THE FORUMS
Shoulder is feeling better. Still gonna lay off it. Sucks though, as I was just getting my pull ups dialed, I was up to 12. :(
Oh well. I'm going into a cutting phase for the summer now. I topped the scales at 192 with 23% bodyfat. Now, two weeks in, I'm down to 185 and 18% BF (or at least that's what the tanita says). Still don't see an appreciable difference in appearance, so I'm thinking it was water weight or something.
Here's what I'm doing... Sun-Mon-Tues-Thurs are low carb days (<150g) where I eat about 2000 calories. Wed, Fri and Sat are moderate carb (~350g, and only from whole sources i.e. yams, potatoes, fibrous greens... no grains) where I eat about 2600 calories (still below maintenance levels, but only slightly). On the low carb days I eat all the carbs in the morning, then cut them out completely at night. No dairy, booze, sugar, fried anything, saturated fat, etc etc. I drink about 1.5 gallons pure water every day.
One happy day per week where I can eat something fucked up, or drink a few beers. More accurately "happy meal" I guess since it's only one thing.
Lifting M-Tu-Th. Cardio every morning (mostly bike, but I vary it up... sprints, rope/bag, elliptical, row, stairs) for about an hour, and I do two cardio sessions on days that I'm not lifting.
How's this look to you Sam?
Getting results? Oh well. I'm going into a cutting phase for the summer now. I topped the scales at 192 with 23% bodyfat. Now, two weeks in, I'm down to 185 and 18% BF (or at least that's what the tanita says). Still don't see an appreciable difference in appearance, so I'm thinking it was water weight or something.
Here's what I'm doing... Sun-Mon-Tues-Thurs are low carb days (<150g) where I eat about 2000 calories. Wed, Fri and Sat are moderate carb (~350g, and only from whole sources i.e. yams, potatoes, fibrous greens... no grains) where I eat about 2600 calories (still below maintenance levels, but only slightly). On the low carb days I eat all the carbs in the morning, then cut them out completely at night. No dairy, booze, sugar, fried anything, saturated fat, etc etc. I drink about 1.5 gallons pure water every day.
One happy day per week where I can eat something fucked up, or drink a few beers. More accurately "happy meal" I guess since it's only one thing.
Lifting M-Tu-Th. Cardio every morning (mostly bike, but I vary it up... sprints, rope/bag, elliptical, row, stairs) for about an hour, and I do two cardio sessions on days that I'm not lifting.
How's this look to you Sam?
Initially it looks great. How's your protein intake? What sources of protein?
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hey sam :)
im trying to bulk up a bit im currently 62kgs at 176cm tall age 17
im kinda following that eating plan u put of of yours but i dont have the organic stuff will it still do the job?
im an ectomorph btw
i would like to get to about 75 - 80 kilos mostly muscle as im becoming a personal trainer and i dont want to be scrawny lol
what are your thoughts on creatine?
also i work out 3 days a week, and i go hard ..(now) :)
ive been going on and off for about a year but was never really serious.
i currently have a Chest/Tri, day, Back/shoulder day, Arms/legs day
i change it up every 6 weeks with the help of a personal trainer but he is not really giving me the information i need on nutrition etc all he said was eat protein ( 2g per kilo of body mass)
thx mate
~bones
1. Organic is optimal. Not required, but optimal. im trying to bulk up a bit im currently 62kgs at 176cm tall age 17
im kinda following that eating plan u put of of yours but i dont have the organic stuff will it still do the job?
im an ectomorph btw
i would like to get to about 75 - 80 kilos mostly muscle as im becoming a personal trainer and i dont want to be scrawny lol
what are your thoughts on creatine?
also i work out 3 days a week, and i go hard ..(now) :)
ive been going on and off for about a year but was never really serious.
i currently have a Chest/Tri, day, Back/shoulder day, Arms/legs day
i change it up every 6 weeks with the help of a personal trainer but he is not really giving me the information i need on nutrition etc all he said was eat protein ( 2g per kilo of body mass)
thx mate
~bones
2. I've seen creatine work really well for some. Personally, I've never seen results from it. Its a natural substance that your body produces. Supposedly when you work out VERY hard, your natural creatine stores get depleted, which is when supplementation can be an aid. The only thing you can do is try it out for yourself and see what happens. Be objective, don't let the placebo effect take place.
Check out an earlier post of mine for the diet information I've found most effective.
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a question to whoever may know an answer:
im 5'6, and want to build muscle, but i don't want to look stumpy or w/e. i want to be very lean. can i control this? i want to have a body like eric neis, not "heat" from i love money.
www.jamiesway.com/eric_nies_shirtless.jpg
www.vh1realityworld.com/wp-content/uploads/2008/06/ilm-cast-heat_1.jpg
Eat clean, lift hard. Let the chips fall where they may. What other option is there? Your look is going to depend on the width of your frame. I have a wider frame, so people often think I'm a wrestler. I definitely don't have the Brad Pitt frame. That's fine by me. Genetics are genetics. Be happy with who you are, what you were given, and do what you can with the resources you have. im 5'6, and want to build muscle, but i don't want to look stumpy or w/e. i want to be very lean. can i control this? i want to have a body like eric neis, not "heat" from i love money.
www.jamiesway.com/eric_nies_shirtless.jpg
www.vh1realityworld.com/wp-content/uploads/2008/06/ilm-cast-heat_1.jpg
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So far so good. Waist is down about a half inch thus far. I weigh 180 this morning. I think it's going too fast almost, because bicep went down a quarter inch. I'm not eating enough I think.
Getting results?
Initially it looks great. How's your protein intake? What sources of protein?
Protein I am eating a mix of powder (biotest), turkey, chicken, tuna, salmon, and red meat once or twice a week. I get over 200 grams a day... I have to since my carbs are so low, otherwise I have a hard time getting ENOUGH calories, even on restriction. I'm supplementing with BCAA tablets throughout the day as well. Initially it looks great. How's your protein intake? What sources of protein?
So far so good. Waist is down about a half inch thus far. I weigh 180 this morning. I think it's going too fast almost, because bicep went down a quarter inch. I'm not eating enough I think.
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click on the images for more information
click on the images for more information
Are all cardio workouts equal? For purposes of promoting lean mass and for effectiveness in conjunction with lifting weights.
For example, take these four workouts:
1 - Being on a cario type maschine such as a step for 45 minutes and burning 500 calories at a steady pace.
2 - Doing intervals like going on a track and doing 10 100m sprints (walk 100m in between) or six 200m sprints (walk 200m in betwen)
3 - "jogging"/running on the road for 20-30 minutes.
4 - Hills. 10 of them. Go up fast, walk back down. A fairly steep heel, but say you're sprinting up them in 7-12 seconds.
The hills and the sprints probably burn less calories is my guess, but sprinters and football players are cut and lean. How come? What should one be looking at - time spent doing the activit? Calories? Strange thing is if I'm on the stationary bike at the gym I can barely burn ANY calories - has to be the step thingy. I'll be on the bike for 30 minutes and barely burn 200 calories.
How do you do your cardio workouts?
Awesome question!For example, take these four workouts:
1 - Being on a cario type maschine such as a step for 45 minutes and burning 500 calories at a steady pace.
2 - Doing intervals like going on a track and doing 10 100m sprints (walk 100m in between) or six 200m sprints (walk 200m in betwen)
3 - "jogging"/running on the road for 20-30 minutes.
4 - Hills. 10 of them. Go up fast, walk back down. A fairly steep heel, but say you're sprinting up them in 7-12 seconds.
The hills and the sprints probably burn less calories is my guess, but sprinters and football players are cut and lean. How come? What should one be looking at - time spent doing the activit? Calories? Strange thing is if I'm on the stationary bike at the gym I can barely burn ANY calories - has to be the step thingy. I'll be on the bike for 30 minutes and barely burn 200 calories.
How do you do your cardio workouts?
No they are not.
Here's how it works: your heart rate is the determinate of what's going on with your metabolism. Your body is constantly burning a combination of fat stores and glycogen stores (carbs) for energy. A resting heart rate will yield a combination of energy of around 20-80. 20 percent of energy is coming from fat stores, 80 percent of energy being used is coming from glycogen stores. What happens when your heart rate is between 65-80 percent of your maximum heart rate (max is calculated 220-age, my max would be around 195 because I'm 25 years old, keep in mind this is not absolute and just an estimate) is the ratio flips. So suddenly, more calories are being used up from fat stores.
Okay, so there are 2 different goals one could have from cardio workouts:
1. to burn fat
2. to train their cardiorespitory system
1. To burn fat, you want your heart rate between 65-80 percent of your heart rate. This will 'flip the ratio' on where you body is drawing its calories from.
2. To train cardiorespitory effeciency, you want to 'push the limits'
SO, for my cardio I usually keep an eye on my heart rate while I'm lifting weights. I try to keep my heart rate up by keeping my workouts dynamic, strenious, etc.
Hope this helps.
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SamtheGladiator: What is your take on kettlebell training?
I think its great. A good way to shock your body. Do I think its superior for muscle building? No. It may be superior for functional strength for athletes however. __________________
Hey Sam, I have a bit different question... Last year I gained about 8kg in like 6 months of intense training and I got just small stretch marks on arms. My brother gained more weight and he got really horrible horror movielike bloody stretch marks. I assume that this year since I'll gain another 10kg I'll get the same amount of stretch marks like he did. But it looks so horrible I'm starting to think about gaining muscle mass slower to give my skin time to grow properly. Is there a way around it? I don't want to sound like a pussy here but it really does look disgusting when you put your shirt down...
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[='Book Antiqua'][/]"I'm just myself. There's no better way to be. You won't find yourself in me." - Alexander~
RSDchat
RSDchat
Hello again.
I have another interesting question. I do weight training on my legs once a week. Fo 2-3 days after the session though my legs are so saw and its hard to walk, and they are so tender. I have started really stretching the leg muscles after the workout, and i warm up properly but still get this soreness wich is tough to live with especially as i am looking to become a personal trainer.
Do you have this problem?
Do you know why this happens?
and do you have any tips to stop it from happening?
Hey man, that's the worst! haha. sitting on the toilet is hell after a level 9 or 10 intensity legs day. However, as you get CONSISTENT with working out legs (meaning week in and week out), this extreme soreness will subside. Legs are by far the biggest grouping of muscles in the body. So when you work them out you're tearing down ALOT of muscle tissue. This is the reason (plus lactic acid) for the extreme soreness. I have another interesting question. I do weight training on my legs once a week. Fo 2-3 days after the session though my legs are so saw and its hard to walk, and they are so tender. I have started really stretching the leg muscles after the workout, and i warm up properly but still get this soreness wich is tough to live with especially as i am looking to become a personal trainer.
Do you have this problem?
Do you know why this happens?
and do you have any tips to stop it from happening?
Here's my adivce: FIGHT THROUGH IT. STAY CONSISTENT. After a month of working legs consistently and not missing, the soreness will subside and turn into a 'good' soreness rather then an extremely uncomfortable one.
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I'm into body weight training because it's more in my budget range. So I was wondering using body weight, what is the best way to build enough strengh in your arms to do a standard push up? I'm currently not capable to do a single standard push up. I was wondering what excersises would help me to achieve my goal, like what days of the week and for how much time each day.
Start with knee push ups. Read through other posts to get a schedule. __________________
SamtheGladiator
Respected Member
Join Date: 01/27/2009 | Posts: 326