Ok lets start off.. I am 19 years old, I weigh about 145-150 lbs. and i'm about 5'8".. I just started working out recently, I've been doing a split routine. But i work in the oilfield so when i goto work i'm usually gone about 3-4 days out of the week, so is it better to a full body workout 3 days out of the week, another question would i be over training if i did a full body workout 3 days out of the week? i kinda want to get big and have toned abs.. First off i don't eat right, i smoke and i drink beer. I need some help eating right, whats good for me? if someone gives me really good explanations and guide me whats wrong and right, detailed, I will send 20$ to your paypal
i hope thats not against the rules on this forum, thanks.
Keep your money.
While money is essential for responsibilities in life and our controlled human wants and desires, it isnt everything.
What one cannot put a price tag on is the absolute beauty and correct morality that comes within a person. Some persons with far less have far more when one opens the eyes.
You begin by "educating yourself" enough......to become your own personal trainer........when circumstances exist.......that you cannot afford one. This is the bottom line.
1. What is your current split routine?
2. What equipment do you have available?
Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 2rd link.
What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.
Go here and read on some basic and fundamental information:
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
Weight Training Information:
Weight Training 101
Weight Training Technical Articles
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Some Info on the ab core:
Abdominal Training
How to get abs guide
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Go here for some thoughts on the mental side:
Weight Loss Intricate
The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
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All of the links, plus additional links (Not Listed here) that may be of interest:
http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html
Programs to view and consider:
Various Training Programs
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Change your eating habits (below are some suggestion examples)
The
3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the
Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
○ Try eating 5 to 6 smaller meals during the day
And, do get all upset that you can fit in 5 to 6 meals per day. Be MORE concerned with your total calorie intake, macronutrients, and micronutrients, through the day. Whether its from 3 meals or 8 meals.
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○
Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○
Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○
Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○
Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
○
Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
Dietary Fiber
○
Vegetable suggestions:
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).
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Some "suggestions" on boxed cereals: (understand there is much variety in a good breakfast than what is listed here):
1. Steel Cut
Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of
Go Lean Kashi cereals.
3.
Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4.
Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5.
Shredded Wheat and
Shredded Wheat and Bran: (
NOT SUGAR TOPPED)
POST
SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
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Post
Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
Alpen No Sugar Added Cereal
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Starting a personal Journal:
You may want to consider creating a journal in the journal section of the forum. This way you can ask additional questions, post your diet and training, keep a log of thoughts, etc.
A lot of persons view these logs, and it could assist you, possibly, in allot of ways!
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Drop the smoking.....! What are you thinking?
If you make the "choice" to drink and want your goal, then use your brain to fit it in --through diet and fitness knowledge.
If it causes a problem within your goal........GET RID OF IT......
If you dont, then you just decided that alcohol consumption (when it is the cause of goal malfunction) means far more to you than you goal......and dont whine to me.
ROCK ON!
PEACE AND HAPPINESS TO ALL!
ROCK ON EVERYONE!
BE HAPPY and spread love to all!
Best wishes in all that you do in life and within fitness,
Chillen
