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quote:

Originally posted by Orbax wanna post your diet again?

quote:

Originally posted by Nrg2Nfinit yes please do im intrested to see if you intake to much protein you just end up shitting it out i know that from personal experience.. 3 months of constant dierriah lol TMI i know.. but excessive amounts of protein are just too much work for the kidneys

as long as your training hard enough and driinking enough you'll be fine, i had the diarriah, my system just needed a break, now it can stomach more now
my diet:

breakfast 6.15am
bowl of fruit
1.5 cups oatflakes
protein shake(.5l milk, .25l cream, 2scoops mass builder, 2scoops protein90)

2nd breakfast 10am
150g peanuts
2eggs/ avocado
or
tin beans
can tuna

lunch 1pm
150g rice
300g turkey

snack 4pm
protein shake

dinner 7.30pm
200g pasta
450 - 600g round steak
green veg

supper 11pm
450g cottage cheese

quote:

Originally posted by diego as long as your training hard enough and driinking enough you'll be fine, i had the diarriah, my system just needed a break, now it can stomach more now my diet: breakfast 6.15am bowl of fruit 1.5 cups oatflakes protein shake(.5l milk, .25l cream, 2scoops mass builder, 2scoops protein90) 2nd breakfast 10am 150g peanuts 2eggs/ avocado or tin beans can tuna lunch 1pm 150g rice 300g turkey snack 4pm protein shake dinner 7.30pm 200g pasta 450 - 600g round steak green veg supper 11pm 450g cottage cheese

theres still alot of crabs there with the rice and the pasta

but its very high in protein.. even a bit excessive.. but since your splitting your portions evenly throughout the day it shouldnt be a problem for your stomach to digest it all


looks good
not bad.. soyour taking mass builder and protein shake

ye i do eat a lot of carbs, i'm very active throughout the day, so need quite a bit of energy, i could take the energy from fat, but just try to keep it somewhat cortailed.

alright...christmas is over and so is the bad food eating. i feel like i gained a couple pounds of shit over the holidays grrrr...

anyway, here is the routine i'm planning to do at the start of the new year...

Wake up... 5am

do 30-45 min of cardio

eat approx 6-6:30am

go to work

eat approx 9-9:30am

eat again approx 12-12:30pm

eat again approx 3-3:30pm

come home lift around 6pm

eat approx 8pm

go to bed around 10pm ish


each meal is going to consist of

45 grams of Carbs
22 grams of Protein

in the forms of protein shakes and grapenuts hehehe

and one or two meals i'll throw in my fat for the day...preferable before lift...

if youre looking to gain muscle mass, eat protein within 45 minutes of the workout. Thats when most of the rapid replenishment will occur. A lot of people drink protein shakes as they work out (i did it for a bit, but then its a painin the ass holding a nalgene bottle as you ride a motorcycle) or just have one in your car for after you get done and chug it

I always come home and cook up burgers and its a big difference than when i came home, shwoered, changed and then ate

i know most people will look at what i'm going to do and say...you shouldn't drink protein shakes all day, but its what i did in highschool and well..it worked hehehe...hopefully it'll show in the pictures hehehe

yeah, when i was drinking 3-4 a day all i did was poop and fart a lot. It was when I followed shwarzeneggers idea of a nice carb rich meal before and then a lot of fish (super quick absorbtion of protein from fish) and protein after, helped me gain my most mass...It sucks because last 4 months ive been out of it, and now i have to go to Argentina for two weeks. I dont expect to see any real raing until March for me sigh.



but yeah...i was able to gain 10lbs (a LOT for me hehehe) when i was doing that for 2 months. Also never being not-full helped...man I pooped like 5 times a day, it was crazy.

but*(**

My body builder (just won over all semi-pro state champ) friend said when hes DIETING he eats 10 decent meals a day becaue your guts working burns soooo much energy.

when hes gaining weight its 4 HUGE meals.

Im in a hard spot. I hate my body when i get above 12% body fat. I feel disgusting. But i want to gain weight. So I usually stay around 10% and then try to get muscle...i just cant imagine being fat for 2 months, makes me fucking cringe!!!

i should stop bitching about being skinny haha, if i wont get fat to burn, im never gonna get big....*cries* God, make it easier to get big!

quote:

Originally posted by Orbax yeah, when i was drinking 3-4 a day all i did was poop and fart a lot. It was when I followed shwarzeneggers idea of a nice carb rich meal before and then a lot of fish (super quick absorbtion of protein from fish) and protein after, helped me gain my most mass...It sucks because last 4 months ive been out of it, and now i have to go to Argentina for two weeks. I dont expect to see any real raing until March for me sigh. but yeah...i was able to gain 10lbs (a LOT for me hehehe) when i was doing that for 2 months. Also never being not-full helped...man I pooped like 5 times a day, it was crazy. but*(** My body builder (just won over all semi-pro state champ) friend said when hes DIETING he eats 10 decent meals a day becaue your guts working burns soooo much energy. when hes gaining weight its 4 HUGE meals. Im in a hard spot. I hate my body when i get above 12% body fat. I feel disgusting. But i want to gain weight. So I usually stay around 10% and then try to get muscle...i just cant imagine being fat for 2 months, makes me fucking cringe!!! i should stop bitching about being skinny haha, if i wont get fat to burn, im never gonna get big....*cries* God, make it easier to get big!

hmmmm

do you have any idea as to your friends stats? just curious because my friend won our state all round teenager thing like 4 years ago heehhe...he was doing basically what i'm doing, but school has taken its toll and the mother******...he's lost so much muscle...

uhm right now he weighs 250 with 6% fat, its been a couple weeks since he won so hes gaining fat again. Hes 6 feet tall.

dont know any actual measurements. This kid pukes every fuckin time he works out like 6 times haha. its insane. Ive worked out at the same time as him and i just watch him doing squats until he sprints to bathroom and comes back and is all pale and then keeps doing em and hell puke again.

crazy bastards. Hes going to medical school starting jan 1 to finish up pre-med then hes shooting for a phd in fitness.

quote:

Originally posted by Orbax uhm right now he weighs 250 with 6% fat, its been a couple weeks since he won so hes gaining fat again. Hes 6 feet tall. dont know any actual measurements. This kid pukes every fuckin time he works out like 6 times haha. its insane. Ive worked out at the same time as him and i just watch him doing squats until he sprints to bathroom and comes back and is all pale and then keeps doing em and hell puke again. crazy bastards. Hes going to medical school starting jan 1 to finish up pre-med then hes shooting for a phd in fitness.

ok yeah he's a mother****** hehehe


you'd think being a med student he'd see the binging as something bad hahaha...

quote:

Originally posted by Floorfiller alright...christmas is over and so is the bad food eating. i feel like i gained a couple pounds of shit over the holidays grrrr... anyway, here is the routine i'm planning to do at the start of the new year... Wake up... 5am do 30-45 min of cardio eat approx 6-6:30am go to work eat approx 9-9:30am eat again approx 12-12:30pm eat again approx 3-3:30pm come home lift around 6pm eat approx 8pm go to bed around 10pm ish each meal is going to consist of 45 grams of Carbs 22 grams of Protein in the forms of protein shakes and grapenuts hehehe and one or two meals i'll throw in my fat for the day...preferable before lift...

man, you could eat a lot more protein than that, and is the cardio you do for fat loss?

quote:

Originally posted by diego man, you could eat a lot more protein than that, and is the cardio you do for fat loss?

yeah i know its a little low...actually i use to eat about

90 grams of carbs a serving
44 grams of protein a serving...

but i want to lose a little body fat before i go crazy

actually...yeah you're right...that is pretty low...i might up both

quote:

Originally posted by Floorfiller yeah i know its a little low...actually i use to eat about 90 grams of carbs a serving 44 grams of protein a serving... but i want to lose a little body fat before i go crazy actually...yeah you're right...that is pretty low...i might up both

no, keep the carbs low, up the protein

floorfiller, how long did it take you to get 15" arms?

ok...i'm going to sit here and think until it's right hehehe...

now that i think about it...i think i'd like to have about a 3000 calorie diet...

3000 x 50% = 1500 / 4 = 375 / 5 = 75 grams of Carbs per meal

3000 x 35% = 1050 / 4 = 262.5 / 5 = 52.5 grams of Protein per meal

3000 x 15% = 450 / 9 = 50 / 3 = 16.67 grams of Fat every other meal

alright...now what do i want the workouts to look like...

Torso Day = Pecs, Back, Shoulder
Arm Day = Bicep, Tricep, Forearm
Leg Day = Quad, Glut, Calf, Hamstring

i'd probably want to do a three day on...three day off routine...

possible super sets...

Torso Day:

Flat Bench Press 3 x 12
Flat Flies 3 x 12

Incline Bench Press 3 x 12
Incline Flies 3 x 12

Decline Bench Press 3 x 12
Decline Flies 3 x 12
-------------------------------
Front Lat Pulldown 3 x 12
Bent Over Barbell Row 3 x 12

Behind Lat Pulldown 3 x 12
DB Bent Over Row 3 x 12

Seated Row 3 x 12
Upright Rows 3 x 12
-------------------------------
Shoulder Press 3 x 12
Shoulder Raises 3 x 12

DB Shoulder Press 3 x 12
Front Raises 3 x 12

Military Press 3 x 12
Bent Over Raises 3 x 12

Arm Day:

Barbell Curl 3 x 12
Tricep Pulldown 3 x 12
Forearm Curl 3 x 12

DB Curl 3 x 12
Tricep Extension 3 x 12
Hammer Curl 3 x 12

Preacher Curl 3 x 12
French Press 3 x 12
Wrist Curls 3 x 12

Leg Day:

Leg Press 4 x 12
Leg Extension 4 x 12
Seated Calf Raises 4 x 20

Squat 4 x 12
Leg Curl 4 x 12
Standing Calf Raises 4 x 20

Hack Squat 4 x 12
Abduction Machine 4 x 12
Donkey Calf Raises 4 x 20


anyone want to suggest anything based on that?

quote:

Originally posted by diego floorfiller, how long did it take you to get 15" arms?

not very long. arms were one of the first things to come for me...then i kinda stopped working arms, so they aren't that great...i know once i start working out again...in a month...i'll probably be up to 16...

Post pics you bastard!

and its really hard to do a day of supersets hehe. Id do it like 1 time after every 2 workouts for that muscle group. Also, depending on where your focus is (outer, inner) id do flies first, bench second. Flies take a lot more muscle coordination, and your chance of injury goes up if you do them when tired.

and my three day would be more of a chest-back, biceps triceps shoulders, legs. with abs every day.

Thats just me though the legs have so much muscle i throw up when i do anything other than legs in the same day.

also i like working opposing muscle to get them stretched out and not end up with gorilla arms that dont extend straight. The more you stretch, the further down the muscle goes

looks good though.

quote:

Originally posted by Orbax also i like working opposing muscle to get them stretched out and not end up with gorilla arms that dont extend straight. The more you stretch, the further down the muscle goes

nice.. i do the same


i heard that if you work opposing muscles.. the growth is better since the muscles heal in unity.. maybe its just a rumor


you shouldnt stretch very vigorously between sets either.. your risking injury that way

before.. and cautiously after


pics will come soon as well as measurements
ive been very lazy the last few week so this week im getting back in the routine

quote:

Originally posted by Floorfiller ok...i'm going to sit here and think until it's right hehehe... now that i think about it...i think i'd like to have about a 3000 calorie diet... 3000 x 50% = 1500 / 4 = 375 / 5 = 75 grams of Carbs per meal 3000 x 35% = 1050 / 4 = 262.5 / 5 = 52.5 grams of Protein per meal 3000 x 15% = 450 / 9 = 50 / 3 = 16.67 grams of Fat every other meal alright...now what do i want the workouts to look like... Torso Day = Pecs, Back, Shoulder Arm Day = Bicep, Tricep, Forearm Leg Day = Quad, Glut, Calf, Hamstring i'd probably want to do a three day on...three day off routine... possible super sets... Torso Day: Flat Bench Press 3 x 12 Flat Flies 3 x 12 Incline Bench Press 3 x 12 Incline Flies 3 x 12 Decline Bench Press 3 x 12 Decline Flies 3 x 12 ------------------------------- Front Lat Pulldown 3 x 12 Bent Over Barbell Row 3 x 12 Behind Lat Pulldown 3 x 12 DB Bent Over Row 3 x 12 Seated Row 3 x 12 Upright Rows 3 x 12 ------------------------------- Shoulder Press 3 x 12 Shoulder Raises 3 x 12 DB Shoulder Press 3 x 12 Front Raises 3 x 12 Military Press 3 x 12 Bent Over Raises 3 x 12 Arm Day: Barbell Curl 3 x 12 Tricep Pulldown 3 x 12 Forearm Curl 3 x 12 DB Curl 3 x 12 Tricep Extension 3 x 12 Hammer Curl 3 x 12 Preacher Curl 3 x 12 French Press 3 x 12 Wrist Curls 3 x 12 Leg Day: Leg Press 4 x 12 Leg Extension 4 x 12 Seated Calf Raises 4 x 20 Squat 4 x 12 Leg Curl 4 x 12 Standing Calf Raises 4 x 20 Hack Squat 4 x 12 Abduction Machine 4 x 12 Donkey Calf Raises 4 x 20 anyone want to suggest anything based on that?

damn mate, nice!

i just run for an hr a day and do a few on the bench. its track season

quote:

Originally posted by Floorfiller not very long. arms were one of the first things to come for me...then i kinda stopped working arms, so they aren't that great...i know once i start working out again...in a month...i'll probably be up to 16...

that's good, i aint to bad either it seems, gained an 1.25" in 9 weeks.

how long do your workouts take?

i just wanted to clarify that i wouldn't do all of those torso day supersets at a time hehehe...i might choose one from each muscle group and maybe add one more (rotating which gets the extra superset).

man i can remember the glory days of highschool when i'd have like 2 hour workouts hehehe. but nowadays i usually hit around an hour...maybe like an hour 15 min.

as far as working the opposing muscle groups at the same time...yeah i've done that before...works pretty good. my only complaint about it is...that well..it really messes up the amounts of weight i can do hehehe...i dunno...still a good idea though

get pics yet sl00t?

not eyt orbax

i am tehd droukn tonight
omgfugaogaoghoahohsdfakfklaj 11!!!! 1oneoneon1

What types of abdominal exercises do you fitness gurus recommend? Most of my body is what I'd consider "normal", but my waist is kinda big, and doing lots of cardio only brought it down a little.

quote:

Originally posted by Nrg2Nfinit not eyt orbax i am tehd droukn tonight omgfugaogaoghoahohsdfakfklaj 11!!!! 1oneoneon1

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