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Nutrition and workout question?
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wil
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Default Nutrition and workout question? - 02-19-2010, 08:58 PM

Other than posting two different questions, I decided I might as well merge them together in one mega-awesome-question.

First things first. Is peanut butter a good temporary supplement after weight training? I don't have any supplements yet, so I've been eating a tbsp of peanut butter right after every weight training workout. Acceptable? Good substitute? Should I keep eating it along with other supplements?

Secondly. I found out I don't have enough time to exercise every muscle group in one session (triceps, biceps, chest, etc). So what should I do? It takes me about an hour to thoroughly work out two groups...and an hour is pretty much all I have. So far what I've been doing is. Mon-Wed-Fri: chest and biceps (I focus on those two the most. Need I do triceps and biceps in the same session?) Tue-Thur-Sat: Shoulders, triceps, back etc. Any pointers? Tips? Also, for the chest and biceps workouts, I do about 4 different exercises for each.
   
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Default 02-20-2010, 08:58 PM

Noooooooo its not real protien!
   
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Default 02-24-2010, 08:58 PM

Peanut butter is terrible. It's so fattening, has all this cholesterol, and a lot of sugar. I think 2 tablespoons is like 250 calories. Most of those calories are from fat.

You're better off just eating plain peanuts.
   
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Default 02-27-2010, 08:58 PM

Peanut butter is good for you to bulk up, i also take after every workout, i mix a tbsp, 4 raw eggs, 3 bananas & milk into a smoothie, add sugar if you need to
You can group your sessions as follows

triceps/biceps/forearms, Mon-Thur-
chest/back Tue-Fri
traps/shoulders/lats/legs Wed-Sat

Here are some exercise to consider
Arms-Bicep
Standing Curls, wide grip for inner bicep,
Standing Curls, close grip for outer bicep,
Concentration curls,
Hammers,
21`s - tone bicep, 3 Sets ? till failure

Arms-Tricep
Tricep Extension,
Tricep Kickbacks,
Close Grip Bench Press,
Lying triceps extension (skull crusher),
Tricep Dips, 5 Sets, 30 Reps Each

Arms-forearms
Dumbbell wrist Curls (Palms Down),
Dumbbell wrist Curls (Palms Up),
Reverse preacher bench curls,
Wrist rollers, 5

Back
Reverse grip pull-ups,
Reverse grip bent over rows,
Seated cable rows,
T Bar rows,
Stiff Legged dead lifts,
Dead lifts,

Shoulders
Military Press,
Front Raises,
Side Raises,
Front deltoids raises,

Traps
Shrugs,
Upright Rows,

Chest
Flat Bench Press,
Incline Bench Press,
Decline Bench Press,
Incline Butterfly?s,
Flat Butterfly?s,
Scull crushers,
Dips 3-4 Sets ? 25 ? 10 Reps
Pushups 3 ? 4 Sets ? till failure

Stomach
Crunches
Reverse Crunches
Side Crunches
Leg lifts

Quads
Squats,
Lungs,
Leg Press,
   
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Default 03-03-2010, 08:58 PM

this plan will get you cut and also force the body to pile on pounds of muscle extremely fast - so first you need to put yourself in a calorie + crab deficit - 1600 per day ,50 grams max BUT you must keep your protein grams high AND drink PLENTY of water - around 300 is okay,whey,casein,normal good protein foods etc - limit saturated fat as much as possible , then workout intensively as normal for the NEXT 3 days in a row hitting different muscle groups each day but ALWAYS do some form of cardie immediately after as this will tap straight into your fat stores IF this is done on an empty stomach OR if just a drink of 8 egg whites is consumed about 30 Min's prior(,rest on day 4 ) then continue with the workouts/nutrition plan for the final day - now things are going to be COMPLETELY REVERSED so a calorie surplus is about to enter the NEXT 5 days - so eat EACH DAY - 5000 calories at least, 750 grams of complex cabs,,protein is still good @ 300 ,water is VITAL so keep drinking loads,sat fat the same - now the workouts - just repeat what you did before but NO CARDIO WHATSOEVER after wards for these mass building days,this will make the body OVERCOMPENSATE to an enormous degree as you have depleted it so much in the previous 5 days,the results will be a reduction of BF % and a metabolic shift to anabolism - around 18lbs of fat will be totally stripped off after 40 days and replaced with solid muscle - you just need to continue this as stated - 5 days deficit /5 days surplus,fast and easy..
   
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