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post #3771 of 4931 (permalink) Old 08-22-2013, 12:34 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Skyfall View Post
http://www.bodybuilding.com/store/opt/whey.html

$28 for 2 lbs. that should last you at least 1 month if all your meals are protein shakes. I literally buy 1 tub of protein per year. I might have 1 shake per week (at 1 scoop), but even at 1 shake per day, you'll last 2 months easily.

http://www.bodybuilding.com/store/univ/gain.html

even less $$$ for more muscles.

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I see that's bodybuilding.com

It costs an arm and a leg to get stuff shipped here in Canada

THERE IS ONLY ONE DIAMOND IN THE BUSINESS AND HIS NAME IS TITUS O'NEIL

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post #3772 of 4931 (permalink) Old 08-22-2013, 08:48 PM
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Re: Workout/Staying in Shape Thread

Ok guys, I'm in serious shit cause I've been taking serious mass. I need some advice.

So about 5-6 months ago I started taking serious mass. Back then I was 150 pounds (think fuck!) and couldn't lift shit in the gym. Today I can curl 15 pounds heavier, bench 40 pounds more, squat 40 more and a whole bunch of other numbers have gone up. So what's the problem? Well, I'm 174 pounds is what!

Now, when I look at myself in the mirror I've put on some weight. Although, it's not much. It's not like belly's all out there but there is fat. Some. Okay, alot. I put on 24 freaking pounds in 6 freaking months. The thing is though, I'm noticed so much increase in size overall. Belly fat aside, my back has gotten wide and my arms and chest bigger. Even firmer! But I know at 4 pounds a lot, if 1 pound of it is muscle that's a lot.

I know it's time to cut. And I'm gonna start from next week. I'm gonna make my workouts even more intense and add an extra day of cardio. Also, I need to do abs. I'll be honest, I neglect abs the way some guys neglect legs. Maybe that's the reason for the the belly? My problem is though, is that I still have a partially used bag of serious mass that I just bought last week I can't afford protein right now and it's very difficult for me to meet my protein requirements with food alone. It really is.

So, what I'm asking is, would anyone still recommend taking the remaining serious mass? I plan to really, really hit the weights hard and bring up cardio.

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post #3773 of 4931 (permalink) Old 08-22-2013, 09:13 PM
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Re: Workout/Staying in Shape Thread

What are your lifting numbers? How many calories are you taking in? You taking any other supplements? That belly just sounds like you're overindulging calorie wise, especially taking in 250 g carbs a serving - shit! If you just eat maintenance calories or slightly more, hit the right macro levels (protein especially) and focus on strength, that belly will go down in time and muscle will build itself. I know you say you can't afford protein but you might just have to try and prioritize it. Build your shit around the big slow lifts - deadlift, squat, bench, overhead and the STRONGTH will come. Since christmas, I've personally gone from skinny-fat 190 down to 170 and back up to an even leaner (BF wise) 190. Ain't got shit for arms but getting bigger and bigger everywhere else just training strength for the most part. Creatine has made a lot of difference for me and its relatively cheap.

I've lifted 9 times in the last 11 days. Taking a three day rest going to a couple cabins and enjoying the weekend before coming back and trying to join the illustrious 1000 lbs total club. I'm going to shoot for 405 deadlift, 345 squat, 250 bench to make that happen. Any of those might be smashable (deadlift most likely) as much as any of them may not happen (bench. Did 255 before with a possible spot assistance although he claims he didn't help. I rarely go low rep on it cause of my sometimes fucked shoulder). Should be goooooood.






Last edited by MF83; 08-22-2013 at 09:17 PM.
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post #3774 of 4931 (permalink) Old 08-22-2013, 09:40 PM
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Re: Workout/Staying in Shape Thread

A little backstory, would appreciate responses ASAP:

I have football practice 6 days a week. 2 days are full contact. 3 days a week they give us an hour in the weightroom or so. We are supposed to alternate upper/lower, but they don't really regiment us too much. How is this workout?: I've been using it since the start of July, can lift much more now thankfully:

UPPER DAYS:
- 5x6 bench press
- 5x6 push press
- 60 reps of resistance band exercise (pulling outward from chest)
- 3x10 tricep push down (IF TIME)

LOWER DAYS:
- 5x6 squat
- 5x6 power clean
- 3x10 leg press (IF TIME)

EVERDAY (done on both upper and lower days)
- 60 push-ups
- 150 sit-ups
- 5 minutes of jump rope
- neck stretch/strengthening machine
(Push-ups and sit-ups may or may not be done weighted)

Everyday after practice I have a shake with 1 scoop of whey protein powder/2 scoops of some multivitamin shake. Just took whatever the guy at GNC said to, ish was expensive but he seemed to know what he was talking about.

Last edited by Punked Up; 08-22-2013 at 09:45 PM.
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post #3775 of 4931 (permalink) Old 08-23-2013, 09:44 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by MF83 View Post
What are your lifting numbers? How many calories are you taking in? You taking any other supplements? That belly just sounds like you're overindulging calorie wise, especially taking in 250 g carbs a serving - shit! If you just eat maintenance calories or slightly more, hit the right macro levels (protein especially) and focus on strength, that belly will go down in time and muscle will build itself. I know you say you can't afford protein but you might just have to try and prioritize it. Build your shit around the big slow lifts - deadlift, squat, bench, overhead and the STRONGTH will come. Since christmas, I've personally gone from skinny-fat 190 down to 170 and back up to an even leaner (BF wise) 190. Ain't got shit for arms but getting bigger and bigger everywhere else just training strength for the most part. Creatine has made a lot of difference for me and its relatively cheap.

I've lifted 9 times in the last 11 days. Taking a three day rest going to a couple cabins and enjoying the weekend before coming back and trying to join the illustrious 1000 lbs total club. I'm going to shoot for 405 deadlift, 345 squat, 250 bench to make that happen. Any of those might be smashable (deadlift most likely) as much as any of them may not happen (bench. Did 255 before with a possible spot assistance although he claims he didn't help. I rarely go low rep on it cause of my sometimes fucked shoulder). Should be goooooood.
All my workouts are centered around the big lifts. I go heavy for low, then drop the weight and get some more reps in one the next sets. Some weeks I just do heavy for low, others I do a little lighter for higher reps and some days I just do a combination. You know, just to mix it up.

I take half serving of the serious mass,, so that's 125g of carbs. But yeah, I'm taking in way too many calories. I'm gonna take your advice. I'm trying to eat at 100-200 more calories now. Maybe even maintenance. I plan on doing some cardio for the next three days and start hitting the weights again on Monday. Hopefully all goes well and within a month or two I can get rid of this damn belly that's preventing me from doing crunches lol.

I'm going through the same thing you're going through though. I don't have big arms but everywhere else just seems to be growing. Especially my back.

Anyway, I appreciate the feedback and advice man.

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post #3776 of 4931 (permalink) Old 08-23-2013, 10:06 AM
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Re: Workout/Staying in Shape Thread

One thing I learned early was that people tend to be torso or limb dominant in muscle growth. Like you said, you're probably getting big shoulders, traps, back, etc first which to me is the better of the two . Do high rep arm work for assistance lifts for hypertrophy after the big ones but realize real mass is in the torso. Gotta pimp Omar Isuf on youtube right now. Watch all you can by him. His philosophy is "athletic aesthetic" ie good lifting numbers while looking good. He's set to break some powerlifting records in his weight class while looking like a natural fitness model. Unlimited respect for him.






Last edited by MF83; 08-23-2013 at 10:10 AM.
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post #3777 of 4931 (permalink) Old 08-24-2013, 12:03 AM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Punked Up View Post
A little backstory, would appreciate responses ASAP:

I have football practice 6 days a week. 2 days are full contact. 3 days a week they give us an hour in the weightroom or so. We are supposed to alternate upper/lower, but they don't really regiment us too much. How is this workout?: I've been using it since the start of July, can lift much more now thankfully:

UPPER DAYS:
- 5x6 bench press
- 5x6 push press
- 60 reps of resistance band exercise (pulling outward from chest)
- 3x10 tricep push down (IF TIME)

LOWER DAYS:
- 5x6 squat
- 5x6 power clean
- 3x10 leg press (IF TIME)

EVERDAY (done on both upper and lower days)
- 60 push-ups
- 150 sit-ups
- 5 minutes of jump rope
- neck stretch/strengthening machine
(Push-ups and sit-ups may or may not be done weighted)

Everyday after practice I have a shake with 1 scoop of whey protein powder/2 scoops of some multivitamin shake. Just took whatever the guy at GNC said to, ish was expensive but he seemed to know what he was talking about.
Hate to be a prick but wouls really like some responses as some of my teammates are now following this routine and I don't want to hurt anyone. My coach is pretty anti dead lift so that's out,

My diet is okay. Not nearly enough fruit/veggies but I take in a good amount of protein.
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post #3778 of 4931 (permalink) Old 08-24-2013, 06:37 PM
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Re: Workout/Staying in Shape Thread

shit. PR day for me.

315 x 5 for 2 sets.

I did what you said MF83, I warmed up with lower weight and less reps.

135 x 5
225 x 5
315 x 5
315 x 5
225 x 6
135 x 8

followed by FRAN in under 9 minutes. I had yogurt afterwards to celebrate.
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post #3779 of 4931 (permalink) Old 08-26-2013, 01:24 PM
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Re: Workout/Staying in Shape Thread

Right on man. I swear you have 365x1 in you.

Did 405!!!!!!!!!!!!!!!

Deadlift

8x135
5x245
3x285
1x325
1x365
1x405
Fail 415

Will edit when I'm done so so so pumped


Edit:

Speed deadlifts

5x315
5x315
5x315

3a. Stiff leg deadlift 3 sets 8x225
3b. Wide grip pull-up/drop set wide grip pulldown

4.a barbell curls 3 sets 6 reps 60lbs
4b. Single arm cable rotator cuff external rotation

5.A. Pinwheel biceps curls
5b. Lying Hamstring machine






Last edited by MF83; 08-26-2013 at 05:56 PM.
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post #3780 of 4931 (permalink) Old 08-26-2013, 03:48 PM
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Re: Workout/Staying in Shape Thread

Started doing HIIT after weight training today. I AM DEAD.

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