Fitness And Nutrition General

@ spency - Sure np pal i have a super-chin-busting-dynamo pill you can buy gets rid of that chin np !!! please make your payment of $100 via paypal.


or you could try eat a little less every day - exercise more a week - or .... both ^-


gl !

I have trouble getting enough food each day as is. Will just eat better food and exercise.

Best tip for anyone/everyone this will blow your mind!!! I should charge people for this secret. You ready? Here it is. Play less Video games.... (FFxi).... Ther i said it. Get outside where theres life and be active.... O.o there it is i hope this helps people looking for a start at being more healthy and physically fit!

I only go out for the purpose of exercising though lol. Like actual exercise or to the gym. I dont' go out much in terms of doing hobbies outside. Playing sports, etc.

That said, all my free time still goes to sitting on my laptop, watching anime, and playing videogames and I'm in the best shape I've ever been in :)

if a majority of this community "grinded" toward improving themselves or their own bodies anywhere near as much as their game toons .... this site would become

"the fittest people in the world community site"

Ope, want to improve our health/bodies, we must be basement dwellers.

No need to be condescending, guys.

Well basically your problem in a nutshell is you have 2 goals in mind, staying at the same weight and gaining muscle. Unfortunately you've got to give up one to achieve the other. When cutting, you basically maintain current muscle, and when bulking you gain muscle along with a bit of fat. It's hard to do both, only newbies to fitness can lose fat and gain muscle for a while before plateauing. At 285 I'd recommend cutting for the next few months.

Here's a pretty basic 5-day program you can do, scroll down a bit for it.

http://muscleandbrawn.com/the-rock-dwayne-johnsons-workout-routine-diet/

If you can't train 5 days a week, combine biceps with back and triceps with chest to cut it down to 4. One thing I would change with that routine though is to add squats on leg day. Do not only workout the muscles you think you'll use in rowing or whatever sport you're doing, a real athlete trains everything. Every muscle group is linked with each other, they all benefit (triceps with chest and shoulders, biceps with back, core with everything, legs with everthing).

If you're looking to improve performance in sports, I highly recommend more of a power-lifting routine. It's a lot of compound lifts, low rep ranges to build strength.

Something like this.


Can't spot target fat unfortunately, you have to lose weight in general for it to go down. Old wives tale about doing crunches to lose belly fat, all ***.

@Watsua

Printed out that workout, going to give it a go and I have all the time needed to work out even if i have to get up at 4am instead of 5am XD

Go *** yourself...

I kinda thought the same thing XD

It's a pretty good routine I recommend to most of my friends. You can do without the 21s as he suggests in his routine if it's too hard for you, it's more of a plateau-buster for more advanced lifters. I just don't know why The Rock doesn't do squats, his legs are huge. Must've been a misprint.

Lmao someone is a lil sensitive on the forum. No need to lose your your cool its just a game

Lose my cool? I just like to point out when someone comes in and makes idiotic comments lol... you sound like a mouth piece for fox... Will you tell us next that if we play to many video games we will become increasingly violent? /sigh... people like you just make me sad...

Edit: for real though... people coming in here to have meaningful conversation about this stuff and you just come in and make an ignorant comment... What I said was appropriate...

Lol u probly should chill out a bit think ffxi is geting to u lol if u read up i acually gave input on the topic then made a joke you probly should relax since you just made a *** of yourself over reacting to somthing so minuscule as this lol relax buddy go taka breather b4 you pop a blood vessel

What are you even talking about... ffxi doesn't stress me out and I haven't lost my cool... You made an idiotic comment and I responded... If it was intended to be a joke then it was a poor one...

Meh, I've never done bulking or cutting.

I mean it works for what it is, I'm not dumb enough to dispute that. But I wouldn't go as far as to say it's the only thing that works, based on my own results.

Made gains in all departments since August till now while going from 176 lbs to 152 lbs. My body fat is down and all my lifts are up considerably (Dumbbell bench press for example struggled for 3 reps with 90 lb dumbbells, now doing 5x5 with the 100s as of Monday)

What you said was inappropriate you should read up a bit b4 making pour judgement on the 1st comment you see. And aparetly it does cuz u rageing over nothing lol its pretty funny to see you post somthing in this forum that has nothing to do with the topic good one, this was a fitness forum i think your looking for anger management forum il help you find one or create one to help address your issue. :b above i listed good advise to those who acually read! ^

What you said was wrong; video games don't make people fat or unhealthy.=. I've seen plenty of so called active people who were complete fatasses. The real secret is what you're stuffing into your face. As far as being healthy, you really don't need to leave to house either. All you really need to do is watch what you eat and do some cardio, and you'll be a pretty healthy person.

You can definitely still gain strength while losing fat, but gaining actual muscle mass while losing a substantial amount of fat becomes increasingly harder to do after the first 8-12 months of lifting. After the initial newb gains, you really have to eat big to get big.

Are you HELP I AM TRAPPED IN 2006 PLEASE SEND A TIME MACHINE?

I never said games make ppl fat i never even implied that

Dont feed the Trolls man.

I must be since i let you take me off topic of helping advice to those who ask

As long as you know ^^

Indeed. I've combined chest and tris, back and bis for years now in a 4 day split, works great. I didn't check that link, but the fact it doesn't have squats on it is going to prevent me from doing so.

Here is an example:

Day 1:

Shoulders/Abs

Arnold Press or military press 4-5 reps 75%-85% 1rm
Cleans 4-5 reps 75%-85% 1rm X5
Front raises 6-8 reps 55%-65% 1rm X4
Side raises 6-8 reps 55%-65% 1rm X4
Back flies 6-8 reps 55%-65% 1rm X4
Shrugs 6-8 reps 55%-65% 1rm X4
Back shrugs (ok to use smith machine) 6-8 reps 55%-65% 1rm X4

Situps (try to add weight on you chest) x10 X4
-Insert few fancy ab workouts here- (that little wheel thing with handles on it is a nifty little tool)

Day 2:

Back/Bis:

Seated rows 4-5 reps 75%-85% 1rm X5
Bent rows 4-5 reps 75%-85% 1rm X5
Deadlifts 4-5 reps 75%-85% 1rm X5
Lat pulldowns 4-5 reps 75%-85% 1rm X5
Barbell curls 4-5 reps 75%-85% 1rm X5
Alternating dumbell curls 6-8 reps 55%-65% 1rm X4
Concentration curls 6-8 reps 55%-65% 1rm X4
-Insert fancy bicep lift here (spider curls, preacher curls, standing overhead bicep cable curls, et al.)- 6-8 reps 55%-65% 1rm

X4

Day 3: Rest


Day 4:

Chest/tris

Barbell bench press 4-5 reps 75%-85% 1rm X5
Incline bench press 4-5 reps 75%-85% 1rm X5
Decline bench press 4-5 reps 75%-85% 1rm X5
Flies 6-8 reps 55%-65% 1rm X4
Dumbell tricep press 4-5 reps 75%-85% 1rm X5 6-8 reps 55%-65% 1rm X4
Cable tricep press (with bar) 4-5 reps 75%-85% 1rm
Cable tricep press (with rope) 4-5 reps 75%-85% 1rm
Overhead standing tricerp extension (with rope) 6-8 reps 55%-65% 1rm X4
-Insert fancy tricep lift (French press skullcrushers, dips, et al.)- 6-8 reps 55%-65% 1rm X4

Day 5:

Legs


Squats 4-5 reps 75%-85% 1rm X5
Leg press 4-5 reps 75%-85% 1rm X5
Leg extensions 4-5 reps 75%-85% 1rm X5
Good Mornings and/or stiff-leg deadlift 4-5 reps 75%-85% 1rm X5
Leg curls 4-5 reps 75%-85% 1rm X5
Calf raises 4-5 reps 75%-85% 1rm X5
-Insert fancy leg lift here- (box squats, lunges, side lunges et al.) 4-5 reps 75%-85% 1rm X5

(1rm = one rep maximum, what you could lift only once before failure.)

Day 6: Rest

If this is your first time lifting you may be incredably sore. Make sure you get some rest.


Diet is always key. Try to avoid soda. Say your prayers and eat your vitamins. Avoid smith machines. Smith machines add too

much outside stabilization and can promote injury. Some supplements I recommend are protein shakes, BCAAs, creatine (regular creatine monohydrate works for me, others swear by some fancy creatine formulas), geranium/yohimbine/caffeine if trying to cut,

fish oil, and ephedra if you are trying to cut and don't care about your sex life (if you are male). Don't ever put anything

into your body unless you are exactly sure of what it is, what it does, and how it may affect you.


For the fancy lifts, you can pretty much google "bicep workouts" and find 100 different variations on 100 different kinds of lifts.

Squats, deadlifts, and leg presses are psychologically good lifts too, as you will be able to do a lot of weight versus other lifts.

This is just an example, there are tons of other schemes (5x5, westside, favorite actors workout) to try; try to experiment and see which works best for you.

He is partially right... it does ultimately boil down to discipline and making X time to go to the gym.

I personally found myself at one point putting LSevents/game play and just had this mentality "oh i'll go to the gym later".

I now go at 730am every morning. So that I can do both :) lol

I'm gonna have to edit my workout once I finish the overall program.Currently just using it as a guide to get me started/on the right track.

I knew slightly of the cutting/bulking phases but it never occured to me that to get the real size they have to be done seperately.I know I'm still getting the newb gains and losing the newb fat so once I'm done with this I'll have to set them aside more detailed for each one.

And games dont make you fat.Its the mindset/drive/willpower of X person.You could never play a game again and still be fat if you just substitute the time watching tv,reading a book,etc Hell you could even sit around watching paint dry for shits and giggles,wont get you in shape though even if you're not playing games

Not gonna touch this shitstorm, but I noticed myself when I resubbed back in June that I spent less and less time going to the gym. You really need discipline to balance a game like FFXI with a healthy and studious lifestyle. Nowadays I just play Madden or NHL when I have time, if I get on FFXI I know I'll be on for hours.

It all comes down to asking yourself at the end of the day

You can... cut/bulk at the same time just depends how much time you can devote to the gym.

It's obviously not as effective as pure cardio, but still gets the job done.

You can either do like 10-15 minutes of light cardio. I'm talking brisk jogging on the treadmill before or after your workout. Basically your just want to keep the blood flowing, nothing that'll begin muscle catabolism.

Or some people go to the gym twice a day. They separate their cardio from their weights. I can't devote two gym sessions daily to the gym, I just don't have the energy or the time.

And of course making sure you are in-taking lean proteins. I wish chicken tasted as good as burgers :/ lol