Halp?

[_AnGeL_]

Renewing my membership at the gym tomorrow, I'm looking for a good starters routine. Help :/
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[Hairyballzonya]

Heres a good starters routine...Start bobbin on my dick bitch.

[Hairyballzonya]

I mean leg curls and pull ups.

[_AnGeL_]

This cereal :gtfo:
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[tapout]

Walk in the gym and bitchslap the biggest meathead in there.

Start running.

[_AnGeL_]

Oh I haven't been to the gym in more than a year btw :crap:
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[maddskillzz]

Walk in the gym and bitchslap the biggest meathead in there.

Start running.

this will get you in shape for sure!!

[_AnGeL_]

=-/
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[Porch Monkey]

vatos loco holmes, just imitate a jumping bean

[pl8er]

just start man, seriously. Go for about 3-weeks. Get through the pain of starting a routine and we can do something for you.

Although, there are about 20 of these threads and plenty of resources on here to get you going.

Start light, a good amount of reps and break apart your muscle groups (back/shoulders bi's/tri's legs/core etc).

[_AnGeL_]

Will report back in a few weeks then. Not looking foward to the starting pain lol but I need to get in shape
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[mackin]

Start easy. Nothing worse than going hard the first day back, and not being able to do any more lifts for a week lol

[Snowboarder117]

Start easy. Nothing worse than going hard the first day back, and not being able to do any more lifts for a week lol

have had experience

[_AnGeL_]

Monday

* Bench Press: 3 Sets Of 8 Reps
* Squat: 3 Sets Of 6 Reps
* Bent Over Row: 3 Sets Of 6-10 Reps
* Military Press: 3 Sets Of 6-10 Reps
* Deadlift: 3 Sets Of 6 Reps


Wednesday

* Leg Press: 3 Sets Of 8 Reps
* Skull Crushers: 3 Sets Of 6-10 Reps
* Lat Pulldown: 3 Sets Of 8 Reps
* Calf Raise: 3 Sets Of 8 Reps
* Lateral Raise: 3 Sets Of 8 Reps
* Dumbbell Curls: 3 Sets Of 6-10 Reps


Friday

* Deadlift: 3 Sets Of 6 Reps
* Incline Dumbbell Press: 3 Sets Of 8 Reps
* Barbell Row: 3 Sets Of 6-10 Reps
* Smith Machine Squats: 3 Sets Of 6 Reps
* Dumbbell Shrugs: 3 Sets Of 6-10 Reps

found this routine, says its for a newbie... how does it sound?

[pl8er]

not a bad routine but it doesn't say weights (or percentage of your weights) like if 100 is your max you should be at 25% for 10, etc.

Still....anything will be a decent start. Just be smart about lifting. Do NOT go in trying to impress anyone, 1. no one cares 2. you're not going to be able to hit anything that will matter.

Start smart, keep it steady and keep your form up above anything else. LOTS of water especially during the first few weeks as your going to need to flush your system.

[Snowboarder117]

not a bad routine but it doesn't say weights (or percentage of your weights) like if 100 is your max you should be at 25% for 10, etc.

Still....anything will be a decent start. Just be smart about lifting. Do NOT go in trying to impress anyone, 1. no one cares 2. you're not going to be able to hit anything that will matter.

Start smart, keep it steady and keep your form up above anything else. LOTS of water especially during the first few weeks as your going to need to flush your system.

This.

go get a gallon jug and just keep it filled and drink it all day.

[_AnGeL_]

not a bad routine but it doesn't say weights (or percentage of your weights) like if 100 is your max you should be at 25% for 10, etc.

Still....anything will be a decent start. Just be smart about lifting. Do NOT go in trying to impress anyone, 1. no one cares 2. you're not going to be able to hit anything that will matter.

Start smart, keep it steady and keep your form up above anything else. LOTS of water especially during the first few weeks as your going to need to flush your system.

word, im not trying to impress anyone. i drink lots of water a day anyway so that wont be a problem :) ill check to see what i feel comfortable with and just stick with that much weight for the first few weeks.

[pl8er]

I wouldn't attempt failure on any one machine. You should leave being tired but not whipped. Let your body get used to this again and after that we can move into a bit more aggressive routines.

[_AnGeL_]

kk, ill post tomorrow night with results.

[pl8er]

Take pics of yourself now and in a month. You don't need to post them here but they will help keep you motivated and shows results to you.

[_AnGeL_]

will do, i might post them... depends lol. but right now im @ 220 lbs, 6'2"

[mackin]

post them, pussy.

jk, but seriously. That way you have even more reason to stay motivated. Impressing CT.

[J31Bro]

Walk in the gym and bitchslap the biggest meathead in there.

Start running.

:inandugh:

[_AnGeL_]

went to the gym last night, benched pressed, did some shoulder excersizes (dont know the name) and some back excersizes and then i power walked for 15 minutes. not too sore today, i forgot my sneakers at home so im not going today unless i go buy some sneaker (which i doubt lol).

[pl8er]

2nd day is when you hurt

[_AnGeL_]

:keke:

i think i did pretty good, i used a comfortable amount of weight on all excersizes. just lloking foward to getting through the first couple of weeks.

[pl8er]

:keke:

i think i did pretty good, i used a comfortable amount of weight on all excersizes. just lloking foward to getting through the first couple of weeks.

Yeah man, you did well :) Keep it up, don't overtrain and keep your water level up.

[_AnGeL_]

word brosef!

[mackin]

Yay for getting back into lifting. My triceps are still sore from my arm day on Sunday. :crap: Luckily tonight is a back day so it doesn't really matter.

[_AnGeL_]

werd, i felt like a weakling lifting in there.

my next day will be biceps/triceps, abs, and then power walking lolz.

[mackin]

lol @ power walking. I'll probably have to start with the same thing when I start running. I hate running :crap:

[_AnGeL_]

me too, thus the power walking lolz.

[_AnGeL_]

going to the gym today.

im also starting to eat healthier, i had two plates of salad for dinner and subway for lunch with lots of water.

[mackin]

You trying to get bigger or lose weight?

[_AnGeL_]

lose weight first. i is chubby brah.

[mackin]

ok word.

[Porch Monkey]

a chubby PR? does not exist!

[atoz350]

a chubby PR? does not exist!

You haven't been to Pennsylvania?

[_AnGeL_]

yeah you dont see chubby pr because most of em are fat ass hell. lol

[_AnGeL_]

did bicep, tricep, and abs today. jogged/power walked half an hour. i can tell my arms are going to be sore ass hell tomorrow :fu:

[tapout]

:wewt:

[_AnGeL_]

wut? lol

[mackin]

Quick! Protein! Less soreness!

[_AnGeL_]

what's some good shit to buy?

[kurnlesbiskuits]

what's some good shit to buy?

cold cheese sandwich

[mackin]

what's some good shit to buy?

Optimum Nutrition is what I get. It's relatively cheap and is one of the best tasting.

ON Gold Standard is probably your best bet. Platinum is some new Hydro whey stuff that supposedly dissolves faster or something? I have some Platinum but honestly it probably makes no difference other than it is more expensive.

[_AnGeL_]

where the fuck do you buy this shit?

[kurnlesbiskuits]

where the fuck do you buy this shit?

GNC

supermarket for that sandwich I mentioned

[mackin]

Bodybuilding.com

Vitaminshoppe.com

GNC

I would recommend one of the first two. Whichever is cheaper. GNC tends to be more expensive.

[_AnGeL_]

oh, for some reason i thought i wouldnt be able to find it @ gnc lol

[_AnGeL_]

might be more expensive but i can has the same day, so ill prolly just buy from there....

[mackin]

NO.

[_AnGeL_]

is it that much more expensive? lol

[mackin]

Idk, you must chiggity check yourself. I think it might be worth waiting a few days.

[_AnGeL_]

im sore as hell :fu:

going to the gym today, going to do back, traps, abs and then treadmill.

[_AnGeL_]

http://www.bodybuilding.com/store/opt/cas.html

is this that optimum shit you were talking about mackin?

[mackin]

I love shoulder/trap days. Just had mines yesterday.

edit: ^^ no. Whey protein is what I'm speaking of. Right brand though.

[mackin]

http://www.bodybuilding.com/store/opt/whey.html

[_AnGeL_]

kk, what flavor do you recommend?

[J31Bro]

Semen of course.

[mackin]

I usually get Tropical Punch.

I know their Turbo Chocolate (not sure if they have this in Gold Standard, but that's what my Platinum is) is good. Whatever chocolate flavor they have will taste like the Nestle choclate milk stuff.

I'm sure their Vanilla is probably good.

Stay away from Cookies and Cream. I wanted to choke myself to death while drinking this. I've heard that Rocky Road blows as well.

[_AnGeL_]

also should i change up my excersizes next week?

this week i did

monday: chest & shoulders

wednesday: bicep, tricep & abs

friday: back, traps & abs

[mackin]

I would say stay with a plan for about a month or so, then switch it up.

Pl8er or somebody might be better to tell you that.

I know a lot of people do

1. Chest/Triceps
2. Back/Biceps
3. Shoulders/traps

[_AnGeL_]

they has the whey @ gnc for 24 bux on sale. its the 2.59 lbs jar. i think ill go today and pick it up.

[_AnGeL_]

couldnt make it to gnc today, will go tomorrow or monday.


im sore as shit :crap: :fu:

[_AnGeL_]

going to the gym today, still havent bought the protein lolz. ill prolly stop by gnc today before i go to the gym.

[jesus]

going to the gym today, still havent bought the protein lolz. ill prolly stop by gnc today before i go to the gym.

They probably won't sell it to you out of fear you're making a bomb or something.

[_AnGeL_]

:lol:

[Toasted1]

couldnt make it to gnc today, will go tomorrow or monday.


im sore as shit :crap: :fu:

Go to walmart

[Porch Monkey]

get some niacin

[_AnGeL_]

Go to walmart

:confused:

[_AnGeL_]

did chest, triceps, abs and treadmill yesterday. no more soreness FTW.

[pl8er]

How are your sets and reps setup? You going to a certain number, to failure light heavy, etc

[pl8er]

I don't need to know numbers, just curious how you do it.

[_AnGeL_]

3 sets of each exersize, i try to do atleast 10 reps. yesterday i started bench with 25lb plates, added 10 lb plates, then used 45lb plate (didnt get to ten reps on this lol)

same for tricep, 3set of each exersize adding 10 lbs per set.

[_AnGeL_]

abs i just do until i cant do anymore. usually 3 sets of 25 with 15 lbs on the machine.

[_AnGeL_]

what is a good exersize to get rid of love handles???? :crap: i hate this mother fucking love handles i have devoloped.

[pl8er]

they pretty much go away as you lose weight.

[_AnGeL_]

coolio.

[pl8er]

You naturally should have a slender frame anywho, so I do not see it being a problem. You just show fat easier because of your build.

[_AnGeL_]

fo reelz. i hope i can get pretty decent by december. :crap:

[pl8er]

by DECEMBER? Shit dude, that will be easy if you just keep at it.

[Spider Monkey]

by DECEMBER? Shit dude, that will be easy if you just keep at it.

How long would it take him if he didn't change any of his habits except exercised an hour a day 5 days a week?

[pl8er]

How long would it take him if he didn't change any of his habits except exercised an hour a day 5 days a week?

Hard to know. I don't know his habits, don't know his metabolism, etc. Intake is a huge part of any exercise program.

[Spider Monkey]

Hard to know. I don't know his habits, don't know his metabolism, etc. Intake is a huge part of any exercise program.

Then how do you know it should be easy by december?

[Porch Monkey]

because he can do it easily bro

[pl8er]

Then how do you know it should be easy by december?

If he is eating better (which he is) he will see great results without even working out. So when you add in that he is young(er) eating right and exercising it would be hard not to be in much better shape by December.

[junior]

If he is eating better (which he is) he will see great results without even working out. So when you add in that he is young(er) eating right and exercising it would be hard not to be in much better shape by December.

speaks truff ITT.

[Spider Monkey]

If he is eating better (which he is) he will see great results without even working out. So when you add in that he is young(er) eating right and exercising it would be hard not to be in much better shape by December.

I don't think he is eating healthier. He's single now. lol

[pl8er]

I don't think he is eating healthier. He's single now. lol

Well that should be drive to get him thin too (most likely why he wants to be). ha ha ha

[_AnGeL_]

im trying too. lol... im eating subway right meow.

[Spider Monkey]

im trying too. lol... im eating subway right meow.

Yea, but which sammich?

[Spider Monkey]

And if its teh meatball, I'mma smack you.

[_AnGeL_]

chicken, with lettuce, tomato and bell peppers on italian bread.

[Spider Monkey]

Okay. Sounds like some nasty shit, so its probably good for you.

[_AnGeL_]

lol.

[Porch Monkey]

vinegar&oil?

[_AnGeL_]

mayo.

[_AnGeL_]

off to the gym yo.

[_AnGeL_]

Did back, bicep and treadmill today.


Sent from my iPhone using Tapatalk

[_AnGeL_]

shoulders and traps today...

[mackin]

shoulders and traps today...

Did that yesterday, today I am sore.

[_AnGeL_]

chest and tricep today.

[_AnGeL_]

shoulder/bicep todayz.

[_AnGeL_]

had a good work out yesterday.

anyone of you fitness gurus wanna help me get a diet started?

[J31Bro]

had a good work out yesterday.

anyone of you fitness gurus wanna help me get a diet started?

pratur is that durd.

[jesus]

had a good work out yesterday.

anyone of you fitness gurus wanna help me get a diet started?

More shakes, less cock.

[pl8er]

pratur is that durd.

http://static.pyzam.com/img/funnypics/0/nowhaveheart.jpg

[J31Bro]

http://static.pyzam.com/img/funnypics/0/nowhaveheart.jpg

:lol:

[pl8er]

had a good work out yesterday.

anyone of you fitness gurus wanna help me get a diet started?

What is your current weight and body fat percentage? Can you check that at your gym? How much weight have you lost (or gained) since you started lifting.

[_AnGeL_]

current weight (last time i weighed myself) was 220 lbs, dont know body fat %. il will weigh myself today just for you bb.

[jesus]

Holy shit! You almost weigh as much as me (235lbs.) and I'm a fatty. How tall are you?

[_AnGeL_]

6'3"

plus my RND.

[jesus]

Gotcha!

[_AnGeL_]

word, how tall is joo?

[jesus]

5'11".

[_AnGeL_]

anyvon?

[mackin]

anyvon?

You're trying to lose weight, right?

Find your maintenance calories using some online calculator, and eat a couple hundred calories below it. High protein and shit.

Pl8er or someone will come in here and be more specific I'm sure.

[_AnGeL_]

well yeah, i have to lose my gut and my love handles. the rest of me looks skinny lol

[mackin]

well yeah, i have to lose my gut and my love handles. the rest of me looks skinny lol

hmm... Well I guess it really depends on what you want to do. You could either bulk while eating really really clean, or do a quick cut and then start bulking.

It all depends on how comfortable you are with your fatness lol

[_AnGeL_]

i need to lose my gd love handles. i hate them fuckers... maybe i should upload some pix....

[mackin]

:yumyum::boobies:

[Superlifted06FX4]

:yumyum::boobies:

this

[pl8er]

yep, post a few pics.

You are that tall???

how much time do youhave to eat per day? Can you do a ton of meals?

[pl8er]

like 6-8

[brynm]

i need to lose my gd love handles. i hate them fuckers... maybe i should upload some pix....

Cue Hairy to come in and ask for upper, upper thigh pix.....






































in fact you might as well just post some.

[_AnGeL_]

yep, post a few pics.

You are that tall???

how much time do youhave to eat per day? Can you do a ton of meals?

yeah im that tall bro.

like 6-8

i guess it wont be a problem, i have my hour lunch break plus two 15 minute breaks @ work and i can eat at my desk if i wish. i can eat break fast and after i get home from work so i think 5-6 meals are doable.

[Porch Monkey]

Giant spic brah!

[_AnGeL_]

Giant spic brah!

lol :fu:

[Porch Monkey]

1-2" taller than I

[_AnGeL_]

orly? noodz?

[pl8er]

well lets start simple. If you are drinking pop (soda) stop. Switch to crystal light and or water.

A clean cut would be measured out, but for now I would suggest you just eat 6 or 7 meals per day (spread evenly out) and get some rice (or pastas) add a vegatable and some protein (tuna, chicken, some fish, etc etc). Figure a cup of each of the two and 6oz of chicken. I could send you the meal plan I was given, but its a bit much for someone who doesn't want to go really hardcore.

[pl8er]

Stop taking in sugars (that includes fruit) kill off your salt intake and if you are going to eat something you are thinking will be unhealthy, limit it and go for spicey.

[mackin]

btw Fitday.com is fucking cool. I just made an account 5 minutes ago and am looking at what I ate today.

Really interesting to see. I think I have some tuning to do as well.

[pl8er]

pretty great site

i was WAY off with my intake. I've got junior to thank for getting me on the right path.

[_AnGeL_]

well lets start simple. If you are drinking pop (soda) stop. Switch to crystal light and or water.

A clean cut would be measured out, but for now I would suggest you just eat 6 or 7 meals per day (spread evenly out) and get some rice (or pastas) add a vegatable and some protein (tuna, chicken, some fish, etc etc). Figure a cup of each of the two and 6oz of chicken. I could send you the meal plan I was given, but its a bit much for someone who doesn't want to go really hardcore.

hardly drink soda, once a day if at all. i drink lots of water :) so that'll be easy.

im PR so rice is always in my home yo lol i can dig veggies and fish and chicken so we're good.

a cup of rice and a cup of veggies plus 6oz of chicken/fish per meal?

also would that mean cutting out red meat from my diet? :crap:

Stop taking in sugars (that includes fruit) kill off your salt intake and if you are going to eat something you are thinking will be unhealthy, limit it and go for spicey.

cut sugar, will do. kill salt, touche. kill unhealthy food, will try my bestest they taste so damn good :fu: lolz

spicey me likey, except for afterward when i get heartburn :fufu:

[_AnGeL_]

btw Fitday.com is fucking cool. I just made an account 5 minutes ago and am looking at what I ate today.

Really interesting to see. I think I have some tuning to do as well.

pretty great site

i was WAY off with my intake. I've got junior to thank for getting me on the right path.

will check out. :grin3:

i also have a webmd account :confused: i think they have some sort of weight watching thingy on there, idk i might be wrong i havent been on the site in forever lol

[pl8er]

check out the link that was posted. Just as an example, I'm eating 1 cup rice 8oz chicken and 1 cup of corn as I am typing this.

George foreman grilled and spicey mrs. dash for flavor.

[pl8er]

how much water are you drinking a day?

[_AnGeL_]

about 6-8 cups, i can drink more if needed. i love water :nomnom:

[pl8er]

tomorrow shoot for 1 3/4 gallons

[pl8er]

also, protein shakes are helpful. You should be taking that is right after working out.

[mackin]

tomorrow shoot for 1 3/4 gallons

lol bloating and living in the bathroom. :wiggle:


Thread jack: What is the Fat/Carb/Protein breakdown I shoot be shooting for during a bulk and also during a cut?

Right now Fitday tells me I'm at about 40/40/20.

[pl8er]

40/40/20 for a bulk?

55/35/10 for a cut

[_AnGeL_]

tomorrow shoot for 1 3/4 gallons

20 cups :eek:

also, protein shakes are helpful. You should be taking that is right after working out.

ive been procrastinating on buying the damn protein lol. i really need to go get it, i'll hit up GNC after my work out tomorrow.

[pl8er]

oh yeah, you will piss water (i mean totally clear piss) and be in there 10 times lol...

[_AnGeL_]

i can imagine :lol:

[pl8er]

20 cups :eek:



ive been procrastinating on buying the damn protein lol. i really need to go get it, i'll hit up GNC after my work out tomorrow.

just get a gallon of water and drink it almost twice.

Personally, I got mine from sam's club. Just get something of good quality. Not thinking any discounts are happening at GNC right now

[mackin]

40/40/20 for a bulk?

55/35/10 for a cut

so which one is fat, which is carbs, and which is protein lol..

:noob:

[pl8er]

carbs/protein/fat

1 gram of each carb and protein = 4 calories.

[_AnGeL_]

just get a gallon of water and drink it almost twice.

Personally, I got mine from sam's club. Just get something of good quality. Not thinking any discounts are happening at GNC right now

http://www.gnc.com/product/index.jsp?productId=3591022

^^i was going to buy that.

[mackin]

carbs/protein/fat

1 gram of each carb and protein = 4 calories.

shit. That means today was 41/20/38

I'm in trouble.

I did have mcdonalds today though... I also need to eliminate the french fries and have chicken instead lol

[_AnGeL_]

so which one is fat, which is carbs, and which is protein lol..

:noob:

hey fucker joo haz your own thread. lolz. <3

[mackin]

hey fucker joo haz your own thread. lolz. <3

My thread gets no views anymore :sad:

I see peanut butter has a decent amount of fat in it, but I also see people suggesting it all the time for cuts and bulks.

what gives?

[pl8er]

http://www.gnc.com/product/index.jsp?productId=3591022

^^i was going to buy that.

I've not used it, but I know it is VERY popular. I get EAS at sams club I wanna say it is 29.99 for 5lbs.

shit. That means today was 41/20/38

I'm in trouble.

I did have mcdonalds today though... I also need to eliminate the french fries and have chicken instead lol

Dude, FUCK. You took in almost as much fat as carbs? :rofl:

My thread gets no views anymore :sad:

I stop in there.

[pl8er]

My thread gets no views anymore :sad:

I see peanut butter has a decent amount of fat in it, but I also see people suggesting it all the time for cuts and bulks.

what gives?

Lots of different kinds of peanut butter. The normal stuff you are getting is high is sodium and is fatty.

You need to get low fat low sodium

[_AnGeL_]

i will report back tomorrow. i have to do groceries so i can buy the shit i need for ma new diet.

[mackin]

Dude, FUCK. You took in almost as much fat as carbs? :rofl:



I stop in there.

<3

Idk how the fuck I had that much fat.

I'm going to SS fitday

I 100% blame it on my mcdonalds today.

http://i510.photobucket.com/albums/s350/IIMaCkiNII/WTFFATAZZ.png

[pl8er]

i will report back tomorrow. i have to do groceries so i can buy the shit i need for ma new diet.

I've got a list of stuff in my thread (pl8er self motivation thread). Food doesn't have to taste bad to be healthy either. Mrs. Dash really helps

[mackin]

btw I have no clue how many oz's of chicken breast I had. What is a regular sized chicken breast?

[_AnGeL_]

I've got a list of stuff in my thread (pl8er self motivation thread). Food doesn't have to taste bad to be healthy either. Mrs. Dash really helps

will check out, i will most likely go this weekend to do groceries.

[mackin]

will check out, i will most likely go this weekend to do groceries.

GTFO out of my thread. <3

[pl8er]

chicken fluctuates. I can look at it now and pretty much size out how much I need. Get a cheap scale if you want to get serious though. They are like 20 bucks.

[mackin]

chicken fluctuates. I can look at it now and pretty much size out how much I need. Get a cheap scale if you want to get serious though. They are like 20 bucks.

college student, lol

But would you guess an average breast would be around 6 oz?

[_AnGeL_]

GTFO out of my thread. <3

:fufu:

bro, i will buy a scale too lol. i saw one on sale @ wal mart the other day for 15 bux. i was joking with my mom about buying it to measure drugs :laugh:

[pl8er]

college student, lol

But would you guess an average breast would be around 6 oz?

I'd say slightly more...around 8

[mackin]

oh hell yeah. I can't wait to get my diet looking hot so I can lose my fat stomach. :crap:

[pl8er]

but unless your going to get REALLY hardcore I'd say just making sure you have protein would be pretty sufficient.

[pl8er]

oh hell yeah. I can't wait to get my diet looking hot so I can lose my fat stomach. :crap:

start increasing your cardio too

[mackin]

Yeah, I'm just worried about this fat situation.

I'm planning on starting running after easter. Should be a pain in the ass but it'll be worth it.

My jaw surgery is mid may, so I'm hoping to be looking good by then, because I can't do any lifting for at least a month, and can't even chew food for 3. :crap:

Pl8er coming through again. rep. after i spread it aparently

[Porch Monkey]

my sister had jaw surgery, a blender was her best friend

[mackin]

my sister had jaw surgery, a blender was her best friend

mm... can't wait... :crap:

[mackin]

/thread jack

[_AnGeL_]

i also raped pl8.

[_AnGeL_]

anally :fyi:

[pl8er]

Yeah, I'm just worried about this fat situation.

I'm planning on starting running after easter. Should be a pain in the ass but it'll be worth it.

My jaw surgery is mid may, so I'm hoping to be looking good by then, because I can't do any lifting for at least a month, and can't even chew food for 3. :crap:

Pl8er coming through again. rep. after i spread it aparently

thing to remember about 55/35/10 is that you are retaining muscle while shedding body fat.

If you are that serious, don't cheat. No cheat meals. I was told a month and never did once cheat.

[mackin]

thing to remember about 55/35/10 is that you are retaining muscle while shedding body fat.

If you are that serious, don't cheat. No cheat meals. I was told a month and never did once cheat.

This will be difficult, but I'm going to give it a shot. I really wish I had a kitchen. Eating at school sucks

Final count for today is ~3300 calories
38/25/37

Today was a bad day though because I had McDucks.

If I eliminate fries, and add more chicken, I think it'll be looking pretty good.

I also think I'm gonna try to shed some calories and start somewhat of a cut. I only really have extra fat on my stomach and love handles, and don't want to lose muscle. +running

[pl8er]

This will be difficult, but I'm going to give it a shot. I really wish I had a kitchen. Eating at school sucks

Final count for today is ~3300 calories
38/25/37

Today was a bad day though because I had McDucks.

If I eliminate fries, and add more chicken, I think it'll be looking pretty good.

I also think I'm gonna try to shed some calories and start somewhat of a cut. I only really have extra fat on my stomach and love handles, and don't want to lose muscle. +running

don't get locked in thinking less calories = lower weight. I had that mindset. Currently I eat 3900 per day. Its about the percentage of what you are eating. I've lost 23lbs, as of this morning.

[pl8er]

and yeah man, your fat intake today was HORRIBLE. Skip mcdonalds.

[mackin]

lol I swear today was out of the norm. I'll keep the percentage in mind though.

Thanks again

[Porch Monkey]

Eat more greens, and increase your potassium.

[junior]

chicken fluctuates. I can look at it now and pretty much size out how much I need. Get a cheap scale if you want to get serious though. They are like 20 bucks.

I'd say slightly more...around 8

but unless your going to get REALLY hardcore I'd say just making sure you have protein would be pretty sufficient.

start increasing your cardio too

thing to remember about 55/35/10 is that you are retaining muscle while shedding body fat.

If you are that serious, don't cheat. No cheat meals. I was told a month and never did once cheat.

don't get locked in thinking less calories = lower weight. I had that mindset. Currently I eat 3900 per day. Its about the percentage of what you are eating. I've lost 23lbs, as of this morning.

and yeah man, your fat intake today was HORRIBLE. Skip mcdonalds.

Awww...., the student has now become the teacher. Almost brings a tear to my eye. Haha. Listen to this man, he knows what he's talkin bout.:grin3:

I've been keeping up on this thread, as I do with all in this section, but I wanted to see just how serious the OP was going to take this before I got involved. Must say you've been doing rather well. I would have no problems helping you out with a meal plan or program if you are interested. You can PM me, or email me at junioralberta@hotmail.com if you have any questions, or ask me here, and I can help out.

As far as nutrition goes, yes pl8er is right. A 55/35/10 split is what you are looking for. But remember the 10% fat is going to come from the meat you are eating. So basically break it down to a 55/45 carb to protein ratio, and you'll be laughing. Make sure you are taking in at LEAST 1 gram of protein/body lb. If you are trying to gain a little muscle as well, there try and get 1.5-2 grams/body lb.

[junior]

Thread jack: What is the Fat/Carb/Protein breakdown I shoot be shooting for during a bulk and also during a cut?


If you are looking for a bulk ratio, it should be 60/30/10 split, where 60% is carbs, 30% is protein and 10% is fat. Again the fat is coming from your protein so you should be going for a 60/40 split of carbs to protein with 2 grams of protein/body lb.

[mackin]

:emo:

[mackin]

:emo:

[_AnGeL_]

http://www.crunktimes.com/ct/showthread.php?t=4226

[mackin]

http://www.crunktimes.com/ct/showthread.php?t=4226

<3 :emo:

[_AnGeL_]

lolz.

[_AnGeL_]

back and traps today. :D

[_AnGeL_]

Dood drinking this much water sucks lol I have to run the the bathroom all the damn time. I swear I've pissed atleast 6 times since I've been at work :/
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Posted from an iPhone

[junior]

Dood drinking this much water sucks lol I have to run the the bathroom all the damn time. I swear I've pissed atleast 6 times since I've been at work :/
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Posted from an iPhone

Lol. Your body will eventually get used to it. Right now, it's flushing your system out like a mofo.

[_AnGeL_]

Bought the protein finally lol
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Posted from an iPhone

[Porch Monkey]

Dood drinking this much water sucks lol I have to run the the bathroom all the damn time. I swear I've pissed atleast 6 times since I've been at work :/
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Posted from an iPhone
try being on diuretics and drinking that much water

:help:

[mackin]

Bought the protein finally lol
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Posted from an iPhone

should have ordered it online phaggot lol. :drunk:

[_AnGeL_]

That protein taste like crap :crap: maybe I'm mixing it wrong?
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Posted from an iPhone

[Porch Monkey]

mix it with a milkshake

[J31Bro]

damn, you're 6'3".. i'm 6'2". you > me :crap:

[J31Bro]

That protein taste like crap :crap: maybe I'm mixing it wrong?
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Posted from an iPhone

Being healthy has it's downfalls. Just gotta find the shit to mix it with to make it "worth it" in your head.

[junior]

try being on diuretics and drinking that much water

:help:

What kind of diuretics are you on, and why? Are they at least potassium sparing?

[junior]

That protein taste like crap :crap: maybe I'm mixing it wrong?
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Posted from an iPhone

How are you mixing it? A lot of people don't like it when mixed just with water.(yes, I know some of you ONLY like it mixed with water. AKA. Mackin. Haha). Try mixing it with milk, it gives it a bit of a better taste for some. I throw mine in a blender with two cups of skim milk, and a cup of frozen fruit. Makes it a little thicker and more like an actual milk shake. Plus it helps to give you simple carbs right after your wirkout, which your body uses to increase insulin levels, which your body needs right after your workout.

[pl8er]

Awww...., the student has now become the teacher. Almost brings a tear to my eye. Haha. Listen to this man, he knows what he's talkin bout.:grin3:

I've been keeping up on this thread, as I do with all in this section, but I wanted to see just how serious the OP was going to take this before I got involved. Must say you've been doing rather well. I would have no problems helping you out with a meal plan or program if you are interested. You can PM me, or email me at junioralberta@hotmail.com if you have any questions, or ask me here, and I can help out.

As far as nutrition goes, yes pl8er is right. A 55/35/10 split is what you are looking for. But remember the 10% fat is going to come from the meat you are eating. So basically break it down to a 55/45 carb to protein ratio, and you'll be laughing. Make sure you are taking in at LEAST 1 gram of protein/body lb. If you are trying to gain a little muscle as well, there try and get 1.5-2 grams/body lb.

Woot! Honestly, you are always going to be teacher, I just do my best to save you some time by reiterating what you taught me (and show you that your time was not wasted).

Angel -- bit of advice, get with junior because nothing we say here will be as helpful and detailed as what he will give you.

Agreed though, I always give everyone a bit of information and wait to see if they follow through. Many do not, but those that do I am always willing to spend the time.

[mackin]

How are you mixing it? A lot of people don't like it when mixed just with water.(yes, I know some of you ONLY like it mixed with water. AKA. Mackin. Haha). Try mixing it with milk, it gives it a bit of a better taste for some. I throw mine in a blender with two cups of skim milk, and a cup of frozen fruit. Makes it a little thicker and more like an actual milk shake. Plus it helps to give you simple carbs right after your wirkout, which your body uses to increase insulin levels, which your body needs right after your workout.
:)
That protein taste like crap :crap: maybe I'm mixing it wrong?
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Posted from an iPhone

What brand and what flavor? If you're mixing it with water, like some of the greatest body builders do, you should put the serving of your protein in your mixer, and then fill water up to about 12 ounces.

Mixes like a boss.

[Porch Monkey]

What kind of diuretics are you on, and why? Are they at least potassium sparing?Dr reffered me to a nutritionists, said I was too young for meds. Take Dandelion Root, 4-5 500mg every 8hrs. They are very high in potassium, plus I take V8 and bananas religiously. LOL

But that stuff is nothing compared to the stuff my mom takes, she has to drink a ton water every day and she's in the bathroom 2-3 times every hour.

[junior]

Dr reffered me to a nutritionists, said I was too young for meds. Take Dandelion Root, 4-5 500mg every 8hrs. They are very high in potassium, plus I take V8 and bananas religiously. LOL

But that stuff is nothing compared to the stuff my mom takes, she has to drink a ton water every day and she's in the bathroom 2-3 times every hour.

Dandelion root is good, uva ursi works very well as well. I thought maybe you were taking aldactone or dyazide and I was going to tell you to watch your intake levels on those since you were younger. Haha. Guess a Dr. was actually right for once.

[_AnGeL_]

How are you mixing it? A lot of people don't like it when mixed just with water.(yes, I know some of you ONLY like it mixed with water. AKA. Mackin. Haha). Try mixing it with milk, it gives it a bit of a better taste for some. I throw mine in a blender with two cups of skim milk, and a cup of frozen fruit. Makes it a little thicker and more like an actual milk shake. Plus it helps to give you simple carbs right after your wirkout, which your body uses to increase insulin levels, which your body needs right after your workout.

one scoop of protein mix for about 8 oz of water.

Woot! Honestly, you are always going to be teacher, I just do my best to save you some time by reiterating what you taught me (and show you that your time was not wasted).

Angel -- bit of advice, get with junior because nothing we say here will be as helpful and detailed as what he will give you.

Agreed though, I always give everyone a bit of information and wait to see if they follow through. Many do not, but those that do I am always willing to spend the time.

in the works, :) i appreciate your help too pl8er!

:)


What brand and what flavor? If you're mixing it with water, like some of the greatest body builders do, you should put the serving of your protein in your mixer, and then fill water up to about 12 ounces.

Mixes like a boss.

optimum whey protein the flavor is double rich chocolate.

[junior]

one scoop of protein mix for about 8 oz of water.



in the works, :) i appreciate your help too pl8er!



optimum whey protein the flavor is double rich chocolate.

Got your email, angel. I'm just about to meet with a client, but I'll get back to you right afterwards.

[_AnGeL_]

yessir.

[mackin]

I have turbo chocolate from ON and it's pretty good with my water methodz.

If you like chocolate milk, try mixing it with some milkz

[_AnGeL_]

ill try today when i get back from the gym.

[_AnGeL_]

did chest, tricep monday. will do shoulders, bicep today.

got with junior, waiting to see what he says :D

[junior]

did chest, tricep monday. will do shoulders, bicep today.

got with junior, waiting to see what he says :D

Hey man, Been swamped the last couples days here at work with month end stuff. I'll hopefully be able to get your program to you in the next couple days or so. At the latest it will be this weekend. Sorry it's taking so long.

[_AnGeL_]

no problem man, i figured you were busy. it's ok, when ever you get time.

[junior]

no problem man, i figured you were busy. it's ok, when ever you get time.

Feelin' da love!:grin3:

[_AnGeL_]

word. :hi5: lol

[_AnGeL_]

hit the gym yesterday. chest and triceps. did db press insted of bench feel good today :)

[mackin]

How much you doing on DB BP?

[_AnGeL_]

45's :crap:

[_AnGeL_]

i couldve done more weight but i was skurred at dropping them or not being able to get them up. lol

[_AnGeL_]

sucks going by myself. :crap:

[jesus]

I have serious anxiety. I can't even go through a drive-thru by myself. I feel your pain brosef.

[_AnGeL_]

I have serious anxiety. I can't even go through a drive-thru by myself. I feel your pain brosef.

:troll:

[jesus]

:troll:

GDI!

I'm not trolling motherfucker.

[mackin]

i couldve done more weight but i was skurred at dropping them or not being able to get them up. lol

Yeah I lift by myself as well. The beauty of dumbbells is that if you cant get it up, just drop them to your sides.

You have to be careful on barbell though. I've had to have somebody come save my ass once, so now I'm a lot more careful.

[_AnGeL_]

I can't drop db at my gym. They have an alarm that goes off when someone drops weights lol it's embarassing lol

[mackin]

I can't drop db at my gym. They have an alarm that goes off when someone drops weights lol it's embarassing lol

What the fuck?

You sir, need a new gym. Can you at least like ease them to the ground and kind of drop it? lol

[mackin]

Planet fitness?

YouTube- Roid Rage

[_AnGeL_]

nDeed. I just get up with them lol.

Got my routine from junior :woot: tis baller

[junior]

nDeed. I just get up with them lol.

Got my routine from junior :woot: tis baller

Hey man, again, sorry it's so late. The initial set up always takes a bit of time. Have to make sure I cover everything. I'm sure you know most of the things, but I always like to make sure it's stated just in case!:grin3:

Do the routine for a week, and then we'll get the nutrition part rockin'.

[_AnGeL_]

word.

[_AnGeL_]

thanks brader.

[Spider Monkey]

I can't drop db at my gym. They have an alarm that goes off when someone drops weights lol it's embarassing lol

The fuck? How does the alarm know the difference between a weight dropping and a foot stomping?

[_AnGeL_]

you pretty much cant make any loud noises bro, they set the alarm off.

[mackin]

Can you talk to people without it going off, or do you have to whisper?

[_AnGeL_]

:troll:

you can talk. its mostly so ppl wont be grunting when they lift and so they wont throw the db on the floor

[Spider Monkey]

you pretty much cant make any loud noises bro, they set the alarm off.

Yea, because making loud noises is annoying and an alarm isn't.....

[_AnGeL_]

hey bro, dont tell me :wat:

[_AnGeL_]

did juniors routine yesterday, im sore today lol

[mackin]

How are you breaking up your muscle groups now?

Like what muscles on what days?

[_AnGeL_]

well yesterday i did i mix of two days because on monday i had already worked out some muscles.

but starting monday its:

day 1
chest/biceps

day 2
legs

day 3
back/triceps

day 4
shoulders/calves

[_AnGeL_]

so i started juniors routine offically this week.

monday was good

yesterday was great, leg day.

today, feel like shit because of leg day :fu: lol

back and triceps today we shall see how it goes lol

[fbi90909]

ITT angel es muy gordo.

[_AnGeL_]

bro, just my tummy bro.

:fu:

[fbi90909]

Gordo es gordo mi nigggggggggg

[_AnGeL_]

:'(

[junior]

so i started juniors routine offically this week.

monday was good

yesterday was great, leg day.

today, feel like shit because of leg day :fu: lol

back and triceps today we shall see how it goes lol

Hey man, glad things are going well. Been tied up again the last few days. Will try and work on the nutrition guide tonight or tomorrow.

[_AnGeL_]

going good bro! np, anytime you get a chance.

[_AnGeL_]

gots my meal plan from junior ;) going to go over a few things with him later on.

heading to the gym after work, everything going good so far.

[_AnGeL_]

month and a half later bump? lol

still motivated, juniors routine is great. i leave the gym feeling that little burn that lets you know you did a good job everyday lol.

[slim8605]

Good shit broseph. I keep telling myself I'll get back into it one day. That day hasn't come yet..

[mackin]

Good shit broseph. I keep telling myself I'll get back into it one day. That day hasn't come yet..
Pussy.
































Hopefully that motivated you.
month and a half later bump? lol

still motivated, juniors routine is great. i leave the gym feeling that little burn that lets you know you did a good job everyday lol.
hollaaaaaaaaaa. :icon14: