recovery

[Drago]

If you want to do more weight workouts, spilt up your routine more, if you're struggling with recovery.

Plus a good whey shake immediately PWO, and maybe a little pre workout, would probably help, too. (quickest and easiest way of getting a fair amount of protein)

when i drink protein shakes i usually just rush to the toilet & its gone within minutes

[wesrman]

If you want to do more weight workouts, spilt up your routine more, if you're struggling with recovery.

Plus a good whey shake immediately PWO, and maybe a little pre workout, would probably help, too. (quickest and easiest way of getting a fair amount of protein)

when i drink protein shakes i usually just rush to the toilet & its gone within minutes

Maybe you have lactose issues. A solid meal will work just fine. Try bananas and raw or hard bioled eggs.

What is a typical days diet like??

[jamiebhoy]

You could try and do a push pull system, you do all your pushing movements at one workout so that would be chest,shoulders,triceps and legs (squats) on day. Then rest a day and do back , biceps and hamstrings (leg curls etc)
The it's a day off then repeat day one. This gives you time in between body parts.

Currently I do 2 upper body workouts and one lower body workout per week due to limited time.

I start with
Chest
Flyes x 3 sets
Incline dumbell press x 3 sets

Shoulders
Smith machine press x 5 sets

Triceps
Various excercises x 4 sets

Back

Pulldowns x 4 sets
Cable rows x 3 sets

Biceps
Dumbell curls x 4 sets


Day two

Legs

leg extensions x 4 sets
Smith machine squats x 4 sets

leg curls x 4 sets
stiff leg deadlift x 3 sets

All use progressively heavier weights , day one takes approx 45 minute dat two 25-30 minutes.

Sorry this is long winded but from someone who has been training with weights for more than 25 years I just wanted to show that you can still keep it simple but intense and fit in three good ones a week.

Happy to recommend some books if you want to do it on here or send me a PM.

[johngotti]

OP what does your workout look like and what are your goals ?

First off I recommend more food,a lot more protein and fruit and veg
look at the stickys here Nutrition - Bodybuilding.com Forums
mainly the" Calculating Calorie & Macronutrient Needs"

Now their are a few other things you could do to help with recovery.

1.take a week off from everything,I took 2 weeks of the weights one time because of a lower back injury(I could do pper body stuff but I thought I would just give it all a rest) and when I came back I felt fresher than I thought I would
2.add in a multi vitamin maybe some zma
3.massages or buy one of the foam rolelrs,ive herd they're great
4.active recovery,instead of just staying in on your rest day go for a short walk or a light bike ride#
5.streacht as often as you can,and non of that 5 second static hold stff,stretch each muscle for 30 seconds and if you have the time do it again.
6.get a good nights sleep.

Now what are your goals for weight lifting ?

You could try starting strength for a while but it is heavy on your legs,but then again you need strong durable legs for boxing.
workout here
FAQ:The Program - Starting Strength Wiki
you can swap you power cleans for pendlay rows,I swapped them for bb rows as I didn't know about pendlay rows and didn't want to learn the power clean,but the power clean is good for boxers as it is a good explosive hip movement

If your wanting to bulk up then try this Frankie NY's Mass Building Program
push/pull/leg routine


Also may I ask (and no offence here) are you sure your not just being a pussy about all this ?
This week Ive done kickboxing 2x boxing 2 x a circuit and a 3 day split and am on around 1200-1500 cals because I am trying to lose some weight and I feel fresh.

2 weeks ago when I just started the kick boxing I had done squats on the monday and then kick boxing the next day (first session) and it was hard fucking work but I still managed to man up and put a lot of effort into it.

Just be smart with your trainin,read up a lot of bb.com or tnation about weight lifting.

Also you may just be doing far to many exercises.
When you start off (and this is mainly from what I have read not experenced) you dont need to do a ton or even any iso exercises really,Just the baiscs

A form of
squats
deadlifts
bench
shoulder press (ive herd fighters should do the pressing movements a lot less frequently
than the others)
rows
pullups

(more pulls than pushs as your punching/pushing the bag people a lot)

btw am no expert about all this stuff but I've been reading a lot about it for the last 2 years or so.

[Drago]

If you want to do more weight workouts, spilt up your routine more, if you're struggling with recovery.

Plus a good whey shake immediately PWO, and maybe a little pre workout, would probably help, too. (quickest and easiest way of getting a fair amount of protein)

when i drink protein shakes i usually just rush to the toilet & its gone within minutes

Maybe you have lactose issues. A solid meal will work just fine. Try bananas and raw or hard bioled eggs.

What is a typical days diet like??

porridge/strawberrys/blueberrys

cottage cheese on wholemeal bread

protein shake

banana

some form of meat with potatoe & veg

protein shake

this would be usually monday-friday & weekend pretty much eat what i want

hows this sound?

[Drago]

thanks for everyones posts all of you have been very helpfull & i think i need to sit down & come up with a new workout plan & diet. i have been lifting weights for 20 yrs but my gains have been poor for past few yrs, when i was younger i trained hard & ate lots of chicken/bananas/spaghetti/protein shakes & made very good gains.

i am generally surprised by all your great feedback!

[wesrman]

when i drink protein shakes i usually just rush to the toilet & its gone within minutes

Maybe you have lactose issues. A solid meal will work just fine. Try bananas and raw or hard bioled eggs.

What is a typical days diet like??

porridge/strawberrys/blueberrys

cottage cheese on wholemeal bread

protein shake

banana

some form of meat with potatoe & veg

protein shake

this would be usually monday-friday & weekend pretty much eat what i want

hows this sound?

Just to clarify can u make them into meals?? Like is the banana a meal of its own?? This will help me out a lot.

Also if u could add times and when they relate to yoyur workouts that would help too.

[Cruiser]

Hi Drago, I read alot of the responses... I agree with mostly everything I read... Remember protein is very important in developing muscle...make sure you add some additional L Glutamine to your protein shakes aswell and add some flax seed oil too...make sure you stay hydrated all threw out the day and make sure your streching your muscles threw out the day...hold the strech too... and make sure your working out different muscles on different days otherwise you will NOT be building muscle...your muscle will go flat and your workouts with become catablic muscle breakdown...if you get the water, protein, L glutamine, flax seed oil you will be having anabolic muscle building routine... and sleep is huge! your body grows(repairs) when you sleep so get the rest too. Cruiser