hey there enigma!
okay i'll divide this in 2 section: Nutritions shits and Gym shits. 8D
Nutrition**
1. Forget the Shakes. Well basicly, drop any supplement FOR THE MOMENT
2. This can be applycated on both nutrition and gym plan: go see the pros! i mean by that, if you have the opportunity, use the services of Dietetist and trainers. in gyms in general you will have the normal subscriptions for like 300$ with 1 session with a trainer. you need to change your program every 2 months. so you should at least every 2 months meet a trainer for a new program. and please, PLEASE, follow a program
so many people jsut do what they feel like and they defenetly don't feel the results. believe me! a dietetist will defenetly help you! Diet is, in my beliefs, AT LEAST 50%. if its not more. you could train like a maniac, if you don't supply the good energy to workout and don't provide the good nutriments to rest properly, you won'T see result, or if you get them, 5 time longer in time.
3. your basic meal should be made of meat + vegetables (2xmeat) + fat. EXPLAINATION: meat: target lean meat : poultry, fish, horse, turkey.... Vegetables: twice the sice of your meat, in vegetables. vegetables is good source of carbs, very low in calories and also full of fibers and vitamins. POTATOS does'nt count. go colorful. fat: target GOOD fat: nuts, eggs, fish ect
that's all i have in mind at the moment. if you need clarification, feel free to ask.
Gym**
1. like i said, go pro! a trainer will make you a proper program on your body type and experience. i could make you a program but i do not have you in front of me to discuss, see what you like or not, and see your physionomy. also as i said, at least 2 month before a new program. being followed more often is great to make sure that everything is going well
2. You should not workout more than 3 time a week, 1 day between each days. i hear you asking ''yeah but my friend train 7 times a week!''. its simple: first, you gain muscle mass not by training, but by resting. you gH (growt hormone, that shit that makes oyu get big ans strong, yeah yeah that thing sum people shoot themself with) is at his highest in the middle of an 8-hours sleep. so it has been proven that taking a nap right after training is good. and if you train properly, 3 times a week will be enough
3. that is my personal opinion. there is some debate on this. but i truly believe that 45 min to 1 hours training is more than enough. lot of people are proud to say ''man i trained for 2 hours hardcore'' huhuu, imposibble - for the average guy- to traing hardcore for 2 hours. break down the pause between your sets to 30 to 45seconds and you'll feel like 45min is enough. keeping the pauses short will ask more energy, you'll see
4. also, in my personal opinion, preconize the dumbell-barbell lifting instead of machine. not because you are in the badass section of the gym -ist more sample than that - its easyer to keep the rest period short between exercises and, lets use an exemple, if you do an squat on the machine, you just push. if you use a free barbell, you must stabilize yourself, using other muscles than the only one targeted, if you see what i mean.
alright, that's all i have in ming at the moment. i am available here or in PM so feel free if you have any question!
CHAT
