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.
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
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.
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.
Last edited by robbclark1 : 12-29-2005 at 08:48 PM.
^ 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.
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.
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.
