A newbie.....asks the experts
Been working out: 4 weeks
Intensity: 4 times a week, 1 hour each time
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Biceps, Triceps
Waist: 79,50 cm
Bodyfat %: 16 %
Start of week 4: Bought a protein shake, 100% Whey Protein Gold by Optimum Nutritions, size 10lbs, serving (30,4g): 24g protein, 3g carbs, 1g fat, etc
link (greek): http://www.x-tremestores.gr/216/eshop/DetailView.aspx?prod_id=1597&category=562
Results so far:
Chest increased and chest muscle hardened
6-pack abs started to show up since week 1 (although I haven't seen any progress seen then)
Biceps and Triceps hardened (a slight noticeable gain in muscle mass)
Increased number of repetitions (by 15-20%), increase in the amount of weight (10-15%), joint pains
Target: A nice, toned, lean body until summer 2009 (late May) with a small % of bodyfat
This is what I aim for rather than large muscle gains, I dont like weight increases, I want to increase my stamina, endurance and strength.
I've been doing some research around to find out some answers to some questions I have as I am new to this.
When is the best time to take the protein shake and why?
Some people say morning, some people say with meals, other say before and after workout, at night, others say 1 scoop after workout and 1 scoop hour later,
Should I take the protein shake the days I dont' workout? And when exactly?
Should I limit the amount of carbs that I consume? What types of foods should I worry the most?
I eat almost everything, salad once a day, fruit once every two or three days.
I have 2 meals a day and breakfast.
I dont eat junk food.
I smoke a pack of cigaretes a day.
Is there an optimum and efficient workout programme for a toned body to my specifications?
Is my target achievable and how much effort is required?
Should I undertake any special exercises for the 6-pack abs?
I am considering of attending a Kick-boxing class (takes place 4-5 times a week). Will this make a difference?
What should I take into consideration? What should I go for and what I have to avoid in order to achieve my goal.
Thanks for your time for reading this. Every type of help is appreciated.
Looking Forward to hearing from you