Hello all,

I'm new on the forum, 23 years old from the french speaking part of Switzerland. I've done fitness training for 2 years, then I couldn't go for nearly a year because of work (yes, I know it's a poor excuse) and today I started my new program. I've been eating well for a month now and I can already see the benefit of it around my waist :nod:

I plan to train 4 times a week, working the large muscle groups in priority and using a lot of compound exercises such as the squat.

I will post what I eat later, I have a couple of questions for the moment:

- I bought some Whey protein, I have a shaker when I wake up, and one immediately after training (I train at 3PM so I can have it at 4.15 PM, it makes a nice afternoon snack too). Is this the optimal use of Whey protein?

- I had a talk with my trainer regarding the squat. I said I wanted to use it for its intensity and the fact that it works a lot of muscles simultaneously. She said I had to do 4 sets with the maximum of reps I can do, using 25-30% of the weights I could handle on a 10 rep set. Do you think this is correct?

Thanks in advance for your help!

Snake Doc'

I had a talk with my trainer regarding the squat. I said I wanted to use it for its intensity and the fact that it works a lot of muscles simultaneously. She said I had to do 4 sets with the maximum of reps I can do, using 25-30% of the weights I could handle on a 10 rep set. Do you think this is correct?

25-30%?! Does she expect you to do 100 reps per set? :eek:

Your use of whey is probably okay. What are you including in the shake? For the first meal of the day, I wouldn't be having just whey with water.

On the squats, my first instinct was she's training you for some distance speed skating event and wants to make sure your legs don't fatigue too early. :)

Just like any other exercise, there are all kinds of set/rep parameters that will work.

- I had a talk with my trainer regarding the squat. I said I wanted to use it for its intensity and the fact that it works a lot of muscles simultaneously. She said I had to do 4 sets with the maximum of reps I can do, using 25-30% of the weights I could handle on a 10 rep set. Do you think this is correct?

Snake Doc'
Perhaps you are talking at cross purposes! When you said "intensity" she probably interpreted this as high volume.

You don't state what your aim is, although I assume it is fat loss from what you say about diet, rather than bulking. In which case, you can either go for strength or hypertrophy - both will work if the primary aim is to lose fat.

Strength is 1-5 reps going close to your maximum. You would probably do several sets including a warm up set in order to work up to your heaviest lift.

Hypertrophy is 6-10 reps, going as heavy as you can maintain with good form for that number of reps. You would probably do 2 or 3 sets here. However, you can also do 1 set but make the reps super slow (HIT style of training).

If you have not done the squat before, go for the higher reps at first so that you can perfect your technique before going heavy.

It is great that you are squatting though, it is a fantastic exercise. The deadlift is the other great all-rounder, which you should include if you can.

Good luck!

All,

thanks for your answers, they are much appreciated.

OK, then I guess her advice on squat is bad. I will definitely go for heavier weights.

Here is my meal plan:

6.30 - Wake up - One shake of Whey with water
9.30 - Cereal "crackers" with a yoghurt
12.30 - Tuna & salad, or Chicken/Turkey and salad with a fruit
3.00 PM - Training
4.00 PM - One shake of Whey with water
7.00 PM - Supper, usually tuna or chicken or turkey with brown rice
9.30 PM - a bowl of fruits (usually berries) and a green tea

I drink water throughout the day and usually have a beer at 8PM (I know I shouldn't). Looking at this meal plan, it seems to me I'm not eating enough, correct ?

p.s. I will include the deadlift in my training!

Your not gonna get anywhere with that diet...whole foods are always greater than shakes or bars. The morning is one the few windows where your body is starving for nutrients, so fill it up! Have some eggs, oatmeal, fruit, whatever works in your calorie/macro plan. What the heck are cereal crackers? Doesn't sound too good to me. Have some almonds, yogurt and an apple instead if you want to keep the meal small. Pre-workout, boost your carbs a little. It will give you the energy you need for your workout. I usually have a protein with a complex carb like quinoa or you can do brown rice or even a potato. A shake post workout is fine for the first hour, but put some carbs in with it. A banana or some ground oats and milk. An hour or so after that, have a whole meal, and this is where you can toss in a good amount of food, especially carbs. A lean protein and a complex carb of some sort. Have some cottage cheese and berries before bed. Your body needs to be fed as you sleep...hope this helps get you started!

Thanks a lot for the advice Gorilla!