Post workout

[banker23]

Could you please tell me about the callories I should be eating, 2400ish or 1900ish, after I have this information I will have a look at all the food I am taking now and I will create a new thread with my new diet plan and see how you can tweak it for maximum muscle growth, please remember I am 5 ft 10 male 135lb 18 years Old and I am going to start lifting 4-5 days a week, I am skinny fat and just want to have a nice body as soon as possible, after I have that body I want to bulk up allot more.

At your weight and age I would say forget about calories and eat as much crap as possible as long as it has protein: greasy cheeseburgers, quesadillas, chimichangas, pizza, tacos, KFC etc., etc. Eat as much as you can and train 3-4 days a week (instead of 4-5). I didn't have to worry about dialing back until I was approaching 30 and we have almost identical stats at the age of 18.

 

[banker23]

...or you could do what Juggs is recommending in the previous post (especially the part about compound lifts). That would be the absolute best but I know when I was at where OP is I had alot of other things on my mind and that would have been too much for me to process.

The OP sounds like he's got alot of catching up to do so just getting started and staying disciplined (not giving up on it) is going to be his biggest battle at first.

 

[suraj]

Great thanks for the information, at the moment I am just using juggernauts advice: 1.5 tbs nesquick with 10 oz skim milk and 5 egg whites after having that, or might cut down on the eggs. My main question is though what should my calorie intake be for maximum bulking, dont want to gain allot of BF% just bulk and then cut when I am at a apropriate weight preferably like juggernaut said 160 lbs.

 

[juggernaut]

My main question is though what should my calorie intake be for maximum bulking, dont want to gain allot of BF% just bulk and then cut when I am at a apropriate weight preferably like juggernaut said 160 lbs.

I laid everything out for what you need to accomplish. Some fat will occur, but 2-4% fat is not a big issue to cut.

 

[juggernaut]

Juggernaut, I am just wondering is that diet and workout plan to loose weight or bulk?

This formula is to bulk, but bulk intelligently without much in the way of fat gain.

 

[suraj]

So if I follow your plan it will show maximum bulking results and minimum fat gain for me? Should I forget everything else and just do that? I know you are an expert in this jug that is why I am following your advice, I have seen how much you have helped others and really appreciate you helping me, I will start your way of bulking then, also could you have a look at my other post too please it shows my diet and workout.

 

[suraj]

If you weigh 133lbs, you should get at least 1296 calories.

If you want to bulk, that's a great idea. If you do a carb cycling strategy, you'll need to track calories and macros. Here's what I'm thinking to get to 160lbs for starters:


GOAL WEIGHT = 160 lbs.
Maintenance calories: 1296 per day;
3 lifting/HIIT days per week.
An extra 2,722 calories per week.for a gain of 0.8 pounds per week

Average daily macros:
160g of protein,
80g of fat, and
81g of carbohydrate,
1,685 calories in total.

(3) Lifting/HIIT days:
160g of protein,
80g of fat, and
153g of carbohydrate,
1,971 calories in total.

(4) Rest days:
160g of protein,
80g of fat, and
28g of carbohydrate,
1,471 calories in total.



Do nothing EXCEPT heavy compound work. A great idea is simple:

5x5 on all sets except where noted:
Day 1
Back Squats
Bench Press
Rows
RDLs
Military Press
Chins (add weight after 3x10 are achieved)

5x5 on all sets except where noted:
Day 2
Deadlift
Rows
Incline Bench Press
RDLs
Military Press
Chins (add weight after 3x10 are achieved)

Sorry, didnt read properly before, I see now...you mean 4 days off and 3 days exercise, I have monday morning, tuseday full day and friday full day off college so that will fit perfectly, should I do 1 set of 5x5 on monday, HIIT on tuseday and another set of 5x5 on friday?
On HIIT days eat high carb and on rest days low carbs but when do I eat moderate carbs?
With HIIT should I pack up complex carbs before HIIT and have my milkshake after the HIIT or it a whole different concept?

 

[suraj]

Also juggernaut should I be having the milkshake and egg whites after workout or just the shake?

 

[vancouver]

Please do not use dextrose in your shakes. Consuming high GI sugar with your protein after workout to get an isulin response is an old theory, it has recently been debunked by researchers. I fell into this trap too and did it for a long time. Yes you need to replace some sugar stores after your workout, but this is mainly for athletic performance. 1% or 2% milk with why protein is all you need. You must eat a real meal 1 hour after the shake, so 2 tablespoons of peanut butter and 2 slices of squirelley bread and 2 eggs will do just great.

Keep it simple. As some guys have said, they gained muscle eating KFC, you will do great keeping it clean.

OPTIMUM 100% WHEY PROTEIN POWDER GOLD SERIES 10 LB BAG | eBay

10lb bag of ON protein (dutch chocolate is my fave). 154 servings, one scoop with 300 mls of mik will give you 40gm of Protein. 2 shakes per day will last you 2.5 months. Each shake with milk is going to cost you around $1. That's cheaper than McD's. ON is actually top quality, you can find protein that is 80% as good for 2/3rds the cost, which for you is just fine.

I can't find the boxed protein on ebay, just scout around, you'll find a box for around $60.

There is no replacement for protein shakes. For most people it is too hard to get in the 80 extra grams 2 quick shakes will give you. Post work out is really the most important time, eat whatever protein the rest of the day (quality food though).

P.S. you are not ready for 5X5. Most of the vets on here will tell you 3X10 with the 5 core compund lifts for 6-9 months will do your really well. The hit the 5X5 and explode. It is going to take your muscle neurons 6 months of consistant training to build a balanced base. If you go to heavy 5X5 right now, you will not benefit as much as when you have a base.

 

[suraj]

I will get some soon but for now all I am using is nesquick choclate milkshake power 1.5 tbs and 10 oz skim milk I think I will leave the eggs, Im not sure because evryone is saying different things, juggernaut says use milkshake for dex as a substitute for now you say dont use dex, I think milk and the nesquick might just do the same sort of thing but not as effectivly because it will give me bit of protein with a bit of dex.
I really love geting all these answers but I dont know what I should do because all are different, at the minute I am planning on following the plan above made by juggernaut.

 

[vancouver]

I will get some soon but for now all I am using is nesquick choclate milkshake power 1.5 tbs and 10 oz skim milk I think I will leave the eggs, Im not sure because evryone is saying different things, juggernaut says use milkshake for dex as a substitute for now you say dont use dex, I think milk and the nesquick might just do the same sort of thing but not as effectivly because it will give me bit of protein with a bit of dex.
I really love geting all these answers but I dont know what I should do because all are different, at the minute I am planning on following the plan above made by juggernaut.

Let me make it simple for you. If the method sounds advance and unconventional, then it will most likely not work more times than not. If it is one of those advanced methods which does work, the advantage will be marginal at best, so at the end of the day, if you are not a professional bodybuilder or high level athelete, you will see little benefit.

The theory of adding a simple sugar to your protein was just a theory based on the then available science. Basically, the theory goes like this; if you consume a simple sugar post workout, you will have a spike in insulin, more insulin will shuttle more amino acids into the muscle than with less insulin. It's a very logical theory. It is true that simple sugar will give you a greater insulin response and will carry more elements to their respected destinations. The problem with the theory is that it assumed that the muscle got more than what it would have otherwise; recent research has debunked this theory. You could eat absolutely no sugar after a workout and your muscles will use the protein you consume at the same rate. The research is less than a year old, so many guys will still follow the old thinking and will continue so for quite some time. Many protein company's formulas are based on this theory...they'll continue to preach the world is flat unitl it becomes obvious.

Stick to core compound exercises as Juggernaut has stated. Stick with 3X10 for at least 6 months before moving to 5X5, research has shown untrained muscle responds best to 10 reps and you will not get a greater response by increasing sets. Trained muscle responds best to 4 sets and the 7-8 rep range. 5X5 will build the greatest strenth for trained individuals and will also stimulating muscle growth. Swith to 4X8 after say 12 weeks and you'll see major gains. A lot fo the guys here will switch back and fourth between 5X5 and 4X8.

When you look at the caloric intake calculation Juggernaut and I came up with, it was very close and for good reason, we understand this topic. Split the difference if you want. The truth is, not one formula works exactly the same for everyone. You have 3 major body types and sub body types; hard gainers, easy gainers. For you, none of this matters because you don't know your body yet. Stick to basics and build a base. If you are getting fat, cut your calories a bit. If you are not gaining muscle, up your fat a protein a bit. You will not know this for at least a year...maybe more.

Don't get cought up in wanting to get the best results with the best method, it will drive you crazy and take you off the main goal.

Take what is simple and what you like from Juggernaut and from me. Build a workout with goals, you goal should always be to either gain in reps or gain in weight lifted, muscle is a byproduct of reaching this goal and proper diet...

 

[vancouver]

Taken from Elite Fitness, It does not quote the research, but the same article at Primordial Performance does... (just not going to spend the rest of my day finding it...)

Read this...... this applies to high GI pwo carbs and dieting.....

In order for a cell to acquire nutrients to use in energy production, the nutrients must be transported across the cell’s membrane. The hormone insulin is used to activate the transportation of nutrients into cells and is considered the “storage” hormone. insulin secretion causes the uptake of amino acids, free fatty acids, and especially glucose to be
increased.

When one ingests carbohydrates, their blood glucose level, also referred to as their blood sugar level, is elevated, which causes insulin to be secreted. It is insulin’s job to return the blood glucose level back to a normal, homeostatic range.

When insulin is secreted, the breakdown of stored nutrients (glycolysis, lipolysis etc.) is turned off and the storage of nutrients is turned on. It would be counterproductive
to breakdown stored glycogen to obtain glucose when glucose has just been ingested and is now in the bloodstream. This fact is important because when insulin is secreted, fat breakdown and oxidation is turned off! Therefore when one wants to increase fat oxidation to its fullest, insulin secretion needs to be limited.

The amount of insulin needed to return blood glucose levels back to normal after ingesting a given amount of glucose is called insulin sensitivity. Individuals have differing insulin sensitivities based mainly on their diet, activity level, and genetic factors. In most cases, an ectomorph and mesomorph are more insulin sensitive than endomorphs; this is one of the primary factors that cause endomorphs to gain fat more easily than ectomorphs and mesomorphs. An endomorph will need to secrete more insulin to shuttle a given amount of glucose into cells and therefore fat oxidation will be halted for longer than an ectomorph or mesomorph. Therefore, an endomorph needs to
pay more attention to insulin secretion in order to keep gains lean.

The body does not like it when glucose is floating around in the blood stream, so after a meal the body increases the uptake and oxidation of glucose to get rid of it. Over time, consistently elevated blood glucose levels can lead to cells becoming insensitive to insulin or insulin resistant, meaning more insulin most be secreted to return blood glucose levels to normal and therefore fat oxidation is blunted longer If endomorphs must secrete more insulin to return blood glucose levels to normal, then they are at a disadvantage when its comes to staying lean while bulking because fat oxidation will be turned off longer for them than an ectomorph or mesomorph
and there is a greater chance for them to become more insulin resistant.

Before we continue I want to point out why there is great emphasis placed on muscle glycogen levels. Building new muscle proteins and adding inches to your arms is not a priority to the body. The body will not create new muscle proteins when it senses it is in need of energy. When muscle has a lot of glycogen, the body senses it has enough “extra” energy and can build new muscle proteins effectively. If muscle glycogen levels
are depleted, the body must replete glycogen stores in addition to increasing protein synthesis, both of which require energy and nutrients. Therefore, when gaining muscle is
your goal, you want to have adequate muscle glycogen stores so more energy can be focused on protein synthesis. Now this is an isolated examination of muscle growth because there are many other factors besides glycogen stores that govern whether one
gains muscle or not. Let’s take a deeper look at the metabolic factors affecting glucose
uptake.

insulin promotes glucose uptake through the synthesis and translocation of the GLUT-4 glucose transporter, found on skeletal and cardiac muscle cells and adipocytes.
In the absence of insulin, the GLUT-4 transporters lay under the cell’s surface. When insulin is secreted, the GLUT-4 transporter translocates to the cell’s surface allowing glucose to enter into the cell. There are other glucose transporters, but the GLUT-4 transporter is our primary concern. Enzymes are protein molecules that catalyze (speed up) metabolic reactions. In the case of glucose uptake, there are two we will examine: hexokinase and glucokinase.

The enzyme hexokinase is found in skeletal muscle and promotes glucose uptake independently of blood glucose levels. Hexokinase has a high affinity for glucose, which allows muscle to take up glucose from the blood even when blood glucose levels are low. Once the muscle has the glucose, it keeps it for itself and the muscle does not release glucose back into the bloodstream. insulin secretion further enhances glucose uptake in addition to hexokinase’s actions. The enzyme glucokinase is found in the Liver and is activated when blood glucose levels are increased. Contrast to skeletal muscle, the Liver is in service to all other cells of the body, so when it senses other cells need glucose it releases glucose and sends it to the other cells. Skeletal muscle holds on to its glucose for itself but the Liver releases its stored glucose for other cells to use when they need it. Hexokinase is basically acting all the time to give muscle glucose but glucokinase is only acting in the presence of high blood glucose levels. What does all of this mean? It means that you do not need to jack insulin through the roof for your muscles to get glucose! In fact, it gets even better.

Exercise, especially resistance training, has been shown to increase GLUT-4 translocation on skeletal muscle in the absence of insulin, meaning after your lift weights you do not need insulin for your muscles to uptake glucose. While insulin will certainly enhance the anabolic response of a meal post workout, slamming 100 grams of dextrose (pure glucose) is not needed since skeletal muscle is already able to uptake glucose in the absence of insulin after a workout. Increasing the glucose content of skeletal muscle (in the form of glycogen) is beneficial for gaining muscle, but remember that GLUT-4 transporters also exist on fat cells and therefore insulin secretion promotes the storage of glucose in both skeletal muscle and fat cells. Therefore, one needs to increase the storage of glucose in skeletal muscle and decrease the storage of glucose in fat cells; this can be done by consuming low glycemic carbohydrates such as oatmeal post-workout instead of high glycemic carbs like dextrose.

In summary, it is not necessary to jack blood glucose and insulin levels through the roof in order to replenish glycogen and gain muscle. Skeletal muscle is able to uptake glucose whenever it needs it. In addition, skeletal muscle is primed to uptake glucose after exercise. By controlling your insulin levels you can gain lean mass while keeping fat gains to a minimum.

 

[suraj]

I have been lifting 3 days a week but going to up it to 4, I have realised that I can lift heavier now, I have been consuming about 1900 on off days and about 2400 on workout days, when will I see visual difference I am not sure about using the scale because with me I dont know why but it just keeps going up and down by about half a stone, never goes slowly...So should I skip the post workout chocolate milkshake?

 

[vancouver]

I have been lifting 3 days a week but going to up it to 4, I have realised that I can lift heavier now, I have been consuming about 1900 on off days and about 2400 on workout days, when will I see visual difference I am not sure about using the scale because with me I dont know why but it just keeps going up and down by about half a stone, never goes slowly...So should I skip the post workout chocolate milkshake?

Don't expect to see much for the first 3 months. Right now, your body is saying to you, "what the fuck are you doing to me". Your body is not currently in an anabolic state. It has not been long enough for your body to adapt to the stress you are putting on it. In time, your body is going to say, "Fuck, you are serious, you're going to continue to do this to me"; at which point your body will begin to adapt to it's new environment by building muscle. Do this long enough an you will actually change your body's chemistry. This is why trained lifters can gain much of the muscle they have lost on a layoff very quickly after returning to the gym, it's called muscle memory. To be trained, you must have trained at high intensity for a year or longer. Research has shown that individuals who trained for less than 6 months did not experience muscle memory, thier body's did not fully adapt. After a 5 year layoff of heavy lifting, I returned to the gym last year. I put on 15 -18lbs of muscle in 4 months. This is with Low T. You see, my body had adapted to this amount of muscle before, so there was no question as to putting it back on.

So to answer your question. Consentrate more in making it to the 1 year mark. If you do, your body will know how to do it again very quickly for the rest of your life. I would suspect that you'll see a difference in the mirror in 3 months. In 6 months it will be more significant and in 1 year it will be dramatic. But here is the thing; in 1 year you will not remember the way you looked 1 year ago. The results will only be dramatic if you look at before and after pics (so make sure you take some for future motivation).

There are guys on this board who are your height, 200lbs and ripped, but they look in the mirror and think they are small. If they were to look at pics of the starting point, their jaws would hit the floor...

I've been there man, you are going to get depressed from time to time with your results. This is why your goals should be strength and not so much body image. The former will come if you consitantly reach new strength goals. If you make this about image, sorry, you will fail for years until it hits you. This is why skinny fat people stay skinny fat people...

You do not have to up your workouts to 4X per week. The 5 core compound movements 3X per week as I layed out in your other thread is way more than enough stress on your muscle. In fact, when you switch to 5X5, you will have to skip the odd workout to recouperate. Make it a goal to increse the weight you are lifting each workout by 5lbs. If you can't lift more the next workout, you have to do more reps with the same weight. As soon as your are not able to do either, your muscles will stop having a reason to adapt, they will stop growing.

Example

Mondy bench press. 100 lbs. 10X3
Friday bench press. 105 lbs. 10 reps, 9 reps and 7 or 8 reps on 3rd set, because it's all you can do.
Wednesday bench press. 105 lbs. 10X3
Monday bench press. 110 lbs. 10 reps, 8 reps, 6 reps.
Thursday bench press. 110 lbs. 10 reps, 10 reps, 8 reps...

and so on...

Fitting in a 4th day is going to make it very difficult for you to make gains on all 5 compound movements week in week out.

I promise you that a power lifter who only does clean and jerk 2X per week will make better gains than you because it all boils down to lifting more and diet.

A 3 day split has you working the same body part on average 1.5X per week. If you switch to a 4 day split, you will only be able to train 1X per week (not enough for young trainee) or 2X per week (way too much for any trainee)

Post workout "protein" shake is essential...

 

[suraj]

I found this on a different forum and the person doing it said he saw great results and he was taking breaks every 8 weeks so he didnt over do it.

Day 1: Chest/Triceps
flat bench press
- warm up x 3-4 sets
3x6-8
Incline bench (30 degress)
3x6-8
weighted dips
- warm up (on "dip assist machine") 1 set
3x6-8
close grip bench press
3x6-8
cable tri extension
2x6-8


Day 2: Legs/calves
Squats
- warm up 3-4 sets
3x6-8
legg press
3x6-8
legg curls
warm up - 1 set
3x6-8
standing calf raises
3x6-8

Day 3: OFF

Day 4: Back/Biceps/forearms
pull-ups
(warm-up with lat pull down) 3-4 sets
3x6-8
one arm dumb bell row
warm-up - 1 set
3x6-8
bent over BB row
3x6-8
standing bar bell curls (EZ bar)
3x6-8
standing reverse hammer curls (fore arm)
3x6-8
seated fore arm curls (forearm on leg)
3x6-8
close grip pull ups (chin-ups)
2x6-8

Day 5: OFF

Day 6: Shoulders/traps
Military press
- warm up 3-4 sets
3x6-8
Side lateral raises
3x6-8
DB shrugs
3x6-8

Day 7: OFF

Is this not suitable? Is it too much even with the 1 week off ever 8 weeks?

 

[vancouver]

As I said earlier, I could put a person on a clean & Jurk program (that is one olympic lift) 2x per week for 6 months and they will make better gains than the program you just posted, so long as diet in good.

It looks like you are falling into the trap that all of us experienced lifters have in the beginning. It would be refreshing if a young guy just listend and followed the 5 major compound movements and believed...the results would be amazing.

The challenge is, you don't understand how the body adapts and grows. You want to use mainly functional movements so that your body builds on its own weaknesses. If you do 20 or 30 excersises each weak, you will develope weaknesses and in the long-run, your gains will suffer.

How many high school or college coaches would put their athelets on the program you posted? Zero. How many MMA chapions use the program you posted? Zero. How many of these atheletes do the 5 core lifts, or olympic variations of them? Well, pretty well all of them.

My gym caters to mainly atheletes, Pro and college football players, olympic athelets, the Canadian ski and Snowboard teams, etc, etc. Most of the plates in the gym are bumper plates (rubber), why? Because they are getting tossed around. Clean & Jerk, Push Press, etc, etc.

The long complicated programs you see on the net and in mags are for people on steroids or for people who haven't figured things out yet, I was one of those people for 10 of the last 22 years. Take it for what it is...

98% of the guys on this board could not do this...and she's a chick!!

YouTube Video

 

[suraj]

Wow she is STRONG!!!!, thank you for your advice and saving me from doing any harm to myself, so you are says do 2-3 workouts a week? also do you agree that juggernauts diet plan will be okay to follow for a begginer?
Do you have a workout I could follow every week and just add more reps and weights to it please, it would make it allot easier and allot less confusing for example, I have monday morning, tue full day and fri full day off when I am at college so they would be great days to workout, could you put a nice plan together please? if it will take too much of your time you could allways just give me a basic guide to follow, again thank you very much for all the help, if you didnt tell me that I would have probably done my back in next week.

 

[vancouver]

Monday Morning

Squat 3X10 (3 warmup sets)
Bench Press 3X10 (3 warmup sets)
BB Row 3X10
Deadlift 3X10

Friday

Squat 3X10 (3 warmup sets)
Bench Press 3X10 (3 warmup sets)
BB Row 3X10
Deadlift 3X10

Repeat Tuesday/Friday
Repeat Monday/Friday
Etc.

Do this for 6 months. Then start 5X5, you'll need to train 3X per week, the above program will not work. Monday Bench, BB Row, Deads. Wednesday Squat, overhead press. Friday repeat Monday, etc. (this is my program only right now I'm doing 4X8

You can follow Juggernauts meal plan or spread it out evenly everyday throughout the week, it does not matter, what ever is easiest. In the long-run there will be no difference. I usually eat a few more calories on workout days and less on rest days...

good luck, I'm off to the gym.

 

[suraj]

Perfect, thank you very much for your help, I will combine your workout with jggernauts eating plan, might alter the eating plan a bit if I dont gain, I will follow all these exercises as listed above, you have saved me allot of time and effort, THANK YOU!!!
I am amazed, will doing these exercises build the full body nicely, will I need to add to them exercises or is that the full plan? So I dont need to do any military press's or bicep curls anymore?? IF NOT, WOOHOOO!!! im loving the new plan, should I do it so that by the time I get the first 10 I cant lift any more, then take a break and then do other 2 sets?
I will use the high carb 2 workout days and the low carb will be wed and sat and moderate carbs sun and thur. Should I check my scales every 1 week because I gained about half a stone which is obviously water weight but I am not sure when I will get a true measurement.
Again, Thank you so much for this information, it is really going to help me allot.

 

[suraj]

Also, if I eat juggernauts plan will I be able to tell if its working by lifting heavier on my next workout and having minimum fat gain or will I have to weigh myself weekly? Because my scales go up in stones and kg so makes it hard to see 0.8 pounds gain or loss, I think I might invest in some better scales, more accurate, or should I just take body measurements and make sure I can lift atleast 3kg every week or 10 kg every 2 weeks.

 

[juggernaut]

Also, if I eat juggernauts plan will I be able to tell if its working by lifting heavier on my next workout and having minimum fat gain or will I have to weigh myself weekly? Because my scales go up in stones and kg so makes it hard to see 0.8 pounds gain or loss, I think I might invest in some better scales, more accurate, or should I just take body measurements and make sure I can lift atleast 3kg every week or 10 kg every 2 weeks.

A scale is ok, but don't hinge your life on it. Go by what the mirror says and how your clothes fit. Expect a bit of fat gain, but this is a calorie surplus, and get over it. Take measurements weekly, go on the scale once a week and a great method is to take pictures every month to really see improvements.

 

[suraj]

Great, thanks for your advice, so you think it will be okay combining your diet with vancouver's workout plan?

 

[juggernaut]

Great, thanks for your advice, so you think it will be okay combining your diet with vancouver's workout plan?

Actually, no I don't. You need to concentrate on low reps and high weight. What I outlined has helped many of my clients.

 

[suraj]

Oh ok, should I do it now? because I am a begginer and can only do about 30 kg, I was wondering also on your plan, does it mean do 1 day workout A 1 day workout B and 1 day HIIT or does it mean 2 days workout with 2 HIIT and another HIIT day, And the 4 day rest should I do 2 days low carb and 2 mantainance or 3 low carb 1 mantainance, I was also wondering should I take the complex carbs before HIIT and simple carbs after with protein just like a workout or is it different?
LAST QUESTION: do I do 5 sets of 5 reps each exercise all same weight?

 

[juggernaut]

Oh ok, should I do it now? because I am a begginer and can only do about 30 kg, I was wondering also on your plan, does it mean do 1 day workout A 1 day workout B and 1 day HIIT or does it mean 2 days workout with 2 HIIT and another HIIT day, And the 4 day rest should I do 2 days low carb and 2 mantainance or 3 low carb 1 mantainance, I was also wondering should I take the complex carbs before HIIT and simple carbs after with protein just like a workout or is it different?
LAST QUESTION: do I do 5 sets of 5 reps each exercise all same weight?

YES do it now!
Alternate the workouts like this and on the days you workout, have higher carbs. On the rest days, use the lower carbs:
Week 1
Sunday Workout A High carb
Monday Rest Low carb
Tuesday Workout B High carb
Wednesday Rest Low carb
Thursday Workout A High carb
Friday Rest Low carb
Saturday Low carb

Week 2
Sunday B
Monday
Tuesday A
Wednesday
Thursday B
Friday
Saturday

Week 3
Sunday A
Monday
Tuesday B
Wednesday
Thursday A
Friday
Saturday
...and so on...

LAST QUESTION: Keep the weight the same for the entire set of 5. After you can successfully complete a full 5x5, then move up to a heavier weight. I would suggest for upper body a 5lb total increase, for lower body a 10lbs total increase.
Lastly, start out lighter than you know you can handle and work the form. You will eventually get to a sticking point and that will be where the challenge will begin.

 

[suraj]

SO HELPFULL!!! Thank you, I understand it all now but the HIIT, how do I fit that into the plan, is HIIT on all workout days? and HIIT lasts 20 mins 30 sec sprint 30 sec jog 30 sec walk then repeat? Is the nutrition same for HIIT (Complex carb load before workout and simple carb after workout)?

 

[juggernaut]

SO HELPFULL!!! Thank you, I understand it all now but the HIIT, how do I fit that into the plan, is HIIT on all workout days? and HIIT lasts 20 mins 30 sec sprint 30 sec jog 30 sec walk then repeat? Is the nutrition same for HIIT (Complex carb load before workout and simple carb after workout)?

Pretty much yes on all questions asked, but I did say to use a mix of carbs and protein to get the best for your recovery.
If you get bored of the 30/30 intervals google some ideas to fit your skill level. Just dont overdo it. On rest days-REST.

 

[suraj]

So I do them on training days so do HIIT 3 days a week after or before the workout? And the mix of carbs and protein meaning go up on proteina and lower carbs and then lower on protein keeping it above 130 but lower than 160 and higher carbs?

 

[juggernaut]

Definitely after the workouts doing the HIIT.
A decent ratio for post workout is 2:1 carbs to protein. So, 40g for carbs, 20g for protein.

 

[suraj]

Great, thank you for the very helpful information, will it effect my muscle growth doing HIIT after working out?
Should I workout and then have my protein and dex and then hour after that my meal and then wait about 1 hour and HIIT then another post workout meal or should I do the workout and have the pro/carbs and then do the HIIT and do the pro/carbs again or should I go with option 3: do workout then instantly after that 20 mins of HIIT then after that have my post workout nutrition?(Should all carbs on the 2:1 ratio be simple(Dex) or a mixture of simple and complex) because the milk in my post workout milkshake also contains carbs.
Also since I am doing HIIT will this make me loose body fat while building lean muscle? because I thought you needed a calorie sulprus to gain and defect to loose.