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Old 07-17-2013, 12:49 PM   #951
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I'm lifting Sunday, Tuesday, Thursday and Friday. I run at least 3-5 miles Monday, Wednesday and Saturday.

I weight 185 right now, weighed 210 a few months back.
I rep with 185 on bench and squat right now
Haven't been doing any dead lifts for fear of re-aggravating my back.
I lift at home or at the Y.

That's great. I am going to scan a program that I use. It's nothing fancy, based on a combination of strength and hypertrophy and uses big compound lifts for the primaries. If you follow this for 5-6 weeks you will see an increase in strength and size as long as you eat and that's fairly easy.

It will fit in well with your back, it uses Romanian Deadlifts rather than full deads, this concentrates more on the upper 2/3 of the lift and is much easier on the back
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Old 07-17-2013, 12:50 PM   #952
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Much appreciated, thank you!
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Old 07-17-2013, 01:03 PM   #953
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I'm lifting Sunday, Tuesday, Thursday and Friday. I run at least 3-5 miles Monday, Wednesday and Saturday.

I weight 185 right now, weighed 210 a few months back.
I rep with 185 on bench and squat right now
Haven't been doing any dead lifts for fear of re-aggravating my back.
I lift at home or at the Y.
Stop running.

Squat 3x a week if you can. If not twice a week. Once 3-4 sets of 20...once max out...
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Old 07-17-2013, 01:05 PM   #954
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You need a day off to rest as well...
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Old 07-17-2013, 01:06 PM   #955
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How many times a day do you eat and what do your meals typically consist of?

How tall are you?
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Old 07-17-2013, 01:13 PM   #956
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Stop running.

Squat 3x a week if you can. If not twice a week. Once 3-4 sets of 20...once max out...
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How many times a day do you eat and what do your meals typically consist of?

How tall are you?
I'm not going to quit running. I enjoy it too much and it's helped me with hockey a ton.

I'm 6'5

Typical meals for the day would be
2 cups oatmeal
3 cups yogurt
chicken breast with white rice
salmon or tilapia with quinoa
two eas myoplex original shakes
I mix in asparagus, broccoli and green beans with most meals after breakfast.

It varies a bit but I find myself eating these things the most. The portions are as large as I can get down right now. I know I probably need to be eating more. If I'm forced to eat out, it usually consists of a chicken or pork burrito bowl from chipotle.
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Old 07-17-2013, 01:23 PM   #957
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I'm not going to quit running. I enjoy it too much and it's helped me with hockey a ton.

I'm 6'5

Typical meals for the day would be
2 cups oatmeal
3 cups yogurt
chicken breast with white rice
salmon or tilapia with quinoa
two eas myoplex original shakes
I mix in asparagus, broccoli and green beans with most meals after breakfast.

It varies a bit but I find myself eating these things the most. The portions are as large as I can get down right now. I know I probably need to be eating more. If I'm forced to eat out, it usually consists of a chicken or pork burrito bowl from chipotle.
That's fine but understand if you continue to run, it is very counterproductive to putting on muscle mass.

Holy sh.. 6'5"....185 lbs? I see now why you want to add muscle mass......

Yes your food intake needs to be revised...
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Old 07-17-2013, 01:30 PM   #958
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That's fine but understand if you continue to run, it is very counterproductive to putting on muscle mass.

Holy sh.. 6'5"....185 lbs? I see now why you want to add muscle mass......

Yes your food intake needs to be revised...
I know... My parents and relatives are all really tall and thin. Adding weight has always been a problem.
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Old 07-17-2013, 01:30 PM   #959
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You should quit running, it is catabolic, quite opposite of your goals. If you must run use it as active recovery, sessions no longer than 20 min.

If you follow this program to the tee and use appropriate weight loads you may find it difficult to run as you may be sore lol.

There are many programs based on solid principals and most of them work, the biggest problem is most start a program then say after a week or two, I'm not bigger and switch up, or someone comes along and gives them their opinion so you switch up, any program you choose you should follow as closely as possible if you want results.
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Old 07-17-2013, 01:35 PM   #960
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That's fine but understand if you continue to run, it is very counterproductive to putting on muscle mass.

Holy sh.. 6'5"....185 lbs? I see now why you want to add muscle mass......

Yes your food intake needs to be revised...
agreed , he needs to eat. You do have good food choices but protein intake is low as well as healthy fats but once you choose a program you can let us know when you workout and we can help plan your meals around your workouts. This s a very important element.
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Old 07-17-2013, 01:47 PM   #961
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Thanks for the input everyone. I'm ready to try the routine listed above and see what I can get out of it.
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Old 07-17-2013, 01:48 PM   #962
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Thanks for the input everyone. I'm ready to try the routine listed above and see what I can get out of it.
Your gains will be minimal if you continue to run and don't take in more food...
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Old 07-17-2013, 01:50 PM   #963
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Your gains will be minimal if you continue to run and don't take in more food...
You've got me convinced to cut the running for now. Maybe I'll just do it once a week?

Suggestions on diet as far as what should I be eating? I know I need more, it's taking some getting used to.
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Old 07-17-2013, 01:52 PM   #964
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Thanks for the input everyone. I'm ready to try the routine listed above and see what I can get out of it.
The template above is fine (although I think there should be more tricep work in there) but if I were you on workout 4 I would substitute sets of 20 for the sets of 8-12 in the squat.
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Old 07-17-2013, 01:54 PM   #965
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The template above is fine (although I think there should be more tricep work in there) but if I were you on workout 4 I would substitute sets of 20 for the sets of 8-12 in the squat.
I'm all for that! My legs need work.
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Old 07-17-2013, 01:56 PM   #966
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Thanks for the input everyone. I'm ready to try the routine listed above and see what I can get out of it.
I think you will find it to be productive. We can also work on nutrition as one will not work without the other.

What time of day do you wake and when do you work out.

As mentioned, running is counter productive to muscle gaining but if you do not exceed 20 min of light running you will be ok, the thing is if you do follow the above program and perform all lifts correctly you may want to keep your off days for recovery. Perhaps not, I get quite sore, to the point where it's hard two walk as my muscles ache, but then, I'm 58. lol
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Old 07-17-2013, 01:57 PM   #967
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You've got me convinced to cut the running for now. Maybe I'll just do it once a week?

Suggestions on diet as far as what should I be eating? I know I need more, it's taking some getting used to.
Are you actively playing hockey now? If so I'd drop it totally.

I'm going to go against what most will probably say....

You need some red meat. And at night, if I were you, I'd mix a scoop of good protein, a scoop of a good amino acid, and an extra scoop of glutamine....put it in a blender with some whole milk, a couple of raw eggs, and a scoop of good ice cream and make a shake.
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Old 07-17-2013, 01:58 PM   #968
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Also curious...

Do you drink alcohol? If so how much?

How much do you sleep?
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Old 07-17-2013, 02:03 PM   #969
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I think you will find it to be productive. We can also work on nutrition as one will not work without the other.

What time of day do you wake and when do you work out.

As mentioned, running is counter productive to muscle gaining but if you do not exceed 20 min of light running you will be ok, the thing is if you do follow the above program and perform all lifts correctly you may want to keep your off days for recovery. Perhaps not, I get quite sore, to the point where it's hard two walk as my muscles ache, but then, I'm 58. lol
I'm usually up by 6am. Gym by 630 work at 8

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Are you actively playing hockey now? If so I'd drop it totally.

I'm going to go against what most will probably say....

You need some red meat. And at night, if I were you, I'd mix a scoop of good protein, a scoop of a good amino acid, and an extra scoop of glutamine....put it in a blender with some whole milk, a couple of raw eggs, and a scoop of good ice cream and make a shake.
Hockey has pretty much died off for the summer. I'll be back at it in Sep or Oct.

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Also curious...

Do you drink alcohol? If so how much?

How much do you sleep?
I drink maybe once a week. Have maybe 2-3 whiskeys. Sleeping avg of 7-8 hours a night.
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Old 07-17-2013, 02:03 PM   #970
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Are you actively playing hockey now? If so I'd drop it totally.

I'm going to go against what most will probably say....

You need some red meat. And at night, if I were you, I'd mix a scoop of good protein, a scoop of a good amino acid, and an extra scoop of glutamine....put it in a blender with some whole milk, a couple of raw eggs, and a scoop of good ice cream and make a shake.

Pound for pound red meat has the most muscle building proteins available. The problem is saturated fat intake. The solution is grass fed beef or bison. I personally eat bison and have posted a few recipies with it.

On any serious muscle building program most other activities should be restricted. Muscle growth requires adequate time for recovery or strength gains will be minimal
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Old 07-17-2013, 02:07 PM   #971
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I'm usually up by 6am. Gym by 630 work at 8



Hockey has pretty much died off for the summer. I'll be back at it in Sep or Oct.



I drink maybe once a week. Have maybe 2-3 whiskeys. Sleeping avg of 7-8 hours a night.

Do you eat before you workout ? some do some can't, personally I always have at least one solid meal under my belt before lifting.
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Old 07-17-2013, 02:19 PM   #972
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The template above is fine (although I think there should be more tricep work in there) but if I were you on workout 4 I would substitute sets of 20 for the sets of 8-12 in the squat.
I think there is adequate tricept work because of their use in other associated lifts, not so much as isolation exercises.

With the squats, I find with me,( everyone's different, especially with recovery, that's why the first week is kind of familiarization to the lifts and weight loads) that come time to do workout 4 my legs have had it and 8-12 reps finishes them off pretty good.

As said everyone is different and I would suggest sticking to the routine as written, run it's 4 week course and re -evaluate. If you perform all exercises as described and concentrate on form and complete range of motion for each lift you will feel every muscle you've targeted on that day, if you don't then when you adjust after the 4 week period you can adjust it accordingly but I use this routine and can vouch for it's balanced structure.
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Old 07-17-2013, 02:20 PM   #973
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I have to eat before working out.

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Old 07-17-2013, 02:21 PM   #974
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wow... just now finding this thread!

I've dropped about 40lbs over the last few months... still a long way to go, but getting there!
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Old 07-17-2013, 02:48 PM   #975
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I have to eat before working out.

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Same here. Nutrition surrounding your workouts are the most important so here are my thoughts.

If you are going to eat before your workout the meal should include carbs and a good clean protein. Oatmeal is a slower digesting carb but it can be utilized in a meal by adding higher glycemic carbs with it. I have a recipie that I eat almost every morning designed for this purpose. I will dig it up if you wish to try it.

Post workout should be a high glycemic carb and protein nothing else, for example, 2 scoops whey protein and dextrose based drink. You have a 20 min window post workout where your body will utilize protein intake the most but to get the protein into your system quickly and utilize protein synthesis you need insulin and insulin is produced from high glycemic carbs. Fat should be avoided where as fat slows digestion.

When someone eats post workout I prescribe the opposite, I high glycemic protein drink prior to the workout and a high glycemic carb and protein post workout i.e. the traditional meat and potatoes or protein and pasta.

Every meal you eat should include a protein source and a good dose of them

with a little more input as to when you eat your other meals suggestions can be made. One thing I adhere to is after about 7 pm my meals are restricted with the exception of a casein protein such as low fat cottage cheese slightly before retiring. Reason being your muscle need a constant supply of protein for growth, carbs at night will not be burned and more likely to be stored as fat so eating is counterproductive in preventing fat stores. Casein proteins are slow digesting so will extend the protein supply longer while you resting and muscles grow occurs.

I am not big on supplements as proper diet should provide all the micro's needed but two that I feel are useful is the obvious whey protein and creatine monohydrate. Creatine is something that is found naturally in foods such as red meats and certain shell fish but they are sometimes avoided because of the saturated fat. Creatine should also be mixed with a warm drink as it does not absorb easily.
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