-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[MagnusMadness]

fixed!

my gym is pretty small and mostly is machines so free weights are a no,moron:sweat:

5,000 squats? u must have to tone up your rear for all the punishment it takes at night on the streetcorner:wasted:

2nd to everybody whats your workprogram? licking toes and assholes?:lol:

stretch Do this after you lift
30min-exercise bike-level 6 cardio
250lbx40reps-machine benchpress
130lbx20-pec press
160lbx20-lat pulldown
160lbx20-shoulder press
305lbsx20-abuctor(highest the machine goes magfag) Wow aren't you cool, too bad these adductor and abductor machines don't do shit....go climb a flight of stairs ***.
305lbsx20-aductor(highest the machine goes magfag)
30 crunches
1hour walk
i do this everyother day

I see a bunch of machines....some of which are a waste of time. So, no, you aren't doing anything right. Better than nothing. But not by much.

[2nd. To God]

Machines are great for beginners and warm-ups ONLY!

[TheIlluminati]

Fullbody 30sec interval workouts periodized with heavy 5x5 bodypart splits are working nicely for me right now.

I'd be grateful to anyone who could post up a little cutting regimen-- diet, cardio sched, workout. I've only "cut" two times in my life --one summer of near-starvation, another summer being my first time playing an organized sport-- and so my knowledge in this area is minimal.

I can't say I'm the biggest jogging fan as of this moment, but I'm open to anything.

[Bob the Bastard]

Hey all, what's up?

Doing the Weight Watchers thing right now and it is going ok, obviously I want results yesterday, but after 5 weeks I have lost 19lbs. Clothes seem a bit looser, but it's nothing that I can definitely say isn't in my head.

So right now I am weighing in at 236lbs and I am 5'10".

My query is this, I started using an adjustable dumbell to tone up and get my arms used to doing this again.

Right now I am doing REALLY low weight, 15lbs to be exact (2 five lb weights and the bar is 5lbs) and on MWF preacher curls doing 3 sets of 10. TRS I am doing reverse curls for my triceps with the same weight and 3 sets of 10.

Mostly because I am lazy I planned on increasing the weight by 5lbs per month to "give myself time" to recognize that I am able to do this shit on a routine.

Is there a better way, and/or is this a decent idea?

About 3 years ago I worked out for about 3-4 months (max curl then for one arm was 90lbs) and lost 30lbs then and have since gained back almost 60lbs. Lowest I have ever been in my adult life was then at 219lbs. I want to stop being fat now and think I should likely end up weighing in at 180-190lbs.

[TheIlluminati]

^ 19lbs in 5 weeks-- great job man, keep that shit up.

Regarding curls, if you're wanting to boost that metabolism, you have to hit more muscles than just your biceps. So instead of focusing on curls, hit up compound lifts. Try bench presses, squats, deadlifts, and military presses.

You can still do curls. Something that seems to be popular, although I don't do it myself, is a dumbbell curl-to-military press. I find that I need a higher weight for pressing than curling, myself.

I'd recommend going back through the thread and finding Magnus' full workout plan. You can tone it down while you're getting back into working out-- maybe reduce the volume (amount of sets/reps) or increase the rest intervals.

[Champloo]

What can I do for forearms? Masterbation usually helps alot with that muscle. Just switch hands every other day and u can see results in a month's time

[JuiceM0nkey]

what body fat percentage does it take for abs to appear?

Around 10% to see them and around 5% to get them freakin ripped!!

http://www.putfile.com/pic.php?img=3215382

[Soldier Zero]

Masterbation usually helps alot with that muscle. Just switch hands every other day and u can see results in a month's time

Really old post man, I didn't even bother doing direct work for them. :lol:


Around 10% to see them and around 5% to get them freakin ripped!!

http://www.putfile.com/pic.php?img=3215382

Beastly, is it hard maintaing that BF percentage once you achieve it?

[TheChosenOne]

Tuna seems to kick ass in the protein department but are there any risks to eating too much?

[Reckless Fire]

OW. I did to many arm curls with to much weight. My muscles are so stiff I haven't been able to straighten them yet. What should I be doing, trying to stretch them or let them rest?

[b1gazn]

Around 10% to see them and around 5% to get them freakin ripped!!

http://www.putfile.com/pic.php?img=3215382

I know your a bodybuilder and all but honestly, that looks nasty. I would never like to be as ripped as you are. It just looks unhealthy.

Good shit though, I know if I even tried, I could never be as cut.

[denjin]

...I planned on increasing the weight by 5lbs per month to "give myself time" to recognize that I am able to do this shit on a routine.

At what frequency do you guys add weight?

I tend to just tell myself, "Hm. Feels light. Time to increase."

The increase is usually so gradual that I don't even notice it.

[MagnusMadness]

At what frequency do you guys add weight?

I tend to just tell myself, "Hm. Feels light. Time to increase."

The increase is usually so gradual that I don't even notice it.

Every time I workout I increase the weight it seems, recently. I either increase the weight or get more reps from the same weight.

Haven't missed a mark in 2 months, don't plan to start anytime soon.

[Rhio2k]

Is it okay to do cardio the same day that you lift if you lift in the morning and do cardio that night, or will it impair your gains?

[MagnusMadness]

Is it okay to do cardio the same day that you lift if you lift in the morning and do cardio that night, or will it impair your gains?

if you do it in the same day then spread it out as you already are. IMO if you are trying to build...keep cardio to a minimum...maybe a couple times a week.

[denjin]

By Schuler and Cosgrove

Let’s say you have a lot of time and energy on your hands and decide to lift weights for an hour at a time three days a week (MWF) and run an hour on TuThuSat. Yo’ud think you would get the best of all worlds: bigger muscles, more str, less fat, improved performance.

But you’d be wrong. Chances are, your body would incr its str and endurance, but muscle size would be compromised by what researchers call the “interference effect.” That is, doing 2 opposing types of exercise (called “concurrent training”) will interfere with each other, and your body will choose one or the other. In this case, your body will choose endurance over muscle growth, and str and pwr may suffer as well.

There is a way to get around this, and that’s by combining an hour of str training with an hour of endurance work in the same session. So instead of lifting and running six hours a week, spread over six training, session, you do two-hour sessions three times a week.

(commentary on how those results are derived from very scientific studies)

Meanwhile, lots of ppl enjoy working out six days a week, mixing endurance and str exercise. But what’s the point if you know the strat is self-defeating?

You can probably do both successfully if you limit the intensity of onen or the other. That is, if you’re serious about training for a 10K or half-marathon, use the weight workouts for muscle maintenance rather than trying to get bigger and stronger. And if your main goal is str and size, do shorter and easier endurance workouts to maintain your capacity.

[MagnusMadness]

By Schuler and Cosgrove

Let’s say you have a lot of time and energy on your hands and decide to lift weights for an hour at a time three days a week (MWF) and run an hour on TuThuSat. Yo’ud think you would get the best of all worlds: bigger muscles, more str, less fat, improved performance.

But you’d be wrong. Chances are, your body would incr its str and endurance, but muscle size would be compromised by what researchers call the “interference effect.” That is, doing 2 opposing types of exercise (called “concurrent training”) will interfere with each other, and your body will choose one or the other. In this case, your body will choose endurance over muscle growth, and str and pwr may suffer as well.

There is a way to get around this, and that’s by combining an hour of str training with an hour of endurance work in the same session. So instead of lifting and running six hours a week, spread over six training, session, you do two-hour sessions three times a week.

(commentary on how those results are derived from very scientific studies)

Meanwhile, lots of ppl enjoy working out six days a week, mixing endurance and str exercise. But what’s the point if you know the strat is self-defeating?

You can probably do both successfully if you limit the intensity of onen or the other. That is, if you’re serious about training for a 10K or half-marathon, use the weight workouts for muscle maintenance rather than trying to get bigger and stronger. And if your main goal is str and size, do shorter and easier endurance workouts to maintain your capacity.


Someone read the book I recommended!!

Something I should mention so this information won't be taken out of context....

This little insert is in regards to different types of training. As in training for strength/size and training for endurance. Notice the example of someone training for a 10k or half marathon.

Cardio does not always equal endurance training.

High intensity cardio and weight training both have 2 things in common among others, they both boost metabolism...(specifically, the resting metabolic rate or RMR otherwise sometimes referred to as the basal metabolic rate) And the fact that most if not all the energy used during these bouts of exercise are derived from carbohydrates (glycolosis)and NOT the oxidation of fatty acids.

What does this mean to you??

In the gym you burn carbs for energy, then muscle. It's when you are resting that you're now boosted metabolism starts after those fat stores. Provided you are in a caloric deficit.

The best way to go about things is to keep workouts short and intense.. an hour of weights a day is all you need. And a properly planned program for a non drug user should consist of 3-4 days a week, it's all you need, I promise.

Cardio on off days or way before or way after lifting just ensures that you are not running on empty and in essence....exercising very inefficiently.

Hope that clears things up for everyone.

[denjin]

My 'twist' question. Remember?

For owners of a giant pink rubber exercise ball:
Where do you store that thing?

[Soldier Zero]

For owners of a giant pink rubber exercise ball:
Where do you store that thing?

Basement, use to be the bedroom.

[denjin]

Basement, use to be the bedroom.

Basement. Hm. Does that make you use it less often than you expected?

[Hatorri Hanzo]

is it better to do cardio(running) after or before lifting weights?:confused:

[MagnusMadness]

is it better to do cardio(running) after or before lifting weights?:confused:

My brain just exploded.

[MagnusMadness]

My 'twist' question. Remember?

For owners of a giant pink rubber exercise ball:
Where do you store that thing?

Was pink the only choice of color you could get?? Or is that the one you liked the most??

[b1gazn]

is it better to do cardio(running) after or before lifting weights?:confused:

Like MagnusMadness said, you should keep the running and lifting weights far from eachother.

But I've also heard that running in the morning on an empty stomach is the best. The next best thing would be to run after working out.

I just try to keep things seperate because Im usually to tired to run after lifting.

I need to get a yoga ball, they help so much with posture and certain exercises.

[Jorant]

Around 10% to see them and around 5% to get them freakin ripped!!

http://www.putfile.com/pic.php?img=3215382

Would you say you're at 5% in this pic? I don't think that everyone needs to do 5 to get abs to show greatly. I've been tested just over 7 last time, and my abs really stand out. Perhaps the answer is it's different for every person?

flexed (BW)
http://img.photobucket.com/albums/v30/yoshitora7/flexed.jpg

relaxed (color)
http://img.photobucket.com/albums/v30/yoshitora7/relaxed.jpg

7.2% bf

I hear that 5 can barely be maintained. IE: You have to pretty much starve yourself from anything ANYTHING bad and really keep up the workout to keep fat off. Anything lower is damn near impossible, is this correct? I'm no body builder, just a health nut.

[Jorant]

is it better to do cardio(running) after or before lifting weights?:confused:

What exactly are you trying to do, first of all?

[MagnusMadness]

Would you say you're at 5% in this pic? I don't think that everyone needs to do 5 to get abs to show greatly. I've been tested just over 7 last time, and my abs really stand out. Perhaps the answer is it's different for every person?

flexed (BW)
http://img.photobucket.com/albums/v30/yoshitora7/flexed.jpg

relaxed (color)
http://img.photobucket.com/albums/v30/yoshitora7/relaxed.jpg

7.2% bf

I hear that 5 can barely be maintained. IE: You have to pretty much starve yourself from anything ANYTHING bad and really keep up the workout to keep fat off. Anything lower is damn near impossible, is this correct? I'm no body builder, just a health nut.


Nice physique...How much do you weigh in those pics??

About BF%'s. It depends on your bodytype...I for one have a harder time keepin it under 10% than a couple friends of mine who have a harder time gaining weight and stay under 7%.

[Jorant]

These pics are very recent... I weighed, and still do weigh 180 on the dot. I cannot gain anymore weight whatsoever. I guess that's where steroids would take over, but I just won't do them.

[MagnusMadness]

These pics are very recent... I weighed, and still do weigh 180 on the dot. I cannot gain anymore weight whatsoever. I guess that's where steroids would take over, but I just won't do them.

Nah, don't talk like that...you just need to eat more...you're at 7 fuckin pocent bodyfat...It takes a grip of extra cals to build muscle....but you have to prepare yourself mentally to put on a little fat at the same time. Steroids should be reserved for pushing through a genetic plateau, not a dietary one.

Do you model or somethin?

I'm not ripped right now, but my lifts are up and I'm putting on weight and size regularly. I finished my cut around 180ish and I'm well on my way to 200lbs.

I take in 6000+ cals a day. I said it before and I'll say it again...eat what I eat and see if you don't gain weight. I am fucking hardcore.

[Jorant]

Nah, don't talk like that...you just need to eat more...you're at 7 fuckin pocent bodyfat...It takes a grip of extra cals to build muscle....but you have to prepare yourself mentally to put on a little fat at the same time. Steroids should be reserved for pushing through a genetic plateau, not a dietary one.

Do you model or somethin?

I'm not ripped right now, but my lifts are up and I'm putting on weight and size regularly. I finished my cut around 180ish and I'm well on my way to 200lbs.

I take in 6000+ cals a day. I said it before and I'll say it again...eat what I eat and see if you don't gain weight. I am fucking hardcore.

I should correct myself. I CAN gain weight easily... but you're right, I don't want the fat along with it. Gaining lean mass isn't so easy. I used to be over 200, but that was back when I was a little porker (before lifting or exercise).

[Rhio2k]

Was pink the only choice of color you could get?? Or is that the one you liked the most??


Pffft :lol:

[denjin]

Dude, seriously, I'm NOT making fun of you, man.

And yeesh, I guess pink was the first color that came to mind. I don't know a single guy that owns those things. My friend's sister has one, and my friend (female) owns one, too.

I think I seen blue before. But not with anyone I know.

[Jorant]

Dude, seriously, I'm NOT making fun of you, man.

And yeesh, I guess pink was the first color that came to mind. I don't know a single guy that owns those things. My friend's sister has one, and my friend (female) owns one, too.

I think I seen blue before. But not with anyone I know.

Sorry, but I've got one. They're great for abs.

PS: It's blue... 'cause..... I'm a man. :lol:

[MagnusMadness]

I should correct myself. I CAN gain weight easily... but you're right, I don't want the fat along with it. Gaining lean mass isn't so easy. I used to be over 200, but that was back when I was a little porker (before lifting or exercise).

Experienced lifters have to gain all kinds of weight to gain muscle....even with steroids. My BF% went up after my first two cycles.

Have you tried upping ur cals a little yet?

[Hatorri Hanzo]

What exactly are you trying to do, first of all?

Right now im just trying to lose weight, i weight about 205 now. Just trying to have my abs show more. after i get to my desired weight i want to get more muscle also. so instead of just running to lose weight, i lift weights also but not at a high intesity. I asked cuz i don't see the point in going to the gym just to run for 20 minutes and not do any lifting.
right now i run before i do anything,

[Soldier Zero]

Basement. Hm. Does that make you use it less often than you expected?

Nah, when I can't lift at the gym, I lift in my basement. I don't have to worry too much about messing up the floor, plus it stays a bit cool down there.

[JuiceM0nkey]

Would you say you're at 5% in this pic? I don't think that everyone needs to do 5 to get abs to show greatly. I've been tested just over 7 last time, and my abs really stand out. Perhaps the answer is it's different for every person?

I hear that 5 can barely be maintained. IE: You have to pretty much starve yourself from anything ANYTHING bad and really keep up the workout to keep fat off. Anything lower is damn near impossible, is this correct? I'm no body builder, just a health nut.

Around 6% in that pic, I'm around 204 now at 5.9 height with at least 12% BF. Diet starts this monday, it gonna suck. I hate eating clean!!!:sad:

Great pic of yourself, keep up the great work!!!

[HeaT]

Would you say you're at 5% in this pic? I don't think that everyone needs to do 5 to get abs to show greatly. I've been tested just over 7 last time, and my abs really stand out. Perhaps the answer is it's different for every person?

flexed (BW)
http://img.photobucket.com/albums/v30/yoshitora7/flexed.jpg

relaxed (color)
http://img.photobucket.com/albums/v30/yoshitora7/relaxed.jpg

7.2% bf

I hear that 5 can barely be maintained. IE: You have to pretty much starve yourself from anything ANYTHING bad and really keep up the workout to keep fat off. Anything lower is damn near impossible, is this correct? I'm no body builder, just a health nut.

excellent physique, much props...

how long have you been working out for and what supplements do you do if you do any...

im outi

Roberth

[Jorant]

excellent physique, much props...

how long have you been working out for and what supplements do you do if you do any...

im outi

Roberth

See, I'm not a body builder, so my answers won't be what you will want to go with. Supplements: Glutemine, and nothing else. Just trying to be healthy, and I've given up on being big.

I've been watching what I eat for over three or so years. Working out pretty hard (weights) for about two years. Maybe two and a half?

[MagnusMadness]

See, I'm not a body builder, so my answers won't be what you will want to go with. Supplements: Glutemine, and nothing else. Just trying to be healthy, and I've given up on being big.

I've been watching what I eat for over three or so years. Working out pretty hard (weights) for about two years. Maybe two and a half?

How are you gonna give up on being big if you've been workin out less than 3 years?? Unless you decided you don't want to be big.....if you want to be big do it man....shit, you've done an incredible job so far.

A few more calories, a higher frequency routine with shorter resting intervals...and oh yeah HEAVY WEIGHTS!! lol.


(you said you've never tried deadlifting more than 225, now's the time)

[Jorant]

How are you gonna give up on being big if you've been workin out less than 3 years?? Unless you decided you don't want to be big.....if you want to be big do it man....shit, you've done an incredible job so far.

A few more calories, a higher frequency routine with shorter resting intervals...and oh yeah HEAVY WEIGHTS!! lol.


(you said you've never tried deadlifting more than 225, now's the time)

I'm just so damned determined to have a low low low bf %. I don't want to be big if I have to lose being ripped. I want people to look at me and go "WTF". I'm happy not being huge, just want to be lean. You could say Urien is my inspiration. :wink:

[MagnusMadness]

I'm just so damned determined to have a low low low bf %. I don't want to be big if I have to lose being ripped. I want people to look at me and go "WTF". I'm happy not being huge, just want to be lean. You could say Urien is my inspiration. :wink:

See I want to be big and ripped....for now I have to settle for being big, so I eat a shitload of calories a day...sometimes over 6000, my gains are incredible right now. I've never been more excited about working out and gaining weight. I will have to deal with the little extra fat until I decide it's time to cut again. This summer was a pretty mild cut. I prolly got down to around 10%, it was enough to get people's attention.

I would get so burnt out trying to stay ripped all the time. I got bored getting down to 10%.

[Reckless Fire]

What are some good ab workouts?

[Jorant]

What are some good ab workouts?

No idea, my abs are terrible. :sad:

[HeaT]

See, I'm not a body builder, so my answers won't be what you will want to go with. Supplements: Glutemine, and nothing else. Just trying to be healthy, and I've given up on being big.

I've been watching what I eat for over three or so years. Working out pretty hard (weights) for about two years. Maybe two and a half?

how much did you weigh before you started lifting??? because to look like that in 2years, is like a phenomenon, it is beyond me...

im outi

Roberth

ps...some good ab exercises are...

hanging leg lifts,
crunches,
ball crunches (with or without weight behind your head),
sit-ups
laying leg lifts
hanging knee chrunches (weight or no weight)
incline sit-ups (with or without straight bar behind head)

I dont know what these are called but what you do is, sit on a mat, bend your knees slightly, and grab a weight or a medicine ball, or just a normal ball you do ab crunches, with both hands and for example move the weight to the left side of your body and touch it to the mat, then move it to the right side of the body and touch it to the mat and repeat...

does anyone know if this has a 'technical' name???

[mr. newbie]

how do you test bf%?

[MagnusMadness]

how do you test bf%?

Some devices do it electronically, but I don't trust them. Caliper testing is the way to go. (They pinch your fat.)

[Jorant]

Real ab work outs: Honestly, I use the ball that someone here said is for girls. Dead lifts and squats help with abs, as well. I also do these jack knife things where you lay down, and as you do a crunch, you bring your legs up and touch your elbows to your knees. I don't do a TON of abs, as the best way to get abs are "table push a ways". Don't eat too much, and you'll see them in other words.

Heat, when I started changing my body I was 205 of pudgy goodness. No muscle, just a pastey, semi chubby little guy. I started to diet and do simple things like push ups (since I knew no better) for the first year, and I got down to 165. Then, I thought "well, this sucks.... now I'm thin, and that's not cool either". So I started to hit the weights, and that was about two years ago. I only gained about 15 lbs of solid muscle in two years. Most will tell you to eat like a pig, and then cut. I didn't do that, which is why it was so hard for me to gain.

[MagnusMadness]

Real ab work outs: Honestly, I use the ball that someone here said is for girls. Dead lifts and squats help with abs, as well. I also do these jack knife things where you lay down, and as you do a crunch, you bring your legs up and touch your elbows to your knees. I don't do a TON of abs, as the best way to get abs are "table push a ways". Don't eat too much, and you'll see them in other words.

Heat, when I started changing my body I was 205 of pudgy goodness. No muscle, just a pastey, semi chubby little guy. I started to diet and do simple things like push ups (since I knew no better) for the first year, and I got down to 165. Then, I thought "well, this sucks.... now I'm thin, and that's not cool either". So I started to hit the weights, and that was about two years ago. I only gained about 15 lbs of solid muscle in two years. Most will tell you to eat like a pig, and then cut. I didn't do that, which is why it was so hard for me to gain.

15lbs of LBM is huge, even in that time frame. But now you are at the 2 year mark...newb gains are long gone, if you want to get bigger you will have to eat. If I were you though, and I didn't really want/care to get big and are happy at the size you are....then start training for functionality and strength...I always thought it would be really cool to be between 160-180 with huge lifts. And you never know if changing gears might spur on some more newb gains. It's not unheard of.

[HeaT]

15lbs of LBM is huge, even in that time frame. But now you are at the 2 year mark...newb gains are long gone, if you want to get bigger you will have to eat. If I were you though, and I didn't really want/care to get big and are happy at the size you are....then start training for functionality and strength...I always thought it would be really cool to be between 160-180 with huge lifts. And you never know if changing gears might spur on some more newb gains. It's not unheard of.

heres the thing, i dont know if that is "huge", when i first started working out i weighed 110lbs, in 3 years i was at 160lbs, then cut down to 140lbs at 9% body fat, and i looked nothing like that, but i guess it also helps that he weighs 180lbs, probably helps in how you look as well...

im outi

Roberth

[MagnusMadness]

heres the thing, i dont know if that is "huge", when i first started working out i weighed 110lbs, in 3 years i was at 160lbs, then cut down to 140lbs at 9% body fat, and i looked nothing like that, but i guess it also helps that he weighs 180lbs, probably helps in how you look as well...

im outi

Roberth

How tall are you?? How old are you?? How much do you weigh now?? I just couldn't imagine being 110....not since 8th grade. Good job though, gaining 50lbs must have been a long time comin. Did your friends and family start flippin out when the weight started coming?? My old high school acquaintances either A)stare at my body or B) ask me what the fuck I've been doing...(I was 140 in high school, currently close to 200)

15lbs of LBM is a lot of muscle. Even for a newb. 15lbs of LBM also means he was hella consistent. And probably strict on his diet. I'm just saying all things considered, he did a fine job. And he probably couldn't have asked for more in the way of results.

Not saying it's not possible for anyone, or that I couldn't do it....quite the contrary. Right now my only job is training, I have the perfect scenario. I eat, (constantly) sleep, train others and train myself. I make my lunch the night before every day and start the day with a huge breakfast at 5 am. But I look at the big picture.....of how many people spin their wheels the first year....get a couple pounds then start beating their head against the wall and then quit.

[MagnusMadness]

Im confused, to gain muscle mass when it comes to lifting, is it more weight/less reps?
An when it comes to cutting is it more reps, lighter weight?

Im confused, tried readin up on it before askin ya to, any info is appreciated, thanks MM!


I'm going to give you an ambiguous answer...


yes...


and no.

First you MUST understand, gaining weight (building mass) and losing weight (cutting) are more a function of DIET. While doing the exact same workout the same way, you can cut or build mass....it depends on whether you are cutting calories to lose weight, or upping cals to gain weight. Can you gain weight and build muscle without extra, or enough calories? NO.

Now let me disspell another popular but bullshit myth. Low reps heavy weight=build mass
high reps low weight= cut up
That's just not true. Because as I already told you, it's more about the diet, whether or not you get bigger or smaller.

Now for rep ranges and how much weight you should be using. I've posted this a few times and it still rings true.

Super Low reps with heavy weight (1-5) is going to net good gains in strength via neural adaption and improvement in neuromuscular efficiency...with perhaps some structural adaptations as well (if sufficient nutrition is available). When training for strength this is where you want to be, and I recommend somewhat longer resting intervals (2-3 min)

Less weight and more reps (6-12) is going to lead to greater structural adaptations, especially when combined with shorter resting intervals (.5-1.5min) and proper nutrition.

Even more reps and less weight and the exercise starts to become more aerobic and is leaning more towards conditioning than neural or structural adaptation.

I highly recommend alternating rep ranges regularly. Say one week do sets of 3-5 reps and another week do sets of 12, then the next week do sets of 6-8 reps...that's just a quick example....but changing and alternating training parameters systematically is called PERIODIZATION and is a VERY effective tool to be used to reach virtually ANY goal you have in mind!

Variables that can be changed regularly might include resting intervals, rep ranges, total volume, etc. etc.

Training in this manner almost guarantees continuous progress across a broad spectrum.

If you do periodize workouts it becomes pertinent to log your workouts...keep up with ur weights and reps and other variables that are changing from workout to workout. Now you can begin to look back at what you've done in the past and you can set goals to be reached before you ever set foot in the gym that day. This is another thing that I do, and I find it very motivating. Goals should of course be REASONABLE.

Hope this helps....









This is a reply to a PM I recieved....maybe it has something in there that you guys might find useful.

[fernando's nuts]

So, what should my caloric intake be if I want to build more muscle mass?
Im 6'1 an weigh 197lbs, no idea what my bf% is, but I hear around 2000 is the basic number to be around at. If I were to eat healthy with a good serving of carbs throughout the day (dunno around 2300 calories), compared to eatin the same amount fo calories but with not so healthy food (you know what I mean), does it impact it at all, or does it just matter on the amount of calories you eat?
I work out 4-5x a week w/ 20-30 min of cardio 5-6x a week, sorry to sound like a f'in douche, but once I hink I fknow wtf to do, something else comes in an prones even more questions.

thanks!

[MagnusMadness]

So, what should my caloric intake be if I want to build more muscle mass?
Im 6'1 an weigh 197lbs, no idea what my bf% is, but I hear around 2000 is the basic number to be around at. If I were to eat healthy with a good serving of carbs throughout the day (dunno around 2300 calories), compared to eatin the same amount fo calories but with not so healthy food (you know what I mean), does it impact it at all, or does it just matter on the amount of calories you eat?
I work out 4-5x a week w/ 20-30 min of cardio 5-6x a week, sorry to sound like a f'in douche, but once I hink I fknow wtf to do, something else comes in an prones even more questions.

thanks!

Questions aren't bad....keep em comin....just not the same dumb questions you can answer yourself.

About caloric intake, it's different for everybody....it's based on your current resting metabolism, how much you weigh, and how active you are. First thing to find out is what your maintenance calories are....or how many calories it takes for you to stay the same weight. When you know this...start adding calories if you want to gain weight, or start cutting calories if you want to shed weight. When trying to cut, don't cut calories too fast or too low. When bulking, just start adding calories until you are gaining weight at a desirable pace, which is determined by you. If you want to gain a pound a month then you won't have to add too many calories all at once, if you want to do like me and gain a pound a week, then you gotta add a bunch of calories...and rest assured the more often you eat the more efficient your body will get at burning calories at rest, which will result in you having to add even more calories to gain the same desired weight.

[HeaT]

How tall are you?? How old are you?? How much do you weigh now?? I just couldn't imagine being 110....not since 8th grade. Good job though, gaining 50lbs must have been a long time comin. Did your friends and family start flippin out when the weight started coming?? My old high school acquaintances either A)stare at my body or B) ask me what the fuck I've been doing...(I was 140 in high school, currently close to 200)

15lbs of LBM is a lot of muscle. Even for a newb. 15lbs of LBM also means he was hella consistent. And probably strict on his diet. I'm just saying all things considered, he did a fine job. And he probably couldn't have asked for more in the way of results.

Not saying it's not possible for anyone, or that I couldn't do it....quite the contrary. Right now my only job is training, I have the perfect scenario. I eat, (constantly) sleep, train others and train myself. I make my lunch the night before every day and start the day with a huge breakfast at 5 am. But I look at the big picture.....of how many people spin their wheels the first year....get a couple pounds then start beating their head against the wall and then quit.

i am 5'8 and 23 years old, 24 in october, ya the people who see me are like damn bobby, you got big...lol the funny thing is to me i dont look big, but from 110 to 160 is huge difference so to them i look big....

i guess it is also about what body type you have, genes, etc. because if you considered that lets say 30 lbs of those 50 lbs were lean at 9% body fat, i still dont look like jorant...

to me that is just incredible to get to that point with nothing but dieting and NO supplements basically, that is crazy shit no joke...

im outi

Roberth

[MagnusMadness]

i am 5'8 and 23 years old, 24 in october, ya the people who see me are like damn bobby, you got big...lol the funny thing is to me i dont look big, but from 110 to 160 is huge difference so to them i look big....

i guess it is also about what body type you have, genes, etc. because if you considered that lets say 30 lbs of those 50 lbs were lean at 9% body fat, i still dont look like jorant...

to me that is just incredible to get to that point with nothing but dieting and NO supplements basically, that is crazy shit no joke...

im outi

Roberth

Just set your sights higher man. He started out weighing over 200, obviously gaining weight for him isn't that hard, where it would be harder for you. Look at it this way, I think this is cool....


You used to weigh 110....this is fuckin bones, smooth muscle, skeletal muscle....ALL that shit....and you increased your TOTAL bodyweight by almost 50% WTF. And the added weight was solid muscle....your bones didn't grow and ur organs prolly didn't get bigger heh....

I think jorant is a little taller than you, but he's still got like 20ish pounds on you and is at a slightly lower BF%. So it's not like you can't match or even surpass him....it may just take more time and a lot of discipline and consistency.

Fuck I'd be madd jealous of jorant but I still got almost 20lbs on him and I'm pretty sure I'm a bit stronger, so that makes me feel better...heh. But then that bastard juicemonkey has me beat in every aspect of strength and musculature...argh.

Such is life.

[Reckless Fire]

What do you think of this workout? is it good?
Monday: Chest/Triceps
Tuesday: legs
Wednesday: nothing
Tursday: Shoulders
Friday: Back/ Biceps
Sat: Nothing
Sun: Nothing

Chest: Flat back press 4 sets, incline haammer strenth machine 2 sets, Dumbell flyes 2 sets.
Triceps: Tricep press down 2 sets.
Legs: Squats 4 sets, Leg Extension 2 sets, Leg curl 2 sets, Seated/standing calve raises 5 sets total(2 or 3 each way).
Shoulders: Seated Military press (with dumbells) 4 sets, Lateral rasies 3 sets, Shrugs 3 sets.
Back: Deadlift 3 sets, Lat pull down 3 sets, seated cable row 2 sets.
Biceps: Standing barbell curls 3 sets, pracache curls (with dumbells) 1 set.

[Jorant]

Just so you know Heat, I'm 6 foot tall. Magnus, I'm not strong, but I'm not a pussy. My bench is just over 300 lbs, one rep max.

Heat, you may be the "hard gainer" type person. I'm NOT that at all. I could gain fat at the snap of a finger, so what you're going for is via a different road than mine.

May I remind everyone here that you've GOT to do legs. Not doing legs looks so stupid. I mean, have you seen guys in the gym all buff up top with little chicken legs? It's a sad sight. Keep up the legs, that's all I can say. Chicks dig 'em more than you think. :lovin:

[Jorant]

What do you think of this workout? is it good?
Monday: Chest/Triceps
Tuesday: legs
Wednesday: nothing
Tursday: Shoulders
Friday: Back/ Biceps
Sat: Nothing
Sun: Nothing

Chest: Flat back press 4 sets, incline haammer strenth machine 2 sets, Dumbell flyes 2 sets.
Triceps: Tricep press down 2 sets.
Legs: Squats 4 sets, Leg Extension 2 sets, Leg curl 2 sets, Seated/standing calve raises 5 sets total(2 or 3 each way).
Shoulders: Seated Military press (with dumbells) 4 sets, Lateral rasies 3 sets, Shrugs 3 sets.
Back: Deadlift 3 sets, Lat pull down 3 sets, seated cable row 2 sets.
Biceps: Standing barbell curls 3 sets, pracache curls (with dumbells) 1 set.

First of all, props to spider man in your avatar. He's still my favorite in MvsC2 (which just shows how low tier I am, lol).

Everyone's workouts are different. What works for you may not work for me. What I try to do is as follows:

Sunday: arms/back
Monday: Legs
Tuesday: Chest
Wednesday: Cardio (to stay ripped, this is where people shit all over my routine)
Thursday: Weak point training. This is the day I look at my body with disgust and say "this sucks and that sucks". So, I do those parts. Think of it like a day off, but you focus on things you don't like. Right now I hate my calves and traps, so that would be a weak point day.
Friday: Chest
Saturday: Legs again. Sometimes I take this day off, sometimes I'll do legs on weak point days.

But wait a damn minute? When do you NOT work out? That's right, usually not a day goes by where I don't. You may also be saying to yourself: Where the hell is your ab workouts? Not to sound like an elitist prick, but I don't really do them. Somedays... or nights before bed, if I'm bored, I'll do abs. But the compound exercises usually take care of abs for me. Obliques HAVE to be hit, so I'll do them on occasion, but I don't go out of my way to do them.

I've got a question for you: Shoulders. What do you mean? The delts (side/top of the arm) or the traps (the part on the sides of your neck?... or both? I alwasy think what makes the arm look the coolest is good delt devlepoment. Do NOT underestimate it.

[Jorant]

I want to give one bit more of advice before I hang it up for tonight. Again, I don't know everything, and my body isn't that of superman, but I do want to talk about diet to those that are curious.

From my experience, most people when lifting are usually a little heavy and tell me "I want to get cut". I'll share the dos and do NOTs of what to eat, according to that of Jorant:

YOU REALLY SHOULD EAT

Tuna. No sat fat, high protein, omega 3 fatty acids. If you can't stomach straight tuna from the packet/can, just stop. Stop now, you're going to never be ripped.

Milk. There are studies out there that show milk actually helps you lose weight. Nothing but skim milk will do. Even 1% has too much saturated fat, IMHO. It's an okay source of protein, and is a better alternative to soda/juice.

Protein shakes/drinks are really nice. I get this stuff called "isopure" and it's quite nice. Good protein, no sugar. But still, there's something missing.....

Carbs. Let's face it, nobody here's a woman. Eat carbs, you need them for energy. Not sugar and crap like that, but good whole grain cereals, breads, and rice.

FOR GODS SAKE, DO NOT EAT

I'll make this quick. No saturated fats. Nothing breaded. No pizza, and stay away from sugars if you can help it. So, in other words:

Some red meat
Fried anything
Candy
Cheese
Pizza

And, the killer: Drinking destroys a physique. Ask me how much I drink. I don't. I'm all about health, and this is the one thing that makes people say "well, to hell with this".

Good luck to everyone out there. It's hard looking lgreat, but you can achieve it if you really want to. Pick a role model that you want to look like, and never be satisfied with yourself. There's always someone above where your level is to try to be like. And, if you really want motivation, pick a comic book character/video game character physique to aim for. You'll NEVER get it, but it makes you work all that much harder. ;)

[Magnus Huang]

jorant-

i have a question about carbs.

i've been working out a good year or so now...been pretty disciplined with the workouts, form, and weight used. i'm starting to think or realize that working out is only half of looking good, and that eating is a huge part.

sometimes i cut alot of carbs out of my diet, focusing on protein (fish/chicken breast, tofu, etc.) but i'm not able to keep that up for more than a couple days or a week because i start to lose energy.

What are the types of carbs (examples would be great) i should have at a given meal? and recommended snacks (and also carb snacks)?



oh btw, i agree with what you said about finding a role model whatever/whomever it may be. although it will never happen, i strive to look like Jim Lee's comic book characters. kind of dumb, but it's kept me going

[Jorant]

Huang,

Remember carbs not only give energy, but they provide the vehicle to get protein to your muscles. Without them, you're not getting the protein where it needs to go, and it becomes a waste.

The textbook answer is fruits, vegatables and slow burning carbs such as oatmeal and wholegrain breads.

Me? I do things like pretzels (salt and fat free... yuck), cereal, breads and some fruits. Try not to go after fruit because it's super healthy. I remember reading some "advice" from neo-geo.com about a year ago, and one guy said "I take two bananas, some strawberries and rasberries, blend them together in a shake. IT'S HEALTHY". I thought, what part of all that sugar and carbs is healthy??? Some. Yes. All at once? WTF?

I will stress cereal. Me and General Mills are like best friends. I fucking love corn flakes. Even skim milk has some carbs.

Don't go nuts on them, but do remember that you need carbs. Forget all that atkins crap, as what that's about is tricking the body to go into a certain life saving state. We're here to build our selves up, not put our bodies into an emergency procedure.

[b1gazn]

Question:

I know sleep is important to a healthy diet, but how much sleep is enough and how much sleep is too much?

[MagnusMadness]

Everyone....

I boxed last night for the first time in the ring. It was amatuer night at a night club here in town. I was begged to enter by the MC, he's a friend, and he needed one more fighter in my weight class and he thought I'd do ok. I went into it with one thing in mind....since I'm not an experienced boxer by any means. Don't get knocked out, and don't fucking quit.







I won my weight class






I fucking won that shit and took home the prize money!!!! The guy I fought boxes there ALL the time....had WAY more experience and looked to be in better overall condition than me. But I had a few pounds on him. I took all three rounds... and even snuck in a tiger uppercut!!

Everybody said they were very impressed given my COMPLETE lack of experience.... I just listened to my friend and the ref (both are fighters) And I did just what they said and I fuckin won. It was one of the most thrilling experiences of my life.....SO MANY people were there pulling for me....and most of them didn't think I could do it....then they saw leadin with the jab and circling my opponent and were like WTF!!..I was calm, focused, and calculated. I was born for this shit. I've honestly just been scared to do it this whole time. At the end of the second round I backed off too early and dropped my guard for like 2 seconds....took two of BEST shots to the jaw and temple....didn't go down....didn't get up...just looked back up as the bell rang with a sadistic smile on my face.

Total Ownage. This will probably become a regular thing.

Also, to those trying to lose weight....boxing is fun and EXCELLENT cardio and great for conditioning.

[b1gazn]

SF taught you mind games.

[Mr. Bastos]

snip.

good job man, I always wanted to try boxing as a way to help lose weight though I have horrible eyesight so guess thats out for me

[GC!?]

Okay...I'm 5'8", 120 pounds. Pretty skeletal, I know. I have a hard time gaining weight.

I just want to tone up a bit, not become big or anything. I have access to a gym everyday but tuesday and thursday - those're my days off.

At work, I do a ton of walking and a tiny bit of lifting, but thats it. My back and neck are starting to get to me, so I'm trying to stretch.

Nutrition..well, I don't eat very healthy, I do take vitamins and all though.

so where do I start? :\ I was thinking maybe doing that Brad Pitt routine mentioned in the first page, as it seems reasonable. not that I should expect to look like him or anything, but its a start, at least.

[2nd. To God]

Another GREAT weight-gainer is muscle milk. FORGET PROTEIN SHAKES! Muscle milk will get you your weight gains MUCH MUCH faster than protein shakes.

[mr. newbie]

i finally used 30lb dumbbells today. magnus can a gym tell tou how many colories you need to stay where you are and measure body fat? or are there specific places for that?

[Reckless Fire]

What do you think of this workout? is it good?
Monday: Chest/Triceps
Tuesday: legs
Wednesday: nothing
Tursday: Shoulders
Friday: Back/ Biceps
Sat: Nothing
Sun: Nothing

Chest: Flat back press 4 sets, incline haammer strenth machine 2 sets, Dumbell flyes 2 sets.
Triceps: Tricep press down 2 sets.
Legs: Squats 4 sets, Leg Extension 2 sets, Leg curl 2 sets, Seated/standing calve raises 5 sets total(2 or 3 each way).
Shoulders: Seated Military press (with dumbells) 4 sets, Lateral rasies 3 sets, Shrugs 3 sets.
Back: Deadlift 3 sets, Lat pull down 3 sets, seated cable row 2 sets.
Biceps: Standing barbell curls 3 sets, pracache curls (with dumbells) 1 set.


Also what if I do abs and tread mil every day with the workout? Will I still get the muscle?

[Reckless Fire]

First of all, props to spider man in your avatar. He's still my favorite in MvsC2 (which just shows how low tier I am, lol).

Everyone's workouts are different. What works for you may not work for me. What I try to do is as follows:

Sunday: arms/back
Monday: Legs
Tuesday: Chest
Wednesday: Cardio (to stay ripped, this is where people shit all over my routine)
Thursday: Weak point training. This is the day I look at my body with disgust and say "this sucks and that sucks". So, I do those parts. Think of it like a day off, but you focus on things you don't like. Right now I hate my calves and traps, so that would be a weak point day.
Friday: Chest
Saturday: Legs again. Sometimes I take this day off, sometimes I'll do legs on weak point days.

But wait a damn minute? When do you NOT work out? That's right, usually not a day goes by where I don't. You may also be saying to yourself: Where the hell is your ab workouts? Not to sound like an elitist prick, but I don't really do them. Somedays... or nights before bed, if I'm bored, I'll do abs. But the compound exercises usually take care of abs for me. Obliques HAVE to be hit, so I'll do them on occasion, but I don't go out of my way to do them.

I've got a question for you: Shoulders. What do you mean? The delts (side/top of the arm) or the traps (the part on the sides of your neck?... or both? I alwasy think what makes the arm look the coolest is good delt devlepoment. Do NOT underestimate it.


Thanks.
I do both. Also I'm really skinny, so I don't need to lose weight. But does that mean I can eat anything I want?

[MagnusMadness]

Another GREAT weight-gainer is muscle milk. FORGET PROTEIN SHAKES! Muscle milk will get you your weight gains MUCH MUCH faster than protein shakes.

Muscle milk is a protein shake... and it's not a weight gainer. A serving is what? 350 cals? My protein shakes are closer to 900. You don't exactly have to a "buy" protein...Lots of people mix oats, whey protein (isolate or concentrate), a little dextrose...milk maybe...taylor the shakes to fit your needs.

[2nd. To God]

Muscle milk is a protein shake... and it's not a weight gainer. A serving is what? 350 cals? My protein shakes are closer to 900. You don't exactly have to a "buy" protein...Lots of people mix oats, whey protein (isolate or concentrate), a little dextrose...milk maybe...taylor the shakes to fit your needs.

Ha ha, NO. Muscle Milk is DIFFERENT from a straight up protein shake. Muscle milks are DESIGNED for gaining weight and putting on MUSCLE and REPAIRING your muscles after workouts. Protein shakes are for lean and cutting. While it may add on a little weight, it DOES NOT add the weight that muscle milks do. Muscle milks have more calories and grams of fat than protein shakes.

[Du Fugitive]

Reckless Fire: You can't eat whatever you want...but you can eat a bit dirtier every so often if you're trying to gain quicly. You still have to watch your blood pressure, bad cholesterol, fat, and sugar intake or you'll end up damaging your body.
You have to be careful with the cardio if you're trying to gain weight. You need some, but don't overdo it...and don't do it too close to the time you lift or you'll mess up all sorts of bodily responses to lifting.

2nd. To God: Are you here to advertise for Muscle Milk?
Muscle Milk is just a protein shake with vitamins and other additives if I recall correctly. It's not a weight gainer.
Just read the label yourself and figure it out. Muscle Milk is one of the best tasting mixes on the market, but it's also pricey. You can get the same components that are in Muscle Milk for far less.

[MagnusMadness]

Ha ha, NO. Muscle Milk is DIFFERENT from a straight up protein shake. Muscle milks are DESIGNED for gaining weight and putting on MUSCLE and REPAIRING your muscles after workouts. Protein shakes are for lean and cutting. While it may add on a little weight, it DOES NOT add the weight that muscle milks do. Muscle milks have more calories and grams of fat than protein shakes.

um. Did you read my post?? My PWO shake has almost triple the cals that muscle milk does. You obviously know NOTHING about nutrition or macronutrients or anything about the physiological and hormonal responses taking place post workout, so this conversation is probably completely pointless..

.Just as they have different flavor protein shakes, there are ALL KINDS. With DIFFERENT NUTRITIONAL VALUE. I'LL SAY IT ONE MORE TIME BECAUSE I'M OBVIOUSLY DEALING WITH SOME FUCKING KID WHO DOESN'T KNOW SHIT.....DIFFERENT SHAKES CAN HAVE DIFFERENT....DIFFERENT....DIFFERENT NUTRITIONAL VALUE. They can even have *gasp* DIFFERENT KINDS OF PROTEIN. Did you know there are different kinds of protein?? Let me answer that for you NO YOU DIDN'T...THEY CAN HAVE CARBS, BE LOW CARB, NO CARB...T

Why do you think muscle milk is for gaining weight and building and repairing muscle?? Is it because it says so on the FUCKING LABEL?!? What a fuckin little tool you are. How much do you weigh? What kind of numbers are you puttin up little man?? Where the fuck did you learn about nutrition in the first place?? From the local retard at the YMCA?? How the fuck did you come to the conclusion that protein shakes are for cutting?

Goddamn I say the same shit over and over in here. IS ANYONE TAKING NOTES?!?

You GAIN weight by taking IN more calories than you BURN. This is called a CALORIC SURPLUS, which is necessary for growth OF ALL KINDS. You think muscle appears out of fucking thin air??

You LOSE weight by BURNING more calories than you take IN. This is called a CALORIC DEFICIT. If you are in a CALORIC DEFICIT then you can drink a FUCKING GALLON of muscle milk EVERY DAY FOR THE REST OF YOUR LIFE and guess what? NOTHING WILL HAPPEN.....




I repeat.



NOTHING WILL HAPPEN.

You got something else to say?? FUCKING BRING IT.

[Jorant]

I have never taken muscle milk in my life. Would like to give it a try, but it IS a protein drink... nothing more. Mags is right, you either get calroies that make weight go up or not enough for what you do, and weight goes down. End of discussion.

[JuiceM0nkey]

Ha ha, NO. Muscle Milk is DIFFERENT from a straight up protein shake. Muscle milks are DESIGNED for gaining weight and putting on MUSCLE and REPAIRING your muscles after workouts. Protein shakes are for lean and cutting. While it may add on a little weight, it DOES NOT add the weight that muscle milks do.

:rofl: :rofl: :rofl: LOL:rofl: :rofl: :rofl:

[Reckless Fire]

So when should I do my cardio?

[JuiceM0nkey]

So when should I do my cardio?

I like to do cardio 1st thing in the morning before breakfast, or after your last meal at night!
20~30 min should do the trick.

[2nd. To God]

um. Did you read my post?? My PWO shake has almost triple the cals that muscle milk does. You obviously know NOTHING about nutrition or macronutrients or anything about the physiological and hormonal responses taking place post workout, so this conversation is probably completely pointless..

.Just as they have different flavor protein shakes, there are ALL KINDS. With DIFFERENT NUTRITIONAL VALUE. I'LL SAY IT ONE MORE TIME BECAUSE I'M OBVIOUSLY DEALING WITH SOME FUCKING KID WHO DOESN'T KNOW SHIT.....DIFFERENT SHAKES CAN HAVE DIFFERENT....DIFFERENT....DIFFERENT NUTRITIONAL VALUE. They can even have *gasp* DIFFERENT KINDS OF PROTEIN. Did you know there are different kinds of protein?? Let me answer that for you NO YOU DIDN'T...THEY CAN HAVE CARBS, BE LOW CARB, NO CARB...T

Why do you think muscle milk is for gaining weight and building and repairing muscle?? Is it because it says so on the FUCKING LABEL?!? What a fuckin little tool you are. How much do you weigh? What kind of numbers are you puttin up little man?? Where the fuck did you learn about nutrition in the first place?? From the local retard at the YMCA?? How the fuck did you come to the conclusion that protein shakes are for cutting?

Goddamn I say the same shit over and over in here. IS ANYONE TAKING NOTES?!?

You GAIN weight by taking IN more calories than you BURN. This is called a CALORIC SURPLUS, which is necessary for growth OF ALL KINDS. You think muscle appears out of fucking thin air??

You LOSE weight by BURNING more calories than you take IN. This is called a CALORIC DEFICIT. If you are in a CALORIC DEFICIT then you can drink a FUCKING GALLON of muscle milk EVERY DAY FOR THE REST OF YOUR LIFE and guess what? NOTHING WILL HAPPEN.....




I repeat.



NOTHING WILL HAPPEN.

You got something else to say?? FUCKING BRING IT.

Ha ha, a long post that's worth nothing to me as I know MORE than you. You need to relax, kid. I'm probably old enough to be your father. And yes, you ARE saying the same stuff over and over again 'cause you've ran out of nonsense to type/post. Let me tell you AGAIN: Muscle milk is different than a protein shake. Muscle milk DOES have "PROTEIN" in it, but it's called muscle milk for a REASON. Muscle milk has more CALORIES and GRAMS of fat than regular protein shakes for a REASON.....to help gain MASS and MUSCLE. Going by your post, you're not as strong as you sound.

[Jorant]

Ha ha, a long post that's worth nothing to me as I know MORE than you. You need to relax, kid. I'm probably old enough to be your father. And yes, you ARE saying the same stuff over and over again 'cause you've ran out of nonsense to type/post. Let me tell you AGAIN: Muscle milk is different than a protein shake. Muscle milk DOES have "PROTEIN" in it, but it's called muscle milk for a REASON. Muscle milk has more CALORIES and GRAMS of fat than regular protein shakes for a REASON.....to help gain MASS and MUSCLE. Going by your post, you're not as strong as you sound.

Not to sound gay, but... pics? This is what I mean about taking advice from someone that, perhaps, shouldn't give it. The one true constant with working out is everyone is different. Maybe it worked well for you. Perhaps you missed just why it worked? Not sure.

[2nd. To God]

Not to sound gay, but... pics? This is what I mean about taking advice from someone that, perhaps, shouldn't give it. The one true constant with working out is everyone is different. Maybe it worked well for you. Perhaps you missed just why it worked? Not sure.

You're on a different subject.

[denjin]

Magnus, the home-made shakes that you make, what kind of money does that come out to at the end of the month?

Jorant, do you make home-made stuff like Magnus?

Someone else mentioned it: Muscle Milk costs a pretty decent penny.

I never read the carton/bottle, but I'm guessing you chug one of those things every time you finish a workout right?

[Remy Martin]

if youre gaining weight on muscle milk then great but its simply not a weight gainer. the reason it has fat is because muscle milk claims to have the right amount of fat in the drink so you get the fat that you need... and when you get the appropriate amount of fat then your body will feel that the supply is abundant and have little tendency to store it

and this exclusive ingredient designed to build MUSCLE and even REPAIR them (wow) is ... surprise amino acids... the building blocks of protein if you dont get an adequate supply of protein your body will tear down muscles and use that protein to repair them. products with more essential and bcaas are better since your body cannot synthesize these.

sure the added calories are great for gianing weight but almost any protein shake after 8 or 16 0z of whole milk will have the same calories fat and carbs as muscle milk and will be cheaper. with that said i do like muscle milk its convenient and it tastes really good ( but only when im on the go)


if youre going for weight gain why not just go all out with a 600 + cal shake that has 50 grams of protein and like 50 carbs ( which jorant said are imperative for protein delivery)

bottom line muscle milk is nothing special there are products worse and products better ... also i feel eating a lot of the right foods is the best weight gainer available



edit : also i never gave props for juice monkey being huge!!!! jorant being fucking ripped!!!! and magnus whoopin ass in the ring!!!!!!

[MagnusMadness]

Ha ha, a long post that's worth nothing to me as I know MORE than you. You need to relax, kid. I'm probably old enough to be your father. And yes, you ARE saying the same stuff over and over again 'cause you've ran out of nonsense to type/post. Let me tell you AGAIN: Muscle milk is different than a protein shake. Muscle milk DOES have "PROTEIN" in it, but it's called muscle milk for a REASON. Muscle milk has more CALORIES and GRAMS of fat than regular protein shakes for a REASON.....to help gain MASS and MUSCLE. Going by your post, you're not as strong as you sound.

Ok dude, it's not like I actually do this for a living or anything. And It's not like I didn't just chug a ton of muscle milk yesterday...I can grab the carton if you like?? Post up the nutritional info for everyone maybe?? To show everyone you are a dipshit and I still own this fucking thread? Yeah lemme do that right now...

Muscle Milk

Calories: 350 (wow that's alot!! NOT REALLY ASSHOLE, my shakes have 9 fucking hundred so STFU)

Fat: 17g of which 7g are saturated. Did you know that fat has the same molecular structure as bodyfat, giving it the tendency to be stored?? And in this shake you are getting as many calories from fat as you are from protein...if not MORE

Carbs: 17g, 2g fiber, 7g sugar. What a wonderful weight gainer, I guess all weight gainers shouldn't have enough High GI carbs for a nice insulin spike PWO, BUT WHO NEEDS THAT?!?

Protein 34g of which I'M SURE you didn't know was a blend of casein and whey concentrate. Did you know casein is a slow digesting protein that isn't best PWO?

Did you even FUCKING know that protein shakes are good PWO?? Do you even know what the FUCK I mean when I say PWO?!?



You are such a dumb fuck. THERE IS A PICTURE ON THIS THREAD OF ME DEADLIFTING OVER 400LBS. And that was when I was 15lbs lighter and that was NOT even a max attempt. Get the fuck on dude, go give your bullshit advice to the kiddies at school...you are fucking done.

[mr. newbie]

^magnus he is doing this to anger you. don't you remeber this guy from gd? leave it alone.

jorant-

oh btw, i agree with what you said about finding a role model whatever/whomever it may be. although it will never happen, i strive to look like Jim Lee's comic book characters. kind of dumb, but it's kept me going

i've working on my fei long/bruce lee arm.

[MagnusMadness]

Just so you know Heat, I'm 6 foot tall. Magnus, I'm not strong, but I'm not a pussy. My bench is just over 300 lbs, one rep max.

:

Hey man, I wasn't trying to insinuate that in the slightest bit. And a 300+ bench @180 is REALLY solid. But if somebody looks better than me....I'm gonna play the strength card EVERYTIME heh. Which in reality doesn't mean much, because you simply are going to have a much harder time putting up those numbers at such a low BF % (props again)

Oh and thx again for pointing out the fact that you don't have to do crunches x foeva to have abs.

[2nd. To God]

Ok dude, it's not like I actually do this for a living or anything. And It's not like I didn't just chug a ton of muscle milk yesterday...I can grab the carton if you like?? Post up the nutritional info for everyone maybe?? To show everyone you are a dipshit and I still own this fucking thread? Yeah lemme do that right now...

Muscle Milk

Calories: 350 (wow that's alot!! NOT REALLY ASSHOLE, my shakes have 9 fucking hundred so STFU)

Fat: 17g of which 7g are saturated. Did you know that fat has the same molecular structure as bodyfat, giving it the tendency to be stored?? And in this shake you are getting as many calories from fat as you are from protein...if not MORE

Carbs: 17g, 2g fiber, 7g sugar. What a wonderful weight gainer, I guess all weight gainers shouldn't have enough High GI carbs for a nice insulin spike PWO, BUT WHO NEEDS THAT?!?

Protein 34g of which I'M SURE you didn't know was a blend of casein and whey concentrate. Did you know casein is a slow digesting protein that isn't best PWO?

Did you even FUCKING know that protein shakes are good PWO?? Do you even know what the FUCK I mean when I say PWO?!?



You are such a dumb fuck. THERE IS A PICTURE ON THIS THREAD OF ME DEADLIFTING OVER 400LBS. And that was when I was 15lbs lighter and that was NOT even a max attempt. Get the fuck on dude, go give your bullshit advice to the kiddies at school...you are fucking done.

Actually, you were "done" before you even THOUGHT of typing nonsense. You STILL don't know what you're typing/posting about. Kids like you never learn. And you think that I care that you have a picture of yourself deadlifting over 400lbs.? If you're trying to say that you're stronger than me, then you would be dead wrong. My 1RMs(I BET you don't know what this stands for) are:

Bench press: 455lbs.(raw)
Deadlift: 515lbs.(belt)
Squat: 780lbs.(belt)

I'm 6ft. and 225lbs. My weight will be back up in the winter and I'll be between 240-245lbs. What are YOUR stats, young man?

[MagnusMadness]

Actually, you were "done" before you even THOUGHT of typing nonsense. You STILL don't know what you're typing/posting about. Kids like you never learn. And you think that I care that you have a picture of yourself deadlifting over 400lbs.? If you're trying to say that you're stronger than me, then you would be dead wrong. My 1RMs(I BET you don't know what this stands for) are:

Bench press: 455lbs.(raw)
Deadlift: 515lbs.(belt)
Squat: 780lbs.(belt)

I'm 6ft. and 225lbs. My weight will be back up in the winter and I'll be between 240-245lbs. What are YOUR stats, young man?

What the fuck ever dude, I'm calling bullshit, show me something I can see, I have visible proof of what I did months ago, and I don't even train for strength. If those lifts are 4 real then you need to go to the olympics cuz if you squat close to 800 with nothing but a belt then you are world class....

And you still can't tell me WHY I'm wrong, because you don't understand/comprehend BASIC nutrition!! All you say is I'm wrong and you're right when I've already posted numerous times the reasoning behind my logic.

[Remy Martin]

lol youre a fucking weakling dude check out these stats ...ohhh yeah


bench press:455.75 those are pounds dude!!!! (fucking raw baby)
deadlift: 515.99 (without a freaking sissy belt believe that slick)
squat: 780.5 ( with a belt but its a small one so it doesnt count)



dude if i was putting up your numbers i would quit life... sad really

[JuiceM0nkey]

Actually, you were "done" before you even THOUGHT of typing nonsense. If you're trying to say that you're stronger than me, then you would be dead wrong. My 1RMs(I BET you don't know what this stands for) are:

Bench press: 455lbs.(raw)
Deadlift: 515lbs.(belt)
Squat: 780lbs.(belt)

I'm 6ft. and 225lbs. My weight will be back up in the winter and I'll be between 240-245lbs. What are YOUR stats, young man?

:rofl: :rofl: :rofl: LOL:rofl: :rofl: :rofl:
This just keeps getting better and better

[Jorant]

Not to say those number aren't possible, 'cause they are.... but you're a liar until I see pics. Anyone touting Muscle Milk pushing those numbers... it just doesn't compute.

[2nd. To God]

What the fuck ever dude, I'm calling bullshit, show me something I can see, I have visible proof of what I did months ago, and I don't even train for strength. If those lifts are 4 real then you need to go to the olympics cuz if you squat close to 800 with nothing but a belt then you are world class....

And you still can't tell me WHY I'm wrong, because you don't understand/comprehend BASIC nutrition!! All you say is I'm wrong and you're right when I've already posted numerous times the reasoning behind my logic.

LOL I don't take pictures of myself at my gym. Now tell me why you call "bullshit"? Is it because YOU can't achieve those numbers? It's up to you if you want to believe my lifts or not, it really doesn't matter to me, you're just a kid. And I made a typo on my squat. I meant to type that I have/use my squat suit and use my belt. I don't do ATG(I KNOW you don't know what this means) squats, so WHY would I have to be in the "olympics" when I don't TRAIN to be an "olympic" lifter? Once again, you're done. Better yet, you're OVERLY done.

And I SHOWED you why you were wrong twice, learn to pay attention, I'm not retyping the same stuff. Now, get to bed, you gotta get up for school tomorrow, young man.

[Pat the Great]

this flamewar is worthless without pics

[d2k]

i've been trying to lower my bf% so i've been exercising in the mornings and evenings..but i came upon some stumbling blocks. whenever i run on an empty stomach, i can only go for say, 1-2 miles before my body craps out due to hunger. should i eat before i run? or would that defeat the whole purpose about attacking the fat reserves in the morning?

i have a similar problem at night. when should i eat? after i get home from work (~11 pm or so) and haven't eaten for a few hours, i still have enough energy to do 2-3 miles, even on an "empty" stomach...but i remember reading somewhere on this thread where they say to do it after i eat. which one should i do to maximize results?

and also, should i eat before i sleep? i've heard that supposedly that makes the body stay out of "survival" mode, but other sources say not to eat 3 hours before sleeping. which is the correct method?

[bill_rizer]

wow havent checked up in here in awhile, the fire runs deep.

2nd to God was the user who got banned before I think he used to call himself Above Existence or something like that, so yea thats why his like that I guess.

and I second flame war without pictures is worthless.

[skitz]

Above Existence with that higher vega,how the fuck u been man.

[SNAAAAKE]

I am a fucking dropper !!

oh snap juicemonkey is back ?? thought you quit srk after the release of these famous monkey videos :rofl:

http://www.youtube.com/watch?v=0hHEvi5csMM

http://www.youtube.com/watch?v=ItPPFVC_IUg

[MagnusMadness]

LOL I don't take pictures of myself at my gym. Now tell me why you call "bullshit"? Is it because YOU can't achieve those numbers? It's up to you if you want to believe my lifts or not, it really doesn't matter to me, you're just a kid. And I made a typo on my squat. I meant to type that I have/use my squat suit and use my belt. I don't do ATG(I KNOW you don't know what this means) squats, so WHY would I have to be in the "olympics" when I don't TRAIN to be an "olympic" lifter? Once again, you're done. Better yet, you're OVERLY done.

And I SHOWED you why you were wrong twice, learn to pay attention, I'm not retyping the same stuff. Now, get to bed, you gotta get up for school tomorrow, young man.

Oh your hilarious....why should you be competing with those lifts?? Cuz a 3x bodyweight + squat is world class that's why, and I don't think shoryuken has any world class athletes, at least not until I bust out. Oh and I'm very familiar with "AssToGrass" Squats. It's the only way I squat. I'm not some pussy that puts a fuckin suit on and quarter squats just to put up big numbers.

LoL at callin me a kid....I know more about physiology and endocrinology than you ever dreamed little man. I'll prove it anytime.

[Jorant]

oh snap juicemonkey is back ?? thought you quit srk after the release of these famous monkey videos :rofl:

http://www.youtube.com/watch?v=0hHEvi5csMM

http://www.youtube.com/watch?v=ItPPFVC_IUg

That's not fucking cool. I HATED when people would drop on me in that game. I remember this one guy freaked out when I threw him. All he would say to a friend in the background is "he keeps throwing me! I'm going to quit! I'm going to quit!".

Gay.

[SNAAAAKE]

juicemonkey is too awsome for words yo..he is on FUCKING TURBO PAD and still drops :rofl:

[JuiceM0nkey]

juicemonkey is too awsome for words yo..he is on FUCKING TURBO PAD and still drops :rofl:


Get the fuck outta here, ya 98lbs turd. You drop more then any other scrub out there, and then you actually video tape yourself playing:rofl: :rofl:

http://www.putfile.com/pic.php?img=3266991

Fucking hypocrite!! I still OWN you, go back to your "dropper" trend loser:wgrin:

[SNAAAAKE]

typical faggotmonkey post.............:zzz:



I still OWN you (in my dreams)

you TOTALLY did right here
http://www.youtube.com/watch?v=0hHEvi5csMM


OR maybe here
http://www.youtube.com/watch?v=0hHEvi5csMM

:rolleyes:

[Remy Martin]

snaaaaake .. where did you get that phone call from? that shit was rediculously funny:rofl:

[JuiceM0nkey]

My name is Snaaake and I'm a dickless wonder:rolleyes:

Whats your point in posting video in a game you suck at in a weightlifting trend faggot? I have like over a dozen pics of your dumbass getting owned by me again and again.:rofl: :rofl:

http://www.putfile.com/pic.php?img=3267307

Get the fuck outta here loser:wgrin:

[Tommy Gunz]

Blah Ha Ha....How the hell did a pussy like yourself wind up in a weight lifting trend Snaaaake??
Have you ever even been to a gym? Too bad Juice is'nt going to EVO, I would pay good money to see him kick the shit out of you in a real Street Fight:razzy:

[Soldier Zero]

This thread got too funny in the last 2 or 3 pages. :lol:

[2nd. To God]

Oh your hilarious....why should you be competing with those lifts?? Cuz a 3x bodyweight + squat is world class that's why, and I don't think shoryuken has any world class athletes, at least not until I bust out. Oh and I'm very familiar with "AssToGrass" Squats. It's the only way I squat. I'm not some pussy that puts a fuckin suit on and quarter squats just to put up big numbers.

LoL at callin me a kid....I know more about physiology and endocrinology than you ever dreamed little man. I'll prove it anytime.

The issue here is that you ARE a "pussy". You still don't pay attention. Why would I "compete" in "olymipic lifting" if I don't even practice "olympic lifting"? And I'm nowhere near "little" so you can cut it out with the "bigger than you" trash talk. Even if you were bigger than me, you're still NOT stronger than me, I GURANTEE it. I toss around guys twice my size as if they were charmin tissue. This is what you do, post up your lifting stats, and don't be making up crazy numbers, soft boy.

[HeaT]

Calories: 350 (wow that's alot!! NOT REALLY ASSHOLE, my shakes have 9 fucking hundred so STFU)



i have yet to see a single portein shake that has 900 calories in ONE serving...what are you using...

also, jorant, i thought you said the only supplement you did was glutamine, but in a post following that you said that you take protein as well, is there anything else that you are leaving out like creatine???

im outi

Roberth

[MagnusMadness]

This is what you do, post up your lifting stats, and don't be making up crazy numbers, soft boy.


don't make up crazy numbers like you did?? I've already posted a picture of me deadlifting in this thread. And one of the other forum members here lifts with me every workout. I'm not the biggest guy on the block but with my limited experience I'm approaching a 500lb raw deadlift...If I'm not there now. I'm roughly 5'9" and have been as big as 215. I have never maxed on squats and haven't maxed on bench in a very long time. I train for size, the strength I have is a bonus, and I'm not dissapointed. I'm a personal trainer at a private studio and will soon be certified with the ISSA. I have clients that have lost as much as 30lbs in less than 2 months and clients that have put on over 10lbs in less than 2 months. Ask remy martin. I'm going back to school for a degree with kinesiology and will continue on with a masters in exercise science.

So you don't do "olympic lifts". That was just an example. Don't think I don't know the O-lifts and don't think I haven't instructed certain clients in their execution.



And the "ISSUE" here is you think you know more than me and you think that muscle milk isn't a protein shake...it's fuckin hilarious. You prolly don't know shit for real about training or nutrition....you prolly had to use a ton of drugs to put those numbers up, in addition to buying a fuckin suit to squat in. ...if those numbers ARE in fact real. If they are real, then madd props...you must be a beast. But that doesn't make muscle milk less of a protein shake...and you less of a retard.



i have yet to see a single portein shake that has 900 calories in ONE serving...what are you using...

There are a few higher calorie shakes now that are pretty good....Cytosport puts out a mix called "cytogainer" and IDS makes a mix called "smartgainer"

Both are very similar. Servings have 600+ cals (close to/over 900 with milk..whole milk obviously has more cals) and 80+gs of carbs (maltodextrin) for a nice PWO insulin spike. They have around 50g protein and even creatine too....smart gainer has a few other ingredients that make it pretty good too. It's definitely worth looking into...I'm using smartgainer right now and it's pretty good. Just doesn't mix well...kinda chunky...the cytogainer I've used in the past mixed very well though....

Don't think you can't just make your own shakes at home though....you can throw peanut butter in there, maybe some bananas...oats....dextrose is a good addition..as much whey as you want, either concentrate or isolate. Some people have mixed yogurt in their shakes along with all kinds of other shit.

[2nd. To God]

don't make up crazy numbers like you did?? I've already posted a picture of me deadlifting in this thread. And one of the other forum members here lifts with me every workout. I'm not the biggest guy on the block but with my limited experience I'm approaching a 500lb raw deadlift...If I'm not there now. I'm roughly 5'9" and have been as big as 215. I have never maxed on squats and haven't maxed on bench in a very long time. I train for size, the strength I have is a bonus, and I'm not dissapointed. I'm a personal trainer at a private studio and will soon be certified with the ISSA. I have clients that have lost as much as 30lbs in less than 2 months and clients that have put on over 10lbs in less than 2 months. Ask remy martin. I'm going back to school for a degree with kinesiology and will continue on with a masters in exercise science.

So you don't do "olympic lifts". That was just an example. Don't think I don't know the O-lifts and don't think I haven't instructed certain clients in their execution.



And the "ISSUE" here is you think you know more than me and you think that muscle milk isn't a protein shake...it's fuckin hilarious. You prolly don't know shit for real about training or nutrition....you prolly had to use a ton of drugs to put those numbers up, in addition to buying a fuckin suit to squat in. ...if those numbers ARE in fact real. If they are real, then madd props...you must be a beast. But that doesn't make muscle milk less of a protein shake...and you less of a retard.





There are a few higher calorie shakes now that are pretty good....Cytosport puts out a mix called "cytogainer" and IDS makes a mix called "smartgainer"

Both are very similar. Servings have 600+ cals (close to/over 900 with milk..whole milk obviously has more cals) and 80+gs of carbs (maltodextrin) for a nice PWO insulin spike. They have around 50g protein and even creatine too....smart gainer has a few other ingredients that make it pretty good too. It's definitely worth looking into...I'm using smartgainer right now and it's pretty good. Just doesn't mix well...kinda chunky...the cytogainer I've used in the past mixed very well though....

Don't think you can't just make your own shakes at home though....you can throw peanut butter in there, maybe some bananas...oats....dextrose is a good addition..as much whey as you want, either concentrate or isolate. Some people have mixed yogurt in their shakes along with all kinds of other shit.

Another long and senseless post from you. The "ISSUE" here is that you really don't know what you're talking/posting about. And my numbers are VERY real. It doesn't matter to me if you think they're real or bullcrap, you're just a kid as I said/typed before. Once again, you're OVERLY done.

Skitz, wazzup dude. Ain't seen you since FR9. What's new with ya? Still handing people their behinds in MVC2?

[Jorant]

i have yet to see a single portein shake that has 900 calories in ONE serving...what are you using...

also, jorant, i thought you said the only supplement you did was glutamine, but in a post following that you said that you take protein as well, is there anything else that you are leaving out like creatine???

im outi

Roberth

Protein? This isn't a supplement, my friend. I EAT protein. I drink milk, I'll have a protein shake. Eat tuna... this is food. :)

No, creatine makes you bloated and puffy. I DID take it, and it seems to help with lifts, but maybe it's a mental thing? Mainly, I want to be ripped... and I think that would take away a bit from my physique, so I don't do it anymore.

Glutamine tabs to get more of what my body can't recoup itself. Otherwise, nothing. BTW, Glutamine is naturally produced in the body, but as much working out as I do, and my body can't make it fast enough. I just take a pill a day for it. Nothing revolutionary.

BTW, creatine is a naturally occuring item too. It's in red meat.

[Jorant]

Another long and senseless post from you. The "ISSUE" here is that you really don't know what you're talking/posting about. And my numbers are VERY real. It doesn't matter to me if you think they're real or bullcrap, you're just a kid as I said/typed before. Once again, you're OVERLY done.

Skitz, wazzup dude. Ain't seen you since FR9. What's new with ya? Still handing people their behinds in MVC2?

I am having sex with Jessica Simpson. No, I won't provide a SHRED OF PROOF. You'll just have to believe me, some random guy on the internet...

Get it? Yeah, I bet you don't.

[Soldier Zero]

Gonna buy more protein powder this week (or next) and this time around I want to add more into my shakes. What I was drinking before was 1 scoop of powder with like 10-12oz. fat free milk.

I've been thinking about whole milk, but isn't that more saturated fat I'd be taking in overall? I usually try to consume mainly unsaturated fats daily. Also, what're things I can stir into my shakes? Can't really mix a banana into my shake, but how well do oats mix in? What else can I do to add in some complex carbs and dextrose?

[JuiceM0nkey]

Machines are great for beginners and warm-ups ONLY!

Guess you never heard of a company called "Hammer Strength":confused:
I sometimes prefer machines over free weights

[Jorant]

Gonna buy more protein powder this week (or next) and this time around I want to add more into my shakes. What I was drinking before was 1 scoop of powder with like 10-12oz. fat free milk.

I've been thinking about whole milk, but isn't that more saturated fat I'd be taking in overall? I usually try to consume mainly unsaturated fats daily. Also, what're things I can stir into my shakes? Can't really mix a banana into my shake, but how well do oats mix in? What else can I do to add in some complex carbs and dextrose?

I'll only talk about the milk. It's amazing just how saturated fat is in milk. Skim? Nothing. Zip. Zero. Whole milk? Sheesh... I am not even sure, but I know it's a lot.

[Jorant]

Interesting article on the whole milk debate:

http://www.ninaplanck.com/index.php?article=Whole_Milk_is_Best

[2nd. To God]

I am having sex with Jessica Simpson. No, I won't provide a SHRED OF PROOF. You'll just have to believe me, some random guy on the internet...

Get it? Yeah, I bet you don't.

That's your business. Until then, stay on topic.

[skitz]

Skitz, wazzup dude. Ain't seen you since FR9. What's new with ya? Still handing people their behinds in MVC2?

ha bama is done,nothin gonin on,but shit when u guys comin to the south again for a tournament,i miss the Detroit crew :sad: :sad:

[MagnusMadness]

Another long and senseless post from you. The "ISSUE" here is that you really don't know what you're talking/posting about. And my numbers are VERY real. It doesn't matter to me if you think they're real or bullcrap, you're just a kid as I said/typed before. Once again, you're OVERLY done.

Skitz, wazzup dude. Ain't seen you since FR9. What's new with ya? Still handing people their behinds in MVC2?

Um...what DON'T I know about?? You've yet to say ANYTHING that shows that I DON'T know what I'm talking about..because you CAN'T. Go ahead and TRY you fucking moron. TRY ME.

[HeaT]

Protein? This isn't a supplement, my friend. I EAT protein. I drink milk, I'll have a protein shake. Eat tuna... this is food. :)

BTW, creatine is a naturally occuring item too. It's in red meat.

ummm it is f it is in the form of powder, if you drink protein shakes that you get from GNC or whatever, that is a supplement...

vitamin C, it is a vitamin that you get from eating, but if you are taking pills it is a supplement...

i think creatine is found in milk also, but in very small amounts...

im outi

Roberth

[Soldier Zero]

Interesting article on the whole milk debate:

http://www.ninaplanck.com/index.php?article=Whole_Milk_is_Best

Oh what the hell. :confused:

Might as well cut the skim milk out if it doesn't even digest all the protein. I think I'll switch to 1% and sometimes whole milk.

[Jorant]

That's your business. Until then, stay on topic.

Well, didn't you change the topic to "lying your ass off and not providing proof"? I thought I was on topic.

To Heat, I drink these protein drinks in a can. That's all I do. I wasn't trying to mislead you.

[Jorant]

Oh what the hell. :confused:

Might as well cut the skim milk out if it doesn't even digest all the protein. I think I'll switch to 1% and sometimes whole milk.

I drink skim and only skim, and I do just fine. I say do what works for you. :) I've said time and time again, I don't know everything, and I only do what I think is right. Everyone's got opinions, of course.

[HeaT]

Well, didn't you change the topic to "lying your ass off and not providing proof"? I thought I was on topic.

To Heat, I drink these protein drinks in a can. That's all I do. I wasn't trying to mislead you.

ya, i know of those, i used to get these protein/energy drinks from one of my former gyms that tasted like chalk, it was weird, and although it tasted like chalk, i kind of enjoyed it HAHAHA...

i was watching food network one day and there was this healthnut/athlete dude who created a company based on health icecream bars...he used to run a lot and when he got home he would experiment with protein shakes a lot so he decided to start a business i guess...

i thought this was cool cause i wouldnt mind have one of "protein shake, icecream bars"...he basically just makes shakes and freezes them in a shape of a bar, but i guess there are some secrets that he does not give away on how he makes them... i think he also has ones with different supplements too like glutamine, which is cool...and it seems to be fairly successful...

but that is pimp, just thought i would let yall know, cause i thought it was cool...

im outi

Roberth

ps...where is the homie romie, havent seen that dude post up here in a while...

[Remy Martin]

what up Deric? You starting to pick up the weights?

[Magnus Huang]

weight-lifting question:

does a person normally life equivalent total weight when lifting say...flat dumbbell bench compared to flat barbell bench?

or is one more than the other?

[Remy Martin]

you should barbell bench more than dumbbell.

[Soldier Zero]

I drink skim and only skim, and I do just fine. I say do what works for you. :) I've said time and time again, I don't know everything, and I only do what I think is right. Everyone's got opinions, of course.

Yeah, it won't hurt me to take in the fat from milk so it's all good.

[MagnusMadness]

This needs to be said.

Protein shakes of any sort, do not and should not replace real food. I read about people all the time drinking in excess of 3 shakes a day. The vast majority of shakes on the market today in no way resemble real food. Most have little to no carbs or fat and don't begin to give you what your body needs. I drink them ONLY after I workout. That's it...I eat real food througout the day and am seeing the best gains of my life.

MRP's are a different story, but I need more calories than they provide, so I stick to real meals, real huge ones.

About bench pressing...it's a matter of preference...but if you want to be able to Bench press a bunch of weight, you will have to bench press. The gains in strength you see from dumbell pressing will carry over minimally at best.

[skitz]

what up Deric? You starting to pick up the weights?

hell yea,i work the vampire shift at work,but so when i get home from work i do 50pushups and 100 situps everyday.i dont have own weights,are gym memerships free?also brin your ass to awa.

[denjin]

When you guys are comparing one type of bench press to another, you're talking bells versus bar right?

[MagnusMadness]

When you guys are comparing one type of bench press to another, you're talking bells versus bar right?

yep.

[TheIlluminati]

About bench pressing...it's a matter of preference...but if you want to be able to Bench press a bunch of weight, you will have to bench press. The gains in strength you see from dumbell pressing will carry over minimally at best.
Is there a difference in terms of muscle growth?

[MagnusMadness]

Is there a difference in terms of muscle growth?

I honestly don't know for sure...I haven't seen any studies done on the matter...But IMO other factors are more important...like caloric intake and resting intervals etc.

For those of you on bodypart splits you can easily use both. Besides...it's not really good for the shoulders to barbell press for every articulation.

[Jorant]

Is there a difference in terms of muscle growth?

I'm going to go ahead and say yes. If you hit the muscle differently, you will get different results. Keep doing the same thing over and over, and the body adapts. Give your body a different look, such as dumb bells, and you may get something out of it. Isolation differences, the way you move them. Whatever, but it's a slight change to your body, and I always recommend switching up how you work out. Keeps it fresh, and your body will have to react accordingly.

[b1gazn]

Can anybody recommend a protein shake with a low percentage of cholesterol? I know my friend and I have high blood pressure. Its so hard to find, w/o actually going out and buying it.

[Magnus Huang]

haha i guess by SRK's standards i've been "lurking" this weight-lifting nutrition thread?

anyways, lately i have finally been trying to even myself out. like a true gym-newbie i've been exclusively focusing on upper body workouts since i started working out. i never had a problem with it before since i figured legs were for running and i'd only work them out that way. wrong. as of lately when i look at myself in the mirror i see myself as a unproportional laughable triangle-man. hey admit it, 80% of the guys in a regular gym or college gym are like this :rolleyes: i finally got off my ass and started to do something about it and incorporated a broad range of leg and lowerback exercises

i've read quite a bit how people say that 'deadlifts' are a great full-body workout exercise. yes, i would say i agree. i more-or-less learned deadlift form from watching personal trainers at the gym teach 50 year old guys. what i concluded from watching a few trainers (never actually having my own personal trainer) is that keep you back straight to minimize possibility of injury to the lower spine. as a result i've been making a conscious effort to have good form.

i've heard alot of things said about deadlifts here (400lb deadlifts?) and i was bored one day and went over to Youtube to see if they had anything on deadlifts. apparently they have videos on anything and everything, including a few instructional videos. then came the shocker: "...focus on lifting with your legs, and not your back..." http://www.youtube.com/watch?v=nQuvFY_6p6M

is this true? is the first part of the deadlift of getting the bar up to your quads done exclusively with your legs? (pushing with your legs like a partial squat motion) and then the final part of the deadlift is to pull the bar back, tighten your back, and hyper-extend your back a little beyond vertical? if so, i have been doing it improperly and have been primarily lifting with my back (although straight) for the whole motion

any advice would help. i want to get the technique for deadlifts down so i can get the full benefit from the exercise without screwing up my back. also it'd be great to be among the 15% of people in my gyms that even do deadlifts :lol:

[MagnusMadness]

I'm going to go ahead and say yes. If you hit the muscle differently, you will get different results. Keep doing the same thing over and over, and the body adapts. Give your body a different look, such as dumb bells, and you may get something out of it. Isolation differences, the way you move them. Whatever, but it's a slight change to your body, and I always recommend switching up how you work out. Keeps it fresh, and your body will have to react accordingly.


Changing exercises or articulations will indeed be a nice change of pace. But if you think about it....all of us are squatting, deadlifting, pushing and pulling. While there are different articulations, they are all still natural human movements...and the body will adapt much faster to levels of intensity used...(rep ranges/weight) And this is why periodization is so FUCKING good. Keeps things fresh, keeps the body guessing, reduces the chance of accumulative fatigue and CNS/muscular overtraining....all while keeping the same exercises for the same period of time....meaning you go into the gym each day with a plan of attack or strategy if you will. Imagine for a moment how much more effective that will be over say....walking into the gym one monday and saying ..."hmm, I'm going to do decline press first today and flat press with dumbells!"


Can anybody recommend a protein shake with a low percentage of cholesterol? I know my friend and I have high blood pressure. Its so hard to find, w/o actually going out and buying it.

I'm not looking at nutritional value labels at this very moment...but I think MOST protein shakes are going to be low in cholesterol....have you looked around and not found what you are looking for?? Go to a nutrition center near you...while the employees may not know dick about training, they should know the products or at least help you find what you are looking for.


haha i guess by SRK's standards i've been "lurking" this weight-lifting nutrition thread?

anyways, lately i have finally been trying to even myself out. like a true gym-newbie i've been exclusively focusing on upper body workouts since i started working out. i never had a problem with it before since i figured legs were for running and i'd only work them out that way. wrong. as of lately when i look at myself in the mirror i see myself as a unproportional laughable triangle-man. hey admit it, 80% of the guys in a regular gym or college gym are like this :rolleyes: i finally got off my ass and started to do something about it and incorporated a broad range of leg and lowerback exercises

i've read quite a bit how people say that 'deadlifts' are a great full-body workout exercise. yes, i would say i agree. i more-or-less learned deadlift form from watching personal trainers at the gym teach 50 year old guys. what i concluded from watching a few trainers (never actually having my own personal trainer) is that keep you back straight to minimize possibility of injury to the lower spine. as a result i've been making a conscious effort to have good form.

i've heard alot of things said about deadlifts here (400lb deadlifts?) and i was bored one day and went over to Youtube to see if they had anything on deadlifts. apparently they have videos on anything and everything, including a few instructional videos. then came the shocker: "...focus on lifting with your legs, and not your back..."

is this true? is the first part of the deadlift of getting the bar up to your quads done exclusively with your legs? (pushing with your legs like a partial squat motion) and then the final part of the deadlift is to pull the bar back, tighten your back, and hyper-extend your back a little beyond vertical? if so, i have been doing it improperly and have been primarily lifting with my back (although straight) for the whole motion

any advice would help. i want to get the technique for deadlifts down so i can get the full benefit from the exercise without screwing up my back. also it'd be great to be among the 15% of people in my gyms that even do deadlifts :lol:

Deadlifts do work a wide range of muscles...but the primary movers are the legs....or the huge posterior chain to be more specific...which consists of the erectors, gluteals, and hamstrings. Deadlifts will rock your back too though...Here's my breakdown of the exercise.

1. Stand with your feet shoulder width or just outside shoulder width apart
2. Grip the bar just outside your knees.
3. Set your hips low. (might be hard at first, but once you are trained...this will give you more leverage)
4. Maintain a neutral spine throughout the lift. (this is with just about EVERY exercise though, not just deadlifts...i.e. squats, romanian deads, bent rows etc.)
5. ok, this is just how I do it....sounds kinda tricky...but I don't focus on lifting with my legs...because when I do this my back doesn't move and my hips come up too fast...then I end up stiff leggin it for the rest of the lift. So what I do is begin with lift with my legs...then I proceed to push my hips forward to finish the lift. This helps me to complete the lift in one fluid motion.
6. When locking out...don't hyperextend too much...your looking for a full contraction in the glutes and retraction of the shoulder