The Official Hype Fitness Thread

[Colossal Spoons]

*smirks and refrains from making an AndThePickles comment*

:eek:

jag

Listen here, I'm a BIG biologist thanks :o

[R_9]

well, on www.menshealth.com there's pictures and videos of some exercises. :)

[jaguarr]

Listen here, I'm a BIG biologist thanks :o

Careful. Some of the boys here will get biologist envy.

jag

[Colossal Spoons]

...and for the record, Pickles and I don't do that. We're waiting for our 25th marriage anniversary. Makes it more special. :up::up:

[jaguarr]

...and for the record, Pickles and I don't do that. We're waiting for our 25th marriage anniversary. Makes it more special. :up::up:

You're going to make her wait that long to find out whether you're circumsized or not? Man, you DO play hard to get!

jag

[Colossal Spoons]

Hahaha

peekaboo

[terry78]

Hahaha

peekaboo
If so, congrats on being the first black dude I know that is circumsized. I think.

[Colossal Spoons]

I really am, was born Catholic so *snip snip*

[AndThePickles]

Hahaha

peekaboo

:D :up::up:

[terry78]

^Ewwwwww.

[ObakeTora]

what I was thinking though . . . is starting a regimine thread, so that people who work out can list the exercises they do each day they workout, and can monitor body weight; reps; and gains . . . plus then, anyone could go back at any time to see past efforts . . . I think that would be a great motivator; escpecially if people like Shadowboxing put that they ran like 4 miles each day!!

thats why I quit drinking. Dont get me wrong alcohol is great but not for people like me. I usually end up drinking way too much. Ive been sober for almost a year now. I really love walking into a bar right after happy hour and being around all the drunk available lonely girls with a sober mind.

Next time you overdo it think about my concept...


"your this buff studly guy and you see this fine pretty young thing giving you the eye, but your so drunk all that comes out of your mouth is "hey you got a nice a$$!" Offended by your drunken sense of humor, she immediately leaves, but not after splashing a drink in your face. You go home hungover, lonely, with a scorching case of blue balls." ~ Its been working for me.. :rolleyes:


6'6

245 lbs

12% bodyfat

[ShadowBoxing]

Okay who wants to see a progression picture.

[Carter]

I lost like 15 pounds of fat over the past month

[Colossal Spoons]

On your 800 calorie a day diet?

[Boom]

My shoulders are kinda bony. I need to build up some muscle on them.

SOS.

[Colossal Spoons]

Did you need help bulking them up or just commenting?

[ShadowBoxing]

Okay I gained 12 lbs...not fat as I can now see...I think I look slightly flabbier in picture 1 and less so in the next....However I put 25 lbs on my 10 rep max on bench...that doesn't show so well....anyways you be the judge.

[Carter]

On your 800 calorie a day diet?

I've been allowing 1500 max

[Boom]

Did you need help bulking them up or just commenting?
I need advice.

[jaguarr]

I lost like 15 pounds of fat over the past month

You'll gain that back and then some when you start eating above starvation levels again.

jag

[ShadowBoxing]

You'll gain that back and then some when you start eating above starvation levels again.

jag^ does there seem to be improvement Jag, I see it looks like I got bigger measurements now, but I cannot tell.

[Carter]

You'll gain that back and then some when you start eating above starvation levels again.

jag

Nope, I'm pretty careful about monitoring my weight gain.
As I start to eat more, I exercise a hell of a lot more thus eliminating that problem

[jaguarr]

^ does there seem to be improvement Jag, I see it looks like I got bigger measurements now, but I cannot tell.

It's hard to tell because the lighting is a little bit different between the two pics, but you do look like you put on a little bit of weight. It doesn't look like 12 pounds worth, though, to be honest. Did you take measurements in January and again in May? It can be difficult to add a great deal of muscle quickly when you're keeping your bodyfat composition as low as you are. I'm guessing you're at ~9-10% or so? Try floating up to 12-13%. I think you'll put muscle on a little bit faster at that percentage if that's what you're trying to do.

jag

[Boom]

Jag, I haven't been keeping up with this thread. So whatever advice you have, post it.

I've lost a bit of weight, so now I'm kinda skinny. I need to bulk up muscle-wise.

[jaguarr]

Nope, I'm pretty careful about monitoring my weight gain.
As I start to eat more, I exercise a hell of a lot more thus eliminating that problem

Be sure to up your cardio proportionate to your calories as you start adding them back in. ~10 minutes of intense cardio per 200 calories or so is a fairly safe guesstimate. That will help keep the rebound to a minimum on your weight.

jag

[ShadowBoxing]

It's hard to tell because the lighting is a little bit different between the two pics, but you do look like you put on a little bit of weight. It doesn't look like 12 pounds worth, though, to be honest. Did you take measurements in January and again in May? It can be difficult to add a great deal of muscle quickly when you're keeping your bodyfat composition as low as you are. I'm guessing you're at ~9-10% or so? Try floating up to 12-13%. I think you'll put muscle on a little bit faster at that percentage if that's what you're trying to do.

jagScales still say twelve....I was 163 when the photo in Jan was taken, I am 175 now on low days. Also the bench and squat are up a good 20-30 lbs....hmmmm, It looks fuller in picture two...however I need to figure out why the lighting was different.

[jaguarr]

Jag, I haven't been keeping up with this thread. So whatever advice you have, post it.

I've lost a bit of weight, so now I'm kinda skinny. I need to bulk up muscle-wise.

What's your experience level in terms of weight training? What kind of equipment do you have access to? How old are you and what's your general state of health? What's your diet look like. How many days a week are you wanting to train? And, finally, are you looking for functional muscle (i.e. strength training along with bulking up) or do you just want to look good (there is a difference between training for show muscles and functional strength/size training).

jag

[Carter]

An hour a day on the exercise bike has been taking care of that

[jaguarr]

Scales still say twelve....I was 163 when the photo in Jan was taken, I am 175 now on low days. Also the bench and squat are up a good 20-30 lbs....hmmmm, It looks fuller in picture two...however I need to figure out why the lighting was different.

Lighting can hide a lot. I'd cruise up another ~2% in your BF ratios and then dig into the TCD stuff and start eating like a horse:

http://www.ironaddicts.com/timed%20carb.html?t=1761

and

http://www.ironaddicts.com/More%20timed%20carb.html

That should help you put on some lean mass while keeping your BF from soaring out of control Lee Priest style. Heh! Like I said, hard to gain muscle when you're running lean for your body type, which you're doing.

jag

[Colossal Spoons]

An hour a day on the exercise bike has been taking care of that

bike > treadmill

[Boom]

What's your experience level in terms of weight training? What kind of equipment do you have access to? How old are you and what's your general state of health? What's your diet look like. How many days a week are you wanting to train? And, finally, are you looking for functional muscle (i.e. strength training along with bulking up) or do you just want to look good (there is a difference between training for show muscles and functional strength/size training).

jag
-Not very much. Haven't really taken weight training seriously until this year.
-I have a bench with a 45 pound bar and two 2.5, two 5, two 10, two 20, two 35, and two 45 pound weights.
-22
-As I said, kinda bony. My chest is alright, but my ribs are kinda showing, and my biceps aren't that well defined (they look "thin").
-I don't eat in excess. Generally two large meals and a little snacking. I usually miss breakfast.
-Most of the week, probably five days.
-A bit of both, but mostly for show.

I just don't think I'm as built as I should be for my age.

[jaguarr]

An hour a day on the exercise bike has been taking care of that

Are you doing that pre-breakfast or at another time during the day? You might look into a good BCAA supplement like SciVation Xtend to prevent/minimize the muscle loss that can occur with heavy cardio.

jag

[Carter]

I wish I had a treadmill, but I don't have 500 dollars to spare

[jaguarr]

bike > treadmill

Stepmill owns all if you have access to one. Otherwise, go run some stairs and find out how out of shape you REALLY are. :D

jag

[jaguarr]

-Not very much. Haven't really taken weight training seriously until this year.
-I have a bench with a 45 pound bar and two 2.5, two 5, two 10, two 20, two 35, and two 45 pound weights.
-22
-As I said, kinda bony. My chest is alright, but my ribs are kinda showing, and my biceps aren't that well defined (they look "thin").
-I don't eat in excess. Generally two large meals and a little snacking. I usually miss breakfast.
-Most of the week, probably five days.
-A bit of both, but mostly for show.

What's your height and current weight?

jag

[Colossal Spoons]

Stepmill owns all if you have access to one. Otherwise, go run some stairs and find out how out of shape you REALLY are. :D

jag

Totally. I can put in a good hour on the bike, but runnin stairs made me feel like a fatty.

I wanna start goin for runs but I already metioned my inability to run :(

[Boom]

What's your height and current weight?

jag
6'4"

168 lbs (as of a month ago I think).

ALOT thinner than I need to be.

[AndThePickles]

I wish I had a treadmill, but I don't have 500 dollars to spare

My dad has one that I've used, but I'm not a treadmill fan. I wish I had an exercise bike instead.

[Spider-Nerd]

6'2, 225lbs now, in may of 2005, 6'2, 185lbs. Oh yeah, I'm a beast *****es.

[Carter]

Hah I'll trade you

[Carter]

Currently I'm 6'4" 188 pounds
I was 6'4" 225 pounds

[jaguarr]

6'4"

168 lbs (as of a month ago I think).

ALOT thinner than I need to be.

Alright, man. Let me see what I can pull together for ya, and then maybe we can get the other guys here to chip in with their input as well. We'll dig into it tomorrow. I'm headed for bed.

jag

[Boom]

Alright, man. Let me see what I can pull together for ya, and then maybe we can get the other guys here to chip in with their input as well. We'll dig into it tomorrow. I'm headed for bed.

jag
Thanks dude :up:.

[Carter]

6'4"

168 lbs (as of a month ago I think).

ALOT thinner than I need to be.

Wow, Im the same height as you and 20 pounds heavier
And I'm thin

[Boom]

Wow, Im the same height as you and 20 pounds heavier
And I'm thin
No kidding. My doctor said I'm like ten pounds below what I should be, and that's being generous.

I lost a **** load of weight over the past year. I used to be like 190.

[Colossal Spoons]

Big bones? :D

[Carter]

Your doc sounds about right, considering I want to lose another 10.

[Boom]

I can do like 15 pushups, twenty curls with 20 pound weights, and I think I can bench 3 sets of 8 with 30 pounds on each side of the bar (so 105 lbs total).

[Colossal Spoons]

I can do like 15 pushups, twenty curls with 20 pound weights, and I think I can bench 3 sets of 8 with 30 pounds on each side of the bar (so 105 lbs total).

Based on that, I'd recommend bulking up your bis, tris, and chest in addition to your shoulders. :up:

[Boom]

Based on that, I'd recommend bulking up your bis, tris, and chest in addition to your shoulders. :up:
Sounds about right. Right now the only thing I really have going for me are my abs.

[Colossal Spoons]

Abs are a very uncommon place to start as most people bust their butts to get those and they usually come last but your'e lucky.

[Boom]

Abs are a very uncommon place to start as most people bust their butts to get those and they usually come last but your'e lucky.
Well, I don't have a defined pack of any sort. I mean, if I flex, you can make out a six pack, but it's not cut.

[Colossal Spoons]

Get to runnin! Heh

[Boom]

Get to runnin! Heh
My cardio is God awful. I get winded running down the street.

[Colossal Spoons]

You smoke?

[AndThePickles]

Cardio is always something I really have to force myself to do. Can't say I enjoy it very much.

[Boom]

You smoke?
No. I'm just a lazy-ass bastard. I don't run alot.

[Colossal Spoons]

At least you can, I have no arch so running is torture for me. I rocommend the bike.

[Colossal Spoons]

Cardio is always something I really have to force myself to do. Can't say I enjoy it very much.

Cuz you listen to boring music on your mp3 player when you do it, no kind of motivation :p

[AndThePickles]

Cuz you listen to boring music on your mp3 player when you do it, no kind of motivation :p

Hecks no baby, I listen to awesome music. You don't even know :o

[Boom]

My friends and I have been doing resistance training to build up defined muscles. Is that effective?

[Colossal Spoons]

Indeed it is. http://www.betterhealthchannel.com.au/bhcv2/bhcarticles.nsf/pages/Resistance_training?OpenDocument

[BAH HUMBBUG!]

Cardio is always something I really have to force myself to do. Can't say I enjoy it very much.

As is the problem with most people. Here is a very simple solution. Don't do cardio for the sake of doing cardio. I have mentioned this before in early posts.

Pick something up, learn something, practice something.

If you have an interest in something then do that as your cardio. For me I've always been into sports, not a super jock or anything but I am fairly athletic and enjoy playing various sports. I love Basketball, so although I may not really care for running for 20-45 minutes. I can easily play several games of basketball for hours.

I also used to play Capoeira which is really great for cardio as well as developing functional body strength. I used to breakdance as well so both were pretty similar.

So don't just jog or ride a bike, do something with yourself. Take up boxing, fencing, rowing, Akido, Tennis anything.

[Colossal Spoons]

I've recently fallen in love with raquetball.

[BAH HUMBBUG!]

I've recently fallen in love with raquetball.

:up:

[AndThePickles]

I actually wouldn't mind giving running another try if it wasn't so frickin hot and humid out. It's a good way to collect your thoughts.

[Colossal Spoons]

I think about one thing when I run: how much farther?

[BAH HUMBBUG!]

I think about one thing when I run: how much farther?

lol, yeah but that thought usually sucks the most.

[AndThePickles]

Yeah, I guess I am thinking more of a leisurely jog.

[BAH HUMBBUG!]

I actually wouldn't mind giving running another try if it wasn't so frickin hot and humid out. It's a good way to collect your thoughts.

Great way to sweat though in that humidity and heat :up:

[Colossal Spoons]

..and pass out lol

[AndThePickles]

^VERY true, just hard to keep going when I'd rather fall down and dump water on myself hehe.

[BAH HUMBBUG!]

..and pass out lol

Not if you hydrate, then hydrate again and then hydrate some more :up:

[BAH HUMBBUG!]

^VERY true, just hard to keep going when I'd rather fall down and dump water on myself hehe.

I'll wait to see who posts the wet t-shirt comment first.

[AndThePickles]

Oh boy, not like that!

[Colossal Spoons]

Maybe if I had people standing every 50 feet with dixie cups filled with water like a marathon, haha.

[BAH HUMBBUG!]

lol

[Majmun]

I try to run 4 miles a day at least 4 to 5 days a week. During my run, I sprint during the 1st and 3rd mile and jog on the 2nd and 4th. When I sprint, it is probably for around 150 yds or so then I jog about the same until the mile is finished. Also, when I'm at work I run up and down stairs during my 4 mile run. That makes it tougher.

Also, I do 2 sets of each of these after my run:

80 stomach crunches
30 elbow to knees
30 ab wheels
40 push ups
350 revolutions of jump rope
10 pull ups
3-6 minutes of shadow kickboxing while holding 5 lb weights.

My goal is reach 6 miles a day, 2 sets of 150 crunches, 50 elbow to knees, 50 ab wheels, 80 push ups, 600 revs jump rope, 20 pull ups, and a good solid 6 mins of shadow kickboxing with weights. I've got a way to go, but I hope to be there by the beginning of April 2007.

I can tell a big difference in my body shape since I started doing this in March.

[Whirlysplat]

Nono-no-nononono...well kinda:O

It works differently for different people. If you are an ectomorph you want your reps in the 6-8 range with up to 3 minute rests. If your a mesomorph a high intensity program with 8-12 reps will do it. If your an endomorph (i.e. fat) higher reps are better 12-15.

Also its important to note that this is not fixed. Typically those repititions apply only to POWER movements. Power movements include Deadlifts, Cling and Press, Bench Press, Bent over rows, and the king of them all Squats

Squats: Squats are imperitive. But before I go on some do's and don'ts. Do go to parrallel, going below is unnecessary but you can do it. Do keep your back straight. Do press through your heals and do look up. Don't squat on a smith machine...except maybe to burn out after your set of real squats. Don't do leg press instead thats a supplementary exercise. Don't let the bar change in its position...straight down, straight up...and DO NOT do it sitting on a bench. Try not to wear a belt either, they give you a false sense of security (same with gloves). Squats are the number 1 muscle building exercise for everything actually. They promote growth everywhere...similar to the deadlift.

You also need to mix it up. Ectomorphs should do low reps...but try high reps. Heck there is even a centurian program out there where you 100 reps.

Also lastly you need a proper diet...never get anywhere without one. You see in order to gain mass you need to take in more calories than you burn just like if you were trying to get fat. But you need to take them in from natural food sources. Meat, Eggs, Veggies, Whole Wheat, Fruit and especially good fats.

I'd disagree and say you have to learn what works for you.

Train intensely, that doesn't mean fast.

Safety Warning - Whirly's tips are at your own risk, they have worked for him over the last 25 years of training.

As a rule a Hypoglycemic diet plan mixed with adequate training and a stack of primobolin, winstrol and viramone is the most effective. Add growth if you can afford it.

For mass I would suggest a reasonably clean diet with a higher than needed calorie intake including a high proportion of protein. Still 4 to 6 meals a day and a stack of Oxybolin, Sust 250 maybe Testaviron if you have used before. Some liver protectors and nolvadex for safety.

In relation to good fats, CLA, ALA and Flax are probably the most effective. Chromium picolinate works wonders at breakfast. Ephedrine is pretty effective for weight loss staked with caffeine (thermal synergist) and asprin to get it across the stomach.

ZMA is better than Creatine effects.

GHB kicks arse for sleep and growth hormone production but is dangerous.

;) Enjoy

- Whirly

[jaguarr]

I'd disagree and say you have to learn what works for you.

Train intensely, that doesn't mean fast.

Safety Warning - Whirly's tips are at your own risk, they have worked for him over the last 25 years of training.

As a rule a Hypoglycemic diet plan mixed with adequate training and a stack of primobolin, winstrol and viramone is the most effective. Add growth if you can afford it.

For mass I would suggest a reasonably clean diet with a higher than needed calorie intake including a high proportion of protein. Still 4 to 6 meals a day and a stack of Oxybolin, Sust 250 maybe Testaviron if you have used before. Some liver protectors and nolvadex for safety.

In relation to good fats, CLA, ALA and Flax are probably the most effective. Chromium picolinate works wonders at breakfast. Ephedrine is pretty effective for weight loss staked with caffeine (thermal synergist) and asprin to get it across the stomach.

ZMA is better than Creatine effects.

GHB kicks arse for sleep and growth hormone production but is dangerous.

;) Enjoy

- Whirly

So, a couple of caveats on some of this. First and foremost, get your diet and exercise regimen SPOT ON and maximize your potential there before considering dabbling with steroidal compounds. And, if you decide you want to do that, learn all the pro's and con's that go with them, get a good PCT strategy in place and do regular bloodwork to monitor your hormonal profiles. You risk mucking yourself up good and proper by not doing so. Steroids are not a shortcut to "instant muscles". You'll still have to work as hard or even moreso as you would without them, and your diet will have to be extremely disciplined to maximize your time with them. They are not for everyone, so study up before you use them.

The EC (ephedrine/caffeine) stack is pretty widely used for fat loss, as is ZMA for sleep and REM state testosterone production. I don't know that I'd compare ZMA to creatine, though, as creatine is more of a cell volumizing product. Keep in mind that not everyone responds to creatine, too. Some people have allergic reactions to chromium picolinate, so start with small doses and work your way up to be certain you do not. And, yes, many people undereat on their Essential Fatty Acids (EFA's), and there are some good Omega 3-6-9 blend oils out there, as well as fish oil caps, extra virgin olive oil, coconut oil, peanut butter (if you don't have a peanut allergy), and certain nuts like almonds, peanuts, brazilian nuts and macadamia nuts.

For the time and money, investing yourself in understanding how to eat properly and cleanly and becoming disciplined about doing so will make the biggest difference in your training in comparison with anything else you can do. Just my two quid. :)

jag

[ShadowBoxing]

I'd disagree and say you have to learn what works for you.

Train intensely, that doesn't mean fast.

Safety Warning - Whirly's tips are at your own risk, they have worked for him over the last 25 years of training.

As a rule a Hypoglycemic diet plan mixed with adequate training and a stack of primobolin, winstrol and viramone is the most effective. Add growth if you can afford it.

For mass I would suggest a reasonably clean diet with a higher than needed calorie intake including a high proportion of protein. Still 4 to 6 meals a day and a stack of Oxybolin, Sust 250 maybe Testaviron if you have used before. Some liver protectors and nolvadex for safety.

In relation to good fats, CLA, ALA and Flax are probably the most effective. Chromium picolinate works wonders at breakfast. Ephedrine is pretty effective for weight loss staked with caffeine (thermal synergist) and asprin to get it across the stomach.

ZMA is better than Creatine effects.

GHB kicks arse for sleep and growth hormone production but is dangerous.

;) Enjoy

- WhirlyUmmmmmm we did not disagree on anything in those posts.

[Whirlysplat]

Ummmmmm we did not disagree on anything in those posts.

That's cool, I just think what works for one individual does not always work for another regardless of body type as within a meso or ecto their is a large range of possibilities.

- Whirly

[Superman79]

Wow, who would've thought there were so many of us gym rats in a comic/geek forum...kinda funny if you thin k about it.

[AndThePickles]

Wow, who would've thought there were so many of us gym rats in a comic/geek forum...kinda funny if you thin k about it.

Heh, that's only if you buy into the stereotype that all comic nerds should look like this:

http://haftbar.de/wp-content/nerds.png

I'm glad so many people here are into working out.

[Superman79]

Heh, that's only if you buy into the stereotype that all comic nerds should look like this:

I'm glad so many people here are into working out.

HAHA :D Very true.

[Boom]

Does anyone have advice for shoulders?

[jaguarr]

Does anyone have advice for shoulders?

I haven't forgotten about you, man. Just been really busy today. Meh! :down

jag

[Boom]

I haven't forgotten about you, man. Just been really busy today. Meh! :down

jag
Oh I know. Just seeing if anyone had anything in the mean time :up:.

[ShadowBoxing]

Does anyone have advice for shoulders? Clean and Press works really well. But also Dumbell shoulder press, straight bar shoulder press. Make sure to supplement any of the major shoulder movements with lateral, front and rear delt movements like lateral raises, cable raises (front, back and side) and arnold press.

[Excel]

whats the best and fastest way to build muscl while buring fat?

[ShadowBoxing]

whats the best and fastest way to build muscl while buring fat?One word: DIET
40-40-20 (40% whole wheat quality carbs, 40% approved protien and 20% good fat). Every meal more or less, and have 6 smaller meals a day instead of 3 large ones.

[Excel]

well, yeah lol.

i was refering to like, a certain.

for example, would it be smart to wake up early, run 5 miles, eat the diet rightwith protien n carbs n water 5 separte times a day and an hour before i work out, and then have i hgihintensity work out?

would i be tired from running to build muscle? will the running not burn any fat cause of the diet?

[ShadowBoxing]

well, yeah lol.

i was refering to like, a certain.

for example, would it be smart to wake up early, run 5 miles, eat the diet rightwith protien n carbs n water 5 separte times a day and an hour before i work out, and then have i hgihintensity work out?

would i be tired from running to build muscle? will the running not burn any fat cause of the diet?It depends on your somatype. Some people need to do cardio like its their job or else fat will creep on like the devil. Some people like myself have to restrict our cardio or face the dreaded realm of overtraining (for example I only run once or twice a week if that--I will do sprints regularly). There are ectomorphs, endomorphs, mesomorphs. Meso-s put on muscle fast and tend to have a small to managable amount of bodyfat. Meso-ectopmorphs (like myself) put on muscle at a lessen rate, tend to have good bone structures and low bodyfat. Ectomorphs have almost no muscle and put it on SLOW and very low bodyfats. Endomorphs have tons of bodyfat, and sometimes put on muscle easily. People however tend to be inbetweens on these things. There are lots of different people, and everyone responds to training differently. However if you find yourself losing muscle from running too much, stop or shorten/lessen your sessions. Ryan Reynolds for example (actor) did almost no cardio bulking up for Blade III, however he is very much like me.

You sound like you may be an Endo-mesomorph, so some cardio is going to be essential. However start off light and build up.

[BAH HUMBBUG!]

Holy Crap people. Some of you are getting a little ahead of yourself.

KISS Keep It Simple Stupid or Stupid Simple.

Don't get too concerned with your regiment. It will haunt you as to what you are doing right or wrong. Just pick something and do it for 8 weeks or so. If you don't like it, change up your routine.

If you're fat, you need smaller portioned meals and cardio 20-45 minutes 3-5 times a week.

If you're scrawny and want to build mass, light cardio 10-20 minutes 3-5 times a week. Heavy lifting is what you want to concentrate on.

Unless you are going for something specific like you are aiming for 9% body fat because you are entering a natrual fitness competition or some sort of tirathalon event or such. Don't worry about it too much.

Patience is what will get you what you want, not an extreme regimine. Think about it this way. It typcially takes a person that is already in decent shape, 15%-20% body fat, a year more or less to get that really defined chisled look.

So relax, take a deep breath and just keep at it everyday. Your body is a piece of marble that must be chipped away at slowly with a chisel, not smashed away at with a sledge hammer.

[jaguarr]

Boom, I'm going to take the easy way out since I've been pretty busy at work and haven't had a chance to really sit down and write out a routine for you.

Check out this link (http://www.bodybuilding.com/fun/lebrun16.htm) to get a sense of designing a split for yourself. It's all fill in the blank and should be pretty easy to do and looks like a really solid split for a beginner to me. You can look at exrx.net and the exercise instruction database at bb.com (http://www.bodybuilding.com/fun/exercises.htm) to learn the proper form.

You can also get some good information here (http://exercise.about.com/cs/exbeginners/a/begstrength.htm), and here (http://diet.ivillage.com/workouts/wweight/0,,7k8,00.html) that will help you.

Check out Fitday.com (http://www.fitday.com) to get a handle on your diet and track what you eat, as diet will play the biggest role in putting on some muscle. And you need to put muscle on all over as the body is a system. You want to widen your shoulders, you'll have to add some mass to your chest, legs, arms and back too. Shoot for eating about ~500-1000 calories above your maintenance level caloric intake and try to get a diet composition of 40% protein (1-2 grams of protein per pound of body weight, consumed over the course of the day; shakes are good but real food is better), 30% complex carbs (yams, brown rice, oatmeal) and 30% Essential Fatty Acids (EFA's - olive oil, natural peanut butter, flax, fish oil caps, fish like salmon, mackerel and tuna).

Hope this helps, and let me know if you have any questions about any of this once you've read through it. If you want to post the routine you put together from that link I sent you, we can help you refine it or tailor it to your goals and to the equipment you have.

jag

[Holly Goodhead]

God, you people make it seem like it's so difficult to lose weight.

[Carter]

I have a jug in my closet filled with vomit

[Holly Goodhead]

****, I hope my ectomorphs are balanced today, I really wanted to go running.

[jaguarr]

God, you people make it seem like it's so difficult to lose weight.

It's not difficult to lose weight. It's difficult to lose weight in a healthy way that will enable you to maintain that weightloss over the long-term instead of resulting in the "yo-yo" effect, not cut into your muscle, and not encounter health issues as a result.

And you know that "ectomorph" is a body-type, not a chemical component of your biological makeup, right?

jag

[Holly Goodhead]

I care.

[Carter]

God, my six pack is so sexy
Im going to go masturbate to myself

[Holly Goodhead]

God, my six pack is so sexy
Im going to go masturbate to myself

http://www.dailyhaha.com/_pics/six_pack_beer_belly.jpg

[Carter]

thats not funny

[Holly Goodhead]

You dont have a six pack. That's whats funny

[Equint77]

http://www.dailyhaha.com/_pics/six_pack_beer_belly.jpg

that's hot

[Wilhelm-Scream]

Thx for today's haha! Lol

[Colossal Spoons]

Your avatar is makin me dizzy.

[Holly Goodhead]

Isn't ectomorph from Ghostbusters?

[Carter]

You dont have a six pack. That's whats funny

Indeed I do, that's why it's not funny

[Equint77]

Indeed I do, that's why it's not funny

that's hot

[Colossal Spoons]

Isn't ectomorph from Ghostbusters?

No, ecto-cooler was Slimer's version of Hi-C :o

[Holly Goodhead]

No, ecto-cooler was Slimer's version of Hi-C :o

Shut up, yes it is. *****..

[Colossal Spoons]

But it ain't....fruit.

[Boom]

Boom, I'm going to take the easy way out since I've been pretty busy at work and haven't had a chance to really sit down and write out a routine for you.

Check out this link (http://www.bodybuilding.com/fun/lebrun16.htm) to get a sense of designing a split for yourself. It's all fill in the blank and should be pretty easy to do and looks like a really solid split for a beginner to me. You can look at exrx.net and the exercise instruction database at bb.com (http://www.bodybuilding.com/fun/exercises.htm) to learn the proper form.

You can also get some good information here (http://exercise.about.com/cs/exbeginners/a/begstrength.htm), and here (http://diet.ivillage.com/workouts/wweight/0,,7k8,00.html) that will help you.

Check out Fitday.com (http://www.fitday.com) to get a handle on your diet and track what you eat, as diet will play the biggest role in putting on some muscle. And you need to put muscle on all over as the body is a system. You want to widen your shoulders, you'll have to add some mass to your chest, legs, arms and back too. Shoot for eating about ~500-1000 calories above your maintenance level caloric intake and try to get a diet composition of 40% protein (1-2 grams of protein per pound of body weight, consumed over the course of the day; shakes are good but real food is better), 30% complex carbs (yams, brown rice, oatmeal) and 30% Essential Fatty Acids (EFA's - olive oil, natural peanut butter, flax, fish oil caps, fish like salmon, mackerel and tuna).

Hope this helps, and let me know if you have any questions about any of this once you've read through it. If you want to post the routine you put together from that link I sent you, we can help you refine it or tailor it to your goals and to the equipment you have.

jag
You = God's father.

During an exercise, how long should I wait between each set?

[Carter]

http://www.samizdat.com.ar/samizdat19/Ryan%20Reynolds.jpg

I wanna look like this
How?

[terry78]

An internet geek actually having a six pack would cause the universe to collapse in on itself.

[Colossal Spoons]

You = God's father.

During an exercise, how long should I wait between each set?

A minute to be safe.

[Equint77]

buy a lifesize cardboard cutout of Hannibal... cut out the midsection and tie it around your waist....:(

[Boom]

Jag, the sample set up they had on the site sounded good to me, so I'm going to stick with that.

Monday --- Back/Chest
Tuesday --- Cardio
Wednesday --- Legs/Shoulders
Thursday --- Cardio
Friday --- Biceps/Triceps
Saturday --- Abs
Sunday --- Off

Here's Monday's for right now:

MONDAY:
Back
-1st Exercise: Barbell Deadlift x 4 sets of 10 reps.
-2nd Exercise: Chins x 3 sets of 6 reps (???).
-3rd Exercise: One Arm DB Rows x 4 sets of 10 reps.
Chest
-1st Exercise: Dumbbell Bench Press x 4 sets of 10 reps.
-2nd Exercise: Straight Arm Dumbbell Pull-Over x 4 sets of 10 reps.
-3rd Exercise: Dips x 4 sets of 10 reps.

[jaguarr]

Boom, is the "Barbell Lift" on your back exercises meant to be a deadlift? If so, I'd say that looks like a really solid beginner's program for back/chest day. :up:

jag

[Boom]

EDIT: Yeah, I believe it is. I'll go back and fix it.

[jaguarr]

EDIT: Yeah, I believe it is.

Cool. Watch the vid's on the links I gave you to learn the proper form. Warm up a little bit before you start and go slow as you learn how to do the lifts. And stretch out well afterwards. You should realize some pretty decent "newbie gains" in the next six months as your body gets used to doing this. :up: Let me know if you run into questions about anything.

jag

[Boom]

I do have one more.

Do I start off with weights that I am comfortable with doing, or should I immediately jump into pushing myself? I know the saying "No pain no gain," but at the same time I need to take safety into account.

[jaguarr]

I do have one more.

Do I start off with weights that I am comfortable with doing, or should I immediately jump into pushing myself? I know the saying "No pain no gain," but at the same time I need to take safety into account.

For the next few weeks, as you get into your routine and learn how to do the exercises with proper form, keep the weight at a level that gives you some resistance but allows you control and proper form with what you're doing at all times. Once you are comfortable with the lifts and feel safe doing them, then you can start bumping the weight up, and we can talk about strategies for that when you hit that point. Right now you just need to train your body on how to do this and get the mind-muscle connection happening.

jag

[Equint77]

that's sexy

[Boom]

that's sexy
What? Me or the thought of Carter pleasuring himself to his own image?

[Equint77]

What? Me or the thought of Carter pleasuring himself to his own image?

you're all sexy *****es :up:

[user123456789]

that's sexy
u gonan catch some spider-man filmin tonight?

[Equint77]

u gonan catch some spider-man filmin tonight?

is tonight on Pine street? I have find that place... but I don't think I will... it looks like it's gonna rain more tonight.. :(

sucks

[Boom]

you're all sexy *****es :up:
http://media.ign.com/boardfaces/5.gif

[Boom]

One more question jag.

I had already been working on my pecs for some time now (Since like January), and I am starting to get a defined upper chest. However, I'm only getting definition in the areas closest to the armpits. I'm not seeing much improvement in the center of my chest (where the pecs meet).

[jaguarr]

One more question jag.

I had already been working on my pecs for some time now (Since like January), and I am starting to get a defined upper chest. However, I'm only getting definition in the areas closest to the armpits. I'm not seeing much improvement in the center of my chest (where the pecs meet).

Try some flies to work the chest from a different angle. Does your bench have an incline on it? You can do bench presses (with either dumbbells or barbells) or flies from an incline to hit the upper portion of your chest to help round it out as well.

jag

[user123456789]

is tonight on Pine street? I have find that place... but I don't think I will... it looks like it's gonna rain more tonight.. :(

sucks
yea i dunno where that place is either..

im charging my camcorder right now..

i hope it stops raining

[user123456789]

Try some flies to work the chest from a different angle. Does your bench have an incline on it? You can do bench presses (with either dumbbells or barbells) or flies from an incline to hit the upper portion of your chest to help round it out as well.

jag

that, and just wait till you add a ton of mass boom, it helps to fill out the chest.

also try slightly using a closer grip.

[Boom]

Try some flies to work the chest from a different angle. Does your bench have an incline on it? You can do bench presses (with either dumbbells or barbells) or flies from an incline to hit the upper portion of your chest to help round it out as well.

jag
What are flies?

[jaguarr]

What are flies?

Written instruction here (http://exrx.net/WeightExercises/PectoralSternal/DBFly.html)

Video
http://exrx.net/AnimatedEx/PectoralSternal/DBFly.gif

:up:

jag

[user123456789]

Written instruction here (http://exrx.net/WeightExercises/PectoralSternal/DBFly.html)

Video
http://exrx.net/AnimatedEx/PectoralSternal/DBFly.gif

:up:

jag

anyone else hate db flies? on perfect form, they are nothing like cable flies for me.

[Prodigy]

anyone else hate db flies? on perfect form, they are nothing like cable flies for me.

actually opposite for me... I don't feel a thing when I do cable flyes, but I feel it when I do dumbbell flyes. I make sure my form is perfect, and really squeeze my chest together when the dumbbells get to the top

[Carter]

buy a lifesize cardboard cutout of Hannibal... cut out the midsection and tie it around your waist....:(

But the skin color wouldn't match....

[user123456789]

progress pics posted over at forum.bodybuilding.com

[Holly Goodhead]

I'm going to see how long I can go without eating.

[user123456789]

I'm going to see how long I can go without eating.
Cool

[Holly Goodhead]

Ew..

[Carter]

I wanna get jacked enough where Rebecca Romijn will have buttsecks with me.

[user123456789]

I wanna get jacked enough where Rebecca Romijn will have buttsecks with me.

that's not too jacked

*points to john stamos*

[user123456789]

Ew.. whats ew

[Carter]

But he probably didn't get to have buttsecks.
I want the buttsecks.

[user123456789]

But he probably didn't get to have buttsecks.
I want the buttsecks.
lolololol

ur gonna have to get juggernaut jacked

[Carter]

Juggernaught, ******

[user123456789]

Juggernaught, ******

is it really juggernaught? i thought it was juggernaut.

[Holly Goodhead]

Juggernaut

[Carter]

I have no idea, how to spell that mess

[Carter]

Juggernaut
God, either you are a really creepy guy posing as a chick or you are the most goddamn bangable broad ever

[Holly Goodhead]

God, either you are a really creepy guy posing as a chick or you are the most goddamn bangable broad ever

I went to Google and typed "Juggernaut".

[Hades]

I used to call my moms fat friend with giant sagging boobs Juggernaut. It always somehow fit.

I said this to her face mind you.

[Carter]

I wanna bang that Kitty Pride chick also.

[Hades]

I wanna bang that Kitty Pride chick also.
My friend looks almost identical to her :p

[Colossal Spoons]

I wanna bang that Kitty Pride chick also.

So, she's 15....

[Carter]

Actually, she's 19

[Colossal Spoons]

Yeah but you'd be thinking about how young she looks while you're doin it.

[Carter]

Naturally

[Colossal Spoons]

SB, I figured this'd be the best place to continue this dairy conversation. Would you recommend cutting dairy out completely or in severe moderation; like a glass of milk a day?

[user123456789]

SB, I figured this'd be the best place to continue this dairy conversation. Would you recommend cutting dairy out completely or in severe moderation; like a glass of milk a day?

LOTS LOTS LOTS of debate on that

[Colossal Spoons]

Yeah, I've read pages and pages of literature about how dairy is the abs natural enemy.

[ShadowBoxing]

SB, I figured this'd be the best place to continue this dairy conversation. Would you recommend cutting dairy out completely or in severe moderation; like a glass of milk a day?a glass would be fine, however I never cut something out completely (except like cheese, prepackaged meals and things with lots of chemicals and preservatives).

[Colossal Spoons]

If anything, I could just mix one of my protein shakes for the day with milk instead of water. It's gotta taste better.

[user123456789]

If anything, I could just mix one of my protein shakes for the day with milk instead of water. It's gotta taste better.
If you're going to reduce your milk intake to 1 glass, I suggest you have it at night right before bed.

[ShadowBoxing]

If anything, I could just mix one of my protein shakes for the day with milk instead of water. It's gotta taste better.I would not know, I always use water, and my protien mix is actually quiet good.

[jusblaze21]

a glass would be fine, however I never cut something out completely (except like cheese, prepackaged meals and things with lots of chemicals and preservatives).

:eek: I basically live off frozen dinners meals. Dangit:( .

[user123456789]

I would not know, I always use water, and my protien mix is actually quiet good.

Yea i use water as well. what company protein u buy?

[ShadowBoxing]

If you're going to reduce your milk intake to 1 glass, I suggest you have it at night right before bed.Milk has sugar in it, you probably don't want that before bed.

[Colossal Spoons]

^That's what I was thinkin. If anytime, I'd think to have it in the morning.

The reason I really drink milk these days iz cuz I get heardtburn rather often so it's more of a way to "put out the fire".

[user123456789]

Milk has sugar in it, you probably don't want that before bed.

sugar yes, but good sugar imo.

[Colossal Spoons]

I'd rather my lactose in the morning/afternoon.

Like I said in the other thread, this sounds like a challenge and it could be fun trying to work cheese outta my diet.

[ShadowBoxing]

sugar yes, but good sugar imo.Sugar is never good if your next activity is lying down and sleeping.

[user123456789]

check out this thread:
http://forum.bodybuilding.com/showthread.php?t=814813

it doesn't say anything concerning the chemical properties of milk, but just dairy overall.

[AndThePickles]

If anything, I could just mix one of my protein shakes for the day with milk instead of water. It's gotta taste better.

Not really that much better actually. May as well just chug the shake mixed with the water.

[user123456789]

Not really that much better actually. May as well just chug the shake mixed with the water.

ever try Optimum Nutrition Cookies and Cream, Gold Standard Whey?

it's marvelous is water.

I also hear Double Chocolate is to die for as well.

[Colossal Spoons]

Oh, I drink mine in one gulp anyway so I can't complain about the taste cuz I don't taste very much of it :up:

[AndThePickles]

ever try Optimum Nutrition Cookies and Cream, Gold Standard Whey?

it's marvelous is water.

I also hear Double Chocolate is to die for as well.

Hmm, I'll have to try the Cookies and Cream kind.

[user123456789]

over at bb.com i'll PM some educated folks about this dairy issue.

Hmm, I'll have to try the Cookies and Cream kind.
it's great! my morning wake-up shake is just 48g whey + water, and my pwo shake is 48g whey + 60g dextrose + water.

f-ing marvelous

[hey yo its sean]

So yeah, i've gotten fat. Woo..

[Colossal Spoons]

I've had to take 3 weeks off from the gym cuz I couldn't get a membership here at home till now. I also haven't been able to eat more than 2 or 3 times a day(averaging 1300 calories at best) cuz my house is lacking all food.

Crappiest start to the summer ever :(

[BAH HUMBBUG!]

I've had to take 3 weeks off from the gym cuz I couldn't get a membership here at home till now. I also haven't been able to eat more than 2 or 3 times a day(averaging 1300 calories at best) cuz my house is lacking all food.

Crappiest start to the summer ever :(

That sucks, but both my shoulders are inflammed so I haven't really worked out in 3-4 weeks. Sucks! :down

[user123456789]

I've had to take 3 weeks off from the gym cuz I couldn't get a membership here at home till now. I also haven't been able to eat more than 2 or 3 times a day(averaging 1300 calories at best) cuz my house is lacking all food.

Crappiest start to the summer ever :(

ROFL that does suck. 1300 calories at best for 3 weeks? how much LBM have u lost?


I just got back from the gym, INSANE back workout. I even got some videos of it, anyone wanna see?

[Colossal Spoons]

ROFL that does suck. 1300 calories at best for 3 weeks? how much LBM have u lost?


I just got back from the gym, INSANE back workout. I even got some videos of it, anyone wanna see?

I don't even wanna know :(
I'm seriously gonna go insane when I get that membership and some decent meals again.

[Kool-Aid]

When you lose weight your penis gets longer. If you find out you've just gained 3 inches you might not want to go crazy.

[Colossal Spoons]

Um, ok :up:

[Whirlysplat]

:) Double post sorry

[Whirlysplat]

Oh, I drink mine in one gulp anyway so I can't complain about the taste cuz I don't taste very much of it :up:

As do I. You guys don't know how lucky you are! The protein shakes of 20+ years ago tasted really **** and had almost no effect.

I use Dorian Yates approved products and interestingly a lot of milk fractions are used for various reasons in increased N assimilation and storage as muscle.

- Whirly

[D.Rex]

Shadowboxing. I have a question. Do you think that eating fast food once in a while will hurt somebody in the long run? I will go to Burger King maybe a couple times a month. Right now I'm in great shape but Im only 18. I have a pretty high metabolism as of now but I know I won't have that forever. So do you think if I kept up that habit it could have some bad effects in a few years?

[Whirlysplat]

Shadowboxing. I have a question. Do you think that eating fast food once in a while will hurt somebody in the long run? I will go to Burger King maybe a couple times a month. Right now I'm in great shape but Im only 18. I have a pretty high metabolism as of now but I know I won't have that forever. So do you think if I kept up that habit it could have some bad effects in a few years?

Junk days occasionally if you eat cleanly most of the time actually speed up the metabolism and are used a lot in training diets.

- Whirly

[BAH HUMBBUG!]

Shadowboxing. I have a question. Do you think that eating fast food once in a while will hurt somebody in the long run? I will go to Burger King maybe a couple times a month. Right now I'm in great shape but Im only 18. I have a pretty high metabolism as of now but I know I won't have that forever. So do you think if I kept up that habit it could have some bad effects in a few years?

Dude, for one you're 18. For two, anyone eating fast food a couple times a month will do nothing to your body as long as the rest of the month you eat right and exercise.

[jaguarr]

Junk days occasionally if you eat cleanly most of the time actually speed up the metabolism and are used a lot in training diets.

- Whirly

I've been eating so clean for so long that I can't hardly do a junk day anymore without getting sick to my stomach. I have to stick to homemade burgers done on the grill or go to a higher end place like Red Robin for a burger. Fast food joints don't jive with my system, anymore.

jag

[D.Rex]

Thanks for the tips guys. That makes me feel better.

[jaguarr]

Thanks for the tips guys. That makes me feel better.

If you're 18, take advantage of what I am assuming is a very fast metabolism and eat big and lift big. You'll put on very little bodyfat and if you do, it should come off relatively quickly. The exception to this would be if you are naturally predispositioned to bodyfat retention and then some slight adjustments would be advised.

jag

[Whirlysplat]

I've been eating so clean for so long that I can't hardly do a junk day anymore without getting sick to my stomach. I have to stick to homemade burgers done on the grill or go to a higher end place like Red Robin for a burger. Fast food joints don't jive with my system, anymore.

jag

At the moment Jag, I'm doing one every two weeks and I go mad on it. It's fantastic, I love ice cream.

- Whirly

[Colossal Spoons]

I've been eating so clean for so long that I can't hardly do a junk day anymore without getting sick to my stomach. I have to stick to homemade burgers done on the grill or go to a higher end place like Red Robin for a burger. Fast food joints don't jive with my system, anymore.

jag

The amount of burgers at RR makes my head spin :eek:

[Equint77]

I'm gonna get all the excersise I need with all the sex I'm gonna get at my new job.

[jaguarr]

At the moment Jag, I'm doing one every two weeks and I go mad on it. It's fantastic, I love ice cream.

- Whirly

Yeah, I have a soft spot for Dairy Queen soft-serve vanilla ice cream in the summer time. Don't know if you've got DQ on your side of the pond, but it's fantastic! :up:

jag

[jaguarr]

The amount of burgers at RR makes my head spin :eek:

It's pretty insane. And expensive. :eek:

jag

[Colossal Spoons]

Yeah, tell me about it.



In regards to my earlier post about having the fattest, laziest 3 weeks ever.....I'm renewing my gym membership today and I'm gonna work out like a madman tonight! I missed the gym so much, I dreamed about it :(

[user123456789]

Yeah, tell me about it.



In regards to my earlier post about having the fattest, laziest 3 weeks ever.....I'm renewing my gym membership today and I'm gonna work out like a madman tonight! I missed the gym so much, I dreamed about it :(
don't over do it and injure urself

[Colossal Spoons]

^Yeah, I'll def be careful. I'd cry if I got excited and pulled a muscle and had to take like 5 more months off to heal :p

[D.Rex]

If you're 18, take advantage of what I am assuming is a very fast metabolism and eat big and lift big. You'll put on very little bodyfat and if you do, it should come off relatively quickly. The exception to this would be if you are naturally predispositioned to bodyfat retention and then some slight adjustments would be advised.

jag
Thanks jag. I played high school football so I've been lifting weights for a few years and would like to consider myself a good athlete and in good shape. For pretty much all of my life I've been around 5% body fat. Recently I put on a few nothing alarming (maybe 3-4 pounds) and that weight that isn't exactly rock solid muscle. So I was wondering where it may of came from. I haven't been working as hard as I normally do. But those are great tips. I plan to get back to working out and running again ASAP.

[user123456789]

CS, u see my vids?

I just posted a bunch of chest vids too.

[The Last Meatbag]

BoyscouT, you've seen a couple of pictures of me in the photo album, what do you suggest I do to gain weight?

[user123456789]

BoyscouT, you've seen a couple of pictures of me in the photo album, what do you suggest I do to gain weight?
It's much too late for me to answer that now, but in a nutshell:

combination of calorie surplus, weight lifting, and cardio.

proper nutrition, rest, and training...

also, u see my liftin vids?

[D.Rex]

What do you guys no about creatine? Being on a high school football team I know many of my teammates use creatine and are getting major results. But at what expense. How dangerous is it. Since I started lifting weights years ago the only supplement I've ever used is protein and it's worked well for me. But what exactly does creatine do to you and is it dangerous?

[jaguarr]

What do you guys no about creatine? Being on a high school football team I know many of my teammates use creatine and are getting major results. But at what expense. How dangerous is it. Since I started lifting weights years ago the only supplement I've ever used is potein and it's worked well for me. But what exactly does creatine do to you and is it dangerous?

Here's a good article on creatine (http://www.bodybuilding.com/fun/likness2.htm). Should answer most of your questions. Creatine isn't dangerous, but a lot of people don't get any benefit from it. It can also tear up your digestive system if you're sensitive to it or don't drink enough water. If you eat red meat two or more times a week, chances are creatine isn't going to do a whole lot for you.

jag

[D.Rex]

Thanks jag.

[Colossal Spoons]

CS, u see my vids?

I just posted a bunch of chest vids too.

Yeah, checked out your back workout. Good stuff buddy :up:

[user123456789]

Yeah, checked out your back workout. Good stuff buddy :up:

i posted chest workout vids last night :)

[jaguarr]

Haven't played with it much, yet, but I found a site that might be even better than Fitday. It's also free and it's called Nutridiary (http://nutridiary.com/). :up:

jag

[echostation]

what supplements are good to take for beginners? Cod Liver oil capsules? Omega-3 fatty acid stuff?

And what about protein supplements, what's a good beginner protein supplement that a beginner should use? The only one I have nearby is a thing called Casilan 90 which apparantly is pure protein and can be used in anything... anyone here heard of this product and what they think of it?

I have a pretty solid understanding of the diet I need but i was mainly wondering about what, if any, beginner supplements I should be taking?

[Spider-Nerd]

optima whey is great for pure whey supplementation. It's cheap, doesn't taste like absolute death, and works. Omega 3 is good for the immune system and general health.

[Colossal Spoons]

Yes! Just got back from a chest workout and I can't wait for the soreness tomorrow. :D I really like this new gym too. It's like something that a celebrity would have in their house; nice and small. There's never more than 7 people in there at once. :up:

[user123456789]

Haven't played with it much, yet, but I found a site that might be even better than Fitday. It's also free and it's called Nutridiary (http://nutridiary.com/). :up:

jag
jag u see my chest vids?

and i got some squad vids recorded last night... the form on those are horrendous...

[Colossal Spoons]

You're havin too much fun with youtube lol

[user123456789]

You're havin too much fun with youtube lol
alll about gettin my form critiqued :)

squat vids will be up in a few minutes.

[jaguarr]

jag u see my chest vids?

and i got some squad vids recorded last night... the form on those are horrendous...

I haven't looked at 'em, man. I'll try to do that tomorrow.

jag

[user123456789]

I haven't looked at 'em, man. I'll try to do that tomorrow.

jag

OMG#@@)#*F*F I accidentally deleted one of my squat vids... ****!

and jag no rush man im thankful for all the help you've given me thus far.

[Colossal Spoons]

I remember Jag saying something about it being bad to stretch either before or after your workout. I can't remember which? I did legs today and I can never seem to stretch my hamstrings well enough so I battled a charliehorse for the entire workout, it was hell. If anybody remembers which time it's advised not to stretch, I'd appreciate it. :up:

[Iceman]

I remember Jag saying something about it being bad to stretch either before or after your workout. I can't remember which? I did legs today and I can never seem to stretch my hamstrings well enough so I battled a charliehorse for the entire workout, it was hell. If anybody remembers which time it's advised not to stretch, I'd appreciate it. :up:I'm sure stretching and warming up before a workout is beneficial. I've never stretched after a workout and and don't know what the effects of doing this would be. If you need to rule one out, it's stretching after a workout.

[Colossal Spoons]

That's what I thought too. I'll definately be sure to stretch before bed tonight though.

[Mr. Credible]

what do you guys suggest as far as diet? i've got plenty of muscle, and a pretty damn big frame (in a good way) i just want to lose about 20 lbs of straight fat, and get lean. i've been on vacation for about 3 weeks, so i couldn't ride my bike, but i usually go about 20-30 miles a day, and lift weights mon, wed, and fri, so, no worries there. but, as far as food...

any suggestions?

[Mr. Credible]

to add to that, i've been doing the low carb thing lately, which, despite rumors or whatever, works incredibly well (for me, at least, i lose about 5-10 lbs. of fat a week when i do it) but, i've also been drinking alot lately, so... blah.

[Iceman]

what do you guys suggest as far as diet? i've got plenty of muscle, and a pretty damn big frame (in a good way) i just want to lose about 20 lbs of straight fat, and get lean. i've been on vacation for about 3 weeks, so i couldn't ride my bike, but i usually go about 20-30 miles a day, and lift weights mon, wed, and fri, so, no worries there. but, as far as food...

any suggestions?Try and have 5 or 6 smaller meals per day rather than fewer large meals and make sure each of these has a protein source. I go for tuna or lean chicken/turkey in sandwiches/jacket potatoes or with rice/pasta but it's good to vary things to keep it interesting. Other guys here will be better at giving specific diet advice.

to add to that, i've been doing the low carb thing lately, which, despite rumors or whatever, works incredibly well (for me, at least, i lose about 5-10 lbs. of fat a week when i do it) but, i've also been drinking alot lately, so... blah.The low carb approach is a good way of losing fat quickly but I don't know how healthy it is in the long term. Regular heavy drinking will obviously affect the gains you make but you don't need to be teetotal.

[jaguarr]

I remember Jag saying something about it being bad to stretch either before or after your workout. I can't remember which? I did legs today and I can never seem to stretch my hamstrings well enough so I battled a charliehorse for the entire workout, it was hell. If anybody remembers which time it's advised not to stretch, I'd appreciate it. :up:

Don't stretch before a workout. Without going into much detail (read: none), it will make you more prone to injury. Just warm up well before your workout. Stretch AFTER your workout. :up:

jag

[Iceman]

Don't stretch before a workout. Without going into much detail (read: none), it will make you more prone to injury. Just warm up well before your workout. Stretch AFTER your workout. :up:

jagDamn - I didn't know that. I've always stretched (and warmed up) before working out. :eek::(

[jaguarr]

Damn - I didn't know that. I've always stretched (and warmed up) before working out. :eek::(

Alright, here's a little more detail, which I didn't have time to provide, yesterday. There are two main types of stretching; static (holding a stretching exercise in one position without movement) and dynamic stretching, which means moving while stretching (arm swings, knee rotations, neck circles). Researchers show that athletes should not perform prolonged static stretching before the big game or a key practice session because this slows muscle activation for around an hour afterwards, (Reduced Strength After Passive Stretch Of The Human Plantar Flexors, 2000, Fowles). Using dynamic stretching is a wise pre-competition strategy. (http://www.bodybuilding.com/fun/phil10.htm).

In other words, static stretching is intended for flexibility, NOT for warming up but for regular and frequent use AFTER workouts. Dynamic stretching should be used prior to exercise. Most people think of what really amounts to dynamic stretching as "warming up", which is why I said yesterday that it's important to warm up but not fully stretch before working out. Read the link I provided above for more info.

Stretching definitely has many benefits, though (http://www.bodybuilding.com/fun/phil5.htm), and has a place in any complete exercise routine (more reading, linked).

jag

[jaguarr]

to add to that, i've been doing the low carb thing lately, which, despite rumors or whatever, works incredibly well (for me, at least, i lose about 5-10 lbs. of fat a week when i do it) but, i've also been drinking alot lately, so... blah.

Okay, first, it's nearly impossible to lose 5-10 pounds of fat per week. Most likely, you are dumping water weight when you do whatever it is you do. 1-2 pounds of fat loss per week is feasible and healthy. Anything more than that is probably either just water weight or is a result of unhealthy methods that will probably cause the famed "yo-yo" effect where-in the fat you lost comes back to visit you down the line and brings more friends with it when it does. If you're young, you're basically training your body to do this which will be a fun habit for you to try and break it of when you get older.

There are a lot of established dieting approaches out there. KETO is one, but I've never really gotten into it. A variation on KETO is called, Timed Carb Dieting, though, and it's something I've found to be effective, safe, easy to stick with and healthy. All prerequisites for any kind of nutrition plan that I'm going to use. You can read more about that here (http://www.ironaddicts.com/timed%20carb.html?t=1761) and here (http://www.ironaddicts.com/More%20timed%20carb.html).

Another one that I just recently learned about is called The T-Dawg Diet: Version 2.0 (http://www.t-nation.com/readTopic.do?id=473067) that's supposedly very good, but I haven't had a chance to read it in detail, yet.

It's important to really track your calories when pursuing any sort of controlled diet. Most people have no concept of how to eat within their target range. They either overeat or undereat, depending on their point of reference. That's why a tool like Fitday (http://www.fitday.com) or NutriDiary (http://www.nutridiary.com) is so important. These tools, which are free on the web, allow you to track your caloric intake and ratios every day so that you know that you are eating within your specified target range and protein/carb/fat intake ratios. And how do you know what your target ratios should be? There are several tools on the web for determining how many calories and at what percentages you should be consuming, depending on your activity level, but this is one of my favorites (http://www.bodybuilding.com/fun/macronutcal.htm).

Just remember that you didn't add the weight overnight. It's not going to come off overnight. Patience and consistency counts, and so does your cardio. If you're wanting to protect your muscle while you pursue fat loss, check into a good BCAA delivery system like SciVation Xtend and learn how and when to use it properly. A supplement like this will help you minimize muscle loss while burning fat.

Good luck!
jag

[Mr. Credible]

Try and have 5 or 6 smaller meals per day rather than fewer large meals and make sure each of these has a protein source. I go for tuna or lean chicken/turkey in sandwiches/jacket potatoes or with rice/pasta but it's good to vary things to keep it interesting. Other guys here will be better at giving specific diet advice.

The low carb approach is a good way of losing fat quickly but I don't know how healthy it is in the long term. Regular heavy drinking will obviously affect the gains you make but you don't need to be teetotal.

yeah. i'vebeen thinking about slowly adding in 'good carbs' to my diet. and i never do the low carb thing for long. like, a month tops, just until i lose what i need.

[Whirlysplat]

Okay, first, it's nearly impossible to lose 5-10 pounds of fat per week. Most likely, you are dumping water weight when you do whatever it is you do. 1-2 pounds of fat loss per week is feasible and healthy. Anything more than that is probably either just water weight or is a result of unhealthy methods that will probably cause the famed "yo-yo" effect where-in the fat you lost comes back to visit you down the line and brings more friends with it when it does. If you're young, you're basically training your body to do this which will be a fun habit for you to try and break it of when you get older.

There are a lot of established dieting approaches out there. KETO is one, but I've never really gotten into it. A variation on KETO is called, Timed Carb Dieting, though, and it's something I've found to be effective, safe, easy to stick with and healthy. All prerequisites for any kind of nutrition plan that I'm going to use. You can read more about that here (http://www.ironaddicts.com/timed%20carb.html?t=1761) and here (http://www.ironaddicts.com/More%20timed%20carb.html).

Another one that I just recently learned about is called The T-Dawg Diet: Version 2.0 (http://www.t-nation.com/readTopic.do?id=473067) that's supposedly very good, but I haven't had a chance to read it in detail, yet.

It's important to really track your calories when pursuing any sort of controlled diet. Most people have no concept of how to eat within their target range. They either overeat or undereat, depending on their point of reference. That's why a tool like Fitday (http://www.fitday.com) or NutriDiary (http://www.nutridiary.com) is so important. These tools, which are free on the web, allow you to track your caloric intake and ratios every day so that you know that you are eating within your specified target range and protein/carb/fat intake ratios. And how do you know what your target ratios should be? There are several tools on the web for determining how many calories and at what percentages you should be consuming, depending on your activity level, but this is one of my favorites (http://www.bodybuilding.com/fun/macronutcal.htm).

Just remember that you didn't add the weight overnight. It's not going to come off overnight. Patience and consistency counts, and so does your cardio. If you're wanting to protect your muscle while you pursue fat loss, check into a good BCAA delivery system like SciVation Xtend and learn how and when to use it properly. A supplement like this will help you minimize muscle loss while burning fat.

Good luck!
jag

Interesting sidebar Jag which you may well know, stretching beforehand also may reduce strength.

Weird Whirly fact.

- Whirly

[jaguarr]

Interesting sidebar Jag which you may well know, stretching beforehand also may reduce strength.

Weird Whirly fact.

- Whirly

I knew I was forgetting something when I constructed all that. Thanks for the chime-in, Whirly.

jag

[Iceman]

Thanks for the info Jag.

The stretching I do would probably come under "static" stretching. I'll have to review what I do before working out in future.

[Colossal Spoons]

That answers my stretching question. thanks :up:

Nothing worse than a cramp in the hamstrings. I'd rather have a baby.....seriously.

[The Ether]

say, What helps you guys get motivated to continue working out?

I haven't worked out in a while cause of college and I'm trying to go back to working out again but I just feel to lazy now.

[enterthemadness]

I was in weight lifting this past semster in H.S. and was wondering how many pushups I should do to keep my muscles? I've been doing four sets of 50 pushups 6 days a week (every now and then a set of wide push ups) along with 300 situps. Monday, I plan on doing 240 a day (4 sets of 60). My diet isn't that good though.

[user123456789]

I was in weight lifting this past semster in H.S. and was wondering how many pushups I should do to keep my muscles? I've been doing four sets of 50 pushups 6 days a week (every now and then a set of wide push ups) along with 300 situps. Monday, I plan on doing 240 a day (4 sets of 60). My diet isn't that good though.

no access to a barbell and some weights? pushups are useless

[user123456789]

That answers my stretching question. thanks :up:

Nothing worse than a cramp in the hamstrings. I'd rather have a baby.....seriously.

i dunno about that one bro...

[enterthemadness]

Pushups maintain your arms (Well, according to my weight lifting coach) I don't really know how many I should do a day since I'm not lifting weight anymore.

[R_9]

I was in weight lifting this past semster in H.S. and was wondering how many pushups I should do to keep my muscles? I've been doing four sets of 50 pushups 6 days a week (every now and then a set of wide push ups) along with 300 situps. Monday, I plan on doing 240 a day (4 sets of 60). My diet isn't that good though.

Well, to keep your muscles you'll need to do more than just chest and abs exercises.

[user123456789]

Pushups maintain your arms (Well, according to my weight lifting coach) I don't really know how many I should do a day since I'm not lifting weight anymore.

ur weight lifting coach said that??!!

wow..

[Whirlysplat]

say, What helps you guys get motivated to continue working out?


Ephedrine. ;)

ur weight lifting coach said that??!!

wow..

I think he needs to change his coach Boyscout don't you?

- Whirly

[Iceman]

say, What helps you guys get motivated to continue working out?

I haven't worked out in a while cause of college and I'm trying to go back to working out again but I just feel to lazy now.With me it's about beating times / lifting heavier / more reps etc.

It's very easy to see yourself improving and that gives you motivation to push further.

[Colossal Spoons]

say, What helps you guys get motivated to continue working out?

My avatar :up:

[Mr. Credible]

My avatar :up:

heh, as gay as it is, i have a picture of brad pitt from fight club on the handlebars of my bike, so when i'm 20 miles out or so, and i feel like going home, i gander at that and i keep going another 20 miles or so. good stuff.

[Dodger]

heh, as gay as it is, i have a picture of brad pitt from fight club on the handlebars of my bike, so when i'm 20 miles out or so, and i feel like going home, i gander at that and i keep going another 20 miles or so. good stuff.


If you jacked off to it every night thats gay, but what you do is not gay. Good motivation.:up

BTW can anyone gimme some recommendations on legs, biceps, and shoulder work outs,

[user123456789]

BTW can anyone gimme some recommendations on legs, biceps, and shoulder work outs,

legs:

squats (all kinds, front, back, hack, box, etc)
leg press
leg extension
leg curl
calf raises
lunges (bb or db)

biceps:

standing curls (ez bar, bb, dbs)
preacher curls
hammer curls (works a lot of forearms too)
incline curls
concentration curls

shoulders:
military press (db or bb)
front raise (db or cables)
lateral raise (db or cables)
rear delt fly (db or machine)
shrugs (db or bb)