma which I used to take. I now take the Pro Complex Gainer because I am trying to bulk up.

http://www.bodybuilding.com/store/opt/pro.html

 

[billabongcr 5,000+ posts]

good deal. i need to go and buy a new bag anyways, so ill look around.

well thanks guys. ill report back in a few days again. let ya know how everything is goin.