Post your pics
- Thread starter panman79
- Start date
Hoss
1
Several years ago (2-3) I made that revelation about diet being 75% of your gains. I used to think it was all in the gym, but it seems like the better I eat (consistently, and healthy) the faster my gains come. If I choose to I can gain 10lbs in 4 weeks, given some of it is fat (prob 1/2), I can still add 5lbs of muscle.
Who am I kidding, diet is everything, I just lift for fun.
Who am I kidding, diet is everything, I just lift for fun.
mreik, do me a favor. Make the "Post Your Diet" thread and post your all-star diet.
nobody, many thanks. you're gonna get there in no time. remember, take the before pic...
keep me posted aight?
mreik, its been only a couple of secs, but im desperate to turn the 16'' guns in 21 gun salutes lol.
Help me, Mreik... You're my only hope...
Help me, Mreik... You're my only hope...
keep me posted aight?
mreik, its been only a couple of secs, but im desperate to turn the 16'' guns in 21 gun salutes lol.
Help me, Mreik... You're my only hope...
Help me, Mreik... You're my only hope...
WOLVERINE said:Ultimate goal: 215 lbs, 10% bf or lower.
ok about the problems... sleep has definitely taken a toll. but lately ive been getting much better sleep. I have been taking ZMA... i think that has helped a great deal.
My eating has been horrible in terms of timing... instead of 6 small meals, ive had to do the 2-3 big meals a day. plus i cant get in my 3 shakes a day, which is what i used to do, and that gave me GREAT results. and im outta cytogainer
sometimes i would wait an hour after waking up (cause of work to do)... that cant be good
i just bought some halibut liver oil pills. now i gotta go out and buy some organic peanut butter.
overtraining you say... AT MOST I'm in the gym weightlifting 4 times a week. Each session is at most 45 minutes long... like you said, hard and short. and ive done zip for cardio. my strength has gone up. AND... some ppl even think i got bigger.
lurie, you and mreik have really made me think... its diet right now thats the problem. due to exams, essays and stress, i haven't had the luxury to plan out my meals for the precise times of the day in which to eat. i guess im gonna have to save that til the summer.
Three shakes a day! Yow, that's a lot. I guess do what you gotta do if preparing meals isn't really possible.
Good job on the fish oil. Don't be afraid to take a lot - I take six capsules a day, with the highest concentration of EPA and DHA that I can find. Organic PB is a much better choice than regular - just be prepared for a little blander flavour and a little peanut oil collection on top, and make sure you keep it in the fridge. Normally when I buy some I mix it up with a knife then store it in the fridge upside-down so if the oil separates, it raises to the bottom. If you've got a blender, tossing a spoonful of peanut butter in along with some ice, milk, banana, protein, and anything else you like is a great way to add calories if you need 'em (and it sounds like you might).
Doesn't sound like overtraining would be the problem then, you're right. And if you're keeping the intensity up during your 45 minute sessions, then you'll effectively be getting some cardio anyhow, so don't feel too bad there.
Are you familiar with t-nation.com? They have loads of informative articles - including an archive of diet and nutrition ones. The site is owned by supplement company Biotest, so take it with a grain of salt anytime they insist on the necessity of Biotest products particularly - that aside though, the information can be quite good.
lurie, nice work. i dont know why you called yourself a newb hahahahd_lurie said:But that's just one newb's advice.
make a book about your progress and sell it, you'll make a lot of $$$
but give it to us for free hahha
d_lurie said:Thanks! It's been pretty slow and steady since last summer. I only began focusing on nutrition in the past 2-3 months, but it's made all the difference.
Thanks to manofkent and mreik too.
wow, one year? Pretty fast transformation, nice job.
What does your workout look like?
mogwai u am hench!!! like ur puppy aswell
xmkatx said:
At the moment it's basically a two day full-body split, alternating between two different workouts for each (if that makes any sense - so four routines altogether). Legs, back, bis on days 1 and 3, and chest, tris, shoulders and traps on days 2 and 4. Then I'll usually dedicate one day a week to abs, one day to just cardio, and one day rest... and I'll try to stick to a 3-day-on, 1-day-off schedule.
Dunno if you're interested in this level of detail, but here are the workouts more specifically...
Workout 1
Squats
Straight-leg deadlift (personal preference)
Wide-grip pullups w/ superset of standing barbell rows
Olympic bar curls
Workout 2
Bench press
Incline bench (usually on Smith machine, again personal preference) w/ superset of decline pushups
Arnold press
Weighted dips w/ superset of cable tricep extensions
Shrugs
Workout 3
Chinups w/ superset of cable seated rows
Hamstring curls w/ superset of calf raises
Preacher curl w/ superset of dumbell curls on an incline bench
Workout 4
Dumbell fly "cycle" (three sets of flys for posterior, lateral and anterior delts)
Skullcrushers w/ superset of bench dips
Chest flys
Shrugs
I change up particular moves from time to time to keep things interesting, or if I feel I'm no longer responding to one in the same way.
For abs lately I've been doing a circuit of five exercises that I go through three or four times, it kills me (in a good way).
For cardio I'll do HIIT 5-6 times a week for 20-30 minutes, usually post-weights.
...and that's it!
Last edited: