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just came back from the gym.
was 'mirin the pump
was 'mirin the pump
Stay/Get Back In Shape.... Vol 2.0
al audi
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dgk you dont need to try keto, what goal are you goin for look wise?
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really just trying to lose that flab on my lower stomach and make my abs be a bit more visible...i'd like to pump up the chest/shoulders/and arms too.
i'm pretty content with how i look. i would be happy with a bit more size...but with the amount of running i do because of my sport, i feel it's almost impossible/a very hard goal to attain. i would have to eat a RIDICULOUS amount of food. i play soccer 3x a week, so all those calories i consume are done in vain...they get burned away.
i'm pretty content with how i look. i would be happy with a bit more size...but with the amount of running i do because of my sport, i feel it's almost impossible/a very hard goal to attain. i would have to eat a RIDICULOUS amount of food. i play soccer 3x a week, so all those calories i consume are done in vain...they get burned away.
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Everybody's posting up there pics so heres mine...Still trying to put on as much mass as possible...im about 185 right now and trying to get up to about 200...
Its taking a while but its a process...go ahead and critique away...anybody mirin'?
Its taking a while but its a process...go ahead and critique away...anybody mirin'?
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Originally Posted by EveryDayKicks
Since we posting pics..
What do you brahs think? Def room for improvement
Get you some rays brah, no shots.
al audi
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what is your diet like then?
club29
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No.
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club29
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Originally Posted by 1NyceBalla
......
just kidding, keep up the good work
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lol yea i could fox with the italia team look.Originally Posted by Al Audi
you want the team italia soccer look?
what is your diet like then?
some more examples:
usually in the AM i do a protein shake, small bowl of oatmeal, 3 eggs (with yolk) some turkey bacon and a side of cottage cheese.
during the day i snack on almonds, greek yogurt, a couple pieces of fruit, can of tuna
lunch is usually chicken/vegetables small side of brown rice.
dinner is usually the same. i switch it up with some fish/tuna steak.
usually have a cheat meal or two during the week...chiptole is my vice
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I tried going very low carb for cutting purposes this last week but that cause my workouts to not be as good as I would like. Possible to cut while going moderate carb?? like 150g?
Diet was:
1st meal: 1 scoop of protein
2nd meal: 8 egg whites (from carton) with 3-4 strips of turkey bacon
3rd: 2 scoops of whey
4th: 30- 45 min before workouts 1 scoop whey, 2 wheat waffles with a tbsp of natural PB on each plus 240mg of caffeine with Slingshot preworkout
5th: 2 scoops of whey and an oz of almonds
6th: 6-8 oz chicken breast with brocoli or spinach salad
7th: 8-9 oz if lean fish with brocoli
Going to sub 1 cup of oatmeal for the turkey bacon and have 2 whole eggs with 6 egg whites
Anymore suggestions???
Diet was:
1st meal: 1 scoop of protein
2nd meal: 8 egg whites (from carton) with 3-4 strips of turkey bacon
3rd: 2 scoops of whey
4th: 30- 45 min before workouts 1 scoop whey, 2 wheat waffles with a tbsp of natural PB on each plus 240mg of caffeine with Slingshot preworkout
5th: 2 scoops of whey and an oz of almonds
6th: 6-8 oz chicken breast with brocoli or spinach salad
7th: 8-9 oz if lean fish with brocoli
Going to sub 1 cup of oatmeal for the turkey bacon and have 2 whole eggs with 6 egg whites
Anymore suggestions???
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Oh, is it pic time?
Well, maybe this will be a source of motivation for any ectos in the house
November 1, 2009 - 150lbs
Day 1 of working out (and this thread)
November 1, 2010 - 165lbs
Starting to learn a lot about working out but spent at least 80% of the past year wasting my time with body builder routines and broscience
December 30, 2010 - 180lbs
Learned the importance of perfect form, slow, full range of motion COMPOUND exercises. Started a strength training and really began eating like a man, thanks to advice from this thread.
January 7, 2011 - 175lbs
Did a week of cardio+lower cals+intermittent fasting just to lean out and see if I still had abs kickin around
Four more month of strength training until I *should* reach some strength goals, then it's back to more interesting workouts like PLYO and @%+%. Maybe reduce cals for beach weather.
Well, maybe this will be a source of motivation for any ectos in the house
November 1, 2009 - 150lbs
Day 1 of working out (and this thread)
November 1, 2010 - 165lbs
Starting to learn a lot about working out but spent at least 80% of the past year wasting my time with body builder routines and broscience
December 30, 2010 - 180lbs
Learned the importance of perfect form, slow, full range of motion COMPOUND exercises. Started a strength training and really began eating like a man, thanks to advice from this thread.
January 7, 2011 - 175lbs
Did a week of cardio+lower cals+intermittent fasting just to lean out and see if I still had abs kickin around
Four more month of strength training until I *should* reach some strength goals, then it's back to more interesting workouts like PLYO and @%+%. Maybe reduce cals for beach weather.
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looks like we got just about the same body type brett
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Doing some type of card at least an hour everyday would be a good workout.
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Matter of fact swimming would be the best recomendation.
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5 sets of Black Jack till failure and 1 drop set of Poker low weight high reps
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Nice progress Brett, I'd love to hit that around a year from now.
What routines were you using? Think you could help me out?
What routines were you using? Think you could help me out?
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5'7 145...My goal for this year is to get to a lean 155..Been really serious for the past few months, putting weight on is hard as a %!+!#%%#++@% for meOriginally Posted by Al Audi
Originally Posted by EveryDayKicks
Since we posting pics..
What do you brahs think? Def room for improvement
looks good to me, your solid, you got some thickness
what is your height and weight? im sure youd like to get bigger/leaner, so far so good imo.
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Just ate a whole jar of peanut butter and i want more
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..bro....
I did your typical five day split for a year and as you can see, found minimal progress.
No point in doing exercises for the 8-10 rep range when the weights you push are mad low.... the higher the weights the more stress on your muscle.
So I said #%*% it... I'm gonna gain strength for a year.. then it will be economic to go in and do "a body part a day" i.e. chest on monday backon tuesday etc.
Been doing "5/3/1" for three months.
Feels good man... four days a week and workout are 1 main lift with a ramp up of weights to a top weight of either 5 rep 3 rep or 1 rep, and then 5x10 of two assistance exercises. assistance meaning assisting the progress of the main lift. Deadlift, military press, bench, squat
I REALLY suggest it.
al audi
Banned
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Originally Posted by mondaynightraw
Just ate a whole jar of peanut butter and i want more
how many ounces was the jar?
was it all natural PB?
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Originally Posted by brettTHEjett
..bro....
I did your typical five day split for a year and as you can see, found minimal progress.
No point in doing exercises for the 8-10 rep range when the weights you push are mad low.... the higher the weights the more stress on your muscle.
So I said #%*% it... I'm gonna gain strength for a year.. then it will be economic to go in and do "a body part a day" i.e. chest on monday backon tuesday etc.
Been doing "5/3/1" for three months.
Feels good man... four days a week and workout are 1 main lift with a ramp up of weights to a top weight of either 5 rep 3 rep or 1 rep, and then 5x10 of two assistance exercises. assistance meaning assisting the progress of the main lift. Deadlift, military press, bench, squat
I REALLY suggest it.
That sounds pretty good actually, I get the basic gist of what you're saying but I'm not a lifting expert and need specific instructions. I don't mean to sound stupid or be annoying but I'm no good at coming up with routines on my own. I wouldn't call myself a beginner but I'm definitely no expert. So if you could possibly PM me a suggested routine for each day or something it'd be extremely appreciated, maybe even the one you used. I dunno if you saw what I posted earlier but I haven't worked out in 4 months because I had mono and am pretty much starting over now. I didn't get as much progress as I would have liked in about the 9 month span that I lifted multiple times a week, so I'm trying to get a good routine that'll really help me.
Again I don't mean to be annoying by asking for a specific routine but I'm hoping you'll understand, just trying to get a good workout.
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16 ounceOriginally Posted by Al Audi
Originally Posted by mondaynightraw
Just ate a whole jar of peanut butter and i want more
how many ounces was the jar?
was it all natural PB?
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http://www.t-nation.com/f...w_to_build_pure_strength
Long +#! read.. but it gives you all of the information.
Get the e-book and read that, then you can find a spreadsheet online that will calculate your reps to use for each workout.
If you're serious about gains, this is one of the best ways to get there imo
Long +#! read.. but it gives you all of the information.
Get the e-book and read that, then you can find a spreadsheet online that will calculate your reps to use for each workout.
If you're serious about gains, this is one of the best ways to get there imo
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Originally Posted by mondaynightraw
16 ounceOriginally Posted by Al Audi
Originally Posted by mondaynightraw
Just ate a whole jar of peanut butter and i want more
how many ounces was the jar?
was it all natural PB?
