Day 43-Chest/Shoulders/Triceps

Ok on to the new programme now and i have upped the weight at which im lifting aswell as reducing the recovery times between sets. I am also doing drop sets as i want to work my muscles in the endurance zone as well as hypertrophy.

Today i did the following:

1. Chest-Chest PressRM and FlyesRM
2. Shoulders-Lat raisesDB and bent over lat raisesRM
3. Triceps-DipsRM and Cable pulldowns

I did 33 minutes on the bike at level 12 and a hr average of 160BPM. My target for the next 5 weeks is to keep my BPM higher thus working harder for the given duration,

Full body stretches at the end, developmental on the hamstrings and erector spinae.

Session took 1 hour 30 mins altogether, inlcuding a 4 minute warmup on the crosstrainer and some warm up sets on the machines and weights.

6 Weeks over- Heres what i have achieved

Ok so thats my 6 weeks done of my first phase of training. Heres a summary of changes from when i last measured myself:

1. lost 2% Fat
2. Gained 3% muscle mass
3. Lost 3 cm on the waist
4. Added 1cm to chest and arms.
5. Lost 2 cm of fat around calves and thighs.
6. Increased flexibility of hamstrings by 10cm.

The last 6 weeks has been pretty hard as have been trying out  so many types of training. With any fitness programme its important to progress so for the next 5 weeks i shall be making the following changes in order to progress from what i have been doing:

1. minimum of 4 times (including kickboxing related) cardio a week (30 min sessions minimum), heart rate zone 75%-85%
2. Work the muscles harder by increasing weight, increasing sets, reducing recovery time.
3. Yoga once a week minimum
4. Core work at least twice a week.  
5. Stretching minimum of 5 times a week.

Heres some pics 6 weeks on from my last. Not quite the fitness model just yet but am certainly working on it ;)

Oh and yes i know i need a haircut....

Split Training

It is common that when a training programme is progressed there shall be an increase in the amount of exercises you do per muscle group. Generally when an individual starts a training programme they will do 8-10 exercises which covers the whole body. As the individual grows stronger it may be appropriate to add more moves per muscle group in order to progress the muscles and work them harder. In this event if you were to be doing a whole body approach and do say two exercises per muscle then you would be doing at least 16 different exercises, i dont know about you but i would find that to be a lot of time in the gym in one go.

So how can you include more exercises per muscle but keep the training session around the same time? The answer is SPLIT TRAINING.

Basically with this type of training you only work certain muscle groups on a couple of days in the week. By splitting up the muscles you work as opposed to working all in one day you are increasing the recovery time whilst minimising your time in the gym.

Heres an example of a split week:

Monday:Chest/Shoulders/Triceps
Tuesday:Back/Legs/Biceps/Abs and core
Wednesday:Rest Day
Thursday:Chest/Shoulders/Triceps
Friday:Back/Legs/Biceps/Abs and core
Saturday:Rest
Sunday:Rest

Another example could be:

Monday: Chest/Back/Arms
Tuesday:Legs/Shoulders/Abs
Wednesday:Rest
Thursday:Chest/Back/Arms
Friday:Legs/Shoulders/Abs
Saturday:Rest
Sunday:Rest

I have put in rest days although you may wish to use these days to do cardio activities, just because it says rest doesnt mean you have to do nothing.

My examples above show a two day split and give a  basic idea of how you may wish to split your week up.  In them days you would normally do 2-3 different exercises per muscle group. You could further progress from this to a three day split meaning that you are are targeting fewer muscle groups on any given day but are doing more exercises per group. The three day split is more accostomed to the more experienced weight lifter as the muscles are put under much more strain do to the increase in exercises, also a three day split you would be training at least 6 days a week, too much for a beginner.

If you want an actual working example of a day two split then check out my posts from the last 30 days, i have been using a two day split and using various training techniques and moves to really work the muscles hard.

Day 37-Back, Legs, biceps and abs/core

At the gym about an hour and 15mins. Here it is:

2 sets 2 drop sets of 8-12 reps

1. Back-PulldownsRM and Seated RowRM
2. Legs-Leg ExtensionRM and Leg CurlRM
3. Biceps-CurlDB and Narrow Grip Curl(cable machine)
4. Abs/core-25 of the following-situps with punchesDB, crunches, leg swings, kees in and out, side bendsDB, plank (30 seconds), knees to chest on the balance ball and crunches on the ball.

Finished with 15 mins fast pace on the upright cycle and full body stretch.

Am starting to work my core a bit more now rather than just focus on the abs. Want to tighten up the deep muscles around the mid section, this will prevent injuries to the spine aswell as allowing me to lift more in the long term when weight lifting, a strong core is essential for any sport, even scrabble =)

Day 36- Chest, shoulders and triceps

Good session at the ymca today, not too busy so got the pick of the machines.
This is what i did:
2 sets 2drop sets of 8-12 reps

1. Chest-Chest pressRM and chest flyesRM
2. Shoulder-Lateral RaiseDB and rear lateral raiseDB
3. Triceps-PulldownCable machine and DipsRM

Finished off with 10 mins fast pace on the rowing machine. Was at the gym about 1hr10mins including 3 min warmup on the cross trainer and about 10-15 mins of whole body stretches at the end, emphasis on the hamstring and erector spinae muscles.

Had a protein shake at the end, about 22grams of protein per shake so right amount for my body type.

Tip: You have a window of opportunity after a training session of about 20 minutes. During this time you will be able to absorb more protein and carbs than if you were to wait till later. Protein bars and shakes are a really convenient way of giving your body what it needs straight after training. Have some simple sugars aswell, this will really open up your muscles for absorption. Most shakes have some carbs and simple sugars as part of there makeup although a slice of jam on toast (white bread) will give your muscles some quick energy to help you recover.

Day 31-Yoga

Rest day today but decided to do some yoga so did the P90X sequence again for 1 hour 30 minutes. Total body workout from head to toe. Can definetely see an increase in my flexibility and core strength. I really recommend yoga to anyone wanting total fitness, you just cant beat it for a whole body workout.

Day 30-Legs, back, biceps and Abs/core

Well its the 5th week of my training programme. I am experimenting with some different methods of weight training and i have incorporated what is called drop sets into my routine. Here is the training from today:

2 sets of 8-12 reps followed by 2 sets on the second set of a lower weight to failure.

1. Back- Bent over rowBB, Upright rowDB.
2. Legs-Hip with squatDB and sumo squatDB
3. Biceps-Hammer curlDB and alternating bicep curlsDB
4. Abs/Core-25 of the following-Situps, crunches, knees in and out, leg swings, Lying side raises, Two point plank(BW 25 seconds), normal plank followed by 3 point plank all 25 seconds and all bodweight.

As you can see i have started to include more core exercises, really want to start working the deep abdominal muscles and tighten up my midsection.

I have this week and the next then il be measuring my progress and having a rest week before i start the next phase of my training programme.

Drop Sets- Drop sets arnt actually sets in that you dont include them as your normal range. They are done at the end of your normal sets and are done without a break and to total failure. It is reccomended that you do between 1 and 3 drop sets and with each one you decrease weight by either 50% or 25%.
Heres an example, say i want to do 2 sets of biceps curls with between 8-12 reps each with two drop sets at the end:

Set 1-40kg-11 reps

1 minute break

Set 2-40kg -10 reps

No break

Drop set 1-20kg- 18reps

No break

Drop Set 2-10kg-22 reps

Give drop sets ago, they really work your muscles to failure.

Day 26-Back, legs and biceps.

Was at Davids Loyds gym today, love the facilities they have there although bit pricey for around the £70 a month price bracket.

Anyways had a good workout consisting of the following:

1. Back-PulldownRM, pull upsBW and back extensionRM
2. Legs-Leg CurlRM, Leg extensionRM and leg pressRM
3. Biceps-CurlsRM cable, Alt bicep curlsDB and Chin upsBW
4. Abs-Crunches, sit ups, v sits, oblique twistsDB, knees in and out, side raisesDB and oblique twistsRM.

Really blasted the muscles today and tried some different methods of working the muscles, primarily doig drop sets.....is a killer. Will discuss resistance training in more detail in a later blog.

Going to feel it tomorrow =S

Day 25-Chest, shoulders and triceps.

Did a home workout again today, really felt it after i did the same routine on monday so thought id try it again.

Session  contained the following:
3 sets 8-12 reps

1. Chest- 3 types of pushups on dumb bells
2. Shoulders- Front raiseRB, lateral raiseRB and Rear lateral raiseDB
3. Triceps- KickbackDB, pulldownRB and dipsBW

At the end i also did about 20 minutes shadow boxing with weighted ankles and hands. Worked on my hand combinations into kicking combinations. Started doing two kicks now with one leg raise, for example a front kick then side kick before placing the foot back on  the ground. Lifting your leg up is great for working the adductor and abductor muscles and also it works the abdominals aswell. You can even attach the resistance bands to your feet and work kicking movements under tension, this will be something i shall do later on in the programme, for now its about getting a base of strength over this 6 weeks from which to progress from.

Day 24- Rest and a little cardio

Rest day today but just felt the need to fit some cardio in. Did about 30 minutes of shadow boxing with ankle weights and light hand weights, did some stretching at the end to loosen up the muscles.

I felt i needed to do something today as i always find myself really stiff the day after i have been using weights. Shadow boxing including kicks really works your whole body and you can go at a pace you feel comfortable.

Shadow Boxing is basically practicing your punches, kicks and blocks or whatever other moves you want to try. Dont be sloppy though with your movements, imagine you are facing off with someone and make the movements counts. If you practice sloppy form in fighting then you will not succeed in actual combat.

Cardiovascular Training CV

There are plenty of people out there who do little or no cardiovascular (CV) training.  Its so important that in whatever training regime you have CV fitness is included.

First of all what is cardiovascular fitness?

It refers to the ability of the heart, lungs and circulatory system to take in, transport and use oxygen so that all the working muscles have an adequate supply. CV fitness is sometimes referred to as the circulatory system, stamina, endurance or aeorbic fitness. Whatever the label its given CV fitness is all about how efficient your body is at taking the oxygen and transporting it around your body. In terms of activities that constitute CV fitness it could be described as any activity that is rhythmic, continuous and uses large muscle groups under moderate to low tension over an extended period of time, examples include running, walking, swimming and cycling.

How great is that then, cardiovascular fitness can improve your lungs, heart, blood pressure and blood delivery aswell as muscular and skeletal systems including increase in local muscle endurance and reduced risk of osteoporosis.

Long term benefits?

Here are but a few of the long term physiological and health related changes that you can get through CV training:

• Increased lung capacity
• Stronger heart muscle
• Improved blood flow
• Increaed capilliarisation
• Increased cardiac output
• Decreased resting heart rate
• Reduced risk of coronary heart disease CHD
• Decreased risk of hypertension
• Increased efficiency to deliver oxygen and the removal of waste products
• Increased efficiency of gaseous exchange

How often?

Accroding to the American College of Sports Medicine ACSM for cardiorespiratory fitness it should be done as follows:

Frequency: 3-5 sessions per week
Intensity: 64/70 to 90% maximum heart rate MHR
Time: 20-60 minutes

Also for cardiovascular health benefits the ACSM guidlines are as follows:

Frequency: 5-7 sessions per week
Intensity: 50-69% maximum heart rate MHR, low-moderate activity
Type: Physical activity and everyday tasks, cycling, walking, heavy housework, DIY and gardening etc.

Ofcourse these are only guidelines, some people do more and some people do less. Personal Trainers are great for getting the right mix for an individual person so if you are unsure contact a personal trainer for advice and if you are worried about your health for starting a CV plan then contact your doctor to see what they recommend in terms of you doing fitness. If you a de conditioned individual you may only do exercises at a low intensity as opposed to someone who is more conditioned and works at higher intensities, its all about strting off slow and gradually building up your fitness, you dont want to do too much too soon. One thing is for certain, everyone needs CV fitness in their lives, us humans are not meant for inactive lifestyles.

Il end by mentioning maximum heart rate MHR. Your heart rate is a great indicator to how hard you are performing. It also lets you know what zone you are working in. To workout your maximum heart rate just take your age and minus 220. The figure is the maximum you should work at. If you want to work out the percentage of your MHR just take the figure and divide by 100 and multiply for the desired percentage. Heres an example:

Im 25 years old and i want to work at 75% of my maximum heart rate.
MHR=220-25(my age)=195MHR
75%=195/100X75= 146.25

So there we have it, if i wanted to say cycle at 75% of my MHR i would be looking for my heart rate to be in the region of 146 beats per minute. That wasnt too bad eh, checking your heart rate whilst training is in my opinion one of the best ways to see how hard your working.

The Joys of FAT

Ok so we all know that too much FAT can be bad for us but did you know that its also an essential element in our diet and without it you would not remain in good health?

Fat is the most concentrated source of energy available, being at about 9 Kcals per gram as opposed to say carbohydrates and proteins which are about 4 kcals per gram. It is a particulary important energy source for babies and young children. The younger you are the more fat your bodies need but as we grow older this need decreases, although some people seem to forget this.

Dietary fat is a source of essential fatty acids(EFA's), which cannot be readily made in sufficient amounts within the body so what do we have to do? Thats right we need to eat it ourselves since our bodies dont want to produce enough, lazy body!

Basically there are two types of fat, being saturated (BAD) and unsaturated (GOOD)(which can be further broken into polyunsaturated and monounsaturated).Monounsturated fats appear to have a protective function against heart disease. From polyunsaturated we can then go further into the essential fatty acids thats our bodies need on a regular basis. Polyunsaturated essential fatty acids include:

1. Omega 3
2. Omega 6
3. Omega 9

Ok so apart from making you look like a walking donut if you eat too much whats fat good for, well how about if i said that EFA's are essential in maintaining a variety of bodily functions including:

• Cell division
• Kidney function
• Nerves
• Blood clotting
• Healthy Brain
• Healthy Heart
• Healthy hormone system
• Immune response

Theres plenty more but the ones above are just to give you an idea of how important they are and yes i did write healthy brain and heart!

Omega 6 and 3 is further broken down into prostaglandins, with omega six becoming prostaglandin type one and two and omega 3 becoming prosteglandin type 3. Heres some more advantages of them both to blow you away:

Type 1 and 2

• Keeps your blood thin preventing blockages and clots
• Lowers blood pressure
• Relaxes blood vessels
• Improves nerve and immune function
• Helps to maintain water balance

Type 3

• Controls fat and cholesterol levels
• Reduces imflammation
• Reduces the stickiness of blood
• Improves immune function
• Helps to maintain water balance in the body

The prostaglandins themselves are very short lived so we must ensure a steady supply of their source, Omega 3 and omega six in our diet. The good fats then are EFA's found in cold pressed olive oil(mono-unsaturated fatty acid), sesame seeds and sunflower seeds (omega 6), pumpkin and linseeds (omega 3), fish oils (D.H.A and E.P.A) and evening primrose oil and borage flowers(G.L.A). Still not convinced fat is essential, well what if i told you that half the weight of the human brain is made up of essential fatty acids??

Ok so for all them people out there who have a no fat diet, in that they consume no fat just remember what you have read. A fat free diet (which removes all fat from the diet, not just saturated) is, over a long period of time a potentiall dangerous thing to do.

Ok i have talked about the positives of fat in your diet but what about the dangers of fat? Here we are:

• Hormone imbalance- If not enough is consumed and if too little.
• Fat soluble vitamins and EFA deficiency- Not enough of the EFA's has been linked to some of the following conditions: diarrhoea, dry skin and hair, hair loss, immune impairment, poor wound healing, infertility, acne, gall stones and eczema.
• Obesity- Fat as mentioned earlier is 9 Kcals per gram, much higher than protein and carbohydrates. Therefore a diet high in fat will lead to excessive calories which if not used will be stored as fat, mainly underneath the skin.
• Disease and illness- Too much saturated fat has been linked to strokes, obesity, heart disease, M.S and cancer.
• Cholesterol-A vital part of body economy, the body produces about 80-90% by itself. Too much cholesterol (LDL-saturated fat) in the diet has been linked to heart attacks.

Ok i hope i have covered plenty on fats and the good and bad points. Il finish by saying that its recommended that your diet should be no more than 20-30% fat with no more than 7% being derived from saturated, 13% from monounsaturated and 10% from polyunsaturated. Everyone has there own needs, a person who is very active may well need more than someone who is inactive. Its about getting the balance right and eating a healthy and balanced diet and engaging in a healthy lifestyle.

A useful website to use for further reading includes:http://www.nhs.uk/Livewell/Goodfood/Pages/Eat-less-saturated-fat.aspx

Day 23-Back, legs and biceps

Up and out to the YMCA early today in the hope its not too busy. Did the session in about 1hr 10 minutes. Here it is:

1. Back-PulldownsRM, seated rowRM and Back extensionRM
2. Legs-Leg pressRM, sumo squatDB and front lungesDB.
3. Biceps- Alternating bicep curlsDB, CurlsRM and narrow grip curlsRM (cable machine)
4. Abs-25 of the following-Situps with punches at endDB, CrunchesDB, leg raisesBW, Knees in and out, side bridge, side bendsDB and torso twists with medicine ball.

I felt like the session lasted a while today even though i was going as fast as possible. I think once my 6 week plan is over il look at changing it somewhat so that i can get more done in less time.

Day 22-Chest, shoulders and triceps

Did a home workout again today and completed it in about 35 minutes. I changed my rest times slightly, in that straight after a set of one muscle group id go onto another muscle group and vice versa, for example pressups, front deltoid, press ups, front deltoid etc. This saves alot of time and keeps your heart rate up as well since you are not resting for the full workout.

Session contained the following;
8-12 reps/3 sets

1. Chest-3 Kinds of pressups BW and on DB
2. Shoulders-Front raiseRB, lateral raiseRB and Rear lateralDB
3. Triceps-Overhead extensionRB, PulldownRB and kickbackDB

Usually do abs on this day of the week but going to do it tomorrow, keep my body guessing. I like to vary my workouts as much as possible so that my muscles dont get too used to any particular routine.

Day 19-Back, legs and biceps

Good session today, really pushed myself and increased the reps and weights from my previous workout.

Session contained the following:

1. Back-PulldownRM, One arm rowDB and Back extensionRM
2. Legs-Leg extensionRM, Leg curlRM and Leg PressRM
3. Biceps-Hammer curlDB, CurlRM and seated concentration curlsDB.

Finished off with full body stretches and a few yoga/balance poses including runners pose, runners pose with a twist, tree and chair with a twist.

Its always pleasant and rewarding to see improvements from when you first started a programme. This is why its so important to record what you do in any given session, to compare where you have come from will help lead you to where you want to go.

Day 18- Chest, shoulders, triceps and abs

Thought id try something different today so i did a home workout instead of going to the gym. My session consisted of the following:

1. Chest- Dumb bell pressupsBW, three point pressupsBW and legs elevated pressupsBW.
2. Shoulders- Lateral raiseRB, Front raiseRB and rear lateral raiseRB
3. Triceps-KickbackRB, tricep extension over headB and pulldownRB.
4. Abs-25 of the following- Situps with punchesDB, weighted crunchesDB, V sit ups, knees in and outBW, side raisesBW, Side bendDB and plankBW.

Really gave the resistance bands a good go today. They are just as effective as using the dumb bells, my muscles were just as tired from using them as had i been using dumb bells. Considering you can buy the bands from as little as £16 it is definetely worth the purchase.

Im starting to see some changes in my body now aswell, after only three weeks. My shoulders are looking bigger and my arms have toned up a bit and looks like i have increased in size slightly aswell. I definetely feel stronger after only three weeks of training which is great motivation to continue as i have been doing.

TIP: Regulary check your progress through your training programme. There is nothing better than seeing improvements in yourself to keep you motivated to reach your goals. this can be done by comparing how much you you could before and after and perhaps how you are looking or even how you feel.

Day 17-Kickboxing training

Yea i know its my day off but i thought would use today as my sport specific day. As im interested in kickboxing i planned a 45 minute session which consisted of weighted kicks, elbows, kness and punches. Total body workout and you burn tonnes of calories whilst your at it.

I also include some stretching at the end and a little yoga. Will include the plan i have come up with for a total body 45minute workout in a later post so stay tuned for that.

Back to weights tomorrow, should be interesting.

Day 16- Back, legs and biceps.

Was in the gym for about an hour today, didnt do any cardio as will be doing that tomorrow so didnt want to overwork my leg muscles any more than needed to (plus they were still a little sore from yoga the other day).

Training today consisted of:

1. Back-PulldownsRM, Seated rowRM and back extensionsRM.
2. Legs- Leg extensionRM, leg curlRM and sumo squatDB.
3. Biceps-CurlsRM, CurlsRM(cable machine) and seated concentration curlsDB.

Tried the sumo squat today as could not get on either the squat rack or the leg press machine. Sumo squat basically means positioning your legs about twice shoulder width apart, hence looing like a sumo wrestler minus the bulk. Great exercise for working the quads and glutes in particular.

TIP: The Eccentric part of a movement (for example lowering your arm in a bicep curl) is the part that really works the muscles and causes growth. At the moment my movement time for all my exercises is 1:2 which means for example in a bicep curl, 1 second up and two seconds down. When i progress my training and want to make it harder i can change this variable, for example 1:3 or 2:3. This is a great way to make your exercises harder so if you find yourself reaching a plateau in your training try changing the timings of your movement.

Day 15-Chest, shoulders, triceps and abs.

Another gym session today. Started with 20 minutes of interval training on the exercise bike, burnt about 250 calories doing that then went onto my weights routine which consisted of the following:

3 Sets of 8-12 reps

1. Chest-Seated FlyesRM, Chest pressRM and press ups(three different kinds)
2. Shoulders-Shoulder pressRM, lateral raisesDB and rear lateral raiseDB.
3. Triceps-KickbacksDB, DipsRM and cable pulldownRM.
4. Abs-25 reps of the following- Weighted situps with punches at the end, crunches, knees in and out, V sit ups, side raises, sit ups with straight leg and medicine ball twists with feet off the ground.

I think its important to include some body weight exercises within your workout. Its surprising just how by only using bodyweight you can achieve a training effect on your muscles. Press ups and situps are amongst the best. Press ups in particular use about 70% of your bodyweight when you do the movement which isnt that bad really when you compare it with how much you lift on the bench press with a barbell.

TIP- Mix up your press ups. Dont just stick to the conventional pressup, there are many varieties from which can target specific areas of your pectoral muscles giving you an edge over people who only perform the standard kind.Check this link out for some new ideas.http://www.mensfitness.co.uk/exercise/total_body/5329/2008/the_10_best_pressup_variations.html

Day 14-Yoga

Got to say im really getting in to the whole yoga thing. I find peoples perception of yoga is that its not actually that hard. Well it is FACT. Its really helping me to increase my flexibility and my range of motion in my joints aswell as strengthen my core. I think its essential to have in ones training regime, the benefits are just countless.

Since im a relative newcomer to Yoga i have been using P90X Yoga X, it puts you through your paces and has tonnes of different positions to really work your whole body. The session lasts an hour and half so i reckon i shall be doing it at least once a week until the end of my programme.

Back to the gym tomorrow for some more weights training and some cardio work.

Eating before you sleep

Have you ever heard people say that you should or shouldnt eat before bed? Someone saying that eating that piece of fruit or that bit of cheese will give you bad dreams? Or perhaps that eating before bed will make you fat? Well i have so i thought id share my thoughts on the topic.

As far as i am aware there is no conclusive evidence that eating before you go to sleep can make you fatter. The way you will get fatter is by eating more calories than your body needs in a day, so if that chocolate bar you eat before bed takes you over your daily amount then yes you will gain weight.

Healthy eating guidlines suggest that you should eat small meals every two to three hours to keep you feeling full and give your body the energy its needs thoughout the day at a steady rate, without the slump in blood sugar if you leave big gaps inbetween meals.

So if you are going to eat before bed then go ahead but be aware of exactly what you are eating. Spicy, fatty foods and caffeine drinks will not help your sleep though as they can make you feel sluggish and fatigued when you wake up aswell as leading to heartburn. Fatty foods especially are a massive no no before bed because they slow down digestion and exacerbate indigestion. Alcohol should also be avoided before bed. Yes in some ways it can help you sleep but it will dehydrate you and can commonly lead to you awakenig in the night disturbing your sleep pattern.

So what food are beneficial before bed?

Here are some healthy alternatives before bedtime:

• fruits
• vegetables
• cottage cheese
• flaxseed oil
• turkey breast
• chicken breast
• skimmed milk

Generally food that is slow digesting and wont give you an energy spike whilst your trying to sleep is said to be more beneficial than food that can be absorbed quicker. Protein before bed can be beneficial because when you sleep your body is repairing damage and protein is used in repair. For me the most important thing before bed is water. Your body loses water whilst you sleep so in my view its a good idea to top up before you hit the matress, just dont have too much otherwise you will be running for the toilet before long.

I find that what works for one person may not work another, we are all different in the way we eat, times we eat and our lifestyles. So if you do eat before sleep ask yourself this, is it going to benefit my body and will it take me over what my body needs in calories? If the answer is yes then dont do it unless you want to add some unwanted weight to your frame.