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


Yayyyy, it’s back.

I’ve been meaning to start another thread, but I don’t come to the boards as much anymore… damn school…


i’m interested in toning down my midsection.
could you guys point me toward the right direction/website/diet?

I’m doing alright so far, but i can tell i’m not doing the right thing by just doing 100 sit-ups at night. so yeah, i’d appreciate some tips.


nautilus is just a brand that makes workout machines.

so he is just doing a bench and incline bench machine.


I think you might find this useful: http://www.soyouwanna.com/site/syws/abs/absFULL.html

It basically says you’re going to need to cut the fatty foods (it explains how to figure all that out), and NOT do situps. Crunches are more effective, whereas situps are too easily done improperly, causing strain on your back and not enough focus on your abs. Also it says situps will add bulk to your obliques (love handles) which would increase your midsection. Not what you’re looking for. Do crunches and leg raises, as described in that article. It’s a fairly short read. Read it. :slight_smile:

And cool LordViper, I thought that might be what it was. What about the other exercises I had in question? RPDrookie said hammer curls are just as if you were holding the dumbell like a hammer, vertically. What about the rest?

Also that Men’sHealth link seems very informative, but I’ve only skimmed over it as of now. I’ll add that to the first page so newcomes can find the info quickly.


yeah thats what you want cause you always want to burn fat so that you gain more muscle and less fat but gaining just means you eat more calories then you can burn theres plenty of calorie calculators on different sites where you put in your stats and it tells you how much to eat to get this and this so to like gain so much weight, you’d eat so many calories. gotta love technology


if you want to look like that thats at least 10 years of SERIOUS lifting and nutritioning…

laterals for sholders are where you grab dumbbells in each hand and starting from you sides lift them up laterally untill they are parallel to the floor, like when someone tells you to lift your arms to take your chest measurement…

im outi



I, myself, am a SCRAWNY guy…like REAL skinny and I’ve always been too embarrassed to go to the gym since I am kind of weak too…
So, What am I supposed to do…? To start off?
I’ve read some of it, and I am not 100% sure which one is right for me?

Oh…and would it be GAY if people start posting pics of how they look NOW? like a Before & After thing… -_-
So gay =P


Ok, hope you guys can help me out here.

I can stand to lose a few pounds, and just tone up in general. I don’t have access to a gym at my apt complex, nor do I want to spend $150 + $30/month to join a gym in my neighborhood, but I do have a good set of adjustable dumbells. Any help here, or am I just much better off going and spending the money to join Bally’s or 24hour?


Same here. I finally just bit the bullet and went though. You should too. Everybody has to start somewhere. All the buff guys you see in there used to either look like you, or were fat. Besides, I think in most cases you’ll find that you’re not the only scrawny one in there.

HeaT: 10 YEARS?? Wow. Toby McGuire went from basically where I am to the way he is in Spiderman in 5 months. I don’t have the time to spend on it like he did, nor the professional trainers and nutritionists to help me… so I imagine I could achieve what he did in a year to a year and a half. Maybe those pics I posted were a bit too much heh. My target weight is 160-170… how much do you suppose those guys weighed?


Brad Pitt can’t be more than 170lbs (Fight Club days). And McGuire can’t be more than 150.

Norton in AHX was wayyyyyyyy bigger than any of them. No idea why he got so small again.


Yeah, from what I’ve read Pitt was 160ish during Fight Club. How much do you think these guys weigh? 1 2


Maaco can’t fix THAT kind of blow-out. :lol:


Depends on how tall he is. He looks around 175lbs. If he’s taller, then he’d weigh more.


i was recommended to go to http://www.wannabebigforums.com, but haven’t checked much of it out.

i did find a little motivational article taken from T-mag.com:


look at the homegrown link its made for people who either workout at home or a gym they have exercise you can do with dumbells or like me i only have a barbell with enough weight to be a challege so for every exercise theres 2 or 3 ways to do it depending on what you have


Before you start any weight plan, you should probably spend a couple of weeks jogging or doing other sorts of cardio, and using some really light weights and doing a lot of repetitions. That way you will build your endurance, something you’ll need if you are to actually go for heavy weights and no more than 90 seconds rest between sets (the general recommendation). Also, using light weights to start off will let you get used to doing the proper motion. If you start off right away with tough stuff, and you end up doing it wrong, you’re not beneffiting as much. Quality over quantity. It’s better to use weight you can have good form with and do correctly, than to use a large amount of weight for an ego boost or bragging rights.

edit: not saying you don’t want to challenge yourself. Definately push it to the limit, just know what that limit is.


I just calculated my nutritional intake for the day, and here are the results:

cheese - 70
5g fat
2g carb
4g protein

eggs - 70 x 2
4g fat
1g carb
6g protein

juice - 110 x 2
26g carb
2g protein

bacon - 35 x 4
2.5g fat
2g protein

tuna - 60 x 2.5
1g fat
13g protein

mayonaise - 100 x 2
11g fat

bread - 60 x 8
.5g fat
12g carb
3g protein

pot pie - 400
23g fat
37g carb
10g protein

jelly - 50 x 2
13g carb

peanut butter - 190 x 2
16g fat
7g carb
8g protein

milk - 130
5g fat
12g carb
8g protein

-fat- 41%

-carb- 39.5%

-protein- 19.5%

-total calories-

Well, I’m meeting the caloric formula of “current weight * 18” in order to gain, but I’m getting the calories from the wrong area it seems. I had no idea I consumed that much fat. That frozen pot pie was unhealthy, as is my regular mayo. I should buy nonfat kind.


okay, most of the sources out there preach that to cut-up, your body must use up (external activity and internal functions combined) more calories than one consumes in a given day. i assume that the human body is smart enough to know when it’s getting less energy than it’s using.

what exactly does this mean? besides cutting up (by either fat or muscle shrinkage)…will you be feeling hungry all the time? (body’s way of saying it needs more energy), feel fatigued, etc.?


^ I’m not sure. I don’t think that’s accurate. In order to be cut, I believe you have to have a combination of muscle, and low body fat. I don’t believe you would have to burn more calories than you intake daily… like you said, I don’t think that would be good. You should probably be burning off most/all of your fat calories though, however that works. Cardio, and lots of it basically.

Don’t quote me on this, I don’t know the magic to getting cut yet. :wink: It shouldn’t be hard for me though, my metabolism is like an unstoppable freight train. I just need to get the muscle.

Question. I read from several sources that 55:30:15 is the ratio of carbs:fat:protein that you should strive for… but that getbig site says that’s the ratio of carbs:protein:fat. Is consuming as little as 15% fat healthy? Not to mention how hard that would be to consume that little fat.


Unfortunately, it isn’t. The body has weird mechanisms that you have to overcome. For example, dropping your cholesterol intake sharply, your body will start producing cholesterol on its own and you end up with higher cholesterol than when you started dieting.

The immediate effect of burning up calories than you eat will result in several things, among which you already mentioned. You feel more tired easily, you feel hunger more easily, etc. Of course, in losing weight you also put less stress in your heart and muscles, so long term effect would feeling less tired and less hungry.


If I remember correctly, the formula to losing weight would be to cut down 1000 calories (daily) from whatever diet you should be following based on your body mass index. This would result in approximately pound loss per week, given normal activities. The loss of 1000 calories also limits the resulting “binge” eating that results from dieters feeling hunger all the time.

For each 9.3 calories of excess enermgy entering the body, 1 gram of fat is stored.

55:30:15 Carb:protein:fat is approximately correct, at least for normal activity (“Dietary Guidelines for Americans”, US Deparment of Agriculture and Deparment of Health and Human Services). You are correct, however, in saying that different sources argue (the second book I picked up listed 45:14:45, which means 45% comes from fat).

Sorry, don’t have data for those in an body building regimen. In any case 15% fat is next to impossible to achieve unless you prepare all your food yourself. As for 15% fat being healthy, sure it is. The body has ways to compensate… and I actually have to look for a case where a person suffered a condition from lacking eating fat (will get back on it).