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Old 07-17-2013, 03:10 PM   #976
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You may want to try something like this. If you do not eat that much first thing at least add a scoop or two of protein powder to your oatmeal .

1/2 cup oatmeal
1/2 cup skim milk
1/2 cup sliced strawberries
1 whole egg
1 scoop protein powder
1/2 banana


Mix the oatmeal, egg. protein powder and milk well with a fork, nuke for two min. Top with the rest off the ingredients, you'll love it and it's packed with nutrients. It's my breakfast of choice most of the time.
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Old 07-17-2013, 03:52 PM   #977
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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.
Eh not really. The tricep is probably the most under pushed muscle when it comes to most training regimens. Yet it's capable of a ton of work. Most people can't press weight because they do triceps as an afterthought.

The 20 rep squat workout is not about legs....it's about adding total body mass which the person we are talking about is in desperate need of.

http://www.bodybuilding.com/fun/irontamer5.htm

Squat...drink milk.

http://www.seriouspowerlifting.com/2...-squat-program
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Old 07-17-2013, 04:13 PM   #978
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Eh not really. The tricep is probably the most under pushed muscle when it comes to most training regimens. Yet it's capable of a ton of work. Most people can't press weight because they do triceps as an afterthought.

The 20 rep squat workout is not about legs....it's about adding total body mass which the person we are talking about is in desperate need of.

http://www.bodybuilding.com/fun/irontamer5.htm

Squat...drink milk.

http://www.seriouspowerlifting.com/2...-squat-program
Every exercise on day 1 uses the tricepts especially when performed slow on the eccentric part of the lift as well as two isolation exercise, separating the two allows for some active recovery where as they are both strenuous lifts. I always say the proof is in how you feel the day after, if you an feel your triceps you know you targeted them well and this is the case with me anyways when performed as outlined.

As for the squats, as I said he should stick to the program as outlined for the first 4 weeks then adjust if needed. Again I an only going by me and info given by others that have tried it, come Saturday doing more squats may not be possible as the legs are worked quite hard

Ho doesn't need to follow this plan, or it can be adjusted but the more important thing is not to make changes until at least a 4 week period other wise your wasting energy .
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Old 07-17-2013, 04:52 PM   #979
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You may want to try something like this. If you do not eat that much first thing at least add a scoop or two of protein powder to your oatmeal .

1/2 cup oatmeal
1/2 cup skim milk
1/2 cup sliced strawberries
1 whole egg
1 scoop protein powder
1/2 banana


Mix the oatmeal, egg. protein powder and milk well with a fork, nuke for two min. Top with the rest off the ingredients, you'll love it and it's packed with nutrients. It's my breakfast of choice most of the time.
i may have to try this out sometime
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Old 07-17-2013, 04:55 PM   #980
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Thank you to both of you for the input. I'll be happy if I can get up around 225 and stay there. I know it's going to take a lot of work, but I want to be there really bad.
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Old 07-17-2013, 04:57 PM   #981
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Thank you to both of you for the input. I'll be happy if I can get up around 225 and stay there. I know it's going to take a lot of work, but I want to be there really bad.
you will get there! work hard and eat!!!!!
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Old 07-17-2013, 04:59 PM   #982
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Thank you to both of you for the input. I'll be happy if I can get up around 225 and stay there. I know it's going to take a lot of work, but I want to be there really bad.

If you want it bad enough it will come but it will take hard work and commitment, 40lbs of muscle is a huge gain.
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Old 07-17-2013, 05:08 PM   #983
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If you want it bad enough it will come but it will take hard work and commitment, 40lbs of muscle is a huge gain.
I've lost a fair amount, I used to be around 210 with very little body fat. Years of travelling and eating poorly degraded that. Finally hit a point and thought what the hell am I doing. Making lifting a habit was the hardest part. I've got that down, it's time to just get serious with it. I've been able to add 20lbs to both my bench and squat in the last few weeks, so hopefully I'm off to a decent start and can continue to climb.
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Old 07-17-2013, 05:14 PM   #984
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I've lost a fair amount, I used to be around 210 with very little body fat. Years of travelling and eating poorly degraded that. Finally hit a point and thought what the hell am I doing. Making lifting a habit was the hardest part. I've got that down, it's time to just get serious with it. I've been able to add 20lbs to both my bench and squat in the last few weeks, so hopefully I'm off to a decent start and can continue to climb.

This is a good thing to know. If you were there before getting there again will be easier then gaining from scratch. Nutrition will be a key factor, do you have an idea of where you need to be calorie wise for a mass gaining program.
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Old 07-17-2013, 05:17 PM   #985
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This is a good thing to know. If you were there before getting there again will be easier then gaining from scratch. Nutrition will be a key factor, do you have an idea of where you need to be calorie wise for a mass gaining program.
From what I understand I need around 4000 calories a day.
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Old 07-17-2013, 05:29 PM   #986
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From what I understand I need around 4000 calories a day.
That might be a good starting point but perhaps a little on the high side, generally when calculate cals for maximal weight gain trying to limit fat gain I use 20 cals per pound of body weight, in your case about 3700 so depending on your particular stats 4000 may work. Again these things can be adjusted as needed depending on results

Do you know at what ratios, protein, carbs and fat?
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Old 07-17-2013, 05:34 PM   #987
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Checking in. Maintaining at 165# for over one year now.
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Old 07-17-2013, 05:36 PM   #988
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Checking in. Maintaining at 165# for over one year now.
That's great, you lost a good amount of weight. Must be feeling pretty good about now.
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Old 07-17-2013, 05:38 PM   #989
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That's great, you lost a good amount of weight. Must be feeling pretty good about now.
I am full of energy even though I get up at 3:30 a.m. for work every morning right now.
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Old 07-17-2013, 05:40 PM   #990
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i may have to try this out sometime
I add a small amount of almonds or flaxeed for the omega fats but where as he may be eating it fairly close to his workout fats will slow down digestion and it already has both monounsaturated and saturated fats from the egg yolk. It's a nutrient dense protein packed meal great to start of the day with. Tastes good too
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Old 07-17-2013, 05:45 PM   #991
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I am full of energy even though I get up at 3:30 a.m. for work every morning right now.
It's amazing at how weight plays into the quality of life you live, it effects so many different things from energy, self esteem health and the list goes on and on. I could not be happier for you.
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Old 07-17-2013, 06:37 PM   #992
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It's amazing at how weight plays into the quality of life you live, it effects so many different things from energy, self esteem health and the list goes on and on. I could not be happier for you.
This is no lie!!!

Just losing the 40 lbs that I have, I feel like a new person!

Going to feel amazing when I drop the last 60-70 and get back to 225.
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Old 07-17-2013, 07:53 PM   #993
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I add a small amount of almonds or flaxeed for the omega fats but where as he may be eating it fairly close to his workout fats will slow down digestion and it already has both monounsaturated and saturated fats from the egg yolk. It's a nutrient dense protein packed meal great to start of the day with. Tastes good too
thanks for the info!
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Old 07-17-2013, 10:58 PM   #994
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Vegas Is making it hard to maintain but I'm trying.
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Old 07-18-2013, 07:55 AM   #995
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Vegas Is making it hard to maintain but I'm trying.
Hang in there, think of how hard it was to get where you are, this is the difference from maintaining to improving, which do you want to do?
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Old 07-21-2013, 11:10 PM   #996
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Bump! We dropped off to the second page! Where is everyone? Well I'm home. I suspect I lost a little ground but have not had the courage to get on the scales yet. I will be getting really serious about gaining that ground back this week. Maybe it won't be as bad as I think. We did a LOT of walking, I went out dancing one night & I exercized some too. We shall see.
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Old 07-22-2013, 04:13 PM   #997
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Well, I've managed to shovel down more food than I ever thought possible. Kicked running for a while to try and add some weight. I was really scared to try dead lifts with the disc problems I've had, but to my surprise I've been able to do them with no issue at all. Easing into them with a fairly light load, but I'm absolutely delighted that my back feels better today than it has in probably 5 years. Got some added motivation from suddenly finding myself single, but it's just fuel for progress!
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Old 07-22-2013, 04:20 PM   #998
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Well, I've managed to shovel down more food than I ever thought possible. Kicked running for a while to try and add some weight. I was really scared to try dead lifts with the disc problems I've had, but to my surprise I've been able to do them with no issue at all. Easing into them with a fairly light load, but I'm absolutely delighted that my back feels better today than it has in probably 5 years. Got some added motivation from suddenly finding myself single, but it's just fuel for progress!

Reaching your calorie goal shouldn't be that hard, you just need to eat caloric dense foods, quality not quantity as they say.

What program or routine are you going with?
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Old 07-22-2013, 05:31 PM   #999
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I decided to give the 20 squat workout a try three times a week. It's kicking my tail, but in a good way.

Been eating
1 cup oatmeal with whole milk and scoop of protein powder and two eggs
post am workout
1 protein shake
mid morning
2 cups yogurt with almonds
lunch
2 chicken breast with mixed vegies
mid afternoon
protein shake
1 chicken breast
dinner
either 2 fish filets, lean steak, 2 chicken breast or some sort of pasta with chicken or beef with a cup of quinoa and veggies
drinking about 3/4 gallon of milk daily as of now

Have more energy than I've had in a while.
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Old 07-22-2013, 05:42 PM   #1000
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I decided to give the 20 squat workout a try three times a week. It's kicking my tail, but in a good way.

Been eating
1 cup oatmeal with whole milk and scoop of protein powder and two eggs
post am workout
1 protein shake
mid morning
2 cups yogurt with almonds
lunch
2 chicken breast with mixed vegies
mid afternoon
protein shake
1 chicken breast
dinner
either 2 fish filets, lean steak, 2 chicken breast or some sort of pasta with chicken or beef with a cup of quinoa and veggies
drinking about 3/4 gallon of milk daily as of now

Have more energy than I've had in a while.
With your calorie intake and the 20 squat workout you should be able to make some good progress. Run the program for the full course and then maybe switch it up with another one.

Keep an eye on body fat. Some of your food choices, although good foods, may contribute to fat gains.
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