Need Workout Help

ok I've been working out for about two weeks now and i think i'm doin ok. but the other day i worked out with some friends who are workout veterans and they pointed out a few things i could do better. Currently I work out twice a day in the mornings i do abs and i run, before my morning work out i take half a serving of whey protein and eat something small like a piece of toast or something. then i take the other half serving of protein after my workout. the in the afternoon around 6ish i do weight training bench press, squads etc. after that work out i eat dinner and another serving of protein.

My friends suggest i that before my morning workouts i should waiting til after i"m done to eat a good breakfast and take the protein, and that before my afternoon workouts i should eat dinner and take the protein after in finish.

I'm kinda lost now and any advise is appreciated

What are your goals? why are you working out-Tell about yourself? Are you 18 or 80? 100 pounds or 500 lbs?

beardo said:

What are your goals? why are you working out-Tell about yourself? Are you 18 or 80? 100 pounds or 500 lbs?

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well im 18 5'8 weigh 142 the main reason i"m workin out is because i really like playin soccer and want to try out for the soccer team next semester, i had friends who played on the soccer team in high school and they are the ones helpin me train,

i see you have those 2 dollar pieces... i have had a FEW of those in my lifetime.

ok, first things first, you NEVER workout on an empty stomach. EVER EVER EVER. you need at least a dose of carbs before any workout. this whole "wait until you are done with your workout" is one of the worst pieces of advice i've ever heard. i've played sports my whole life, competitive, rec, NCAA, and one of the first things we got asked when we started working out was 'did you eat?'. if not we'd get one of those 'carb' tubes, like GU Energy Gel.... you need a dose of carbs before a workout. PERIOD.

before taking ANY protein you should be sure you have lost all excess water weight. cut down on the salt, like ZERO salt if possible. that'll help you loose 'water weight'. you won't die. you get salt from other sources, no need for that extra sprinkle on top of your food, that's what i mean...

once you loose all that 'water weight' you should be right around the average weight for your height. up to like 7-10 lbs over average weight is good, you don't have to be completely skinny, but getting rid of excess weight helps you with your protein intake calculations later on.

take all the protein AFTER working out. if you want to build muscle be sure those last few reps really burn. that means keep doing reps on your last set until you can't do it any longer. don't try and lift more than your able to just b/c you think it'll fast track your muscle building b/c it only makes it more likely you'll get injured. make sure the weight is right for you and just do some extra reps the last set. also make sure you are doing all reps correctly.

that's about it. stay hydrated throughout your workout and good luck... getting in shape is hard work....

P90x or Insanity will help you get in shape in the most efficient way. Lifting weights isnt efficient at all and puts alot of strain on joints. Unless you are trying to be a bodybuilder or trying to get "HUGE BRO" Its all about full body workouts using your own body weight and different positions
And also you dont need all that supplement crap. You will get better protein from eggs or a chicken breast than you will from a whey protein powder. Eat healthy natural food and your set. And this will save you $$
I guarantee you will look and feel 100% better doing it this way rather than lifting weights and running.

This is coming from someone who wanted to be "HUGE BRO" a few years ago. TRUST me, this is the best way to go

I get what you're sayin I don't want to get overly buff but soccer can be a very physical sport and i just want to get strong enough to compete

p90x and/or insanity are things for changing your life. it's a whole lifestyle thing. if you want your workout to be your religion, go the 'muscle confusion' route.

lifting weights is most definetly efficient if you do it the right way. it's not efficient and you increase your chance of injury if you don't do the reps correctly, or if you are an on again off again 'athlete'

if you want to be on that team: run 2 miles. stretch. run 4 miles. hydrate. run 2 miles. hydrate. run 3 miles. hydrate. sprint 100 meter bursts, 10 of these. hydrate. < that's how semi pros get in shape for a soccer season. you'll puke the first few times. it's ok. just complete the whole thing.

when you get to do the above workout with 'relative' ease:

9 minute suicide workout, you need a stopwatch and somebody working as a spotter, and preferably an oval track or just do this on the field runnign around both penalty spots lengthwise, after every 9 minute session hydrate/stretch, no stopping between minutes:

1st minute: 50 seconds very light jog last 10 seconds 100% sprint
2nd: 50 seconds jog last ten seconds 100% sprint
3rd min: 50 seconds light run last ten seconds 100% sprint
4th minute: 50 seconds run, last 10 seconds 100% sprint
5th minute: 100% run as long as possible. no stopping, just run as fast as possible as long as possible for these 60 seconds
6th minute: 55 seconds light jog, 5 seconds 100% sprint
7th: 55 seconds jog, 5 seconds 100% sprint
8th : 55 seconds run, 5 seconds 100% sprint
9th minute: light jog/walk it off.... cool down minute.

HYDRATE AFTER THIS 9 MIN SESSION. IT'S VERY HARD. TRUST ME. DO NOT TRY AND DO MORE THAN 2 IN ONE TRAINING SESSION, YOU RISK INJURY. STOP IF YOU FEEL CRAMPS OR MUSCLES SEIZING UP. THIS ISN'T AN AMETEUR 9 MINUTE WORKOUT. IT SEEMS EASY, WAIT TILL YOU REACH THE 4TH MINUTE, THEN THE 5TH. THE PERSON HOLDING THE STOPWATCH HAS TO WORK AS A MOTIVATOR AS WELL, EVERYBODY STARTS TO SEMI SHUT DOWN RIGHT AROUND THE 6TH MINUTE MARK

midnight smoker said:

I get what you're sayin I don't want to get overly buff but soccer can be a very physical sport and i just want to get strong enough to compete

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Ear healthy, you should be looking for high protein and complex carbs, you should be having frequent small meals. if you want to weight train you should be looking to add squats and dead lifts a well as lunges and knee extensions to your routine- go heavy with squats and dead lifts and only do them once a week maybe alternate which you do to one each session one one week the other the next. after your work out eat and thets when you might want some simple carbs along with your proetin-think protein drink, you should be doing hard sprints really sprint maybe up hill and in sand and shit as well as distance jogging-Good luck.

midnight smoker said:

well im 18 5'8 weigh 142 the main reason i"m workin out is because i really like playin soccer and want to try out for the soccer team next semester, i had friends who played on the soccer team in high school and they are the ones helpin me train,

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simply put if you want to play a sport like soccer you need cardio and endurance workouts. my advice would be to run 2x a day and weight lift 1x a day. Never eat at night and never eat before working out.


My experiences comes from 6 years of football, and 2 years of track

here's another of the CRAZY soccer workouts:

you need 4 cones. place 2 on each of the penalty spots. place the other 2 at the half line about 10 yards from each sideline. it should make a sort of diamond shape in the middle of the field.

Start at one penalty spot (unlike the above running workout, you NEED TO WARM UP AND STRETCH WELL BEFORE STARTING THIS ONE, the 11 mile run workout above the first 2 miles are warm-up):

Run laps around the diamond in this fashion (no stopping either):

4 laps 25% of your potential pace
2 laps 75% of your potential pace
2 laps 100% of your potential pace < VERY HARD. just run as fast and hard as you humanly can.
HYDRATE.

^ this workout is also sure to get you in shape, and you do it wearing soccer cleats, which is good so you improve your running technique on grass.... running with cleats on a field and running on a track with running shoes is NOT THE SAME. the field has bumps and such, and it's better to get accustomed to running on a field vs. getting accustomed to running on a track if you are training for a soccer season.......