Fitness And Nutrition General

Meant pick a weight for lifing, like set a goal on bench press and work towards a specific weight/rep combo. Or any other kind of specific fitness goal, say like 50 consecutive pushups, run a mile, anything you cannot imagine yourself doing today. Working towards something specific is the only way I have been able to maintain success. All the other stuff you want, losing weight, abs, larger muscles, all of that will come along with the process or achieving specific goals. Specific goals to reach towards will motivate you and once achieved you will receive a true and real satisfaction. You will have more confidence and will be inspired all over again to achieve more.

lmfao @ the movie clip

> "i need to get a pump going"
> "yeh thats right - hurts dont it"


classic

ok guys!!!! thx a lot on that, is there a site, or some sort of program i could also use on my iphone/android to keep record of that, and whey shakes are they good, to use them between meal?

Whey shakes won't cut it. Save them for post-workout only. What you want is a weight gainer shake, something that's 500-1000 calories per serving. You NEED to eat a lot in order to pack on muscle, you can't just workout and maintain the same eating habits. 5-6 meals a day preferably, 500 calories more than your daily metabolic rate a day, 1-2 grams of protein per every pound of body weight ect...

You seem very new at this, so I recommend you looking into an e-book such as "The Secrets to Gaining Muscle Mass Fast" by Anthony Ellis that will break it down to you from the very beginning of what you should be doing. There's plenty of copies all over torrent sites. That's basically where I started, then I ventured off into bodybuilding.com and t-nation.com articles (they cater more for the intermediate, so if you're completely fresh then some of the articles will still confuse you).

A really really really great book I recommend you pick up is this. Everyone new to lifting should have this on their shelf.

Gym Book app is what I use. It keeps track of how much I lift. So I know to at least aim for that, or heavier, the following week.

Whey shakes are good just be-careful on which brand. Many are overpriced or have a lot of sugar. I use Optimum Nutrition Gold Standard, which is a pretty solid whey, low in carbs and mixes pretty well.

Most of the whey you take should be for post workout. Some people drink some pre-workout. If your going to drink whey throughout the day I'd do like maybe 2tablespoons or something. Cause you can get fat from whey too :p

btw it is most prob common sense to many but if you want a cheap and effective boost before a session - coffee !!! (black or with skimmed milk) makes a nice supplement and works wonders (as long as your responsive to caffeine)

I find it keeps my more focused and Im able to push a little heavier - just be careful you don't go overboard or you will be like spider man in the gym

Also >> NEVER << mix caffeine products - its a good way to *** yourself up

Well worth watching

Some pretty accurate stuff. Like he said,back then nutrition and the science behind abs and workouts wasnt as complex and has drastically changed. Pretty damn inspirational though.If a guy can have some major heart surgery like he did,and come back to where he did,whats stopping some of us? Suddenly our "I dont feel like it today" or "I'll just have this burger" doesnt messure up.I know I'm gonna say *** my sunday off now and I'm gonna get back in there and go at it extra now.

Why?

Because its still my motherfucking set

Great video! Watching that makes me feel bad that I've been averaging 4 days/week at the gym lately errr....

I use a stack of Caffeine, Ephedrine, L-Tyrosine, and Green Tea Extract that I cycle every few weeks. The boost in cardio training is insane, granted you can cope with the effect of Eph. I don't know if it's still legal in the US though, it's almost the same feeling as speed. Yohimbe is another good supplement too but it's banned in Canada and legal in the States.

Friend of mine wants to start using Jacked 3D.

I've heard nothing but bad things about it and I'm pretty sure its banned here,any advice I can give to him if he does go through with it?

Pretty sure they've redone the formula now, unless he is somehow using the old stuff that was banned. If he is, stay hydrated and cooled during training, watch the heart rate, and never go over the recommended dose. People who've had problems from it basically didn't follow the rules, same with ephedrine back in the day. You definitely do not wanna take stimulants like that if you're doing something like HIIT.

As an alternative, tell him to just take Craze for pre-workout.

My preworkout is making sure my piss is clear by the time I step into the gym.

Wake up and drink quarter gallon of water
After the bike ride to campus drink a quarter gallon of water
Then I drink a minimum of half gallon more throughout the day (and sometimes more)

I use Amino Energy from Optimum Nutrition. It doesn't give you that gonna have a heart attack feeling like Jacked3d does.

I actually kinda like that feeling. My cardio can go forever.

I get the same feeling on this stuff, except for the whole imminent death feeling that Jacked3d gives.

Decided my biking wouldn't be just transportation anymore, but bringing it back into my cardio game. Well, it's sorta cardio by default, considering I'm doing 200 miles a week, but bringing it back in an intense fashion.

If my legs aren't burning, I'm not pushing hard enough


Estimated time by car: 23 mins
Estimated time by bike: 1 hour 5 minutes
Estimated time by bus: 1hr (+ 1.5 bike ride from my house to the bus stop and half mile bike ride from bus stop to school)

Left my house - 6:02am
Arrived at campus - 6:36am
= 34 minutes
Went up 5 overpasses/ramps as well on the way to school on us19

Only time I eased up on pedaling was at stop lights and intersections

I'll be going to campus 2 to do leg day after class, which is another 13.5 miles, so will be interesting to see what my legs put out today after the bike ride there. Then I have another 8 mile bike ride home from that campus directly after the gym.

yes jackd is new formula (not as good) - old one got banned lol

Alright, I back read from the very first post and I decided to ask for some info.

I've been Lifting for 1hour before work everyday and doing Cardio for 1 hour every day after work. The issue is I'm still not getting the results I want as far as Building Muscle mass in my Chest, Shoulders and legs.

Does anyone have any sugestions on what I could do to change this issue?Also that last video made me rethink my "I dont really care what I weigh I just need to get stronger." mental block...

95% of the time the problem lies in your diet. You aren't consuming enough of a surplus to add weight. You need to eat at the minimum of 500 calories more than your daily metabolic rate, and 1-2grams of protein per lb of body weight. The fact that you do cardio for an hour every day is pretty much telling me you're burning a lot of the calories you eat, you don't have enough to put your body in a constant anabolic mode. Ease up on cardio to 3 times a week, pack on extra calories and protein. Or if you really want to keep the cardio to an hour a day for health reasons, eat a LOT more than you currently do. I'd recommend a mass gainer shake, take one once a day.

You can also rev up your lifting routine as well. What does yours currently look like? Try to add as many compound lifts as you can, cut down on rest periods, spend an extra second on the negative rep, drop sets, super sets, ect... There are a lot of little tricks you can do to help your muscles break through a plateau.

I do cardio for an hour a day for the simple fact that I am 6'3" and 285lbs and in order to stay at or around that weight i have to do that much Cardio. As far as my weight lifting I make sure to do my muscle confusion, How ever I dont have an set routine any more, if you have any input for one i would love to hear it.

This is true follow this if you need instructions to a diet guide as well as fittness. Also what is your goal? If you want to stay same size yet build more endurance and strength you need to do less weight more reps 1-2 sets of 30-50 reps and increase reps as you progress. Then As you progress and it gets easyer put on more wieght untill eventually you will be able to say bench 200lbs and do 30reps+. the point is to build stength that will last with out becoming huge in size or over exerting yourself. If you want to get bulk do more weight less reps but more sets/super sets. 8-10 reps of 2-3 sets. Losing wieght is tricky depending on what you want, if you run you will burn muscle not fat, look into BPM and match your weight, alot of people think running will fix a weight problem. wich is wrong it can leave you unsatisfied due to all the hard work and no visual loss of fat, thats because you burned your muscles rather than fat. Do research before taking a step perfect your body, between muscle confusion, how carbs & protien work together to build muscle, sustain energy, properly replenish your muscles, boost or slow your metabolism, when to consume food/shakes to fit your bodys needs, learn what and how foods help with natural energy such as what kind of sugars and carbs to intake w/o depending on ***like redbull, monsters or 5hour energy.how properly hydrate yourself w/o damaging you body. If you are to take up a routine do it right or not at all half *** work outs are waist of time and depending on energy sources such as i listed are goin to hurt you in the end, the best results come from a natural diet and sleeping pattern.

I Jog and do a 4,000 meter row a day guess I could cut back on the run and up my rowing distance. Does any one have any sugested workout routines for working the muscles I mentioned before(like specific lifts)?

Well since you row i would say only muscles you really need to focus on would be chest since they seem to be the least used muscles for that activity, your back, shoulders and bi/tries are geting more than enough attention from rowing. Chest: free weight dumbell press, bench press, puships, and could do wide spread fly pulls or use the chest press machine.shoulders: wide grip pull ups and wide grip push ups. Over head press with free wieghts or dumbells. Do 2-3 sets or 10-12 and focus very close on your form and breathing. Legs: do less running your burning your muscles with to much cardio, do squats and lunges and add weight for a more intense work out, take your time and do them slowly to feel your muscles being used and break threw the burn.

Embarrassing question lulz, but I've noticed a bit of an increase in chin fat :/ Aside from diet, reckon there's anything that can be done?

I'll give this all a try and get back at your guys in about 5-6 weeks. Thanks

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Heres a few excorsizes: Lie stomache down on a bench, arch back w/o help or your hands (this will do back/neck) you can do only neck by not goin back so far. Lie back down on bench pull neck up similar to a sit up. Add weight if you wish (5-10lb) use rope or a strap tied onto a weight. Also do shrugs (will do shoulders but also neck) mostly proper upper body excorsizes will do away with neck fat. Most likely you need to excorsize upper body such as back chest shoulders along with that it will do your neck and take care of that for you.

Exercise, exercise, exercise.

10min a day of getting your heart rate into a work zone (50% higher than stationary) Once you get comfortable with that double it to 20min, then move on to doubling heart rate.

@ king

its like its been said - make sure your eating enough .. this is going to be a big chance where your going wrong - google a calorie calculator and try adding 300 cals a day onto (don't go to crazy that's how people get big yes - and normally fat with it)

also when lifting make sure you rep range is in the right place 7-9 per set and personally i would drop the cardio for now

keep your sessions INTENSE (and little shorter if needed to start)

Ive put on an extra inch on my chest in last month from this

Thanks, guys