IKFF
Wednesday, March 30, 2005
3/30/05 Update
Wow I've been working a lot of OT and didn't realize I've missed my updates....sorry.
Well I guess I'm a little lucky, I've been able to bring my kettlebells to work and do some working out during my shifts [12 hours long]. This has made it so I just do regular weights during my workouts. I know not everyone can do this, but if you can.....
One change I've done is sort of supersetting 2 different bodyparts, chest/weighted pushups with back/pull-ups for example, this allows for better recuperation between sets. Meaning if you you rest 1 minute between sets you will actually rest the body part @ 2 minutes, try it!!!
Let me know if there are any questions and or requests and please leave your email for a reply.
Tom
Well I guess I'm a little lucky, I've been able to bring my kettlebells to work and do some working out during my shifts [12 hours long]. This has made it so I just do regular weights during my workouts. I know not everyone can do this, but if you can.....
One change I've done is sort of supersetting 2 different bodyparts, chest/weighted pushups with back/pull-ups for example, this allows for better recuperation between sets. Meaning if you you rest 1 minute between sets you will actually rest the body part @ 2 minutes, try it!!!
Let me know if there are any questions and or requests and please leave your email for a reply.
Tom
Recipe
Here is a snack recipe from The Diary Thinker. It is a good soy based recipe, soy is excellent for the heart and wieght loss.
LIKE TO USE SOYA MILK, AND 2 SCOOPS OF SOYA PROTEIN MIX.I MIX IT WITH WHEETABIX.IN THE PROTEIN MIX I ADD CREATINE, FRUIT SUGAR, AND DRY COCONUT : WHICH IS MADE BY SHAKING THE PROTEIN TUB.
I GUESS THIS WAY I DO NOT NEED TO USE A MIXER, AND IT DISSOLVES MORE SLOWLY INTO THE BLOOD.
I DO NOT LIKE USING PROCESSED PROTEIN, BECAUSE IT MAKES THE BODY LAZY, AND I SAVE A LOT OF MONEY.
Thanks for the recipe!!!!
LIKE TO USE SOYA MILK, AND 2 SCOOPS OF SOYA PROTEIN MIX.I MIX IT WITH WHEETABIX.IN THE PROTEIN MIX I ADD CREATINE, FRUIT SUGAR, AND DRY COCONUT : WHICH IS MADE BY SHAKING THE PROTEIN TUB.
I GUESS THIS WAY I DO NOT NEED TO USE A MIXER, AND IT DISSOLVES MORE SLOWLY INTO THE BLOOD.
I DO NOT LIKE USING PROCESSED PROTEIN, BECAUSE IT MAKES THE BODY LAZY, AND I SAVE A LOT OF MONEY.
Thanks for the recipe!!!!
Saturday, March 19, 2005
Tuesday, March 15, 2005
Reply to comment -weight gain
Hello,
Last week I received a comment about gaining weight, so I’ll address that here today. If anyone has questions or would like more personal attention please leave your email address. This is free all I ask is that you visit my sponsors for your supplement or fitness needs.
To help with any weight question the first thing I need to know is your current diet. Today I’ll assume your weight is maintaining on your current diet. If you have no problem with milk add 2-3 glasses of whole milk a day. If you can add a scoop of protein powder to them. This plus a good shake,[MRP or glass of milk and 2 scoops of powder] post workout will help, but this is generic, I need to know more about current diet.
The workout, this is the second thing I need to know. What are you doing now?
A good place to start is here
Squats – 1 set 20 reps supersetted with pullovers, @ 15 reps. Of course you need to warm up 1st on this and all the exercises.
Bench 5 sets of 5
Rows 5x5
Military Presses 5x5
Dips 3x ?
Curls 3x8
Increase weight on exercises as needed to maintain rep range. On the last set you should be barely able to get the last rep unassisted! Try this 2-3 times a week and let me know how it is working and we will go from there. I know this is generic...
Tom
Last week I received a comment about gaining weight, so I’ll address that here today. If anyone has questions or would like more personal attention please leave your email address. This is free all I ask is that you visit my sponsors for your supplement or fitness needs.
To help with any weight question the first thing I need to know is your current diet. Today I’ll assume your weight is maintaining on your current diet. If you have no problem with milk add 2-3 glasses of whole milk a day. If you can add a scoop of protein powder to them. This plus a good shake,[MRP or glass of milk and 2 scoops of powder] post workout will help, but this is generic, I need to know more about current diet.
The workout, this is the second thing I need to know. What are you doing now?
A good place to start is here
Squats – 1 set 20 reps supersetted with pullovers, @ 15 reps. Of course you need to warm up 1st on this and all the exercises.
Bench 5 sets of 5
Rows 5x5
Military Presses 5x5
Dips 3x ?
Curls 3x8
Increase weight on exercises as needed to maintain rep range. On the last set you should be barely able to get the last rep unassisted! Try this 2-3 times a week and let me know how it is working and we will go from there. I know this is generic...
Tom
Monday, March 14, 2005
Tuesday, March 08, 2005
Recovery Continued 3/8/05
Hello. Back to the subject of recovery, I know I probably wasn’t much help with the carbs, and I apologize. There are just too many diets, which seem to be manipulating carbs instead of balancing the diet. If you have question please ask and I will give answers!
Back to protein, if you are having trouble digesting large amounts at one time there are solutions. The obvious is smaller portions, but I know you want to get @30 grams or more in your 1st meal after your workout and for some this may be a problem. There are enzymes that will help digest the protein, you can mix your protein with pineapple or papaya juices. Some don’t like this because the acid in pineapple juice bothers some people. There are supplements that will help, one I use, is Aminogen, it is fairly cheap [@$15.50] and has 60 servings. Just take this with your protein drink.
Do not forget 2 more cheap and easy items for recovery. Water and plenty of it, also sleep!
Again if you have questions or comments .....please!!!
Tom
Back to protein, if you are having trouble digesting large amounts at one time there are solutions. The obvious is smaller portions, but I know you want to get @30 grams or more in your 1st meal after your workout and for some this may be a problem. There are enzymes that will help digest the protein, you can mix your protein with pineapple or papaya juices. Some don’t like this because the acid in pineapple juice bothers some people. There are supplements that will help, one I use, is Aminogen, it is fairly cheap [@$15.50] and has 60 servings. Just take this with your protein drink.
Do not forget 2 more cheap and easy items for recovery. Water and plenty of it, also sleep!
Again if you have questions or comments .....please!!!
Tom
Sunday, March 06, 2005
Wednesday, March 02, 2005
Updated Workout + + 3/2/05
Hello Everyone,
I know I said I was going to write about carbs, but I realize everyone is on different diets. The simple answer is during the 2-hour window if you are limited in daily carb intake this is the time to eat them. Others can follow a 1-2 gram per gram of protein ration. I follow a .5 –1 gram to protein ratio, that’s what gives me the best “pump” and recovery. I also ingest @ 75 grams pf protein during this time, 2 shakes 30 minutes then 1 hour after. Remember MRP’s are your best bet.
In other news, being home I’ve changed my workout to include more kettlebells as follows:
1 set of squats [20+reps] supersetted with pullovers.
2-3 sets of kettelbell cleans, then squat down, and on the upward motion over head press. Then switch hands, I use one bell. You can use a dumbbell or even a barbell for this. I do around 8-10 reps per side.
2-3 sets [supersets] chest and back 8-10 reps [dips and pull-ups for example]
2 sets of side presses
1 set curls/ and triceps presses
1 set of swings, switching hands in air, and 1 set of a combo I do. Swings, figure 8, uppercut, switching hands through out. If you want a detailed description let me know!!!
Tom
I know I said I was going to write about carbs, but I realize everyone is on different diets. The simple answer is during the 2-hour window if you are limited in daily carb intake this is the time to eat them. Others can follow a 1-2 gram per gram of protein ration. I follow a .5 –1 gram to protein ratio, that’s what gives me the best “pump” and recovery. I also ingest @ 75 grams pf protein during this time, 2 shakes 30 minutes then 1 hour after. Remember MRP’s are your best bet.
In other news, being home I’ve changed my workout to include more kettlebells as follows:
1 set of squats [20+reps] supersetted with pullovers.
2-3 sets of kettelbell cleans, then squat down, and on the upward motion over head press. Then switch hands, I use one bell. You can use a dumbbell or even a barbell for this. I do around 8-10 reps per side.
2-3 sets [supersets] chest and back 8-10 reps [dips and pull-ups for example]
2 sets of side presses
1 set curls/ and triceps presses
1 set of swings, switching hands in air, and 1 set of a combo I do. Swings, figure 8, uppercut, switching hands through out. If you want a detailed description let me know!!!
Tom
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