First off, I am sorry for such a large post and I hope you don't mind reading...

I am 22, 6'1 and weigh about 180 lbs (I'm still packing about 10 lbs of what I refer to as "Winter weight.") and have been working out consistently for about 3 years. When I say "consistently," I mean, with a proper regimen, a descent practice of periodization (though, I think I'm learning, my alterations haven't been efficient enough), a somewhat stern understanding of nutrition and some serious commitment. However, I have actually been lifting weights for a couple of years longer than that, but don't count those earlier years because I didn't know what I was doing and lifted whatever whenever I felt like it and was barely eating most of the time to lose weight in a manner that would produce results quickest... so as you can imagine, my results were poor, but I wasn't as serious and never expected a lot.

Presently, I am busting my ass and making a lot of sacrifices... my life practically revolves around my training... yet, my results are still sub par and a little disappointing. I have come to the first conclusion that I have been overtraining. I had been working out 5 days a week, about an hour at a time... every set (after warmup) to failure. I also have a very physically demanding job, which I work 6 days a week. I wake up, eat, workout and a couple of hours later, I go to work and destroy my muscles even more. They never really get a ton of rest, however I do usually get 7 hours, sometimes 8 hours of sleep every night. Anyway, I have cut back to 3 days a week (and it nearly killed me) and have stopped working out til failure unless it occurs on the last couple of sets for a given exercise.

Results appear to be picking up, however, I have done a little reading here and am questioning my eating habits. I think I may be relying too much on supplements as opposed whole food sources of protein and what not. Perhaps you guys could help. This is an average day of eating.

(I won't mention brands, but little details) I also drink plenty of water throughout the day.

Breakfast - Meal replacement with 40 grams of protein, 25 grams of carbs (moderate GI) and a ton of vitamins and minerals

About 3 hours later I have my post workout shake - 25 grams of protein whey isolate... 40 grams of glucose... and creatine (depending on which day of my cycle I'm on) Then I work out

Post workout is the same as preworkout but with 5 grams of glutamine

I have read (AST Sports Science) that within an hour and a half after your workout, your body needs tons of nutrients and I follow their nutrition timing following my postworkout shake with a small meal about a half an hour later consisting of (for example) 20 grams of sandwich meat on three pieces of white bread (the high GI of the white bread burns fast when muscles need it most)

About an hour later (by instruction of AST) I have another small whole food meal about the same as before, but this time with another serving of 25 grams of protein whey isolate.
So within this training period, I aim to consume about a third of my daily requirements of protein and carbs.

About 2 hours later I have another meal replacement... same as breakfast - 40 grams of protein, 25 grams of carbs and a ton of vitamins and minerals.

About 2 hours later I have a Lean Cuisine chicken "Panini" which is on sourdough bread (lowers the GI of meals) which has about 20 grams of protein and 20 grams of carbs... low fat... no supplements this meal.

About 2 hours later I have ANOTHER meal replacement, same as before, but this time I have a peanut butter granola bar because I have noticed, a meal replacement only tends to make me a little dizzy before my next meal when I get home from work. Adding a granola bar takes care of this.

Finally, about 3 hours later I get home from work and have 25 grams of protein whey isolate with two servings of oatmeal (usually Maple and Brown Sugar).

So as you can see, I take a lot of supplements. What are your opinions? Should I cut this out? Should I rely more on whole food? Would whole foods really improve my results? Are there any other problems with my regimen...

One final question, and please bare with me. I understand this sounds stupid. I have a very bad habit of "binge eating." I'll go a week or so following a strict diet and suddenly I can't fight the urge anymore. I have a hell of a sweet tooth as I will get off from work and pick up a ton of sweets. Dounuts, pastries... sugar! I'll eat way too much of it and go directly to sleep. I understand this is VERY unhealthy and could lead ti diabetes, but does it really effect my training results? As I said, I follow a strict diet and workout regimen, and only eat this way from time to time. Could this be killing my progress.

Thanks everyone so much.

Hey bro, welcome to our forum! I hope you will find answers to your questions here.

In short I would advice you: (I am posting these things in order you must do them)

1. Take a piece of paper and write your goal

2. Yes! Take a piece of paper and write your goal. It really helps. When you see what you want you try to fight for it, so the results are closer. Do not write huge goals from the first time, because it is hard to achieve them and you may get dissapointed and discouraged. Write just one or two small. (For example: "To change my diet habits, at the dinner I will eat natural food")

3. Change your diet habits. It is good to use supplements but the main source of nutrients must be from the natural food.

4. Take 2-3 weeks of rest. I mean do not go to the gym.(your diet habits should have been changed) Just rest and sleep well.

5. Train 3 times per week for 1 hour and not more.

6. Post your training schedule here and we will help you to adjust it for your goals.

7. For any other questions feel free to post in this forum.

Here's my current routine (I will not include the weight used because I'm a little less than proud of them)

Monday
- Power Cleans ... 2 warm up sets then 5x5
- Chin Ups (underhand) ... 5x5
- Barbell Rows ... 5x5

Wednesday
- Flat Barbell Bench Press ... 2 warm up sets then 5x5
- Standing Barbell Military Press ... 5x5
- Flat Dumbbell Bench Press ... 5x5

Friday
- Squats ... 2 warm up sets then 5x5
- Stiff-legged deadlifts ... 5x5
- Standing calf raises ... 3x12
- Weighted crunches ... 3x12

Again, I no longer workout till failure, unless it happens to be the last set or two of one of the above mentioned exercises. Most exercises I try to add a small amount of weight and it appears to be successful.

Secondly, how much should I cut back on supplements? How often should I take the meal replacements and protein whey?

don't ever be asamed off the wieght you lift. Every body is different i am one of the skinniest guys in my gym i can't bench for crap although i can do heavier tri cep work outs than any one i your gym it is your body so forgett every one else. i is you and your body. I want to talk about your work out You need to change it something firce. First off your missing alot of the body. Go to Jay cutlers web site and print up the begging body building work out they have on there. I have been on it for two months and i have see good solid gains. W\out gear. You are right about not going to faliure but read the program and tell me what you think. If you have any questions i will answer quickly.

Hello mate,id try to leave the white bread alone terrible for the digestion maybe think about forward planning (making tomorrows food tonight ) didn't hear mention of fruit and veg! id be skeptical of skinny Paninis brought from shops. a lot of fat storage going on id say!! Ease back on the bread look for low gi carbs except after training

GREAT SPORTS NUTRITION THOUGH.YOU GOT YOUR SHIT TOGETHER.JUSTS NEEDS TWEAKING DON'T KNOW HOW TO DO A LINK, SO I PASTED THIS. ITS FROM JAX.

GLYCEMIC INDEX OF FOODS

Foods with low glycemic index
Note: As far as fruits go, if it tastes too sweet it's OK to assume it has an elevated GI.

Fruits
apples (40)
banana (51) Ok Green
blueberries
cherries (22)
grapefruit (25)
green grapes (43)
orange (51)
pears (33)
plums (24)
prunes (29)
raspberries
tomatoes

Vegetables
asparagus
beans (all)
broccoli
cabbage
carrots
garden beans
garlic
kidney beans
lettuce
mushrooms
onions
peas
peppers
spinach
squash
bitter melon

Drinks
unsweetened tea

Low GI Carbs
Bread: Whole Wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal
Corn
cooked couscous
whole grain crackers
cooked oatmeal
Pasta cooked al dente
Green, split or black eyed peas
Whole grain pita, 6"
Cooked brown rice
small whole grain roll

Other food
barley wheat
dairy products
egg noodles
eggs
meat
nuts
steelcut slow-cooked oatmeal
seeds
fructose (if crystalized or processed it still causes other health problems)


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BMW - The ultimate driving machine!

I only eat whit bread within an hour and a half AFTER my workout because of it's high GI. During that period, it makes perfect sense that your muscles would need protein and carbs fast and absorb what you supply it rather quickly. That is why I eat a food with such a high GI... I only eat high GI after training.

As for fruits and vegetables, I have felt guilty about that and realize I don't eat ANY, but I do get a ton of vitamins and minerals and thought this would suffice. Perhaps that is something I'll start adding to my diet.

Thanks for the help everyone and any more suggestions are welcome... I've been listening to supplement ads and magazines for too long and am learning this is not the way natural bodybuilders do it.

don't ever be asamed off the wieght you lift. Every body is different i am one of the skinniest guys in my gym i can't bench for crap although i can do heavier tri cep work outs than any one i your gym it is your body so forgett every one else. i is you and your body. I want to talk about your work out You need to change it something firce. First off your missing alot of the body. Go to Jay cutlers web site and print up the begging body building work out they have on there. I have been on it for two months and i have see good solid gains. W\out gear. You are right about not going to faliure but read the program and tell me what you think. If you have any questions i will answer quickly.

Jay's Begining Bodybuilder Program

Just getting started? Beginners, more so than any other group, need strong guildelines in terms of training and eating. There's always the push to do more, with the idea that "more is better". The irony is that more is, in fact, less, and overtraining can ultimately inhibit a new bodybuilder from making gains.

If you're a beginner, follow these guildelines, which are set up specifically for your ability level. A beginner should train for 4 straight days, resting completely on the fifth day. On the sixth day, repeat day 1, and so it goes. Limit each training session to two body parts only - no more than that - to elicit the best gains.

For more information on Jay's training philosphy for beginners be sure to check out his latest book: CEO Muscle .



Jay's Training Cycle for Beginners
Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Off
Day 6: Repeat cycle

Notes: For each body part, shoot for 9 total sets, 8 to 10 reps per set. Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries.


Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.


Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10

* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.

** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.


Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10


Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

Everything should be balanced.