Fitness And Nutrition General

Examples!

Oh i take bcaas. I'm a huge fan of Scivation Xtend BCAA. As far as the questions on diet people are asking it depends on your goals and any intra workout supplements. Generally if your going for leaner gains skip a pre workout meal. BCAAs intraworkout help immensely if your working out on an empty stomach. If your going for max gains on the other hand, a pre work out whey shake is ok like 30 mins before.

Regardless, a post workout whey with creatine within 15 minutes of working out.

Then either BCAAs or a casein protein before bed. I personally find BCAA before bed keep my bf% under control while preventing catabolism.

This is what i do and its pretty effective for me as far as increasing my lifts every week.

I take iron pills!

No caffien, no sugar, drinks... any ideas?
(avoiding aspartame too)

Water, and lots of it.

and if it gets boring, add Mio or a similar 0 calorie product

kinda what ive been stuck with the last few years...

Iced green or white tea. superior hydration and antioxidants. You can't go wrong with that.

Basically if your not lifting properly you are not really getting the full benefit of a lift.

So before you head to the dumb-/bar- bells make sure you have proper form down. Use the machines, smith-machines, pulleys to get angle and form right.

As far as doing low reps/heavy weights. I personally do a combination of both to build both mass and strength. So like I'll do 4-5 sets on a particular exercise. 12reps,10reps> increase weight > 8 reps>increase> 4reps.

I also know people who do 12>12>4>4. Its important that you switch it up. Your body gets accustomed to particular workout routines so you have to constantly be challenging your body.

3 basic strength and muscle builders are essential - squat, dead lift, bench press. Then any additional muscles groups you want to build on top of those exercises. Low reps with heavy weights to break down the muscle. I don't have time to explain fully atm so maybe someone else can help for now!

Basically, if you don't intake enough carbs, your body will find other means to exert energy, this means burning protein (which is detrimental) and/or fat.


As far as your goals, there are 2 types of muscle growth; myofibrillar hypertrophy and sarcoplasmic hypertrophy. The former occurs when lifting heavy weight with low reps. It builds strength and some muscle. The latter occurs with lighter weight and higher reps. There is more visible mass buildup (think bodybuilder) and some endurance with little actual strength gain.


If your goal is to build strength, stick with heavy weights, and low reps with compound movements.

If mass is your goal just go with a little lighter weights and higher reps. Compound movements can still be done, but you will probably want to work in some isolated lifts as well.



As far as the iron pills go they aren't always recommended unless you have an iron deficiency or old as ***.

My iron is generally too low 50% of the time to donate blood and I have to come in another time (hell, they don't even make me fill out the paperwork anymore until AFTER they've checked my iron)

You forgot cleans.


But basically the goal is to cause enough trauma to tear the muscle cells down, and then rebuild them. The more and more you lift, the more your muscles will be accustomed to the trauma and in a sense "know" what to do. You will notice less and less soreness as the weeks go by, and less time for recovery.

Your diet low on red meat? or are you just warped :P

Dead lifts? Which type? Squats are gonna target your legs better unless you have a f#cked up back or knees.

For back I personally like bent knee rows or real t-bar(where you but the barbell in the corner of the room). I find bent-knee rows and t-bar to get me a bigger back than even stiff-legged deadlifts.

Petty much; aside from fast food, I don't eat red meat at all. Boneless Skinless Chicken breasts is $1.99/lb, and the cheapest red meat that I can make taste good w/o a *** of extra calories (for example I can eat chicken by itself, but to eat hamburger meat, I need buns, which in turn increases the calories by a fkton), a lot more expensive than that (steak, etc.), so I avoid it for price purposes.

But a pack of instant grits has 45% of the daily recommended iron, and I eat 4-5 packs of that every day mixed in with a couple of eggs. (I actually eat a lot of eggs, and those are pretty high in iron themselves)

DEAD LIFTS!

Dead lifts are the *** devil!

Make your back thick as *** though :3333

I'm a Steak kinda guy myself but if i do not eat later than 8pm if I do get a little hungry I will eat some fruit or maybe a baked potato or maybe have a protein shake.

Instant grits are my favorite that with some eggs and turkey sausage.

As for work outs its always good to mix things up. Wish i could explain better but I'm not much of a typer.

I can't do them due to my bad lower back. I try to throw Romanian dead lifts in once in a while though. I can handle those a bit better

Try this, it's what I've been doing for like a week and I *** love it.

Put 4 packs of instant grits in a bowl
Boil some water
Crack 2 eggs on top of the grits
Take the boiling water and pour it on the grits/eggs
Take a fork, crush the yolks, and mix for about 30-60 secs (long enough for the boiling water to have cooked the eggs).

Comes out REAL good. Came up with it a bit ago due to boredom and I love it.

2 packs of grits to 1 egg ratio seems to work, though I haven't tried any other.

Had to google grits.....never seen them here ever :o

DONT JUDGE ME!

Throw them on top of a hamburger and you have poor mans loco moco!

I think a requirement for Hawaiian food is that it has to be 6000 calories or higher.

This 2,000 cals a day is mentally taxing for me. Ate a gronola bar this morning and looked at the wrapper afterwards and was like "*** 200 calories already?"

Tea seems to have the same effect as sugar or caffine. It just makes me incredibly tired or knocks me out. And i dont mean a crash from a high.

me either'

Nature valley makes protein granola bars now with a 10:6:6 protein:carb:fat ratio. and they are amazingly delicious. They are a bit pricey though.

I have a bit of leeway now. While I continue to get denied for foodstamps, my uncle was approved, and he's lazy as *** to shop/never uses it, so let's me get stuff for myself if I do his shopping as well

Two points I want to point out there is that,

1) Tiger, you said it yourself, you use machines as secondary workouts and not as your primary for the sole fact that it just isn't your typical super saiyan like exercise. When I said toning I mean giving it that specific pump into that specific area. Machine exercises cannot be compared to dead lifts or squats or free bar bench press.

2) Without carbs you'll be a walking lean guy. Try going for a %100 protein ONLY diet for 6 weeks and see how you'll look like. In fact, I will post a few pics of myself in a few hours and you'll see for yourself.

3) You know that's not just only steroids right? He's also taking Growth hormone as well as klenbutrol(for lean days), edanore, mandadore, terasol, and many other steroids. Trust me, I know alot of professional body builders take more than 5 types of steroids at the same time.

And the main one that gives your muscles quick recovery is Growth Hormone(GH).

Finally, I'm not wrong. If you think your way is fine then go ahead and do it. I've helped out A LOT of people throughout my life with weight loss and muscle gaining to be wrong. Total count is 43 people, with 8 quitting due to not being able to take my training. I used to weight 242 pounds(110 KG's) @ the age of 14, and having so much ego, I wouldn't ask for help from anyone. Instead, I researched, asked people with experience, experimented on my own, and with all that knowledge I did what I did and got down to 169.4(ON SEASON TRAINING). So don't go around saying I do not know what I am talking about because experience will beat any magazine and article out there.