The Fitness Thread

[Senip]

There's Meal replacement powders but they arent as good as whole food. I liek Real gains myself.

[Choofers]

only the raelest gainz

[Choofers]

http://www.mikemahler.com/online-lib...t-weights.html

this look like a good routine? the hotel I'm staying at doesn't have a gym and I don't feel like going too far to workout.

[j-rodd123]

quick question for the weightlifting people. i know there's tons of info online and prolly lots in this thread but i'm gonna ask anyway because what the heck.

i want to build tone and definition for biceps/arms/upper chest mainly. i have good cardio and good core strength but little experience lifting weights (just lifting from training for sports, etc.) but never dedicated the time to get some tone in my arms. anyways, what's a good routine/schedule/whatever to accomplish this goal? i'm not trying to become a jackshow or anything, just to get some bigger arms.

anyways probably a dumb question, but i really want to know the most efficient way to accomplish this so there's no harm in asking!

edit: and choofers that seems like a good routine to me, i'm no expert but definitely looks like a good workout!

[mnnicol]

^Curlbro detected.

Get on one of the programs I listed in this post: http://www.flashflashrevolution.com/...postcount=1543

Also, make sure you're meeting your caloric/macronutrient goals for the day.

Originally Posted by Jonlovesddr

is protein powder good for weight gain because i just started running and upper body workouts

Why're you doing cardio if your goal is to gain weight? If you don't want to stop running, make sure you're eating enough calories to make up for the calories burned.

Also, people think protein powder is some magic potion that gets you big and lean instantly...it's just protein. You can get the same from chicken/beef/fish/etc. If you're one of those people who have a hard time gaining weight, I'm sure garlic pasta with olive oil on top will fix that.

[j-rodd123]

beauty, thanks man. will get on this this weekend yeeeeeeee

[Senip]

Do starting strength or something if youve never really lifted. Thats what I sent to a2p, and a LOT of people are getting really, really good gains. 5/3/1 etc is more of an intermediate thing, there's "novice" 5/3/1 etc but its not really.

UNIVERSAL REAL GAINS GET ON MY LEVEL CHOOF

[Senip]

Originally Posted by mnnicol

Why're you doing cardio if your goal is to gain weight? If you don't want to stop running, make sure you're eating enough calories to make up for the calories burned.

/fitbro detected.
Because fucking cardio is awesome for boosting your metabolism, if you're doing the right shit and not the cardio bunny running for hours.

[mnnicol]

Originally Posted by Senip

/fitbro detected.
Because fucking cardio is awesome for boosting your metabolism, if you're doing the right shit and not the cardio bunny running for hours.

But jokes aside, I can't stand doing cardio. Would rather eat less than jump on the treadmill/bike/etc. As for boosting metabolism, better off doing a reverse diet and gradually increasing cals over time (like I'm doing now)

And got my brothers in the gym this week. I've got them doing 5/3/1, but rather than doing 5/3/1 for the main lifts, I just have them doing 5x5. Hopefully see all kiiiiinds of gains

[Senip]

Originally Posted by mnnicol

But jokes aside, I can't stand doing cardio. Would rather eat less than jump on the treadmill/bike/etc. As for boosting metabolism, better off doing a reverse diet and gradually increasing cals over time (like I'm doing now)

And got my brothers in the gym this week. I've got them doing 5/3/1, but rather than doing 5/3/1 for the main lifts, I just have them doing 5x5. Hopefully see all kiiiiinds of gains

I do sprints on my off days, beats having to walk etc. Most of my friends who are larger than me have to do cardio to ramp up their metabolism so they can eat the amount of food they eat to maintain.

[mnnicol]

Originally Posted by Senip

I do sprints on my off days, beats having to walk etc. Most of my friends who are larger than me have to do cardio to ramp up their metabolism so they can eat the amount of food they eat to maintain.

Or they can not eat in excess and just eat the calories necessary to maintain their bodies...?

Either way, if you enjoy cardio, more power to you. I personally can't stand it, so my poor heart's gonna have to deal with it lulz

[Senip]

Originally Posted by mnnicol

Or they can not eat in excess and just eat the calories necessary to maintain their bodies...?

Either way, if you enjoy cardio, more power to you. I personally can't stand it, so my poor heart's gonna have to deal with it lulz

...you....don't understand bodybuilding, do you?

[Reach]

What's going on here.

scenario 1. More cardio -> more calories burned -> higher maint.

scenario 2. Less cardio -> less calories burned -> lower maint.

In scenario 2, you can eat less, but get the same muscle gains as scenario 1.

Which is what I think he's trying to say.

Low intensity cardio has really no benefit AFAIK other than being a calorie dump. HIIT has shown to have fat burning effects during a cut and is also a calorie dump, but I have no idea what benefits this incurs during a bulk other than maintaining cardiovascular health (which weight lifting already does in most individuals)

[mnnicol]

Originally Posted by Senip

...you....don't understand bodybuilding, do you?

I only know to lift things up and put them down, but that seems to be working just fine.

Originally Posted by Reach

What's going on here.

scenario 1. More cardio -> more calories burned -> higher maint.

scenario 2. Less cardio -> less calories burned -> lower maint.

In scenario 2, you can eat less, but get the same muscle gains as scenario 1.

Which is what I think he's trying to say.

Low intensity cardio has really no benefit AFAIK other than being a calorie dump. HIIT has shown to have fat burning effects during a cut and is also a calorie dump, but I have no idea what benefits this incurs during a bulk other than maintaining cardiovascular health (which weight lifting already does in most individuals)

I'm not even sure what he's suggesting. He's not saying your BMR (the cals your body will burn daily for doing absolutely nothing) is suddenly going to ramp up by 300-500 extra cals just because you're doing HIIT, is he?

Like for me, my current maintenance is around 3300 cals. If I eat that and lift weights, I'll maintain my current physique. If I were to incorporate cardio (say I burned 400 cals each session), I can now eat 3700 cals to maintain. So obviously, if you burn extra cals from doing cardio, you can eat more food to compensate for the cals burned.

Again,

"Most of my friends who are larger than me have to do cardio to ramp up their metabolism so they can eat the amount of food they eat to maintain."

Just tell your friends to eat a few hundred cals less. I'm a huge eater and it's really not that difficult.

[Reach]

Actually I'm pretty sure that's exactly what he's trying to say.

I was more or less trying to recap what I thought you were trying to say.


I'm not sure there's any evidence for what he's trying to say. I'd like to see the studies. Carrying more *mass* increases BMR, but I'm not aware of long lasting metabolic effects on BMR from HIIT. I have read of its effects on fat burning and muscle preservation, which in and of itself might count for small BMR improvement during a cut I suppose (maintaining more LBM while losing body fat will keep your BMR higher than it would be had you lost that LBM).

I know mr. biolayne talks about a lot of metabolic damage stuff related to this issue but I don't know if there's any real literature backing it up in the practical sense.

[Senip]

Most of them don't do HIIT, they do regular cardio on off days. But they're also 275-315 with abs and trying to pack on weight, so they're doing everything they can to jack up their metabolism. I know Dan does, and if Dan says that it helps him with boosting his metabolism, then there's generally some sort of scientific study that backs it up, because Dan doesn't do anything that isn't backed up by research.

Oh hey, he put up a link about this: http://www.ncbi.nlm.nih.gov/pmc/arti...5/#!po=1.92308

[Choofers]

biked for 9 miles yesterday, it's so easy to bike here omg, SO MUCH AIR

I also think I sprained my ankle

[top]

pulled my upper left thigh near my hip flexor.

welp.

[Syhto]

your quad? Did squats today with SSB bar, 450 for 10 at last rep, feeling the painz

[Choofers]

Originally Posted by top

pulled my upper left thigh near my hip flexor.

welp.

ice it like you would ice a bro