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Strong like bull (exercise/BIGMAN thread)
Spherick
Registered User regular
Registered User regular
New thread time!
psyck0 wrote:Attention wimps! Please keep us updated on your weight and progress if you're in the anti-fatty program!
Thanks to Talonrazor for this well-written OP; some minor edits have been made.
I want to lose or gain weight!
So do a lot of us. Try to keep us updated regularly with your progress. Some of us are tracking our daily food intakes (here is a good site) and workout for each day and posting those as well.
Guys in the Anti-Fatty Program - Serious Dudes Only Please! This ain't the "I will stop eating McDonalds and lose weight" program
MistaCreepy - Current Weight: 235 Goal Weight: 210
Talonrazor - Current Weight: 213 Goal Weight: 210 - updated 2-2
Javen - Current Weight: 151 Goal Weight: 175
Bucketman - Current Weight: 324lbs Goal Weight: 280
redfenix - Current Weight: 219 Goal Weight: 180
Meissnerd - Current Weight: 220 Goal Weight: 210 - updated 1-21
emericana - Current Weight: 245 Goal Weight: 200 - updated 1-12
SageinaRage - Current Weight: 210 Goal Weight: 180
shorttimin' - Current Weight: 195 Goal Weight: 185
scudo - Current Weight: 157.5 Goal Weight: 175
psyck0 - Current Weight: 190 Goal Weight: 200
Tweaked Bat - Current weight: 187lbs Target weight: 198lbs
webguy20 - Weight 330, immediate goal, 290, long term 190
Well, how do I become a non-fatty!
This is good! Fatties are terrible! Here we are all going to be working hard to get non-fat. Some of us are in bulking stages, adding muscle so they make money selling tickets to the gun show. The rest of us fatties will be cutting, getting rid ourselves of the Michelin Man look. It's going to take hard work and dedication so if you come in here hoping that you'll shed weight by playing your Wii and eating less potato chips, get out. Note that most of this advice is aimed at people cutting.
The first step is diet. You need to not eat shit. Start a food log, either a journal or using FitDay.com or whatever. I like Fit Day's software because the website is shit but you can just as easily use Excel. Examine a typical day of eating calories. Now examine how much calories you burn during the day (you'll need to find a good metabolism counter online). Our goal is to get calories intake to be less than calories burned, to cut, or slightly more if you're bulking. Cutters probably want under 2500 calories a day; bulkers probably want closer to 3000, but calculate this for yourself!!
Now structure new eating habits. The best way to eat is six meals a day, smaller and healthy. Breakfast should be your largest meal, followed by your post-workout meal. Read this post on the bodybuilding.com's forums. It contains good guidelines for pre-. during and post-workout nutrition. Focus on eating lots of greens, fruit, nuts and seeds, lean meats and fish. Good sources of protein like grilled chicken breasts, eggs, fish, milk and mushrooms are vital. For snacking, try bananas or almonds. Get rid of any and all sodas and drink water instead. Drink a lot of water. A good thread for recipes is here.
If you're cutting, exercise is crucial. Do cardio at least 30 minutes, every day. The best is right when you wake up, before breakfast. For fat-burning, long duration, low intensity is the goal. Run, swim, row or bike are the four best ways to get your cardio. If you are super fatty or have bad knees, you might want to do low-impact like swimming, elliptical trainers or stationary rowing. And yes, you still need to weightlift. If you don't, you'll lose a lot of muscle mass which will make bulking even tougher. Even if you don't want to bulk or "look like Ronnie Coleman", you should still be lifting. Do Mark Ripptoe's program or Tube's program. Both are good for beginners and focus on overall strength.
Add a new sport that you've never played before. Play intermural soccer or basketball in college, join a city rec league or even go play baseball with your friends every week. Pick up some martials arts. Go rock climbing or hiking or an outdoors excursion that lasts several hours on the weekends.
CrossFit has a good summary of what "World Class Fitness" is:If you need an example, here's what I'm doingEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Talon's PlanOverall Fitness Goal
Prep for Army National Guard Officer courses
Prep for Army Rangers entrance and Ranger School
Prep for Law Enforcement Academy
Body be a Landscape of Sex
Nutrition
- Breakfast (also pre-workout): Omelet at the college cafeteria or five eggs scrambled with glass of skim milk
- Post-workout: Salad with greens, spinach, mushrooms, egg whites, single grilled chicken breast, tomatoes, carrots, peas, no dressing. Two glasses of skim milk
- Lunch: Can of tuna, two pieces of 100% whole wheat bread.
- Supper: Small salad, chicken or tuna or turkey as meat, steamed veggies, glass of skim milk
- Dinner: Grilled chicken breast with cup of brown rice OR salmon patty between two whole wheat bread slices with brown rice
- Late-Night Snack: Handful of almonds, glass of skim milk
- Water consumption goal of a gallon a day
- One cheat meal during the weekend of whatever I want, like a small bowl of icecream or a shake or a single slice of pizza.
Fitness
- Weightlifting: Tube's workout plan, done MWF. I'll be swapping to a T/TH/Sa routine soon because I'll be taking Advanced Weightlifting through my University.
- Cardio: Every day, before breakfast, either swim for a half-hour to an hour or run for a half-hour. One or twice a week, run for an hour to an hour and half late during the evening.
- Sports: Play soccer for an intermural team once a week, do Brazilian Jui-Jitsu twice a week.
- Weekends: Do a bike ride or a long hike or rock climbing or some kind of excursion lasting at least two hours of intensive activity but also fun.
Every day I log whatever I've done on FitDay and I log my weights, reps and sets in my fitness journal. Every Sunday I weight myself and take body pictures, which I then post here and on my fitness journal.
Now, for bulking!
I want to become The Wook! Where do I start?
First: you may never be equals with this man.
Second:Follow Tube and The Wook's advice. They've been around and know what's best. The plan that Tube created is great for starters (see bottom of the page). A good place to start your weightlifting education is reading Mark Ripptoe's Starting Strength. This article is a good starter for new weightlifters. Read this for basic tips on nutrition. If you need help on certain excercise forms, try this website. The goal is lift hard, eat good nutrition and be very consistent. Pay attention to what Tube and wook recommend, they know what they are talking about. If you're brand new to weights, do Starting Strength to start your bulking. After 3-4 months, graduate to another plan like Tube's. Don't forget your protein shakes!
Other Resources
Bodybuilding.com - Good forum and community for fitness
T-nation.com - While aimed at the 'sweet kegger party bra' crowd, it's still packed with tons of super useful information
CrossFit.com - Not for some people, CrossFit is still probably the toughest fitness program out there
ExRx.net - A fantastic resource, this is a huge database of animated .gifs that show correct form to various exercises
FitDay.com - The website can be slow and some people hate it but I like to use the software to maintain an overview of my general fitness level.
*New since last thread*
Elitefts.com/ Another good strength and conditioning resource. Good articles.
NSF.org Dietary supplement guide. Products in these lists are guaranteed to contain everything listed on their labels in the quantities listed. Supps are notorious for fucking you over this way, so buy from a good company.
Tube's plan is at the bottom of the OP of the last thread. http://forums.penny-arcade.com/showthread.php?t=80054
Spherick on
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Got my first Sunday morning session tomorrow, but still feeling a bit stiff from yesterday.
Mostly my quads. Will probably deadlift, so it shouldn't be a problem.
Watching UFC99 right now. Guys an inch shorter than me and nearly 10 pounds heavier. Pretty sure I look better 8-)
I might be re-evaluating my supplements soon. Right now all im taking is Optimum Nutrition whey isolate everyday after working out. Not sure what else I could add as im pretty ignorant to whats available. Also not sure what is and isn't snake oil. Im trying to cut, so I've been told to avoid creatine, but thats the extent of my knowledge.
Any help would be appreciated.
In the mean time you'll (hopefully) be rocking better lifts and bigger pumps.
Read this
If you're not taking fish oil and vitamin d, start now.
Also, I am not taking fish oil and vitamin d. I will rectify this next time im out.
http://numberblog.wordpress.com/
one pill a day
i take like 3 fish oil pills a day
10 if i'm dieting
"If you're going to play tiddly winks, play it with man hole covers."
- John McCallum
Depending on how much fish I've eaten, I take 1-6 1000mg pills a day (the EPA/DHA is the important bit though).
In theory. I often forget. But it's not something I worry too much about on a daily basis.
edit: Isn't flax oil supposed to be more or less pointless, since it needs to be (inefficiently) broken down by the body before it forms anything useful? Unlike fish oil, which rocks the party from the get go.
This time it was causing me significant pain (it always hurts me a little bit), and I couldn't get my wrists behind the bar (rather, my wrists were under the bar). So I gave back squats a miss and did front squats for that day.
Not that I mind front squats (actually I really like them) but I want to use the heavier weights that a back squat allows. Hopefully my shoulder flexibility improves soon.
On a similar topic, does anyone here do step-ups using a barbell? I worry firstly about getting the bar in position, and secondly about tipping over. I think I might want to try it one day though, because my grip's getting hella fatigued holding 22kg dumbbells in each hand (my grip strength is teh suck).
http://newnations.bandcamp.com
Just stretch, keep trying, and you should get there eventually.
http://img375.imageshack.us/img375/6210/5fhdlg.gif (2mb)
I found this image as a "Oh lol look his nuts! hee hee" but I'm like, yeah it's a damn good thing that happened so that guy didn't get his trachea blasted into dust.
Previous account
well at least that guy kissed it to make it better
but I guess kissing an other man's balls is sort of a tradition in that sport eh
So close to throwing up.
Almost wish I had. Might have felt better afterwards.
As it was I had to abandon my deadlifts at a single at 100kg.
boo!
In most MMA organizations, kicks the head are illegal while the opponent is down. Rest of the body is fair game though. Teabagging is legal...I guess.
Thanks internet! hi5!
I refuse to do research.
http://en.wikipedia.org/wiki/Fish_oil#Benefits
Previous account
Just read
Not a lot?. That site pegs them at 41 calories for 4.5g of fish oil, though I think that's a high-ish dose. I've settled on a 2g serving. In the scheme of things I think it's pretty negligible
It's the same with every supplement, pretty much. I can get all the creatine I'd ever want from fish and red meat, but to do it I'd have to eat loads of it.
Far more convenient to have a bag of the stuff in my cupboard.
http://newnations.bandcamp.com
it's been a while since I've posted these, but read them
http://www.t-nation.com/article/bodybuilding/8_weeks_to_monster_shoulders
http://www.t-nation.com/article/performance_training/pushups_face_pulls_and_shrugs&cr=performanceTraining
do YTWLs and face pulls. they'll help you with your shoulder issues a bit.
and remember that you don't put your thumb around the bar on low bar squats.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Any neoprene knee sleeve will keep the joints warm, and add a bit of compression. I recommend the rehand knee sleeves, the best ones you can get are the old blue ones. This is the only site that I know of that still sells them:
http://www.jackalsgym.com/store.aspx?cat_id=RH
Depends on how much money you're willing to spend. I'm sure you can prolly find some cheaper ones at walmart, but you get what you pay for.