I hope your trainer explained the reasoning behind that. A lot of people run with that and think it applies to everyone, regardless of their own daily schedule, as if 6pm was a fixed (some will say 7pm). You can't apply this to someone who works out late.
If that's not overtraining..i dont know what is. 1. You're doing HIIT before weight training. Terrible idea. 2. you got 4 chest exercises (25 reps each x 4 = 100!!! reps for a muscle) 3. There's no such thing as the inner chest. There's Pectoralis Major (Clavicular Head, Sternal Head) and Pectoralis Minor. You are doing way too much especially in a calorie deficit. When it comes to weight training, moaaaaaar is not necessarily better.
Not to eat carbs in the evening is the biggest bull***** being spread by fitness experts. For a detailed explanation, see this leangains post. http://www.leangains.com/2011/06/is-late-night-eating-better-for-fat.html
Yes cutting carbs is a good idea but who said you only eat it before?? If anything the best time is after a workout. You don't have to RUN and take a protein shake in 20 mins. What matters in the end is the number of calories you ate for that day, and what the macronutrients total were. Doing cardio only to slim down is the worst idea. You are going to lose any muscle mass you have and ruin your metabolism.
You want him to go from the crappy routine he had into a 5 day split?? So someone who is overtraining should do morreee???
Probably shouldn't do HIIT and lift on the same day. You're splitting your available energy/intensity into two work outs, rather than using it to concentrate on one, which defeats the purpose of HIIT, which is high intensity. Also, doing the same work out 3 times a week cuts into that intensity as well. More rest in between means your muscles will come back in better shape to lift even more. Wear them out and they won't. Twice a week, at most, even once, will work, with enough intensity. I would take one of those 3 days and use it as a leg day instead, so that you can add some more back work on tues/thur, which i think is needed to counter the pec work you're doing. Finally, set up your workout so that you isolate smaller muscles last, not first. Again, you're wasting your initial energy/intensity. Go for the larger muscles first, isolate after, if at all. If you're doing rows intensely, you should still be using your biceps enough to stress them, so you may not need a bunch of biceps curls later on. Since muscles work in chain reactions, rather than isolation, trying to isolate them so much may be counterproductive. You want carbs before and after working out. Think of it as a fuel tank. The more fuel you are storing, the more fat you have. So, the idea is to not "over fill" your tank. This happens when you're eating carbs/sugar when they're not needed much. Fill it up some before working out, so you have energy and again after, since it'll be drained some. You wouldn't keep trying to fill up you gas tank if your car was sitting in the driveway or at your job's parking lot, right? You use the fuel, add some, use it, add some. Never overfilling. Obviously, with a car you can't literally overfill the tank, but if you could, you'd be driving around with "extra" gas tanks, which is like people walking around with extra fat. As for your abs, i wouldn't work them out daily. First, they are't different than any other muscle. People just want to frequently feel the burn and tightness that goes with working them out, but it's not going to help you any more. If anything, it may over tighten the area and over stretch/loosen your back/hip extensors, which is an imbalance you don't want. Really, if you do your other exercises with good form and control, your core should be working constantly to stabilize your body, so that's a work out all on it's own. The abs get singled out as the core, but the core is more extensive than that (hips + lower torso).
Was going to start another thread . . but here seems fine Two Question: Where do you guys shop? Whole Foods ect or just plain ole krogers. If you eat out . .. where are the healthiest places? I sometimes Have to lunch at work and end up at Chipolte's Their salads and dressing are great but need variety Rocket River
Chipotle bowl is one of my favs. (screw you taco bell) I shop at costco. I buy some big bag of frozen veggies, and lean meats like chicken thighs etc and then cook for a few days at a time. Even though i try to eat healthy, eating organic is overrated. Like organic cereal..wtf? cereal is gay..why would i want to pay 7$ for it?
I have to buy meat from specific places and its much much more expensive. Due to it being expensive, my mom makes what she wants to make with the meat. I'm trying to trasnfer to A&M so I can get more freedom and cook what I want.
I think the effect of whey and creatinine gave me the IBS. I can't tolerate milk like I use to. I finna get that six pack you've always wanted. Enough with all the silly excuses and time to go to war. Those cravings are a b**** though at night.
canned tuna. pretty cheap and most cans are around ~40 grams of protein. personally i pan fry it real quick but you can look up your own stuff. what kind of tuna and how 'organic' you want to take it is up to you to research. i also hate tuna but the smoked flavor tabasco sauce helps. i dont really do isolated exercises like this anymore but i remember this one burned my pecs pretty good. http://www.youtube.com/watch?v=2KbYPM_qeDA and +1 to sajan, pretty good advice hes giving out.
<br> Like you said, he just has a crappy routine. But more importantly than that, he's doing hiit at the wrong time. 5 day splits don't lead to overtraining
Look at the mess he has going on...do you really think he is capable or even need a routine that dedicates a day for just bicep, tricep training? How much do you think he benches? squats? rows? deadlifts? can he do a pullup? Most people need to focus on whole body training (upper/lower split at the most) instead of trying to emulate bodybuilding routines they see in men's fitness magazines.
<br> To be honest, I didn't really fully read his routine and kinda just glanced over it after I read the parts I had outlined in my previous posts. Upon further analyzing, you're probably right. He needs to focus on bench/deadlift/squat and get his compounds down before anything else.
At the moment I am not eating bread but this is what I buy when I do. As he mentioned its in the freezer section and must be kept in the fridge at home too. Its the healthiest bread u will find. I get it at Whole Foods/Kroger.
To provide further details: 5'8, 167lbs. Bench (max): 220 Squat (max): 200 Haven't tried to max my rows and deadlifts. Yes. I can do a pullup. To summarize (for my personal benefit), the emphasis seems to be on a less=more philosophy of focusing on a few core exercises but maximizing the intensity. So Sajan you're anti DudeWah's split recommendation, do you have an recommendations besides hilarious PWN'd gifs?
bench more than you squat? thats pretty funny. and yes your summary is correct IMO. doing more compound lifts is more beneficial than multiple isolated exercises.
