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-benedettoAre you working out? Eat more frequently with snacks like almonds, a clif bar or some type of fruit. Do you drink a lot of water?
ABallsYa for about an hour and a half every other day, I've been drinking a ton of water too. So far here is my day : 4 egg whites with one yolk, a yogurt, some pears and water for breakfast. For lunch I had a decent sized salad with jalapeños, carrots, and Italian dressing along with some craisins and a cup of watermelon pieces. Had another bottle of water as well. Hopefully my body gets used to this routine.
louie.miragsDude forget most have what you heard prior to this. Do not remove the yolks. You don't need to cut down on fat and healthy cholesterol.. that's horse hockey Oprah shit. Just squeeze some snacks in you'll be good.. eat some blueberries and an apple as well. Bananna after working out
MuckMaestroDrinking a lot of green tea is something I do when I want to lose/ prevent putting on fat. As well as boosting metabolism, the green tea also keeps me away from sugary juice and soda. It is beneficial both for what is and is not in it.
ABallsYa for about an hour and a half every other day, I've been drinking a ton of water too. So far here is my day : 4 egg whites with one yolk, a yogurt, some pears and water for breakfast. For lunch I had a decent sized salad with jalapeños, carrots, and Italian dressing along with some craisins and a cup of watermelon pieces. Had another bottle of water as well. Hopefully my body gets used to this routine.
louie.miragsDude forget most have what you heard prior to this. Do not remove the yolks. You don't need to cut down on fat and healthy cholesterol.. that's horse hockey Oprah shit. Just squeeze some snacks in you'll be good.. eat some blueberries and an apple as well. Bananna after working out
californiagrownI could say the same thing about everything youve said so far in this thread. The absolutely LAST thing his diet needs, based on what he just said he ate today, is more fruit. You are incompetent on this topic. Straight up.
The reason folks cut out the yolks is to keep the caloric impact of their breakfast down, while still ingesting a ton of readily bioavailable protein. If you were to eat 60 grams of protein from whole eggs you would be ingesting waaaay more fat(calories) than neccessary. thats why pretty much everyone eats a bunch of egg whites + a couple of yolks mixed in...unles youj are trying to put weight on, that is.
TijmenDalWould anyone be willing to share a pic of theirs? Like I said, I'm pretty new to all this, but I'm just really curious what kind of body everyone has with their numbers. Everyone is lifting like 75-100% more than I am and I wouldn't say I'm a weak dude (though being 6'6 doesn't make most things easy physically). I've seen some gains in the ~3 months I've been going to the gym (about 2-3 times a week), but nothing amazing.
I don't do hardcore regiments where each day has a special purpose.
Most workouts look something like this:
3x 8-10 reps squat
6x 6 reps (Sumo) deadlift - I alternately do sumo and normal deadlifts. I really need to strengthen my lower back I've noticed.
3x 6 reps one-leg squats (not all the way down though) on a balance ball (the half yoga-ball. I turn them upside down and stand on that). Works the core too and makes my knees strong
3x 6 bench
3x 8 flat fly's (I've seen most progress here, having almost doubled the weights I use)
3x flat dumbbell press
3x incline dumbbell press
3x 12 barbbell rows
3x 10 clean/overhead press (I don't know what to call these. What I do is that I have a barbell, hold it shoulder width, resting at my hips. Then bring it to my upper chest (like you would in the second half of a power clean) and then I do an overhead press afterwards.)
3x 8 skullcrushers
3x 8 rope pulldowns
3x 21's (7-7-7, whatever you wanna call them)
I try to do as few stationary (with use of machines) exercises as possible. Rope pulldowns are about the only ones I ever do. Compound training is just much more fun and appealing I think.
As you can see, it's quite a mess, but I like it because I train everything and I really feel spent afterwards. I like to do some 'alternative' exercises in between where it's not just about lifting the heaviest stuff.
Now that I'm writing this down I see I should definitely be doing more arms. I'm definitely planning on going to the gym more (like 4 times a week) and am considering whether I should just get 'days' (any input appreciated). I seem to be seeing a lot of chest/triceps, legs/shoulders and back/biceps combinations. Are those the three 'normal' pairs or something?
ABallsOn a different note, I saw some huge fucker at the gym last night just doucheing it up and screaming like he just got shot after he did one bench rep. I hate those guys.
ABallsOn a different note, I saw some huge fucker at the gym last night just doucheing it up and screaming like he just got shot after he did one bench rep. I hate those guys.
louie.miragsThe dude is looking for a snack, and didn't list any fruit he was eating. For a person who brought up candy bars in a diet you would think a bananna wouldn't hurt.
He said he gets really hungry after lunch. So, yeah eat the fucking egg yolks. Only chicks cut out the yolk. And when I said forget everything you know now, means before this thread. Not the stuff you told him. Dumb mainstream ideas like eggs are too fatty.
TijmenDalWould anyone be willing to share a pic of theirs? Like I said, I'm pretty new to all this, but I'm just really curious what kind of body everyone has with their numbers. Everyone is lifting like 75-100% more than I am and I wouldn't say I'm a weak dude (though being 6'6 doesn't make most things easy physically). I've seen some gains in the ~3 months I've been going to the gym (about 2-3 times a week), but nothing amazing.
I don't do hardcore regiments where each day has a special purpose.
Most workouts look something like this:
3x 8-10 reps squat
6x 6 reps (Sumo) deadlift - I alternately do sumo and normal deadlifts. I really need to strengthen my lower back I've noticed.
3x 6 reps one-leg squats (not all the way down though) on a balance ball (the half yoga-ball. I turn them upside down and stand on that). Works the core too and makes my knees strong
3x 6 bench
3x 8 flat fly's (I've seen most progress here, having almost doubled the weights I use)
3x flat dumbbell press
3x incline dumbbell press
3x 12 barbbell rows
3x 10 clean/overhead press (I don't know what to call these. What I do is that I have a barbell, hold it shoulder width, resting at my hips. Then bring it to my upper chest (like you would in the second half of a power clean) and then I do an overhead press afterwards.)
3x 8 skullcrushers
3x 8 rope pulldowns
3x 21's (7-7-7, whatever you wanna call them)
I try to do as few stationary (with use of machines) exercises as possible. Rope pulldowns are about the only ones I ever do. Compound training is just much more fun and appealing I think.
As you can see, it's quite a mess, but I like it because I train everything and I really feel spent afterwards. I like to do some 'alternative' exercises in between where it's not just about lifting the heaviest stuff.
Now that I'm writing this down I see I should definitely be doing more arms. I'm definitely planning on going to the gym more (like 4 times a week) and am considering whether I should just get 'days' (any input appreciated). I seem to be seeing a lot of chest/triceps, legs/shoulders and back/biceps combinations. Are those the three 'normal' pairs or something?
californiagrownyour comment, which i quoted, quotes his diet. go back and look at it. Do you ureally think adding fat to breakfast but not to lunch will help with after-lunch hunger? seriously? do you also not understand that when losing weight, you will be a little hungry? Again, you are pretty imcompetent on this subject.
You are doing amlost no back...which should be around 1.5 times the training volume as your pushing movements. stop the balance ball squats, they are fucking useless and do not "help your knees". Take a look at what I am doing, saskier is doing, cobracommander and thats about it.
If you want a pic, its in my profile.
IF you want a program complete with diet, go to Bodybuilding.com and use on of the guides they have. it will be far more beneficial to you than anything in here.
ABallsOn a different note, I saw some huge fucker at the gym last night just doucheing it up and screaming like he just got shot after he did one bench rep. I hate those guys.
saskskierHow much was he benching? Maybe he just hit a new pr after a long plateau?
I would say unless your lifting more than him, I wouldn't talk a whole lot.
ABallsYou don't have to scream after every rep, there were bigger dudes than him doing a lot more weight and they weren't screaming.
I've seen some gains in the ~3 months I've been going to the gym (about 2-3 times a week), but nothing amazing.[QUOTE]
Rome was not built in a day.
[QUOTE]
I don't do hardcore regiments where each day has a special purpose.
[/QUOTE]
Don't expect sizable results than. That is the equivalent of choosing 'I'm feeling lucky' into google maps and hoping it gets you to your destination.
I feel kinda weird giving you some advice since I am neither that big nor that strong, and have only been lifting for a couple years. I am however really fucking smart, and exercise science is not that complicated so here goes my critique of your plan.
There is nothing 'wrong' with your 'program' per se.
For lower body day:
I would rotate which primary movement you are doing first. I am tempted to question why you are doing sumo deadlifts. Just have a reason for them, personally I'd swap out for conventional.
I would also increase your rep volume.
5x8-10 or 8-10x5-8 for squats, 8-10x5 for dead lifts, where you are working up to a 'hard but doable' weight in the first 2-3 sets.
Volume will be your friend.
Swap the bosu-ball squats for Walking lunges 5x8-12 (each leg), or step ups (5x30-50). Hold dumbells in your hands.
For working your 'core' you need to be engaging your entire core for every single lift from the squat to a 1 arm DB military press. All the way from your pelvic floor to your shoulders. Look into breathing practices and practice breathing with your diaphragm/core every day. also practice engaging your pelvic floor and lower core muscles.
Then do Glute Ham Raises, Back extensions (use the 45dg thing) and a rotational ab exercise. 3x10-15 each. You could also sub in bosu-ball front planks, and one leged front planks. Hold for 30sec to as long as you can.
Nothing wrong with having a 'chest' day.
I would structure it like this:
-5x6-10 bench variation (rotate through traditional/incline/decline, using a medium-wide grip, do whatever you want but try and expose yourself to all of the variations)
-BB Behind the Head press 10x3-5 (again work up in wieght, limit rest to 60 sec)
-3-5 x12-8 Unilateral DB Press variation (Bench, incline, military) or DB pull overs.
-4-6x8-whatever Dips
- weighted Linear ab exercise (med ball decline sit ups are good)
Your third day is a bit confused, it starts out as a decent back/core day, but then turns into an overall body building smorgasbord day.
Keep the Bent over BB rows - look up California Strength's video on Pendly Rows - do those.
I would structure a Back/Bi's/Abs day as follows (I did something similar yesterday)
1. Snatch High pull form 6in blocks - work up to a 5RM, limit rest, use straps
2. Bent over rows - 5x10x60%
3. Strict Wide Grip Pull Ups - x50 in as few sets as possible
4. a)standing unilateral curls (Only hold one DB at a time, keep trunk stable and upright) 3-5x8-15
b) unweighted abs 3-5x12-30 (ab wheel, decline sit ups, etc)
5. a)rotational abs 3-5x10-20 (I do BB Russian twists, or slashers)
b) weighted back extensions
Overall comments about your structure would be to not let your accessory work become your primary work. Too many people run around looking at machines and DBs trying to figure out what is that one or two accessory movments they need. The truths is, the best bang for your buck in getting big is the Squat (I do Front Squat and Olympic/Highbar) the Deadlift, the bench press, and the OH Press. I will add the Snatch/High Pull, and the Bent over Row since a massive pair of traps is awesome. Everything else is an accessory. If you showed up 4x a week and did 5x10x65% of one of the big four, you will get big. Your energy needs to be focused on these. As far as assistance work, unless you know you have a muscular deficiency, I would avoid isolation moments. Multi-joint movements like lunges, single leg squats, push ups, pull ups, and dips will give you the most bang for your buck. I'd get in the habit of doing 3-5 sets of push ups before you leave the house each morning (except for your chest day)
The best way to get shredded (which I'm not) is to sprint. I would sprint at least once a week (between your chest and back days) and hill sprints at 10-20m or flat sprints at 10-80m (these will make you fast too).
Follow that up with a tempo run of 6x200m where you run at ~65% of your sprint pace, with a work to rest ratio of 2:1.
On the day between your legs and chest day I would do 2x of the tempo run schedule above, but take a 4min walking rest between the two.
You are still new to the gym, I would not worry too much about 1RMs or even three round maxes at this point.
Give it a bit longer, find your 3RM, and pick up Jim Windler's 5/3/1 or Chad Smith's The Juggernaut Method, and do that for a few years.
louie.miragsAs long as it is natural and no sugar added. I'm assuming you don't mean Arizona 99 cent teas.
cobra_commanderI've been known to get loud when doing a Squat rep max. Its a bit, I mean really, douchy, but I have not mastered the 'quite strength' yet.
CirilloPotentially going to a weighlifting seminar this Sunday. Hopefully they have a slot for me.
saskskierWhich one?
CirilloPotentially going to a weighlifting seminar this Sunday. Hopefully they have a slot for me.
-emile-any one know of any good calorie counters ?
division.bellNew thread threads.
Cobra, where are you lifting at? There's only one gym out here and it's fucking tiny. I'm looking to get back into lifting after a very long hiatus.
cobra_commanderI train at The Lab in wallingford. Also known as Eastlake Crossfit. Its a crossfit gym that allows me to train my own programing.
There is this place up around your place:
http://www.alpinefitnessgym.com/index.html
I know one of the sons of the owners. They are good people; and know their shit.
Otherwise there is cascade crossfit in Preston. I have heard good things about them; had a friend who coached their for a bit.
YarmelIf you have an iphone (maybe other smartphone but have no other experience with them) then 'myfitnesspal' is where its at. It counts far more than just calories and even gives you a rough estimate of what your intake should be if you're new (don't know how accurate it is because i haven't used that feature).
But the coolest part of the app for me is that you can literally scan almost any food item with a barcode and it will add it to your daily "dairy" automatically.
SKI.INGAnybody in here know a decent weightlifting shoe? Not really looking for an Oly level shoe since I've gone away from those lifts, but I'm also tired of wearing my running shoes to lift weights. I've tried the Chuck Taylor thing but those legit kill my feet within minutes.
