[QUOTE=nottherealBinsky;26758237]
Binsky, be the best yourself you can be[/QUOTE]
fixed :D
Guys I got a huge problem in the gym.
I recently got a friend to be my gym partner, but he's so unreliable. Since I've started working out with him we hardly ever go. Mainly because he's a night person. He prefers to work out in then night. He likes to start his workouts around 10pm-2am. For me ... that's a huge WTF! I'm a day person, I like to get my workouts over and done with. Don't get me wrong, I love taining, I just like to get it done so it leaves the rest of the day for anything else (hanging out with friends etc...). Funny thing is, my friend has an ok looking body, got a bit of size and kinda lean. I got no idea how he got that body seeing as the way we work out. This reminded me why I prefered to workout alone, my timing was so flexible. In this week we only went 2 days! I want to go 5 days. Going at 2am is just ridiculous for me, 90% of the country is asleep at that time and I wish to join them. Alot of the times he can't go during the day because he's usually busy, I'm on break right now so I can go during the day.
Funny thing is, I called HIM and asked if he wanted to be partners, back then I thougt he was reliable. So, how do I tell him I wanna workout alone again ... without making him feel rejected or making me look like an asshole?
P.S - If you're wondering, the gym I go to is ALMOST open 24/7 ... so yeah, they are open at ridiculous times, it's a good thing though.
[QUOTE='[ToRn];26761012']Guys I got a huge problem in the gym.
I recently got a friend to be my gym partner, but he's so unreliable. Since I've started working out with him we hardly ever go. Mainly because he's a night person. He prefers to work out in then night. He likes to start his workouts around 10pm-2am. For me ... that's a huge WTF! I'm a day person, I like to get my workouts over and done with. Don't get me wrong, I love taining, I just like to get it done so it leaves the rest of the day for anything else (hanging out with friends etc...). Funny thing is, my friend has an ok looking body, got a bit of size and kinda lean. I got no idea how he got that body seeing as the way we work out. This reminded me why I prefered to workout alone, my timing was so flexible. In this week we only went 2 days! I want to go 5 days. Going at 2am is just ridiculous for me, 90% of the country is asleep at that time and I wish to join them. Alot of the times he can't go during the day because he's usually busy, I'm on break right now so I can go during the day.
Funny thing is, I called HIM and asked if he wanted to be partners, back then I thougt he was reliable. So, how do I tell him I wanna workout alone again ... without making him feel rejected or making me look like an asshole?
P.S - If you're wondering, the gym I go to is ALMOST open 24/7 ... so yeah, they are open at ridiculous times, it's a good thing though.[/QUOTE]
"I need to rest to recover my muscles and going that late is not as beneficial as going earlier so therefore I will go earlier, you can join if you want" :v:
Seriously though, it's not like you're breaking up with a hot girl cause you hate her laugh, this isn't really that big of a deal lol
[QUOTE='[ToRn];26761012']Guys I got a huge problem in the gym.
I recently got a friend to be my gym partner, but he's so unreliable. Since I've started working out with him we hardly ever go. Mainly because he's a night person. He prefers to work out in then night. He likes to start his workouts around 10pm-2am. For me ... that's a huge WTF! I'm a day person, I like to get my workouts over and done with. Don't get me wrong, I love taining, I just like to get it done so it leaves the rest of the day for anything else (hanging out with friends etc...). Funny thing is, my friend has an ok looking body, got a bit of size and kinda lean. I got no idea how he got that body seeing as the way we work out. This reminded me why I prefered to workout alone, my timing was so flexible. In this week we only went 2 days! I want to go 5 days. Going at 2am is just ridiculous for me, 90% of the country is asleep at that time and I wish to join them. Alot of the times he can't go during the day because he's usually busy, I'm on break right now so I can go during the day.
Funny thing is, I called HIM and asked if he wanted to be partners, back then I thougt he was reliable. So, how do I tell him I wanna workout alone again ... without making him feel rejected or making me look like an asshole?
P.S - If you're wondering, the gym I go to is ALMOST open 24/7 ... so yeah, they are open at ridiculous times, it's a good thing though.[/QUOTE]
Lol, just go on your own, and if he ever wants to go at a normal time go with him.
Right now I'm 5'7" 145lbs and im trying to lose about 5-10 pounds. Currently I'm eating 1800-2000 cals per day, and about 150g of protein per day, while doing the SS workout. Is this optimal for losing fat?
Hit 345 squat today, up 10 lbs from my last max effort.
[QUOTE=Pace.;26764332]Right now I'm 5'7" 145lbs and im trying to lose about 5-10 pounds. Currently I'm eating 1800-2000 cals per day, and about 150g of protein per day, while doing the SS workout. Is this optimal for losing fat?[/QUOTE]
SS workout isn`t really optimal for losing fat, it`s kind of an all around thing
i'm romanian, can i join the eastern european bodybuilding bros?
our accents are kind of russian
[QUOTE=Pace.;26764332]Right now I'm 5'7" 145lbs and im trying to lose about 5-10 pounds. Currently I'm eating 1800-2000 cals per day, and about 150g of protein per day, while doing the SS workout. Is this optimal for losing fat?[/QUOTE]
I'm not familiar with the SS workout, but this the advice I can share with you.
Did you count out your whole intake? Did you count how much cals you needed per day in comparison with your bodyweight? Did you count your meals out? CH/fat/protein/etc. intake? How many meals a day? There is a lot you need to take in mind when thinking of a diet, unless you already thought of all this I'd rather do some more research if I were you.
I made a few calculations and I see that your normal intake should be about 2144kcal a day and your protein intake 167g. (these calculations can be a bit off depending on your body/metabolism/etc.)
I used these guide lines while cutting:
Daily Kcal intake-400 = bodyweightx2x16-400 (for example: (?)kgx2x16-400) (notice kg instead of lbs, so convert if necessary).
The minus 400 is because you want to cut.
Protein intake = bodyweightx2,5 (x4 to convert to kcal).
50g fat intake (x9 to convert to kcal).
CH intake is what you have left.
So it will kind of look like this for you(I converted lbs to kg):
67x2x16-400 = 1744kcal overall.
67x2,5 = 167,5gx4 = 670kcal protein.
50gx9 = 450kcal.
1744-(670+450) = 1120kcal carbonhydrates(or short CH).
Timing, lots of rest, discipline and, of course, training hard is of the essence. You may have a few 'cheat' days, but it messes up your gains and best would be to avoid it.
I tried this and it worked, it's a bit extreme perhaps, but it's perfect and you won't lose too many muscle tissue this way. Avoiding milk, 'should you do it?', well it can help; for some it makes the skin a bit flabby making you loose a bit of definition, I didn't find too many problems in this (I was drinking my milk during my cuts and it was good).
My sources are from this forum: [url]http://forum.bodynet.nl/afslanken/25535-q-and-a-to-get-ripped.html[/url]
So I understand if you are a bit suspicious about my sources; this is worked perfectly for me, I don't know if this works for you. If you find an app like the 'eetmeter', which is great for calculating your intake, use it.
There can be much more involved and even I can't tell you I'm exactly sure. I'm not a dietician. I recommend consulting your doctor and/or a dietician.
[QUOTE=BuDSpOoNce;26765393]i'm romanian, can i join the eastern european bodybuilding bros?
our accents are kind of russian[/QUOTE]
yee bro, welcome to the EEBB
here is your complimentary squat rack and bottle of vodka
[editline]18th December 2010[/editline]
[QUOTE=Bftony;26765545]I'm not familiar with the SS workout, but this the advice I can share with you.
Did you count out your whole intake? Did you count how much cals you needed per day in comparison with your bodyweight? Did you count your meals out? CH/fat/protein/etc. intake? How many meals a day? There is a lot you need to take in mind when thinking of a diet, unless you already thought of all this I'd rather do some more research if I were you.
I made a few calculations and I see that your normal intake should be about 2144kcal a day and your protein intake 167g. (these calculations can be a bit off depending on your body/metabolism/etc.)
I used these guide lines while cutting:
Daily Kcal intake-400 = bodyweightx2x16-400 (for example: (?)kgx2x16-400) (notice kg instead of lbs, so convert if necessary).
The minus 400 is because you want to cut.
Protein intake = bodyweightx2,5 (x4 to convert to kcal).
50g fat intake (x9 to convert to kcal).
CH intake is what you have left.
So it will kind of look like this for you(I converted lbs to kg):
67x2x16-400 = 1744kcal overall.
67x2,5 = 167,5gx4 = 670kcal protein.
50gx9 = 450kcal.
1744-(670+450) = 1120kcal carbonhydrates(or short CH).
Timing, lots of rest, discipline and, of course, training hard is of the essence. You may have a few 'cheat' days, but it messes up your gains and best would be to avoid it.
I tried this and it worked, it's a bit extreme perhaps, but it's perfect and you won't lose too many muscle tissue this way. Avoiding milk, 'should you do it?', well it can help; for some it makes the skin a bit flabby making you loose a bit of definition, I didn't find too many problems in this (I was drinking my milk during my cuts and it was good).
My sources are from this forum: [url]http://forum.bodynet.nl/afslanken/25535-q-and-a-to-get-ripped.html[/url]
So I understand if you are a bit suspicious about my sources; this is worked perfectly for me, I don't know if this works for you. If you find an app like the 'eetmeter', which is great for calculating your intake, use it.
There can be much more involved and even I can't tell you I'm exactly sure. I'm not a dietician. I recommend consulting your doctor and/or a dietician.[/QUOTE]
very informative, but the guy that asked this question needs to remember that this is just a general calculation and that if he wants to lose fat, just take away 400 calories first, if you are not losing weight, then make it 500, if you are losing too much muscle along with fat, then make it 300, etc. etc.
You are correct, good to mention that.
[QUOTE=Bftony;26765928]You are correct, good to mention that.[/QUOTE]
teamwork! :D
Does Ontario CAN or North Carolina USA count as Eastern Europe? :buddy:
[QUOTE=CANAD14N;26766438]Does Ontario CAN or North Carolina USA count as Eastern Europe? :buddy:[/QUOTE]
Eastern European Bodybuilding Bros Also Ontario Canada or North Carolina USA
EEBBAOCNCUSA
doesn`t quite sound the same..
[QUOTE=Soulbrother;26764208]Lol, just go on your own, and if he ever wants to go at a normal time go with him.[/QUOTE]
[QUOTE=VQ35HR;26761875]"I need to rest to recover my muscles and going that late is not as beneficial as going earlier so therefore I will go earlier, you can join if you want" :v:
Seriously though, it's not like you're breaking up with a hot girl cause you hate her laugh, this isn't really that big of a deal lol[/QUOTE]
Yeah I'm just naturally the type of person who hates dissapointing people in the slightest. Therefore, I am so sorry for making that silly post. So so sorry. =(
[QUOTE=Bftony;26765545]I'm not familiar with the SS workout, but this the advice I can share with you.
Did you count out your whole intake? Did you count how much cals you needed per day in comparison with your bodyweight? Did you count your meals out? CH/fat/protein/etc. intake? How many meals a day? There is a lot you need to take in mind when thinking of a diet, unless you already thought of all this I'd rather do some more research if I were you.
I made a few calculations and I see that your normal intake should be about 2144kcal a day and your protein intake 167g. (these calculations can be a bit off depending on your body/metabolism/etc.)
I used these guide lines while cutting:
Daily Kcal intake-400 = bodyweightx2x16-400 (for example: (?)kgx2x16-400) (notice kg instead of lbs, so convert if necessary).
The minus 400 is because you want to cut.
Protein intake = bodyweightx2,5 (x4 to convert to kcal).
50g fat intake (x9 to convert to kcal).
CH intake is what you have left.
So it will kind of look like this for you(I converted lbs to kg):
67x2x16-400 = 1744kcal overall.
67x2,5 = 167,5gx4 = 670kcal protein.
50gx9 = 450kcal.
1744-(670+450) = 1120kcal carbonhydrates(or short CH).
Timing, lots of rest, discipline and, of course, training hard is of the essence. You may have a few 'cheat' days, but it messes up your gains and best would be to avoid it.
I tried this and it worked, it's a bit extreme perhaps, but it's perfect and you won't lose too many muscle tissue this way. Avoiding milk, 'should you do it?', well it can help; for some it makes the skin a bit flabby making you loose a bit of definition, I didn't find too many problems in this (I was drinking my milk during my cuts and it was good).
My sources are from this forum: [url]http://forum.bodynet.nl/afslanken/25535-q-and-a-to-get-ripped.html[/url]
So I understand if you are a bit suspicious about my sources; this is worked perfectly for me, I don't know if this works for you. If you find an app like the 'eetmeter', which is great for calculating your intake, use it.
There can be much more involved and even I can't tell you I'm exactly sure. I'm not a dietician. I recommend consulting your doctor and/or a dietician.[/QUOTE]
SS means starting strength, a beginner program geared towards building a strength foundation before moving onto a mass program.
Workout A:
3x5 squats
3x5 bench press
1x5 deadlift
Workout B:
3x5 squats
3x5 overhead press
3x5 pendlay rows
im using fitday for everything i eat, so my diet is pretty accurate. My daily intake is spread over 5 meals in a day. And my diet adheres to almost everything you said, so i think ill be alright. How long will it take to see visibile results? Ive only been doing this for about a week or two. I want to get rid of the skinnyfat look, and then gain some muscle. My ratios for pro/carb/fat are usually something like 40/35/25 or similar, but i always try to get in 1g of protein per pound of body weight.
[B]Monday- Rest
Tuesday- Back and Abs
[url]http://www.exrx.net/AnimatedEx/BackGeneral/DBBentoverRow.gif[/url]
Bent Over Row 5x5 Each Arm
[url]http://www.exrx.net/AnimatedEx/LatissimusDorsi/WTPullUpN.gif[/url]
Pullups 5x6
[url]http://www.exrx.net/AnimatedEx/TrapeziusUpper/DBShrug.gif[/url]
Shrug 5x7
Situp 5set x15
[url]http://www.exrx.net/AnimatedEx/Infraspinatus/DBUprightShoulderExtRot.gif[/url]
Upright shoulder external Rotation 5x5
[url]http://www.exrx.net/AnimatedEx/Subscapularis/DBInternalRotation.gif[/url]
Dumbell shoulder Interal Rotation 5x5
[url]http://www.exrx.net/AnimatedEx/RectusAbdominis/DBInclineSitup.gif[/url]
Dumbell sit up 5set x5
Wednesday-Arms and Abs
[url]http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html[/url]
Dumbell Hammer Curl 5set x6
[url]http://www.exrx.net/AnimatedEx/Triceps/DBKickback.gif[/url]
Dumbell Kickback set x6
[url]http://www.exrx.net/AnimatedEx/Biceps/DBCurl.gif[/url]
Dumbell Curl 5set x6
Situp 5set x20
[url]http://www.exrx.net/AnimatedEx/WristExtensors/DBReverseWristCurl.gif[/url]
Reverse Wrist Curl 5set x5
[url]http://www.exrx.net/AnimatedEx/RectusAbdominis/DBInclineSitup.gif[/url]
Dumbell sit up 5set x5
[url]http://www.exrx.net/AnimatedEx/Triceps/DBLyingTricepsExtension.gif[/url]
Lying Triceps Extension 5set x5
[url]http://www.exrx.net/AnimatedEx/Brachialis/DBConcentrationCurl.gif[/url]
Dumbell Concentration Curl 5set x5
[url]http://www.exrx.net/AnimatedEx/WristFlexors/DBWristCurl.gif[/url]
Wrist Curl 5set x5
Thursday- Rest
Friday-Legs and Abs
[url]http://www.exrx.net/AnimatedEx/Quadriceps/DBLungeQuad.gif[/url]
Lunge 5set x6
[url]http://www.exrx.net/AnimatedEx/Hamstrings/DBStraightBackStraightLegDeadlift.gif[/url]
Deadlift 5set x6
Situp 5set x15
[url]http://www.exrx.net/AnimatedEx/Gastrocnemius/DBSingleLegCalfRaise.gif[/url]
Single Leg Calf Raise 5set x5 each leg
[url]http://www.exrx.net/AnimatedEx/Quadriceps/DBSquat.gif[/url]
Squat 5set x5
[url]http://www.exrx.net/AnimatedEx/Quadriceps/DBStepUp.gif[/url]
Stepup 5set x5
[url]http://www.exrx.net/AnimatedEx/RectusAbdominis/DBInclineSitup.gif[/url]
Dumbell sit up 5set x5
Saturday-Shoulders
[url]http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBFrontRaise.gif[/url]
Front Raise 5set x5
[url]http://www.exrx.net/AnimatedEx/DeltoidLateral/DBLateralRaise.gif[/url]
Lateral Raise 5set x5
[url]http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBShoulderPress.gif[/url]
Shoulder Press 5set x5
[url]http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html[/url]
Raise 5set x5
[url]http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html[/url]
Rear Delt Row 5set x5
[url]http://www.exrx.net/AnimatedEx/Supraspinatus/DBFrontLateralRaise.gif[/url]
Front Lateral Raise 5set x5
Sunday-Chest and Abs
[url]http://www.exrx.net/AnimatedEx/PectoralSternal/DBBenchPress.gif[/url]
Dumbbell bench Press 5x5
[url]http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html[/url]
Pullover 5x5
Situp 5set x15
[url]http://www.exrx.net/AnimatedEx/PectoralSternal/DBFly.gif[/url]
Fly 5x5
[url]http://www.exrx.net/AnimatedEx/Obliques/DBSideBend.gif[/url]
Sidebend 5x6
[url]http://www.exrx.net/AnimatedEx/PectoralSternal/WtChestDip.gif[/url]
Dips 5x5
[url]http://www.exrx.net/AnimatedEx/RectusAbdominis/DBInclineSitup.gif[/url]
Dumbell sit up 5set x5
What do you guys think?
You have to copy the link or else it fucks up.
[/B]
razzums all the links lead to a pic of the guy from star wars and it says PWNED under it
You have to right click and select copy link location then paste.
They do that to prevent hot links and wasted bandwidth.
Why are you doing sit-ups?
I got bored of doing regular push-ups so I got a backpack and filled it with a 50 pound weight. I can do about 25 at a time and it feels like its helping a lot more.
[QUOTE=NotMeh;26769935]Why are you doing sit-ups?[/QUOTE]
Just as a break I guess. I also do some other various ab exercises not listed.
Fuck yeah, just got a load of new bbing stuff for christmas:
-New 20kg+ dumbbells - Will keep my satisfied for a long time and I can always buy new, heavier plates for it :buddy:
-MAXIMIZE 3Whey Complex 750g (Chocolate Flavor) - My first ever supplement. Didn't find anything about it on the internet though so here's a mini-review: Tastes great but doesn't dissolve in milk/water AT ALL. Will probably last me a while.
-And also some new, digital scales that also show my BF%
This is going to be an awesome winter.
[editline]18th December 2010[/editline]
[QUOTE=Mr_Razzums;26770038]Just as a break I guess. I also do some other various ab exercises not listed.[/QUOTE]
Try replacing the situps with crunches.
Guys instead of max weights, let me know how much you can lift relative to bodyweight and how long you've been working out?
Weight/bodyweight*100
I've never had a regular exercising perioid, but I've tried to exercise at home, run and randomly go to gym to keep myself fit. But I'm going to start going to gym after christmas regularly.
Bench 115%
Deadlift 215% (I did this the first time a few days ago)
Squat Don't know, my knees don't like it.
Leg press 330%+sled (this is an estimate, never tried max but I can do 4*15-20 reps with 280%+sled quite easily)
Around 20 pull ups reversed
Around a year ago I did 26 regular pullups, but I don't think I can do more than 20 anymore.
So I'm on vacation now, no gym, no pullup bar, no weights :( Im going a bit nuts, but I do have heavy suitcases though :). If anybody can recommend me some excersises to do, anything will help, I want to try to target all my muscle groups so if I don't gain much muscle its ok, I just dont want to lose anything.
I thought of pushups and every single fucking variant of it, i can do curls and forward/lateral raises with the suitcase, and of course shit tons of abs, a bit concerned with my back though. If anybody's been in the same situation, share your experience of what works! Thanks in advance!
135 and rising, but still staying lean
curl 30-35
bench - 170
20 pull ups/chin ups
Also another question: Do you think its better to just wake up early and start working out for an hour or so, or do isolation excersies through out the day? Ex. 5 sets of pushups at 9, 300 situps at 12, 5 sets of curls at 3.
I need help, I am 6ft or 6ft 1, I'm fairly skinny, about 57kg, 58kg, and I want more muscle. I have 2 dumb bells that weigh about 5 or 6 KG. I can do about 100 -110 reps (if that's the correct term used) on each arm, which took me about 5 weeks to get up to after adding 10 reps per week onto each arm starting from 50. After the holidays started, I stopped for a week or so and now I've dropped down to being able to 90 or so reps on each arm.
Seeing as I'm not strong person, or have many muscles, I've started doing push up's which I could get to about 20 (sounds pretty lame but the only thing I do all day is play on my computer, play drums or play in my band and I'm not sporty) but like I said before, since the holiday's have started, I stopped doing my "mini" work outs before bed. I want to build up arm muscle again, and stomach muscle. I'm wondering, how long would it take for me to get any results out of it? I know it takes time, and repetition, but if I were to work out every night, or every night possible, how long should I expect to get anything out of it?
I went from doing 10 - 25 push ups in a week. I don't work out really. Track starts monday though so I'll be working out a LOT more. My goal is 40 push ups.
I can do 15 pull ups too :D
[QUOTE=DrumStick;26776480]Words[/QUOTE]
From what I know. Doing a lot of low weight lifts ex: 100 reps doesn't build as much muscle as doing 5-6 reps of high weight.
[QUOTE=Mr_Razzums;26777046]From what I know. Doing a lot of low weight lifts ex: 100 reps doesn't build as much muscle as doing 5-6 reps of high weight.[/QUOTE]
I don't have any heavier weights, I although, I do have a bar outside somewhere that's high enough off of the ground that I do chip ups on.
[QUOTE=shemer77;26775957]So I'm on vacation now, no gym, no pullup bar, no weights :( Im going a bit nuts, but I do have heavy suitcases though :). If anybody can recommend me some excersises to do, anything will help, I want to try to target all my muscle groups so if I don't gain much muscle its ok, I just dont want to lose anything.
I thought of pushups and every single fucking variant of it, i can do curls and forward/lateral raises with the suitcase, and of course shit tons of abs, a bit concerned with my back though. If anybody's been in the same situation, share your experience of what works! Thanks in advance!
135 and rising, but still staying lean
curl 30-35
bench - 170
20 pull ups/chin ups
Also another question: Do you think its better to just wake up early and start working out for an hour or so, or do isolation excersies through out the day? Ex. 5 sets of pushups at 9, 300 situps at 12, 5 sets of curls at 3.[/QUOTE]
Find a bench and do some dips.
I had this kickass guide that someone on /fit/ gave me in the summer when I wanted to try some bodyweight exercises, but I lost it. But I did find a cool tip on how to use woodworking clamps as a pullup bar.
[url]http://www.criticalbench.com/pullups_without_bar.htm[/url]
You can also do pullups on door frames, since you're pretty light weight. Just find a sturdy looking one.
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