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

[LongSh0t]

Someone will give you a more detailed answer, but if you`re looking first to put on mass, because you`re that worried about how thin they are:

Look for a workout plan that contains primarily exercises such as overhead/military presses, bench presses, pullups, dips, squats, and deadlifts. And then follow that workout. If you don't know how to do something, ask someone who works at the gym. Especially for deadlifts and squats.

Thanks. Where could I find workout plans? Otherwise, I'll just go to the gym and do those 'till I'm tired (but not strained). How many groups of muscles can I work on per day?

BTW, I'm not too into looks. For me, in the end, it's about strength... if that matters in this case.

[Soldier Zero]

well it seems my back is good now. its still kinda big compared to the other side..but i was doing lots of stuff with planches this weekend and it didnt hurt as well as flipping.

I got a question, what is too skinny for me? I'm 5'8 and lately i've been flucatuating between 139-145...at what weight am i too skinny?

I'm 5'9 and 160 which some people say is a fine weight, but personally, when I look in the mirror I still think I should be a bit heavier. Basically, it's more based on what you consider skinny, average, and overweight.

Longshot, what're you looking for? Strength or mass? You said strength, but then one post mentioned arms skinnier than Paris Hilton so I'm not sure how to respond.

If you're looking just for strength, Truong and Magnus Madness talked about it in good detail one or two pages ago.

[Ryad]

well it seems my back is good now. its still kinda big compared to the other side..but i was doing lots of stuff with planches this weekend and it didnt hurt as well as flipping.

I got a question, what is too skinny for me? I'm 5'8 and lately i've been flucatuating between 139-145...at what weight am i too skinny?

No one can really answer that for you man, everyone will have his ideals

Personally, I am 5'8, 147Lbs, and I think I am a little skinny

[maxx]

No one can really answer that for you man, everyone will have his ideals

Personally, I am 5'8, 147Lbs, and I think I am a little skinny

well i dont mean like am i too skinny in a bitch kinda way. I mean when is it unhealthy for me? at wut level am i like on anorexia's doorstep skinny.

[LongSh0t]

I guess I'm training for mostly strength.

I read the first page and went to gym today. Here's what I did in order:

1. Triceps machine - 3 sets of 12 @ 50 lbs. (last set was only 10)

2. Vertical Press - 3/12 @ 45 lbs.

3. Bicep Curls - 3/12 @ 15 lbs.

4. Deltoid Raise - 3/12 @ 5 lbs.

I was running late, so I didn't do any back exercises. Also, 1 and 2 worked my triceps twice. I guess I'll drop 1 for some back exercise next time. Also, I guess I should do more for the chest.

The Bicep curls went weird. What is the proper from for them? I sat on the bench, put my elbow in my hip and laid the back of my hand on my knee. I sat with my back straight and did the curls. One arm, then the other arm (my right seems to be much stronger than my left). Afterwards, I couldn't straighten my arms. Also, my hip hurt.

Assuming I got it right, I figured I'd do this routine Monday, Wednesday, and Friday. On Tuesday and Thursday, when I can't go to the gym I figure I'll do cardio at home (run up and down the stairs or w/e).

A few weeks ago, I got a physical assesment and I got the results back today. I can post them up later.

[LongSh0t]

Okay, this is my fitness assesment:

Blood Pressure

Systolic: 131
Diastolic: 70

Cardiovascular

Max VO2 (the maximum rate your body can consume and process oxygen during exercise) = 20.0 (A.K.A. piss poor. I need a 90.0% improvment to equal a normal person :sad:)

Strength

Bicep strength: 64lbs (that one really hurt my back)

Flexibility

Sit & Reach: 12.5 in. (like a 2 on a scale of 1-5)

Body Composition

Body weight: 139 lbs. (hey! I gained since the last time I checked)

Lean Body Mass: 122.9 lbs. or 88.4%

Fat Mass: 16.1 lbs. or 11.6%

Basal Metabolic Rate: 1744

Body Age

My Age: 20

Body Age: 21

Obtainable age: 18



So, does this affect how I should go about my training at all?

[bill_rizer]

well i dont mean like am i too skinny in a bitch kinda way. I mean when is it unhealthy for me? at wut level am i like on anorexia's doorstep skinny.

Hmm without putting height into it, I would say the universal answer to that would be 110lbs or less and a Bodyfat less than 6%, thats pretty much when you risk illness.

[MagnusMadness]

Okay, this is my fitness assesment:

Blood Pressure

Systolic: 131
Diastolic: 70

Cardiovascular

Max VO2 (the maximum rate your body can consume and process oxygen during exercise) = 20.0 (A.K.A. piss poor. I need a 90.0% improvment to equal a normal person :sad:)

Strength

Bicep strength: 64lbs (that one really hurt my back)

Flexibility

Sit & Reach: 12.5 in. (like a 2 on a scale of 1-5)

Body Composition

Body weight: 139 lbs. (hey! I gained since the last time I checked)

Lean Body Mass: 122.9 lbs. or 88.4%

Fat Mass: 16.1 lbs. or 11.6%

Basal Metabolic Rate: 1744

Body Age

My Age: 20

Body Age: 21

Obtainable age: 18



So, does this affect how I should go about my training at all?

Keep ur Resting intervals short if you would like to see ur VO2 max improve. That would also be good for building size, especially for a beginner. Stick to big, freeweighted, compound movements for the meat of your workout.

I don't understand why they measured ur strength with one of the weakest muscles in the body...We use the bench press to test our clients strength and I still don't think it in any way is a true measure of strength. What did they do? See how much you could barbell curl?

[Ryad]

well i dont mean like am i too skinny in a bitch kinda way. I mean when is it unhealthy for me? at wut level am i like on anorexia's doorstep skinny.

Well anorexia itself is more of a psychological problem that is characterised by certain behaviours such as intense fear of gaining weight, never being satisfied, distorted body image, low self esteem and eating related disorders, but you probably knew that.

To answer your question, the best way I can think of is using the Body Mass Index (BMI). It is generally found that people suffering from anorexia nervosa usually have a BMI of less than 17.5. That is definately not to say, that if you have a BMI of less than 17.5 you are anorexic. The key here is refusal to maintain a normal weight. That being said, it probably is not healthy to be at that lower spectrum of the index. But ofcourse, there are many factors that the BMI index doesnt take into account (your level of exercise, muscle mass etc...) so you may still be healthy at that lower spectrum. Still it is a good tool.

[LongSh0t]

Keep ur Resting intervals short if you would like to see ur VO2 max improve. That would also be good for building size, especially for a beginner. Stick to big, freeweighted, compound movements for the meat of your workout.

I don't understand why they measured ur strength with one of the weakest muscles in the body...We use the bench press to test our clients strength and I still don't think it in any way is a true measure of strength. What did they do? See how much you could barbell curl?

Yeah it was a barbell curve. What are the particular exercises I should be doing? How was the routine I created myself?

[MagnusMadness]

Yeah it was a barbell curve. What are the particular exercises I should be doing? How was the routine I created myself?

Think "pushing" and "pulling" movements....pushing and pulling both horizontally and vertically in balance. Now just a few squatting and hip extending movements and you can begin to organize ur workout....What you had before looked like random machines.

[spideyman]

Hey what's up guys. This is my first time checking out this thread. I was just wondering what kinda ab work outs you do. For a long time I was using a decline bench holding a 25 pound plate. But lately a friend got me into dragonfly sit ups. Any one else do these? What do u think of them? If you don't know what they are, Sly did them in Rocky 4 as part of his workout.

[mr. newbie]

why do some people eat very well during the week and then on weekends eat fatty food? wouldn't that ruin their diet? i've seen some people in here post they do that.

[Soldier Zero]

why do some people eat very well during the week and then on weekends eat fatty food? wouldn't that ruin their diet? i've seen some people in here post they do that.

If it's a lot of junk food, it does ruin their diet. Some people just crash if they eat nothing but clean food for a while.

[MagnusMadness]

why do some people eat very well during the week and then on weekends eat fatty food? wouldn't that ruin their diet? i've seen some people in here post they do that.

It's hard to keep a strict diet on the weekend because ur out of ur element...you might be traveling for the weekend....or just be out of pocket. Unless you sit at home all weekend or really make great choices about where to stop and eat and what to eat...it's hard.

[Netology]

Started going to the gym in May, and I've been getting awesome results so far.
Gained 15lbs (which is crazy for me cause I'm a hardgainer really hardgainer with a super fast metabolism), plus all my weights and reps have gone up significantly.

I highly recommend doggcrapp training. Its simple, hardcore and to the point.

http://dc-training.blogspot.com/

He's trained some serious bodybuilders, so he knows what hes talking about.

Essentially, the routines are all about rest-pause sets. You do your normal 3 easy warm up sets. Then you do hardcore rest-pause set.

Do 6-8 reps first, basically you wanna go to failure, but you don't wanna go over 8.
Then 15 deep breathes (this is the pause)
Then grab that shit again and do it until failure, probably 3-5 reps
15deep breaths...
Last set, probably 2-3 reps...done.

Then you do extreme stretching... This is very very simplified but thats the basic jist...
Also whats important is to not overtrain, you gain muscle when you recover. He suggests doing a mon-wed-fri. split. There are different versions though, read the blog if you are serious.

Lift heavy with good form, EAT A LOT, take your protein, and you're good to go.:china:

[Soldier Zero]

So when I run, my diaphram hurts (or what I've been told), but whatever it is, it pretty much stops me from doing anymore. I'll have energy to do more, but since the pain is greater, I end up walking for a while.

Is there anything I can do about this? Usually my routine is walk then run and repeat.

[Ryad]

well actually... if you want to run and lift weights at the same time... and you dont want to lose a lot of weight due to running, what you are doing is just what you need... interval running... and its found to be an excellent cardio workout, and even works your aerobic metabolism (which is what marathon running does, just without the huge weight loss)
really have to check out that pain thing though
I heard its really hard to do both though, since they are counter productive, and thats its better to alternate or something like that... not sure, maybe someone else can enlighten us on that matter

[samB]

is it possible to have not eat alot while getting muscle cuz I've been eating alot the past 6 months and gaining alot of weight but gained a gut at the same time. Is it possible to lose my gut while I eat alot to build t that muscle cuz it doesn't seem like I can't. I didn't eat bread, potatoes, and rice for 3 days and my stomach was flat then I ate rice and bread and that shit is back on me. HEEELPPPP

ps 200-220 and I'm good but it seems like I'll be carrying a gut around

[Netology]

is it possible to have not eat alot while getting muscle cuz I've been eating alot the past 6 months and gaining alot of weight but gained a gut at the same time. Is it possible to lose my gut while I eat alot to build t that muscle cuz it doesn't seem like I can't. I didn't eat bread, potatoes, and rice for 3 days and my stomach was flat then I ate rice and bread and that shit is back on me. HEEELPPPP

ps 200-220 and I'm good but it seems like I'll be carrying a gut around


ya its possible, just takes some experience and figuring out how your own body works. Remember if you are training properly, and getting enough protein, the most optimistic amount of muscle you will put on in a month is 1-2lbs. The rest will be excess water, fat, etc...

So really, you have to figure out how many calories a day you need to get the right amount of protein (1-2grams per pound of bodyweight) while eating enough to support muscle growth but not put on bodyfat.

So if you are gaining 1pound a week total. thats 4 lbs a month, half of which MIGHT be muscle. This is a pretty decent way to go, just weigh yourself constantly. If in one week you put on 3lbs, you are doing something wrong...

The reason you gained your belly back so fast is because you were eating carbohydrates, rice, bread...etc.
Carbs have tons of calories, and specially refined carbs like white bread and white rice....they slow down your metabolism since they break down into sugars when you digest them and have basically no nutritional value...so cut out the crappy carbs
If you are having trouble eating too much, you could always add in more cardio to your workout routine, but its best to find a balance between them all

[MagnusMadness]

carbs don't make people fat. Eating anything in excess makes you fat. Balance is key.....

"balance bad, everything bad"....

who said that? Anybody know?

[Netology]

carbs don't make people fat. Eating anything in excess makes you fat. Balance is key.....

"balance bad, everything bad"....

who said that? Anybody know?


Half right. Calories make people fat, and Carbs easily increase the amount of calories in any diet and also slow down your metabolism - making people fat. If you're gonna cut something out of your diet in order to lose weight, you cut out carbs not fat, not protein.

Its actually possible to lose weight on a low-carb diet while increasing your caloric intake.

Due to the fact that you limit your intake of glucose, since Carbs basically turn into sugar once digested, your body begins to convert it from other sources, like protein. So a steak that would normally give you say, 330 calories in your normal diet, might only give you 260 calories on a low-carb diet, since some of the energy during the protein conversion process is lost. Not to mention the body begins to produce more ketones in order to burn more fat while on a low carb diet. So your fat conversion process is also effected calorically.

I accidently went on a low-carb diet for 2-3 weeks once, I wanted to eat healthy so I just ate fresh veggies and different meats all the time. I didn't realize I cut out carbs almost 90%. After the 3 weeks, I lost like 11pounds...And I was eating to get full each meal.
When I eat to get full on my normal diet with carbs, I just stay at the same weight. So I know it works from personal experience.

[Soldier Zero]

well actually... if you want to run and lift weights at the same time... and you dont want to lose a lot of weight due to running, what you are doing is just what you need... interval running... and its found to be an excellent cardio workout, and even works your aerobic metabolism (which is what marathon running does, just without the huge weight loss)
really have to check out that pain thing though
I heard its really hard to do both though, since they are counter productive, and thats its better to alternate or something like that... not sure, maybe someone else can enlighten us on that matter

I know about interval training and all, but it's just this pain. I heard it's normal so that doesn't bother me, what I want to do is increase my threshold for it so I'd be able to run more rather than ending up walking more than I run.

[MagnusMadness]

Half right. Calories make people fat, and Carbs easily increase the amount of calories in any diet and also slow down your metabolism - making people fat. If you're gonna cut something out of your diet in order to lose weight, you cut out carbs not fat, not protein.

Its actually possible to lose weight on a low-carb diet while increasing your caloric intake.

Due to the fact that you limit your intake of glucose, since Carbs basically turn into sugar once digested, your body begins to convert it from other sources, like protein. So a steak that would normally give you say, 330 calories in your normal diet, might only give you 260 calories on a low-carb diet, since some of the energy during the protein conversion process is lost. Not to mention the body begins to produce more ketones in order to burn more fat while on a low carb diet. So your fat conversion process is also effected calorically.

I accidently went on a low-carb diet for 2-3 weeks once, I wanted to eat healthy so I just ate fresh veggies and different meats all the time. I didn't realize I cut out carbs almost 90%. After the 3 weeks, I lost like 11pounds...And I was eating to get full each meal.
When I eat to get full on my normal diet with carbs, I just stay at the same weight. So I know it works from personal experience.

What? I didn't eat for 3 days one time and i lost weight, so I know that not eating works from personal experience too....

Obviously, if a person is trying to burn FAT, then they should limit their FAT intake. We do need fat in our diet, but not saturated animal fats, we need fats from nuts and oils and other sources of essential fatty acids.

Carbs do not slow down your metabolism. Quite the contrary, limiting or cutting out carbs all together will slow ur metabolism down. There is a direct correlation between the hormone leptin and carb intake. This is where refeeds/carb cycling come into play, but you weren't talking about cycling carbs, but eliminating them.

[SNAAAAKE]

err..I know I should be reading but here are some basic questions for you xperts around here.

is it bad to work out for like an hour ?? I dont really get tired but I dont lift too much..I just do the best I can. just started btw..for now I am getting used to being there 3-4 times a week.

and how much do I need to run ? I am 5'11" and 155lbs. someone told me atleast 5 min walk then run 15 then cooldown, so about 25 minutes and 1.80 miles(according to the treadmill). I can also ride my bike to the gym(about 2 miles) and if I do that, I can skip the running part and start lifting ?

[Da_Kicks_87]

Hi guys i need some serious help in getting into better shape. I'm 19 years old my height is is about 5'8 and i weight 120 pounds. I've weight 120 for about 3 years and i feel i gotta make s strong effort to change. Ideally my goal is to gain at least 20 pounds. That way i could start feel more conformtable about my body. I join the gym recently and i was wondering if you guys got any tips to gain weight and muscle.

[Soldier Zero]

err..I know I should be reading but here are some basic questions for you xperts around here.

is it bad to work out for like an hour ?? I dont really get tired but I dont lift too much..I just do the best I can. just started btw..for now I am getting used to being there 3-4 times a week.

and how much do I need to run ? I am 5'11" and 155lbs. someone told me atleast 5 min walk then run 15 then cooldown, so about 25 minutes and 1.80 miles(according to the treadmill). I can also ride my bike to the gym(about 2 miles) and if I do that, I can skip the running part and start lifting ?

Depends on what you're doing. Running I'm not so sure about, but a 2 mile bike ride probably uses less energy then a 2 mile walk/jog/run.

Hi guys i need some serious help in getting into better shape. I'm 19 years old my height is is about 5'8 and i weight 120 pounds. I've weight 120 for about 3 years and i feel i gotta make s strong effort to change. Ideally my goal is to gain at least 20 pounds. That way i could start feel more conformtable about my body. I join the gym recently and i was wondering if you guys got any tips to gain weight and muscle.

Do deadlifts, squats, bench press for starters, get your form down first for optimal results. Magnus has a few programs written up for increasing size somewhere around here.

You also need to eat at least every 3 hours. Try getting a good amount of protein in your meals, take in unprocessed carbs, such as whole wheat bread instead of white. Drink milk, it's great.

I covered really basic things, so there's probably a lot more to be said.

[Gain]

when i first started, i was cutting carbs pretty fervently, but i noticed that when i uppped carb intake, started eating wheat spaghetti/pasta and had some wheat bread to go with my eggs and such, not only was i more energized for the day and had much better workouts, but the next day i also had a lot of energy...

i now feel more sluggish if i just eat eggs, chicken/fish and veggies etc. all day and don't have some good carbs... i try to stay away from stuff with corn syrup, anything white (bread, rice, potatoes etc.)... i'll indulge, but only on the weekends at very moderate portions...

like everyone says, just don't over do it and make sure to stay active...

just my experience... shrug

[Netology]

What? I didn't eat for 3 days one time and i lost weight, so I know that not eating works from personal experience too....

Obviously, if a person is trying to burn FAT, then they should limit their FAT intake. We do need fat in our diet, but not saturated animal fats, we need fats from nuts and oils and other sources of essential fatty acids.

Carbs do not slow down your metabolism. Quite the contrary, limiting or cutting out carbs all together will slow ur metabolism down. There is a direct correlation between the hormone leptin and carb intake. This is where refeeds/carb cycling come into play, but you weren't talking about cycling carbs, but eliminating them.

Obviously you lose weight if you dont eat for 3 days. Just like if you go on a low carb diet.

First of all, you don't burn fat by not eating fat. Thats not how the body works. By decreasing your fat intake your body will enter a state where it stores fat any chance it gets.

Secondly, BODY FAT comes from various sources, not directly proportional to the amount of fat you eat. This sort of mentality reminds me of people trying to lose belly fat by doing sit ups...hilarious

Its pretty common knowledge in the scientific community that the most efficient dietary way to lose weight is low carb diet. not low fat. Get with the times

[Netology]

What? I didn't eat for 3 days one time and i lost weight, so I know that not eating works from personal experience too....

Obviously, if a person is trying to burn FAT, then they should limit their FAT intake. We do need fat in our diet, but not saturated animal fats, we need fats from nuts and oils and other sources of essential fatty acids.

Carbs do not slow down your metabolism. Quite the contrary, limiting or cutting out carbs all together will slow ur metabolism down. There is a direct correlation between the hormone leptin and carb intake. This is where refeeds/carb cycling come into play, but you weren't talking about cycling carbs, but eliminating them.

Obviously you lose weight if you dont eat for 3 days. Just like if you go on a low carb diet. Good point, but its not practical and thus not relevant.

First of all, you don't burn fat by not eating fat. Thats not how the body works. By decreasing your fat intake your body will enter a state where it stores fat any chance it gets.

Secondly, BODY FAT comes from various sources, it is not directly proportional to the amount of fat you eat. This sort of mentality reminds me of people trying to lose belly fat by doing sit ups...hilarious, and primitive. Stop with the misinformation.

When you eat carbs, like potatoes and white bread and pasta and shit like that, you are in a way just giving your body high amounts of glucose. WHich creates an insulin spike, which then increases testosterone levels, while slowing down your whole metabolism which makes the liver convert all that sugar to fat. Surprise.

Calories are only half the answer, how your body metabolizes them is what matters. And this is greatly effected by which TYPE of calories you intake. Carbs are metabolized rapidly, but in return they reduce your bodies metabolism process because barely any calories are burned in order to process them. So when you consider your caloric intake, you must think about gross calories versus net calories. This is why you can have a 2000 calorie diet a day by eating veggies, meat and raw food and not gain weight, and then have a 2000 calorie diet a day consisting of bread, potatoes, sugar, pop drinks and white rice and gain weight.

[Soldier Zero]

Its pretty common knowledge in the scientific community that the most efficient dietary way to lose weight is low carb diet. not low fat. Get with the times

I thought it was balancing alkaline and acidic foods.

[HeaT]

Its pretty common knowledge in the scientific community that the most efficient dietary way to lose weight is low carb diet. not low fat. Get with the times

i HIGHLY doubt that...

im outi

Roberth

[MagnusMadness]

Obviously you lose weight if you dont eat for 3 days. Just like if you go on a low carb diet. Good point, but its not practical and thus not relevant.

It is relevant. You are talking about arbitrary weight loss. Therefore, just not eating is the fastest means possible. You can lose alot of muscle on low carb diets if ur not careful. Your body has to get energy from somewhere. Familiar with gluconeogenesis?

First of all, you don't burn fat by not eating fat. Thats not how the body works. By decreasing your fat intake your body will enter a state where it stores fat any chance it gets.

Not correct. A state of starvation and subsequent storage is triggered when leptin levels are low, this is why someone who is carb cycling refeeds 2x a week or more. You've got some reading to do.


Secondly, BODY FAT comes from various sources, it is not directly proportional to the amount of fat you eat. This sort of mentality reminds me of people trying to lose belly fat by doing sit ups...hilarious, and primitive. Stop with the misinformation.

Fat can be stored when you ingest any macronutrient in excess....I never said that...don't put words in my mouth. But fat has the lowest TEF value (lower than carbs) and a tendency to be stored. You need to read up on bioenergetics...fat can be used for energy and/or burned, but only in the presence of oxygen. U see where I'm goin with this?

When you eat carbs, like potatoes and white bread and pasta and shit like that, you are in a way just giving your body high amounts of glucose. WHich creates an insulin spike, which then increases testosterone levels, while slowing down your whole metabolism which makes the liver convert all that sugar to fat. Surprise.

What about complex carbs like whole grains and sweet potatoes and brown rice that don't cause an insuline spike?? A person should avoid simple carbs and sugars?!?!? No fucking way?!?!? I didn't know that?!?!


Calories are only half the answer, how your body metabolizes them is what matters. And this is greatly effected by which TYPE of calories you intake. Carbs are metabolized rapidly, but in return they reduce your bodies metabolism process because barely any calories are burned in order to process them. So when you consider your caloric intake, you must think about gross calories versus net calories. This is why you can have a 2000 calorie diet a day by eating veggies, meat and raw food and not gain weight, and then have a 2000 calorie diet a day consisting of bread, potatoes, sugar, pop drinks and white rice and gain weight.

First off, like I said earlier, carbs have a higher TEF value than fat. (10-15%) And I never advocated ingesting simple carbs and sugar. Obviously a person can go without these the rest of their life.

Good luck with ur future studies.

[Big Pete Roasa]

So would you guys suggest a "cheat" day while on a diet, Not saying to go nuts the whole day but mabey one meal a week where you just eat what you want?

[Soldier Zero]

So would you guys suggest a "cheat" day while on a diet, Not saying to go nuts the whole day but mabey one meal a week where you just eat what you want?

One bad meal a week is alright, I'd even say two if you eat at least three times each day.

[Rhio2k]

Secondly, BODY FAT comes from various sources, it is not directly proportional to the amount of fat you eat. This sort of mentality reminds me of people trying to lose belly fat by doing sit ups...hilarious, and primitive. Stop with the misinformation.


Not to change the subject, but that's exactly what I'm trying to tell my dad. He barely does anything except walk the dog 2 times a day for 20 minutes per walk, and thinks all he needs to do is eat 2 meals a day and do sit-ups to get rid of his 3-months-preggers-looking paunch. I tell him "eat more meals and do more cardio" but despite my build and gains, I somehow don't know what I'm talking about. This guy's been trying to sabotage me ever since I started lifting. He actually told me "It doesn't make sense to limit the types of food you eat. It would be better if you ate everything, get fat (?!), then (get this) turn the fat into muscle." and another bs line he gave me "All this working out you're doing is pointless, cuz muscular builds run in my family (not true...it's just that the high-paying jobs back then were REALLY physical jobs that built you up...and shortened your healthy years). You're not doing anything, fuckin' 'round lifting weights. You're gonna get THAT muscle anyway." Never mind that people don't miraculously grow muscle past late puberty, and certainly not at 24.

[gemdoom]

small revival.
so last Sunday i fell and sprained my ankle. it's been six days so far and i never left the house at all and have been eating lots of crap. my stomach has gotten bigger and i realized im the fattest i have ever been in my life.(231 lbs. 17 yrs old) starting tomorrow im going back to work which is in a diner and starting next week i work Friday-Sunday. so what i want help is with a schedule i could do which could help lose weight this summer and try to lose this fat and get skinny again where i can just look down when i take a shower and see my dick without being covered by my fat stomach. i have all the kinds of food i need in the diner but i don't know how to start since ya niggas know more about this then me i would appreciate the help.

[VEGA_OMEGA]

Quick Question... what kind of supplements do people take every day? The search brought me here, but I can't read through it all to find out the answer to this question.

[Green]

Quick Question... what kind of supplements do people take every day? The search brought me here, but I can't read through it all to find out the answer to this question.
hahaha

[Soldier Zero]

Quick Question... what kind of supplements do people take every day? The search brought me here, but I can't read through it all to find out the answer to this question.

Just whey protein powder right now.

[VEGA_OMEGA]

hahaha

you're gay. lol

Just whey protein powder right now.

oh really? not the answer i'm looking for. I'm already doing that. I was watching a UFC thing and the dude was taking a buttload of supplents 3 times daily. I'm wondering WHAT ELSE is there to take daily. Calcium.. etc.

[SIMPLY_HUGO]

i was looking for a thread like this...Anyways i went for a jog earlier and when i finished my knees hurt so fucking bad, every time i bent them...it was if 2 nails were scraping them when i bent and unbent them...wtf was this?

~If this isnt the thread point me in the direction ;)

[Soldier Zero]

oh really? not the answer i'm looking for. I'm already doing that. I was watching a UFC thing and the dude was taking a buttload of supplents 3 times daily. I'm wondering WHAT ELSE is there to take daily. Calcium.. etc.

Well I keep supplements to a minimum for now, but there's plenty of things you could take. Almost anything for vitamins, fish oil caps, creatine, vegetable supps, and more.

i was looking for a thread like this...Anyways i went for a jog earlier and when i finished my knees hurt so fucking bad, every time i bent them...it was if 2 nails were scraping them when i bent and unbent them...wtf was this?

~If this isnt the thread point me in the direction ;)

Not sure what the pain is, but this is the right thread. Try cycling or swimming if you want to take pressure off your kness and still do cardio.

[maxx]

hey guys i'm looking to start up a new excersise regimne and was looking for some of you guys to check it out and give me your opinions. Their is not leg excersises because i do tkd and compete in tournies soo just training for those does the leg workouts for me. also i cant get to a gym so all this is done at home but i have freeweights and a barbell so i can do things like deadlifts and such.

monday:
300 crunches
120 push ups

tuesday:
arms and chest

wensday
300 crunches
120 push ups

thursday
work arms and chest

friday
300 crunches
120 push ups

saturday/break
sunday/break

[Soldier Zero]

hey guys i'm looking to start up a new excersise regimne and was looking for some of you guys to check it out and give me your opinions. Their is not leg excersises because i do tkd and compete in tournies soo just training for those does the leg workouts for me. also i cant get to a gym so all this is done at home but i have freeweights and a barbell so i can do things like deadlifts and such.

monday:
300 crunches
120 push ups

tuesday:
arms and chest

wensday
300 crunches
120 push ups

thursday
work arms and chest

friday
300 crunches
120 push ups

saturday/break
sunday/break

Dude, your chest barely gets any rest because push ups are still going to work your pecs even if you're not doing any weight lifting for that day. What are you trying to improve, size or strength?

[skitz]

When I get done lifting weights my arms be sore for 2 to 3 days,Im I not streching right or long enough?

[atothexx]

When I get done lifting weights my arms be sore for 2 to 3 days,Im I not streching right or long enough?

That sounds like a good arm workout to me... why would you think something is wrong there?

[mr. newbie]

i'm not saying your lieing but 300 crunches done correctly sounds like crap. and 3x a week? sounds like a lot of over training. i think people don't treat their abs like their other muscles and work them way to hard and waste their time.

[RockBogart]

Ive had a problem with gaining muscle mass too easily and too fast. Is there a way to remedy this or just stay away from certain exercises? I'm not doing this to brag, its a serious problem. Could It be because I started weight lifting at the age of 11? Right now I am on a 12-1500 cal a day diet and doing MMA about 2 or 3 times a week to shed the excess fat and hoping not to gain too much muscle in the process. Just had a close friend of dad's die, he was a power lifter. He died of a heart attack. Dude wasn't fat but he was built like the fucking king pin. So ever since then we both have avoided heavy weights like the plague.

[Soldier Zero]

Ive had a problem with gaining muscle mass too easily and too fast. Is there a way to remedy this or just stay away from certain exercises? I'm not doing this to brag, its a serious problem. Could It be because I started weight lifting at the age of 11? Right now I am on a 12-1500 cal a day diet and doing MMA about 2 or 3 times a week to shed the excess fat and hoping not to gain too much muscle in the process. Just had a close friend of dad's die, he was a power lifter. He died of a heart attack. Dude wasn't fat but he was built like the fucking king pin. So ever since then we both have avoided heavy weights like the plague.

Well, not too much input on this, but I did hear a report on the radio about having a lot of muscle mass. NFL players are huge compared what they used to be and all that muscle is seriously straining their cardivascular system, but only because they tend not to have a healthy dietary lifestyle after they quit playing.

As for reducing muscle mass, less protein I guess, lessen the weight load in exercises, not sure what else you could do. Don't quit lifting though, it does the body good. :tup:

[Ryad]

yeah heard about that too
Too much stress on the heart to deliver to very heavy builds... but as far as I believe, its because of the lack cardio/sedentary lifestyle...
if you're training mma 2-3 times a week, I would guess your on the safe side...
but Im no expert...

[JaHa]

this is my current program good for a 2 month run
supersets
day 1 chest and back
incline bench barbell 4 sets
lat pull down 4 sets
incline bench dumbells 4 sets
barbell rows 4 sets
incline flys 4 sets
row on mahine 4 sets

day2 legs and abs
squats 4 sets
hack squats 4 sets
leg extensions 4 sets
leg curls 4 sets
calf presses 4 sets

abs
roman chair leg raises 2x20
hanging leg raises 2x20
incline leg raises 2x20
reverse crunches2x20
exercise ball crunches 2x20

day 3
bi and tris
preacher curls ez bar 4 sets
skull crushers ez bar 4 sets
preacher curl dumbell 4 sets
tricep extensions 4 sets
seated curls dumbells 4 sets
dips 4 sets

day4
shoulders and traps
military press barbell 4 sets
military press dumbells 4 sets
side raises seated 4 sets
front raises seated 4 sets
reverse raises face down on incline bench 4 sets

traps
shrugs barbell 4 sets
shrugs dumbells 4 sets

this is a good full body workout consisting of supersets
all my sets consist of 8-12 reps depending upon weight
hope it helps
good luck all

[MagnusMadness]

Ive had a problem with gaining muscle mass too easily and too fast. Is there a way to remedy this or just stay away from certain exercises? I'm not doing this to brag, its a serious problem. Could It be because I started weight lifting at the age of 11? Right now I am on a 12-1500 cal a day diet and doing MMA about 2 or 3 times a week to shed the excess fat and hoping not to gain too much muscle in the process. Just had a close friend of dad's die, he was a power lifter. He died of a heart attack. Dude wasn't fat but he was built like the fucking king pin. So ever since then we both have avoided heavy weights like the plague.

Are you kidding? That's ridiculous.

[maxx]

Dude, your chest barely gets any rest because push ups are still going to work your pecs even if you're not doing any weight lifting for that day. What are you trying to improve, size or strength?

both.

i'm not saying your lieing but 300 crunches done correctly sounds like crap. and 3x a week? sounds like a lot of over training. i think people don't treat their abs like their other muscles and work them way to hard and waste their time.

i do 300 just not straight...i have to take a bit of a break after 110. Then i go back til it hurts again..stop and then keep going till i hit 300.

[flipkev]

Guess it's time for the noobie to chime in :)

I read a lot of the posts and I don't want to give specific training advice because I've learned everyone has a routine which works for them.

The one only real truth I've discovered in weight training, which applies to everyone, is that you've gotta keep consistant. You can't decide to be healthy one week then take two months off and start all over again, it's gotta be a lifestyle change. Hell it sucked when I first started, but it was like brushing my teeth, which I also hated at first, now I can't go a day without doing both ( ok maybe a couple days:sweat: )

Here's a pic of what I look like, sorry for the ghetto-ass-picture-in-the-mirror smiling-like-a-douche-bag-revealing-my-pink-bathroom-pose, but whatever works :)

http://www.webpost.net/fl/flipkev6/blackshirtme.jpg

[bill_rizer]

^^
dam son your pretty big, your biceps I want arms like that lol, mine are twigs at the moment.

How long you been training?

[flipkev]

^^
dam son your pretty big, your biceps I want arms like that lol, mine are twigs at the moment.

How long you been training?

Thanks :) I've been going at it since I was 18.

At my workplace they have Fighting Mania (Hokuto no Ken Punching Game) which I love playing, I bring an extra shirt cause I sweat so much or until my arms go numb. I may post a video of me beating it on the first hard, where you have to take on Jagi, Amiba, Ryukeen and finally Roah, waaaaataaaaaahhhhhhh!

[bill_rizer]

Ah yea that punching game Ive seen it but never played it, looks like fun though.

plus Fist of the north star is great in general.

[flipkev]

Yeah I just downloaded the Hokuto no Ken arcade game for PS2, and I thought Guilty Gear had easy combos :X

I've searched youtube and there are no good fighting mania videos, only 12 year olds or drunk frat boys playing the game. Methinks I should find a good way to record myself playing it :)

[HeaT]

both.



i do 300 just not straight...i have to take a bit of a break after 110. Then i go back til it hurts again..stop and then keep going till i hit 300.

if you are doing mma stuff and in general, for abs i would do them weighted to where you can only do 8-12 reps...builds more core strength than doing 300 reps...

im outi

Roberth

ps...i have also never heard of having too much muslce and it being bad for your heart HAHAHA that sounds rediculous to me...

[maxx]

if you are doing mma stuff and in general, for abs i would do them weighted to where you can only do 8-12 reps...builds more core strength than doing 300 reps...

im outi

Roberth

ps...i have also never heard of having too much muslce and it being bad for your heart HAHAHA that sounds rediculous to me...

i tried weighted but it didnt feel like it was doing anything. I just place the weight on my stomache and hold it there and do crunches right?

[flipkev]

i tried weighted but it didnt feel like it was doing anything. I just place the weight on my stomache and hold it there and do crunches right?

Try holding the weight, if it's a plate, on your chest. If you're using dumbbells, try right in front of your shoulders. The biggest mistake in crunches is using your legs during the exercise ( forgot the exact muscle name, but it's the ones near your inner thigh ). This usually happens when you do sit up by only using your legs, which would look like your keeping your stomach tight and rising up.

In my experience, the best way to do a crunch is to try to give yourself a blow job, not literally but using the same motion. Seriously guys.....:sweat:.......try it. Lay flat on the floor on your back, with knees either up or down, then try to honk your hobo. Do that 30 times and you'll be feeling it ( also be passing some major gas ).

[maxx]

In my experience, the best way to do a crunch is to try to give yourself a blow job, not literally but using the same motion. Seriously guys.....:sweat:.......try it. Lay flat on the floor on your back, with knees either up or down, then try to honk your hobo. Do that 30 times and you'll be feeling it ( also be passing some major gas ).

that sounds less like a crunch and more like a sit up.

[HeaT]

that sounds less like a crunch and more like a sit up.

and there is something wrong with that??? imo sit ups are much better than crunches for core strength and just a better overall exercise..

anyway try holding the weight behind your head...if you workout at a gym you can do weighted leg lifts (where you brace yourself at the elbows) by placing the weight inbetween your feet...you can also do ball crunches with a weight and hold it behind your head...roman chair sit ups (decline bench sit ups) with a weighted bar behind your head...you can also do hanging leg lifts (where you hold yourself with your hand from a pull up bar) weighted and none weighted...

all these exercises are better than just doing crunches for overall core/ab strength development...

im outi

Roberth

[maxx]

and there is something wrong with that??? imo sit ups are much better than crunches for core strength and just a better overall exercise..

anyway try holding the weight behind your head...if you workout at a gym you can do weighted leg lifts (where you brace yourself at the elbows) by placing the weight inbetween your feet...you can also do ball crunches with a weight and hold it behind your head...roman chair sit ups (decline bench sit ups) with a weighted bar behind your head...you can also do hanging leg lifts (where you hold yourself with your hand from a pull up bar) weighted and none weighted...

all these exercises are better than just doing crunches for overall core/ab strength development...

im outi

Roberth

but crunches don't give you time for a break since your upper body is up in the air..as in head and back. But in a situp...you have time to rest when you reach to the top. I've found i've done alot more conditioning and gotten better results with crunches.

All my excersises are done at home.

[MagnusMadness]

the act of sitting up relies heavily on hip flexors though. Not saying they are bad...

[MagnusMadness]

If you guys want....check out ExtremeBodybuilding.net. If you register...list me as a referral and look for me on there. PWGriffin is my handle.

[tindiamond]

This is for the guys who just want to get stronger. Check this out, its rather interesting.

http://www.t-nation.com/readTopic.do?id=1316619

I personally used this and I've got decents gains to my squat, bench and rows.

[The Green Trench Coat]

cutting imo is all about losing weight like 95% and not about how you lift (under the assumption that you train for hypertrophy and will continue to do so during the cutting period)...

this is from experience...if you have fat you have fat, you have to lose it to look cut and doing 15-20 reps will not help you lose fat...your diet will help you lose fat...

im outi

Roberth

sweetie.. trust. I know what i'm doing.

but thanks for the advice.

[flipkev]

that sounds less like a crunch and more like a sit up.

Nah, the version I was trying to explain isn't where you're lifting your chest, instead pulling your chest towards your grion area. Wish I could post a youtube video of it.

Also hip flexors was the word I was thinking of, thanks to whoever mentioned it :)

[samB]

Heat speaks the truth about losing fat. I had such a gut from eating whatever I felt like and now I jus stay away from rice, bread, and fast foods and do cardio like swimming, this running program I heard which I'll discuss and my core is flat n pretty.

The running program that I read on line was you warm-up for like 2-3 min, run at a fast pace for 15-20 minutes, and without rest just walk at a very fast brisk pace for 15 min. after 10-15 minutes your body will go toward ur unneeded calories. If u still keep running at a fast pace after 15 min then ur body will lose nutrients, and muscle. But by just walking ur gonna be losing fat. I read this n didn't believe but then a personal trainer told me about it and I've seen results. Before I knew about this I would run 30 min at a fast pace and I would see improvement but not as much as this new program.

[maxx]

ya know i've been less and less hungry lately. Like i seriously would have 5 big meals a day..now i'm down to 2-3...3 if im lucky. My appetite has like dissapeared..i work out even more than i did before but can't figure out what happened. I've lost considerable weight...had to start dilling in new holes for my belt. I need to start adding muscle to this new body...i wish i have hyper extended my knee yesterday..feels like a fucking weight.

[LongSh0t]

Remember that rumor that food dye yellow #5 reduced sperm count/penis size? And Blue #6 reversed the effect? That floated around my middle school for a long time. Is their any truth to it? I mean, why would you make that up? Weird...

[maxx]

Remember that rumor that food dye yellow #5 reduced sperm count/penis size? And Blue #6 reversed the effect? That floated around my middle school for a long time. Is their any truth to it? I mean, why would you make that up? Weird...

never heard about 6 reversing the effects..but that shit had niggas fearing for their future children. I was the only kid on my block not afraid of mountain dew...haha

[FallingEdge]

Just had a question but is it true that flat soda is a good source of energy and is actually good for you?

[b1gazn]

Just had a question but is it true that flat soda is a good source of energy and is actually good for you?

not sure about that but I know that if you drink it out of a straw, you'll have a less chance of getting cavities because the teeth has less contact will the soda.

[Soldier Zero]

Just had a question but is it true that flat soda is a good source of energy and is actually good for you?

Eh I doubt it, but I'm just guessing. It still retains all the sugar and sodium, only difference I would assume is no bubbles.

[Rhio2k]

http://www.intense-workout.com/magazines.html

True? If so, :sad:

[RockBogart]

http://www.intense-workout.com/magazines.html

True? If so, :sad:

That guys is a tard. Yeah we know those guys do roids. But he said he got no gains what so ever. Its something that he fucked up on. And why the hell would he assume that someone else's workout would work for him automatically?

[gemdoom]

i don't think he took some days off he probably just kept ripping muscles.

[Rhio2k]

That guys is a tard. Yeah we know those guys do roids. But he said he got no gains what so ever. Its something that he fucked up on. And why the hell would he assume that someone else's workout would work for him automatically?

Actually, I meant :sad: about the steroids thing. Damn, knowing that, I no longer feel like buying the mags. Those assholes are not people worth looking up to. I might just start ripping out and stealing the nutrition guides and exercise layouts from the mags at the store rather than paying for it.

[RockBogart]

Actually, I meant :sad: about the steroids thing. Damn, knowing that, I no longer feel like buying the mags. Those assholes are not people worth looking up to. I might just start ripping out and stealing the nutrition guides and exercise layouts from the mags at the store rather than paying for it.

Thats all thats worth getting in most of the mags anyway. The only one I read is Men's Health. Most of the guys in those mags aren't roided up. And personally I don't want to be that jacked. And good way to figure out if a body builder is on roids is if he walks pigeon toed. Its a result of injecting between the toes. Thats how I figure out one of boys was on it, plus he had put on 20 pounds or so of solid muscle in a very short period of time.

[Rhio2k]

And good way to figure out if a body builder is on roids is if he walks pigeon toed. Its a result of injecting between the toes.

Wait, WTF?!? Damn, what happened there, he run out of spots on the rest of his body??? What next, giving new meaning to the insult "needle-dick"?

John: *pissing* GAAAA-AAH!!
Rob: Dude, you okay in there?
John: Fuckin' BURNS!
Rob: Oh...clap, huh?
John: No...needle-dick.

[RockBogart]

Wait, WTF?!? Damn, what happened there, he run out of spots on the rest of his body??? What next, giving new meaning to the insult "needle-dick"?

John: *pissing* GAAAA-AAH!!
Rob: Dude, you okay in there?
John: Fuckin' BURNS!
Rob: Oh...clap, huh?
John: No...needle-dick.

Well they do that to avoid track marks on the arms and butt. Cant go into competition with that shit. Actually I got another buddy who used to do it. His current size is nothing compared to what it used to be. He did it for baseball. Used to Roid Rage all the time. According to him his junk doesn't work. So yeah ROIDS ARE A NO NO,

[Rhio2k]

Actually I got another buddy who used to do it. His current size is nothing compared to what it used to be. He did it for baseball. Used to Roid Rage all the time. According to him his junk doesn't work. So yeah ROIDS ARE A NO NO,

I'd be roid raging too, if I was no longer able to do...well, what I'm gonna do in about 15 minutes...

[RockBogart]

I'd be roid raging too, if I was no longer able to do...well, what I'm gonna do in about 15 minutes...

too much information.:rofl:

[Soldier Zero]

I knew a kid last year who used roids, one week of vacation went by and he didn't do shit, he got so small. He told me you could tell who juices if they have puffy nipples.

[HeaT]

sweetie.. trust. I know what i'm doing.

but thanks for the advice.

aight just checking, cause it didnt sound like it from your post...

im outi

Roberth

ps...i never heard about the pigeon toed thing...but the puffy nipples which is also called bitch tits i think is a result from excess estrogen or someshit like that...prolly magnus knows more about it...

[J-ride]

^ Men produces Estrogen naturally, just in small amounts. When you juice up and your Testosterone gets too high, then your estrogen level will raise because your body is attempting to maintain homeostasis. This is the exact reason that they grow breasts, testicles shrink and they may lose function of their penis. Also, it women who juice, their beard growing genes and baldness genes may become activated. They also get deep voices and sound more like men, and IIRC most of these are irreversible.

[{PFH}-Lake]

does anyone have tips for building up more statima? Do you just have to jogging every day?

[Netology]

does anyone have tips for building up more statima? Do you just have to jogging every day?

that will build jogging stamina, is that what you want?

you could also try circuit training, with medium weights and high rep intensity.

and even plyometric training

[{PFH}-Lake]

ya baiscly. btw i have no idea what your talking about :p

[kainzero]

ya baiscly. btw i have no idea what your talking about :p

what kind of stamina do you want?
if you want better basketball stamina, play basketball. if you want better jogging stamina, jog. etc. etc.

[MagnusMadness]

oh my god.....



everyone who doesn't know SHIT about ANYTHING just SHUT THE FUCK UP. You all sound ridiculous. I don't know where to start.

sweetie.. trust. I know what i'm doing.

but thanks for the advice.

Heat is right for the most part. There are more metabolic choices for rep ranges and splits, but in the end it only adds up to a few hundred more calories burned...which may or may not make a difference depending on your diet.


http://www.intense-workout.com/magazines.html

True? If so,

Yes, it's true. Absolutely...where have you been? Muscle mags are retarded garbage not worth the paper they are printed on 99% of the time. If I come across an article that's well written by a doctor on something, it's a diamond in the rough. Some of the nutritional information is ok, but the exercise programs/prescriptions are RIDICULOUS. Something else you guys DON'T realize is that the big guys are getting paid for their ENDORSEMENT....NOT to write workouts or give their "secrets" out. Some pencil pusher at the muscle mag's is writing some workout that he thinks is the shit and then puttin jay cutler's picture beside it. Sometimes a bodybuilder might haphazardly slap some shit together for a mag to publish, but it's not even what he really does. And would you really want to do the same workout as the guy who is on 6-10 grams of test a week? Who never cycles off?

Steroids are powerful and effective. I am proof that it just about doesn't matter what you do as long as you eat and lift you will build muscle when taking exogenous hormones. Believe it.

Well they do that to avoid track marks on the arms and butt. Cant go into competition with that shit. Actually I got another buddy who used to do it. His current size is nothing compared to what it used to be. He did it for baseball. Used to Roid Rage all the time. According to him his junk doesn't work. So yeah ROIDS ARE A NO NO,

Are you KIDDING ME?!?! Steroid injections are intra-muscular shots!! They don't leave fucking track marks. Track marks come from injecting into veins, sometimes causing a subsequent collapse and bruising...The only reason a person might alternate injection sites is to avoid excess scar tissue from building up.


Roid rage doesn't exist. It was fabricated in the late 80's early 90's by defense attorneys as an alternative to temporary insanity when defending clients accused of domestic abuse. That's a fact. Roid rage is merely an excuse for losing your temper.


Now on to the science lesson for today. Through enzymatic reactions testosterone can and will aromatize into estrogen. The excess free estrogen will attempt to bind to receptor sites in estrogen receptive tissues (nipples for instance) and wreck shop. It does take quite a bit of estrogen to do this however, and it is preventable and easily so. This extra estrogen does NOT cause ur dick to shrivel up. Testicular atrophy is caused due to non-use. The testes don't have to produce testosterone because you are injecting it...therefore, atrophy occurs. Guess what happens when you stop using steroids....they come back. It's not permanent, and you can even prevent the atrophy from occuring in the first place.



Please guys. Don't talk out of your ass. Know the facts. I thought SRK was better than this shit.

[{PFH}-Lake]

what kind of stamina do you want?
if you want better basketball stamina, play basketball. if you want better jogging stamina, jog. etc. etc. for jogging

[MagnusMadness]

for jogging

Go jogging. Measure ur current work capacity and strive to improve it. Are you trying to run longer distances or trying to run the same distance in less time? Whichever one it is...train in such a manner.

[Dj-DarK]

http://www.intense-workout.com/magazines.html

True? If so, :sad:

Layne Norton has a nice video series on bodybuilding .com on natural bb'ing. That guy prolly had a shit diet/lifted light weights/ crappy form/ bad genetics.

Regardless even with juice you gotta work hard as fuck.

[Zero]

oh my god.....
...out of your ass. Know the facts. I thought SRK was better than this shit.

Calm down.

[fernando's nuts]

oh my god.....



everyone who doesn't know SHIT about ANYTHING just SHUT THE FUCK UP. You all sound ridiculous. I don't know where to start.



Heat is right for the most part. There are more metabolic choices for rep ranges and splits, but in the end it only adds up to a few hundred more calories burned...which may or may not make a difference depending on your diet.



Yes, it's true. Absolutely...where have you been? Muscle mags are retarded garbage not worth the paper they are printed on 99% of the time. If I come across an article that's well written by a doctor on something, it's a diamond in the rough. Some of the nutritional information is ok, but the exercise programs/prescriptions are RIDICULOUS. Something else you guys DON'T realize is that the big guys are getting paid for their ENDORSEMENT....NOT to write workouts or give their "secrets" out. Some pencil pusher at the muscle mag's is writing some workout that he thinks is the shit and then puttin jay cutler's picture beside it. Sometimes a bodybuilder might haphazardly slap some shit together for a mag to publish, but it's not even what he really does. And would you really want to do the same workout as the guy who is on 6-10 grams of test a week? Who never cycles off?

Steroids are powerful and effective. I am proof that it just about doesn't matter what you do as long as you eat and lift you will build muscle when taking exogenous hormones. Believe it.



Are you KIDDING ME?!?! Steroid injections are intra-muscular shots!! They don't leave fucking track marks. Track marks come from injecting into veins, sometimes causing a subsequent collapse and bruising...The only reason a person might alternate injection sites is to avoid excess scar tissue from building up.


Roid rage doesn't exist. It was fabricated in the late 80's early 90's by defense attorneys as an alternative to temporary insanity when defending clients accused of domestic abuse. That's a fact. Roid rage is merely an excuse for losing your temper.


Now on to the science lesson for today. Through enzymatic reactions testosterone can and will aromatize into estrogen. The excess free estrogen will attempt to bind to receptor sites in estrogen receptive tissues (nipples for instance) and wreck shop. It does take quite a bit of estrogen to do this however, and it is preventable and easily so. This extra estrogen does NOT cause ur dick to shrivel up. Testicular atrophy is caused due to non-use. The testes don't have to produce testosterone because you are injecting it...therefore, atrophy occurs. Guess what happens when you stop using steroids....they come back. It's not permanent, and you can even prevent the atrophy from occuring in the first place.



Please guys. Don't talk out of your ass. Know the facts. I thought SRK was better than this shit.

I wonder how many people that used gear didn't also use a pct cycle after their pro hormone cycle lol. Its recomended that if you do decide to use ph's that you have at least 2 years of lifting under your belt before you go that route.

[Soldier Zero]

I hate cardio.

Well, time to go run!

[{PFH}-Lake]

Go jogging. Measure ur current work capacity and strive to improve it. Are you trying to run longer distances or trying to run the same distance in less time? Whichever one it is...train in such a manner. im trying to run longer distances.

[coco_j]

Well I'm back from holidays. Haven't been working out at all. Although I realised from photos that I stacked on too much fat when I was going to the gym.
My diet wasn't all that bad, and I'm a guy thats had trouble putting on weight my whole life. But now I want to lose some of the weight but also need to gain some size on my muscles, just a bit more. When I was training before I did no cardio....

So I'm wondering if I include cardio from now on would I be able to lose some weight and maybe increase the size of my muscles slightly?

[HeaT]

yo mangus, i havent really read anything about this or heard about it but you might have...does the time (as in the morning, evening, late night) that you workout have ANY affect on your workout at all???

thanks,

im outi

Roberth

[MarkoftheSivak]

Hey people im new to this thread but i just wanna say that if you just want to get into shape, boxing training is THE full body work-out to go with.

I've only been doing it for 2-3 weeks and can already feel increased strength, stamina, and speed. I sleep better, have more confidence and more ambition.

Of course i realize the quality of boxing training depends on your coach, I'm lucky enough to have John Drake of Drake's boxing gym as mine.

Later on, I could use some nutrition advice too, im trying to get down to at least Sp middleweight.

[MagnusMadness]

yo mangus, i havent really read anything about this or heard about it but you might have...does the time (as in the morning, evening, late night) that you workout have ANY affect on your workout at all???

thanks,

im outi

Roberth

yes it can. But to what effect is up to u. Sometimes lifting in the morning first thing is difficult....you might feel weak or groggy and may even get sick or nauseus more quickly.

Working out in the morning means a higher basal metabolism for the rest of the day...so if fat loss is ur goal it may behoove you to workout as early as possible. If you feel stronger in the evening and your goal is to build muscle and gain strength, that may be your most viable option.

So really and truly, it is up to you what time is best. If you have a crappy workout at a certain time of the day....don't workout then...heh...

[HeaT]

how much do you weight what is your guys strongest lift???

for me it is probably barbell rows...i do like 135lbs 3x8...i weight 135...

im outi

Roberth

[MagnusMadness]

how much do you weight what is your guys strongest lift???

for me it is probably barbell rows...i do like 135lbs 3x8...i weight 135...

im outi

Roberth

Deadlift......with a sumo stance....well over 400lbs...I weigh 185ish

[Rico!]

how much do you weight what is your guys strongest lift???

I'm 180 and Deadlifted 365lbs for the first time last week. Going for a whole 2 reps tomorrow, lol.

anyone got any recommendations for a specific brand of creatine? Is it that much better to get it with glutamine?

[HeaT]

Deadlift......with a sumo stance....well over 400lbs...I weigh 185ish

is that max or you doing reps???

generally speaking, the average dude, who doesnt lift regularly, how is strength generally distributed through the body??? like does he posses more strength in upper body or lower body or is it equal??? i would say for females their lower bodies definately have more strength than their lower bodies...

i ask because i feel my legs specifially upper legs are relatively weak compared to my other body parts...like i cant sqaut a lot at all and i was wondering if that was out of the ordinary or something...

im outi

Roberth

[MagnusMadness]

is that max or you doing reps???

generally speaking, the average dude, who doesnt lift regularly, how is strength generally distributed through the body??? like does he posses more strength in upper body or lower body or is it equal??? i would say for females their lower bodies definately have more strength than their lower bodies...

i ask because i feel my legs specifially upper legs are relatively weak compared to my other body parts...like i cant sqaut a lot at all and i was wondering if that was out of the ordinary or something...

im outi

Roberth

It's difficult to say without having trained you. Typically, people squat and deadlift more weight than they bench or row. But it does depend on how you train and how you execute each lift.












And who the fuck keeps negging me for no reason??

[Truong]

imo, the average person is most likely stronger in the lower body. It should be natural, really. You're literally using your legs everyday, and as long as you're not a couch potato and sitting on the computer 6+ hours a day, your lower body should be stronger. If you play any sort of sport that isn't gay like badminton or something, your lower body's most definitely stronger.

Take my little brother for example. He's 16, 5'8 and weighs about 155 pounds and plays a decent amount of basketball since 10. Last month, I took him to the gym for the first time and the BEAST front squatted 170 for 2 reps. Pretty impressive for a beginner front squatting that amount. Problem was, he could barely do 5 chin ups, and struggling to do 20 push ups. Pretty damn weak upper body.

[Biggzy]

It's difficult to say without having trained you. Typically, people squat and deadlift more weight than they bench or row. But it does depend on how you train and how you execute each lift.












And who the fuck keeps negging me for no reason??

I swear you think you know everything. You deserve more red bars.

[MagnusMadness]

I swear you think you know everything. You deserve more red bars.

what the fuck is your problem?? Someone asked a question and I answered it. Why do you always talk shit about me but have never actually questioned what I say? Am I wrong? I've been wrong before, so if I am ever wrong then just tell me for christ's sake.

[Soldier Zero]

imo, the average person is most likely stronger in the lower body. It should be natural, really. You're literally using your legs everyday, and as long as you're not a couch potato and sitting on the computer 6+ hours a day, your lower body should be stronger. If you play any sort of sport that isn't gay like badminton or something, your lower body's most definitely stronger.

Take my little brother for example. He's 16, 5'8 and weighs about 155 pounds and plays a decent amount of basketball since 10. Last month, I took him to the gym for the first time and the BEAST front squatted 170 for 2 reps. Pretty impressive for a beginner front squatting that amount. Problem was, he could barely do 5 chin ups, and struggling to do 20 push ups. Pretty damn weak upper body.

Definitely. I remember when school was in session, I'd have to run around to every class while still getting all my crap. Now that I'm relaxing a bit more, my legs aren't being used like that anymore.

[HeaT]

It's difficult to say without having trained you. Typically, people squat and deadlift more weight than they bench or row. But it does depend on how you train and how you execute each lift.












And who the fuck keeps negging me for no reason??

what do you mean by how you execute each lift??? and how you train...as in do you train for hypotrophy or as in do you neglect lifts???

im outi

Roberth

[MagnusMadness]

what do you mean by how you execute each lift??? and how you train...as in do you train for hypotrophy or as in do you neglect lifts???

im outi

Roberth

You can squat and bench numerous different ways. Each of which changes emphasis and how much weight you can use. A friend of mine squats with a narrow stance, he squats very deep...this keeps him from squatting exorbitant amounts of weight considering he hasn't squatted before....Now he has benched and benched alot in the past so his bench is higher than his squat.

[Bobbypigo]

Is anyone here familiar with Isagenix. Its a great product and Im getting some very good use out of it but Iwas wondering if anyone knew of an alternative/ less expensive version of this meal replacement system.

[Soldier Zero]

Is anyone here familiar with Isagenix. Its a great product and Im getting some very good use out of it but Iwas wondering if anyone knew of an alternative/ less expensive version of this meal replacement system.

Not sure about price, but Labrada line has some good stuff. I don't use it, but my cousin does, he said just read the cholesterol and sodium levels on each one cause they vary.

[Ryad]

what do you guys think of purple-K?

[Bobbypigo]

Not sure about price, but Labrada line has some good stuff. I don't use it, but my cousin does, he said just read the cholesterol and sodium levels on each one cause they vary.

Thank you, Im checking it right now.

[Netology]

what do you guys think of purple-K?

get it, fuck powdered non-buffered creatine.

[HeaT]

You can squat and bench numerous different ways. Each of which changes emphasis and how much weight you can use. A friend of mine squats with a narrow stance, he squats very deep...this keeps him from squatting exorbitant amounts of weight considering he hasn't squatted before....Now he has benched and benched alot in the past so his bench is higher than his squat.

ya i squat deep as well...like ass to the floor deep or just above that and my stance is about sholder width apart or slightly beyond sholder...it might be genetic as in my legs are naturally weaker...not sure...like i can barely do 95lbs 3x8 with my squats hahaha and im like man wtf is that shit...i guess most people that squat barely go to parallel and it gets incrementally more difficult to go lower and lower...but still seems fairly odd to me...

im outi

Roberth

[Truong]

ya i squat deep as well...like ass to the floor deep or just above that and my stance is about sholder width apart or slightly beyond sholder...it might be genetic as in my legs are naturally weaker...not sure...like i can barely do 95lbs 3x8 with my squats hahaha and im like man wtf is that shit...i guess most people that squat barely go to parallel and it gets incrementally more difficult to go lower and lower...but still seems fairly odd to me...

im outi

Roberth

I had the same problem with squatting in the past. I found that my squatting problem was due to having a relatively weak core. Add Good Mornings to your routine. Also, go heavy on ab work. No sissy ass 100+ rep sit ups or crunches. Weight ab pull downs are my favourite.

http://www.strengthcats.com/nodeadlift.htm good article on why Good Mornings are awesome.

[HeaT]

I had the same problem with squatting in the past. I found that my squatting problem was due to having a relatively weak core. Add Good Mornings to your routine. Also, go heavy on ab work. No sissy ass 100+ rep sit ups or crunches. Weight ab pull downs are my favourite.

http://www.strengthcats.com/nodeadlift.htm good article on why Good Mornings are awesome.

good mornings have been in my routine for a long while haha...and all my ab exercises are weighted so i dont think i have a core problem...oh i can stiffleg deadlift more than i can squat too haha...

im outi

Roberth

[MagnusMadness]

I doubt ur core strength is why you can't squat that much.

[killerluck]

Is it true that if I'm hungry while working out I should stop because I'm burning muscles instead of fat? Thanks

[Soldier Zero]

http://www.youtube.com/profile_videos?user=rossenamait

Some interesting videos.

[Soldier Zero]

Hey Magnus, I was reading this little thing in Men's Health talking about rotator cuffs. It said stand straight with your arms relaxed, if your hands fall in front of you rather than to your sides, your rotator cuffs are weak. So they list an exercise to do twice a week, 2 sets of 12 reps.

I'm wondering should I change it to once a week following the undulating periodized style? or should it stay as just accessory work?

Speaking of periodization, are there certain muscles that shouldn't really be periodized?

[MagnusMadness]

Hey Magnus, I was reading this little thing in Men's Health talking about rotator cuffs. It said stand straight with your arms relaxed, if your hands fall in front of you rather than to your sides, your rotator cuffs are weak. So they list an exercise to do twice a week, 2 sets of 12 reps.

I'm wondering should I change it to once a week following the undulating periodized style? or should it stay as just accessory work?

Speaking of periodization, are there certain muscles that shouldn't really be periodized?

That's a little backwards actually. If someone's arms are internally rotated, it indicates a muscular imbalance or dysfunction. If you are over-rotated, it would mean that the muscles in your upper back are weaker or over-stretched and the pec major/minor are tighter/stronger. Start stretching your chest more and make sure ur not neglecting ur rear delts and scapular retractors.

Internal impingement would indicate weak rotators.

Rotator cuff tendonitis is an overuse injury and requires ice and rest, not special attention.

[Soldier Zero]

That's a little backwards actually. If someone's arms are internally rotated, it indicates a muscular imbalance or dysfunction. If you are over-rotated, it would mean that the muscles in your upper back are weaker or over-stretched and the pec major/minor are tighter/stronger. Start stretching your chest more and make sure ur not neglecting ur rear delts and scapular retractors.

Internal impingement would indicate weak rotators.

Rotator cuff tendonitis is an overuse injury and requires ice and rest, not special attention.

So when you say that it's backwards, arms resting at your sides would be an imbalance/dysfunction? And what is internal impingement and scapular retractors? Couldn't exactly find them on wikipedia, lol.

[HeaT]

So when you say that it's backwards, arms resting at your sides would be an imbalance/dysfunction? And what is internal impingement and scapular retractors? Couldn't exactly find them on wikipedia, lol.

if they are rested at your side they are normal but if they rotate inward then there is an imbalance...

im outi

Roberth

[Soldier Zero]

if they are rested at your side they are normal but if they rotate inward then there is an imbalance...

im outi

Roberth

Gotcha. :tup:

[masher]

how many crunches should someone do? 100?

and doing to many can screw up your back right?

[Soldier Zero]

how many crunches should someone do? 100?

and doing to many can screw up your back right?

You don't really need to do that many crunches IMO. Weighted crunches would be doing more work and less reps.

[masher]

weighted crunches means? putting a 30lb bench press disc weight on my chest?

[Rico!]

Is it true that if I'm hungry while working out I should stop because I'm burning muscles instead of fat? Thanks

Simply never train on an empty stomach.

[Soldier Zero]

weighted crunches means? putting a 30lb bench press disc weight on my chest?

Yeah, I think. Holding a dumbbell over the top of your head and keeping it positioned does more work though. I don't remember much from physics, but greater radius is more torque or some crap.

[Indy]

They're both quality methods of doing crunches. I personally just use a medicine ball but the advantage of putting weight on your chest is that it limits your ability to cheat to almost nil. Unless of course you start using your legs for crunches. However, holding it above your head does work you harder, provided you have the discipline to not cheat.

[kane_warhead]

I need to lose 100 pounds as fast as possible... any tips?

[RockBogart]

I need to lose 100 pounds as fast as possible... any tips?

Fast as possible? Your job got a fitness requirement or something?

[kane_warhead]

Fast as possible? Your job got a fitness requirement or something?

Yeah kind off.

Any tips you can provide? Like what exercise to do etc etc

[Sacr3D]

http://www.youtube.com/profile_videos?user=rossenamait

Some interesting videos.

god ... thats crazy.

[Indy]

Fast as possible? Your job got a fitness requirement or something?

Back when I needed to drop some weight I did 30 second sprints punctuated by a 90 seecond break inbetween sprints. And by break I mean just lightly jogging, not coming to a complete stop. Once I paired that with some swimming the weight just fell right off. Went from 180-145 very quickly.

[RockBogart]

Yeah kind off.

Any tips you can provide? Like what exercise to do etc etc

What is your current daily calorie intake. You want start on a 1200-1500 cal a day diet. If you want, ill PM you the diet I am on. 6 meals total. And as far as work outs go. Swimming and and full contact martial arts like MMA, boxing, etc are great full body work outs. But I don't know how fast your going to drop 100 pounds. The first month of my diet I dropped 15lbs and I couldn't even work out like I wanted it too because of my jobs schedule. Resistance bands give you a little work out like when your sitting at desk or whatever at work. So I did during down time at work. But on my weeks off, I could work out like I wanted to.

[Asura]

Okay so I've gotten to my target weight. Now Whats are the better exerciszes for getting tummy and chest toned up. I dont want to be ripped or anything I just want some definition instead of these man breasts it appears I'm getting.

[RockBogart]

Push, sit ups, resistance training, swimming, running. There is a whole lot of shit you can do.

[Soldier Zero]

Okay so I've gotten to my target weight. Now Whats are the better exerciszes for getting tummy and chest toned up. I dont want to be ripped or anything I just want some definition instead of these man breasts it appears I'm getting.

There are none!

Proper eating and calorie intake would get you toned; exercise would only take off a fractional amount. Also, you can't lose body fat in just one area, it happens altogether at once gradually.

[kane_warhead]

What is your current daily calorie intake. You want start on a 1200-1500 cal a day diet. If you want, ill PM you the diet I am on. 6 meals total. And as far as work outs go. Swimming and and full contact martial arts like MMA, boxing, etc are great full body work outs. But I don't know how fast your going to drop 100 pounds. The first month of my diet I dropped 15lbs and I couldn't even work out like I wanted it too because of my jobs schedule. Resistance bands give you a little work out like when your sitting at desk or whatever at work. So I did during down time at work. But on my weeks off, I could work out like I wanted to.


PM me.

[MagnusMadness]

1200 cals a day? Are you a 95lb 19 year old girl?

[RockBogart]

1200 cals a day? Are you a 95lb 19 year old girl?

lol far far from it. 1200 cal a diet isn't that bad. Notice I said 1200-1500. I usually fall a little over 1300. I have more energy now than had before. I can fight a lot longer now. And I am technically eating more.

[MagnusMadness]

lol far far from it. 1200 cal a diet isn't that bad. Notice I said 1200-1500. I usually fall a little over 1300. I have more energy now than had before. I can fight a lot longer now. And I am technically eating more.

uh huh....well for an athlete....protein requirements would fall around 250-300g a day for me. Lets see...300g of protein = ....wow.....1200 calories!!

So if I find a magical way to eat nothing but protein I can squeeze in the protein I need!! But damn!! What about complex carbs and healthy fats???



1200 calories is entirely too low. Think about this. One day, your body will reach a certain degree of homeostasis, where 1200 calories is enough to maintain fat and lean tissues alike. So if and when you start eating like a normal red blooded american male (at least 3000-3500 cals a day) you will put on fat RAPIDLY.

Also, at 1200 cals or so, you leave yourself no room for adjustment if AND WHEN you do stop losing weight. At that point you will have to become increasingly and increasingly more active to burn the extra cals off.

These are serious things to consider when attempting a weight loss program. A normal healthy individual should look at their current daily caloric intake, try to match that with clean sources, and begin to cut calories slowly as they increase their level of activity. A lot of times, a person just cleaning up their diet will make a hyooooge difference!! ( I once lost 5 pounds in 2 weeks from cutting sugar out of my diet!)

One of my clients (female, fairly young too) went to a dietician and she recommended 1800 cals a day...1500 at the low low.

[Biggzy]

uh huh....well for an athlete....protein requirements would fall around 250-300g a day for me. Lets see...300g of protein = ....wow.....1200 calories!!

So if I find a magical way to eat nothing but protein I can squeeze in the protein I need!! But damn!! What about complex carbs and healthy fats???



1200 calories is entirely too low. Think about this. One day, your body will reach a certain degree of homeostasis, where 1200 calories is enough to maintain fat and lean tissues alike. So if and when you start eating like a normal red blooded american male (at least 3000-3500 cals a day) you will put on fat RAPIDLY.

Also, at 1200 cals or so, you leave yourself no room for adjustment if AND WHEN you do stop losing weight. At that point you will have to become increasingly and increasingly more active to burn the extra cals off.

These are serious things to consider when attempting a weight loss program. A normal healthy individual should look at their current daily caloric intake, try to match that with clean sources, and begin to cut calories slowly as they increase their level of activity. A lot of times, a person just cleaning up their diet will make a hyooooge difference!! ( I once lost 5 pounds in 2 weeks from cutting sugar out of my diet!)

One of my clients (female, fairly young too) went to a dietician and she recommended 1800 cals a day...1500 at the low low.

More red bars

[running_gag]

uh huh....well for an athlete....protein requirements would fall around 250-300g a day for me. Lets see...300g of protein = ....wow.....1200 calories!!


So you weigh around 300pounds? What kind of athlete are you, sumo?

Since the recommended protein ratio most bodybuilders follow is 1g=1lb

[RockBogart]

If you knew how much I weigh, you would prob think differently. I'm not a pro athlete I just do MMA and play rugby for my college. I don't plan on fighting until next year. I am not trying to put on any extra muscle until my instructor wants me to. He really wants me in the light heavy division next year. If I did fight heavy weight he wants me to be on the low end. I prefer muscles built to go rather than over all bulk.

[Soldier Zero]

So you weigh around 300pounds? What kind of athlete are you, sumo?

Since the recommended protein ratio most bodybuilders follow is 1g=1lb

It's 1.5g for every lb you weigh, so he's probably 200.

[Ryad]

if your an avid drinker cut the drinking... gaurantee you a quick loss of around 20Lbs depending on how much you drink...

[Gain]

i have a friend that is vegetarian and trying to get in shape (not body build or lose weight)... i'm guessing just trying to get a bit more definition and strength...

can anyone suggest some diet tips (particularly sources of protein) for her?

also, i'm trying to convince her not to get one of those cross cruncher machines and do crunches, planks and side planks... can anyone recommend any compound exercises or aerobic exercies that can help suppliment these? particularly upper ab exercises since i can't think of any off the top of my head...

thanks

[RockBogart]

Peanut Butter, beans, and some supplement are what most of my veggie friends do. Plus dairy product are excellent sources of protein. And most of the inmates where I work get their protein from sources above, and those fuckers are huge.

[HeaT]

i have a friend that is vegetarian and trying to get in shape (not body build or lose weight)... i'm guessing just trying to get a bit more definition and strength...

can anyone suggest some diet tips (particularly sources of protein) for her?

also, i'm trying to convince her not to get one of those cross cruncher machines and do crunches, planks and side planks... can anyone recommend any compound exercises or aerobic exercies that can help suppliment these? particularly upper ab exercises since i can't think of any off the top of my head...

thanks

peanut butter, beans, broccoli, milk, eggs, yogurt, cottage cheese, cheese...energy or protein bars...oatmeal, nuts, artichoke...corn...avocado...soy products like tofu...bread...

im outi

Roberth

[MagnusMadness]

If you knew how much I weigh, you would prob think differently. I'm not a pro athlete I just do MMA and play rugby for my college. I don't plan on fighting until next year. I am not trying to put on any extra muscle until my instructor wants me to. He really wants me in the light heavy division next year. If I did fight heavy weight he wants me to be on the low end. I prefer muscles built to go rather than over all bulk.

Well do what your sensei tells you, but you may be shooting yourself in the foot in the long run. If you eat 5-6 times a day, ur meals will be around 2 or 3 hundred cals. That's just so low. How do you stay full?? Sometimes I'll eat two chicken breasts and a can of green beans as a meal and it keeps me full for every bit of 45 minutes.

[RockBogart]

Well do what your sensei tells you, but you may be shooting yourself in the foot in the long run. If you eat 5-6 times a day, ur meals will be around 2 or 3 hundred cals. That's just so low. How do you stay full?? Sometimes I'll eat two chicken breasts and a can of green beans as a meal and it keeps me full for every bit of 45 minutes.

Lots of water and will power.

[Soldier Zero]

peanut butter, beans, broccoli, milk, eggs, yogurt, cottage cheese, cheese...energy or protein bars...oatmeal, nuts, artichoke...corn...avocado...soy products like tofu...bread...

im outi

Roberth

Why the peanut butter? I know all natural has good fats, but it just has a large amount of it to be taking in.

[kane_warhead]

Can anyone recommend a exercise program that can help me lose 100 pounds?

Currently, I'm just jogging for 20-25 minutes per day. I eat a heavy breakfast and 2 - 3 snacks per day.

Any tips?

[Gain]

kane,

lift weights... build some muscle mass to help burn calories throughout the day... heheheheh, in b4 everyone else?

some of the other guys here can give you some good programs

but bench presses, military press, lunges, squats, pull ups and dead lifts seem to be essential... i guess...

i've been told it is better if you're starting out to stick to more compound exercises rather than isolated?

[HeaT]

Can anyone recommend a exercise program that can help me lose 100 pounds?

Currently, I'm just jogging for 20-25 minutes per day. I eat a heavy breakfast and 2 - 3 snacks per day.

Any tips?

really the easiest way...

i would do cardio 5 times a week...some serious running for 45 mins...alternate the days with biking for an hour...if you have access to a pool swim for 30 min, as in you are doing laps not messing around swimming...

change your diet to eating 5-6 times a day...

example:

breakfast
snack
lunch
snack
dinner
snack (optional if you are doing 6)...

soldier zero...

because it has protein? hahaha, he put emphasis on protein so it just came to me...but when i say peanut butter like i dont mean you eat it with a spoon and that is it, but more like on a sandwich...and this is just me but i do not look at what the fat content is, but rather just what the calories are...so i would control eat it like on a pbj i would put about 100 calories worth of peanut butter...

im outi

Roberth

[RockBogart]

Heat, I pmed him my diet which is pretty much consist of that variation. I eat about every 3 hours 6 times. Some times its 8 because I stay up and active far longer than most people. Like today I woke up at 10am. I probably wont go to sleep until 5am.

[Soldier Zero]

soldier zero...

because it has protein? hahaha, he put emphasis on protein so it just came to me...but when i say peanut butter like i dont mean you eat it with a spoon and that is it, but more like on a sandwich...and this is just me but i do not look at what the fat content is, but rather just what the calories are...so i would control eat it like on a pbj i would put about 100 calories worth of peanut butter...

im outi

Roberth

Well yeah, lol, but he said she wanted to get a little more definition. I thought PB would be better for someone looking to bulk.

Heat, I pmed him my diet which is pretty much consist of that variation. I eat about every 3 hours 6 times. Some times its 8 because I stay up and active far longer than most people. Like today I woke up at 10am. I probably wont go to sleep until 5am.

Oh wtf, get more sleep, shoot for at least 7. Sleep is probably one of the essential things for overall health IMO.

[RockBogart]

Problem is I don't get sleepy.

[HeaT]

Heat, I pmed him my diet which is pretty much consist of that variation. I eat about every 3 hours 6 times. Some times its 8 because I stay up and active far longer than most people. Like today I woke up at 10am. I probably wont go to sleep until 5am.

i would like to see how you can squeeze 1200 calories in 6 meals...meaning i wanna know for one day what you are eating exactly...

im outi

Roberth

[RockBogart]

I never said I eat 1200 exactly. The diet options are built around 1200-1500 cal depending on your option. Each "*" is an option. The 8oz yogurt cups I eat only have 45 calories. I keep myself feeling full by drinking a good amount of water. I typically eat the cereal,yogurt,salad,yogurt,salad,veggies.

12-1500 cal a day
730am
*1slice whole wheat toast with butter spray and jelly
*1/2 serving oatmeal with 1 piece of fruit
*protein shake with oj
*3 egg whites with 1 slice of toast
*oatmeal pancakes with sugar free syrup and butter spray
*Kashi brand cereal with 4oz soy or skim milk

1030am
*protein shake with a handful of raisins or banana
*rice cake
*1/2 serving of kashi crackers with small low fat yogurt
*1/4 cup fruit and low fat yogurt
*1/4 cup fruit and low fat cottage cheese

100pm
*4-5oz chicken,fish, or beef with a large salad with 2oz of salad dressing of choice
* Turkey sandwich with cheese on whole wheat ( mustard if you like, no mayo) no more than two a week

300pm
*protein shake 2 scoops with water
*8oz low fat yogurt
*1/2 cup of low fat cottage cheese with raw veggies

630PM
*see 100pm options
*see 1030am options

830pm
*12 veggie crisps (snyders) with 1/4 cup low fat cottage cheese
* raw veggies with 2oz cheese

[MagnusMadness]

I never said I eat 1200 exactly. The diet options are built around 1200-1500 cal depending on your option. Each "*" is an option. The 8oz yogurt cups I eat only have 45 calories. I keep myself feeling full by drinking a good amount of water. I typically eat the cereal,yogurt,salad,yogurt,salad,veggies.

12-1500 cal a day
730am
*1slice whole wheat toast with butter spray and jelly
*1/2 serving oatmeal with 1 piece of fruit
*protein shake with oj
*3 egg whites with 1 slice of toast
*oatmeal pancakes with sugar free syrup and butter spray
*Kashi brand cereal with 4oz soy or skim milk

1030am
*protein shake with a handful of raisins or banana
*rice cake
*1/2 serving of kashi crackers with small low fat yogurt
*1/4 cup fruit and low fat yogurt
*1/4 cup fruit and low fat cottage cheese

100pm
*4-5oz chicken,fish, or beef with a large salad with 2oz of salad dressing of choice
* Turkey sandwich w