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Workout Thread III (pg. 125)
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| chi6me8ra |
| quote: | Originally posted by makija
i work out about 5 times a week
Monday - chest
Tuesday - bicep triceps
Wednesday - back shoulders
Thursday - chest
Friday - bicep triceps
Saturday - rest
Sunday - rest ( all around abs and back most of the times )
and in one year resoults that i got are just plain amazing i dont eat right i dont drink any suppliments or anything yet im build like a ROCK :haha: |
damn you :) sometimes i think it's much easier for guys to get in shape than us girls. either way good job and since you workout 5 days a week that's something to be proud of cause most people just don't. |
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| eRRaTiK |
| quote: | Originally posted by Orbax
Muscle burns fat. If you try losing a gut with no muscle on your body, you will do poorly.
More muscle demands more energy. Build those up and fix your diet and youll be golden. |
Agreed. So the approach is to build some mass around the body right?
I'm a hard gainer and I eat very little before I get full. I'm also very busy at work so I don't have time to have 5 or 6 meals a day.
- Any tips on diet for somebody of my body type?
- Regarding protein supplements, what protein/carb ratio should I be looking at? I was using Body Science Mass Monster 8XL Lean Gainer. Is that a good product for what I'm trying to achieve? |
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| Nrg2Nfinit |
| quote: | Originally posted by chi6me8ra
damn you :) sometimes i think it's much easier for guys to get in shape than us girls. either way good job and since you workout 5 days a week that's something to be proud of cause most people just don't. |
yeah its easy for girls to get in shape
they just wear those extremely tight fitting close that hide everything :haha: |
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| chi6me8ra |
| quote: | Originally posted by Nrg2Nfinit
yeah its easy for girls to get in shape |
not that easy if you ask me. sometimes you can workout a ton and still not get rid of fat in certain areas hence the reason some get lypo.
| quote: | | they just wear those extremely tight fitting close that hide everything :haha: |
as for spandex shorts/pants they don't hide sh*t and we wear them cause they are comfortable as hell |
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| SID133 |
| quote: | Originally posted by Orbax
construction? hehe |
sort of.... the army |
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| Orbax |
| quote: | Originally posted by eRRaTiK
Agreed. So the approach is to build some mass around the body right?
I'm a hard gainer and I eat very little before I get full. I'm also very busy at work so I don't have time to have 5 or 6 meals a day.
- Any tips on diet for somebody of my body type?
- Regarding protein supplements, what protein/carb ratio should I be looking at? I was using Body Science Mass Monster 8XL Lean Gainer. Is that a good product for what I'm trying to achieve? |
Im a hard gainer as well.
But, in a matter of weeks,
(that pics a month old, I look a lot different now)
and that picture difference is 160lbs to 180. my chest looks more like:
All I have is a ty web cam so I cant really do a whole lot picture wise hehe
My diet every day is a 6 inch wheat subway cold cut trio with double meat, 2-3 protein bars, and another sub this time tuna for dinner.
I take NoXplode before workouts, and Cell Mass after. Thats it, really easy diet and im gaining good steady weight.
For workouts its pretty much 2 main ones with a floater:
Chest back:
Incline barbell
close grip pullups
incline dumbell flys
Smith Machine shoulder shrugs
Flat dumbell flys
close grip pullups
Legs:
Free squats
Hamstring curls
leg extensions
seated calf extensions
hamstring curls
Floater day:
this day alternates between biceps/triceps and shoulders.
Sometimes I do two floater days.
Usually though, its just that diet, those workouts, and lots of sleep. I go to bed at 8:30 usually. I work full time so I know its rough to get the time in , but gotta do it.
So for your gains, dont drink so much, sleep well, and work out hard. The supplements do help break plateaus. I also had good luck with Phosphagen Elite. |
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| echosystm |
| quote: | Originally posted by chi6me8ra
not that easy if you ask me. sometimes you can workout a ton and still not get rid of fat in certain areas hence the reason some get lypo.
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your oppinion is wrong :)
women just complain and listen to stupid womens magazines crash diets too much; yoga wont do , pilates wont do , soup diets are stupid, weights won't turn you into arnold, you can't spot reduce.
society holds women to a much more easily achieved body image than men: be lean. try being lean with an extra 20-30kgs of muscle. not easy. i hear woman complaining constantly about how hard it is to lose weight. it's a joke. i lost 26kgs in three months and i will tell you now, that is nothing compared to the hell i put myself through 5 times a week doing weights.
moving along :D
| quote: | Originally posted by eRRaTiK
I'm also very busy at work so I don't have time to have 5 or 6 meals a day.
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make time
| quote: | Originally posted by eRRaTiK
- Any tips on diet for somebody of my body type?
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eat alot
| quote: | Originally posted by eRRaTiK
- Regarding protein supplements, what protein/carb ratio should I be looking at? I was using Body Science Mass Monster 8XL Lean Gainer. Is that a good product for what I'm trying to achieve? |
bulking? 40/40/20 protein/carbs/fats, 1g+ protein per lb of bodyweight - aim for a total calorie intake about 500ish above your maintenance.
MRPs are pretty overly expensive, but I guess in your case its warranted if you don't have time to prepare proper meals. but, dont have more than 2 meals in mrp form. buy some bulk whey concentrate, i recommend rogersfoods.com.au, they do 20kgs for $190ish.
Remember...
THERES NO DIFFERENCE BETWEEN WPC AND WPI WORTH PAYING DOUBLE FOR.
if you want to waste your money then thats your own descision i suppose! :D
I would do something like this:
Breakfast:
bowl of oats
protein shake
multivitamin
bananna
morning tea:
mrp
lunch:
tuna + ryebread sandwiches (omg pwn)
but really cram the tuna in... like have a good 450g tin of tuna.
preworkout:
mrp
post workout:
proteinshake + dinner
before bed:
straight light cottage cheese. do it. |
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| echosystm |
also, only supplements worth buying are (in order of necessity):
multivitamin (i recommend now adam)
flax/fish
protein
creatine (MONOHYDRATE - creatine "delivery systems" are marketed to idiots who want to pay through their ass for 25% creatine 75% sugar, 1 teaspoon of monohydrate and a piece of white bread/fruit does the same thing)
bcaas
zma
x-factor - ok this is really a bit of a kamikaze job; no one knows what long term effects it will have. i wouldnt take it until you've been training for at least a year. that said i did gain half an inch on biceps in 40 days :)
supplements to avoid:
tribulus (wow, i'm horny! - it doesnt help you lift weights.)
nitric oxide supplements (wow my arms are puffy! - wait a few hours... a pump does not = growth ffs...)
thermogenics (omfg im sweating the fat off - don't be lazy, you dont need this unless you want to get below 8%)
steroids (if your arms are less than 16" and youre on steroids... you're a joke)
i'll think of a few extra popular ones to ridicule :D |
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| venomX |
| quote: | Originally posted by echosystm
also, only supplements worth buying are (in order of necessity):
multivitamin (i recommend now adam)
flax/fish
protein
creatine (MONOHYDRATE - creatine "delivery systems" are marketed to idiots who want to pay through their ass for 25% creatine 75% sugar, 1 teaspoon of monohydrate and a piece of white bread/fruit does the same thing)
bcaas
zma
x-factor - ok this is really a bit of a kamikaze job; no one knows what long term effects it will have. i wouldnt take it until you've been training for at least a year. that said i did gain half an inch on biceps in 40 days :)
supplements to avoid:
tribulus (wow, i'm horny! - it doesnt help you lift weights.)
nitric oxide supplements (wow my arms are puffy! - wait a few hours... a pump does not = growth ffs...)
thermogenics (omfg im sweating the fat off - don't be lazy, you dont need this unless you want to get below 8%)
steroids (if your arms are less than 16" and youre on steroids... you're a joke)
i'll think of a few extra popular ones to ridicule :D |
I disagree on nitric oxide products. Sure some of them are BS, but extra "pump" that they give your muscles enhances the blood flow through them and as a consequences they enhance nutrient delivery. Just make sure what you're buying isnt a scam and it should be ok. |
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| Nrg2Nfinit |
you'll probably see the most gains with steroids though lol
and olympic athletes use them too. But its a shortcut in reaching a desired goal.. Id much rather take the long painstaking yet rewarding natural method. |
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| chi6me8ra |
| quote: | Originally posted by echosystm
your oppinion is wrong :)
women just complain and listen to stupid womens magazines crash diets too much; yoga wont do , pilates wont do , soup diets are stupid, weights won't turn you into arnold, you can't spot reduce.
society holds women to a much more easily achieved body image than men: be lean. try being lean with an extra 20-30kgs of muscle. not easy. i hear woman complaining constantly about how hard it is to lose weight. it's a joke. i lost 26kgs in three months and i will tell you now, that is nothing compared to the hell i put myself through 5 times a week doing weights.
moving along :D |
i understand (sort of) where you are coming from but losing weight is not so easy it's a joke. i eat well and spend a good amount of time at the gym but losing those last couple pounds is a b*tch. i'm far from a woman who just complains about not being a size 2 or whatever. it sounds so easy to say "be lean" but if it was that easy wouldn't more women be lean. everyone has a different body shape and i know people who don't appear as if they were ever meant to be slim. one friend had a trainer and completely changed her way of eating and she lost a ton of weight, but only to a point.
although i'm female and smaller than you i put myself into a mini hell :D at the gym (see below) cause i want to stay in shape and i enjoy going. sometimes women's complaints are justified...not always though
also, you said pilates doesn't do anything and that's wrong because it most definitely does. i don't do it anymore but mixing it into your routine for fun isn't bad at all, good abs workout as well as improves posture.
| quote: | Originally posted by chimera66
b]Monday - Wednesday - Friday[/b]
leg press - 15 @ 195lbs x 3
calf raises - 10 @ 95lbs x 3
seated leg curls - 12 @ 75lbs x 3
inner thigh machine - 20 @ 70lbs x 3
back extensions - 12 @ 120lbs x 4
crunches - 10 x 3
abs floor leg raises - 10 x 3
(Abs exercises do one set of each in a row then rest)
Tuesday - Thursday
bike/treadmill - 50min with my BPM @ ~130
lat pull - 10 @ 65lbs x 3
chest press - 12 @ 60lbs x 3
bicep hammer curls - 10 @ 15lbs x 3
triceps (using the tricep pressdown bar)- 12 @ 30lbs x 3
oblique bends - 12 @ 35lbs x 3
crunches - 12 @ 55lbs x 3
front dumbbell raises - 15 @ 5lbs x 4
lateral dumbbell raises - 10 @ 5lbs x 3
(Dumbbell raises I do a set of each then rest for no more than 10 seconds since the weight is so low...not interested in injuring my wrist again)
Saturday or Sunday
45-60min light cardio...now mostly walking around the city |
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| Nrg2Nfinit |
| quote: | Originally posted by chi6me8ra
not that easy if you ask me. sometimes you can workout a ton and still not get rid of fat in certain areas hence the reason some get lypo.
as for spandex shorts/pants they don't hide sh*t and we wear them cause they are comfortable as hell |
lol sorry im talking about those super tight jeans.
i see girls who are a bit overweight wearing those and my eyes just pop out and think WOWWWWWWW THATS A NICE ASS
but i know that once they take their pants off im in for a big surprise hehe.
As for your routine. Let me make some points.
In order to lose weight you need to create a caloric deficit. In simple terms, your body has to use up more calories then what you feed it per day.
Now the bigger the deficit, the more you'll lose. It takes about 3500 calories for 1 lb of fat. So you create a deficit of about 500 calories per day, you can lose 1 lbs a week.
I've repeated this several times and ill do it again to help you out.
your body uses about 10 times your body weight in calories for just functionality. You can add about 400 calories for daily activity, and then extra for cadio excercise you do.
now when you feed your body, you want to have less calories then what your body is requiring (after activities and cardio) in order to create a deficit. Your body will then break down fat as an energy source causing you to lose fat.
So in essence its important to have a good diet and try and count your calories. Cardio is great because it uses up alot of calories.
I would suggest with each workout day you have you add a cardio session to it. Building muscle will increase your metabolism (help you burn calories quicker) but its essential to actually burn these calories in order to take away that fat.
so maybe your workout should look something like this :
b]Monday - Wednesday - Friday[/b]
leg press - 15 @ 195lbs x 3
calf raises - 10 @ 95lbs x 3
seated leg curls - 12 @ 75lbs x 3
inner thigh machine - 20 @ 70lbs x 3
back extensions - 12 @ 120lbs x 4
crunches - 10 x 3
abs floor leg raises - 10 x 3
(Abs exercises do one set of each in a row then rest)
cardio 30 to 50 minutes
Tuesday - Thursday
bike/treadmill - 50min with my BPM @ ~130
lat pull - 10 @ 65lbs x 3
chest press - 12 @ 60lbs x 3
bicep hammer curls - 10 @ 15lbs x 3
triceps (using the tricep pressdown bar)- 12 @ 30lbs x 3
oblique bends - 12 @ 35lbs x 3
crunches - 12 @ 55lbs x 3
front dumbbell raises - 15 @ 5lbs x 4
lateral dumbbell raises - 10 @ 5lbs x 3
(Dumbbell raises I do a set of each then rest for no more than 10 seconds since the weight is so low...not interested in injuring my wrist again)
cardio 30 to 50 minutes
Saturday or Sunday
45-60min light cardio...now mostly walking around the city
you'll be losing fat in no time guaranteed. |
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