"Personalized Workout Plan" update

Dear derek,

You are subscribed to the thread "Personalized Workout Plan" by Sky9Media, there have been 2 post(s) to this thread, the last poster was derek.
http://forum.smarthealthshop.com/bulking-up-adding-muscle-size/6395-personalized-workout-plan.html

These following posts were made to the thread:
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http://forum.smarthealthshop.com/showthread.php?t=6395#post110759
Posted by: kenhuck
On: 10-21-2012 06:41 AM


---Quote (Originally by derek)---
Here is the split I would recommend for your 5 day training plan:

1) Monday: Chest
2) Tuesday: Legs
3) Wednesday: Arms (Biceps and Triceps)
4) Thursday: Shoulders and Abs
5) Friday: Back
6) Saturday: Rest (diet and cheat day)
7) Sunday: Rest

Feel free to let me know any questions you may have or if you would like to add in cardiovascular exercise and a personalized nutritional plan as well...I hope this gets you started.
---End Quote---

I am interested with this plan and i'm planning to use this for my future workout. However, is it necessary to have two days of rest after five days of intensive workout? Does this cheat day you suggested means i can eat whatever i want but to what extent? How much should I eat during this cheat day?
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http://forum.smarthealthshop.com/showthread.php?t=6395#post110824
Posted by: derek
On: 10-21-2012 01:25 PM


---Quote (Originally by kenhuck)---
I am interested with this plan and i'm planning to use this for my future workout. However, is it necessary to have two days of rest after five days of intensive workout? Does this cheat day you suggested means i can eat whatever i want but to what extent? How much should I eat during this cheat day?
---End Quote---

Hi kenhuck, yes it is necessary to have two consecutive days of rest after 5 intense days of weight training. If you want to instead split it up to have 2 days of rest through the week at different days (non-consecutive) you may, but I have found that 2 days in a row has been the most beneficial amount of rest for my weary muscles by the end of the week.

A cheat day suggests you can have a cheat meal with whatever you want, and then a few other snacks that you wouldn't normally consume during the week. However, if your weight training is extremely intense, typically an entire cheat day is okay...it depends on what you are doing. I partake in 20 hour intermittent fasts every single day (18 hours of the weekend) and 5 extremely intense weight training sessions during the week...thus, an entire cheat day HELPS me lose more fat as opposed to the opposite...so it depends on you and your training / diet schedule.

During your cheat day, it really again depends on your routine. I am around 1600-1700 calories during my piddly 4 hour eating window during the week. Therefore, on my cheat day (Friday night or Saturday night), I blast through 2500 to 3000 calories of high protein intake along with my fats and carbs (ideally relegated more towards fats on this day, but sometimes carbs)....but if it is only 2000 calories with a higher carb spread, that would work as well...it depends on YOU! :)


All the best,
Smart Health Shop Forum

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