i already wrote in "introductions" but is better if i post it even here:
i make training at the gym since almost one month 3 times at week fr 1 hour and a half.
basically my training is based on:
10-15 minutes cyclette
biceps barbell curl (15kg for now) 10 x 3
barbell squat (15kg) 10 x 3
Lat pulldown- behind nack- 25 kg 15 x 3
seated row machine 25kg 15 x 3
cable pullover 25kg 15 x 3
sit up bench 20 x 3
roman chair leg raises for abs 15 x 3
cable curls 25 kg 15 x 3
chest fly machine 15kg 10 x 3
leg press 30kg 20 x 3
machine reverse fly 15kg 10 x 3
gluteus machine 30kg 20 x 3 each legs
10 minutes cyclette again
plus other exercises i dont remember
and since i train in the morning, in the evening i make push ups (20 x 3) and abs (20 x 3)
anyway for example today my eating day was:
milkshake with raspberries and sun warrior powder
a plate of brokkoli with 200 gr soia schnetzel (they have 49 gr of proteins each 100 gr) with coconut milk-curry sauce and 50gr of pumpkin seeds
big milkshake with strawberry (no protein powders)
i will eat now 4 spelt cakes (not real cakes but these ones http://fddb.info/static/db/400/320/7VK0
... 78x208.jpg) and later another soy-milkshakewith protein powders.
tomorrow i will eat a big vegan pizza i chose to eat carbs only once in the weekend. is it ok?
thank you all
I could talk all day, but i'll come to the key points...
First off - KEEP A TRAINING JOURNAL
There is a cause and effect relationship with exercise, REMEMBER this - exercise is merely the stimulus. The body produces the adaptive response ONLY when it has been given the sufficient time to recover and overcompensate.
The stimulus needs to be intense enough to threaten your physiology for your body to produce an adaptive response, so, intense training is a must, and when your training intensely, you cant train for too long (just as you cant sprint for long distances), and since the body NEEDS sufficient time to produce an adaptive response, your training should be infrequent.
How infrequent? This depends very much on the stress tolerance /recovery ability and experience of the individual. World class H.I.T trainers recommend beginners train 2 and at most 3 times per week, as you advance, your progress / or lack off progress will dictate how much or how little you need to train. As i have become much stronger over the last 22 years, the demands on my limited recovery ability have become much greater, I personally require 4-7 rest between workouts, any more than this, and i get a diminishing return for my efforts.
Intense - Brief - Infrequent training....
As you become progressively stronger, the demands on your limited recovery ability become progressively greater, so as you become more advanced you will need to make some changes to keep progressing, adjustments may be anything from using slightly less volume or frequency, and / or using low stress high intensity techniques, such as pre-exhaustion.
I would recommend your focus more on compound movements, as they give your the most bang for your buck, that said, Isolation movements do have their place.
To learn more about H.I.T and exercise physiology, i STRONGLY recommend you read and listen to the work of Mike Mentzer.
Here's some things you can mull over:)http://www.youtube.com/watch?v=qOt9jJPTosghttp://www.youtube.com/watch?v=TY_BEpzhNr0http://www.youtube.com/watch?v=UX1KcbDYtRYhttp://www.youtube.com/watch?v=DrXR9okgjQUhttp://www.youtube.com/watch?v=4Fi2oDIu5kEhttp://www.youtube.com/watch?v=An5-nStvay0http://www.youtube.com/watch?v=XIkyPzzts0shttp://www.youtube.com/watch?v=bwX3ohYMZEUhttp://www.youtube.com/watch?v=tcMOG0ECqDUhttp://www.youtube.com/watch?v=QhYlg1ulqMEhttp://www.youtube.com/watch?v=jrESOnAJj44http://www.youtube.com/watch?v=bBfutc4Eg_Mhttp://www.youtube.com/watch?v=pUi-1-u2rVghttp://www.youtube.com/watch?v=Okdl-HK0Utwhttp://www.youtube.com/watch?v=5rovfxzdC8shttp://www.youtube.com/watch?v=U3UAZ-p-MtAhttp://www.mikementzer.com/tips.html
Best of luck