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Official Fitness Thread of Whipping Your Butt into Shape
- Thread starter Captain Glanton
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Yes sir, we have em too. Wearing those g-unit tanks (2-xist), or wearing matching gym stuff with brand names. Jewelry and shit.reilo said:
Actually at my old gym half the guys there were in the closet. These guys are there everyday, they are fairly big (but not cut), you never see them doing much but talking to someone. These guys are usually very loud about the ladies in the gym to fake everyone out. oooooh look at her ass! Did you see that man?? But they never ever talk to the women, it's always some other dude. And these guys go back and forth to the locker room but don't really do anything. And they always, always want to help spot or "watch" your form.
Zapten said:
I think you need more calories:
My nutrition is pretty on point:
Heres my sample diet:
at BW: 180-185
Meal 1 : 1 cup oatmeal + 3 small scoops Whey
Meal 2: 1/2 cup ( uncooked) brown rice + chicken breast
Meal 3: 1/2 cup ( uncooked) brown rice + chicken breast
Meal 4: 1 cup of pasta + Tuna/Lean Meat
Meal 5: Steak, Chicken + Almonds, Veggies . Basically something with high protein/moderate fat
Meal 6: Casein Protein of some sort Shake, milk, cottage cheese + almonds, peanuts, et. al
Calorie range is usually ~ 3000-3100 calories
On workout days, I'll usually add ~500-600 calories via protein shake w/ dextrose+ oatmeal
Hope this helps.
I could lose a bit of weight, not much though, I'm 6'1 BW 190. I'm mainly looking to bulk up. Problem I have with adding more meals/food is that 9-5 I'm at the office so something easy with no prep/mess is great, is mainly why I chose fruit and cereal bars.
I've never really liked nuts by themselves otherwise that could be a good snack.
GHG
Member
Zapten said:
Nuts... learn to love 'em. I never really liked eggs before either but I've grown accustomed to them.
I'd say you need to add some eggs and milk to your diet, never underestimate the quality of protein that you get from those 2. If you really can't eat more then add the protein shakes in as well, they will help.
As for buying chicken breast in the UK, look in the frozen sections of tesco/sainsburies/asda. You can usually buy a bag of chicken breasts for about a fiver (maybe nearer 6 pounds now though with this stupid recession). Also try Iceland which will probably be the cheaper option.
Mr. Snrub said:
Absolutely! Definitely procure those before finishing the thread. It'll make everything look much more segmented and organized in what will probably be a massive post, and it'll be visually cool as well.
Zapten said:
That's kind've a light diet for a 5 day workout I think. For instance, at 8 am, you could throw in a piece of fruit such as grapes or strawberries. Your next meal, add a (all-natural) peanut butter sandwich and have it go with your banana. Your next meal looks alright, but on some days (lifting days), I'd see if I could make a tuna sandwich (tuna is one of the kings of protein foods and its easy to make).
At 2 p.m, maybe add in some sort of chicken there (like a very small chicken breast) along with rice. For your next meal at 4 pm., I'd eat some variety of fruits, almonds, and veggies. Because this is the meal you'd have before your workout, and the sugar provided by these foods will keep your energy up throughout your workout.
Now, I do strongly suggest some whey protein. It'll maximize the efficiency of your lifting workouts beautifully. Consume it right after your weight-lifting workouts (within the hour after you finish). On non-lifting days, consume it whenever you feel like it. Will it take the place of a meal? Ehhh, I don't know. What I do is I drink my protein concoction right after my workout, and I have a couple strawberries to go with it. I then wait a half-hour before consuming dinner to let my body digest the protein and direct it to my muscles as quickly as possible.
Zapten, I suggest not doing a body part split. Beginners can make much better gains on full body routines or upper/lower splits. I'm sure Snrub will be here soon telling you the same thing. I'm a fan of Mark Rippetoe's beginner program Starting Strength. You can learn more about it here http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki. Also don't underestimate the value of milk. Yesterday I drank a gallon of 2% and will drink at least 10 cups today. Milk is by far the easiest way for me to get the calories I need to put on weight.
Anton Sugar
Member
Ace 8095 said:
I agree with Ace. A few things, Zapten:
At 6'1" and 190lbs., you're definitely not overweight and this is a decent base for starting to gain weight. In a year, with consistent, hard ass work, you could probably be at a lean 200lbs., easy.
However, your diet does look a little light. As Ace said and it can be echoed by me: milk is probably the easiest thing to key into a routine to gain weight. Cheaper than steaks, chicken, etc., consuming close to a gallon of milk a day will give you calories and protein necessary to grow. As has also been stated, a whey protein shake is great--I have a shake every day, and mix two scoops in with milk to drink while working out.
For the routine, I and others have had best results on full body routines. From October of 07 to about March 08, I gained 20 lbs with very little bodyfat increase. Gains have slowed, but overall, I've probably gained around 25 lbs doing the Starting Strength routine and full body routines. I list the reasons for doing them in the rough draft OP above. If you must do a split, I recommend an upper/lower body split--that's what I'm on now, but only because I have to incorporate some conditioning workouts as well.
Anton Sugar
Member
Also guys, a reminder:
Keep an eye on post #5360 for updates!
I'm continually updating it, prepping it for the new OP. I'll have a (semi)-completed list of subject headings for lil smoke to work on soon, as well.
Keep an eye on post #5360 for updates!
I'm continually updating it, prepping it for the new OP. I'll have a (semi)-completed list of subject headings for lil smoke to work on soon, as well.
Anton Sugar
Member
Serge Nubret (classic bodybuilder):
Anton Sugar
Member
Damn. I may have already hit the limit for amount of text in a post?
Great, now when I try to edit it, it comes up as blank. Uh oh.
Great, now when I try to edit it, it comes up as blank. Uh oh.
Thanks for the advice fellas. I did miss a couple bits out of my diet earlier, I normally have a banana around 8am and a glass of milk in the evenings but that's about it. I guess I will try to eat some nuts, see how it goes, almonds my best bet here? Will look at upping my intake with some other things as well.
When I started my health kick about a month ago I was working out 2 days a week and doing a upper/lower split as this was the activity level I was used to till the MMA club I was going to for around 4-5 years closed down. I found on my workout days I finished too late to have a proper dinner after and I always got to sleep far later than I wanted. So I split it into 4 days (fifth day I added in cardio as that was missing from my original plan), this worked out much better as I can have a quick workout, shower, eat and have the rest of the evening free to do whatever.
Can anyone recommend any good shake brands/types and where to get them in the UK? Thanks.
When I started my health kick about a month ago I was working out 2 days a week and doing a upper/lower split as this was the activity level I was used to till the MMA club I was going to for around 4-5 years closed down. I found on my workout days I finished too late to have a proper dinner after and I always got to sleep far later than I wanted. So I split it into 4 days (fifth day I added in cardio as that was missing from my original plan), this worked out much better as I can have a quick workout, shower, eat and have the rest of the evening free to do whatever.
Can anyone recommend any good shake brands/types and where to get them in the UK? Thanks.
"God's Beard!"
Member
split it into multiple posts when you make the new thread. If I can get the internet on my new computer working, I'd be happy to make the extra banners for you.Mr. Snrub said:
EAS and Optimum Nutrition are usually regarded as the best protein shakes. I would suggest looking at websites as they usually have better deals than stores.Zapten said:
Being able to do a workout in under 30 minutes is not an indication that it's a good workout. Body part splits have no place in a beginners program. If your serious about getting stronger and building muscle your program must be top notch. The best advice you will obtain in your training career is to learn how to squat, deadlift, power clean, press, and bench press with proper form, and follow a program that maximizes your ability to grow on these exercises. Trust Snrub and me on this one.
BronzeWolf
Banned
Should I feel this shitty after two days of not working out?
I mean, in weekends is kind of different, it's expected, but yesterday, due to my search for a new gym and today due to unforeseen work related schedule issues, I couldn't either lift heavy or go to the track and do cardio.
And now I feel like shit. My friends want to go out to party but I really don't feel like doing much but sleep.
This is BS, I will go jogging tomorrow there be thunders or storm...
I feel crappy
I mean, in weekends is kind of different, it's expected, but yesterday, due to my search for a new gym and today due to unforeseen work related schedule issues, I couldn't either lift heavy or go to the track and do cardio.
And now I feel like shit. My friends want to go out to party but I really don't feel like doing much but sleep.
This is BS, I will go jogging tomorrow there be thunders or storm...
I feel crappy
There are two parts here, marathon training diet and marathon running diet (i.e. the week before the race and the race itself).Cyan said:
The latter can wait, as for marathon training itself, the general rule is to eat clean, and get much more calories from carbs as you would probably do otherwise -
You need available energy, and 60% of protein ain't gonna cut it.
Must runners suggest around 65-70% of calories from carbs.
When you're building up your miles, that's probably enough, but as you get into the 'meat' of your program you need to get a bit more specific, mainly maintaining a good caloric balance as to not lose weight, this can be tricky at first, and many first time marathoners end up losing way too much muscle mass, don't be one of those guys.
Other general advices -
If you can try to avoid caffeinated drinks, and as you get closer to the race, unfortunately, also alcohol.
Drink plenty of liquids, gatorade (or other energy drinks) is fine for running, try to find something that works for you and doesn't taste like shit.
If your feel your body can't recover in time for your training, you may not get enough protein, be careful about that, overtraining is a bitch.
Alright, so I joined 24 hour fitness today. My plan is to work out my upper body and abs MWF and work my legs out TTH. My workout has consisted solely of the machines that they have. I feel like I don't have the proper form to be using the free weights. I have been doing cardio everyday, usually 20 minutes on the stairs. Right now I am about 5'11'' 165 lbs and I would really like to gain some weight and muscle mass. What would the experts in this thread recommend on the diet side. Just so you know, I hate pretty much all vegetables. I have tried and tried and tried and tried to acquire a taste for them, but I just can't. My vegetable intake consists of corn, green beans, and peas. Also, what is the general consensus on protein supplements?
The Take Out Bandit
Member
Tried jumping rope for the first time in my life today. Holy crap! What a workout.
After a good five minutes of that and slapping my shins, I just opted to go for a swim.
It's been a good 10 years since I last went for a swim. Nice to see I've still got the basics down. Boy are my arms tired. >:O
After a good five minutes of that and slapping my shins, I just opted to go for a swim.
It's been a good 10 years since I last went for a swim. Nice to see I've still got the basics down. Boy are my arms tired. >:O
BlueTsunami
there is joy in sucking dick
Mr. Snrub said:Serge Nubret (classic bodybuilder):
I love a Bodybuilder that not only pays attention to getting big but also pays attention to symmetry. Serge Nubret is so greatly proportioned, I love it!
Quick question... how does fat content affect losing weight? Like if it's all about calories and losing x number to drop a pound, where does fat come into play? In other words, let's say something had 1,000 calories but 0 grams of fat versus something with 250 calories and 40 grams of fat (just examples), is the one with a shitload of fat 'better' for you if you want to lose weight?
perryfarrell
Member
Serget Nubret has been posting in a thread on BB.com. He's pretty old and lives in Paris. At first everybody was calling shenanigans, but it ended up being the real deal. He's been giving advice etc.
The Take Out Bandit
Member
daw840 said:
Stupid GAF Internet drama shit. :\
Apparently some spat with Amyrox and Glanton on gaming side.
RumblingRosco
Member
Meier said:
I honestly don't know the exact breakdown of calorie vs fat, but the ultimate rule is to take in less calories than you expend in a day, which you probably already know. Just avoid extremely fatty foods (eating out, those frozen dinners, etc) and keep your calories at a mild deficit and you should be fine. By mild deficit, I mean, if you're needing 2,000 on average, get about 1,700-1,800 a day (although, depending on your work out routine, it's likely your daily needs would be a bit higher overall).
One thing that might help though, is that 1 gram of fat is roughly equal to 9 calories. So, in your example, 250 calories + (40 x 9) = 610 calories vs 1000 calories.
Cyan said:
Any bread product is high in carbs, generally. Whole wheat/grainier breads are usually more popular, since they have more fiber, but yeah, bread is a great basic source of carbs.
EDIT: Whoops forgot you were actually aiming for a marathon. Listen to Chich on this, you're not out just to eat tons of carbs, but to have an abundant amount of energy. Low GI foods are a good thing to look into. Most fruits (oranges, apples, grapes), skim milk, and sweet potatoes all fall into this category as well as the previously mentioned whole grain wheat bread.
Let me clarify, you're not trying to get a lot of carbs the same way that a bodybuilder is trying to get a lot of protein.Cyan said:
You're trying to have plenty of available energy for the runs you're going to do, and you need carbs for that.
In theory you can get that energy while having a high protein diet, but in practice, that would stipulate a really high caloric intake, and you don't want to bulk up when running a marathon (those beautiful pecs are dead weight on your run).
As for the carb type, generally stick to the lower glycemic index ones.
By the way, which marathon are you planning to run?
BlueTsunami
there is joy in sucking dick
Definitely agree with Chichikov.
Also, from messing with machines for a while at first, you get used to the motion VERY easily if your strictly using machines. Meaning, it feels as though your not effecting your muscles as much even when you put on more weight. It could be due to the fixed motion, I dont' know. Point is, free weights trump machine in every way possible.
Also, from messing with machines for a while at first, you get used to the motion VERY easily if your strictly using machines. Meaning, it feels as though your not effecting your muscles as much even when you put on more weight. It could be due to the fixed motion, I dont' know. Point is, free weights trump machine in every way possible.
My workouts normally take around 30-45 minutes each day, I'm at work at the moment but will copy/paste my program when I get home. I chose to work out at home to save money plus I already had most of the kit needed. Having said that I realise that at some stage I might move to a regular gym, but trying to get to grips with the new mortgage payments first.
Here's my current program, only been at it a few weeks so will tweek it as I go:
Day 1 Legs
Deadlift 100kg 3x10
Squats 70kg 3x10
Lunges 70kg 4x10
Calf raises 70kg 5x10
Day 2 Chest / Triceps
Bench press 70kg 3x10
Incline DB press Black DB 3x10
Lateral flyers Red DB 3x10
Decline press-up Bodyweight 3x10
Dips Bodyweight 3x25
Day 3 Back / Biceps
Pull-ups Bodyweight 3x10
Chin-ups Bodyweight 3x10
BB rowing 50kg 3x10
BB curls 40kg 3x10
Hammer curls Red DB 3x10
Day 4 Shoulders / Traps
Shoulder press Black DB 3x10
Lateral raise Red DB 3x10
BB shrugs 50kg 3x25
DB shrugs 50kg 3x25
Day 5 - Cardio
My black DB are currently at 17kg each and the red at 12.5kg each. You will have to bear in mind that I'm not using a spotter, as using home gym, so wanted to start light to get the form right before I start upping weight. I have 100kg in total of decent sized weights, could possibly stretch to add another 20kg with small plates, but would be a PITA to move around all the time. I plan on buying some more weights soon, probably 4x5kg to start with.
If there's anything I'm missing or you would add/subtract please let me know.
Day 1 Legs
Deadlift 100kg 3x10
Squats 70kg 3x10
Lunges 70kg 4x10
Calf raises 70kg 5x10
Day 2 Chest / Triceps
Bench press 70kg 3x10
Incline DB press Black DB 3x10
Lateral flyers Red DB 3x10
Decline press-up Bodyweight 3x10
Dips Bodyweight 3x25
Day 3 Back / Biceps
Pull-ups Bodyweight 3x10
Chin-ups Bodyweight 3x10
BB rowing 50kg 3x10
BB curls 40kg 3x10
Hammer curls Red DB 3x10
Day 4 Shoulders / Traps
Shoulder press Black DB 3x10
Lateral raise Red DB 3x10
BB shrugs 50kg 3x25
DB shrugs 50kg 3x25
Day 5 - Cardio
My black DB are currently at 17kg each and the red at 12.5kg each. You will have to bear in mind that I'm not using a spotter, as using home gym, so wanted to start light to get the form right before I start upping weight. I have 100kg in total of decent sized weights, could possibly stretch to add another 20kg with small plates, but would be a PITA to move around all the time. I plan on buying some more weights soon, probably 4x5kg to start with.
If there's anything I'm missing or you would add/subtract please let me know.
Anton Sugar
Member
daw840 said:
Gaining mass is going to be significantly impaired if you are only on machines. Don't be afraid of starting on free weights--machines won't "prepare" you any more for free weights. Just start light and slowly increase the weight.
As I and a few others have stated, if you wanted to gain weight, drink a gallon (or close to a gallon) of milk a day. It is the hardgainer's natural steroid. If you are lifting hard and drinking a gallon of milk a day in addition to three meals, you WILL grow. You have to.
Protein supplements are fine. I take in about 60g of a protein powder a day, through shakes and mixed in with milk.
Anton Sugar
Member
perryfarrell said:
Hahaha, I read that thread. He has terrible English, but has some cool info and thoughts on training.
Hi Fitness GAF!
I have some questions:
1)
I just switched from a 2 day split
(Day 1: Back, Shoulders, Abs, Biceps; Day2: Chest, Abs, Triceps,)
to a 3 day split
(Day 1: Back, Legs; Day 2: Shoulders, Biceps; Day 3: Chest, Triceps)
and now that I have read Mr. Snrub's loooong post I wanted to implement Squats and Deadlifts into my routine. Do I have to do all of them in every split or can I just do deadlifts day 1, squats day 2 and benchpress day 3?
2)
Is there such a thing as a timelimit for workouts? I'm asking this because my buddy always panics when we're training longer than an hour. He claims that "It's not good to train longer than 1 - 1/2 h (a major reason why we switched to the 3 day split).
3)
Now this one you probably won't be able to answer but I guess it's worth a try.
I have a problem working out my legs. I used to play football for like 10 years when I suddenly got cramps almost every time I had footballtraining. I took magnesium pills but they didn't really help. So I quit
Now I have the same problem at the gym. Is there any way to extinguish the pain and it's causing or do you think I should consult a doctor?
I have some questions:
1)
I just switched from a 2 day split
(Day 1: Back, Shoulders, Abs, Biceps; Day2: Chest, Abs, Triceps,)
to a 3 day split
(Day 1: Back, Legs; Day 2: Shoulders, Biceps; Day 3: Chest, Triceps)
and now that I have read Mr. Snrub's loooong post I wanted to implement Squats and Deadlifts into my routine. Do I have to do all of them in every split or can I just do deadlifts day 1, squats day 2 and benchpress day 3?
2)
Is there such a thing as a timelimit for workouts? I'm asking this because my buddy always panics when we're training longer than an hour. He claims that "It's not good to train longer than 1 - 1/2 h (a major reason why we switched to the 3 day split).
3)
Now this one you probably won't be able to answer but I guess it's worth a try.
I have a problem working out my legs. I used to play football for like 10 years when I suddenly got cramps almost every time I had footballtraining. I took magnesium pills but they didn't really help. So I quit
Now I have the same problem at the gym. Is there any way to extinguish the pain and it's causing or do you think I should consult a doctor?
The problem with machines is twofold: first, they put you in a position that may not be biomechanically optimal for your body, and reduce your ability to dynamically adjust position depending on fatigue, position in the movement path, etc, all of which can contribute to overuse injury; second, they don't train you in dynamically stabilizing a weight, meaning there will be less transfer to real-life activities, and a potential of injury when you perform a movement where you have more than enough strength in the primary movers, but your weaker stabilizing musculature craps out on you.
There are some machines though, where either the above doesn't really matter, or where you couldn't otherwise do a certain movement, and I don't see many reasons why in these cases you shouldn't use a machine. Your muscles know movements, they know intensity; they don't know that they're being asked to move a machine-leveraged weight, as opposed to a free weight.
There are some machines though, where either the above doesn't really matter, or where you couldn't otherwise do a certain movement, and I don't see many reasons why in these cases you shouldn't use a machine. Your muscles know movements, they know intensity; they don't know that they're being asked to move a machine-leveraged weight, as opposed to a free weight.
Anton Sugar
Member
Guys, need suggestions for a new thread title. The best I could come up with is Official Fitness Thread of Dramaless Whip-Butt-Shaping.
beelzebozo
Jealous Bastard
mr. snrub's frabtabulous fitness whirlamajig
Anton Sugar
Member
Shorty said:Hi Fitness GAF!
I have some questions:
1)
I just switched from a 2 day split
(Day 1: Back, Shoulders, Abs, Biceps; Day2: Chest, Abs, Triceps,)
to a 3 day split
(Day 1: Back, Legs; Day 2: Shoulders, Biceps; Day 3: Chest, Triceps)
and now that I have read Mr. Snub's loooong post I wanted to implement Squats and Deadlifts into my routine. Do I have to do all of them in every split or can I just do deadlifts day 1, squats day 2 and benchpress day 3?
2)
Is there such a thing as a timelimit for workouts? I'm asking this because my buddy always panics when we're training longer than an hour. He claims that "It's not good to train longer than 1 - 1/2 h (a major reason why we switched to the 3 day split).
3)
Now this one you probably won't be able to answer but I guess it's worth a try.
I have a problem working out my legs. I used to play football for like 10 years when I suddenly got cramps almost every time I had footballtraining. I took magnesium pills but they didn't really help. So I quit
Now I have the same problem at the gym. Is there any way to extinguish the pain and it's causing or do you think I should consult a doctor?
Well, I can directly address 1 and 2.
1)You can safely squat and deadlift every week. It would probably have to be something like Squat 2x a week, Deadlift 1x a week, or have a Heavy/Medium/Light Squat schedule, with Deadlifts put in on the Light days. But I highly, HIGHLY suggest getting rid of the split based on bodyparts. If you are going to split up a workout, do it based on upper body/lower body.
A problem with splits that I didn't mention, is that your body parts aren't really "split". Your biceps and lats ARE involved in bench press and other presses, and vice versa. Hell, one of the old secrets to increasing your bench was to focus on rows and your back strength.
So I say, ditch the splits and go to a full body or upper/lower routine
2)No. This is a product of bodypart split training AND the rise of the machines (dundun dun dundun) and hyperglobogyms. Faster workouts=more business. My longer workouts regularly take up to 1.5 hours, sometimes 2. But I always have a drink supplement with me, especially on these longer workouts. Generally, you don't want your workout to go over 1.5-2 hours, but I've been lifting for a little while and know my limits--my long workouts are only long because with those ones in particular, I can spend up to 5 minutes waiting between sets. If you are going balls to the wall for 2 hours, you're gonna die.
3)I'm assuming you're getting enough hydration? Muscle cramps, where?
Anton Sugar
Member
yacobod said:
I always get the "Serg-"'s confused. Completely forgot about Lee Haney.
Depends on the severity.Omne said:
Back in high school during football/track everybody would always talk about some muscle they pulled, and then were back at it two days later with just a bit of soreness. I was the same way for the most part, until I pulled my hamstring during the 100 in a track meet. At the top of my stride, my hamstring had a feeling like when you pull silly putty apart and it stretches...stretches...stretches...until it finally pops into two pieces.
I couldn't walk without a limp for probably two weeks, and a month and a half or two months later I tried to do a single light shot put (just a warm up, practically no effort) and the motion hurt so bad I couldn't even do rehab the next day.
evilromero
Member
Even though Ronnie was not in top shape last Fall he shouldn't have lost out to Cutler. Even that German dude in 4th place looked better than Jay.yacobod said:
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