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

[CrouchingTiger]

*pokes head back in here*

Man, haven't been in this thread in a while. Didn't really intend to just post it and abandon it, but I didn't really stick to the weights. Quit from December to May. Started back around the end of May. Definately sticking to it this time though, and I'm making good progress. I'm benching the most I've ever benched and I've finally broke the 140 lb weight barrier. I'm 142. =p

As for the apple question Nokato, I'm not sure. I personally love Gala apples, and I doubt the nutritional differences are noteworthy anyway. I've got three fruits I try and keep in my daily diet. Simply Orange w/pulp (it's juice, but it's practically an orange in a bottle), apples, and bananas. Occasionally I'll buy something different for variety like a pineapple or some peaches or something. 'Tis good peach season right now.

[Taichi]

Okay, here's one.....

do you have any routines that cater to asthmatics?

I have an activity induced asthma, and while I've learned to work around it, my cardio is limited because of it (I bicycle, but any long amount of running is virtually impossible)...

my current routine does a good job of keeping me at the weight I'm at, but it does NOTHING for lowering it, it's basically just keeping me at my current weight....

I weigh 215 (slightly more in the Winter) with a little extra around the middle.....I'm not saying I wanna be ripped, but I wanna look good in expensive clothes....a little definition wouldn't be bad....

basically, I need some cardio routines that will get the heart going, but not take a toll on my lungs.....is it an impossible prospect?

[Lan Di]

Sup guys, Sorry i dont have time to read throught his thread again, i've read most of it one time or another but i forgot now.

Anyways, i got a quick question. I'm interrested in getting into armwrestling. Well, there are a couple of small problems. I'm not real strong. I mean I'm probably average/slightly above for people who dont lift, but i'm not particularly strong. To make this worse, I weight 300ish+, so not only will i be weaker than everyone, i will be facing the strongest guys!!

So, I need to get strong. I suppose the good news is that i have PLENTY of time to dedicate to lifting and also in dealing with arm-wrestling strength, it can be limited to certain exercises.

So, my question is not about exercises, but about how many times a week i should do them and also should i start taking protein or creatine? The exercises are bascially hamer curls, wrist curls, grip workouts, etc etc. Is 3 times a week ok? What about the supplements? I want to gain strength ASAP of course.

Thanks.

[MagnusMadness]

Sup guys, Sorry i dont have time to read throught his thread again, i've read most of it one time or another but i forgot now.

Anyways, i got a quick question. I'm interrested in getting into armwrestling. Well, there are a couple of small problems. I'm not real strong. I mean I'm probably average/slightly above for people who dont lift, but i'm not particularly strong. To make this worse, I weight 300ish+, so not only will i be weaker than everyone, i will be facing the strongest guys!!

So, I need to get strong. I suppose the good news is that i have PLENTY of time to dedicate to lifting and also in dealing with arm-wrestling strength, it can be limited to certain exercises.

So, my question is not about exercises, but about how many times a week i should do them and also should i start taking protein or creatine? The exercises are bascially hamer curls, wrist curls, grip workouts, etc etc. Is 3 times a week ok? What about the supplements? I want to gain strength ASAP of course.

Thanks.


The problem is those are small muscle groups (biceps, and forearms) They don't blow up over night no matter how many times a week you work em out.

If you want to be strong then do military press, bench press, squats and deadlifts...do em on four different days, do them first and build a routine around em. For strength training...keep the reps low and weight heavy as you can, going up in weight every set if at all possible and always have a spotter with you. Drink at least two protein shakes a day and take creatine and eat healthy meals high in protein as often as possible. Holla back in two years and you should be pretty strong.

And then there's always steroids......

[AHVB]

BUMP, top tier thread.

I'm working on losing my stomach and gaining some sexy abs, any suggestions? I don't fee like going through this whole thread. Anyway I'm out to the gym, Suggestions plz.

[Morphiend]

ive decided to try to lose my gut and stuff. so for the last week my diet consists of this. can someone advise on how to improve this. right now i just want to get skinny and lose about 30 pounds.

breakfast- pineapple wedges or baby carrots w/lofat ranch, yoplait yogurt, and a rockstar energy drink

lunch- some sort of sandwich, probably turkey or chicken breast

dinner- salad w/chicken breast and lofat ranch dressing.

the only time i might cheat is if my work buys us lunch or once a week i get a chicken fajita platter from the local taqueria. i do crunches every other day or so and am working on a little cardio as well. i'd like to join a gym or osmething but i just don't have the time right now. i've cut out fast/junk food and soda (which i miss the most). what sort of advice can gd give me?

[AHVB]

ive decided to try to lose my gut and stuff. so for the last week my diet consists of this. can someone advise on how to improve this. right now i just want to get skinny and lose about 30 pounds.

breakfast- pineapple wedges or baby carrots w/lofat ranch, yoplait yogurt, and a rockstar energy drink

lunch- some sort of sandwich, probably turkey or chicken breast

dinner- salad w/chicken breast and lofat ranch dressing.

the only time i might cheat is if my work buys us lunch or once a week i get a chicken fajita platter from the local taqueria. i do crunches every other day or so and am working on a little cardio as well. i'd like to join a gym or osmething but i just don't have the time right now. i've cut out fast/junk food and soda (which i miss the most). what sort of advice can gd give me?


what he said.

[Cletus Kasady]

I'm a huge noob, so bear with me;

Right now, I'm about 6'5 and I weigh 170. My goal is to get up to 190-200 (which I presume is a long-term goal that'd take at least a few months). I'm looking at splitting my full-body workouts into two sessions (likely "Pull" on Mondays, and "Push" on Wednesday) each week, while tweaking my diet (I only eat about 2-3 meals a day, but as long as I meet the recommended calorie distribution for about 3000-3100 cals/day, this should be fine, right?) and doing abdominal exercises seperately three times a week and playing basketball on days when I'm not working out to serve as cardio.

My other goal is to increase my non-existant vertical leap and overall quickness (again, probably for basketball); I assume that just building muscle should be sufficient in terms of increasing my vertical, and I've heard of plyometrics (or pylometrics or something of that nature) being the best way to increase quickness. What I'm wondering is if I should be focusing solely on putting on muscle until I reach my goal and then start plyometics, or if I should find a way to integrate it right now (I'm also going to have to read up on the matter)?

In addition, out of curiousity, is there a general interval over which I should be increasing resistance on my exercises (as a means of measuring how effective training is)?

Edit: Corrected that calorie amount; my mental math abilities aren't what they used to be. :P

[$|-|U(V)AYeL]

Could the pro's Anubis, Romie, etc. post up what their diet looks like? What they eat in breakfast, snack? I want to get a better idea of what I should be eating as i'm trying to gain mass/strength.

I'm also having problems training my side and rear delts. Side laterals (45 degree) and bent over low pulley don't seem to stimulate it enough..

Also, I'm trying to gain mass/strength but i'm considering doing interval training twice a week after working out my abs. Would this hinder my mass/strength gains a lot? I want to lose just a little bit of flab.

Edit: My forearms and calves having problems with growth too.

[mvsc2demon]

Just one quick question since it has never happen to me for more than half a day.

Ok i went to workout monday night and damn i really worked hard on the lifting. Almost an hour.

Anyways, got home, ate, and then went to sleep. Tuesday morning my arms were killing me, they were so f*ing sore. My left arm hurted more than my right arm. I taught to myself its normal bcz of the heavy workout and that it would go away by the end of the day. It still hurted and today when i woke up my arms are still sore.
So right now its being a day n a half.

So how long is normal for it to be sore.

[ShinAkumax]

I've been in pain for 5 days at a time. Everyone is different but make sure to sleep your 8 hours and to give your body protein and simple carbs inmediatly after a workout to speed recovering time.

[mvsc2demon]

I've been in pain for 5 days at a time. Everyone is different but make sure to sleep your 8 hours and to give your body protein and simple carbs inmediatly after a workout to speed recovering time.
Thx, i guess the sleeping is it. I've been sleeping about only 4 hours lately bcz of constant traveling.

[TOASTBest]

Optimally, can situps/abs be done everyday, or is that something you have to give time to build back up like the arms? If this has been covered, sorry, please point out the page it was discussed.

[X-Sapphire]

yooo guys!!
Okay i'm probably one of those kids with super metabolism, cuz I eat a shitload, and never gain any mass. Well I'm trying to gain some mass so that I can build after, but no matter how much I eat I just don't get it, and I eat alot for a 19 year old 120 pound guy. Right now I have an okay built for a small body, cut biceps and abs, but I'm trying to get big and I can't seem to gain any mass. wtf man.

Is taking stimulants the only way for me? Cuz I don't wanna do that. Btw not only do I eat alot for a small guy, but I eat like really unhealthy, so I dunno how I'm not gaining mass at all. And for eating really unhealthy, I'm still in good shape with no health problems at all. :pleased:

[MagnusMadness]

snip

QUOTE]

Losing 30 pounds isn't that bad, if you can STICK to that diet then you will lose weight prolly, don't know how healthy that diet is though...consistensy is key though, sticking to a hardcore diet like that is really hard and if you don't keep it up long enough then you'll just gain the weight back. I don't know how active you are but if ur trying to lose weight then you can't do too much cardio. Diet AND exercise is the key.

[QUOTE=Cletus Kasady]I'm a huge noob, so bear with me;

Right now, I'm about 6'5 and I weigh 170. My goal is to get up to 190-200 (which I presume is a long-term goal that'd take at least a few months). I'm looking at splitting my full-body workouts into two sessions (likely "Pull" on Mondays, and "Push" on Wednesday) each week, while tweaking my diet (I only eat about 2-3 meals a day, but as long as I meet the recommended calorie distribution for about 3000-3100 cals/day, this should be fine, right?) and doing abdominal exercises seperately three times a week and playing basketball on days when I'm not working out to serve as cardio.

My other goal is to increase my non-existant vertical leap and overall quickness (again, probably for basketball); I assume that just building muscle should be sufficient in terms of increasing my vertical, and I've heard of plyometrics (or pylometrics or something of that nature) being the best way to increase quickness. What I'm wondering is if I should be focusing solely on putting on muscle until I reach my goal and then start plyometics, or if I should find a way to integrate it right now (I'm also going to have to read up on the matter)?

In addition, out of curiousity, is there a general interval over which I should be increasing resistance on my exercises (as a means of measuring how effective training is)?

Edit: Corrected that calorie amount; my mental math abilities aren't what they used to be. :P


Gaining 20-30 pounds is prolly going to slow you down...secondly if you want to gain weight you need to cut the cardio down to a minimum. And about the 3000 calorie thing...ur 6 fucking 5 and only weigh 170...sounds like u have a high metabolism...u made to take in up to 5000 calories a day to gain ANY weight...if you don't gain any weight at all on a 3000 calorie diet then you should start upping the cals until you start to gain. And to gain 20-30 pounds of lean muscle naturally ur lookin at over a year.

[MagnusMadness]

Could the pro's Anubis, Romie, etc. post up what their diet looks like? What they eat in breakfast, snack? I want to get a better idea of what I should be eating as i'm trying to gain mass/strength.

I'm also having problems training my side and rear delts. Side laterals (45 degree) and bent over low pulley don't seem to stimulate it enough..

Also, I'm trying to gain mass/strength but i'm considering doing interval training twice a week after working out my abs. Would this hinder my mass/strength gains a lot? I want to lose just a little bit of flab.

Edit: My forearms and calves having problems with growth too.


romies gonna tell you he eats protein bars for snacks heh...I can't stomach that shit...if ur trying to gain weight and build muscle, then there are NO snacks. There are full meals high in protein and complex carbs and there are 6 of them a day. And ur gonna keep a lil flab when ur eating like that, but u'll build muscle and put on size and that's what's important. As far as specific meals are concerned, the hot shit nowadays are boiled egg whites (remove the yolks),meat, dairy,and protein shakes for protein.. oatmeal, cottage cheese, and rice (not fried)and other stuff for carbs (you can BUY complex carbs by the jugs to mix in with any drink now like carbo-gain, or carbo-hit)

For shoulders my routine as of late has been:

smith machine military press: 4 sets pyramiding up each set
rotating shoulder press: 3 sets going up in weight if necessary
upright rows: 3 sets
lateral raises: 3 sets
curl bar frontal raises lying on an incline bench: 3 sets
dumbell frontal raises: drop set
pec deck reverse flies: 3 sets
dumbell lying reverse flies: 3 sets

Is that enough stimulation for ya?

As far as forearms and calves go...you can try isolating them twice a week...but forearms don't blow up quick and neither do calves. I'd like to see my forearms bigger too but I'm not losing any sleep over it...just work out as hard and as heavy as you can and eat a lot and get enough sleep and u will get bigger, but over a long period of time. Don't fucking quit EVER.

[MagnusMadness]

yooo guys!!
Okay i'm probably one of those kids with super metabolism, cuz I eat a shitload, and never gain any mass. Well I'm trying to gain some mass so that I can build after, but no matter how much I eat I just don't get it, and I eat alot for a 19 year old 120 pound guy. Right now I have an okay built for a small body, cut biceps and abs, but I'm trying to get big and I can't seem to gain any mass. wtf man.

Is taking stimulants the only way for me? Cuz I don't wanna do that. Btw not only do I eat alot for a small guy, but I eat like really unhealthy, so I dunno how I'm not gaining mass at all. And for eating really unhealthy, I'm still in good shape with no health problems at all. :pleased:

120 pounds? how tall are you?

I don't know if ur lifting weights at all but that's a start...if ur doing any cardio at all...cut it out. You might even try ur hand at some weight gaining shakes. That's an easy way to add 2 to 3 thousand cals a day to ur diet...that's what I'm doing and it's working very well. But then again...It's not that difficult for me to gain weight...

Optimally, can situps/abs be done everyday, or is that something you have to give time to build back up like the arms? If this has been covered, sorry, please point out the page it was discussed.

You have to realize that muscles don't grow when ur working out/tearing them down...they grow when they're rebuilding/recovering...so tearing down the same muscle tissue everyday can't be good. I'd say work out abs every other day or 3 times a week. If you want ur abs to show then do CARDIO everyday and lose a few pounds, that will make a bigger difference.

[Chaos]

For shoulders my routine as of late has been:

smith machine military press: 4 sets pyramiding up each set
rotating shoulder press: 3 sets going up in weight if necessary
upright rows: 3 sets
lateral raises: 3 sets
curl bar frontal raises lying on an incline bench: 3 sets
dumbell frontal raises: drop set
pec deck reverse flies: 3 sets
dumbell lying reverse flies: 3 sets

Is that enough stimulation for ya?



One word for you. OVERKILL. WAY, WAY, WAY to many sets. Overtraining is as bad as not training at all remember, and shoulders get hit on chest and back days. I do maybe 4 sets of military presses and 2 or 3 of laterals. Your absolutely begging to blow out your rotator cuff with a routine like that. Double that if you bench heavy regularly.

[MagnusMadness]

One word for you. OVERKILL. WAY, WAY, WAY to many sets. Overtraining is as bad as not training at all remember, and shoulders get hit on chest and back days. I do maybe 4 sets of military presses and 2 or 3 of laterals. Your absolutely begging to blow out your rotator cuff with a routine like that. Double that if you bench heavy regularly.


I actually got my hands on ronnie colemans six day split, hitting everything twice a week....gonna try that out for the next month or so....

Good to hear from you btw clay, how's school goin?

[CrouchingTiger]

I've been in pain for 5 days at a time. Everyone is different but make sure to sleep your 8 hours and to give your body protein and simple carbs inmediatly after a workout to speed recovering time.
Good advice. Sleep is so important. I've been staying up til daylight for the past week now it seems. I need to break this habit ASAP. And to make matters worse, waking up so late means I usually miss breakfast, a very important meal. =\

[Chaos]

I actually got my hands on ronnie colemans six day split, hitting everything twice a week....gonna try that out for the next month or so....

Good to hear from you btw clay, how's school goin?

Great man I got about 9 months left. Will be in town this week starting on Wed. and will come by to try out the burger, what days you working? Problem with Ronnie's split is he takes Test, Insulin and HGH. And he's Ronnie Coleman genetically. I have his latest video, you should check it out just for kicks to see the weight he moves around. Its insane.

[MagnusMadness]

Great man I got about 9 months left. Will be in town this week starting on Wed. and will come by to try out the burger, what days you working? Problem with Ronnie's split is he takes Test, Insulin and HGH. And he's Ronnie Coleman genetically. I have his latest video, you should check it out just for kicks to see the weight he moves around. Its insane.


As of right now I'm not exactly "natural" either...but I'm not coleman that's tru. As far as the six day split is concerned I've finished the first week and the only things that are just killers are monday's and thursday's cuz those days you hit back, biceps, AND shoulders in the same day...even if ur not messin around u can't get done in less than an hour and a half. The only other thing that I don't like is the workout has you doin deadlifts on monday and then squats on tuesday...today my lower back was on FIRE. I'm thinkin about dropping one of the leg days, giving myself an extra day of rest in the middle of the week and just hit legs hard and heavy on friday.
http://www.findarticles.com/p/articles/mi_m0KFY/is_2_22/ai_n5990718/pg_2
here's the url for the workout


tell me what you think of my idea and any advice you have or anybody else has for that matter would be greatly appreciated....

And just for the record...I have been training hard and heavy for almost 2 years now, I'm not an amatuer.

Oh and I work for sure sunday night, monday all day, tuesday morning, wednesday night, and saturday night...

[ParryAll]

I've only read up about 10 or so pages so far, but I wanted to ask a couple questions:

Romie, you seem like the expert so far. I am 21 years old, 5'11", between 180-190 pounds. I have been lifting for years, not really serious stuff, but I have decent muscle definition.

I am looking to increase size, lose fat around my waist and sides, and get a six pack.

My question is how many calories should I be consuming daily? Given that I work out 4 days a week (1 day for Bi's + back + shoulders, 1 day for Chest + Tri's, 1 day for legs and one day cardio).

Also what, if any , changes in routine should I do? Should I work out certain muscle groups more than once a week? Any help is appreciated.

[ShinAkumax]

Can I see some pics of the "beasts" of this tread? Not a flame, just curious.

[swerve]

What's goin on guys.

quick question. I'm currently 6'4" 260. I have really good stamina and play basketball nearly everyday for an hour. I'm looking to bulk up a bit more and get a bit more firm however I have access to NO weight equipment. Any suggestions? Last year I weighed about 290... then I dropped to 230... now I'm back to 260 and it's staying there since I'm most comfortable like this.

I'm thinking to build up a bit in my legs I should start jumping some rope possibly?

give me you .02.

-adam

[ParryAll]

Can I see some pics of the "beasts" of this tread? Not a flame, just curious.

Yeah same here. Not a gay request either. If I knew what you guys looked like I'd know who really knows there stuff and who doesn't.

[ParryAll]

Hey anyone know of a site that has calorie listings for various foods? I am starting a strict diet, and need to know how many calories are in say a banana, or an Egg or whatever.

-edit- another quick question. On bench press, how much does the bar itself weigh?

[TwelveInchPenis]

The bar usually weighs 45 lbs though I've been to gyms that have thicker bars so it does vary.

[MagnusMadness]

Hey anyone know of a site that has calorie listings for various foods? I am starting a strict diet, and need to know how many calories are in say a banana, or an Egg or whatever.

-edit- another quick question. On bench press, how much does the bar itself weigh?

Whenever you go buy this stuff u can check the nutrition facts for calories...cept for banana's and I don't know where you'd find the nutritional value of that...

[$|-|U(V)AYeL]

Allmax nutrition Isoflex, reviews on this product?

[MagnusMadness]

Allmax nutrition Isoflex, reviews on this product?


Never heard of it....what is it? A protein powder???

[ParryAll]

Whenever you go buy this stuff u can check the nutrition facts for calories...cept for banana's and I don't know where you'd find the nutritional value of that...

Lol no shit dude.... :rolleyes:

[MagnusMadness]

Lol no shit dude.... :rolleyes:


A dumb answer to a stupid fucking question...who asked that question again??? :rolleyes:

I guess I should've started with a smartass remark...that get's more respect around here...fuck if I try to help anybody in here again. U lazy fuckers can stay fat and/or stay small, I'm done in here.

[Nando]

Has anybody tried the RIp kit from GNC??

I want to buy that, and I thinkt their having a special on it.

[Soldier Zero]

I didn't want to make a thread for this, so I'm just gonna ask here.

I drink mainly orange juice lately (I quit soda), I drink probably a good 3 to 5 glasses a day, are there any negative effects of drinking it so much? I know OJ's pretty acidic so I'm curious if I should lessen the intake.

[opticallyinviz]

uh alot of orange juice will give you the shits.

[DaDesiCanadian]

I didn't want to make a thread for this, so I'm just gonna ask here.

I drink mainly orange juice lately (I quit soda), I drink probably a good 3 to 5 glasses a day, are there any negative effects of drinking it so much? I know OJ's pretty acidic so I'm curious if I should lessen the intake.

Yeah, it is acidic, due to the citrus. However, google tells us that it in fact raises the alkaline content of your google, which is weird. :xeye:
But still, i'm guessing it's not healthy for the stomach lining. It can also cause heartburn for some people, if drunk in excess. Stick to water.

[Soldier Zero]

Yeah, it is acidic, due to the citrus. However, google tells us that it in fact raises the alkaline content of your google, which is weird. :xeye:
But still, i'm guessing it's not healthy for the stomach lining. It can also cause heartburn for some people, if drunk in excess. Stick to water.

Alright, thanks.

[Soldier Zero]

Actually, would it be all that different if I switched to something such as Welcher's grape juice or another drink?

[Taito]

Why does everyone recommend mixing straight-up creatine with grape juice? What's wrong with mixing it with another soft drink, like Gatorade or something?

[MagnusMadness]

Why does everyone recommend mixing straight-up creatine with grape juice? What's wrong with mixing it with another soft drink, like Gatorade or something?


Actually, from what I've been told, recent studies have shown that the acids found in juices kill creatine and create a creatine byproduct that is harmful to ur body...If you get an unflavored creatine powder you could mix it with just about anything though for that matter.

[Chaos]

The reason why people suggest mixing creatine with grape juice is simple, Insulin. Insulin will enhance metabolic uptake of creatine into cells and simply put, sugar drives insulin spikes. The reason they suggest grape juice is its glycemic index rating is basically right on par for causing a short, quick spike in blood sugar levels causing insulin output. The reason why it is not advised to used other soft drinks is basically caloric, thats the reason so many people bloat on cell tech, it has assloads of sugar to drive creatine in the cells, but at the same time the empty calories promote fat storage.

[fishjie]

what are harmful effects to creatine? so far the only answer i got was from romie in the mens health thread - dehydration. is that it?

if so, why do the instructions recommend taking 4 weeks break from creatine after 8 weeks of use.

kthx

[Romie]

what are harmful effects to creatine? so far the only answer i got was from romie in the mens health thread - dehydration. is that it?

if so, why do the instructions recommend taking 4 weeks break from creatine after 8 weeks of use.

kthx

Cause after a certian point your body gets used to it. When you stop taking it it's like refreshing your body so it can accept it again.

[MagnusMadness]

Cause after a certian point your body gets used to it. When you stop taking it it's like refreshing your body so it can accept it again.

I've also heard that was apart of an old school of thought...cycling off and then loading up again...if you've noticed alot of the creatines don't necessarily recommend a loading phase anymore either...

[Romie]

Loading isn't necessary. Loading is just to sort of rush your muscles with creatine, but it happens within the first week or two with taking it normally anyway.But stopping after a couple of weeks is. Like with anything else you do, your body is gonna get used to it and try to balance itself out. That's why people hit plateu's in lifting and dieting, cause they keep doing the same thing for a long time.

[300 lb Eugene]

Cause after a certian point your body gets used to it. When you stop taking it it's like refreshing your body so it can accept it again.


NO!!:amazed: You're supposed to lay off for a certain period of time because its stressful on the kidneys. If you overdose you can damage them, especially if your not drinking enough water. If you have diabetes, kidney problems, have allergies, or taking medication,
you need to talk to a doctorbefore taking it.

[300 lb Eugene]

I didn't want to make a thread for this, so I'm just gonna ask here.

I drink mainly orange juice lately (I quit soda), I drink probably a good 3 to 5 glasses a day, are there any negative effects of drinking it so much? I know OJ's pretty acidic so I'm curious if I should lessen the intake.

-Processed orange juice tends to have a lot of sugar in it.
-Can cause malnutrition and tooth decay in little kids,cause of the acid and sugar.
-stomach problems like gas and cramping.
other than that.....

[Romie]

NO!!:amazed: You're supposed to lay off for a certain period of time because its stressful on the kidneys. If you overdose you can damage them, especially if your not drinking enough water. If you have diabetes, kidney problems, have allergies, or taking medication,
you need to talk to a doctorbefore taking it.

Doesn't really do much damage to a healthy person. It's not that much of a concern.

And yes, I don't know much about creatine, cause I never really took it.

[MagnusMadness]

BUMP

I changed my split up after doing that 6 day split for a month...and it's like my body is powering up from all the extra rest...I haven't gained any more weight necessarily but I've seen stupid gains in strength, my bench for one and just about every other exercise. I'm a big fan of making every single workout different in some way now too. For instance, if I did incline with a barbell last week, this week I'll incline with dumbells.

Romie didn't you have some kind of injury or something?? Have you started lifting again...if so what does ur split look like??

[Romie]

Fractured ribs. I'm not gonna start lifting until mid-September. I haven't really made a new split yet.

[Tekno Virus]

Can I see some pics of the "beasts" of this tread? Not a flame, just curious
www.fitflex.com/ultralab_sterobol_review.html

I think this's it. It's made by ultralab (i think) so if it's not try googling ultralab beast.

[Lan Di]

w00t! I'm past the 50 pounds of weight loss mark now. I started in May :clap: :tup: .

Trying to lose about another 30 for sure, and possibly another 25 after that.

This is a lot easier than most people make it out to be, IMO.

[Red-Impact]

w00t! I'm past the 50 pounds of weight loss mark now. I started in May :clap: :tup: .

Trying to lose about another 30 for sure, and possibly another 25 after that.

This is a lot easier than most people make it out to be, IMO.

What have you been doing?

I excersize but can't stop eating trash...seems it's in my blood.

[Lan Di]

What have you been doing?

I excersize but can't stop eating trash...seems it's in my blood.

< Warning this post is long>
More or less this is what i have done:

1. Changed what I drink: I used to drink ZERO water by itself, i did not like the taste of it at all and VERY rarely drank it by itself. I drank mostly sweet tea, but also some sodas etc. Now i drink probably 98% water. When i eat cereal i have milk with it if you want to count that, and sometimes i'll drink some apple juice. I haven't drank tea since May even once i think, and soda is very rare, only when i am at someone's house as a guest or something and they offer it to me basically.

2. Changed what i eat and how much i eat: I used to eat garbage, and lots of it. Dont get me wrong, i wasn't eating dorritos for dinner or anything but I'd eat frozen burritos for lunch every day with cheese, i'd have a sandwhich for a snack, maybe some pizza or a burger for lunch sometimes etc etc. Plus, i would eat way too much. I'd eat snacks when i didn't need anything etc.
NOW i eat a salad for lunch (about 140 calories + whatever the lettuce adds, only like 6 grams of fat, no cheese) and normal stuff for dinner. Like for dinner i might have some steak and potatoes or porkchop and beans or something, but i make sure not to add hurtfull stuff to it and i keep the portion sizes down. If i get hungry otherwise, like between the 2 meals or after supper, either some cereal or some fruit. I dont eat breakfast.

3. Exercise: I walk about 2.8 miles ever morning monday-friday. I dont even walk it that fast, takes me like 50 minutes. Other than that not much, i do some grip traning and one of my exercises is tossing a weight around some that is cardio but i dont even do that very often. Sometimes i'll jog down to get the mail (about 100yards round trip maybe) or something like that, but mostly just the daily walking.

That's pretty much it. I dont know for a fact how much i weighed when i started, but about a year before i started i went to the doctor cause my hand was acting wierd and i weighed 330lbs. I would imagine that during the year following that visit i certainly did not lose any weight. So i would say i weiged an easy 330 at the beginning of May, maybe more, but at least 330. I started the walking around May 15 i think, the better eating and drinking around the beginning of may.

This morning i weiged 276. Good luck :tup: Sorry this was
so long.

EDIT: p.s. Maybe the weight is coming off easy for me since i was so overweight to begin with....maybe? Also, yes i realize i'm still very overweight, but hey, i'm making progress! I want to get down to 250 ASAP (probably within 2-3 months) but overall i'd like to get down to 220 or so.

[$|-|U(V)AYeL]

snip

Good stuff man.. eat every 2-3 hours, and take omega 369 oil. You need that healthy fat! BTW, you should really try interval training it's supposed to increase your metabolism like mad and I didn't see you mention anywhere about lifting weights.. that REALLY helps you lose fat as well and builds muscle, in the beginning atleast.

[MagnusMadness]

What have you been doing?

I excersize but can't stop eating trash...seems it's in my blood.

If ur not watching what you eat, whether ur trying to gain or lose weight...ur wasting ur time in the gym....completely. Get fired up man...just tell yourself ur gonna FUCKING do it and DO IT. Once you see a lil results u'll get pumped and take it a step further...least that's what I did. I got fat...then lost 30 pounds...got pumped and gained 35 back in the way of muscle...

[Lan Di]

I didn't see you mention anywhere about lifting weights.. that REALLY helps you lose fat as well and builds muscle, in the beginning atleast.

I was going to start lifting but i thought i read somewhere that lifting weights is counterproductive when you're on a weight loss plan. I guess i misinterpretted that to mean it is counterproductive to a fat-loss plan. So, should i lift or not? The school i go to has free access to a weight facility and it's supposed to be pretty good. So, should i hit that up? It wont help me lose weight but will help me lose fat? I'm trying to understand it correctly...

[MagnusMadness]

I was going to start lifting but i thought i read somewhere that lifting weights is counterproductive when you're on a weight loss plan. I guess i misinterpretted that to mean it is counterproductive to a fat-loss plan. So, should i lift or not? The school i go to has free access to a weight facility and it's supposed to be pretty good. So, should i hit that up? It wont help me lose weight but will help me lose fat? I'm trying to understand it correctly...

That's actually backwards kinda...What you saw someone say is that's it's extremely hard if not impossible to build muscle while losing weight...I for one can only speak from experience...when I started lifting, eating right, and doing cardio I lost roughly 30 pounds and put on a bit of muscle.

From what I've been told muscle is metabolic tissue...and it's easier to lose a little weight and cut up when you have a solid muscular base to work with...at least I've found that true with myself.

I'd say keep dieting and exercising, and by exercise I mean cardio and WEIGHT TRAINING. When the weight starts melting off of you and unveils a solid athletically muscular individual, I think you will be more pleased than if you just lost a ton of weight and turned into this slightly overweight kid who counts carbs and wishes he had a six pack.

[Red-Impact]

If ur not watching what you eat, whether ur trying to gain or lose weight...ur wasting ur time in the gym....completely. Get fired up man...just tell yourself ur gonna FUCKING do it and DO IT. Once you see a lil results u'll get pumped and take it a step further...least that's what I did. I got fat...then lost 30 pounds...got pumped and gained 35 back in the way of muscle...

Well I don't go to the gym but do cardio. I try to do a few pushups with my cardio after I am done.

The above seems to balace my eating habits sicne I have not/lost any weight in the past couple of months....the push ups have bulked my arms a tiny bit...but still noticeable.

Thanks for the advice btw, One thing that I have been doing these past few months is getting into the habit of drinking water and almost ditched soda completely. If I do have the urge for a sweet drink I'll go for a gatorade, but nothing more.

The bolony and hot dogs are just too good :shake: :sad:

[Quicksilver3007]

I definitely went overkill at the gym this week. I lift and run Monday through Friday and give myself the weekend to rest. Right now my arms are still in shock from this week. I can't fully extend my arms without getting sharp pains in my elbows and triceps. I didn't even go this Friday because I wanted to give myself three solid days of rest. It's pretty great tho because I'm starting to see the prize at the end of the pain.

I'm one of the lucky few guys who happens to have the body somatotype of a fitness model. I've finally committed to keeping myself in shape. I go workout out everday after classes and I can feel the growth in my muscles. I eat a lot better than I used to as well. I mostly drink water, milk, and juice. I hardly have soda except on rare occassions.

I don't mean to come on here to try and brag or anything, it's just nice to know there are other people out there to help answer questions and provide some friendly support.:pleased:

I'm actually considering changing my cardio workout to swimming since I'm six feet even and I've heard that it's better in the long run on your joints and bones. Right now I'm taking protein but is there anything else that you guys use besides creatine? I've done some reading on creatine and I think the biggest problem is that most people simply don't know how to take it properly. I'm not interested in using it for my own reasons tho. What other supplement would you guys recommend?

[Ninja Pea]

Think about it, the more muscles you have the more calories you burn. The body uses more excess energy in keeping them going.

[Lan Di]

Alright then! I guess i'll start lifting. I dont really know anything about it though. I mean i've lifted before, played football in junior high, but I dont remember much of how to go about it and how much to do etc etc.

My school schedule allows me to lift Monday, Wednesday, and Friday, so that should be pretty good right? I can do cardio on saturday and tuesday, is that good? I guess i'll go back through this thread and read the tips, but if anyone wants to save me the trouble and shoot me a few general tips, that'd be great.

[MagnusMadness]

Alright then! I guess i'll start lifting. I dont really know anything about it though. I mean i've lifted before, played football in junior high, but I dont remember much of how to go about it and how much to do etc etc.

My school schedule allows me to lift Monday, Wednesday, and Friday, so that should be pretty good right? I can do cardio on saturday and tuesday, is that good? I guess i'll go back through this thread and read the tips, but if anyone wants to save me the trouble and shoot me a few general tips, that'd be great.

Well with what you're trying to do. I would recommend relatively light weight (by that I don't mean easy, I mean failure between the 12th and 15th rep) and try to be strict and keep the rest between sets to a minimum...maybe a minute and a half. U'll keep ur heart rate up that way and burn more calories just by lifting...which will help tremendously with ur ultimate goal of weight loss. Since ur lifting only 3 days a week I would recommend this split...

On monday do back and biceps...I'm not going to get into too much detail about reps/sets/exercises...but pull-ups(or any similar motion on a machine) and rows (barbell, t-bar, pulley, or dumbell rows doesn't matter) are the main emphasis on back day. After you've worked ur back out sufficiently do some curling exercises to finish off ur biceps and call it a day.

On wednesday u can hit chest and tri's. U played football so you know how to do this I'm sure...stick to pressing exercises of ALL angles and flyes, and finish off ur triceps with any kind of dumbell or barbell extensions or maybe close grip bench press.

On friday try to get legs and shoulders...start with legs, maybe some squats/leg extensions/leg press/leg curls/calf raises and for shoulders just a good military style pressing exercise with a barbell or dumbells or a machine, and if u feel up to it maybe some frontal dumbell raises and reverse flyes...

If you try lifting out and eat right and still do cardio, I think you will be pleased with the results, just be patient and stick to it...Oh yeah and when you work out ur legs u might get nausious, especially if ur not resting more than a minute and a half between sets, don't worry though it's completely normal...Hope I was of some help to you and if you have any more questions I would be happy to try and help some more.

[MagnusMadness]

bump muthafucka

[Lan Di]

Man i'm having a hard time motivating myself to go work out alone. Something about working out in a place with other people, but doing it without a friend, alone, makes me feel weird.

Anyone else have this problem? I mean if i was at my house working out alone wouldn't be a big deal...i'm not sure why it feels so weird in public.

School stinks, takes up my time in the mornings for walking. I'm having to try to like shoehorn it in here and there, in the afternoons, when it's rainy outside, whatever i can whenever i can. Must not quit though. I gotta get down to at LEAST 250 before i can even think about slacking (by which i mean not losing, but not gaining, i never ever want to gain again unless it's pure muscle).

[300 lb Eugene]

Usually when Im at the gym and I see a guy whos benching cars,running 40's in a short time or have really ripped abs ,that motivates me to workout harder , but you must have a conviction to do it.You have to want it.

More and people seem to be having sugery done to reduce fat .
They get critisized for doing it, but whatever takes the weight off I guess

[MagnusMadness]

Usually when Im at the gym and I see a guy whos benching cars,running 40's in a short time or have really ripped abs ,that motivates me to workout harder , but you must have a conviction to do it.You have to want it.

More and people seem to be having sugery done to reduce fat .
They get critisized for doing it, but whatever takes the weight off I guess

what's REALLY sad about the surgery thing is it doesn't make you lose anything, it just makes it impossible to gorge yourself...effectively removing willpower and conviction from the equation. That's why SOOOO many people gain ALOT if not all of it back...cuz they stretch their stomach back out after so long.

[DanSC]

anyone know what kind of food would gain flesh on your body?

[TehNewGuy]

Has anyone here used Myoplex meal replacements?

[Quicksilver3007]

what's REALLY sad about the surgery thing is it doesn't make you lose anything, it just makes it impossible to gorge yourself...effectively removing willpower and conviction from the equation. That's why SOOOO many people gain ALOT if not all of it back...cuz they stretch their stomach back out after so long.

GGPO right there. I've started doing some cross training as of right now. I run 5 days a weeks and lift 3 days a week. I like to workout Monday through Friday to give myself the whole weekend to rest. Here's a typical week for me.

Monday - Chest/Triceps/Run 1.5 miles
Tuesday - Core Workout(Lower back/abs)/Run 2 miles
Wednesday - Back/Biceps/Run 1.5 miles
Thursday - Core Workout/Run 2 miles
Friday - Forearms and Calves or Legs/Run 1.5 miles

I'm taking protein too. I really love that feeling after you work out when your arms just feel huge from all the blood still pumping.

Lan Di - You shouldn't feel weird about working out by yourself. I usually go and work out when all my friends are in classes, so it can't be helped. As far as motivating yourself just think about all the good that your doing for your body. You can also do what I do and just make it a part of your schedule. After I get done with classes everyday I simply go to the gym and get my workout done. It's just a part of my routine like brushing my teeth or showering in the morning. After doing something for 21 days straight it will become a habit.

Also a tip to anyone doing running or any kind of cardio workout. If you are running, swimming, cycling, or whatever that is strenuous on your heart you should do a cooldown after you get done with your workout. After I finish running I never stop moving completely. Nine laps is a mile on the indoor track that I run on so after I get finished with my 18 laps I always walk 2 more for my cooldown.

The whole reasons some runners throw up after a hard run is because they stop running completely and have their heart rate come crashing down from 200 beats per minute to resting heart rate which is what makes them sick.

[ShinAkumax]

Also, when I work out I like to feel the "burn" but I also like to get a bit of muscle to me. Maximum weight that I can move while keeping form - 5-6 reps. I could do the 3 rep thing but then I lose form or cheat. I believe in maintaintaing good form above all. then after those 6 reps I inmediatly go to the next low weight till exhaustion.

EG from 35 I go to 30 till exhaustion. I can usually do about 6-7 of those. I do this for my 3 sets and in the last set, I just keep going further and further down on weight gradually till the 10 pound barbell fells like the 35, this is when I get the "burn" If I was keeping count, the last set can go in to the 30th rep sometime. Also when I work, I always try to keep my rest periods under 1 minute. 30 seconds if I can. And when I'm done the set on say - Biceps, I hit the biceps again from another angle. Example.

Preacher Curl followed by Sitting Dumbell Curls, followed by standing bar curl followed by cable curl. I follow the "burn" method for all of there. The question is, what is this doing? I'm doing it because it feel good. My body feels like it has worked out.

So yeah, what is your imput on that?

PS: I always work out by myself La, I hate people.

[MagnusMadness]

Also, when I work out I like to feel the "burn" but I also like to get a bit of muscle to me. Maximum weight that I can move while keeping form - 5-6 reps. I could do the 3 rep thing but then I lose form or cheat. I believe in maintaintaing good form above all. then after those 6 reps I inmediatly go to the next low weight till exhaustion.

EG from 35 I go to 30 till exhaustion. I can usually do about 6-7 of those. I do this for my 3 sets and in the last set, I just keep going further and further down on weight gradually till the 10 pound barbell fells like the 35, this is when I get the "burn" If I was keeping count, the last set can go in to the 30th rep sometime. Also when I work, I always try to keep my rest periods under 1 minute. 30 seconds if I can. And when I'm done the set on say - Biceps, I hit the biceps again from another angle. Example.

Preacher Curl followed by Sitting Dumbell Curls, followed by standing bar curl followed by cable curl. I follow the "burn" method for all of there. The question is, what is this doing? I'm doing it because it feel good. My body feels like it has worked out.

So yeah, what is your imput on that?

PS: I always work out by myself La, I hate people.

I'm not as well versed in the physiology of lifting as chaos...but from what I've been told the burn is a build up of lactic acid and/or lack of oxygen to the muscle...if that's not correct then it wouldn't be the first time for me...I always feel a burning sensation when I'm in the rep range between 12 and 15 reps OR I'm supersetting/drop setting...as of right now I shy away from supersetting as much as possible and the highest amount of reps I do is between 8 and 10 reps, and I rest quite a bit between sets as I am more concerned with strength then size....I will slow a set down and concentrate on flawless form and an increased negative before I do more reps...so to each his own. What you are doing is great for muscular endurance IMHO and also great cardio. I would recommend changing the rep range every 6 to 8 weeks though and moving up in weight. E.G. phase 1 (hypertrophy) 12th rep being a failure rep..phase 2 (strength) 6 to 8 reps...phase 3 (power) 4-6 reps doing enough weight mind you that a 7th rep in good form isn't possible...then wash rinse repeat...if ur really into lifting then changing things up on a regular basis is not only good for shocking the body but it makes things alot more fun and interesting to me...Every time I work out a body part I change at least one thing, even if it's just doing incline with dumbells instead of a barbell...

On a side note, I got 255 today twice (flat bench) YaY.

[Panicked]

Can someone help me out? Anyone have any tips to make your skin look healthier?

[Romie]

Can someone help me out? Anyone have any tips to make your skin look healthier?

See a dermatologist.

[BrazilionBH]

Working out is the easy part of gaining weight and getting into shape.The hard part is making yourself eat right and to have the dedication and drive to goto the gym 5 days a week

[BrazilionBH]

Has anyone here used Myoplex meal replacements?
yeah they are great if you have the money for it and i mean alot of money.

[Rokusho]

yeah they are great if you have the money for it and i mean alot of money.


That's one scary ass avatar. I never really liked that guy.

[Romie]

yeah they are great if you have the money for it and i mean alot of money.

HAHA.

I don't know if it's sad or cool that I know where that avatar is from.

[MagnusMadness]

hey romie or whoever...where are some good weightlifting forums???

[Sexperienced.]

yeah they are great if you have the money for it and i mean alot of money.

is that that king kong chili guy (whatever his name is) in your av?

[opticallyinviz]

Guy up above, don't workout every set to failure, it's not good for you.

Honestly only go to failure like once a week on an exercise, it's a lot more beneficial.

[MagnusMadness]

Guy up above, don't workout every set to failure, it's not good for you.

Honestly only go to failure like once a week on an exercise, it's a lot more beneficial.

Are you kidding?? What makes you say that it's more beneficial?? And this better be good.

Cuz taking sets to failure is how you determine what amount of weight you should be lifting...and if you don't push yourself you are wasting ur time in the gym...I'm trying to tear down muscle tissue, not just get a pump and waste 30 minutes of my day. Everything I've ever read says if ur not taking ur sets to failure, you are failing to do ur sets. If I'm not taking a set to failure I at least push myself to the point that I can't do any more reps in flawless form. If you don't take sets to failure how could you ever gage ur own strength and track ur growth and progress??

[Chaos]

The current buzz around "the pump" is one of the dumbest trends that I can remember in recent years.

[opticallyinviz]

If you honestly think you should be tkaing every set to failure, you have no idea about anythinbg related tow eightlifting and you should just quit right now because you're overtraining.

The lactic acid build up caused by going to failure reduces growth if there's too much. Hence why any bodybuilder/strongman never ever goes to failure.

How the fuck does tkaing it to failure dtermine how much you should be lifting? are you fucking smoking crack? Jesus christ your idiocy makes me want to punch myself in the face.

Go read, please.

[300 lb Eugene]

hey romie or whoever...where are some good weightlifting forums???


IRONMAGAZINE.COM thats where Im at.

[MagnusMadness]

If you honestly think you should be tkaing every set to failure, you have no idea about anythinbg related tow eightlifting and you should just quit right now because you're overtraining.

The lactic acid build up caused by going to failure reduces growth if there's too much. Hence why any bodybuilder/strongman never ever goes to failure.

How the fuck does tkaing it to failure dtermine how much you should be lifting? are you fucking smoking crack? Jesus christ your idiocy makes me want to punch myself in the face.

Go read, please.

Right I should quit right now..because I've only gained 50 pounds since high school...and I'm about 5'9" and almost 200 pounds solid. I deadlift over 400 and squat close to 400...I've only doubled in strength since I started lifting 2 years ago. I should just quit cuz whatever I'm doing isn't working at all. That's how I've always trained and most people at my gym train....why else would you ever need a spotter?? Hell when I have a spotter I go PAST failure and tax the shit out of my muscles. Hell my brother used to do 5 sets of 5 going PAST failure and dude has hellacious stretch marks on his chest where he grew too fast...overtraining?? seriously doubt it...

[opticallyinviz]

Alright, so I only work at a supplement store and design weightlifting programs for bodybuilders. But really, what does that mean right?

It's great that this works for you. But it won't for 99% of people. It's not good for your muscles to go to failure every set, it's very plain and simple. gainging 50 lbs in all honesty has very, very little to do with this. Gaining weight is all about your diet.

ANd saying you deadlift 400 blah blah blah... you're not the only one. You're not going to impress me, sorry.

The point of a spotter, is so you don't crush yourself.

5 sets of 5 is a tried and tested way to get bigger yes, but you want 5 reps with good form. Not failing on every set. Cause that's just plain dumb.

[MagnusMadness]

Alright, so I only work at a supplement store and design weightlifting programs for bodybuilders. But really, what does that mean right?

It's great that this works for you. But it won't for 99% of people. It's not good for your muscles to go to failure every set, it's very plain and simple. gainging 50 lbs in all honesty has very, very little to do with this. Gaining weight is all about your diet.

ANd saying you deadlift 400 blah blah blah... you're not the only one. You're not going to impress me, sorry.

The point of a spotter, is so you don't crush yourself.

5 sets of 5 is a tried and tested way to get bigger yes, but you want 5 reps with good form. Not failing on every set. Cause that's just plain dumb.

You train bodybuilders huh?? Who are you certified through?? That's funny that my way of doing things only works for me when the last two people I've trained have both put on over 20 pounds and get accused of steroid use on an almost daily basis....

What exactly is your definition of a failure rep anyway?? My definition of a failure rep is the last rep you CAN do (alone) IN form.

Now don't get me wrong...not EVERY set is taken to failure...I do an adequate amount of stretching before I start and I also do a VERY light set to warm up with for instance...today I worked chest...I started with incline dumbell presses and grabbed 40's and did a very slow set resting at the bottom and squeezing at the top. Then I grabbed the 80's and did 10 reps without failing, then I go to 85's and fail at the 9th rep, again a very slow and controlled movement squeezing at the top...and then I
grab 90's and with a spot I fail around the 6th rep.

If you don't take ur sets to failure, how do you know if you are getting stronger?? How do you know if what you are doing on a weekly basis is working for you at all??

Can someone else please give me some input on this subject...I would very much like to know what everyone else thinks about this...

[opticallyinviz]

That's not a failure rep, read up on your jargon.

A failure rep is when you have ther drop the weight because you couldn't it, hence the name FAILURE.

Um, I know if I'm getting stronger because the weight I use increases?
Worst part is the highest dumb bells wehave are 120's so now I have to use the bar for bench.

and you should only be doing sets of 10,8,6 after your warm up. You're not failing at all. You're doing exactly what you should be.

[Romie]

Keep it civil guys.

I don't really go to failure myself because I workout alone. I don't see the point in going to failure if you're training with intensity. To each his own I guess.

[Deus]

can anybody recommend some good meal plans focused on reducing body fat

[akuma1340]

can anybody recommend some good meal plans focused on reducing body fatBefore I can post any suggestions post what kinda exercise/lifting routine your doing right now and go from there.

[Deus]

not lifting anything yet

crunches, leg lifts, push ups 3 times a week

interval runs and burpees 4-5 times a week

[MagnusMadness]

Keep it civil guys.

I don't really go to failure myself because I workout alone. I don't see the point in going to failure if you're training with intensity. To each his own I guess.

I work out alone too. That's why I use dumbells mostly...and when I want to bench there's usually somebody at the gym that I know who'll be happy to spot me.

[Red-Impact]

I finally joined the Gym (about 3 or two weeks ago) and been working pretty hard during weekdays. doing Cardio and Lifting 3 times a week.

I am a bit skeptical when it comes to the threadmill. I'm I really running 1 mile none stop? I remember I couldn't even last half a mile before....why would I do now after just ONE week of going?

I run for about 20 mins non stop (if I can make it) and burn about 350 calories (or so the machine says....). If this is true and I continue excersizing at this rate I'll lose the gut in no time :encore:

[GRITZ]

Laterals = Pulling weight down from above your head to work your back.

Actually Laterals are to lift weight laterally, meaning to bring it up sideways. The Lat pull is called the Lat pull because of the muscle it works out, the latissimus dorsi, which is part of your back. Lat pull isnt a lateral pull.

[DaDesiCanadian]

I finally joined the Gym (about 3 or two weeks ago) and been working pretty hard during weekdays. doing Cardio and Lifting 3 times a week.

I am a bit skeptical when it comes to the threadmill. I'm I really running 1 mile none stop? I remember I couldn't even last half a mile before....why would I do now after just ONE week of going?

I run for about 20 mins non stop (if I can make it) and burn about 350 calories (or so the machine says....). If this is true and I continue excersizing at this rate I'll lose the gut in no time :encore:

Yeah, treadmills make it easier because the ground is literally helping you run. Run outside. It's better for you. Stick to the weights in the gym.

[Nep2une]

So in about 6 weeks I'll be done and certified as a ISSA personal trainer and mabey after this I might try the Performance nutrition specialist certification. Has any one done this already ? If so how is it going for you? I already have a handful of people I write workouts and diets for just as a friend so I figured I may as well get payed for it. 35 some odd dollars a session isn't bad side money. Being a manager for Jelly Belly isn't exactly the big money lol. Im also planning to compete possibly three times in 2006 because you need to have competed in two shows to qualify for Team U.S.A which is where I plan to earn pro status. This is natural bodybuilding by the way ( basically taking things that are legal not exactly natural)

If anyone else is doing this w/o a associates degree lol let me know how it's going for you and some of the things you did to get new clients. Im in Nor Cal right now and i'll post some pics that i'll be taking in November, mabey I can get some clients from SRK ;-P Im definately open to giving free advice but somehow I doubt I'll be taken seriously until I post some professional pics so until then ;-)

My e-mail is Nep2une222@Yahoo.com Oh yeah IM 23 years old and when I graduated highschool i was 5"5 117, I was about 138 11% bf before I got serious. now after close to two years of natural bodybuilding ( actual bodybuilding not just lifting) Im 5"9 160-165 lbs BF -7 to 8% year round , I plan to compete at about 173 to 175 lbs ripped around 4% bf which may sound impossible to accomplish by next year but it isn't ;-)
Not when you get familiar with the ABC diet which is in my oppinion the best alternative to steroids known to man.

e-mail me about it or google it, the diet is incredible.

Nep2une222@yahoo.com

[$|-|U(V)AYeL]

How can I naturally increase my levels of testoserone? I mean in terms of diet and work out?

[Nep2une]

Throw bench dips into your workouts also.

facing away from a bench or seat or something elevated
put your hands behind you rested on the bench with your legs are extended forward, feet resting on the ground in a almost seated position. Closer you get to the ground with your butt the more strain is put on your triceps, so make it burn. Throw in like 4 sets of 8 to 15 of these or whatever you can challenge yourself with.

Meals plans targeted towards lowering fat intake.

I don't know your diet is like but here's some idea's.
Don't look at food intake so much as pleasure but more of a means of getting the body you want, with pleasure sometimes being a side bonus ;-P

Last time I saw you was at a Psm tourney about 2 years ago and you were about 5"10 - 5"11 and really skinny

Try multiple small meals

Don't eat to the point of being stuffed if you start to get full just stop eating and save/ throw the rest away. Im poor and I don't throw food away so sometimes i'll save food to be my next meal or part of my next meal.

Eat just to the point of where you feel satisfied but might be hungry in another hour.

Here's a sample day

Breakfast- bowl of oatmeal, 2 fruits, water

Snack- some mixed nuts, bagel ( or something small with some carbs) Water. ( basically just to take the edge off so your not starving like Marvin)

Lunch - chicken breast cut up and put in salad ( dressing is fine) 1 fruit ( apple, orange, bannana w/e) Water

Snack - pop open that can of nuts again lol mabey a couple small baked potatoes and a fruit. Water

Dinner - chicken breast, mabey cut up and put in some boxed pasta noodles or put the noodles on the side. Water

Make sure the Meal after your workout if a heavier meal like the
Lunch. And that you have some carbs in the meal before the exercise so you can actually get through the exercise. It's not helping you if you throw up during the exercise because your so hungry. Unless you've gained alot of weight in the last 2 years this should be good for you, you can tinker with it if your starving to bad lol add 2 a fruit or a baked potatoe or whatever.

Don't have anymore then 1 meal before you exercise meaning exercise in the morning because thats where you have your greatest potential for burning calories.

If your consistent with your exercising and eat something similiar to this you'll be guaranteed to burn fat
and mabey gain a little bit of muscular shape mabey lol
but for that you'll eventually get into some lifting.

E-mail me and let me know what your goals are so i can give you some advice that applies directly to you or next time your up in Norcal let me know and i'll hook you up with some goods.

[Tekno Virus]

Whenever i do heavy weights, i always get stuck in the middle and spend a lot of energy getting past the stuck point. If i go half-way, i can lift like 185lbs. for 8-10 reps on the bench. I don't think it's flexibility because i have always streched a lot and always have been flexible.

Can anyone help?

[Nep2une]

I personally believe that through a healthy life style in general
( normal sleep, semi healthy eating and being active)
Nothing special your body will produce the normal amounts of test that you need. But below is some info ( I didn't write)
on some natural ingredients that have the whole
( If you take this...........It "MAY" increase this ) correlation going on. I would say don't take any of those things and don't buy any " Legal test booster" Because they don't work and real test is illegal but hard to get. If you want increased Test it more then likely isn't going to be anything natural about it. buuuuuuuuuuuuuuuut lol there was a study that showed that when monkeys were given 37 % or so more then the normal amount of soy reccomended for humans that they became something insane like 300% more aggressive LOL!

Long story short healthy living will bring your test levels up to standards and if you want more the what your body see's fit while living healthy then go buy some test, and don't take it by it's self no one does a steroid cycle with just test.
And then you increase you chances of being unhealthy and you have to use clomid to bring your balls back it it's just not a good look ........



How does the body know how much testosterone to make and release?
The testes receive chemical signals from the pituitary gland, which is located at the base of the brain. The pituitary gland receives signals from the hypothalamus. The hypothalamus secretes gonadotropin-releasing hormone (GnRH). This signals the pituitary gland to produce and secrete follicle-stimulating hormone (FSH) and luteinizing hormone (LH). LH orders the testes to produce testosterone. If the testes begin producing too much testosterone, the body sends signals to the pituitary telling it to make less LH. This, in turn, slows down the production of testosterone.





Saw Palmetto Extract: Saw Palmetto is a small, palm like North American plant. The Saw Palmetto extract comes from berries of small palm trees, and the extracts comprise of different fatty acids and sterols. Native Americans have used the Saw Palmetto berry to treat genital, urinary tract, and reproductive system problems. Saw Palmetto is widely researched and used in Europe, and is now gaining popularity in North America, and being used for its benefits for the urinary tract.

Saw Palmetto herb extract has been marketed as an aphrodisiac for men and women, and it's also anabolic (muscle building), and helps build muscle tissues. Saw Palmetto is made up of Fatty acids - Saw Palmetto contains a variety of fatty acids including lauric acid, oleic acid, myristic acid, and palmitic acid, Phytosterols (plant sterols), and polysaccharides.
Milk Thistle Extract: Athletes and bodybuilders may benefit from the use of milk thistle. Athletes and bodybuilders typically use many nutritional supplements at one time, in order to boost performance. The use of a number of supplements at one time may produce synergism that results in enormous stress being placed upon the liver.

After a cycle of anabolic steroids, pro-hormones, thermogenics, or any other supplement, athletes may find it helpful to allow the body to rest from supplementation, while taking milk thistle to promote liver health.

Cycling supplements in an on-again-off-again manner, while using milk thistle in between, will ensure liver health and successful performance.

Alpha Lipoic Acid: Basically, ALA helps us collect energy and nutrients from the food we eat. The body needs ALA to produce energy. It plays a crucial role in the mitochondria, the energy-producing structures in cells.

ALA is somewhat of a universal supplement for those training to improve their physiques as it has many roles which suit a variety of different goals. Here are the main uses:

- As a preventative or restorative aid for the liver
- As a dieting aid to increase fat loss
- As a bulking aid to decrease fat accumulation

Avena Sativa Extract: Avena Sativa is believed to free up testosterone in both men and women. One of the main effects of testosterone is a healthy libido.

Testosterone is often associated primarily with males, but women produce it naturally as well by way of their ovaries, while men manufacture it in their testes. Studies have shown that women who have low testosterone also suffer from a diminished libido.

Avena Sativa does not create more testosterone in the body, but is thought to free some that is in a “bound” state. Approximately 2% of the body’s testosterone is in a “free” state; the other 98% is bound to protein molecules. The free state testosterone is considered the active form; when it is low, not only does our libido diminish, but our bodies store fat more readily, and lean muscle decreases.

Pumpkin Seed Extract: Pumpkin seeds are also a good source of two unsaturated fatty acids oleic and linoleic acid which may account for claims that pumpkin seeds can relieve symptoms of enlarge prostate.

Eurycoma Longifolia: It has been used as a medicinal herb for centuries in Southeast Asia to promote well being, improve health, increase strength, and increase libido. Today it is increasingly being used as a natural, gentle and effective alternative to sex-enhancing drugs.

Chrysin: Chrysin is extracted from a fairly rare plant called the Passiflora Caerula. It is a natural extract yet more powerful than most anti-aromatase drugs you might be familiar with.

Today's bodybuilders and competitive athletes are always looking for ways to boost their natural testosterone levels. Our bodies naturally convert some amounts of testosterone into estrogen (aromatization), a process which accelerates as testosterone levels go up.

Chrysin is the chemical name for a type of isoflavone molecule that has been demonstrated to be a potent aromatazation blocker. In other words, Chrysin minimizes the conversion of testosterone to either estrogen or DHT (dihyrdotestosterone). This is great news for those who want to enhance their muscle building ability!

Athletes with high blood testosterone will train and recover better on Chrysin than without. They will get bigger and stronger faster and with less annoying side effects.

Dandelion Root: Dandelion Root (Taraxacum Officinale) is naturally rich in potassium has been used traditionally as a liver tonic, diuretic, and blood cleanser, helpful for treating water retention, inflammation, and congestion and disorders of the liver and gallbladder.

Dandelion Root is a herbal diuretic (excretes excess water through your kidneys). It is also used to help with any digestive and gastrointestinal complaints.

Do not use if you have obstruction of the bile ducts, gallstones, gallbladder infection.

Excellent for contest bodybuilders!!

Nettle Leaf: Nettles are one of the most widely applicable plants available. They can effect a wide range of problems and act as an excellent general detoxifying remedy and whole body tonic. Nettles are a rich source of trace elements, absorbing and accumulating them.

Because of their rich nutritional content, (this includes minerals, vitamins, iron and chlorophyll) they have traditionally been used for anemia, exhaustion, debility and to help people recuperate. The high content of silicon present has made nettles highly beneficial in stimulating hair growth and improving the condition of the hair and especially the skin.

Broccoli Extract (Indole-3): Indole-3-carbinol (I3C) is a secondary metabolite found in cruciferous vegetables such as broccoli, cauliflower, kale, cabbage and brussels sprouts. A secondary metabolite is one not found preformed in vegetables, but formed after an enzyme in the vegetable (myrosinase) is exposed to a phytochemcial in the vegetable (glucobrassicin). This can occur only when vegetable cells are crushed or eaten, and is referred to as enzymatic hydrolysis.

In one study, men received I3C for one week; a profile of 13 estrogens was measured. The results were that I3C significantly increased the urinary excretion of C-2 estrogens. The urinary concentrations of nearly all other estrogen metabolites, including levels of estradiol, estrone, estriol and 16 alpha-hydroxyestrone, were lower after I3C treatment [J Natl Cancer Inst 1997 May 21;89

[Nep2une]

Your prob is simply you need to do less weight,

I used to curl 125lbs and i thought i was the shiet! I would do 5 sets of 8 to 10. I had some SERIOUS back action going on during this excercise lol and realized i wasn't getting results i wanted even if I could brag about curling so much.

So I changed up my form did it properly and i couldn't do 125 any more. Now I do around 115 lbs for 8 to 10 reps with strict form making sure its my biceps doing the work and squeezing at the top. I have gotten so much more bicep growth from this that i am embarrassed of what i was doing before.

basically make sure you can do at least 8 reps with strict form.
from the chest to extending the elbows out at the peak, while thinking hard about squeezing your pecs at the top.
Doing half the motion doesn't mean anything except your cheating yourself. Lower the weight and do the entire motion and don't worry about people thinking your weaker because your lifting properly and they can't say ish when you get your results.

Good Luck!

[GRITZ]

Virus,

Past the halfway point in benching when youre coming up is dependent more on the triceps than when you are touching your chest. You could try less weight like was suggested above with strict form but maybe in addition, you could try working a little harder on your triceps. For example doing some close-grip bench, french curls, or dips. What I have been doing recently is working on my weakness in bench, which is wide grip. My normal bench grip is really close compared to most ppl so I have added two more sets at the end where I get a very wide grip relative to my normal grip and do what I can with that. I have noticed an improvement overall in my benching, allowing me to keep my form a lot better with less of a struggle. Whatever you choose to do, good luck :tup:

[MagnusMadness]

FYI, clomid and nolvadex don't put mass back on the testes...HCG does. Both of those together will help someone bounce back quite well after a cycle...secondly, Lots of people cycle only test, it's one of the more common AS' used today...deca is what you see not getting run by itself too often. I put on 23 pounds in 8 weeks on test250 alone.

[BIG BEEF!]

well guys im slowly but sureley getting back on track with my trainging started running agin takeing my supplemst only thing relley missing me up is my eating habit i only eat once aday very bad for me but im going back to meal replacements what brand would yall guy reccomend

[MagnusMadness]

Whenever i do heavy weights, i always get stuck in the middle and spend a lot of energy getting past the stuck point. If i go half-way, i can lift like 185lbs. for 8-10 reps on the bench. I don't think it's flexibility because i have always streched a lot and always have been flexible.

Can anyone help?

you could just make sure to have a spotter on hand to help you get past the sticking point....this may in turn over time teach ur body how to push through those sticking points provided you are indeed strong enough to move "X" amount of weight... When I bench I bring the weight down somewhat slowly to just above, almost touching my chest, then drop and explode up, I slow down around the sticking point of course but I can push through it.

[merdoc]

Okay, I am In College Now, and i kind of want to lose some weight, i really wanted to gain more to try out and join the football team, however it seem's they dont have football teams in community college here, anyways I am 6'2 215 pounds, i really cant afford to buy weights or go to the gym, i was wondering what would be the best workout for me, likw do i do 100 situps a day or something? also with my food i need some help, what would be the best food for me to help me with my goal..i want go 185.

[TehNewGuy]

Have any of you tried Pure Protein bars? They tasted good as hell, but im sure thats no good indicator of how good they are for you.

Fat - 8g
Saturated fat - 4.5g
Trans fat - 0g
Cholesterol - 30mg
Sodium - 270mg
Total Carbs - 29g
Sugars - 1g
Sugar Alcohol (rar!) - 15g
Protein - 32g

Would it be best to use these bars as a quick post-workout meal replacement?

Im trying to get cut, so im going to do interval training on Tuesday, Thursday and Sunday and ride my bike around town on the other days as well as hit the gym.

[DA GAME]

Can somebody recommend DA GAME some foods to "fatting up"?DG is trying to pack on some extra pounds but to no avail DG is still @ the 175lb mark even when lifting weights

[Mr Mort]

Have any of you tried Pure Protein bars? They tasted good as hell, but im sure thats no good indicator of how good they are for you.

Yeah, I'm all about their chocolate peanut butter bars. The only thing is that the ones around here must be smaller than yours, as mine only have 20g of protein. Still, I usually have one in place of breakfast and they taste pretty good compared to most other bars. If you're eating one in place of a meal, I don't think they're too bad for you. If you're eating a bunch of then it might be a slight problem.

[300 lb Eugene]

Just thought Id bring this up again..
Regular food is the best way to go, dont rely on supplements like food.
Eating the right foods and exersize is the only way to losing fat/ building muscle.

Riddle: I companys keep saying "This is the BEST product EVER! It WORKS!!!" then why do they keep comming out with 'better' "stuff"..... if the previous stuff works?

[Nando]

Any one want to help me figure out a routine?
I'm going for bulding muscle, and losing weight(cardio, I know)
I can go to the gym 5 days, possibly 6 a week.
If you guys can help me figure something out, like which exercises and how many sets, that would be really cool, or a website.

[300 lb Eugene]

Go to IronMagazine.com

[CrouchingTiger]

My current routine is:

Monday (Chest/Tris)
Barbell Bench: 3x8
Dumbell Incline: 3x8
Dips: 3x12+
Tricep Cable Pushdowns: 3x8

Tuesday (Back/Bis)
Widegrip Pullups: 3x10+
Cable rows: 3x8
Reverse Flies: 3x8
Barbell Curls: 3x8

Wednesday
Cardio

Thursday (Shoulders/Abs)
Overhead Dumbell Press: 3x8
Lateral Raises: 3x8
Shrugs: 3x8
Roman chair crunches: 3x15
Legraises: 3x15

Friday (Legs)
Squats: 3x8
Leg Curls: 3x8
Leg Extensions: 3x8
Calf Raises: 3x8

Saturday
Cardio

Sunday
Cardio


I'm tryin to change my ab routine a bit. I think I might drop the leg raises and do v-sit ups. I hear they're one of the best ab exercises to do.



I'm also definately trying to overhaul my diet. It sucks right now.

[ImagineVC]

i have an extremely hard time gaining weight
and it doesn't help that i do alot of cardio exercises 3 times a week at my boxing gym
can anyone recommend me ways to gain weight?
i don't want to do heavy weights because i want to maintain my speed
what can i eat? i don't really want to rely on weight gainers either.
i usually have a protein shake after every workout.

help meeee....... heeelllpp meee....................

[Romie]

i have an extremely hard time gaining weight
and it doesn't help that i do alot of cardio exercises 3 times a week at my boxing gym
can anyone recommend me ways to gain weight?
i don't want to do heavy weights because i want to maintain my speed
what can i eat? i don't really want to rely on weight gainers either.
i usually have a protein shake after every workout.

help meeee....... heeelllpp meee....................

Stop doing so much cardio. The only cardio you should be doing while bulking is your warmup.

[Lan Di]

Well I'm down to 253 as of today. I started at about 330 in mid-May. :tup: So, I'm losing at a rate of something like 16 or 17 pounds per month. What i'm wondering, though, is when can i expect my body to start slowing down? I mean, based on how much fat i have left i dont think It'll slow down before i hit 225 (which is my big goal), but let's say that i were to just keep going, where would it probably balance out/slow way down? My progress has been very consistant thus far though.

Only bad thing is I am un-growing my clothes that I just got this summer :sad: . My new jeans/shirts are getting too big. . .

[TwelveInchPenis]

Well I'm down to 253 as of today. I started at about 330 in mid-May. :tup: So, I'm losing at a rate of something like 16 or 17 pounds per month. What i'm wondering, though, is when can i expect my body to start slowing down? I mean, based on how much fat i have left i dont think It'll slow down before i hit 225 (which is my big goal), but let's say that i were to just keep going, where would it probably balance out/slow way down? My progress has been very consistant thus far though.

Only bad thing is I am un-growing my clothes that I just got this summer :sad: . My new jeans/shirts are getting too big. . .
I was 300 and got down to 185 (back up to 195 since I didnt want to get that slim). I found that you'll keep going down if you are on a good weight loss routine. The only way I found to slow down was to eat more. The weight I put back on is solid muscle since its from lifting and eating "good calories"so its all good. A lot of eggs and chicken and such.

[Stylistics]

All right, i was looking for a thread like this!

I have a passion for physical fitness, its damn near a religion for me.

i know most people are either or cardio or weight training, i try to balance both.

Five days a week, 3 days of carido, 2 days of weight training. then next week, i change it to days of carido and 3 days of weight training.

after i complete four weeks straight, i take a week off.

for carido, i run, run and run. thats about it. i might take up biking seeing lance armstrong having so much endurance for the tour de france.

weight training: i switch between Back and bi together, then chest and tris together. shoulders on my chest and tris day. But ABS are EVERYDAY. i never weight train my lower body (legs). just my upper body.

i think the hardest part of your body to develop are the ABS and forearms. i just can't get those forearm cuts nor the abs like bruce lee


the most important is nutrition more then physical fitness. i have three full meals a day with two snacks in between for a total of five meals a day. i do over eat (eating fatty foods) at the days i don't work out. but i keep the portions reasonable.


overall, i look and feel great and have a positive outlook in life with cofidence. and i owe it all to good health. its good to read your guy's post. i know how yall feel. its a good type of lifestyle.

[Lan Di]

Can someone suggest me a good walking shoe that doesn't cost a whole lot? I've been using the same kswiss shoes that i've also been wearing to school/everywhere else at the same time so far, and after putting a couple years of school and probably 200+ miles of walking over the summer on them, they're about to give out.

So, i'm looking to cop some shoes for walking in, i walk on pavement, might start on treadmill during the winter. I dont care if they're from wal-mart or payless, or foot locker, i just need them to be good shoes and a decent (<$70 preferable) price.

Thanks.

[ImagineVC]

it's probably been said before in one of these 63 pages but a good ab workout is....
get into the pushup position,
but instead of putting your hands on the floor, put your forearms on the floor
don't do any forearm pushups or anything, just remain in that position for as long as you can
it will start to burn.
my friend trained with Mr.Universe and he taught him that.
you can do the side version of this exercise as well to workout your side abs but i'm too lazy to explain it.

[Nep2une]

A filthy style of sit up that the track and field athletes do at the university of Baylor
( same school that produced Michael Johnson)

get an olympic bar ( 45lbs) lay it down under your head and hold it with your hands in a curl position basically holding it tight against the back of your head. Have your feet under something or held down by someone and do sit ups with your arm width at a position where you can touch your elbows to your knee's ............repeat. I tried it last night , it's beautifully painful ;-)

[MechZZ]

Just curious... but everytime I get prepped to go to the gym my body gets REALLY fatigued and when I get into the parking lot I feel like I hafta throw up at least 3 or 4 times... but once I start working out I feel fine.

This happen to anybody else?

[300 lb Eugene]

:confused: :confused: :confused: What?!

[Power Man Fox]

Is there anything wrong with working out the arms something like mon - friday, and then resting on the weekend?

[Zero]

Can anyone recommend a cheap, but effective cardio machine? Just something that'll get my heart rate up fast and burn calories. I'm not looking to be an marathon runner or anything...

[Hotsuma]

What's the more effective way to trim down? Weights or cardio?

[$|-|U(V)AYeL]

Hotsuma: combination of both, weight train 3 times a week, cardio 2-3 times a week

Zero: I cant think of a cheap cardi omachine personally.. best thing is running on a track and do interval training..

Power Man Fox: Working out same body part more then twice a week is WAY overdoing it... If your body part is sore do not work it out.. you have to let it recover, thats when it rebuilds and acutally builds muscle..

[opticallyinviz]

And then it even depends on the body part.

I wouldn't do legs or back more than once a week, but arms you could easily do twice.

But yeah more than twice is just stupid.

best way to lose weight is to get a good diet.

[MagnusMadness]

And then it even depends on the body part.

I wouldn't do legs or back more than once a week, but arms you could easily do twice.

But yeah more than twice is just stupid.

best way to lose weight is to get a good diet.

Personally, I disagree. It's really easy to overtrain such small muscles like the bi's and tri's and you have to keep in mind that they are already getting worked when you work out back/chest/shoulders. I've actually read that that's the reason SOOOO many people can't put size on their arms. But hey, not saying anyone is wrong cuz it's a matter of opinion and also a matter of whose body it is...cuz my old friend followed someone's advice and worked out his arms everytime they weren't sore and put 2 inches on his arms.

[CrouchingTiger]

I love the once a week per muscle group routine.

Monday for chest and tri
Tuesday for back and bi
Thursday for shoulders and abs
Friday for legs

That leaves three days of rest, during which you can do cardio or whatever.



Something I definately want to focus on is flexibility. I stretch lightly before a workout, but I want to start stretching a lot more and become limber. Any guides or whatever to stretching? I'm sure it's simple, but I'm also sure there are wrong ways to stretch and I wouldn't wanna do that.

[Hotsuma]

What's the best cardio work out?

Bike/treadmill/ellipical (crosstrainer)? I can't run for more than 10 minutes without my knees cramping up, so is the bike/elliptical a good alternative? I normally do 20 minutes.

Also, I don't necassarily work out so much that it sores my muscles, but I do have a set set of training I do.

10, 10, 6, 4, 3, 3. Increasing weight 5-10lb each set. Even doing so, I don't really feel myself that sore. Should I be increasing the weights I do? My goal isn't to gain muscle, it's to tone down and lose body fat. I don't care so much about body weight, but more about body composition. To do this, what'a good diet plan (based on experience?) I have 3 relatively light meals a day, and for snacks, I eat stuff like fat-free jello and/or fruits.

[CrouchingTiger]

What's the best cardio work out?

Bike/treadmill/ellipical (crosstrainer)? I can't run for more than 10 minutes without my knees cramping up, so is the bike/elliptical a good alternative? I normally do 20 minutes.
The best form of cardio is rowing. Since rowing machines aren't the most common thing, and I doubt you've got a kayak and a lake in your back yard, the next best cardio workout is swimming. However, if you don't want to swim, the third best option would probably be biking.

[coco_j]

So wait up.... I've been working out my arms three times a week, Mon Wed and Fri. Should I only work them twice a week? And my back the other two days, something liek Mon and Wed arms, Tues and Thurs back?

[Biggzy]

You guys should check out www.ironmagazine.com I think somoene on here, maybe 300lb eugene mentioned it. That website has an awesome forum for weight training and cardio questions, as well as supplements.

Coco_j: After doing some research, its recommended that each muscle group once a week. For example biceps, you should rest 5-7 days after training. But if you think about alot of other exercises will be working out bicep, especially when doing back. Rowing, lat pulldown, etc.

My routine has been back and forth. I used to do

Day 1 Chest and back
Day 2 legs and shoulders
Day 3 bis and tris
Then repeat this cycle and rest on day 7.

I wasn't getting nearly enough rest that I should've been.

Now my routine is something like this.

Day 1 Chest (cardio, abs)
Day 2 Back (cardio, abs)
Day 3 Cardio abs
Day 4 bis and tris (cardio, abs)
Day 5 legs and shoulders (cardio, abs)
Day 6 rest
Day 7 rest

I sometimes switch up rest whenever I need more. Eat a shit load of protein, bars, shakes, amino acids, L-glutamine, multi-vitamin.

Anyways, hope some of this info has been helpful.

[opticallyinviz]

Ah i moderate on a bodybuilding on the internet already.

Getting big arms has little to do with training arms, putting on weight and getting big shoulders willg et you big arms. Your body will want to be proportionate so they will grow.

[300 lb Eugene]

You guys should check out www.ironmagazine.com I think somoene on here, maybe 300lb eugene mentioned it. That website has an awesome forum for weight training and cardio questions, as well as supplements.
.

I mentioned it 3 times, but no one listens to me:sad::shake:

Im not 300 lb of FAT in case anyone is wondering:wonder:

[300 lb Eugene]

Can anyone recommend a cheap, but effective cardio machine? Just something that'll get my heart rate up fast and burn calories. ...

-Just run outside..........

-those new running machines at the gym,
( the one where you hold onto the handles and walk at the same time) are pretty good.

-Buy a bike and ride where there are moderate hills.

-spinning / areobics class ( its not just for women) .

- DDR / ITG2

- Mountain climbing / wall climbing.

-Canoe / Kyacking.

None of these is really expensive........ especially the 1st one, its free:clap:

[mr. newbie]

how do i get more flexible. maybe a bit off topic but somebody else mentioned i to.

[300 lb Eugene]

Dhalsim: "" YOGA!!""

[DaDesiCanadian]

how do i get more flexible. maybe a bit off topic but somebody else mentioned i to.

This is $|-|U(V)AYeL posting:

Stretch before and after you work out, keep stretching and pushing yourself and you'll gain flexibility..

[Chaos]

Ah i moderate on a bodybuilding on the internet already.

Getting big arms has little to do with training arms, putting on weight and getting big shoulders willg et you big arms. Your body will want to be proportionate so they will grow.


Wow, you couldn't be more wrong. Muscle hypertrophy without stress? Good one mr. "bodybuilding board mod". Your body does not "want" to be proportional, it responds to stress by laying down new muscle tissue. That quote above renders any advice you give from this point on completely worthless. Thanks for playing.

[Biggzy]

Ah i moderate on a bodybuilding on the internet already.

Getting big arms has little to do with training arms, putting on weight and getting big shoulders willg et you big arms. Your body will want to be proportionate so they will grow.

Yeah that doesn't really make sense. Getting big arms has everything to do with training your arms, and eating right, and most importantly rest (where your muscles grow the most).

[Romie]

So wait up.... I've been working out my arms three times a week, Mon Wed and Fri. Should I only work them twice a week? And my back the other two days, something liek Mon and Wed arms, Tues and Thurs back?

And where does that leave chest and legs? I hope you're not planning to train more than 4 days a week. Train each bodypart once a week. Training arms twice a week is not the smartest thing to do because your biceps and triceps are involved in other movements, you don't want sore triceps the same day you're doing chest Same for biceps and back. Be smart and safe and train each bodypart only once a week.

[Biggzy]

And where does that leave chest and legs? I hope you're not planning to train more than 4 days a week. Train each bodypart once a week. Training arms twice a week is not the smartest thing to do because your biceps and triceps are involved in other movements, you don't want sore triceps the same day you're doing chest Same for biceps and back. Be smart and safe and train each bodypart only once a week.

Hey Romie, I know you've been on this thread for as far back as I can remember, and I was just wondering what your routine is like. I figured you have alot of experience and I'm always looking for new ways to switch it up. I was thinking of changing my routine to having chest and tris on the same day, and back and bis on the same day.

[Red-Impact]

This is $|-|U(V)AYeL posting:

Stretch before and after you work out, keep stretching and pushing yourself and you'll gain flexibility..

after you are warmed up:

Go sit down next to a wall and spread your legs apart and slowy make you head touch the wall while spreading your legs. The pain is excruciating. My karate teacher told me this and I still haven't done it. But trust me after 2-6 months you legs will me as fast as your arms.

Now here's my question: I've started working out. I do weights every other day (MWF..I don't train at all on weekends). I work out my chest, abs, legs, arms. This too much? I do about 2-3 sets of 15 reps each, trying to add weight after every set. Will the above give me faster results? it seems to me that working one part of the body a week won't do any good (I'm still pretty new at this btw)

[DanSC]

i want my lower neck big, how do i do it?

[mr. newbie]

thx for the strecthing help.

[Mechanica]

i want my lower neck big, how do i do it?

Hahaha, what a funny sounding question. In all seriousness, well, work that muscle group especially? I don't know, if you mean the lat area, you could try... I forgot the name of it, but I work mine with a machine where your hands point up, you're sitting, and you push up against the weights... :confused:

[google]

i want my lower neck big, how do i do it?

Are you talking about your traps? (Trapezius)
That's the muscle the runs between your neck and your shoulder. If so, it's easy to stimulate them. Just do alot of heavy shrugs.

Grab two heavy dumbells, hold them at your sides, and raise your shoulders up. Try to touch your ears with your shoulders. Then lower your shoulders back down. Make sure the weight isn't too heavy on your gonna hurt yourself blah blah. But it is especially true with this excercise, because you can easily damage a nerve.

There are some other exercises that will do the trick (Upright Rows, Heavy Upright Rows), but shrugs should do the trick.

But you literally mean your neck, you could hang some weight around your neck and raise your head up and down slowly. Really old school. But your neck tends to grow as you grow in weight and mass.

[CrouchingTiger]

Now here's my question: I've started working out. I do weights every other day (MWF..I don't