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

[Ryumexicano]

Short background: I'm 19 years old, 5'8", and used to weigh about 330 pounds. Starting last may I decided to lose weight and lost down to the 210-215 range by the beginning of this year. Since then i've just been chilling cause i felt like it plus my girlfriend doesn't want me to get any slimmer.

Anyways, i've been feeling really really restless lately and wanted another challenge plus i want to keep my cardio etc in good shape so i wont like die early etc. SOOOO...i've decided to start jogging a mile like a couple or few times a week and the challenge is to get quicker at jogging one mile and also to increase my endurance so i can jog further and further.

So i went and set my baseline today and i jogged the mile in 10:35. Got a few questions:

1. Is this slow or average or what?
2. After about half a mile my side started hurting BAD and i basically ran the second half wincing in pain hahaha...how can i keep that from happening?
3. What are some basic tips for getting better at running (speed and endurance)?

Sorry this was so long, THANKS!


Treatment

When it is caused by lack of conditioning a few strategies can be employed. First run slower and longer. Breathe fuller and try "belly breathing" where you allow your stomach to be "relaxed" and pushed out as you inhale and then contracted slightly as you exhale fully. Breathe rhythmically and make sure that you are not holding your breath. You can also try counting your breaths 6 in hold 3 out with a forceful exhalation for a 4 count or whatever seems to work best for you and your running rhythm.

Another breathing tactic that is tried is exhaling against resistance through pursed lips. This combined with belly breathing may be the best approach. To conditioning related stitches.

Also I suggest adding an abdominal strengthening exercise to your regimen such as "Crunches".

Dr. Stephen M.

That pain you describe is called side stitches.

Ryu

[Chaos]

Your 5'8 and 220 and your GF doesn't want you to lose anymore weight? Interesting. Thats not at all a good time for a mile but you'll be surprised at how fast you can drop it.

[opticallyinviz]

Seriously, fuck a bitch who doesn't want you getting in better shape.

[thedude.com]

god ,my muscles are badly deterioated X_X i'm facing emotional stress and pressure ...

[GambleFiend]

nvm.

[Soldier Zero]

What can I do for forearms?

[opticallyinviz]

No you won't look like ryan reynolds, or at least not in the near future. That'd take years.

Forearms generally don't need any direct work seeing as heavy lifts, ie deadlifts do it for you. But you can do forearm curls if you really need to.

[thedude.com]

how long does it take for me to do cardio until able to reveal my abs and muscles ??
my fat percentage is about 19% i guess

[Warpticon]

how long does it take for me to do cardio until able to reveal my abs and muscles ??
my fat percentage is about 19% i guess

You really won't have a chance to see abs until around 12% body fat.

[Lan Di]

What can I do for forearms?

Get a book by John Brookfield on grip mastery and just do it.

[thedude.com]

You really won't have a chance to see abs until around 12% body fat.

now i need to set my goals ...
going to do cardio 2 times in a day every week .


i've lost muscle mass 3 days ago and i looked so shrink and flabby because of stress and no pre-workout meals .now i've regained my muscle mass because i had proper pre-workout and post-workout supplement and meal .so how long do i get to see the results ... ?

[Warpticon]

It's not easy for me to just go and do that. I don't have a grocery store just around the corner like that where i am right now.

You could do what I do, and just get a wide mouthed liter bottle of water, drink the water, and keep the bottle for use as a makeshift shaker.

[Th3 0N3]

i did the double cardio before. wake up early and hit the gym, just straight cardio. and later on the day after your real work out - cardio again.

btw, you can really blow your forearms up with hang downs. just hang on a pull up bar for whatever you comfortable with. and you can do like a curl motion to get that pump going on.

[thedude.com]

i see thx ...

yeah i want to have big fore arms ....
bicep curl ??

[Th3 0N3]

nah don't pull urself up. just like do the wrist motion.

you can add resistance by slappin on that belt with a few weights. this exercise really shreds your forearms like no other; and most importantly it's core strength building meaning you get stronger not just bigger.

[MagnusMadness]

Hey Magnus, do you have a link or can you post up some complete workouts for a week like this?

Thanks a lot man.


Well...this is pretty much what I do...

Day1 Upper:
Bench Press
DB Rows
Rotating shoulder press
Lat Pulldowns
*Supersets*
Incline Flies/Reverse Flies
BB Curls/Overhead Extensions

Day2 Lower:
Squats
Stiff Legged Deadlifts
Lunges
Calf Raises

Day3 Off

Day4 Upper:
BB Military Press
Pull ups
Flat (or decline) dumbell press
HS High Rows
*supersets*
Lateral Raises/Pullovers
Hammer Curls/ Lying overhead extensions

Day5 Lower:
Deadlifts
Front Squats (or hacks)
Leg Curls
Calf Raises

Day 6 and 7 off....

Week 1...3 sets@ 8-12 reps each set
Week 2: 4 sets
Week 3: 5 sets
Week 4: Drop to 2 sets and increase intensity slightly to 8-10 rep sets
Week 5 (intensification): 3 sets@4-6 reps
Week 6: 4 sets
Week 7: 5 sets
Week 8: drop to 3 sets and increase intensity again for 1-3 rep sets

Once I finish this program I'm going to switch to alternating periodization...then undulating and back to accumulation/intensification.

I didn't want to just GIVE anyone a workout though....especially with no knowledge of their experience or what equipment is available to them. The reason I outlined the principles is so you could design one yourself. Hope this helps.

[Th3 0N3]

Good point there Madness, i keep that in mind aswell. the foundation of my workout is pure endurance, and the strength training i do is all core. i wanna maintain my size and get stronger. i've been doing it off and on, but with my strain thigh i've been recoverying from for the past month as really put a hole into my progress.

[Rhio2k]

Guys, I have 2 questions:

1: is Muscle Milk good? I notice that each container only has 20 grams of protein...

2: are these (http://www.drugstore.com/qxp142140_333181_sespider/met_rx/big_100_colossal_meal_replacement_bars_peanut_butt er_caramel_crunch.htm) any good, or are they just glorified candy bars? I see them all the time for 2.99 apiece at 7-11's in my area when I'm on the road.

[Th3 0N3]

q1: MM is the best tasting out there. MM is just a filler, shakes digest in like 30 min. you can give yourself like an hour break and eat something else to meet your Protein intake.

is it worth it? yea sure. hell, i take it still ^_^

q2: meal replacement, would be key word in this. the only thing that would hit hard is the carb load your getting from this. would be good if you were doing a some kind of intense excerise that need high carb intake, like marathons or simple sprinting/running.

[Soldier Zero]

K, I won't bother giving forearms anything extra and just stick to regular routines.

[MagnusMadness]

K, I won't bother giving forearms anything extra and just stick to regular routines.

If you don't use straps or hooks for heavy back work (deadlifts, rows, etc) then your forearms will be fine...try using a false grip sometimes too, or reverse curls. When most people think of working forearms they think little forearm curls or something stupid....when you think forearms you should be concerned with grip strength....static holds are great...and the aforementioned raw lifts on back day.

[MagnusMadness]

Good point there Madness, i keep that in mind aswell. the foundation of my workout is pure endurance, and the strength training i do is all core. i wanna maintain my size and get stronger. i've been doing it off and on, but with my strain thigh i've been recoverying from for the past month as really put a hole into my progress.


Endurance huh?? Try density training and really high rep sets....don't know much stronger you'll get doing that though. How bout this.....how bout you try alternating periodization....alternating between 15 rep+ sets one week to 4-6 rep sets the next then 8-12 reps and repeat, incorporating just a little bit of density training with each workout. You can limit ur growth as much as you want with ur diet....

In case you didn't know Density training involves the manipulation of resting intervals more than anything else....weight drops off with each set most times... but the rest intervals may be VERY short...goal is to get them as short as you can....this may help improve cardiovascular recovery/endurance while also increasing ur threshold for lactic acid....or so they say. Maybe an exercise or two done each day in this manner towards the end of ur weight training session would suffice.

[Zero]

Seriously, fuck a bitch who doesn't want you getting in better shape.

Word.

If a girlfriend/wife/fuck buddy says that they want to you to stop losing fat when you are obese, it's because they're woried that you'll leave them once your get that 6-pack and the confidence that comes naturally with it.

[thedude.com]

Word.

If a girlfriend/wife/fuck buddy says that they want to you to stop losing fat when you are obese, it's because they're woried that you'll leave them once your get that 6-pack and the confidence that comes naturally with it.


what about my mum and dad ? i'm still rather flabby and they told me not to continue to be 'skinny'

my reason to continue cardio is to reveal the muscles >.> .
and i'm still doing work out becasue i will get muscle lost during cardio .

[Th3 0N3]

Just do it.




-Nike

[Soldier Zero]

Right now I work out in my high school's gym so I can use the machines and give every muscle group a good workout. Now what I'm concerned about is when the summer comes, all I have is dumbbells and an exercise ball. I can do my upper body with those items, but what about my back and legs? What could I do to keep those in shape?

[Warpticon]

Right now I work out in my high school's gym so I can use the machines and give every muscle group a good workout. Now what I'm concerned about is when the summer comes, all I have is dumbbells and an exercise ball. I can do my upper body with those items, but what about my back and legs? What could I do to keep those in shape?

Still lots of exercises you can do. Especially if you get yourself a barbell as well. dumbell squats, lunges, deadlifts, lat raises, etc. Almost any bar exercise has a dumbbell variation.

[bill_rizer]

Word.

If a girlfriend/wife/fuck buddy says that they want to you to stop losing fat when you are obese, it's because they're woried that you'll leave them once your get that 6-pack and the confidence that comes naturally with it.

you fucking right their man, people cant take you changing because their used to you being fat or skinny you will find that when you reach your goal, friends and family will openly diss the way you looked before meaning they were thinking that all along.

That kinda shit pisses me off, and its one of my driving forces every time I hit the gym.

Stupid assholes,I'll show them.

Oh magnus welcome back.

[Slide]

Warpticon: I was already rollin with a makeshift container for mix. Takes too long.
Anyway though, i tried slamming scoops of mix and chuggin water and it worked fine. So it's actually a decent method as far as i know.

[Soldier Zero]

Still lots of exercises you can do. Especially if you get yourself a barbell as well. dumbell squats, lunges, deadlifts, lat raises, etc. Almost any bar exercise has a dumbbell variation.

Thanks, I'll keep that in mind when summer comes by.

[Chaos]

Your not gonna increase "strength" very much if you training for endurance. Strength in the weightroom, as in ballistic (maximum ability to move weight) vs. endurance (which can be defined as weight moved times reps) are the result of the constituency of your muscle and the fibers within. If you are training high rep low weight (or high rep in general) your volume training slow twitch muscle fibers which do not help very much with 1RM type numbers. Increasing maximum weight moving ability is largely due to hypertrophy of fast twitch muscle fibers. So if your training endurance you will increase "strength" your just defining it differently.

This is the reason olympic lifters and powerlifters work in low pyramid max weight schemes and stress explosive movements in training. You are almost never going to see powerlifters or olympic lifters in serious training exceed 6 reps on working sets.

[opticallyinviz]

That's straight up bullshit.

Depends on what part of their training they're in.

Slide: make you sure you drink a ton of water after you take the shit cause it needs a lot of water to work correctly.

[Ryumexicano]

Does any body know where I can buy dumbells here in Orange County or near OC? I want to get dumbells but I just can't order them online because of the weight issue. Are there any good stores here in California that I should check out? I just realized the tons of exercises you can do while at home.

Any suggestions as to which dumbells I should get? Is there such thing as "a good dumbell" and a "bad dumbell"?

Thanks guys.


Ryyu

[opticallyinviz]

Although fairly expensive I'd recommend powerblocks, or something of that nature.

[MagnusMadness]

That's straight up bullshit.

Depends on what part of their training they're in.

Slide: make you sure you drink a ton of water after you take the shit cause it needs a lot of water to work correctly.


Elaborate....but IMO why wouldn't a powerlifter train for maximal strength instead of muscular hypertrophy??

[Chaos]

He was probably referring to the statement that powerlifters don't do working sets frequently outside of 6 reps although I don't know why. If he is claiming that slow and fast twitch fibers don't exist then he is sadly misled. If your going to argue on here lets at least endeavor to make it worthwhile for people to read. Simply calling something (god knows what) bullshit is a complete waste of everyone in the threads time.

[300 lb Eugene]

What can I do for forearms?


You should be able to lift a lot more if you have fourarms:lol:

[thedude.com]

an advice from my experience ...

PLS !! do not do workouts if you are depressed !! no don't X_X
now i'm depressed , my muscle seems to be ok because i did not go to the gym .

[Lan Di]

Word.

If a girlfriend/wife/fuck buddy says that they want to you to stop losing fat when you are obese, it's because they're woried that you'll leave them once your get that 6-pack and the confidence that comes naturally with it.

Yeah i'm sure that's true with a lot of cases but i can honestly say (luckily) that that doesn't happen to be the case with me and my girlfriend. She likes the huggability/squeezability/wideness etc. I agree with her that if i lost a lot more i wouldn't look quite right because i have a pretty large frame and i'd just start looking too skinny IMO. I wasn't even sure if i'd like my appearance more if i lost more, i'm just bored and felt like doing something haha..

Cases vary though definitely.

[mightimao]

does it matter if i do cardio before or after lifting weights?
is it a bad idea to do cardio on the same days as lifting?

[GGL-steve]

Just do it.




-Nike

except nike sucks for good fitness shoes, granted they can whore out basketball shoes, and sell out.

But for good running shoes asics/saucony/nb/brooks/mizuna makes them look like shit, same for cross training

the true saying is "nike advertise enough morons will buy your product"

fucking gold, and yes I invest in nike:rock: easy fucking money:rock:

[ChaosNightWolf]

does it matter if i do cardio before or after lifting weights?
is it a bad idea to do cardio on the same days as lifting?

It's better to do cardio after weight lifting. There is a scientific reason behind this that I forgot actually. The other reason is you'll be to worn out to lift weights after a good cardio session.

It's not a bad idea to do both on the same day. However, doing them back to back is really hard. (Atleast for me)

[Ryumexicano]

There is a Big 5 store that just opened infront of my school :D I already saw that they have dumbells. I am thinking on buying a pair of 20 lbs.

Ok. I want to get bigger biceps and triceps with this dumbells (aside from the gym workout) so my question is.

Should I buy heavy dumbells or a dumbell that I can lift tons of times? That's the main problem right now. I don't know how heavy I should buy the dumbells. Any advice?

Thanks.

Ryu

www.comboadictos.net

[Simon Adebisi]

I'm in the second week of a cutting program. Here's my current diet:

9:00 5 Egg whites, onions and tomoatoes, diced ham, large bowl of oatmeal and a handful of raisins.
13:00 1 Grilled chicken sandwich on a wheat wrap w/ lettuce and tomatoes.
15:30 Protein bar approx 320 Calories- 30g protein, 8g of fat, low carbs

19:00 (Preworkoutmeal)- Cliff bar

21:30 (Post workout meal)- Brown rice (2 servings), bowl of steamed veggies, grilled chicken (1 serving)

FYI I'm 5'9 180 right now (lost 4 lbs so far), my goal is to get down to 165. My body composition is muscular.
I run 4 miles 3 times a week, and follow an Upper-Lower-Rest-Rest-Upper-Lower-Rest 7 day routine. Anyway, I'd appreciate any critiques of how I can improve my diet, particularly the preworkout meal. (Cliffbars have about 25g of sugar per bar, which is quite alot.)

One more question, what's the proper form deadlifts?

[MagnusMadness]

I'm in the second week of a cutting program. Here's my current diet:

9:00 5 Egg whites, onions and tomoatoes, diced ham, large bowl of oatmeal and a handful of raisins.
13:00 1 Grilled chicken sandwich on a wheat wrap w/ lettuce and tomatoes.
15:30 Protein bar approx 320 Calories- 30g protein, 8g of fat, low carbs

19:00 (Preworkoutmeal)- Cliff bar

21:30 (Post workout meal)- Brown rice (2 servings), bowl of steamed veggies, grilled chicken (1 serving)

FYI I'm 5'9 180 right now (lost 4 lbs so far), my goal is to get down to 165. My body composition is muscular.
I run 4 miles 3 times a week, and follow an Upper-Lower-Rest-Rest-Upper-Lower-Rest 7 day routine. Anyway, I'd appreciate any critiques of how I can improve my diet, particularly the preworkout meal. (Cliffbars have about 25g of sugar per bar, which is quite alot.)

One more question, what's the proper form deadlifts?


Change the carb in ur last meal to a sweet potato or black beans and the meat to a lean red meat if you can. How closely does a cliff bar resemble a meal??

How about this...Move ur post workout meal to ur pre workout meal and nix the cliff bars...drink a protein shake post workout and then a couple hours later eat the meal that I just mentioned above. Now you have six very balanced meals.

Proper form on deadlifts...butt down and lift with ur legs...I space my legs about as far apart as when I squat (a comfortably wide stance I guess) Don't round ur back at any point in the lift as this multiplies the pressure on ur spine and don't lock ur legs too early in the lift or you will be using ur lower back to lift more of the weight then necessary...if you want to target the lower back then do rack deadlifts.

Hope that helps

[Simon Adebisi]

Change the carb in ur last meal to a sweet potato or black beans and the meat to a lean red meat if you can. How closely does a cliff bar resemble a meal??

How about this...Move ur post workout meal to ur pre workout meal and nix the cliff bars...drink a protein shake post workout and then a couple hours later eat the meal that I just mentioned above. Now you have six very balanced meals.

Proper form on deadlifts...butt down and lift with ur legs...I space my legs about as far apart as when I squat (a comfortably wide stance I guess) Don't round ur back at any point in the lift as this multiplies the pressure on ur spine and don't lock ur legs too early in the lift or you will be using ur lower back to lift more of the weight then necessary...if you want to target the lower back then do rack deadlifts.

Hope that helps

Thanks Magnus.

Why sweet potatoes (I should only eat one?)or black beans instead of rice, and why the lean red meat as opposed to chicken? Just curious. I'm also cutting down my caloric intake very slightly over the next week- what's a good rule of thumb for determining how many calories I need, and therefore the appropriate caloric deficit I should create when cutting. Bascially, I want to do my best to ensure I'm eating enough calories so I don't lose weight too fast.

[MagnusMadness]

Thanks Magnus.

Why sweet potatoes (I should only eat one?)or black beans instead of rice, and why the lean red meat as opposed to chicken? Just curious. I'm also cutting down my caloric intake very slightly over the next week- what's a good rule of thumb for determining how many calories I need, and therefore the appropriate caloric deficit I should create when cutting. Bascially, I want to do my best to ensure I'm eating enough calories so I don't lose weight too fast.

The sweet potato is a super low glycemic index carb (one is fine)...takes longer to break down...it also takes longer to break down all the aminos in red meat...those two together would take the longest to break down and will keep ur body out of a catabolic state while you are sleeping...or at least longer than chicken would....

As far as "how many calories"....that question can get really technical but the simple goal is to preserve as much lean mass while shedding as much fat as possible...when doing this the simple rule of thumb is not to lose more than 1% of ur total body weight in any given week...so if you weigh 200lbs then try and lose at best 2lbs a week. Any more than that and you are risking burning a grip of muscle...so lower ur cals slightly until you are losing the desired weight weekly and then cruise.

[MagnusMadness]

For those of you who care...I've been offered a job at Fitness Together that I can't refuse when the new studio opens up on ross bridge...A friend of mine will be the owner and my boss and i will be the first person hired...and hired directly into management and I will have seniority and my book will be the first one to fill up. Hopefully within a couple years I can meet some investors of my own and start my own training studio and start raking it in....

While I'm training at Fitness Together I will have full access to all the equipment and plan on changing my workout regimen to full body routines...A.M. and P.M. sessions 3-4 times a week. Cooking all my meals in the morning and bringing them with me....I'm fucking stoked!!! I'm gonna grow like a damned weed!!!

[ChaosNightWolf]

For those of you who care...I've been offered a job at Fitness Together that I can't refuse when the new studio opens up on ross bridge...A friend of mine will be the owner and my boss and i will be the first person hired...and hired directly into management and I will have seniority and my book will be the first one to fill up. Hopefully within a couple years I can meet some investors of my own and start my own training studio and start raking it in....

While I'm training at Fitness Together I will have full access to all the equipment and plan on changing my workout regimen to full body routines...A.M. and P.M. sessions 3-4 times a week. Cooking all my meals in the morning and bringing them with me....I'm fucking stoked!!! I'm gonna grow like a damned weed!!!

Congratz, you definatly have shown that you are worthy of such a position.

[Chaos]

Congrats man thats great and it keeps you in the proper frame of mind for growing. Being in the gym and with people who are commited to similar goals to yours makes life much easier in any field. You will do well for sure. Hopefully this also means I can work out with you without having to listen to someone give me the hard sell when I move back. Graduation is in June w00t.

[ShadowHawkv2]

so right now im trying to cut down. Im at 195-200, and i have no idea what im doing wrong cause im just not seeing the results. I mean this fat around my waist has got to go. This is my meal breakdown.

BF: 1 cup kashi cereal with 1/2 cup lactose free milk
8 egg whites 2 to 3 tsp of bbq sauce(or ketchup)
1 tsp of pnut butter
1 cup fruit or 1 whole fruit
water

two hours later snack: 1 cup vegi sticks
fat free yogurt

two hours later meal: 4 to 6 ounces of meat
1 cup rice
1 cup broccoli/vegi's
1 cup fruit or 1 whole fruit
1 tsp of pnut butter
2 to 3 tsp of bbq sauce
water

two hours later repeat meal

two hours later protein shake preworkout

work out
now im doing weights for about 30 mins to an hour moderate not intense.
With half an hour to and hour of cardio intense. The machine says i burn 500 calories. But those machines are never right. Also im working out about 6 to 7 times a week. Sometimes i split up my workout i go in the morning whenever i have time i just do my cardio and get it out of the way.

post workout protein shake

1 to 2 hours later meal. Same as meal above


now when im looking at magazines most of the time they dont even have the fruits included in their meals so im thinking of taking that out(cause the sugar im assuming?), and cutting my carbs in half. So 1/2 cup of rice instead. Or i might just go into crazy mode and protein shake as much as possible and drink as much water as possible and shed off the lbs. Unhealth but it would be a short 1 month diet or so just to kick start my body. Any help would be greatly appreciated

[MagnusMadness]

so right now im trying to cut down. Im at 195-200, and i have no idea what im doing wrong cause im just not seeing the results. I mean this fat around my waist has got to go. This is my meal breakdown.

BF: 1 cup kashi cereal with 1/2 cup lactose free milk
8 egg whites 2 to 3 tsp of bbq sauce(or ketchup)
1 tsp of pnut butter
1 cup fruit or 1 whole fruit
water

two hours later snack: 1 cup vegi sticks
fat free yogurt

two hours later meal: 4 to 6 ounces of meat
1 cup rice
1 cup broccoli/vegi's
1 cup fruit or 1 whole fruit
1 tsp of pnut butter
2 to 3 tsp of bbq sauce
water

two hours later repeat meal

two hours later protein shake preworkout

work out
now im doing weights for about 30 mins to an hour moderate not intense.
With half an hour to and hour of cardio intense. The machine says i burn 500 calories. But those machines are never right. Also im working out about 6 to 7 times a week. Sometimes i split up my workout i go in the morning whenever i have time i just do my cardio and get it out of the way.

post workout protein shake

1 to 2 hours later meal. Same as meal above


now when im looking at magazines most of the time they dont even have the fruits included in their meals so im thinking of taking that out(cause the sugar im assuming?), and cutting my carbs in half. So 1/2 cup of rice instead. Or i might just go into crazy mode and protein shake as much as possible and drink as much water as possible and shed off the lbs. Unhealth but it would be a short 1 month diet or so just to kick start my body. Any help would be greatly appreciated


There's lots of sugar in fruits...maybe just cut back on those a little...apples are good..but maybe like one a day. You could also do without the peanut butter. Peanut butter is a good source of protein (natural peanut butter is best) but you already have a protein base to ur meals that's enough. Why the BBQ sauce?? Is that for flavor or is that some new diet thing I don't know about?? Something else you might try is carb loading one day a week to kinda reset ur metabolism.

I don't recommend working out 7 days a week. 4 is plenty 5 is pushing it. If on some days you are just doing cardio then that's fine.

Shit takes time though man. Diet and cardio is the only way to shed fat though, just gotta keep it up.

Congrats man thats great and it keeps you in the proper frame of mind for growing. Being in the gym and with people who are commited to similar goals to yours makes life much easier in any field. You will do well for sure. Hopefully this also means I can work out with you without having to listen to someone give me the hard sell when I move back. Graduation is in June w00t.


Cool man, what are your plans when you move back?? I'll be looking for a roommate this summer...

[ShadowHawkv2]

lol the bbq sauce is just fructose i was reading somewhere that u should cut back on fructose or something weird like that. But im mostly using it for flavor. But im working out one body part a day when i work out so that puts me at 5 times a week and im doing cardio 6 to 7 times a week. Also can u tell me more about this carb loading? Thanks

[MagnusMadness]

lol the bbq sauce is just fructose i was reading somewhere that u should cut back on fructose or something weird like that. But im mostly using it for flavor. But im working out one body part a day when i work out so that puts me at 5 times a week and im doing cardio 6 to 7 times a week. Also can u tell me more about this carb loading? Thanks

You basically just eat more carbs than normally once a week...and not really low glycemic index carbs, more middle of the road stuff...gets ur metabolism burning through shit fast again...cuz when eating really clean for a certain period of time your metabolism will slow somewhat. Carb loading somewhat resets it....

BTW I tried a little BBQ sauce with my chicken breast at the restaurant I work at and it was damned good. LoL. I could eat 5 of them sumbitches like that.

[JuiceM0nkey]

Well, finally got the surgery over with last friday. Surgeon said it will be a 100% recovery....Thank God!! Arm will be in a sling for about 6 weeks and then I will slowly start rehab.
It's funny how when you get injured it makes you want to work out more then ever. Guess this will be a good time for me to build up my legs.

If there is a good thing that came out of this, it's the hot chicks that come up to me and ask me what happened and if I'm in alot of pain.....LOL

Yesterday I was with my girl at the mall and was at a store called BeBe....Damn, 2 chicks at different times came up to me and ask me what happened and if i wanted a chair to sit down or if i needed anything to drink...Ha Ha my girl was pissed:rofl:

http://putfile.com/pic.php?pic=4/10811322564.jpg&s=x11

[Soldier Zero]

Good to know you'll be back to normal again.

Any way I can work out the inside of my chest with just dumbbells and an exercise ball?

[Kyoujin]

Hope everything works out fine, JM:tup:

I was wondering if anyone could provide me with some breathing and stretching techniques for long distance running?
Anything is fine, but I need help specifically with the legs.
Thanks.

[MagnusMadness]

Good to know you'll be back to normal again.

Any way I can work out the inside of my chest with just dumbbells and an exercise ball?


Flat/Decline/Incline dumbell press/flies....pullovers...

It's funny you should ask about working the "inside" of ur chest...gives me an opportunity to bring up an interesting read from a while back....

The existence of the so-called "upper", "lower", "inner" and "outer" pectorals along with the assertion that it is possible to isolate one or more of these to the relative exclusion of the others in training, are among the most firmly entrenched myths in Strength Training and Bodybuilding circles. In fact none of these truly exist as either separate and distinct muscles or regions in a functional sense. Even though it could be argued that there appears to be a structural distinction between the upper and lower pectorals (and some anatomy texts do in fact support this distinction though not all do) because the pectoralis-major does originate from both the sternum and the proximal or sternal half of the clavicle along it’s anterior surface (it also has connections to the cartilages of all the true ribs with the frequent exception of the first and seventh, and to the Aponeurosis of the external oblique muscle), this is considered to be a common (though extensive) origin in terms of the mechanical function of the muscle. Thus the pectoralis-major is in fact for all practical purposes one continuous muscle with a common origin and insertion, and functions as a single force-producing unit. The terms upper, lower, inner and outer are imprecise and relevant only in order to make a vague subjective distinction between relative portions of the same muscle for descriptive purposes. They are vague and imprecise terms because there is no clearly delineated or universally defined border between them.
Further it is not physically possible either in theory or practice to contract one region of a single muscle to the exclusion of another region or regions (as a Biomechanics Professor of mine once demonstrated to a bunch of us smart-ass know-it-all’s taking his course, using EMG analysis). When a muscle contracts it does so in a linear fashion by simultaneously reducing the length of its constituent fibers and thus its overall length from origin to insertion. Even where a single muscle is separated into multiple functional units that are clearly defined such as the triceps (which are referred to as “heads” by Anatomists and Biomechanists), because they share a common point of insertion in order for one head to shorten all must shorten. This only makes sense if you think about it because otherwise there would be “slack” in one when the other shortened, which as we know does not occur. Note that there are some special cases where one head of a muscle must actually lengthen when the other shortens (e.g. the posterior head of the deltoid in relation to the anterior head during the positive stroke of fly’s), the point however is that even in these special cases there is no “slack” because there is in fact contractile activity (whether concentric or eccentric) throughout the muscle.

That is not to say however, that all fibers in different areas, or heads are necessarily shortened to the same degree during a particular movement. Depending on the shape of the muscle, the joint geometry involved, and the specific movement being performed, fibers in one area of a muscle or head may be required to shorten more or less than in others (or even to lengthen) in order to complete the required movement. For example during a decline fly though muscle fibers in all regions of the pectoralis-major must shorten as the upper arm is drawn towards the median plane of the body, because of the angle of the arm in relation to the trunk the fibers in what we commonly refer to as the lower pecs will have shortened by a greater percentage of their overall length than those in the upper region of the muscle by the completion of the movement. Conversely when performing an incline fly there is greater shortening in the fibers towards the upper portion of the muscle than in the lower.

Many proponents of the so-called “isolation” approach to training claim that this proportionally greater shortening of the fibers equates to greater tension in the “target” region than in others, and therefore stimulates greater adaptation; but this is completely at odds with the cross-bridge model of muscle contraction which clearly shows that as fiber length decreases tension also declines due to increasing overlap and interference in the area of the cross-bridges. Some also contend that the fibers called upon to shorten to a greater degree tend to fatigue faster than others and that therefore there is greater overall fiber recruitment in the region where this occurs, and thus a greater stimulus to growth; but there is no evidence to suggest that a fiber fatigues faster in one position than in another in relation to other fibers in the same muscle. In fact it has been shown that Time Under Tension (TUT) is the determining factor in fatigue and not fiber length. In fact fiber recruitment tends to increase in a very uniform fashion throughout an entire muscle as fatigue sets in.

The ability to “isolate” a head, or region of a muscle to the exclusion of others by performing a particular movement, or by limiting movement to a particular plane and thus develop it to a greater degree, is a myth created by people who wish to appear more knowledgeable than they are, and has been perpetuated by trade magazines and parroted throughout gyms everywhere. It is pure non-sense and completely ignores the applicable elements of physiology, anatomy, and physics in particular. Quite simply the science does not support it, and in most cases is completely at odds with the idea.
Regardless of the science however, many people will remain firmly convinced that muscle isolation is a reality because they can “feel” different movements more in one region of a muscle than in others. This I do not dispute, nor does science. There is in fact differentiated neural feedback from motor units depending on the relative length of the component fibers, and this feedback tends to be (or is interpreted by the brain as) more intense when the fibers in question are either shortened (contracted) or lengthened (stretched) in the extreme. However this has to do with proprioception (the ability to sense the orientation and relative position of your body in space by interpreting neural feedback related to muscle fiber length and joint position) and not tension, fatigue, or level of fiber recruitment. Unfortunately it has been seized upon and offered up as “evidence” by those looking to support their ideas by any means available.

Muscle shape is a function of genetics and degree of overall development. As you develop a muscle towards its potential, it does change in appearance (generally for the better) but always within the parameters defined by its inherent shape. A person who tends to have proportionately more mass towards the upper, lower, inner or outer region of his or her pectoralis-major will always have that tendency, though it may be more or less apparent at various stages in their development, and in most cases appears less pronounced as overall development proceeds. That is not to say that training a muscle group from multiple angles is totally without value. In fact we know that even subtly different movements can elicit varying levels of fiber recruitment within a muscle in an overall sense (i.e. in terms of the percentage of total available fibers) due to differences in joint mechanics, and neural activation patterns, as well as varying involvement of synergistic and antagonistic muscle groups involved. So by all means experiment with different angles in your training, but don’t expect to be able to correct so-called “unbalanced” muscles this way, or to target specific areas of a particular muscle. Work to develop each of your muscles as completely as possible and shape will take care of itself. If you want to worry about “shaping” you should pay more attention to the balance between different muscle groups and work to bring up any weak groups you may have in relation to the rest of your physique.

[Chaos]

Wow, where is the douchebag who argued with me for pages about upper and lower pecs now? The sound of silence is golden. In fact numerous people were debating with me and spouting off training mythology as if it were scientific fact, and all of them can now kiss my ass.

[Ryumexicano]

--------------------------------------------------------------------------------

Which is better?

Seated dip (for triceps thing)
Or
Lat pull downs for triceps?

Obviously for Seated dip I can do more weight, but for lat pull down I only use 45 lbs.

By doing more weight on the seated dip one will I get faster results, better training?

I honesty can say that I am happy because my body is changing every month. I need to change my routine for triceps.

Thanks in advance.


Ryu

www.comboadictos.net

[Romie]

Well, finally got the surgery over with last friday. Surgeon said it will be a 100% recovery....Thank God!! Arm will be in a sling for about 6 weeks and then I will slowly start rehab.
It's funny how when you get injured it makes you want to work out more then ever. Guess this will be a good time for me to build up my legs.

If there is a good thing that came out of this, it's the hot chicks that come up to me and ask me what happened and if I'm in alot of pain.....LOL

Yesterday I was with my girl at the mall and was at a store called BeBe....Damn, 2 chicks at different times came up to me and ask me what happened and if i wanted a chair to sit down or if i needed anything to drink...Ha Ha my girl was pissed:rofl:

http://putfile.com/pic.php?pic=4/10811322564.jpg&s=x11

HAHA. Same thing happened to me when I tore my rotator cuff.

Good luck with the recovery.

[Chaos]

You tear your rotator on bench or behind the neck presses? Those two exercises are bitches for injury.

[Romie]

You tear your rotator on bench or behind the neck presses? Those two exercises are bitches for injury.

Ironically, neither.

At the batting cages, swinging at an 85mph ball.

I kinda lost my footing, and the bat came over my head, then dropped down behind my back.

It's kinda hard to explain, but picture the top of the bat hitting the middle of your lower back.

It hurt. A lot.

[Soldier Zero]

Thanks Magnus, good read too.

[Soldier Zero]

I want to do dumbbell squats and dumbbell dead lifts. I don't do regular squats with the bar, so any details or explanations on both? I really want to make sure my form is good so I'm not doing them all half-assed.

[VruS]

How many of you guys had twisted ankle that was 2nd degree or higher. This is the most annoying shit ever. I'm like in my 5th or 6th week and I still can't jog properly. Most of the swelling is gone and it's been forever since i worked out my legs. ;lkjasdf;lkja;lijt;skfkl; argrggrgrgg

[Ryumexicano]

How many of you guys had twisted ankle that was 2nd degree or higher. This is the most annoying shit ever. I'm like in my 5th or 6th week and I still can't jog properly. Most of the swelling is gone and it's been forever since i worked out my legs. ;lkjasdf;lkja;lijt;skfkl; argrggrgrgg


I have twisted my ankles numerous times. I have played soccer most of my life and with time those injuries come every few months or every year. I wouldn't know about 2nd or any other degree, but they definately impair you for some time. I remember that I couldn't walk down the school's stairs haha. I could barely walk whenever I had those injures. It will time before you can job. Even if you think you are "cured", the ankles will hurt whenever you run a lot. That's in my case. Any way, I have fucked up ankles and knees from soccer.


Ryu

www.comboadictos.net

[MagnusMadness]

I want to do dumbbell squats and dumbbell dead lifts. I don't do regular squats with the bar, so any details or explanations on both? I really want to make sure my form is good so I'm not doing them all half-assed.


Well the form should be pretty much the same with dumbells, might be a little akward though....but why can't you use a barbell??

[BrwnbellyYankee]

--------------------------------------------------------------------------------

Which is better?

Seated dip (for triceps thing)
Or
Lat pull downs for triceps?

Obviously for Seated dip I can do more weight, but for lat pull down I only use 45 lbs.

By doing more weight on the seated dip one will I get faster results, better training?

I honesty can say that I am happy because my body is changing every month. I need to change my routine for triceps.

Thanks in advance.


Ryu

www.comboadictos.net

seated dips v. lat pulldowns for triceps. I'd def go for the seated dips, since LAT pulldowns are for your lats, if your getting a workout on yer triceps by doing pulldowns your doing it wrong. As for the dips do them with dips bars or rings, then start adding weight via dip belt.

[TGC]

Can Somebody Please answer my real quick question?

Is it okay for the body to consume 4 hard-boiled Egg Whites (Yolk is removed) a day?

[bill_rizer]

Can Somebody Please answer my real quick question?

Is it okay for the body to consume 4 hard-boiled Egg Whites (Yolk is removed) a day?

Well I heard hulk hogan eats 24 eggs for breakfest, so I dont think 4 is going to hurt you lol.

[Soldier Zero]

Well the form should be pretty much the same with dumbells, might be a little akward though....but why can't you use a barbell??

It's uncomfortable as hell (plus I don't have one at home).

[AHVB]

What's your opinion on creatine?

[Ryumexicano]

seated dips v. lat pulldowns for triceps. I'd def go for the seated dips, since LAT pulldowns are for your lats, if your getting a workout on yer triceps by doing pulldowns your doing it wrong. As for the dips do them with dips bars or rings, then start adding weight via dip belt.

Sorry!! I didn't know the name of exercise I was doing, so I just called it "Lat Pull down" but it's name is

Cable two Arms Tricep Extension


Could you now give your opinion please? I really feel that cable one in my triceps. I can lift more with the seated dip obviously, but I don't know which is better. Some lady told me that the cable works more muscles then the seated one. Any help is well appreciated.



Another question regarding setting up a routine with dumbells at home.

Can any body help me set up a home routine with this babies? I have never had any dumbells before, so I don't know what the hell I am doing. Let's say I have an hour free and I want to target triceps and biceps (My preference) or any other muscles I can target with this babies, so, I need help to set a good routine. I am serious about weight lifting now and I really need some expert advice. I repeat, I have never had any dumbells before so I am ignorant on what to do and what the best excercises are and repetitions/sets.

I would really appreciate if any body can help me.

These are the dumbells I bought.

http://mt3999.tripod.com/photos/dumbells.jpg



Ryu

www.comboadictos.net

[Soldier Zero]

What's your opinion on creatine?

Well, I don't use it, but my friend's older cousin is a trainer at a really good gym. He says all it does is break down the protein in your body into amino acids then rebuilds those back into more useful protein. He said every once in a while he'll just take some type of amino acids stuff rather than creatine so it works fasters. I'm sure someone else knows more about creatine.

Can any body help me set up a home routine with this babies? I have never had any dumbells before, so I don't know what the hell I am doing. Let's say I have an hour free and I want to target triceps and biceps (My preference) or any other muscles I can target with this babies, so, I need help to set a good routine. I am serious about weight lifting now and I really need some expert advice. I repeat, I have never had any dumbells before so I am ignorant on what to do and what the best excercises are and repetitions/sets.

I would really appreciate if any body can help me.

These are the dumbells I bought.

http://mt3999.tripod.com/photos/dumbells.jpg

Biceps you can just do curls, if that gets too easy after a while, do concentrated curls. I think there's a couple of things you could do for triceps. I take one dumbbell, hold it behind my head (not really close) with both hands with a triangle grip on the higher end of the dumbbell then lift it up and down (not too low). The triangle grip is where both hands meet and form a small triangle, more specifically it's when you make an L with your hands and both corners of the L's meet. That's not the best description, but if you understand it, that's great.

[Soldier Zero]

I need help making a good work out schedule. Time's not really the problem, but having it balanced seems hard for me. Today I tried fitting in like 7 different muscle workouts, I fit in 3 of them.

I tried doing:

*regular bicep curls
hammer curls (for forearms and shoulders)
military press
*dead lifts
triceps (workout I describe in previous post)
*inclined dumbbell press
flat dumbbell press

The ones with asterisks are what I did. When I tried doing military press, arms were just too tired. I do 4 sets of 8-12 for any of those and it's every Monday, Wednesday, and Friday for any given amount of time. Today was the first time I tried doing all of those in one day. Any type of schedule/routine I could stick to and still keeping each of those consistant?

[MagnusMadness]

I need help making a good work out schedule. Time's not really the problem, but having it balanced seems hard for me. Today I tried fitting in like 7 different muscle workouts, I fit in 3 of them.

I tried doing:

*regular bicep curls
hammer curls (for forearms and shoulders)
military press
*dead lifts
triceps (workout I describe in previous post)
*inclined dumbbell press
flat dumbbell press

The ones with asterisks are what I did. When I tried doing military press, arms were just too tired. I do 4 sets of 8-12 for any of those and it's every Monday, Wednesday, and Friday for any given amount of time. Today was the first time I tried doing all of those in one day. Any type of schedule/routine I could stick to and still keeping each of those consistant?

First off....isolation work goes last. If your working say shoulders and biceps or shoulders and triceps on the same day then do shoulders first then do ur arm work....that way ur arms won't be too tired for the heavy compound lifts like military presses.

You need some kinda organization in ur program too. On certain days target certain muscle groups or movement planes for certain reasons. Try not to lift weights more than 2 days straight without a day of rest. If you lift 4 days a week....do 2 on 1 off 2 on 2 off. Just because you have alot of time on your hands doesn't mean it can all be spent in the gym...this can be counterproductive.

Are you interested in body part splits or full body routines or upperbody/lowerbody splits??

[Epicurus]

Anyone know any good body-weight exercises you can do at home?
besides push-ups & sit-ups :]

I got some weights here too, 30lb ones, too lazy and not really interested in going to a gym with real equipment....

[Soldier Zero]

Are you interested in body part splits or full body routines or upperbody/lowerbody splits??

Sorry, but I have no idea what each is.

Yeah, I need a lot of organization, but I don't what's best to do.

[GambleFiend]

Anyone go to a gym in the Boston, MA area that has hot girls (asians and blacks don't count)?

[adonis_minus_20]

What do you guys think of this routine:

http://www.getbig.com/articles/faq-dav1.htm

I have some friends that follow it and swear by it. I am a total noob when it comes to this stuff, so I'll let the people who know comment.

Jim

[opticallyinviz]

I don't like full body workouts.
So what exactly do you want?

There's no right or wrong way to work out; whatever you want to do will be fine.

[adonis_minus_20]

I don't like full body workouts.
So what exactly do you want?

There's no right or wrong way to work out; whatever you want to do will be fine.

I guess I should have asked specifically about the concept of it, rather than the specific exercises. He seems to recommend far fewer sets than I would ever imagine would give results, and uses super sets and drop sets, and working toward failure to provide the results.

I understand that if you want to get bigger, you need to have total failure on your last rep or two by your last set, but I would think you'd need to do more sets and exercises to get results.

Jim

[bill_rizer]

you dont need to train to faliure to get bigger, yea you need to push yourself but no need for that, I train on my own (prefer it that way) so I cant train to failure because Id kill myself, Ive still grown.

you need to lift heavy weights (whatevers heavy for you) low reps 8 I'd say, increase the weight slightly each time till I reach my max weight where I can only lift 2 or 3 times, I follow that striaght up with a burnout set with a much lower weight.

Im no expert by the way, just adding my input, I do what works for me, everyone reacts different better or worse, do what works for you, dont copy your friends Ive been there done that and wasted time.

[thedude.com]

what is the right time to have sugar intake ?? because our muscle needs glycogen .

[MagnusMadness]

what is the right time to have sugar intake ?? because our muscle needs glycogen .


The best time for high glycemic index carbs like sugar and maltodextrins and dextrose is POST WORKOUT....this is to replenish depleted glycogen stores.

Don't forget that all carbs will eventually end up in the same place....just low glycemic index carbs break down over a longer period of time.

I don't like full body workouts.
So what exactly do you want?

There's no right or wrong way to work out; whatever you want to do will be fine.


Full body routines are great for women and beginners....lou ferigno also did full body routines 3x a week....when I start my new training job I will be doing 2 a days full body style...

Umm....I completely disagree with ur second statement though. There is a tremendous difference between an effective program that's well put together and a sloppy workout put together by someone who doesn't know what they are doing. (most people don't)

I guess I should have asked specifically about the concept of it, rather than the specific exercises. He seems to recommend far fewer sets than I would ever imagine would give results, and uses super sets and drop sets, and working toward failure to provide the results.

I understand that if you want to get bigger, you need to have total failure on your last rep or two by your last set, but I would think you'd need to do more sets and exercises to get results.

Jim


Low volume high frequency routines are very common now...especially with fitness experts advocating against once a week body part splits....not to say that high volume body part splits won't yield results...but depending on what you want I think there are more effective methods of training. (I like upper/lower splits and push/pull/legs splits) I think more emphasis should be placed on manipulating intensity and periodization than exercise selection.....within certain parameters of course.

About training to failure...For natural bodybuilders less concerned with muscular endurance, training to failure shouldn't be of much concern. Do what you know you can do. Supposedly training to failure on all sets lowered IGF-1 levels and total resting testosterone levels. But in time made slightly better gains in overall strength and muscular endurance.

[thedude.com]

i need serious help in fat burning and ripping ...

i need to do this very carefully and consistently , and is very fragile .
i got a problem to handle this and definitely is going to take lots of time , through trial and error .

let's see ....
i can't DO TOO MUCH cardio . because i might get muscle loss , especially doing cardio in an empty stomach in the morning .
i got to be careful with my diet and nutrition , i need to eat properly to feed my muscle and not to get it convert into fats X_x .

i need serious advice . for now , i'm resting awhile from cardio and do weightlifting . the reason is that my hamstring is aching , i did a cardio work with combination of climbing up the stairs , which is kind of bad IMO .

i need to plan this up , how should i do it ? importantly , i need to take care of my stamina and muscles , so that i could work properly .
what i know so far, is that workout and cardio schedule need to be far apart AND the correct type of food i must eat especially post-workout meal .

clearing the fatty belly and the fatty waist are the most toughest task :wasted:

[adonis_minus_20]

Low volume high frequency routines are very common now...especially with fitness experts advocating against once a week body part splits....not to say that high volume body part splits won't yield results...but depending on what you want I think there are more effective methods of training. (I like upper/lower splits and push/pull/legs splits) I think more emphasis should be placed on manipulating intensity and periodization than exercise selection.....within certain parameters of course.

About training to failure...For natural bodybuilders less concerned with muscular endurance, training to failure shouldn't be of much concern. Do what you know you can do. Supposedly training to failure on all sets lowered IGF-1 levels and total resting testosterone levels. But in time made slightly better gains in overall strength and muscular endurance.

Thanks for the input, I appreciate it. I think I know better of what I want to accomplish now. I've been killing myself with cardio work, while lifting basically three days a week. I'm still not doing anything for my legs yet (lifting wise), because I don't want to be too sore and then not be able to keep up the cardio work. I do the cardio on an elliptical type machine that has resistance, so it does do something for my legs (I know it's not nearly as much as real lifting would do).

My main goal for now is to burn fat. I was around 225 - 230 lbs. at the beginning of this year, and I'm now down to 185 lbs. I know this is probably quicker weight loss than people would advise, but I just want to get this cutting part over with because it is so painful. I'm 6' but I still have some body fat that I want to get rid of. I think I'm going to need to be like 170 to achieve what I want. I'm going for as low body fat as I can get. When I'm done with losing the fat, I'm going to add more good foods to my diet, increase my lifting schedule by adding legwork to the mix, and probably decrease the amount of cardio work to like 3 days/week @ 30 - 40 minute/session. I pretty much do cardio every day now, on a light day after lifting I'll do 45 minutes, and on the off days I'll do an hour or so. You would think I'm nuts with the intensity that I do it. When I'm done, I am drenched in sweat and totally wiped out.

Even though I've been losing weight so rapidly, I do so see good results from the lifting I've been doing. My biceps are definitely bigger and more defined. My triceps have improved, and my chest is more defined (this is probably the area I need to work harder at). When I'm doing my sets, usually 3 sets of 8, I try to make it that on the 3rd set that I can barely do the last two reps, and when it gets too easy, I increase the weight. I've been able to increase the weight I'm using dramatically over the past month or so, so I'm making good progress.

I figure another month of my current insane program, and then I'm going to switch over to what you previously recommended to me. Also, I look forward to being able to eat normally again (I love food).

i need serious help in fat burning and ripping ...

i need to do this very carefully and consistently , and is very fragile .
i got a problem to handle this and definitely is going to take lots of time , through trial and error .

let's see ....
i can't DO TOO MUCH cardio . because i might get muscle loss , especially doing cardio in an empty stomach in the morning .
i got to be careful with my diet and nutrition , i need to eat properly to feed my muscle and not to get it convert into fats X_x .

i need serious advice . for now , i'm resting awhile from cardio and do weightlifting . the reason is that my hamstring is aching , i did a cardio work with combination of climbing up the stairs , which is kind of bad IMO .

i need to plan this up , how should i do it ? importantly , i need to take care of my stamina and muscles , so that i could work properly .
what i know so far, is that workout and cardio schedule need to be far apart AND the correct type of food i must eat especially post-workout meal .

clearing the fatty belly and the fatty waist are the most toughest task

I'm probably not a good example for what you should do. You probably want to go for reducing body fat in a more slow and controlled manner than what I'm doing. Certainly if you're hurt, you better lay off of the cardio work. You need to find something that will help you to be able to do cardio, but not get injured. I love the elliptical type machines for this, because it doesn't hurt my knees or joints, and I'm able to do a lot of it, and not get injured (I could never do this using a treadmill or jogging). One thing I've learned is you need to work within your limitations. What I'm doing now, I definitely could not have done at the beginning of the year when I first started. I gradually worked up to doing more. Most importantly, you want a program that you can do consistently without getting injured. If you get hurt, you can't do anything.

You're probably better off with cardio maybe 3x/week for 30 minutes or so, maybe just start out with walking briskly at first. Eat right and often like everyone says here, and do your lifting (plenty of good advice from others on this as well).

Losing the belly fat is definitely the hardest thing to do. I have lost a lot of fat from my stomach, but it's definitely the last fat to go. I've lost more weight from my face, neck, legs than I would like, but you can't control where it's coming off from. You just need to keep burning calories and eating right, working hard and you'll get to where you want to be eventually. It's definitely a long road. The difference, at least for me this time (I've lost and gained weight a bunch of times in the past), is that I've been keeping up my exercise and dieting routine for almost 4 months now. It has become such a part of my daily routine, that I don't even think about whether I'm going to do it, I just do it.

Jim

[thedude.com]

alright thx man ...
i think abdominal fats are the last task to clear ...

i'll limit my cardio programme , probably less than 4 days , alternatives .
my thigh kinda hurts :( . damn stairs .

and yeah looks like a good tips for cardio and maintainance .
however , is there any different weight lifting methods that do not make my muscle demand supplies of nutrition and protein for repair , meaning that causing me to feel craved and exhausted X_x .
because i'm terrible in controlling my appetite , i might eat junk stuff in the daily 6 meals .

care to explain about the low-intensive and high-sets+reps weight lifting ??

[Ryumexicano]

Biceps you can just do curls, if that gets too easy after a while, do concentrated curls. I think there's a couple of things you could do for triceps. I take one dumbbell, hold it behind my head (not really close) with both hands with a triangle grip on the higher end of the dumbbell then lift it up and down (not too low). The triangle grip is where both hands meet and form a small triangle, more specifically it's when you make an L with your hands and both corners of the L's meet. That's not the best description, but if you understand it, that's great


Thanks a lot man. I'll be trying your exercises. Peace out man. All your help is appreciated.

www.comboadictos.net



Ryu

[The Green Trench Coat]

If any of you guys are NYSC members and in Bayridge PM me .. looking for a new workout partner. Prefferably one who Is also working towards making the hulk look like clay aiken by comparison.

[Soldier Zero]

What's a good amount of protein (in grams if possible) to have each day I work out and how do I measure my biceps?

[Biggzy]

What's a good amount of protein (in grams if possible) to have each day I work out and how do I measure my biceps?

1.5-2g per lb of body weight.

And....with a measuring tape.

[thedude.com]

what would you suggest for a post cardio workout meal ?

[MagnusMadness]

It seems alot of you guys are cutting as am I....be careful not to lose weight too fast. Losing more than 1% of ur total bodyweight weekly means alot of muscle can be lost in the process....when cutting you will lose muscle and fat at the same time..but the goal in mind is to retain as much lean body mass as possible while losing the most fat as possible....we want to take 3 steps forward and 1 step back....not 2 steps forward and 2 steps back.

Jim....You gotta work ur legs....by working only ur chest, arms/shoulders, and lats you are only working about 40% of ur body. The legs and the huge posterior chain make up more than half of your body....meaning you are getting only about a 40% hormonal response from weight lifting. Imagine the adaptations that would take place in ur body at a 100% hormonal response...And since you've just started back lifting these last four months this is the best time to actually attempt a body recomposition....trying to gain muscle WHILE at the same time losing fat (next to impossible any other time, I'm on a cycle of anabolics right now and I'm fighting to RETAIN LBM while trying to lose fat...) IMO the best way to approach this is a clean diet extremely high in protein and don't go crazy with the cardio, 30 minutes a day 4-5 times a week is fine. Concentrate on putting together a really good resistance training program to go along with everything else and don't weigh in everyday....we are trying to lose MAYBE 1-2 lbs a week...not counting the fluxuation in water weight towards our weight loss goal.

[thedude.com]

"clean diet"




shit .... >_<!

[Soldier Zero]

1.5-2g per lb of body weight.

And....with a measuring tape.

Can I use string then measure that with a ruler?

[Biggzy]

Can I use string then measure that with a ruler?

I guess that would work.

[Zero]

OK, I'm back.

It's been twenty weeks since I started the final faze of my body sculpting mission I started almost 4 years ago; this faze being the cutting faze. Thanks to help from this thread, along with other sources, my diet and excersize routine has served me very well so far.

However, it has come to my attention that I need to make a major overhaul of the weight lifting part of my program. An overhaul that will stun muscle atrophy asa much as possible and one I can carry once I'm done cutting and go into the oh-so-lovely maintainance mode.

What I want to do is a circuit workout program; no more isolation (a program dedicating whole day targeting a specific muscle group. ie, a chest day, back day, etc.). I've been doing a iso/circuit combo workout for the past 9 months, but it's time I go all the way. Besides, isolation workouts are inferior and outdated anyway.

What I need to know to do this is one thing. I know that the idea is to do a set from an excersize that targets a specific muscle group imediatly to a set targeting the opposite group. The opposite group being the group that rests during the preseeding set. But what I'm not sure of is what the best pairs of opposite.

I know that the opposide of chest is back. When I think of the mix of shoulder, tricept, bicept, and legs, I'm not to sure on how it works. I believe the tri and bi are not opposites, so I'm thinking:

chest/back
leg/bi
shoulder/tri

Is that correct?

[Ryumexicano]

What the hell is "isolation workouts "? I really have no clue what the means. I am a total noob to this working out "terms". Any help, please guys!!!


Ryumexicano

www.comboadictos.net

[300 lb Eugene]

Its when you workout alone.....

:lol:

Nah,its when you workout a muscle by itself.

Exp; if you want to just workout the chest and not the triceps and shoulders together,
use the pec deck

[Zero]

Exp; if you want to just workout the chest and not the triceps and shoulders together,
use the pec deck

I'm not sure what you mean by this. What is a pec deck?

[coco_j]

I'm finally putting on weight for the first time in my life but I haven't been training. So I figure now's the time to get back into it.

So can someone break down what I need to be doin nutrition wise REALLY SIMPLY. I'm a complete dumbass in this aspect.

So far all I think is I need to have enough protein and I should be eating heaps of meals everyday.

*What are some good high protein foods? So far all I can think of is Meat and Eggs?

[Soldier Zero]

I'm finally putting on weight for the first time in my life but I haven't been training. So I figure now's the time to get back into it.

So can someone break down what I need to be doin nutrition wise REALLY SIMPLY. I'm a complete dumbass in this aspect.

So far all I think is I need to have enough protein and I should be eating heaps of meals everyday.

*What are some good high protein foods? So far all I can think of is Meat and Eggs?

Milk and yogurt are both good in protein, pasta is too (try whole wheat).

[thedude.com]

minerals and vitamins are important !!!!!!!

[MagnusMadness]

OK, I'm back.

It's been twenty weeks since I started the final faze of my body sculpting mission I started almost 4 years ago; this faze being the cutting faze. Thanks to help from this thread, along with other sources, my diet and excersize routine has served me very well so far.

However, it has come to my attention that I need to make a major overhaul of the weight lifting part of my program. An overhaul that will stun muscle atrophy asa much as possible and one I can carry once I'm done cutting and go into the oh-so-lovely maintainance mode.

What I want to do is a circuit workout program; no more isolation (a program dedicating whole day targeting a specific muscle group. ie, a chest day, back day, etc.). I've been doing a iso/circuit combo workout for the past 9 months, but it's time I go all the way. Besides, isolation workouts are inferior and outdated anyway.

What I need to know to do this is one thing. I know that the idea is to do a set from an excersize that targets a specific muscle group imediatly to a set targeting the opposite group. The opposite group being the group that rests during the preseeding set. But what I'm not sure of is what the best pairs of opposite.

I know that the opposide of chest is back. When I think of the mix of shoulder, tricept, bicept, and legs, I'm not to sure on how it works. I believe the tri and bi are not opposites, so I'm thinking:

chest/back
leg/bi
shoulder/tri

Is that correct?

Are you talking about supersetting antagonistic muscle groups or just working them on the same day?? And yes bi's and tri's are opposites...think push/pull

When you say you are getting away from isolation workouts...what that means to me is that you are going to primarily stick to compound lifts, which is good....by that I mean lifts that use much more than one muscle at a time....I.E. Bench Press...Military Press....Squats...and Deadlifts. This is how I lift in the Upper/Lower/off/upper/lower/off/off fashion and I love it.

If you are going to do what you mentioned above it would be like this though:

Chest/Back
Quads/Hams
Bi's/Tri's
Shoulders

Since shoulders get so much ancillary work when working chest and back maybe just superset a couple exercises for just shoulders to finish them off at the end of your workout. Perhaps on bi's/tri's day.....but I really don't like this split...I would suggest an upper/lower split or a push/pull/legs split over this hands down.

[300 lb Eugene]

I'm not sure what you mean by this. What is a pec deck?

A chest machine..
If you go to a gym have a trainer show it to you.

[adonis_minus_20]

Jim....You gotta work ur legs....by working only ur chest, arms/shoulders, and lats you are only working about 40% of ur body. The legs and the huge posterior chain make up more than half of your body....meaning you are getting only about a 40% hormonal response from weight lifting. Imagine the adaptations that would take place in ur body at a 100% hormonal response...And since you've just started back lifting these last four months this is the best time to actually attempt a body recomposition....trying to gain muscle WHILE at the same time losing fat (next to impossible any other time, I'm on a cycle of anabolics right now and I'm fighting to RETAIN LBM while trying to lose fat...) IMO the best way to approach this is a clean diet extremely high in protein and don't go crazy with the cardio, 30 minutes a day 4-5 times a week is fine. Concentrate on putting together a really good resistance training program to go along with everything else and don't weigh in everyday....we are trying to lose MAYBE 1-2 lbs a week...not counting the fluxuation in water weight towards our weight loss goal.

Yeah, I know you're right, and I'm going to add some leg work very soon to my lifting routine. I agree that I've probably been doing too much cardio work. I'm starting to cut back now, as I'm actually losing too much weight too quickly. I wasn't even trying to do this, but I lost 8 lbs. this past week. I'm now 179 lbs. That scared me a little. My goal was to lose 2 - 3 lbs. a week, and I had been doing that with my current routine. I'm not sure how I lost that much, as I didn't change anything with my diet or exercise. I'm probably going to do just 3x/week 30 minutes for cardio, and then adopt a routine like what you've suggested, i.e. upper/lower/off/upper/lower/off/off type of schedule. I don't really care how much I weigh, as my goal is to lose body fat and gain muscle. I'm thinking to be totally cut, I'll probably be somewhere in the 160's.

Thanks again for all of your good advice. I'll probably post some pics at some point to give an idea of where I'm at (I'm very happy with my results so far).

Jim

[bill_rizer]

hey guys came across this vid today its for bench pressing shows you proper form, its quite interesting what he says at the start about different weights and the difference in chest size, shows that egos dont get you anywhere.

needless to say their was much disputing on this other forum I visit to some of the things he says especially about free weights vs machines.

All I can say is im going to give his form a try tomorrow morning in the gym, its opened my eyes, I should see if it helps.

oh thats right I totaly forgot the link lol hehe sorry here:

http://thefitshow.com/week3/milos_chest_med.htm

[Zero]

Are you talking...
...split over this hands down.

Excellent.

This is exactly what I needed. Thank you.

A chest machine..
If you go to a gym have a trainer show it to you.

Ah ok. I don't work out at a gym (yet), I have equipment at home that I use. But thanks for the details.

[Zero]

I got another question: Does anyone know of any weight lifting excersize that strengthens the lower back?

[JuiceM0nkey]

I got another question: Does anyone know of any weight lifting excersize that strengthens the lower back?

Three good ones are...
1) Deadlifts
2) Stiffleg Deadlifts
3) HyperExtension Machine

GoodMornings are another good one, but its a little more advance then the other three.

[denjin]

I'm one of those guys that actually tries to read entire threads. I gotta admit though, 55 pages is A FUCKIN' lot of pages.

So, my apologies for not reading the entire thread.

My question is, how do I get "hard" muscles? I think my shape is pretty decent at this point, but I would like to be "hard" to the touch. My apologies for the homoerotic action on the terms.

Damn, I also want a six-pack, but I know how to get that (not like it's easy or anything).

[Romie]

I'm one of those guys that actually tries to read entire threads. I gotta admit though, 55 pages is A FUCKIN' lot of pages.

So, my apologies for not reading the entire thread.

My question is, how do I get "hard" muscles? I think my shape is pretty decent at this point, but I would like to be "hard" to the touch. My apologies for the homoerotic action on the terms.

Damn, I also want a six-pack, but I know how to get that (not like it's easy or anything).

Muscles are always hard. You just gotta get the fat off of them.

[denjin]

Muscles are always hard. You just gotta get the fat off of them.

FUCK FUCK FUCK. Damn, not really a fan of cardio. Thanks for the info.

[Romie]

FUCK FUCK FUCK. Damn, not really a fan of cardio. Thanks for the info.


Nobody likes cardio. But it's the price people pay to look good.:wgrin:

[thedude.com]

Nobody likes cardio. But it's the price people pay to look good.:wgrin:


ddr > cardio :rofl: .

sigh.....yeah too much cardio , muscle breakdown >__> .

what heppen to our system and muscles after cardio workout for 20-30mins ??

[JuiceM0nkey]

FUCK FUCK FUCK. Damn, not really a fan of cardio. Thanks for the info.

If you can do the diet, then you dont need cardio! If your diet is strict enough, the cardio is not really needed, unless your doing a bodybuilding competition.

Even when I was getting ready for the nationals, I only did like 3 (20 min) sessions a week.

Just eat clean and that six pack will eventually come:bgrin:

[MagnusMadness]

If you can do the diet, then you dont need cardio! If your diet is strict enough, the cardio is not really needed, unless your doing a bodybuilding competition.

Even when I was getting ready for the nationals, I only did like 3 (20 min) sessions a week.

Just eat clean and that six pack will eventually come:bgrin:


I bet you were between 12 and 14 percent bodyfat when you started dieting though too heh.

[thedude.com]

cardio is fun :) , but risky ...

i've been walking alot lately , i hardly use the public transport .

but got a question . after having cardio workout in the morning , then rest for about 8 hours andhave balanced meal which is high in protein with moderate carbs . can i do weight lifting after that ??

sigh i know how denjin and all of us feel to have muscles like 'kobe beef' .

[bill_rizer]

thats the only advantage I have at being skinny, and im being very careful not to go over 12% BF, some are my friends are big but they have far to much BF I dont want that.

I want that lean look, if that sounds right.

[Romie]

It's time to start cutting bitches.

Monday : Cardio
Tuesday : Cardio
Wednesday : Quads, Hams, Calves
Thursday : Chest, Shoulders, Triceps
Friday : Back, Biceps, Forearms
Saturday : Cardio
Sunday : Cardio


WOOOOOOOHOHOHOHOHOHOHOOOOOOOOOOOOOOOOOOOOOOO

I dunno, I'm just bored.

Anyway, right now I'm 237lbs. Around 20%bf (take a gander at my avatar). Gonna get down to around 10% to show some major abbage by the middle of the summer.

[denjin]

By the way, I've never thought about fixing the diet. I've never tried it, but something tells me I'd be a very grouchy person very, very fast.

I am not a big steak fan. (Well, I like $50 steak, but that doesn't count as steak to me.)

Does a protein shake cover the max amount of protein needed for the day? I've been drinking that stuff. For those considering shakes, my friend phrased it this way: Do the math, 2 steaks gotta cost like the barrel of powder. Mathematically, it's cheaper.

Anyway, does it cover what I need? Steak + protein = too much and I don't reap any more benefits?

[Hoonyo]

hey guys is bicycling good cardio? i really don't like running and prefer to ride a bicyle even if i have to ride for an hour vs 15 minutes of running. it's just so much more fun to ride a bike. what kind of worries me is the amount of cardio. i've read that 15 minutes of "cardio" twice a day is good but not cardio for like an hour or something. what to do with something like bicycling?

[MagnusMadness]

It's time to start cutting bitches.

Monday : Cardio
Tuesday : Cardio
Wednesday : Quads, Hams, Calves
Thursday : Chest, Shoulders, Triceps
Friday : Back, Biceps, Forearms
Saturday : Cardio
Sunday : Cardio


WOOOOOOOHOHOHOHOHOHOHOOOOOOOOOOOOOOOOOOOOOOO

I dunno, I'm just bored.

Anyway, right now I'm 237lbs. Around 20%bf (take a gander at my avatar). Gonna get down to around 10% to show some major abbage by the middle of the summer.


Thought about putting leg day on thursday and chest/shoulders/tri's on wednesday?? That way you don't have two upper body dominant days in a row??

I'm going back to a basic body part split next week with alternating rep schemes

Monday: Chest/shoulders
Tuesday: Legs
Thursday: Lats/LowerBack
Friday: Bi's/Tri's

I'm going to stop running and try low impact cardio like bike riding and eliptical's for now...my knees are shot up from 2 leg days and running on hard surfaces. I'm taking the rest of this week off.

I myself am having a little bit of a time getting under 10%....still have plenty of time though...I know I can shed at least 5 more pounds this month.

[JuiceM0nkey]

I bet you were between 12 and 14 percent bodyfat when you started dieting though too heh.

:razzy: True That:razzy: I'm lucky that I have a very fast metabolism! I'm usually around 10 to 12 percent off season. Only bad thing is I have a small appetite, so I usually have to force myself to eat!

[Romie]

Thought about putting leg day on thursday and chest/shoulders/tri's on wednesday?? That way you don't have two upper body dominant days in a row??

I'm going back to a basic body part split next week with alternating rep schemes

Monday: Chest/shoulders
Tuesday: Legs
Thursday: Lats/LowerBack
Friday: Bi's/Tri's

I'm going to stop running and try low impact cardio like bike riding and eliptical's for now...my knees are shot up from 2 leg days and running on hard surfaces. I'm taking the rest of this week off.

I myself am having a little bit of a time getting under 10%....still have plenty of time though...I know I can shed at least 5 more pounds this month.

I work on Friday, Saturday, and Sunday, and I don't wanna be going to work with sore legs.

I was thinking of something like this:

Monday : Legs
Tuesday : Back, Biceps
Thursday : Chest, Shoulders, Triceps

And cardio all other days, except Wednesday.

[MagnusMadness]

I work on Friday, Saturday, and Sunday, and I don't wanna be going to work with sore legs.

I was thinking of something like this:

Monday : Legs
Tuesday : Back, Biceps
Thursday : Chest, Shoulders, Triceps

And cardio all other days, except Wednesday.


What kinda work do you do??

I'm a server at a restaurant now and I've worked after doing near crippling quad shots..lol...

[denjin]

The burning sensation.

My body feels one way, when I'm lifting, and another way, say when I'm running.

Okay, when I'm doing squats (weightless), towards the end, I think to myself "Quit bitching and keep going!" The burning kicks in, and it's largely mental to keep going.

When I'm lifting, I don't really feel a burning sensation. More than anything, it's as if I can't move the weight anymore. I think to myself "Who's the guy holding down my wrist?!"

I guess my question is, should I be lifting lighter but targeting the "running" burning sensation?

[MagnusMadness]

The burning sensation.

My body feels one way, when I'm lifting, and another way, say when I'm running.

Okay, when I'm doing squats (weightless), towards the end, I think to myself "Quit bitching and keep going!" The burning kicks in, and it's largely mental to keep going.

When I'm lifting, I don't really feel a burning sensation. More than anything, it's as if I can't move the weight anymore. I think to myself "Who's the guy holding down my wrist?!"

I guess my question is, should I be lifting lighter but targeting the "running" burning sensation?

Depends on what you are training for when you lift weights....my first response would be "no"....but if you are training for endurance and a higher threshold for Lactic acid (the burning sensation) then the answer would be yes....train with lighter weights in excess of 15 rep sets.

When I train, I don't train for a pump or a burning sensation...those are all fine and dandy....but I have goals and all of those goals revolve around getting bigger and getting stronger. So if I'm getting stronger then I don't care how much or how little I feel the burn. If I'm getting bigger I feel the same way.

Now when training for size in rep schemes of say 8-12 rep sets with VERY low resting intervals say 45-90 seconds....you should really feel the burn too.

Hope that helps.

[Ryumexicano]

I also feel that burning sensation when I lift. I usually follow what Magnus said, around 8 repetitions with heavy weight--which I considered of course and after 90 seconds I do another rep and I really feel that burning sensation. That is very true.

One question.

Is it true that muscles grow when you rest? Assuming that you eat the protein you that you need?

Ryu

[bill_rizer]

^^
Yes muscle grow when you rest, not in the gym, yea when your in the gym your muscles will be pumped, but I wouldnt take that as their real size.

I think the more rest you get the more they grow, thats why training more than 4 days is stupid.

[thedude.com]

^^
Yes muscle grow when you rest, not in the gym, yea when your in the gym your muscles will be pumped, but I wouldnt take that as their real size.

I think the more rest you get the more they grow, thats why training more than 4 days is stupid.


hmm ..... i see , but what happen to the muscles when we do cardio for 20-30 minutes ??

[bill_rizer]

not sure about that one dude, I think Ill let magnus give you a full answer, but when your doing cardio it is more to do with burning fat, I dont think it effects your muscles in any direct way.

the purpose of cardio is to speed up your metabolism, its more of an endurance thing rather than pushing your muscles.

thats my take on it anyway.

[denjin]

http://www.freedomfly.net/Documents/MAX-OT.pdf

page 18: What if my numbers are more towards the under 100's? Anyone know how the math would work?

page 21: muscle burn. Hm.

I wasn't aware of the negative effects of cardio, but the lactic acid thing makes complete sense.

[Soldier Zero]

2 things I want to ask.

1. I want to start running one or twice a week to lose BF and make my legs (calves especially) stronger/bigger. How much should I be running without losing any muscle?

2. My left tricep is more developed/bigger than my right and vice versa with my right bicep compared to my left. What can I do to even them out?

[Red-Impact]

How do I meassure the amount of fat in my body? (body fat %? ) ans what % is considered healthy and which one isn't?

Btw been working out a bit..I don't go to the gym as much as I should but I've been seeing good results as it is :lovin: ...perhaps I'll push myself a little more

[bill_rizer]

to measure body fat:

you need a caliper that measures skin folds, you know like if you pinch yourself and you grab just the fat, like say around stomach, then you place the caliper on and take the measurements.

you should measure these areas:

UpperChest - between the nipple and underarm
UpperThigh
Stomach -near your navel
Calf
Suscapular/upper back area-between right shouldr blade and spine
lowerback-kidney area
hips- just above your hip bones
biceps
triceps

when you have taken those measurements add them all up to get a total

since i was doing that today ill use mine as an example:

I currently weight 147lbs
My total measurements using the caliper is 25

skinfold divided by weight

25/147 = 0.17

then times the answer by 27

0.17*27 = 4.59 %fat

then times your weight by %of fat then divide by 100

(4.59*147)/100) = 6.75lbs of fat

and their you go thats it, hope that helps you and anyone else stuck with that question.

idealy you want 6-12 % body fat for that ideal lean look.

[Red-Impact]

to measure body fat:

you need a caliper that measures skin folds, you know like if you pinch yourself and you grab just the fat, like say around stomach, then you place the caliper on and take the measurements.

you should measure these areas:

UpperChest - between the nipple and underarm
UpperThigh
Stomach -near your navel
Calf
Suscapular/upper back area-between right shouldr blade and spine
lowerback-kidney area
hips- just above your hip bones
biceps
triceps

when you have taken those measurements add them all up to get a total

since i was doing that today ill use mine as an example:

I currently weight 147lbs
My total measurements using the caliper is 25

skinfold divided by weight

25/147 = 0.17

then times the answer by 27

0.17*27 = 4.59 %fat

then times your weight by %of fat then divide by 100

(4.59*147)/100) = 6.75lbs of fat

and their you go thats it, hope that helps you and anyone else stuck with that question.

idealy you want 6-12 % body fat for that ideal lean look.


thanks. Where can you get these calipers? Wal-Mart or GMC?

Hopefully its not sports authority...I am too far from there:sweat:

[denjin]

Does stretching facilitate muscle growth?

[bill_rizer]

red impact just do a Search for best prices their all over the place, heres an example:

http://www.bodybuilding.com/store/bdymsr.htm
http://www.bodybuilding.com/store/acc/accu.html

at the top, I got mine with a pack I got ages ago.

that will give you an idea of what they look like anyway, I didnt have a clue what one was when I started either.

@denjin

I think thats a debatable statement so its hard to say, I believe it does and its helps to cause less injury.

[300 lb Eugene]

What kinda work do you do??

I'm a server at a restaurant now and I've worked after doing near crippling quad shots..lol...

I'll never go back to resturant work again, with all that greasy food around and all.

[opticallyinviz]

I worked/ still work at a restaurant part time.
They serve italian food, great tips and great pasta.

Bulking is wonderful.

[thedude.com]

I worked/ still work at a restaurant part time.
They serve italian food, great tips and great pasta.

Bulking is wonderful.


yeah bulking is wonderful , but the fats undeneath your skin is irritating >_____>;;

[opticallyinviz]

How do I upload a pic on here?
I never have and I figure if I don't do it now I'm only gonna end up in worse shape and not want to later.

[thedude.com]

www.imageshack.com :) .

anyway , it was said that compound workouts tend to make the body builders produce more testarone :) .

[opticallyinviz]

http://i1.tinypic.com/xga5wg.jpg

Eh, they're getting enough synthetic test anyway, whatever little bit they can make their bodies make doesn't do that much relative to taking it.

[bill_rizer]

^^
is that you?

you looked ripped like a mo f, how much do you weigh?

are you trying to get bigger?

[MagnusMadness]

http://i1.tinypic.com/xga5wg.jpg

Eh, they're getting enough synthetic test anyway, whatever little bit they can make their bodies make doesn't do that much relative to taking it.


Looking great...I honestly expected you to have a much higher BF% being a powerlifter and all.

[hn2682]

What's a good way to work legs without weights besides jogging/running?

[MagnusMadness]

What's a good way to work legs without weights besides jogging/running?

squats and lunges...but with only ur bodyweight as the resistance don't expect to see results any time soon...

[thedude.com]

how to do cardio ? how do you start ? what's the condition ?? the time and how long ?

lot's of debate >__> , some said that cardio in an empty stomach is more effective . some said need to be more than 20 minutes ......

[adonis_minus_20]

Max-OT thingy

Thanks for posting that, it was an interesting read. I'm a total noob to all of this, but it looked like good info to me.

Ripped pic

Very impressive! How long did it take you to look like that? And also, did you know you had some black sh!t on your face in that pic...lol.

Jim

[Soldier Zero]

I want to start running one or twice a week to lose BF and make my legs (calves especially) stronger/bigger. How much should I be running without losing any muscle?

Along with that, what I can do for my lats (upper back)?

[denjin]

Jim, consider the MAX OT thing very, very carefully. Going super-heavy can be dangerous unless you know what you're doing.

I take it you're a beginner, so please heed my warning.

"Black shit on face"...hehe. Dirty, man, but funny:-)

[Raider]

Is there a limit on how much protein the body can process in each serving?
And if so, how long should you wait before taking more protein?

[adonis_minus_20]

Jim, consider the MAX OT thing very, very carefully. Going super-heavy can be dangerous unless you know what you're doing.

I take it you're a beginner, so please heed my warning.

"Black shit on face"...hehe. Dirty, man, but funny:-)

Thanks for the advice. I'm not trying to go super heavy, or really follow it that way. I do 3 sets of 8 for all my lifting, and try to use a weight such that the last rep or so is a struggle. When I get to my 3rd set, I usually can only do 6 or 7 reps. If I can do 8 without a struggle, I bump up the weight until it is.

Yeah, if I could look like that, I wouldn't mind if I had black sh!t on my face.

Jim

[Romie]

Someone PM me as to where I can get Nolvadex (Tamoxifen Citrate). All the sites I used before seem to be gone.

[opticallyinviz]

I didn't want srk pervs hitting on me so I blacked it out obviously.
I'm about 195 when that was taken( I have big legs),and I can't do any powerlifting anymore because of my back so I'm probably never gonna pick it up again. It's not worth the pain to do it.

I want to be about 220-225...im still a basketball player after all so I need to be able to move.

I get Nolvadex from a local store, but I'll try and find somewhere online for you. Gimme a little while.

[bill_rizer]

195lbs I see, about ya face, ha yea I understand why you did that, this place is full of freaks lol.

I thought you was about 180 but close enough, thats what Im aiming for, the road is long....

[opticallyinviz]

I'm also 6'3 or a bit more so that makes me a bit heavier

[adonis_minus_20]

I'm 6' and 175 now, but I still have more body fat to lose...I'm so pissed. I thought I would be done by now (losing the body fat). I certainly have to work more on building muscle as well.

Jim

[Nep2une]

Im competing june 3rd at gavilan College in Gilroy