Diet for Begginer's Routine

[BendtheBar]

Originally Posted by Sten

Thank you for your patience !!

No problem at all. That's what we're here for. Here's my feedback:

Meal 1...Need a tad bit more protein. Right now you're under 20 grams for the meal. Need 30+.

Meal 2...Need protein source. 4 pieces low fat string cheese, or a protein drink. Something along those lines.

Meal 3...Making me hungry!

Meal 4...Looks good. If you still feel full from lunch, you could switch to a light protein drink in water and some fruit (banana). But I'm not sure when you eat lunch and when you eat meal #4. Stick with your plan unless you're still full from lunch.

Meal 5 + Post Workout...Looks good.

Before Bed...You can go many ways. You can drink milk unless it makes you get up seven times at night for a bathroom run. Or you can go tuna + an orange/apple, string cheese...pretty much whatever's appropriate based on hunger.

On to your questions...

Questions:

1. You shouldn't eat carbs after 6pm. True or false ?
2. Any preference on the kind of milk ?
3. Do never use the smith machine. Use dumbbels instead. True or false ?
4. Considering the 'zig-zag' approach, should I eat on maintance level even if I am doing aerobics that day ? What about the whey shake ? Should I take it after aerobics ?
5. I am not familiar with that nomenclature: "Deadlift 2-5 x 5-15". I mean, when you say "Deadlift 1 x 5-15", I assume that I am supposed to perform as many reps as possible. But when the number of sets varies as well, how am I supposed to determine how many reps/sets I should do ?

Q1...I wouldn't go crazy after dinner. Satisfy yourself at dinner. But one (or two) day a week, allow yourself something "junky" after dinner like a bowl of ice cream or a serving of chips.

Q2...Since you're not underweight, I would just drink 1 or 2% milk. No need to down whole milk.

Q3...Dumbbells and barbells first. Primary, heavy compounds lifts first. Then if you have room in your routine, add favorite quality exercises.

Q4...If you do a zig zag approach, stay on maintenance even with cardio on non-lifting days.

Q5...Sorry for the confusion.

Deadlift 2-5 x 5-15 means...

2-5 sets of 5-15 reps with the deadlift. Always, always, always try for more reps/weight each set.

[Sten]

Thanks a lot, dude ! The last question (I swear!):

1) What I meant by question 3 is: Consider the deadlift: if I can't perform it well enough / don't feel confortable performing it with a barbell, would you rather use dumbbells or the smith machine ?

[kman025]

Originally Posted by Sten

Thanks a lot, dude ! The last question (I swear!):

1) What I meant by question 3 is: Consider the deadlift: if I can't perform it well enough / don't feel confortable performing it with a barbell, would you rather use dumbbells or the smith machine ?

definatley not the smith. the smith machine is a guided path, therefore not a natural movement. if your worried about getting hurt, you deinately dont wan to do something so unnattural.

if you really dont want to do BB, i'd do DB (possibly romanian deadlifts or straight legs instead)

[Sten]

Thanks for the answer. But the deadlifts were just an example. My problem is the squat with a BB. I always did it on the smith machine (what I hate about it is no matter how many times I do it on the smith machine, I don't feel more confortable to do it with a BB).

So, my question is: is there a way to replace a BB-squat AND at the same time improve my balance etc, so I get more confortable to try it with a BB? I thought about using dumbells but I am not sure how to perform it properly. Any ideas ?

[kman025]

Originally Posted by Sten

Thanks for the answer. But the deadlifts were just an example. My problem is the squat with a BB. I always did it on the smith machine (what I hate about it is no matter how many times I do it on the smith machine, I don't feel more confortable to do it with a BB).

So, my question is: is there a way to replace a BB-squat AND at the same time improve my balance etc, so I get more confortable to try it with a BB? I thought about using dumbells but I am not sure how to perform it properly. Any ideas ?

i'd stick to a barbell. just up the weight slowly.

maybe do fron squats instead for a while. with front squats its a lot easier to dump the wieght, should anything go wrong.

[BendtheBar]

Originally Posted by Sten

Thanks a lot, dude ! The last question (I swear!):

1) What I meant by question 3 is: Consider the deadlift: if I can't perform it well enough / don't feel confortable performing it with a barbell, would you rather use dumbbells or the smith machine ?

I'd rather see you stick with the barbell and get your form right. Smith machine can make form worse. I want you to have a healthy back. Seek out proper deadlift form. We have videos here:

Must Watch Instruction Videos

[Sten]

The problem is there is no high rack as in that instrutional video. So whenever I squat, I have to ask someone to take the BB off my shoulders for me. But I will see what I can do. Those videos are awesome, btw. Thanks !

[BendtheBar]

Originally Posted by Sten

The problem is there is no high rack as in that instrutional video. So whenever I squat, I have to ask someone to take the BB off my shoulders for me. But I will see what I can do. Those videos are awesome, btw. Thanks !

If you can't do regular squats, then I would do heavy leg presses or front squats or Smith squats. Go heavy and hard on whatever you can do.

[kman025]

Originally Posted by Sten

The problem is there is no high rack as in that instrutional video. So whenever I squat, I have to ask someone to take the BB off my shoulders for me. But I will see what I can do. Those videos are awesome, btw. Thanks !

are you saying you dont have a rack?

[Sten]

Yep. I am pretty sure there are only two of those short ones, but I will look for it tomorrow.