-- Weightlifting & Nutrition Thread -- v9.0 Optimized

General Discussion
2301

What do you think of this workout? is it good?
Monday: Chest/Triceps
Tuesday: legs
Wednesday: nothing
Tursday: Shoulders
Friday: Back/ Biceps
Sat: Nothing
Sun: Nothing

Chest: Flat back press 4 sets, incline haammer strenth machine 2 sets, Dumbell flyes 2 sets.
Triceps: Tricep press down 2 sets.
Legs: Squats 4 sets, Leg Extension 2 sets, Leg curl 2 sets, Seated/standing calve raises 5 sets total(2 or 3 each way).
Shoulders: Seated Military press (with dumbells) 4 sets, Lateral rasies 3 sets, Shrugs 3 sets.
Back: Deadlift 3 sets, Lat pull down 3 sets, seated cable row 2 sets.
Biceps: Standing barbell curls 3 sets, pracache curls (with dumbells) 1 set.

2302

Just so you know Heat, Iā€™m 6 foot tall. Magnus, Iā€™m not strong, but Iā€™m not a pussy. My bench is just over 300 lbs, one rep max.

Heat, you may be the ā€œhard gainerā€ type person. Iā€™m NOT that at all. I could gain fat at the snap of a finger, so what youā€™re going for is via a different road than mine.

May I remind everyone here that youā€™ve GOT to do legs. Not doing legs looks so stupid. I mean, have you seen guys in the gym all buff up top with little chicken legs? Itā€™s a sad sight. Keep up the legs, thatā€™s all I can say. Chicks dig 'em more than you think. :lovin:

2303

First of all, props to spider man in your avatar. Heā€™s still my favorite in MvsC2 (which just shows how low tier I am, lol).

Everyoneā€™s workouts are different. What works for you may not work for me. What I try to do is as follows:

Sunday: arms/back
Monday: Legs
Tuesday: Chest
Wednesday: Cardio (to stay ripped, this is where people shit all over my routine)
Thursday: Weak point training. This is the day I look at my body with disgust and say ā€œthis sucks and that sucksā€. So, I do those parts. Think of it like a day off, but you focus on things you donā€™t like. Right now I hate my calves and traps, so that would be a weak point day.
Friday: Chest
Saturday: Legs again. Sometimes I take this day off, sometimes Iā€™ll do legs on weak point days.

But wait a damn minute? When do you NOT work out? Thatā€™s right, usually not a day goes by where I donā€™t. You may also be saying to yourself: Where the hell is your ab workouts? Not to sound like an elitist prick, but I donā€™t really do them. Somedaysā€¦ or nights before bed, if Iā€™m bored, Iā€™ll do abs. But the compound exercises usually take care of abs for me. Obliques HAVE to be hit, so Iā€™ll do them on occasion, but I donā€™t go out of my way to do them.

Iā€™ve got a question for you: Shoulders. What do you mean? The delts (side/top of the arm) or the traps (the part on the sides of your neck?.. or both? I alwasy think what makes the arm look the coolest is good delt devlepoment. Do NOT underestimate it.

2304

I want to give one bit more of advice before I hang it up for tonight. Again, I donā€™t know everything, and my body isnā€™t that of superman, but I do want to talk about diet to those that are curious.

From my experience, most people when lifting are usually a little heavy and tell me ā€œI want to get cutā€. Iā€™ll share the dos and do NOTs of what to eat, according to that of Jorant:

YOU REALLY SHOULD EAT

Tuna. No sat fat, high protein, omega 3 fatty acids. If you canā€™t stomach straight tuna from the packet/can, just stop. Stop now, youā€™re going to never be ripped.

Milk. There are studies out there that show milk actually helps you lose weight. Nothing but skim milk will do. Even 1% has too much saturated fat, IMHO. Itā€™s an okay source of protein, and is a better alternative to soda/juice.

Protein shakes/drinks are really nice. I get this stuff called ā€œisopureā€ and itā€™s quite nice. Good protein, no sugar. But still, thereā€™s something missingā€¦

Carbs. Letā€™s face it, nobody hereā€™s a woman. Eat carbs, you need them for energy. Not sugar and crap like that, but good whole grain cereals, breads, and rice.

FOR GODS SAKE, DO NOT EAT

Iā€™ll make this quick. No saturated fats. Nothing breaded. No pizza, and stay away from sugars if you can help it. So, in other words:

Some red meat
Fried anything
Candy
Cheese
Pizza

And, the killer: Drinking destroys a physique. Ask me how much I drink. I donā€™t. Iā€™m all about health, and this is the one thing that makes people say ā€œwell, to hell with thisā€.

Good luck to everyone out there. Itā€™s hard looking lgreat, but you can achieve it if you really want to. Pick a role model that you want to look like, and never be satisfied with yourself. Thereā€™s always someone above where your level is to try to be like. And, if you really want motivation, pick a comic book character/video game character physique to aim for. Youā€™ll NEVER get it, but it makes you work all that much harder. :wink:

2305

jorant-

i have a question about carbs.

iā€™ve been working out a good year or so nowā€¦been pretty disciplined with the workouts, form, and weight used. iā€™m starting to think or realize that working out is only half of looking good, and that eating is a huge part.

sometimes i cut alot of carbs out of my diet, focusing on protein (fish/chicken breast, tofu, etc.) but iā€™m not able to keep that up for more than a couple days or a week because i start to lose energy.

What are the types of carbs (examples would be great) i should have at a given meal? and recommended snacks (and also carb snacks)?

oh btw, i agree with what you said about finding a role model whatever/whomever it may be. although it will never happen, i strive to look like Jim Leeā€™s comic book characters. kind of dumb, but itā€™s kept me going

2306

Huang,

Remember carbs not only give energy, but they provide the vehicle to get protein to your muscles. Without them, youā€™re not getting the protein where it needs to go, and it becomes a waste.

The textbook answer is fruits, vegatables and slow burning carbs such as oatmeal and wholegrain breads.

Me? I do things like pretzels (salt and fat freeā€¦ yuck), cereal, breads and some fruits. Try not to go after fruit because itā€™s super healthy. I remember reading some ā€œadviceā€ from neo-geo.com about a year ago, and one guy said ā€œI take two bananas, some strawberries and rasberries, blend them together in a shake. ITā€™S HEALTHYā€. I thought, what part of all that sugar and carbs is healthy??? Some. Yes. All at once? WTF?

I will stress cereal. Me and General Mills are like best friends. I fucking love corn flakes. Even skim milk has some carbs.

Donā€™t go nuts on them, but do remember that you need carbs. Forget all that atkins crap, as what thatā€™s about is tricking the body to go into a certain life saving state. Weā€™re here to build our selves up, not put our bodies into an emergency procedure.

2307

Question:

I know sleep is important to a healthy diet, but how much sleep is enough and how much sleep is too much?

2308

Everyoneā€¦

I boxed last night for the first time in the ring. It was amatuer night at a night club here in town. I was begged to enter by the MC, heā€™s a friend, and he needed one more fighter in my weight class and he thought Iā€™d do ok. I went into it with one thing in mindā€¦since Iā€™m not an experienced boxer by any means. Donā€™t get knocked out, and donā€™t fucking quit.

I won my weight class

I fucking won that shit and took home the prize money!!! The guy I fought boxes there ALL the timeā€¦had WAY more experience and looked to be in better overall condition than me. But I had a few pounds on him. I took all three roundsā€¦ and even snuck in a tiger uppercut!!

Everybody said they were very impressed given my COMPLETE lack of experienceā€¦ I just listened to my friend and the ref (both are fighters) And I did just what they said and I fuckin won. It was one of the most thrilling experiences of my lifeā€¦SO MANY people were there pulling for meā€¦and most of them didnā€™t think I could do itā€¦then they saw leadin with the jab and circling my opponent and were like WTF!!..I was calm, focused, and calculated. I was born for this shit. Iā€™ve honestly just been scared to do it this whole time. At the end of the second round I backed off too early and dropped my guard for like 2 secondsā€¦took two of BEST shots to the jaw and templeā€¦didnā€™t go downā€¦didnā€™t get upā€¦just looked back up as the bell rang with a sadistic smile on my face.

Total Ownage. This will probably become a regular thing.

Also, to those trying to lose weightā€¦boxing is fun and EXCELLENT cardio and great for conditioning.

2309

SF taught you mind games.

2310

good job man, I always wanted to try boxing as a way to help lose weight though I have horrible eyesight so guess thats out for me

2311

Okayā€¦Iā€™m 5ā€™8", 120 pounds. Pretty skeletal, I know. I have a hard time gaining weight.

I just want to tone up a bit, not become big or anything. I have access to a gym everyday but tuesday and thursday - thoseā€™re my days off.

At work, I do a ton of walking and a tiny bit of lifting, but thats it. My back and neck are starting to get to me, so Iā€™m trying to stretch.

Nutritionā€¦well, I donā€™t eat very healthy, I do take vitamins and all though.

so where do I start? :\ I was thinking maybe doing that Brad Pitt routine mentioned in the first page, as it seems reasonable. not that I should expect to look like him or anything, but its a start, at least.

2312

Another GREAT weight-gainer is muscle milk. FORGET PROTEIN SHAKES! Muscle milk will get you your weight gains MUCH MUCH faster than protein shakes.

2313

i finally used 30lb dumbbells today. magnus can a gym tell tou how many colories you need to stay where you are and measure body fat? or are there specific places for that?

2314

Also what if I do abs and tread mil every day with the workout? Will I still get the muscle?

2315

Thanks.
I do both. Also Iā€™m really skinny, so I donā€™t need to lose weight. But does that mean I can eat anything I want?

2316

Muscle milk is a protein shakeā€¦ and itā€™s not a weight gainer. A serving is what? 350 cals? My protein shakes are closer to 900. You donā€™t exactly have to a ā€œbuyā€ proteinā€¦Lots of people mix oats, whey protein (isolate or concentrate), a little dextroseā€¦milk maybeā€¦taylor the shakes to fit your needs.

2317

Ha ha, NO. Muscle Milk is DIFFERENT from a straight up protein shake. Muscle milks are DESIGNED for gaining weight and putting on MUSCLE and REPAIRING your muscles after workouts. Protein shakes are for lean and cutting. While it may add on a little weight, it DOES NOT add the weight that muscle milks do. Muscle milks have more calories and grams of fat than protein shakes.

2318

Reckless Fire: You canā€™t eat whatever you wantā€¦but you can eat a bit dirtier every so often if youā€™re trying to gain quicly. You still have to watch your blood pressure, bad cholesterol, fat, and sugar intake or youā€™ll end up damaging your body.
You have to be careful with the cardio if youā€™re trying to gain weight. You need some, but donā€™t overdo itā€¦and donā€™t do it too close to the time you lift or youā€™ll mess up all sorts of bodily responses to lifting.

2nd. To God: Are you here to advertise for Muscle Milk?
Muscle Milk is just a protein shake with vitamins and other additives if I recall correctly. Itā€™s not a weight gainer.
Just read the label yourself and figure it out. Muscle Milk is one of the best tasting mixes on the market, but itā€™s also pricey. You can get the same components that are in Muscle Milk for far less.

2319

um. Did you read my post?? My PWO shake has almost triple the cals that muscle milk does. You obviously know NOTHING about nutrition or macronutrients or anything about the physiological and hormonal responses taking place post workout, so this conversation is probably completely pointlessā€¦

.Just as they have different flavor protein shakes, there are ALL KINDS. With DIFFERENT NUTRITIONAL VALUE. Iā€™LL SAY IT ONE MORE TIME BECAUSE Iā€™M OBVIOUSLY DEALING WITH SOME FUCKING KID WHO DOESNā€™T KNOW SHITā€¦DIFFERENT SHAKES CAN HAVE DIFFERENTā€¦DIFFERENTā€¦DIFFERENT NUTRITIONAL VALUE. They can even have gasp DIFFERENT KINDS OF PROTEIN. Did you know there are different kinds of protein?? Let me answer that for you NO YOU DIDNā€™Tā€¦THEY CAN HAVE CARBS, BE LOW CARB, NO CARBā€¦T

Why do you think muscle milk is for gaining weight and building and repairing muscle?? Is it because it says so on the FUCKING LABEL?!? What a fuckin little tool you are. How much do you weigh? What kind of numbers are you puttin up little man?? Where the fuck did you learn about nutrition in the first place?? From the local retard at the YMCA?? How the fuck did you come to the conclusion that protein shakes are for cutting?

Goddamn I say the same shit over and over in here. IS ANYONE TAKING NOTES?!?

You GAIN weight by taking IN more calories than you BURN. This is called a CALORIC SURPLUS, which is necessary for growth OF ALL KINDS. You think muscle appears out of fucking thin air??

You LOSE weight by BURNING more calories than you take IN. This is called a CALORIC DEFICIT. If you are in a CALORIC DEFICIT then you can drink a FUCKING GALLON of muscle milk EVERY DAY FOR THE REST OF YOUR LIFE and guess what? NOTHING WILL HAPPENā€¦

I repeat.

NOTHING WILL HAPPEN.

You got something else to say?? FUCKING BRING IT.

2320

I have never taken muscle milk in my life. Would like to give it a try, but it IS a protein drinkā€¦ nothing more. Mags is right, you either get calroies that make weight go up or not enough for what you do, and weight goes down. End of discussion.