gettin jaaaaaaaaaacked

[Reidak]

wooooooo

i always like to leave my new year's resolutions until a few days after the new year starts.

gonna get jacked

background..

i played competitive hockey since the age of 6, until i was 17. 10 years I spent as a goalie. For the most part I played on some really bad teams, so I got tons of action. We practiced alot too. basically it always kept me in good shape.

It has been about a year and a half since I stopped playing competitve. Still play occasionally but nothing serious. Maybe once or twice a month. Im not eactly out of shape but im not where I was a year and a half ago. Remind you that im 18 with a good metabolism so I have only lost a few pounds of muscle and gained a few pounds of fat, overall a couple pounds heavier but then again I have grown about an inch from 5'11 to 6'0 (160 lbs). Anyways, I figured now is a good a time as any to really get into working out. Got lots of testosterone to use while im still young, and its so much easier to set myself up good now than try to gain it in a few years.

I plan on eating healthier, no more fast food. More vegetables and lean proteins rahter than processed foods. Still, from time to time when I am on campus in downtown toronto and I need a bite ill pick up some garbage to eat. Im not going to be hardcore about it, its more of just a good guideline. Anything in moderation is okay in my books.

Ive been doing my own reading, hopefully someone more experienced can chime in on suppliments. Going to grab some no xplode (creatine) for a pre-workout supp, and cellmax for after (spelling?). I think the pre workout thing will help me with motivation. Like I drink it, an hour later I know that I should work out.

Im going to be working out in my basement. A couple years ago I had a benchpress.. didn't work out all that well. You really need a spotter if you want to get the weight up and my brother always slacked. He gets motivated easy, and loses it just as fast.

gave that thing away toa buddy

got replaced by a bowflex. i used it for over a month, about 7 weeks everyday. Followed it. Ate better. No results. imo wasnt effective.

going to sell that

What im going to pick up now is an adjustable bench, and a pair of adjustable dumbells. probs like powerblocks or whatever. I like the range of motion they give, don't need a spotter. Free weights work.

You can do alot with just them, especially since the given weights with powerblocks go up to about 130lbs each. Ill work up to that, obv.

tl;dr.

Cliff Notes:
Getting jacked
bowflex p.o.s
creatine ftw
+ev

[iolzizlyi]

got replaced by a bowflex. i used it for over a month, about 7 weeks everyday. Followed it. Ate better. No results. imo wasnt effective.

obv you don't realize that you can easily get jacked using a bowflex 20 minutes a day three times a week. i mean...tv doesn't lie...

creatine def works imo. drink a protein shake before and immediately after (within 30 minutes) for optimal muscle growth. and of course plenty of protein in your other meals. as far as all the other pills and stuff i dunno. but i do recommend a multi-vitamin also. that's all i use. oh and roids help. but they tend to cause brain tumors..

why don't you go to the gym? i mean yeah sometimes it's a pain in the ass waiting on machines, but they have everything you need and aren't too expensive.

[givememyleg]

got replaced by a bowflex. i used it for over a month, about 7 weeks everyday.

how long are your days?!?!?

[bigspenda73]

I'm getting "jacked" too....hopefully. So far so good, 5 days in and no cheating on my diet and I've worked out every day. Started at 170 lbs at 5"11 so I have some fat on me, much more than 18 months ago when I was 150 lbs.

I'm taking:
Creatine
l-glutamine
a lot of protein (300g+ a day)
minimal carbohydrates (mainly at breakfast and around the workouts)--no more than 100g a day. In total my diet has like 2200-2400 calories.

I've taken NO2 before, in fact the brand name NO2, and I didn't feel it was better (if not worse) than Creatine.

If you can, get a pull up bar in there and do a variety of lifts.

Also, the barbell would be nice for squats and dead-lifts, but those can be done with dumbells as well.

[jyms]

Bowflex is one of the best home gyms you can buy. Noxplode is the shit and it's not just creatine. The reason things didn't work last time was the nutrition. Eat right. 5 meals min, 40 gms per meal.

[Reidak]

maybe i wasnt kicking my ass hard enough on the bowflex.

I give you cred since I know you are/were (not sure) a trainer

I think if I go and pick up these suppliments, clean out the back room that i use. Really get it in tune, i might have better results with the bowflex

[Reidak]

jyms.. wheres the best place to pick up supps? im sure you are in the know.

[jyms]

Your in Scarborough right? Go to the Musclemag at Kennedy and 401 in the new mall on the east side. They have the experienced people. If you know what you want, then go to a GNC. I think Scarborough Town center has one, if not, they are everywhere. Better prices there, and get the gold card. The key to the Bowflex is forget that 20 minutes, 3 times a week crap. That's for fat housewives and out of shape old men. Do a workout. Hit it hard. Fuck the bicep concentration curls and lateral raises and press some weight. Bench press, squats, overhead presses and Lat pull downs or chins. Then if you still have the energy, do some other stuff.

[Reidak]

well i know people taking noxplode and they swear by it, so ill pick that up.

Thats apparently a pre-workout supplement

after that what should i be looking to get in me? Protein? If so, what should I be looking for in your opinion. If not, what else should i bet using

thats pre-post workout. Any things i sohuld be taking at the end of the day? beginning?

Im a young guy so im sure i don't need to go all out with this stuff. Ill take a centrum or something to make sure im getting all my vitamins

as for diet, as i outlined, more towards lean proteins, healthy veggies. Im not going to totally cut carbs but ill defintaley reduce them. Less sat fats to keep ticker healthy

I figure ill give the bowflex a second, honest run. I could sell it for probably $500 no problem, and reinvest that. but i might as well see if i can get good results with it before i take that route

[wufwugy]

So do you actually wanna get jaaaaaaacked or just become slightly leaner and slightly bigger with an asymmetrical physique while wasting money on impotent supplements and wasting taste buds on food changes that provide no body composition benefits?

[jyms]

Get the GNC Mega Men for vitamins. As for protein, get any name brand on sale, they are all basically the same. GNC's own brand is a great deal. It depends on what you want, MRP or protein drink. Just watch the cost per serving and how much protein per serving. You can get them with 50 servings and only 21 grams of protein or 25 servings with 50 gms. What is important is getting at least 35 or so gms per and 2 shakes a day. Shoot for 1.5-2 gms of protein/pound of body weight over 5 or 6 meals

[Galapogos]

Hey Jishu, speaking from personal taste, just go to a gym instead of buying all that stuff. I way preferred working out with top quality equipment rather than adjustable dumbells (they suck!) and stuff like that. Then again you might not care, that's just how I felt though. Plus going to the gym makes you feel focused.

[JL]

Plus going to the gym makes you feel focused.

QFT

Gym is way better than working out at home. At home, I always slack a lot. I cut my workouts short and go play poker instead.
At the gym, I slack less...lol.

[Miffed22001]

i need to lose 60 pounds, i fucking hate christmas.

Has anybody ever bought that cheap workout equipment you can get from local shops and stuff?

Because im moving im tempted to spend £45 on a cheap rower or something rather than pay for a gym membership but i dont wanna buy it and watch it fall apart after 1000m or some silly shit

[thizzSantaCruz]

does anyone know about the effects of taking creatine, working out and drinking are? I thought about adding some supplements to my work out routine but a buddy said when you take creatine you are not supposed to drink at all and idk Iif I can stop partying. Anyone have more info on this?

[jyms]

Go ahead. Creatine has nothing to do with alcohol. Creatine is a substance naturally occring in hte body. You body basically stores about 1/3 of the amount it's capable of. When taking it all you do is increase the stores in the muscle for use as ATP. Adenisine Triphosphate. And no, I did not google that.

[Miffed22001]

Go ahead. Creatine has nothing to do with alcohol. Creatine is a substance naturally occring in hte body. You body basically stores about 1/3 of the amount it's capable of. When taking it all you do is increase the stores in the muscle for use as ATP. Adenisine Triphosphate. And no, I did not google that.

not even the spelling ??

[mojoNOgo]

anyone out in internets world ever use HotRox ?
anyone know of a good fat-loss diet that wont eat your musclemass ?
^^ one that can be followed word for word and is realisticly achievable .

[jyms]

Yea I've taken the main ingredient Yohimbine before, as a stand alone supplement. It will help with fat loss. As for HotRox, I haven't. It may help, but it won't be a miracle worker. Use it for the last 10 not the first. As for diets that will help with fat loss and save your lean mass stores. Any low carb/High protein diet. Atkins is ok, but most don't want to get into Ketosis, nor have the ability to. So stick to very low carb (<100gms a day) and high protein and fiber. Get most of the fats from oils, eggs and avocados. Eat 6 meals a day, every one must be based around protein. All your carbs in the morning or immediately after working out.

[mrhappy333]

i need to lose 60 pounds, i fucking hate christmas.

Has anybody ever bought that cheap workout equipment you can get from local shops and stuff?

Because im moving im tempted to spend £45 on a cheap rower or something rather than pay for a gym membership but i dont wanna buy it and watch it fall apart after 1000m or some silly shit

Can you just go outside and walk? Ride a bicycle? Buying a cheap POS will not work.

[Reidak]

Im going to be picking up

-mega men multivitamin
- noxplode creatine
- protein shake or meal replacement, need to look more

weeeee

oh yeah, workout plan is
day 1 - day 1- do chest and triceps. then abs (always do abs)
day 2- back and biceps. then abs
day 3 - see day 1
day 4 - see day 2

rest a few days

I could possibly stretch it to 5 days a week, but i dont know what the cost/benefit there is in terms of gains.

[bigspenda73]

hate that workout for gaining muscle, like it for calorie burning I guess.

I'd do this if I were you

Day 1- Back/Bi's Abs
Day 2- rest
Day 3- Chest/Tri/Shoulders Abs
Day 4- rest
Day 5- Legs/Back/abs
Day 6-rest
Day 7-rest

It's basically a push/pull split with plenty of rest time.

Here's the difference, you completely fatigue the muscles each session. Also, don't do abs everyday, they need time to recover just like every other muscle (or you aren't doing them hard enough when you are working them out).

Give your muscles time to grow man, they need rest and nutrition to do that. Hit them as hard as you can and then let them grow.

[jyms]

Jishu, if this is anywhere near your old routine, I know why you failed.

[Reidak]

this was not my old routine, but it was sort of close to that.

I get that i need to rest the muscles, I posted that one to see what kind of reaction it would get. Im going towards something close to what spenda offered up.

Jyms, spenda, i kind of want to cycle a bit faster. Would it be dertrimental if say on day 7 i do day one exercises

to explain using spendas outline

Day 1- Back/Bi's Abs
Day 2- rest
Day 3- Chest/Tri/Shoulders Abs
Day 4- rest
Day 5- Legs/Back/abs
Day 6-rest
Day 7-rest

and what im thinking

Day 1- Back/Bi's Abs
Day 2- rest
Day 3- Chest/Tri/Shoulders Abs
Day 4- rest
Day 5- Legs/Back/abs
Day 6-rest
Day 7- back/bi's/abs
Day 8- rest
Day 9- Chest/Tri/Shoulders Abs
Day 10- rest
Day 11- Legs/Back/abs
Day 12-rest

etccc

[jyms]

I take it your splitting back into two parts and not just doing it twice. This is ok if you are doing upper back and lower, or if you are doing lats and then traps.

This is ok, if you look at the way you set it up, you actually will be resting each body part for 5 days. The only problem is with most peoples lives they tend to do the workouts around other things, so having leg day fall on Monday, then a Sunday and then a Saturday can be troublesome. But as far as rest is concerned it is fine.

You not only need to rest the muscles for a length of time before working them out again, but the nervous system cannot maintain strenuous activity like that without rest and nutrition. When the nervous system is overtaxed you will lose appetite or get cravings, you will be fatigued and get colds or sick.

[Reidak]

yeah ill do upper and lower split.

great explanation about the problems i could run into, and needing the rest

i think it would be good to start off with my proposed cycle, and if i run into resting problems i will add in another rest day

[bigspenda73]

you will be fatigued and get colds or sick.

funny you wrote this because I was going to ask you about it yesterday because I was feeling a cold coming on and it was pissing me off that I may miss a workout (think plyometrics with a cough....yikes).

Anyways, today was a day off and I feel a lot better, that is, besides the 77 I shot on the golf course this morning.

[Galapogos]

Day 3- Chest/Tri/Shoulders Abs

I really don't like the idea of putting these three together. They're too connected. Does this really work that well for you? My shoulders would be completely useless after chest and tricepts.

[bigspenda73]

Tri's aren't done individually

It's Chest/Shoulders and the tri's get worked hard.

[thizzSantaCruz]

One thing I have always struggled with is back exercises. I hit the row machine, and do the free weight exercise where you have a knee on the bench and have your back straight while lifting the weight up with your elbow bent (if that makes sense). What else can I be doing to strengthen my back?

[bigspenda73]

PULLLLLLLLLLLLLLLLL UPS

i don't even think there's a close second...oh yea

DEADDDDDDDDDDDDDDLIFTS

[Reidak]

im going to fire up some pictures later tommorow probably

sfw ones. just to keep track of where i am at and how far i have come hopefully.

getting... jaaaaaaaaaaaaaaaaaaaaaaaaacked

[jyms]

Yea Cruz, if you can do even three chins start with those before any back set. Other great back movements are bent over rows, dead lifts and lat pull downs. For the first two, you absolutely must have good form, for the third, never, never do them behind the neck. if you like rows, try wide grip, narrow grip and underhand grips for variety and pulling in other muscles you may not be using.

[Kevintensity]

i recommend Animal Pump as a preworkout creatine mix

havnt tried NOxplode, but i've used this stuff going on 6 months now
gives great pumps, energy and focus

lifting FTW

one routine that worked well for me is doing chest then tris
back with bi's
legs
shoulders/calves/traps (with a few days between legs obviously)

also, bodybuilding .com has exercise video howto's, lots of articles and stuff

[thizzSantaCruz]

PULLLLLLLLLLLLLLLLL UPS

i don't even think there's a close second...oh yea

DEADDDDDDDDDDDDDDLIFTS

Yea Cruz, if you can do even three chins start with those before any back set. Other great back movements are bent over rows, dead lifts and lat pull downs. For the first two, you absolutely must have good form, for the third, never, never do them behind the neck. if you like rows, try wide grip, narrow grip and underhand grips for variety and pulling in other muscles you may not be using.

Huh I always though pull ups were for your biceps. Should I be gripping the bar so my fingers are away from me or facing me or does it matter? And whats dead lifts? Picking up anything heavy?

[bigspenda73]

towards and away, wide and narrow

there are 4 sets, and it''ll rip your back apart if you do them properly.

[jyms]

The closer the hands, the more you recruit the biceps. Underhand grip uses biceps more than overhand. Use them all, find what works. Back is probably the hardest for people to learn how to work properly. Don't find the exercise that you can do the most reps, find the one you feel the most in your lats. learn to squeeze at the top, like your trying to squeeze a tennis ball between your shoulder blades. Just try it sitting in your chair, put your arms straight out to the sides, then draw your elbows in to your ribs or hips, and squeeze your back muscles together like your trying to pinch the ball and hold it. That is the feeling you need to find when working out, but it takes time. You will know more in a day or two after your workout.

[Reidak]

K jyms.. today i went to gnc and picked up the mega men multivitamin .. 180 caps for $32.99 (gold card price) and 1.81 lb (820g) tub of noxplode for $70 (gold card price).

what do you reccomend from www.gnc.com as for the best protein supplement bang for the buck. I don't want it to taste like complete ass, so i would probably spend a bit more to keep away from the cheap nasty stuff, if there is any like that

[bigspenda73]

get the vanilla big ass tub...pretty cheap per shake in the long run. It's what I go through monthly.

I think I take at least 5-6scoops a day because I just have trouble finding 6 meals full of 40+ grams of protein, especially snacks when I am at work.

[Reidak]

im 160 lb and jyms reccomended 1.5-2g for every pound.. meaning ill be needing 240-320 grams of protein.

im looking at muscle milk and it reminded me of this..
http://www.youtube.com/watch?v=4JMOh-cul6M

i see it has creatine and shit in it. if im already taking noxplode i doubt i need any more. i dont want to be taking too much anyways.

im looking at the serving size, amount of protein per scoop. kind of hard to figure out what my best bet is.

[bigspenda73]

Can we once and for all also jyms have your recommendation on pre and post workout nutrition.

what I mean is what combo of carbs/fats/proteins should be in our preworkout shake and post as well.

[Reidak]

MUSCLE MILK (must have seen video)

[jyms]

Ok, what I buy is the GNC Mega Whey or Mega MRP, chocolate, only chocolate. The wife likes the strawberry and I can't stand the french vanilla, since it tastes like melted Ice cream. best bang for the buck unless there is something more name brand on sale, like EAS. Don't get anything with Creatine in it, not becasue you are already taking it, but because you are paying for it when you don't neeed it. It won't hurt you to take more, since you will piss out anything the body can't store, and it may cause some stomach upset.

As for pre and post nutrition.

For losing weight, nothing an hour before your workout, and a shake immediately after with your creatine at about 3:1 carbs and protein. If you are on a low carb diet, this is the only place to take you carbs safely, and in the meal 1 hour after. For very low, Atkins style, anabolic diets, just take whey protein. Wait 1 hour after your cardio though, to take your whey protein drinks and keep your carb consumption to before 4 pm or so.

For gaining muscle. I would take a shake before your workout, as close to working out as your stomach can handle, I would even drink 1/2 of it during, since most guys trying to gain, do not want to become catabolic and most are typically high metabolisms. Then a shake right after, since your muscles need quick nutrition right away to start the repair process. High metabolisms will rob muscle to repair muscle quicker then guys needing to lose weight.

No fats pre or post workout at all. The key to workout nutrition is to get protein into the blood stream for repair and building new muscle, and fat slows the digestion process. Carbs fill the muscles with glycogen and pretty much every gram you eat right before and after cannot be converted to fat, since insulin will fill muscle stores first and foremost.

If you are taking creatine, it's best used in the shake right after your workout. It is absorbed best when combined with carbs and whey at a 4:1 ratio. When loading, take two of your four doses right before and after. If you are on low carb or no carb, it is still better to take it with whey alone, since whey protein still causes small rises in insulin.

[Reidak]

Another solid post, ive bookmarked this thread again on my laptop :P

The creatine im taking is noxplode, its a mix that you are supposed to take 15 to 1 hour before the workout, depending on hwo fast it hits you (apparently gives focus, better pumps.. etc. see how it works)

so your saying take some after my workout too? Or would that just be a waste for me. Its kind of expensive (40 servings for $80, or two bucks a pop)

and after ill load up on my protein shakey shakes!!

[jyms]

Yea that's basically just for creatine monohydrate. Teh problem with No xplode is it is also a NO2 supplement too. So in order for the NO2 to be in the system and give you the pumps and vascularity your going to get, it need time. It may not be good to take with protein either. That is basically a supplement specific time to take it. i would go with the bottles directions since you will get a lot more form the NO2 than the creatine in the short term.

[Reidak]

yeah it says for the best reuslts to take it on an empty stomach (2 hrs after a meal or 1 hrs after a shake) and wait about 30-45 minutes before training. This is for an on training day

Jyms. This stuff isnt cheap, so on my off training days would i be wise to just supplement say a creatine pill? if they exist or whaever. Also since im not training i dont really need the caffiene in it

[bigspenda73]

really important question trainer, how are we getting a 4:1 carb ratio in a shake?

I usually do 8oz milk 1 cup yogurt 2 scoops of protein for a post workout shake, pre is 8 oz water, 1 cup yogurt, 1 scoop protein.

Where are all the carbs coming from, I used to take carbogain (which was monodextrose) is that what you are referring to?

[bigspenda73]

yeah it says for the best reuslts to take it on an empty stomach (2 hrs after a meal or 1 hrs after a shake) and wait about 30-45 minutes before training. This is for an on training day

Jyms. This stuff isnt cheap, so on my off training days would i be wise to just supplement say a creatine pill? if they exist or whaever. Also since im not training i dont really need the caffiene in it

recovering is as important (if not more so) as your training. The muscles have to grow, and they do that for a while, not just right after your workouts.

I'd stick to what jyms and the directions on your supplements tell you, they are there for your best interests.

[wufwugy]

Seems that spenda and jym have some clue as to what they're doing. Which is hard to do since there's about as much fabricated dogma in the exercise/diet community as in the religious community.

Only do pullups (or any other back exercise) before deadlifts if you want increased likelyhood of injury.

When it comes to training templates, sooooo many work, but they only work when intensity, volume, and recovery are adequate. Many programs that could work don't simply because one of those three are eluding the trainee.

As far as easily accessible programs, the best overall are probably gonna be Westside variations and Doggcrapp variations. Just skimming over the models in this thread, they look like MaxOT variations, which is a decent program.

I've done nearly everything. From a one lift a day variant all the way to fullbody everyday, and I got bigger and stronger from them all. This is where an understanding of the theories of Supercompensation and Fitness/Fatigue comes in handy, as well as experience under the bar, in the kitchen, and in the bedroom, and what the deviations in 'feel' affect how I trained.

God I so can't wait to start lifting again.

[Reidak]

GETTIN JACKEDDD

starting tommorow or thursday, boys.

O ya.

I was wondering if it would be a waste of money to pick up one of those electronic body fat calculators? I think it would be a sweet side project besides just getting jacked. Id estimate by bf% at 15 or 16.. maybe get it down to 10 or 11 in 4 months.

[jyms]

Yea, basically that's the best for getting insulin spikes. i wouldn't worry as much since we are taking whey and trying to lose fat. Getting extra carbs in the shake may offset some of the work you are doing when trying to cut up. Go with however you take your shake typically, and worry more about balancing your other meals. The one thing you don't want to do is slow the absorption of the pre or post workout shake or meal.

Yea Jishu, I would buy a cheap bottle of Creatine Monohydrate to take with a couple shakes a day, that way you can load cheaper too. It's only a powder, and it is gritty as hell, but if you guzzle it with some Crystal light or your prtien drink it's easy enough. What I do is mix some crystal light in a fruit juice jar, and stir it vigorously and then turn the bottle completely upside down and drink it slowly. Creatine does not dissolve and sinks to the bottom fairly quickly. So buck up and get 'er done. If you mix it in your protein drink, you need to put some water or juice in that cup when done and swish it around and drink that too. Waste not, want not.

[Reidak]

I think this is what im looking for

As a dietary supplement, mix one heaping teaspoon (6g) with water immediately following your workout.


Supplement Facts
Serving Size 6 grams
Servings Per Container 33
Amount Per Serving % DV

Creatine Monohydrate 5.00 g **
L-Glutamine 250.00 mg **
Taurine 250.00 mg **
Glycine 250.00 mg **
L-Arginine 100.00 mg **
L-Methionine 100.00 mg **
** Daily Value (DV) not established

cheap stuff too. this stretches my no xplode to 80 days! I feel better.

Btw.. mega men vitamin is a shockingly huge pill!

BTW.. Switching from tkaing a scoop of no xplode costs me $2 a day, and this creatine supp cuts it to about $1.10. Now 90c a day isnt a really huge difference but it does add up. So i will ask the essential question:

am i losing any non-negligeble gains by going noxplode on training day, then straight creatine on my off day? I mean for about a buck a day, if im giving up anytihng notable i might as well bite the bullet a little bit but i dont mind if the gain is worth a dollar a day.

[mcdonough22]

I don't really know about the supplement stuff, but as for your program, go to crossfit.com and follow the workouts of the day. Just do it. I'm 39 and I'm stronger than ever and I've only been Crossfitting for about 4-5 months. I don't even use supplements, just eat whatever my wife puts in front of me then ask for more. You should probably do the same, it's a lot cheaper.

[Reidak]

mcdonough

ill look into your site for sure. I use a bowflex home gym and im sure i can adapt some exercises from there.

as for the supps.. heres how i look at it

even if they do nothing for me, after i drink a couple sick protein shakes and drink a creatine sup that i know i need to work out a half hour later.. ill be motivated to kick my ass for an hour on my bowflex that day. And after I kick my ass, ill want to drink my protein and eat healthy to make max gains.

Evne if it was drywall dust, that incentive motivation is enough to make me want to spend the cash. Its not like I have to pay gym fees. After protein and stuff ill probably be paying $2 to $3 per day in supplements. And this stuff will give me an edge.

thats my look at it.

Jyms question -

what are your thoughts on buying supplements via ebay

theres a 99.9% positive feedback, 22,000 sales.

Selling 2x5 pound jugs optimum nutrition brand, 160 combined servings @ 25 gr protein each. 4,000 grams protein, i think i will probably need to be supping 75g pper day on avg, meaning it will last 53 days on average. Some days i will use less, others i will use more. So thats 53c/day for 75g of protein

sounds like im selling it :P

[Reidak]

mcdonough

ill look into your site for sure. I use a bowflex home gym and im sure i can adapt some exercises from there.

as for the supps.. heres how i look at it

even if they do nothing for me, after i drink a couple sick protein shakes and drink a creatine sup that i know i need to work out a half hour later.. ill be motivated to kick my ass for an hour on my bowflex that day. And after I kick my ass, ill want to drink my protein and eat healthy to make max gains.

Evne if it was drywall dust, that incentive motivation is enough to make me want to spend the cash. Its not like I have to pay gym fees. After protein and stuff ill probably be paying $2 to $3 per day in supplements. And this stuff will give me an edge.

thats my look at it.

Jyms question -

what are your thoughts on buying supplements via ebay

theres a 99.9% positive feedback, 22,000 sales.

Selling 2x5 pound jugs optimum nutrition brand, 160 combined servings @ 25 gr protein each. Costs $100 shipping included. 4,000 grams protein, i think i will probably need to be supping 75g pper day on avg, meaning it will last 53 days on average. Some days i will use less, others i will use more. So thats 53c/day for 75g of protein

sounds like im selling it :P

[thizzSantaCruz]

hate that workout for gaining muscle, like it for calorie burning I guess.

I'd do this if I were you

Day 1- Back/Bi's Abs
Day 2- rest
Day 3- Chest/Tri/Shoulders Abs
Day 4- rest
Day 5- Legs/Back/abs
Day 6-rest
Day 7-rest

It's basically a push/pull split with plenty of rest time.

Here's the difference, you completely fatigue the muscles each session. Also, don't do abs everyday, they need time to recover just like every other muscle (or you aren't doing them hard enough when you are working them out).

Give your muscles time to grow man, they need rest and nutrition to do that. Hit them as hard as you can and then let them grow.

This routine sounds good, I just got a couple questions. When you are working out your biceps are you doing anything else besides curls? How long are you at the gym for each of these sessions? Seems like I could get it done in 30 minutes or less which almost seems too short.

[jyms]

Cruz, post a workout and I can point out things to fix. Spenda has actuall exrcises and such for each day of the week. His workouts are quite long actually.

Jish, great idea on the supplements. I do the same thing, since they seriously don't make tons of difference. Creatine works, NO2 works, but your not going to get 10lbs a month because of them. They may make a difference of about 2 lbs a month or so when using them with a proper routine, but if they keep you on a schedule, eating right and working out, they have done the job. It's about cost to effect, how much would you pay for two lbs a month, on top of the two or three you may gain?

eBay rocks if you find a great source, and if you know eBay, your fine. Optimum is a newer line that has great quality. I used to buy Muscletech stuff there, because the american stuff was better, until they banned MaHuang.

I have an electronic BF% scale, and it works great. I posted about it in the other thread we had a month or two ago.

[BigLRIP]

hate that workout for gaining muscle, like it for calorie burning I guess.

I'd do this if I were you

Day 1- Back/Bi's Abs
Day 2- rest
Day 3- Chest/Tri/Shoulders Abs
Day 4- rest
Day 5- Legs/Back/abs
Day 6-rest
Day 7-rest

bigspenda,

Could you please go into what specific exercises you are doing for each of these days. Also how many sets/reps. Also, how long does each workout take approx?

[bigspenda73]

hate that workout for gaining muscle, like it for calorie burning I guess.

I'd do this if I were you

Day 1- Back/Bi's Abs
Day 2- rest
Day 3- Chest/Tri/Shoulders Abs
Day 4- rest
Day 5- Legs/Back/abs
Day 6-rest
Day 7-rest

bigspenda,

Could you please go into what specific exercises you are doing for each of these days. Also how many sets/reps. Also, how long does each workout take approx?

That's an old workout when I didn't have a lot of time, and it was done at a gym. I do something completely different now, but here that one is.

Back/Bis (setxreps)
1. Dead-lifts 4x5
2. Superset Chin-ups 4xmax(4 variations) with bent-over-rows4x8 (4 variations)
--Variations are through grip (palm facing/palm away/close&narrow)
3. Lat pull-downs 4x8
4. One-legged bent over one-arm rows 3x8-12
5. Barbell curls 3x8-12
6. Concentration curls 3x8-12
7. Hammer curls 3x8-12

Chest/Tri's
1. Bench Press (sets/reps vary)
2. Superset Push-ups (4 variations) 4xmax with cable cross-overs 4x8-12
-Variations are regular/military/diamond/wide
3. Close-grip bench press 3x12
4. Military presses 3x8-12
5. Lateral lifts (infront and to the side) 3x8-12
6- Triceps kickbacks 3x12
7. Triceps extension 3x12

Legs/Back
1. Deadlifts
2. Squats
3. Pull ups
4. Calf Raises
5. Pull Downs
6. Lunge variations

[JL]

Legs/Back
1. Deadlifts
2. Squats
3. Pull ups
4. Calf Raises
5. Pull Downs
6. Lunge variations

Deadlifts and squats on the same day? I wouldn't recommend that, unless you are going quite light.

[jyms]

Are they stiff legged or full on Deads. It makes a difference, one is for the lower back and one is for the hams. The order of the exercises matters and so does the set and rep scheme.

[bigspenda73]

I don't do that split anymore,

Used to be stiff-legged dead lifts

Now my split is this

Day 1- Chest/back
Day 2- cardio
Day 3- arms/shoulders
Day 4- cardio
Day 5- legs/back
day 6- cardio
day 7- recover

[Reidak]

so apparently whey protein gives you some bad gas. This is bad because i go to school 5 days a week, most classes being in a room with 500 people. I don't really feel like nuking my section.

Tips? My body will probably get used to the shakes and excess protein after a couple of weeks, so maybe i sohuld hold off of the shakes until i come home, or pick up some beano stuff.

[Reidak]

how much water should i drink per day while taking in 240g protein?

[bigspenda73]

I drink 4-5 liters a day, I think that's just over a gallon.

Add in 1-2 Diet Dr. Pepper's and a cup or 2 of milk and that's my liquid intake for a normal day.

[salsa4ever]

TJ and friends,

if I'm going to acquire a protein powder to help in trying to build muscle mass (a friend is offering me some for free), what am I looking for?

obviously protein would be important... but what else should I find in the nutrional information to make it a good supplement to use?

I'm 64 kgs, dancer's body, trying to just bulk up a little bit

[jyms]

Get an MRP, (meal replacement powder) Not just whey protein. If you are looking to supplement with more protein, you can either have whey shakes with a snack, or and MRP alone. Just whey alone will not feed the muscles and your metabolism. Make sure the protein is whey, and you should be good. They don't really add much other than vitamins and minerals so you should be good. 35gms of protein a serving, give or take, would be good too.

[salsa4ever]

thanks!

what about babies? are they good for building muscle?

[jyms]

high protein.

[thizzSantaCruz]

Cruz, post a workout and I can point out things to fix. Spenda has actuall exrcises and such for each day of the week. His workouts are quite long actually.

My old routine was something like this.

I'd go to the gym every other day. Start out with free weights and do 3 sets of each of the following: hammer curls, the shoulder exercise where your arms are straight and you lift them up pointing out from your body, tricep exercise where you hold the weight behind your head and straighten your arms, bent arm row.

After that I would use the machines. I would try 3 sets of the military press, row machine with weight for my back, lat pull down, bench press, and bar dips.

I would also do some sit ups. Some days I would focus more on my back and other days more on my chest. I never had any leg exercises.

[jyms]

ouch

[bigspenda73]

Im perfect through 14 days people!!

Ship it, 2 weeks down, 10 more to go!!!

[bigspenda73]

yea, Cruz, I don't like that one bit.

You realize you can work multiple muscles simultaneously right?

That's why I love pull-ups/push-ups/squats/deadlifts. You can really work out more than just one body-part/muscle at a time.

[thizzSantaCruz]

Yea thats why I am trying to alter my routine. Today I started my new regiment and as you guys suggested I focused solely on back and chest. On Wednesday I will do arms and shoulders. Today I did a bunch of different pull-ups with different grips. Did some bent over one armed row, some row machine, lat pulls, bench, incline bench, and military press. I also did some push-ups.

Does that sound good for a routine? Also I started loading for creatine and someone told me I am supposed to drink a large quantity of water with it. Anyone know exact numbers?

*edit* hows salmon for nutritional value?

[Reidak]

yeah jyms whats the deal with loading? I bought the purple GNC creatine pills, 120 for $32

ingredients:

kre-alkalyn (buffered creatine) 750 mg
l-glutamine - 15 mg
sodium phosphate - 5mg
potassium " "

so when im loading, if i have to, how many should i be taking per day, and for how long?