FitnessA place to discuss topics concerining physical fitness.
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To avoid cluttering up the official competion thread with questions, i am reserving this thread for all of that stuff. The other thread should be used for only pictures.
If you have any questions on exercise, nutrition, supplementation or questions on the competion, then post them here.
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I'm open to comments, Jokes, advice and whatnot on my recently uploaded pictures.
What muscles you guys think I need to work...
What the hell are those wing things called?
You definitely need to do some legs!
If you can't do squats/deadlifts like me, do 45 degree leg press, hamstring curls and calves. You can do quad extension too, but the leg press is better.
For lats, you can do wide grip pull ups (assisted if you need to), but be sure to pull with your back not your bis. In addition, lat pull downs (vary grip), straight arm pull downs, pull overs, etc.
Everything else will come. You have a base for bis/tris/shoulders, so stick with basics on those.
Creatine goes half hour before and some during workout (if you want), not in the morning. In the morning you need to have some sort of carbs and protein. I eat oats with whey. Insulin spikes (sugar - like fruit, wheat, dextrose) get the protein in to the muscles faster (all day and post work out) whereas fats make the protein absorb slower (dinner time and before bed). Protein load after workout (~30-50g) with two vitamin C tabs to aid digestion. Add a multivitamin and some essential fatty acids (flax or fish oil).
These are my opinions and others can either support or refute so you can take what you want.
Other quick things
1) You need sleep!!
2) Give yourself some time to recover. Do cardio the day after you lift or take a day or two off a week.
3) Alcohol inhibits muscle growth.
4) Stick with whole, raw foods like fruit, meat, wheats, veggies, olive oil, natural peanut butter. Remember, this is 90% diet.
5) Good alternative foods include Kashi cereals/bars. They are high in protein, fiber and are tasty. They are all natural so there isn't any high fructrose corn syrup shit in them.
6) speaking of fiber, eat a lot of it. Oats, spinach, mini-wheats, metamucil, whatever, get it
7) Water...stay hydrated
8) Stretch. Most people don't like to stretch. Trust me, it helps. If you don't want to stretch yourself, take a yoga class once a week.
9) HIIT along with diet is usually the fastest way to lose fat. It will kick your ass so start off slow.
Here is a HIIT schedule
I think that's all I got for today.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
no one can help me, i am eating a cookie, someone please help me with my addiction to carbs
Here's a plan. Ok, you have X amount of carbs a day. Each day substitute a processed product with a piece of fruit. Also, water down any juice/processed juice you drink. Instead of having a whole cookie, have one. Eventually, you will crave carbs, but your body will get over it if you are substitute crappy carbs with oats, wheat, and fruit.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
No kidding! I've always had lots of trouble doing legs.
Quote:
Originally Posted by robbclark1
If you can't do squats/deadlifts like me, do 45 degree leg press, hamstring curls and calves. You can do quad extension too, but the leg press is better.
I've been doing:
Leg Extenstions
Leg Curbs
Leg Adductor
Leg Abductor
And I just started with some Squats on a pretty nice Squat Machine at my gym.
Quote:
Originally Posted by robbclark1
For lats, you can do wide grip pull ups (assisted if you need to), but be sure to pull with your back not your bis. In addition, lat pull downs (vary grip), straight arm pull downs, pull overs, etc.
I'm try those.
Quote:
Originally Posted by robbclark1
Everything else will come. You have a base for bis/tris/shoulders, so stick with basics on those.
Creatine goes half hour before and some during workout (if you want), not in the morning. In the morning you need to have some sort of carbs and protein. I eat oats with whey. Insulin spikes (sugar - like fruit, wheat, dextrose) get the protein in to the muscles faster (all day and post work out) whereas fats make the protein absorb slower (dinner time and before bed). Protein load after workout (~30-50g) with two vitamin C tabs to aid digestion. Add a multivitamin and some essential fatty acids (flax or fish oil).
These are my opinions and others can either support or refute so you can take what you want.
Cool thanks, I'm not to knowledgable about the nutriants at all... taking stuff before the workout would be hard for me, I go to the gym after work. ... It's just convient to take it in the morning. ... Not really use to taking stuff every day.
I'll bring a can of Creatine to work w/ me though.
The machines you are using for legs are isolate machines, meaning they only work one muscle at a time. Using the leg press will allow you to use the whole leg. Squats are good but get the technique down. Push from the HEELS don't push with the toes. DON"T bring your knees in front of your toes. Ask a trainer for help and practice with low weights. Same thing applies for the leg press. Free weight squats are better than machine/smith machine squats becuase you use your whole body to stablize. Abductors are alright, but they won't get you mass.
Just think that sugars make protein absorb faster, fat makes it absorb slower. post work out you want that shit in your muscles ASAP. Then after that you want it to slow down so it is in blood longer while you sleep. A good scoop of peanut butter, some lean meat, and half a protein shake an hour before bed is usually what I do.
You will need ~150g of protein a day to grow. It takes awhile to get it all figured out.
I went from this:
To this:
I know I am skinny and genetically I don't gain mass, but I feel good about myself now.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
K&N FIPK II / HP Top Portion Header / Neuspeed Front Upper Strut Bar / RSX 19mm Rear Sway Bar
Generic Rear Upper Strut Bar / 15" Silver Rota Slipstreams (11.8lbs) / 205/60/15 Falken ZE-512's
^ Dude, I'm not kidding. In that last pic your biceps are bigger than mine. You forgot to link the third pic.
Nah, I looked drugged in that pic so you guys can click it if you want. Still trying to gain. I am about 160-162 up from 155. My minimum was about 148-150. See what the next shitty 6 months will bring.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
wats the best daily routine to achieve a six pack. Im already skinny but i want it cut as hell for spring break so i can mack bitches
How skinny are you? Are you already doing abdominal work?
If you have a specific date that you want the 6-pack by, it'd be easier to work for it. Trust me... keeping a 6-pack year-round is HARD. My abs are just barely visible after my holiday eating habits, but I doubt I have the type of abs you're going for.
The main way to bring out your abs is to lower your bodyfat. Yes, doing abdominal exercises will help, but if you're at like 20% bodyfat, those crunches aren't going to help you.
Post a picture of yourself and tell us what your diet is like and we'll make sure you're cut for spring break.
can i get buff and lose stomach fat by just eating and some work out? no supplements
Absolutely.
Civic01vtec is right. The extras are just that - extras. The same way that a kick-ass intake will do nothing without an engine, without proper diet and training, the supplements are useless.
awesome so i still have hope. i got some weights at home and i can do some squats and stuff and situps etc. i think i eat okay, usually a muffin/bagel yogurt and juice for breakfast, some kind of light lunch like subway with double meat, and usually i make some dinner like chicken, fish, burrito, hamburger. and i always snack on stuff like dry fruit and some times candy which is bad. but i don't drink soda at all.
awesome so i still have hope. i got some weights at home and i can do some squats and stuff and situps etc. i think i eat okay, usually a muffin/bagel yogurt and juice for breakfast, some kind of light lunch like subway with double meat, and usually i make some dinner like chicken, fish, burrito, hamburger. and i always snack on stuff like dry fruit and some times candy which is bad. but i don't drink soda at all.
Your diet sounds pretty solid for a non-athlete. As you start exercising, you may find that your metabolism is speeding up and you'll be more hungry - listen to your body! It's just telling you that it's building muscle.
Since you're new, you'll make some great gains with that diet and a solid training split. Beginner gains are better than the gains people make on steroids.
I've been working on arms/chest/shoulders but I've got a gut like a pig right before the slaughterhouse. The holiday meals didn't help either.
Are there any quick gut busters that you guys could recommend besides the sit-up/crunch?
__________________ -The Civic is a car so nice, we bought one twice.
`01 Black 4dr EX
`03 Silver 4dr EX
-I could always use some rep.
Pagdating ng panahon.
-Member of 7thASR
there is no such thing as a "quick fix" when it comes to fitness.. well besides lypo, which is gonna leave u with sagging skin anyways. Clean up your diet and start doing lots of cardio if you want a ripped midsection
I've been working on arms/chest/shoulders but I've got a gut like a pig right before the slaughterhouse. The holiday meals didn't help either.
Are there any quick gut busters that you guys could recommend besides the sit-up/crunch?
You could do a million crunches and it wouldn't do anything about your gut. The only things that are going to reduce your midsection are lowering your calories (from fat, specifically) and doing cardio. Either way, you will be at a caloric deficit, and that's the only thing that's going to lower your bodyfat, reducing your belly.
can i get buff and lose stomach fat by just eating and some work out? no supplements
you cannot spot reduce fat. however, u can reduce overall body fat. you can get "buff" and reduce body fat by just eating and working out, yes. it will be quite a challenge as food is the main source for muscle growth while eating fewer food is goal to weight loss (and reducing body fat at some point).
edit: i would also like to know if anyone else here has had an lowerback injury or know how to treat them properly? to keep it short, i pulled heavy on sumo deadlift on the start of my back day and it went fine, at the end, i decided to finish it with some barbell good mornings and the strain just happened their. month later, pulled sumo and conventional to try things out and strain came back. 2 weeks later, now im here "recovering" just doing stretches and resting right.
i wish i could get in this competition thing, but im sure as hell deadlifts and squats will hold me back on progress.
awesome so i still have hope. i got some weights at home and i can do some squats and stuff and situps etc.
I have no room for my weights or have time to go to a gym, so i stick to bodyweight resistance exercises. I do alot of push ups, squats, calf raises and dips (I put a kitchen chair in front of my couch with my feet on the couch). I do have some dumbells for other various exercises.
BTW, sit-ups are bad for you, stick with crunches.
__________________ The 2nd Amendment America's original homeland security
'01 Civic EX -- boosted
'99 Chevy 2500 Ext. cab 4x4 with a
454 <--- under 10 mpg
'02 Chevy Trailblazer
what are some good starting diets? nothing insane but some easy diets to start getting your metab going.
We're not privy to all the details of your personal life, so we can't draw up entire diets for you, but we'll be happy to give you pointers. Eat clean and eat often. Always eat breakfast as that'll help kickstart your metabolism. A good bulking diet is high on protein from fairly clean sources like fish, chicken, beef, turkey, even peanut butter. A split of 40/40/20, which is 40% protein, 40% carbs, and 20% fat is fairly accepted in the bodybuilding world. If you're having trouble counting all of your food, try www.fitday.com. It's a great site that'll help you a LOT with your diet. It keeps you honest.
Quote:
if you do cardio and not sweat b.c its too cold does it still help?
Yes, but it will be more cardio as in helping your heart than cardio as in burning fat.
Quote:
why is it whenever i run, the insides of my ears feel like they're going to blow up and bleed even with earmuffs on?
No clue. But you're hardcore to run outside when it's cold. I don't run - only cycling, but I won't even put on my cute little spandex shorts unless it's better than 50* outside.
Quote:
if i cant run, what are some other cardio activites i can do while in a confined space, as in a 15 ft by 15 ft place like a living room?
Jumprope! You kind of feel like a 2nd grader at first, but it's a great cardio workout. (Don't forget that sex is also great cardio... as long as you're in the confines of a traditional, committed relationship )
Here is just a little helpful guide for the Cutters......
Nutrition:
Nutrition is the most important part of working out. It accounts for 80% of weight loss. No matter how hard you workout, if your diet is bad you will not see results. Do not fall into the idea that if you workout hard then you can eat a crappy meal for dinner. The two will not offset each other.
The more times you eat per day will result in a higher metabolism. In lab tests done on rats, scientists fed 2 rats the exact same calorie amount of food. They gave one rat all of the food at once and the other received the food throughout the day. At the end of the experiment, the rat who ate all of his calories in one sitting gained weight while the rat that was given portions lost weight.
Eat at least 5 times a day. Preferably eat as much as 8 times a day. Eat every 2 hours. Each meal should have anywhere between, 100-250 calories depending on the size of the person. The bottom line is that losing weight occurs when you burn more calories per day than you take in. If your daily metabolic rate is 2500 calories then you should take in somewhere from 1700-2100 calories per day. If you take in 1700 calories your body is left with the task of finding 800 calories for energy. Your body will pull from your body fat to make up the difference. Hello hot body, here you come! Always take in at least 1200 calories a day. Starving yourself will only slow down your metabolism.
Dear Diary:
Write down EVERYTHING you eat. I carry around a small notebook with me and record everything I eat along with the amount of calories in the meal. Doing this will cause you to actively think about what you are eating before it goes in your mouth. Do not wait until the end of the day to write everything down. It will be much easier to remember what you ate if you do it during the meal. Also you will be able to immediately know what is too much. You can then total up the amount of calories taken in to determine if you are in your target zone of intake. It you are not then you can adjust your intake the next day.
Portion Control:
It is difficult for most people to learn portion control. In society we are told to eat until we are full. If you do this then you have eaten too much. Also, if you start feeling hungry then you have waited too long to eat your next meal. The most difficult feeling to overcome is that if you are eating properly you will never feel hungry, nor will you feel full. You will be eating when your body is not yet telling you that you are hungry and you will stop eating before your body tells you that you have eaten enough. Even though it is difficult at first, it is very helpful to eat this way. People are more prone to overeating if they eat when they feel hungry. You know the feeling…you are sitting around just starving for food, so when you finally get the food you eat every bite of the food, then you feel like you are about to bust because you ate too much. If you eat when you are not hungry then you probably will not eat as much because you did not really feel hungry in the first place.
Each meal should consist of Protein, Carbohydrates and Fats. These are crucial for development of the body. Moderation is key. Denying your body anyone of these is just as bad as eating too much of one of them. You diet should consist of:
Protein 25%
Carbohydrate 60%
Fat 15%
If you are unsure of how to determine the percentages use this generalization. For each meal eat one meat that is the size and thickness of the palm of your hand. Do that and you will be eating a piece of meat that is about 3-4oz. This is exactly the size you need. It is the recommended intake by the FDA for a meal. Compare this information to what you see when you go to a restaurant. Can you order a 3oz steak anywhere? NO. Most places serve 12-16oz steaks. See how much overkill that is!!!! If you are eating out the best thing to do is to order your food with a doggy bag. When your food arrives immediately cut everything in half and put it in the doggy bag. Use that for dinner the next day. You have just cut that huge calorie amount in half. For the next part of your meal eat a carbohydrate. There are 2 ways to do this. One is to choose a carb that is the size of your fist. This could be a potato or something. OR you can eat 2 loose handfuls of fruits and vegetables. Voila! That’s a meal! Simple isn’t it.
Recap:
Meat – The size and thickness of your palm
Carb – The size of your fist or 2 loose handfuls of fruits and vegetables.
Desserts:
The only dessert that you should eat is fruit. It is the earth’s natural dessert. It is sweet and healthy. Eating packaged desserts or cookies, etc is considered cheating. Eating a piece of fruit is not considered cheating.
You are allowed to cheat once a week.
Cheater Meal:
ONE Cheater meal per week. For good efforts throughout the week you may choose ONE meal to be a cheater meal. It can be anything you want.
I must warn you though. I did this too but I did not enjoy it. After eating so well for a week my body felt great and I felt alive. Sure, eating the cheater meal tasted good at the time, but as soon as I finished I felt like crap. I felt so bad in fact that I never cheated again. Eating a cheater meal was not worth feeling like crap for the next 3 hours.
What should I drink?
WATER!!! Work hard to drink only water all day long. This keeps your body hydrated which stimulates weight loss! Drink all of the water you want to…….ZERO CALORIES!!!
I advise against drinking soda. There are chemicals in carbonated drinks that inhibit weight loss. Yes, even diet soda that has zero calories is bad for you. While you will not be gaining calories you will be slowing your metabolism down severely. By ceasing to drink soda you can drop 10 lbs in a month easily. Imagine being able to drop one pant size just be drinking water! You don’t even have to diet!
Still trying to gain. I am about 160-162 up from 155. My minimum was about 148-150. See what the next shitty 6 months will bring. 
~R.I.P. Diana Ham (WhoWhatWhoa/FlyPoofGone)~ 
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