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post #1071 of 4931 (permalink) Old 08-06-2010, 04:01 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Father Flex View Post
It is extremely difficult to give advice with no background information. How active are you? What is your weight, height, body type? Tell me a little bit about your diet, your goals, etc,.

Generally for a guy like me that stays in fitness model condition, I try to get about 300 g of carbs and 1 g of protein per lb of bodyweight. 2 g of protein per lb of bodyweight is a bit excessive.

Of course consuming 2 g/per lb of bodyweight isn't bad but you can consume the same amount of calories in a day by lowering the protein intake and upping CHO's and receive more benefits.
o ok cool, well i weighlifting like 3 times a week, might try doing a 4 day split soon though, i weigh 150 pounds and i'am 5'6", not sure what you mean by body type . my diet mostly on a daily basis will consist of carrots, chicken, fat free milk, protein powder, banana, almonds, olive oil, corn tortillas and of course water . Right now i get like between 265-280 grams of carbs a day and between 212-220 grams of protein a day and 53 grams of fat a day. my goals right now is just to gain muscle and strenght, i'am not doing any cardio right now cuz i don't want to risk jeopardizing my muscle gains. i do plan on maybe doing that later this year to start losing more fat to get that ripped look but right now i want to get the muscle first cuz i don't want to get ripped and then there isn't no muscle to show. not sure if it possible to lose fat and gain muscle at the same time. i heard many different things like bulking up and cutting so yeah.

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post #1072 of 4931 (permalink) Old 08-06-2010, 04:05 PM
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Re: Workout/Staying in Shape Thread

Good session.

Times were as follows -

2 miles in 3:55, 1 mile slow pedalling recovery, 1 mile in 1:55, half mile sp recovery, 800 metres in 54

5 min rest

2 miles in 3:54, 1 mile slow pedalling recovery, 1 mile in 1:54, half mile sp recovery, 800 metres in 54

16 miles including warm up/warm down
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post #1073 of 4931 (permalink) Old 08-06-2010, 11:53 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by RatedRudy View Post
i'am not doing any cardio right now cuz i don't want to risk jeopardizing my muscle gains. i do plan on maybe doing that later this year to start losing more fat to get that ripped look but right now i want to get the muscle first cuz i don't want to get ripped and then there isn't no muscle to show. not sure if it possible to lose fat and gain muscle at the same time. i heard many different things like bulking up and cutting so yeah.
Doing cardio work and resistance training means you don't get the full benefit of either but you can find the right balance between strength and size gains and weight loss.


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post #1074 of 4931 (permalink) Old 08-07-2010, 11:03 AM
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Re: Workout/Staying in Shape Thread

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Originally posted by RatedRudy:

i'am not doing any cardio right now cuz i don't want to risk jeopardizing my muscle gains. i do plan on maybe doing that later this year to start losing more fat to get that ripped look but right now i want to get the muscle first cuz i don't want to get ripped and then there isn't no muscle to show. not sure if it possible to lose fat and gain muscle at the same time. i heard many different things like bulking up and cutting so yeah.
It's much easier to see the results through cycles of bulking & cutting, to be honest. Trying to find a regimen, diet, or strategy that allows you to do both will just absolutely consume you. Simply put, one is detrimental to the other.

To cut or lose weight, your body needs to be in a caloric deficit. To bulk or gain mass, your body needs to be in a caloric surplus. It's really as simple as that.

Sure, you'll get gurus who come by & compare "good" carbs to "bad" carbs, etc. But the fact of the matter is, it's just simple mathematics. It's all about calories in versus calories out. It's what you take in versus what you expend.

Judging by your post, you want to look bigger. You want a considerable gain in mass. If that's correct, then just keeping hitting the weights. Hit 'em heavy & him 'em often. High volume. But you'll need to eat big too, otherwise you're just burning the candle at both ends, and you'll wear yourself too thin.

Eat. Train. Eat. Sleep. Eat. Train. Repeat.

^^ Basically.

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post #1075 of 4931 (permalink) Old 08-07-2010, 07:47 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Something Savage View Post
It's much easier to see the results through cycles of bulking & cutting, to be honest. Trying to find a regimen, diet, or strategy that allows you to do both will just absolutely consume you. Simply put, one is detrimental to the other.

To cut or lose weight, your body needs to be in a caloric deficit. To bulk or gain mass, your body needs to be in a caloric surplus. It's really as simple as that.
I had a BodPod scan about 12 months ago before dropping weight and that's basically what the guy said as well, and it works. BodPod is like a giant egg you sit in and it measures you body's volume. You then do a resting metabolic test for 10 minutes to see how your metabolism works in a resting state. He calculated that for me to lose weight I'd have to consunme 2,500 calories a day, or less. In theory, I could KFC every day, as long as it totaled 2,500 calories.

And for those not wanting to sabotage their gains by doing cardio, drink a protein shake before your cardio workout. You muscles will feed on that whilst you burn fat. You either cut or bulk as you can't really do both effectivily. Somthing has to give.
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post #1076 of 4931 (permalink) Old 08-07-2010, 08:01 PM
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Re: Workout/Staying in Shape Thread

22 miles on the trainer for me today. Hoping to actually bother getting off my arse and going out for a ride tmr though.
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post #1077 of 4931 (permalink) Old 08-07-2010, 09:04 PM
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Re: Workout/Staying in Shape Thread

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So, here's my new split that I'm digging a lot

Day 1 - Shoulders/Back
Day 2 - Legs
Day 3 - Off
Day 4 - Chest/Triceps
Day 5 - Shoulders/Back
Day 6 - Legs
Day 7 - Off

For anyone wondering, I get a lot of my chest size from incline db presses and weighted dips. Flat bench might be the most overrated chest mass building exercise. That is of course my 2 cents as I know a lot of people want to know how to build a thick and dense chest.

Anyways, my main focus right now is building up my incline db press to the 120 lbers for 8 reps, weighted pull ups, weighted dips, and squatting 385 at proper powerlifting depth.



Yeah. Exactly how I feel. People should do some research then if they don't understand the information, that is when they should post for some help. Seems as though a lot of people put in little to no effort but expect some of the veteran recreational lifters to piece together a diet and training program for them. Tis' a shame.



Nice. I've read up on that a bit and know a couple of guys that use natadrol. None of that stuff is for me but let me know how it goes.

Ive scrapped the flat bench myself over the last couple months and have really been focusing on incline. Its been a neglected exercise of mine and i weakness ive needed to fix. Im really digging it more than flat. I was wondering though about the strength carryover to flat? Meaning if you say go up 50 lbs in incline, will your flat bench also have increased as well... even if you havent been doing it? Or are the gains just angle specific?
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post #1078 of 4931 (permalink) Old 08-07-2010, 09:11 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Something Savage View Post
It's much easier to see the results through cycles of bulking & cutting, to be honest. Trying to find a regimen, diet, or strategy that allows you to do both will just absolutely consume you. Simply put, one is detrimental to the other.

To cut or lose weight, your body needs to be in a caloric deficit. To bulk or gain mass, your body needs to be in a caloric surplus. It's really as simple as that.

Sure, you'll get gurus who come by & compare "good" carbs to "bad" carbs, etc. But the fact of the matter is, it's just simple mathematics. It's all about calories in versus calories out. It's what you take in versus what you expend.

Judging by your post, you want to look bigger. You want a considerable gain in mass. If that's correct, then just keeping hitting the weights. Hit 'em heavy & him 'em often. High volume. But you'll need to eat big too, otherwise you're just burning the candle at both ends, and you'll wear yourself too thin.

Eat. Train. Eat. Sleep. Eat. Train. Repeat.

^^ Basically.
o ok cool, that makes a whole lot of sense, thanks man

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Marking for: Cody Rhodes, The Miz, Zack Ryder, .


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"IAM GONNA GO AHEAD AND ACCEPT THE AWARD ON BEHALF OF MYSELF, I'LL LIKE TO THANK JESUS, THE ACADEMY,...... ILL LIKE TO THANK TEAM JACOB,..... AND ILL LIKE THANK EVERYONE'S FAVORITE PLACE PUERTO RICO, .. AND MOST OF ALL, ILL LIKE TO THANK ..............ME CARLITO, THANK YOU VERY MUCH"

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post #1079 of 4931 (permalink) Old 08-07-2010, 09:21 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Something Savage View Post
To cut or lose weight, your body needs to be in a caloric deficit. To bulk or gain mass, your body needs to be in a caloric surplus. It's really as simple as that.

Sure, you'll get gurus who come by & compare "good" carbs to "bad" carbs, etc. But the fact of the matter is, it's just simple mathematics. It's all about calories in versus calories out. It's what you take in versus what you expend.
Thats a pretty archaic way to think of it and while it usually works for the majority of people there are a bunch of other factors that can make weight loss very hard. Telling people that you eat less and you will lose weight can lead to problems where they find themselves not having the cuts they desire so they keep eating less and less.


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post #1080 of 4931 (permalink) Old 08-07-2010, 10:54 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Sticksy View Post
Telling people that you eat less and you will lose weight can lead to problems where they find themselves not having the cuts they desire so they keep eating less and less.
He's not telling people to eat less, he's telling people to eat correctly. Huge dufference. You can eat all day as long as you eat the right foods.
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