Official Workout/Fitness Thread (Re-born)

[Induveca]

Kingsboi,

I can help you out quite a bit here....

1. Switch up your routine dramatically every 3 weeks. I find a good way to do this, as nutty as it may sound (and depending on where you live) is to literally change gyms every month. In London or Miami depending where I am, I'll regularly hit up 4-5 gyms in a year. The little differences in the weight distribution of the dumbbells, or the manufacturer of the machines keeps the body guessing in combination with a solid varying workout plan. I know this is extreme, but I am a man of extremes and it keeps things interesting for me as well....
2. Go with full body workouts. More and more people are going this route vs the isolation (chest/bicep monday, back/tricep tuesday). And do different order of exercises each time in the gym.
3. Stick as much as possible in the free weight section. However machines do have their place. But for bench presses, leg presses and squats.......definitely go free weights. (an example of a few machines I use as they're easier on my joints are a rear delt machine and decline bench press machine)
4. Eat 1G of protein per day per pound of weight you have (if you are light trying to get heavier, eat 1.5). This is a lot easier than it sounds. I know it sounds insane, but many times I'll eat 1 1/2 chickens per day, liver pills, and a few low cal protein shakes. Doing this though, you need to cut out all white carbs and sugar.
5. Most importantly, EVERY week in the gym up the intensity and LIFT HEAVY. If you're lifting the same weight consistently and never moving up you'll never gain strength. Some people think adding more reps makes them gain mass/strength, they're wrong. Only way to do this is by tearing the slow twitch fibers by lifting heavy heavy weight. There was a great interview with the cast of 300 about this, asking how they got so big so quickly. The answer was simple "low reps, VERY heavy weight", then went on to mention how they shredded their abs with sub 8 rep ab exercises with heavy weights on a cable machine. If you think about it, it's logical. Of course diet plays a huge part, MASSIVE protein is crucial.

Any other questions let me know, happy to be of help.

[Chpwags]

If I were structuring your workout with those exercises I would go
Mon- Squat, Bench, Row
Wed-Squat, Deadlift, Pullup
Fri- Squat, Bench, Row

Probably go light on the squats on the Wednesday workout though or do front squats.

You could also drop the Squats on Wednesday because sometimes I don't think its best to squat 3 times in a week and maybe add a military press instead. I like to structure a workout so that there is a lower body movement like a squat/ deadlift a press and a pulling movement.

[KiNgSbOi]

@Induveca; Now, when you say cut out white carbs and sugar, what specific items are you referring to?

Also, what would you suggest to take for a pre-workout shake? Would you say eating oatmeal before or after your workout is effective way of building muscle?

What other things could I eat throughout the day to meet my calorie needs? I believe I need around 3500 calories a day or so. I just don't know what to eat throughout my day really besides breakfast and dinner.

[KiNgSbOi]

If I were structuring your workout with those exercises I would go
Mon- Squat, Bench, Row
Wed-Squat, Deadlift, Pullup
Fri- Squat, Bench, Row

Probably go light on the squats on the Wednesday workout though or do front squats.

You could also drop the Squats on Wednesday because sometimes I don't think its best to squat 3 times in a week and maybe add a military press instead. I like to structure a workout so that there is a lower body movement like a squat/ deadlift a press and a pulling movement.

This is what the workout looks like.

Monday; Squats, Bench, Row
Wed; Olympic or Front squats, Military Press, Deadlifts & pull ups
Fri; Squats, Bench, Row

Then after 4-6 weeks, enter my peak phase which consists of 3x3. I don't know how long the peak phase should last, maybe two weeks?

[Induveca]

@Induveca; Now, when you say cut out white carbs and sugar, what specific items are you referring to?

Also, what would you suggest to take for a pre-workout shake? Would you say eating oatmeal before or after your workout is effective way of building muscle?

What other things could I eat throughout the day to meet my calorie needs? I believe I need around 3500 calories a day or so. I just don't know what to eat throughout my day really besides breakfast and dinner.

Kingsboi, I'd suggest the bodybuilding.com forums.....some really great guys in the nutrition forums who will build an entire regimen for you.

I didn't read closely enough you're trying to beef up but oatmeal is a good choice. I am far from an expert, but I mostly eat a ton of chicken, veggies, lentils and standard protein to maintain mass.

You need something entirely different. Sounds like you need a serious bulking/cutting routine. Head over, post your stats/goal/weight etc and tons of people will jump in with solid advice.

And I'd suggest looking into Animal Pak daily, NO Explode for a preworkout, and MuscleMilk post workout. Those threw are my basic staples.

[KiNgSbOi]

@Induveca ; I've tried the bodybuilding forums all ready. I used to ask a bunch of questions when I first got started but I might look into it again.

What I'm trying to do is gain strength and mass. Strength first though so that's why I was doing the 5x5 program.

As for those supplements you mentioned, I'm not taking any of those. I can get my pre-workout energy in my foods I was just confused whether I should take a shake with fruit and protein or a meal based pre workout.

Regardless, thank you for all the help. It is appreciated.

[Zonkerbl]

White carbs are bread, rice, potatoes. Cut those out of your diet completely and replace those calories with protein, either from a shake or chicken breasts.

So you're looking at subsisting entirely on vegetables, chicken breasts, protein shakes, and vitamin supplements. Look into liquid vitamin supplements - vitamin pills give you a very healthy toilet.

Yeah I gained like 15 pounds over the past six months, ugh. Lost a pound last week, yay. I'm getting too old to work out as hard but it's super hard to cut down on my dietary intake. And my booze intake.

[KiNgSbOi]

^^^ Why cut out rice and potatoes? That's going to be tough I love eating brown rice and red potatoes/baby potatoes.

I'm having a hard time finding a good, solid protein powder. Any suggestions?

Vitamin supplements such as a multi vitamin or?

Did you gain 15 pounds of muscle or fat?

[KiNgSbOi]

Since I got my training program out the way. The next thing I would like some help with is how to meet my calories/micros through out a day. I believe I need somewhere around 3500 calories a day. I really only eat breakfast and dinner and the other times of the day some fruit and nuts. Maybe some peanut butter.

I just need some structure, a good foundation. Anybody care to share what type of diet or meal plan they go on? What type of things they consume. I'm reading these people on these bodybuilding forums just posting some crazy stuff like Ben & Jerry's ice cream, pop tarts, chocolate milk, etc. What gives?

[Induveca]

KingBoi,

http://www.bodybuilding.com/fun/mohr83.htm

It's not fun eating for bodybuilding. There is a good starter template.

Here is an EXCELLENT book I refer to quite a bit to get ideas for meals to build lean muscle.

http://www.amazon.com/Mens-Health-Muscl ... 1594865485

That's all you need, it's somewhat of a personal thing. I recommend reading both, and you'll have a better understanding.

The guys who do a 3 hour workout, then follow it up by having the wrong meal never see the gains (weight gain or loss depending) expected.

[Chpwags]

I am not into body building and am not trying to put on mass so I really don't know about what those people do for there diet. Personally I just pre cook some chicken breasts at the beginning of the week and have 2 chicken breasts and a glass of chocolate milk after my workouts. I don't neccessarily suggest that but I pretty much stick to food I like and I love baked chicken breasts with a side of rice. I could eat that every day(almost do) and not get sick of it.

Sometimes I think people are way to occupied with trying to put on 10-15 pounds of muscle its not like most people are professional football players or body builders and need the mass. Also most people are no where near there maximum potential strength at there current body weight it seems pointless to put all that effort into gaining weight when there is so much work involved maintaining it afterwards.

[KiNgSbOi]

I am not into body building and am not trying to put on mass so I really don't know about what those people do for there diet. Personally I just pre cook some chicken breasts at the beginning of the week and have 2 chicken breasts and a glass of chocolate milk after my workouts. I don't neccessarily suggest that but I pretty much stick to food I like and I love baked chicken breasts with a side of rice. I could eat that every day(almost do) and not get sick of it.

Sometimes I think people are way to occupied with trying to put on 10-15 pounds of muscle its not like most people are professional football players or body builders and need the mass. Also most people are no where near there maximum potential strength at there current body weight it seems pointless to put all that effort into gaining weight when there is so much work involved maintaining it afterwards.

Yeah, I know what you mean. I'm not saying I'm trying to pack on 20 plus pounds of muscle. I just feel that I have plateaued at my current weight for quite sometime and for personal preference I want to pack on more muscle mass. I mean sure, I have specific foods I can eat all the time too but I like I said, I don't think I eat enough through out the day to meet my calorie needs.

Your the 4th or 5th person that said they drink chocolate milk after a workout. Interesting, why chocolate milk though? Isn't it high in saturated fats & sugar?

Do you consume any protein shakes after your workouts or at all?

[KiNgSbOi]

KingBoi,

http://www.bodybuilding.com/fun/mohr83.htm

It's not fun eating for bodybuilding. There is a good starter template.

Here is an EXCELLENT book I refer to quite a bit to get ideas for meals to build lean muscle.

http://www.amazon.com/Mens-Health-Muscl ... 1594865485

That's all you need, it's somewhat of a personal thing. I recommend reading both, and you'll have a better understanding.

The guys who do a 3 hour workout, then follow it up by having the wrong meal never see the gains (weight gain or loss depending) expected.

Funny you mentioned that Men's Health book to me, I actually stumbled upon it a couple months back just browsing Amazon for a cookbook full of recipes. I might look into it, I'm going to read some reviews about it and what not. Thank you though for the suggestions and help. It's greatly appreciated.

[Chpwags]

It has fairly high amount of protein per cup and your body can process it much faster than the chicken breasts and some of the other proteins people consume in protein shakes. I think 250ml of chocolate milk has 8 grams of protein. For me it basically gives me protein right away when your body needs it while my body digests the chicken. It also tastes great and I don't want to take and rely on supplements.

[Zonkerbl]

^^^ Why cut out rice and potatoes? That's going to be tough I love eating brown rice and red potatoes/baby potatoes.

I'm having a hard time finding a good, solid protein powder. Any suggestions?

Vitamin supplements such as a multi vitamin or?

Did you gain 15 pounds of muscle or fat?

Yeah a multivitamin.

Replacing carbohydrates with protein is more of a way of providing your body with a more steady supply of energy throughout the day. I switched to a more protein-heavy diet for medical reasons and yeah, gained 15 lbs, mostly fat. Which is weird because I've been a "hard gainer" all my life, couldn't even get fat, but now that I'm forty it's like I have a completely different body. My metabolism has slowed down a lot.

[KiNgSbOi]

It has fairly high amount of protein per cup and your body can process it much faster than the chicken breasts and some of the other proteins people consume in protein shakes. I think 250ml of chocolate milk has 8 grams of protein. For me it basically gives me protein right away when your body needs it while my body digests the chicken. It also tastes great and I don't want to take and rely on supplements.

I can understand that. I'm trying to cut down a bit on using supplements myself. I might give that chocolate milk post workout a try and see how my body responds to it.

[KiNgSbOi]

^^^ Why cut out rice and potatoes? That's going to be tough I love eating brown rice and red potatoes/baby potatoes.

I'm having a hard time finding a good, solid protein powder. Any suggestions?

Vitamin supplements such as a multi vitamin or?

Did you gain 15 pounds of muscle or fat?

Yeah a multivitamin.

Replacing carbohydrates with protein is more of a way of providing your body with a more steady supply of energy throughout the day. I switched to a more protein-heavy diet for medical reasons and yeah, gained 15 lbs, mostly fat. Which is weird because I've been a "hard gainer" all my life, couldn't even get fat, but now that I'm forty it's like I have a completely different body. My metabolism has slowed down a lot.

So instead of eating the rice, potatoes, bread...what type of protein foods would you substitute in place of those? Maybe beans? legumes? something else?

What's the best and most reliable multi-vitamin out there right now?

[Zonkerbl]

Well, if you live in Virginia you can go to Roselle's Center for Healing (http://www.rosellecare.com) and talk to Sue, Roselle's wife and the office's nutritionist. Kinda pricey but worth it.

Fitfood whey protein is pretty good, but it's expensive.

[KiNgSbOi]

I'm definently not in Virginia. But I appreciate your help, I'm sure I will find something that works for me eventually. In due time.

[Chocolate City Jordanaire]

I did something very doable and whoopee, I now I get a t shirt!



After having done at least five days of exercise, during each of at least six of eight weeks after I entered the challenge, I earned the right to get the shirt above. I like it because I am not a runner or a competitive swimmer. Those types get shirts all the time. I'm not in any competitive sports (though I might try jiu jitsu soon, for fun). I posted this in case anybody else is interested in something like this. I had lost track of keeping track of my workouts and wasn't real consistent. This got me more focused, with a goal in mind.

I also feel like even though I'm not big on everything Obama is doing, I support my country and respect my leadership. I also love the idea of reducing health care costs by starting with myself. Everyone benefits with better physical fitness.

https://www.presidentschallenge.org/sho ... .php?cat=0