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Post by Drew Reiss on Jul 5, 2011 20:31:50 GMT -5
Ian,
I have been in contact with you via facebook and you have been really helpful in answering all my questions quite quickly. I will start posting my questions here as others may benefit from having the same questions..
First off my current training split is as follows
Day 1 AM Shoulder/Tri PM Back
Day 2 AM Cardio/Abs PM Legs
Day 3 AM Biceps/Traps PM Chest
Day 4 AM Cardio/Abs PM Rest
REPEAT
Note* I always begin each workout with about a 15 min cardio warmup
My nutrition is as follows... I have been mostly living off of subway... on Cardio Days i wont eat before i exercise then i will have a protein shake afterwards. on non cardio days i will usually eat some granola with a protein shake afterwards. every day i will eat a 6 inch 9 grain wheat double chicken breast subway sandwhich with lettuce and thats it about every 2.5 hours. each 6 inch is 390 calories 7g fat 38g protein 44g carbs.
I am currently supplementing with micronized creatine 5g. a few scoops of xtend and a multivitamin. some occasional jack3d.
my total calories usually come out to around ~2600 is that too much? i know it varies a lot on genetics and metabolism but i would say im about average.
am i missing any necessary supplements and am i eating enought of the right things?
also any suggestions for my training split?
again thank you so much for your help. you continue to go above and beyond what the average person would do and i really appreciate it.
-Drew
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Post by ianlauer on Jul 7, 2011 1:46:55 GMT -5
Your split looks fine to me; however, one simple change to two days will be beneficial. Day 1: do Back in the AM and do your Shoulders/Tris in the PM reason...you need your arms and shoulders fresh to get the most out of your back workout. Day 3: do Chest in the AM and do Traps/Bis in the PM reason....you want shoulder stability on chest exercises and you risk losing it when you do traps and bis earlier in the day. Supplements... I would add BCAA and Glutamine to your current supplement list...especially on the cardio days when you don't eat before you workout. Then take in morning and post workout. Subs are a quick way to get your basics...check their nutritional info online for sodium. For occasional meals or "off season" they are fine but as your only staple closing in on competition or shoots they aren't the best option. as for caloric intake it depends upon your metabolism which depends on your activity level and lean mass. you can see my most current training split at www.ShootReady.com and you can see my previous split in the current issue of IRONMAN (August Issue) p150-157. tip...raw almonds are a great snack and provide the body with healthy fats.
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Post by amreiss on Jul 7, 2011 7:16:36 GMT -5
Thanks so much! Good thing I read this before i went to do Bi/Trap this morning. Im going to do chest instead. Will Go out and get almonds today.
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