3201

When you run, you have to get an initial starting speed and maintain it. On a treadmill, you’re running in place rather than trying to keep up at one constant speed so less is done to keep up at that rate. Eh, not sure if that helps support it at all. Just trying to make sense of what I’m saying.

Yeah, that’s what I thought the unloading week was for, but taking that 5th week off feels so relaxing. :wgrin:

3202

i see…

i read in a fitness magazine, that the average male can run the mile in 8 min…that is fucking bs if you ask me…to me it is very unlikely an average dude, who is not physically active can run a mile in like 8 min…

im outi

Roberth

3203

8 mins is a bit of a stretch, id say the average man could do it in 10-11 w/o too much trouble. one of my coworkers who weighs around 210 and is 6’0 is in pretty good shape if u look at him, but we played some football once before work and the guy was wore out after about 2 deep balls:rofl:

to me ive felt a slight difference between running on and off a treadmill. the treadmill requires slightly less effort, but u can always adjust the incline and make the treadmill a much harder jog.

3204

8 minutes? Yeah, that’s BS. I’d raise it to like 16.

The average American is obese right? I can’t imagine an obese guy doing it in 8 minutes.

By the way, I’ve read (or saw it on tv) before that treadmills aren’t as good as jogging on the streets for one simple reason. While jogging on the streets, you have to move around so that you dodge the dog and the little girl on the street, and you have to JUMP over the puddle, etc.

This break in monotany is really good for you. Good for you in a sports sense, in that it’s good to be able to move in different different directions at different speeds, and it’s REALLY good for you because you aren’t pounding your knees at EXACTLY the same place for X minutes.

3205

actually the treadmill is less stressful on your knees. its one of the reasons why i prefer the treadmill for jogging. solid concrete is a very hard and unforgiving surface. i wish i could jog in sand, but theres no sand in my state.

3206

i dont know about 16 now haha, im pretty sure you can ffast walk a mile in like 12-14 min…

im outi

Roberth

3207

You are aware that the treadmill, you know, moves aren’t you? Jogging at the same pace for the same time on a treadmill will burn the equivalent in calories to jogging on a track with the same variables. Sometimes I wonder about you guys.

chaos on bro account

3208

i have bad ankles and will probably have bad knees in the future, so I run on a treadmill… i prefer running in nature since it’s easier to judge distance and pace, is less boring (imo) and the fresh air is better for the lungs…

once it gets warmer, i might start running on the local trail, but i probably would make it an occassional thing…

i think with the right motivation, the average man could run an 8 minute mile, but for the most part, if they were just told to run a mile, hell nah… i agree that it’s more like 12 minutes

3209

If you have bad knees and ankles running isn’t the best form of cardio for you. Cycling or eliptical would take a ton of stress off those joints.

3210

fortunately they’re not that bad… i’ve never had to go to the doctor for any pain or malady, but the doctor during a check up of my foot did notice how some of the bones in my ankles are a little bigger than they should, and so it may cause problems when i get older, that’s all… i just won’t be running any marathons and i’ll have hard time walking when i’m 70 :slight_smile:

3211

It’s not the same amount of work though. Running outside requires your glutes and other hip extensors to work harder to propel yourself forward, whereas on a treadmill the ground is coming out from under you.

And how possible is it to gauge your pace and distance when you are running outside? All things aren’t equal.

The positive thing about treadmills are that you do know/control pace, distance, and elevation.

3212

i just find it easier to judge my distance and how much faster i have to go by looking out for landmarks like trees or particular sign posts on my route, than by having to look down at the readings and pressing buttons to change the speeds, and it’s certainly less mind numbing when i can see my goals, rather than checking the clock/stopwatch/readings face every 30 seconds heheheheh… i hardy ever run outside, but i still find it so mind numbing staring at a TV or a wall for 40 mins, even if i’m at 90-100% personal max speed

i definitely feel things are a more controlled on a treadmill, but i guess my issue is in being motivated and determinng the accuracy… i really beat up my treadmill and it’s a really cheap POS, and i notice that the mill will slow down when i step onto it (naturally) and that makes me question how accurate the readings it is giving me are… i can check my heart rate to know how much work i’m doing, but atleast outside i know for a fact that i’m running my miles…

regardless, i don’t run outside a lot, i’m always on the treadmill… sigh

~

i have a question:

i read that it’s better to change your workout approximately every 4 weeks (it’s also probably mentioned somewhere here)… i feel ready to move on from cutting and to start shaping up… i’m cutting down on cardio and have started to ween off of full body routines, and want to start doing more isolated work like i see on this site and other sites…

is it disadvantageous to go straight to bulking-centric exercises, or would it be better to focus on strength focused training and then go on to a mass building routine… or does it really even matter? it’s a little nit picky and probably doesn’t make a difference, but i just wanted to know if there was an efficient way to go about it all…

thanks, and sorry if it’s a dumb question, but i’m really learning from this thread…

3213

So Im at the end of my 5th week of this particular routine Ive been doing, going to move onto full body lifts for 4x a week, not sure if I should do 3 (deadlifts, squats, some types of pull ups, bench press, etc you get the idea) still bulking too an Im havin a tough time keeping weight on an yes I eat 6-7x a day.
Its odd to me since about 3-4 years ago I weighed at most around 310 lbs, and now I weigh in at about 195-203lbs, alot of it is lean body mass. Anyhow I figure I should do around 20 min of cardio 3 or 4x a week while bulking right?

3214

There was an article in Mens health that said if you are bulking up you should do sprints on your off days to keep the intensity of your muscles around. I guess they are saying it’ll help you with growing and prevent you from whatever else that is bad for you. 6 Sprints o f 15 seconds at your fastest pace possible. Forgot what they said as to how long you should rest - possibly a minute in between?

3215

4x times a week, haha i barely get by with 3. what i do, i have 9 different exercises, throughout the week i do each exercise twice.

monday - mil press, incline bench, flat bench, squats, dips, lunges
weds - mil press, deads, lunges, rows, dips, pull/chinups
fri - flat bench, incline bench, deads, squats, rows, pull/chinups

i do crunches on off days and the only cardio i get is playing basketball and tennis every week. eventually im gonna start plyometrics.

3216

Mine barely looks like that, right now I work out at home but here’s my routine I started January.

Monday - bb rows, db press, deadlifts
Wednesday - db rows, stiff-legged DLs, bench press
Friday - pull ups, incline db press, squats

Seems to be doing me good for now. I use the undulating periodization Magnus had in the program he wrote up. I’d add lunges to Wednesday, but I can’t get the form down yet.

3217

How much protein should I mix into my protein drink, keep in mind I’m trying to gain. Any good recipes? Also, how come sometimes after a workout my muscle will be hard and bulked out but other times it will be tired and loose?

3218

i just started dieting recently for clean bulking…i have had knowledge about dieting for a while just never applied it because of time and not motivated…but i said lets do this about 3 weeks ago… i just wanted to post a pic of my grocery shopping today…just a little info on some dieting and what i eat…here is the pic…

http://i129.photobucket.com/albums/p203/heatfury/apartment007.jpg

in this pic i have 2lbs clean pork loins…that shit is serious, the pic does no justice for how big they are, i can easily get 4 servings out of the loins…
eggs…
banannas…
red onion…
green onions…
broccali…
red bellpepper…
cottage cheese…
yogurt…
garlic…

all this cost 19.35$…i will probably get 4 main meals out of it…then i will get breakfast and “snacks” probably quite a few times…

this is just today…on top of that, i have these also to add to whatever i eat…

wheat bread
milk
deli style turkey
provolone cheese slices
bagles
oatmeal
rice
whey protein supplement (i use EAS)
lean chicken breasts

i do a lot of mixing of these products…if i eat out, i look shit up on google, i forgot what the site was but it has all the nutrious facts for every restaurant basically…so i will look up places that i eat to see how i can eat healthy…

for example…when i go to pei way, i will get the mongolian beef, brown rice…that whole meal has approximately 900 calories 80g protein and i forget how much carbs cause i am not really concerned about that, but it has carbs from the rice…so what i will do is eat half of the meal and save the rest for another time…that is a hella solid meal nutrion wise…it also has vegitables, mushrooms, green onions…basically 450 cal for 40g protein…so i research the places i like to eat out at, and proportionally eat accordingly and as healthy as i can…

anyway i thought i would share some stuff…

magnus might have posted this i am not sure…but here is a formula you can use to see how much calories you need to MAINTAIN how much you weigh…so if you want to gain you would have to eat more…if you want to lose weight you will have to eat less…it is also good to see what you would need for like clean bulking…

your weight x 13.8
+
height (in inches) x 5
+
64 - (your ages x 6.8) this will be a negative number…

i dont know, maybe magnus can comment on this, i have read this in some research that has been done, in more than one publication…maybe he can give some input…i think it is decently accurate though…

im outi

Roberth

3219

Yeah, though sometimes I’ll take 3 scoops for breakfast with my oatmeal, if I don’t have the time, or inclination, to make and eat a 12 egg omelette.

3220

Depends on your size, what time of day you are taking it, etc.

In general, pre workout 20-25g, and post workout 40-50g is a good round number for most people. Though if you weigh 130, you can probably get by with less…but the extra won’t hurt you.

Right after a workout, you experience “the pump” your muscle is filled with blood, and a number of other things (way scientific explanation, huh? :wink: )…then after a while that will go down. It shouldn’t really feel loose, unless you are fairly new.

Trying to gain weight, put a couple scoops of peanut butter, a whole banana, 1-2 cups of oatmeal, and a couple scoops of protein powder in a blended and slam that down for breakfast. Decent amount of clean calories, for cheap.