crog77x

First off, i have only been working out for about the past year and a half. I started exercising dailing in March of 2006. It is now the middle of October in 2007. I workout in the mornings because that is when testosterone is the highest in men, and i have noticed a big difference in the amount i can lift in the morning versus the afternoon/evening.

I workout 7 days a week. I try to alternate between push and pull muscle groups. On day 1, i work out my biceps, day 2 is triceps, day 3 is back, day 4 is chest, day 5 is neck and shoulders, day 6 is forearms, hamstrings/glutes, day 7 is quadraceps and gastrocnemius. I get to focus on all my major muscle groups.

I make sure to properly strech out all my muscle groups, even if i do not use them heavily, or at all, during my workout. It has definitely helped me with definition and range of motion. I get a lot less muscle cramps and my soreness level has gone down significantly.

Every week i change up the routine to shock my muscles. In that, i change which exercises i do every week. Also, if i do the same exercise two weeks in a row, i make sure to have them in a different order than the previous week.

I do cardio every other day, so 3-4 days a week depending on my weight. If i am losing too much weight, i will cut back on my cardio for a day to only 3 days/week. If i am maintaining my weight or gaining, i do an extra day of cardio/week.

I also hit my abs on the days i do cardio, and right after i get done running, swimming, elliptical machine, etc. I like to change up between doing rectus abdominus and obliques to every other time i will hit one and then the other. For example, i do cable crunches with some machine crunches on one ab day. Then, i will do obliques on the following ab day. That way i am not overtraining my abs but i am still getting a good amount of workouts in a week. I prefer to do heavier weights and lower repititions on my abdomin muscles since they are mainly slow-twitch muscles, anyways. I used to do about 300-500 of various crunches every day. I was overtraining my abs and i was working very hard. My abs did not get very cut (notice the pictures from 06), but they felt incredibly hard. I picked up doing cable crunches in about Dec of 06 and have kept up with it since. You can tell the difference (any pictures of 07), especially in my latest profile pic! I will sometimes change it up to include lower weights, with higher reps, just to keep my muscles guessing. However, i now have a six-pack which is just barely becoming entirely visible! I am so proud of myself and all of my hard ab-work.

I also make sure to eat properly. My diet consists a 3,000-4,000 calorie/day intake of 60% of complex carbohydrates, 20% unsaturated fat, and 20% protein. Many people argue that i take in too much fat, but i think i could probably take in a little more and cut back on the protein, instead. I only eat unsaturated fats, not trans fats (like in Oreo’s and Cheese-in-a-Can) and try to limit my intake of saturated fats. A nutritionalist would say it is okay to take 20 grams of saturated fat per day. However, i believe one ought to keep it under 10 grams of saturated fat per day. I try as hard as possible to NEVER intake Trans Fat, whereas it is, chemically, more like plastic than anything edible.

My complex carbohydrates that i take in are usually in the morning before a workout and in the evening, for dinner. I will do this so i get a good load of glucose at night to have energy for the next workout. Then, i eat breakfast with cereals, grains, pastas, etc. along with fruits like bananas, strawberries, and grapes. I eat carbs in the morning for energy throughout the day. I eat the fruit to help soften my stool and to get extra potassium in my diet.

I will also eat yogurt in the morning. The reason is because it has cultures in it that will reculturize the good bacteria (helps in digestion) in one’s intestines.

Throughout the day i like to snack on vegetables, like beans, legumes, lettuce (i enjoy salads but i NEVER eat it with dressing on it, yuck!). They provide essential vitamins and good fiber.

I also eat a lot of nuts and seeds like peanuts, sunflower seeds, etc. because they have both a large amount of protein and they have lots of unsaturated fats (both polyunsaturated fat and monounsaturated fat). The reason is monounsaturated fat is linked to increasing testosterone. I also like to have olives and olive oil for fat since it’s high in monounsaturated fat and low in saturated fat. I would say olive oil and peanuts are my "bread and butter". That is the reason i am as lean and massive (not very massive, but you get the point). I like to eat stuff like this after my workout because it helps keep my testoserone peaked and it fills me up. I would not eat tons of peanuts just before a workout because it would make me feel sick. Not to mention, it also has a fair amount of fiber in it, which is good. I try to get as much fiber, and as many kinds of fiber, as i possibly can. I found out it can make one’s fecal matter hard, increasing the possibility of constipation (especially if one is taking protein supplement). To combat this, i eat a lot of fruit, which has stool softening and laxative properties to it.

I also drink about 2 gallons of water a day. I have to ingest lots of water to replace what i lost during exercise.

First off, i have only been working out for about the past year and a half. I started exercising dailing in March of 2006. It is now the middle of October in 2007. I workout in the mornings because that is when testosterone is the highest in men, and i have noticed a big difference in the amount i can lift in the morning versus the afternoon/evening.

I workout 7 days a week. I try to alternate between push and pull muscle groups. On day 1, i work out my biceps, day 2 is triceps, day 3 is back, day 4 is chest, day 5 is neck and shoulders, day 6 is forearms, hamstrings/glutes, day 7 is quadraceps and gastrocnemius. I get to focus on all my major muscle groups.

I make sure to properly strech out all my muscle groups, even if i do not use them heavily, or at all, during my workout. It has definitely helped me with definition and range of motion. I get a lot less muscle cramps and my soreness level has gone down significantly.

Every week i change up the routine to shock my muscles. In that, i change which exercises i do every week. Also, if i do the same exercise two weeks in a row, i make sure to have them in a different order than the previous week.

I do cardio every other day, so 3-4 days a week depending on my weight. If i am losing too much weight, i will cut back on my cardio for a day to only 3 days/week. If i am maintaining my weight or gaining, i do an extra day of cardio/week.

I also hit my abs on the days i do cardio, and right after i get done running, swimming, elliptical machine, etc. I like to change up between doing rectus abdominus and obliques to every other time i will hit one and then the other. For example, i do cable crunches with some machine crunches on one ab day. Then, i will do obliques on the following ab day. That way i am not overtraining my abs but i am still getting a good amount of workouts in a week. I prefer to do heavier weights and lower repititions on my abdomin muscles since they are mainly slow-twitch muscles, anyways. I used to do about 300-500 of various crunches every day. I was overtraining my abs and i was working very hard. My abs did not get very cut (notice the pictures from 06), but they felt incredibly hard. I picked up doing cable crunches in about Dec of 06 and have kept up with it since. You can tell the difference (any pictures of 07), especially in my latest profile pic! I will sometimes change it up to include lower weights, with higher reps, just to keep my muscles guessing. However, i now have a six-pack which is just barely becoming entirely visible! I am so proud of myself and all of my hard ab-work.

I also make sure to eat properly. My diet consists a 3,000-4,000 calorie/day intake of 60% of complex carbohydrates, 20% unsaturated fat, and 20% protein. Many people argue that i take in too much fat, but i think i could probably take in a little more and cut back on the protein, instead. I only eat unsaturated fats, not trans fats (like in Oreo’s and Cheese-in-a-Can) and try to limit my intake of saturated fats. A nutritionalist would say it is okay to take 20 grams of saturated fat per day. However, i believe one ought to keep it under 10 grams of saturated fat per day. I try as hard as possible to NEVER intake Trans Fat, whereas it is, chemically, more like plastic than anything edible.

My complex carbohydrates that i take in are usually in the morning before a workout and in the evening, for dinner. I will do this so i get a good load of glucose at night to have energy for the next workout. Then, i eat breakfast with cereals, grains, pastas, etc. along with fruits like bananas, strawberries, and grapes. I eat carbs in the morning for energy throughout the day. I eat the fruit to help soften my stool and to get extra potassium in my diet.

I will also eat yogurt in the morning. The reason is because it has cultures in it that will reculturize the good bacteria (helps in digestion) in one’s intestines.

Throughout the day i like to snack on vegetables, like beans, legumes, lettuce (i enjoy salads but i NEVER eat it with dressing on it, yuck!). They provide essential vitamins and good fiber.

I also eat a lot of nuts and seeds like peanuts, sunflower seeds, etc. because they have both a large amount of protein and they have lots of unsaturated fats (both polyunsaturated fat and monounsaturated fat). The reason is monounsaturated fat is linked to increasing testosterone. I also like to have olives and olive oil for fat since it’s high in monounsaturated fat and low in saturated fat. I would say olive oil and peanuts are my "bread and butter". That is the reason i am as lean and massive (not very massive, but you get the point). I like to eat stuff like this after my workout because it helps keep my testoserone peaked and it fills me up. I would not eat tons of peanuts just before a workout because it would make me feel sick. Not to mention, it also has a fair amount of fiber in it, which is good. I try to get as much fiber, and as many kinds of fiber, as i possibly can. I found out it can make one’s fecal matter hard, increasing the possibility of constipation (especially if one is taking protein supplement). To combat this, i eat a lot of fruit, which has stool softening and laxative properties to it.

I also drink about 2 gallons of water a day. I have to ingest lots of water to replace what i lost during exercise.

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