NBS 4life -
Thanks, I'll invest in some brown rice and sliced up chicken(easier to cook) or ground beef.

Proteinboy-
Thanks for the advice, I'll try to conjur up a dependable prwo and pwo meal. One weird fact that I find about me is that I don't get a boost from sugar nor an after-sugarcrash. I ate a lot of sugar as a kid so I'm guessing my body adapted to high sugars somehow. I find that whenever I eat a good source of fats (almonds, avocado) before playing basketball I have more energy and a longer lasting energy. Almonds are expensive though so I haven't ate any almonds since december.

Going with you and NBS4life I'm thinking about this.
PRWO: Cook up a bunch of brown rice, chicken/beef. put it in fridge in box.
PWO: Milk+Whey Protein powder+ bananas OR Orange juice + 2 raw eggs + banana+mango+strawberry+grapes

I don't think I'm going to get to train much today; birthdays =\

Hrmmm so today I ate about 2400~ calories i thinks. Didn't get to do any training cuz of bday party and had to take some alcohol. I'll get back on track tmrw.

No kidding! Your base looks better than where I'm at after a couple of months of training hard!

Good luck, man. No doubt you've got this.

FreeFall -
Haha thanks =]

So for sunday and monday I couldn't get to the gym before closing time unfortunately so I couldn't train.

Today I went and worked out my back, it was a decent work out. I need to find a better routine though so any suggestions will help .

4x8 Deadlift (35,35,35,35 lbs plates)
4x8~10 Machine Rows (75, 95, 95, 95 lbs pulley stuff)

I tried to do pull ups after but I couldn't get very many done so I just stopped the workout there.

I ate 2 raw eggs after that and a bowl of cereal. Probably about 2300 calories for the day. I'm not sure what I will work on tomorrow yet.. maybe chest.

Today I worked on chest, and probably ate around 2500 calories.

4x8 flat bench (45,45,50,50 lbs plates)
4x8~10 incline bench (30,30,30,30 lbs plates)
4x8 decline bench (35,45,45,45 plates)

Tomorrow will be shoulders or legs..

Looks like you could do with a couple more exercise just to get the volume up a little bit. For instance you could add some bent over rows etc into your back day. If I do a three day split I generally do four to five exercises for a large muscle group and a max of three for a small one. e.g. for a back and tricep day I do the following

Deadlifts
Cable Row
Lat Pulldown
Chinups
Skull Crushers
Close grip bench press

Everything is 3 sets.

It allows a variety of movements in the workout. Just an idea.

NBS 4life -

Thanks for the back exercises. I use to do a split of chest/tricep, back/bicep, legs/shoulder but I find it's very taxing on the body and by the time I reached the leg/shoulder workout all my other muscles were tired and aching.
Now I'm trying this idea of working out chest, back, legs and then incorporating pull-ups, chin-ups, dips, and this funky shoulder exercises when I feel good or have an "off-day". Unfortunately I can't do handstands right now so I'm just doing "arm circles" for 3minutes; it still kills my shoulders .



I ate about 2000 calories today =[.. I realized it's totally impossible for me to eat 3000 calories because my parents don't cook very much. I'm going to have to either start buying meals inbetween my regular meals or save money and cook. I'll try the latter =]

Today, I just stayed at home and played games and I did 3minutes of "arm circles' for my shoulders.

Tomorrow will be leg day, woooohooooooo!

Today I ate maybe 2000 calories again . Worked out on legs

4x8 squats (35,35,40,40 lbs plates)
4x10 lunges (30,35,35,35 dumbbells)
4x6~8 hamstring curl machine (55,70,55,55 kg/lbs??)

hey, dave. i agree taht you should add in a couple of exercises per workout.
however, my recomendation would be to do fullbody workouts. however, many people say split routines(upper/lower) work for them better.
its true for some people, but at least give full body workouts a try; they are awesome.

imple example:

squats
bench
rows
Unilateral Lower Body exercise(ie:lunges, bulgarian split squats, pistols, or stepups)
isolation movement(your choice...optional)

you choose the set/rep routine. it should take you around 30-45 minutes=a guess. no more than an hour

so hows it going?

ProteinBoy -
Hey jon. Would a full body workout mean doing the whole body on one day 3 times a week?

I didn't work out yesterday, I'll be going to the gym for back in a bit.

Yesterday got a bit lazy, but I went straight after work to the gym today.

After playing bball I worked out back and also included bicep as others have mentioned getting in a little more sets.

4x8 deadlift (35,35,35,35 lbs plates)
4x8 lat pull down (?thnk its called this) (50,70,70,90 lbs)
4x8 rows on machine (55,70,75,90 lbs)

2x(30,20) alternatin bicep curls sitting (15,15lbs)
1x10 dips (bodyweight)

Yep thats the one, you gotta make sure you get volume or frequency so that you adapt. A couple more exercises would be the gravy

NBS 4life
A couple more exercises would be the gravy?? Does that mean good or bad :S

I did not work out yesterday or the day before due to last minute homework assignments but I did play basketball. I will go to the gym tomorrow morning for ball and then hit the weights after work.

Well think about it is gravy ever bad No it is good. Just chuck a couple more in there and im sure you will find it is quite good.

gravy is the devil to someone on a cut hehehe