The **official** Guide To The Elusive Six-pack

[Cybergasm]

THE OFFICAL GUIDE TO THE ELUSIVE SIX-PACK

I have been with these forums for over four-years now. Those four years have been plagued by the same relentless threads: "Gieb m3 6-p@ck!!11!" and such. I have tried to answer every one of these poetically phrased threads with patience and to the best of my ability. This would, time after time, take me pages of pages of posts. I love doing it, but it does get tiring. However, this was not the main motivation behind making this thread. As I sat there in my computer chair, unwearyingly reading these threads I noticed a scary trend; a slew of information from my fellow MXers. I would try and clear these blatant mistakes, but there were too many and not enough time. From people suggesting a diet which comprised of two meals a day and daily cardio, to other suggesting nothing but water, it came to be too much. So here it is: a guide to the elusive six-pack.

Before we start there are some things to be said; by continuing to read this guide you agree to wave any legal rights if anything should happen as a result of following my advice. As always it is highly recommended you talk to a doctor before starting any dietary program. Secondly, it is my deepest wish that this be made a sticky. The common thread starters of these infamous threads are not veterans or any experienced MXers; if this thread is allowed to get past the first page it will stay there, and the same thing will happen again, because, lets face it 98% of new members don't even know the search function exists. If they did there would be less of these threads. . This thread will also be proofread by professionals from whom I have obtained my own knowledge. The people I will be consulting are personal trainers and long time devotee's to a life of fitness. Finally, why was this not in the Sports forums? Simply answered; no one looks there. It also is not the place where this problem is ever-reoccurring. So, that is why I believe that this is the ideal place for it.

So, now, let us get started.

DIET:

The first and most important part of reaching your desired body is diet. It is unfathomable how much misinformation about diet there is; from the Hollywood diet to the Atkins diet. Yes, you lose weight, but no good weight! More on this later. It is important to work your body, but it is more important to feed it and nurture it, otherwise you can't expect it to grow! The first illusive fact I shall cover is how many times do I eat? The answer is quite simple; every two hours, it is not a set amount of times, but it is a set interval pace. For many people this is six times a day, which is what I personally try and maintain. Why is this important? Well, our bodies are SURVIVAL MACHINES. Years of evolution have thought us how to deal with food shortages and famines on a wide scale. What happens when a person eats two to three times a day is that the body goes into a state of starvation. Everything you put in it, it will break down and STORE as fat. It knows it won't get fed for another four to five hours, so it keeps the fat for energy. This problem is even worse with people who exercise; when eating at such great intervals and doing a big workout, your body is stretched to its limit. It doesn't burn fat because it needs it for everyday functions, and it doesn't provide enough energy; so it turns to muscle. This is where the difference between good weight and bad weight comes in. The weight you lose when depriving yourself of carbohydrates and calories is lost through muscle. When exercising or even going about your regular every-day jobs and errands your body is requiring a constant re-supplying of energy. When fat isn't enough, and it isn't enough, it turns to muscle, breaking it down for even more energy. We know that muscle weights more then fat, so of course you will lose more scalar weight; but you will not be getting any less fat. In fact, your body fat will be rising; as muscle is depleted so is your resting metabolic rate (more on this later), this allows for fat to be stored faster and more efficiently. Also not to mention the extra space it has where the muscle used to be. Eating every two hours a day ensures your body it will be fed with the energy it needs, thus it is more willing to burn the fat you have, and use the food you're giving it, because, once again, it knows it will get more. This in turn raises your resting metabolism; it also helps burn more fat when working out, because, for the third time, your body knows it dose not have to depend on it; it will get fed!

What do I eat?

The essentials to a healthy diet are: protein, carbohydrates, and fatty acids. There are other factors; minerals, vitamins, trans. fats, etc… However, this is a beginners guide, and we will focus on the biggest issues, the other ones tend to solve themselves (at the end of the guide I will be providing a link to where you should direct your questions, a place where you will get the answers to any questions concerning these smaller aspects of diet and many other aspects which I will not cover). But, where are the calories you ask? Well the calories come from the three mentioned factors. First one needs to determine the amount of calories they should intake; the following formulas will give you an accurate estimate (I DO NOT SUPPORT THE USE OF FORMULAS, AS THEY WERE NOT STRUCTURED AROUND YOUR BODY! EVERYONE IS DIFFERENT, LISTEN TO WHAT YOUR OWN BODY IS TELLING YOU). I present the calorie formula based on a friend of mine's statistics not my own:

You may want to take into consideration LBM for your resting metabolic rate. So for instance, if I am at 12% BF and weight 195 lbs, then to calculate my RMR I would use the following formula:



(1) 195/2.2 = weight in Kilos


(2) Weight in Kilos - (Weight in Kilos * .12) = LBM


(3) RMR = 500 + (22*LBM)





So in this case, if these were my stats I would have a RMR of 2,216 calories/day. Now this is just how many calories I would need for basic bodily functioning. This doesn't even take into consideration my daily activities, working out, or the thermic effect of my food.





Credit: Dr. John Berardi, worldclass nutritionist and athletic coach



Once you have obtained the amount, then its time to find out how many calories should be in each meal. Simply divide the calories by the amount of times you, on average, eat a day (if you're eating once every two hours!). Then for each meal 40% of those calories should be protein, another 40% should be from carbohydrates, and 20% should be from fatty acids. This is referred to as the 40-40-20 method (who would have thunkit?). Here is an example using my own stats.


BMR/ Daily Meals; 2216/6 = ~ 369

.4 * 369 = 147 calories in protein and carbohydrates

.2 * 369 = 73 calories in fatty acids.

147+147+73 = ~369; it all adds up.

These are all theoretical formulas which are good to follow in the beginning, but it is important to be open-minded. If you feel energy drained, add some calories; if you want faster results drop your calories for two weeks. You can even do carb-cycling, but once again that is not something to talk about in a beginners guide. If you feel you are not getting enough protein (about a gram per body weight) then add some. ALSO, MAKE SURE TO UNDERSTAND THESE CALCULATE RESTING METABOLISM! CALORIE INTAKE SHOULD BE MORE WHEN EXCERCISING!

One more thing to clear up is how to get calories from protein carbohydrates etc… This simply means that your protein source, be it chicken, beef, or a shake, should have about 164 calories. The amount of protein should be equal to the amount you need, if that means twenty extra calories, then be it.


One important thing to mention is that the carbohydrates should be kept complex; meaning no simple sugars. Switch out your French baguette for wheat bread. Your body can break down simple carbohydrates, such as sugar, really easily; thus it will store it. With complex carbohydrates it will have a much harder time, and in breaking it down will release energy; complex carbohydrates also have more bonds. This means more energy! With every bond it breaks, the energy holding it is released and used (assuming you are eating six-times a day).

Another way of portioning your meals was presented in Bill Phillips' "Body-For-Life" (a book anyone who is trying to get a six-pack should read). It presented the idea of using those picnic plates with the dividers to separate your portions. Make the big part the carbohydrates such as wheat pasta, then stack one of the smaller parts with your protein such as chicken, then the last one with your portion of fatty acids. It is important to not get too caught up in formulas, or at least it is in my experience. Listen to your body! If you feel like you're tired all the time, eat more carbohydrates or increase your calories. Muscles seemed a bit soft lately; maybe you're not giving them enough protein (which is essential to building muscle mass). The important thing is to realize that these formulas are not 100% correct because we are all different; different sizes, shapes, endurances etc… LISTEN TO YOUR BODY!

[Cybergasm]

The final piece of information which is important to share is the free day. Once very week, and a planned day (the same day during your diet) should be a "free day." Upon this day you can have one meal of whatever you wish. Pizza, Ice Cream, Soda etc... It is recommended that you do not combine a rest day (discussed later) and a free day. Free days help in two ways: shock your metabolism and keep you from going insane! If you're worried that it will do too much damage, think about it this way; seven days a week, six meals a day, forty-two meals a week, one isn't healthy; you're still eating healthy close to 98% of the time! That is amazing, and makes you DESERVE that free meal. There is great article in the site I will recommend at the end which looks more deeply into the science behind the free meal, you should check it out.

Supplements:

There isn't much I can say about supplements as I don't use many myself. I know that there are many out there and one needs to be cautious when choosing them out. One brand I know can be trusted is iSatori, and twinlab. Metabolic enhancers are not needed, I use them myself because I am in the final stretch, the last couple of body fat %'s, the ones your body wants to hold on to the most; but if you're starting off you really do not need them. If you feel you want them then I recommend sl7, it is one that has been proven effective and safe. I personally don't have access to one so I use twinlab's Ripped Fuel. Once again, the only supplement you may want to use, but don't have to are: protein powders, protein bars (don't eat too many of these, if you need protein supplement, drink it), flaxseed tablets, and minerals and vitamin tablets. However, those can all be obtained naturally; it is just easier and more effective to do it like that, or at least I believe so. However, for yet another time: they are not required.

That about covers the simple aspects of the essential diet to bringing out your hiding six-pack.

EXCERCISE:

So, now you're eating right, good for you! The next step is working out right. This much like diet is a balance between cardio, weights, and the most important part: rest. So let us take each one as a separate section.

Cardio:

Cardio is the least important part of a proper exercise routine; BUT IT IS IMPORTANT! The biggest misconception people make is doing too much cardio. It is also the biggest mistake I see people suggesting to others in the aforementioned threads. Cardio needs to be balanced; the optimal way of balancing it is doing it every other day! Even then it needs to be balanced even more. The last thing you want is to do long stretches of cardio, twenty minute sprints, or even forty-five minute jogs. Extended periods of cardio increase muscle catabolism, thus bringing us to the first issue we discussed; good weight vs. bad weight. If you overdo it on the cardio you're bound to lose muscle; you will have smaller scalar weight, but you will not be any less fat, or any closer to your six-pack. When it comes to cardio, I am personally a bit weird, so I won't talk about my methods, but I will discuss a method which has been proven countless of times; the most sacred HIIT.

HIIT stands for High-Intensity-Interval-Training. The concept behind it is simple yet so ingenious. Hit works like this: thirty second jog followed by a thirty second sprint for a period of time no longer then twenty minutes. When starting HIIT's, especially if you have never worked out intensely before, it is recommended you work your way up from four minutes, increasing a minute every two workouts.

The wonders of HIIT's are this: no muscle catabolism if done under twenty minutes (due to the alternation of cardiac activity). Also, a boost to your metabolism! The shock your cardiovascular system gets boosts your metabolism up to 15% the hour after the hit and by 5% the rest of the day. It is the perfect solution, use it!

Weights:

One of the most underestimated exercise forms are the weights; especially in people who are determined to just get a six-pack. It is prevalent that you understand, and make peace, with the following: there is no such thing as spot-reduction. If you wish to get a six-pack, you will have to work out your whole body. It will be impossible to just burn fat off your stomach. No insane amount of crunches will do it, but, a full body workout will.

Much like balancing cardio, weight-training needs to be balanced as well. It is important to spread out your weight training; DO NOT WORK OUT EVERY PART OF YOUR BODY EVERYDAY. Instead work out two parts one day, two parts another day, etc… Here is my current schedule; it will hopefully give you an idea of how to do it:

Monday: Cardio and Abdominals
Tuesday: Chest (my weak area, I dedicate a day to it)
Wednesday: Cardio and Abdominals
Thursday: Legs and Triceps
Friday: Rest
Saturday: Cardio and Back
Sunday: Biceps, Shoulders, and Neck

When you work out to many body parts in one night you don't give them the attention they deserve and need. So, how should one exercise? I like to choose three to five different exercises and set the sets and reps up like this:
3 sets at 12 reps with a lighter weight (one you will be able to do this with, but still feel it)
3 sets at 8 reps with a medium weight (usually 10-20lbs heavier then the first one)
3 sets at 4 reps with the heaviest you can muster
1 Failure set with each weight

There are many ways to set the reps and sets up; some people do just the heaviest for mass, some do just the lightest for definition. There is a whole world out there, these are just the basics.

What is a failure set? Well, what to do during the failure is you take each weight set and just pump out as many reps as you can, push yourself to, well fail; but, be safe!

Working the ABS:
I won't focus on every body part, but would like to make this section dedicated to the Abdominals, which are after all what we are here to build. For the rest, I will provide some links at the end. A grave misconception is that you have to do hundreds of sit-ups everyday. This is wrong, and will once again lead to unbalancing and over-break of muscle, leading to muscle catabolism. Working out the abdominals properly requires mind as well as body. When doing a crunch, it is important to first lay on the ground, shoulders hovering. Tighten your abs, and visualize them tightening, then as you go out expel all the air; now, wait! I know what you want to do; you want to flop back on the ground! STOP! At the top of your crunch, stop, and hold… do not relax your abs… count to three as you continue to force air out (not in!). Then keeping your abs tight, go back down, slowly, at least to a five count. Do not let your shoulders touch the ground, keep them hovering with your abs held tight. Repeat fifteen times for three sets.

The above method is how you should do every part of your abdominals; lower, obliques and upper. Attached will be some websites for exercises which will stimulate your abs to the greatest extent. As stated, DO NOT OVERDO IT; the more you do it, the less results you will get. Like everything in the world of fitness; BALANCE IT OUT!

[Cybergasm]

REST:

That is right, REST. The most crucial part of bodybuilding. When you exercise you tear your muscles apart. You intake protein to repair them, but without rest it is an upward battle. The first part of resting comes in exercising one muscle set a day, and only once per week (with me I work abs twice a week, because it is crucial for my sport). So, while you are working one body part, the others are getting rest. However, a complete day of rest is also required. When focusing your chest, your biceps will also get a workout, not a big one, but they will be used; so giving your whole body a day to recuperate is important! With the right diet, enough protein and energy, during these times of rest your muscles will become bigger and stronger!

A Final Word on Exercise:

One area that is overlooked when exercising is alternation. This is another key role in your quest for that six-pack. It is important to alternate the exercises with which you hit your body parts at least once a week. So one month you might do your chest with bench press, inclined, regular, and declined. The next week you might use only dumbbells. Either way, keep your muscles on the edge; if you do one exercise set over and over and over, your muscles will get used to it and will not tear as much as you need. Other ways to alternate are reps, the order of the exercises, and weight. Keep shocking those muscles.

I believe an explanation is in order as to why resistance training is important. It is simple; it all has to do with resting metabolic activity. Rather, how many calories are you burning sitting here. When you build muscle you increase the size of your body; this forces your heart to have to deliver blood faster and to farther places; this uses energy to do, so your metabolic rate shoots up! This of course combined with the perks of looking really good!

Motivation/Conclusion:

After all is said and done, the hardest part is starting and staying with it. I will be the first to tell you this. I have been in the world of fitness for years now, and I am still fighting this battle for the "perfect" body. My challenge is maintaining a good diet, and I know this now, so I am working on fixing it. I have started and failed countless times; some of them lasted months, others weeks, and some even days. Every time I would come out a bit smarter, I would learn something new about myself, and something new presented in theory. I wish that through this guide I have shared with you most of what I have learned, so that you don't have to learn it again yourself. Yet, as much as I may hope, there will always be things to learn by yourself about yourself, because we are all different. The one thing I can't stress enough is the importance of persistence. If you fail, lift your head up and try again. Don't let any one attempt get you down; I am now on maybe my 50th attempt, and I feel I am finally getting it. I know how much food and what food my body needs, and what to avoid to keep myself on the bandwagon. Remember that you are human, imperfect, if you give in one day and eat a Twinkie, a Kit-Kat bar, or even a whole meal at McDonalds; it isn't the end of the world. It won't matter, and will not keep you from getting to your goals, as long as you pick up where you left off.

I mention goals, which is the key to being successful in staying on a diet. Find weekly, monthly, and yearly goals for yourself. Then track your progress! Every time you take a step in the right direction will be a time that makes you want to quit even less. This was the reason I failed the first 15 or so times; I had no goals. Then I made goals but didn't measure them. But, yet again, you must balance. Do not check your weight everyday, because that could get you down if you don't see a daily improvement; check every week, or even every other week. I would suggest you buy some fat caliphers, which help measure body fat; because it is fat you need to burn, not scale weight, to get the six-pack you want. Find a picture of the body you want and hang it up somewhere to keep you going; or better yet, find your own way of motivation, but do not overlook it. For more advice on this field read "Body-For-Life" by Bill Phillips; it a short read and you will not regret it!

This is where I leave you, may you have the best luck in your endeavors on your way to the perfect body.


The Real Conclusion:

My friends this is a music forum, not a fitness forum. If you have any burning questions, ask them here; but I do not know everything. I am still learning after all these years. I point you in this direction: http://www.realsolutionsmag.com/idealbb/default.asp . This is a forum run by professionals in this field; any question you have they will most likely be able to answer. They also have a section for journals; a tool which has helped me stay on my run. Unlike in our forums, you will find much more help and support there; as much as you would receive here when you asked a question relating to music. The people there have been through what you will be going through in your journey and can relate and help; especially if you start a journal of your own.

Good Luck to you all!

Suggested Lit.:

Body-For-Life by Bill Phillips
Absolution by Shawn Phillips
Eating-For-Life by Bill Phillips

[The Musician]

I think you deserve tons of high fives for this.
/bookmarks

[Already_Taken]

I don't care that much. :-p

[Cybergasm]

I think you deserve tons of high fives for this.
/bookmarks
Thank you very much man; it took me along time to write it all and I still feel something is missing. I will keep adding if I do make changes.

[BassRevelation1029]

just use 6 second abs. Im not reading that.

edit: great piece. I actually just read it :amaze:

[red barchetta]

im copying this onto Word and printing it out.


thanks a lot.

[i_am_zombie_jesus]

Im actually gonna try this cause I could loose a few pounds and gain some muscle thanks alot for that great info.

[cadillackt]

thanks bro for the advice i think i will take some of that into consitoration......and to think all this time ive just been doing sit-ups....theres a whole thread on this!!!

[ragingrob]

Thanks a lot man. I'm at that stage where I'm toned, but no 6-pack, maybe this thread will help me towards it. Thanks again.

[ragingrob]

Im just curious, do you believe that swimming, weights, and sit-ups will be a good routine? Swimming is a full body work out and also cardio, weights is you chest and arms, and sit-ups concentrate on abs....

[Cybergasm]

Im just curious, do you believe that swimming, weights, and sit-ups will be a good routine? Swimming is a full body work out and also cardio, weights is you chest and arms, and sit-ups concentrate on abs....
That is great; I would suggest putting swimming and abs on the same day, this way you impact the whole core. Also, make sure that you do more then chest and arms; your back, neck, and legs are also big parts to sculpting your perfect body.

[POLISH SAUSAGE]

i have 2% body fat, so this doesn't apply to me.

[BassRevelation1029]

i have 2% body fat, so this doesn't apply to me.
you cant be serious.

[Cybergasm]

you cant be serious.
She's not, otherwise she would be dead. Please do me a favor and ignore her, at least in this thread...

[POLISH SAUSAGE]

you cant be serious.

i kid you not my hairy counterpart.

[ragingrob]

That is great; I would suggest putting swimming and abs on the same day, this way you impact the whole core. Also, make sure that you do more then chest and arms; your back, neck, and legs are also big parts to sculpting your perfect body.


Good idea, I think I need to join a gym...

[Darkest Hour]

I have a 6 pack and i did absolutely nothing for it, I think its because Im thin?

[POLISH SAUSAGE]

She's not, otherwise she would be dead. Please do me a favor and ignore her, at least in this thread...

dude, i'm gay.

[Junooni]

:lol:

[i_am_zombie_jesus]

To threadstarter:

What would be good examples of back and neck exercises?

[Cybergasm]

To threadstarter:

What would be good examples of back and neck exercises?
Upright rows, and arnold presses (they incorporate shoulders and neck).

here is another good excersice for the back:

Lie chest first on a bench with two weights clinched on both sides (in a swimming position almost), then continue to lift your chest off the bench; hold at the top most position, and release. Repeat. I had a great directory for all the good excersices for every part of your body; it got taken down as I was writing this guide. Use the other forum I gave a link to to find more excersices.

[i_am_zombie_jesus]

Upright rows, and arnold presses (they incorporate shoulders and neck).

here is another good excersice for the back:

Lie chest first on a bench with two weights clinched on both sides (in a swimming position almost), then continue to lift your chest off the bench; hold at the top most position, and release. Repeat. I had a great directory for all the good excersices for every part of your body; it got taken down as I was writing this guide. Use the other forum I gave a link to to find more excersices.

Ok thanks alot.:)

[ragingrob]

Cybergasm, you know you are the man right, like, YOU ARE THE MAN!

[Cybergasm]

Cybergasm, you know you are the man right, like, YOU ARE THE MAN!
:lol:

Nawh, you da man!

[ragingrob]

I love you man, hahaha

[Cybergasm]

I love you man, hahaha
:-* <3

[ragingrob]

Haha what's your name?

[Cybergasm]

Haha what's your name?
Emin, and yours?

[MAthiAS]

Umm... rep this man, now?

Thanks for that man, I've been wanting start working out and whatnot for a while, I started and failed a few times with no real schedule like that or anything. This is some motivation and good information to get me into it again.

[ragingrob]

Emin, and yours?


Rob, sweet as, lol how do you rep?

[i_am_zombie_jesus]

Rob, sweet as, lol how do you rep?

You need the stars.

[ragingrob]

You need the stars.

You can request for him to be repped aye?

[Cybergasm]

Thanks everyone, even the thought that this thread is rep. worthy makes it worth the while!

EDIT: Actually checking the UserCP, I seem to have gotten rep. for this thread. Thanks Jom.

Thanks again everyone. I do hope that everyone who follows my advice has the results I had, you all deserve it.

EDIT2: 10,000!

[The Persian]

Props for this thread cyber....I'll use those tips.. but if I wanna do swimming and stuff where should I fit that in with the schedule you posted up?

[Cybergasm]

Props for this thread cyber....I'll use those tips.. but if I wanna do swimming and stuff where should I fit that in with the schedule you posted up?
Cardio :thumb:

This thread is making me realize how little I use swimming as a method of cardiovascular excercise.

[ragingrob]

Oooh gutted you couldn't get this thread stickied!!! I guess it is a music forum, but I mean, it's The Pit for God's sake haha.

[ragingrob]

For your timetable...how long do you do each exercise? Or do you go until you are too tired? Can you tell if you are over exercising and losing muscle?

[Cybergasm]

For your timetable...how long do you do each exercise? Or do you go until you are too tired? Can you tell if you are over exercising and losing muscle?
Usually the way you can tell if you are over excercising is when you are overly-fautige and sore. As for how long, well it depends on your goals. I gave an example of a pyramid excersize set:
12 reps 3 sets, light weight
8 reps 3 sets, medium weight
4-6 reps 3 sets, heaviest weight

So I do each excersice to fill up one of the criteria.

[ragingrob]

Thanks, and I don't think you posted that site for the different ab workouts in detail did u...??? What are some better ab workouts than crunches?

[Cybergasm]

Thanks, and I don't think you posted that site for the different ab workouts in detail did u...??? What are some better ab workouts than crunches?
http://www.bestabs.com/Resources/Exercises/Default.aspx

That should well get you on your way :thumb: .

I will be going to sleep like now, so if you have any questions leave them and I will try and answer them. I would suggest more you visit the other forums I mentioned in the article. They specialize in this field and you would probably get more answers and higher quality answers then you would from just me.

[ragingrob]

K cheers for everything, c ya.

[HappyCow132]

so, when are you publishing this novel?

[chorbalan]

Well written, it shows you put tought into this, but I have a few questions.
1. There are bodybuilders out there who work out twice a day for 6 days a week, wouldn't this be bad for them since their muscles have no time to regenerate?
2. I have found you can actually eat sweets daily and still keep up the work out all you need to do is eat them in moderation, what do you think about that.
and 3. This is more of a life advice, but it has to do with working out. My father is a ex weight lifter, and he just started teaching me the clean and jerk excersise. I do it while working out with at school for football (offseason) and my coach keeps telling me to squat right after I bring the bar to my chest. I know my dad would frown upon that because I have just started learning this excersise and I'm not good enough to incorporate the squat, what do you suggest I do?

[Simon__Thats_All]

I'd suggest you listen to whoever has more experience, your dad or your coach. Your dad sounds like a more reasonable person to listen to though.

Good thread. Working out is awesome, but finding motivation is a pain. To anyone thinking of joining a gym; if you're not going to get a personal trainer, find a good gym buddy. In my experience, training on your own rarely leads to results.

/is stuffed from the gym tonight

[+3kk!]

too bad it doesnt work on me....

[Electric Riley]

Chicks dig flab.

[+3kk!]

Chicks dig flab.

and i dont have it :upset:

[Simon__Thats_All]

and i dont have it :upset:
You stole manuscriptreplica's avatar... *right hook*

[Electric Riley]

You stole manuscriptreplica's avatar... *right hook*
Did Strassman come and take Ted. E away?

[+3kk!]

You stole manuscriptreplica's avatar... *right hook*

quiet or i steal yours ;)

[Simon__Thats_All]

Did Strassman come and take Ted. E away?
You remember that? :) No, I retired him in favour of this one i made. I have an MSN emoticon i want to use as my avatar but I can't get it out of MSN :upset:

[Simon__Thats_All]

quiet or i steal yours ;)
You wouldn't dare...

[Electric Riley]

You remember that? :) No, I retired him in favour of this one i made. I have an MSN emoticon i want to use as my avatar but I can't get it out of MSN :upset:
Chucky stole it.

No, Kevin!

[Simon__Thats_All]

Chucky stole it.

No, Kevin!
:lol: Kevin!! He's so awesome!! I want to watch my dvd now... But my players broken :angry:

[+3kk!]

You wouldn't dare...


hahahahaha, i might.........

[Simon__Thats_All]

hahahahaha, i might.........
Hrmm.... You wouldn't want it anyway, in the last awards thread it got voted as the worst avatar on MX by the thread starter :lol:

[MattyBlade]

:lol: My parents get so pissed at me because I eat constantly throughout the day, about every two hous. That's probably why I'm so fit :cool:

[Simon__Thats_All]

You must be an expensive child. I pay to live at home, and hardly eat any of the food here.

[Cybergasm]

Well written, it shows you put tought into this, but I have a few questions.
1. There are bodybuilders out there who work out twice a day for 6 days a week, wouldn't this be bad for them since their muscles have no time to regenerate?
2. I have found you can actually eat sweets daily and still keep up the work out all you need to do is eat them in moderation, what do you think about that.
and 3. This is more of a life advice, but it has to do with working out. My father is a ex weight lifter, and he just started teaching me the clean and jerk excersise. I do it while working out with at school for football (offseason) and my coach keeps telling me to squat right after I bring the bar to my chest. I know my dad would frown upon that because I have just started learning this excersise and I'm not good enough to incorporate the squat, what do you suggest I do?
1. Providing your body with the proper ammount of nutrients can balance out the effects of training twice a day. It is also important to see how they train. I train twice a day; in the morning I do cardio in the form of jiu-jitsu and sometimes on the tredmill. At night I do weights and some more cardio in the form of jiu-jitsu. However, this cardio isn't as intense as say a HIIT or some sprints so it dosen't add up to too much. I also intake more calories and protein while doing this, to keep my body going.

2. I am a bit torn here. Your dad is definetly right in telling you not to do the squat (considering that you just started), but it is a part of the excersize. To me it would be like doing a curl to the top and bringing it back down with two hands. I say in the end you should listen to your father, he sounds more experienced then me; however, if you coach keeps nagging you about it simply decrese the reps/weight and do it like he wants. It is important to get the right form, I tottaly understand and partially agree with your dad.

[FisMits]

My guide to the six-pack:
Go to off-licence
Pick up a pack
Enjoy

[the pie.]

how about some sit-ups?

[Special Brew]

tl;dr

j/k...

I tried reading it but I don't know jack about working out, I want to start because I'm a scrawny, weak lil' white boy. I didn't even understand half of what the article said. :upset:

Are there any excersises I can do at home, without buying and weights or things or taking too much time?

[Cybergasm]

tl;dr

j/k...

I tried reading it but I don't know jack about working out, I want to start because I'm a scrawny, weak lil' white boy. I didn't even understand half of what the article said. :upset:

Are there any excersises I can do at home, without buying and weights or things or taking too much time?
Sure there are, for the abs you can still use the website I gave to Rob, just get a bit inventive with them.

Push-ups are always great, you can do them wide-grip, closed-grip, regular grip, diamond style; dips will always blast the triceps. I am sure there are alot more, but I don't really focus much on them seeing as how I use weights.

I would strongly recommend getting at least some dumbells. When I first started out all I have was two twenty pound dumbells and my cardio; I did more in the first year then I am now, when I have a gym. They are also not very expensive; twenty dollars max at a garage sale or something.

[Special Brew]

I think I may have some tucked away somewhere around my house, I'll go look a bit later. As I said, I know absolutely nothing when it comes to this, what exactly is cardio, and how do you do it? Same with dips, what are they exactly?

Sorry for being ignorant :lol:

[Gypsy Campervan]

I eat sensibly and I have a six pack, no cardio.

[Cybergasm]

I think I may have some tucked away somewhere around my house, I'll go look a bit later. As I said, I know absolutely nothing when it comes to this, what exactly is cardio, and how do you do it? Same with dips, what are they exactly?

Sorry for being ignorant :lol:
DIPS: http://www.myfit.ca/exercisedatabase/viewanexercise.asp?table=exercises&ID=3 You can also do that off the side of your bed. Simply stand in front of it with your back turned to it. Then lower your hands to the side and extend your legs outward so you are supporting yourself 80% with your arms. Then dip... lower your body down untill your arms are at or close to 90 degree angles and come back up.

Cardio is basically any excersize that gets your blood pumping and your heart working. It can range from swimming to running to walking and even with light weight, very high rep., lifting. Here is more on it:
Cardio:

Cardio is the least important part of a proper exercise routine; BUT IT IS IMPORTANT! The biggest misconception people make is doing too much cardio. It is also the biggest mistake I see people suggesting to others in the aforementioned threads. Cardio needs to be balanced; the optimal way of balancing it is doing it every other day! Even then it needs to be balanced even more. The last thing you want is to do long stretches of cardio, twenty minute sprints, or even forty-five minute jogs. Extended periods of cardio increase muscle catabolism, thus bringing us to the first issue we discussed; good weight vs. bad weight. If you overdo it on the cardio you're bound to lose muscle; you will have smaller scalar weight, but you will not be any less fat, or any closer to your six-pack. When it comes to cardio, I am personally a bit weird, so I won't talk about my methods, but I will discuss a method which has been proven countless of times; the most sacred HIIT.

HIIT stands for High-Intensity-Interval-Training. The concept behind it is simple yet so ingenious. Hit works like this: thirty second jog followed by a thirty second sprint for a period of time no longer then twenty minutes. When starting HIIT's, especially if you have never worked out intensely before, it is recommended you work your way up from four minutes, increasing a minute every two workouts.

The wonders of HIIT's are this: no muscle catabolism if done under twenty minutes (due to the alternation of cardiac activity). Also, a boost to your metabolism! The shock your cardiovascular system gets boosts your metabolism up to 15% the hour after the hit and by 5% the rest of the day. It is the perfect solution, use it!

[Special Brew]

Thanks a lot :thumb:

[TheBlackAcidChildren]

I eat sensibly and I have a six pack, no cardio.
In which case you must have a very good natural metabolism.

[TWade]

Props to the threadstarter for that. The diet and rest part is crucial.
Anyone who wants some routines and excercies that will rip your abs to shreds should look here.
http://www.dolfzine.com/page634.htm
Heres some props for Pavel. Theres plenty more where that came from.
http://www.myodynamics.com/articles/pavel.html

[GytarSktr]

To Threadstarter: Last night while at karate, I hurt both legs. Its bothersome to even walk around too much, but its not a severe pain. To get to my point, should I skip working out until I heal, or do I still need to continue with my workout routine? Ive been working out since November, but just in the past 4 months have I really started to use weights and take it seriously. Before I just did pushups and dips and such excerise that can be done without weights. I'm 5'8'' and 128 pounds. Sometimes I seem to lose a few pounds when I workout, but I do eat normally and healthy. What would you suggest I do so that I bulk up about 5 pounds of muscle. Thanks for all the useful info you posted.
Sam.

[TWade]

To Threadstarter: Last night while at karate, I hurt both legs. Its bothersome to even walk around too much, but its not a severe pain. To get to my point, should I skip working out until I heal, or do I still need to continue with my workout routine? Ive been working out since November, but just in the past 4 months have I really started to use weights and take it seriously. Before I just did pushups and dips and such excerise that can be done without weights. I'm 5'8'' and 128 pounds. Sometimes I seem to lose a few pounds when I workout, but I do eat normally and healthy. What would you suggest I do so that I bulk up about 5 pounds of muscle. Thanks for all the useful info you posted.
Sam.
Good questions but if you want to bulk up you should look at the bodybuilding thread in the sports sub forum of the pit.

[Cybergasm]

To Threadstarter: Last night while at karate, I hurt both legs. Its bothersome to even walk around too much, but its not a severe pain. To get to my point, should I skip working out until I heal, or do I still need to continue with my workout routine? Ive been working out since November, but just in the past 4 months have I really started to use weights and take it seriously. Before I just did pushups and dips and such excerise that can be done without weights. I'm 5'8'' and 128 pounds. Sometimes I seem to lose a few pounds when I workout, but I do eat normally and healthy. What would you suggest I do so that I bulk up about 5 pounds of muscle. Thanks for all the useful info you posted.
Sam.
I also take a martial art, I do brazillian jiu-jitsu, so I can relate to those injuries and even the drive to get back in it. My most recent injury was to my knee. I overforced it and tore something; being as stubborn as I was I put a brace on and went back that night. Needless to say my knee has yet to be quite the same. I would definetly suggest taking a day or two off; better safe then sorry is always a good motto. Also in the bigger picture what is better for your working out; missing a day and healing, or overforcing it and sustaining permenant damage? You could go in and workout your chest and biceps, just try not to stand to much; and it should not have to be said but do not do Karate and don't run for at least two to three days.

Seems like we have the same goal :) . I am currently 185 trying to get to 200. God knows I am not an expert at bulking, considering I have spent my whole life practically cutting. However, I can offer some advice I have heard in the passing; when bulking you want to increase your protein by 25-50%. You also want to increase the ammount of carbohydrates you eat by at least 25%. When lifting, do medium and heavy weights for 4-8 reps each, no more then 4 sets (I recommend three). I do not know how old you are, so I recommend the following only if you are eighteen or over; Myoplex shakes are said to be excellent for post-workout meals, and they also help you heal close to twice as fast. You should also pick up some L-Glutamine tablets and take two before and after working out. These will help prevent muscle catabolism and allow you to build bigger and stronger muscle.

Do this, go to the forum I posted and start a journal. Update it everyday with what you ate and how you excercised. There is no better way to knowing if you are doing things the right way!

[TTTSNB]

Thanks for man, looks like you put alot of work into it, and its very informative.

[i2 enegade]

Question: Considering I don't have easy access to any gym/weights as of right now....would things like a good diet, push-ups, crunches, sit-ups, pull ups, dips, cardio, etc suffice? I'm not looking to make my body all big and muscular so I was just wondering if this routine would help make my body well defined.

[Cybergasm]

Question: Considering I don't have easy access to any gym/weights as of right now....would things like a good diet, push-ups, crunches, sit-ups, pull ups, dips, cardio, etc suffice? I'm not looking to make my body all big and muscular so I was just wondering if this routine would help make my body well defined.It should work, I would recommend doing some more research into weightless excercises because your arsenal should be bigger then the things listed. I will also tell you what I told the other guy; try and get at least two dumbells, that is pretty much 75% of all things you can do right there.

[i2 enegade]

Thanks a lot...also say my family is mostly vegetarian and I rarely get to eat any chicken or beef at home. What are other common sources of protein that I could use to make up for the lack of meat in my diet.

[Cybergasm]

Thanks a lot...also say my family is mostly vegetarian and I rarely get to eat any chicken or beef at home. What are other common sources of protein that I could use to make up for the lack of meat in my diet.
Soy is a very good alternative as are protein powders and shakes. Usually two to three meals of my day are protein shakes and powders. Tofu is also one way to go. You can also find MRS, meal replacement shakes, which are stocked full of carbs, calories and proteins that you literally replace a meal with them. Or you can get regular protein powder and make it a MRS by adding fruit, oatmeal, and even ricecakes.

BTW, ricecakes are god in these diets. Ricecakes with natural penut butter will become your best friend and favorite meal (oh... there is another protein source, natural penut butter). Also, egg whites if you aren't that big of a vegeterian.

[GytarSktr]

Thanks Cybergasm for all the help. Unfortunetly, Im under 18 so I cant really take all those supplements. Is it really true that such a minimum workout of 4 sets will be enough to show results after a period of time? The only reason I worry about my weight is becuase last summer I weighted 125. I have become significantly wider in the chest and shoulders and have much more defined arms then ever before, but by now means am I what I strive to be. It just seems odd that with such changed in my body to barely gain any weight. Maybe I burned all the fat in my body? But even back then I was very thin. Thanks again.
Sam.

[Cybergasm]

Thanks Cybergasm for all the help. Unfortunetly, Im under 18 so I cant really take all those supplements. Is it really true that such a minimum workout of 4 sets will be enough to show results after a period of time? The only reason I worry about my weight is becuase last summer I weighted 125. I have become significantly wider in the chest and shoulders and have much more defined arms then ever before, but by now means am I what I strive to be. It just seems odd that with such changed in my body to barely gain any weight. Maybe I burned all the fat in my body? But even back then I was very thin. Thanks again.
Sam.
First off do not worry about the supplements, I too am under eighteen. I still take protein shakes, and flaxseed capsuls (these are just natural fats which are hard to get otherwise). I have been taking something called ripped fuel the last two days, which is suppose to be a metabolic enhancer. However I stopped today (my second day). It was making me feel dizzy and light headed. Plus we don't need it! We are still developing so our metabolisms are higher then ever; I always keep forgeting that.

It is important that you do realize you are still in a developmental stage of your life and that pushing yourself too hard is not a smart thing to do (I used to do it... then I came to that realization). You will see natural changes occur in your body from now till you are twenty one. You still do have baby fat you know? You are also absolutely right about losing fat there; if you got leaner but the weight was still the same then it had to have been fat.

I will stress this for yet a fourth time: start a journal on that website! Now! I have been there close to three years and have learned things I never thought were possible to know. It is especially important since you are so young. I have been stopped from doing things which could have been potentially dangerous and damaging at this stage of life (such as a liquids only diet, and the very same supplements I just mentioned).

For the two of us this endevour has to be taken even more carefully then for the older people because of the reason I said; we are still developing and all the sciences were on grown men!

EDIT: I'm heading out right now, so keep posting questions and I will try to answer them when I get back (two to three hours from now). Or, better eyt, post them on the site! http://www.realsolutionsmag.com/idealbb/default.asp

[cadillackt]

dude, i'm gay.

Ha, as am i!

[ragingrob]

Hey Emin, glad to see your thread in the sports forum now...Are you going to try to get it stickied again? I think the Mods will let you and it would be appreciated by many.

[Cybergasm]

I think i will wait a bit, see how it goes before making another attempt. Glad to see you're posting on the fitness forums!

[ragingrob]

Oh yeh I signed up haha, prefer this forum though!!!

[GytarSktr]

Cybergasm, I tried the ab workout along with the reps that you mentioned with the varying weights. It seems to be a great plan. That ab workout definitely makes you feel the burn. I wonder how long it will take to see the results I'd like. Thanks again.
Sam.

[Cybergasm]

Cybergasm, I tried the ab workout along with the reps that you mentioned with the varying weights. It seems to be a great plan. That ab workout definitely makes you feel the burn. I wonder how long it will take to see the results I'd like. Thanks again.
Sam.
It all depends on your current standing and your goal. I would say that it would be no more then 3 months.

Here is a website where you will see the results people have made in twelve weeks.Try to find yourself in there!

http://www.bodyforlife.com/success/successStories.asp

[trev913]

I really don't know how I missed this thread. VERY GOOD JOB, man. Incredible.

[Brewer14]

My problem is, my parents continue to put off joining the local gym, so I have no way to lift weights. All we have is a set of 4 lb barbells which...yeah. So is there anyway I can get the weightlifting portion another way?

[bucket]

My problem is, my parents continue to put off joining the local gym, so I have no way to lift weights. All we have is a set of 4 lb barbells which...yeah. So is there anyway I can get the weightlifting portion another way?

Your parents keep putting it off, which means that joining is in their mind. Just tell them that you'd really like to join soon to get in shape, preferrably at a time that the gym is open so they can sign you/themselves up right away. Tell them that you will pay for your first month to show them you mean business.



Cybergasm, awesome thread. It's definetly worth a few shots of rep :thumb:

[zfmt]

post picks of your abbs...
i want to know you know what your doing

[Cybergasm]

My problem is, my parents continue to put off joining the local gym, so I have no way to lift weights. All we have is a set of 4 lb barbells which...yeah. So is there anyway I can get the weightlifting portion another way?
I think bucket gave some really good advice in getting the parents to the gym. However, if you read the page before this (or the one before that I forget) you will see someone who had the same problem as you. Excercise using natural weight is great! From Squats for your legs, to push-ups for your chest, to diamond pushups for your triceps, to even bridges for your neck. Do some research on google and find some more excercises. However, all you really need to step your game up is some heavier dumbells; that is all I used for the first year of my training. You should surely give Bucket's advice a try as well.

Thanks for all the compliments guys :D .

[ragingrob]

Um hey Emin what are pupshups???

[Cybergasm]

Um hey Emin what are pupshups???
Push-ups, sorry it is late and I just got home from a day at the beach :) .

IMPORTANT, SOME CHANGES! I have, since releasing this article, found a better formula for calculating resting calories, and have also added some points in capital letters which i feel were not made clear, here is the part I edited:

What do I eat?

The essentials to a healthy diet are: protein, carbohydrates, and fatty acids. There are other factors; minerals, vitamins, trans. fats, etc… However, this is a beginners guide, and we will focus on the biggest issues, the other ones tend to solve themselves (at the end of the guide I will be providing a link to where you should direct your questions, a place where you will get the answers to any questions concerning these smaller aspects of diet and many other aspects which I will not cover). But, where are the calories you ask? Well the calories come from the three mentioned factors. First one needs to determine the amount of calories they should intake; the following formulas will give you an accurate estimate (I DO NOT SUPPORT THE USE OF FORMULAS, AS THEY WERE NOT STRUCTURED AROUND YOUR BODY! EVERYONE IS DIFFERENT, LISTEN TO WHAT YOUR OWN BODY IS TELLING YOU). I present the calorie formula based on a friend of mine's statistics not my own:

You may want to take into consideration LBM for your resting metabolic rate. So for instance, if I am at 12% BF and weight 195 lbs, then to calculate my RMR I would use the following formula:



(1) 195/2.2 = weight in Kilos


(2) Weight in Kilos - (Weight in Kilos * .12) = LBM


(3) RMR = 500 + (22*LBM)





So in this case, if these were my stats I would have a RMR of 2,216 calories/day. Now this is just how many calories I would need for basic bodily functioning. This doesn't even take into consideration my daily activities, working out, or the thermic effect of my food.





Credit: Dr. John Berardi, worldclass nutritionist and athletic coach



Once you have obtained the amount, then its time to find out how many calories should be in each meal. Simply divide the calories by the amount of times you, on average, eat a day (if you're eating once every two hours!). Then for each meal 40% of those calories should be protein, another 40% should be from carbohydrates, and 20% should be from fatty acids. This is referred to as the 40-40-20 method (who would have thunkit?). Here is an example using my own stats.


BMR/ Daily Meals; 2216/6 = ~ 369

.4 * 369 = 147 calories in protein and carbohydrates

.2 * 369 = 73 calories in fatty acids.

147+147+73 = ~369; it all adds up.

These are all theoretical formulas which are good to follow in the beginning, but it is important to be open-minded. If you feel energy drained, add some calories; if you want faster results drop your calories for two weeks. You can even do carb-cycling, but once again that is not something to talk about in a beginners guide. If you feel you are not getting enough protein (about a gram per body weight) then add some. ALSO, MAKE SURE TO UNDERSTAND THESE CALCULATE RESTING METABOLISM! CALORIE INTAKE SHOULD BE MORE WHEN EXCERCISING!

[ragingrob]

Oh real do pushups do chest? I thought they did biceps. Haha shows how much I know.

[Cybergasm]

Oh real do pushups do chest? I thought they did biceps. Haha shows how much I know.
Hah, yeah I thought the same thing untill Mr.Nick (I'm sure you've seen him on real Solutions) cleared it up for me. He was really the one that thought me about excercise organization when he made a workout schedual for me; it helped greatly and I still use it at time to this day, really interesting stuff.

[Cybergasm]

post picks of your abbs...
i want to know you know what your doing
I would love to, and will try to, but I can't promise anything untill tomorow. Till then look at the site for the body-for-life succes pictures I posted a page or two back. The plan I outline is essentially the same as the one those people followed.

[dancetomdance182]

Your a beast. Thanks a lot.

[bucket]

Cybergasm, or anyone really, what kind of meals do you eat regularly?

I always hear oatmeal is very good for you, which I try to eat several times a week. Chili seems like a good choice aswell, even though it contains a big load of sodium.

I'm attempting to gain weight and muscle, so any suggestions for food or drink that I should try to intake a lot of? I try to exercise a lot, but I don't want to exercise off all of my calories.

[Cybergasm]

Cybergasm, or anyone really, what kind of meals do you eat regularly?

I always hear oatmeal is very good for you, which I try to eat several times a week. Chili seems like a good choice aswell, even though it contains a big load of sodium.

I'm attempting to gain weight and muscle, so any suggestions for food or drink that I should try to intake a lot of? I try to exercise a lot, but I don't want to exercise off all of my calories.
Well on a very active lifestyle this is what I regularly eat:

Breakfast: 5egg whites w/ 1 whole egg and a slice of wheat bread --or-- a packet of regular oatmeal mixed with a protein shake

Pre-workout meal: Protein Shake w/ fruite --or-- protein bar w/ fruit --or-- three rice cakes w/ all natural penut butter

Lunch: Grilled chicken/Grilled Salmon/Grilled Beef w/ whole wheat pasta/wheat bread

Snack:Protein Shake w/ fruite --or-- protein bar w/ fruit --or-- three rice cakes w/ all natural penut butter

Pre-workout: Protein Shake w/ fruite --or-- protein bar w/ fruit --or-- three rice cakes w/ all natural penut butter

Workout

Dinner: Grilled chicken/Grilled Salmon/Grilled Beef w/ whole wheat pasta/wheat bread

Before bed protein shake

Even when i don't do two workouts a day, during school, I keep the meal plan similar to that.

I would recommend getting Eating-for-life by Bill Phillips it has hundred of recipies for healthy eating.

[bucket]

Thanks man! I always forget to eat eggs and pasta! I was browsing that forum you linked and someone said it's a good idea to put egg whites into oatmeal. Sounds like a delicious idea to me.

And what's wrong with egg yokes? Also, how do you prepare FIVE eggs?? I only eat one or two for scrambled eggs.

[Cybergasm]

Thanks man! I always forget to eat eggs and pasta! I was browsing that forum you linked and someone said it's a good idea to put egg whites into oatmeal. Sounds like a delicious idea to me.

And what's wrong with egg yokes? Also, how do you prepare FIVE eggs?? I only eat one or two for scrambled eggs.
Egg yokes have too many trans.fats that is why one is enough (not to mention the hazzard they present to your cholesterol).

I figure you prepare five eggs the same way you prepare two :confused:. I'm not sure what you are asking. Five egg whites and one whole egg may be too much for you, have them one day and if they make you feel too full, then drop it to four egg whites and so on.

[bucket]

I was just wondering if you prepared 5 eggs differently since, for me, 5 eggs made any way wouldn't be very appetizing. But you answered my question.



On another note, oatmeal + egg = not as good as expected. I got chunks of oatmeal fused together by scrambled egg :upset:

[Cybergasm]

I was just wondering if you prepared 5 eggs differently since, for me, 5 eggs made any way wouldn't be very appetizing. But you answered my question.



On another note, oatmeal + egg = not as good as expected. I got chunks of oatmeal fused together by scrambled egg :upset:
:amaze: You put oatmeal in eggs... hahaha, thats funny :lol: . I put some crackers in mine once, it was horrid.

[Cybergasm]

Here is another great link for everyone! This is an actual day-by-day guide!

http://www.leansystem7.com/LS7Guide.pdf

[hazerfazer]

Great guide Cybergasm, this is exactly the kind of stuff I learned when I researched on getting into shape a while ago, good to see the info all together. But I was wondering, how old are you and what makes you so keen to be in such good shape. Any pics of your super-fit body? Also, I've been thinking of getting into running (not very long distance though, just 5 or 10k) and I was wondering what are some ways of making sure I can keep muscle mass without changing my diet like yours (basically how to eat regular foods the right way).

[Cybergasm]

Great guide Cybergasm, this is exactly the kind of stuff I learned when I researched on getting into shape a while ago, good to see the info all together. But I was wondering, how old are you and what makes you so keen to be in such good shape. Any pics of your super-fit body? Also, I've been thinking of getting into running (not very long distance though, just 5 or 10k) and I was wondering what are some ways of making sure I can keep muscle mass without changing my diet like yours (basically how to eat regular foods the right way).
I think there has been a unsourced rumor that I am super-fit. I consider myself above average for my age, but I too am still working my way towards the coveted six-pack. How do I know this is the way to do it? Well, in the course of the year I have gained 15 pounds while losing waist sizes, and building muscle you can actually see... I am very close to the six-pack I estimate less then two months from now.

As for the diet question: no frying, stay away from simple sugars, if you're eating pasta make it whole wheat, grill everything! Add veggies, and sweet potatoes instead of potatoes (if you can stomach them, I personally can't). When eating bread eat whole wheat bread, don't over-salt everything, but it is ok to put some spices on there; natural vegetable, etc... Virgin Olive Oil instead of vegetable oil, also canola oil. Stay away from ketchup and stuff that comes with sauces already put in. Also, be weary of fat-free ice creams etc... no such thing! Don't eat things that have more then 2 yokes in them, and use egg whites.

[iliketoplaydrums10111]

I repped you because this thread is awesome :thumb:

I read half of it, as much as you wrote and upkeeping it, that's tough, good work man

[Cybergasm]

I repped you because this thread is awesome :thumb:

I read half of it, as much as you wrote and upkeeping it, that's tough, good work man
:D Thanks alot man, great to be complimented!

[Rats!]

Egg yokes have too many trans.fats that is why one is enough (not to mention the hazzard they present to your cholesterol).

I figure you prepare five eggs the same way you prepare two :confused:. I'm not sure what you are asking. Five egg whites and one whole egg may be too much for you, have them one day and if they make you feel too full, then drop it to four egg whites and so on.

You probably mean saturated fats. Egg yolks don't have any trans fats.

[Cybergasm]

You probably mean saturated fats. Egg yolks don't have any trans fats.
Yeah, sorry... I always get the two mixed up.

[ragingrob]

Hey man, is it OK to exercise like just before you go to sleep? Or is that bad?

[Cybergasm]

Hey man, is it OK to exercise like just before you go to sleep? Or is that bad?
Not really, after excercize you should have your biggest meal to replenish your body; eating much before bed isn't good as it keeps you up, and sleep is important, and it is also harder to metabolize. If you can avoid it, do so, if not then go for it, it isn't way too bad.

[ragingrob]

Ok, so it'd be better to exercise after just having woken up.

[Cybergasm]

Ok, so it'd be better to exercise after just having woken up.
Well, once again it depends on what exercize. I would recommend doing Cardio when you just wake up 'cause it burns more fat, but not weights. I do those right before my last big meal of the day.

[ragingrob]

Mint so I'll swim when I wake up and do weights and stuff before dinner, sweet.

[Cybergasm]

Mint so I'll swim when I wake up and do weights and stuff before dinner, sweet.
:D Sounds like you're ready bud.

[ragingrob]

Hey Emin what's the best exercise for losing a little fat? Just the general running and swimming and sport?

[Cybergasm]

Hey Emin what's the best exercise for losing a little fat? Just the general running and swimming and sport?
Well, there is no best exercise it is the overall package. As for what is the best form of cardio, well all is good as long as it is intense and varied. The question can't be answered much more then that, cause there is no best excercise for loosing fat, it all has to be factored; i would say that in the end though the best exercise is diet :thumb: .

[BrianLim]

You rock man, but I probably still won't follow your routine.

[-Obscurity-]

Wow, this is a great thread. What would be the way for a skinny person to add some muscle?

[Cybergasm]

Wow, this is a great thread. What would be the way for a skinny person to add some muscle?
Well, follow everything I said to do, with these minor changes:

Do less cardio, I suggested 20min. every session, every other day, do 15min. every other day. Then, the key to mass gain is how you do your resistance exercize. Do heavier weights, about 80-90% of your max for four reps. 3-4 sets, then go down to 70%, 6 reps, 3-4 sets, then 65% 10 reps, 3-4 sets. The %'s are conceptual; basically you want to be lifting close to as heavy as you can and moderatly drop as you progress, but increase the ammount of sets. For this you will want to increase your protein intake, and also carbohydrates since you are working for mass and strenght, so don't be skimpy with what you eat, during this phase SUBSTANTIAL and HEALTHY calories are you friends! Also, make sure you get alot of rest and sleep.

I would suggest googling out for the "MAX GROWTH" program. I don't have acces to some of my lit., otherwise I would post it.

[-Obscurity-]

Well, follow everything I said to do, with these minor changes:

Do less cardio, I suggested 20min. every session, every other day, do 15min. every other day. Then, the key to mass gain is how you do your resistance exercize. Do heavier weights, about 80-90% of your max for four reps. 3-4 sets, then go down to 70%, 6 reps, 3-4 sets, then 65% 10 reps, 3-4 sets. The %'s are conceptual; basically you want to be lifting close to as heavy as you can and moderatly drop as you progress, but increase the ammount of sets. For this you will want to increase your protein intake, and also carbohydrates since you are working for mass and strenght, so don't be skimpy with what you eat, during this phase SUBSTANTIAL and HEALTHY calories are you friends! Also, make sure you get alot of rest and sleep.

I would suggest googling out for the "MAX GROWTH" program. I don't have acces to some of my lit., otherwise I would post it.

What foods would you suggest for the increased protein and carb intake? My metabolism seems to burn off everything like crazy. I do get a big cardio workout from rehearsing with my band (2-3 hours of drumming 4-5 times a week), so I am really overshooting the 20 min. a day recommendation, not much I can do about that. I will definitely work on the resistance excercise, thanks for the tips.

[Cybergasm]

What foods would you suggest for the increased protein and carb intake? My metabolism seems to burn off everything like crazy. I do get a big cardio workout from rehearsing with my band (2-3 hours of drumming 4-5 times a week), so I am really overshooting the 20 min. a day recommendation, not much I can do about that. I will definitely work on the resistance excercise, thanks for the tips.
Yup, some foods:

For carbs:
Whole Wheat pasta
Whole Wheat bread
Spinach
Whole Wheat Tortillas
Black Beans
etc...

Protein:
Chicken
Salmon
Tuna
Natural Penut Butter
Beef (make sure it dosen't have alot of white in it)
Egg Whites
etc...

Hope that helped

[-Obscurity-]

Yup, some foods:

For carbs:
Whole Wheat pasta
Whole Wheat bread
Spinach
Whole Wheat Tortillas
Black Beans
etc...

Protein:
Chicken
Salmon
Tuna
Natural Penut Butter
Beef (make sure it dosen't have alot of white in it)
Egg Whites
etc...

Hope that helped

Awesome, thanks. :cool:

[BrianLim]

I eat about 10 eggs a day for muscles.

[Cybergasm]

I eat about 10 eggs a day for muscles.
I hope you mean Egg Whites.

[-Obscurity-]

I hope you mean Egg Whites.

Is there something I should know about the yokes?

[Cybergasm]

Is there something I should know about the yokes?
Too much saturated fat.

[-Obscurity-]

Too much saturated fat.

And that hinders muscle development?

[Cybergasm]

And that hinders muscle development?
It hinders muscle definition as it will make you fatter.

[Cybergasm]

Bumpo.

[Vaya]

i do cross country which is basically the best way to lose any wieght and get into major shape. i am 16 i wiegh about 130-133 and i am at 6%-7% body fat i take multiple vitamins a day and drink more then half my wieght in water. i also lift wieghts after cross country for basketball conditioning, i think the best way to lose wieght is working out dieting is a bit over rated. in cross country i run from anywhere to 30 minutes to an hour a day depending on the workout we are doing then i do more upper body workouts everyday in the school wieght room for at least 45 minutes.

[trev913]

But, keep in mind, saturated fat is in fact a building block of testosterone.

[Cybergasm]

i do cross country which is basically the best way to lose any wieght and get into major shape. i am 16 i wiegh about 130-133 and i am at 6%-7% body fat i take multiple vitamins a day and drink more then half my wieght in water. i also lift wieghts after cross country for basketball conditioning, i think the best way to lose wieght is working out dieting is a bit over rated. in cross country i run from anywhere to 30 minutes to an hour a day depending on the workout we are doing then i do more upper body workouts everyday in the school wieght room for at least 45 minutes.
You have a good plan. But I diasgree with what you say about dieting being over rated. Having a horrid diet is like fighting an up-hill battle. It is also about making a life change when dwelling into fitness and diet is a big part of it.

[Vaya]

^ i don't really diet but i do eat somewhat healthy i stay away from fast food and usually have salad and chicken for dinner every night and in the morning i have an orange and a banana its just lunch where i tend to eat bad.

[wonder_steve]

But, keep in mind, saturated fat is in fact a building block of testosterone.

As are monounsaturated fats, I think my heart will thank me in years to come if I choose monounsaturated over saturated.

[Phobophile]

I would like to know how to just lose weight the quickest. I don't want a six pack,I just want to lose weight period. I must get thinner. So far,in the past two weeks my habits have been two square meals a day,restrict myself to one glass of pop and then only drink water,and jog for about 20-30 minutes a day. I have already lost a dramatic amount of weight and the results are showing but I still have a while to go yet. So if anyone has anymore ideas that would be great and much appreciated. I'm 5'11 and right now at about 200 pounds.

[wonder_steve]

I don't mean o keep plugging this but www.forum.bodybuilding.com they have a losing fat section.

Do not starve yourself and run, you will be burning a load of muscle. It took (insert age here) years to get the body you have now, don't expect to change it in a month. Take it slow and you will not have problems.

Edit: Good work on wanting to get into shape. :thumb:

[Cybergasm]

I would like to know how to just lose weight the quickest. I don't want a six pack,I just want to lose weight period. I must get thinner. So far,in the past two weeks my habits have been two square meals a day,restrict myself to one glass of pop and then only drink water,and jog for about 20-30 minutes a day. I have already lost a dramatic amount of weight and the results are showing but I still have a while to go yet. So if anyone has anymore ideas that would be great and much appreciated. I'm 5'11 and right now at about 200 pounds.
I would love to help you out, but what you want to do is very unhealthy. If you stick with my plan in only three months will you have the body you want, and have done it in a healthy way and in a way with which you can live. I could give you strategies on how to drop 20-40lbs in a day, but it will come back. I know. I droped 40lbs in two days last year, as preperation for a tournament. I gained it back the following two weeks. Most of it was water weight anyway. If you really want to change your appearance, even if your goal isn't the six-pack, I still suggest you follow the plan I have outlined.

[Phobophile]

Is there a more simplistic version of your idea though? I don't have access to a gym or any weight lifting equipment. I know you might tell me to be creative and use household objects but I really don't have anything other then my own body and various cardio activities to do. And I really don't want or need to add any muscle. I just need to lose weight.

[Cybergasm]

Is there a more simplistic version of your idea though? I don't have access to a gym or any weight lifting equipment. I know you might tell me to be creative and use household objects but I really don't have anything other then my own body and various cardio activities to do. And I really don't want or need to add any muscle. I just need to lose weight.
Use google to find weight-less excercises and use those to replace the weight I suggested. I have helped out a couple of people on here by suggesting that and it seems to work. The main part is to keep a good diet, like the one I suggested, do cardio, but counter it with muscle building which dosen't have to involve weights.

[Fullysick metal man]

So how can i lose a bit of flab on my chest?
can someone give me advice?
i wanna look sexy :naughty:











:upset:

[Cybergasm]

So how can i lose a bit of flab on my chest?
can someone give me advice?
i wanna look sexy :naughty:











:upset:Hah, you can't spot reduce, so i can't really tell you how to do it besides how I have already explained it. Just change the fact that you're focusing on the abdominals to focusing on the pectorials. Do harder excercises, more of them, etc...

[Mr Sasquatch]

If you did this excercise right could you lose a lot of body fat while gaining muscle?

[Cybergasm]

If you did this excercise right could you lose a lot of body fat while gaining muscle?
Yes, I have been succesful at doing that. It all comes down to a balance when thats your goal.

[Mr Sasquatch]

How long does it actually take to slim fown a bit? A year? 8 months?

[ragingrob]

Depends how much you want to slim down doesn't it? But I reckon after 3-4 months, you would start seeing changes.

[Cybergasm]

How long does it actually take to slim fown a bit? A year? 8 months?
I saw changes in weeks, but I was also at a very high starting point. Two years now, the change is unbelivable, people have trouble recognizing me.

[ragingrob]

You're a mod now Emin?

[ragingrob]

Haha oops nah sorry I thought I saw another star.

[ragingrob]

Hey Emin I've just broken my big toe the other week, and can't get any proper exercise for the next 3 weeks, do you suggest that I just eat well?

[Rats]

Hey Emin I've just broken my big toe the other week, and can't get any proper exercise for the next 3 weeks, do you suggest that I just eat well?

lift weights. and you should be eating well whether or not your big toe is broken.

[Paul]

lift weights. and you should be eating well whether or not your big toe is broken.
yeah...seems a pretty weird thing to ask tbh doesn't it.

try doing exercises that don't require you to stand up whilst doing them.

[ragingrob]

Well, have no days off from not eating well....lol....

[Cybergasm]

Well, have no days off from not eating well....lol....
You should keep consistent with how you used to eat before so it is easier to get back into it.

[Kendal]

Emin come here.
http://www.musicianforums.com/forums/showthread.php?t=393548

[Tillius]

Emin come here.
http://www.musicianforums.com/forums/showthread.php?t=393548
Indeed Emin. You should go there. I made it JUST for you. Really stupid...but you may find some humor in it.

[Dude3]

I want to start this whole "moderation" thing with my eating, but how do I do that with school? I can't ewat every 2 hours, just during lunch. Is that going to really hurt me?

[Cybergasm]

I want to start this whole "moderation" thing with my eating, but how do I do that with school? I can't ewat every 2 hours, just during lunch. Is that going to really hurt me?
It shouldn't be too bad if you can't, but I always eat power bars in between classes or just grab something from the cafeteria real fast. There are times when I don't even have lunch so those are the days I usually eat less and it isn't all too bad. Just do the best you can and there will be good results.

[Paul]

I think with school you could still sneak in protein bars (if you can afford them) between one of your classes mid morning. I'm finding it pretty hard atm with night shifts, I have no set time for sleeping so it's hard to determine when to eat and when not to.

[JEW]

graveyard shift ****ing sucks.

[Paul]

yup, that's why I'm gonna skip tonights shift in favour of having a social life

Anyway, I've still not come up with a proper workout routine
without going into too much detail,
my goals - larger upper arms, slightly larger upper legs, larger lower legs, slightly larger pecs, larger oblique muscles, larger lower abs, slightly stronger (not neccesarly larger) lower back.
I'm wondering if anyone can help me figure out a routine working out around 4 days a week.
Any help appreciated.

[JEW]

why not just get big overall? here's the split i'm doing right now

Day 1 - Chest, Biceps
Day 2 - Legs, Delts
Day 3 - Rest
Day 4 - Rest
Day 5 - Back, Triceps, Forearms
Day 6 - Rest
Day 7 - Abs

I pick 2 of my rest days for cardio.

[Paul]

why not just get big overall? here's the split i'm doing right now

Day 1 - Chest, Biceps
Day 2 - Legs, Delts
Day 3 - Rest
Day 4 - Rest
Day 5 - Back, Triceps, Forearms
Day 6 - Rest
Day 7 - Abs

I pick 2 of my rest days for cardio.
I'm going for a specific look, think ryan reynolds in blade trinity

[JEW]

OK then if you want to look like Ryan Reynolds you should hit every muscle hard. Do you have any background in weight training? Also what's your age, height and weight?

[Paul]

OK then if you want to look like Ryan Reynolds you should hit every muscle hard. Do you have any background in weight training? Also what's your age, height and weight?
email me at paul.d.alcorn @ gmail.com if you want, it's too annoying having to check up on here every so often.

and for the record I'm 19, 5'11" and 75kg/168lbs, I don't have any real backround in weight training, it's something I've arsed about with in the past and only recently started to take seriously.

[fedroger]

You can do abs everyday if you want. Abs are the fasted set of muscles to heal.

[JEW]

You can do abs everyday if you want. Abs are the fasted set of muscles to heal.

not if you hit them the way i do. if you do bodyweight only stuff then yes, you can work them safely every day

[Cybergasm]

You can do abs everyday if you want. Abs are the fasted set of muscles to heal.
Congradulations, you win the stupidest post of the thread!

First off, muscle healing is dependent on body and diet; for myself personally I can hit my biceps hard one hour three hours later its fine. But my chest takes a week to heal, and my abs are a close second to it.

Now, DON'T do abs everyday, every other day is fine, but everday will leave you with somewhat of a pouch and will mentally break you. To the guy that wants to look like the guy from Blade, if JEW contacts you you should listen to him, he seems to know what he is talking about :thumb: .

[Paul]

Congradulations, you win the stupidest post of the thread!

First off, muscle healing is dependent on body and diet; for myself personally I can hit my biceps hard one hour three hours later its fine. But my chest takes a week to heal, and my abs are a close second to it.

Now, DON'T do abs everyday, every other day is fine, but everday will leave you with somewhat of a pouch and will mentally break you. To the guy that wants to look like the guy from Blade, if JEW contacts you you should listen to him, he seems to know what he is talking about :thumb: .
He did, we talked over aim and he's given me some good advice, infact he gave me my entire routine more or less.

Good guy.

[-Obscurity-]

I have a question, for growth and mass is it best too?

a) do less reps and sets with heavier weights

b) do more reps and sets with lighter weights

It seems like when I max out any muscle group I can only get 2-3 reps per set, and only do about 2-3 sets as well. A guy at the gym told me this is the best way for growth, but I just don't feel "worked over" like I do later when I lift for a lengthier time to the point of exhaustion with lighter weights. When I say lighter weights I don't mean 10-15 lbs or anything like that, I just mean a weight at which I can successfully do about 10 reps per set with.

[Cybergasm]

I have a question, for growth and mass is it best too?

a) do less reps and sets with heavier weights

b) do more reps and sets with lighter weights

It seems like when I max out any muscle group I can only get 2-3 reps per set, and only do about 2-3 sets as well. A guy at the gym told me this is the best way for growth, but I just don't feel "worked over" like I do later when I lift for a lengthier time to the point of exhaustion with lighter weights. When I say lighter weights I don't mean 10-15 lbs or anything like that, I just mean a weight at which I can successfully do about 10 reps per set with.
A (123)

[JEW]

I have a question, for growth and mass is it best too?

a) do less reps and sets with heavier weights

b) do more reps and sets with lighter weights


There is no right or wrong answer for that. You'll have to try what works for you. I think the two most popular programs right now are Max-OT and Hypertrophy Specific Training (HST). Max-OT incorporates heavy sets of 4-6 reps with rest periods of around 3 minutes. HST is based on sets of up to 15 reps with rest periods of 30-60 seconds. I don't like sitting around for 3 minutes in between sets, so I go with a modified HST program. I aim for 8-12 reps and I do different muscle groups each day and it's been working great.

[Cybergasm]

There is no right or wrong answer for that. You'll have to try what works for you. I think the two most popular programs right now are Max-OT and Hypertrophy Specific Training (HST). Max-OT incorporates heavy sets of 4-6 reps with rest periods of around 3 minutes. HST is based on sets of up to 15 reps with rest periods of 30-60 seconds. I don't like sitting around for 3 minutes in between sets, so I go with a modified HST program. I aim for 8-12 reps and I do different muscle groups each day and it's been working great.
I would beg to differ as it has been shown that higher sets, with lesser weight stimulates the cardio more and works for definition as it does not rip up as much muscle as its counterpart; lesser reps, more weight.

[+3kk!]

i never did any ab excersise but i got them six pack ( i play a lot of sports though) and i would like to maintain it,any ideas?

[Cybergasm]

i never did any ab excersise but i got them six pack ( i play a lot of sports though) and i would like to maintain it,any ideas?
Eat properly and continue doing sports. Just don't get overconfident cause when your metabolism comes to a halt you'll be making a "WTF" face.

[kAzebOy]

subscribing

[Paul]

Eat properly and continue doing sports. Just don't get overconfident cause when your metabolism comes to a halt you'll be making a "WTF" face.
Heh yup. Try to eat clean aswell, eating dirty get's your body used to storing fat and will make you prone to gaining fat.

[-Obscurity-]

I would beg to differ as it has been shown that higher sets, with lesser weight stimulates the cardio more and works for definition as it does not rip up as much muscle as its counterpart; lesser reps, more weight.

Ok, thanks. :thumb:

Also, do you recommend any vitamins or supplements that are necessary/beneficial for muscle development?

[(_)_)=======D]

If you get a good balanced diet and a multivitamin every day you are already getting everything necessary for muscle development. There are supplements that will enhance development, but they usually won't help beginners.

[LPguitarist19]

I saw a video in personal fitness yesterday about how this guy, I forgot his name, lost his legs in the Vietnam War I think it was. He made a goal in the hospital to set a record in weightlifting. The nurses thought his goal was outlandish, but he believed that he could accomplish it. He got out of the hospital and worked towards his goal. In the video he was in an interview and said he worked towards it for 8 years or something like that. When he attempted to break the record, he successfully lifted the weight, thus setting a record, but he was disqualified because the rules stated that if someone was going to attempt to break the record, they had to be wearing shoes when they were lifting the weight, and since this guy had no legs and couldn't wear shoes, he was disqualified. Later, he made another goal to go across the U.S. entirely on his hands. He started in California and was going to end up in Washington, D.C. When he started, people walked next to him to cheer him on. When he got to a desert in Arizona, they all left, but he persisted. 6 months later I think, he made it to D.C. He then decided to compete in a marathon. He was allowed to start several hours earlier than the other runners, along with handicapped people and things like that. After a few hours, he was passed by everyone else. When he got to the finish line, he was told that his time was 81 hours and the rest of the time I forgot.

[S P A C E M A N]

I saw a video in personal fitness yesterday about how this guy, I forgot his name, lost his legs in the Vietnam War I think it was. He made a goal in the hospital to set a record in weightlifting. The nurses thought his goal was outlandish, but he believed that he could accomplish it. He got out of the hospital and worked towards his goal. In the video he was in an interview and said he worked towards it for 8 years or something like that. When he attempted to break the record, he successfully lifted the weight, thus setting a record, but he was disqualified because the rules stated that if someone was going to attempt to break the record, they had to be wearing shoes when they were lifting the weight, and since this guy had no legs and couldn't wear shoes, he was disqualified. Later, he made another goal to go across the U.S. entirely on his hands. He started in California and was going to end up in Washington, D.C. When he started, people walked next to him to cheer him on. When he got to a desert in Arizona, they all left, but he persisted. 6 months later I think, he made it to D.C. He then decided to compete in a marathon. He was allowed to start several hours earlier than the other runners, along with handicapped people and things like that. After a few hours, he was passed by everyone else. When he got to the finish line, he was told that his time was 81 hours and the rest of the time I forgot.

yea but, did he have a six pack? because this IS the six pack thread!

[Cybergasm]

Ok, thanks. :thumb:

Also, do you recommend any vitamins or supplements that are necessary/beneficial for muscle development?
Flaxseed capsules, vitamin C tablets, and protein powders is all I take. When excercising it is important to take 2 L-glutamine tablets before and after each exercise to prevent muscle catabolism. However, you can do even without this.

[-Obscurity-]

Flaxseed capsules, vitamin C tablets, and protein powders is all I take. When excercising it is important to take 2 L-glutamine tablets before and after each exercise to prevent muscle catabolism. However, you can do even without this.

Alright, I have all that stuff at home, except the L-glutamine tablets. How important are those? I am not familiar with them. By muscle catabolism, do you mean the muscles will metabolize themselves for energy used during the workout?

[Paul]

Alright, I have all that stuff at home, except the L-glutamine tablets. How important are those? I am not familiar with them. By muscle catabolism, do you mean the muscles will metabolize themselves for energy used during the workout?
think of it as muscle depreciation

[RandyfromPennywise]

Hey, nice work on that post.

I play competitive soccer for 7 months of the year, and indoor soccer all year. I also play cricket in the summer, but this provides little exercise unless I score a 100. My goals relate more to being "fit" rather than to have a six-pack. I have been running since soccer season finished (3 weeks ago) to maintain some of my fitness. I have improved my fitness by running 6 times a week, and I now either run 2.5 kilometres (around 1 and a half miles) rather quickly, or a more paced 5 k run (roughly 3 miles). [Usually 4x 5k runs and 2x 2.5k runs, but that is by no means a program, I just run appropriate to how I'm feeling (i.e. if I'm tired I probably can't be bothered running 5ks)]

Reason for posting: I would like some more upper-body strength. Before the last soccer season - which I took rather seriously and got a little bit 'fit' for - I was a few kilos overweight (maybe 7-10 at the most), but most of that weight is gone now. As I lose most of the excess fat, I feel weaker, particularly in my biceps and chest. I'm a fairly big fella, about 6'3" and 200 pounds, and have always been kinda strong, but as I have lost weight and gained fitness, I feel I've lost a bit of strength. [Not heaps, nothing to be worried about, I can still hold my own, just I can feel a slight reduction in my strength and would like to build it up somewhat.]

What do you recommend for me to build arm and chest strength, considering I have only two dumbells of 11 pounds each (which I can use together to make a one 22 pound weight (10 kilos)) and obviously I can do pushups, situps and all that jargon? Fitness is a much higher priority than a slight increase in body strength for me, buch some more upper-body strength not at the expense of fitness would be nice.

[Cybergasm]

Hey, nice work on that post.

I play competitive soccer for 7 months of the year, and indoor soccer all year. I also play cricket in the summer, but this provides little exercise unless I score a 100. My goals relate more to being "fit" rather than to have a six-pack. I have been running since soccer season finished (3 weeks ago) to maintain some of my fitness. I have improved my fitness by running 6 times a week, and I now either run 2.5 kilometres (around 1 and a half miles) rather quickly, or a more paced 5 k run (roughly 3 miles). [Usually 4x 5k runs and 2x 2.5k runs, but that is by no means a program, I just run appropriate to how I'm feeling (i.e. if I'm tired I probably can't be bothered running 5ks)]

Reason for posting: I would like some more upper-body strength. Before the last soccer season - which I took rather seriously and got a little bit 'fit' for - I was a few kilos overweight (maybe 7-10 at the most), but most of that weight is gone now. As I lose most of the excess fat, I feel weaker, particularly in my biceps and chest. I'm a fairly big fella, about 6'3" and 200 pounds, and have always been kinda strong, but as I have lost weight and gained fitness, I feel I've lost a bit of strength. [Not heaps, nothing to be worried about, I can still hold my own, just I can feel a slight reduction in my strength and would like to build it up somewhat.]

What do you recommend for me to build arm and chest strength, considering I have only two dumbells of 11 pounds each (which I can use together to make a one 22 pound weight (10 kilos)) and obviously I can do pushups, situps and all that jargon? Fitness is a much higher priority than a slight increase in body strength for me, buch some more upper-body strength not at the expense of fitness would be nice.
Fitness and strength need to be synonymous in your dictionary. For you may think you are getting more fit by running 6 times a week for 2.5k, but I can tell you that all you're doing is depleting muscle, yes you are building cardiovascular health and strength, but at a price which you say you can notice. First thing I would recommend is finding a gym, maybe at school or something, and start yourself on a program consisting of high weights for low-medium sets and reps. Do this religiously and eat accordingly (preferably a fair ammount of a complex carbs and protein <===important=====>). You do need to cut down the cardio to about 3-4 times a week, that should be your top priority now, then get a gym.


Obscurity: L-GLutamine is something I would greatly suggest, but is not neccesary. It will help though.

[Jom]

EDIT: Actually checking the UserCP, I seem to have gotten rep. for this thread. Thanks Jom.

No problem.

/two-month late response

[RandyfromPennywise]

Fitness and strength need to be synonymous in your dictionary. For you may think you are getting more fit by running 6 times a week for 2.5k, but I can tell you that all you're doing is depleting muscle, yes you are building cardiovascular health and strength, but at a price which you say you can notice. First thing I would recommend is finding a gym, maybe at school or something, and start yourself on a program consisting of high weights for low-medium sets and reps. Do this religiously and eat accordingly (preferably a fair ammount of a complex carbs and protein <===important=====>). You do need to cut down the cardio to about 3-4 times a week, that should be your top priority now, then get a gym.


Obscurity: L-GLutamine is something I would greatly suggest, but is not neccesary. It will help though.
Yeah, but a gym really isn't an option at the moment... I can't afford one and there isn't one at my Uni... Not to mention I enjoy running and playing sport and training, and wouldn't enjoy the gym nearly as much.

Surely running each day isn't bad for me overall?? Getting stronger has an impact on my fitness? Won't running maintain/get "fitness"? The more I run, the fitter I will be, right?

[Paul]

Yeah, but a gym really isn't an option at the moment... I can't afford one and there isn't one at my Uni... Not to mention I enjoy running and playing sport and training, and wouldn't enjoy the gym nearly as much.

Surely running each day isn't bad for me overall?? Getting stronger has an impact on my fitness? Won't running maintain/get "fitness"? The more I run, the fitter I will be, right?
Think of it this way.

Strength and muscle mass is at one end of the scale
Cardio Vascular and local muscular endurance is at the other end of the scale

You can't have both, it's just not possible to be a marathon runner and a bodybuilder. If you want to get bigger then you'll have to sacrifice some, if not most of your cardio workout.

Running will make you fit, but it won't make you big.

[Cybergasm]

Think of it this way.

Strength and muscle mass is at one end of the scale
Cardio Vascular and local muscular endurance is at the other end of the scale

You can't have both, it's just not possible to be a marathon runner and a bodybuilder. If you want to get bigger then you'll have to sacrifice some, if not most of your cardio workout.

Running will make you fit, but it won't make you big.
However, ultimately what you want is to be in the middle, lean with decent mass, and above avarage cardiovascular strenght. To me this is the ultimate fitness which is what I tried to write a guide for achieving.

[Paul]

However, ultimately what you want is to be in the middle, lean with decent mass, and above avarage cardiovascular strength. To me this is the ultimate fitness which is what I tried to write a guide for achieving.
True, that seems what the guy is kind of thinking about.

[RandyfromPennywise]

Mmmm... interesting. Yeah, very true about being a marathon runner and bulked up - not possible! (To be a good marathon runner anyway!)

I'm thinking I'd prefer more endurance etc. than muscle mass... More useful for me personally. And, like I said, I get more enjoyment out of running than pumping iron etc.

*Says he pondering whether to get the dumbells out*

The issue is probably more about time. I can't put aside 2 hours a day to fitness and strength work. (Well I probably could, but it'd be hard, and I'm not organised enough.) So putting aside 30mins for a run is easier than doing a full set of weights and assorted exercises for me.

That ultimate fitness that you are talking about Cybergasm: that seems to be what a lot of professional sportsmen (and women) have, for sports such as Football (Soccer), Australian Rules Football, Rugby (not the front-rowers), Basketball etc. Incredibly fit and very strong/powerful.

[Paul]

Well I wouldn't say increadibly fit AND very strong/powerful, but certainly not pushovers. You could quite happily do local musclular and cardio vascular together, you'll never get big from doing that but you will condition your muscle and still be able to run around all you like.

[RandyfromPennywise]

It does sound like I am running around all the time doesn't it! Truth is I'm only running 5-6 times a week and I'm certainly not at any competitive level or anything like that! Thanks for the tips anyway Paul and Cybergasm.

[-Obscurity-]

Obscurity: L-GLutamine is something I would greatly suggest, but is not neccesary. It will help though.

Well I got a protein shake that has L-Glutamine added to it, so that's good to know. I was wondering about resting, is it ok to work different muscle groups while resting others? In other words if I do my legs on Monday, Shoulders/back on Tuesday, Abs/Chest on Wednesday, then come back to my legs on Thursday, is that ok, or does there need to be a day of absolutely no working out for it to be considered resting? As it is now I am working out pretty hard Mon-Fri, with weekends off.

[Paul]

Well I got a protein shake that has L-Glutamine added to it, so that's good to know. I was wondering about resting, is it ok to work different muscle groups while resting others? In other words if I do my legs on Monday, Shoulders/back on Tuesday, Abs/Chest on Wednesday, then come back to my legs on Thursday, is that ok, or does there need to be a day of absolutely no working out for it to be considered resting? As it is now I am working out pretty hard Mon-Fri, with weekends off.
Yeah you can workout other groups whilst resting some, I remember reading up on a 6 day split where the guy would work each main group per day, making his workouts more focussed aparently.

[ProSeries]

I got my Abs through swimming a lot. I think swimming helps more in shaping your abs and working out, to strengthen them. I'm not sure about this but I still regularly swim and it seems that I've gotten an eight.
I'd like to check with anyone to see if I'm the only one who thinks swimming helps.

[Paul]

swimming requires alot of core body motion, plus it's a cardio vascular activity. These two things combined with not eating "dirty" foods will mean you have low enough body fat levels to show your abs. I'm going to predict you are in no way a bulky guy though, right?

[ProSeries]

swimming requires alot of core body motion, plus it's a cardio vascular activity. These two things combined with not eating "dirty" foods will mean you have low enough body fat levels to show your abs. I'm going to predict you are in no way a bulky guy though, right?

Yeah, you could say that. I'm really strong, in all my body parts but I'm not built that much. It's probably because of the swimming, right?

[Paul]

Yeah, you could say that. I'm really strong, in all my body parts but I'm not built that much. It's probably because of the swimming, right?
Yup.

[ProSeries]

Yup.

Thought so. I burn all my fat away swimming. I guess I don't have to be built to be strong. Thanks for the feedback! :thumb:

[Cybergasm]

Well I got a protein shake that has L-Glutamine added to it, so that's good to know. I was wondering about resting, is it ok to work different muscle groups while resting others? In other words if I do my legs on Monday, Shoulders/back on Tuesday, Abs/Chest on Wednesday, then come back to my legs on Thursday, is that ok, or does there need to be a day of absolutely no working out for it to be considered resting? As it is now I am working out pretty hard Mon-Fri, with weekends off.
That works, however, it is still important to give yourself a full rest day. Those are usually Sundays for me. Let your body AND mind rest that day. It is very important.

[dancetomdance182]

I've heard that swimming builds more fat under the skin. This is because of the water, the body itself builds a fat barrier to keep itself warm. I'm not sure, but I think thats what someone posted in the body buiding thread before it died out.

[Cybergasm]

I've heard that swimming builds more fat under the skin. This is because of the water, the body itself builds a fat barrier to keep itself warm. I'm not sure, but I think thats what someone posted in the body buiding thread before it died out.
How else to answer that but: not true.

[ProSeries]

How else to answer that but: not true.

Most definately. Swimming helps burn the fat away. It's been a great help to me when it came to building my abs.

[asholle]

I've heard that swimming builds more fat under the skin. This is because of the water, the body itself builds a fat barrier to keep itself warm. I'm not sure, but I think thats what someone posted in the body buiding thread before it died out.

I remember that too and it was disproven :)

[Kendal]

Emin come here.
http://www.musicianforums.com/forums/showthread.php?t=393548
Emin did you ever go and see this. you'll like it I promise :D .

[-Obscurity-]

That works, however, it is still important to give yourself a full rest day. Those are usually Sundays for me. Let your body AND mind rest that day. It is very important.

Ok, great. I don't work out Saturday or Sunday, so that should be fine then. During the week I have started going to the gym twice a day, it's become almost addictive. I have developed a pretty solid routine that is really producing results. Plus there are lots of nicely shaped girls around there. :cool:

[Paul]

Ok, great. I don't work out Saturday or Sunday, so that should be fine then. During the week I have started going to the gym twice a day, it's become almost addictive. I have developed a pretty solid routine that is really producing results. Plus there are lots of nicely shaped girls around there. :cool:
woah woah twice a day?

no no no this doesn't sound good at all. What's your routine?

[-Obscurity-]

woah woah twice a day?

no no no this doesn't sound good at all. What's your routine?

I alter different muscle groups like this:

1) shoulders/back/neck

2) chest

3) arms

4) abs

5) legs

So in the morning I will work on group 1, then I'll go back at night to work on group 2. Next day is group 3 and 4, respectively. Then on the following day I do group 5 and take the night off. Then I repeat the cycle.

[Paul]

I alter different muscle groups like this:

1) shoulders/back/neck

2) chest

3) arms

4) abs

5) legs

So in the morning I will work on group 1, then I'll go back at night to work on group 2. Next day is group 3 and 4, respectively. Then on the following day I do group 5 and take the night off. Then I repeat the cycle.
I'm crap at advising split routines but the way I see it if you can you should do one group every two days, then abs and light cardio on the inbetween days and have two days of rest. Try to keep your workouts before lunch time, working out at night isn't as effective.

[-Obscurity-]

I'm crap at advising split routines but the way I see it if you can you should do one group every two days, then abs and light cardio on the inbetween days and have two days of rest.

Well I don't do any cardio workouts at the gym, because I practice pretty vigorously with my band (I'm the drummer) 4-5 times a week for about 2 hours a pop. It gives me a great cardio workout, plus I have an incredibly hard time keeping weight on, so I try not to burn calories in that way unless I have to.


Try to keep your workouts before lunch time, working out at night isn't as effective.

Really? Why is this?

[Cybergasm]

Really? Why is this?
You burn off what you ate during the day instead of the reserve fat. This is also the reason behind wanting to cardio before breakfast.

I would also advise against twice a day workouts; if you can, do one group a day, or combine groups. You are overexerting yourself and are setting up for failure.

[-Obscurity-]

You burn off what you ate during the day instead of the reserve fat. This is also the reason behind wanting to cardio before breakfast.

I don't think I have any reserve fat! I'm 6'5'' and weigh only 155, 10 of those pounds I have gained in just one month since I started working out/eating a high protein diet.


I would also advise against twice a day workouts; if you can, do one group a day, or combine groups. You are overexerting yourself and are setting up for failure.

What if you work on the same group twice a day? Is that too much also?

[Cybergasm]

I don't think I have any reserve fat! I'm 6'5'' and weigh only 155, 10 of those pounds I have gained in just one month since I started working out/eating a high protein diet.

The general rule of thumb is if you don't have a well defined six-pack your body fat is over 10%, which means there is extra there. However, either way everyone has some fat. If you're looking to bulk up then that won't be much of a problem, im just assuming that you're working towards fat lose as well.


What if you work on the same group twice a day? Is that too much also?
If you sparse the exercises out, meaning, don't do all the exercises you would do if you were spliting them.

[-Obscurity-]

The general rule of thumb is if you don't have a well defined six-pack your body fat is over 10%, which means there is extra there. However, either way everyone has some fat. If you're looking to bulk up then that won't be much of a problem, im just assuming that you're working towards fat lose as well.

Well, my ab muscles (as well as my ribs) have always been visible since I am so skinny, but they were not well developed. I am trying to get away from the "starving 3rd world citizen" muscle defenition look and build more proportionate muscle and fat gains, so I am definitely not working towards fat loss. I think my ideal weight is somewhere around 180.


If you sparse the exercises out, meaning, don't do all the exercises you would do if you were spliting them.

Ok, thanks for the tips. :thumb:

[ProSeries]

To Obscurity: Your schedule is very different. I wouldn't recommend working out twice a day, you exhaust yourself and your muscles and their won't be any growth. Your workout schedule could be better. Do three body parts a day and work out for a maximum of one hour or a little more each day.

[Diatonic Dissonance™]

I know you have to weight (lol pun) a day when microtrauma is involved, but cardio can be done every day, can it not?

[Paul]

I know you have to weight (lol pun) a day when microtrauma is involved, but cardio can be done every day, can it not?
if your goal is cardio vascular endurance, sure, I wouldn't advise doing it if your aim is to add muscle mass though.

[Diatonic Dissonance™]

The aim is endurance yes, and weight loss.


By weight I mean fat :p

[Paul]

The aim is endurance yes, and weight loss.


By weight I mean fat :p
for you I'd advise a 5 day split of weight training and swimming after every workout. that would do nicely I think.

[Diatonic Dissonance™]

5 day split?

[Paul]

5 day split?
like split your workout into body sections, legs/back/bi/tri etc. A 5 day split would mean you workout a different section every workout.

[Diatonic Dissonance™]

Ohhhhhhhhh, got ya.

Yeah, I swim after workouts, and I've got a pool at home which means easy access to swim laps because I know swimming is great for cardio.

[Paul]

anyone got an opinion on ketogenic diets?

[Alive]

for you I'd advise a 5 day split of weight training and swimming after every workout. that would do nicely I think.


Have you got a website with more info on these routines? I'm also looking to lose weight (yes, fat) and basically just inprove my general fitness. I want to be able to run faster and longer etc. I don't have any way of swimming, at elast not on a regular basis, but I would like to do that.

/is literally about to leave to buy a 3 month gym membership.

[Paul]

www.bodybuilding.com
www.exrx.net

[Alive]

www.bodybuilding.com
www.exrx.net

Cheers dude.

[Cybergasm]

anyone got an opinion on ketogenic diets?
The ketogenic diet gets its name because the high fat content of the diet results in conversion of fat-to-ketones that are utilized as an energy source in place of glucose. If carbohydrates (which are composed of sugars) are eliminated from the diet, and a diet very high in fat is substituted, the body has no dietary sources of glucose. As a result, ketones are made from the available sources and these are used as fuel instead. It is necessary to be scrupulous in the restriction of carbohydrates because even a very small amount of sugar can cause the body to shift to glucose production and use, which it prefers to ketones. For example, this restriction is such that children on the diet have to be careful to take sugarless daily multivitamins.

My opinion is that it is very dangerous as your body will be more likely to turn to muscle catabolism then these "ketones". Also, you are very likely to fail because your body craves carbs.

[Paul]

My opinion is that it is very dangerous as your body will be more likely to turn to muscle catabolism then these "ketones". Also, you are very likely to fail because your body craves carbs.
well I've got an appointment with a dietician soon, hopefully they can do better than my current diet of eating alot of everything that isn't complete crap.

[Cybergasm]

well I've got an appointment with a dietician soon, hopefully they can do better than my current diet of eating alot of everything that isn't complete crap.
Tell us what he says, Im interested in seeing what the general concensus is these days amongst the "officials".

[Paul]

Tell us what he says, Im interested in seeing what the general concensus is these days amongst the "officials".
will do

[nowitzki]

I'm about to start taking creatine. I work out about 4-5 times a week usually, each week I do a session for Chest, Shoulders, Back, Biceps, Triceps. I also do abs work at a few of those sessions.
I've been doing this routine for about 9 months now and bulked up quite a bit, but never taken any supplements, so am looking forward to some good results.

[Paul]

what are your stats??
height/weight/bf % if you know it

[nowitzki]

Height - 6'4"
Weight - 195lbs
I'm not sure what my body fat is, but I'm guessing it's low. I'm not massive or anything, but I've definately got in a lot better shape up in the last year, put on about a stone I think.

[Cybergasm]

How old are you?

[nowitzki]

20, I didn't lift any weights until I was 18, then I wasn't really sticking to a routine so didn't really get anywhere, started hitting it hard just after last Christmas.

[Cybergasm]

20, I didn't lift any weights until I was 18, then I wasn't really sticking to a routine so didn't really get anywhere, started hitting it hard just after last Christmas.
You wanna be careful with Creatine, its not something I would suggest to people not really ultra-dedicated. It can have some affects on your liver and such; its also imperative that you don't miss alot of servings.

Honestly, L-Glutamine and Whey Protein are the only supplements you need, and maybe some fat burners. To get some better advice post on the board I linked at the end of my guide. Alot of people there actually help make alot of the supplements and will be able to greatly aid you.

[Paul]

which reminds me the dietician hasn't phoned...I'll have to chase them up tomorrow morning

[Cybergasm]

which reminds me the dietician hasn't phoned...I'll have to chase them up tomorrow morning
Yeah, do you really need professional help?

[nowitzki]

It's not just Creatine, but it has it in it:
http://store.maximuscle.com/epages/maximuscle.storefront/436ab627000128f22741ac1001b10610/Product/View/CY10C
I've spoke to people who have used it and they say it's top stuff. I am pretty dedicated, I'll try it for a month at first I think and see how it goes.

[Paul]

Yeah, do you really need professional help?
well, not really but I want something more specific than just eating alot of non-crappy foods which is what I'm doing now. I'd rather have something specifically for me that's going to limit bodyfat increasing.

tbh I'm not even sure what my goals are anymore, considering I do want to be ripped all year long but I want a fair amount of muscle mass [190-200lbs at 6-8%bf is my goal, I'm currently 170lbs at around 12-15%]

I know I wouldn't be able to maintain both muscle mass and low body fat levels, atleast to my knowledge it isn't possible to do safely.

[Cybergasm]

It's not just Creatine, but it has it in it:
http://store.maximuscle.com/epages/maximuscle.storefront/436ab627000128f22741ac1001b10610/Product/View/CY10C
I've spoke to people who have used it and they say it's top stuff. I am pretty dedicated, I'll try it for a month at first I think and see how it goes.
That really dosen't look safe. Also, its not smart to go a month w/ creatine then stop. Creatine is naturally produced by the body so when you mess with the natural levels and then abruptly bring it to an end bad things can happen.

Also, I say be weary of stuff like that. If you are looking for something to help you with muscle recovery and with building mass and strength look into MYOPLEX, I actually know the people who make it so I can vouch for the fact that it is safe. Yet again, I implore you to visit the other forum.

EDIT: Paul your goals are very realistic. I am friends with people who are 4-6% w/ 210 lbs. and they do fine. Just keep reaching.

Im out to practice guys, take care.

[nowitzki]

That really dosen't look safe. Also, its not smart to go a month w/ creatine then stop. Creatine is naturally produced by the body so when you mess with the natural levels and then abruptly bring it to an end bad things can happen.

Also, I say be weary of stuff like that. If you are looking for something to help you with muscle recovery and with building mass and strength look into MYOPLEX, I actually know the people who make it so I can vouch for the fact that it is safe. Yet again, I implore you to visit the other forum.

What sort of bad things?

I've spoke to enough people who use it and seem happy with it, I can't see why it wouldn't be safe?

I would read that other forum but I'm off to bed now. Catch y'all later.

[Paul]

That really dosen't look safe. Also, its not smart to go a month w/ creatine then stop. Creatine is naturally produced by the body so when you mess with the natural levels and then abruptly bring it to an end bad things can happen.

Also, I say be weary of stuff like that. If you are looking for something to help you with muscle recovery and with building mass and strength look into MYOPLEX, I actually know the people who make it so I can vouch for the fact that it is safe. Yet again, I implore you to visit the other forum.

EDIT: Paul your goals are very realistic. I am friends with people who are 4-6% w/ 210 lbs. and they do fine. Just keep reaching.

Im out to practice guys, take care. yeah, all I can say about creatine is that if you decide to go for it research the brand you're looking at, ask people their opinions of it and then if you still want to try it. Although I don't think only going on it for a month with cause any ill-effects, if you went on it for more than two months straight though you'd become dependant on it to make creatine in your body which is not good at all.

I've actually got a batch of CEE and Controlled Labs Green Bulge that I've barely touched. I don't plan on taking it again either.

And while my goals might be realistic to me they're a million miles from where I'm at now, atleast that's my feeling about it.

Thankfully I know a few people that goto the gym, they don't know as much as me nor are they in as good shape as me although I think they could probably bench more than me, I'll have to check the next day I goto the gym.

[Cybergasm]

yeah, all I can say about creatine is that if you decide to go for it research the brand you're looking at, ask people their opinions of it and then if you still want to try it. Although I don't think only going on it for a month with cause any ill-effects, if you went on it for more than two months straight though you'd become dependant on it to make creatine in your body which is not good at all.

I've actually got a batch of CEE and Controlled Labs Green Bulge that I've barely touched. I don't plan on taking it again either.

And while my goals might be realistic to me they're a million miles from where I'm at now, atleast that's my feeling about it.

Thankfully I know a few people that goto the gym, they don't know as much as me nor are they in as good shape as me although I think they could probably bench more than me, I'll have to check the next day I goto the gym.Yeah Paul hit the nail on the head; as well as it having the mediate chance of destroying your liver, it can also make you dependent on it. To be safe and take it you would have to balance out how much of it to take in proportion to your body's natural production (note: this is my theory, not proven... just something to think about). There really is no reason to take it unless you're looking to compete in Mr.America or something. However, I repeat, if you're looking for a mass shake that will boost recovery time more safely and effectively then Ceratine, look into MYOPLEX.

Paul, your goals are but 3 months away.
www.bodyforlife.com

[Paul]

Yeah Paul hit the nail on the head; as well as it having the mediate chance of destroying your liver, it can also make you dependent on it. To be safe and take it you would have to balance out how much of it to take in proportion to your body's natural production (note: this is my theory, not proven... just something to think about). There really is no reason to take it unless you're looking to compete in Mr.America or something. However, I repeat, if you're looking for a mass shake that will boost recovery time more safely and effectively then Ceratine, look into MYOPLEX.

Paul, your goals are but 3 months away.
www.bodyforlife.com
Well, it's not that I don't have this info readily availible to me, I'm really just not 100% sure the best method to do it. What part of this am I specifically looking at? Their meal replacements or their nutritional advice??

3 months is beyond realistic...I mean thats dropping around 12lbs of fat and adding 30-40lbs of lean muscle in 3 months, too good to be true O.o

[Cybergasm]

Well, it's not that I don't have this info readily availible to me, I'm really just not 100% sure the best method to do it. What part of this am I specifically looking at? Their meal replacements or their nutritional advice??

3 months is beyond realistic...I mean thats dropping around 12lbs of fat and adding 30-40lbs of lean muscle in 3 months, too good to be true O.o
http://www.bodyforlife.com/challenge/vote.asp

I hope you can view that site; those are some of the succes stories. The 30-40lbs of muscle may be hard, but the 12lbs of fat you can more then definetly do.