Vis Maior

Want me to make an exercise forum?

Read this Biff, I copy and pasted it from MH forums.. Kold and I talk a lot about this stuff and this is an EXCELLENT resource:

http://forums.menshealth.com/eve/forums ... /474106321

Biffins your old workout plan is similar to mine!

Right now (I switch 'em up once in a while) I goto the gym 3 days week, The other 3 days I run (usually a mile). My goal isn't really to lose weight, though I have ballooned up to 187 lbs (I was 155 in college, 135 in HS! same height).

Mon - Shoulders/Back/Forearms - I like do 4x exercises for each with 10 reps 4 sets. This really tires me out and I do sweat alot. For shoulders I also add in an extra exercise for traps with 20 reps 5 sets. After I'm all done with this I do 2 exercises for my forearms, I try to do 20 reps 4 sets for the 2.

Wed - Triceps/Biceps - This is my easiest day. I just do 3 exercises 4 sets 10 reps each. My favorite by far is barbell curl. It really pumps my arms out. Oh and dips for triceps own too imo!

Fri - Chest/Legs - Since I dont have a spot I get really nervous about doing benchpress. I prefer to do dumbbell I definitely feel it more than bench too. Sometimes I will do incline on a bench but usually I use the smith for that, and I loooooooove decline dumbbells! My next goal is 90lbs dumbbells, right now I'm at 75 (consistently). For legs I just do some of the machines, and squats (usually on the smith).

Also, every day after these I usually do an ab exercise of some type.

Currently not taking any protein or supplements at all but I am going to start taking protein again most likely optimum whey. I will post some sexy flexing pics later (as long as musin participates).

Tache I'll read that article you posted here in a bit.

Karby, just one thing to quickly note: Based on the fact you are lifting, you need at least 1 gram of protein for every 2 pounds of weight (for your target weight). So say you want to bulk to 190, that means you want to have at least 95 grams of protein a day. So unless you are having fish and brocolli at every meal I would wager you might not be getting enough protein, so I'd add that in asap given your routine. Looks good otherwise!

To note: while cutting I would make the following shake as my mid morning and mid afternoon snack which worked VERY well:

2 scoops ON Vanilla Whey
1 serving flax meal
1 serving Greens+
1 banana
3 parts water 1 part milk for the liquid


About a month ago the flax was old and made me sick and i havent been able to put down a shake since :(

Yeah I actually want to lose a little weight I think. I would prefer to hover around 180-185. That's why I'm increasing the amount I run every week. Running really gets my heartrate up :p

Do HIIT (also credit goes to Kold not me, he is my trainer):

http://www.musclemedia.com/training/hiit.asp

Make a workout forum tache, otherwise this thread will go on forever!

As far as the high-intensity cardio goes, i highly, highly recommend it. As you see in my program there, thats all i do for cardio, 5 days a week. Its really hard to be "culking", if you will (cutting and bulking at the same time), since the results will not be optimal. I'd recommend Karby that you cut first using the cardio program, with weights 3 days a week of 12-15 rep sets (minimum), and doing HIIT cardio everyday you go, and 2 other days, take 2 off. Then progress to more steady lifting as you do now, and maybe even drop off one or two days of cardio once you hit your target weight. (This is the advice both of them gave me, at least)

Both my personal trainer (certified nutrionist also) and my actual nutriotionist told me that is the best way to do cardio to burn fat stores. Also, key thing to note: Do your lifting first, if that day has lifting in it. That way by the time you are on your cardio, its mostly burning down the fat as energy. Also, its really important to hold off for like 30 minutes post-cardio before having something to eat after the gym. Your body is in the state of burning, and if you throw more carbs/energy in quickly once done, you'll likely slow down the process. Last thing: I recommend drinking 1 small gatorade during the workout since you will find the program burns a ton of calories (or mineral water/propel does the trick too). Last thing you wanna do is gas or get light-headed at the gym, I've had that problem before.

One thing I forgot to add. I have had a lingering knee thing so I don't do HIIT on the treadmill, my knee just couldn't handle it. I do it on the bike, and I like it there too since it is much easier to go up and down in speeds if you are just getting used to a HIIT cardio program.

Just be sure to not get complacent on what is your lower level "cool down" speed, make sure you slowly increase that, or the resistance, about every week I'd say. Helps keep it challenging. I make sure that no matter what, I am barely able to finish each minute of interval I do, as it re-assures me that it is the right level. After time it gets much easier, but getting it started is definitely a bit rough.

biffins i wanna talkto you on aim later!

my tendonitis is flaring up I can't goto the gym today :(

You should follow the Mirk/Daneth diet. Atleast two meals a day of McDonalds, and 2-5 hours of DDR!

Not sure if this was mentioned...but staying away from white carbs is probably the best thing you can do. Granted it's difficult to stay away from pasta...white rice, but yeah, staying away from white carbs and soda then controlling portions is leet skeet. It kinda sucks though when your work has like...4-5 soda fountains.

Unless you're weight training it's good to stay away from red meats, stick to fish and chicken.

I've never been one to get into the whole protein shake thing, I should talk to you about that on aim Biffins.

Serio wrote:Not sure if this was mentioned...but staying away from white carbs is probably the best thing you can do. Granted it's difficult to stay away from pasta...white rice, but yeah, staying away from white carbs and soda then controlling portions is leet skeet. It kinda sucks though when your work has like...4-5 soda fountains.

Unless you're weight training it's good to stay away from red meats, stick to fish and chicken.

I've never been one to get into the whole protein shake thing, I should talk to you about that on aim Biffins.

Sure dude, AIM: Biffz0r.

Also, I don't totally avoid carbs, quite the contrary, even now that I am cutting weight exclusively. It all depends how you work out, and atm I burn about 250 calories per 35 minute cardio session after a 1 hour long maximal training session. I imagine I burn in the area of 600 total calories during my 1.5 hours at gym, so since my body requires about 1900 calories per day to not lose FFM (fat free mass), I need roughly 2500 a day.

During that session, if you supplement properly, you can assist your body in using some carbohydrate stores for energy and also fat stores for energy, but those carbohydrate stores need to be replenished to some degree. That being said, I still eat brown rice, or sometimes even white rice after a hard workout with like Chicken and a tortilla and vegetables (Chipotle ftw) and it is quite healthy and conducive to my fat loss plan. Just try to eat the carbs earlier in the day, since excess carbs will turn into fat stores if you cannot utilize most of them during the day. And steer clear of starches around dinner time too as that is often hard to utilize those carbs post-dinner.

-Eric

Biffins wrote:

Serio wrote:Not sure if this was mentioned...but staying away from white carbs is probably the best thing you can do. Granted it's difficult to stay away from pasta...white rice, but yeah, staying away from white carbs and soda then controlling portions is leet skeet. It kinda sucks though when your work has like...4-5 soda fountains.

Unless you're weight training it's good to stay away from red meats, stick to fish and chicken.

I've never been one to get into the whole protein shake thing, I should talk to you about that on aim Biffins.

Sure dude, AIM: Biffz0r.

Also, I don't totally avoid carbs, quite the contrary, even now that I am cutting weight exclusively. It all depends how you work out, and atm I burn about 250 calories per 35 minute cardio session after a 1 hour long maximal training session. I imagine I burn in the area of 600 total calories during my 1.5 hours at gym, so since my body requires about 1900 calories per day to not lose FFM (fat free mass), I need roughly 2500 a day.

During that session, if you supplement properly, you can assist your body in using some carbohydrate stores for energy and also fat stores for energy, but those carbohydrate stores need to be replenished to some degree. That being said, I still eat brown rice, or sometimes even white rice after a hard workout with like Chicken and a tortilla and vegetables (Chipotle ftw) and it is quite healthy and conducive to my fat loss plan. Just try to eat the carbs earlier in the day, since excess carbs will turn into fat stores if you cannot utilize most of them during the day. And steer clear of starches around dinner time too as that is often hard to utilize those carbs post-dinner.

-Eric

Damn, ya know your stuff. Pretty impressed. Good to see somebody who knows what they are talking about.

You should join this site. (http://www.elitefitness.com/forum) Got a bunch of other fitness addicts like yourself.

I'll check that out.

Also, I get a lot of the information from this nutritionist that I just started seeing, so I can't really take much credit here, outside of general reading on my own. Best $50 I've spent in some time.

In fact, most of you should check your health care providers, as many of them will even cover the visit to the nutritionist (mine did, Blue Cross Blue Shield in Cali).

-Eric