The Official Hype Fitness Thread

[ShadowBoxing]

I have recieved a lot of e-mails lately....However I cannot fit what I need to say in PMs anymore...so here is a thread about it

Simply ask me a question...I will answer

This is in response to a poster who will remain nameless (I know its your PM buddy...but I'll keep your name from appearing so no worries:cool: )
do you mind telling me how'd you get into that kind of shape?

i run 5 miles a day, and do calisthenics before i sleep... will that be enough for me to be in ur shape one day?whoo boy....okay there is a lot to be said here.

First off it is good that you are exercising...however being in shape is a multifacited thing. My goal until late was to get into the shape of most hollywood actors. This is typically the male model type body of the pinups you see in magazines. However it was a trail and error process for me just as I feel bodybuilding will be.

You are either one of three types a mesomorph who gains muscle easy and has a low to moderate amount of fat (Mesomorphs: Bruce Willis, Franco Columbo, Ronnie Coleman, the Rock, Michael Vick), an ectomorph (myself, Brad Pitt, Christian Bale, Arnold Schwarzenegger [according to him, people are suspect of this], Frank Zane, Flex Wheeler, virtually every actor and male model) who puts on muscle slowly (hardgainer) tends towards endurance athletics and doesn't retain fat, or a endomorph who retains fat easily and has a low threshold for physical activity (Jack Black, Ken Waller, Lee Priest, Jerry O Connell, the Big Show, Warren Sapp).

Ectomorphs which I would assume you are since you mentioned distance running 5 miles in the morning will have a hard time bulking up. Ah-Nuld may have been an ectomorph, but through the use of steroids improved his recovery time to the point where his body readily adapted and grew rapidly. Either way both he and Frank Zane became ecto-mesomorphs. I too am an ectomesomorph as my body responds a lot more like a mesomorph now than it did prior to 3 years training.

Ectomorphs, in order to gain mass while losing fat...which is how you attain that "cut look" everyone covets...have to take in over 3500 calories a day spaced out over 5-7 meals. Each meal (except the post workout and last meal) is a 40% carb 40% protien 20% good fat meal. Diet is the key to training.

Next key is training itself. Weightlifting is a necessity since unlike ads claims, six packs and chisseled muscles do not wait underneath fat. If you are an ectomorph as it sounds training more than 4 or 5 days a week will draw you into what is known as "overtraining"...this is when one trains to the point that the body has insufficent time to recover and therefore muscles do not grow and sometimes shrink. The use of steroids by people is an attempt to speed up their recovery to a point where they can train consistently..also increases strength to a degree (I do not suggest taking them [I do not], however most fitness models and bodybuilders do and therefore you should not not use their gains as a template for yours).

If you are running five miles (probably takes you 45minutes to a hour) and doing 10-30minutes of calisthenics you (if you are an ectomorph) are overtraining. Ectomorphs ought to weight train 3 to 4 days a week and get no more than either 2 high intensity cardio sessions of three longer light ones. The point of getting buff and toned is two fold. You must first gain muscle mass and second cut fat mass. This is two conflicting things, and is very hard for the body to do. the Body would much rather gain fat and muscle simultaneously.

The reason you need to keep carbs in your system is because your body requires an active fuel source at all times...even when you sleep. If it has no active fuel source it will store what it has not used as fat. Carbs are the fuel that burns fat. Just like a car needs electricity to burn gasoline, so too must you have an energy source to burn fat.

The reason for weight training is many fold. First the basic health reasons are clear, it promotes bone density, heightens the immune system, even improves cardiovascular strength to a point. That is why over the last 20 or 30 years sports have began requiring athletes to weight train (a once huge taboo in sports). However you are referring to the aesthetics benefits of weighttraining. This requires a different approach. Early and modern powerlifters and average joes tend to do the traditional three day a week full body workout. However for aesthetics the split routine works best.

Your body is broken up like this
Chest (Inner, Upper, Middle, Lower)
Shoulders (front, middle, rear)
Back (Upper, Inner, Lower)
Abdominals (Lower, Upper)
Bicept (Outer, Inner)
Tricept (Outer, Middle, Inner)
Quads (Outer, Inner, Glute)
Hamstring (Outer Inner)
Calves (Front, Back)
Traps
Forearms (Front, Back)

In a single week all areas listed must be hit with at least one exercise and a powermovement for each major body part (Legs, Shoulders, Chest, Back)

An example
Back Day
Power (Deadlifts) 3x8
Upper (Pull ups) 3x8
Inner (Seated Rows) 3x8
Lower (Roman Chair) 3x8

That would be a basic back routine

Unlike some very accredited (I am ashamed to say) fitness proffessionals would have you believe weight training is NOT a causal activity. It involves a massive amount of concentration from start to finish. You see when most people weight train they use THEIR weight to move another. They disregard form and gradually teach their bodies to use the momentum force of the weight to drive it back up. This works for a powerlifter since he/she has such a low center of gravity and dense mass and therefore can do this to momumental amounts of weight. Frank Zane could never do this, neither could Flex. People who are not genetically prone to powerlifting typically plataeu from doing this.

The lift properly you must achieve a "pump" or as I call it a "peak contraction". To do this you must keep the muscle tensed during the movement, never releasing the tension. During rest periods you should either be flexing said trained muscle or be doing another exercise (supersetting). The goal is to cause the muscle to break down so that the protien you eat over the course of the week can repair it. You should only train major muscle groups once a week. Otherwise overtraining will occur. Eventually you may be able to work muscles twice a week.

I will try to provide you with more information later...but I gtg

[Carter]

Here's a question

I definately have a six pack, but it's covered by a little bit of stubborn fat
How do I get rid of that?

[Atrax robustus]

Here's a question

I definately have a six pack, but it's covered by a little bit of stubborn fat
How do I get rid of that?
Beer and Masturbation! :up: :p

[Tangled Web]

I want to gain some weight and some mass. How would I go about doing that?

[lazur]

Here's a question

I definately have a six pack, but it's covered by a little bit of stubborn fat
How do I get rid of that?

Everyone has a "six pack" (well, most everyone who's ever done sit-ups regularly). You need to uncover it. The way to do that is to lose fat. The way to lose fat is to get enough exercise, specifically cardio exercise. You can't get a six pack by just doing ab exercises. You have to couple that with actually losing the excess fat that covers the muscles.

[Mr Sparkle]

I want to gain some weight and some mass. How would I go about doing that?

go to a planet with a different gravitational field? :confused::up:

[Carter]

Everyone has a "six pack" (well, most everyone who's ever done sit-ups regularly). You need to uncover it. The way to do that is to lose fat. The way to lose fat is to get enough exercise, specifically cardio exercise. You can't get a six pack by just doing ab exercises. You have to couple that with actually losing the excess fat that covers the muscles.

goddamn it

Thanks:up:

[ben_thuggin]

I want to gain some weight and some mass. How would I go about doing that?

fundamentally, when you are lifting weights you want to do high weight, low repitition exercises.

I'll leave the more advanced stuff to Shadow. :)

[ShadowBoxing]

Here's a question

I definately have a six pack, but it's covered by a little bit of stubborn fat
How do I get rid of that?Ah yes the stubborn six pack. Well here is the deal. You go into gyms everyday and here this guy..."I'm doing more reps for tone". I want to slap those people (heck I want to slap a lot of people in the gym). Reps don't equal tone...the only thing that equals tone is bodyfat percentage. Some people will never be able to have a clear definitive six pack....actually Schwarzenegger was one of these people as are several pro bodybuilders. For them the only path to a six pack is maximizing the muscle size (or in Arnolds case just simple there general appearance). People without a definitive six pack tend to be either endomorphs, who will have to do an excessive amount of low calorie dieting and target heart rate cardio to get rid of it, or the other two groups with a POOR DIET. I can tell you one things, outside of eating frequent and small meals you also need to cut out non-egg dairy (Ice cream, Milk, cheese) if you ever want to see your six pack. Milk products create a very fine layer of fat between your muscle and your skin. Most fat inertwines with muscle. Perhaps you've seen people with fatty muscle before...Powerlifters and Football players tend to be like this.

Unless you have a freakishly high metabolism, you must diet AND exercise to see a six pack. For ectomorphs, highly intense cardio typically provides good fat burning. A good cardio session may actually only be 4 minutes of 30 second sprint then 30 secong jog...do this 3 times a week and bump it up on the third or fourth week a minute if it proves to easy. Other good cardio ideas for people is distance running for 30 minutes twice a week with something else on the third day (swimming maybe). Another is the bleep test.

[Alpha and Omega]

Hey Shadow, I'm trying to gain more body mass/muscle, but my diet doesn't include any dairy or red meat.

I eat small meals also (4 per day); do you know if this hinders my ability to gain more weight?

I'm just curious to see what tips you may have.

[ShadowBoxing]

fundamentally, when you are lifting weights you want to do high weight, low repitition exercises.

I'll leave the more advanced stuff to Shadow. :)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.

[ShadowBoxing]

Hey Shadow, I'm trying to gain more body mass/muscle, but my diet doesn't include any dairy or red meat.

I eat small meals also (4 per day); do you know if this hinders my ability to gain more weight?

I'm just curious to see what tips you may have. Body mass works just like trying to gain fat only different. You need to restrict but at the same time push your limit with calories. In other word you need to take in enough calories so you don't burn all of them but don't store them as fat either. Depending on your body type this will mean anywhere from 5000+ to 1500 calories (for the extreme endomorph).

Calories must come from non processed (or not much processed) food thats is good for you. Veggies, meats, eggs, whole wheat and especially good fat (polyunsaturated and unstaturated)

[guitarsingerguy]

How in the hell do you manage to get that many meals (even if they are small) in a day with school and the such. What is your typical daily diet like from morning to night?

[Alpha and Omega]

Body mass works just like trying to gain fat only different. You need to restrict but at the same time push your limit with calories. In other word you need to take in enough calories so you don't burn all of them but don't store them as fat either. Depending on your body type this will mean anywhere from 5000+ to 1500 calories (for the extreme endomorph).

(Bodytype, I'm not sure?) I'm not familiar w/ the tech. jargon, but I'm 6'3" and 182. I have an athletic build, and my MD said that an extremely high metabolism runs in my family. If I don't eat, I'll lose very quickly; OTOH, if I eat, I gain, but it's very slow if progressive at all.

Right now, I lift weights 3 days/week and run everyday (2mi.) I think I might have to eliminate the running to have any increase in weight. Is this possible or just an uneducated guess?

My pecs and abs are naturally cut. I'm trying to gain more muscle definition in my arms and upper legs. Do you have any suggestions? Sorry, I should have had been more specific in the first place.:o

[BAH HUMBBUG!]

I want to gain some weight and some mass. How would I go about doing that?

Protien and low reps. Most say 1 gram of protein per lb of body mass you weight to yeild big gaines others say 2 grams. I say unless you want to be body builder size keep it between .5gram and 1 gram per day.

Keep your reps between 3-8 and do 3-6 sets depending. You want to make sure you work your muslces enough for the workout to beneficial. So shoot for a maximum # of reps of 40-50 total.

But it also depends on how your body feels. Do some research as well on fast twitch and slow twitch muscle fibers and how they respond to working out.

Lastley don't forget genetics play a huge part in determing your size & build.

www.wikipedia.org (http://www.wikipedia.org) serch exercise, workouts etc. :up:

[ShadowBoxing]

(Bodytype, I'm not sure?) I'm not familiar w/ the tech. jargon, but I'm 6'3" and 182. I have an athletic build, and my MD said that an extremely high metabolism runs in my family. If I don't eat, I'll lose very quickly; OTOH, if I eat, I gain, but it's very slow if progressive at all.

Right now, I lift weights 3 days/week and run everyday (2mi.) I think I might have to eliminate the running to have any increase in weight. Is this possible or just an uneducated guess?

My pecs and abs are naturally cut. I'm trying to gain more muscle definition in my arms and upper legs. Do you have any suggestions? Sorry, I should have had been more specific in the first place.:oSounds like a classic ectomorph...you can cut back on cardio big time, especially if you are naturally cut

[user123456789]

:up: to shadowboxing

[Alpha and Omega]

Sounds like a classic ectomorph...you can cut back on cardio big time, especially if you are naturally cut

I'm kind of torn between doing that and gaining. I'm almost going to have to do that, but I like running.

I like to switch up my exercise routine, but I may have to drastically cut back. I have one more question.

I've read that for an adult male between 18-35, 184lbs or less was a healthy optimum weight. Have you heard anything to that effect?

I'm very athletic, but I thought that 200-10 would be optimum for me. Since your knowledgeable, what is your opinion?

[BAH HUMBBUG!]

Here's a question

I definately have a six pack, but it's covered by a little bit of stubborn fat
How do I get rid of that?

Diet and cardio. You want to hit about 60% of yourtarget heart rate to burn fat, 80% to increase your cardio system. To roughly calculate your target heart rate take

220- (your age) then multiply that by 80% and 60% for said numbers :D

[The Last Meatbag]

How could I pack on the pounds by doing mostly simple home excercises and what food should I eat?

[BAH HUMBBUG!]

I'm kind of torn between doing that and gaining. I'm almost going to have to do that, but I like running.

I like to switch up my exercise routine, but I may have to drastically cut back. I have one more question.

I've read that for an adult male between 18-35, 184lbs or less was a healthy optimum weight. Have you heard anything to that effect?

I'm very athletic, but I thought that 200-10 would be optimum for me. Since your knowledgeable, what is your opinion?

It depends on your height and body fat %. If you are 5'5" you should not weigh 200lbs, but if you are 5'5" weigh 200lbs and have 15% body fat you are fine. If you are 6'3" weigh 145lbs you are under weight. Look up BMI, Body Mass Index.

Males should be between 10-19% body fat for a healthy range.

[ShadowBoxing]

How in the hell do you manage to get that many meals (even if they are small) in a day with school and the such. What is your typical daily diet like from morning to night?
My diet (the typical ecto-mesomorph)

Morning (immediately upon rising)
7am
1-1/4 cup Egg whites
I tblspn safflower oil (good fat)--flaxseed is better
2 cups raisin bran
1 10oz glass of skim Milk
1 8oz glass of juice w/ creatine

10am
46g of Whey Protien
banana
2 cups oatmeal
2 16oz glass of water (cold)

1pm
1 1/3lb turkey sandwich
1.5 cups whole wheat pasta
2 cups veggies
1 16oz glass of water (cold)

3pm
46g of Whey Protien
banana
water w/creatine
1 16oz glass of water

4pm
1 ostrim strick (14g protien)
1 scoop whey protien w/ 2 scoops carbs w/ 1 scoop glutamine
2 slices of whole wheat bread

7pm
1/2lb chicken breast
2 cups veggies
1.5 cups whole wheat rice.
2 16oz glass of water (cold)

10pm
46g Whey Protien

[BAH HUMBBUG!]

How could I pack on the pounds by doing mostly simple home excercises and what food should I eat?

Push ups and pull ups are great. Also plyometrics are very good as well. Squats, pull ups are awesome for your back, dips, lunges, jumping lunges. Of course if you really want to gain you will have to lift iron. Unless you can rig things at home, with paint cans, empty milk gallons (filled with eater or sand etc.)


High protien foods are what you want to eat. Tuna, Salmon, Grilled skinless chicken and turkey, lean steaks, natural peanut butter, pork chops. Veggies, fruits, bean, whole wheats.

[The Last Meatbag]

Push ups and pull ups are great. Also plyometrics are very good as well. Squats, pull ups are awesome for your back, dips, lunges, jumping lunges. Of course if you really want to gain you will have to lift iron. Unless you can rig things at home, with pain gains, empty milk gallons (filled with eater or sand etc.)


High protien foods are what you want to eat. Tuna, Salmon, Grilled skinless chicken and turkey, lean steaks, natural peanut butter, pork chops. Veggies, fruits, bean, whole wheats.


how many reps, and how should I work my way up?

[SapphirePrima]

damn, I feel like I'm reading a men's fitness magazine :( :)

[BAH HUMBBUG!]

How in the hell do you manage to get that many meals (even if they are small) in a day with school and the such. What is your typical daily diet like from morning to night?

It's hard and you have to stay on top of it, I know because I do the same that Shadow does just that my diet is different.

[BAH HUMBBUG!]

damn, I feel like I'm reading a men's fitness magazine :( :)

Men's Health is far better :D :up:

[Dark Zero]

Why do joo luff being in shape? Wouldn't it be more fun to just do whateffer instead of liffing on a fixed healthy routine, lofl?

[BAH HUMBBUG!]

how many reps, and how should I work my way up?

As shadow mentioned earlier if you want to gain size you want to do lower reps 3-8. Many people say that less than 6 reps are not effective but that is not true. Power lifters often do reps of 2-3, but these are very heavy reps and more for strength than size. You will want to shoot for 6. And at least 3 reps.

It also depends have you been working out for a while or just starting? Also as I said earlier fast twitch and slow twitch fibers come into play. Some muscle respond to low reps better, while others respond to high reps better. Google it or go to www.wikipedia.org (http://www.wikipedia.org) and learn about fast and slow twitch muscle fibers.

But typically I would say to start do 3 sets 6 reps and work your way up from there. Once you can do 5-6 sets, 6 reps with ease or after two months you eithe want to switch up your routiune or change the reps/sets to shock your body because it will adapt to the workout.

As for working your way up, are you currently working out at all?

[BAH HUMBBUG!]

Why do joo luff being in shape? Wouldn't it be more fun to just do whateffer instead of liffing on a fixed healthy routine, lofl?

It's more than being in shape, it is also about being healthy. I can understnad what you mean about having fun but is it a bad thing to also take care of yourself? The better you take care of yourself the more fun you can have and the longer you can have it :D :up:

[Colossal Spoons]

SB, with that eating schedule; you probably have very frequent bowel movements. From my experience; protein=toilet lol. I'm a nutrition/gym freak as well but I won't encroach on your thread, good advice so far :up:

[user123456789]

shadowboxing: you said not to drink milk because it produces a thin layer of fat on top of muscle... what about skim milk?

also, do you drink/eat anything before you go to bed? ie. protein shake?

also, what is your pre-workout and post-workout meal like?

lastly, thanks big time. i know ALOT about fitness, but i learned some useful things from you already. keep it up. and you may be right, i could be overtraining =).

[Dark Zero]

It's more than being in shape, it is also about being healthy. I can understnad what you mean about having fun but is it a bad thing to also take care of yourself? The better you take care of yourself the more fun you can have and the longer you can have it :D :up:

I dunno. I can still watch a movie and go out drinking if I'm a fat slob, or a built muscular macho dude. :o But blah, some people do it for piece of mind. I'm just too lazy to change my lifestyle. :O

[BAH HUMBBUG!]

I dunno. I can still watch a movie and go out drinking if I'm a fat slob, or a built muscular macho dude. :o But blah, some people do it for piece of mind. I'm just too lazy to change my lifestyle. :O

I am not talking just about that working out also improves your sex life as well as other things.

[Dark Zero]

I am not talking just about that working out also improves your sex life as well as other things.

Sex?! WHO NEEDS SEX?!
Actually, good point, I think I'll cut all snacks and fizzy drinks out of my diet. :(

[Mr. Vengeance]

1% increase in tan = 47% increase in definition(appearance)

True story.

[ShadowBoxing]

I'm kind of torn between doing that and gaining. I'm almost going to have to do that, but I like running.

I like to switch up my exercise routine, but I may have to drastically cut back. I have one more question.

I've read that for an adult male between 18-35, 184lbs or less was a healthy optimum weight. Have you heard anything to that effect?

I'm very athletic, but I thought that 200-10 would be optimum for me. Since your knowledgeable, what is your opinion?Don't listen to Bah Humbug (sorry...:p )...the BMI is crap. Some people are born predisposed to be 200...250...300 pounds of muscle. Does not matter what their height is. If your parents (family) are healthy individuals who weight about 200lbs with a 12-15% bodyfat percentage I would say you need to gain some weight. Lou Ferrigno, as small as he was prior to training, was among the healthiest bodybuilders (becoming a PT to the stars) ever and weighed in at a whopping 275 lbs. However if Frank Zane had ever tried to break the 200 barrier he'd probably die of a heart attack. His joints, his heart, his bodily systems are not designed to take.

The thing is Humbug referred you to Wiki...don't do that. Get a trainer first...I have had 5 so far. You can only truly learn about your body through experience. Humbug probably can read wiki or whatever and get information...anyone else will get sucked into muscle myths

You see fitness trainers don't like bodybuilder and bodybuilders don't like fitness trainers. So Fitness trainers have a lot of myths floating out there about bodybuilding.

Why Bodybuilding: Bodybuilding is a misnomer...to me it imples steroids...which I have a distaste for. You are body scuplting. Fitness has been around since the turn of the century. It was suggested very early on by fitness proffessionals in the 1900s that weight lifting was "cheating"...that any true athlete grew in strength from playing sports and being active. The Fitness industries motives have been very clear from the beginning...."live within your means". See a fitness pro sees you this way.

fat------------------------you fit-------------------------bodybuilder

You fit is in the middle. Being fat is kinda like a reverse potential. Thats all fitness has ever been interested in, making you mediorce.

Its not a bad thing, it prevents heart disease and helps you to live a long life.

However you must understand, Bodybuilding is a counter culture movement. It is not merely a sport. Immortalize when Charles Atlas said "hey kid you're ribs are showing"...Bodybuilding is what came out of a desire to see just how far fitness and diet could take you. Anyone interested in six-pack abs....strong chests....strong shapely muscles is, in some degree interested in bodybuilding. You see fitness lies to you. Turn on an ad for the army one day and look at the muscular, strong individuals. Those are not soldiers they are bodybuilders. Comics use the bodybuilder archetype as well. Fitness ads for dieting show people with bodybuilding physiques underneath their fat. The truth is the bodybuilding hit on something back in the 50 and 60s and fitness professionals have been trying to prove its either cheating or dangerous ever since.

Fitness approaches weight lifting as a casual act...which its not. Look around your gym...seriously look around....how many people actually change. The answer is very few. None of my friends have changed. But I frequently get noticed for changing. The main difference. I learned weight lifting from bodybuilders. Even when I did not eat like one...I trained like one. Bodybuilding teaches you that their are techniques to weight lifting that promote growth in the muscles. The bodybuild it requires an absolute understanding of the body. Frank Zane understood his body so well he could go into a trance like state and do crunches for 2 hours straight. That stuff is all real, and its what celebrities use to get their killer physiques. However the catch 22 is that the only to get it is to have it shown to you. I can describe it, but only so well. And the of course with experience you will begin to know your own body and make it do what you want.

[user123456789]

shadowboxing: you said not to drink milk because it produces a thin layer of fat on top of muscle... what about skim milk?

also, do you drink/eat anything before you go to bed? ie. protein shake?

also, what is your pre-workout and post-workout meal like?

lastly, thanks big time. i know ALOT about fitness, but i learned some useful things from you already. keep it up. and you may be right, i could be overtraining =).

also,

i was wondering, with a low body fat %, does your skin 'tighten' up as well? i've been pretty skinny before but always had soft skin and it didn't accentuate muscles that well.

[ShadowBoxing]

also,

i was wondering, with a low body fat %, does your skin 'tighten' up as well? i've been pretty skinny before but always had soft skin and it didn't accentuate muscles that well.even skim milk yes. I was doughy when I drank lots of dairy.

Your skin will tighten up...however sometimes ectomorphs show signs of endomorphs (doughy appearance) and vice versa....you should probably see a trainer first...but I would suggest cutting out the dairy (except egg whites) and see what happens

[user123456789]

even skim milk yes. I was doughy when I drank lots of dairy.

Your skin will tighten up...however sometimes ectomorphs show signs of endomorphs (doughy appearance) and vice versa....you should probably see a trainer first...but I would suggest cutting out the dairy (except egg whites) and see what happens

this will definately show some results, i know it already.

guess its dry cereal for me forever!

[ShadowBoxing]

how many reps, and how should I work my way up?Bodyweight exercises are typically done to burnout unless done within a weight routine

[user123456789]

in case you missed it..

shadowboxing: you said not to drink milk because it produces a thin layer of fat on top of muscle... what about skim milk?

also, do you drink/eat anything before you go to bed? ie. protein shake?

also, what is your pre-workout and post-workout meal like?

lastly, thanks big time. i know ALOT about fitness, but i learned some useful things from you already. keep it up. and you may be right, i could be overtraining =).

[ShadowBoxing]

this will definately show some results, i know it already.

guess its dry cereal for me forever!I have milk in the morning...but thats it...so I don't have cereal dry...just avoid drinking to much of the milk in the process

[ShadowBoxing]

in case you missed it..

shadowboxing: you said not to drink milk because it produces a thin layer of fat on top of muscle... what about skim milk?

also, do you drink/eat anything before you go to bed? ie. protein shake?

also, what is your pre-workout and post-workout meal like?

lastly, thanks big time. i know ALOT about fitness, but i learned some useful things from you already. keep it up. and you may be right, i could be overtraining =).my diet is on page one...it tells you everything...I would eat fish but I cannot get it here:o

[user123456789]

Bodyweight exercises are typically done to burnout unless done within a weight routine

hmm... so instead of doing 4 sets of 25 pushups, i should do all my pushups until i burnout? that will be around ~40... do i do another set of 40? please explain..

[user123456789]

my diet is on page one...it tells you everything...I would eat fish but I cannot get it here:o

i read everything you typed (why wouldn't i? lol)

but i dont think u answered what i asked in ur first post..

u mean to tell me u sleep at 10pm?

[ShadowBoxing]

hmm... so instead of doing 4 sets of 25 pushups, i should do all my pushups until i burnout? that will be around ~40... do i do another set of 40? please explain..if its not within a training program each set you got until you cannot do another. 40 the first set, maybe 32 the next, maybe 25 after that.

as for your first question

shadowboxing: you said not to drink milk because it produces a thin layer of fat on top of muscle... what about skim milk?
1 glass in the morning and with my cereal and thats it for skim milk....so no try to stay away from it

also, do you drink/eat anything before you go to bed? ie. protein shake?
yeah a straight protien shake

also, what is your pre-workout and post-workout meal like?
Protien shake after workout with banana and glutamine and creatine...post workout is my first three meals

[ShadowBoxing]

i read everything you typed (why wouldn't i? lol)

but i dont think u answered what i asked in ur first post..

u mean to tell me u sleep at 10pm?I try to sleep at 10pm....but usually I stay up...its better to go to bed in under thirty minutes following your meal

[Sabretooth]

Alright,I've been swimming for maybe 4 years now,and it's kind of off and on. I'm not really hardcore about it,and my eating habits are just...horrid. I'm probably 30 lbs. overweight. If I ate right,and started swimming more,would that be enough or should I do swimming,dieting,and something else as well? Also keep in mind that I have school,so I'm not sure how I'd do the six small meals thing.

And just so you know,my swim practices are about an hour and 30 minutes. Dunno if that matters or not.

[user123456789]

Protien shake after workout with banana and glutamine and creatine...post workout is my first three meals

you mean pre workout meal is ur first 3 meals right?

and what are your thoughts about protein intake? 1-1.5g per lb of bodyweight?

[Sarge 2.0]

you mean pre workout meal is ur first 3 meals right?

and what are your thoughts about protein intake? 1-1.5g per lb of bodyweight?If anything, eating is something you should cut down on, poopsie. :o

[user123456789]

If anything, eating is something you should cut down on, poopsie. :o

i actually just came from the toilet :eek:

[Sarge 2.0]

i actually just came from the toilet :eek:You're like, a pooping afficianado or something. :confused:

[Colossal Spoons]

I've read a bunch of places that a glass of chocolate milk is actually a good post-workout drink.

[ShadowBoxing]

you mean pre workout meal is ur first 3 meals right?

and what are your thoughts about protein intake? 1-1.5g per lb of bodyweight?1-1.5 is fine if your A) just concerned with general health or B) a natural gainer or fat storer. Some bodybuilders...especially the Apollean (as opposed to Herculean) and ectomorphic tend to take in much much more. I take in over to 300...also over 300 carbs. This would be too much for an average metabolism...but for one as heightened as mine...its fine. 1.5-2 should be fine for you now...bump it up or down according to the results you get

[user123456789]

1-1.5 is fine if your A) just concerned with general health or B) a natural gainer or fat storer. Some bodybuilders...especially the Apollean (as opposed to Herculean) and ectomorphic tend to take in much much more. I take in over to 300...also over 300 carbs. This would be too much for an average metabolism...but for one as heightened as mine...its fine. 1.5-2 should be fine for you now...bump it up or down according to the results you get

how many calories do you burn per day?
did you go to a special expert to figure it out?
whats your body fat %? how'd you figure that out (calipers, hydro, electric)?

my diet consists of:
ALOT of water, protein powder, power bars, protein bars, tuna fish cans, salmon, whole wheat bread, whole grain cereal, peanuts, turkey breast, olive oil, chicken, pork, and beef. anything i should change/add?

[Alpha and Omega]

If your parents (family) are healthy individuals who weight about 200lbs with a 12-15% bodyfat percentage I would say you need to gain some weight.

. . . .

You see fitness trainers don't like bodybuilder and bodybuilders don't like fitness trainers. So Fitness trainers have a lot of myths floating out there about bodybuilding.

. . . .

Why Bodybuilding: Bodybuilding is a misnomer...to me it imples steroids...which I have a distaste for. You are body scuplting. Fitness has been around since the turn of the century. It was suggested very early on by fitness proffessionals in the 1900s that weight lifting was "cheating"...that any true athlete grew in strength from playing sports and being active. The Fitness industries motives have been very clear from the beginning...."live within your means". See a fitness pro sees you this way.

. . . .

That stuff is all real, and its what celebrities use to get their killer physiques. However the catch 22 is that the only to get it is to have it shown to you. I can describe it, but only so well. And the of course with experience you will begin to know your own body and make it do what you want.

I think I do need to gain some, but I don't know if my parents weight is necessarily a factor. My Dad definitely weighs over 200; how much is a question mark for me, but he's 6'7"? I know you said that height really didn't make a diff, but could a comparison between us (Dad and self) really be effective?

. . . .

I didn't know there was a lot of hostility between bodybuilders and fitness trainers. That's interesting.

. . . .

Like you said, I'm body sculpting, and I'm trying to add muscle. I mentioned that I lift three days/week. On the other days, I do strength training: push-ups, pull-ups, sit-ups in a high volume. Would this affect increasing muscle mass also?

[user123456789]

I didn't know there was a lot of hostility between bodybuilders and fitness trainers. That's interesting.

. . . .

Like you said, I'm body sculpting, and I'm trying to add muscle. I mentioned that I lift three days/week. On the other days, I do strength training: push-ups, pull-ups, sit-ups in a high volume. Would this affect increasing muscle mass also?

This is SB's thread but let me take a crack at this..

1) Yea, its interesting AND funny. On FitTV once, they have Frank Zane give a lecture at this gym called Body Image. It was funny because you can tell he had a personal distaste for personal trainers, yet EVERY person at the gym was a personal trainer, LOL.

2) To me, it sounds like your strength training is in fact overtraining your body. You are not giving yourself enough nutrients & time to rest/rebuild. Also, if you are having trouble gaining muscle, try doing Squats, if you already aren't. When SB says its the most important muscle building exercise, he ain't kiddin. Squats will DIRECTLY help every other muscle in your body go BOOOOOOOOOOM.

[ShadowBoxing]

how many calories do you burn per day?
did you go to a special expert to figure it out?
whats your body fat %? how'd you figure that out (calipers, hydro, electric)?

my diet consists of:
ALOT of water, protein powder, power bars, protein bars, tuna fish cans, salmon, whole wheat bread, whole grain cereal, peanuts, turkey breast, olive oil, chicken, pork, and beef. anything i should change/add?yeah I went to a nutritionist who I consult before upping or lowering anything

[user123456789]

yeah I went to a nutritionist who I consult before upping or lowering anything

are things like that covered by insurance?

[BAH HUMBBUG!]

Sex?! WHO NEEDS SEX?!
Actually, good point, I think I'll cut all snacks and fizzy drinks out of my diet. :(

Look I agree with you, I don't think anyone should take dieting and health to the extreme and deprive themselves of the things in life that are far more enjoyable. But that being said, too much of anything is bad for you, food, junk food, alcohol, smoking, dieting, working out, sex. Anything, it's all about moderation ;) :D :up:

[BAH HUMBBUG!]

1% increase in tan = 47% increase in definition(appearance)

True story.

Getting rid of body hair as well (shaving, waxing) also increases your definition appearance. :D

[Calvin]

i actually just came from the toilet :eek:
Well at least you're finally bothering yourself with the petty conventions of the toilet.

[user123456789]

Well at least you're finally bothering yourself with the petty conventions of the toilet.

lmfao..... i almost crapped my pants again though, i was seated ackwardly on my chair just now and a huge fart almost turned into natural dirt.

[BAH HUMBBUG!]

Also, not to rain on your parade SB, because I think you have posted great info so far. But as SB said in the begining, everyone has different body types, thusly everyone's body also reacts differently to different training methods. The rule of thumb as SB has laid out, for lifting, cardio and diet is great to follow. But not everyone gets the same results.

You really just have to find what works for you and your body.

[user123456789]

Also, not to rain on your parade SB, because I think you have posted great info so far. But as SB said in the begining, everyone has different body types, thusly everyone's body also reacts differently to different training methods. The rule of thumb as SB has laid out, for lifting, cardio and diet is great to follow. But not everyone gets the same results.

You really just have to find what works for you and your body.

to add to this, everything takes TIME. to figure out how your body works, it takes weeks, even MONTHS. patience is truly a virtue here. (i have no idea what that means, but it sounds good).

[Alpha and Omega]

Look I agree with you, I don't think anyone should take dieting and health to the extreme and deprive themselves of the things in life that are far more enjoyable. But that being said, too much of anything is bad for you, food, junk food, alcohol, smoking, dieting, working out, sex. Anything, it's all about moderation ;) :D :up:

A lot of my friends say that I deprive myself because I don't indulge in common foods, but I believe that I'm healthier. I don't eat dairy or red-meat (hardly any poultry or pork either).

I only drink water, OJ, and cranberry juice. I take vitamin supplements for the fatty acids, and energy I require. I've even limited how much beer I drink; it never interfered w/ my weight, but imo, moderation's better anyway.http://superherohype.com/forums/images/icons/icon7.gif

Perhaps it's a bit extreme, but I plan on eliminating meat from my diet completely. :o I'm just trying to search for alternative ways to increase weight w/ this in mind. I eat a lot of carbs. Given my fam history (slender, but athletic), I don't know if it's possible to cut out dairy and meat, all the while gaining mass; still, I would like to attempt it anyway.

If I can't, it's not that much of an inconvenience. :(

I'm not trying to change anyone elses op, if my comment comes off in that manner, I'm just giving the actions of self. :)

[user123456789]

alpha, what about protein shakes / bars? they are great.

[BAH HUMBBUG!]

to add to this, everything takes TIME. to figure out how your body works, it takes weeks, even MONTHS. patience is truly a virtue here. (i have no idea what that means, but it sounds good).

Yes this is very true BS has a great point. Those of you that read through all of this info and start to workout, understand that it will take anywhere from a month to a few months before you start to notice your results. Now that does not mean the results will take that long to achieve, just that long to notice.

Perfect example, me; I was 159.8lbs and 19% body fat. I lost 6lbs in the first week but didn't notice too much of a change in my body, now on the fourth week of working out I can notice body areas becoming more toned and defined. Of course I am natually slim and have a high metabolism and was/am very athletic (until I suffered an injury as of late).

For the others out there, take BS advice and keep with it, it may take 3 months or 6 months or even a year to achieve what you want but it will happen. If anyone wants to keep track of their progress on here I wouldn't mind, sort of a way to motivate each other.

You can also check out

www.ediet.com and www.fitday.com ;)

[user123456789]

same for me BH,

i was 180lbs and very high bf %, and went on a crazy diet / exercise program that helped me lose 45 pounds in around 3 months. first week i started, i lost nothing. next week, a pound or two. then it all started sliding off my body! unfortunately with that kind of weight loss program, i never incorporated weight training, which i regret. now i am pickin up the slack and fixing my mistakes.

[BAH HUMBBUG!]

A lot of my friends say that I deprive myself because I don't indulge in common foods, but I believe that I'm healthier. I don't eat dairy or red-meat (hardly any poultry or pork either).

I only drink water, OJ, and cranberry juice. I take vitamin supplements for the fatty acids, and energy I require. I've even limited how much beer I drink; it never interfered w/ my weight, but imo, moderation's better anyway.http://superherohype.com/forums/images/icons/icon7.gif

Perhaps it's a bit extreme, but I plan on eliminating meat from my diet completely. :o I'm just trying to search for alternative ways to increase weight w/ this in mind. I eat a lot of carbs. Given my fam history (slender, but athletic), I don't know if it's possible to cut out dairy and meat, all the while gaining mass; still, I would like to attempt it anyway.

If I can't, it's not that much of an inconvenience. :(

I'm not trying to change anyone elses op, if my comment comes off in that manner, I'm just giving the actions of self. :)

I agree with what you say but there is also another mind set or way of thinking that I agree with. Although this is not the exact quote I am thinking of (I can't remember the one I heard or whom it was by) but this one has the same meaning.

"I don't want to die without any scars." ~ Brad Pitt, Fight Club

[user123456789]

I agree with what you say but there is also another mind set or way of thinking that I agree with. Although this is not the exact quote I am thinking of (I can't remember the one I heard or whom it was by) but this one has the same meaning.

"I don't want to die without any scars." ~ Brad Pitt, Fight Club

excellent analogy.

my mindset is similars to Alphas when I am specifically training/going for my goals, but once i've achieved them, i have no problem eating at a fast food place, gettin some chips, or eatin a snickers once in awhile.

[BAH HUMBBUG!]

same for me BH,

i was 180lbs and very high bf %, and went on a crazy diet / exercise program that helped me lose 45 pounds in around 3 months. first week i started, i lost nothing. next week, a pound or two. then it all started sliding off my body! unfortunately with that kind of weight loss program, i never incorporated weight training, which i regret. now i am pickin up the slack and fixing my mistakes.

:up: Yeah it would have helped but nothing you can do about it now to change it so you just gotta hit those weights. Also has anyone mentioned isometrics or isotonic exercises?

[user123456789]

:up: Yeah it would have helped but nothing you can do about it now to change it so you just gotta hit those weights. Also has anyone mentioned isometrics or isotonic exercises?

yup, for the past 6 months or so i've been weight training and i can bench around 180!!! but now i want to become extremely toned, cut, and muscular. weight training as really turned my body around, from a skinny asian kid to an athletic sports machine, the 'amazinasian!'

ps: no one has mentioned isometrics or isotonics... care to elaborate?

[BAH HUMBBUG!]

yup, for the past 6 months or so i've been weight training and i can bench around 180!!! but now i want to become extremely toned, cut, and muscular. weight training as really turned my body around, from a skinny asian kid to an athletic sports machine, the 'amazinasian!'

ps: no one has mentioned isometrics or isotonics... care to elaborate?

Well I'll make it short right now gotta run maybe SB or someone else can elaborate more later.

But the basic principles behind Iso are:

Isometric: Pushing or pulling against an immovable object to gain raw strength. (from my research this is the best way to developed raw strength, but things could have changed)

Isotonic: Holding x amount of weight for x amount of time to increase strength as well as definition.

[user123456789]

Well I'll make it short right now gotta run maybe SB or someone else can elaborate more later.

But the basic principles behind Iso are:

Isometric: Pushing or pulling against an immovable object to gain raw strength. (from my research this is the best way to developed raw strength, but things could have changed)

Isotonic: Holding x amount of weight for x amount of time to increase strength as well as definition.

it sounds familiar.. i'll look into it...

although isometrics sounds plausible, but bruce lee had an extreme amount of raw strength and punched the air to workout :eek:

[Alpha and Omega]

it sounds familiar.. i'll look into it...

although isometrics sounds plausible, but bruce lee had an extreme amount of raw strength and punched the air to workout :eek:

His theories on fluid movement of the body were revolutionary.:up:

[user123456789]

His theories on fluid movement of the body were revolutionary.:up:

tell me about it. do you know how he died?

ps: did you read what i said about the protein supplements? great way to get protein into your body QUICK, RELIABLY, and SAFE, without having to eat meat, poultry, fish, etc.

[Sabretooth]

Alright,I've been swimming for maybe 4 years now,and it's kind of off and on. I'm not really hardcore about it,and my eating habits are just...horrid. I'm probably 30 lbs. overweight. If I ate right,and started swimming more,would that be enough or should I do swimming,dieting,and something else as well? Also keep in mind that I have school,so I'm not sure how I'd do the six small meals thing.

And just so you know,my swim practices are about an hour and 30 minutes. Dunno if that matters or not.
:( .

[user123456789]

sabretooth, diet is key. make sure you start eating right, while drinking TONS of water.

swimming is a really great cardio exercise, one of the best. keep it up and you should be fine.

make sure you get at least 8 hours of sleep a night, and try to eat in frequent small meals. as i type this, im eating my 5th meal of the day.

dont forget lots of (cold) water. its key!

if you need more specific help, i'll be glad to assist you in any way i can.

[Alpha and Omega]

tell me about it. do you know how he died?

ps: did you read what i said about the protein supplements? great way to get protein into your body QUICK, RELIABLY, and SAFE, without having to eat meat, poultry, fish, etc.

Yeah, I did. I've been drinking proteine supplement shakes, but I think that I need more patience.:(

Wasn't Lee killed for trying to teach his innovative methods to Americans? I'm not sure if this is accurate, but this is what I'd always heard?


Alright,I've been swimming for maybe 4 years now,and it's kind of off and on. I'm not really hardcore about it,and my eating habits are just...horrid. I'm probably 30 lbs. overweight. If I ate right,and started swimming more,would that be enough or should I do swimming,dieting,and something else as well? Also keep in mind that I have school,so I'm not sure how I'd do the six small meals thing.

And just so you know,my swim practices are about an hour and 30 minutes. Dunno if that matters or not.


SB could probably answer your question in the most efficient way, but I usually swim during the summer in place of running on some days. It's arguably, the best way to exercise every muscle in your body. I'm not sure if it will help you lose weight more quickly, but it's great exercise.:up:

[Calvin]

sabretooth, diet is key. make sure you start eating right, while drinking TONS of water.

swimming is a really great cardio exercise, one of the best. keep it up and you should be fine.

make sure you get at least 8 hours of sleep a night, and try to eat in frequent small meals. as i type this, im eating my 5th meal of the day.

dont forget lots of (cold) water. its key!

if you need more specific help, i'll be glad to assist you in any way i can.
5th grade culture show, i crapped my pants in my outfit on stage.

it was ackward because no one knew what i did, but everyone kept lookin around, sniffing, etc..

i wobbled my ass to the bathroom asap.
lmfao..... i almost crapped my pants again though, i was seated ackwardly on my chair just now and a huge fart almost turned into natural dirt.
Yeah, you might want to be talking to someone else for diet advice.

[user123456789]

lmfao!

made me spit out my sandwich

[Boom]

Alright, this problem was probably already addressed, but bear with me.

I'm moving along at a nice pace with my lifting. I've seen a very good improvement over the past two months. However, I still have "stubborn fat" on my upper chest and abdominal area that won't go away. I'm trying to get a defined chest (pecs) and six pack, but this fat doesn't seem to want to go anywhere.

For the most part, I eat/drink steadily throughout the day (typically two big meals and a snack between lunch and dinner. I'm not a breakfast person.), and I watch the carbs and calories I take in. I do drink milk and eat dairy products.

Also, I don't run at all.

What should I do to burn this **** off? For the most part I'm thinking it's water weight.

[Calvin]

Alright, this problem was probably already addressed, but bear with me.

I'm moving along at a nice pace with my lifting. I've seen a very good improvement over the past two months. However, I still have "stubborn fat" on my upper chest and abdominal area that won't go away. I'm trying to get a defined chest (pecs) and six pack, but this fat doesn't seem to want to go anywhere.

For the most part, I eat/drink steadily throughout the day (typically two big meals and a snack between lunch and dinner. I'm not a breakfast person.), and I watch the carbs and calories I take in. I do drink milk and eat dairy products.

Also, I don't run at all.

What should I do to burn this **** off? For the most part I'm thinking it's water weight.
There you go.

[BAH HUMBBUG!]

tell me about it. do you know how he died?

ps: did you read what i said about the protein supplements? great way to get protein into your body QUICK, RELIABLY, and SAFE, without having to eat meat, poultry, fish, etc.

He died due to an anurism(sp) no secret mystery to his death, people just like to act like there is.

[BAH HUMBBUG!]

it sounds familiar.. i'll look into it...

although isometrics sounds plausible, but bruce lee had an extreme amount of raw strength and punched the air to workout :eek:

Actually he would punch with weights in his hand, ranging from 1lb-10lbs going through each by 1lb incriments, doing 100 punches, can't remember if it was 100 total or 200. 50 each arm or 100 each arm, then he would go back down.

[BAH HUMBBUG!]

Yeah, I did. I've been drinking proteine supplement shakes, but I think that I need more patience.:(

Wasn't Lee killed for trying to teach his innovative methods to Americans? I'm not sure if this is accurate, but this is what I'd always heard?



SB could probably answer your question in the most efficient way, but I usually swim during the summer in place of running on some days. It's arguably, the best way to exercise every muscle in your body. I'm not sure if it will help you lose weight more quickly, but it's great exercise.:up:

No that is bs. He died from an anyruism (sp) www.wikipedia.org just look up Bruce Lee.

[user123456789]

Alright, this problem was probably already addressed, but bear with me.

I'm moving along at a nice pace with my lifting. I've seen a very good improvement over the past two months. However, I still have "stubborn fat" on my upper chest and abdominal area that won't go away. I'm trying to get a defined chest (pecs) and six pack, but this fat doesn't seem to want to go anywhere.

For the most part, I eat/drink steadily throughout the day (typically two big meals and a snack between lunch and dinner. I'm not a breakfast person.), and I watch the carbs and calories I take in. I do drink milk and eat dairy products.

Also, I don't run at all.

What should I do to burn this **** off? For the most part I'm thinking it's water weight.

As SB said, it is VERY VERY VERY difficult to burn fat AND gain muscle at the same time. It is highly suggested to gain first, then cut, or vice versa.

First off, you MUST eat breakfast. It is NOT an option to skip it or flat out not have it. Preferably, as soon as you wake up, put something in your mouth. UNLESS you do cardio FIRST THING in the mornings (empty stomach promotes fat usage / loss). Try to break down your two BIG meals into three normal sized, or four small meals. Snacks are great, but remember to be health conscious. A healthy snack is some fruit, veggies, nuts, whole grains, etc. NOT cheesecake, ice cream, chocolate bars, etc.

Its great that you watch what you eat, what your carbs are, and what your calories are. From that, you should know your daily requirement. Simply subtract 100-300 calories from that per day, combined with a cardio exercise once or twice a week, while weight lifting 3 times a week. As for the milk/dairy products, SB said that milk tends to produce a thin layer of fat over muscle, so I myself am going to stray away from milk for awhile. I suggest you try the same.

If running is hard for you as a cardio exercise, try to find some other activity. Basketball? Jump roping? Tennis? etc.

hope this helps

[ShadowBoxing]

are things like that covered by insurance?some business provide you with this service...but they are big businesses with nice perks...no for me its all out of pocket. Bodybuilders pay for two things rent and gym memberships (and food). I know most of my bodybuilder friends still live with their parents. Lou Ferrigno did until he was in his mid twenties. I am in college so no big deal right now. But it is not a glamorous life I assure you

[Boom]

As SB said, it is VERY VERY VERY difficult to burn fat AND gain muscle at the same time. It is highly suggested to gain first, then cut, or vice versa.

First off, you MUST eat breakfast. It is NOT an option to skip it or flat out not have it. Preferably, as soon as you wake up, put something in your mouth. UNLESS you do cardio FIRST THING in the mornings (empty stomach promotes fat usage / loss). Try to break down your two BIG meals into three normal sized, or four small meals. Snacks are great, but remember to be health conscious. A healthy snack is some fruit, veggies, nuts, whole grains, etc. NOT cheesecake, ice cream, chocolate bars, etc.

Its great that you watch what you eat, what your carbs are, and what your calories are. From that, you should know your daily requirement. Simply subtract 100-300 calories from that per day, combined with a cardio exercise once or twice a week, while weight lifting 3 times a week. As for the milk/dairy products, SB said that milk tends to produce a thin layer of fat over muscle, so I myself am going to stray away from milk for awhile. I suggest you try the same.

If running is hard for you as a cardio exercise, try to find some other activity. Basketball? Jump roping? Tennis? etc.

hope this helps
Thanks for the advice. I'll definitely put it into consideration.

[ShadowBoxing]

As SB said, it is VERY VERY VERY difficult to burn fat AND gain muscle at the same time. It is highly suggested to gain first, then cut, or vice versa.

First off, you MUST eat breakfast. It is NOT an option to skip it or flat out not have it. Preferably, as soon as you wake up, put something in your mouth. UNLESS you do cardio FIRST THING in the mornings (empty stomach promotes fat usage / loss). Try to break down your two BIG meals into three normal sized, or four small meals. Snacks are great, but remember to be health conscious. A healthy snack is some fruit, veggies, nuts, whole grains, etc. NOT cheesecake, ice cream, chocolate bars, etc.

Its great that you watch what you eat, what your carbs are, and what your calories are. From that, you should know your daily requirement. Simply subtract 100-300 calories from that per day, combined with a cardio exercise once or twice a week, while weight lifting 3 times a week. As for the milk/dairy products, SB said that milk tends to produce a thin layer of fat over muscle, so I myself am going to stray away from milk for awhile. I suggest you try the same.

If running is hard for you as a cardio exercise, try to find some other activity. Basketball? Jump roping? Tennis? etc.

hope this helpshmmmmm...nope

It is not suggested by any reputable trainer you do this. Its suggested you master added muscle and buring fat. Through trail and error what you described may very well happen....however it is suggested you try for both. It is a daunting task, but in order to be successful at weight training and bodybuilding you must learn it. Cutting down is no fun...also because skin does not have the elasticity to keep up with weight loss...you need to try to keep bodyfat to a minimum

[user123456789]

hmmmmm...nope

It is not suggested by any reputable trainer you do this. Its suggested you master added muscle and buring fat. Through trail and error what you described may very well happen....however it is suggested you try for both. It is a daunting task, but in order to be successful at weight training and bodybuilding you must learn it. Cutting down is no fun...also because skin does not have the elasticity to keep up with weight loss...you need to try to keep bodyfat to a minimum

another thing i've learned from SB tonight. :up:

[Boom]

SB, couple of things.

If time allows, could you provide a list of exercises that would help the following areas:
-triceps
-biceps
-upper chest
-lower abdominal

If I flex, my six pack is visible, but my bottom four aren't as visible as the top two. And as I said above, I'd like my chest to be more defined. I've been doing pushups and benches to improve it. Anything else?

[ShadowBoxing]

SB, couple of things.

If time allows, could you provide a list of exercises that would help the following areas:
-triceps
-biceps
-upper chest
-lower abdominal

If I flex, my six pack is visible, but my bottom four aren't as visible as the top two. And as I said above, I'd like my chest to be more defined. I've been doing pushups and benches to improve it. Anything else?
Triceps
One arm tricep ex
skullcrunches
Close grip bench
Cable Crunch
Cable Extension
French Press
Kickbacks
Rope pulldowns
bar pulldowns

Biceps
Preacher Curls
Incline Curls
Standing Curls
Cheat Curls
Arm Blaster Curls
Standing alternating DB Curls
E-Z Bar Curls (wide and narrow grip)
Pump Curls (as I call them)
Cable Curls
Bicep Machine

Upper Chest
Incline Press
Incline Flys
Incline DB Press
Incline Machine Press
Cable flys (directed above your chest)
Incline cable Press
Incline Cable Flys

Lower Abs
Jacknifes
Hanging Crunch
Reverse Crunch
6 inches
Bicycles
Cable Crunch (depending on how you execute it)

[user123456789]

SB, couple of things.

If time allows, could you provide a list of exercises that would help the following areas:
-triceps
-biceps
-upper chest
-lower abdominal

If I flex, my six pack is visible, but my bottom four aren't as visible as the top two. And as I said above, I'd like my chest to be more defined. I've been doing pushups and benches to improve it. Anything else?
in case SB can't answer them until tomorrow..

triceps) with free weights, use a barbell (with weights, optional) and lay on ur back on along a bench. grab the barbell with both palms facing out at approximately shoulder length and hold it at 90 degrees. extend, slowly come back, and repeat. always keep the weight in control and dont let momentum help you, or you are just cheating urself.

you can also grab a dumbbell, standing up, and put it behind your head. do the 90 degree thing that way too.

using machines, go do a tricep pull down. can't really explain it, but if you ask anyone at a gym, they'll let you know.

using body weight, pushups (correct form) are wonderful. you can also place your hands behind you on flat service, with your legs on a chair. lower & higher yourself, until your triceps can't take anymore.

biceps) with a barbell, stand up and lower the weight but never fully extending ur elbows, that way you always keep tension on your muscles. when you are at the peak of the exercise, squeeze your biceps for a further workout.

sit down place your elbow along the side of your knee, and do a regular bicep curl. always keep control of the weight and dont let momentum help you.

pushups can also strengthen your biceps, when done correctly.

upper chest) with a bench press, go to an inclined bench. that isolates your upper chest.

with pushups, simply place your hands a little higher than normal.

lower abs) leg raises, bicycle crunches, etc.

Body fat as a DIRECT effect on definition. If you want to look leaner, more toned & cut, add some cardio into your workout. try to stay away from bad fatty foods but keep the good fats in (olive oil, omega 3 fatty acids, etc).

you can also try getting a tan, shaving your body hair, etc.

REMEMBER, I AM NOT AN EXPERT. SB HAS MUCH MORE KNOWLEDGE THAN I DO.

However, i am studying for my CPT from the National Academy of Sports Medicine, so soon, i'll be better qualified to answer your questions!

[user123456789]

Triceps
One arm tricep ex
skullcrunches
Close grip bench
Cable Crunch
Cable Extension
French Press
Kickbacks
Rope pulldowns
bar pulldowns

Biceps
Preacher Curls
Incline Curls
Standing Curls
Cheat Curls
Arm Blaster Curls
Standing alternating DB Curls
E-Z Bar Curls (wide and narrow grip)
Pump Curls (as I call them)
Cable Curls
Bicep Machine

Upper Chest
Incline Press
Incline Flys
Incline DB Press
Incline Machine Press
Cable flys (directed above your chest)
Incline cable Press
Incline Cable Flys

Lower Abs
Jacknifes
Hanging Crunch
Reverse Crunch
6 inches
Bicycles
Cable Crunch (depending on how you execute it)

wow... SB pretty much kicked my reply's ass with this.

[ShadowBoxing]

Also for people starting out here is the general level progression

Level I

Upper Body/Lower Body split

1 exercise per body part two be done on alternating days

monday: Upper
tuesday: rest-cardio
Wednesday: Lower
Thursday: rest-cardio
repeat

Level II
five or four day split
Bodyparts are split up into basic groups and worked for an hour once a week (do this for maybe 3 to 4 months). 3 to 4 exercise done per part

Level III
Double Split program (what I am starting)
Monday Thursday
Morning
Chest/Shoulders

Afternoon
Back

Tuesday Friday
Morning
Legs 1 hour to 1 hour 15 minutes

Afternoon
Arms and calves

Wednesday and or weekend (abs and possible cardio)

[BAH HUMBBUG!]

Hey SB here is my routine. Just want to see what your input on it is.

Day 1- Chest, Upper Back, Traps

Day 2- Biceps, Triceps, Shoulders, forearms

Day 3- Abs (upper, lower and obliques)

Day 4- Legs (quads, ham strings, glutes and calves)

Day 5- Repeat Day 1

Day 6- Repeat Day 2

Day 7- Rest

Then I start where I left off, cardio is thrown in there 3 times a week.

That is my current routine for now. As I said I suffered a serious injury that I am still recovering from so I am only doing 1 exercise per body part for now to slowly work my way back into shape. In a week I will be adding 1 new exercise to each body part, depending. That or increasing the amount of reps I perform or sets or both.

I am only doing 3-6 reps and 3 sets for each exercise. Right now I am going for strength/size gains until I have increased my physical condition to the point where I can really start performing 3 exercises for each body part and 3-5 sets of 12-16 reps. Depending on what body part and what exercise I will pick up.

My question to you is/are. Are there any other body parts I can workout I am not hitting (minus my calves, I am rehabing an achilles injury so I do that seperate for thearpy exercises)?

[November Rain]

Nice thread, lot of useful information here, s'all good...

however it would be nice to see some more neutral advice coming through the boards, the testosterone levels in here are higher than on a TOP GUN volleyball court.

:o

I was hoping to take some things from this thread, but I only eat once a day and i can't afford to cut more out of my diet than i already have, so i'll have to push on.

As for adding info, i don't really have anything to say other than to always make some time daily for exercising and always go for it

[ShadowBoxing]

Hey SB here is my routine. Just want to see what your input on it is.

Day 1- Chest, Upper Back, Traps

Day 2- Biceps, Triceps, Shoulders, forearms

Day 3- Abs (upper, lower and obliques)

Day 4- Legs (quads, ham strings, glutes and calves)

Day 5- Repeat Day 1

Day 6- Repeat Day 2

Day 7- Rest

Then I start where I left off, cardio is thrown in there 3 times a week.

That is my current routine for now. As I said I suffered a serious injury that I am still recovering from so I am only doing 1 exercise per body part for now to slowly work my way back into shape. In a week I will be adding 1 new exercise to each body part, depending. That or increasing the amount of reps I perform or sets or both.

I am only doing 3-6 reps and 3 sets for each exercise. Right now I am going for strength/size gains until I have increased my physical condition to the point where I can really start performing 3 exercises for each body part and 3-5 sets of 12-16 reps. Depending on what body part and what exercise I will pick up.

My question to you is/are. Are there any other body parts I can workout I am not hitting (minus my calves, I am rehabing an achilles injury so I do that seperate for thearpy exercises)?seems fine if you are recovering from injury....when you're heal I would suggest something more intense

[ShadowBoxing]

Nice thread, lot of useful information here, s'all good...

however it would be nice to see some more neutral advice coming through the boards, the testosterone levels in here are higher than on a TOP GUN volleyball court.

:o

I was hoping to take some things from this thread, but I only eat once a day and i can't afford to cut more out of my diet than i already have, so i'll have to push on.

As for adding info, i don't really have anything to say other than to always make some time daily for exercising and always go for itWell this is not testorterone filled advice. I am not by nature a buff person...certainly not a big person. If you got to one meal by cutting stuff out of your diet...thats very bad. Even those of us who tend towards fat should try to eat 5-6 meals a day and space out calorie intake. It not just taking in more/less calories than you burn, its when you take them in. Activities than burn more carbs demand heavier meals than the lighter activities. For example you burn 60 (if you are 150+ pounds of lean tissue) calories an hour during sleep...so before bed you should have about 400 unburned calories into prior to rest (that can be from dinner on). Not having enough caloric and carbohydrates in your system meals your body must burn lean tissue to survive. Meaning not only will you grow weaker...but you will also become fatter in relation to your lean tissue mass.

[November Rain]

dude, i wasn't really asking for advice, just stating my circumstance. I eat once a day because i choose to, not for diet based reasons, or health reasons, or even financial reasons.

i'm quite happy physique and although i know how i could better it, i don't think the teeny differences would make much of an impact to anyone else but myself and my ego doesn't wanna right cheques that my body doesn't wanna cash.

:up:

[Calvin]

I'm definitely about to switch to about one meal a day for a while, for financial reasons. Spent a wee bit too much on superbowl sunday at the bar, and I'm gonna need all the help I can for my trip to NY.

[SLYspyder]

how tall are you shadow? how much do you weight and how much do you max bench?

[ShadowBoxing]

how tall are you shadow? how much do you weight and how much do you max bench?height: 6'1"
weight: 162lbs
max bench: 240lbs (I have gotten 250...but I think I was cheating a little)

[BAH HUMBBUG!]

I'm definitely about to switch to about one meal a day for a while, for financial reasons. Spent a wee bit too much on superbowl sunday at the bar, and I'm gonna need all the help I can for my trip to NY.

If you are going with 1 meal a day for finicial reasons then you should just buy foods that are cheap in bulk. Tuna, Beans, Rice etc. :up:

[BAH HUMBBUG!]

seems fine if you are recovering from injury....when you're heal I would suggest something more intense

I will, plus it's been a while since I worked out so like I said in a week or two I will add reps/exercises/sets. I am pretty sure I am hitting all my body parts, am I?

[BAH HUMBBUG!]

Hey is anyone here a Nutrionist?

[Tangled Web]

This is great info. Thanks for this thread evrybody. I've learned alot.

[Calvin]

If you are going with 1 meal a day for finicial reasons then you should just buy foods that are cheap in bulk. Tuna, Beans, Rice etc. :up:
Well, when I did it last term, I bought rice, tuna, and tomato paste.

[user123456789]

Hey is anyone here a Nutrionist?

I'm wondering the same thing. I'm looking to get the A-Z's of my body from a nutritionist.

[BAH HUMBBUG!]

I'm wondering the same thing. I'm looking to get the A-Z's of my body from a nutritionist.

Agreed, I have a great multi viatmin suppliment, but I think it's overboard. I mean no matter how much water I drink, my pee is still fluorescent yellow and smells from the vitamins.

[user123456789]

Agreed, I have a great multi viatmin suppliment, but I think it's overboard. I mean no matter how much water I drink, my pee is still fluorescent yellow and smells from the vitamins.

Hmmm, im not qualified, but if thats the case, I would try going a week or so without the vitamins and see what your urine color is. I take very few vitamins (C and B12), usually none, and my urine is always clear, because I drink 3-4 liters of water a day.

[BAH HUMBBUG!]

Hmmm, im not qualified, but if thats the case, I would try going a week or so without the vitamins and see what your urine color is. I take very few vitamins (C and B12), usually none, and my urine is always clear, because I drink 3-4 liters of water a day.

It doesn't matter, I've talked to one of my friends that is a chiroprator, and although yes he does not specialize in nutrition he did take nurtrition classes and he said they were fine, and it's not bad to get a lot more than the reccommended amount on most Vitamins, becuase most will not be harmful.

Anyway, they are fine, it's just that they are packed with so much stuff that I don't think I need it all, because it just comes out in my urine. So, I was wondering if anyone could reccommend another multi that will do the job but not go overboard. If I only take the supplement once then usually by the next day my system is back to normal.

[user123456789]

It doesn't matter, I've talked to one of my friends that is a chiroprator, and although yes he does not specialize in nutrition he did take nurtrition classes and he said they were fine, and it's not bad to get a lot more than the reccommended amount on most Vitamins, becuase most will not be harmful.

Anyway, they are fine, it's just that they are packed with so much stuff that I don't think I need it all, because it just comes out in my urine. So, I was wondering if anyone could reccommend another multi that will do the job but not go overboard. If I only take the supplement once then usually by the next day my system is back to normal.

then why not just take it once?

whats the name of your multivitamins?

[BAH HUMBBUG!]

then why not just take it once?

whats the name of your multivitamins?

I do, once a day in the morning with Breakfast. Umm, mega multi vitamin from vitamin world.

[SLYspyder]

i wish there were strongman competitions for those who weighed under 200.

[LadyVader]

All this just to look good naked. :)

[BAH HUMBBUG!]

All this just to look good naked. :)

Damn straight :D You have to look good naked if you are staring in a mirror ;) :up:

[Alpha and Omega]

All this just to look good naked. :)

or partially clad at the beach.:o

[Holly Goodhead]

this thread gave me another eating disorder :(

[SLYspyder]

All this just to look good naked. :)

shadow's regime is a bit insane. i don't do half of what he does, and i don't think you need to do all that to be in perfect shape.

[ShadowBoxing]

shadow's regime is a bit insane. i don't do half of what he does, and i don't think you need to do all that to be in perfect shape.what the diet...cause I don't think I posted my training

[sinewave]

muscles are for dorks. only a real man can build the perfect beer-gut.

[ShadowBoxing]

muscles are for dorks. only a real man can build the perfect beer-gut.Just like all your favorite superheroes ;)

sorry low blow

[user123456789]

I stopped by my local NYSC, to see if they were better than Bally's. They charge $80 a MONTH.

I have a bally's membership at around $100 a YEAR.

[BAH HUMBBUG!]

muscles are for dorks. only a real man can build the perfect beer-gut.

No, only a real man can have a six pack and still drink a six pack.

[user123456789]

No, only a real man can have a six pack and still drink a six pack.

thats gonna be me soon.

[BAH HUMBBUG!]

thats gonna be me soon.

:up:

[BAH HUMBBUG!]

Hey, so no one answered my question. Is anyone here a nutrionist?

[sinewave]

Just like all your favorite superheroes ;)

sorry low blow

there really aren't enough overweight superheroes, imo.

[ShadowBoxing]

Hey, so no one answered my question. Is anyone here a nutrionist?not really....at least I wouldn't be....but whats your nutrition question

[BAH HUMBBUG!]

not really....at least I wouldn't be....but whats your nutrition question

What kind of supplements/vitamins I should be taking. Like I was telling boyscout earlier I had a really good mutli vitamin, but it was too strong. No matter how much water I drank my pee was still furoescent yellow. Looking for something that I can still get my needs from and not light up the bathroom.

Or even better, if there are certain foods I can eat throughout the day that will provide me with all the nutrition I need. But I know this is much harder to do.

[MakeMineMarvel]

What does lighting up the bathroom have to do with your health? Who cares if you light up the bathroom if you're healthier? There's no threat to you in having bright yellow pee.

The supplements you take will depend on what you're trying to accomplish. If you're a beginning lifter, keep things as simple and natural as possible.

[MakeMineMarvel]

Shadowboxing, you've had a lot of great posts in here, but don't forget that there are a number of different strategies that work for a number of different people when it comes to how they structure their workout. I'm not trying to put down a single thing you've said or promoted on here, but not everyone walks in with the same set of circumstances.

Different methods like the Mentzer method and the free-form method have helped me immensely in my weight training.

[Mr. Vengeance]

Bally's really only charges about $100 a year?? Poppycock!

[MakeMineMarvel]

Bally's is one of the biggest scams on the planet. They lock everyone into long term contracts and have a million little under-written stips.

[BAH HUMBBUG!]

What does lighting up the bathroom have to do with your health? Who cares if you light up the bathroom if you're healthier? There's no threat to you in having bright yellow pee.

The supplements you take will depend on what you're trying to accomplish. If you're a beginning lifter, keep things as simple and natural as possible.

I never said I mind health wise, it's fine, I just really don't think I need all of that, plus it is somewhat expensive for those vitamins. Not overly but I can defiately find cheaper ones. But I want to make sure I am getting everything I need.

Have you ever had your pee constantly fluroescent yellow? Talk to me when you have :D

[Mr. Vengeance]

Which gyms have the cheapest rates? I need to find a good, cheap gym in NYC.

[BAH HUMBBUG!]

Shadowboxing, you've had a lot of great posts in here, but don't forget that there are a number of different strategies that work for a number of different people when it comes to how they structure their workout. I'm not trying to put down a single thing you've said or promoted on here, but not everyone walks in with the same set of circumstances.

Different methods like the Mentzer method and the free-form method have helped me immensely in my weight training.

I agree, everything SB has said can apply to everyone looking for help and advice and taking the right steps to get into shape. But I have also mentioned that different things work for different people. Some people can get excellent results from lifting until failure. Others can get the same results by doing cardio and a incorporating a great isotonic program.

Where as others just follow the one day a few body parts method. It really just depends on what works for you. :D

Great points all around. :up:

[BAH HUMBBUG!]

Which gyms have the cheapest rates? I need to find a good, cheap gym in NYC.

Your house, no seriously. :D

But if you really are looking into a gym, you should not just take into consideration how much it costs but also other factors.

Location, ease of use, hours you can be there to workout, when or how busy it gets (can you knock out a workout in 1/2 hour to 1 straight or do you have to stand around and wait for weights/machines?). Will you really go consitently?

[Mr. Vengeance]

Yeah, I know there are tons of things I can do with household s**t, and even just calisthenics, but going to a gym is more motivating.

[BAH HUMBBUG!]

Yeah, I know there are tons of things I can do with household s**t, and even just calisthenics, but going to a gym is more motivating.

Yes this is true, but this is the way I look at it. If you are not motivated enough to do pushups, pulls up and crunches at home, how motivated are you going to be to drive to a gym and workout?

That's just my take on it though. For some going to a gym is a lot more motivating. I would suggest taking into account all of the things I listed then weigh it against cost and the hours the place is open. Some people like Gold's and don't mind the cost. Others like 24 since it's open, 24 hours. Others like the cheapest place.

So look around.

[BAH HUMBBUG!]

So no one around here is a nutrionist huh?

[Alpha and Omega]

I'm not a nutritonist, but I'm steadily heading toward becoming a Vegan.:o

[user123456789]

Bally's really only charges about $100 a year?? Poppycock!

No, they actually charge ALOT. The reason why my membership is ~$100 a year is because my mom got a Bally membership first thing when she came to America. Her being a member for around 20 years now, gives her offspring numerous privileges at Ballys ^^.

You're from the NYC area? I live in queens bro. If you decide to get a Ballys membership, we could workout together sometime. I always have room for an extra spotter.

[MakeMineMarvel]

I never said I mind health wise, it's fine, I just really don't think I need all of that, plus it is somewhat expensive for those vitamins. Not overly but I can defiately find cheaper ones. But I want to make sure I am getting everything I need.

Have you ever had your pee constantly fluroescent yellow? Talk to me when you have :D

The multi-vitamin I take is from a company that grows all of their stuff organically and owns the airspace over the land they grow on, as well as going through FDA checks that aren't even necessary. The ingredients are far beyond what you find in most multi's and the pills are compressed as opposed to coming in gels. My pee is always fluroescent yellow. But I also haven't had as much as a cold in the last year and a half. I would say that's worth it.

[MakeMineMarvel]

So no one around here is a nutrionist huh?
I'm not a certified nutritionist, but I have experience as an GM of a large gym in Chicago. I also have experience in the areas of going from 210 to 270 with 6.5% bodyfat.

Nutritionist are good at delivering balanced diets but often suggest things that make you look like the average, healthy American, and not the Superjoe Stud a lot of guys want to be.

[user123456789]

I'm not a certified nutritionist, but I have experience as an GM of a large gym in Chicago. I also have experience in the areas of going from 210 to 270 with 6.5% bodyfat.

Nutritionist are good at delivering balanced diets but often suggest things that make you look like the average, healthy American, and not the Superjoe Stud a lot of guys want to be.

jeeze... :up:

ps: how do you suggest i lower my body fat while keeping my muscle mass, and hopefully increasing muscle mass while keeping a low body fat %?

[MakeMineMarvel]

What are your numbers now? Height? Weight? Current bf%? Are you currently on a weight training program? What are you eating?

[user123456789]

What are your numbers now? Height? Weight? Current bf%? Are you currently on a weight training program? What are you eating?

5' 9"
155 lbs
Don't know my bf%, probably around 15% (I have a swimmers body, broad shoulders, slim waist, but i have a layer of fat that i want to get rid of. I'm decently toned, slim stomach, but nothing rock hard, and not the 'cut physique' i want to achieve.)
currently doing calisthenics & cardio (running)
eating 50 protein, 40 carb, 10 fat (mainly tuna, turkey, power bars, protein bars, protein shakes, whole grains, fruits, lots of water)

[BAH HUMBBUG!]

jeeze... :up:

ps: how do you suggest i lower my body fat while keeping my muscle mass, and hopefully increasing muscle mass while keeping a low body fat %?

Very simple, unless you want to get massive, just maintain a healthy diet and exercise. If getting down to 6.5% body fat is your goal (which isn't necessary) then you will a strict regiment, but 10-15% just eat healthy and continue to exercise.

[user123456789]

Very simple, unless you want to get massive, just maintain a healthy diet and exercise. If getting down to 6.5% body fat is your goal (which isn't necessary) then you will a strict regiment, but 10-15% just eat healthy and continue to exercise.

my ultimate goal is to have a low body fat % (enough to see a 6 pack) and have a good amount of muscle mass as well. More along the lines of a built swimmer.

[BAH HUMBBUG!]

5' 9"
155 lbs
Don't know my bf%, probably around 15% (I have a swimmers body, broad shoulders, slim waist, but i have a layer of fat that i want to get rid of. I'm decently toned, slim stomach, but nothing rock hard, and not the 'cut physique' i want to achieve.)
currently doing calisthenics & cardio (running)
eating 50 protein, 40 carb, 10 fat (mainly tuna, turkey, power bars, protein bars, protein shakes, whole grains, fruits, lots of water)

Here are the rules of thumb.

To maintain you current muscular status, up to 1/2g of protein per body weight.
So 155lbs eat 72g of protein per day.
If you want to bulk up, 1 gram per body weight.
155lbs =155g of protein in a day.
If you really want gains 2gper body lb of weight but I would not suggest that, I would only suggest that to heavy lifters.

Basically no matter what you do, as long as you exercise you will not lose muscle, unless you cut back on your routines. Or become serverly deficient in what you are eating, or over exert yourself to a point that is not good.

No matter what, (as long as you are not gorging yourself or eating junk food all the time) You will lose body fat and gain muscle. People think that you won't, that you have to eat lots of protein, not true.

You will still gain, it will just take you longer to put on the desired weight, that's all.

[BAH HUMBBUG!]

my ultimate goal is to have a low body fat % (enough to see a 6 pack) and have a good amount of muscle mass as well. More along the lines of a built swimmer.

I have been talking a lot with a friend that just got her degree in Kinesiology, so she knows a lot. She's not a fitness expert but she has answers to all of my questions.

Six packs 10%-15% body fat. Yes this is true.

But, you do need to lift weights in order to develop all of your muscles. You can easily be 12% body fat and not have a six pack if you don't lift weights.

[BAH HUMBBUG!]

my ultimate goal is to have a low body fat % (enough to see a 6 pack) and have a good amount of muscle mass as well. More along the lines of a built swimmer.

I just read all of your above post. You need to incorporate a weight lifting program in oder to developed your muscles so you can see your six pack.

[user123456789]

I just read all of your above post. You need to incorporate a weight lifting program in oder to developed your muscles so you can see your six pack.

I will definately be doing resistance training for my abs. My main priority at this point is getting my body fat % down.

I plan on consuming ~1g of protein / lb, split up in 5-6 meals 20gs, then finally go to sleep right after i drink a 40g shake.

[user123456789]

Man i really wish i could be on my treadmill... sucks living alone.

[BAH HUMBBUG!]

I will definately be doing resistance training for my abs. My main priority at this point is getting my body fat % down.

I plan on consuming ~1g of protein / lb, split up in 5-6 meals 20gs, then finally go to sleep right after i drink a 40g shake.

Well exercising your entire body will be more beneficial to "cutting" your abs.

[user123456789]

Well exercising your entire body will be more beneficial to "cutting" your abs.

ofcourse, which i am. you didn't ask for my entire body ^^.

[Alexia Dark]

damn, I feel like I'm reading a men's fitness magazine :( :)

Men's fitness magazines have pics.

I couldn't help myself :p.

[user123456789]

Men's fitness magazines have pics.

I couldn't help myself :p.

i'm sure shadow boxing can suffice this need. hopefully i can to, in 2-3 months.

[BAH HUMBBUG!]

i'm sure shadow boxing can suffice this need. hopefully i can to, in 2-3 months.

I would, but then I would just look really arrogant.

[user123456789]

I would, but then I would just look really arrogant.

post a pic dude. more motivation for me. in the most non homosexual way.

[BAH HUMBBUG!]

Oh, btw worked out arms today.

Did shoulders, biceps, triceps and forearms.

Down to 150/1lbs. Approx 15%-19% body fat.

[user123456789]

Oh, btw worked out arms today.

Did shoulders, biceps, triceps and forearms.

Down to 150/1lbs. Approx 15%-19% body fat.

WHere you live?

[BAH HUMBBUG!]

WHere you live?

The opposite end of the country.

[Orko Is King]

Push ups and pull ups are great. Also plyometrics are very good as well. Squats, pull ups are awesome for your back, dips, lunges, jumping lunges. Of course if you really want to gain you will have to lift iron. Unless you can rig things at home, with paint cans, empty milk gallons (filled with eater or sand etc.)


High protien foods are what you want to eat. Tuna, Salmon, Grilled skinless chicken and turkey, lean steaks, natural peanut butter, pork chops. Veggies, fruits, bean, whole wheats.

What's natural peanut butter? Also, as an ectomorph, will creatine help in building muscle? I'm already on a diet plan so I want to do everything possible to get in better shape.

[Orko Is King]

Aside from whey protein and good food, what else should I be eating/drinking???:confused:

[BAH HUMBBUG!]

What's natural peanut butter? Also, as an ectomorph, will creatine help in building muscle? I'm already on a diet plan so I want to do everything possible to get in better shape.

Umm, natural PB is natural PB. Just go to the super martket go to the isle where they sell PB and look on the labels, it should say all natural or 100% natural PB.

As for creatine as SB about it, he would know more than I do. But it is similar to roids in the manner that you should cycle on and off it in order to keep your gains. Plus from the people I know that have taken it, they disliked it for one reason or another.

I am not saying it is bad at all, but I just wouldn't reccomend it is all. Creatine will not help you get in better shape, it will help you gain mass/strength and some other benefits.

If you really want to get into better shape, start stretching everyday for at least 20 minutes. Take up Yoga. For your cardio instead of just doing something cardio vascular pick up a skill. Boxing, martial arts, basketball, football, soccer, ballet yes I said ballet, try it for a week or two and you will realise how far from being in phenomenal shape you are in. Gymnastics as well, or break dancing.

Or develop useful strength that you can apply instead of just looking good in a mirror. Plyometrics, Isometrics, Isotonics.

[BAH HUMBBUG!]

Aside from whey protein and good food, what else should I be eating/drinking???:confused:

Water is an obvious, juices that are 100% from the source are very good. V-8 low sodium is great for you. Fish, esp salmon, tuna is good too but for seafood you will want to look into the toxic levels and what amount a month is healthy to eat.

Veggies and fruits are a must for a healthy body and diet. Steak is great for you as well, chicken, tofu, brown rice, oatmeal.

[ShadowBoxing]

Water is an obvious, juices that are 100% from the source are very good. V-8 low sodium is great for you. Fish, esp salmon, tuna is good too but for seafood you will want to look into the toxic levels and what amount a month is healthy to eat.

Veggies and fruits are a must for a healthy body and diet. Steak is great for you as well, chicken, tofu, brown rice, oatmeal.they say about an oz of water per kilogram for a inactive person....double for an active

[user123456789]

they say about an oz of water per kilogram for a inactive person....double for an active

ok so... 150 lb / 2.2kg = 68.2 oz of water.. i drink around 4 L of water a day.. so thats 64 ounces...

so i should be drinking double that?

[ShadowBoxing]

ok so... 150 lb / 2.2kg = 68.2 oz of water.. i drink around 4 L of water a day.. so thats 64 ounces...

so i should be drinking double that?depending on how active you are yes (120oz should be fine)....space out (and gradually move up to) drinking it though, or else you risk killing yourself from over hydration

[user123456789]

depending on how active you are yes (120oz should be fine)....space out (and gradually move up to) drinking it though, or else you risk killing yourself from over hydration

holy crap... ok, i can definately do it..

and over hydration? thats possible?? explain

[Erich Weiss]

if you drink enough water you can drown yourself

[ShadowBoxing]

holy crap... ok, i can definately do it..

and over hydration? thats possible?? explainyou flush the sodium out of your system....then you die. You don't drown yourself...to do that you'd have to be force feed water

[user123456789]

if you drink enough water you can drown yourself

consciously??

[Erich Weiss]

consciously??

Yes. Also, dont' listen to Shadow, I hae a degree in Waterology

[user123456789]

you flush the sodium out of your system....then you die. You don't drown yourself...to do that you'd have to be force feed water

ditto, i just read it on some website.

ok so, SB, what do you suggest i drink while i run on my treadmill? Currently, its water, but do you know some miracle drink that doesn't have the calories of a gatorade/powerade, but replenishes the sodium & electrolyte content of my body?

and why do i somtimes get cramps in my ribs / side of my stomach when i run? how can i stop them from happening?

[ShadowBoxing]

edit

[ShadowBoxing]

ditto, i just read it on some website.

ok so, SB, what do you suggest i drink while i run on my treadmill? Currently, its water, but do you know some miracle drink that doesn't have the calories of a gatorade/powerade, but replenishes the sodium & electrolyte content of my body?

and why do i somtimes get cramps in my ribs / side of my stomach when i run? how can i stop them from happening?Just drink water...if you want gatorade or some crap like that drink it post workout and only have one....sodium will occur in foods you eat and a lot of fitness minded people will simply salt their eggs in the morning or something.

[Erich Weiss]

I dont' even know why I spent 7 years at Water University:mad:

[ShadowBoxing]

I dont' even know why I spent 7 years at Water University:mad:http://img.photobucket.com/albums/v481/turtle777/attention_whore.jpg

[Calvin]

http://img.photobucket.com/albums/v481/turtle777/attention_whore.jpg
And you're an irony whore.

[user123456789]

Just drink water...if you want gatorade or some crap like that drink it post workout and only have one....sodium will occur in foods you eat and a lot of fitness minded people will simply salt their eggs in the morning or something.

I run twice a day, but I also do calisthenics. Can you suggest when I do cardio and calisthenics?

right now, i run as soon as i get up & before i go to bed. After i run at night, i do my calisthenics, get my shake, and hit the sack. However, since i just ran, im really tired.

[ShadowBoxing]

I run twice a day, but I also do calisthenics. Can you suggest when I do cardio and calisthenics?

right now, i run as soon as i get up & before i go to bed. After i run at night, i do my calisthenics, get my shake, and hit the sack. However, since i just ran, im really tired.do you eat before you run

[ShadowBoxing]

And you're an irony whore.Because I started a thread to get attention and then.....yes, yes I would agree with that:o

[Calvin]

Damn right you will.

[ShadowBoxing]

Damn right you will.I'll agree with what I want to b*t*h...you don't tell me what to do:mad: :o

[Calvin]

I'll agree with what I want to b*t*h...you don't tell me what to do:mad: :o
I already did.

[Dangerous]

Fitness is good.

[user123456789]

do you eat before you run

for my morning run, nope, since i just wake up and run. after that morning run, i immediately drink a 40g protein shake + 140calorie carb bar.

from there, i eat a meal every 2.5 to 3 hours, and about an hour before my night run, i take my last meal. then i run, calisthenics, get my go-to-bed protein shake, and sleep.

suggestions?

[ShadowBoxing]

for my morning run, nope, since i just wake up and run. after that morning run, i immediately drink a 40g protein shake + 140calorie carb bar.

from there, i eat a meal every 2.5 to 3 hours, and about an hour before my night run, i take my last meal. then i run, calisthenics, get my go-to-bed protein shake, and sleep.

suggestions?yeah eat before you run (not a lot....but something). People who don't eat before they run are absolute morons (no offense....people have been spreading this myth for a while). The Military will frequently tout this practice as great fitness. However I don't know a lot of military guys who look like Arnold Schwarzenegger or Frank Zane. And if they do its likely that they would have looked that way regardless. No most I know carry small amounts excess bodyfat and are not particularlly attractive physically since they carry very little muscle mass as well. This practice was developed by endurance runners for some uneducated reason. You never want to engage in fitness or any activity without feeding yourself first. With no carbs in your system all you do is burn away lean tissue instead of burning away fat. Carbohydrates fuel the burning of fat, without it the body must go to its next available fuel source in order to "burn" that being lean tissue available in the body

[user123456789]

yeah eat before you run (not a lot....but something). People who don't eat before they run are absolute morons (no offense....people have been spreading this myth for a while). The Military will frequently tout this practice as great fitness. However I don't know a lot of military guys who look like Arnold Schwarzenegger or Frank Zane. And if they do its likely that they would have looked that way regardless. No most I know carry small amounts excess bodyfat and are not particularlly attractive physically since they carry very little muscle mass as well. This practice was developed by endurance runners for some uneducated reason. You never want to engage in fitness or any activity without feeding yourself first. With no carbs in your system all you do is burn away lean tissue instead of burning away fat. Carbohydrates fuel the burning of fat, without it the body must go to its next available fuel source in order to "burn" that being lean tissue available in the body

nothing else is wrong with my eating habits though? good.

so if i plan on doing a 2-3mile run, how many calories should i intake before my morning run, and how long do i wait to run after i intake that little morning energy push?

[ShadowBoxing]

nothing else is wrong with my eating habits though? good.

so if i plan on doing a 2-3mile run, how many calories should i intake before my morning run, and how long do i wait to run after i intake that little morning energy push?you burn about 400-500 calories an hour distance running.....so if it takes you thirty minutes....200-250 calories.

[FooYu]

Interesting thread Shadowboxing, I have two questions. First of all it might not seem like a serious question but it is. I have been farting like hell since i have been bulking, can the amount of protein affect my bowels ? :(.
The second question is how accurate are these online bodyfat measurers that ask you to measure your navel and necks etc?

[ShadowBoxing]

Interesting thread Shadowboxing, I have two questions. First of all it might not seem like a serious question but it is. I have been farting like hell since i have been bulking, can the amount of protein affect my bowels ? :(.
The second question is how accurate are these online bodyfat measurers that ask you to measure your navel and necks etc?first question: I have no idea what to tell you, except that I have the exact same problem. I don't think its the protien I think its the fiber I take in and all the veggies I eat too. I have learned to control at at this point....but it was bad for a while, I just wait until I am alone.

Your second question: Probably not very accurate....but they may be. I would get a professional to do it though, its better off

[FooYu]

Thanks for answering my questions, nice to know im not the only one who has to hold them in:).

[BAH HUMBBUG!]

ditto, i just read it on some website.

ok so, SB, what do you suggest i drink while i run on my treadmill? Currently, its water, but do you know some miracle drink that doesn't have the calories of a gatorade/powerade, but replenishes the sodium & electrolyte content of my body?

and why do i somtimes get cramps in my ribs / side of my stomach when i run? how can i stop them from happening?

Dude, I thought I was too concerned about what I eat and intake. A gatorade or two a day is not going to kill you. Don't worry that much about the calorie intake form drinking a couple of them (as long as you are not drinking two 64 oz or 32).

Bananas will help with your potassium, if you are not already eating them, and this in turn helps with the craps, also being hydrated enough as well as being used to the exercises you are doing. If I was to run a 10k right now I would crap up like crazy because I am not used to it.

So determine whether or not your fitness level is up to par with how hard you are pushing yourself. Remember it's all about burning fat if you want to get cut and ripped. So about 60% of your target heart rate is what you want to aim for.

[BAH HUMBBUG!]

Thanks for answering my questions, nice to know im not the only one who has to hold them in:).

It happens, it's due to the change overall in your diet as well as what you eat. I know eggs/whites are a huge reason for why I fart so damn much. I remember reading why your body does this exactly but I can't seem to recall what it was.

[ShadowBoxing]

It happens, it's due to the change overall in your diet as well as what you eat. I know eggs/whites are a huge reason for why I fart so damn much. I remember reading why your body does this exactly but I can't seem to recall what it was.neither can I....I still bet its the fiber and veggies

[BAH HUMBBUG!]

yeah eat before you run (not a lot....but something). People who don't eat before they run are absolute morons (no offense....people have been spreading this myth for a while). The Military will frequently tout this practice as great fitness. However I don't know a lot of military guys who look like Arnold Schwarzenegger or Frank Zane. And if they do its likely that they would have looked that way regardless. No most I know carry small amounts excess bodyfat and are not particularlly attractive physically since they carry very little muscle mass as well. This practice was developed by endurance runners for some uneducated reason. You never want to engage in fitness or any activity without feeding yourself first. With no carbs in your system all you do is burn away lean tissue instead of burning away fat. Carbohydrates fuel the burning of fat, without it the body must go to its next available fuel source in order to "burn" that being lean tissue available in the body

I am not disagreeing with this, just adding a couple more points that might help.

1) If you eat too much before you run/workout your body will not get it's best gains because you are still digesting the food, this takes blood away from your muscles that they need to exert themselves more efficiently.

2) I've read that a 1/2 hour is reccommended to digest your food before you run or workout. That way you don't have to worry about not getting peak performance and you have your fuel supply.

3) As far as burning muscle when you run, I am not sure "how much" muscle you will be burning. Unless SB has some numbers I do not think it would be that much, unless it is a common practice for you to not eat for a few hours then run long distances.

[BAH HUMBBUG!]

Yes. Also, dont' listen to Shadow, I hae a degree in Waterology

As far as this guy disregarding what SB has to say, he comes across as arrogant. I drank way too much water before, know what happened BoyScout? I threw it up, my body wouldn't let me intake that much. If you drink too much through out the day, I would listen to SB. Not to say this guy is wrong, but if he HAE a degree.

It doesn't show.

[Calvin]

neither can I....I still bet its the fiber and veggies
I thought protien did that to you?

[Calvin]

As far as this guy disregarding what SB has to say, he comes across as arrogant. I drank way too much water before, know what happened BoyScout? I threw it up, my body wouldn't let me intake that much. If you drink too much through out the day, I would listen to SB. Not to say this guy is wrong, but if he HAE a degree.

It doesn't show.
I can't believe you took it that seriously.

[ShadowBoxing]

I thought protien did that to you?might be that too

[Batty for Bats!]

Great THREAD! :):up::up: I've learned alot.

Its not so much as me being inactive, I get plenty exercise, I just eat too damn much. But I working on that now. PT? sounds alittle expensive:(. I cant swim either. But other than those things, I've shaping up rather nicely.

SB or anyone else... what's your take on the Atkins (or any other diet, whether low carb or calorie) would you recommend it? Or just try and watch what you eat, when, and how much? <- I'm tryin this one, but I seemed to be failing quit miserably. :(

[user123456789]

So determine whether or not your fitness level is up to par with how hard you are pushing yourself. Remember it's all about burning fat if you want to get cut and ripped. So about 60% of your target heart rate is what you want to aim for.

how do i calculate my max heart rate, target heart rate, etc?

and why is it 60%? shouldn't it be upwards of 100% if you want to burn the most calories?

[The Comedian]

ditto, i just read it on some website.

ok so, SB, what do you suggest i drink while i run on my treadmill? Currently, its water, but do you know some miracle drink that doesn't have the calories of a gatorade/powerade, but replenishes the sodium & electrolyte content of my body?

and why do i somtimes get cramps in my ribs / side of my stomach when i run? how can i stop them from happening?

Pedialyte

[user123456789]

Great THREAD! :):up::up: I've learned alot.

Its not so much as me being inactive, I get plenty exercise, I just eat too damn much. But I working on that now. PT? sounds alittle expensive:(. I cant swim either. But other than those things, I've shaping up rather nicely.

SB or anyone else... what's your take on the Atkins (or any other diet, whether low carb or calorie) would you recommend it? Or just try and watch what you eat, when, and how much? <- I'm tryin this one, but I seemed to be failing quit miserably. :(

When i went on my diet to lose 45 lbs, i didn't go on any 'fad' diet. IMO, they are too easy to fall back on, and once you are finished losing what you lost, its very easy to gain it back.

I ran 3 miles every day for 3 months, while eating around 1700 calories a day consisting of 60% carb, 30 % protein, 10 % fat. I took in as much fiber as I could by eating Raisin Bran 2 or 3 times a day. Sometimes i would munch on it without milk. This was during school, so instead of my usual 2 lunches, i would only eat 1. That simple, just cut back on a few things and exercise. For dinner, it was usually steak (seasoned with just salt & pepper) on some salad greens. No dressing, cause i used the steak juices to fulfill the flavor.

i took out ALL sweets, and that included gum. switched from chocolate milk at lunch to regular or 2% milk. no longer ate my lunch in 10 seconds, but took my time to eat. i started sleeping at least 7-9 hours a day as well.

the only cardiovascular exercise i did to lose weight was running. why? because it was the most comfortable for me, and i don't mind running mindlessly on a treadmill like a hamster AT ALL. i actually enjoy it more than outdoor running.

[user123456789]

Pedialyte

i've never seen it before. is it a specialty drink, or are they sold right next to the 'ades'?

[The Comedian]

You'd probably find it closer to the pharmacy, It's intention was for children with Dehydration or diahrea, but essentially it's just gatorade with a much lower sugar content

http://www.senecaprinting.com/images/archive/d20020515-Ross-Pedialyte_small.jpg

[user123456789]

thanks comedian, i'll look into it

[Batty for Bats!]

Thanks Batscout! I need to lose prolly 40 to 50 pounds. :( But its something I'll give a great deal of consideration. I would also like to run like a hamster, but we dont have a treadmill, so its fresh outdoors for me.

I was also wondering about this guys. What about soft drinks? I never drink anything besides Diet Dr. Pepper, its basically what I live on, but I do drink alot of water between glasses. Would you say that its safe? Or just lay off of them completely and stick to plain water?

[user123456789]

Thanks Batscout! I need to lose prolly 40 to 50 pounds. :( But its something I'll give a great deal of consideration. I would also like to run like a hamster, but we dont have a treadmill, so its fresh outdoors for me.

I was also wondering about this guys. What about soft drinks? I never drink anything besides Diet Dr. Pepper, its basically what I live on, but I do drink alot of water between glasses. Would you say that its safe? Or just lay off of them completely and stick to plain water?

don't let the word 'diet' fool you. they have artificial sweeteners & chemicals that aid in tooth decay & fat storage. lay off of ALL soft drinks.

water, water, water!

[BAH HUMBBUG!]

how do i calculate my max heart rate, target heart rate, etc?

and why is it 60%? shouldn't it be upwards of 100% if you want to burn the most calories?

First of all, HELL NO!!! If you expend too much energy you are getting into a lot of complications, not to mention pushing yourself past burning just fat, you will start using up what your body has, fat, muscle, carbs, everything if you push yourself that hard.

To figure out your target heart rate (approx, but still pretty close). Take 200-your age then it depends on what you are shooting for.

times that number by .80 or 80% to get the target heart rate for conditioning your cardiovascular system.

Times it by .60 or 60% to get the target heart rate for burning fat.

I do not know why it is these numbers, other than at these levels of exertion your body best conditions itself and burns fat best.

Your resting heart rate should be around 70-80, but of course the lower the better. For example Lance Armstrong has a resting heart rate of around 50. But by resting, that is what is meant, resting. Take your pulse right when you wake up to get the best result. Just take a coutn for 10 seconds then multiply by 6. :up:

[BAH HUMBBUG!]

Thanks Batscout! I need to lose prolly 40 to 50 pounds. :( But its something I'll give a great deal of consideration. I would also like to run like a hamster, but we dont have a treadmill, so its fresh outdoors for me.

I was also wondering about this guys. What about soft drinks? I never drink anything besides Diet Dr. Pepper, its basically what I live on, but I do drink alot of water between glasses. Would you say that its safe? Or just lay off of them completely and stick to plain water?

Well you do drink Diet, which is better, not good but better than regular sodas but cutting out juices, sodas any liquid with calories and sugar and carbs, and switching to just water or almost all water you can eliminate up to 2,000 or more calories per week.

But of course this depends on how many you consume. It's safe to lose between .5lb and 2lbs a week. So don't push yourself too hard and take it slow. Build yourself up. Run outdoors, it's better for you anyway. Don't worry about a treadmill. Don't run on the concrete though, bad for your joints and knees.

Also set up something to keep you motivated. Take a picture of yourself every week then look at them at the end of the month or take measurments of your body, wasit, thighs, neck and see how they decrease in size every week or month. Don't worry about the scale too much, because your weight will flucuate, especially once you really get going and start to gain muscle.

Also think of the health benefits or exercise. Losing 1lb of body weight, reduces the pressure on your knee joints by 4lbs :up:

[BAH HUMBBUG!]

You'd probably find it closer to the pharmacy, It's intention was for children with Dehydration or diahrea, but essentially it's just gatorade with a much lower sugar content

http://www.senecaprinting.com/images/archive/d20020515-Ross-Pedialyte_small.jpg

Also great for hangovers :up:

Oh while I am talking about alcohol. If anyone is working out but still has liquor on occasion or somewhat often, alcohol retards msucle development to a certain extent, just to let you know.

[BAH HUMBBUG!]

When i went on my diet to lose 45 lbs, i didn't go on any 'fad' diet. IMO, they are too easy to fall back on, and once you are finished losing what you lost, its very easy to gain it back.

I ran 3 miles every day for 3 months, while eating around 1700 calories a day consisting of 60% carb, 30 % protein, 10 % fat. I took in as much fiber as I could by eating Raisin Bran 2 or 3 times a day. Sometimes i would munch on it without milk. This was during school, so instead of my usual 2 lunches, i would only eat 1. That simple, just cut back on a few things and exercise. For dinner, it was usually steak (seasoned with just salt & pepper) on some salad greens. No dressing, cause i used the steak juices to fulfill the flavor.

i took out ALL sweets, and that included gum. switched from chocolate milk at lunch to regular or 2% milk. no longer ate my lunch in 10 seconds, but took my time to eat. i started sleeping at least 7-9 hours a day as well.

the only cardiovascular exercise i did to lose weight was running. why? because it was the most comfortable for me, and i don't mind running mindlessly on a treadmill like a hamster AT ALL. i actually enjoy it more than outdoor running.

Hey running is great for your body overall, it doesn't just work out your cardiovascular system but also tones your whole body :up: It truly is one of the great workouts you can do for youself.

[user123456789]

nice cool

[BAH HUMBBUG!]

Great THREAD! :):up::up: I've learned alot.

Its not so much as me being inactive, I get plenty exercise, I just eat too damn much. But I working on that now. PT? sounds alittle expensive:(. I cant swim either. But other than those things, I've shaping up rather nicely.

SB or anyone else... what's your take on the Atkins (or any other diet, whether low carb or calorie) would you recommend it? Or just try and watch what you eat, when, and how much? <- I'm tryin this one, but I seemed to be failing quit miserably. :(

You don't need to go on atkins, just eat 5-6 times a day and eat smaller portions. You don't need to finish everything on your plate. Also I don't think anyone has mentioned this yet.

It takes your body apporx 20 minutes to register you are full. This often leads to why people feel like "they have stuffed themselves." Because after eating for say 5 minutes your body is already full and doesn't need anymore but you still have more food on your plate and you still feel hungry, so you continue to eat, then your body registers you are full from the foor you already ate 20 minutes ago but there is now more food in your body then you need. Hence feeling stuffed and over eating. :up:

[user123456789]

i just got my 2nd wisdom tooth out...

help

[user123456789]

Hey running is great for your body overall, it doesn't just work out your cardiovascular system but also tones your whole body :up: It truly is one of the great workouts you can do for youself.

:up:

what's wierd is that i love swimming as well, but i just can't seem to last in the pool for more than 3-4 laps. i know swimming is a total body cardio workout, but still, when I can run 3 miles in 18 minutes, i was shocked i couldn't swim more than 3-4 laps.

[BAH HUMBBUG!]

:up:

what's wierd is that i love swimming as well, but i just can't seem to last in the pool for more than 3-4 laps. i know swimming is a total body cardio workout, but still, when I can run 3 miles in 18 minutes, i was shocked i couldn't swim more than 3-4 laps.

Well you do know that being too muscular is not the best body for a swimmer. Muscle weighs more than fat, and fat has boyance (sp), meaning it floats, msucle does not. A more muscular person will have to expend more energy to swim laps, while a person that is just slim or even a little chubby will not, because their fat or lack or muscle will not drag them down but instead help to keep them afloat.

[MakeMineMarvel]

5' 9"
155 lbs
Don't know my bf%, probably around 15% (I have a swimmers body, broad shoulders, slim waist, but i have a layer of fat that i want to get rid of. I'm decently toned, slim stomach, but nothing rock hard, and not the 'cut physique' i want to achieve.)
currently doing calisthenics & cardio (running)
eating 50 protein, 40 carb, 10 fat (mainly tuna, turkey, power bars, protein bars, protein shakes, whole grains, fruits, lots of water)
Sorry I was away for a bit -

Bah is close but I would go 1.5g/protein per pound of body weight if you want to gain and I would go 55/30/15 when it comes to protein/carb/fat intake. Kiss all milk and cheese goodbye as they don't digest as well and contribute to you not having the six-pack you want. Observe your calorie intake and up it if you want to add weight.

You will lose muscle mass if you are not on a weightlifting regimen. Your routine needs to focus on pyramiding your weights and focusing on negative reps (the action after the contraction of the muscle.) If you're going to be a 3 set person - use a warmup set to start bloodflow, then follow with a set of 12, 10 and then 8 reps. Challenge yourself. Try to set yourself up to be at the point of failure at 11, 9 and 7. If you can get a partner, try and chase that last set with negatives.

Trim the cardio to 3 times per week for 20 minute sessions, period.

[MakeMineMarvel]

nothing else is wrong with my eating habits though? good.

so if i plan on doing a 2-3mile run, how many calories should i intake before my morning run, and how long do i wait to run after i intake that little morning energy push?
If you want to gain muscle mass while dumping body fat, the two times a day run plus calisthenics has to go. One run per day, 3 to 4 days per week. Lift some weights, brother, lift some weights.

[GoldenAgeHero]

i wanna lose weight, like 40 pounds but i want to start out slow, how do i go about it?

[Mr. Socko]

Someone help me too, I want to get in shape.

[user123456789]

If you want to gain muscle mass while dumping body fat, the two times a day run plus calisthenics has to go. One run per day, 3 to 4 days per week. Lift some weights, brother, lift some weights.

my plan was to lose as much body fat as possible, while maintaining some sort of lean muscle mass with calisthenics because i don't have access to weights right now. i will in a month and a half.

[Mr. Socko]

I think I'm gonna buy that old Triple H book on how to get in shape.

[MakeMineMarvel]

When i went on my diet to lose 45 lbs, i didn't go on any 'fad' diet. IMO, they are too easy to fall back on, and once you are finished losing what you lost, its very easy to gain it back.

I ran 3 miles every day for 3 months, while eating around 1700 calories a day consisting of 60% carb, 30 % protein, 10 % fat. I took in as much fiber as I could by eating Raisin Bran 2 or 3 times a day. Sometimes i would munch on it without milk. This was during school, so instead of my usual 2 lunches, i would only eat 1. That simple, just cut back on a few things and exercise. For dinner, it was usually steak (seasoned with just salt & pepper) on some salad greens. No dressing, cause i used the steak juices to fulfill the flavor.

i took out ALL sweets, and that included gum. switched from chocolate milk at lunch to regular or 2% milk. no longer ate my lunch in 10 seconds, but took my time to eat. i started sleeping at least 7-9 hours a day as well.

the only cardiovascular exercise i did to lose weight was running. why? because it was the most comfortable for me, and i don't mind running mindlessly on a treadmill like a hamster AT ALL. i actually enjoy it more than outdoor running.
Just because your diet wasn't in a book doesn't make it better than a fad. Don't you think that if you went back to eating the foods you ate before your Raisin Bran and steak diet, you wouldn't regain the pounds? Of course you would, so why is that somehow better than the Atkins diet?

The Atkins book itself suggests a healthy exercise program. It also has a maintenance mode that allows higher carb intake as well. If you eat the way you did when you got overweight, you have to understand that attempting to go back to eating that way is going to cause the same problem. Period. Losing a good amount of weight and keeping it off requires permanent dietary changes, plain and simple.

The term "Atkins diet" is just a fancy way of saying low-carb. Bodybuilders have been using this concept to lean out for shows since before this diet was well known (I know it's been around since about 1970, but it didn't gain popularity until the 90's.) Lowering your carb and calorie intake has always been the most efficient way to lean out. Lowering just your carb intake has always been the most efficient way to drop fat.

[MakeMineMarvel]

my plan was to lose as much body fat as possible, while maintaining some sort of lean muscle mass with calisthenics because i don't have access to weights right now. i will in a month and a half.
What is your calisthenic workout?

[user123456789]

Just because your diet wasn't in a book doesn't make it better than a fad.

i guess you overlooked three simple letters in my post

When i went on my diet to lose 45 lbs, i didn't go on any 'fad' diet. IMO...

IMO= In my OPINION. Batty for Bats asked for any input, and I just gave him my personal experience. MMM, it seems like you have a ton of knowledge and i'd appreciate further advice. I'll definately be trying the negative sets.

What is your calisthenic workout?
Pushups (Military & Diamond), Situps (Bicycle & crunches), Pull ups, Chin ups, and squats.

edit: forgot leg raises

Also, when you say take out the Milk + Cheese from my foods, does that include Skim Milk?

[BAH HUMBBUG!]

I think I'm gonna buy that old Triple H book on how to get in shape.

You don't need it. Period.

[BAH HUMBBUG!]

i wanna lose weight, like 40 pounds but i want to start out slow, how do i go about it?

I thought I already gave you advice? :confused:

[BAH HUMBBUG!]

Okay this is to Goldenagehero, Mr. Socko and ANYONE that wants to start losing weight and getting in better shape.

1) Determine your goal. Lose 20lbs of fat, 40lbs, lower cholesterol, look better naked, whatever. Make sure you set a goal for yourself.

2) Try and educate yourself a little about eating healthy for life and exercise. It will motivate you and help keep you going if you know what to do on your own and not need to rely on others.

3) Asses how in or out of shape you are. See how many pushups you can do before you stop. See how many laps you can jog around a track or for how many minutes before you get tired.

4) Cut out the fast food, period! Buy and learn what foods are healthy for you, whole wheats, fruits, veggies, fish, lean steak, good carbs etc. Lots and lots of water.

5) Always start off slow, or else you risk injury and setting yourself back further.

6) Be patient, it will takes months to drop 20-40lbs or even a year. So think long term.

7) Positive thinking and determination. Mind over matter can not be stressed enough here. You CAN do it if you put your mind to it.

Okay now that I have made some important points (I think I covered the basics, if Calvin, Makeminemarvel, SB or anyone wants to add more feel free) it's time to get you started.

Start off at 40%-60% of your max. Like I said you need to determine first what your limits are in order to do this, but this way you will give yourself plenty of leaway to build up your body for more intense workout sessions.

So if it takes you say 10 minutes to run a mile and you are wiped out after, jog at an 14-16 minute pace. If you can do say 20 pushups once before you are again wiped and can do no more. Do three sets of 6-12.

Starting off this low may seem tedious but this will ensure that you will not hurt yourself or you will not be too sore to do anything the next day.

Try taking up an activity instead of just doing boring cardio on a treadmill or bike. Martial Arts, boxing, sports, etc. Get out of the house and exercise.

Basic exercises at home you can do that require no weights and will help you start off your workout are.

Pushups
Dips on your bathtub: sit on the edge of your tub facing away, put your palms down so your fingers hang over the edge, then scoot your feet out so your butt lifts off of the tub then slowly lower yourself until your butt almost touches the ground, then press yourself back up. You should feel strain in your triceps.

Crunches
squats or wall sits
lunges
calf raises

Yes those are basic exercises, but they will get you started in ther right direction and give you some basis for getting your body in shape before you join a gym or buy home equipment.

Hope that helps.

[BAH HUMBBUG!]

Sorry I was away for a bit -

Bah is close but I would go 1.5g/protein per pound of body weight if you want to gain and I would go 55/30/15 when it comes to protein/carb/fat intake. Kiss all milk and cheese goodbye as they don't digest as well and contribute to you not having the six-pack you want. Observe your calorie intake and up it if you want to add weight.

You will lose muscle mass if you are not on a weightlifting regimen. Your routine needs to focus on pyramiding your weights and focusing on negative reps (the action after the contraction of the muscle.) If you're going to be a 3 set person - use a warmup set to start bloodflow, then follow with a set of 12, 10 and then 8 reps. Challenge yourself. Try to set yourself up to be at the point of failure at 11, 9 and 7. If you can get a partner, try and chase that last set with negatives.

Trim the cardio to 3 times per week for 20 minute sessions, period.

Well, that's not necessarily true. It really depends on a couple things.

1) The individual

2) How big you want to get

.5g to maintain and .7-1 gram per body weight to gain. More than that and you really want to gain. If you really want to pack on the msucle then go for 1.5g-2g but that also means you will really need to pump hard to not gain fat.

[BAH HUMBBUG!]

my plan was to lose as much body fat as possible, while maintaining some sort of lean muscle mass with calisthenics because i don't have access to weights right now. i will in a month and a half.

You have three options.

1) Bulk up first then cut

2) Cut then Bulk up

3) Do both at the same time

Now from what I have learned, 3 will take the most time. Others may disagree, but dumping body fat while gaining size and cutting is hard and time consuming. If you don't have access to weights right now, looks like option 2 is your best bet.

[user123456789]

thanks BH. any specifics to helping me get extremely cut?

and no milk / cheese at all right? not even skim milk?

[BAH HUMBBUG!]

thanks BH. any specifics to helping me get extremely cut?

and no milk / cheese at all right? not even skim milk?

Well there are different ways to do it. Plus what do you mean by extremley cut? And do you just want to look good or do you actually want your new body to be functional?

The obvious and fast route is a low carb diet but I would not reccommend this.

From what I have read it sounds like so far you are doing the right thing. Eat 5-6 times a day, maybe even 7 depending on your days. Eat small meals, at least .5g of protein per lb of body weight. So if you weigh 155lbs eat 77g of protein a day.

You can have milk and cheese but obivously non fat is best and not in large amounts. Fruits veggies. Grilled chicken, steaks, 100% whole wheats, salmon, tuna, fish natural peanut butter, almonds, pecans are both great for you, oatlmeal. As you know lots of water. And cardio at least twice a week no more than 4/5.

If you really want to burn fat 60% of your target heart rate. Now here is the tricky part. Most people say 20-30 minutes. But when you really start burning fat is when you are sweating. For me at about 60% it takes at least 7-10 minutes before I start to sweat, and about 15-20 before I get a really good sweat going.

So if you go for 20 minutes and you don't really break a sweat, try 30 or 40 minutes. Also if you are using a machine, don't trust those calorie meters. They are not accurate.

Don't over train. The rest is up to your will power and genetics.

[user123456789]

Well there are different ways to do it. Plus what do you mean by extremley cut? And do you just want to look good or do you actually want your new body to be functional?

Well with functionality comes 'the look,' no?

The obvious and fast route is a low carb diet but I would not reccommend this.

From what I have read it sounds like so far you are doing the right thing. Eat 5-6 times a day, maybe even 7 depending on your days. Eat small meals, at least .5g of protein per lb of body weight. So if you weigh 155lbs eat 77g of protein a day.

roger

You can have milk and cheese but obivously non fat is best and not in large amounts. Fruits veggies. Grilled chicken, steaks, 100% whole wheats, salmon, tuna, fish natural peanut butter, almonds, pecans are both great for you, oatlmeal. As you know lots of water. And cardio at least twice a week no more than 4/5.

i'll be doing 5 workouts a week then. probably 40+min runs.

If you really want to burn fat 60% of your target heart rate. Now here is the tricky part. Most people say 20-30 minutes. But when you really start burning fat is when you are sweating. For me at about 60% it takes at least 7-10 minutes before I start to sweat, and about 15-20 before I get a really good sweat going.

220-age* 60% right? or is it (220-age*80%)*60%

So if you go for 20 minutes and you don't really break a sweat, try 30 or 40 minutes. Also if you are using a machine, don't trust those calorie meters. They are not accurate.

same here. i dont break a sweat easily. what are your thoughts on HIIT? isn't that better than all-the-time 60%BP fat burning?

Don't over train. The rest is up to your will power and genetics.
Will power is not a question. Genetics may hurt me. I want to be very cut, toned, with "tight" skin. Any tips on achieving the "tight" skin? So far everyone's just said take out milk / cheese from my diet.


:up:

[BAH HUMBBUG!]

Originally Posted by BAH HUMBBUG!
Well there are different ways to do it. Plus what do you mean by extremley cut? And do you just want to look good or do you actually want your new body to be functional?

Well with functionality comes 'the look,' no?

The obvious and fast route is a low carb diet but I would not reccommend this.

From what I have read it sounds like so far you are doing the right thing. Eat 5-6 times a day, maybe even 7 depending on your days. Eat small meals, at least .5g of protein per lb of body weight. So if you weigh 155lbs eat 77g of protein a day.

roger

You can have milk and cheese but obivously non fat is best and not in large amounts. Fruits veggies. Grilled chicken, steaks, 100% whole wheats, salmon, tuna, fish natural peanut butter, almonds, pecans are both great for you, oatlmeal. As you know lots of water. And cardio at least twice a week no more than 4/5.

i'll be doing 5 workouts a week then. probably 40+min runs.

If you really want to burn fat 60% of your target heart rate. Now here is the tricky part. Most people say 20-30 minutes. But when you really start burning fat is when you are sweating. For me at about 60% it takes at least 7-10 minutes before I start to sweat, and about 15-20 before I get a really good sweat going.

220-age* 60% right? or is it (220-age*80%)*60%

So if you go for 20 minutes and you don't really break a sweat, try 30 or 40 minutes. Also if you are using a machine, don't trust those calorie meters. They are not accurate.

same here. i dont break a sweat easily. what are your thoughts on HIIT? isn't that better than all-the-time 60%BP fat burning?

Don't over train. The rest is up to your will power and genetics.
Will power is not a question. Genetics may hurt me. I want to be very cut, toned, with "tight" skin. Any tips on achieving the "tight" skin? So far everyone's just said take out milk / cheese from my diet.

1. Yes and No. It may and it may not. It depends on various things, your workout routine, your diet, your cardio regiment. I mean you could have tons of functional strength but not looked ripped like Bruce Lee or Van Damm, Bradd Pitt, Tobey in SM or Arnold. But you could be a lot faster, stronger, quicker, more flexible, more stamina etc.

Example Jason Kidd, the guy has lots of functional strength and yes he is in great shape but he doesn't have that super ripped look. Or Jason Statham, tons of functional strength and in really good shape but may not quite have the definition you are looking for.

2. Okay :up:

3. By 5 workouts, do you mean working out 5 times a week? 40 minutes, well it really depends on how much you sweat.

4. Yes you got it right. 220-age multiply by .80/80% for cardio training aka developing your lung capacity (Lance Armstrong). Multiply by .60/60% to really burn excess fat.

5. HIIT? What's the abbreviation? And any type of cardio you do, if you want to burn fat, you want your target heart rate to be at 60%.

[The Hurricane]

I was curious. I work out 3 times a week 2 just doing weight training and 1 doing just cardio. I go each session for an hour with a personal trainer. I have seen great results with the weight training but I cant seem to tone my body. Well mainly my stomach and chest. Now I go out drinking on average 3 nights a week and probably have 10 beers each time. Would this intake of beer be stopping me from loosing this excess weight or do I need to exercise doing more cardio to gain results?

[ShadowBoxing]

I was curious. I work out 3 times a week 2 just doing weight training and 1 doing just cardio. I go each session for an hour with a personal trainer. I have seen great results with the weight training but I cant seem to tone my body. Well mainly my stomach and chest. Now I go out drinking on average 3 nights a week and probably have 10 beers each time. Would this intake of beer be stopping me from loosing this excess weight or do I need to exercise doing more cardio to gain results?The Beer isn't helping thats for sure. But in order to look like a celebrity you need to follow an extremely strict diet similar to the one I posted many pages back. Also you're either and ectomorph (in which case you probably would be toned) a mesomorph or an endomorph (would would have to do INTENSE cardio at least 4 times a week to see tone plus a calorie restricted diet similar to mine but lessen considerably).

[BAH HUMBBUG!]

I was curious. I work out 3 times a week 2 just doing weight training and 1 doing just cardio. I go each session for an hour with a personal trainer. I have seen great results with the weight training but I cant seem to tone my body. Well mainly my stomach and chest. Now I go out drinking on average 3 nights a week and probably have 10 beers each time. Would this intake of beer be stopping me from loosing this excess weight or do I need to exercise doing more cardio to gain results?

Yeah bud, cut out the beer, if you are going to drink beer, drink light and keep it to 3 not just from a getting in shape stand point but also for your health.

[MakeMineMarvel]

Well, that's not necessarily true. It really depends on a couple things.

1) The individual

2) How big you want to get

.5g to maintain and .7-1 gram per body weight to gain. More than that and you really want to gain. If you really want to pack on the msucle then go for 1.5g-2g but that also means you will really need to pump hard to not gain fat.
Protein is not the nutrient that makes you fat, so upping your protein intake is not going to up the possibility of you getting fat. Higher caloric, carb and fat intake maintain that responsibility.

I will agree that it depends on how much you want to gain, but I have trained a number of people and when going through their diet I tended to find out that many already were getting .5-.7 grams per pound. While going to 1 will obviously help growth over staying stagnant, going to 1.5 (not 2 - 2 is for hardcore gainers) is a solid amount without creating unnessecary waste.

[BAH HUMBBUG!]

Protein is not the nutrient that makes you fat, so upping your protein intake is not going to up the possibility of you getting fat. Higher caloric, carb and fat intake maintain that responsibility.

I will agree that it depends on how much you want to gain, but I have trained a number of people and when going through their diet I tended to find out that many already were getting .5-.7 grams per pound. While going to 1 will obviously help growth over staying stagnant, going to 1.5 (not 2 - 2 is for hardcore gainers) is a solid amount without creating unnessecary waste.

If you intake more Protein than you can burn or use to build muscle, yes it will put fat on your body. But that is why I said 2g per.

[The Ether]

I usually work three muscles a day 2 different muscles and my abs. I don't put to much weight cause I mostly want my body to be cut and my body mass is just fine IMO.