Weight Increases And Diet
Hi Ray.
I started on the fat to fit program this week. First, I have the some observations. Then, I have some questions.
Weights lowered, yet form and effect on muscle much improved
I have reduced the weights for the exercises to focus on executing perfect form and gaining a mind-muscle connection. Surprisingly, this has required a significant level of energy and concentration to control the muscle movement throughout the exercise. This is a first for me as previously I did not pay as much attention to the execution of the exercise.
The bench press is my challenge, it is easy for my arms to feel more of the movement.
The weights I started at are real light 20 lbs for all exercises except the squat (45 lbs. barbell) and 10 lb. dumbbells for the bench press for one set. I’ll probably move the weights up slightly to see whether I can handle more for the recommended reps. I plan on doing one set for the second week.
Overall, so far so good.
Nutrition Plan
The nutrition plan has been going well. I have to get up early to prepare the breakfast meal (egg white omelet) with broccoli and oatmeal. For the other meals, I just prepare them on the weekend and store them in the fridge until I am ready to prepare the meals for the workday.
Protein Powder–Thanks!
I ordered the AllMax protein powder that you use in your video. I am very happy with it. I gave up on protein powder as I have trouble digesting the lactose in the whey concentrates. But this is not the case with the whey isolate. Thankfully, the protein powder does not have a bad aftertaste, another plus.
Questions:
I may be premature but when I get to the point that I know the heaviest weight a particular bodypart can handle, do I need to buy platemates (magnetic weight plates that range from 0.75 lbs. to 1.25 lbs.)?
Am I practicing the mind-muscle connection properly?
Should the muscles being exercised be sore the next day? I have done the exercises before, though not with the focus on form, so there may not be soreness, I figure.
I am going to California in a few weeks for a weeklong vacation. I likely will be dependent on restaurants for meals. I see from your site that you are a frequent traveler, so how do you order food when you are away from home? I am not looking for absolute perfection as it will be a fun trip, but I don’t want to overindulge :).
Thanks Ray.
Andre
Answers From Ray Burton:
Hi, Andre, no you do not need to buy plate mates. They are cool and serve a purpose but I have never used on in my life. Just stick with the weight until you get the reps you are supposed on that set. Then on the next workout, increase your weight by the smallest weight (usually 2.5’s). Your reps will drop of course, but that is all part of the plan. Stay at this weight until you hit your top end reps again. Rinse and repeat!
You are practicing the mind muscle connection correctly. The only thing is that once in a while, you just want to go for it. Let your form slide a little and see how much effort you can output. You want to watch that you don’t let chasing “perfect form” keep you handling weights that are not heavy enough to cause any change. It’s a balance of form and controlled aggression. Switch it up once in a while.
As for muscle soreness, its not that you SHOULD be sore but that when you have worked hard, they will probably BE sore. If you NEVER get sore from your workouts, then you have never worked hard enough.
I am generally quite sore after my workouts. You don’t want to be paralyzed, but you do want to feel some stiffness.
When I travel, I always look for steamed veggies, salads, chicken breasts and steaks. If I don’t see them, I ask for them. Most time, I go for a Cesar salad. Its better than fries. When I am really trying to stay strict, I go for a fish and rice combo or chicken and veggies.
Another favorite of mine is a steak sandwich and then I toss the bread and order a side salad. Also, I always bring my shaker cup and a zip lock of protein powder. In my luggage I bring the bucket. Crazy I know, but I want to look crazy good, don’t you?
Filed in Questions |