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Originally Posted by Easywayout03
-What is the easiest kind of squat to perform?
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Since all you have is a bench and over 140 pounds of weights (remember, the bar weighs something too, depending on what type of bar you have) you can perform a Power Clean & Jerk from the floor. From there, gently set the bar across the back of your shoulders and perform Squats from there. This entire process of getting the bar on your back can be a full-body workout in itself.
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Originally Posted by Easywayout03
-Im trying to work my upper body more because i feel like my upper body is very underdeveloped ( small arms , flat chest , skinny wrists) I dont know if this is good idea or if i should be doing full body workout
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This is the mindset of most people. They feel their arms and chest are too small. But if you workout your entire body rather than just selected parts, you will enable your body to grow in all places by increasing testosterone and GH production, naturally.
Quote:
Originally Posted by Easywayout03
- Is it necessary to do a full body exercise everyday? or could I have a split workout?
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It's a preference. Depending on the intensity of the workout, people who typically perform full body workouts should allow more days of rest. A good start would be to perform full body workouts every other day (2 to 3 days a week). However, if you decide to go with a body part split, choose one where you hit each body part one to two times a week. You don't need as many days of rest while using a body part split, because when you're working out one body part, the other body parts are resting.
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Originally Posted by Easywayout03
-I find breakfast a hard to meal, I never have much time and dont know what would be a complete breakfast
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Since you have to wake up so early in the morning, I can imagine that preparing breakfast would be difficult and time consuming for you. What I recommend is that you prepare breakfast the day before, before you go to sleep. For example, you could put oatmeal and condiments in a bowl and securely cover it the night before, therefore you spend less time preparing it in the morning. Or, you could cook eggs the night before, place them in the refrigerator, and heat them up in the morning. Or--this is probably the best option--wake up a few minutes earlier in the morning so that you allow yourself enough time to cook a good, hardy breakfast.
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Originally Posted by Easywayout03
-Is whole wheat pasta could for weight gain? Should I just stick to rice and potatoes?
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Rice (white rice) and potatoes are high glycemic foods. Meaning, they raise your blood sugar levels very quickly. Whole wheats like whole wheat bread (not white bread) tend to be low glycemic foods. Meaning, they raise your blood sugar levels very slowly. Which is better for you? You can eat both, but you'll probably want to make sure you consume more low glycemic foods than high glycemic foods. Especially in the morning, you'll want to consume foods that will supply your body with steady, slow burning energy throughout the day; rather than a quick surge of energy that will leave you feeling tired by your lunch break.
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Originally Posted by Easywayout03
-I use a protein drink after and sometimes before I workout and before I go to bed. I also eat one protein bar a day during break at work. How many real full meals should I have a day?
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As many as your schedule and budget allow you. If possible, aim for six small meals a day. But if this is not possible, don't sweat it. Just do what you can.
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Originally Posted by Easywayout03
-Are sandwiches ok to eat? Certain lunch meats that are better than others?
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Sandwiches are a great option, especially in your case. You've got the whole wheat bread buns (complex, slow burning, low glycemic carbohydrates), some lean meat like turkey or chicken (protein), and some lettuce or spinach (vegetables). All meats are good for you, but remember that red meat is high in saturated fat. Your body only needs small amounts of saturated fat, therefore, make most of your meat intake in the form of lean meats like chicken, turkey, fish, ect.