THE FORUMS
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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Hey Sam, what's your take on drinking coffe? How bad is it healthwise?
I drink black coffee on a fairly regular basis. I get organic stuff to avoid the pesticides. There are different theories on it, I've read that its bad I've read that it's good. Personally I like it. Maybe my opinion will change down the road. Try to get organic as coffee is one of the heaviest sprayed crops there is. Also, don't pollute your coffee with a bunch of sugar. Cream is fine. __________________
Hey Sam,
What are the top abdominal exercises that you would recommend doing. My favourite so far have been bicycle kicks, russian twists, and those leg lifts that you do while suspended in the air (for lower abs). Do you have any other exercises? And are these adequate enough to gain a six pack.
Also, my trainer says that if you want to start really gaining muscle you should be snaking on something healthy every 2 hours. What's your take on this?
My favorite ab exercise is good ol' fashion declined sit ups. Also try Yoga out. Its basically an hour of abdominal work along with balancing and stretching. Your six pack is already there, getting your six pack to SHOW is what you need. This is fat loss. What are the top abdominal exercises that you would recommend doing. My favourite so far have been bicycle kicks, russian twists, and those leg lifts that you do while suspended in the air (for lower abs). Do you have any other exercises? And are these adequate enough to gain a six pack.
Also, my trainer says that if you want to start really gaining muscle you should be snaking on something healthy every 2 hours. What's your take on this?
There's truth in eating every few hours (ESPECIALLY for ectomorphs). It's about keeping your body anabolic (muscle building state) rather than catabolic (muscle eating state). Keeping adequate protein and calories allows your body to stay more anabolic.
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2. Drink ALOT of it. I drink 1 gallon a day. Check out this little article: http://www.mercola.com/article/water.htm
I think this is only possible if you are taking huge amounts of stuff like protein by drinking these protein shakes.
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Hey Sam, when it comes to bodyweight exercises (i.e. press-ups, chairdips, regular dips, squats, lunges, burpees, crunches etc) how many sets or repetitions of each should I be doing to gain maximum benefit when it comes to building muscle?
Also, as a side question, how many miles of cardio should I be doing to complement the bodyweight exercises and have a good lean physique of muscle?
I've noticed I tend to go overboard on running and stuff and just end up looking like a skinny vampire
You should be going to failure. Like I've said over and over, its about shocking your body. THAT is what will get your body to grow muscle (along with having the correct nutrition that will allow it to grow). Also, as a side question, how many miles of cardio should I be doing to complement the bodyweight exercises and have a good lean physique of muscle?
I've noticed I tend to go overboard on running and stuff and just end up looking like a skinny vampire
Being lean is MORE about diet then cardio. Although cardio is a good thing. Its about your heart rate. Keep it between 65-80% of your max (220 -age is your max). Do this for 30 minutes up to 1 hour at a time. THEN EAT. Doing cardio for hours upon hours with no nutrition will put your body into a catabolic state (muscle eating/ canabolizing).
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Great thread!
Why do push ups on a bar? What's the difference to doing it with your hands on the floor?
How much protein can one eat in a meal without it going to waste? I usually have 20 grams 15 minutes prior to my workout (heavy lifting) and the same amount right after. About 30 minutes later I have 2 raw eggs. Circa 1-2 hours after that I eat dinner. Is my protein intake too much in to short a time?
Different angles give you different pumps and allow you to target different parts of the muscle. That's it, nothing more to it. Why do push ups on a bar? What's the difference to doing it with your hands on the floor?
How much protein can one eat in a meal without it going to waste? I usually have 20 grams 15 minutes prior to my workout (heavy lifting) and the same amount right after. About 30 minutes later I have 2 raw eggs. Circa 1-2 hours after that I eat dinner. Is my protein intake too much in to short a time?
There are different claims on this. Some studies show that your body has a limited amount of protein that it can absorb, others supposedly debunk this. Your dieting around workout time is actually IDEAL from MY perspective. There's a 'protein window' after working-out for about 30 minutes so you want to get a good protein in you in that time period. Then another 'protein window' opens around 2 hours later when you want to get another good source of protein in you. Following this will OPTIMIZE your workouts.
I personally wouldn't eat over 60 grams of protein in ONE sitting however. I think there may be SOME truth in the theory that our bodies can only absorb so much protein at a time.
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Hi Sam thanx for all the input! Started cutting grain from my diet since yesterday, ill post my results in this thread.
I want to know how I need to train for boxing.
I train boxing tuesdays and thursdays.
Now i've seen quite a few "big" guys who have impressive builds but NO explosiveness and NO speed. I dont want that.
My aim now that i've started weight training as well is:
1: Build explosiveness and speed
2: Loose fat
3: Build muscle
Number 1 has top priority.
In order to reach this I started to do excercising as well.
For example my back/shoulders routine looks like this:
Back excercise with bar 3 x 12
Shoulder press 3 x 12 30 kg
Back Low Row 3 x 12
Shoulder pull freeweight 3 x 12 14kg
Back Compound row 3 x 12 73 kg
Shoulder butterfly freeweight 3 x 12 12 kg
I try to do all these excercises "explosive" ; I push/pull hard, like a short burst. But I do release the weight slowly and controlled(are these two counterproductive to each other?)
What do you think I should change in this workout? More/less reps? More/less weight? Keep in mind my no1 priority is speed and explosiveness.
Is lifting weights right after boxing usefull/effective?
What is your take on beans? Like kidney beans and such?
If i cut carbs and grains from my diet, I get a foggy mind. What do I have to eat to replace these? Im a student so I need a clear head.
What are good ways to season your food? I read that much salt doesnt do me much good..
That's exactly what you should be doing. Control the weight very slowly on the down movement and then EXPLODE on the up movement. It will be important to get the right amount of weight that will resist your explosive contraction effectively. You could even go fairly heavy with your weight and lower your reps. But mix it up.
2. Is lifting weights right after boxing usefull/effective?
Don't do it without first eating. Your body will likely go into a catabolic state from an hour or whatever of boxing and then straight to weight lifting. Refuel with some good nutrition and then hit the weights (you never want to lift on an empty stomach anyways)
3. What is your take on beans? Like kidney beans and such?
I personally don't eat them. I'm not opposed to them however. Try them out. How's your digestion? Do they give or take energy from you? How do they make you feel overall? Test it out for your body.
4. If i cut carbs and grains from my diet, I get a foggy mind. What do I have to eat to replace these? Im a student so I need a clear head.
You're not necessarily CUTTING carbs, you're replacing and limiting the crappy ones. Eat fresh fruits and vegetables. I promise you'll actually get smarter from it. Serious.
5. What are good ways to season your food? I read that much salt doesnt do me much good..
Get sea salt. Processed salt is crap. Sea salt is good for you. I basically use salt and pepper and basalmic vinegar occasionally to season my foods.
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what type of nutrition plan should I follow for martial arts training?? I normally do:
Monday - Thursday
12pm-1pm - Muay Thai or Wrestling
4pm-5pm - Weights
5pm- 630pm - Boxing
630pm - 745pm - BJJ or Wrestling
If I were doing mma I would still follow my diet that I'm currently advocating. Maybe I would add more carlories by eating even more food because of the high amounts of cardio. that's the only change though. I truly believe, through 1st hand and 2nd hand experience, that it is optimal for fitness/athleticism AND health. Monday - Thursday
12pm-1pm - Muay Thai or Wrestling
4pm-5pm - Weights
5pm- 630pm - Boxing
630pm - 745pm - BJJ or Wrestling
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Fantastic thread, learned a lot already.
My question:
I'm a vegetarian and I take about 3 shakes throughout the day inbetween meals but over the last year or so I havn't gained any weight what-so-ever.
My strength has increased somewhat but not as much as I would like in such a long time.
I have been working through the Chad Waterbury programs and am now on the SOB one.
So what is your opinion on the Chad workouts and how can I gain weight without meat?
many thanks
My question:
I'm a vegetarian and I take about 3 shakes throughout the day inbetween meals but over the last year or so I havn't gained any weight what-so-ever.
My strength has increased somewhat but not as much as I would like in such a long time.
I have been working through the Chad Waterbury programs and am now on the SOB one.
So what is your opinion on the Chad workouts and how can I gain weight without meat?
many thanks
potto
Senior Member
Join Date: 05/19/2007 | Posts: 167
I find that 7-8 hours is just not practical, if one has a life in which they are working daytime, and then being social, or going to school outside of work hours, and into self-development (reading a book, brainstorming, etc would be activiities that one might stay up a little late to do).
Is averaging 4--6 hours of sleep with the occasional 8-10 hour night thrown in to "recharge" healthy enough?
If it isn't, if I may ask, how many hours do you sleep, and what is your life (work, social, etc) calendar like?
Discuss the link beteen diet (specifically the kind of diet Sam is advocating ) and sleep requirements.