I don’t know why people take so many supplements. I just take Greens+, whey for post workout, and fish oil. Only other thing I’d probably add to that is creatine.
Also, the 9-10 (1g EPA&DHA) fish oil caps was recommended to me by erco originally.
More info?
I’m looking to make staying sub 10%bf year around for the wifey and I feel like shit all the time. First time in probably 6-7 years I’m not going to winter bulk. I’ve been looking into roids for a while but just don’t have the heart to go through with it yet.
I take 6g fish oil a day. 2 in the am 2 at lunch 2 before bed.
Best to research this stuff on your own, but I will provide some good links and a quick review.
Essentially it is a steroid but it has some interesting properties. It is pro-Anabolic and anti-estrogen. Instead of giving people Gyno (bitch tits) it is used to fix them. It is very anabolic but not so much androgenic, which means the side effects will be minimal and pct will be pretty easy. That being said, you still have to incorporate proper pct.
It’s been getting crazy reviews, ppl cycling it for 4-5 weeks and putting on 8lbs/10lbs/15lbs lean muscle mass and retaining it.
You can get it pretty easy online, from legal suppliers. It is in some sort of grey-area loop hole right now, probably gonna be illegal in the next 3-4 years though once the FDA investigates it.
Cheapest place I found was supplements.net for 21bucks.
Also if you’re gonna try it, best to research it properly. Don’t take creatine or NO- stuff while on it, you’ll get crazy pumps…
Also look into liver support supplements.Etc etc.
Looking for some advice. Been working out for 3 months now, been seeing some decent results. I could barely bench 75 when I started, now I can max at around 165. I also did like dumbbell curls at MAX maybe 15 lbs 3 months ago and now I can do 30. The thing is, my right arm is so much stronger than my left. I can do like 12 reps of 30 on my right, but maybe 8 reps on my left. So I kinda drop to 25 to compensate… but not sure if my right arm is gaining anything. I want symmetry.
So for my workout I want to gain more strength (obviously), definition and a bit more muscle. I had pretty skinny arms to start off with, but now I have some muscle, but I’m not sure how to gain more… muscle milk?
Anyway, my routine so far:
Mondays/Thurs = (sorry I don’t know the names of the exercises.)
Chest - Bench, incline bench, dumbbell bench press.
Tris - (Do 3 of these 4) Skull crushers, overhead on machines, triceps extension with dumbbell. Triceps w/ cable (one with the rope)
Shoulders - butterfly, shoulder press
I want to add another one in for shoulders, but I already spent a lot of time at the gym, I usually do abs after the work out. I do 4 sets, usually 10-12 for my first 2 sets, maybe 8-10 for my latter sets depending on which exercise).
Tuesday/Friday
Legs - Leg presses, one legged presses, sometimes calf machine, lunges, squats. (Not really consistent with legs, I do whatever haha).
Back - row, and a reverse situp thing for the lower back, I hold a 45lb when I do it.
Biceps - bunch of curls, dumbbells, cable, barbell.
So yeah, maybe I’m focusing on too many areas, maybe I should drop the legs IDK. I should start running too, but I’m kinda lazy with that. Also probably have to work on my diet, IDK shit. I like to eat whatever I want, I try to stay away from fast food and greezy ass shit that will eventually kill you. But once in a while doesn’t hurt right?! I also exclusively drink water and gatorade… mostly water though.
Also I hear a lot of talk about drinking muscle milk and shit, something about whey protein, not sure if it’s right for me. I gotta look into this thread some more. Anyway, anyone have some advice on what I should improve on. (maybe adding/taking out, switching around things) Thanks. 
Really, the only reason people even take protein is to match their daily protein consumption rate.
What I mean by this is, alot of the times protein shakes and all that aren’t even necessary if your natural diet can do it for you. Which is honestly the best thing to do. Lean meats, vegetables, fruits and oats should make up at least 5 of the 6 meals you have in a day. The 6th can be a protein shake.
As for Muscle Milk, it was the first product I bought but Muscle Milk isn’t really a protein shake, it’s more of a MRP. It’s got everything, from carbs, fats, and proteins. I would say with the way your working out and seeing gains already, to go with optimum nutrition 100% whey.
Use it before or after a workout and see how it works out for you. Good job on the gains man, your progress sounds very similar to mine.
Ditch the gatorade. Only drink it post workout if it’s the powder mix. You can have a minimum of 2 unhealthy meals a week, just don’t go all out when you do. Also, don’t drop legs. If anything, just lessen the load you’re doing for biceps and triceps. Combine those two days into one and minus 2 exercises from each muscle group.
I myself do compound lifts so I don’t really do any isolation work for arms.
Not sure if it’s right for you? Do you take a religious stance about milk products or something?
pre/post workout whey is the way (har har) to go. and drink your gatoraid then as well, to replenish glycogen.
I took your guys advice and invested in some Animal Flex. I will take it and see how it works for me.
I tried to do some deep squats today. I am not sure if I going low enough, but I squatted low enough till I was losing balance. I tried to keep my back straight. I only did 1 set of 8 with only 50 pounds. I didn’t want to push it. I wanted to get technique first, and get my muscles used to the motion. I hope I make progress by doing the squats and my knees.
When it comes to running I made a breakthrough. I usually hate treadmills. Though it was raining so I gave it another go. I was able to run 20 minutes at (4.5) speed. I know it is not long and slow for many of you, but considering I am 230 and not a runner I was very happy.
Well that is my update so far.
Also any ideas on how to improve abs? I am very behind in them. I know they are the key to losing my gut. I can handle all cramping up muscles except for abs. I seriously start to scream when they cramp up.
Sadly I can’t even do 10 before it happens. I know that is not the tough guy thing to say, but I am being honest. How should I approach situps to get them started?
Just go down to parallel. I know there are proponents of the ass to the heels approach, but just go down as far as feels comfortable to you. Your muscles will eventually get looser, and you will find your low point. Don’t kill yourself, especially with knee problems.
There are those that sweat abs quite a bit. All your stabilizing exercises (shoulder presses, squats, deads, etc) are going to use the abs. Add in some planks at the end of your workout occasionally and call it a day. Fat is what is keeping abs from showing (me too, zing) , mostly, once you get to a point where you can see your abs, then, worry about accentuating them.
Unless you are 230lb solid mass, if so…bravo.
Abs have nothing to do with your gut. Once you lose the gut, then you’ll be able to see your abs. In fact, right now, working your abs will just make your gut look even worse, as it’ll just make it thicker.
Losing the gut is a pain though. You slack off for 2 months and you’ll have a gut, and it takes at least that long of being dedicated to work it back off. It’s easier to just always maintain than to ever let yourself go, but because of work or injury or other things it’s not always possible.
It’s such a pain for me right now because of Ramadan. I’d be running 3x a day, but I can’t drink or eat from 5 AM to 7 PM everyday, that’s a huge chunk of time. I guess at least the days are getting shorter, it was 5 to 7:30 a few weeks back. Now my sleep schedule is all screwed up and I’m probably losing a lot of progress because I can’t get my nutrition or schedule with this.
I need chin-up/pull-up bar, anyone recommendations?
I saw this thing on MTV for the Iron GYM, it seems to be pretty good, anyone know if it’s just something else I’ll put away in the closet and not use?
How much of an effect do you guys think drinking and smoking weed have on your results?
Ive been getting pretty good results over the last year while doing both pretty much on a weekly basis but somehow i feel id be getting alot better results without them, especially drinking.
I go into body building on Ramadan haha
30min exercises, targeting specific groups 5 times a week
easy to pull it off mid ramadan, and it works on more hypertrophy
Ill go back to strength training after Ramadan
i use to be a huge pothead. smoke a blunt immediately after a workout like it was a protein shake.
tell you the truth, i got good results. I quit smoking and i still get just about the same results, maybe better. i dont think drinking helps, but sometimes it fools myself because i look more defined the next day from the dehydration haha.
Has anyone ever hurt their shoulder bench pressing or doing some other kind of chest/tricep work? I hurt my right shoulder bench pressing (probably from incline) about four weeks ago and it feels like it’s taking abnormally long for my shoulder to be 100% pain free. Saw the doctor two weeks ago but she just told me to rest it for a week and didn’t say I had any tears or other serious damage since I had full range of motion. Very frustrating having to sit out since I’ve had a tendency to completely lose focus from my workout routines after taking breaks for 2+ weeks. Shooting pain radiating from shoulder socket makes it very hard to do any kind of chest/tricep related exercises. Wondering how long it took any of you guys to heal up from a similar injury.
Do you have any lack of strength with the shoulder? or is it just pain?
I had rotator cuff impingement and had to have surgery done on it. It wasn’t a tear, but the bone was wearing away at the muscle, and would have eventually been a tear. They said recovery should be like 6 months, I’m in month 5 and it still sucks at certain angles, and to try to find a comfortable position to sleep.
I’ll tell you one thing, shoulder injuries heal slooooooow. If it doesn’t get better in another couple of weeks I’d get ahold of a good Orthopedic surgeon in your area. He will take x-rays to see if there are any areas that show possible damage, if anything is suspect, will schedule you for a full MRI on it.
If it’s just a bit of pain, nothing serious, and no muscle weakness, chances are you just pulled it and it’s taking a while to heal, ask your dr to prescribe some ibuprofen to keep the inflammation down and help with healing.
i dont buy into thickening of the waist through ab excercises. It doesn’t happen to me, and having more developed abs increases the speed of the surrounding fat being burned off. i dont believe in spot reduction in the traditional sense, but i do believe a slight improvement will be made in your stomach area if you train it in addition to diet+cardio as opposed to just doing diet + cardio.
I’m surprised you’re muslim serp. Anyway, fasting is ruining my training, i’m getting fatter from the late night eating and losing muscle from inadequate eating and substandard training.