LOl @ 20lbs of muscle in 2months…
!!!
not even on steroids made by alien scientists
Damn.
Ok, so what’s happening if I continue to push more and more weight, and it doesn’t appear that I am gaining anything? Will I eventually peak somewhere?
Would your body adapt naturally to the increased weight and maybe since it’s so slow and gradual, I just don’t see it?
Thanks everyone for the feedback. I will pass this on to my friend.
I cant really answer that since I am sort of in your position as well.
I am still making gains, but I am noticing that my stregnth gaining rate is slowing down. That is probably an indication that I am plateauing. I dont know if thats the case with you as well. I will tell you what people here told me. Eat and eat more.
I am also looking to switch my program. That might help. I am going for the west side dynamic/1RM program.
Anyone here on that currently?
Has anyone read the article “double your bench” in men’s health? Has anyone tried it yet? I can do about 150 as of right now. So if I double it then it would be 300 o.0 now that insane I really want to try it but I kind of skim through that article and just wondering if anyone has answer but more in depth. Note that I am only 150lbs so being able to bench 300 sound very tempting 
Abs abs abs! I see so many variations for crunching, but what are the few that is the most effective?!
Overhead Squats.
i gave up on getting any bigger a long time ago, but i like to stay toned. there is a muscle group(?) that i never seem to see any result in. it’s in the tricep area. the best i can describe is that it is between the middle of my arm and the deltoid area. kind of like an “upper” tricep, maybe? can somebody recommend some free weight exercises to work that area?
Hi, can anyone help me come up with a 5 week workout/diet plan? Diet can be implemented all week but the workout can only be done on Friday, Saturday, and Sundays. And the workout only needs to focus on upperbody strength, core(abs), and cardio. Hey, thanks guys.
you cant lift 3 days in a row so i guess my advice would to just lift on friday and sunday… but…
just upperbody strength? what is that mess? why do people ignore the legs? thats where the power lies.
Hey guys.
I noticed that my Cardio stamina is not really improving at all (I run on the thread mill). Any tips? I’m thinking i’m not really reaching my ‘fat burning zone’ thus not really doing jack shit. :bluu:
What is a fat burning zone?
well i’ve read that during your first 20 minutes of cardio, all you are doing is raising your heart rate, and that your body doesn’t begin to burn fat until after your heart rate is at a certain level.
“FUELS:
Fats and carbohydrates (CHOs) are then the major fuel sources for the exercising person. The balance of the use of these fuels is dependant upon exercise intensity and duration (the two are inversly related). The general rule is that the lower the intensity the greater the energy cost of exercise can be covered by fat. Hence, the greater the exercise duration the more fat will be burned, usually because the intensity of one’s workout will decrease - fatigue! The flip side then, is that during higher intensity exercise (>70% of max), one relies heavily on CHOs.”
http://www.angelfire.com/electronic/ultramentor/nutrition2.html
I heard that adding in HIIT is a much better way to control your weight, but i dunno really.
http://cbass.com/INTERVAL.HTM
Your cardio stamina when doing what, running?
Btw, i’m a total weightroom noob, what do you guys suggest is a good starting weight to bench press. Or what is a good way to judge how heavy my weights should be. (i’m about 144 lb, 5’1’’, quite lanky…)
alright, posting my diet and workout routine for some tips and advice. The goal right now is to lose weight. I’m a hefty 260lbs, but that’s down from 350lbs from when I first arrived in Japan, so I’ve come a long way. I’d like to aim for 220 or even 210 by the end of this year, but who knows how that’ll work out.
For the workout I used to concentrate on one part per day but I found that working out every part of my body felt better for me. When I used to just do my arms, then back and legs all on separate days, I found that I wasn’t losing weight as fast as I was when I did the entire circuit and alternate between my legs, arms and back with each exercise.
For the diet, keep in mind that I live in Japan so a lot of the stuff that I could buy in Canada isn’t possible in Japan. Anyway…
Workout
- squats (going from 130lbs to 220lbs. usually 7 sets)
- bench press (140 - 160lbs, 5 sets)
- dumbbell press flat and incline (45 - 60lbs, 3 or 4 )
- front and side shoulder raises with dumbbell (24lbs, 6 sets, 3 for front and 3 for side)
- seated rows (120 - 150lbs, 3 sets)
- tricep pulldowns w/ rope (65 - 70lbs, 3 sets)
- lat pulldowns (80 - 90lbs, 3 sets)
- bicep curls with the ez-bar (65lbs, 3 sets)
- calf raises (210lbs, 3 sets)
- reverse situps (4 sets)
- regular situps (4 sets)
- cross trainer for 30 minutes
I don’t do all of these exercises every time cuz that’d get boring and tiring. Generally I do half of them, but the cross trainer at the end for cardio is something I always do no matter how tired I am.
Example Diet
morning (9am)
black coffee, no sugar/cream
tuna/egg sandwich
afternoon (12pm)
sandwich of some sort (usually tuna/egg again)
small salad with italian dressing (usually turns out to be 80calories or so)
water
snack
yogurt with fruit already in it (I can’t deal with regular yogurt yet…)
before workout
one stick of caloriemate (100 calories)
after workout
salad with italian dressing
banana
water or milk
anyway that’s it. I generally don’t ask for advice on the weight loss because even though I’m still a fat fucker (lol) I’ve come a long way by losing 90 pounds in the 3 years I’ve been in Japan. But I’d like to hear some advic from others on how to improve on my weight loss because I know that for most of last year I plateaued with my weight loss and while I didn’t gain any weight, I didn’t lose a whole lot either… something like 3 pounds total for the entire year.
Any advice guys?
I’ve heard good results from people who do cardio in the morning before eating, supposedly you burn into your fat reserves. Maybe another 30 minutes of cardio of somesort every day.
Never workout first thing in the morning on an empty stomach. You’ll burn more muscle than fat because that’s when cortisol levels are highest. Less muscle leads to a reduced BMR, which means fewer calories burned overall.
If your goals are just to trim down, then I’d recommend a 2-day full body split: Squat/Bench/Row, Deadlift/Standing OHP/Chins.
Spend 2 more days a week doing interval cardio. Spend 1 day doing interval work. This can be tabata sprints, cycle sprints, burpees, snatches, squats, whatever. The other day, run 4 x 400m, 5 x 50m. Intensity, not duration, is the key here. You should feel like you’re on the verge of throwing up.
Diet wise, cut out all grains and starchy vegetables from your diet. The only times you’re allowed to eat carbs is during your workout and directly after your workout. Make sure to still consume a good amount of calories, probably 3000 or so for you weight. Aim for 200 grams of carbs total in a day (800 calories, or ~25% of your daily intake). Your body deals with insulin and carbs most effectively during your workout. All other times, it’s problematic for your body. Limit yourself to 1 or 2 pieces of fruit (1 piece = handful of berries, 1 apple, 1 banana, etc.). If at all possible, limit them to after your workout, but it’s not super important. Cut out all sugary drinks and milk too. Eat more frequently, and eat some cottage cheese right before you sleep.
I thought interval training was designed for respiratory/cardio/energy improvement without the large loss of weight… i.e for people wanting to gain “fitness” without compromising their large muscle mass…
should you drink milk at all or everday? i usually dont have a lot of food around for teh week so during the day i just drink one glass of it. this is what i substitute for water for an hour. since i drink water every 5 or ten minutes.
milk is pretty detrimental to your health
unless it is raw milk, which is pretty hard to find