Q&A for: 18-Jan-06
1233. Q:
Person from 1232- My typical day would be Breakfast- 1 chewy bar(Quaker granola) Lunch- at school peanut butter and jelly sandwitch (white bread) with iced tea sometimes a bag of chips Dinner- two scoops of potatoes(big scoops) 2 schnitzels, and grated beets. I would have a very recent snack in between in between all of them like Chewy Granola Bars(Quaker) Fruit snacks, Fruit Roll ups. And for drink i would drink a lot of V8 Splash and Cranberry Juice. AThis is whjat i would eat almost everyday. I hope this helps?
A:
Yeah, almost all of those foods are pretty bad choices and are responsible for both your feelings of hunger and being overweight. Your dinner is OK on the whole, but everything else is bad. All of those things, from chewy granola bars to white bread to chips to even cranberry juice give you mostly simple carbs/sugars that go straight into fat deposits and do not provide lasting source of energy (hence your feeling hungry). Here are my suggestions...
Breakfast... Breakfast is probably the most important meal of the day and one chewy bar is not going to cut it. Try to have some plain oatmeal (not the sugared kind) with a piece of fruit and/or berries and/or cinnamon for taste. If you absolutely cannot stomach oatmeal, then at least have some cheerios with milk. Also have an egg or two or some cottage cheese.
Lunch... Chips, white bread and jelly are just junk and peanut butter is only so-so. Instead how about bringing a turkey or maybe tuna sandwich from home made on whole-wheat bread. And no chips :) If you do eat peanut butter, get 'natural peanut butter' (all stores have it) where the ingredients are just peanuts and salt. But better yet, go with a sandwich like I described. Would be great if you could eat some veggies too -- maybe bring a small tupperware bowl of salad from home or at least couple tomatoes and generous helping of lettuce leaves in your sandwich.
Dinner can be left alone, as I said. Schnitzels aren't the best for you, but not nearly as bad as some of the other stuff you eat.
For snacks eat whole fruits (bananas, apples, etc.) and drink plain water.
Those would be the first changes I'd suggest. It won't taste as good but it will be TONS healthier and keep you from getting so hungry. It's very good that you already swim in school -- try to play more sports with friends and just generally be more active -- anything from shoveling snow to mowing lawns. Good luck!
1234. Q:
Mike, is this schedule 'overtraining?'
Monday: Bench press 4x10 Incline 4x10 flyes 3x5. Pushdowns 4x10 1-hand extensions 4x10. deadlifts 4x10(last=failure) rows 4x10 other back thing forgot what its called 4x10.
Tuesday: Squats 4x10(last set=failure) leg press calf extensions 4x15-20 seated calf raises 4x15-20 Leg extensions 4x10 Rev. leg extensions 4x10 barbell curls 4x10(last set-failure) hammers 4x10(last set -=failure)
wed. rest
thurs-repeat monday
fri.repeat tues.
sat. rest
sun- 15 min. HIIT, 4xmax crunchies.
A:
That's definitely on the high side (more than 100 sets per week), but since most of them won't be to failure (you wrote that only last set specifically is to failure) it should be OK. As usual, make sure to take at least one week off every two months (and more might be a good idea), eat well, and watch for signs of overtraining: lack of strength, lack of appetite, insomnia, irritability, easily getting sick.
The other comment I'd make is that this program doesn't have any shoulder exercises. If you are going for bodybuilding type workout you probably want to include shoulder exercises as well. You can find key ones here.
Finally, it's very possible that you'll be so tired after doing the chest/triceps on Monday or legs on Tuesday that you won't have much energy for the other muscle group you are working on that day so it won't get as good a workout as possible. To avoid that you can either alternate the order of exercises from first half of the week to the second (so do chest first on Monday and Back first on Thursday, for example) or you can split up the muscle groups and exercise each one only once per week (so all of Monday is devoted to chest/triceps and all of Thursday to back).
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