Tung's 4 Week Plan Options

[*KINGdinguhling*]

wait, you should eat as many eggs as possible?

[karmakiller]

^ Yes, raw, by the carton.

[Reidar]

I said as many as you want because dietary cholesterol has a weak correlation with blood cholesterol, unless you're on special medical orders. People waste food and discard the yolk by thinking that cholesterol and fat are bad.

Reidar - what is your body fat composition? <5%?!

Probably about 7%, which is an eight-pack but not on the verge of crotch veins. Bodybuilders compete on-stage at about 3-4%, which they maintain for only a day or two because it takes a ton of dehydration and carb depletion to go down that low and it's not healthy. But I don't prance around in those damned meat festivals, so it's not something I keep track of.

[*KINGdinguhling*]

^ Yes, raw, by the carton.

okayyyyy rocky, how come you wont change my username?

[illriginal]

Tung, you may be content with the way you're going about things (and that's completely your business), but the fact of the matter is that these delineations simply aren't optimal for most people.

1.) Beginners and intermediates should not be doing a high amount of reps. That entails sarcoplasmic hypertrophy, which is when your muscles swell with sarcoplasm, a non-contractile cell fluid. This is not conducive to anyone who isn't a bodybuilder.

Trainees should lift for strength in order to build a solid, athletic base, first and foremost. Strength coach Mark Rippetoe has an excellent template for beginners called Starting Strength.

2.) Machines are worthless for anyone who, again, isn't a bodybuilder. Not only are they not conducive to strength, but the fixed path alters joint torques and increases the risk of injury.

3.) Solid food should be avoided post-workout because of the absorption rate. This is an extremely sensitive time period. I won't get into biochemical supercompensation and all of that, but basically, liquid sustenance is what's optimal here.

4.) Cardio and weight training should be separated in order to avoid muscle catabolism, or breakdown. Cardiovascular activities deplete liver glycogen, not muscle glycogen, which calls for contradictory post-workout nutrition.

Beginners are extremely susceptible to reaction of a stimulus, so yeah, it's not like you won't see any results at all through your outline. That's really not saying much at all, though. Practically any form of contractive stimulation will garner some level of progress. The point is to not take this opportunity for granted and get the best results possible early on.
No. Just no.

If you're not growing, you're not eating enough. Calorie excess = weight gain.

I started at 125 lbs.

FTW! I almost had a heart attack when I read tung's post =X

[shoryuken]

Two eggs a day?

As many as you want.

GL..