Q & A – Basic Workout and Nutrition Questions

Q & A: Basic Workout and Nutrition Questions

I’m starting a new section of TheMuscleProgram called ‘Q & A’ which will consist of some of the questions I get from folks with my response. I hope to consistently post these as they come in. There’s no ‘wrong’ question and I appreciate all inquires, as all of you inspire me from the simple fact that you’re training hard and working towards a personal goal. This is exciting to me so I welcome all questions and will do my best to answer them.

Athar has some basic questions about training and nutrition below. Looks like he’s on the right track but just needs a few tweaks. Athar definitely seems determined and I believe he will reach his goals. Some of you may have the same types of questions and I hope you benefit from this Q & A session.

Question from Athar

Respected Mr Jason,

I stumbled upon your  website and the advices given there have been pretty impressive.

I can totally relate to the story you have written in your introduction and to be honest i really want to follow your footsteps.

I find myself in the same situation like most of new guys who have just started working out. Kindly take a look and advice on improvements.

Age: 27yrs
Weight: 63 kg
Height: 5’10”
Physique: Thin with a flabby stomach due to continuous sitting on office chair
Routine: Office 8am – 8pm
Gym: 9pm- 9:45pm
Sleep: 6-7 hours
Objective: Pure Muscle building
Calorie intake as per BMI: 2500 (needed)
Calorie intake actual: dont know how to calculate that

Ive joined a gym with the following routine:
Monday: Wings & Triceps
Tuesday: Shoulders & Forearms
Wed: Off
Thursday: Legs & Thighs
Friday: Biceps
Saturday: Chest
Sunday: Off

My diet Plan is like this:
Breakfast (0800 am): 2eggs, bread, butter, apple, bowl of cornflakes with milk
Snack (10:30 am): Home made Chicken sandwich
Lunch (0100 pm) : Rice with chicken/meat
Snack (0430 pm): Home made chicken sandwich
Pre Workout : 3-4 bananas + milk
Post workout: 2-3 Boiled potatoes
Dinner (1000 pm) : big plate of Rice with meat/chicken

I havent been taking any supplements or protein shakes etc because theyre not within my financial reach. So, kindly advice me what more can i do to ensure im eating right and training well.

Hands Down, #1  Natural Testosterone Booster

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For the most part you’re doing everything right. Here are the changes I would suggest:
Pre Workout: scoop of whey protein powder and 1-2 servings of oatmeal
Post Workout: 2 scoops of whey protein with 2 bananas (or 1 banana and a serving of berries)
I know you said protein shakes are out of reach financially but I would encourage you to revisit this. If you calculate the cost of protein per serving you may find it very cost effective. I think you would benefit more from that.
As far as lifting, make sure you throw in your compound exercises. For chest, do a lot of bench press and incline barbell presses first. For back, do rows and deadlifts first. For shoulder, hit seated barbell presses first. For legs, hit squats and leg presses first. Also make sure you feel the muscle working each rep. Don’t worry about the amount of weight right now. Make sure you feel the muscle on the eccentric part of the rep (the negative). Don’t just lift the weight and go through the motions.
Hopefully this makes sense. Honestly, there’s no magic formula, there’s no magic exercises for number of sets or reps. It’s simply training hard, tearing down the muscle and rebuilding it with plenty of protein and overall nutrition, and getting adequate rest, which it sounds like you’re doing.
Keep it up!
Train with Passion,
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