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

[yah yaahh b*tch!]

Eww nigga u gay.

[Team Cable]

I think the Time article is bogus.

I'm more of a believer of the Michael Phelps school of working out: bust my ass, eat what I want.

I need to watch what I eat. I need and want to lose weight. But I don't. So I work out like crazy.

I lose weight, but slowly. What takes me a few months to do I could probably do in a month if I dieted.

[yah yaahh b*tch!]

Sometimes I wonder how fast my results would be if I ate health-ier. But I dont.


I feel like I have the right idea, but I still have a crap diet. For instance..in a day I could eat:

-Pancakes eggs sausage..lots of cheese and sour cream for breakfast
-a huge fattening cheeseburger ..cheese fries

Then later on that night..a peach, about 1/4th of a whole pineapple, half a gallon of water


Then before I go to bed ill eat like a bunch of gummy bears or something ridiculous. I ate 4 cinnamon rolls that you bake in the oven one night. 10 steps back.

[Truong]

BTW... for those who have high metabolism like me, do you guys ever feel your body temperature rise randomly during the day? I'm not talking about during or after exercise, but just doing nothing?

I have freakishly high metabolism. I eat 5 BIG meals a day and I struggle to gain weight. And yes, I always get random rise in body temperature. Especially at night when I get home from work, and just sit down to relax. My body will rise to an insane temperature that I absolutely have take off my shirt or I feel sick. I'm sure it's genetics, seeing as both my brother and cousin share the same condition. Even after a cold shower, for some reason we all feel crazy hot and have to stand outside on the balcony shirtless to cool off.

I guess that's what happens when you're Asian, lift weight, box, and do strenuous manual labor.

[Du Fugitive]

Oh god, someone read that tripe from that Time article? There are some valid points, but ugh...this is why assignment journalists are garbage. I don't even want to get into it right now as the response might just take almost as long as that article.

As for weight, it's never been a particularly good measure of health. Shift over to waist size, etc. etc. as other measures of health.

[EPIK WIN]

Anybody take or know about soluble fiber supplements like Metamucil? Are they good for you? Is it alright to take even if you aren't old and/or with constipation troubles?

[white shadow]

I have freakishly high metabolism. I eat 5 BIG meals a day and I struggle to gain weight. And yes, I always get random rise in body temperature. Especially at night when I get home from work, and just sit down to relax. My body will rise to an insane temperature that I absolutely have take off my shirt or I feel sick. I'm sure it's genetics, seeing as both my brother and cousin share the same condition. Even after a cold shower, for some reason we all feel crazy hot and have to stand outside on the balcony shirtless to cool off.

I guess that's what happens when you're Asian, lift weight, box, and do strenuous manual labor.

Good, so I see it's not just me. I don't get insanely hot that I have to take off my shirt, but I just feel my inner furnace rising.

[DeathReaper47]

Eww nigga u gay.

Mothafucka, don't post about tits if you aint gonna post pics.

[Las Vegas Pimp]

Anyone have or can recommend a good treadmill for under $500. Meant for everyday use, at least 1 hr a day.

[Soldier Zero]

Anybody take or know about soluble fiber supplements like Metamucil? Are they good for you? Is it alright to take even if you aren't old and/or with constipation troubles?

http://www.savvy-african.com/Psyllium.html

Alternatively, you can just eat Fiber One. Either as is or grind it up and use it as bread crumbs replacement.


Anyone have or can recommend a good treadmill for under $500. Meant for everyday use, at least 1 hr a day.

The outdoors. >_>

[Pablo_the_Mex]

Anyone have or can recommend a good treadmill for under $500. Meant for everyday use, at least 1 hr a day.

Just try craigslist. A lot of people are practically giving them away because most people never use them. And I too would have suggested running outdoors but you live in Vegas and would not want to pass out after a mile. That heat is horrible.

[huynhs87]

I seriously thought the same thing. Yeah I definitely agree with Pablo.

However if you run on a treadmill a lot you should do some hamstring work since the treadmill really develops quads because the treadmill helps pull your leg back thus neglecting hamstring development.

[Sacr3D]

So apparently, I gained weight since 1 month 10 days ago. I was 169 lbs when I started but now I'm at 174. My body fat was 19.2% now its 19.6% though. Trainer told me it was good but eh. How the fuck can I get rid of my fat.

[huynhs87]

What do you do?

[Epicurus]

So apparently, I gained weight since 1 month 10 days ago. I was 169 lbs when I started but now I'm at 174. My body fat was 19.2% now its 19.6% though. Trainer told me it was good but eh. How the fuck can I get rid of my fat.

fix your diet...

exercise is like 16.78% of the equation

less sugar, carbs, less calories

pretty simple stuff

[DeathReaper47]

What do you do?

More importantly, what do you eat. I changed my eating habits two weeks ago, and I've already lost more weight than the entire diet beforehand

[Sacr3D]

What do you do?

If you go back 2 pages you will find my post where I listed my exercises.

I know about good diet. I changed it right when I started going to the gym. I eat WAY better than before and feel great too. I do eat more than I used to since before I would just eat randomly. Here's how I eat nowadays:


Breakfast: Oatmeal + 1 Banana/Apple + Water (I drink about 2L of water a day)
Dinner: Chicken/Meat with salad ( I try to include a salad in everything I eat)
Snack: Yogurt
Supper: Same thing as dinner but a bit heavier with fruit as desert
Snack: Cereal/Yogurt/Glass of milk

I don't even eat junk food anymore or anything with sugar. Fuck I even stopped drinking alcohol and soda. I won't lie though I don't follow this 100% depending on whats in the refrigerator at times etc.

[Las Vegas Pimp]

The outdoors. >_>

I know that outdoors is the real way of running, that's how I can run 2 miles in under 12 mins. I have to run outdoors too for my Golden Retriever and German Shepherd to exercise when not at the dog park. It's not just for me though. But why not answer a simple question?

Anyway, I've been looking at the Weslo Cadence. Good brand of treadmills or no?

[huynhs87]

If you go back 2 pages you will find my post where I listed my exercises.

I know about good diet. I changed it right when I started going to the gym. I eat WAY better than before and feel great too. I do eat more than I used to since before I would just eat randomly. Here's how I eat nowadays:


Breakfast: Oatmeal + 1 Banana/Apple + Water (I drink about 2L of water a day)
Dinner: Chicken/Meat with salad ( I try to include a salad in everything I eat)
Snack: Yogurt
Super: Same thing as dinner but a bit heavier with fruit as desert
Snack: Cereal/Yogurt/Glass of milk

I don't even eat junk food anymore or anything with sugar. Fuck I even stopped drinking alcohol and soda. I won't lie though I don't follow this 100% depending on whats in the refrigerator at times etc.

Oh sorry about that. I see the list. But you would want to eat like you do. What is the super meal? Also I'd probably avoid the cereal as a snack. Eat something like peanut butter or eggs or something.

For your workout routine, I'd definitely recommend straying from 2x12. That isn't going to really put on muscle which should help you burn fat. Add in the squat, deadlift and keep benching. Push yourself with something like Ramping 5x5 where the last set of 5 is your working set and the first four are warm ups. So if you were squatting 185, I would do something like 105, 125, 145, 165, 185. Get some protein powder and that should help. Also, if you are able to do your working set the next time you should add more weight.

[Sacr3D]

I am actually planning to get some protein shake. I actually lowered the sets to 2x8 - 2x10 because I can lift much heavier now and I like it better than 2x12.

Was that a joke about super meal? lol I'll correct it.

I do an other machine that kinda replaces squatting for now. My trainer said I shouldn't do it until I get a stronger back.

[huynhs87]

I'm not exactly sure what a super meal is. Is that just a typo of supper? and that dinner is actually your lunch. If so, then my mistake lol.

But yeah, your back can definitely handle a squat. Most people don't believe they can do it.

When I first started training about a year and a half ago, I was squatting 95lbs. Just focus on maintaining form and doing it. Voila about a year later I was squatting 340lbs with considerable growth and definition in my legs. You just have to keep at it.

[Rhio2k]

If your morning weightlifting got interrupted before you even got half-way finished, is it okay to just do the whole thing all over some 10 hours later that same day?

[Soldier Zero]

*meal snip*

At most, I'd say add in more veggies if you can, but not a big deal. If you can follow it like 85% of the time, you'll lost a decent amount of fat.


Anyway, I've been looking at the Weslo Cadence. Good brand of treadmills or no?

Welso seems fine by this site's standards (http://www.mens-total-fitness.com/treadmill-recommendations.html#under500).

Another place for a quick read is here (http://www.treadmillreview.net/Article_best_treadmill_under_500.html).


I do an other machine that kinda replaces squatting for now. My trainer said I shouldn't do it until I get a stronger back.

Squats work your legs. You actually want to minimize lower back involvement. If anything, a stronger midsection is more important.


If your morning weightlifting got interrupted before you even got half-way finished, is it okay to just do the whole thing all over some 10 hours later that same day?

Personally, I'd skip the stuff I already did. Pick up where you left off pretty much. It's not a total loss if you miss one workout either, so no worries.

[dvljnkzm]

here's my take on nutrition and fitness. ill start with fitness.

my job is maintenance work at condos right at the beach, blaring sun and it requires me to walk 10-15 miles to 3 different high rise towers along with stairs containing 12 stories. i drink 3 quarts of water every day i work. my goal is 4 qrts but the foods i eat throughout the day contains 1 qrt of water.

for breakfast i eat fruits, blueberries, cantaloupes, apples, oranges, pineapples, or a bowl of cheerios with any random fruit i mentioned. mid morning snack, i usually have left over fruits for the very reason of 'mid morning snack'

lunch is salad with white chicken breast. sprinkle vinegar and olive oil. fills you up good. mid afternoon snack is whatever ice cream that comes to mind :D

dinner is whatever i want. (no fast food whatsoever)

my workout routine is that stetch thing i got from walmart where you stand on it and stretch it out with your arms in many directions. i do push ups sit ups, etc...fuck going to a gym, waste of money, use your imagination.

as far as nutrition goes...

25000 iu of beta carotene
random amounts of vitamin B, i think there's 7 types
1500 mg of vitamin C
i almost never take vitamin D since im out in the sun too much.
800+ iu of vitamin E

200 mcg selenium
400 chelated magnesium
100 mg grape seed extract
100 mg alpha lipoic acid


7 mg manganese
2 mg copper
up to 40 mg of zinc
these three produces another antioxidant called SOD, super oxide dismatuse

some of the stuff i take are chelated. i dont take calcium since some of hte pills i take contain 150 mg here and there, some are 100. i think the best you need would be at least 1000 mg of it.

green tea extract, i take this in pill form becuz i dont like the drink unless i add mad sugar and sugar defeats the purpose.

during my first two months at my job, i lost 30-40 lbs. i wasnt fat but i had a belly forming from eating too much fast food and drinking too much. i know there are more pills that i take here and i cant just name them at the top of my head but i do take centrum and my girl's slim quick becuz it contains shit in it thats healthy and part of my little plan.

in just 3 months i got right into shape. i feel great. i can eat almost anything i want becuz i burn it all off from my job and my work outs. its like im getting paid at my job to stay in shape.

when your past is riddled with almost every drug in the black market and you smoke cigarettes and weed avidly, i think its pretty smart to at least try and stay healthy. lately all i do is smoke weed with cigs. its a slow process and it takes time, only the ones with patience will succeed.

[Sacr3D]

@ Soldier Zero: Two salads every day isn't enough? What do you have in mind?


/Rant

It's funny how when I say to people that I gained 4lbs in one month and 1 week they auto assume its something bad cause I don't feel heavier or anything. But weird thing is I don't notice that my muscles have grown or anything. My fat didn't change but my body weight is heavier so I guess It's some added muscle weight...

[Soldier Zero]

@ Soldier Zero: Two salads every day isn't enough? What do you have in mind?

It might be enough, beats me. Optimal is 10 (or was it 15?) servings of veggies a day.

Not saying you have to eat that much if you don't want to, but for weight loss, a little more can't hurt.

Usually I like to snack on some simple stuff like baby carrots or sliced vegetables (mostly bell peppers).

It's convenient if you need to pack something on the go.

[Sacr3D]

That's a good idea for a snack on the go!

[Truong]

I have never been more ripped in my life, and it's also the first time I've got noticeably defined/thick looking abs.

My diet?

For the past 8 months....

Breakfast: Large bowl of oatmeal, scoop of ON Whey protein, shit load of honey, cinnamon.

Snack about 3 hours later: A chicken Shwarma, extra sauce.

Lunch: Chicken breast 6" subway sub, extra mayo.

Dinner: another 6" Chicken breast sub, extra mayo.

Sneak before bed: 4 eggs, chunk of butter, whole avocado.

I've been literally eating that for almost a year, and for the first time in almost 10 years of lifting, I finally shed that last remain few pound of baby fat. I've never had abs before til about 3-4 months ago.

I don't know what this diet's called, but it sure as hell is working.

[300 lb Eugene]

Thought some might want to watch

http://www.clarkbartram.com/video/how-get-great-abs


This guy is over 50 yrs old!!

http://forum.bodybuilding.com/photo/showgallery.php?ppuser=401680&cat=500

[DeathReaper47]

A chicken Shwarma, extra sauce.


Where do they sell these bad boys?

[Sacr3D]

Thought some might want to watch

http://www.clarkbartram.com/video/how-get-great-abs


This guy is over 50 yrs old!!

http://forum.bodybuilding.com/photo/showgallery.php?ppuser=401680&cat=500

Impressive, it's kinda easy to tell his age though... I guess his face gives it away.

One of my trainers in the gym (been giving me lots of feedback lately) is actually 58 years old and he really doesn't look like it.

http://s754.photobucket.com/albums/xx188/VALENTINEPAYNE/?albumview=slideshow

[BEWD]

I have never been more ripped in my life, and it's also the first time I've got noticeably defined/thick looking abs.

My diet?

For the past 8 months....

Breakfast: Large bowl of oatmeal, scoop of ON Whey protein, shit load of honey, cinnamon.

Snack about 3 hours later: A chicken Shwarma, extra sauce.

Lunch: Chicken breast 6" subway sub, extra mayo.

Dinner: another 6" Chicken breast sub, extra mayo.

Sneak before bed: 4 eggs, chunk of butter, whole avocado.

I've been literally eating that for almost a year, and for the first time in almost 10 years of lifting, I finally shed that last remain few pound of baby fat. I've never had abs before til about 3-4 months ago.

I don't know what this diet's called, but it sure as hell is working.

I'm surprised your ass isn't more bloated, as you're eating a fuckton more than even a competition body builder is. Anyone would get bigger doing a Bulking(which is what it's called) diet like yours.

[Epicurus]

Thought some might want to watch

http://www.clarkbartram.com/video/how-get-great-abs


This guy is over 50 yrs old!!

http://forum.bodybuilding.com/photo/showgallery.php?ppuser=401680&cat=500
pretty good


serge at 53 (http://www.youtube.com/watch?v=xOeRCWyqMf8)


and serge at 70+ (http://www.youtube.com/watch?v=cIPZgmxgg_s)

[Sacr3D]

It's really amazing to be that old and still be more fit than young people. Godamn I wish I grow old like that.

[Soldier Zero]

pretty good


serge at 53 (http://www.youtube.com/watch?v=xOeRCWyqMf8)


That's just epic x10 with the music.

[Kzoh]

Been about a year since I last posted in this thread,to date I have lost 163 pounds.
I currently weigh 217,Back in 07 I weighed 380.
Body Stats:
Before:56inch waist
Now:35 inch waist
Before:size 6xl shirt
Now:l shirt
Before:
http://i104.photobucket.com/albums/m192/Kzoh/151328-R1-02-0A_003.jpg
Now
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs162.snc1/6056_1224543610967_1150292170_701410_3008978_n.jpg
http://i104.photobucket.com/albums/m192/Kzoh/R1-5A.jpg?t=1250992726
http://i104.photobucket.com/albums/m192/Kzoh/R1-17A.jpg

[BrapBrapBrap]

Been about a year since I last posted in this thread,to date I have lost 163 pounds.
I currently weigh 217,Back in 07 I weighed 380.
Body Stats:
Before:56inch waist
Now:35 inch waist
Before:size 6xl shirt
Now:l shirt
Before:
http://i104.photobucket.com/albums/m192/Kzoh/151328-R1-02-0A_003.jpg
Now
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs162.snc1/6056_1224543610967_1150292170_701410_3008978_n.jpg
http://i104.photobucket.com/albums/m192/Kzoh/R1-5A.jpg?t=1250992726
http://i104.photobucket.com/albums/m192/Kzoh/R1-17A.jpg

Congrats man, keep up the good work!

Does anyone have a membership at a gym or YMCA?

I ask because due to certain circumstances I can't play sports outside for a while and I want to get a membership at a gym or YMCA

[Frozen Wings]

Been about a year since I last posted in this thread,to date I have lost 163 pounds.
I currently weigh 217,Back in 07 I weighed 380.
Body Stats:
Before:56inch waist
Now:35 inch waist
Before:size 6xl shirt
Now:l shirt
Before:
http://i104.photobucket.com/albums/m192/Kzoh/151328-R1-02-0A_003.jpg
Now
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs162.snc1/6056_1224543610967_1150292170_701410_3008978_n.jpg
http://i104.photobucket.com/albums/m192/Kzoh/R1-5A.jpg?t=1250992726
http://i104.photobucket.com/albums/m192/Kzoh/R1-17A.jpg

:wow:

Inspiring.

[Soldier Zero]

Been about a year since I last posted in this thread,to date I have lost 163 pounds.
I currently weigh 217,Back in 07 I weighed 380.
Body Stats:
Before:56inch waist
Now:35 inch waist
Before:size 6xl shirt
Now:l shirt
Before:
http://i104.photobucket.com/albums/m192/Kzoh/151328-R1-02-0A_003.jpg
Now
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs162.snc1/6056_1224543610967_1150292170_701410_3008978_n.jpg
http://i104.photobucket.com/albums/m192/Kzoh/R1-5A.jpg?t=1250992726
http://i104.photobucket.com/albums/m192/Kzoh/R1-17A.jpg

So beast had to look up and see your old post (http://forums.shoryuken.com/showpost.php?p=5454840&postcount=5681).


Good stuff man, congrats! :tup:

[Kzoh]

So beast had to look up and see your old post (http://forums.shoryuken.com/showpost.php?p=5454840&postcount=5681).


Good stuff man, congrats! :tup:

Thanks dude,I'm very passionate about living a healthy lifestyle and fitness.

[SIMPLY_HUGO]

Anybody try that ll cool j book?

I might buy it

and nice kzoh!

[korpse]

hey im 16, 5'8 and weigh 147. Im wondering how to build muscle mass in mainly my chest, triceps, biceps, and back. i currently say that i am pretty toned after losing a monster load of weight. currently my max for benching is 170lbs, i can do 15 reps of 30lbs dumbbell curls, havnt figured out my max number of pull ups but i can do 15 chin ups. So anyone know what would be the fastest way to improve these? especially chest tho cause i feel it is my smallest. my usual routine so far has been every other day doing 4 sets.
bench-160-8reps
curls-30lbs-15reps
dumbbell shrugs-50lbs-15reps
chin ups-4-7 reps
and 130lbs-10 reps of this thing not sure what its called but in this video http://www.youtube.com/watch?v=my6IroYcyEI at the 1:26 mark
i dont throw my back into it however.
any help, greatly appreciated.

[EPIK WIN]

Been about a year since I last posted in this thread,to date I have lost 163 pounds.
I currently weigh 217,Back in 07 I weighed 380.
Body Stats:
Before:56inch waist
Now:35 inch waist
Before:size 6xl shirt
Now:l shirt
Before:
http://i104.photobucket.com/albums/m192/Kzoh/151328-R1-02-0A_003.jpg
Now
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs162.snc1/6056_1224543610967_1150292170_701410_3008978_n.jpg
http://i104.photobucket.com/albums/m192/Kzoh/R1-5A.jpg?t=1250992726
http://i104.photobucket.com/albums/m192/Kzoh/R1-17A.jpg

Man that is really awesome...

How did you first get started? Did you go to a trainer or just start dieting or what? I'm trying to lose a good bit of weight within the next year and any tips you have would be great.

[Kzoh]

I started having health problems so I started eating healthy.I didn't start working out like I do now until I was almost a year in,I would walk a couple miles ever so often.Crawl before you walk,if you have willpower issues have a cheat meal once a week.I have a saying for myself;go 100% or not at all.This is a lifestyle change,not a diet.What you eat is your diet,so you are always on a diet.I was diagnosed with ms midway through my transformation,I was recovering from depression also.I could have felt sorry for myself and ate like crap again,but I didn't.Since july 9,2008 I have worked out mon-friday never missing,unless they were closed or car/ride issues.I do a 3 day weight split and 2 days of hiit cardio.If you want it bad(oh I wanted it bad baby!),you will put the work in.
Peace & Love
Kevin
ps:No such thing as cheating for me,I don't cheat at life or with my body.

[SIMPLY_HUGO]

Hey im 20


5'7 170 pounds. I want to get down to 155.

I would say im at about 13% body fat. I do 20 minutes of cardio a day, 50 x 3 sets push ups, 75 x 3 sit ups. daily

Also I practice SRK motion x 25 daily

[Soldier Zero]

Hey im 20


5'7 170 pounds. I want to get down to 155.

I would say im at about 13% body fat. I do 20 minutes of cardio a day, 50 x 3 sets push ups, 75 x 3 sit ups. daily

Also I practice SRK motion x 25 daily

Is there a time frame to lose the weight or no?

That could really change everything from "hardcore get your ass in gear" to "do this for a few weeks, then this, blah blah blah."

[huynhs87]

Kzoh, you are quite inspirational. Thanks for sharing that story.

About 3 months ago I was at like 13-13.5% body fat.

I just did a quick test and it said 10.5%. I'm really happy about that. I guess this program really does work.

My goal now is to hit 8.5% by the end of October. I will add some hill sprints soon.

Short term goal is 225lb squat for 20 reps and 345 deadlift for 8 reps. Probably both achievable within a month's time.

[EPIK WIN]

Yeah definitely thanks for sharing Kzoh. I hope I can reach those same results one day...

I've never really worked out in my life except when I was playing junior varsity football, so I'm just trying to do what I can from home six days a week with a a recumbent bike, a small set of dumbells, and a bench. I've also cut back a lot on what I eat, but I still don't feel like I'm quite "there" yet. Just trying to get some inspiration/ideas on what to do to take my shit to the next level.

[Kzoh]

You can do alot with what you have,it's def not an overnight thing.I still want to lose more bodyfat and 2 inches on my waist.You'll get there!,don't give up.

[BEWD]

^What's your diet like Kzoh? Do you follow the Seven Habits? that might help you lose that more body fat you need.

Also you're talking about your waist, do you do dragon flags + hanging leg raises?

[fistoftheryustar]

Ive always wondered why bigger doesnt always equal much stronger.. and why some small dudes are powerful as hell. well i felt out atleast half of it first hand.

ive decided to do a cutting phase thing, or a diet. i want to get back to my body fat from high school. my face looked less bloated. i did a year of strength training and even though the way i trained wasnt built for gaining size, i did gain a lot of size by accident.

anyway now that im on the diet and well ill admit vacation mixed with laziness. i realized i CANT lose the muscle size like I thought. sure im smaller but hell its much harder to get rid of than i thought. why i would want to lose it, i dont know.


what i noticed is that lifting with everyday objects or weights, after not doing a month of any strength training regiment... i am MUCH weaker. but my size is about the same. you only realize what you had til you lose it.


when school kicks in ill lift again, but im taking a break. now i realize not all big guys are that strong

[BEWD]

that's good you're finally realizing that fist, there's a difference between aesthetic muscles, and functional muscles.

If you want to gain functional muscles, than you have to lift really heavy weights at lower reps.

Also, some of those smaller guys are genetically gifted to have strength off hand, so not everything can be accomplished by just getting into the gym, but that's one of the best steps towards change.

[raeli]

I dunno, lately I've only gained weight. I've always been fat, so I've decided to go on a diet to at least get down to a presentable weight. I'm about 6'2'' and near 400 right now. I feel like total and utter shit, and I can't even run like I used to. On top of that I have a slow metabolism, so, shit's going to take a while before I see progress, probably. But my clothes fitting better would be nice, so, I'm doing this.

Cutting out completely:
Soda (if I need caffeine I can get tea or coffee. if i want something sweet, i'll drink those little sugar free koolaids)
Junk food (no more poptarts, taco bell, etc. if i have nothing to eat other than fast food, i'll look for the healthiest option on the menu that'll be more filling/satisfying and less fatty. Might need tips here.)

I'm fixing my sleep schedule so that I'm at least awake near breakfast time, as it's been out of whack for a while, so I'm going to be up by 9AM every day, and have a bowl of cereal or oatmeal a day. Something healthy in the cereal department, like, Life Cereal, Granola cereal, Corn Flakes.. If it needs flavor, a scoop of natural peanut butter should do the job and not add too many calories while adding hella nutrients.

Lunch every day I can do lunch meat/cheese on wheat bread, letuce + tomato if I have it, no mayo, or light mayo at best used sparingly. Turkey/Roast Beef/Ham/etc to switch it up, of course I'm going to be getting the low fat cuts.

Dinner, well, being my typically most calorie filled meal of the day.. I'll be cutting down on portions on whatever who I'm hanging with cooks. If there's not enough there to satisfy me (there likely won't be until my stomach shrinks back again.) I'll eat a salad with dinner, with light ranch dressing.

When my sleep pattern gets more regular, I'll probably start waking up a little bit earlier and get my old jogging route back in.

Any other tips? Besides quitting smoking. Can't do that atm.

edit: I'm also looking for stuff that I can take that'll speed along the process a little bit, I'm not looking for diet pills as I know those can have a shitton of side effects, but multivitamins and stuff.. what's going to be the best deal here?

[ISuckAtGames]

I dunno, lately I've only gained weight. I've always been fat, so I've decided to go on a diet to at least get down to a presentable weight. I'm about 6'2'' and near 400 right now. I feel like total and utter shit, and I can't even run like I used to. On top of that I have a slow metabolism, so, shit's going to take a while before I see progress, probably. But my clothes fitting better would be nice, so, I'm doing this.

Cutting out completely:
Soda (if I need caffeine I can get tea or coffee. if i want something sweet, i'll drink those little sugar free koolaids)
Junk food (no more poptarts, taco bell, etc. if i have nothing to eat other than fast food, i'll look for the healthiest option on the menu that'll be more filling/satisfying and less fatty. Might need tips here.)

I'm fixing my sleep schedule so that I'm at least awake near breakfast time, as it's been out of whack for a while, so I'm going to be up by 9AM every day, and have a bowl of cereal or oatmeal a day. Something healthy in the cereal department, like, Life Cereal, Granola cereal, Corn Flakes.. If it needs flavor, a scoop of natural peanut butter should do the job and not add too many calories while adding hella nutrients.

Lunch every day I can do lunch meat/cheese on wheat bread, letuce + tomato if I have it, no mayo, or light mayo at best used sparingly. Turkey/Roast Beef/Ham/etc to switch it up, of course I'm going to be getting the low fat cuts.

Dinner, well, being my typically most calorie filled meal of the day.. I'll be cutting down on portions on whatever who I'm hanging with cooks. If there's not enough there to satisfy me (there likely won't be until my stomach shrinks back again.) I'll eat a salad with dinner, with light ranch dressing.

When my sleep pattern gets more regular, I'll probably start waking up a little bit earlier and get my old jogging route back in.

Any other tips? Besides quitting smoking. Can't do that atm.

I'd recommend eating a snack like a granola bar or something like that in between your bigger meals. That helps speeds up your metabolism.

I have a slow metabolism as well, so when I started eating five times a day versus three times, I started taking shits more which in turn made me burn fat faster. Although, you find that you actually have to keep your eating schedule intact now hah hah.

[raeli]

Thanks for the tip, I've been obese my whole life but I'm starting to get serious self body image issues and I figure I might as well drop some of this fat before I hit rock bottom.

I had lunch just now, 3 hours after breakfast, 230 calorie meal. 2.5gs of fat, though. 98% fat free honey turkey (80 calories a slice, I only had one) and a slice of provolone on wheatbread.

[ISuckAtGames]

Yeah, you sound like you got a good meal plan. If you keep it active and stay consistent with it you'll lose the fat in no time. Once you start exercising a long with your diet you'll start feeling healtheir and healtheir. What it comes down to is being able to tell yourself to keep going, keep your motivation up. There may come a time where you have to change things up to kind of "trick" your body, but that's kind of way down the line. Just keep motivated and you're good to go. :)

[collaaapoppin91]

Lol, I love these threads. I used to be 260 back 3 yrs ago, dropped 60 pounds in 2 months by just cutting out fried foods, bad snacks, and heavy dinners. I ran every night, swimmed every day and just controlled my eating. Yeah, It was hell, but it sure pays off. I wish everyone luck who is trying to lose weight. Keep your head up and stay determined!

[BEWD]

^Raeli, read this thread first:

http://www.sherdog.net/forums/f15/read-first-d-s-faq-718093/

Make sure you read everything in there, and click the links as well.

To give you something right away, here's the habits I mentioned earlier:

http://www.sherdog.net/forums/f15/seven-habits-highly-effective-nutrition-317287/

Now the only habit here you don't have to pay attention to is #1, those were written several years ago, and research has shown that you don't really need to eat 5-6 small meals a day, you can easily get away with 3 larger ones or however many you want, as long as you reach your calorie goals.

I actually have a very high metabolism myself, which isn't necessarily a godsend when you're trying to bulk, but meh, I also break the habits periodically with my drinking of soda, but I figure since I don't drink alcohol or smoke it's an ok compromise.

[Soldier Zero]

Cutting out completely:
Soda (if I need caffeine I can get tea or coffee. if i want something sweet, i'll drink those little sugar free koolaids)
Junk food (no more poptarts, taco bell, etc. if i have nothing to eat other than fast food, i'll look for the healthiest option on the menu that'll be more filling/satisfying and less fatty. Might need tips here.

I've heard those Lipton and 4C powder stick mixes to-go are pretty good if you want something flavorful.

Fast food, eh, make do with what you can if you find yourself with no alternatives. If it sounds like it's Raging Demon on your heart, sure as hell don't get it. :lol:


I'm fixing my sleep schedule so that I'm at least awake near breakfast time, as it's been out of whack for a while, so I'm going to be up by 9AM every day, and have a bowl of cereal or oatmeal a day. Something healthy in the cereal department, like, Life Cereal, Granola cereal, Corn Flakes.. If it needs flavor, a scoop of natural peanut butter should do the job and not add too many calories while adding hella nutrients.

I've been trying to fix mine lately too since school's starting up again. Best recommendation I've heard so far is cut out computer/TV time the closer it is to your bedtime.

Cereal I've liked most is Multigrain Cheerios. Not too sweet, but not bland like cardboard. Chop up a banana or toss something else in if it doesn't fill you up.


Lunch every day I can do lunch meat/cheese on wheat bread, letuce + tomato if I have it, no mayo, or light mayo at best used sparingly. Turkey/Roast Beef/Ham/etc to switch it up, of course I'm going to be getting the low fat cuts.

Dinner, well, being my typically most calorie filled meal of the day.. I'll be cutting down on portions on whatever who I'm hanging with cooks. If there's not enough there to satisfy me (there likely won't be until my stomach shrinks back again.) I'll eat a salad with dinner, with light ranch dressing.

If you get tired of sandwiches, see if you can your hands on whole wheat pitas. Not the biggest change, but definitely nice to have something different. Tastes good if you pop it in the microwave for like 20 seconds.

Some brown rice is cool too if you don't mind making it. Cook a batch one day of the week then just use it whenever you want. If it's hard or dry, sprinkle water on it then microwave 30-60 seconds.


Any other tips? Besides quitting smoking. Can't do that atm.

Extra vegetables and fruits never hurt. If you ever find some, dig in. I like snacking on walnuts, cashews, and almonds if I'm too lazy to make something.

And I gotta say, don't attempt running/jogging right now. That is harsh on your knees if you're overweight. Do something you enjoy. Bball, tennis, cycling, jump rope, lift weights, DDR, walking, etc.

Anything will help as long as it gets you more active.

Make sure to plan ahead. I know that's pretty simple, but knowing what your day will be like first thing when you wake up helps a lot.


edit: I'm also looking for stuff that I can take that'll speed along the process a little bit, I'm not looking for diet pills as I know those can have a shitton of side effects, but multivitamins and stuff.. what's going to be the best deal here?

Multivitamins, I'm not sure what's good brand-wise, but just make sure it doesn't have iron in it. Most people say it makes them feel queasy and you're not a chick having a period every month, so you probably get enough iron from foods.

If I had to recommend one supplement, fish oil. Costco's got it for cheap.

[BEWD]

^Source of life no iron multi & Megafood Iron Free 1 daily are good multis for guys specifically.

[raeli]

Thanks guys. I'm going to eventually get back into DDR, I used to be pretty good at it and still have some fucking step charts memorized, and I know that shit burns calories, so.. sweet.

I'm going to just start out with walking around my block though, it's about a half mile, and it goes both uphill and down. I figure a little bit of that to help my knees (you're right, my knees are fucked) with some stretching beforehand to up my flexibility will help before I get back into DDR.


edit: My mom told me about these dietary supplements/diet pills she had, that were Green Tea based. Legit/not? Pros/cons?

[Team Cable]

I played DDR for the first time today in about three months. Tough.

The Challenge and Expert songs I could do before were ballbreaking. I even died on an Easy boss song.

After playing racquetball all summer I'm gonna start up with running next week. I'll be up to 20 miles a week in about a month. I have to, I gained about seven or eight pounds this summer. I can lift more now, but the time away from running didn't do me any favors.

[SIMPLY_HUGO]

Is there a time frame to lose the weight or no?

That could really change everything from "hardcore get your ass in gear" to "do this for a few weeks, then this, blah blah blah."

3 months- 4months. Then of course I would just keep it up.

Also Im eating 4-5x a day. And I poop alot. is this normal?

[Soldier Zero]

3 months- 4months. Then of course I would just keep it up.

Also Im eating 4-5x a day. And I poop alot. is this normal?

If you're not urinating from your ass (meaning it looks like normal crap), then it's cool. I'm assuming you're eating more fiber. Make sure to drink plenty of water or your stomach can cramp up pretty bad.

Doing more than push-ups and sit-ups would be helpful. If you don't have access to equipment, then you need to get a little creative with body weight exercises.

Some circuit stuff or conditioning workouts alone can be enough for intense exercise.

[maelstrom218]

So I've been working out for a while, and I've developed some decent gains (from 120 lbs. to 155-ish or so), and I'd like to gain another 20-25 pounds of muscle...but I just can't. I'm not sure if it's because I'm an ectomorph and my damn metabolism goes through everything so fast, or if it's because my workout routine is limited to begin with (I'm stuck with a crappy gym with only dumbbells and machines).

So my question's this: aside from going to a real gym and doing some kind of routine (I'm probably going to do stronglifts 5x5 if I get the chance), what kind of nutrient-dense, inexpensive foods can I consume that will help me gain (relatively healthy) weight?

I would go with GOMAD, but that much lactose is kind of scary and will probably wreak havoc with my system. And I already eat lots of high-fiber whole grain carbs like whole wheat bread and frosted shredded wheat. Any other ideas?

[huynhs87]

Might I suggest some olive oil or coconut oil. Just a spoonful is like 200 calories.

If you don't care about putting on clean weight, then just eat everything you see and add heavy cream and butter to everything.

[PozerWolf]

Alright guys, so I went to Wal-Mart and went ahead and got me the 'Perfect Push-ups'.

This was about a month ago.
I've been following the calendar that came with the product, and so far I can say it's been the best thing I've bought so far.

I don't see a differences, but everyone around me can.
I can, however, feel a differences. My shirt in the chest area feels tighter. Things feel lighter to pick up and I feel much stronger. Everyone around me is saying I look more buff.

It costs $20, but it's no doubt worth the buy.
You guys need to check it out! :D

[Soldier Zero]

So I've been working out for a while, and I've developed some decent gains (from 120 lbs. to 155-ish or so), and I'd like to gain another 20-25 pounds of muscle...but I just can't. I'm not sure if it's because I'm an ectomorph and my damn metabolism goes through everything so fast, or if it's because my workout routine is limited to begin with (I'm stuck with a crappy gym with only dumbbells and machines).

So my question's this: aside from going to a real gym and doing some kind of routine (I'm probably going to do stronglifts 5x5 if I get the chance), what kind of nutrient-dense, inexpensive foods can I consume that will help me gain (relatively healthy) weight?

I would go with GOMAD, but that much lactose is kind of scary and will probably wreak havoc with my system. And I already eat lots of high-fiber whole grain carbs like whole wheat bread and frosted shredded wheat. Any other ideas?

Probably need to figure out total calories consumed and just add 250 to it. Check your weight again in 2 weeks or so.

Whatever got you from 120 to 155 won't be enough to get you to 175-180. (hence checking the calories)

[Biggzy]

I dunno, lately I've only gained weight. I've always been fat, so I've decided to go on a diet to at least get down to a presentable weight. I'm about 6'2'' and near 400 right now. I feel like total and utter shit, and I can't even run like I used to. On top of that I have a slow metabolism, so, shit's going to take a while before I see progress, probably. But my clothes fitting better would be nice, so, I'm doing this.

Cutting out completely:
Soda (if I need caffeine I can get tea or coffee. if i want something sweet, i'll drink those little sugar free koolaids)
Junk food (no more poptarts, taco bell, etc. if i have nothing to eat other than fast food, i'll look for the healthiest option on the menu that'll be more filling/satisfying and less fatty. Might need tips here.)

I'm fixing my sleep schedule so that I'm at least awake near breakfast time, as it's been out of whack for a while, so I'm going to be up by 9AM every day, and have a bowl of cereal or oatmeal a day. Something healthy in the cereal department, like, Life Cereal, Granola cereal, Corn Flakes.. If it needs flavor, a scoop of natural peanut butter should do the job and not add too many calories while adding hella nutrients.

Lunch every day I can do lunch meat/cheese on wheat bread, letuce + tomato if I have it, no mayo, or light mayo at best used sparingly. Turkey/Roast Beef/Ham/etc to switch it up, of course I'm going to be getting the low fat cuts.

Dinner, well, being my typically most calorie filled meal of the day.. I'll be cutting down on portions on whatever who I'm hanging with cooks. If there's not enough there to satisfy me (there likely won't be until my stomach shrinks back again.) I'll eat a salad with dinner, with light ranch dressing.

When my sleep pattern gets more regular, I'll probably start waking up a little bit earlier and get my old jogging route back in.

Any other tips? Besides quitting smoking. Can't do that atm.

edit: I'm also looking for stuff that I can take that'll speed along the process a little bit, I'm not looking for diet pills as I know those can have a shitton of side effects, but multivitamins and stuff.. what's going to be the best deal here?

I'll give my two cents.

Diet-wise:

1) I would eat more meals throughout the day or "snacks" if you would like to call it. 3 meals is just not enough to keep your metabolism going. Back in college, one of my professors made an analogy that was pretty useful. "Your metabolism is like a campfire. Food is the logs and water is gasoline." Which brings me to my next point.

2) Drink a shitload of water. I drink a glass of water literally every hour. You won't be as hungry, you're constantly flushing out your system, and when you do eat you won't eat as much because you will get fuller quicker. If you're serious about losing weight, you don't need any other liquid besides water. No sodas, diet sodas, kool aid, nothing. Only water.

3) Try and eat foods that not processed, but fresh foods. So try and cut out frozen foods like (TV dinners, Hot pockets, etc.). Stick to things like chicken, fish, steak, fruits, veggies, peanuts, peanut butter.

4) Up your protein intake. People seem to think that because you don't lift, you don't need as much protein. Not the case. Maybe order some whey protein powder and have a shake as one of your snacks.

5) Take a multivitamin/multimineral.

If you really wanna lose weight theres 3 things you need to keep in check. Exercise, diet, and sleep. So get an exercise routine together. I was my heaviest at 250lbs, and am now down to 180lbs. I just got back on a more strict diet but its always pretty good.

Here's an example of my diet, exercise and sleep routine:

This is Monday-Friday (Excluding Friday night when I drink quite a bit of alcohol and usually go out to eat)

8am: Wake up

8:15am: 1 scoop whey protein

8:30am: Pre-workout supp, usually NO-Xplode

9am-11am"ish": At the gym. Typically 90 minutes of weights, followed by 15 minutes of abs and 15 minutes of cardio.

11am: Post workout shakes - 2 scoops whey + spoonful Glutamine

12:45pm: 2 slices wheat bread, 8oz turkey, mustard, good size serving of broccoli or asparagus.

3pm: Either Cottage cheese with pineapples or 2 scoops whey and 1 banana

5:30pm: Typically grilled chicken with a veggie, brown rice, and a salad.

8pm: 1 big ass scoop natural peanut butter

9pm: 1.5 scoops casein protein

11pm: Sleep

Wash, rinse, repeat.

I didn't include the vitamins and stuff I take, but can list them if need be. Hope this helps somewhat.

[BEWD]

^You can get away with 3 meals biggzy, as long as they reach your caloric goals, so if you're gonna eat fewer meals, then eat bigger portions.

edit: I would also add in Cottage Cheese instead of pure casein, but that's just me

[Biggzy]

^You can get away with 3 meals biggzy, as long as they reach your caloric goals, so if you're gonna eat fewer meals, then eat bigger portions.

edit: I would also add in Cottage Cheese instead of pure casein, but that's just me

Well thats not necessarily true. One big meal could technically meet your caloric goal, doesn't mean if you'll lose weight that way though. And yeah I eat cottage cheese sometimes at night but have been eating it during the day lately.

[BEWD]

^Oh yeah maybe I should've clarified more, I mean as far as maintaining your body and whatnot, you don't have to eat 6 or so smaller meals like Berardi originally suggested.

But yeah I recommended the cottage cheese at night, as the whey will give you immediate protein, while the casein wiill sustain you through the night, since you'll neeed both to offset catabolism, you could also drink milk too, but berardi recmomended against that since some people have indigestion problems.

[huynhs87]

I can't wait to go back to powerlifting. I'm starting to hate doing sets of 8 for deadlifts. I couldn't even get 325x8 today, just 7.

I need more calories. Hopefully after this volume training, I can bust through my previous PR.

Anyone have any idea of supplemental lifts for deadlift? I can't really think of any right now.

[Truong]

I can't wait to go back to powerlifting. I'm starting to hate doing sets of 8 for deadlifts. I couldn't even get 325x8 today, just 7.

I need more calories. Hopefully after this volume training, I can bust through my previous PR.

Anyone have any idea of supplemental lifts for deadlift? I can't really think of any right now.

Guys like Bill Starr swear by Good mornings to bust through deadlift plateaus.

[HeaT]

^Oh yeah maybe I should've clarified more, I mean as far as maintaining your body and whatnot, you don't have to eat 6 or so smaller meals like Berardi originally suggested.

But yeah I recommended the cottage cheese at night, as the whey will give you immediate protein, while the casein wiill sustain you through the night, since you'll neeed both to offset catabolism, you could also drink milk too, but berardi recmomended against that since some people have indigestion problems.

its better for him to eat 6 meals, as it increases your metabolism, so that will help with his slow metabolism...

im outi

Roberth

[huynhs87]

Guys like Bill Starr swear by Good mornings to bust through deadlift plateaus.

Cool, I started doing those awhile ago but bodybuilding sets currently. I'll switch it up to high weight low rep soon.

[I$AAC]

ok I'm such a newb when it comes to this subject so bare with me... I'm 28 yrs old I'm 6'2" and currently around the neighborhood of 230lbs. I want to get down to 210 at least but I want to build muscle as well. Lets say I'm going for more of the lean muscle look than getting bigger. Any tips on how I should start off? Also what supplements should I take and/or stay away from? Thanks guys!

[Kairio]

went on bulknutrition.com man they got some deals.

i think this should be all right, but someone tell work this out if it is a bad idea.

gonna order

Primaforce HMB
1fast400 Arginine Alpha Ketoglutarate 2:1 (AAKG 2:1)
Met-Rx 100% Ultramyosyn Whey
NO-xplode

a good combo, or is this flawed in many many ways?

also i take 1000mg of
Fish oil
Flaxseed oil

and
Green tea pills
multivitamin
every day

[Soldier Zero]

ok I'm such a newb when it comes to this subject so bare with me... I'm 28 yrs old I'm 6'2" and currently around the neighborhood of 230lbs. I want to get down to 210 at least but I want to build muscle as well. Lets say I'm going for more of the lean muscle look than getting bigger. Any tips on how I should start off? Also what supplements should I take and/or stay away from? Thanks guys!

This isn't probably what you want to hear, but check out the last 2 (or 3) pages. If you have more specific questions after going through those posts, ask away. :tup:

[white shadow]

Hm, what happens if you're getting enough exercise, but sometimes skip the adequate protein intake daily because of circumstance?

[TGC]

If you're not urinating from your ass (meaning it looks like normal crap), then it's cool. I'm assuming you're eating more fiber. Make sure to drink plenty of water or your stomach can cramp up pretty bad.

Doing more than push-ups and sit-ups would be helpful. If you don't have access to equipment, then you need to get a little creative with body weight exercises.

Some circuit stuff or conditioning workouts alone can be enough for intense exercise.

for people who want to even make their own cheap equipment, there are lots of sites out there

i use rosstraining.com personally. He makes some cheap equipment using cheap parts but when used correctly, hell of a workout.

[TGC]

I dunno, lately I've only gained weight. I've always been fat, so I've decided to go on a diet to at least get down to a presentable weight. I'm about 6'2'' and near 400 right now. I feel like total and utter shit, and I can't even run like I used to. On top of that I have a slow metabolism, so, shit's going to take a while before I see progress, probably. But my clothes fitting better would be nice, so, I'm doing this.

Cutting out completely:
Soda (if I need caffeine I can get tea or coffee. if i want something sweet, i'll drink those little sugar free koolaids)
Junk food (no more poptarts, taco bell, etc. if i have nothing to eat other than fast food, i'll look for the healthiest option on the menu that'll be more filling/satisfying and less fatty. Might need tips here.)

I'm fixing my sleep schedule so that I'm at least awake near breakfast time, as it's been out of whack for a while, so I'm going to be up by 9AM every day, and have a bowl of cereal or oatmeal a day. Something healthy in the cereal department, like, Life Cereal, Granola cereal, Corn Flakes.. If it needs flavor, a scoop of natural peanut butter should do the job and not add too many calories while adding hella nutrients.

Lunch every day I can do lunch meat/cheese on wheat bread, letuce + tomato if I have it, no mayo, or light mayo at best used sparingly. Turkey/Roast Beef/Ham/etc to switch it up, of course I'm going to be getting the low fat cuts.

Dinner, well, being my typically most calorie filled meal of the day.. I'll be cutting down on portions on whatever who I'm hanging with cooks. If there's not enough there to satisfy me (there likely won't be until my stomach shrinks back again.) I'll eat a salad with dinner, with light ranch dressing.

When my sleep pattern gets more regular, I'll probably start waking up a little bit earlier and get my old jogging route back in.

Any other tips? Besides quitting smoking. Can't do that atm.

edit: I'm also looking for stuff that I can take that'll speed along the process a little bit, I'm not looking for diet pills as I know those can have a shitton of side effects, but multivitamins and stuff.. what's going to be the best deal here?

Yo, here's the thing. When people go on these diets, 90% of them have no clue wtf they're doing, including me when i tried a year back. One of the biggest mistakes people make is to eat alot (based on weight/height/age/and how much you workout) People think you gotta eat less but really sometimes, depending on above stats, you might have to eat more. This is because you need to feed your body. People always go on these low calorie diets, lose shit load of weight, and then stop, and just repeat until they pretty much can't handle not eating. People who pay TOO much attention to weight don't realize where this weight loss is coming from, when you're eating too little it's sometimes 60-70% muscle. When you lose muscle, you're metabolism slows down. When that slows down, fat is easier to gain. Also with lower lean body mass, when they stop, their maintaince level is much lower, but they go back to the old diet. Therefore it creates a huge surplus, they gain the weight back faster than ever, sometimes even more, all with the added bonus of a slow metabolism because they practically killed it, so even less fat burning now.

So to lose weight, you need to figure out smoething called your basal metabolic rate (BMR) this is what your body requires everyday for you to just be alive lying in your bed. This number is then multiplied by a number based on activity levels (like workout 2-3, 3-5, 5-6 times a week)

You'll likely get a huge ass number. To lose weight, you have to now create a small deficit (probably 500 less than the number) To create this deficit you either eat less or exercise more. If you're exercising and eating alot, there's only fat to be burned, and muscle to be gained. If you're just eating less, likely your body turns to burning muscle before it burns fat, just because it requires more work for it to maintain the muscle than to just get rid of it. So best way is to do combination of both really, with the workout being hard weight lifting and cardio.

As far as supplements to take: There is really nothing that will help too much. There are those fat burners like hydroxycut or redline. These work because they heat up your body and your body uses calories to cool it down. How much calories? Let's just say cardio probably does more, and weight lifting does ALOT more. These are just there to help small amounts that add up big time, but will never just work by themselves with you sitting there. These are called thermagetics (sp?). There's a thermagetic called breakfast everyday. Eat it, and a healthy one.

Multivitamins are just there to help you once again in case there's a deficit anywhere. You don't want any deficits because you need all the energy and stayin healthy while you workout. If you already have enough vitamins you pee out 95% of excess anyways.

Protein powders : Again just a supplement, not even required if you can eat all your protein. Merely for convenience. Can supplement alot of protein in alittle drink though. Most people use them

Creatine : this stuf is great, helps you recover better, allows you to lift more. Downside is it's likely always a powder that taste like carbboard

Essential Fatty Acids: This comes from alot of fish like tuna and salmon, if not you can always buy supplment of it. I reccomend flax seed oil. Will help your entire body systems (immune, cardio, etc).

Yes the name has "fatty" in it, but up to 25% of your daily calories should come from fats, good fats though, not like trans fat (STAY THE HELL AWAY FROM THIS) This includes natural peanut butter, olive oil, avovadoes, nuts, alot more. The good fats are monounsaturated and polyunsaturated. Saturated fats is usually animal fats. You can have some as it's almost inevitable unless you're a vegan cause it's in milk, chicken, beef. Just keep to a minimal.

On the top of my head that's all i can think of for now

Im bored trying to fall asleep, it's why i typed long paragraphs, but if you have questions please ask and i'll try to be as helpful as i can. It is something i went through and I know I can help. It can get really deep and overwhelming if this is the first time you're trying to change your life. It's definitly a commitment. It all comes down to hard work and how much you want it.

[EPIK WIN]

People who pay TOO much attention to weight don't realize where this weight loss is coming from, when you're eating too little it's sometimes 60-70% muscle.

I'm finding out this is true... I've just started really dieting and exercising for almost a month now and I haven't really lost any weight. I was starting to get discouraged but I realized that I'm feeling better and my waistline seems to be getting smaller. I'm trying not to look at the scale too much now and just concentrate on my routine.

[TGC]

Yea when most people start, people notice they gain weight. This freaks them out to eat even less. This either means you're still eating too much, but don't jump to conclusions yet, or simply you're gaining muscle, or regaining "lost" muscle if you've previously worked out before

Eating more (but still within limits) and working out complement each other. You need to be on a program at least 2 weeks before making adjustments.

[Soldier Zero]

An easy way to check progress is take a picture every 2 weeks (if possible).

[Black Chanler]

chocolate mint is hands down the best muscle milk flavor available.

[xX_Deus_Xx]

would any of you guys know if a raw foods diet would work well with strength training?

[bosshogx]

I have a quick question for anyone who uses an elliptical machine. What should I be shooting for numbers wise for the RPM and resistance levels? I'm 33 years old, weigh ~195lbs. I try and get to the gym four times a week and stay on the elliptical for 45 minutes.

Currently, I'm averaging about 600 calories burned, travel ~5 miles, and keep the RPM around 70 in that 45 minute span. Since I've only started recently doing this, I've kept the resistance level down low, like 3 tops. I know that I need to bump it to a higher level but didn't know what would be good. 5, 10, 15, 20? The machine I use goes to 20 tops I believe. Also, should I get my RPM higher?

I applaud everyone in this thread for working out and getting buff, but for me this is merely me getting exercise after not doing it for so long in my life. Baby steps is the only way it will work and I mean to make it so. Once I get into a good rhythm going, I'll consider buying a heart rate monitor and start looking into adding weights into the routine.

Thanks for any advice guys.

[Soldier Zero]

would any of you guys know if a raw foods diet would work well with strength training?

I'm not sure if there's anything special about a raw food diet. If it's a lifestyle choice, I'm sure it's fine as long as you don't become deficient in certain nutrients.


I have a quick question for anyone who uses an elliptical machine. What should I be shooting for numbers wise for the RPM and resistance levels? I'm 33 years old, weigh ~195lbs. I try and get to the gym four times a week and stay on the elliptical for 45 minutes.

Currently, I'm averaging about 600 calories burned, travel ~5 miles, and keep the RPM around 70 in that 45 minute span. Since I've only started recently doing this, I've kept the resistance level down low, like 3 tops. I know that I need to bump it to a higher level but didn't know what would be good. 5, 10, 15, 20? The machine I use goes to 20 tops I believe. Also, should I get my RPM higher?

I applaud everyone in this thread for working out and getting buff, but for me this is merely me getting exercise after not doing it for so long in my life. Baby steps is the only way it will work and I mean to make it so. Once I get into a good rhythm going, I'll consider buying a heart rate monitor and start looking into adding weights into the routine.

Thanks for any advice guys.

Answered your own question. Test out the next level. Ridiculously easy? Bump it up til you feel like you're giving it at least a moderate effort.

[Shervin]

I need help with my diet. Not that I am overweight, but I would like to lose weight. I have been lifting for 3-4 years now and my biggest problem was always outside the gym. I NEVER knew/know what to eat and im still the same way. Turkey got REALLY old for me very fast and that was pretty much all I ate for lunch everyday. What do you guys do for snacks and stuff? If I can get my diet on point, I'd be set.

[I$AAC]

This isn't probably what you want to hear, but check out the last 2 (or 3) pages. If you have more specific questions after going through those posts, ask away. :tup:

thats actually what I needed thanks. I'm not happy with the way I look and I want to change things. And I have to say with some of the things I seen in this thread I'm inspired and now I have people to help me gauge my progress!

[BEWD]

would any of you guys know if a raw foods diet would work well with strength training?

I know of a lot of guys who swear by a raw food only diet, but ugh, with creepy crawlies like parasites and the like, as well as the big bads (E.Coli, Salmonella), there's things I'd never eat fully raw, meats being the main thing.

[TGC]

I have a quick question for anyone who uses an elliptical machine. What should I be shooting for numbers wise for the RPM and resistance levels? I'm 33 years old, weigh ~195lbs. I try and get to the gym four times a week and stay on the elliptical for 45 minutes.

Currently, I'm averaging about 600 calories burned, travel ~5 miles, and keep the RPM around 70 in that 45 minute span. Since I've only started recently doing this, I've kept the resistance level down low, like 3 tops. I know that I need to bump it to a higher level but didn't know what would be good. 5, 10, 15, 20? The machine I use goes to 20 tops I believe. Also, should I get my RPM higher?

I applaud everyone in this thread for working out and getting buff, but for me this is merely me getting exercise after not doing it for so long in my life. Baby steps is the only way it will work and I mean to make it so. Once I get into a good rhythm going, I'll consider buying a heart rate monitor and start looking into adding weights into the routine.

Thanks for any advice guys.

You want to go as hard as you can so you can hold a conversation but still breathing hard. If you can't, it's probably too high to be aerobic for you. And too low if you're not breathing hard at all.

[DeathReaper47]

Are protein shakes better before or after working out?

[The Epidemic]

Depends on what you are trying to do? Im my case i drink them b4 and after.

[bosshogx]

You want to go as hard as you can so you can hold a conversation but still breathing hard. If you can't, it's probably too high to be aerobic for you. And too low if you're not breathing hard at all.

Hold a conversation huh? Well normally that would probably be weird, but I get to the gym at 5am, so nobody is typically around. I'll give that a try tomorrow and let you know how it works out.

[The-Majestic]

Hi, I've recently started doing dumbbell work (p90x). But I can't really do the tricep workouts because... of my elbows. My right elbow has 5-6 audible pops for every rep. It starts hurting about halfway through the workout. I have a feeling that the pops are coming from a tendon as it moves across the elbow, but I don't really know. Any ideas?

The pain is not really enough to stop me, but it's concerning. I've been able to pop pretty much every joint in my right arm by flexing, for years.

[SIMPLY_HUGO]

Hey Is that LL cool j book good?

Serious talk.

[TGC]

Hold a conversation huh? Well normally that would probably be weird, but I get to the gym at 5am, so nobody is typically around. I'll give that a try tomorrow and let you know how it works out.

if you got an ipod trying singing along. If other people are around it may look weird but to get in shape you gotta have no ego anyways. :tup:


Hi, I've recently started doing dumbbell work (p90x). But I can't really do the tricep workouts because... of my elbows. My right elbow has 5-6 audible pops for every rep. It starts hurting about halfway through the workout. I have a feeling that the pops are coming from a tendon as it moves across the elbow, but I don't really know. Any ideas?

The pain is not really enough to stop me, but it's concerning. I've been able to pop pretty much every joint in my right arm by flexing, for years.


If it's the elbow hurting then I don't think it's good to keep going, but im no physician. Working out shouldn't hurt, unless you think the burn hurts. If it's not burning but real pain then pain means your body is telling you something is wrong, if possible have it looked it.

[Epicurus]

Are protein shakes better before or after working out?

after, body demands it more

[Debaser]

Has anyone tried the one gallon of milk a day thing? I'm 6'3 190 and I'm trying to gain weight.

[thurst]

it's kinda weird how it's ingrained in everyone that cardio is the best and easiest way to lose weight. i don't know about you guys but lifting is WAYYYY more easier for me to do than cardio. i'm pretty much where i want to be in terms of body shape, but i want to get rid of a little bit of fat so i'd be more ripped and the 30 mins of cardio (bike) i've added to the end of my workout kicks my ass way more than the rest of my workout, the treadmill was ok but i'd rather just run nad the elliptical had me gassed after like 10 mins lol

[TGC]

it's kinda weird how it's ingrained in everyone that cardio is the best and easiest way to lose weight. i don't know about you guys but lifting is WAYYYY more easier for me to do than cardio. i'm pretty much where i want to be in terms of body shape, but i want to get rid of a little bit of fat so i'd be more ripped and the 30 mins of cardio (bike) i've added to the end of my workout kicks my ass way more than the rest of my workout, the treadmill was ok but i'd rather just run nad the elliptical had me gassed after like 10 mins lol

LOL i agree with this. Basically if you want the best results, you look at what the typical american does, and do the opposite.

Actually if you want the best fat loss results you gotta do a combo of both. Cardio = burning fat while you do it. Weight lifting = burning fat after for hours.

Again if you're TOO tied onto weight, you're gonna think weight lifting sucks. Only time losing weight is good if you're in the massive department, which losing 35-80 lbs is cool, but when you're like...20% BF give or take 5%, you'd probably benefit more from doing both.

[Soldier Zero]

Are protein shakes better before or after working out?

Usually to be "optimal," as I've heard it, you should get a regular meal in a bit before the session, sip on half of the shake throughout your workout, and then finish the other half after.

I did sips during workout, but I had to resist the urge to finish the entire thing.


Has anyone tried the one gallon of milk a day thing? I'm 6'3 190 and I'm trying to gain weight.

There's info in the first five links given here (http://stronglifts.com/search-results/?cx=001115710761385160899%3Aiszzp4h_fwg&cof=FORID%3A11&q=gomad&sa=Search#1025).

Personally, I don't think it's ever a good idea to do. Sure, it's a load of protein, but hot damn it's a lot of sugar and saturated fat too.

Plus, milk ain't cheap and you feel pretty full from that much milk in a day.

If you don't care about the weight gains being fat or muscle, it's the simplest method to follow for weight gain.

[AkumaTX]

254 start of late April.

206 as of Yesterday.

About 4 weeks ago started doing weights, especially my upper body, since i have never really cared about it, till now.

[DeathReaper47]

it's kinda weird how it's ingrained in everyone that cardio is the best and easiest way to lose weight. i don't know about you guys but lifting is WAYYYY more easier for me to do than cardio. i'm pretty much where i want to be in terms of body shape, but i want to get rid of a little bit of fat so i'd be more ripped and the 30 mins of cardio (bike) i've added to the end of my workout kicks my ass way more than the rest of my workout, the treadmill was ok but i'd rather just run nad the elliptical had me gassed after like 10 mins lol

Agreed. I do 3 days of cardio and 3 days of weights. The cardio days aren't fun :sad:

[FallingEdge]

Aight, so with the SRK Body Transformation thread officially starting up, I expect to hit up this thread with more regularity and get some solid info from all the posters in this thread :tup:

http://forums.shoryuken.com/showpost.php?p=7442012&postcount=124

That's me. I'm 6'3'' and weigh 208 lbs. I have a little pudge going on and the man boobs are starting to form :wasted:

My goal is to initially lose some of the weight and focus on getting cut as opposed to gaining bulk. Obviously, diet is very important and I have one outlined and will be doing my best to stick to it. For the first month, I want to do a combination of weights and cardio before jumping into the Insanity DVD program (saw that in the Body Transformation thread, going to be crazy haha).

My question is in regards to supplements/protein shakes/etc. From what I have read in the thread, a lot of suggestions are related to gaining muscle/weight. Should I be trying to be taking these if I am wanting to lose weight? I am extremely ignorant when it comes to this so my apologies in advance if this is a dumb question. If I should be taking them, any suggestions? I remember reading some pages back about whey protein with oatmeal in the morning to help lose weight? Or am I totally wrong with that? Same with Slim Fast and other drinks like that. They are meant to replace a meal correct? Should I even be focusing on trying that?

I guess I just want to start this off right. What type of supplements/protein shakes/etc. should I be taking?

Thanks!

[DeathReaper47]

Same with Slim Fast and other drinks like that. They are meant to replace a meal correct? Should I even be focusing on trying that?
!

FallingEdge isn't black? *head asplode*

But for real, I'm actually doing the Slim Fast diet, it replaces 2 meals and then you eat whatever for dinner(as long as it ain't like Mickey D super combos or all you can eat buffets ya know? :rofl:). In four weeks, I've lost 20+ pounds(thats with 3 days of cardio and 3 days of weight lifting, I take a break on Saturday and eat whatever so I don't go crazy.

The Slim Fast Low Carb actually has MORE protein than the Protein version(20g compared to 16g) and 1g of sugar, so its pretty godlike. Plus, the Creamy Chocolate is pretty damn good.

I'm definitely not a pro or anything like that, but remember that its pretty much 80% diet, 20% exercise or some crazy ass ratio like that.

Good luck man! I joined that challenge too so I'll be around :rofl:

[TGC]

Aight, so with the SRK Body Transformation thread officially starting up, I expect to hit up this thread with more regularity and get some solid info from all the posters in this thread :tup:

http://forums.shoryuken.com/showpost.php?p=7442012&postcount=124

That's me. I'm 6'3'' and weigh 208 lbs. I have a little pudge going on and the man boobs are starting to form :wasted:

My goal is to initially lose some of the weight and focus on getting cut as opposed to gaining bulk. Obviously, diet is very important and I have one outlined and will be doing my best to stick to it. For the first month, I want to do a combination of weights and cardio before jumping into the Insanity DVD program (saw that in the Body Transformation thread, going to be crazy haha).

My question is in regards to supplements/protein shakes/etc. From what I have read in the thread, a lot of suggestions are related to gaining muscle/weight. Should I be trying to be taking these if I am wanting to lose weight? I am extremely ignorant when it comes to this so my apologies in advance if this is a dumb question. If I should be taking them, any suggestions? I remember reading some pages back about whey protein with oatmeal in the morning to help lose weight? Or am I totally wrong with that? Same with Slim Fast and other drinks like that. They are meant to replace a meal correct? Should I even be focusing on trying that?

I guess I just want to start this off right. What type of supplements/protein shakes/etc. should I be taking?

Thanks!

Honestly, weight wise: You probably are good, or min to lose is probably 8 lbs to be an even 200. Just eat right and workout to gain muscle. Protein is essential for anything you do because it's an essential amino acid, it kinda builds your body lol, and that's all these protein shakes are...protein.

It's pretty simple:
Deficit in maintenance calories = weight loss
Maintenance calories = stay the same
Surplus = gain weight.

All those weight gainers and ish make you gain weight because they are loaded in calories. For you, if you were to sit there, i'd say you're around 2200 calories (REAL BIG ESTIMATE, TAKE WITH GRAIN OF SALT). If you start working out, you're maintenance (depending how much you work out per week) can be as high as 3200+ (because the maintenance rises as you workout more). So just need to create a deficit while also working out and you're gonna lose weight. Try not to lose more than 2lb a week, although initial weeks may see no weight or even weight gain (due to heavy lifting, you'll likely gain muscle before you lose fat, but it's also very unlikely to gain fat and gain muscle as long as you eat right)

This is the jist of it, let me know if you have more questions.

[DeathReaper47]

I'm personally eating 1000-1200 calories a day, working fine for me so far.

[FallingEdge]

Honestly, weight wise: You probably are good, or min to lose is probably 8 lbs to be an even 200. Just eat right and workout to gain muscle. Protein is essential for anything you do because it's an essential amino acid, it kinda builds your body lol, and that's all these protein shakes are...protein.

It's pretty simple:
Deficit in maintenance calories = weight loss
Maintenance calories = stay the same
Surplus = gain weight.

All those weight gainers and ish make you gain weight because they are loaded in calories. For you, if you were to sit there, i'd say you're around 2200 calories (REAL BIG ESTIMATE, TAKE WITH GRAIN OF SALT). If you start working out, you're maintenance (depending how much you work out per week) can be as high as 3200+ (because the maintenance rises as you workout more). So just need to create a deficit while also working out and you're gonna lose weight. Try not to lose more than 2lb a week, although initial weeks may see no weight or even weight gain (due to heavy lifting, you'll likely gain muscle before you lose fat, but it's also very unlikely to gain fat and gain muscle as long as you eat right)

This is the jist of it, let me know if you have more questions.

Nah, that makes sense. So if I wanted to get some whey protein, that would be fine as long as I continue to exercise/maintain diet and have that deficit in maintenance calories? The protein I get from that will be used to build my body as opposed to fats and the like. At least, that's what I think I understand it as haha.

Thanks.

[Soldier Zero]

Nah, that makes sense. So if I wanted to get some whey protein, that would be fine as long as I continue to exercise/maintain diet and have that deficit in maintenance calories? The protein I get from that will be used to build my body as opposed to fats and the like. At least, that's what I think I understand it as haha.

Thanks.

Use calories as a rough guideline.

Yes, a deficit will help you lose weight most of the time, but don't think that's the only means of doing it.

If you kept calories the same while daily supplementing fish oil, you would actually burn fat.

[TGC]

I'm personally eating 1000-1200 calories a day, working fine for me so far.

Holy shit man that's starving even for a woman. You are probably losing weight, but you gotta ask yourself from what...muscle or fat? Losing muscle means slower metabolism and when you eat that little regardless how big you are you WILL lose muscle. This is the main reason why people stop diets and gain it back faster with more, no muscle, no metabolism.


Fallingedge: Also about slimfast. All it is it pre-digested food. You can use it like once a day for convience. but whenever you can, eat real food, not drink food. Just like whey protein shakes, it's meant to be a supplement not a meal replacement.

[Rhio2k]

http://forums.shoryuken.com/showpost.php?p=7442012&postcount=124

That's me. I'm 6'3'' and weigh 208 lbs. I have a little pudge going on and the man boobs are starting to form :wasted:


The fu-...dude...looks like someone stole your appendix!! They can constantly run psa's about not falling asleep outdoors in areas known to be inhabited by roving packs of coyotes, but do people listen? Noooo....

[FallingEdge]

Use calories as a rough guideline.

Yes, a deficit will help you lose weight most of the time, but don't think that's the only means of doing it.

If you kept calories the same while daily supplementing fish oil, you would actually burn fat.

gotcha. I'll get some fish oil and start to have whey protein in the mornings after my oatmeal. Or should they be a post workout thing?


The fu-...dude...looks like someone stole your appendix!! They can constantly run psa's about not falling asleep outdoors in areas known to be inhabited by roving packs of coyotes, but do people listen? Noooo....

Haha. I was walking around for 2 weeks with a burst appendix in 2007. Doctors didn't understand why I wasn't in more pain. Ended up being in the hospital for a week. Missed Evo because of it :lame:

[Rhio2k]

Haha. I was walking around for 2 weeks with a burst appendix in 2007. Doctors didn't understand why I wasn't in more pain. Ended up being in the hospital for a week. Missed Evo because of it :lame:

So THAT'S why the scar is so big...people I know who got it out in time only have like a quarter-incher.

[DeathReaper47]

Holy shit man that's starving even for a woman. You are probably losing weight, but you gotta ask yourself from what...muscle or fat? Losing muscle means slower metabolism and when you eat that little regardless how big you are you WILL lose muscle. This is the main reason why people stop diets and gain it back faster with more, no muscle, no metabolism.


Fallingedge: Also about slimfast. All it is it pre-digested food. You can use it like once a day for convience. but whenever you can, eat real food, not drink food. Just like whey protein shakes, it's meant to be a supplement not a meal replacement.

Well I was only around 2000 calories a day before and not getting anywhere, so this helps me a lot. I'm actually benching more than ever, I still get anywhere from 50-60g of protein a day, and I don't see the big problem yet.

And Slimfast are meal replacements, not supplements.

[TGC]

Have you seen what's in slimfast? Pretty much milk sugar and chocolate, and crappy vitamins. Most of the "carbs" is sugar. They are supplements because you can't replace your entire diet with nothing but. Well i guess you can but it's not gonna be very healthy that's for sure. Can't just count calories otherwise you can go on a kit kat diet as long as you're below maintenance. You are seriously better blending milk/protein powder/oats along with a multivitmin and drinking nothing but that than that piece of shit called slimfast. Probably cheaper in the long run too.

also if anyone is interested:
http://www.megaupload.com/?d=VNQEA50Y

this is a BBC news thingy that explains 10 things to know about weight loss. Haven't watched it all yet, but it's a better starting point than nothing i'm sure. I'll post a small review later.

[DeathReaper47]

They're not my entire diet, and the Slimfast I use has 1g of sugar and 6g total carbs. I still eat lean meats, fruits, no sugary snacks/soda, etc.

Either way, we'll see in a couple of months if I'm wasting my time.

[AkumaTX]

DAMN YOU TACO BELL AND YOUR AWESOME FRUTISTAS!!!!

250 calories in those things but yet so awesome :)

[twigster]

Just started cytogain today.

Stuff is tough to drink.

2 cups o dat milkshake keeps you full for a long ass time.

[bosshogx]

if you got an ipod trying singing along. If other people are around it may look weird but to get in shape you gotta have no ego anyways. :tup:

I really tried to sing out loud, but I ended up just barely whispering out the words. That'll be the hardest part of this whole workout. :bgrin:

So today was my first day at a higher difficulty level. Before I was on levels 1-3 (out of 20), but today I decided to go for level 10. Wow, what a difference in how hard I was working. Here are my results:

45 minutes/70 RPM's/4.5 miles/750 calories

The time, distance, and RPM's stayed the same but my calorie burn increased by 150 over my normal routine. The problem is that I don't know if this is good, average, or bad given my age/weight (33/195lbs). Any elliptical machine guys here to compare numbers?

If I can keep this routine going, I'll start to look into this weight lifting stuff you gents seem so interested in.

[Soldier Zero]

I really tried to sing out loud, but I ended up just barely whispering out the words. That'll be the hardest part of this whole workout.

The entire "being able to keep a conversation" method is not literally speaking out loud, but keeping a pace where you would be able to talk with someone as you exercise.

If you were going balls out, there's no way you could be able to talk someone at the same time.

[bosshogx]

The entire "being able to keep a conversation" method is not literally speaking out loud, but keeping a pace where you would be able to talk with someone as you exercise.

If you were going balls out, there's no way you could be able to talk someone at the same time.

Oh, glad you cleared that up for me. That would have been embarrassing. I'm going at a pace that I could probably hold a conversation with someone so I may have it right for now. Today I did the same workout as yesterday and yielded the same results. It was a lot more tiring today, but that probably had to do with me working out less than 12 hours earlier.

[ssjbrydon]

anyone ever had shin splints?

i'm wondering why i've just started getting them really bad lately. my calves are pretty strong and my stride isnt very long. i'm wondering if it may be a shoe problem. has anyone had to deal with this? for the first time i'm gonna have to stretch my lower legs before i run.

[tech master]

i usually only get shin splints if i havent been running on concrete for awhile (months). i have access to an elliptical and usually do my cardio on that.

[TGC]

anyone ever had shin splints?

i'm wondering why i've just started getting them really bad lately. my calves are pretty strong and my stride isnt very long. i'm wondering if it may be a shoe problem. has anyone had to deal with this? for the first time i'm gonna have to stretch my lower legs before i run.

Try running shoes if you are running?

I know running shoes helped one of my buddies out, especially the less arch you have on your feet the less of a natural runner you are. He had lower back problems and shoes fixed that. There are some running shoe stores in your local area too that will analyze your stride and fit the perfect shoe for you. give it a try.

[fistoftheryustar]

Ever since I started bulking up (an added 15-20 lbs of muscle) I started to get shin splints. Will bulking up on my calves or legs help? Or should a bulked out person not be running?

I saw a video of a pro bodybuilder winning a sprinting race. For that he had to train, I wonder if he gets shin splints too.

[Soldier Zero]

Shoes with too much heel lift and support = problematic

[TGC]

Like I said, the best way is to get your stance analyzed. majority of people just need regular running shoes to fix their problems, but hey people are born differently. The way some people's joint placement is, they are naturally stronger and faster. Some are born runners, doesn't mean you can't become one, you just need help.

Also i don't know if exercises will help that much. Shin splints for some odd reason happens when your heel strikes the ground too hard or some shit. I don't know too much about the subject, but it's not because you got weak leg muscles, it has more to do with below the ankle and the heel, arch of foot, and your stride more than anything

[FallingEdge]

I just got me some running shoes but I think I am going to return those and get some cross training shoes instead. I want to do dome plyometrics and the Intensity workout so I just want to have the proper shoes. I used to just use basketball shoes for running but they started to hurt my feet. As soon as I switched to running shoes, I felt a difference and the pain went way.

Must be the shoes lol.

[AkumaTX]

Ok so i hurt my back while pulling weights in a sitted row.

A. Can i continue weight lifting with pain at lower weights for a while
B. Chiropractor
C. Other suggestions?

[I$AAC]

http://www.beachbody.com/product/fitness_programs/best_sellers/insanity.do?code=BBHOME_PARSEA_INS

anyone know anyone thats on this?

[Ryad]

Anyone into cross fit?

[FallingEdge]

http://www.beachbody.com/product/fitness_programs/best_sellers/insanity.do?code=BBHOME_PARSEA_INS

anyone know anyone thats on this?

I plan to start it sometime in Oct/Nov. Need to slowly work my way into that haha.

[I$AAC]

ok I ogtta question. Say your doing the p90x. Now I heard it's more cardio then anything so naturally you'll lose weight. Now what if your doing the program but you wanna work on getting bigger in certain areas (i.e. arms) at the same time. Is it possible or would it be best to wait after the program is done

[DeathReaper47]

ok I ogtta question. Say your doing the p90x. Now I heard it's more cardio then anything so naturally you'll lose weight. Now what if your doing the program but you wanna work on getting bigger in certain areas (i.e. arms) at the same time. Is it possible or would it be best to wait after the program is done

Its possible to do both, if you can schedule it in and your body can handle it.

[HeaT]

Anyone into cross fit?

ive tried it, its pretty pretty nice...its a hell of a workout, but you do fell hella good afterwards...its a good way to increase your endurance, strength, and size...imo you would actually be more fit and have more functional strength, then if you were just doing weightlifting...so if you are an athlete i would say it would be better for you...

im outi

Roberth

[TGC]

ok I ogtta question. Say your doing the p90x. Now I heard it's more cardio then anything so naturally you'll lose weight. Now what if your doing the program but you wanna work on getting bigger in certain areas (i.e. arms) at the same time. Is it possible or would it be best to wait after the program is done

It's kinda hard, it usually only works for the gifted, you may see small gains, but very little. Arms sometimes look bigger, but in reality they're just more defined because of the fat loss. To get bigger you need to eat more, and to lose you need to eat less, it's a constant struggle if you try and do both. There is also way too much volume in p90x for you to get big, most people don't get big on the program, mostly just lean up, regardless of what tony horton says in the program("8-10 size, 12-15 lean")

[Soldier Zero]

Ok so i hurt my back while pulling weights in a sitted row.

A. Can i continue weight lifting with pain at lower weights for a while
B. Chiropractor
C. Other suggestions?

Don't lift. The weights aren't going anywhere.

See how you feel in 3-7 days and if it still bothers you, then see a specialist.


http://www.beachbody.com/product/fitness_programs/best_sellers/insanity.do?code=BBHOME_PARSEA_INS

anyone know anyone thats on this?

No idea, but you can try this out for 28 days (http://www.warpspeedfatloss.com/index1.php) and it's slightly cheaper. Testimonials on the page so that's always good.


.so if you are an athlete i would say it would be better for you...

Definitely not. There's a reason athletes have coaches.

IMO, it's a fad. It is challenging, no doubt, but anyone can put together a complex.

On the plus side, it's better than what most people do and will give you some nice strength gains & intensity from the variety of compound lifts. Problem with that, well, it's not that much better than what people are doing now.

Doing Cross Fit will get you better at Cross Fit.

[Ryad]

What other programs are you comparing cross fit to when you say that, Zero?

[yah yaahh b*tch!]

Recent pic. Still have sloppy eating habits so its taking longer than it probably should.

http://i32.tinypic.com/bfs7s5.jpg

[Soldier Zero]

What other programs are you comparing cross fit to when you say that, Zero?

Nothing specifically. Most people who just go to the gym that lift usually do body-part splits and for legs, squat at most, but rarely address the hamstrings.

Cross Fit does more technical and useful lifts, but professional athletes (college & pro levels) have specific programs designed. Ones that are to increase strength, speed, power output, balance/coordination, and target imbalances.

[HeaT]

Definitely not. There's a reason athletes have coaches.

IMO, it's a fad. It is challenging, no doubt, but anyone can put together a complex.


im not sure what you mean by there is a reason athletes have coaches...crossfit is generally better for functional strength which athletes need...a lot of the lifts that are done in crossfit athletes use (hence it would IMO be better for an athlete to do rather than a bodybuilder)...so im not sure what you mean...

im outi

Roberth

[huynhs87]

I think crossfit is a fad too. kind of like how people think P90x is so awesome. Yeah it's better than being sedentary but it's not better than anything else conventional out there.

Well most people are just silly if they neglect the hamstrings.

I mean I was doing a deadlift at the gym and some people came up to me and asked if I have ever heard of crossfit. Sure I have, but I'm getting great results on my program so I'm sticking with it.

Honestly I believe crossfit is good for girls, .

[Soldier Zero]

im not sure what you mean by there is a reason athletes have coaches...crossfit is generally better for functional strength which athletes need...a lot of the lifts that are done in crossfit athletes use (hence it would IMO be better for an athlete to do rather than a bodybuilder)...so im not sure what you mean...

im outi

Roberth

Coaches write specific tailored programs for an athlete and his/her needs. Some trainers actually incorporate other aspects of program design into their Cross Fit, which is good, but not all of them, which is the bad.

A golfer, quarterback, and cyclist can all follow Cross Fit, but they all have different sport-specific goals in mind. Golfer needs rotational power, quarterback quick & strong overhead throwing, and a cyclist needs strength & endurance in the legs. (and I know about the "Cross Fit for" variations)

If Cross Fit gets people who don't exercise on a regular basis more active, then that's great, but it's definitely not the best option for everyone.

If anyone's interested, Eric Cressey actually covered the topic this week, see here (http://ericcressey.com/crossfit-for-baseball).

[TGC]

Well anybody who has a good foundation for lifting is gonna think p90x/crossfit is a hell of a fad, because they know what they're doing.

This is also america, where the other 80% trying to get fit or whatever DON'T know what they're doing, it's why they participate in these new diet programs that come out all the time.

I usually don't follow them and all, but p90x actually does tell how many calories to eat, and this is usually the biggest program of all with most other programs. Lately stuff like bowflex are advertising "burn fat, build muscle, no diet can do that." Stuff like this is what makes people fail so much, just lack of knowledge, which is just caused by plain laziness to look up information.

[AkumaTX]

With any new routine, you just have to suck it up for 6 weeks before the mind becomes accustomed to it. The problem i see with these new cross fit programs is that people who have never worked out in their life all of a suddenly want to jump into these intense work out sessions and expecting instant results. When i first started working out, I knew all i had to do was get over the 2 week hump and then the 6 week hump, now I feel weird when I do not work out. Another major issue i have with these programs is that you are doing it at home, and honestly how many times have we been home and decide to do something else because it is there. I could easily afford to buy gym equipment but I know i will not use it. Nothing beats jogging at the park, lifting at the gym, and having my house be just for rest and relaxation.

[Ryad]

Well to be fair, I think crossfit (at least from its foundations document) isn't advertising its compatibility/effectiveness of training athletes at specific sports. Rather, it is targeted at an audience that wants to reach an overall fitness in as broad a definition as possible.

I don't do cross fit. But overall fitness is what I am looking for, and I am wondering if there are any other programs you guys know that aim for such a goal.

[Soldier Zero]

Well to be fair, I think crossfit (at least from its foundations document) isn't advertising its compatibility/effectiveness of training athletes at specific sports. Rather, it is targeted at an audience that wants to reach an overall fitness in as broad a definition as possible.

I don't do cross fit. But overall fitness is what I am looking for, and I am wondering if there are any other programs you guys know that aim for such a goal.

Anything from Ross Enamait. He has 2 or 3 books out, each goes for 20 or 30 dollars. Might be able to find them cheaper on ebay or something.

[fistoftheryustar]

How often do you get those cheesy "alpha" looks from dudes at the gym who just started a month or two ago? Mostly caused by doing a lot of weight or just something that cant really do.

It doesnt happen everytime, but at the college, there are still a lot of people that need to grow up. I think today, one guy was like "look at him" and his cheese leader was like "pshh thats easy, i could beat his ass"

hahaha. why cant people realize that some people are good at some exercises (either naturally, because like they like the exercise, or train hard to get there) and some people are better at other things.


maybe its cuz im short and look young. but i know this happened to other people in here at some time or another. the regulars and heavy lifters are all cool with each other. the 3-month-new guys are never humble. Day 1 or day 2. The next few weeks they wannabe Jason Statham and Gerard 300 Butler.

[AkumaTX]

^^

that is why i go at nights to the gym. Less people and they tend to me more humble and not cocky. It would piss me off when there would be a machine i wanted in the day, but a group of 4-5 guys would be trying to out due each other for over an hour.

[fistoftheryustar]

^^

that is why i go at nights to the gym. Less people and they tend to me more humble and not cocky. It would piss me off when there would be a machine i wanted in the day, but a group of 4-5 guys would be trying to out due each other for over an hour.

^Haaa ha the people i mentioned in my post came in a pack of 5 just like that. What was weird was that they werent young this time, maybe 20 (which isnt the youngest at a college.) Im used to the freshman saying "psh he can do 3 pull ups because hes on steroids."


I used to laugh when people grunted like they were passing a stone at the gym. Really they are just doing them and they probably dont realize theyre doing it. Nothing really bothers me in the gym cept for "alpha bros" at the gym. The ones who wannabe alpha are always the guy who have a tiny amount of muscle. More to prove I guess.

[tech master]

How often do you get those cheesy "alpha" looks from dudes at the gym who just started a month or two ago? Mostly caused by doing a lot of weight or just something that cant really do.

It doesnt happen everytime, but at the college, there are still a lot of people that need to grow up. I think today, one guy was like "look at him" and his cheese leader was like "pshh thats easy, i could beat his ass"

hahaha. why cant people realize that some people are good at some exercises (either naturally, because like they like the exercise, or train hard to get there) and some people are better at other things.


maybe its cuz im short and look young. but i know this happened to other people in here at some time or another. the regulars and heavy lifters are all cool with each other. the 3-month-new guys are never humble. Day 1 or day 2. The next few weeks they wannabe Jason Statham and Gerard 300 Butler.

Sometimes i get the "alpha male" stare or they shortly look at me to compare i guess but thats usually only when i'm lifting a good amount of weight. So i try and take it as an inadvertent compliment. Other than that, everyone at my old gym (i work out in my garage now) was incredibly nice.

I actually get compliments sometimes, especially by the regulars. Then again I used to work out at a country club gym. I'm sure some college cats are fresh out of high school and just try and be cool in the gym and feel like they need to prove their place.

The annoying people are the scrawny ass teenagers who work out with their shirts off, spend half their time flexing in front of a mirror, or just talk extremely loud about lifts trying to impress people about their limited knowledge. Those same kids also never re-stack their weights, sweat on the benches and dont wipe it off.

Or the single guys that get the female trainer and hit on them non-stop. THey're usually not fit at all and I don't think they realize that she probably finds him pathetic because he can only do 10 push ups. I once heard one of these guys try and tell the trainer that he once saved a baby from a car accident and she looked at me and rolled her eyes when he wasn't looking.

If you notice, it seems like the jerks usually show up a few months before warm season. Mother fuckers tryna get them beach bodies. Then they disappear once fall hits.

[HeaT]

Coaches write specific tailored programs for an athlete and his/her needs. Some trainers actually incorporate other aspects of program design into their Cross Fit, which is good, but not all of them, which is the bad.

A golfer, quarterback, and cyclist can all follow Cross Fit, but they all have different sport-specific goals in mind. Golfer needs rotational power, quarterback quick & strong overhead throwing, and a cyclist needs strength & endurance in the legs. (and I know about the "Cross Fit for" variations)

If Cross Fit gets people who don't exercise on a regular basis more active, then that's great, but it's definitely not the best option for everyone.

If anyone's interested, Eric Cressey actually covered the topic this week, see here (http://ericcressey.com/crossfit-for-baseball).

im not sure we are talking about the same crossfit here cause ummm no one who doesnt exercise on a regular basis should be doing crossfit especially when they use "complex" lifts that you need to know what you are doing to perform without hurting yourself...i think you might have miss interpretted what i was saying, basically crossfit the one i know which is basically circuit training, so im not really sure how its a "fad", is for overall fitness, thats why i said it would be better for an athlete, nor did i talk anything specifically that professional athletes should use this or do...just an athlete, i consider myself an athlete...

im outi

Roberth

[Kzoh]

^What's your diet like Kzoh? Do you follow the Seven Habits? that might help you lose that more body fat you need.

Also you're talking about your waist, do you do dragon flags + hanging leg raises?

Didn't see this post,yeah I eat clean and drink a gallon and a half of water everyday.I eat every 2-3hours,going to try those dragon flags tm at the gym.But yeah I do everything you asked except the dragonflags,my physique improves weekly.
I see lines and crap I never thought I'd see in my life.:rofl:

[Gintor]

But is that what someone like me, who weighs 130 pounds, wants? I'm one of the few people out there who aren't trying to lose weight, but gain it. I don't wanna put on fat though, I wanna stay lean and just add muscle.

After looking at that link briefly, I would indeed like to look like this (http://www.menshealth.com/images/cma/video_homegrownmuscle.jpg) and this (http://www.menshealth.com/images/cma/video_ironmanual.jpg). Or at least somewhere between Pitt/that. I just don't wanna get too big ya know.

Best way to gain good weight:- Plenty of muscle building excersise, rest and above all lots of white fish. It has been proven the world over that White fish has hte highest concentration of "good" protien. I'll dig out my book on body building nutrition and PM you the details

[ssjbrydon]

I'm thinking about trying p90x out during the winter since i wont be able to play tennis in the cold. I was looking at some of the workouts for p90x and idk if it was me but the entire process didn't seem very focused on legs(only noticed it worked out once a week). i know theres only so much you can do at home with free weights for legs but i don't want to have my legs to become under powered in relation to the rest of my body.

maybe i didn't read it correctly but if any but if any is familiar with p90x can they give me a run down of how the legs are worked in this program?


also my shin splints have faded with a few days of rest. i havent really been running since but on the courts my legs have been fine. it may be my shoes, i always run in the shoes i play tennis in and i don't think they are meant for that.

[Pablo_the_Mex]

p90x doesn't spend a lot of time on the legs. They probably assume that plyometrics, yoga, and kenpo dvds keep your legs in good enough shape.

[Soldier Zero]

I'm thinking about trying p90x out during the winter since i wont be able to play tennis in the cold. I was looking at some of the workouts for p90x and idk if it was me but the entire process didn't seem very focused on legs(only noticed it worked out once a week). i know theres only so much you can do at home with free weights for legs but i don't want to have my legs to become under powered in relation to the rest of my body.

maybe i didn't read it correctly but if any but if any is familiar with p90x can they give me a run down of how the legs are worked in this program?


also my shin splints have faded with a few days of rest. i havent really been running since but on the courts my legs have been fine. it may be my shoes, i always run in the shoes i play tennis in and i don't think they are meant for that.

From what I've heard, it doesn't incorporate enough hamstring work, but I don't know the program step-by-step so can't be certain.

[FallingEdge]

I'mma ask this here and was wondering the opinions of what the more experienced people think.

My current setup is as follows:

Monday: Chest, Triceps
Tuesday: Back, Biceps & Calves
Wednesday: Legs, Shoulders
Thursday: Chest, Triceps
Friday: Back, Biceps & Calves
Saturday: Legs, Shoulders
Sunday: Rest

I alternate days with abs and I try to perform 20-25 minutes of cardio after my workout. I've been doing this for just under a month now and I see gains in the way I look, I am stronger, and have lost weight.

My question is, even though the routine is working, should I just cut it down to a 3 day split? Just go M/W/F as far as lifting goes? My main concern is that I don't want to be 'overworking' my body. As mentioned before, I see gains but could they be better if I didn't workout the same parts of my body twice a week? I understand the idea of "doing it until it stops working" but I just don't want to burn out. I have a semi-active lifestyle as I do play basketball every Friday and sometimes on the weekends as well. I do have a little pudge that I am trying to get rid off haha. I really am looking more to lose the body fat and tone up. Yes, I do understand that I will be bulking up (slightly) because of weights and whatnot.

I have been eating my 5-6 meals a day, watching my calories and protein intake and the like as I know diet is key.

I guess the main question is, should I be working out the same section twice a week? Or should it just be once? Thanks.

[huynhs87]

I'd probably switch. Muscle is made when you rest. It doesn't look like you are resting too much? But I don't know. I've done 3 day splits and 4 day splits. I got good gains and feel like I'd be too tired to come in again and again.

Overworking is pretty difficult to do but don't neglect the rest and recovery period.

I feel like there is a swole hierarchy at the gym. The "elites" will talk and show respect to each other. Then there are the people who try to be alpha bro like but aren't really that strong. Then there are people who just do whatever.

Usually the elites do their thing and leave and sometimes come and comment constructively about something. I find most of these guys to be passionate about weights so they just want to talk or discuss and throw some stuff around.

Just ignore alpha bros. That's what I do.

[FallingEdge]

Yeah, I agree. It is just that when I get excited, I want to do the right thing and don't want to fuck it up so I go to the gym as much as I can and work hard, blah blah blah. Would hate to see all this hard work go to waste because of my ignorance or my inability to rest because I don't want to even though I should.

I'll finish out this week like I normally do and then I'm going to shift to a 3 day split for my workouts. Still keep cardio the same.

Thanks!

[Soldier Zero]

Falling, you're doing too much frequency.

I think you're getting more than enough exercise from bball, cardio, and lifting as is. No need to be in the gym 6 days a week. Most people are good enough with 4 days at most.

[Epicurus]

falling are you trying to lose muscle? cause that's a great program you got there for losing muscle lol


and yes, go m/w/f

[FallingEdge]

:rofl:

I thought so. Feel like an idiot haha.

Thanks for the heads up.

[Epicurus]

some ppl get addicted to the gym and "have" to go 5x a week or whatever

if you wanna do that, it's fine, but just do one muscle a day

[Soldier Zero]

some ppl get addicted to the gym and "have" to go 5x a week or whatever

Indeed. I made this mistake when I started out. Then I realized it was getting out of control cause of the sheer amount I was planning to do in the end.

[SwmmrManShen]

aight so heres my situation

I've been a competitive swimmer since I was six years old (thirteen years). Last month I was cut by my college team. I dont wanna turn into a fat shit so here is my plan

1. weight lifting 2 days a week
-Day 1 upper body (chest, arms back)
-Day 2 lower body (legs, lower back)

2. Yoga 3 days a week
-My yoga knowledge is pretty basic, mostly just warrior series, chair pose, twisted chair, right angle. its tough, but fun.

3. cardio 3 days a week
-Im thinking longer runs, 3-5 miles each. I go to school in Pittsburgh so running around can be challenging with all the hills.

what do you guys think of this?

[Endaeias]

How often do you get those cheesy "alpha" looks from dudes at the gym who just started a month or two ago? Mostly caused by doing a lot of weight or just something that cant really do.

It doesnt happen everytime, but at the college, there are still a lot of people that need to grow up. I think today, one guy was like "look at him" and his cheese leader was like "pshh thats easy, i could beat his ass"

hahaha. why cant people realize that some people are good at some exercises (either naturally, because like they like the exercise, or train hard to get there) and some people are better at other things.


maybe its cuz im short and look young. but i know this happened to other people in here at some time or another. the regulars and heavy lifters are all cool with each other. the 3-month-new guys are never humble. Day 1 or day 2. The next few weeks they wannabe Jason Statham and Gerard 300 Butler.

Yeah, there's a lot of gayness in the gym. It's pretty unavoidable. I just try to zone out and stay focussed on my work out and just ignore as much of the "college boy" stuff as possible.

[KStella55]

1. weight lifting 2 days a week
-Day 1 upper body (chest, arms back)
-Day 2 lower body (legs, lower back)

2. Yoga 3 days a week
-My yoga knowledge is pretty basic, mostly just warrior series, chair pose, twisted chair, right angle. its tough, but fun.

3. cardio 3 days a week
-Im thinking longer runs, 3-5 miles each. I go to school in Pittsburgh so running around can be challenging with all the hills.



I would recommend this type of schedule:

Day 1: Chest, Yoga
Day 2: Legs, Back, Cardio
Day 3: Arms, Yoga
Day 4: Cardio, Yoga
Day 5: Cardio, Shoulders

I wouldn't recomend doing arms and chest on the same day, it is more efficient to seperate the two by a day or two. I used to run 3 miles in the morning and lift in the evenings and saw improvements as opposed to doing cardio and weight lifting within the same workout.

[Soldier Zero]

aight so heres my situation

I've been a competitive swimmer since I was six years old (thirteen years). Last month I was cut by my college team. I dont wanna turn into a fat shit so here is my plan

1. weight lifting 2 days a week
-Day 1 upper body (chest, arms back)
-Day 2 lower body (legs, lower back)

2. Yoga 3 days a week
-My yoga knowledge is pretty basic, mostly just warrior series, chair pose, twisted chair, right angle. its tough, but fun.

3. cardio 3 days a week
-Im thinking longer runs, 3-5 miles each. I go to school in Pittsburgh so running around can be challenging with all the hills.

what do you guys think of this?

If you're only lifting twice a week, go for two full-body sessions instead. You get only hit upper and lower once a week with what you're planning, but full-body will burn more calories with equal amount of rest (since it's only 2x per week).

For running, either do it on off days or have sufficient rest between when you lift and when you plan to run (like 6-7 hours between each).

[BEWD]

How often do you get those cheesy "alpha" looks from dudes at the gym who just started a month or two ago? Mostly caused by doing a lot of weight or just something that cant really do.

It doesnt happen everytime, but at the college, there are still a lot of people that need to grow up. I think today, one guy was like "look at him" and his cheese leader was like "pshh thats easy, i could beat his ass"


I've run into this same phenomenon too, haven't been at the gym seriously in a month and a half, but like AkumaTX I specifically go an hour or so before the gym closes for this very reason, you get sick of all the guys who go "YAAAARGH" or throw the weights to the floor like some damn idiots, or who have a chip on their shoulder and give you those "Lol scrub" looks. :bluu:

[Kane Blueriver]

I've started going to the gym, and for Cardio I have to do bicycle and treadmill. I can go nonstop for 25 mins. at 60-70 rpm (10 mph) at the bicycle, but I can barely survive going faster than "walking fast", which would be 3.5 mph in the treadmill, I usually burn out and get near death after five minutes. Is this normal and supposed to happen? I'm in really bad condition. Also, I'd like to start eating more healthy, but there's a lot of foods that I can't stand, like whey and oatmeal. Is there a list of suggested foods for each time of the day going around?

[Rhio2k]

Anybody know where I can get a scan of the new October 2009 of Muscle and Fitness Magazine?

[Soldier Zero]

I've started going to the gym, and for Cardio I have to do bicycle and treadmill. I can go nonstop for 25 mins. at 60-70 rpm (10 mph) at the bicycle, but I can barely survive going faster than "walking fast", which would be 3.5 mph in the treadmill, I usually burn out and get near death after five minutes. Is this normal and supposed to happen? I'm in really bad condition. Also, I'd like to start eating more healthy, but there's a lot of foods that I can't stand, like whey and oatmeal. Is there a list of suggested foods for each time of the day going around?

1) If you're taking more than you can handle initially, it definitely will be overwhelming. Gradually work yourself to able to deal with that capacity of intensity.

Additionally, where is the fatigue setting in? Out of breath? Do the above.
Muscles tensing up real bad and hurting? Need to strengthen them.

2) Eh not sure what you're asking about on food. Suggested foods, for the most part, is whatever mother nature's dishing out. Vegetables, fruits, meats, nuts, beans, all that good stuff. Making it work in a recipe/dish is the trick. For me, doing a wrap or sandwich is easiest.

Choosing packaged foods gets a bit trickier due to most companies trying to advertise garbage, as a result, it gets harder to pick out products that are legit. I recommend checking out www.askgeorgie.com though. She's a registered dietitian who puts up recipes and highlights grocery store products worth trying.


Anybody know where I can get a scan of the new October 2009 of Muscle and Fitness Magazine?

I don't think that would fly with the ToS. >_>

[ssjbrydon]

today was my first day of p90x and so far so good. the chest and back exercises weren't so bad, i was able to do about half of the reps they were doing thru the different pushups and pullups. what really destroyed me was ab ripper x...holy shit i couldnt keep up, i was maybe getting around 10-12 reps per exercise...they made doing 25 look easy.

i'm looking foward to tomorrow which is plyometrics :) should be a good test

[Wolfkiller]

Can someone please tell me THIS (http://www.youtube.com/watch?v=HpXPCJUC2Kw&feature=popular) is a joke? Richard Simmons would look at that and call it gay.

Moving on, I recently acquired a tire tractor! Besides flipping it and hitting it with a sledge hammer, is there anything else I can do with it for workouts? How frequently should I do it? I need to start working out more and I've been meaning to use the guy equipment at the dojo but I know I should have some sort of plan and not really sure where to start. I usually go Tuesday (BJJ), Wednesday(kick boxing), and Thursday(both) for class. Should I hit up the weights before or after? On off days? Any advice would be welcome, thanks in advance!

[Soldier Zero]

Moving on, I recently acquired a tire tractor! Besides flipping it and hitting it with a sledge hammer, is there anything else I can do with it for workouts? How frequently should I do it? I need to start working out more and I've been meaning to use the guy equipment at the dojo but I know I should have some sort of plan and not really sure where to start. I usually go Tuesday (BJJ), Wednesday(kick boxing), and Thursday(both) for class. Should I hit up the weights before or after? On off days? Any advice would be welcome, thanks in advance!

http://www.youtube.com/watch?v=_j_cBV3oWkU

http://www.youtube.com/watch?v=BJ75XMhTZoI

^Tire dragging, but you need to make some harness to do those exercises. Not really sure how to program it in, but I'd assume it's easy to make part of a conditioning workout. Do some flips, sledge hammer slams, sprints, burpees, jumping jacks, drags, mountain climbers, and you're ready to pass out.

Seeing your schedule, it looks (assuming I interpreted it correctly) like:

Monday: Free
Tuesday: 1 combat class
Wednesday: 1 combat class
Thursday: 2 combat classes
Friday: Free
Saturday: Free
Sunday: Free

2 full-body weight training sessions and 1 conditioning workout seems like enough on your plate without going overkill. I'd add the conditioning workout on an off day (maybe Saturday).

Ideally, hitting the weights on your off days (Mon. & Fri. seem good) would leave you fresh for classes, but it isn't completely necessary. If you want to lift on the days of classes, make sure you have enough time between the two to rest up.

Good luck!

[thurst]

Anybody know where I can get a scan of the new October 2009 of Muscle and Fitness Magazine?

the rapidfind forums has scans of pretty much every magazine that comes out...if you can't find it, shoot me a PM and i'll help you out.

[thurst]

I've run into this same phenomenon too, haven't been at the gym seriously in a month and a half, but like AkumaTX I specifically go an hour or so before the gym closes for this very reason, you get sick of all the guys who go "YAAAARGH" or throw the weights to the floor like some damn idiots, or who have a chip on their shoulder and give you those "Lol scrub" looks. :bluu:

heh i might be one of those guys...well in korea i'm def one of those guys bcuz some of the shit people do in the gym is completely ridiculous. like groups of 3 guys (1 lifting, 2 spotting) being mad enthusiastic and shit about benching like 120 lbs...on the damn smith machine.

back in college it was super annoying to come to the gym and be pissed if i couldn't use the bench or squat rack bcuz somebody was in there that could barely put up the bar or some super small weight like...like seriously? go grab some dumb bells and GTFO with that nonsense...


I've started going to the gym, and for Cardio I have to do bicycle and treadmill. I can go nonstop for 25 mins. at 60-70 rpm (10 mph) at the bicycle, but I can barely survive going faster than "walking fast", which would be 3.5 mph in the treadmill, I usually burn out and get near death after five minutes. Is this normal and supposed to happen? I'm in really bad condition. Also, I'd like to start eating more healthy, but there's a lot of foods that I can't stand, like whey and oatmeal. Is there a list of suggested foods for each time of the day going around?

are you doing the bicycle and treadmill on the same days? if so that's your problem. have you tried using the elliptical? personally the treadmill makes me dizzy so i don't use it, i use the bike or i just straight up go running.

[Wolfkiller]

http://www.youtube.com/watch?v=_j_cBV3oWkU

http://www.youtube.com/watch?v=BJ75XMhTZoI

^Tire dragging, but you need to make some harness to do those exercises. Not really sure how to program it in, but I'd assume it's easy to make part of a conditioning workout. Do some flips, sledge hammer slams, sprints, burpees, jumping jacks, drags, mountain climbers, and you're ready to pass out.

Seeing your schedule, it looks (assuming I interpreted it correctly) like:

Monday: Free
Tuesday: 1 combat class
Wednesday: 1 combat class
Thursday: 2 combat classes
Friday: Free
Saturday: Free
Sunday: Free

2 full-body weight training sessions and 1 conditioning workout seems like enough on your plate without going overkill. I'd add the conditioning workout on an off day (maybe Saturday).

Ideally, hitting the weights on your off days (Mon. & Fri. seem good) would leave you fresh for classes, but it isn't completely necessary. If you want to lift on the days of classes, make sure you have enough time between the two to rest up.

Good luck!

Thank you! I think my tire is too heavy for that dragging stuff though AKA I'm not strong enough to be doing that. :rofl:
Not to sound like a total work out noob, but could you give me a basic outline of what kinda workouts I should be doing? Not trying to be a body builder but I would enjoy looking great naked and having functional strength. I know alot of people hate on bench press for example so focusing on the best non-fluff exercises is what I'd like to do I guess?

[majeh]

Thank you! I think my tire is too heavy for that dragging stuff though AKA I'm not strong enough to be doing that. :rofl:
Not to sound like a total work out noob, but could you give me a basic outline of what kinda workouts I should be doing? Not trying to be a body builder but I would enjoy looking great naked and having functional strength. I know alot of people hate on bench press for example so focusing on the best non-fluff exercises is what I'd like to do I guess?

i suggest looking into crossfit. it's great because it gives you the freedom to design your own workout and take minimal rest days. To gauge how the workouts work check out this site:

http://www.crossfit.com/

[Shervin]

Alright guys hear me out..

im trying to BURN FAT right now, since im pretty comfortable muscle wise right now. Mainly want to get fat off the gut and around the chest, but not sure how to go about this. Im not fat/obese by any means, but its covering up my abs/muscles so im trying to get rid of it.

My question is, what should my diet be like if I am trying to LOSE weight/fat?

[Soldier Zero]

Not to sound like a total work out noob, but could you give me a basic outline of what kinda workouts I should be doing? Not trying to be a body builder but I would enjoy looking great naked and having functional strength. I know alot of people hate on bench press for example so focusing on the best non-fluff exercises is what I'd like to do I guess?

Depends on your experience really on what exercises you should do, but, there is a basic outline you can follow.

Day 1
Dynamic warm-up
1) Olympic lift if you've learned them (hang snatch here)
2) Hip-dominant movement (any hamstring emphasizing exericise)
3a) Horizontal pull (like seated rowing)
3b) Horizontal press (push-ups, bench press, dips on dip bars)
4) Ab exercise (any plank variation)

Day 2
Dynamic warm-up
1) Olympic lift if you've learned them (power clean from hang here)
2) Knee-dominant movement (any quadricep emphasizing exercise)
3a) Vertical pull (like chin-ups or pull-ups)
3b) Vertical press (like overhead pressing)
4) Ab exercise (either rotational or rotation resistant, like this (http://nicktumminello.com/2009/08/my-new-favorite-abs-core-exercise/))

Pretty basic.

The dynamic warm-up I use is from Eric Cressey's Maximum Strength book, but I'm sure you can find one online with basic movements. Here are three I've come across: first (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html), second (http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/the_essential_8_mobility_drills), third (http://www.coreperformance.com/knowledge/workouts/a-better-warm-up.html). 1st and 3rd are only lower body though.

If you can't do Olympic lifts, skip'em.

There's a load of exercises you can pick from, just change them up every 2-3 months.

Sets and reps are usually anything to your choosing. You can always change them to increase gains and intensity as mentioned here (http://www.mensfitness.com/fitness/beginner_weight_training/114).

As for structure, you have a decent amount of exercise, so just take a relax week every 4th week. It may be like this:

Week 1: 3 sets of 12
Week 2: 4 sets of 9
Week 3: 6 sets of 6
Week 4: Deload; 3 sets of 6 (low weight, intensity is not the goal)

That's all I got from the top of my head, hope all goes well.

[LongSh0t]

Hey everyone, it's been a while and I have a new question and I can't think of a better place to have it answered.

I went to the gym to lift for about 3 months in a row and gained just over 10 lbs. of pure muscle. I haven't been to the gym since August and I noticesd that I lost all ten pounds in the first week in my time off.

Any way, I've gotten much better at using my own body weight as resistence. I've got a pull up bar and a Perfect Pushup that I plan to be spending my mornings with now. But now my goals are different. I want to decrease my body fat and increase my muscle definition.

Y'know... get 'dat six-pack.

So, how does one get cut? I know I need to continue weight training to keep my body from devouring my muscles (which I think it loves to do), and I need to consume less calories than I burn. I've been thinking of doing one super set of several weight-lifting/calisthenic exercises everyday in combination with a high-protein, lowcarb diet (at least, no carbs after lunch. no carb meals are hard to come by...) I'm thinking Kashi or oatmeal for breakfast, meat sandwich on wheat "protein plus" bread (7gs of protein per slice) for lunch, and just meat for dinner (like a can of tuna or a chicken breast). In order to keep my metabolism high, I'd eat celery, carrot sticks, V8 juice, and protein shakes in between meals.

Am I on the right track here? Also, will I see any more muscle/strength growth on a routine like this? It's not my main goal, but it would be a nice (although, slow, I'm sure) side effect.

Thanks everyone.

[TGC]

The key is not necesarrily to eat less calories, it's to eat less than your maintenance. The more you workout weekly, the higher this number is, say for someone like me, who is 5'10", 195 and works out 6 times a week. My maintenance is about 3000 calories, so eating about 2500, which seems like a lot from what people learn from growing up, but it's the best way to not lose muscle while burning fat. Carbs only matter much if you're really sensitive to carbs, otherwise, you need a good about of carbs (30-50% of your diet) daily, carbs is energy for almost everything, to muscles, and brain functions.

Maybe later after class i can post that formula to calculate your maintenance.

[LongSh0t]

The key is not necesarrily to eat less calories, it's to eat less than your maintenance. The more you workout weekly, the higher this number is, say for someone like me, who is 5'10", 195 and works out 6 times a week. My maintenance is about 3000 calories, so eating about 2500, which seems like a lot from what people learn from growing up, but it's the best way to not lose muscle while burning fat. Carbs only matter much if you're really sensitive to carbs, otherwise, you need a good about of carbs (30-50% of your diet) daily, carbs is energy for almost everything, to muscles, and brain functions.

Maybe later after class i can post that formula to calculate your maintenance.

I have no idea what my maintenance is. I can eat A LOT. I'm about 5'11" 145 lbs and people are mystified at how I eat so much without being fat.

I still haven't really gotten into this diet yet. Yesterday, I drank a serving SytheSize, had some lil' carrot sticks, ate an 8" sub, drank some V8, ate a small bowl of Booberry cereal, two scoops of protein shake, and a slice of pizza. In that order, through the day. Yeah, it was a bad day. I was sort of hungry throughout, but I made it okay. I estimate it was maybe 1300-1500 calories?

[The Furious One]

Thought you guys may like to know Teri Tom has released a new nutrition book especially for fighters, she studies JKD and works with Andrei Arlovski, Amir Khan, and Manny Pacquaio and few other fighters. Look out for her book "Martial Arts Nutrition: A Precision Guide to Fueling Your Fighting Edge"

[Soldier Zero]

I have no idea what my maintenance is. I can eat A LOT. I'm about 5'11" 145 lbs and people are mystified at how I eat so much without being fat.

I still haven't really gotten into this diet yet. Yesterday, I drank a serving SytheSize, had some lil' carrot sticks, ate an 8" sub, drank some V8, ate a small bowl of Booberry cereal, two scoops of protein shake, and a slice of pizza. In that order, through the day. Yeah, it was a bad day. I was sort of hungry throughout, but I made it okay. I estimate it was maybe 1300-1500 calories?

TGC's on the money. Count your calories for 2 or 3 days to get an idea of amount of calories you consume per a day (www.fitday.com). Honestly, 20-30g per meal should suffice.

Also, I don't think calorie cuts are necessary unless you're already eating like this (http://www.johnberardi.com/articles/nutrition/7habits.htm). Those rules alone are enough to help with a decent amount of fat loss.


Thought you guys may like to know Teri Tom has released a new nutrition book especially for fighters, she studies JKD and works with Andrei Arlovski, Amir Khan, and Manny Pacquaio and few other fighters. Look out for her book "Martial Arts Nutrition: A Precision Guide to Fueling Your Fighting Edge"

Is it just nutrition? Amir Khan looked like a new guy.

[LongSh0t]

TGC's on the money. Count your calories for 2 or 3 days to get an idea of amount of calories you consume per a day (www.fitday.com). Honestly, 20-30g per meal should suffice.

Also, I don't think calorie cuts are necessary unless you're already eating like this (http://www.johnberardi.com/articles/nutrition/7habits.htm). Those rules alone are enough to help with a decent amount of fat loss.



Is it just nutrition? Amir Khan looked like a new guy.


I think I pretty much have been eating like that, but with a tad more junk than I should. The thing is,I'm already thin and maintaining a healthy weight. My BMI is about 20 (on the low side of normal) according to the BMI calculator at the CDC. The thing is, I want to cut - to reach ridiculous and perhaps dangerous low of <10 BMI (when six-packs appear) Without sacrificing my somewhat above average musculature. A normal "healthy" diet won't do that. I need some starvation and excercise, right?

I have a pool. I gonna try some swimming in addition to the weighted workout...

[TGC]

Copy and pasted:
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

This gives you a good number for your maintenance, cut it by 15-20% (don't cut by 500 calories, i always thought this was a bad way as someone whose maintenance is 1800 only eats 1300 a day is ridiculously low) and just check weight every week, once a week, same time (morning on empty stomach, after piss or whatever, just make sure it's consistent. ) If you're losing about 1-2 lbs a week, you're on track.

[The Furious One]

Is it just nutrition? Amir Khan looked like a new guy.

Yep, she really knows her stuff

[Soldier Zero]

I think I pretty much have been eating like that, but with a tad more junk than I should. The thing is,I'm already thin and maintaining a healthy weight. My BMI is about 20 (on the low side of normal) according to the BMI calculator at the CDC. The thing is, I want to cut - to reach ridiculous and perhaps dangerous low of <10 BMI (when six-packs appear) Without sacrificing my somewhat above average musculature. A normal "healthy" diet won't do that. I need some starvation and excercise, right?

I have a pool. I gonna try some swimming in addition to the weighted workout...

No.

Starvation is for the people who do bodybuilding competitions where they shoot down to 3-4% body fat. You're shooting for around 12% which is possible with a health diet. And you really can't be eating like that if you're eating junk. That's not really part of the plan, so it doesn't equate to being healthy.

BMI isn't the most precise method when considering individuals. It is good when conducting a large study cause it costs significantly less and is easier to calculate when assessing a lot of people.

[TGC]

I think I pretty much have been eating like that, but with a tad more junk than I should. The thing is,I'm already thin and maintaining a healthy weight. My BMI is about 20 (on the low side of normal) according to the BMI calculator at the CDC. The thing is, I want to cut - to reach ridiculous and perhaps dangerous low of <10 BMI (when six-packs appear) Without sacrificing my somewhat above average musculature. A normal "healthy" diet won't do that. I need some starvation and excercise, right?

I have a pool. I gonna try some swimming in addition to the weighted workout...

Um, i can eat 2500 calories a day, i wouldn't say tht's starving and i can still burn fat.

Fuck the BMI, the BMI accounts for only weight, and not for body composition. It says for my height 5'10" i should be like 150 or so. That's way too damn skinny. I'd rather be "Overweight" according the BMI and lean than 150 and fat.

[LongSh0t]

Copy and pasted:
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

This gives you a good number for your maintenance, cut it by 15-20% (don't cut by 500 calories, i always thought this was a bad way as someone whose maintenance is 1800 only eats 1300 a day is ridiculously low) and just check weight every week, once a week, same time (morning on empty stomach, after piss or whatever, just make sure it's consistent. ) If you're losing about 1-2 lbs a week, you're on track.

Thanks for this. I think I might give it a try. Or at the very least, I think I will do some strength training 3 times per week, then try and swim on my off days.

[Nematoad]

. . . you get sick of all the guys who go "YAAAARGH" or throw the weights to the floor like some damn idiots, or who have a chip on their shoulder and give you those "Lol scrub" looks. :bluu:

I think it really depends on the exercise and weight used. If someone is going heavy on a last set and have to make a little noise, I don't think it's that annoying. BUt, I have seen guys grunt on every rep of every set including warm-ups.

Throwing weights down is uncalled for but sometimes you have to let them drop. I was doing db flat bench press and I had to drop them. They weighed more than me and there was no way I could get up without letting them go. If anything is upright, or close to it, that shit is uncalled for.

I go work out at night during the week days and during the day on the weekends, and there is a huge difference. You can't get anything done on the weekends because its too busy. Fortunately the squat rack is almost never taken because for some reason most people don't work on legs.

Other HUGE pet peeve for me is when people come in smelling like ass or drenched in cologne. Then there are the people that wear wristbands but don't actually use them. I guess its supposed to look cool.

[Frozen Wings]

Um, i can eat 2500 calories a day, i wouldn't say tht's starving and i can still burn fat.

Fuck the BMI, the BMI accounts for only weight, and not for body composition. It says for my height 5'10" i should be like 150 or so. That's way too damn skinny. I'd rather be "Overweight" according the BMI and lean than 150 and fat.

Indeed. BMI is a nonsense formula created by a 19th century mathematician.

[Indy]

Looking for some advice for increasing flexibility. Specifically I want to be able to reach full splits again and after doing a lot of squats I've found that my lower body is lacking a lot when it comes to flexibility. Does anybody know some good exercises that one could easily do without the need for equipment. Realistically, I'm not looking for a quick fix but more for a long term solution.

[tech master]

you dont really gain flexibility from particular work outs, just stretching.

SO work on stretching your legs to as close to a split as you can without feeling too much pain.

Getting to split status is pretty damn tough though, especially if you're bulking or somethin.

I stretched pretty much everyday for like half a year, getting further each time, and still couldn't reach no split status.

So if you wanted a long term solution, then you're gonna have to work on it for awhile.

[LongSh0t]

I was doing research on what types of nutrition are good for reparing damaged muscle (like, say, after a work out). I came across True Solomon's Seal (http://www.herbalextractsplus.com/solomons-seal.cfm) A lot of places/texts claim it promotes healing and overall health of the musculoskeletal system. But, I think it may also act as an anti-inflamatory. Has any one else heard of/tried it before? Would it have the same adverse effects astaking Ibeproufen after a work out?

[Soldier Zero]

Looking for some advice for increasing flexibility. Specifically I want to be able to reach full splits again and after doing a lot of squats I've found that my lower body is lacking a lot when it comes to flexibility. Does anybody know some good exercises that one could easily do without the need for equipment. Realistically, I'm not looking for a quick fix but more for a long term solution.

Maybe some of the stretches in this article (http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/hardcore_stretching_part_ii) can help you.

[LongSh0t]

Started on the cardio the other day. My MHR gets to 175 very easily... do I need to see a doctor?

[Rhio2k]

I went into this new store called Vitasport hoping to score some creatine, and lo and behold, there was a dude there who was 2 inches shorter than me and built like sf4 Ryu. He told me to give my usual creatine the heave-ho, and go for 2 "kre-alkalyn" capsules, and a blend of vasocor, and bcaa gt-akg before a workout, and 2 more kre-alk capsules along with my usual post-workout shake afterwards...anybody have any experience with any of these products? This guy said he uses them...but you know, they can tell you anything.

[Endaeias]

Alright guys hear me out..

im trying to BURN FAT right now, since im pretty comfortable muscle wise right now. Mainly want to get fat off the gut and around the chest, but not sure how to go about this. Im not fat/obese by any means, but its covering up my abs/muscles so im trying to get rid of it.

My question is, what should my diet be like if I am trying to LOSE weight/fat?

When I was dieting/losing weight I totally cut out fried foods for one. That and I switched to whole grain/wheat bread. No mayo, no sweets/candy. It wasn't easy by any means but I was able to lose 20lbs. in 6 months. After that, I threw the whole thing out the window because putting on muscle is my primary goal and according to everything I've heard/read putting on muscle is the best way to burn off the excess fat.

[Soldier Zero]

I went into this new store called Vitasport hoping to score some creatine, and lo and behold, there was a dude there who was 2 inches shorter than me and built like sf4 Ryu. He told me to give my usual creatine the heave-ho, and go for 2 "kre-alkalyn" capsules, and a blend of vasocor, and bcaa gt-akg before a workout, and 2 more kre-alk capsules along with my usual post-workout shake afterwards...anybody have any experience with any of these products? This guy said he uses them...but you know, they can tell you anything.

Sounds iffy. I'm sure BCAAs are cool, but aren't completely necessary. They're to consider for athletes.

That supposed creatine is sketchy. I would expect more than one brand to be selling it. Usually I figure creatine is sipped on during a workout as well.

Most people are fine with a protein supplement, greens (veggies) supp., fish oil, creatine, and a multi-vitamin. Even then, that's at most. For example, for someone eating enough vegetables, they wouldn't need the greens supplement.

Anything excess is really unneeded, or is entering the field of very specific goals, which is usually reserved for athletes or those trying to hit very lean body fat (around 3-5%).

[maelstrom218]

So I messed up my arm while working out today. I should have realized that doing my regular work outs after my 8 hour job of lifting boxes was probably a bad idea.

Basically, I wrenched my arm during lateral pulldowns, and there was this sharp numbness at the joint. Now I can't lift anything heavier than a couple pounds without feeling like my arm's going to give away. And half the time it aches and/or just feels really weak. I have no idea what the injury is, but I'm definitely worried about it.

I'll probably head to the doctor's soon, but it's going to kill me because I have no health insurance. So it looks like no working out for the forseeable future for me.

[Endaeias]

So I messed up my arm while working out today. I should have realized that doing my regular work outs after my 8 hour job of lifting boxes was probably a bad idea.

Basically, I wrenched my arm during lateral pulldowns, and there was this sharp numbness at the joint. Now I can't lift anything heavier than a couple pounds without feeling like my arm's going to give away. And half the time it aches and/or just feels really weak. I have no idea what the injury is, but I'm definitely worried about it.

I'll probably head to the doctor's soon, but it's going to kill me because I have no health insurance. So it looks like no working out for the forseeable future for me.

I dunno man, some of the best workouts of my life have been after an 8 hour work day. And I don't work in an office either - I'm talking on your feet all day, lifting heavy boxes and what-not: warehouse work. I'm no doctor by any means, but from what you describe and similar experiences I've had, it sounds like you probably pulled a muscle. It hurts like hell, but isn't really serious - just try to be easy on it and it should be feeling better in no time. But if you're genuinely concerned about it, by all means break down and go to the doctor's. Only bad thing about that is they may tell you what I just told you, prescribe a muscle relaxer and give you a bill.

[Soldier Zero]

If it is a pulled muscle, then give it a week's rest.

I remember I pulled one in my neck 2 or 3 months ago. I couldn't turn it without discomfort, but it eventually got better within a couple of days on its own.

[Kzoh]

Question this girl at the gym is lifting weights to achieve bigger legs/butt and overall shapelyness,She does an hour of cardio.Is that counter productive?
She isn't doing the cardio on the same day she lifts.

[Epicurus]

Cardio won't make her legs/butt big. Squats and lunges will.

[Kzoh]

I know but she is stuck in this mindset of doing a shit ton of cardio to cut fat,but you can't gain mass from what I've read in this thread doing alot cardio while lifting.Just looking for opinions on how to get her out the mindset that cardio is the only way to cut fat and she is defeating the purpose of doing squats,lunges,and leg press.

[Soldier Zero]

All about the booty (http://nielpatel.blogspot.com/2009/08/quick-fixes-your-butt.html).

If she won't listen, let her do it for a while. No results? Then tell her why keep at it.

[Kzoh]

Thanks,She is stubborn but once she sees this article I hope she takes it to heart :tup:

[dodgers2213]

When I was dieting/losing weight I totally cut out fried foods for one. That and I switched to whole grain/wheat bread. No mayo, no sweets/candy. It wasn't easy by any means but I was able to lose 20lbs. in 6 months. After that, I threw the whole thing out the window because putting on muscle is my primary goal and according to everything I've heard/read putting on muscle is the best way to burn off the excess fat.

wait....so you quit your healthy diet? Do you know how many years to your life you were adding? Healthy years of course

You could have had your healthy diet AND worked out too

[TGC]

When I was dieting/losing weight I totally cut out fried foods for one. That and I switched to whole grain/wheat bread. No mayo, no sweets/candy. It wasn't easy by any means but I was able to lose 20lbs. in 6 months. After that, I threw the whole thing out the window because putting on muscle is my primary goal and according to everything I've heard/read putting on muscle is the best way to burn off the excess fat.

It sounds like you have a mix between cutting and bulking which unless you're taking some serious shit (steroids) or genetically gifted, which when you're trying to cut fat by dieting obviously not the case (90% of us anyways lol)

You can do the whole bulking thing to burn fat, but 90% of the time when you do bulking it's gonna put on fat too because you're not sure how much excess calories the body will use to build muscle.

For cutting fat, the best way is to still eat below maintenance, work out using heavy weights and doing cardio. Cardio burns fat while doing it as long as you maintain a good pace and do it for excess times (30 minutes or more) You're body will utilize oxygen and burn fat on the spot. Weight lifting has a huge afterburner effect which allows you to burn more fat. The two complement each other.

Just building muscle alone won't get you anywhere fast. It's why professional body builders mostly have to bulk up first, then do a cutting phase, not do both at the same time.


I was doing research on what types of nutrition are good for reparing damaged muscle (like, say, after a work out). I came across True Solomon's Seal (http://www.herbalextractsplus.com/solomons-seal.cfm) A lot of places/texts claim it promotes healing and overall health of the musculoskeletal system. But, I think it may also act as an anti-inflamatory. Has any one else heard of/tried it before? Would it have the same adverse effects astaking Ibeproufen after a work out?

protein, fast carbs is technically all the body needs to start repairing. It also needs mainly rest. You can try some amino acids like L-arginine which helps get rid of waste and will help blood flow and ish so all the nutrients can get around easier. Besides that i can't say i'm too experienced with stuff like that because i've never had too. Protein, post workout carbs, and sleep is the best recovery.


Started on the cardio the other day. My MHR gets to 175 very easily... do I need to see a doctor?

It's something that is worked on over time. IMO the best way to do moderate-intensity for sustained time is to aim for like 140-150 (at least for me, 22 male, make small adjustments as needed) As you do it weekly, you'll noticed you need more work to get the same heartrate. On an elliptical for example, i started at lvl 10 needed to get to 145-150. Now i need levl 15+.


So I messed up my arm while working out today. I should have realized that doing my regular work outs after my 8 hour job of lifting boxes was probably a bad idea.

Basically, I wrenched my arm during lateral pulldowns, and there was this sharp numbness at the joint. Now I can't lift anything heavier than a couple pounds without feeling like my arm's going to give away. And half the time it aches and/or just feels really weak. I have no idea what the injury is, but I'm definitely worried about it.

I'll probably head to the doctor's soon, but it's going to kill me because I have no health insurance. So it looks like no working out for the forseeable future for me.

Did you do warmups, maybe you're doing more weights than you should be. Give it a week's rest, and then try and take it from lights and gradually increase again.


Question this girl at the gym is lifting weights to achieve bigger legs/butt and overall shapelyness,She does an hour of cardio.Is that counter productive?
She isn't doing the cardio on the same day she lifts.

If she does a combination of working with weights and cardio, she'll eventually get there. Cardio doesn't burn the muscle directly, but excess cardio will due to burning alot of calories so you're body needs to compensate by requiring less daily calories, which pretty much means burning muscle in the long run. Not like the session here and there will burn it immedietly. Especially if she's doing weigh work that's heavy for her. You want a good body gotta put in the work, guy or girl.

[BEWD]

Throwing weights down is uncalled for but sometimes you have to let them drop. I was doing db flat bench press and I had to drop them. They weighed more than me and there was no way I could get up without letting them go. If anything is upright, or close to it, that shit is uncalled for.


No dropping the weights I can understand, but there's some guys who just have to fucking chuck the weights to the ground like they're badasses, and I'm like come on people, seriously?

Also, I'm sure we have a lot of guys who supp diff things in here, saw this interesting post in another thread:

http://forums.shoryuken.com/showpost.php?p=7702579&postcount=61

Now barring the fact that just because a person is a licensed doctor/dietician doesn't make their word law, I'm curious what others think of the thought that supps are useless unless you have some natural deficiency or are on in years.

[dodgers2213]

No, it doesn't make their word law. Stuff changes. But i certainly would NOT trust the credulous idiot on the street or the person who thinks simply being slim/atheletic means they are an expert in nutrition. I trust somebody who has experience in the field; people who have real knowledge on the subject

I think its safe to consult an expert so you can mutually plan out a diet and exercise routine. Find what works best for you (ex.what you are lacking in nutrition? What are you consuming too much of? etc) Not any two people are alike.

[BEWD]

^Agree with you right there, my only point is to not always trust conventional wisdom either, but what's true for one person isn't always true for the other, so individual differences have to be accounted for, though there's some supps which are obviously ridiculous(shark cartilage anyone?)

[fistoftheryustar]

My friend says getting protein 15 minutes after the work out is a placebo effect and that the body doesnt metabolize all that protein that quickly. I forgot myself,how exactly does the 15 min rule help make he difference?

[d2k]

I asked this in the body transformation thread, but to no avail. Long story short, I dislocated my shoulder a few years back and although it hasn't been a massive problem except for random poppings, it is becoming a bother to me now that I am lifting more seriously. after a 2-3 sets in deadlifting or benching my grip weakens HARD and I basically lose balance of the bar. Does anyone have any tried and true ways to rehabilitation? If it helps my shoulder pops downward (I think, seems quicker when I push it back upwards rather than pushing it further downward).

[ElderGOD]

I asked this in the body transformation thread, but to no avail. Long story short, I dislocated my shoulder a few years back and although it hasn't been a massive problem except for random poppings, it is becoming a bother to me now that I am lifting more seriously. after a 2-3 sets in deadlifting or benching my grip weakens HARD and I basically lose balance of the bar. Does anyone have any tried and true ways to rehabilitation? If it helps my shoulder pops downward (I think, seems quicker when I push it back upwards rather than pushing it further downward).

Go see a doctor.

I needed surgery in 1999-2000 but never got it. Around 2007 I couldn't tell the difference except my overhand strikes were no longer my strongest. Also, it didn't stop getting better until like 04 when I stopped trying to force my shoulder. I know some people that got surgery but complained about the entire process and still question if it was worth it and their shoulder still not being the same. If your shoulder is causing you a lot of pain then get the surgery if required, if you want to wait it out or maybe it's not really dislocated, then take it easy. Trying doing other exercises, lowering weight, increasing sets to compensate for weight, and try not doing exercises that strain your shoulder (including carrying weight not related to exercise).

[LongSh0t]

Thanks much TGC.

[Epicurus]

http://www.youtube.com/watch?v=nppzGV1U8y8


many lols


'can squats cure cancer?'
'yes'


'so i should just squat heavy and drink milk?'
'yes you dumbfuck'

[TGC]

It reminds me of a video i watched of the shoulder press where mark rippetoe's is all "We call it a press, because obviously you need your shoulder to press. Unless you're talking about a leg press, but that's gay"

[Shervin]

When I was dieting/losing weight I totally cut out fried foods for one. That and I switched to whole grain/wheat bread. No mayo, no sweets/candy. It wasn't easy by any means but I was able to lose 20lbs. in 6 months. After that, I threw the whole thing out the window because putting on muscle is my primary goal and according to everything I've heard/read putting on muscle is the best way to burn off the excess fat.

The thing is, like today for example, I lifted and ran. I only did a mile today (out of shape) but I lifted as well, and this is what bugs me. From my understanding, you have to eat a lot to gain muscle. And by eating a lot, im also putting on more than JUST muscle, correct? Correct me if im wrong, but wouldnt they be contradicting each other? I mean please correct me cause i know im wrong haha...so how do I go about doing this?

Another question, this is probably brought up a lot.

What else does running do for losing weight besides burning calories? Running for a mile burned me 100 calories, and theres no way thats all there is to it. And is running the best for losing weight? After eating a meal, ive regained all those calories...
someone please enlighten me!

[BEWD]

So has anyone seen the movie Food Inc yet? I'm watching it now, after having previously read Eric Schlossers book "Fast Food Nation", really sickening stuff, and I thought I had knew about a lot of the shady practices with food back then, :X.


edit: http://www.youtube.com/watch?v=5eKYyD14d_0 - trailer

[TGC]

The thing is, like today for example, I lifted and ran. I only did a mile today (out of shape) but I lifted as well, and this is what bugs me. From my understanding, you have to eat a lot to gain muscle. And by eating a lot, im also putting on more than JUST muscle, correct? Correct me if im wrong, but wouldnt they be contradicting each other? I mean please correct me cause i know im wrong haha...so how do I go about doing this?

Another question, this is probably brought up a lot.

What else does running do for losing weight besides burning calories? Running for a mile burned me 100 calories, and theres no way thats all there is to it. And is running the best for losing weight? After eating a meal, ive regained all those calories...
someone please enlighten me!

You need to eat alot to gain bulk, and yes during bulking it's very likely you'll get some stored BF. working out with heavy weights while on a deficit helps preserve the muscle you have, and helps regain lost muscle. During a cut, if you're eating too little, you can lose weight rapidly, most from muscle though. Not eating stuff with nutrition (mainly adequate protein) makes you also lose muscle more easily.

I assume you want to burn fat and not just "lose weight"

If you're looking to burn fat,you need to do extended cardio at a moderate-high pace, like 70% of your maximum heart rate, for 30-60 minutes. And it's not just about how many calories the machine tells you you've burned, there's an after effect that continues to burn calories even while you sleep. So that's where alot of people who sit on cardio machines for +60 minutes fail, there's no damn need to.

Weight lifting gives the greatest afterburn of all, cause your body needs to repair/recover from a much greater amount of stress you've put on the body. Plus if your consistent (3 times a week) you're body is almost always in a recovery state so it continues to burn calories over periods of time.

It's why a combination of weight lifing + cardio will help the most, not just one or the either. And of course nutrition.

[HeaT]

The thing is, like today for example, I lifted and ran. I only did a mile today (out of shape) but I lifted as well, and this is what bugs me. From my understanding, you have to eat a lot to gain muscle. And by eating a lot, im also putting on more than JUST muscle, correct? Correct me if im wrong, but wouldnt they be contradicting each other? I mean please correct me cause i know im wrong haha...so how do I go about doing this?

Another question, this is probably brought up a lot.

What else does running do for losing weight besides burning calories? Running for a mile burned me 100 calories, and theres no way thats all there is to it. And is running the best for losing weight? After eating a meal, ive regained all those calories...
someone please enlighten me!

first of all running a mile burns more than 100 calories, and its variant on how fast you run it too...

i am not a strong supporter of "bulking" or "cutting" phases...unless you are a pro body builder it isnt necessary, at all...that said, in short, if you want to "gain muscle" i would concentrate on eating clean and having high amounts of protein in your clean meals...

im outi

Roberth

[Soldier Zero]

So has anyone seen the movie Food Inc yet? I'm watching it now, after having previously read Eric Schlossers book "Fast Food Nation", really sickening stuff, and I thought I had knew about a lot of the shady practices with food back then, :X.


edit: http://www.youtube.com/watch?v=5eKYyD14d_0 - trailer

I heard it's good, haven't checked it out yet.

[TGC]

first of all running a mile burns more than 100 calories, and its variant on how fast you run it too...

i am not a strong supporter of "bulking" or "cutting" phases...unless you are a pro body builder it isnt necessary, at all...that said, in short, if you want to "gain muscle" i would concentrate on eating clean and having high amounts of protein in your clean meals...

im outi

Roberth

It depends on weight, for a fat 300 lb guy it's gonna burn more, for a fit athlethe it will burn probably a little less. Average mile times is 10-12 minutes so anything in that short period won't be too accurate, it's like saying flipping a coin isn't 50% when it lands heads 2 times in a row.

To lose weight need to do a moderate to high intensity at more than 30 minutes, where you will start to get exceed more than 100 calories/10 minutes. @ 45 minutes cardio i can probably burn close to 600, which is a great pace for MY SIZE.

Obviously if you are a smaller person, you eat less, so you can't always burn 600, but me eating about 3000 just to maintain, 600 is fine.

[300 lb Eugene]

Im now currently 310 @ 17% B'F ...

:wonder:

well whatever .......

[HeaT]

It depends on weight, for a fat 300 lb guy it's gonna burn more, for a fit athlethe it will burn probably a little less.


a little less than what? 100 calories??? i dont think so, an athlete isnt going to run a mile like a fat dude does, hes going to run it to his capacity...which will burn more than 100 calories...

im outi

Roberth

[swerve]

Maybe someone here can help me out.

I am getting married on May 28th of next year and would like to lose at least 25 pounds. I need to lose this weight to look good for the wedding, but more importantly to get off my medication.

I'd like to do some light weight lifting, but I have no idea what kind of routine to do.
Cardio is no problem as I can jog and ride a stationary bike. I'd much rather ride the stationary bike at a higher intensity than jog since I have had a knee and foot surgery in the past.

So if someone can give me some insight I would appreciate it.

I eat well as my fiance' is a nutritionist... so diet is no problem at all.

[Indy]

Weight training will actually put on weight but you'll be converting fat into muscle so, while you'll gain weight it will be aesthetically pleasing.

If weight loss is your primary objective then make sure to mix up your cardio routine. The reason is that your body adapts to your cardio routine and it starts to lose its effectiveness. Therefore I've found it best to mix it up with sprints, distance running, and variations of each within the exercise itself. This stops your body from adapting and nets you better results. I would also recommend swimming if its an option. An often overlooked cardio exercise but probably one of the best you can do.

[DeathReaper47]

Im now currently 310 @ 17% B'F ...



Guess you need to change your screenname then :wonder:

[nGuman]

How can you calculate your bodyfat lol just curious.

[Soldier Zero]

Maybe someone here can help me out.

I am getting married on May 28th of next year and would like to lose at least 25 pounds. I need to lose this weight to look good for the wedding, but more importantly to get off my medication.

I'd like to do some light weight lifting, but I have no idea what kind of routine to do.
Cardio is no problem as I can jog and ride a stationary bike. I'd much rather ride the stationary bike at a higher intensity than jog since I have had a knee and foot surgery in the past.

So if someone can give me some insight I would appreciate it.

I eat well as my fiance' is a nutritionist... so diet is no problem at all.

Does the said knee and foot ever bother you? It's difficult to recommend anything specific if they cause agitation.

If that is the case, I'd recommend finding a specialist in your area so they can really individualize a routine to work around the foot and knee.

[FallingEdge]

So as mentioned in the Body Transformation thread, I'm down to 203 and lost about 8-9 pounds in just over a month. My family has commented on how I look more lean and that my face looks skinner as I have lost some cheek fat (which is great to hear lol). Of course, the ultimate goal is to lose fat and get more tone. Ideally, I think I want to be around 185 and look defined.

Anyway, my question is more about diet and specifically carbs. Yes, I have been eating my 5-6 meals a day, eating salmon, chicken, fruits, veggies, drinking protein shakes, etc. but I really haven't kept track the amount of carbs going in. On a daily basis, I eat either a turkey sandwich or PB on wheat bread and just go from there. Should I be focusing more on carbs? It is really that important to keep track of that? So far, counting my calories and making sure I get enough protein is working for me but was just wondering if I looked into carbs more, I would see better results. What is the recommended amount?

Thanks!

[swerve]

Does the said knee and foot ever bother you? It's difficult to recommend anything specific if they cause agitation.

If that is the case, I'd recommend finding a specialist in your area so they can really individualize a routine to work around the foot and knee.

the foot bothers me more so than the knee. i usually do lower impact cardio and avoid any sports that require a lot of fast twisting, turning around, and similar movements.

[tonylew84]

How can you calculate your bodyfat lol just curious.

There are fat calipers that measure an estimate amount of fat by pinching certain areas of your body. There's also more advanced ones that use machines.

[Kzoh]

Quick question,doing hiit twice a day beneficial? like 6 or so hours apart?

[fistoftheryustar]

So today I found someone who was stronger than me at my best exercise.


It was that barbell they use for preacher curls and it had 60 lbs on each side. How much weight is that put together?


I usually curl 55-60 (Im short maybe 5'4) but this was 60 lbs (my max) on both sides PLUS the bar. Needless to say Im a bit pissed and inspired.


- I didnt see anyone do the exercise but the weight was there so it had to have been curls they were doing. Why would they use that swirvey preacher barbell if they were doing deadlifts or benchpress?

[TGC]

Quick question,doing hiit twice a day beneficial? like 6 or so hours apart?

Not really no, treat hiit like weightlifting

[DeathReaper47]

I was 219 on Monday, and today I'm 221. Huh. I haven't really made any changes in my diet or work out routine. Muscle gain perhaps? I don't know, its been bugging me.

[Rhio2k]

Weight training will actually put on weight but you'll be converting fat into muscle

Fat doesn't convert into muscle. It shrinks, or is sucked out, or accumulates. It doesn't transform into normal tissue.

[ElderGOD]

Got some McDonalds. I know it's bad but I'm still trying to gain weight.

[Kzoh]

Not really no, treat hiit like weightlifting

Thought so,I'll just do a session on saturdays.

[tech master]

So as mentioned in the Body Transformation thread, I'm down to 203 and lost about 8-9 pounds in just over a month. My family has commented on how I look more lean and that my face looks skinner as I have lost some cheek fat (which is great to hear lol). Of course, the ultimate goal is to lose fat and get more tone. Ideally, I think I want to be around 185 and look defined.

Anyway, my question is more about diet and specifically carbs. Yes, I have been eating my 5-6 meals a day, eating salmon, chicken, fruits, veggies, drinking protein shakes, etc. but I really haven't kept track the amount of carbs going in. On a daily basis, I eat either a turkey sandwich or PB on wheat bread and just go from there. Should I be focusing more on carbs? It is really that important to keep track of that? So far, counting my calories and making sure I get enough protein is working for me but was just wondering if I looked into carbs more, I would see better results. What is the recommended amount?

Thanks!

Carbs are very important, but more so the time that you consume them. They are broken down for energy and thus would be most beneficial during your time of activities. Carbs to get your day started, before and after your work out, and start lessening what you intake as the day goes by. Don't be confused though. If you are wondering why you would need carbs post workout when you've already exerted all your energy, its because you still use energy to repair your body.

As long as you haven't been ignoring carbs, then you are probably doing a good job already considering you are making progress.

If you insist on reassuring yourself by adequate consumption, many people go by the 40/40/20 rule. Your calorie intake should come from 40% protein, 40% carbs, and 20%fat.



I was 219 on Monday, and today I'm 221. Huh. I haven't really made any changes in my diet or work out routine. Muscle gain perhaps? I don't know, its been bugging me.

2lbs is nothin man. Could be anything: clothes worn, time of day (everyones usually heavier at night), hydration, full stomach, whether you've taken a shit or piss. I seriously piss out at least 1lb every morning.


Nothing to worry about, just burn it off.

[Raziel321]

Yo real talk, I need to gain some muscle (I wonder how many times that has been said in this thread...).


Can someone recommend me a LEGIT and solid protein powder? I go into local GNC and vitamin shoppe and i just don't know what to get.


i'm 140, 5'11. Pretty skinny, and I want to bulk up on something.