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

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  • HernyHerny WORST time Joined: Posts: 305
    OK, I thought it over for the past week
    I've finally decided and realized who had the perfect body (Not intended to sound gay)

    Bruce FUCKING Lee
    Its perfect, plus its just the right size for chinese ppl (not too big or small)
    BUT, how can i achieve this??? Any special rountine?
  • True_TechTrue_Tech dragon the body Joined: Posts: 2,742 mod
    Herny wrote:
    OK, I thought it over for the past week
    I've finally decided and realized who had the perfect body (Not intended to sound gay)

    Bruce FUCKING Lee
    Its perfect, plus its just the right size for chinese ppl (not too big or small)
    BUT, how can i achieve this??? Any special rountine?

    only if you plan on training like bruce lee he was known to train up to 14 hours a day, i would tell you just find a good workout program you like and follow and just watch what you eat
  • SystemSystem Joined: Posts: 508,676 admin
    Heres perfect.
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    crouching tiger.....without steroids it's gonna take you a long fuckin time to gain 40 pounds of muscle....I'd say with the way u describe ur metabolism ur looking at at least a couple years.

    Also people gotta realize that 67% of what u look like is what you eat...if ur not taking in enough protein in a given period of time u might just be wasting ur time in the gym...

    Another reason u should eat like 6 meals a day is so ur body can actually use all the protein you give it...I wanna say most people's bodies can't really take in more than 35-40 grams of protein at one sit in...and you really should be aiming to take in a gram of protein for every pound you weigh.

    Also...some proteins are better and more "complete" than others..and that's why I drink a couple protein shakes a day...You guys may already know this but one of the most perfect, naturally occuring protein is egg whites...boil some eggs...peel the whites off...season em with a little salt and pepper and go to town.

    I weighed 145 in high school and am now at almost 170

    And about getting cut...unless ur pretty overweight..the muscle mass you put on will help metabolize fat tremendously..but you can also try staying away from salts and stuff with sodium cuz without the water weight you'll see a big difference and ur skin will look a little thinner.
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  • CrouchingTigerCrouchingTiger MacBauer who? Joined: Posts: 719
    Actually I finally settled on a routine and have been going at it for about a month now. I already feel better, and though I haven't gained maybe more than a pound yet, there is actually a slight noticable difference.

    While I've settled on a good routine, I'm still trying to iron some of the wrinkles out of my diet plan, but once I get that final piece of the equation, the gains should be flowing in hopefully.

    This is my routine:

    ---Monday---
    Barbell Benchpress 3x8
    Dips 3x8
    Standing Military Press 3x8
    Side Lateral Raises 3x8

    ---TUESDAY---
    30min cardio

    ---Wednesday---
    Wide-grip Chins 3x8
    Bent-over Barbell Rows 3x8
    Barbell Curls 3x8
    Dumbell Shrugs 3x8

    ---THURSDAY---
    30min cardio

    ---Friday---
    Squats 3x8
    Stiff-legged Deadlifts 3x8
    Calf-Raises 4x8
    Decline/Weighted Crunches 3x20

    ---SATURDAY---
    rest

    ---SUNDAY---
    30min cardio

    My diet has been for the past week, roughly 2500 cals a day at 45:35:20 ratio of carbs:protein:fat. When I run out most of my current food and have to go to the grocery store again, I plan on getting food to fit this diet:

    [quote=Bigfella from www.muscletalk.co.uk]

    *** Rapid weight, while staying lean ***
    By Bigfella ? MuscleTalk Moderator

    For me this is the best method for adding rapid weight while dropping bodyfat and maintaining leanness. I have tried and tested this in practice with many experienced and novice trainers.

    Begin with a maintenance diet (one that holds body weight steady). It must be minimum 1g protein/lb bodyweight, 15% from healthy fats and the rest from mostly complex carbs.

    12lb lean mass in 6 weeks is possible by doing the following:

    Add 1000kcal to each daily intake from above in the form of 450kcal of protein, 450kcal of carbs (which may be maltodextrin) and 100kcals of fats, this will give 7000kcals excess per week which equates roughly to 2lb bodyweight, small adjustments maybe needed as you gain but essentially this is pretty close.

    Now the above diet is for week one only, and as each week goes by, you are going to load protein which accelerates the accumulation of lean muscle tissue, do this by adding 25g (100kcal) of protein to each day?s food intake and reduce 25g (100kcal) of carbs (maltodextrin). This new dietary change is followed for a week and then performed again the next week and so on for all 6 weeks; the results of the loading can be remarkable if rest, training and food choices are optimal.[/quote]
  • RomieRomie Joined: Posts: 208 ✭✭✭✭✭ OG
    Actually I finally settled on a routine and have been going at it for about a month now. I already feel better, and though I haven't gained maybe more than a pound yet, there is actually a slight noticable difference.

    While I've settled on a good routine, I'm still trying to iron some of the wrinkles out of my diet plan, but once I get that final piece of the equation, the gains should be flowing in hopefully.

    This is my routine:

    ---Monday---
    Barbell Benchpress 3x8
    Dips 3x8
    Standing Military Press 3x8
    Side Lateral Raises 3x8

    ---TUESDAY---
    30min cardio

    ---Wednesday---
    Wide-grip Chins 3x8
    Bent-over Barbell Rows 3x8
    Barbell Curls 3x8
    Dumbell Shrugs 3x8

    ---THURSDAY---
    30min cardio

    ---Friday---
    Squats 3x8
    Stiff-legged Deadlifts 3x8
    Calf-Raises 4x8
    Decline/Weighted Crunches 3x20

    ---SATURDAY---
    rest

    ---SUNDAY---
    30min cardio

    My diet has been for the past week, roughly 2500 cals a day at 45:35:20 ratio of carbs:protein:fat. When I run out most of my current food and have to go to the grocery store again, I plan on getting food to fit this diet:

    You really need to add more to that routine. I see almost no isolation work there, and way too many sets to stimulate your muscles.

    For chest alone, I'd do at least 9 sets. 8 for quads, 4 for hams, 5 for calves, 6 for tricep, 6 for bicep, 4 for each head of the shoulder, 6 for traps, 8 for lats and middle back, 4 for lower back.
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    that's a decent workout I guess....I notice ur not doing any kinda incline press and that's essential..You'll also want to throw in a decline press exercise as well...dips do hit the very bottom of ur chest, but only ever so slightly.

    Other than that..ur hittin the major muscle groups, but after about another month...u should seperate ur muscle groups into different days and start to REALLY tax them...cuz that's the only way ur going to put on some mass...I've been at this a couple years off and on but this past 6 or 7 months I've gotten serious and alot more hardcore. Here's my weekly routine...but I can already here the naysayers tellin me I'm over training

    Day 1: Chest and Tri's

    dumbell press
    Incline dumbell press
    dumbell flies
    hammer strength decline press
    cable cross decline flies
    dips
    tricep pull downs
    curl bar nosebreakers
    dumbell kickbacks

    Day 2: Back and Bi's

    Pull ups (ABSOFUCKINLUTELY necessary)
    wide grip lat pull downs (in front of neck to simulate a pull up motion)
    more lat pull downs on a different machine and slightly closer grip
    Don't know what this is called but u take a dumbell and lay over a flat bench and hold it out and let it go back behind ur head and pull it back up over u...(this is sposed to stretch ur ribcage out while workin ur lats at the same time)
    One arm dumbell rows
    Seated rows with a different grip
    dumbell curls
    concentration curls with a curl bar
    hammer curls with cables.
    Sometimes a couple exercises for forearms too here of late.

    Day 3: Shoulders and traps

    seated dumbell military press
    military press on a cybex machine
    lateral raises
    frontal raises
    I hit the rear delts on a machine for flies, u just turn around and do reverse flies...and I down set those
    barbell smilies
    side shrugs with dumbells
    frontal barbell shrugs (be sure to roll the weight each rep and hold to make sure u hit the back of ur traps too)

    Day 4: Legs

    Squats on a smith machine
    Leg press
    Leg extensions
    6 sets of reverse curls for hams on two different machines
    6 sets of calf raises on two different machines...one seated and one standing.

    (Sometimes) Day 5: Either Chest again or Bi's/Tri's

    Repeat chest workout

    Or do 9-12 sets each of whatever I feel like doing for bi's and tri's

    I also try to do abs at least 3 times a week whenever I can.
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  • CrouchingTigerCrouchingTiger MacBauer who? Joined: Posts: 719
    Hmm, I cut down my routine because I was previously "overtraining." I don't really know what kind of isolation work I should be doing right now, nor how I would add any in without overtraining once again.

    Not only that, but I'm usually too wasted after that to do any remaining isolation exercises: On Mondays, after benches and dips, I don't really have anything left in my chest for another exercise, and barely enough left in my triceps for a military press. The only reason I even do laterals is because I feel my shoulders are by far my weakest area, so I figured I could work them a bit harder than everything else. Wednesdays, my biceps are pretty worked after the chins and rows, so all they have left in them is enough for some type of curls. I had originally settled for concentration curls, but was advised to go for barbell curls. On Fridays, my legs DEFINATELY won't be doing any extensions after squats. I might could get in some leg curls, but the SLDL's seem to work my hamstrings pretty good anyway.

    The reason I have the days split up like they are is due to what muscles are synergistic to the rest. Chest/tris/shoulders all get worked together, as do back/bis. My routine is basically a traditional push/pull/legs routine. I think I would prefer a four day routine, giving shoulders/traps their own day apart from chest/tri, but I was again advised against that, being told that unless my shoulders are already becoming defined, they shouldn't get their own day. And as I already stated, my shoulders being my weakest point, they are far from defined right now.

    If you want to lay out a workout plan for me Romie, feel free to heh. But every time I try to add in an isolation exercise, I start to feel like "well if I'm isolating this, why not isolate that?" And before I know it I have 15 exercises per session lined up, and I'm back in the overtraining boat again.

    As for chest, I do probably need an incline in there... I was planning on swapping it out with the flat bench after a couple months when I change my routine up a bit. But dips feel like they hit my chest pretty hard, particularly if you cross your feet behind you and lean forward. I certainly didn't see the point of dips and decline presses, so I opted for one over the other.
  • CrouchingTigerCrouchingTiger MacBauer who? Joined: Posts: 719
    Any thoughts on that Romie/MagnusMadness? As another example, today was back/bicep day, and my biceps literally couldn't do another curl near the end of my third set of BB curls. Chins and BB Rows were already taxing my biceps, and curls finished them off.
  • ercoerco Large Member Joined: Posts: 650
    no ab work at all?
    I like games
  • True_TechTrue_Tech dragon the body Joined: Posts: 2,742 mod
    with exercises like that you're already preexhausting your biceps if you want to do the chin ups you can face your hands forward and it won't work your biceps as much if at all but they're aloooooooooot harder pull ups are easier cause you have your biceps to assist you

    also remember incline and decline is alot harder then reg benchpress i found this out the hard way a few weeks back in my room and i had to slide under the bar cause it got to heavy after the 5th rep
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    True_Tech wrote:
    with exercises like that you're already preexhausting your biceps if you want to do the chin ups you can face your hands forward and it won't work your biceps as much if at all but they're aloooooooooot harder pull ups are easier cause you have your biceps to assist you

    also remember incline and decline is alot harder then reg benchpress i found this out the hard way a few weeks back in my room and i had to slide under the bar cause it got to heavy after the 5th rep

    as for pull ups I ALWAYS face my hands forward and have them about shoulder width apart maybe a little farther apart...pull ups are supposed to be for ur lats don't put it all on ur biceps...they'll be smoked by the time ur done anyway.

    As for incline yes it's a pretty good bit harder...but decline should be easier...cuz ur moving the weight less distance and should be able to use more of ur tricep...it probably seems harder cuz u do it last.

    Crouching tiger:

    Just try a regular 4 day routine as follows: (this is what worked for me, and it's what I liked..but everybody's different)

    Day 1 chest and tri's:
    flat bench press
    incline press
    decline press
    dips
    tricep pull downs
    kick backs (on the kick backs, when u extend ur arm turn ur wrist making ur palm face the ceiling)

    Day 2: Back and Bi's
    PULL UPS...(hands facing forward)
    wide grip lateral pull downs
    rows
    Bicep curls (try dumbells while laying on an incline bench, this one is the shit)
    concentration curls

    Day 3: shoulders and traps
    Military press
    lateral raises
    frontal raises
    Then lay on ur stomach on an incline bench and do reverse flies for ur rear delts
    shrugs ( I started really feeling my traps when I started doing 6 sets)

    Day 4: Legs
    Squats
    Leg Extensions
    reverse curls (hams)
    calf raises

    There see?? That's not overtraining at all..that's just hitting all the major muscle groups and that's important early on...cuz one day ur gonna plateau and it's gonna be alot harder to move up in weight and shit starts to get frustrating. After a while you'll get comfortable with this routine and u will prolly need to start adding sets and adding exercises to really tax ur muscles. I was fortunate enough to be friends with alot of big motherfuckers at the gym who showed me everything I know and still show me new shit all the time and always offer advice...It's always a good idea to be polite in the gym, offering folks a spot every once in a while if they need it...shits real important to people like me who go to the gym alone. I know everybody at my local gym now..and if I need anything (even the hookup on all kinds of supplements) all I gotta do is ask.
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  • CrouchingTigerCrouchingTiger MacBauer who? Joined: Posts: 719
    I do like that routine... I think I will switch to that one after about 2 months on my current one. I've been workin out for about a month and a half, though the first month wasn't "routine" at all. It was pretty much a different exercise every day/week, trying to find ones I liked and ones that felt good. Now that I finally chose something, I'm gonna stick with it for a bit. I like the idea of "phase training" where you alternate between two routines every 8-12 weeks or so, so maybe that will be the routine I switch to.
  • SystemSystem Joined: Posts: 508,676 admin
    Long time no see, good to see a new version of this thread. To the people citing Toby/Brad Pitt workouts and results, they used gear to accomplish their changes. At the very least they had someone to monitor their diet and supplementation 24 hours a day, something you will not. Using their routine and expecting similar results is setting yourself up for disappointment. Argue if you want but it is commonplace in hollywood to use test/Clen/etc. for physique changes.

    As far as recommended workouts, I'm currently following DC style training, its interesting to say the least. Romie have you tried it, you're the lifter in here who I think has adequate muscular base/experience to give it a whirl. It is the most taxing workout I have ever done though, beating the log book is getting to be tough. I'm now doing 315 for 8 reps on floor deadlifts though, going for ten tomorrow. I'm about 6'1, currently at 200 pounds so thats not a bad lift.
  • RomieRomie Joined: Posts: 208 ✭✭✭✭✭ OG
    Throw me a link to it man. I'm always up for different styles of training.

    BTW, in case some of you didn't know, I was gone for a while due to a dislocated shoulder and slight injury to my rotator cuff while playing baseball. I'm at 100% now, although my shoulder makes a clicking sound when I bench.
  • SystemSystem Joined: Posts: 508,676 admin
    Heres a link to the basics.

    http://www.chadnicholls.net/forums/showthread.php?t=11851

    Not for the weak of heart, nor for those who wanna look like male strippers year round (read- those of you who want to keep a constant 6-pack).

    And as an aside I strongly suggest you drop flat bench (bar) from your program, otherwise your asking to reinjure yourself. Bar bench locks your shoulder into a range of motion that puts lots of stress on teh rotator cuff, the supraspinatus most notably. Just my .02 worth.
  • RomieRomie Joined: Posts: 208 ✭✭✭✭✭ OG
    I do incline DB presses. I didn't even do flat bench before the injury.

    Good heads up though.

    I've heard of doggcrapp training before. I'm still a little confused on some stuff. If you can, hit me up on AIM, my sn is y0ureign0rant
  • R.P.D rookieR.P.D rookie Totally Destructed Joined: Posts: 1,546 ✭✭✭✭✭ OG
    Where is a good website to order whey from?!
    "Come up in that fucken cornfield!!" --Rocky L Rose
  • SystemSystem Joined: Posts: 508,676 admin
    I Just Started Working Out. So I'm Getting Pain In My Chest / Arms, Wich I Know Is Normal, Here's My Question:
    How Do I Mimimalize The Pain, Does Massaging Or A Cream Work, Its Annoying As Hell.
  • RomieRomie Joined: Posts: 208 ✭✭✭✭✭ OG
    Stretching and exercising with no weights really help. Like if you were doing chest and your chest is sore, do some pushups.
  • SystemSystem Joined: Posts: 508,676 admin
    Thanx :)
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    Where is a good website to order whey from?!


    Do a search for nitro-tech...that's a good protein...(you can also get it at GNC, kinda expensive though, around 70 bucks for a 4 pound tub)

    You may want to check out sports-performance-news.com...they sell nitro max protein powder..I've tried it at my gym and it's one of the best tasting protein powders around...and if you get the 25 pound tub it's a great value at only 150 bucks. (around 165 after shipping I believe)
    Have no Way as Way
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  • SystemSystem Joined: Posts: 508,676 admin
    about stretching, don;t stretch too hard on your chest during your chest workout....it can actually limit the growth of your chest

    do very light stretching of your chest before, during and after the workout.....

    chest was one of my biggest problems but it's getting better...stronger anyway not so much bigger
  • toastcrumbtoastcrumb Rat Bomber! Joined: Posts: 25
    Try 1000mg of vitamin C in time-release capsules daily for muscle soreness. I used to work with a doctor who was in to weightlifting, he was chock-full of handy tips.
  • RomieRomie Joined: Posts: 208 ✭✭✭✭✭ OG
    Do a search for nitro-tech...that's a good protein...(you can also get it at GNC, kinda expensive though, around 70 bucks for a 4 pound tub)

    You may want to check out sports-performance-news.com...they sell nitro max protein powder..I've tried it at my gym and it's one of the best tasting protein powders around...and if you get the 25 pound tub it's a great value at only 150 bucks. (around 165 after shipping I believe)

    Nitro is frikkin expensive man. Optimum Nutrition is probably the best you can get for your money. I personally use Isopure.
  • AjilAjil clumpete flast fy master Joined: Posts: 262 ✭✭✭✭✭ OG
    about stretching, don;t stretch too hard on your chest during your chest workout....it can actually limit the growth of your chest

    do very light stretching of your chest before, during and after the workout.....

    chest was one of my biggest problems but it's getting better...stronger anyway not so much bigger


    Absolutely false, there is evidence extreme stretching in and of itself my cause muscle hyperplasia.
    mvc3: ironman, taskmaster, tron
  • Quicksilver3007Quicksilver3007 Joined: Posts: 177
    I have some questions about lifting and nutrition, obviously. Anyways I am about six feet tall and I weigh 155 lbs. Since I have about 10-12% body fat I am just looking to get bulk on my muscles so they can show through. What kind of foods can help me with a 3 day a week lifting routine? I also have protein powder that I make shakes with but when is the best time to use it?
    Ronin - Oh, I used to live on the ground floor too, son. I'd walk the hoes up just to push them down.
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    I have some questions about lifting and nutrition, obviously. Anyways I am about six feet tall and I weigh 155 lbs. Since I have about 10-12% body fat I am just looking to get bulk on my muscles so they can show through. What kind of foods can help me with a 3 day a week lifting routine? I also have protein powder that I make shakes with but when is the best time to use it?

    read the directions on the protein powder...most tell you the best time to take it...and most say right after you work out, or before, or right as you wake up...I would suggest one right as you wake up...and one after you work out. As far as foods go...I would suggest alot of red meat first and foremost...because aside from having the necessary protein they also have more fats than chicken and fish and a 6 footer who ways 155 needs all the fats and calories they can get.

    The name of the game is weight gaining...and to do it you need to work out...and load up on carbs and calories while taking in a gram of protein for every pound you weigh every day. Consistency is crucial.

    Romie...nitro is expensive but it's rumored to be one of the best so me and my roommate tried it out...My roommate did nitro and weight gainer (1/2 servings) and put on 7 pounds already (it's only been 2 or 3 weeks.)

    And isopure tastes so bad it makes my asshole wanna suck on a lemon.

    Anyways romie..check out that website sports-performance-news.com and read the artical on their protein NitroMax. It's an interesting read.
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  • SystemSystem Joined: Posts: 508,676 admin
    heh

    Here ya go "guys" - http://queerabs.com
  • AL the greatAL the great jerking off to my av. Joined: Posts: 1,056
    AHVB wrote:
    I Just Started Working Out. So I'm Getting Pain In My Chest / Arms, Wich I Know Is Normal, Here's My Question:
    How Do I Mimimalize The Pain, Does Massaging Or A Cream Work, Its Annoying As Hell.

    you cant minimalize the pain when u just start out. what should do is do less work out cuz u just started. and also make sure to rest up until the pain is totally gone before you go again. dont injure urself.
    ST on LIVE all day everyday. come play me.
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    clay

    Next time ur back in town, I want you to come to ironworks with me and show me this training in person..I'm starting to plateau pretty hardcore and this training sounds like the truth. I think it'd be fun too.
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  • SystemSystem Joined: Posts: 508,676 admin
    No problem I will be home for four weeks for holiday break from around december 14th or so until January 10th. Extra long break for us to balance up the quarter schedule.
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    ok guys...I need help putting together a good diet, cuz I think that's the one thing I'm lacking...I'm about to get alot more serious here next week..I was reading that link chaos made to the DC training and I noticed him saying something about taking in 500 grams of protein a day...that's an ungodly amount of protein...is that really necessary?? I've always heard the rule 1 gram for every pound you weigh...
    Have no Way as Way
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  • SystemSystem Joined: Posts: 508,676 admin
    I noticed him saying something about taking in 500 grams of protein a day...that's an ungodly amount of protein...is that really necessary?? I've always heard the rule 1 gram for every pound you weigh...


    Yeah the general rule is 1 gram for every pound of your weight. I read a article a sometime ago and it said that even 1 gram for every pound was a lil too much but didnt hurt, ill try to look it it up and post a link.
    what kind of diet are you looking or leaning towards?
  • MagnusMadnessMagnusMadness Senior Citizen Joined: Posts: 1,282
    DEF wrote:
    Yeah the general rule is 1 gram for every pound of your weight. I read a article a sometime ago and it said that even 1 gram for every pound was a lil too much but didnt hurt, ill try to look it it up and post a link.
    what kind of diet are you looking or leaning towards?

    well I'd like to put on some weight...but only lean mass not fat...I'm afraid that I'm not eating enough that's all. Cuz I sleep in for the most part every day ( I wait tables at night) wake up drink a shake...go to the gym...drink a shake...and the shakes leave me pretty satisfied for the most part and then I get ready and go to work.

    I've read about people loading up on carbs and calories and am wondering if I should follow suit...
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  • Quicksilver3007Quicksilver3007 Joined: Posts: 177
    Preciate the info Magnus. Yeah I probably can afford to eat a lot more when I want to just because of how damn skinny I am. I'm trying to eat a more balanced diet along with taking in more protein.
    Ronin - Oh, I used to live on the ground floor too, son. I'd walk the hoes up just to push them down.
  • CrouchingTigerCrouchingTiger MacBauer who? Joined: Posts: 719
    My metabolism is unstoppable. I few weeks ago I was eating my usual 2000 or so calories a day and I weighed 130. I upped my calories to 2500 calories a day, and only gained half a pound. I then upped my calories again to 3000 calories a day, and lost a pound heh. Now I'm 129.5.
  • SystemSystem Joined: Posts: 508,676 admin
    You don't eat enough crouching tiger, point blank. I'm 6'1 or so, 200 pounds and I'm currently eating 5-6000 calories a day. I'm gaining weight, but I'm also getting chubby, such is life. I find it much easier to diet down where I want to be than to gain weight, eating the way I currently am is a pain in the ass. Just make sure your getting in as many meals a day as you can, gains will come. Also you may be weighing yourself to often, I would weigh at most once every two weeks, always on teh same scale, always at the same time of day. Your weight can vary drastically throughout the day remember.

    Perry, the 500-600 grams of protein DC and some of his elite clients (silverback,Inhuman) take in is because they are elite level lifters. 300-ish pound people. Basically DC suggests around 2 times bodyweight in protein daily, 5-6 meals. The eating is one of the toughest parts of the training system, it just wears on you after a time. Also after about 5 weeks on the program when you get back to the exercises for the third and fourth times the weights start to get daunting. Tomorrow I to smith squat 3 plates for 20 reps, and I know now its gonna be totally balls out. In short the reason he demands such high protein intake is that the system is designed for gaining mass, and it stresses your bodies ability to recover.
  • acesmith5acesmith5 UNSTOPPABLE!!!!111 Joined: Posts: 140
    Thanks for the info guys. Interesting reads.

    I'm currently like 6'1 and 220 lbs. So, yeah I'm big enough to scare off my sister's would be boyfriends :rofl: Most people that find out my weight are like "Where are you hiding it?!? O_O " So...whatever.

    anyways, lately I've been kinda on this vegetarian kick. Fruits for breakfast, salads for lunch, veggie pizza or whatever for supper, and random glasses of fresh carrot juice through the day. Please note I am NOT A HIPPIE! lol I love meat and have no problems killing animals for food, but it's a good diet for me because I have a medical problem with my Kidney and protien will kill me :(

    But anyway, it was interesting because when looking into this way of eating they made the point that meat is not as essential to muscle growth as we thought. They go into the scientifics of it all, but a logicalpoint being that humans and gorrillas have like the exact same digestive/whatever system. Meaning both of our bodies use food in exactly the same way. And the gorrila's #1 favorite food is fruit and if it can't find fruit it'll eat vegetables. No meat whatsoever. However just look at the gorilla, I would kill to be as buff as a gorrilla! :lol: Just not the hair :p

    But anyway, was curious if anyone else has tried this stuff. I'll let you guys know (with seski gay pics like
    Herny wanted LoL j/k )if it magically works and I get buff as fuck. :rolleyes:

    Keep up the good work :tup:
    It's not whether I win or lose, just so long as I piss you off!

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  • SystemSystem Joined: Posts: 508,676 admin
    random question...

    what technique do you guys use to spot someone who is lifting heavy or attempting a max for flat dumbbell bench?

    elbow or wrist spotting? feet/knee position? shoutting encouragement? verbal count of what rep they're on? etc.

    i'm still trying to find the best/most stable spotting position for me. although i'll turn down a request for a spot if it's an ungodly weight...i'd like to prevent someone from getting pancaked or sent to the ER