[QUOTE=drake;25056723]what does that powder shit do to people who don't have proper diets[/QUOTE]
It is essentially a dairy product. Whey comes from milk among other proteins. It allows you to get the protein without the fat or having to drink a lot of milk. Its basically the concentration that is important. Some powders also pack in multi-vitamin aspects or other nutrition i.e. fruits and veggies.
i took fitness class in school and i've got results
[QUOTE=Big Dumb American;25405972]Criminy! I went and spoke to a trainer at the gym today,and he said someone of my size (6'5, 185 lbs) needs to eat about 3700 calories worth of food per day, with 45% of that being protein, 30% of it as carbs, and 25% of it as fat if I want to see dramatic increases in muscle weight now that I've started working out heavily.
I'll almost have to triple my food intake. How the hell am I supposed to eat that much?[/QUOTE]
Like I said before, nuts like cashews have lots and lots of calories. A little more than a handful is like 300+ so just try that. Also, chocolate milk is really good after your workout.
[QUOTE=Big Dumb American;25406272]I'll explode.[/QUOTE]
They don't have to be big meals. Breakfast, nuts and other snacks, lunch, more snacks, dinner, snacks, sleep, rinse repeat
Just try to have 4 decent size`real` meals, and in between them have some good snacks
[QUOTE=VQ35HR;25056416]
oh and hot girls work out too
[img_thumb]http://i52.tinypic.com/35daxdk.jpg[/img_thumb][/QUOTE]
Yes, they do but I don't find those ^ type very "hot". I'd appreciate it if my female was less muscular than me.
What is your favorite bodybuilder/powerlifter/strength athlete, guys? Mine is by far Mariusz Pudzianowski:
[img]http://www.mmalinker.com/wiki/images/f/f3/WSM.jpg[/img] [img]http://1.bp.blogspot.com/_QXh7WhyDF7A/SOOK4PHzTVI/AAAAAAAAAEo/EFMLcxafG50/s1600/pudzianowski.jpg[/img]
Also, I'd like to emphasize about form when making a particular exercise (I'm with you, OP)... I see it all the time at the gym where I go; Guys bouncing EZ curl bars or applying leverage to the bar, for instance... *facepalm
I think Frank Zane has a great physique. He is toned yet muscular at the same time:
[IMG]http://i55.tinypic.com/1183whz.jpg[/IMG]
and yeah I really hate when people do the same weight as me with proper form, where I do 6 or so reps and they do 10 with a super :smug: face like they own the place, while they're getting one step closer to ripping a muscle lol
Sup guys, I've been bodybuilding since May now and I now have an excellent six-pack BUT I am the skinniest fuck ever. (6" with 140lbs, oh come oon)
and I have a few questions:
1. How can I gain muscle while at the same time keeping my Six-pack and not gaining fat?
2. What are some alternatives to supplements (I don't have access to ANY of them, not even protein shakes)?
3. How much protein and carbs should I eat? (more carbs or more protein?)
oh and all I have is some 10kg dumbbells, and I'm too broke right now to afford new weights.
Thanks in advance.
[QUOTE=Porcupine162;25397309]I'm currently 65kgs at 180cm, bulked up from 55kgs starting weight. Same height essentially. Most of that is lean mass, or water weight. Bodyfat has increased by 0.5%. I eat about 3000-3500 calories a day. High protein, moderate carbs and moderate fats.
I'm doing Stronglifts, planning to finish that and move onto DC training when I can.
Lifts are;
Squats: 80kg
Deadlift: 90kg
Bench: 55kg
Pics of OP?[/QUOTE]
You should aim for a higher bench, maybe at least add 10kg and do less reps.
I'm fairly lean so I don't pack much weight on my deadlifts and benches, but here's what I usually lift (not my max lift):
Bench: 70kg
Deadlift: 80kg
Dumbell Curls: 20kg
Age: 17
Weight: 64.7kg
[QUOTE=Monkey pie;25398830]
this is a body building thread, posting progress is normal.[/QUOTE]
Progress pics intrinsically are nothing bad. I meant his attitude.
My absolute idol is my father, and Jack Lalanne. Nobody else. Lalanne in my opinion was the absolute epitome and master of health, nutrition, excersise, mental/spiritual well being, and can't forget; motivation!
[URL]http://www.youtube.com/watch?v=NEboAJf9UVc[/URL]
[URL]http://www.youtube.com/watch?v=vBVk071N88M&feature=related[/URL]
[URL]http://www.youtube.com/watch?v=0Jq4o2Zx4ZQ&feature=related[/URL]
Truly is amazing how ahead of his time he was, and..honestly? Still is. 95 years old and still trying to kick Americas ass into shape! I used to post here years ago about weight lifting, nutrition and excersise, still do, but it's amazing how much time flew by and how much progress was made; physically and spiritually.
Even tried out a Lalanne juicer for the hell of it when they were on sale for 40 bucks at Bed Bath and Beyond, never looked back. Fucking thing changed my life and really opened my mind about food in a way I never saw possible. Expensive and can't afford it anymore, but great little thing, and great quality for what you get. Got it mostly for carrots, celery, apples and oranges since I do constant colon cleansing and bodily testing for physical and mental reasons.
Best natural colon cleanse -EVER-: Good for ya too! SUPER DRINKS FTW
1 Delicious Red Apple unpeeled
3 Long Sticks of Celery washed
4 medium sized carrots
MOAR FUCKING CELERY
MOAR FUCKING CARROTS
Juice -or- blend, I prefer blender due to the pulp..and you know, fiber. Everyone knows that. You juice for nutrients and vitamins for fast, and in HUGE amounts. You blend for -everything-
A cup of hot piping Multi-berry zinger tea added in and blended/juiced further into a fine nasty ass sludge *tases decent*
Dash of cinnamon
Dash of American and Korean Ginseng
Dash of pepper
BIT of honey
GOOD TO GO MUFFUCKA. Decent amount of calories which is why I prepare this everyday in the morning before the day starts to replace a normally sugar-ridden carbohydrate ridden bowl of cereal. I'd kick in good carbs and protein from eggs and whole grain, but my body doesn't do well with food in the morning, never has. Get very sluggish and tired because of it so I skip and snack of super foods and healthy snacks throughout the day *Body doesn't work well with milk and cereal anymore, bad reaction to carbs due to unknown issues which I cannot solve ATM, nor can doctor, but have learned how to fix it and change my life because of it*
Drink that shit everyday in the morning or this for lunch and you'll be cleaning and shitting your colon out in no time, and good for ya! I know you're not supposed to mix foods so heavily and should separate certain foods 15-30 minutes before the next, but drinks like this have made life amazing :)
Also great is a pure celery fast. Dangerous, very dangerous, but very thrilling and challenging. Drop fat like a bomb if you combine that with intense cardio like high-speed jumprope or longass walks with a heavy backpack. Dehydration and deprivation are large keys, but they are to be aware of and expected. Did this on my own without doctors aid for 3 weeks and lost a good 28 pounds of weight, all fat as well. Sadly going back to a normal diet which would not BRING the fat back was very difficult, but it was managed. Very slowly crept back into a normal healthy diet and kept the fat off.
I'd say for those who are overweight, definitely consult your doctor about a colon cleanse or a *colonic*. ALways research first to expect why your doctor will tell you no.
If you don't believe me, trust me...try it out for yourself. Very very dangerous and can result in massive muscle loss if not properly managed and balanced, but that is too be expected. And that's part of it...It's a challenge. Spiritual or mentally is how to look at it, IMHO. I did it for a challenge and would love to do it again since I did it right. Was very painful and a terrible experience, but what it did for my body when I was finished was amazing. Clean colon, clearer skin, healthier hair and nails, better feeling body in general, less body aches and muscle aches, etc'. I lost a good 6 pounds when I succesfully cleaned out my colon with enemas, was -DISGUSTING-. The stuff that comes out when you get -deep- into the colon by using natural lemon juice or brown vinegar as a detergent to clean the colon is very nasty. The stuff that comes out needs no description, it describes itself.
But my advice means little to nothing, I don't even lift weights. I do just body excersises and -tons- of cardio, stretching, pilates, meditation, etc'. Never lifted because I don't enjoy it and it's not a part of what I need for my life. My life is built on being fast, not strong. Everything I do I make a challenge, especially chores and errands, etc'. IMHO if you wanna get fit without spending a dime, your body, a chair and the outside, and a -GOOD- diet is all you need. All about the diet, has to be -totally- perfect without any flaws.
That about wraps it up for me. Gnight folks!
What I do at breakfast is crack an egg and put that in a bowl, take a slice of whole-grain bread, dip it in the egg and put it on the frying pan.
Way more protein than the average slice of bread and FUCKING delicious too.
[QUOTE=NotMeh;25435684]Sup guys, I've been bodybuilding since May now and I now have an excellent six-pack BUT I am the skinniest fuck ever. (6" with 140lbs, oh come oon)
and I have a few questions:
1. How can I gain muscle while at the same time keeping my Six-pack and not gaining fat?
2. What are some alternatives to supplements (I don't have access to ANY of them, not even protein shakes)?
3. How much protein and carbs should I eat? (more carbs or more protein?)
oh and all I have is some 10kg dumbbells, and I'm too broke right now to afford new weights.
Thanks in advance.[/QUOTE]
cut out as many carbs as you can eat more protein
no white bread
no bread products at all if you can help it
no chocolate, no junk food at all
lots of lean meat,
[QUOTE=Firerain;25439305]cut out as many carbs as you can eat more protein
no white bread
no bread products at all if you can help it
no chocolate, no junk food at all
lots of lean meat,[/QUOTE]
Yeah that sounds right but where will I get my energy from if I don't eat carbs?
[QUOTE=NotMeh;25440439]Yeah that sounds right but where will I get my energy from if I don't eat carbs?[/QUOTE]
You could divide your month in short weightlifting/cardio periods. The most efficient way is to do a long mass period before a ketosis + cardio period.
Btw six-packs aren't as cool as you think. Everyone has one if they have a low fat%.
[QUOTE=NotMeh;25435684]Sup guys, I've been bodybuilding since May now and I now have an excellent six-pack BUT I am the skinniest fuck ever. (6" with 140lbs, oh come oon)
and I have a few questions:
1. How can I gain muscle while at the same time keeping my Six-pack and not gaining fat?
2. What are some alternatives to supplements (I don't have access to ANY of them, not even protein shakes)?
3. How much protein and carbs should I eat? (more carbs or more protein?)
oh and all I have is some 10kg dumbbells, and I'm too broke right now to afford new weights.
Thanks in advance.[/QUOTE]
If you actually want to get big don't worry about your pretty little six pack.
To gain weight you need an excess of calories everyday and you need to lift obviously. Forget about being lean and focus on giving your body all the calories (proper amounts of protein, carbs and fats) it needs until you reach your goal in terms of strength. Then you can start cutting back and trying to get lean while maintaining your muscle.
[QUOTE=hansjurgen;25440945]If you actually want to get big don't worry about your pretty little six pack.
To gain weight you need an excess of calories everyday and you need to lift obviously. Forget about being lean and focus on giving your body all the calories (proper amounts of protein, carbs and fats) it needs until you reach your goal in terms of strength. Then you can start cutting back and trying to get lean while maintaining your muscle.[/QUOTE]
Alrighty, I'll try bulking up for the first time in my life.
I've been a skinny shit for my entire life so at least I know that it'll be very easy for me to cut if I ever change my mind.
[QUOTE=NotMeh;25435684]Sup guys, I've been bodybuilding since May now and I now have an excellent six-pack BUT I am the skinniest fuck ever. (6" with 140lbs, oh come oon)
and I have a few questions:
1. How can I gain muscle while at the same time keeping my Six-pack and not gaining fat?
2. What are some alternatives to supplements (I don't have access to ANY of them, not even protein shakes)?
3. How much protein and carbs should I eat? (more carbs or more protein?)
oh and all I have is some 10kg dumbbells, and I'm too broke right now to afford new weights.
Thanks in advance.[/QUOTE]
it's really hard to gain muscle yet keep toned at the same time, you're going to see amazingly slow progress if you're so into keeping your sixpack the whole time
[editline]16th October 2010[/editline]
[QUOTE=NotMeh;25441183]Alrighty, I'll try bulking up for the first time in my life.
I've been a skinny shit for my entire life so at least I know that it'll be very easy for me to cut if I ever change my mind.[/QUOTE]
Nice, but don't go overboard. Just eat a calorie surplus, eat constantly and eat as healthy as possible. Have lots of protein and if you lift hard you should be well on your way!
So, i finally did my squats for the first time at the gym (It was on one of those bars that moves almost-vertically on the rails, since they don't have a rack for squats with free weights, which i read was better, but that's not really important).
And they killed me.
I did 20 reps all together with about 90 or so pounds (don't laugh, first time) and today my legs are sore as hell.
Feels good though.
Only downside is i'm leaving for work in a few minutes and have to stand on a shitty concrete kitchen floor from now until about 12:30AM when i get off.
But my 2nd day of weight lifting/running went well.
Squat cage.
They're really good for beginners, since they have the failsafe incase you can't take the weight.
I'm having a hell of a time meeting the calorie requirements I was given. I'm not a very hungry joe, and trying to cram this much food down my gob is making me feel all bloaty and gross.
Just make sure you're getting good protein.
Working out should make you hungry too, it does for me.
[QUOTE=BuDSpOoNce;25437226]You should aim for a higher bench, maybe at least add 10kg and do less reps.
I'm fairly lean so I don't pack much weight on my deadlifts and benches, but here's what I usually lift (not my max lift):
Bench: 70kg
Deadlift: 80kg
Dumbell Curls: 20kg
Age: 17
Weight: 64.7kg[/QUOTE]
The fuck.
Are you short or something? I always thought you were bigger than me but I'm about 10 lbs heavier.
[editline]16th October 2010[/editline]
and I'm 6'0
and under 10% bodyfat
Can I ask you guys a question?
Do you think corporations and media have over-complicated losing weight and building muscle? I sure as hell do. TBH I think most of the world has turned something so simple and basic into something that should not be so complicated. Losing weight is not difficult at all and it requires little knowledge unless you wanna cut down every single ounce of bodyfat. I found that in my journey, losing weight was hard due to the life my family lives and what burden it can put on me, and having to give up foods I absolutely loved and still kinda crave even after 3 years.
It's cool and all if you -wanna- turn it into a science if you love challenge and the thrill of it, but the way I see it, it is -way-, -WAY- too over complicated by media like it's some sort of college education. Diet overhaul, cardio, a chair, the outside, and a willpower is TBH I found all you need to fulfill your dreams.
[QUOTE=NotMeh;25440439]Yeah that sounds right but where will I get my energy from if I don't eat carbs?[/QUOTE]
Fats you dumb dumb.
[QUOTE=Firerain;25439305]
lots of lean meat,[/QUOTE]
the meat doesn't need to be lean. Fat is a great source of energy, especially if you're going low carb. Trying to get all of your energy from protein alone is pretty much impossible
[editline]16th October 2010[/editline]
[QUOTE=JaegerMonster;25451509]Fats you dumb dumb.[/QUOTE]
fats (particularly monounsaturated and polyunsaturated) are good for you and they don't make you fat
Dietary fat does not equal body fat, that's not how the human body works. Dietary fat can be metabolized just like anything else
[editline]16th October 2010[/editline]
seriously america could stop being the fattest country in the world if people realized this. I get ticked off when I go to the grocery store and all I can find is supposedly healthy "nonfat" yogurt that is just loaded down with refined sugar. I had to go one of those alternative lifestyle healthfood stores to find any yogurt that had less than 15 grams of sugar
[QUOTE=VQ35HR;25380441]Two day routine is the shortest you`ve seen? You saying you've never seen anyone do one day all body routines?
Oh and thanks for trying but I finish this routine in exactly an hour per workout, I take timed rests and I do 2-3 exercises per bodypart.
Also, this routine is doing wonders for me, I don't know why you think it's so bad. I do squats, deadlifts, rows, hamstring curls, and then biceps on one day. If that takes you more than an hour than you're taking too long. I just don't see a point in doing more than 3 exercises for a body part per workout, which is what you get if you have a routine where you only have a few bodyparts per day.
Oh, and by only having a 2 day split, I optimize my muscle rest time, since they always get a good 48 hour rest, then get blasted again. Really, anything more than a 48 hour rest for a muscle is too much. The muscles don't think of your workout as exercise but as a casual thing that happens once in a while since the rest is so long. But if you do it in small breaks that give you enough rest but not too much, you induce hypertrophy since the muscles know they need to get bigger/stronger for next time.
In short, anything more than 48 hours rest is unncessary, and my workout only takes 1 hour and I do at least sets of 3 for everything, so how is this the worst routine ever??????
[editline]13th October 2010[/editline]
Plank, weighted abs exercises, dragon flags, hanging leg raises.[/QUOTE]
Yep, I've been bodybuilding for a few years now and that's the first I've heard anyone say a 2day routine works wonders. Also, like I said, doing a lower body workout then an upper body workout (or vise versa) is not a good things to do, it just doesn't make any sense. I've been to a few gyms over the years and no one I've spoken to ever does this. Every routine works different for each person, if this routine works for you, then go for it ... but to me, a 5day routine is better since you can focus all that time and effort on the one part your training.
[QUOTE=hahaha221;25450496]Can I ask you guys a question?
Do you think corporations and media have over-complicated losing weight and building muscle? I sure as hell do. TBH I think most of the world has turned something so simple and basic into something that should not be so complicated. Losing weight is not difficult at all and it requires little knowledge unless you wanna cut down every single ounce of bodyfat. I found that in my journey, losing weight was hard due to the life my family lives and what burden it can put on me, and having to give up foods I absolutely loved and still kinda crave even after 3 years.
[/QUOTE]
it's partly the media hawking shitty fad diets and pseudoscientific claims and partly people wanting to lose weight but not wanting to put any effort into it. And both of these things perpetuate each other, creating some sort of terrible ouroboros. I agree that it's not that hard to eat a health diet and lose weight, it's just that this truth is basically buried under mountains of lies and nonsense and "GREEN TEA BURNS BELLY FAT" and i just wanna beat that dumb stomach up and tell it that you can't spot reduce you jackass
[QUOTE=Perfumly;25446527]The fuck.
Are you short or something? I always thought you were bigger than me but I'm about 10 lbs heavier.
[editline]16th October 2010[/editline]
and I'm 6'0
and under 10% bodyfat[/QUOTE]
I'm only 175cm tall and under 15% bodyfat, so that's probably it.
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