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Old 08-31-2010, 05:34 PM   #1
Sten
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Default Routine evaluation & questions

What do you guys think of that routine ? What about the set x rep scheme ?

M
Bench 5x5
Overhead presses 3x8
Dips 3x8

W
Squat 5x5
Back Extension 1x10
Crunch 3x8
Sidebend 3x8

F
Deads 5x5
Rows 3x8
Chins 3x8

1) Is it okay to drink water while eating ? I read that it can change stomach's acid level, which makes not only protein digestion ineffective, but also digestion of vitamin B12 is seriously affected. A lot of guys also called bs on that.

2) How should you diet on workout days differ from non-workout days especially regarding pre and pos workout meals ?
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Old 08-31-2010, 06:18 PM   #2
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Quote:
Originally Posted by Sten View Post
What do you guys think of that routine ? What about the set x rep scheme ?

M
Bench 5x5
Overhead presses 3x8
Dips 3x8

W
Squat 5x5
Back Extension 1x10
Crunch 3x8
Sidebend 3x8

F
Deads 5x5
Rows 3x8
Chins 3x8

1) Is it okay to drink water while eating ? I read that it can change stomach's acid level, which makes not only protein digestion ineffective, but also digestion of vitamin B12 is seriously affected. A lot of guys also called bs on that.

2) How should you diet on workout days differ from non-workout days especially regarding pre and pos workout meals ?
i'd switch day 1 with day 2 to allow your lower back to recover better

i wouldnt worry about that water thing... the only reason to limit liquids is it takes away from apetite haha

what is your goal, to bulk up?
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Old 08-31-2010, 06:22 PM   #3
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Quote:
Originally Posted by Sten View Post
What do you guys think of that routine ? What about the set x rep scheme ?

M
Bench 5x5
Overhead presses 3x8
Dips 3x8

W
Squat 5x5
Back Extension 1x10
Crunch 3x8
Sidebend 3x8

F
Deads 5x5
Rows 3x8
Chins 3x8

1) Is it okay to drink water while eating ? I read that it can change stomach's acid level, which makes not only protein digestion ineffective, but also digestion of vitamin B12 is seriously affected. A lot of guys also called bs on that.

2) How should you diet on workout days differ from non-workout days especially regarding pre and pos workout meals ?
Hi Sten,

It looks very solid. If I had to tweak anything, I would move squat day to Monday to give your back and posterior chain more rest before deadlifts.

Regarding water intake, I am skeptical that drinking water while eating has any important impact. Maybe it does impact it to a minor degree, but with you training hard and eating right I doubt you have anything to worry about.

For workout days, post workout you want some whey protein and a form of dextrose (waxy maize, a Pop-tart or a sweet treat). 30-60 minutes after that you want your biggest meal of the day, and it should include a whole food protein source, veggies, and a healthy carb like brown rice, quinoa, etc.

Pre-workout varies for a lot of guys. I have a protein shake and a small piece of fruit an hour before lifting. I don't like training with much in my stomach. Your mileage may vary.
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Old 08-31-2010, 07:25 PM   #4
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thanks for the asnwers guys...

@kman: yea, to bulk. Regarding water taking away your apetite, I read that it actually does the exact opposite. I cant remember the explanation, but I am gonna look it up for you.

@BendtheBar: You missunderstood me on question 2, BendtheBar. I wanted to know what you take instead of the pre/pos workout meals on non-workout days.
I also read that you should eat more on non-workout days; is there any logic behind that ?
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Old 08-31-2010, 07:43 PM   #5
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looks solid to me man, btb have u got a chance to post back to my routine thread
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Old 08-31-2010, 07:46 PM   #6
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I also read that you should eat more on non-workout days; is there any logic behind that ?
about the water intake..yea maybe water will fill you up while eating, but that should be the last of your concerns when eating. what are your stats (height, weight, age..)

just wondering where you are getting all this information. What is the reason of eating more on non-workout days. you should be eating like a monster on workout days compared to your non-workout days especially if you are trying to bulk. But i am curious to where you are getting your info from?
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Old 08-31-2010, 07:46 PM   #7
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@kman: yea, to bulk. Regarding water taking away your apetite, I read that it actually does the exact opposite. I cant remember the explanation, but I am gonna look it up for you.
drink a lot at a meal and tell me if you have room for as much food as you would without it.

at time when i'm shoveling down a pound of beef it really becomes apparent.
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Old 08-31-2010, 07:49 PM   #8
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It is an old post on another forum, some guy said: "As for the fullness [caused by water intake while eating] - contrary to what many may think, drinking while eating usually allows you to eat more. Reason is your are flushing down the food quickly and mixing it in the stomach. That means fewer enzymes are being released, so your thinking that you are full gets delayed."
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Old 08-31-2010, 07:49 PM   #9
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i really think everyone is worrying a bit much about drinking water during your meals..of course you not gonna sit down and tank down water while you eat, your main focus is on the food, but its not gonna hurt to have a glass of water.
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Old 08-31-2010, 07:50 PM   #10
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i really think everyone is worrying a bit much about drinking water during your meals..of course you not gonna sit down and tank down water while you eat, your main focus is on the food, but its not gonna hurt to have a glass of water.
i agree. also, Sten it seems your worrying too much about the little things. you just need to eat big and lift big
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