First post here. Just wondering if anyone here is a workout nut like myself. I wanted to see what your training programs and diet habits are like. Maybe I can pick up a few pointers.
I guess i would fit in the nut category because i do weight traning four days each week and pretty much build my days around it.
My current program, which is designed for the season, is to build as much muscle as possible with a high energy intake. Which means high weights with relatively few repetitions.
I won’t write down all the various methods of exercise, because they change depending on what i feel like doing.
Monday: Chest, trapezius and forearms.
Tuesday: Back.
Thursday: Legs and biceps brachii.
Fridays: Shoulders, triceps brachii and stomach.
I generally prefer to eat around 6 times a day, which could look something like this:
07:00 Breakfast.
10:00 Small meal 1.
13:00 Lunch
17:00 Small meal 2.
21:00 Dinner.
As for dietary supplements, i currently take the following:
Gainer: 100g of carbohydrates + 40g of protein after weight traning.
Creatine: 7 grams with carbohydrates during exercise and 7 grams at lunch on days of resting.
Glutamine / OKG: 5-10g (Glutamin) / 5-7g (OKG) during weight traning and 7 grams at lunch on days of resting.
Vitamines and minerals: At lunch. (200mg krom, 5-10mg zink).
Omega-3 / CLA (linoleic acid): 1 pill at breakfast, dinner and lunch. (A total of 5-10g Omega-3 or 2,5-5g CLA).
ALA (lipoic acid): Xg at lunch.
HMB: (b-hydroxy b-methylbutyrate): 1,5g before and after training or 1,5g at breakfast and lunch.
Caffeine: 2 pills before cardiovascular exercise.
I guess that’s a brief overview of how it looks right now.
That sounds like a good program. You and I could fit into the same category, as I also schedule everything around my workouts. I go 5 days a week:
Moday- Chest/Tris/Shoulders (heavy)
Tuesday- Back/Bis/Traps (heavy)
Wednesday- Legs
Thursday- Chest/Tris/Shoulders (light)
Friday- Back/Bis/Traps (light)
I eat 7 times a day, with high protein/moderate fat/moderate carbs. I center my carbs around my workout, pre and port workout. I am getting about 2700-300 calories a day right now, and staying lean, and getting bigger.
My supplementation includes:
Phosphogen HP (PW)
Pure Pro Protein (PW)
Glutamine
Multi-Vitamin
Vitamin C
6OXO (estrogen inhibiter)
I guess I take fitness pretty seriously…lol
Glad to see someone as dedicated as me to the lifestyle of the phsyically fit.
Here are a few personal reflections on your program, feel free to comment on mine.
I prefer to have a few days of rest between chest and triceps, because alot of chest-exercises also activate the triceps. If i, for example, do triceps first and then try to benchpress, i won’t be able to fully maximize which leads to less exercise for the chest and vice versa.
Same thing with back and biceps, i prefer to seperate them to be able to use more weight on each.
I wouldn’t be able to exercise a certain muscle twice per week. Because i’d be too tired and the glucose in my muscle would again be used before having been fully restored, which would lead to less gain.
i am serious as far as attitude but not as much with all the supps you guys take…i may start taking whey protein but i havent yet
my workout routine is as follows
SAT chest/tris
db press 3x6
incline press w/bb 3x6
db flys 3x6
close grip bench 2x6
skull crushers 2x6
SUN back/bis
dead lifts 3x6
bent over rows close grip 3x6
lat pull downs 3x6
db rows 3x6
bb curls 2x6
db curls 2x6
hammer curls 2x6
MON legs
squats 5x5
leg extensions 2x6
leg curl 2x6
calf raises 3x20
TUE shoulders/forearms
military press 3x6
side lateral raise 2x6
front lateral raise 2x6
wrist curls w/bb
wrist curls w/db
reverse curls w/bb
reverse curls w/db
WED/THUR/FRI off/rest
i fall into the ectomorph body type and dont have the genetics to look arnold big but i have improved my size and im not expecting to be a monster sized guy …and i like working out and it keeps me off the streets 
i am bulking right now so im not as lean as my body type suggests
I’d call myself serious. I go 6 times a week. (All freeweights, no machines.)
Mon: Shoulders, biceps, abs
Tue: 30 min cardio
Wed: Chest, abs.
Thu: Legs
Fri: Back, triceps, abs.
Sat: Off
Sun: Chest
I switch up the routine every two months. Like, right now, I workout my chest twice a week. In about a month, I’ll start working out my back twice a week. Then, my shoulders.
I currently supplement with:
-Whey protein
-Flaxseed oil
-Swole V2 (for creatine non-responders) I cycle it every three months, 3 on, 1 off.
About six months ago, I came off of a 1-test/4-AD stacked cycle. Gained 9 pounds total, and haven’t lost any of it yet. I’ll start my second cycle in another six months.
I eat 6-7 times a day; I try to keep it in the 3250 calorie range. Currently, I’m 5’11", 193lbs @ 9% bodyfat. I’d like to be at 215 by the end of 2004.
I to am on a cycle of 1AD and 4AD. It is very good. I am using Ergopharm’s PHs. In two weeks I have put on 8 lbs. Not bad. You can really eat alot and stay lean with Pro Hormones, and the strength gains are very nice. I am going to take 6OXO post cycle. I am already using half doses of 6OXO to combat estrogen, but after the cycle I will go to the full dosage.
Yeah, that 6-oxo does wonders. I also use milk thistle post cycle to help my liver out (since the PH’s really put a strain on it).
I plan on getting milk thistle also. I am also taking Saw Palmetto to help with prostate function.