Gym, Weight Training And Diet

[KhalsaJee]

Just wondering if anyone can help me with a decent weight training exercise and diet. being that pretty much everywhere in the net is aimed @ gora lok.

any help would be appreciated.

[GrimReaper]

What are you looking to achieve? Bulking up? Shed weight? etc.

Most my routines are based around this fundamental concept: (this is not a begginers routine, theres only two rest days making it stressful on the body, If your just beginning to weight train I suggest formulating a routine which has a rest day every other day.)

Day 1: Legs

Day 2: Chest

Day 3: Back

Day 4: Rest

Day 5: Shoulders

Day 6: Arms

Day 7: Rest

Not to say this routine is set in stone but its the basis of what I do, once in a while I would switch it up (exercises/muscle group)

What I do is two weeks of heavy lifting and one week of light, it allows for your body to rest from strainious workouts. Plus since i've been adding this 2/1 week system i noticed after my light week I push heavier weight.

For diet im guessing your a vegetarian like me, it suggested you eat a gram of protein per pound of bodyweight. But, I dont really think that much is necessary I weight about 205 and somedays I will get over 205g and some days I will get around 190g. Just try to eat clean a lot of fruits and veggies, Omega -3 oils, and a good multi-v because if the body lacks vitamins and minerals it can stunt your muscle growth. For protein I get simulated chicken breast from my local gorcery store its made out of soy and has 22g each piece so basically a lot of soy products, milk, nuts, etc.

Oh yeah and get yourself a good whey protein, its a staple for a vegetarian bodybuilding diet.

I probably left out a whole bunch of stuff, if i did just ask and ill try answering best my ability

GrimReaper,

[Hau Apraadhi]

I thought Omega 3 derives from fish though....?? Well, as far as i'm aware of anyway

[GrimReaper]

I thought Omega 3 derives from fish though....?? Well, as far as i'm aware of anyway

you can get ones derived from flaxseed.

GrimReaper,

[gulabsinghjaman]

What are you looking to achieve? Bulking up? Shed weight? etc.

Most my routines are based around this fundamental concept: (this is not a begginers routine, theres only two rest days making it stressful on the body, If your just beginning to weight train I suggest formulating a routine which has a rest day every other day.)

Day 1: Legs

Day 2: Chest

Day 3: Back

Day 4: Rest

Day 5: Shoulders

Day 6: Arms

Day 7: Rest

Not to say this routine is set in stone but its the basis of what I do, once in a while I would switch it up (exercises/muscle group)

What I do is two weeks of heavy lifting and one week of light, it allows for your body to rest from strainious workouts. Plus since i've been adding this 2/1 week system i noticed after my light week I push heavier weight.

For diet im guessing your a vegetarian like me, it suggested you eat a gram of protein per pound of bodyweight. But, I dont really think that much is necessary I weight about 205 and somedays I will get over 205g and some days I will get around 190g. Just try to eat clean a lot of fruits and veggies, Omega -3 oils, and a good multi-v because if the body lacks vitamins and minerals it can stunt your muscle growth. For protein I get simulated chicken breast from my local gorcery store its made out of soy and has 22g each piece so basically a lot of soy products, milk, nuts, etc.

Oh yeah and get yourself a good whey protein, its a staple for a vegetarian bodybuilding diet.

I probably left out a whole bunch of stuff, if i did just ask and ill try answering best my ability

GrimReaper,

As a experienced lifter, i would say your routine sucks (no offense). If your looking to put on some real mass, eat 2 grams of protien per pound of bodyweight and dont lift more then 3-4 days a week.

a common and good example:

day1: chest and biceps

day 2: legs

day 3 rest

day 4 shoulders and triceps

day 5 rest

day 6 back/trap

day 7 rest

and repeat.

research carb cycling if u wanna put on lean mass only. if not then go for the clasical bulk/cut/maintain. asking on a sikh forum about lifting was abit stupid of u to do lol as u cud have gotplenty of info from bb websites including diet plans for vegans etc.

vjkk vjkf.

[GrimReaper]

LOL do some research before you say it sucks.

http://www.bodybuilding.com/fun/wotw94.htm

the routines right off the website your referring the kid too.

noob

GrimReaper,

[KhalsaJee]

reason for posting on here was really 2 get views from SIKHS amritdharis

you can never have views or actual facts from other sites with proper info for sikhs

[gulabsinghjaman]

LOL do some research before you say it sucks.

http://www.bodybuild.../fun/wotw94.htm

the routines right off the website your referring the kid too.

noob

GrimReaper,

i have done my research and i still say it SUCKS u NOOB. thats not the only routine availible on that site, i just gave him a quick reference to other sites where he wud be more likely to get info on lifting other then here. that routine would lead to nothing but INJURIES.

MEGA NOOB

[GrimReaper]

LOL, junior gets offended with one word.

grow up.