Im wondering if its better/you will see better results if you train one muscle group per session - chest for example, or if you should combine two groups - chest and back for example.

Any thoughts?

Thanks.

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I was told by a local instructor..(something that he does)

While he is building muscle, he takes extra protein and takes Thermabol…from maximuscle…

he said it helps take off that extra bit of fat around your abs….

anyone got any advice on this??

Hi,

Im 29 5ft7in tall and 15.5 stones in weight.

So far ive learnt to have 5-6 small meals a day consisting of (protein+fat+fibrous veg).

My personal trainer at the gym, had me doing in every session a cardio workout at the start and ending with weight/resistance machine workout at the end (always this routine in every gym session). This not took forever to do it always left me feeling extremely hungry after the session resulting in me overeating everytime I came home.

Ive no opted to change trainer and split my training, so that 1 day I do cardio, the next I do upper body, then cardio, then lower body, then cardio and then upper again…total 6 days with 7th day as the rest.

My focus has also been on making sure my nutrition is correct to not make all my effort in the gym go to waste and to make sure i dont overeat after (usually after cardio).

I understand that post-training I should have whey protein and maltodextrin/dextrose as soon as possible but I could be wrong. After each session (weights or cardio) I always stretch thoroughly and then also do physiotherapy stretching that I must do altogether taking me anywhere from 10-40mins for just stretching at the end.

My question are these please:

1) Can you let me know if my new training regime is better or what you would advise compared to what I was doing before, all to lose weight and to tone/build muscle too.

2) What should I eat and when before & during my cardio session.

3) what should I eat and when before & during my weights session?

4) What should I eat after my cardio session & how long after stopping the exercise (ie before or after my stretching?)

5) What should I eat after my weights session & how long after stopping the final weights (ie before or after my stretching?)

6) Where can I buy anything that you advise to me, such as whey protein or maltodextrin etc.

7) When is the best time to take any vitamins/antioxidant supplements?

I also take EFA oil liquid and so can this be added to my post workout meal or should it be taken before or just anytime away from my training?

Thank you in advance

Adam

I guess this is the worst thing that cud happen to a body builder.due to kidney stone(Creatine caused)i gave up wrkout for atleast 1 yr,now when im back in gym I find my muscles gone soft n thin like bread,wht do I do to get back in shape(some hard dense muscles).I hope u find da answer n the reason why it happened.

I am 49, female, 5ft 4 and 10st 13 today so BMI about 26.
I’m on a weight loss plan (lost 4 stone so far, since last year), and now need to develop some muscle tone whilst losing the final stone or so in weight.

I do some exercise most days, I have my own horse so ride for 45 minutes to 2 hrs a day, and then all the general walking around, and yard work associated.

I want to do some exercise at home, twice a day as between the riding and a fulltime job I just wont get to a gym!

I have a reebok step, a resistance band, a hand strength gripper, and a set of dumbbells, 1.5kgs, 3kgs, and 5kgs.

So far I’ve worked out to do (twice a day)
Situps (3 sets or 15)
Pressups (from the knees - 3 sets of 15)
Crunches
Side leg lifts
10 minutes stepping, 25 per minute.
Some resistance band work

So how do I start using the dumbbells, a nd what else can I add in?

Hi I weigh at 10,10 with a fat % of 11. I’m going on holiday in august now i’ve started doing a 2 day split which is mon,tues,thurs and fri with abs on mon and thurs. My question is i stick to it will i have a beach body by august and is there any products that can help me. If anyone could help me i would greatly applicate it thank you

Thanks in advance guys

I am 22 and have been training with free weights and doing plenty of biking for the last year in a weightloss bid, having droppped a good 2 stone i decided i wanted to concentrate on building muscle as well as strip some more fat as the majority of the fat i wanted to loose is gone. I have a poor metabolic rate and had to put a ridiculous amount of effort in to drop the weight!

I joined a decent gym and booked in with a trainer who gave me a good split-training plan to fit in with my lifestyle. I have started supplementing my diet with Promax protein shakes and bars.

What i want to know is how much i should be looking to take? I weigh 12.5 stone and have one scoop of Promax mixed with milk after training. An example of my diet is this:

6AM: 2 x boiled eggs and 2 slices of wholegrain toast.

9AM: grapes, yoghurt and Wholegrain Ryvita snack bag (100 cals)

12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)

5PM: Wholegrain Ryvita snack bag.

8PM (after training): Grilled chicken breast.

10PM: One scoop of Promax mixed with milk.

Now im unsure whether what i eat contains enough protein, what im thinking about changing to is:

6AM: 2 x boiled eggs and 2 slices of wholegrain toast. OR Wheatabix with milk + one scoop of Promax with water.

9AM: Promax Diet bar

12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)

3PM: Tinned mackarel with wholegrain ryvita.

7PM: Immediately after training - do i need to take a protein shake with water?

8PM (after training): Grilled chicken breast in pitta.

10PM: One scoop of Promax mixed with milk?

Right, you can kinda see what i currently eat and what im thinking i maybe should be eating?

Id really appreciate input from you guys, im unsure whether i need to get more protein into my diet, ie every 3 hours or whatever?

Also, should i deffinately be taking Promax with water straight after training?

Is it true Promax with milk would be better before bed? But would Promax + water straight after training, followed by a chicken breast and then a few hours later Promax again with Milk be too much in the space of a few hours? Do i need to aim to eat the chicken breast before i go to the gym?

Sorry for spamming the questions. I just want to get things right for getting into shape!

Hey all,

can anyone tell me if I’m doing these excercises in the right order please? (I start off with 5 mins light rowing to warm up)

1. Deadlift 2. Bent Over Row 3. Pullover 4. Benchpress 5. Shrug 6. Military Press 7. Upright Row 8. Curl 9. Crunches

I am only targeting the large muscle groups and so am trying to stick to compound exercises as I do these in one session.

Many thanks for the help.