Help! Work-out and Body for Life Questions!!

[D_Dogg]

Hello all,

Let me begin by saying that I just found these forums, and I think they are great. Everything I have read thus far has been free of sarcasm and full of posts from people really wanting to help (and be helped.)

I am currently 6'01" and weigh between 210 and 215. I want to add muscle, lose fat, and look better in general.

I have training and nutrition ?s so I suppose I'll post the training ?s here and the nutrition ?s in the Nutrition and Diet forum. You know what they say..."You'll have to get up pretty early...to catch me peekin' in your bedroom window!"

Anyhow, I'm no stranger to weights having played football in high school, and participated in track and field in high school and on the collegiate (community) level. However, I have always had my workouts set up for me.

I have recently read "Body for Life" by Bill Phillips. I began his work-out on Mon. 5/19/03. It consists of three days/week of lifting, and three days/ week of cardio. He suggests working all of the upper body in one work-out and all of the lower body in the next lifting session (alternately.) Have any of you tried this? Is it too much for one day (the upper body day at least?) Prior to this, I was doing a split, but I wasn't very serious about it. The split being Mon. - Chest and tris. Wed. - Back and bis. Fri. - Legs and shoulders. I just want to know which you guys would suggest...(I hope you're familiar with the type of work-out suggested in Body for Life, if not, I will provide more details on the exact work-out.) I feel this post is long enough already. Thank you to all who have made it this far...lol. Any advice would be greatly appreciated.

[jplayer]

Hey man,

Body for life is a great plan if you follow it to a tee.

As far as your question of working out all upperbody one day and all lower the next then back to upper at the end of the week.

You need to learn to excersize with super intinsity. Many people think that TO GET A GOOD WORKOUT I HAVE TO GO DO 40 billion sets for chest then the same for back etc. IT HAS been proven time and time again that you can gain by doing one super intense set. If you can get to this point where you can reach failure in 1 or 2 different excersizes then bunching up the upper body doesnt seem like that huge of a task. You have BACK, Shoulders, chest, and abs and arms. Abs you can do at home and you work your arms doing back and chest so you dont need to many excersizes for them.

I see it this way
2 sets back
2 sets chest
2 sets shoulders
1 set tricepts
1 set bicepts

Figure out a couple of excersizes that will allow you to blast that sectioin of your body and do those to failure then move to your next body part. Also dont forget deadlifts and bench press I would alternate the days you do these though. I.E on the first upperbody day do deadlifts and the second do bench press.

[Kitara]

Here are some previous Body For Life threads that may answer some questions.

Body for life

Body for life 2

[D_Dogg]

Thank you for the links Kitara (next time, I'll run a search b4 I post ) Have you completed your 12th week yet? How have you found the program to work?

Jplayer...Thanks for the input bro! I think I'm getting pretty intense workouts following the examples in the book. I do two exercises per body part. My chest workout, for instance, goes something like this:

D.B. Bench:
1x12 (50% intensity)
1 min. rest
1x10 (60% intensity)
1 min. rest
1x8 (70% intensity)
1 min. rest
1x6 (80% intensity)
1 min. Rest
1x12 (90% intensity)
no rest--straight to d.b. flies for a set of 12 (100% intensity) then my chest is done.

Then for shoulder, I'd do mil. press w/ side raises being last. I hope this gives you an idea of what I have been doing (for the past week anyway.) There is alot about this workout that I question though.

You stated in your reply that you see it as roughly 2 sets/ body part. Is that including warm-up sets? If so, do you find that to be enough? Or do you mean 2 sets to failure?

Also, about supplements and such. I was going to buy some myoplex deluxe and some whey protien, but after reading many of the posts here, I'm beginning to think that the myoplex is not near as necessary as the whey protien. Thoughts?

Thanks again for your help! It is greatly appreciated!

[jplayer]

Originally posted by D_Dogg
You stated in your reply that you see it as roughly 2 sets/ body part. Is that including warm-up sets? If so, do you find that to be enough? Or do you mean 2 sets to failure?

Also, about supplements and such. I was going to buy some myoplex deluxe and some whey protien, but after reading many of the posts here, I'm beginning to think that the myoplex is not near as necessary as the whey protien. Thoughts?

Well I only do one warmup excersize. I.E. for bench press I will start out with one fairly light bench press I dont do a complete set. As I increase the weight I make sure to rest a minute or two inbetween the next excersizes and stretch during the resting period.

As far as nutrition goes. Whey and the myoplex powder are used for two different applications. You should use the whey for post workout replenishment of nutrients. Whey absorbs very quickly which is good for post workout after everything has been depleted. Myoplex is used as a MEAL REPLACEMENT. on the BFL program you are required to eat more frequently and that just makes it easier to have a MEAL without all the hassle.

BTW if you do decide to use the supplements order them online and save yourself a ton of dough!!! www.dpsnutrition.net IS A GREAT SITE!!!

[D_Dogg]

Hey jplayer, thanks again! I was aware of the diff between the whey and myoplex, I just didn't know if I needed the myoplex or not. Currently, I am using the myoplex deluxe bars as a mrp, but they don't pack the punch that the myoplex deluxe powder would seem to. I am definitely going to pick up some whey very soon. How about dextrose? Is this worth getting? Or should I just use some high GI carb to help transport the protien? What would you suggest?

I'm definitely going through dpsnutrition. I found it last night while browsing the forums. I wasn't even considering myoplex prior to going to dps due to the cost I've seen in such places as GNC. But, it can definitely be affordable when ordering online.

Oh, and about the workout. I get the idea of the sets, but how many reps. Once again player, thanks so much for your input.

[jplayer]

Actually the only time you really need to use whey is post workout that is when you would want to use the dextrose if you picked that up. If you wanted to you could pick up a bottle of something like Simply Gain by EAS. It is whey with sugar pretty much and its a great post workout drink. that is currently what I use. I actually take a serving of whey with me to the gym and as i am coming out the locker room mix it up and drink it and when on I get home I have a seving of simply gain!!

BTW your right about the price through dps!! I dont know anywhere else you can get a meal for around a 1.00????

[cursor]

There has been, and always will be, discussion about how many sets and reps are optimal. Most frequently it will depend on your goals. Alternating between two rep ranges (or cycling between three or more) can provide a varied stimulus that allows for connective tissue "catch-up" and relief.

[D_Dogg]

Thanks for the replies! Cursor, maybe I'm not getting it, but when you say:

"Alternating between two rep ranges (or cycling between three or more) can provide a varied stimulus that allows for connective tissue "catch-up" and relief."

Do you mean doing maybe low reps for say, a 4 week period and then doing some high reps? I know the low reps heavy weight is really good for mass. And the high reps good for definition.

Currently, I am 6'1" and 210. With the exception of the past month, I haven't lifted in years. However, I don't think my muscles will take long to remember. I have a little bit of a belly which I am doing 20 min. cardio every other day, following the routine that Bill Phillips outlines in Body for Life to try and get rid of. I have been following his workout as well (all upper body day 1, cardio day 2, all lower body day 3, cardio day 4, upper day 5, cardio day 6, rest day 7, then lower body, etc. etc. I don't know if it's working as good as a two group split would.

Anyway, to stop the babbling, I wouldn't mind staying at my current weight, but replacing the fat w/ muscle (who wouldn't...lol.) Judging from the numerous posts I've sifted through over the past couple days since finding these wonderful forums, the best way to do this is put on mass, then cut the fat. I am correct in assuming so? I know I got a little off topic, but any replies are always welcome. Thanks again!

[jplayer]

It would be my recommendation to cut the fat first. FInd a successful fat burning routine and diet and stay on this until you get to a point that you feel really comfortable. If you already have a little flab and start on a bulking routine you will not see results. YOU WILL FEEL THEM but you will not see them and it will be easier to get discouraged!!!!!!

[D_Dogg]

Thanks for the reply j. Wouldn't I burn more fat if I have more muscle, though? Ah, I'm so confused...lol. Thanks for your help man!

[jplayer]

You are totally correct in that assumption but here is the BIG ISSUE.

IF you pack on muscle and more fat on your current frame and dont have a successfull routine for burning off the fat while maintining muscle mass thnn it is a good possibility that when you go on your cutting phase you will lose alot of hard earned muscle because you will be trying to learn what works for you in a cutting phase.

The other advantage to starting off with less fat is you wont feel as bad putting on the extra fat when you do start a bulking phase!!!

In all honesty you need to do what you feel comfortable with. I just know that I have been through the bulk cut phases and its easy for me to get discouraged when you cant see the progress you are making because of extra pounds of fat on your body!!

[D_Dogg]

That makes sense. Thanks J.

[cursor]

Different rep ranges actually address different muscle fiber types. You should make sure that when you increase your reps, you're still expecting to be pooped out when you near your target number of reps.

Personally, I'm a firm believer in losing fat by gaining muscle. My recommendation is that you don't even think about fat-loss. The target of mental focus (and routine definition) should be on muscle gains. Creating a meal plan that supports that goal will provide you with the balanced environment that you need to melt the fat.

Success in reaching fitness goals is not a simple matter of "doing more aerobics," or "lifting heavier weights," or "doing more sets, or eating more protein." The solution is a total quality program — a reasonable balance of several important components.

The components: resistance training, aerobics, nutrition, hydration, and rest. The balance ... ?

[D_Dogg]

Thanks Cursor. I've been working out three times a week, cardio three times a week (non weight days) and trying really hard to eat healthy. After reading Body for Life, I have been following the nutrition program outlined there. That being one portion (size of balled fist or palm of hand) of protien, one portion of carbs, 2 cups of water w/ every meal. As well as two servings of veggies per day. Totalling 6 meals.

After reading some of your posts, I now realize that I'm going to have to break down nutrition a little (or a lot) more than I was. I think I am going to decrease my carbs closer to the end of my day as you suggest (rather, change the types of carbs I ingest.) After reading a "too much water" post, I realized that I was drinking way too much water. I wasn't aware of the possibility of electrolytes being flushed. I think I calculated my water consumption for the past week at over 400 ozs./day (I weigh 210, dunno my LBM as I don't know my bodyfat %.)

I think I might go the bulk first route. I've played flag football for the same team for over 10 years. We have a new season coming up in Sept. and I would really like to be quicker than I have been the past few seasons (due to my bein' fat & outta shape...lol). I can spend the next month to two bulking up and gaining muscle and the month after that burninating major fat!!! Whaddaya think?