basically, total body is picking one compound movement per body part, split into :
biceps and upper back are the same movement, so 6 exercises total - either chin ups or pullups for biceps/upper back - you can use the assist machine. make sure your two workouts are different in movements, and remember that less rest/speed of movement is as important as weights used with regards to GH output.
if you need anything, feel free to PM me.
1. Barbell Squats 3 x 10-12
2. Deadlifts 3 x 10
3. Barbell Bench Press 3 x 10
4. Dumbbell Shoulder Press 3 x 10-12
5. Dips 3 x 10-12
6. Calf Raises 3 x 12
7. Abs - 100 reps in total of any 'ab' exercise
Notes - 60-90 seconds recovery between sets. You can do as either a) do all of Exercise 1 and then move to exercise 2; or b) do as a circuit (i.e. do exercise 1, then exercise 2, and so on, until exercise 7; and then repeat 3 times), with a short recovery (i.e. 30-60 seconds) between exercises, and a longer one (i.e. 90 seconds) at the end of each circuit.
As for diet, just take into account the notes I made. Bascially you need to work on eating MORE, period, at the moment!
Personally, I would make your own shake. Suggestions of things that can be put in it (make sure that you have at least 30g of protein and 30-50g of simple carbohydrates):
* Protein (at least 30g of protein per serve of protein powder)
* Dextrose (at least 30-50g carbohydrate)
* Fruit (i.e. bananas, etc.)
* Frozen berries (i.e. blueberries, raspberries, etc.)
Carbohydrates should be eaten before, during and after exercise. The one exception is athletes who are weight training for muscle and strength building effects. These people should wait an hour after exercising before they eat to avoid interference with the growth hormone elevating effects of intense exercise.
Wait about one hour after weight training to consume your post-training meal. Studies show that if you train hard for about 1 hour, your growth hormone and testosterone levels will reach a peak. However, if you eat during and right after training, this will reduce the hormone response.
as for diet, i have created a meal plan, a few actually, that are about 1855 calories...spread out so i'm eating 6-7 times a day, every 2-3 hours. i know i'll have to re-adjust the calorie intake once i lose a few pounds of fat. sound right? i hope.
i'm a little confused, but i appreciate the help everyone.
1 - through testosterone
2 - through growth hormone
carbs cut down growth hormones ability to work in a maximal fashion. carbs do not do that to testosterone.
my suggestion is to limit carbs post workout to get growth hormone working for you, as it is the bodies best fat burner.
Guejsn's idea springs from raising muscle as fast as possible - testosterone, and if your diet doesn't change, your body will have to burn fat to fuel those new muscles.
Two different pathways, same end results. does that clarify this a bit?
I've said my part. MC416 can do as she likes from here. OUT.
one last thing... at what point do you guys believe someone is no longer a beginner in the gym? i guess it depends on the individual and how constant they keep at it? if you were to train heavily for years, and then not for, say, a year, would you come back and start as a beginner again?
let me ask you two questions if i may.
1 what time of day do you work out?
2 what does a normal days food intake look like?