16 replies to this topic

[Charlie-boi]

I have decided to begin training hard while as stated on another post track progress on youtube. I also want to release a thread here for people in simular situations who want to get in shape to follow some guidlines. Im pretty young but studied nutrition and sports biomedicin before my accident so i would like to think my advice is worthy.
This thread will increase your fitness, strength and body composition. Its is more bodybuild oriantated but if your wanting to aim for fitness and toneing then simply reduce portion sizes in diet and increase reps in training. I would say its 80% diet and 20% training that acheives great results if your consitent.

Diet

Breakfast

3 eggs 'scrambled' bowl of porridge orange juice.

Lunch

1 large potato 1x chickan fillet brokaly, 10-20g pumpkin seads and if you need flavour maybe buy a weght watcher tammato source.



dinner-

1x steak brown rice 200g-wet, pease carrots and source again if needed.

supper-
small serving of cottage chease

Drinks through the day-
water with 1 x dissovable multi viatmin
fuit smoothie
water with vitc + zinc dissolvable tablet.

SUPPLIMENTATION

protein shakes- i would say only take 1 after training with such a rich protein diet as above.
The protein shoud be whey protein alone with little carbohydrates, sugars and fats.
1 X COD LIVER OIL TABLET
1x GLUATMINE 5G in each shake

*dont buy amino acids your food and shakes are full of them.
*dont buy creatine either, gains are poor also not great on kidnes and liver and the body produces enouf its self.



TRAINING
weights as heavy as you can for 8-10 reps. do 4 sets per exercise. THE LAST SET TRY TO SUPERSET BY DROPPING THE WEIGHT 50% AFTE YOUR LAST REP AND PUSH HARD TO DO AS MANY AS POSSIBLE.

day 1- BACK rear deltoids(back of shoulder muscle) AND BICEPTS
latt pulldown-wide grip
lattpulldown underhand wide grip.
one arm rows
lateral raisesbut pull back more to hit rear delts

one arm bicept culs
*tip can be hard to ballance doing bicepts... so get out the chair and take the gravity problem away. lie on the with your feet faceing a cable pull machine. then grap the bar, lie back down and start doing to handed bicept curls.

Day 2- Chest and tricepts, forearms

chest press-or bench press
flys with dumbells
dips... you can use your standing frame or chair for this
forearmes curls with a dumbel

Day 3 - rest


day 4- shoulders and abbs

lateral raised
rear lateral raises
shoulderpress....can do in chair if back against a wall with dumbells, be care full on rotator cuff

abb.

use dip frame or standing frame- to lift your weight up then try thrusting your hips forward and back. ( a good mental note is to imagine beyonce has her legs open in front of you ;).
also can swing body side to side to hit oblique muscles
Lie on bed and try if you can to do half sit ups

Day 5- REST

DAY 6- Try some cardio depending on your body fat situation.. Hand cycle machine is good for this.. 25 minutes at 150bpm

Day 7- Begin cycle again or take a rest day.



The diet encompases the right carbohydates at the correct times. I have used carbs with low glyceamic indexes with have a lower chance of stimulating insulin responses which can increase fat conversions and storage. The fats in the diet are clean and come from pumpkin seeds mainly. These fatty acids are cruicial in hormone product with helps you gain muscle and general well being. The vitamin and mineral content of this diet is high, the proteing content is also high with no limiting ammino acids to reduce muscle gain.

So i hope this helps. I assure you this will make your life with a disability easier. Whether it be transfers, pushing your chair, lifting your kids or attracting the females or men? this will help. Pm me if you have any question reguarding diet or training. Thanks c-boi





This was me before my accident with this type of diet and totally natural 20 years old

Attached Thumbnails

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Edited by Charlie-boi, 28 December 2011 - 04:31 AM.

[Vanessamaee]

Just a warning. As I am bodybuilding/toning as well... High Protein low fat diet works great however it puts you at a high risk of kidney stones, make sure you have plenty of water intake and get all other essential vitamins/minerals/food groups in as well. With the amount of protein you're taking in in your diet, you may not need to drink protein shakes. (:

[Charlie-boi]

good point ness...after training for the guys especially i still recomend a shake...

intake should be 1.5g of protein per lb of body weight usually but being in a chair i would use 1g per lb a day

[brockit79]

PUMP IT UP!



I'd like you to work out a plan for me C-Boi. I don't want any Jody Marsh musculature though!

[Zack]

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

[alflyhigh]

im at around 40g of protein and maxed out on carbs and strictly spring water.

[A trophy guy]

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

[Charlie-boi]

A trophy guy, on 28 December 2011 - 06:31 AM, said:

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

I know you like your bodybuilding atg, do you do a similar type of diet and trainining??

[A trophy guy]

Charlie-boi, on 28 December 2011 - 11:43 AM, said:

A trophy guy, on 28 December 2011 - 06:31 AM, said:

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

I know you like your bodybuilding atg, do you do a similar type of diet and trainining??

Well I wasn't going to "butt in", but since you asked...

The training style I use is quite similar to what you are doing; I lift 4 times a week, working one body part a day-once a week. Currently my split is Mon-shoulders, Tue-back, Wed-chest, Thur-arms, Fri-cardio and abs. Since I use my arms for all of my workouts, I schedule my "arm" workout (bis and tris) for the end of my week, since I want them fresh for the larger muscle groups I am working earlier in the week.

Now diet gets a bit trickier. You are correct when you say it's 80% diet, 20% training. That's why you see the same people in the gym, month after month, year after year; busting their ass in the gym, yet they still remain the same fat ass that they started as.

For me, I eat 5 or 6 times a day; but I include my post-workout shake as one of those meals. And while high-protein diets can increase the risk of kidney stones, for those who are at risk for developing them, if you are healthy and have no other major health issues, a high protein diet poses no real dangers of kidney stones.

I weigh 120 lbs. I consume around 200 grams of protein/day. I have never had a kidney stone. Now water IS important, and the extra protein in your diet DOES make it that much more important to make sure you are drinking plenty of water. I spread that protein out through the course of 5 or 6 small meals throughout the day.

Probably the most important time for nutrition is immediately after working out (within an hour). Not only do you need protein, but you need carbohydrate as well. This is the time that your body is geared to absorb high amounts of simple carbs and protein. My post-workout shake consists of 40 grams protein, 1/4 cup maltodextrin (carb), 5 gram creatine and 5 gram glutamine (amino acid that helps with recovery).

Now I know you don't like creatine, and for some people it simply doesn't work. But it is the ONLY supplement that has been scientifically documented and tested and has been proven to work (aside from steroids, lol). It DOES work, if given enough time to do it's job.

[Vanessamaee]

A trophy guy, on 28 December 2011 - 08:23 PM, said:

Charlie-boi, on 28 December 2011 - 11:43 AM, said:

A trophy guy, on 28 December 2011 - 06:31 AM, said:

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

I know you like your bodybuilding atg, do you do a similar type of diet and trainining??

...And while high-protein diets can increase the risk of kidney stones, for those who are at risk for developing them, if you are healthy and have no other major health issues, a high protein diet poses no real dangers of kidney stones.

I weigh 120 lbs. I consume around 200 grams of protein/day. I have never had a kidney stone. Now water IS important, and the extra protein in your diet DOES make it that much more important to make sure you are drinking plenty of water. I spread that protein out through the course of 5 or 6 small meals throughout the day.

When you say "for those of you at risk for developing them" Im assuming you are meaning me since I am the one that posted about it. I am healthy,I lift 4 days a week along with cardio 5-6 days a week and I also play basketball, and I have no other health issues besides being paralyzed, thank you. I was on the exact same diet I had been on before my accident when I was doing power lifting and figure contests. The point of my post was if your going to intact that much protein, make sure to drink water. For my body weight and height (105, 5ft 4) I was told to intake 2 liters of water a day. and I did that, water is all I drink. but when I last went to the doctor they found high levels of protein and calcium crystals in my urine, therefor telling me I needed to back off the high protein low fat diet or else I would have kidney stones down the road. and sorry, I know you like your body building, but I think Im gonna listen to my doctors on this one.

All in all, anyone who is considering body building/going on a diet, consulting your doctor would be a good choice.

Edited by Vanessamaee, 28 December 2011 - 08:37 PM.

[Charlie-boi]

A trophy guy, on 28 December 2011 - 08:23 PM, said:

Charlie-boi, on 28 December 2011 - 11:43 AM, said:

A trophy guy, on 28 December 2011 - 06:31 AM, said:

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

I know you like your bodybuilding atg, do you do a similar type of diet and trainining??

Well I wasn't going to "butt in", but since you asked...

The training style I use is quite similar to what you are doing; I lift 4 times a week, working one body part a day-once a week. Currently my split is Mon-shoulders, Tue-back, Wed-chest, Thur-arms, Fri-cardio and abs. Since I use my arms for all of my workouts, I schedule my "arm" workout (bis and tris) for the end of my week, since I want them fresh for the larger muscle groups I am working earlier in the week.

Now diet gets a bit trickier. You are correct when you say it's 80% diet, 20% training. That's why you see the same people in the gym, month after month, year after year; busting their ass in the gym, yet they still remain the same fat ass that they started as.

For me, I eat 5 or 6 times a day; but I include my post-workout shake as one of those meals. And while high-protein diets can increase the risk of kidney stones, for those who are at risk for developing them, if you are healthy and have no other major health issues, a high protein diet poses no real dangers of kidney stones.

I weigh 120 lbs. I consume around 200 grams of protein/day. I have never had a kidney stone. Now water IS important, and the extra protein in your diet DOES make it that much more important to make sure you are drinking plenty of water. I spread that protein out through the course of 5 or 6 small meals throughout the day.

Probably the most important time for nutrition is immediately after working out (within an hour). Not only do you need protein, but you need carbohydrate as well. This is the time that your body is geared to absorb high amounts of simple carbs and protein. My post-workout shake consists of 40 grams protein, 1/4 cup maltodextrin (carb), 5 gram creatine and 5 gram glutamine (amino acid that helps with recovery).

Now I know you don't like creatine, and for some people it simply doesn't work. But it is the ONLY supplement that has been scientifically documented and tested and has been proven to work (aside from steroids, lol). It DOES work, if given enough time to do it's job.

agree with most of that but creatine. i simply think people would be safer on steroids than that stuff... most of its cheap and nasy stuff from chinease facturies that are not well monitured like drugs are with fda etc... and people flush loads through there metabolic system... in a old argum,ent is good we show both sides here. thanks for shareing

[A trophy guy]

Vanessamaee, on 28 December 2011 - 08:35 PM, said:

A trophy guy, on 28 December 2011 - 08:23 PM, said:

Charlie-boi, on 28 December 2011 - 11:43 AM, said:

A trophy guy, on 28 December 2011 - 06:31 AM, said:

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

I know you like your bodybuilding atg, do you do a similar type of diet and trainining??

...And while high-protein diets can increase the risk of kidney stones, for those who are at risk for developing them, if you are healthy and have no other major health issues, a high protein diet poses no real dangers of kidney stones.

I weigh 120 lbs. I consume around 200 grams of protein/day. I have never had a kidney stone. Now water IS important, and the extra protein in your diet DOES make it that much more important to make sure you are drinking plenty of water. I spread that protein out through the course of 5 or 6 small meals throughout the day.

When you say "for those of you at risk for developing them" Im assuming you are meaning me since I am the one that posted about it. I am healthy,I lift 4 days a week along with cardio 5-6 days a week and I also play basketball, and I have no other health issues besides being paralyzed, thank you. I was on the exact same diet I had been on before my accident when I was doing power lifting and figure contests. The point of my post was if your going to intact that much protein, make sure to drink water. For my body weight and height (105, 5ft 4) I was told to intake 2 liters of water a day. and I did that, water is all I drink. but when I last went to the doctor they found high levels of protein and calcium crystals in my urine, therefor telling me I needed to back off the high protein low fat diet or else I would have kidney stones down the road. and sorry, I know you like your body building, but I think Im gonna listen to my doctors on this one.

All in all, anyone who is considering body building/going on a diet, consulting your doctor would be a good choice.

Vanessa, I was speaking generally, I was not talking about you when I made the comment about kidney stones. You are right, anyone who is increasing their protein intake should also increase their water consumption to protect their kidneys.

[A trophy guy]

These are recent pics of my current conditioning and size (at least for my arms), just so you don't think I'm talking outta my a** when I give my 2 cents. LOL

[Zack]

A trophy guy, on 28 December 2011 - 06:31 AM, said:

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

Well where were you when I was 17 with No trainer? Swallowing 6 raw eggs a morning from watching Rocky! lol..

[A trophy guy]

Zack, on 29 December 2011 - 06:50 AM, said:

A trophy guy, on 28 December 2011 - 06:31 AM, said:

Zack, on 27 December 2011 - 08:03 PM, said:

Stretching I almost learned too late is Very IMPORTANT.

At 17 years old I got hooked on weight lifting. I was Very lucky an older guy pointed out to me that he never saw me Stretch before or after lifting. I was vary Flexible before I began lifting, and he asked me to see if I could touch my Elbows together in front of my chest. To my shock I couldn't, when just 5 months prior I could.

I'm sure Most people know how important Stretching is, Yet I don't want to take it for granted that everyone does!

NOT before lifting!!! Definitely a no. Stretching before lifting decreases strength and can actually put you at greater risk for injury. The key is to warm-up prior to your lift (get your heart rate up, work up a light sweat) and to stretch afterwards.

Well where were you when I was 17 with No trainer? Swallowing 6 raw eggs a morning from watching Rocky! lol..

You're a tougher man than me...

[Charlie-boi]

next video comeing up verry soon... will sho results after 2 weeks.... and there are results ;_)

[justbeingme]

is it possible to just casually do they gym still lifting hard but eating normally but adding shakes etc would there be any gains?