The warrior's thread/back on my regimen
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@scarfacetf yeah it's possible to gain muscle and drop bodyfat that can be done by dieting, doing cardio, lifting heavy and keeping your test levels up.
Fish oil one of my favorite supplements its great for the heart, joints and key to keep growing with it's healthy fats, I never tried algae supplements you are going to have to drop some information and studies on what benefits it's have for the body, i haven't heard that casein caused cancer is their some scientific research that proves this theory. But i get my Casein from Milk and cottage cheese though i have brought some in powder form before
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What's your thoughts on BCAA's? Couple people I know swear by em and i wanna get more opinions
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DR_The_Infidel wrote: »What's your thoughts on BCAA's? Couple people I know swear by em and i wanna get more opinions
@drtheinfidel BCAA'S should be one of your staple supplements for dieting and lifitng and i love the BCAA's, it's great for building muscles and recovery after lifting. Yout body needs BCAA's to grow. I take two before workouts and two after workouts and two on my off days.
What are BCAAs?
BCAAs (branched chain amino acids) are the essential aminos leucine, isoleucine, and valine. The combination of these three amino acids makes up approximately 1/3 of skeletal muscle tissue in the human body. BCAAs play a very important role in protein synthesis (the production of proteins in cells from amino acids to build muscle).
What do BCAAs do?
Amino acids are the building blocks of protein. When you eat food containing protein, it gets digested through the intestines and stomach. During this process the protein is broken down into individual amino acids and short chains of amino acids. These amino acids are small enough to be absorbed into the bloodstream.
Once the amino acids are absorbed into the bloodstream they have far reaching effects across the entire body. Amino acids are involved in muscle repair (lean muscle building), essential brain functions and even hair growth just to name a few.
What is a metabolic pathway?
To understand just how important BCAAs are to muscle building and recovery you need to know what a metabolic pathway is. Put simply, a metabolic pathway is a chain of chemical reactions that takes place within a cell (in this case, a muscle tissue cell). When adequate amounts of BCAAs are ingested they create their own metabolic pathway which results in increased protein production. This means more muscle tissue will be grown and muscles will be repaired faster.
BCAAs and muscle growth.
Generally, after a session of resistance training the body is in a catabolic (the breaking down of muscle tissue) state, with a protein synthesis deficit. This is because post exercise the MAPK signaling pathway (the body's own way to signal muscle growth) is activated. While this is a pathway that will increase protein synthesis, it is not as effective as when combined with the BCAA signaling cascade.
The two pathways act independent of each other. Because of this, when adequate amounts of BCAAs are ingested post workout (usually in the form of a post-workout drink) the body is placed in a greater state of hypertrophy with a positive amount of protein synthesis. This is extremely important for athletes because it will decrease recovery time as it increases the rate at which lean body mass is gained. -
Barbell Bench Press Technique
http://www.youtube.com/watch?v=VIx_oPnx94Q
http://www.youtube.com/watch?v=rT7DgCr-3pg -
a little bit of info on a vegan source of omega 3. btw im not a vegan, i eat meat, just concerned with the environment.
Microalgae as a Source of Omega-3
The omega-3 fatty acids that humans get from the fish they consume primarily come from the algae that the fish eat, according to Eurkalert.org. Fish consume algae and then retain the omega-3 fatty acids in their bodies. Unfortunately, it is difficult to keep pace with the demand for fish oil because fish stocks that provide this oil are being depleted, and farmed fish do not provide sufficient amounts of omega-3 fatty acids, according to the British Medical Journal in the article "Omega 3 Fatty Acids and Cardiovascular Disease." The farming of microalgae, both as animal feed rich in omega-3 fatty acids and as a direct source of "fish oil," has been proposed.
Pavlova lutheri
One microalgae that has attracted a lot of interest as a commercially viable source of EPA and DHA is Pavlova lutheri and efforts are being made to cultivate it to maximize the amount of EPA and DHA it produces, according to the Marine Biology journal in the article " Optimization of Omega-3 Fatty Acid Production by Microalgae: Crossover Effects of CO2 and Light Intensity under Band Continuous Cultivation Modes." The efficacy of EPA and DHA from microalgae is comparable to that of the DHA and EPA from fish oil, according to "Current Diabetes Reviews" in the article "Omega-3 Fatty Acids for Nutrition and Medicine: Considering Microalgae Oil as a Vegetarian Source of EPA and DHA."
Uses
Omega-3 fatty acids, also referred to as polyunsaturated fatty acids or PUFAs, play a crucial role in brain function as well as normal growth and development, the University of Maryland Medical Center states. They also reduce inflammation and seem to help lower the risk of chronic diseases such as heart disease, cancer and arthritis. PUFAs have also been used to treat high cholesterol, high blood pressure, diabetes, rheumatoid arthritis, systemic lupus erythematosus, osteoporosis, depression, bipolar disorder, schizophrenia, attention deficit/hyperactivity disorder and skin disorders among other ailments but with varying degrees of effectiveness.
References
Mayo Clinic; Omega-3 fatty acids, fish oil, alpha-linolenic acid; April 2011
Eurekalert.org; Virginia Tech Researcher Converts Biodiesel Byproduct into Omega-3 Fatty Acids; Michael Sutphin; August 2008
"British Medical Journal"; Omega 3 Fatty Acids and Cardiovascular Disease; 2004 February
"Marine Biology"; Optimization of Omega-3 Fatty Acid Production by Microalgae: Crossover Effects of CO2 and Light Intensity under Band Continuous Cultivation Modes.; 2007 August
"Current Diabetes Reviews"; Omega-3 Fatty Acids for Nutrition and Medicine: Considering Microalgae Oil as a Vegetarian Source of EPA and DHA; 2007 August
University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich; June 2009
Read more: http://www.livestrong.com/article/460644-algae-omega-3-oil/#ixzz20wJjbTyK
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@waterproof
casein protein stuff
What Is Casein Protein And Why The Fuss?
First of all casein is a protein found in milk and other dairy products. In his book, The China Study, Dr. T. Colin Campbell, reports how he discovered, over many years of cancer research, a possible link between animal protein intake and cancer development. Although Campbell was raised on a farm and loved his milk and eggs and sausage, his scientific curiosity was piqued through the research he conducted as well as reviewed. Because of these potential links he found, he was finally able to receive funding to study the possible effects of protein on cancer.
What he discovered was that protein did indeed promote cancer development. However it was not all types of protein. What Campbell discovered was that casein, which comprises 85% of the protein in cow’s milk, promoted cancer in all stages of its development. The safe protein, that which did not promote cancer, was plant based.
Vegan Meal Planner
Plan Your Meals
The Cancer Casein Connection
In fact, the connection between casein and cancer was so profound that the scientists could literally turn cancer growth on and off in the laboratory animals, like a light switch, simply by altering the level of casein protein in their diets. Interestingly, they also found that feeding the animals the same levels of plant based protein (gluten and soy) did not at all promote cancer growth.
Next, Campbell was able to take his research into the real world. In the early 1980’s a joint effort was established between Cornell University, Oxford University and China’s health research laboratory. The researchers gathered data on 367 variables, across 65 counties in China and 6,500 adults. The research was conducted over a 10 year period and was funded by both the Chinese and the United States government.
The Cancer and Animal Protein Connection
The results of the China Study showed that nutrition has a very powerful influence on a multitude of diseases. Animal based foods were linked to higher breast cancer rates and higher blood cholesterol levels. Whereas plant based diets were connected to low incidents of breast cancer rates and cholesterol levels. Fiber and antioxidants from plant foods were also linked to lower levels of digestive tract cancers. Between Campbell’s research and many other studies, it appears that good science – well thought out and planned studies – are painting a consistent picture between diet and health. Because of this research we are now able to largely reduce our risk of developing deadly diseases just by eating the right food.
however, this is based on the china study, which is an amazing study... but it has it flaws. theres evidence against it. but the link in cancer in animals (the section i bolded) is disconcerting. Let me know what you think bro.
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Vitamin A
What it does: Vitamin A is an antioxidant, and it’s also essential to maintaining low light and color vision, mucus membranes (which help to protect your body from disease), and skin cells.
Why you might need it: People with higher levels of vitamin A report a lower risk of lung cancer, though the benefits didn’t extend to supplements—only to those who made foods with vitamin A an integral part of their diet.
Where to get it: Kale, carrots, spinach, and sweet potatoes are great sources of beta-carotene, which the body converts into vitamin A. Most multivitamins also contain vitamin A, or you can take it on its own. Too much can be toxic, and guidelines by the Institute of Medicine say not to supplement with more than 10,000 IU per day.
Acetyl L-carnitine
What it does: Acetyl L-carnitine is a form of the amino acid L-carnitine, which moves fatty acids into the mitochondria of your cells—particularly muscle cells—to be burned for energy, and then moves the waste generated by that reaction back out to be discarded.
Why you might need it: It heals your brain and improves metabolism. An Italian study found that taking acetyl L-carnitine reduced depressive symptoms in alcoholics, and a study at the University of Massachusetts found that it improved memory and cognitive performance in older adults. (For more ways to think faster and clearer, try these 27 Ways to Power Up Your Brain.) Acetyl L-carnitine may also protect you from heart attacks, according to a separate study from Italy. Moreover, taking L-carnitine has been shown to improve the health of your sperm and even reduce insulin sensitivity.
Where to get it: The L-carnitine from red meat is the easiest form for your body to digest and use—between 54 and 86 percent is made available to your body, according to the Linus Pauling Institute. In fact, one 8-ounce steak contains between 100 and 320 milligrams. On the other hand, you only absorb about 15 to 18 percent of the L-carnitine from oral supplements. To boost your body's levels, you can take 1,000 mg to 2,000 mg per day. More than 3,000 mg daily may cause nausea, vomiting, and diarrhea.
Beta-Carotene
What it does: Beta-carotene gives carrots and other red and orange vegetables their color. It functions as an antioxidant, scavenging free radicals throughout the body. It's also converted into vitamin A. Fun fact: It also has this bizarre (and beneficial) affect on your skin.
Why you might need it: While vitamin A, as a product of beta-carotene, is an essential nutrient, supplementing with high doses has been shown to increase the risk of lung cancer and prostate cancer, according to the National Institutes of Health.
Where to get it: Carrots and sweet potatoes, along with kale, spinach, collard greens, and other leafy vegetables. Because of safety concerns, and since there are so many natural sources of beta-carotene, it's usually not recommended as a supplement, says Stephen Dahmer, M.D., a physician at the Center for Health and Healing at Beth Israel Medical Center in New York.
Vitamin C
What it does: Vitamin C is an immune system booster, preventing illness and infections in wounds. It also converts inactive folic acid into the active form and plays a role in the formation of hemoglobin, the protein that carries oxygen in red blood cells.
Why you might need it: Studies show that taking vitamin C can reduce the duration of a cold by almost two days. It can also reduce the frequency of exercise-induced asthma, and prevent upper respiratory infections in people who are training for marathons and other endurance races. A new study also shows that vitamin C can have beneficial brain effects. (Click here to find out what vitamin C can do for your eyesight, too—you won't believe what researchers found!)
Where to get it: Vitamin C should be in your multivitamin, in which case you'll want at least 200 mg daily. “If you get a cold, up your dosage to between 1,000 and 2,000 a day, but only for as long as you're sick,” says Stephen Dahmer, M.D., a physician at the Center for Health and Healing at Beth Israel Medical Center in New York.
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Calcium
What it does: Calcium is a very important mineral in the body, maintaining bone strength and allowing the nervous system to relay messages. It also plays a part in releasing hormones and enzymes that provide a wide array of biological functions.
Why you might need it: A Canadian study found that people who took 1,200 mg of calcium supplements over a 15-week weight-loss program lost 14 more pounds than those who didn't take enough calcium. “Unless you have problems digesting dairy, most men don't need to supplement with calcium,” says Stephen Dahmer, M.D., a physician at the Center for Health and Healing at Beth Israel Medical Center in New York.
Where to get it: Dairy products are how most people get calcium—three servings of milk or yogurt a day is enough to get what your body needs. It's also found in spinach and other leafy greens. If you do take calcium supplements, 2,500 mg per day is the upper safe limit for adults, according to the National Institutes of Health.
Chromium Picolinate
What it does: Chromium is known to be a necessary element in the human body, but scientists are still analyzing its precise functions. It's thought to play a role in how your body metabolizes protein, carbs, and fat.
Why you might need it: Chromium picolinate was thought to help with insulin sensitivity, glucose tolerance, and preventing diabetes, but a six-month randomized controlled trial at Yale University didn’t find any benefits. In a separate study, those same researchers found that chromium picolinate supplementation also didn't help with weight loss. However, some research has indicated that chromium picolinate could help Alzheimer's patients improve memory and cognitive function.
Where to get it: The National Institutes of Health recommends taking 200 micrograms a day for therapeutic purposes.
Coenzyme Q10 (Co Q10)
What it does: Coenzyme Q10 has several functions in the body, including helping the mitochondria within your cells produce energy and neutralizing free radicals as an antioxidant.
Why you might need it: To improve your interval workouts. A Japanese study found that cyclists who supplemented with 300 mg of Co Q10 for eight days increased their maximum speed during 10-second sprints, and felt less fatigue afterward. Supplementing with Co Q10 has also been shown to reduce inflammation and free radicals created by bouts of heavy exercise. (For more fitness tips and tricks, sign up for our free Exercise of the Week newsletter.) It's also sometimes prescribed to recent heart attack victims to prevent a second cardiac event, and it may reduce low-density lipoprotein levels.
Where to get it: Take 300 mg daily, with food. Co Q10 may lower blood sugar and decrease blood pressure, so talk to your doctor before you start taking it if you're diabetic or on blood pressure medication.
Coleus Forskohlii
What it does: Coleus forskohlii is produced from the roots of a tropical plant. In the body, it activates an enzyme called cyclic adenosine monophosphate, which increases your metabolism and the utilization of body fat.
Why you might need it: Research is fairly limited on coleus forskohlii. One study at the University of Kansas found that taking it for 12 weeks increased free testosterone and lean body mass, while decreasing body fat in men.
Where to get it: You'll usually see coleus forskohlii, or its derivative forskolin, combined with other compounds believed to help cut fat in thermogenics and weight-loss supplements. Shoot for 250 mg twice a day.
Conjugated Linoleic Acid
What it does: Conjugated linoleic acids are a family of similar fatty acids. CLA was discovered thanks to its anti-cancer properties; it also functions as a powerful antioxidant.
Why you might need it: To lose body fat. CLA seems to enhance the fat-burning effects of exercise, along with increasing your resting metabolic rate, and preventing your body from storing fat. Supplementing with CLA has been shown to reduce body fat and maintain lean mass, and appears to be particularly effective if it’s taken as part of an exercise regimen. A Japanese study found that CLA helped people reduce fat specifically around their waist and hips.
Where to get it: CLA is found naturally in meat and dairy products. You can take between 1 and 3 grams per day.
Creatine
What it does: Creatine helps reload your muscles after they break down adenosine triphosphate into adenosine diphosphate for energy. The end result from taking a creatine supplement is improved endurance in workouts, allowing you to hang in for more reps and sets.
Why you might need it: In just 30 seconds of high-intensity exercise, you use up as much as 80 percent of the creatine phosphate stored in your muscles. One study in the Journal of Strength and Conditioning Research found that men who supplemented with creatine as part of a weight-lifting regimen for six weeks improved their leg-press strength by 62 percent. (Sign up for the free Men's Health Personal Trainer newsletter for more muscle-building tips delivered to your inbox every week!)
Where to get it: There are many forms of creatine on the market, but it's best to stick with the most-studied version: creatine monohydrate. Load your muscles by taking either 5 grams a day for 5 days, or 3 grams a day for 28 days. Then you can maintain creatine levels by taking 1 gram after each workout.
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THIS BEAUTIFUL SISTA IS REPPING 300 POUNDS ON SQUATS, i love women who can carry themselves in the gym.
http://www.youtube.com/watch?feature=player_embedded&v=SmO4JJrP5P8 -
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MOTIVATON BY HEAVY IRON..........(it's funny because i am on the same hype)
Want to be a freak? You're in luck. I'm ? and going to tell you but let's face it. You don't really want this do you? Want to be a FREAK?
Really?
Want the girls dropping thier jaw when you walk in the room? Want the guys saying WTF when they see you? Want her down on her knees in front of you telling you how hot your abs look before she takes you in her mouth?
Really?
Yeah, most guys do but they don't want to work for it. Face it. Most guys are lazy, don't want to sacrifice and can't eat strict for a week. I'm not going to ? you guys in this thread. I will lay it all out but the truth is we don't really want it bad enough. We say we do until we are 45 minutes into our tenth cardio session that week. WE say it until our muscles hurt so bad there are tears in our eyes and we give up. We want it until we have to eat fish for the 4th time that day...I say I want it but I ? love beer more, so I drink...I say I want to be a FREAK but I don't want to work for it. I'm 10 weeks into a blast and my will feels broken...I can't go on, or can I??? Do I really want this life? No time but time to train. Time to cook, Time to grocery shop, Time to tan. ? !!! Not fish and shakes again...? my life.
I walk past the mirror and catch a glimpse. MY obliques are chiseled. My veins look like spider webs all over my body. I catch her looking at me at work, at the store, at the gym. Guys ask me what I'm on. I can't take it. i'm on a ? starvation diet and a ? load of cardio but that's not what they want to hear. They want to hear what drugs to take...You PM me every ? day. Same questions over and over. ITS NOT THE DRUGS ? !!! Or is it??? Yes and no. Can you take the sides?
Really??? 2 ? weeks from now you will PM me again whining. I can't sleep. I can't eat like this. I can't do that much cardio. I can't. I can't... THEN STOP PM'ing ME!!!! I can't help you. You don't ? want this! Just admit it! You don't ? want this. Its hard. It hurts. You have no social life. You are in the gym when your buddies are drinking beer. You are doing cardio when guys are lying on the couch. You spend your last $50 on protein powder and a bottle of prop. I know all this because I am you. I want it for 2-3 months then I give up. ? 10 sessions of cardio a week. ? eating fish. ? taking pills so I can sleep from all the insomnia from the tren.
Its ok. Get some sleep. wake up and pin. ? I love to pin. Push in more oil. I love it. My lunches are packed. Off to work. Train after work. Get the pump. Here they come. What are you on??? Not this again... I'm on a crazy train. ? my life but ? I look good and I can lift a ? load of weight. Go ahead. ? with me. I will make fast work of you...The tren is in my head. Is she cheating on me? How much sleep did I get last night? 5 hours max. Pin some GH and prop and tren. ? , I need some caffeine. Ok, double espresso. Time to train.
So IF IF IF you can handle the work, cardio and diet not to mention the sides. Then what??? Drugs of course.
You want that freaky bodybuilder look and your g3netics are average like me???
Its actually quite simple but it takes a focus so strong and focused most give up in a few months if not sooner.
? , where am I? Oh yeah the drugs. One word... Trenbolone. How lo0ng can you take it??? Don't cry to me in 3 weeks when you can't sleep. I don't give a ? . I can't sleep either. Time for some Xanax. Maybe some whiskey. Most guys give up on tren right when its getting good. 9 weeks in and man your body is changing. The girls want you. Give me some Cialis, prop and more tren...How high can I go. 500mg tren per week and I look in the mirror. Who is this??? I don't even look the same. I need some mast. maybe some win, var, halo. ? I look like carved stone..;.lol, Im ? but its all true. Do you want to be a freak? Man the ? up and start working for it ? .
Prop, tren and an oral is a good start. The question is HOW LONG CAN YOU RUN THIS??? Tren at 9 weeks 500mg per week and you are crazy. Eat, train, pin, sleep....over and over. Im feeling insane. just 6 more weeks. Its 4 months now..... Im sub 10% and huge. Not skinny. Huge and lean...How much longer can I go. I want to look like the guy on the cover of the magazine. REALLY??? Eat some more fish and do some more cardio...? ? ...
Do you really want to be a freak??? Really...?
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MOTIVATON BY HEAVY IRON pt 2
I walk past them every day at the gym. Same guys doing the same routine looking the exact same as they did 3 months ago. Talking during sets and even while doing cardio. It isn't work, it's ? social time for them. I can't be social at the gym. I'm not built for it and I don't want it. I'm there to work, to train, to push my body beyond what the average guy can do.
A few guys are there working like a bulldozer at a construction site. Heavy ass poundage's, sweat running down and out of breath they push another rep. I see the pain in their faces and the strain on their bodies. My turn mother ? . Time to WORK. I warm up imagining the set before I do it. The steroids are pulsing through my body. The tabs dissolved under my tongue. ? how I love the taste of D-bol or Anadrol while walking in the gym. I have been pushing the caffeine and getting in the food. I'm ready. I don't pin ? ass doses. I'm jacked to the max. A gram is child's play. I need to push in just a little more oil. 1,200mg, 1,500mg that week. Maybe a bit more. ? it, just fill the barrel all the way and shoot. I am making changes everyday. I don't want to be the same. I can't be the same.
The steel is cold in my hands. I pump out a few fast sets. Load the weight up. Maybe I will get 4 reps. Maybe 5. I look at the guy picking up a chick at the gym. He weighs a buck fifty. What a ? joke. This isn't a bar its a ? place of employment. I'm here to WORK. ? the chicks. I don't need a girl right now. I need to train. I lift the weight off and it feels heavy. I grind out 6 reps. Hell yeah! I'm just getting started. OH ? . Here comes some guy telling me how good I look. Looks like he has never trained a day in his life. I ignore his questions and turn up my iPod. I'm trying to concentrate. Get the ? away from me my mind screams. I have to be cool. Don't want to get kicked out of the gym....again...I feel rage inside me. Good. Channel it. Put it to use. Hit the set again. I don't want to be the guy who shows up and goes through the motions. I want to make changes. ? the pain is bad tonight. Lactic acid is heavy in my muscles. Ok, enjoy the pain. Like it. Its good. Trick your mind. I like the pain. I want the pain. I'm grinding out slow heavy ass reps. It burns but I tell myself its good. My rest between sets is minimal. I have done 5 sets but the guy talking to the chick has done none. ? he is tiny.
I walk over to the next bench and load up some more weights. I see a monster walking by. He is covered in sweat. He nods. I nod back. Nothing is said. We are both in the same place. We are there to train not talk. He asks for a spot with one word. spot? I nod and ask how many. He says 5 reps. He pushes out 8 with a few forced reps. My turn. The night goes by slow. Its work. Its hard but I have a pump. Time for cardio. I take a ? and get on the treadmill. Bump up the incline and speed. The guy two machines down is walking like he is strolling through the park. He's reading a ? book. Hell, I can barely read the numbers in front of me on the machine. I am feeling my lungs burn. Just 40 more minutes to go...? my life. Ok, go to that place in your mind far away. I look down and 15 minutes has gone by in what seems like seconds. Good. Go to that place some more. I am absolutely covered in sweat. My shirt looks like I pulled it out of a bucket of water. I finally finish and get off the treadmill.
Its late and I'm hungry. I feel dizzy. I walk out of the gym. and go get some food. Everyone is obese. I can't believe how fat everyone is. They are pigs. I am in a world of fat people. How can these lazy ? stand it? I feel hate. Why do I hate these fat ? ? Its weird but I feel like yelling at them to wake up. The girls are looking at me again. One stops me and touches the ropes for veins in my arm and says nurses must love me when they draw my blood. Its funny but she is right. They do say that. I'm a freak. Its exactly what I want. I'm walking art. My art. My sculpture. Its who I am....Just another day...a day of work to become a FREAK. -
good thread my dude, since I moved to Florida 3 months I just flat out stopped caring, especially being around people who drink and party all the time and are always going out to eat, I lost my ways but I knew eventually not only would I get back but be better than I was before, heres a little bit what i'm getting into right now
-yoga is something I always did here and there but i'm going to add it to my weekly regimen, at least twice a week, if your trying to get into yoga heavy, look up bikram yoga, you might throw up the first time tho
-was never much of a runner but i'm trying to get into 5k's and ? , maybe someday run a full marathon, I started with the treadmill but now that its not too muggy out here anymore theres some good spots to go running at
-weightlifting 3-4 times a week, I was always the dude who wanted to see how much I could bench, I weigh about 175 and the most I ever could get up is 255, that ? means nothing to me now, i'm going to focus on my shoulders this time around and just keep my chest and everything else cut up
-my diet consists of oatmeal, cheerios and different multi grain cereals, brown rice, black beans, peanut butter, turkey/chicken deli meat, whole grain bread, nuts and seeds, fruits and veggies, and salmon as much as possible, I cant cook and i'm on a budget so I do what I can
-supplements I try to keep it "Optimum nutrition" everything, ON protein, bcaa's, glutamine, amino energy, even there multi vitamin, after doing my research I feel like O.N. is one of if not the best product out there, and its not to expensive shopping on amazon, I also take fish oil, krill oil, lecithin, dmae and drink a lot of green tea
Thats pretty much it for right now the only thing I might try to add is crossfit training, I got sloppy man its time to get crackin -
its....JOHN B wrote: »good thread my dude, since I moved to Florida 3 months I just flat out stopped caring, especially being around people who drink and party all the time and are always going out to eat, I lost my ways but I knew eventually not only would I get back but be better than I was before, heres a little bit what i'm getting into right now
-yoga is something I always did here and there but i'm going to add it to my weekly regimen, at least twice a week, if your trying to get into yoga heavy, look up bikram yoga, you might throw up the first time tho
-was never much of a runner but i'm trying to get into 5k's and ? , maybe someday run a full marathon, I started with the treadmill but now that its not too muggy out here anymore theres some good spots to go running at
-weightlifting 3-4 times a week, I was always the dude who wanted to see how much I could bench, I weigh about 175 and the most I ever could get up is 255, that ? means nothing to me now, i'm going to focus on my shoulders this time around and just keep my chest and everything else cut up
-my diet consists of oatmeal, cheerios and different multi grain cereals, brown rice, black beans, peanut butter, turkey/chicken deli meat, whole grain bread, nuts and seeds, fruits and veggies, and salmon as much as possible, I cant cook and i'm on a budget so I do what I can
-supplements I try to keep it "Optimum nutrition" everything, ON protein, bcaa's, glutamine, amino energy, even there multi vitamin, after doing my research I feel like O.N. is one of if not the best product out there, and its not to expensive shopping on amazon, I also take fish oil, krill oil, lecithin, dmae and drink a lot of green tea
Thats pretty much it for right now the only thing I might try to add is crossfit training, I got sloppy man its time to get crackin
@itsjohnb thank's for sharing and adding to the thread, your diet looks nice and i will be getting into Yoga soon, i want to practice yoga every sunday for the mental and spirtual health plus for the health benefits and to stay agile.
I like how you keep your supplements simple but with the basics that is proven through out the years to work -
Thought i would update. Increased ever single on of my lifts, Deadlift by 70, bench by 25, press by 20, pullup 3 in a row to 12, power clean by 40 and squat my worst lift by 25 All while dropping my body fat by 6-8 percent. I've got an 8 pack for the first time in my life. Next step is a very slow muscle gain while maintaining my body fat percentage
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scarfacetf wrote: »Thought i would update. Increased ever single on of my lifts, Deadlift by 70, bench by 25, press by 20, pullup 3 in a row to 12, power clean by 40 and squat my worst lift by 25 All while dropping my body fat by 6-8 percent. I've got an 8 pack for the first time in my life. Next step is a very slow muscle gain while maintaining my body fat percentage
@scarfacetf that's very impressive, tells us about the diet you on, post your meals and how long it took for you to make your gains -
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All together my gains took about 5 and a half months. I've been doing the renegade diet by Jason ferrugia. Basically i fast for 16 hrs a day, eat a small meal post fast usually a protein and some fat, shakes are the easiest way to go. I do a vegan shake ? , rice, spinach, and pea protein. Then i workout, heavy lifting is a must to make this work. Post workout i eat heavy, carbs, proteins. Lots of meat. Lots of veggies to balance out the meat, and usually some starchy carbs like potatoes and rice on lifting days. Non lifting days i still fast, but no carbs or very little. its the only thing that's really worked for me. I've also restarted My jiu jitsu, and wrestling, hoping to earn my blue belt next yr and put on about 12-15 pounds of muscle..Hell i also want to medal at a competition. I'm on my warrior lifestyle lol
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scarfacetf wrote: »All together my gains took about 5 and a half months. I've been doing the renegade diet by Jason ferrugia. Basically i fast for 16 hrs a day, eat a small meal post fast usually a protein and some fat, shakes are the easiest way to go. I do a vegan shake ? , rice, spinach, and pea protein. Then i workout, heavy lifting is a must to make this work. Post workout i eat heavy, carbs, proteins. Lots of meat. Lots of veggies to balance out the meat, and usually some starchy carbs like potatoes and rice on lifting days. Non lifting days i still fast, but no carbs or very little. its the only thing that's really worked for me. I've also restarted My jiu jitsu, and wrestling, hoping to earn my blue belt next yr and put on about 12-15 pounds of muscle..Hell i also want to medal at a competition. I'm on my warrior lifestyle lol
congrats on your success!!!!!!!!!!!
@scarfacetf if you have a link or an e-book on that diet or a menu to follow can you pm it to me i am very interested about that diet and want to give it a try on my cut.
and one for your vegan shake recipe -
waterproof wrote: »scarfacetf wrote: »All together my gains took about 5 and a half months. I've been doing the renegade diet by Jason ferrugia. Basically i fast for 16 hrs a day, eat a small meal post fast usually a protein and some fat, shakes are the easiest way to go. I do a vegan shake ? , rice, spinach, and pea protein. Then i workout, heavy lifting is a must to make this work. Post workout i eat heavy, carbs, proteins. Lots of meat. Lots of veggies to balance out the meat, and usually some starchy carbs like potatoes and rice on lifting days. Non lifting days i still fast, but no carbs or very little. its the only thing that's really worked for me. I've also restarted My jiu jitsu, and wrestling, hoping to earn my blue belt next yr and put on about 12-15 pounds of muscle..Hell i also want to medal at a competition. I'm on my warrior lifestyle lol
congrats on your success!!!!!!!!!!!
@scarfacetf if you have a link or an e-book on that diet or a menu to follow can you pm it to me i am very interested about that diet and want to give it a try on my cut.
and one for your vegan shake recipe
Give me a day or two, and I'll hit you with a link for the diet. As for the shake, i get that from true nutrition.com. I get all my supplements from them, they allow you to customize your proteins.the one i get Is a vegan protein shake, its also dirt Cheap. I get like 3 pounds for like 27 bucks. Its ? , rice, and pea protein. I add Spinach to the mix and blend it because it keeps me full longer.
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7 Reasons You're Not Getting Stronger
Strength gains aren’t easy. Here are seven ways you could be making it even harder on yourself.
Dan Trink, CSCS
MF EDITORS RECOMMEND
10 Ways To Gain Muscle6 Simple Steps to a Successful New Routine
Whether you’re chasing a 600-pound deadlift, trying to lift 3 plates-per-side on the bench or just want to pick up your 4 year-old nephew without blowing out your back, there are a lot of reasons to work on getting stronger. However, so many trainees stall in their attempts to add major pounds to their lifts and have no idea how to bust those plateaus. Here are 7 reasons why your not getting stronger and just what you can do about it.
Reason 1: You’re Not Training With The Correct Intensity
Strength is loosely defined as your ability to lift or move a maximal load one time. So why are you sticking with the same old ‘3 sets of 8 to 12 rep’ program in your attempt to get stronger? In order to add pounds to your lifts, you need to train closer to your one repetition maximum. Utilizing set and rep schemes such as 5 sets of 5 reps or 8 sets of 3 reps or established powerlifting protocols such as 5-3-1 will get you training with higher intensities and, ultimately lead to you moving heavier and heavier loads.
Reason 2: You’ve Been On The Same Program Far Too Long
Even the greatest of strength training protocols will only work for so long. If you’ve been banging your head against the wall trying to progress with the same program, no matter how great and proven it is, for the past 6 months, try a new strategy. Adhere to the law of diminishing returns and develop a completely different strength quality (like hypertrophy) for a 4 or 6 week cycle and then come back to your strength training. It may just help you roll right through new personal bests in your big lifts.
Reason 3: You’re Training Environment Blows
If you’ve been training at Globo-Gym where walking on the treadmill while reading the latest gossip magazine is the standard for a ? workout, maybe it’s time to find a new gym where other members have similar goals to your own. Being around likeminded individuals in an encouraging environment will push you harder than you will ever be able to push yourself. Plus training around other strong men and women will open you up to getting good advice on technique, proper spotting and may net you a new workout partner who will inspire and motivate you to lift hard and heavy. Think where you train doesn’t matter? Studies have shown that just having multiple other people simply watch you attempt a big lift will add pounds to your totals.
Reason 4: You’re Not Focused on Recovery
You may think that your gains come when you are in the gym, but truth is most of the positive adaptations to training happen while you rest. When trying to get stronger getting adequate sleep (7-9 hours per night) is critical for an optimal hormonal environment and to restore energy for training. So cutting back on “Tequila Tuesdays” with your buddies may be a good idea. The other factor to focus on outside the gym is proper nutrition. You want to make sure you are getting ample calories, upping your protein intake and focusing on high quality foods - so those chimichangas that came along with “Tequila Tuesdays” are also out.
Reason 5: You’re Never Setting Goals
It’s no secret that people perform better when they have goals. The problem is that goals that are unspecific - to lose weight, to get stronger, to get toned for Summer - are impossible to measure and, therefore, never get accomplished. Set very specific performance goals with actual dates and then back out a plan on how to get it done. Doing 3 chin-ups by November 15th is a tangible goal that is attainable. Wanting to get strong and do some pull ups, is not.
Reason 6: You’re Not Moving Effectively
Eventually, passion, desire, guts and strength will only take you so far. Ultimately, to reach your strength potential you are going to have to move and perform the exercise as efficiently as possible. This may mean working on your power clean technique, developing more mobility in your hips and ankles or using supplemental exercises to fix weaknesses or power leaks. Remember, a chain is only as strong as it’s weakest link. Simply performing more and more of the same exercise may not fix the problem.
Reason 7: You’re Not Gutsy Enough
Quite frankly, getting under a bar with more weight than you’ve ever loaded before can be a somewhat frightening experience. Many times fear, doubt and lack of self-confidence will hold you back more than your actual physical abilities. Try utilizing visualization techniques, playing some hype music and letting out a loud roar when you lift to get yourself psyched and break through the fear factor often associated with max effort lifts. Your PRs will be much higher if you do. -
5 Ways to Build a Powerful Grip
Build more total body muscle by increasing forearm strength.
Jeremey DuVall, M.S., CPT
Having muscular forearms isn’t just beneficial for giving a firm handshake. Building up your grip strength is imperative for lifting more weight in the gym on powerful moves like pull-ups and deadlifts. Hence, building a stronger grip translates to building more muscle all over. Many guys working in the gym, however sabotage their grip strength either by masking their weakness with tools like straps or just avoiding it all together and relying solely on machine-based work that neglects to challenge the forearms. Building a superhuman handshake requires more than just a few wrist curls at the end of a workout. Incorporate the following tips into your routine for sleeve-busting forearms.
1. Stop encouraging weakness.
Using tools like wrist straps and other grip aids in the gym put a band-aid over a weak grip. Rather than challenging your grip to become stronger, using those tools actually encourages your body to rely on help and may actually make your forearms weaker. Put aside your pride for a few weeks and lift slightly less weight that you can actually hold without help. By improving your grip strength, you’ll be able to lift more weight and challenging your entire body with a greater stimulus for growth.
2. Train your grip often.
Your grip is something that you can and should be training every day. Chad Howse, trainer and owner of ChadHowseFitness.com, adds that every time you’re in the gym pulling or lifting anything is an opportunity to train your grip. Incorporate pulling and lifting in every routine. The repetitive stress will cause a quick jump in grip strength and will immediately help to further develop your forearms. Slide core exercises like farmer’s walks that employ your grip in at the end of a workout for both a midsection and forearm finisher.
3. Lift heavy.
Rather than training your grip with tons of light wrist curls for an endless amount of sets, consolidate your workout and train your grip at the same time as the rest of your body. By incorporate heavy deadlifts, pull-ups, and bodyweight rows, you can develop your entire arm, not just your grip. Work on adding weight to rack deadlifts, a variation that emphasizes the top portion of the lift and allows for more weight on the bar hence a larger grip challenge. For pull-ups and bodyweight rows, constantly challenge yourself by switching grips every few reps during a set. By releasing and then grasping the bar, you’ll challenge your forearms to adjust and adapt to a variety of positions. Also, don’t neglect exercises like walking lunges while holding dumbbells as they present a great opportunity for building a strong grip.
4. Use grip builders.
Towels and a variety of other tools like Fat Gripz can be added to your workout for an added stimulus. While adding weight to the bar is usually enough progression on your grip, these tools can help to amplify your results by increasing the strength demand. Try wrapping a towel around a bar or handle on any exercise to increase the thickness of the hand hold. Squeeze the towel while performing the exercise, but just be aware that you will likely need less weight than usual do to the added challenge. Similarly, hanging from two towels while doing pull-ups turns what may otherwise be a simple exercise into torture for a weak grip.
5. Squeeze the bar.
According to Chad, the simplest and most powerful tool is one that we often forget. Actively squeezing the bar with your hands during a set leads to greater grip activation and therefore more gains in grip strength. Avoid letting the bar slide towards your fingers during a set. Instead, keep it locked firmly in the palm of your hand and wrap your thumb around the bar to hold it in place. During a set, focus on squeezing the bar as hard as possible. By engaging your grip more during the exercise, you’ll likely find that your strength numbers will shoot through the roof. -
THE ROCK WORKING OUT HIS WAY IN GYM
http://www.youtube.com/watch?v=600cRDFzqlI
http://www.youtube.com/watch?v=t3OFepEs2Z4&feature=related
http://www.youtube.com/watch?v=11gY7Q5D5wo
http://www.youtube.com/watch?v=oSDhhZtRwFU