TranceAddict Forums (www.tranceaddict.com/forums)
- Chill Out Room
-- Working Out Thread Part II
Pages (46): « 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 [38] 39 40 41 42 43 44 45 46 »

quote:

Originally posted by Omegasox Floorfiller, I've been doing diet research for the past month or so since I've been trying to bulk (and drink beer) for the past several months and forgot how I achieved it last summer. This is the gist of what I've come up with, leaving out most of the scientific mumbo-jumbo, but everything stated has a reason for it being so. You want to eat a nominal amount of protein at every meal, typically 5-6 meals a day. A fast-absorbing protein PostW (read the link I posted yesterday; dextrose and whey are optimum), and a slow-absorbing protein before bed (cottage cheese, or casein shake; you're not going to be taking in food for ~8 hours, your muscles still need to eat while you sleep!). Carbs should come at breakfast, pre-workout and post-workout, and sparingly at other times throughout the day. You want simple carbs, such as oats, brown rice, yams, black beans, etc. If you can stomach it, fats will normally come from fish/meat, but you also want to supplement with omega 3's in the form of Flaxseed Oil and/or Fish Oil. After several tweaks, this is the current diet I am using, and have been losing ~2 pounds a week with minimal loss of LBM. We're almost the identical weight, so your caloric intake will be similar. 10:00AM 1/2 Cup Oats 1/2 Cup Natty Applesauce 4 Egg Whites 1 Whole Egg 1 Tbsp Flaxseed Oil 1 Serving Whey 1:00PM High Fiber Wrap 6 Slices of Turkey 1 Tbsp Hummus 3:45PM Can of Tuna 1 Serving Black Beans --Workout-- 6:30PM 2 Servings Whey 50g Dextrose 8:30 8oz Chicken Breast or 6oz Salmon Cup of Asparagus 11:00 Can of Tuna 1 Serving Black Beans 1 Tbsp Flaxseed Oil Total Cals: 2097 Fat: 61g Carbs: 154g Protein: 248g P/C/F: 49%/24%/27% Edit: If you follow a similar plan, with your carbs lower than 200g a day, you want to carb-up once or twice a week shooting for 350g or so.

nice info there mate...thanks i'm gonna use that as a jumping off point. you're probably right...i'm probably thinking a little too much in a weight gain mode, when really leaning is definitely a priority at the moment still. 2 lbs a week sounds pretty good hehehe


also just a link i'm using to enter in my "nutrition goals" on fitday...figure i'm gonna shoot for the Optimum Daily Allowances...so if anyone wanted to know what they are:

http://www.drlam.com/A3R_brief_in_d...osageguide.html

that diet sucks, since your trying to bulk.

you should be following a 55/35/15, carbs pro/fats for a lean bulk
or A 60/20/20

ill post my diet tommorow when i sober up, i just ahd a big party at my house

quote:

Originally posted by zack3082 that diet sucks, since your trying to bulk. you should be following a 55/35/15, carbs pro/fats for a lean bulk or A 60/20/20 ill post my diet tommorow when i sober up, i just ahd a big party at my house

that's stupid to recommend taking in so much carbs, unless you've an extremely active day, and there's no reason to have fats so low, there's no real harm with them.

as regards the foods you're taking Omegasox, try and make sure the turkey slices are not processed and the salmon is wild and i'd avoid chicken if possible.

quote:

Originally posted by diego that's stupid to recommend taking in so much carbs, unless you've an extremely active day, and there's no reason to have fats so low, there's no real harm with them.

Those ratios he mentioned are pretty standard for gaining lean muscle.

If I had to choose between more carbs or more fat in my diet, I'd choose more carbs every time.

exactly, im on a cutting diet and still getting in close to 350 carbs a day. that whoo carbs are bad for you shit is gay

Who's trying to bulk?

Edit: I think I see the confusion. I said I had been trying to bulk (being facetious, since all I did was drink way too much beer the past several months) and am now working to lean out. That by no means is a bulking diet, lol. All you have to do is look at the calories to know that.

i have been doing a lean bulk, i start my cutting monday. nothing too hardcore, jsut a slow cut. im moving to miami for college in the fall so i want to be shredded for those few weeks before college

whats are skullcrushers?

Sigh, this is killing me. My feet are killing me, I have a sharp pain in the lower right of my back. Argh, I hope after a week I'll get used to this so I can work out again.

id fidn out what that shart pain in your back is, if its bad.
i pulled a muscle deep in my lower back doing something and just took pain pills and layed off the weights for a while. 5 months later it comes back and i goto the chiro, because the muscle stayed fused for so long my L3, 4 , and 5 are crooked. he can fix it and he said its not a huge huge your gonna die concern, i just cant squat or do leg presses until he straightens it out

skullcrushers also called french press..

she'd get it.

This is what ive had everyone whos heard of french press associate it with



Today is squats day woot.

Squats
Deadlifts
calf raises
Leg extensions
hamstring curls
calf raises
ab work out

quote:

Originally posted by zack3082 exactly, im on a cutting diet and still getting in close to 350 carbs a day. that whoo carbs are bad for you shit is gay

i didnt say carbs were bad for you, i'm just saying there a waste taking in so much and so little protein.

This is something im also concerned with as i am not bulking now im just toning for some reason


i have to reassess my diet big time.

Whats the difference between carbs and protein? and how do they affect your body in growth? Omegasox, i pose this question to you as you seem to be the closest person here in being a nutritionist. My problem is i have a very small appetite (yes it sounds puss) but its true. What should i do to use my eating capacity to the extreme? andnot waste it on foods that i wont see growth in?

its been several months now and i havent peaked 145 lbs

i really wanna work on my abs, advice? whats good to start?

a clean diet, if you dont have genetically then its going to take cardio and a clean diet or else they wont come. i know that for a fact

quote:

Originally posted by TranceSpeeder i really wanna work on my abs, advice? whats good to start?

"abs are made in the kitchen" - seems to be the saying these days

weighted/non-weighted crunches and leg lifts will build up your ab muscles to a point, but basically its all about getting your bodyfat as low as possible (sub 10%). So in otherwords, do cardio and minimise carb + sugar intake i think, and eat alot of protein and you'll get there eventually

BTW. You can't spot reduce, dont get sucked into those stupid bs ads with ab machines saying like "GREAT ABS IN 10 WEEKS" - it doesnt work like that

quote:

Originally posted by Nrg2Nfinit This is something im also concerned with as i am not bulking now im just toning for some reason i have to reassess my diet big time. Whats the difference between carbs and protein? and how do they affect your body in growth? Omegasox, i pose this question to you as you seem to be the closest person here in being a nutritionist. My problem is i have a very small appetite (yes it sounds puss) but its true. What should i do to use my eating capacity to the extreme? andnot waste it on foods that i wont see growth in? its been several months now and i havent peaked 145 lbs

carbs are basically energy yeilding 4 cals. you need atleast 50-60% of your diet to be carbs.

protein contains amino acids, the building blocks of muscle. yeilds 4 cals as well.

healthy fats are necessary, fat yeilds 9 cals a gram. i get the majority of my fats before i goto bed because fats slow the breakdown of protein in your body.

im about to goto new orleans so i cant get to into detail. www.bodybuilding.com is a great place to learn stuff. they also have forums that are great as well

quote:

Originally posted by Orbax

lol is that guy naked in the pic

quote:

Originally posted by Nrg2Nfinit This is something im also concerned with as i am not bulking now im just toning for some reason i have to reassess my diet big time. Whats the difference between carbs and protein? and how do they affect your body in growth? Omegasox, i pose this question to you as you seem to be the closest person here in being a nutritionist. My problem is i have a very small appetite (yes it sounds puss) but its true. What should i do to use my eating capacity to the extreme? andnot waste it on foods that i wont see growth in? its been several months now and i havent peaked 145 lbs

You want most of your cals coming from carbs, but enough protein to assist in muscle growth and repair. At your weight, shoot for at least 500g of carbs, 200g protein, 80g of fat. That puts you at 3500 calories (4000 would be better). If you're not eating enough cals, it doesn't matter what food you eat, you won't gain, so don't worry about eating foods that you don't think will assist in growth. You need to ignore your appetite and just eat when you're not hungry. I wouldn't even be really concerned about a clean diet since it sounds like you can trim off excess fat rather easily. Just eat, it's as simple as that. Some ideas for food are oats, cereal, pasta, ANPB (all-natural peanut butter), any kind of meat, milk, flaxseed oil, black beans/garbanzo beans, and fruit/veggies of course. You're going to have to supplement with plenty of shakes, too. That should be easier to put down if you're feeling full, rather than more food.

I do almost all of my research through threads over at Elite Fitness. There are some diet guru's over there, you should take the time to register and post a similar thread in the diet section. However, it is likely they will tell you pretty much the same thing - you just need to eat.

anyway, since i am trying to do up my new routine tohugh it would good time to find out everyones favourites excercises so i can steal them!

so, top two for each. fire away!

Squats with a focus on having all weight settle on the heels

Incline flies.

bent over reverse db flies.

Arnold presses.

-------

my current favs

My all-time favorite exercises:

Squats

Deadlifts

Incline Barbell Press

Kneeling behind-the-neck presses on a Smith machine (don't do these unless you are waaaaaay comfortable with the movement)

quote:

Originally posted by Ygrene Kneeling behind-the-neck presses on a Smith machine (don't do these unless you are waaaaaay comfortable with the movement)

????

please elaborate? are you talking like a shoulder movement combined with a squat or something?

Pretty sure he means just doing shoulder presses (behind the back) while in a kneeling position. Sitting on a bench perhaps?

My favorites:

Squats (Actually I hate them, but nothing feels better after you rock them out)

Incline DB Press

Over-The-Top Preacher Curls

Kickbacks

Powered by: vBulletin
Copyright © 2000-2021, Jelsoft Enterprises Ltd.