lord_casek Posted February 24, 2007 Share Posted February 24, 2007 what besides tuna? i can't stand fuckin tuna unless it's sushi. 1-2 Gallons of Water a day Protein Boneless, Skinless Chicken Breast Tuna (water packed) Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines) Shrimp Extra Lean Ground Beef or Ground Round (92-96%) Venison Buffalo Ostrich Protein Powder (Whey, Casein, Soy, Egg) Eggs Low or Non-Fat Cottage cheese, Ricotta Low fat or Non fat Yogurt Ribeye Steaks or Roast Top Round Steaks or Roast (stew meat, London broil, Stir fry) Top Sirloin (Sirloin Top Butt) Beef Tenderloin (filet mignon) Top Loin (NY Strip Steak) Flank Steak (Stir Fry, Fajitas) Eye of Round (Cube meat, Stew meat, Bottom Round) Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats) Complex Carbs (nothing enriched, bleached or processed if possible) Oatmeal (Old fashioned, Quick oats, Irish steal cut) Sweet Potatoes, Yams Beans (Black eyed, Pinto, Red, Kidney, Black) Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal Farin (Cream of wheat) Whole Wheat frozen Bagels, Pitas Whole wheat or Spinach Pasta, Whey Pasta Rice (Brown, white, jasmin, basmiti, arborio, wild) Potatoes (red, white, baking) Fibrous Carbs Green Leafy lettuce (red, green, romaine) Broccoli Asparagus String Beans Spinach Bell Pepers (Green or Red) Brussels Sprouts Cauliflower Cabbage Celery Cucumber Carrots Eggplant Onions Pumpkin Garlic Tomatoes Zucchini Fruit (If acceptable on diet) bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes Healthy Fats Natural Style Peanut Butter Olive oil, Safflower oil Flaxseed oil Fish Oil Nuts (peanuts, almonds, walnuts) Dairy Eggs Low of Non-Fat cottage cheese, Ricotta Low or non-fat milk Low fat or non-fat yogurt Condiments & Spices Diet Soda Crystal light Fat free mayonaise Reduced sodium Soy Sauce Reduced sodium Teriyaki Sauce balsamic Vinegar Salsa, Jalepenos Hot peppers and Hot sauce, Cayanne pepper Chili powder and Chili paste Mrs. Dash Steak Sauce Sugar free Maple Syrup Mustard Extracts (vanilla, almond, etc) Low sodium beef or chicken Broth Plain or reduced sodium tomatoe sauce or paste For calories in each food go to http://www.fitday.com Calorie Counting Formulas: Mesomorphs: bodyweight x 15 Ectomorphs: bodyweight x 16-17 Endomorphs: bodyweight x 13-14 To start a cut: subtract 500 from total calories, to maintain cut: subtract 200-300 from total calories depending on weight lost each week. If this the first time you are cutting, I would recommend reading the short article posted by St.P. (see attachment below) To start a bulk: add 500 to total calories, to maintain bulk: add 200-300 to total calories depending on weight gained each week Quote Link to comment Share on other sites More sharing options...
Mauler5150 Posted February 24, 2007 Share Posted February 24, 2007 squats are where it's at! so many people neglect doing them. i've slacked on the gym lately. i need to make a return soon. btw: this is a great book to own! I bought my Dad a copy of that book just a week and a half ago for his birthday. But the one I bought was the updatd version with a Grey cover. He had the book in the past but lent it away and it never returned. It was a good present I think. Quote Link to comment Share on other sites More sharing options...
seven.13 Posted February 24, 2007 Share Posted February 24, 2007 Playing Racket Ball has been ridiculously fun recently. Over the summer I went through a jump roping phase. P.S Tuna tastes really good in a Roman style salad. With lots of olive oil, salt and pepper. Or seared. Whatever. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 24, 2007 Share Posted February 24, 2007 eat it raw. don't be a sissy. Quote Link to comment Share on other sites More sharing options...
Mauler5150 Posted February 24, 2007 Share Posted February 24, 2007 btw: i have seen this guys wife naked and kicked him out of a place of business for something (yes, i kicked him out. i was nice about it, so was he) Under what circumstances did you see htis guys wife naked Casek? Quote Link to comment Share on other sites More sharing options...
Guest R@ndomH3ro Posted February 24, 2007 Share Posted February 24, 2007 i also dont have like "weight lifting" friends, most of the people i associate with the gym are people i know previously or people ive trained MMA with. None of them have any drug abuse problems because 80% of the get tested monthly or every three months depending on contract/association rules. I was about to say, I remembered you do MMA. How do you fit that in with such a busy workout schedule...You must stay in the gym. Quote Link to comment Share on other sites More sharing options...
Guest R@ndomH3ro Posted February 24, 2007 Share Posted February 24, 2007 i need to start training so i can fight grey. No need to train....just go for the eyes. Works everytime Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted February 24, 2007 Share Posted February 24, 2007 not to back peddle, but there is a muscle milk secret. dont get it at GNC. they are like 10 bucks for a 4 pack there. if there is a safeway near you, go there. they are 6.99 for 4, but they have them on sale for buy one get one free. i buy them all when they are on sale, then go to the front the next day and get a rain check. im set for like 6 months in a couple trips and you save $$. i dont fool with the powder, it doesnt taste as good as the premixed chocolate. Quote Link to comment Share on other sites More sharing options...
heel.moeilijk Posted February 24, 2007 Share Posted February 24, 2007 And as a newbie.. are there any good sites that show examples of many of these types of lifts you guys are doing? This goes to all newbies, but you made the question, so you'll be the example. Stick to compound lifts like bench, squats, deadlift, rows, and overhead presses. Really, anything that uses more than 1 muscle in a motion. Compound exercises will build the foundation you need in order to use isolation work effectively. You need something there in order to refine it, right? It kills me to see young kids in gyms hogging up the leg extension machine, or the hamstring curl machine, when their time would be better spent in the squat rack. Form and control are crucial in lifting, too. Don't go slinging weights around, cause it won't help you. Truly, it'll hurt you first. A good tip for squatting is to go alllll the way down. Don't stop at parallel. Go beyond parallel, to the point where you're sitting on your calves. You'll have to drastically reduce the amount of weight you can use to squat parallel, but I've found it's done a lot more for me in terms of explosive power and overall leg development. Slow on the concentric movement (lowering the bar on bench, lowering the bar on squat), and fast on the eccentric movement (lifting the weight up.) Glik, you ever look into Olympic Lifting? It's done wonders for me for speed, flexibility, and especially back muscle growth, which are all pretty big components of MMA. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 24, 2007 Share Posted February 24, 2007 Under what circumstances did you see htis guys wife naked Casek? being on a rooftop. that's about all i want to say. but yeah, i do know for sure it was his wife. (ex-wife now) Quote Link to comment Share on other sites More sharing options...
the_gooch Posted February 24, 2007 Share Posted February 24, 2007 I bought my Dad a copy of that book just a week and a half ago for his birthday. But the one I bought was the updatd version with a Grey cover. He had the book in the past but lent it away and it never returned. It was a good present I think. yeah that book (old or new version) is a great reference for anyone at any level. if anyone has questions about lifting (serious or just for the hell of it) they should pick up a copy of this. also, there are a ton of great web sites out there that offer tons of info on diet, routines, and supplements. bodybuilding.com is just one of many sites you can use as a reference: http://bodybuilding.com/fun/index.html Quote Link to comment Share on other sites More sharing options...
the_gooch Posted February 24, 2007 Share Posted February 24, 2007 not to back peddle, but there is a muscle milk secret. dont get it at GNC. they are like 10 bucks for a 4 pack there. if there is a safeway near you, go there. they are 6.99 for 4, but they have them on sale for buy one get one free. i buy them all when they are on sale, then go to the front the next day and get a rain check. im set for like 6 months in a couple trips and you save $$. i dont fool with the powder, it doesnt taste as good as the premixed chocolate. thanks for that tip! yeah the pre mixed ones taste great, but for home and if you are on a budget, the powder is the way to go! if you can find farmland skim plus milk, any flavor tastes great mixed with that, and like i said it adds an extra 11 grams of protein per cup. Quote Link to comment Share on other sites More sharing options...
vacuum cleaner Posted February 25, 2007 Share Posted February 25, 2007 wow, now i know what to do about the dude who beats me up for my lunch moneys. saved. ...5 weeks later: drinks muscle milk continuously and forgets to exercise. "aw damn, i'm fat now" :C Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted February 25, 2007 Share Posted February 25, 2007 yeah that book (old or new version) is a great reference for anyone at any level. if anyone has questions about lifting (serious or just for the hell of it) they should pick up a copy of this. also, there are a ton of great web sites out there that offer tons of info on diet, routines, and supplements. bodybuilding.com is just one of many sites you can use as a reference: http://bodybuilding.com/fun/index.html until you go for your ACE Certification and they cringe when they realize how many people have read that book and treat it like a bible. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 25, 2007 Share Posted February 25, 2007 glik: what do you think of l-arginine? been taking it for awhile and i do notice that when i stop for a week or so, i get less reps in. also noticed that when i take it, my veins bulge alot more. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted February 25, 2007 Share Posted February 25, 2007 i dunno every supplement is suspect and works differently for everyone. the only amino acid thats ever done anything noticable for me has been glutamine for recovery. i know for a fact that about 55% of the supplements sold in pill form are complete bullshit and do nothing (co-enzyme Q for example) if it works for you, then theres no reason to stop regardless of other people's experiences. Quote Link to comment Share on other sites More sharing options...
the_gooch Posted February 25, 2007 Share Posted February 25, 2007 until you go for your ACE Certification and they cringe when they realize how many people have read that book and treat it like a bible. i thought about going for an ACE cert. did you get one? it seems like a ton of bullshit and just a big scam to make money. but you need the cert. to work anywhere as a trainer. yeah, i don't live by that book like a bible, it's just a good resource. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 25, 2007 Share Posted February 25, 2007 i dunno every supplement is suspect and works differently for everyone. the only amino acid thats ever done anything noticable for me has been glutamine for recovery. i know for a fact that about 55% of the supplements sold in pill form are complete bullshit and do nothing (co-enzyme Q for example) if it works for you, then theres no reason to stop regardless of other people's experiences. i take glutamine with it. heard it was a good combo to take. seems to work. glutamine is awesome for recovery. haven't been worried about it up unti recently, but i am developing some fat on the stomache that i would rather not have there, but i am still bulking. haven't reached the target size yet. i'm slacking on sit-ups. Quote Link to comment Share on other sites More sharing options...
the_gooch Posted February 25, 2007 Share Posted February 25, 2007 crunches and cardio. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 25, 2007 Share Posted February 25, 2007 crunches and cardio. yeah, but i'm not cutting. i don't want to cut yet. cardio...ugh. i broke my leg back in '01 and have metal rods in it. can't do alot of that stuff. hell, i'm about to start doing squats and i need to go visit the doc before starting. teh worries interesting thread i found on eating on a budget (weightlifters) http://www.wannabebigforums.com/showthread.php?t=92381 Quote Link to comment Share on other sites More sharing options...
heel.moeilijk Posted February 25, 2007 Share Posted February 25, 2007 glik: what do you think of l-arginine? been taking it for awhile and i do notice that when i stop for a week or so, i get less reps in. also noticed that when i take it, my veins bulge alot more. Arginine is a vasodialator. Opens up your veins and provides an extended pump and better nutrient delivery. Essentially, it's useless unless you're taking it with things like creatine and other EAA/BCAA's. Like Glik said, don't take it in pill form. Buy AAKG powder, consume pre-workout with creatine/protein immediately after workout. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted February 25, 2007 Share Posted February 25, 2007 i thought about going for an ACE cert. did you get one? it seems like a ton of bullshit and just a big scam to make money. but you need the cert. to work anywhere as a trainer. yeah, i don't live by that book like a bible, it's just a good resource. nah i have a couple of friends that did it and are always telling me to do it because a lot of gyms dont really have strength training trainers who work there and i could make a good buck. its obviously worth spending the money for the money youre going to make off it Quote Link to comment Share on other sites More sharing options...
the_gooch Posted February 25, 2007 Share Posted February 25, 2007 true. you should do it. i'm still thinking about it, i'm just broke right now. Quote Link to comment Share on other sites More sharing options...
the_gooch Posted February 25, 2007 Share Posted February 25, 2007 yeah, but i'm not cutting. i don't want to cut yet. cardio...ugh. i broke my leg back in '01 and have metal rods in it. can't do alot of that stuff. hell, i'm about to start doing squats and i need to go visit the doc before starting. teh worries interesting thread i found on eating on a budget (weightlifters) http://www.wannabebigforums.com/showthread.php?t=92381 oh ok. oh that sucks! yeah watch that. good link, thanks. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 25, 2007 Share Posted February 25, 2007 oh ok. oh that sucks! yeah watch that. good link, thanks. yeah, it fucking sucks like hell. my leg hurts when i walk to fast, much less run. one thing i did for a recovery is mountain biking. it hurt for a month, but then it got way better. great exercise, too. i may go buy a new bike at some point before summertime. Quote Link to comment Share on other sites More sharing options...
podrido Posted February 25, 2007 Author Share Posted February 25, 2007 casek couldnt you do somethin other than running for cardio. like maybe boxing? Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 25, 2007 Share Posted February 25, 2007 casek couldnt you do somethin other than running for cardio. like maybe boxing? funny that you mention that, i've been considering boxing for some time. Quote Link to comment Share on other sites More sharing options...
garlic prawns Posted February 25, 2007 Share Posted February 25, 2007 I ran about 200 meters for the train today, missed it and attempted to kick in the window as it pulled out, then spat on the last car. I then lit a smke and waited for the next one, is this considerd excersise? Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted February 25, 2007 Share Posted February 25, 2007 yo good one!!! Quote Link to comment Share on other sites More sharing options...
seeking Posted February 25, 2007 Share Posted February 25, 2007 real gangster ass niggas dont run for shit, cause real gangsta ass niggas can't run fast. Quote Link to comment Share on other sites More sharing options...
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