I've been working out on/off for the past 2 years, and just got back into it about 1.5 months ago. I've been getting a lot of different advice from guys at the gym, and it's all left me kinda confused. Then I heard about you guys from a friend, so seeing as how you guys are the experts, maybe you can clear everything up for me.
Essentially I'm going to be following the diet/exercise routine below:
Focus my diet around these foods: Almonds (and other nuts), Beans (kidney, black), Spinach and green veggies, dairy, instant oatmeal, eggs, turkey and lean meats, olive oil, natural peanut butter, extra protein whey powder, fruits such as berries and bananas and apples etc.
i have been doing for the past 2 weeks a new routine where I do an all body workout on Monday/Wed./Friday for about 1 hr 15 min at the gym. Its the same workout all three days, with squats, military presses, upright rows, bicep curl, leg curl, tricep pushdown, bench press, leg press, leg extension, pulldown. 4 sets of 6 for each workout. But I just heard from some guys today that I should not be working out the same muscle more then 2x a week, and doing all body workouts is not really the best for putting on mass.
So instead I was looking at this new routine:
2 cycles of 3 day workout routine in 1 week. 1 off day with just abs.
Day 1: Triceps and Shoulders
Day 2: Biceps and Chest
Day 3: Quads, Hamstrings, Calves, Abs
Day 4: Triceps, Shoulders
Day 5: Biceps, Chest, Abs
Day 6: Quads, Hamstrings, Calves,
Day 7: Abs
How does that look to you guys? Also I hear that I should not take any protein bars, just protein shakes w/ whey protein, before and after workout. And get 8 hrs sleep, and do compound workouts rather then isolation.