angelofdeath Posted July 23, 2009 Share Posted July 23, 2009 Oh, lawd. Is it a Planet Fitness? no, but its definitely planet fitness's first cousin. there is no other place around me, i've been scanning craigslist for a power rack and some more plates! haha Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted July 24, 2009 Share Posted July 24, 2009 doing cardio and counting calories.. i have dropped 20lbs in the last month... i am at 6'4" 275lbs and I want to get down to 260 or 250.. I am repping 225 x 10 right now....tryin to hit the gym at least 5 times a week Quote Link to comment Share on other sites More sharing options...
Fezz Posted July 24, 2009 Share Posted July 24, 2009 doing cardio and counting calories.. i have dropped 20lbs in the last month... i am at 6'4" 275lbs and I want to get down to 260 or 250.. I am repping 225 x 10 right now....tryin to hit the gym at least 5 times a week 20 lbs? Dude, thats awesome. Good work, props. Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted July 25, 2009 Share Posted July 25, 2009 yeah I read that my calorie intake to sustain my weight was 3000+ per day... so I decreased my intake to like 1500 or so, sometimes less. working out too really helps... http://www.freedieting.com/tools/calorie_calculator.htm Quote Link to comment Share on other sites More sharing options...
illstate Posted November 15, 2009 Share Posted November 15, 2009 im about to start working out again i would like to lose like 10 pounds but also build up muscle, what should i do as far as basic foods and work outs?? i have a tread mill and a weight bench and some dumb bells. any info would help and how much cardio is good i dont want to run a marathon just be in shape or lose some belly fat cuz everything else is okay wit me. thanks and props for info Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted November 15, 2009 Share Posted November 15, 2009 drop the boring static long periods of cardio. i cant stand it. i've focused mainly on 'conditioning' work. sled dragging, jump rope, keg work, some cross fit kind of stuff and barbell 'complexes' for most of my 'cardio.' way better results. when i do get on a tread mill or stair type machine, i do HIIT. something like a 4 min moderate warm up. 30 sec balls out, 30 second moderate, 30 seconds balls out, etc for a total of 10-15 min. i've enjoyed strength based routines over those stupid weight lifting magazine splits. i've had at least twice the results in twice the time on these programs than doing 'body building' programs. no more 'arm' days for me. check programs like joe defranco's west side for skinny bastards. its basically a strength routine with a little more volume than a typical west side template. i've been doing the WS4SB III routine for 2 weeks now and its killer. best workouts i've had this year. im pushing more weight than ever and getting bigger faster than previous routines. anything you decide to do... stick with mainly compound movements... squat, dead lift, bench, push ups, chin ups and all their variations. i know this is a more power lifting sort of mindset, but once i started trying to push more weight in the big three lifts, squat, bench and dead lift, and worked to train specifically those lifts, i got big. in another words i dont have a 'chest and tris' day. i have a bench press day. i dont have a 'leg' day, i have a squat day... etc. foods... cut out sugar and most white carbs. concentrate on atleast your body weight in grams of protein per day. chicken, eggs, fish, lean meats, yogurt (with no added sugar or flavoring). oatmeal, rice, potatoes, pasta etc for your carbs. eat 5 times a day. just google a generic 'weight lifting' diet. its really an impossibility or really hard to gain alot of muscle and lose a lot of fat at the same time. pick your poison. to gain, you need atleast 500 more per day in calories than you eat now, if you are staying a constant weight at present. to lose weight, you'll need 500 less calories a day. if you are 150, gain weight. if you are 250 and fat, lose weight. if you are small as it is, if you cut fat off you'll be a stick with no muscle. if you are pudgy now, if you bulk up, you'll have a serious cut ahead of your if you want to lose fat.... 1 Quote Link to comment Share on other sites More sharing options...
heel.moeilijk Posted November 15, 2009 Share Posted November 15, 2009 Oh, snap. It's back. Quote Link to comment Share on other sites More sharing options...
illstate Posted November 15, 2009 Share Posted November 15, 2009 good looking out angel. any1 have good snacks to eat. my job is basically driving all day so i would buy candy bars and chips to snack on but i have recently stopped and eat an apple and a banana. anything else that might work?/ Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted November 15, 2009 Share Posted November 15, 2009 protein shakes, nuts (no homo), fruit, etc i'll eat those whole grain wheat thins every now and then im not a big snacker though, im usually content from my normal meals Quote Link to comment Share on other sites More sharing options...
UPS! Posted November 16, 2009 Share Posted November 16, 2009 Ok 12oontzers Heres the situation Ive got 3-4 days a week fo gym access Im already in decent shape, but im trying to get big Anyone have an suggestions for a good routine for 3-4 times a week Im focusing on abs and arms as well as strength. And im trying to cut down on the shit I eat but I dont see myelf getting into muscle milk type shit Quote Link to comment Share on other sites More sharing options...
MitchThe$nitch Posted November 16, 2009 Share Posted November 16, 2009 Read Angel of Death's post above. If you want to get "big", you can't focus on abs and arms solely. And there is no real "big" plan, you gotta start somewhere though. You won't even see those abs unless you change your diet. The last few pages of this forum are filled with great advice. Quote Link to comment Share on other sites More sharing options...
poes Posted November 16, 2009 Share Posted November 16, 2009 I'd recommend starting strength if you wanna get big. Recently a post there with someone putting on 48lbs in 10 weeks. http://startingstrength.com/resources/forum/showthread.php?t=13374&page=2 I put on around 22 lbs in the last 7 weeks following this. You will gain some fat but when you cut back on the milk its relatively easy to get rid of. Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted November 16, 2009 Share Posted November 16, 2009 all those programs are good, starting strength, 5x5, west side template and variants, etc... all good. i think you'll get better results off of these things than with 'arm and ab' days and dont forget to eat! also, protein powders are the cheapest, most convenient way to cram all that protein down in your stomach. might want to think about drinking it Quote Link to comment Share on other sites More sharing options...
metronome Posted November 16, 2009 Share Posted November 16, 2009 my workout looks like this... day 1 - legs/shoulders squat super sett'd with barbell front shoulder raises. squats is 5x8, everything else is 3x12 calf raises super sett'd with dumbell shoulder press quad again either leg press or seated raise super sett'd with upright rows hamstring curls super sett'd with rear deltoid lats day 2 - chest/tricep dumbell chest press super sett'd with bench assisted dips incline dumbell chest press super sett'd with cable pulldowns skullcrushers super sett'd with dumbell pullovers dumbell chest fly's day 3 - back/bicep seated lat rows with standing barbell curl lat pull downs with seated preacher curl lower back extensions seated pulldowns w/ machine Quote Link to comment Share on other sites More sharing options...
Mainframe Posted November 16, 2009 Share Posted November 16, 2009 its really an impossibility or really hard to gain alot of muscle and lose a lot of fat at the same time. pick your poison. to gain, you need atleast 500 more per day in calories than you eat now, if you are staying a constant weight at present. to lose weight, you'll need 500 less calories a day. if you are 150, gain weight. if you are 250 and fat, lose weight. if you are small as it is, if you cut fat off you'll be a stick with no muscle. if you are pudgy now, if you bulk up, you'll have a serious cut ahead of your if you want to lose fat.... I'm trying to lose about 20 pounds, but I've already built a lot of muscle over the last few years. What would you recommend for losing weight while making smaller strength gains or at least maintaining strength? I just started doing 30 minutes of on/off sprints on the stationary bike to replace some lighter riding I was doing after I lift, as well as eating oatmeal for breakfast 4 or 5 days a week and eating a bit less in general. What else can I do? 1 Quote Link to comment Share on other sites More sharing options...
heel.moeilijk Posted November 17, 2009 Share Posted November 17, 2009 I'm trying to lose about 20 pounds, but I've already built a lot of muscle over the last few years. What would you recommend for losing weight while making smaller strength gains or at least maintaining strength? I just started doing 30 minutes of on/off sprints on the stationary bike to replace some lighter riding I was doing after I lift, as well as eating oatmeal for breakfast 4 or 5 days a week and eating a bit less in general. What else can I do? What are you trying to lose the 20lbs for? If it's just for appearance, then you may not necessarily have to lose the full 20lb. Worry more about how you look in the mirror, not what the scale says. If you're losing weight to be competitive in a sport, then it's all about diet and cardio (HIIT). Diet entails more than just eating oatmeal for breakfast and generally eating less, however. And cardio is much more beneficial if you're running than if you're on a stationairy bike. Quote Link to comment Share on other sites More sharing options...
KINGSHITOFFUCKMOUNTAIN Posted November 17, 2009 Share Posted November 17, 2009 day 3 - back/bicep seated lat rows with standing barbell curl lat pull downs with seated preacher curl lower back extensions seated pulldowns w/ machine you should throw some deadlifts into day 3 anyone fuck with kettlebells? I bought some a couple months ago and have just been toying around with them; mostly swings and turkish get-ups... really just curious if I'm the only one Quote Link to comment Share on other sites More sharing options...
Mainframe Posted November 17, 2009 Share Posted November 17, 2009 What are you trying to lose the 20lbs for? If it's just for appearance, then you may not necessarily have to lose the full 20lb. Worry more about how you look in the mirror, not what the scale says. If you're losing weight to be competitive in a sport, then it's all about diet and cardio (HIIT). Diet entails more than just eating oatmeal for breakfast and generally eating less, however. And cardio is much more beneficial if you're running than if you're on a stationairy bike. Well I gained about 20-25lbs two winters ago, I kind of stopped getting much exercise because I had a shoulder injury and I was living in a much colder climate and couldn't really get outside. Before that, I weighed about 205-10 (I'm 6'2) and I was almost as strong as I am now. I really only got back on track with the way I used to work out around last april/may, but my weight hasn't changed at all. Of course, I did put on a lot of muscle. Right now I'm a little over 230 and I figure I have maybe 5 lbs of muscle on my former self, so losing about 20 pounds or possibly putting on more muscle and losing a bit less total weight is what I want to do. You're right that I don't necessarily need to lose 20, that was just an estimate, but I know I want to lose some and get more cut. I don't play sports but I have been lifting for about 7 years and I'm not experienced with losing weight when I'm already in pretty good shape. I assumed it would come off more easily once I started lifting/biking again. I started using the stationary bike because I was mountain biking all summer and now it's getting colder/darker earlier and I can't fucking stand running on a treadmill. I go pretty hard on the stationary bike anyway. As far as diet goes my major vices are binge drinking large amounts of beer on the weekends, eating big dinners, and chips and salsa. Other than that I eat reasonably healthy things, and I supplement with around 30-40g of whey protein every day I lift. Bro story, cool. I was just looking for a new angle. If you maintain a calorie deficit but still eat a high-protein diet, will that help you burn fat and continue to build or at least maintain muscle? Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted November 17, 2009 Share Posted November 17, 2009 i try not to get to technical with things. if you cut out the binge drinking, (if you do it a couple times a week) you'll probably shed alot of that weight just by doing that. if you add in hiit cardio, you'll be on track to lose weight. get your X amount of protein you need per meal. i've had good luck with cutting in the past simply by getting my protein in with my meal, eating complex carbs for breakfast (say 50-60g) and the same complex carb amount (50-60 grams for dinner) with all meals in between just meat/protein and vegetables of some kind. i know that if i was eating twice ( or more ) carbs when i was bulking, if i cut back to half or below, i'll be losing weight. what has been really successful for me in the past is a 'carb cycling' diet to cut. i've atleast kept my strength if not went up slowly on weight on some lifts on this type of diet. but i also have shed weight fast. to sum it up... you basically get 2-3 days of no carbs at all per week. 1-2 high carb day (basically as many as you want as long as they are good carbs, you dont want to eat a dozen KFC biscuits) and 1 or 2 'low carb' (under 150) i love this set up because i really love to eat carbs. if you are trying to keep strength up defranco's west side for skinny bastards is great. (all variations) Quote Link to comment Share on other sites More sharing options...
Mainframe Posted November 18, 2009 Share Posted November 18, 2009 Thanks man. Carb cycling sounds pretty good, I've also heard cutting carbs out of the later half of the day is good too, since you tend to burn off everything you eat earlier. I'm gonna try some of what you recommended though. You're right that if I stopped drinking I'd probably shed a bunch of weight, but that's just how I get down. I have cut down since the days when I was gaining weight though. I also used to drink more liquor to cut calories because I tend to put away a lot of beer, but that's a whole different beast. Isn't liquor pretty high calorie too? Chased not mixed. Usually when I get to the liquor store I just say fuck it and pick up a few 40s or a pack anyway. Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted November 18, 2009 Share Posted November 18, 2009 i dont drink at all, but i would think you would be better off drinking liquor because you would need a whole lot less to get bent than if you were drinking beers. but im not really experienced in this area. you'd probably see good results if you limited all that beer to once a week. a friend of mine's brother competes or used to compete in body building contests. he was down to probably 5-6% body fat and drank just like you are describing every friday or saturday night. but the rest of the week he weighed everything on a food scale. he drank once a week and had a huge cheat meal. Quote Link to comment Share on other sites More sharing options...
jacobs01 Posted November 19, 2009 Share Posted November 19, 2009 workout gives me a lot of issues. I need to loose weight but exercising makes me gain weight. ================================== Workout Routines Quote Link to comment Share on other sites More sharing options...
MitchThe$nitch Posted November 19, 2009 Share Posted November 19, 2009 excercise makes you gain weight? Quote Link to comment Share on other sites More sharing options...
heel.moeilijk Posted November 19, 2009 Share Posted November 19, 2009 excercise makes you gain weight? The whole, "Muscle weighs more than fat" philosophy. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted November 20, 2009 Share Posted November 20, 2009 best tricep exercise? pullups? close grip bench press? Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted November 20, 2009 Share Posted November 20, 2009 hit em two different ways.... accessory work like rolling tricep extensions, tate presses, skull crushers, tricep ladder.... smash em hard with rack lockouts, floor presses, close grip bench presses/board presses, weighted dips....dont forget 'tricep death' Quote Link to comment Share on other sites More sharing options...
MitchThe$nitch Posted November 20, 2009 Share Posted November 20, 2009 weighted dips just kill em... Quote Link to comment Share on other sites More sharing options...
lord_casek Posted November 20, 2009 Share Posted November 20, 2009 Thanks, AOD. I'm going for bigger guns, will get on learning some of these. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted November 23, 2009 Share Posted November 23, 2009 Skull crushers kill. My arms are sore as fuck. Quote Link to comment Share on other sites More sharing options...
angelofdeath Posted November 23, 2009 Share Posted November 23, 2009 wait till you do rolling extensions... they allow you to push more weight than normal extensions. the first couple times you do them, you'll crush your arms Quote Link to comment Share on other sites More sharing options...
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