Guest guest Posted March 22, 2006 Report Posted March 22, 2006 Tara, you shouldn't eliminate whole grains because you're trying to gain muscle. Carbs are protein-sparing. Meaning if you're getting enough quality carbs to meet your exercise demands, the protein you eat can be used for muscle-building instead of being burned up as an inefficient fuel source. It's especially important to get in the whole grains or more calorie-dense carbs post-workout. We've beaten the Betagen thing totally to death, but in the name of hitting it one more time, take one serving post-workout every day but your free day. Once you've taken it for 30 days or so, you could cut back to one serving post-workout on weight days only. Here's the whole rest of the spiel: http://www.skwigg.com/id53.html Whether you decide to stick to the book or do a split is a matter of personal preference. I would lean toward the book based on your goal of gaining muscle and staying lean. If you do a split, make sure there's enough rest built into it. All of the recovery and growth happens during the down time, not the workout. So make sure you're hitting each muscle group no more than once or twice a week. BFL is already structured that way. On 3/22/06, Tara Winnett <twinnett001@...> wrote: > Starting my official " Wedding Countdown " Challenge on Sunday! I have exactly 12 weeks from Saturday until my wedding! Going to be posting pics and really go for that bikini body! Going to start Betagen again...by the way, , how often do you recommend taking it? It says 3 times a day, but that seems like a lot of Creatine for a woman. Also, thoughts on training. I have been lifting for a long time now, and I was wondering if I should do the BFL workouts by the book or go into a split of legs 2X a week, chest/shoulders/abs, and back/bi/tri. Anyway, wish me luck everyone! Do most of you limit your intake of wheat pasta, brown rice and whole wheat bread? I've heard that to get great results, you should, but I'm pretty lean already, so just wondering. Quote
Guest guest Posted March 23, 2006 Report Posted March 23, 2006 I've found whenever I try to limit the healthy stuff, I get cravings and cave in to something like a Twix bag. So I'm thinking for me anyway, the items you mention, whole wheat bread, brown rice, etc. are all fine. I don't eat the whites. Diane At 04:14 PM 3/22/2006, you wrote: >Starting my official " Wedding Countdown " Challenge on Sunday! I have >exactly 12 weeks from Saturday until my wedding! Going to be posting pics >and really go for that bikini body! Going to start Betagen again...by the >way, , how often do you recommend taking it? It says 3 times a day, >but that seems like a lot of Creatine for a woman. Also, thoughts on >training. I have been lifting for a long time now, and I was wondering if >I should do the BFL workouts by the book or go into a split of legs 2X a >week, chest/shoulders/abs, and back/bi/tri. Anyway, wish me luck everyone! >Do most of you limit your intake of wheat pasta, brown rice and whole >wheat bread? I've heard that to get great results, you should, but I'm >pretty lean already, so just wondering. > > >--------------------------------- > Messenger with Voice. Make PC-to-Phone Calls to the US (and 30+ >countries) for 2ยข/min or ---------- No virus found in this outgoing message. Checked by AVG Anti-Virus. Version: 7.1.385 / Virus Database: 268.2.6/288 - Release Date: 3/22/2006 Quote
Guest guest Posted March 23, 2006 Report Posted March 23, 2006 Tara, Good luck on your wedding challenge, you must be so excited!!! I split my lifting to two days a week each: Day1 & 4 back and bi's, Day 2 & 5 Chest, shoulders, tri's, Day 3 & 6 legs, abs... I add abs in so I hit them approx four days per week. This is a six days/week lifting program that I'm doing for 12 weeks but then I'll taper off... Also, just started limiting my evening carbs and trying to have salads with protein and some healthy fats in the PM... my trainer said I had too much carbs/sugar in the PM and that limiting that will help me lean out. I'm sure you don't have to lean out but at 163 lbs and 21% bodyfat that's my goal right now! Hope this helps... heather --------------------------------- Messenger with Voice. PC-to-Phone calls for ridiculously low rates. Quote
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