Need advice on body building

[Maxima_Bolt]

Hello all! I've been away awhile, it feels great to be back. I've mostely been goofing around with my '06 Mustang GT and recommited myself to my gym workouts. Since Feb '07, I went on a diet and excercise routine, I used to weigh about 230+ on a 5'6 frame (read- overweight) and now I'm at a much more resonable 155. I feel great but I'm not finished as I still have some chest and stomach fat that has been a bane to burn off. I used to be all about cardio, but now I'm getting more into weight lifting, mostely just lifting some small weights, fly curls, hammer curls and some weight machines.

From the Mustang site I've been frequenting, I've got some sound advice, but being that this is a football forum, I'm interested in what advice you might have here.

First off- what are some good excercises that target my 2 problem areas? My first priority is to get rid of the fat that i do have there, then to build up some muscle in those areas, I don't need to be buff like Merriman, but ideally I'd like to LT/Walter Payton cut, meaning not huge, just lean, cut and mean.

Second, what I'm currently taking for supplements is a pre-workout drink called 'Torque', it gives me energy to go through my workouts and it gives my muscles a little pump. I like it better then NO XPLODE, the Torque doesn't make me jittery and it lasts for quite a bit. Also post workout, I take some creatine. I also take multi-vitamins, green tea pills and a weight burning pill called ignite. Are there other suppliments that are helpful? Vitamins? I do not want to rely on suppliments soley, I just want them to aid my workouts and/or promote muscle growth and burn off the fat. Oh and I also take protien shakes too.

Thirdly, what are good foods that also help with my goals? My breakfast consists of oatmeal, followed by a bananna, the lunch is a turkey sandwich on wheat bread, light yogurt and a ton of fruit. Dinner is sensibly sized portions, usually meat, or soup or salad. On weekends, I'll substitute a meal with a smoothie ( is it true that LT is a smoothie fiend? I heard that somewhere)

Thanks for any advice you guys may have!:)

[sdcfan720]

hey have you heard of a workout called CrossFit, its only 30 minutes aday butits incredbliy intense and anyone can do it, and you dont need a whole lot to do it, the website is crossfit.com, and its not some girly workout, one of my friends and his dad trained with chuck lidell

[apollo11]

My neighbor lifts weights and is pretty big. I asked him about the chuck norris total gym and he said it was good. Whatever excercises you do on it you need and can flex the abs well while not working them. Thinking about getting one. Go to a gym and ask some trainers about it.

[Der_BlitzSchlag]

MB: You forgot to mention as to how old you are which is really important to all this. The younger that you are, the better chance of burning off that extra flab if you speed up your metabolism.

I am sorry to be my normal self as a "downer", but I must tell you the dirty little secret of almost all of those muscular and chiseled "body builders" which you see at your local gym: they ALL take some form of anabolic steroids!!!. I had been a workout fanatic and a gym rat from my early teens to my late 30s and had seen it all. I wish that I had not spent all that money which I had throughout this time on all the supplements and all the newest fitness fad, which basically just became very expensive p*ss out of my body.

Now, there is no other substitute for a "healthy" lifestyle and to feel good is a much more superior stance as compared to just looking good, but being mired with drugs such as anabolic steroids and HGH. Very few people are naturally muscular and if one is lucky enough to have those genetics, then must also have a very low percentage of body fat (less than 7%) to display a ripped muscularity.

Don't get me wrong, there are many people who are still into working out avidly and are nothing but natural. However, if you are truly seeking "body building" advice, then you ought to know the dirty little secrets. Apart from that, do not waste your money on excessive supplements, Creatine, etc. All you need is a balanced diet combined with exercise which must be a combination of cardio and weights. You must learn to design a concise but explosive workout regiment which helps you get over plateaus. You must also get plenty of rest between strenuous workouts and then refrain from becoming a "gym rat" or a total workout addict. Most important of all, AVOID ALCOHOL (light beer in tight moderation is OK) if you are serious about losing the flab.

For an explosive workout regiment look up: P90X, by Googling it and if you like it, then read some more about testimonials on it. The bottomline is that you must be both disciplined and dedicated to your craft. This is not an easy game, unless you want to cheat and take those illicit drugs which will eventually do a lot more harm to you than good. Be healthy and live a long life, instead of trying to look great in your tank top for just a couple of summers ;)

[Maxima_Bolt]

Opps, forgot the key part, I'm 25. I kinda knew that about the 'execessively' buff people being on the 'roids, that's one avenue I will not be venturing down. I will do whatever it takes to get to where I want to be, BUT nothing that is illegal or potentialy dangerous.

[Der_BlitzSchlag]

Opps, forgot the key part, I'm 25. I kinda knew that about the 'execessively' buff people being on the 'roids, that's one avenue I will not be venturing down. I will do whatever it takes to get to where I want to be, BUT nothing that is illegal or potentialy dangerous.

Right on... You can still achieve a lot by being purely natural, yet very dedicated to your goals. I used to idolize Arnold, when I was much younger, but if I stand next to him now, he'd probably wish he'd be me. I have no man boobs and he does :LightsOut:

[David110]

Muscle Milk Light.

[sdcfan720]

MB: You forgot to mention as to how old you are which is really important to all this. The younger that you are, the better chance of burning off that extra flab if you speed up your metabolism.

I am sorry to be my normal self as a "downer", but I must tell you the dirty little secret of almost all of those muscular and chiseled "body builders" which you see at your local gym: they ALL take some form of anabolic steroids!!!. I had been a workout fanatic and a gym rat from my early teens to my late 30s and had seen it all. I wish that I had not spent all that money which I had throughout this time on all the supplements and all the newest fitness fad, which basically just became very expensive p*ss out of my body.

Now, there is no other substitute for a "healthy" lifestyle and to feel good is a much more superior stance as compared to just looking good, but being mired with drugs such as anabolic steroids and HGH. Very few people are naturally muscular and if one is lucky enough to have those genetics, then must also have a very low percentage of body fat (less than 7%) to display a ripped muscularity.

Don't get me wrong, there are many people who are still into working out avidly and are nothing but natural. However, if you are truly seeking "body building" advice, then you ought to know the dirty little secrets. Apart from that, do not waste your money on excessive supplements, Creatine, etc. All you need is a balanced diet combined with exercise which must be a combination of cardio and weights. You must learn to design a concise but explosive workout regiment which helps you get over plateaus. You must also get plenty of rest between strenuous workouts and then refrain from becoming a "gym rat" or a total workout addict. Most important of all, AVOID ALCOHOL (light beer in tight moderation is OK) if you are serious about losing the flab.

For an explosive workout regiment look up: P90X, by Googling it and if you like it, then read some more about testimonials on it. The bottomline is that you must be both disciplined and dedicated to your craft. This is not an easy game, unless you want to cheat and take those illicit drugs which will eventually do a lot more harm to you than good. Be healthy and live a long life, instead of trying to look great in your tank top for just a couple of summers ;)

your right about that body supplement stuff, the only stuff you should probably take is vitamins and like natural stuff, but you should avoid like expensive exercise supplement stuff, and you bring up another good point you should work in cardio somewhere, because being muscular isnt worth crap if your endurance sucks. but that doesnt mean only do cardio, but i know really buff guys who do plenty of cardio to keep their endurance up.

[adeepercut2k]

Only advice I have is do what Blitzschlag said. And to add to it, you can't spot lose weight. You just have to lose weight. You can try building muscle where the fat is, but ultimately the fat sticks around unless you change your intake/output. If you get your body fat low enough, you'll achieve as close as possible to that cut look.

[Lucid]

Unfortunately you cant really target any area (IE you cant have a slim arms and a round butt unless you are a genetic freak). The best way to lose fat is to lift weights since it increases your metabolism and thus your body burns fat during its 'recovery' period. If you want a lower impact then try getting 5 lb weights and walking around your block 30 minutes a day since it will keep your heart rate between 50 - 65% of max (which is where you want to be in order to burn fat, anything above that and you start to burn muscle and fat).

There are several different ways to build muscle, but from what I have found the most effective is lifting dumbbells on an exercise ball so you are stimulating your core while you are doing your exercises. If you do these in combination of a circuit training of 2 sets of 15 reps at 75% max in the first 3 weeks you will notice a difference in how you look and feel, but after that your body tends to get used to being abused... its those last 10 lbs that every struggles with.

Also diet is very important and when you eat certain foods play a vital role. Try to stay away from carbs after 7 PM (yes including beer although alcohol is ever worse), and after each work-out try to drink a protein shake with some fruit mixed in and some additional fruit through out the day (and get ready to have some serious air poops). If you are really serious about building muscle then start a food journal, it will help you to see where you messed up and the effect that it had.

If you got any questions PM me, I have been a gym rat for 15+ years and with the exception of blowing out my knee have always been in good shape.

[kiwibolt]

I'm a HS biology teacher who has a research physiology/exercise physiology background-

1. There is no way to 'target' burn fat areas. If you're not happy with your chest/abs, you'll have to decrease your body fat percentage to see results in those areas. You can build muscle underneath the fat, which helps to sculpt the area the way you want, but the only way to lose fat in those specific areas is by lowering your overall body fat %.

2. Combine weight work with a good cardio regimen. The combination of the two will get you great results. I would also recommend you do plenty of cross training. Mixing up your workout helps keeps your body on edge- doing the same cardio workout day after day typically results in better endurance, but often times your specific muscle groups just become accustomed to that workout and you begin to get diminishing results. This is why you can build up your stamina as a distance runner yet be totally gassed when you play a game of basketball. Mix up your cardio and even your weights if putting on major amounts of muscle mass isn't your main goal.

3. Food intake- sounds like you're on the right path with your diet. I'll second what Lucid said about supplements. If you're eating a balanced diet and eating foods that aren't highly processed, you're most likely getting what you need from your food. The majority of people who take supplements just end up having very expensive urine. I did a fair amount of research on Creatine in grad school and published a couple articles in physiology journals- it's an effective supplement when used properly, but *most* people really don't need it and the majority of people who use it as a supplement don't load properly or cycle on/off the way they should. If you have questions about the creatine feel free to PM me.

[sdcfan720]

Unfortunately you cant really target any area (IE you cant have a slim arms and a round butt unless you are a genetic freak). The best way to lose fat is to lift weights since it increases your metabolism and thus your body burns fat during its 'recovery' period. If you want a lower impact then try getting 5 lb weights and walking around your block 30 minutes a day since it will keep your heart rate between 50 - 65% of max (which is where you want to be in order to burn fat, anything above that and you start to burn muscle and fat).

There are several different ways to build muscle, but from what I have found the most effective is lifting dumbbells on an exercise ball so you are stimulating your core while you are doing your exercises. If you do these in combination of a circuit training of 2 sets of 15 reps at 75% max in the first 3 weeks you will notice a difference in how you look and feel, but after that your body tends to get used to being abused... its those last 10 lbs that every struggles with.

Also diet is very important and when you eat certain foods play a vital role. Try to stay away from carbs after 7 PM (yes including beer although alcohol is ever worse), and after each work-out try to drink a protein shake with some fruit mixed in and some additional fruit through out the day (and get ready to have some serious air poops). If you are really serious about building muscle then start a food journal, it will help you to see where you messed up and the effect that it had.

If you got any questions PM me, I have been a gym rat for 15+ years and with the exception of blowing out my knee have always been in good shape.
your right about everything, except avoiding carbs after 7pm, that is kind of a misnomer, you should try to avoid bad carbs all the time and focus on good carbs all the time, it doesnt matter when you eat them.

[sdcfan720]

I'm a HS biology teacher who has a research physiology/exercise physiology background-

1. There is no way to 'target' burn fat areas. If you're not happy with your chest/abs, you'll have to decrease your body fat percentage to see results in those areas. You can build muscle underneath the fat, which helps to sculpt the area the way you want, but the only way to lose fat in those specific areas is by lowering your overall body fat %.

2. Combine weight work with a good cardio regimen. The combination of the two will get you great results. I would also recommend you do plenty of cross training. Mixing up your workout helps keeps your body on edge- doing the same cardio workout day after day typically results in better endurance, but often times your specific muscle groups just become accustomed to that workout and you begin to get diminishing results. This is why you can build up your stamina as a distance runner yet be totally gassed when you play a game of basketball. Mix up your cardio and even your weights if putting on major amounts of muscle mass isn't your main goal.

3. Food intake- sounds like you're on the right path with your diet. I'll second what Lucid said about supplements. If you're eating a balanced diet and eating foods that aren't highly processed, you're most likely getting what you need from your food. The majority of people who take supplements just end up having very expensive urine. I did a fair amount of research on Creatine in grad school and published a couple articles in physiology journals- it's an effective supplement when used properly, but *most* people really don't need it and the majority of people who use it as a supplement don't load properly or cycle on/off the way they should. If you have questions about the creatine feel free to PM me.

thats exactly what i was saying about CrossFit earlier, its just really intense crosstraining

[Lucid]

I'm a HS biology teacher who has a research physiology/exercise physiology background-

1. There is no way to 'target' burn fat areas. If you're not happy with your chest/abs, you'll have to decrease your body fat percentage to see results in those areas. You can build muscle underneath the fat, which helps to sculpt the area the way you want, but the only way to lose fat in those specific areas is by lowering your overall body fat %.

2. Combine weight work with a good cardio regimen. The combination of the two will get you great results. I would also recommend you do plenty of cross training. Mixing up your workout helps keeps your body on edge- doing the same cardio workout day after day typically results in better endurance, but often times your specific muscle groups just become accustomed to that workout and you begin to get diminishing results. This is why you can build up your stamina as a distance runner yet be totally gassed when you play a game of basketball. Mix up your cardio and even your weights if putting on major amounts of muscle mass isn't your main goal.

3. Food intake- sounds like you're on the right path with your diet. I'll second what Lucid said about supplements. If you're eating a balanced diet and eating foods that aren't highly processed, you're most likely getting what you need from your food. The majority of people who take supplements just end up having very expensive urine. I did a fair amount of research on Creatine in grad school and published a couple articles in physiology journals- it's an effective supplement when used properly, but *most* people really don't need it and the majority of people who use it as a supplement don't load properly or cycle on/off the way they should. If you have questions about the creatine feel free to PM me.

Kiwi-

regarding Creatine from what I have been told its always best to do a 2 week loading cycle followed by 4 more weeks of what would be considered 'typical use' followed by 6 weeks off.

Also (from what I understand) it speeds up muscle recovery so the only reason to take it is if you are doing heavy work-outs on the same day or within a 36 hour period. How close am I to being correct?

Also another thing to consider is sleep since it preforms the same muscle recovery system process as creatine without the added water weight (again this is my understand, feel free to shoot me down). Hence if you are working out one of the biggest things you can do for yourself is make sure you get an honest 7 hours of sleep.

[sdcfan720]

Kiwi-

regarding Creatine from what I have been told its always best to do a 2 week loading cycle followed by 4 more weeks of what would be considered 'typical use' followed by 6 weeks off.

Also (from what I understand) it speeds up muscle recovery so the only reason to take it is if you are doing heavy work-outs on the same day or within a 36 hour period. How close am I to being correct?

Also another thing to consider is sleep since it preforms the same muscle recovery system process as creatine without the added water weight (again this is my understand, feel free to shoot me down). Hence if you are working out one of the biggest things you can do for yourself is make sure you get an honest 7 hours of sleep.
you should be getting full 7 hours of sleep anyways, but you really need a full 7 hours if you are working out

[Lucid]

your right about everything, except avoiding carbs after 7pm, that is kind of a misnomer, you should try to avoid bad carbs all the time and focus on good carbs all the time, it doesnt matter when you eat them.

Yea bad carbs are always bad.

Another thing I was taught from my old wrestling days is if you take the total grams of fat, multiply it by 9, then put that number over the total calories if it equals more than 1/3rd dont eat it.

Its the simple method to figure out % of fat.

Also saturate fat and high fructose corn syrup is the enemy.

[Lucid]

you should be getting full 7 hours of sleep anyways, but you really need a full 7 hours if you are working out

True, but 7 hours when having a family and a job isnt always a possibility... eh!

I was more comparing the enhanced recovery times using creating to some good old ZZZZ's.

[sdcfan720]

True, but 7 hours when having a family and a job isnt always a possibility... eh!

I was more comparing the enhanced recovery times using creating to some good old ZZZZ's.
i see what your saying, well i dont have my own family yet but i have school at 7 so i normally get like barely 7 hours of sleep every night, but no school for 2 months so ill be catchin up on sleep, and work

[sdcfan720]

Yea bad carbs are always bad.

Another thing I was taught from my old wrestling days is if you take the total grams of fat, multiply it by 9, then put that number over the total calories if it equals more than 1/3rd dont eat it.

Its the simple method to figure out % of fat.

Also saturate fat and high fructose corn syrup is the enemy.

yep saturated fats and corn syrups are killers

[kiwibolt]

Kiwi-

regarding Creatine from what I have been told its always best to do a 2 week loading cycle followed by 4 more weeks of what would be considered 'typical use' followed by 6 weeks off.

Also (from what I understand) it speeds up muscle recovery so the only reason to take it is if you are doing heavy work-outs on the same day or within a 36 hour period. How close am I to being correct?

Also another thing to consider is sleep since it preforms the same muscle recovery system process as creatine without the added water weight (again this is my understand, feel free to shoot me down). Hence if you are working out one of the biggest things you can do for yourself is make sure you get an honest 7 hours of sleep.
Yes on the creatine cycle- that's the basic loading/maintenance/off cycle. I'm of the opinion that a 2 week load is excessive. Most research shows that your body is pretty much maxed out after 5-7 days.

In terms of what it does. Creatine and the phosphorylated version (PCr) work as an energy storage/release system that is utilized in short burst exercise (HEAVY weight lifting, sprinting). A simple way of thinking about it is that increasing the amount of PCr in your muscles is like increasing the size of a battery- there will be more energy available to you at the start of a bout of intense/maximum effort exercise. This is important because it gives your body another energy system to utilize instead of relying soley on anaerobic metabolic processes (which result in lactic acid production). Every person uses the PCr/Cr energy system, but it may provide 2-4 seconds of quick burst energy to the normal joe- people supplementing with Cr may get 5-7 seconds of maximum burst energy out of it before the body has to rely soley on anaerobic forms of metabolism. This is why people who use Creatine often report feeling better on the last set of their lifting or feeling stronger on the last reps of each set. The Cr can also be rephosphorylated in the muscle, which helps you recover (store energy) in between sets/events.

In terms of actual recovery from muscle damage/rebuilding muscle fiber.... research isn't conclusive at this point.

My opinion is that the recreational lifter/athlete really won't gain much from creatine supplementation.

[Lucid]

Yes on the creatine cycle- that's the basic loading/maintenance/off cycle. I'm of the opinion that a 2 week load is excessive. Most research shows that your body is pretty much maxed out after 5-7 days.

In terms of what it does. Creatine and the phosphorylated version (PCr) work as an energy storage/release system that is utilized in short burst exercise (HEAVY weight lifting, sprinting). A simple way of thinking about it is that increasing the amount of PCr in your muscles is like increasing the size of a battery- there will be more energy available to you at the start of a bout of intense/maximum effort exercise. This is important because it gives your body another energy system to utilize instead of relying soley on anaerobic metabolic processes (which result in lactic acid production). Every person uses the PCr/Cr energy system, but it may provide 2-4 seconds of quick burst energy to the normal joe- people supplementing with Cr may get 5-7 seconds of maximum burst energy out of it before the body has to rely soley on anaerobic forms of metabolism. This is why people who use Creatine often report feeling better on the last set of their lifting or feeling stronger on the last reps of each set. The Cr can also be rephosphorylated in the muscle, which helps you recover (store energy) in between sets/events.

In terms of actual recovery from muscle damage/rebuilding muscle fiber.... research isn't conclusive at this point.

My opinion is that the recreational lifter/athlete really won't gain much from creatine supplementation.

Gracias man! Thanks for the Ed-U-Ma-Ka-Shion

[kiwibolt]

Gracias man! Thanks for the Ed-U-Ma-Ka-Shion
No problem- I know more about nothing than anybody I know. :D

[TBOLTZCALI]

I hear peanut butter sandwiches are good fuel. Also, do some research on Rickey Henderson. I heard he never really lifted weights but did alot a push ups.

[Maxima_Bolt]

Thanks guys, I really do appreciate the responses and advice! I like the idea of the weight lifting on the balance ball, going to try that out next week. Also adding fruit to my protein shake sounds pretty good and I'm already used to the side effect of that (the gas), the shakes will make you do that anyhow.

As far as the 'targeting' goes, I'll just keep what I'm doing, I think I'm doing pretty well so far. I'm beginning to see some definition in my arms, from the past 2 weeks worth of work. I'm encouraged by it and believe me, like plenty of us right now in these times, anything to be positive about is a godsend.

I know it takes total commitment, but I'm ready. Losing 70 ibs wasn't easy, but it was sure worth it. Once I get something in my head, I won't let it go, my new goal is already firmly entrenched in it. Again, thanks guys!

[Texas lightning]

Hello all! I've been away awhile, it feels great to be back. I've mostely been goofing around with my '06 Mustang GT and recommited myself to my gym workouts. Since Feb '07, I went on a diet and excercise routine, I used to weigh about 230+ on a 5'6 frame (read- overweight) and now I'm at a much more resonable 155. I feel great but I'm not finished as I still have some chest and stomach fat that has been a bane to burn off. I used to be all about cardio, but now I'm getting more into weight lifting, mostely just lifting some small weights, fly curls, hammer curls and some weight machines.

From the Mustang site I've been frequenting, I've got some sound advice, but being that this is a football forum, I'm interested in what advice you might have here.

First off- what are some good excercises that target my 2 problem areas? My first priority is to get rid of the fat that i do have there, then to build up some muscle in those areas, I don't need to be buff like Merriman, but ideally I'd like to LT/Walter Payton cut, meaning not huge, just lean, cut and mean.

Second, what I'm currently taking for supplements is a pre-workout drink called 'Torque', it gives me energy to go through my workouts and it gives my muscles a little pump. I like it better then NO XPLODE, the Torque doesn't make me jittery and it lasts for quite a bit. Also post workout, I take some creatine. I also take multi-vitamins, green tea pills and a weight burning pill called ignite. Are there other suppliments that are helpful? Vitamins? I do not want to rely on suppliments soley, I just want them to aid my workouts and/or promote muscle growth and burn off the fat. Oh and I also take protien shakes too.

Thirdly, what are good foods that also help with my goals? My breakfast consists of oatmeal, followed by a bananna, the lunch is a turkey sandwich on wheat bread, light yogurt and a ton of fruit. Dinner is sensibly sized portions, usually meat, or soup or salad. On weekends, I'll substitute a meal with a smoothie ( is it true that LT is a smoothie fiend? I heard that somewhere)

Thanks for any advice you guys may have!:)oatmeal,bannanas,ton of fruit what you need to do is watch your carb intake all those things you mentioned are loaded with them and that will put fat on you quicker than red meat that's why most body builders diets consisit of mostly of high protien supps and low sugar veggies mostly greens almost all fruits and colored veggies are loaded with carbs and your body can only burn so many carbs per day and the rest turns to fat. Even though grains and fruits are high in fiber and good for digestion they are still high in carbs read Dr. Atkins book it explains all of that.

[GoTomlinson]

I'm not sure if you are wanting to get into 'weight lifting' or if you want to get into 'bodybuilding'.

For a bodybuilder, their diet is just as important as lifting weights (if not more).

1) Genetics
2) Nutrition
3) Exercise

Though the best advice anyone can give you is to check out this site:

forum.bodybuilding.com

[sdcfan720]

oatmeal,bannanas,ton of fruit what you need to do is watch your carb intake all those things you mentioned are loaded with them and that will put fat on you quicker than red meat that's why most body builders diets consisit of mostly of high protien supps and low sugar veggies mostly greens almost all fruits and colored veggies are loaded with carbs and your body can only burn so many carbs per day and the rest turns to fat. Even though grains and fruits are high in fiber and good for digestion they are still high in carbs read Dr. Atkins book it explains all of that.

ok, first of all Dr. Atkins diet was extremely overrated, and eating tons of fruits will not get you the protein you need, almost all meat that isnt fried or a burger or hot dog or bacon has lots of protein, and fish has alot of other added benefits, and if you dont want to eat alot of meat just have a protein shake for breakfast everyday

[David110]

Here's what I do. I eat lots of fruit, lean meat and chicken breasts. Believe it or not, Roberto's chicken burrito is a good source of protien, just have you guacamole on the side.

As for supplements, it's Muscle Milk Light, Omega-3 fatty acids, Centruim multi vitamins(but try it in liquid form, I was told it absorbs into your body faster), and Nutrex Lipo-6 fat burner. I've been working out for a month, and i've noticed a huge difference, in strength and size. My little gut is melting away and my weight has stayed the same, but I feel alot better. I want to max out at 160. Also, try some core strength exercises. Do hovers, leg lifts and decline sit ups.

[Lucid]

One more thing that I have not heard anyone mention yet is stretching. If you work out too much without stretching your elasticity drops to a minimum. If you just stretch 10 minutes at the end of each work out you should be good.

Good luck and keep us informed of your progress... and when you are trying out for the bolts :)

Cheers

[Colsrob]

"Need advice on body building"

Lift heavy things until it really hurts. Then do it 10 more times.

Or, buy a lot of clay and form it to whatever shape you wish. :eek:

[Lucid]

"Need advice on body building"

Lift heavy things until it really hurts. Then do it 10 more times.

Or, buy a lot of clay and form it to whatever shape you wish. :eek:

Totally... slap some bondo on your body in key spots and air brush some abs on and you are good to go!

[Maxima_Bolt]

Totally... slap some bondo on your body in key spots and air brush some abs on and you are good to go!
LOL, I guess that could work too! Might be a bit itchy though.:p

I'll definately keep you guys posted and note what helped. I'll see if I kind find some "fat" pictures of me from before and how I look now, it's a pretty big difference, but I'm not done yet!:layup

[Texas lightning]

ok, first of all Dr. Atkins diet was extremely overrated, and eating tons of fruits will not get you the protein you need, almost all meat that isnt fried or a burger or hot dog or bacon has lots of protein, and fish has alot of other added benefits, and if you dont want to eat alot of meat just have a protein shake for breakfast everydayknow what your saying before you bounce out I was saying eating tons of friut was NOT a good thing and atkins was not overated his princables are stated medical fact and the point that you are contradicting yourself proves that you don't even know what the atkins diet really is because the part that you say about eating more meat and cutting down on carbs or natural sugars is part of the atkins diet. people that have follow atkins have had almost a 100% success rate the only problem they have had is life style changes in thier eating styles like cutting back on bread and grain intake ie eating a hamburger with no bun.

[Texas lightning]

ok, first of all Dr. Atkins diet was extremely overrated, and eating tons of fruits will not get you the protein you need, almost all meat that isnt fried or a burger or hot dog or bacon has lots of protein, and fish has alot of other added benefits, and if you dont want to eat alot of meat just have a protein shake for breakfast everydayand too point out also Atkins pointed out our rise in diabeates in this country is because alot of the nutritionalist got it wrong by telling us to cut back on red meat and eat more fruits and grains which are loaded with carbs or natural sugars and since the body can only use so much of those the rest turns too fat how is that overated and not just plain logic.

[kiwibolt]

and too point out also Atkins pointed out our rise in diabeates in this country is because alot of the nutritionalist got it wrong by telling us to cut back on red meat and eat more fruits and grains which are loaded with carbs or natural sugars and since the body can only use so much of those the rest turns too fat how is that overated and not just plain logic.
The problem I've seen with people who rely on a hard-core protein only diet is that at some point you'll start eating carbs again. When that happens people usually experience some serious rebound weight gain because the body simply isn't used to processing the carbs- it immediately stores them because it's been carb starved for so long.

I'll say what I've said a zillion times- moderation is the key. Eat a well balanced diet. Cut back on processed foods and reduce portion size. There really isn't any secret to weight loss.... eat fewer calories than you burn and you'll start losing weight. Combine smarter eating with a well though out cardio regime and you'll lose weight faster- add in weight lifting and the pounds will come off quicker and you'll have the added benefit of sculpting/building muscle.

[sdcfan720]

and too point out also Atkins pointed out our rise in diabeates in this country is because alot of the nutritionalist got it wrong by telling us to cut back on red meat and eat more fruits and grains which are loaded with carbs or natural sugars and since the body can only use so much of those the rest turns too fat how is that overated and not just plain logic.

in this day in age there is no such thing as medical fact when it comes to eating healthy, and that diet was overrated low carb diets are not bad when you use them correctly but alot of people cant do that, thats why IMO its better to just try to eat healthy and try to balance your in6take of bad food and good food, because that is a whole lot easier than if you attempt to follow the rules of the atkins diet, and i never said it was a bad diet, i just said it was overrated and that its not right for many people, if it works for you than good for you im happy for you, anything that gets america less fat works for me.

[David110]

in this day in age there is no such thing as medical fact when it comes to eating healthy, and that diet was overrated low carb diets are not bad when you use them correctly but alot of people cant do that, thats why IMO its better to just try to eat healthy and try to balance your in6take of bad food and good food, because that is a whole lot easier than if you attempt to follow the rules of the atkins diet, and i never said it was a bad diet, i just said it was overrated and that its not right for many people, if it works for you than good for you im happy for you, anything that gets america less fat works for me.

The Adkins diet is so bad, the Military forbids their aircrew to go on that diet.

[Texas lightning]

in this day in age there is no such thing as medical fact when it comes to eating healthy, and that diet was overrated low carb diets are not bad when you use them correctly but alot of people cant do that, thats why IMO its better to just try to eat healthy and try to balance your in6take of bad food and good food, because that is a whole lot easier than if you attempt to follow the rules of the atkins diet, and i never said it was a bad diet, i just said it was overrated and that its not right for many people, if it works for you than good for you im happy for you, anything that gets america less fat works for me.it would never work for me I love carbs too much IT WORKED FOR MY BROTHER AND MOTHER because of thier high blood sugar besides you guys missed my point I wasn't telling him to go on a total adkins diet I was telling him why alot of grains and a ton of fruit wouldn't work in a bodybuilding regement useing the the adkins princibles as a referance AND YOUR RIGHT a more balenced diet would be better but eating a lot of oatmeal and lots of fruit won't

[Texas lightning]

and another good point would be to remember meal timing another problem people tend to have is thier meal intake during the day is backwards they eat a small breakfast, a bigger lunch, and a huge dinner then thier day is over and they rest and go to bed when your metabolism is lowest the thing to remember is eat breakfast like a king, eat lunch like a prince, but eat dinner like a pauper.

[sdcfan720]

The Adkins diet is so bad, the Military forbids their aircrew to go on that diet.
its not bad, it just doesnt have enough carbs for military people who are working out constantly

[sdcfan720]

it would never work for me I love carbs too much IT WORKED FOR MY BROTHER AND MOTHER because of thier high blood sugar besides you guys missed my point I wasn't telling him to go on a total adkins diet I was telling him why alot of grains and a ton of fruit wouldn't work in a bodybuilding regement useing the the adkins princibles as a referance AND YOUR RIGHT a more balenced diet would be better but eating a lot of oatmeal and lots of fruit won't
congrats to your family for getting on a diet that works for them, ok i guess were kinda on the same page then, atkins wouldnt work that well for a body builder regimen for the most part. but for normal people it can work if you use it right

[Texas lightning]

congrats to your family for getting on a diet that works for them, ok i guess were kinda on the same page then, atkins wouldnt work that well for a body builder regimen for the most part. but for normal people it can work if you use it rightno a total adkins wouldn't work exspecialy during a work out when you need the extra energy but you still need to watch your total carb intake and not take in more than your body can burn like eating a ton of fruit.

[David110]

its not bad, it just doesnt have enough carbs for military people who are working out constantly

It's for aircrew only though. Ground guys can do it.

[sdcfan720]

It's for aircrew only though. Ground guys can do it.
Why is that????

[Tomlinson21]

Hello all! I've been away awhile, it feels great to be back. I've mostely been goofing around with my '06 Mustang GT and recommited myself to my gym workouts. Since Feb '07, I went on a diet and excercise routine, I used to weigh about 230+ on a 5'6 frame (read- overweight) and now I'm at a much more resonable 155. I feel great but I'm not finished as I still have some chest and stomach fat that has been a bane to burn off. I used to be all about cardio, but now I'm getting more into weight lifting, mostely just lifting some small weights, fly curls, hammer curls and some weight machines.

From the Mustang site I've been frequenting, I've got some sound advice, but being that this is a football forum, I'm interested in what advice you might have here.

First off- what are some good excercises that target my 2 problem areas? My first priority is to get rid of the fat that i do have there, then to build up some muscle in those areas, I don't need to be buff like Merriman, but ideally I'd like to LT/Walter Payton cut, meaning not huge, just lean, cut and mean.

Second, what I'm currently taking for supplements is a pre-workout drink called 'Torque', it gives me energy to go through my workouts and it gives my muscles a little pump. I like it better then NO XPLODE, the Torque doesn't make me jittery and it lasts for quite a bit. Also post workout, I take some creatine. I also take multi-vitamins, green tea pills and a weight burning pill called ignite. Are there other suppliments that are helpful? Vitamins? I do not want to rely on suppliments soley, I just want them to aid my workouts and/or promote muscle growth and burn off the fat. Oh and I also take protien shakes too.

Thirdly, what are good foods that also help with my goals? My breakfast consists of oatmeal, followed by a bananna, the lunch is a turkey sandwich on wheat bread, light yogurt and a ton of fruit. Dinner is sensibly sized portions, usually meat, or soup or salad. On weekends, I'll substitute a meal with a smoothie ( is it true that LT is a smoothie fiend? I heard that somewhere)

Thanks for any advice you guys may have!:)
Rule #1 to fat loss and lean muscle: Nutrition
Rule #2 Nutrition
Rule #3 Resistance Training (supersetting fashion, circuit training)
Rule #4 Cardio/HIIT
Rule #5 No need for supps. Fat Loss is always 90% nutrition. The rest is gravy.
Total body workouts 3xweek and HIIT.
Shoot me an IM if you'd like more information.

[johnflintoff]

Try the workout called CrossFit,add some natural herbs that are used for body building you can also try online lessons to lose fat and build muscle but you can't target a particular area to burn fat.Your diet plan is good add some natural herbs like Feverew, Kola Nut, Turmeric etc


http://bodybuilding.about.com/od/howtoachieveresults/a/bodybuilding.htm
http://www.musclesbuildingprograms.com/Bodybuilding-Nutrition/Natural-Herbs-For-Muscle-Building.php

[jackfrost]

Well, I'm glad you've asked for advice because as you can see from my picture, I'm well versed in the art of Bodybuilding.............still have a ways to go, but I'm getting there.
I could tell you how I got this magnificent physique but I'd have to kill you also.


http://www.grimmemennesker.dk/data/media/1/Girly_Man.jpg

[Tomlinson21]

Well, I'm glad you've asked for advice because as you can see from my picture, I'm well versed in the art of Bodybuilding.............still have a ways to go, but I'm getting there.
I could tell you how I got this magnificent physique but I'd have to kill you also.


http://www.grimmemennesker.dk/data/media/1/Girly_Man.jpg

Nice lookin guns.

[619-N-702]

you sound like your in control of yourself, but ill offer my opinion as well.

i try to eat the majority of my carbs for breakfast, and try to focus the rest of my meals throughout the day around protein and greens.

try and eat things that are gonna keep your metabolism up and help you burn fat. oddly enough hot sauce is good to have cause it helps kick up the fat burning rate.

if your trying to burn off some fat on/around your abs then your diet is really gonna come into play. you HAVE to eat foods that will assist in fat burning. cottage cheese is a good example, and you can mix in some pineapple so it dont taste as horrible..lol

have a protein shake before you go to bed. buy a tub or even some type of rtd (ready to drink) casein protein. when you sleep, the casein protein breaks down slower (typically over 5-7hrs) which means your body can still burn fat and keep its metabolism up while your sleeping, that way you dont starve it while your fasting at night. its called "break-fast" for a reason.

other then that, i would maybe stick with one type of "fat burning" pill whether it be green tea, caffeine, or hydroxycut. taking too many puts alot of stress on the heart. you might look into taking some "CLA" (Conjugated Linoleic Acid) pills. they actually help transform your bodys fat so it can be processed into energy.

[sdcfan720]

Try the workout called CrossFit,add some natural herbs that are used for body building you can also try online lessons to lose fat and build muscle but you can't target a particular area to burn fat.Your diet plan is good add some natural herbs like Feverew, Kola Nut, Turmeric etc





do you do crossfit?

[LTfan4life]

First off, awesome thread guys.

I've been looking and wanting to get back into weight lifting recently, as I essentially took a year and a half off after being in the gym every other day for the 3 years before that. I trust quite a few of your guys' opinions (Kiwi, Lucid, others that had good knowledge on the subject).

But here's a few things of what I got from you guys:
1. Eat stuff like oatmeal for breakfast, light lunch (fruits, white meat), light dinner.
2. Smoothies after working out
3. Watch carb intake

I just had a few questions though: Should there be a specific caloric intake goal? I understand the whole carb thing for the most part, but what exactly is considered too much carbs, and "bad" carbs? I have an idea, but I just want it to be clear. Lastly, for working out, is it suggested to work arms one day, legs next day, abs/chest day after, etc? If needed, my situation is 18 year old male, wanting to get cut (weigh about 170 now, 5'9", 2" belly fat).

I believe I have a solid foundation to work from. I have the outlook ready to do this, I take multivitamins, omega 3's, don't drink soda/alcohol, don't eat junkfood/sweets at all (but do eat fast food sometimes). I think the hardest thing for me is discipline in terms of what to eat/not to eat beyond that.

[Lucid]

First off, awesome thread guys.

I've been looking and wanting to get back into weight lifting recently, as I essentially took a year and a half off after being in the gym every other day for the 3 years before that. I trust quite a few of your guys' opinions (Kiwi, Lucid, others that had good knowledge on the subject).

But here's a few things of what I got from you guys:
1. Eat stuff like oatmeal for breakfast, light lunch (fruits, white meat), light dinner.
2. Smoothies after working out
3. Watch carb intake

I just had a few questions though: Should there be a specific caloric intake goal? I understand the whole carb thing for the most part, but what exactly is considered too much carbs, and "bad" carbs? I have an idea, but I just want it to be clear. Lastly, for working out, is it suggested to work arms one day, legs next day, abs/chest day after, etc? If needed, my situation is 18 year old male, wanting to get cut (weigh about 170 now, 5'9", 2" belly fat).

As for calorie intake it all depends on what routines you are planning on doing, but if you are active you will probably need about 2800. If you are looking at cardio then you can take in more calories and more carbs, but if its lifting then less calories and fewer carbs. If you are looking at getting cut and not huge then take the cardio approach and do about 1/2 an hour of cardio followed by 1/2 an hour of roughly 60% of your max, but up the sets to 4 and reps to between 12-15; also look at circuit training and using super-sets. Also right after the work-out its crucial that you put the proper nutrition into your body depending on the work-out you just did (again think cardio carbs and water, lifting protein and water).

My old routine would be

Monday - 3 miles treadmill / Back / Bicepts / Shrugs / Abs
Tuesday - 30 minutes bike / Chest / Tricepts / Shoulders / Abs
Wed - Off
Thursday - 3 miles treadmill / Lets (squat / extension / curl, raise)/ Abs
Friday - 1 hour Swim
Saturday - Mountain Biking / Surfing (if waves)
Sunday - Mountain Biking / Surfing (if waves)

I was basically eating junk and working in corporate America (hence sitting on my arse all day), but my body fat was round 6% and I was 30. Good luck!

[RAWDOGG]

Hello all! I've been away awhile, it feels great to be back. I've mostely been goofing around with my '06 Mustang GT and recommited myself to my gym workouts. Since Feb '07, I went on a diet and excercise routine, I used to weigh about 230+ on a 5'6 frame (read- overweight) and now I'm at a much more resonable 155. I feel great but I'm not finished as I still have some chest and stomach fat that has been a bane to burn off. I used to be all about cardio, but now I'm getting more into weight lifting, mostely just lifting some small weights, fly curls, hammer curls and some weight machines.

From the Mustang site I've been frequenting, I've got some sound advice, but being that this is a football forum, I'm interested in what advice you might have here.

First off- what are some good excercises that target my 2 problem areas? My first priority is to get rid of the fat that i do have there, then to build up some muscle in those areas, I don't need to be buff like Merriman, but ideally I'd like to LT/Walter Payton cut, meaning not huge, just lean, cut and mean.

Second, what I'm currently taking for supplements is a pre-workout drink called 'Torque', it gives me energy to go through my workouts and it gives my muscles a little pump. I like it better then NO XPLODE, the Torque doesn't make me jittery and it lasts for quite a bit. Also post workout, I take some creatine. I also take multi-vitamins, green tea pills and a weight burning pill called ignite. Are there other suppliments that are helpful? Vitamins? I do not want to rely on suppliments soley, I just want them to aid my workouts and/or promote muscle growth and burn off the fat. Oh and I also take protien shakes too.

Thirdly, what are good foods that also help with my goals? My breakfast consists of oatmeal, followed by a bananna, the lunch is a turkey sandwich on wheat bread, light yogurt and a ton of fruit. Dinner is sensibly sized portions, usually meat, or soup or salad. On weekends, I'll substitute a meal with a smoothie ( is it true that LT is a smoothie fiend? I heard that somewhere)

Thanks for any advice you guys may have!:)

Ask Merriman, Harrison, Bonds, Canseco, Mcguire, etc........