Workout Bros

[kirk]

I have dumbbells, bench, etc. but im trying to avoid going out in 100+ weather to workout

Huh? So what sort of exercise were you hoping to do in your attempts to bulk up?

[wintehs]

I have dumbbells, bench, etc. but im trying to avoid going out in 100+ weather to workout

Join a gym?

[Eco]

I have dumbbells, bench, etc. but im trying to avoid going out in 100+ weather to workout

Join a gym?

Money?

I'm really just trying to work on chest and core (pecks and abs) Not sure if anyone knows a solid workout plan that doesn't involve joining a gym.

[kirk]

Money?

I'm really just trying to work on chest and core (pecks and abs) Not sure if anyone knows a solid workout plan that doesn't involve joining a gym.

Do you want to look unproportional...? You mentioned you have dumbbells and a bench, so why can't you use those?

[Eco]

^^ I do, but i need more core workouts.

[kirk]

^^ I do, but i need more core workouts.

What makes you think you need more core workouts?

[Eco]

Okay, I just want some core workouts. I have plenty of upper body workouts with the equipment I have. But I need some more core workouts that'll do me more good then crunches etc.

[kirk]

Okay, I just want some core workouts. I have plenty of upper body workouts with the equipment I have. But I need some more core workouts that'll do me more good then crunches etc.

You don't really need any workouts that focus on core. That's usually a clear sign of a bad routine (or a misguided one, at best).

Are you doing squats? Deadlifts? There's your core workout, bro. I do three sets of weighted v-ups each week, and that's it. I do that at the end of lower body day. Basically spending five minutes per week focused on core.

[sevEN]

due to alex's strong contributions to this thread, this might have to make his top 5 best threads list even though he did not originate it.

still awaiting the next installment btw.

[Eco]

V-ups?

[nhoj]

V-ups?

[/quote][/quote][/quote][/quote]

v-ups

[Eco]

thanks for the help

[kirk]

thanks for the help

Not wanting this to sound mean, but I don't know if you were helped much. If you want more help you can start by maybe explaining your goals and the equipment you have access to. I mean, just if you want some more in-depth advice. Learn from those of us who have fucked up numerous times before getting it right (Rambizzle).

[Eco]

Thank you for noticing, total sarcasm on my part..

I OWN:

Marcy exercise bench. Multiple options to workout. I also have many dumbells.

Since im just starting to workout again i've been doing push-ups and other ab workouts (bicycle, crunch, sit-up, and weighted sit-ups.) I have vacation coming up and I'm mostly trying to bring back the 6 pack and become more cut and defined.

After the vacation I plan to start bulking up.

[kirk]

Thank you for noticing, total sarcasm on my part..

I OWN:

Marcy exercise bench. Multiple options to workout. I also have many dumbells.

Since im just starting to workout again i've been doing push-ups and other ab workouts (bicycle, crunch, sit-up, and weighted sit-ups.) I have vacation coming up and I'm mostly trying to bring back the 6 pack and become more cut and defined.

After the vacation I plan to start bulking up.

Unless you are pounds away from a six pack, it's probably not going to happen any time soon. Even for people at 12% body fat it will take weeks, maybe a couple months, to get down to 10% (if attempting to reduce muscle loss, that is).

Doing excessive ab exercises will not bring you any closer to a six pack; what needs to happen is fat burn. Lifting weights, or anaerobic exercise in general, is muscle-sparing. Meaning, as you lose weight, working your muscles sends a message to your body to NOT burn the muscle as fuel. But the thing is, you don't have to work your muscles that much to see this benefit. Further meaning: doing a ton of ab workouts is literally no better than doing a couple ab workouts, because once you work your abs "enough," you will get no additional benefit from working them any more.

Make sense? If you are spending more than 10-15 minutes on your abs, you're officially wasting your time. Literally.

You need a well-rounded routine, my friend. You need heavy weights and a proper caloric deficit, not murdering your abs.

[Eco]

I've mostly been working on burning weight. But I am less then 15% body fat. I'm starting to form the full 6 pack, just taking time.

Now what do you suggest for a workout plan? I would like to see some positive results in the next couple of weeks, which isn't usually hard for me. Doing push ups has really helped.

[kirk]

I've mostly been working on burning weight. But I am less then 15% body fat. I'm starting to form the full 6 pack, just taking time.

Now what do you suggest for a workout plan? I would like to see some positive results in the next couple of weeks, which isn't usually hard for me. Doing push ups has really helped.

These are impossible standards if you're at 15%...

[Eco]

Im not looking to become ripped in a week. I've been seeing improvement/results the last 2-3 weeks. I'm 8%, just had to go back and look

[ao_]

I finally was able to lift in the powerlifting trainers. Squatting feels so much better and I feel more connected with the floor. I really recommend people to get a pair if they have the extra money.

Ps. Cutting is shitty.

I am by no means big and I honestly have not really ever been successful at making good muscular gains (to my dismay), but I had found my dietary habits lacking in an ill-advised attempt at bulking up. For the last six weeks or so I have been cutting to counter the little belly I had added and have been keeping my calories at about 1700-1800 a day, allowing a cheat day about every tenth day or so (glorious). My diet has mainly consisted of Oats in the morning before exercising and then a stupid amount of vegetables and meat. The only real point I am getting at with this is how amazing it feels to eat an extremely clean diet and I have a great amount of appreciation for anyone who does this for an extended period of time.

[kirk]

I finally was able to lift in the powerlifting trainers. Squatting feels so much better and I feel more connected with the floor. I really recommend people to get a pair if they have the extra money.

Ps. Cutting is shitty.

I am by no means big and I honestly have not really ever been successful at making good muscular gains (to my dismay), but I had found my dietary habits lacking in an ill-advised attempt at bulking up. For the last six weeks or so I have been cutting to counter the little belly I had added and have been keeping my calories at about 1700-1800 a day, allowing a cheat day about every tenth day or so (glorious). My diet has mainly consisted of Oats in the morning before exercising and then a stupid amount of vegetables and meat. The only real point I am getting at with this is how amazing it feels to eat an extremely clean diet and I have a great amount of appreciation for anyone who does this for an extended period of time.

That's a pretty low number bro. I hope you're not that active and are eating a lot of protein.

[ao_]

I am moderately active and am still getting a gram per pound in the protein range. I am also being lazy in the aspect of doing cardio, so I think my calorie intake is pretty close to where it should be. I have always been skinny muscular and topped the scales at about 170, so when I put on some belly fat it looks awful because I am not huge in the upper body and cannot carry it properly.

[stile]

Eco, your question seems more related to bodybuilding than strength building. I'm just throwing stuff out here but you could probably do 1 leg squats (pistol squats) and turkish get ups to help with "core" strength. Honestly the best thing for you would be to join an actual gym where you can lift HEAVY weight. Squats, deadlifts, pressing, and bench pressing heavy weight will not only get you stronger, it will give you a strong core and improve your physique.

Looking "tone" is accomplished by having bigger muscles which are gained by lifting heavy weight. Case closed.

If you want your abs to show, eat less. Every starving kid in the world has a 6 pack.

Eating clean is undderrated. It's fucking expensive and time consuming which is why I have trouble maintaining a clean diet. Greens supplements saved me.

[Eco]

Alex/Kirk/ Joey

Would you mind drawing up a workout plan?
Struggling with order at the moment, feel like im not doing enough of one work out and too much of the next.

[kirk]

I am moderately active and am still getting a gram per pound in the protein range. I am also being lazy in the aspect of doing cardio, so I think my calorie intake is pretty close to where it should be. I have always been skinny muscular and topped the scales at about 170, so when I put on some belly fat it looks awful because I am not huge in the upper body and cannot carry it properly.

It's realistically impossible to avoid muscle loss on a cut, just making sure you don't lose more than you need to!

Eco, your question seems more related to bodybuilding than strength building. I'm just throwing stuff out here but you could probably do 1 leg squats (pistol squats) and turkish get ups to help with "core" strength. Honestly the best thing for you would be to join an actual gym where you can lift HEAVY weight. Squats, deadlifts, pressing, and bench pressing heavy weight will not only get you stronger, it will give you a strong core and improve your physique.

Looking "tone" is accomplished by having bigger muscles which are gained by lifting heavy weight. Case closed.

If you want your abs to show, eat less. Every starving kid in the world has a 6 pack.

Eating clean is undderrated. It's fucking expensive and time consuming which is why I have trouble maintaining a clean diet. Greens supplements saved me.

The uptake of micronutrients from supplements is sketchy. There's very little research to support the notion that multivitamins, as an example, are of any real utility. Some studies even portray them as possibly dangerous (due to certain synthesized micros like folic acid). Basically, I would still make sure to eat lots of veggies. I just invested in a decent blender and it was the best decision ever because it's mad easy to get lots of veggies into a shake/smoothie/juice.

Alex/Kirk/ Joey

Would you mind drawing up a workout plan?
Struggling with order at the moment, feel like im not doing enough of one work out and too much of the next.

If you give some information regarding every piece of equipment you have access to including the actual amount of weight. So for example you mentioned dumbbells, but how heavy are we talking?

[Eco]

Dumbbells- 25 (2) but i can add weights from bench to go to about 45
Bench- 150
Workout bench (depending on workout) - 200 or so.

[kirk]

Dumbbells- 25 (2) but i can add weights from bench to go to about 45
Bench- 150
Workout bench (depending on workout) - 200 or so.

Bench/workout bench? Are there weights associated with those? Like a barbell with plates?

[Eco]

Bench has seperate weights, take off and put on. but the Bench machine uses resistance bands and weights.

[tr4gik]

BarStarzz!@!*~

[mexicant]

[wintehs]

Can't tell if this makes the thread NSFW or not....

[Jstampz]

Supplement ideas?








And anyone have solid recipes for healthy, protein rich meals?

[stile]

I take Amin.o Energy for BCAA/Preworkout when I don't want to drink coffee. Other people really like Scivation Xtend for pre/intra/post workout recovery/endurance. I feel like it works for me. No scientific evidence that it works though and all proteins already contain BCAA's.

I take ON Creatine when I don't have to worry about water weight. I feel a lot stronger when I'm on it.

Source Naturals fish oil. I try to take at least 1-2 grams per day. There are different articles that recommend varying amounts of fish oil per day. I've seen articles that recommend up to 6 grams. I think 1-4 is a healthy medium. Especially if you're an athlete. My joints feel a lot better when I take fish oil.

I take NOW ADAM multivitamins and Amazing Grass Green Superfood. The reasons are both pretty self explanatory.

I'd say multi vitamins, fish oil, and protein powder are the most important to have. Creatine is cheap enough to buy too. The superfood and BCAA is just something I take because I can afford it. Drink coffee for preworkout.

As far as protein rich meals, lean meats and eggs are you friends. Fish has a good amount of protein also. I like cooking salmon fillets and eating them with teriyaki sauce. I cook bachelor style so I just throw some seasoning on my meat and eat it.

When you say supplement, that means in addition to your main meals. I take ON Gold standard whey, but I've heard there are other protein brands out there. I think the major problem people have with ON is the artificial sweeteners. I don't think there is any concrete evidence that artificial sweeteners are bad for you though.

[kirk]

I take Amin.o Energy for BCAA/Preworkout when I don't want to drink coffee. Other people really like Scivation Xtend for pre/intra/post workout recovery/endurance. I feel like it works for me. No scientific evidence that it works though and all proteins already contain BCAA's.

I take ON Creatine when I don't have to worry about water weight. I feel a lot stronger when I'm on it.

Source Naturals fish oil. I try to take at least 1-2 grams per day. There are different articles that recommend varying amounts of fish oil per day. I've seen articles that recommend up to 6 grams. I think 1-4 is a healthy medium. Especially if you're an athlete. My joints feel a lot better when I take fish oil.

I take NOW ADAM multivitamins and Amazing Grass Green Superfood. The reasons are both pretty self explanatory.

I'd say multi vitamins, fish oil, and protein powder are the most important to have. Creatine is cheap enough to buy too. The superfood and BCAA is just something I take because I can afford it. Drink coffee for preworkout.

As far as protein rich meals, lean meats and eggs are you friends. Fish has a good amount of protein also. I like cooking salmon fillets and eating them with teriyaki sauce. I cook bachelor style so I just throw some seasoning on my meat and eat it.

When you say supplement, that means in addition to your main meals. I take ON Gold standard whey, but I've heard there are other protein brands out there. I think the major problem people have with ON is the artificial sweeteners. I don't think there is any concrete evidence that artificial sweeteners are bad for you though.

Multis have yet to prove much empirical substance in terms of their absorption and/or health benefits. The "evidence" is highly mixed, and there is very little to support the notion that they provide any incremental benefit beyond the most basic diet (which, even in the Western world and its obsession with fast food, is incredibly easy and common to meet). Far too many studies show they are literally worthless, and some RCTs have tied synthesized folic acid (and vitamin E, I think) to higher rates of general mortality, and particularly via cancer. Based on the literature there is virtually no reason to take a multi, unless you are living in Africa and are malnourished.

Protein powder is not important to have unless you cannot get sufficient protein through whole foods. Protein powder is great because the amino profiles are typically top notch, but they are far from necessary. My stomach is progressively disliking lactose each year, so I've removed protein powder from my diet.

Fish oil is one of the few that I would argue is necessary for general health, unless you are an Inuit. People can use more Omega-3 FAs in their diet. Grass-fed beef can help as well.

[stile]

Either way regardless of what you choose to buy, make sure you get a quality multivitamin.

2 things to look out for is Iron and B-12 (cyanocobalamin). You don't want iron because mens' bodies can't process excess amounts and this could lead to health risks. Cyanocobalmin is a cheap form of B-12. Look for methylcobalamin next to the B-12.

Otherwise do research and read reviews. Tell your mama to cook some good whole foods for you and you'll be better off performance wise. Food and sleep are an athletes best friend.

Nap time!

[stile]

FWIW:
http://chriskresser.com/beyond-paleo-5? ... a6547cef8a

[Jstampz]

How to work out for DoD:

1. Two coffee makers, drink it cold through a funnel, or cold outta the pot with a straw with a ton of sugar and milk. Drink one while the other one brews. Never stop till you ache.

2. Chronic. Really good, potent shit, through a bong, vaporizer, or the classic doobie-oobie-oobie. Smoke weed everytime you die, to keep rage levels low, and creative thinking as high as you are.

3. Cigarettes. Smoke 3 smokes per scrim, one before, and 2 at break. Matches, smokes 6-8 cigarettes basically lighting one off the other to keep you sharp and focussed.

4. Hot Sauce. I get the XXX Franks Red Hot, and drink it straight outta the bottle. Hot sauce is said to give you a euphoric feeling, leaving you feeling on top of the TPG community.

5. Cocaine. This one is certainly not for everyone. Can make you lighting fast, and make you play 10 times above your level, for about 20 minutes. then you just feel like telling your life story to a stranger, and try your best to fight off a heart attack but WORTH it for playoff and championship matches.

6. Booze. Sometimes all the coffee and cigarettes and cocaine can leave you as shaky as wickedd after he's turned his demo's into TPG. That's why a nice shot of hard shit can make you loosey goosey, ready to jam. What about the rest of the bottle? No worries! Drink the rest, come on 1911, and find someone who said something you didn't like. Then when you wake up 3 days later, you can look back and think "Jesus WTF was i thinking?" lol's will follow.

7.Food. Only needed if you opted out of the cocaine option. Anything extremely sugary, or easy to prepare. You don't have time to get up and fuck around when youre locked into a serious 18 hour dod marathon.

*All these and more are included in my book, "TonyMontana's guide to dying a champion in under 2 years."

GTFO

[Jstampz]

I'm really looking into buying many of the main ON (optimum nutrition) supplements.

An ingredient I found in many mass building supplements was nitridextrin. It supposedly releases many carbohydrates into your body.

Right now I'm using Muscle Tech creatine from Walmart along with some kind of supplement made to spark nutrient intake, and GNC Amplified Whey.

I'd really like to try ON brands of Soy, Casein, Egg, and Whey proteins along with Amino Energy, BCAAS, and a few others.


I also would like to try Monster Multi

[stile]

Meh. Thats a lot of money.

[kirk]

I'm really looking into buying many of the main ON (optimum nutrition) supplements.

An ingredient I found in many mass building supplements was nitridextrin. It supposedly releases many carbohydrates into your body.

Right now I'm using Muscle Tech creatine from Walmart along with some kind of supplement made to spark nutrient intake, and GNC Amplified Whey.

I'd really like to try ON brands of Soy, Casein, Egg, and Whey proteins along with Amino Energy, BCAAS, and a few others.


I also would like to try Monster Multi

[Jstampz]

It is a shit load of money but if you buy it at different times you can cut the impact on your wallet in half

[Jstampz]

Any recipes one might enjoy?

[kirk]

Either way regardless of what you choose to buy, make sure you get a quality multivitamin.

I don't know if I made it clear, but based on RCTs and actual research, there may not be such a thing as a "quality multivitamin." As far as we can tell, that's a paradoxical term.

Invest in a blender and make veggie/fruit shakes. Pretty ecstatic with that investment myself.

It is a shit load of money but if you buy it at different times you can cut the impact on your wallet in half

It's a waste of money. You're being duped in an extravagant way.

The overwhelming majority of supplements provide ZERO incremental benefit over a proper diet and legitimate workout program. Period. The only justified supplements I can think of might be...

-Protein powder, only if you are not hitting sufficient protein without it.
-Creatine, only if your diet does not cover this on its own, and even then the benefits might not outweigh the costs.
-BCAAs, only if you are doing long-term periods of fasting (working out after a 16+ hour fast and not eating for hours after the workout).
-Fish oil, unless you're an Inuit.
-Any individual micronutrients which your diet is lacking.

[stile]

Creatine sells for like 15 cents per serving. The benefit far outweighs the cost.

[Beas]

Nice to see some people that actually understand the basics of supplementing your diet. Props stile and cpt. Kirk! But yes, the goal of a multivitamin can easily be matched and more by proper diet. I have one protein shake a day...one scoop of 24g ON whey right after my workout. ...the rest of my protein comes from food. Chicken, egg whites, almonds, natural PB, tilapia/salmon, calamari. I use very little salt on food, just enough to help balance my electrolytes if I'm going to be in the sun most of the day giving tennis lessons. I take a fish oil, whey protein 1 scoop a day, and what you two forgot to add.....a good pro biotic! And also one thing that needs to be emphasized.......drink plenty of water!! If you are going to take a multivitamin as well as other supps. and you aren't drinking at least close to a gallon of water a day, otherwise you are doing more harm than good in the long run. I also recommend every 6-9 months taking a liver cleanser such as milk thistle 1-2 bottle cycle just to detox and cleanse that hard working liver. I'd be glad to help anyone out with their diet or workout routine. I've been training off and on since I was 13. I've read a lot of books, articles and listened to others opinions and created my own ideology with what I've learned over the years. For newbies the best thing to do is ask the right people questions and research and read articles from credible sources. Most people in the gym do not know anything. also my first goal when I train someone for the first 2 weeks is to put much emphasize on proper form!! It is the rock of what I teach. With proper form and proper breathing you can have phenomenal results and also remember you do not grow/improve in the gym. Rest and recovery! Proper sleep is a must. You grow and improve when resting outside of the gym/living your life. Also creatine supplementing does not work for everyone. I naturally hold water in my body enough to where I don't need it. It also bloats me and I'm in the sun too much to worry about the hydration factor needed with it. Most people do not need creatine. But if your body naturally has the dry look a basic 5g a day creatine monohydrate will do great. And do not do the stupid loading phases of stupid amounts of like 20g a day the first week

[kirk]

Creatine sells for like 15 cents per serving. The benefit far outweighs the cost.

Talking about incremental benefit here beyond what you already gain in your diet. That is, how much muscle do you gain per 100 servings of supplemental creatine after a well-rounded diet is implemented? What if a year of supplementing creatine equates to 1/2 pound of muscle? A pound? Two pounds?

Kind of a matter of preference as far as what constitutes "worthy benefits," but I don't think this has been addressed specifically in the literature. Not that I have seen. Would be stoked to see if there was something, though...

[stile]

Beas, KTP.

KEEP TO PARAGRAPHS

[defiance]

Dearest workout Bros,

What are your best simple/homemade remedies for injuries? Fairly certain my knee is fucked up after all the mileage i have put on it from running.

Love,

my left knee

[kirk]

Dearest workout Bros,

What are your best simple/homemade remedies for injuries? Fairly certain my knee is fucked up after all the mileage i have put on it from running.

Love,

my left knee

Start barefoot running.

[defiance]

Dearest workout Bros,

What are your best simple/homemade remedies for injuries? Fairly certain my knee is fucked up after all the mileage i have put on it from running.

Love,

my left knee

Start barefoot running.

Walking up the stairs is becoming unbearable...THIS IS NOT A VIABLE SOLUTION

[kirk]

Walking up the stairs is becoming unbearable...THIS IS NOT A VIABLE SOLUTION

I'm talking about long-term. Rest first, barefoot run later. There will be virtually zero pain in your knee because the force is not being placed there with barefoot running; it is entirely absorbed by muscle.