This a good workout plan?
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ok you've got several questions here! I guess I would have to see your workout, which parts on which days to be able to tell if it's a good one or not. Why are you working your abs daily but your other muscles once or twice a week maybe? I never did care much for a split routine that scattered muscle groups out all over the place, and hit them once a week. Weight training must be consistent with hitting the muscles every couple of days to see super results. For instance upper body one day, lower body the next,full body one day,rest the next, etc.
It's always good to walk or do some kind of a warm up before weight training, always! This way your muscles are warm and ready for the first round of the lightest set. Never stretch first, as your muscles are not warm and flexible yet. Stretching comes after you've warmed up, weight trained, and then your stretch when you can relax and not be in a hurry.
Cardio can be done on days that you don't weight train, or whenever you want it. Personally I think if you're doing it on the same days as you weight train, do it before so you can be super warmed up to lift.
Are you eating? If you are chances are that you don't need any protein shake. This is a gimmick that goes way back to the ole body builders. Your muscles get plenty (and usually too much) of protein from foods, and will "kick out" any that is left over. Chances are the protein in the shakes are rejected anyway.
Your plan is way messed up. You might want to get Body-for-Life, learn the system of the routines & diets, and limit your supplement intake.
30 minutes after for a shake is about right
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