Stay/Get Back In Shape.... Vol 2.0

[DCAllAfrican]

Another thing that is overlooked. Rest. Try to get sleep. At least 7 hours.

Also, icing knees should be done regularly. We put so much pressure on our knees every day, especially those that on on their feet all day @ work. Icing them can reduce the pain/inflammation. Twice a week should do it. You can grab two bags of frozen veggies and make it happen.

 

[BranchLifestyle]

Originally Posted by DCAllAmerican

Another thing that is overlooked. Rest. Try to get sleep. At least 7 hours.

Also, icing knees should be done regularly. We put so much pressure on our knees every day, especially those that on on their feet all day @ work. Icing them can reduce the pain/inflammation. Twice a week should do it. You can grab two bags of frozen veggies and make it happen.

DC, thats pretty nice advice, often overlooked. 

Its the little things that sometimes make the biggest difference in terms of gym performance.

For instance, dudes that have office jobs where they sit at the desk for the ENTIRE day (me, don't ask how I get away with bein' on NT all day though) its good to always get up and stretch/walk around every 30 minutes or so. 
  

 

[nealraj006]

Originally Posted by KatieJade4

LOL! I apologize. I'll make sure to wake up and eat breakfast right away.

Breakfast isn't necessary. Check this out: www.leangains.com or www.theleansaloon.com
All that really matters is total calorie intake throughout the day, doesn't matter when you have them. You could have them all at dinner, spread throughout 3 or 6 meals, and it doesn't matter. All that matters is personal preference. The one bit of advice that will work is to learn to accept satiation, and not feeling full. When you're satisfied, put your fork down and step away from the table.

Wawa, great advice about the squats. I've never seen a chick do squats at any gym I've been to. I wish they did them though. Adds weight in just the right places.

BCAA's and EAA's are good. They won't make or break your training, and dedication and hard work are far more important. I don't see a need for them in most people's routines though. Maybe on a cut for a pre-workout.

Good advice DC, but sometimes moist heat does more than ice. Oh, and think about buying liquid fish oil. I personally like Carlson's. Take a tablespoon a day atleast. 

 

[nealraj006]

Originally Posted by th1nk

Why marathons?
Because long distance running reverses the process of aging, and being healthy/ having a healthy heart is going to be #1 priority for me when working out.


Moderation. Marathons are excessive. They promote aging. Training for them places excessive stress on the joints, cardiovascular system, reparatory system, and the whole rest of the body. It would be like training for strength by doing 100 sets of 5 reps. Excessive. I can accomplish the goal with 3-5 sets of 5. In this case, you're better suited with running sprints once or twice a week. Far less time spent, same goal accomplished(heart health), and chances are your body composition improves. For heart health, a clean diet(check out "The Primal Blueprint") will do far more than marathon training with a bad diet will. 
Like durden was saying, define long distance. I'm thinking more around 5k or 10k(maybe, not really) is the furthest distance that most people should do if they choose to. And this shouldn't be every few days either, once in a while. It should be switched up with anaerobic conditioning such as sprints. Long distance walking can reverse aging because it is less intensity than marathoning.  It should be regularly added as well. Hiking, going on trails, etc. 

 

[yankeephan87]

Originally Posted by JOE CAMEL SMOOTH

lots and lots and lots of carbs on carb up days, going from sugars to white flours and then to more complex carbs as the weeeknd goes on. dont worry about eating too many, just eat em. hundreds of grams. eat them every hr - 2 hrs. aim for very low fat intake during these 2 days.

as for the no carb phase of the week, any fats will do. egg yolks, butter, whatever. enjoy it. and make sure to get enough protein during this phase as well obviously, although that shouldn't be hard to do since all keto foods tend to be high in it.

Thanks man! Do you think i should make my carb up days on the weekend or make it the day I do legs or chest or something like that?

 

[bwood056]

Originally Posted by j671

Anyone familiar with sust250? Bout to give it a shot.90 bones a bottle.$%#* better work!

its the truth. 
but i have only heard of people getting them in amps.

be weary as it is faked alot.

plus 90 bucks for, im assuming 20cc bottle is to cheap.

usually will be underground made. 

BE CAREFUL

 

[airblaster503]

Originally Posted by nealraj006

Originally Posted by th1nk

Why marathons?
Because long distance running reverses the process of aging, and being healthy/ having a healthy heart is going to be #1 priority for me when working out.

Moderation. Marathons are excessive. They promote aging. Training for them places excessive stress on the joints, cardiovascular system, reparatory system, and the whole rest of the body. It would be like training for strength by doing 100 sets of 5 reps. Excessive. I can accomplish the goal with 3-5 sets of 5. In this case, you're better suited with running sprints once or twice a week. Far less time spent, same goal accomplished(heart health), and chances are your body composition improves. For heart health, a clean diet(check out "The Primal Blueprint") will do far more than marathon training with a bad diet will. 
Like durden was saying, define long distance. I'm thinking more around 5k or 10k(maybe, not really) is the furthest distance that most people should do if they choose to. And this shouldn't be every few days either, once in a while. It should be switched up with anaerobic conditioning such as sprints. Long distance walking can reverse aging because it is less intensity than marathoning.  It should be regularly added as well. Hiking, going on trails, etc. 

Again, terrible information.  Sure marathons can be hazardous, if you are going out running them multiple times a year and aiming for high goals, which should be left for elite runners.  1 marathon a year isn't going to increase aging any more than sprints and walking if the training is done right.  5-10k isn't long distance at all, I run an average of about 30 miles per week normally when not preparing for any races.  With the proper training though running isn't anymore hazardous than a other exercise.  Seems like you are basing your entire opinion off one book, since I haven't read it myself I can't comment but like I said in a previous post it has recently been proven that running increases joint health basically makes the point you are trying to make invalid.  If someone wants to go run a marathon let them and get off their back, just cause you have psyched yourself out from reading a bunch of hogwash doesn't mean someone can't do it safely.

 

[joe camel smooth]

Originally Posted by Yankeephan87

Originally Posted by JOE CAMEL SMOOTH

lots and lots and lots of carbs on carb up days, going from sugars to white flours and then to more complex carbs as the weeeknd goes on. dont worry about eating too many, just eat em. hundreds of grams. eat them every hr - 2 hrs. aim for very low fat intake during these 2 days.

as for the no carb phase of the week, any fats will do. egg yolks, butter, whatever. enjoy it. and make sure to get enough protein during this phase as well obviously, although that shouldn't be hard to do since all keto foods tend to be high in it.

Thanks man! Do you think i should make my carb up days on the weekend or make it the day I do legs or chest or something like that?

weekends for sure man. i know what youre thinking, lift on the days you carb up. 
 i've seen a lot of people recommend 1 of those days to be an off-day in order to ensure you are properly carbed up. id take friday off. saturday lift.  

i didnt really notice a lot more energy when i was carbed up anyway, just more vascularity. i lost weight during carb ups just like i did during the rest of the week i think. 

 

[durden7]

Originally Posted by DCAllAmerican

TylerDurden, what are your thoughts on Intermittent fasting

If researched and done properly, I dont see anything wrong with it.

It's not for me personally though.

 

[alhubley]

Originally Posted by bwood056

Originally Posted by j671

Anyone familiar with sust250? Bout to give it a shot.90 bones a bottle.$%#* better work!

its the truth. 
but i have only heard of people getting them in amps.

be weary as it is faked alot.

plus 90 bucks for, im assuming 20cc bottle is to cheap.

usually will be underground made. 

BE CAREFUL

If you're gonna use steroids sus250 is not the way to go for a first cycle.  Done properly steroids can be used safely.  Just do your research and know what you are getting into.  Also they are not a quick fix you still need to workout hard, probably harder then you do off.  Diet is still important too.  You have to eat to grow and while on Im talking 5000 plus calories a day.  Also make sure you have a proper post cycle therapy planned out.  Run an AI throughout the cycle to prevent estrogen related side effects like gyno.  Nobody wants that.  Just do a little research before you dive in.  Here is a good article.  http://muscleknowledge.co...ide-to-Anabolic-Steroids  I am in no way promoting steroid use but just trying to educate you if you are set on doing it.  

 

[nealraj006]

Originally Posted by airblaster503

Again, terrible information.  Sure marathons can be hazardous, if you are going out running them multiple times a year and aiming for high goals, which should be left for elite runners.  1 marathon a year isn't going to increase aging any more than sprints and walking if the training is done right.  5-10k isn't long distance at all, I run an average of about 30 miles per week normally when not preparing for any races.  With the proper training though running isn't anymore hazardous than a other exercise.  Seems like you are basing your entire opinion off one book, since I haven't read it myself I can't comment but like I said in a previous post it has recently been proven that running increases joint health basically makes the point you are trying to make invalid.  If someone wants to go run a marathon let them and get off their back, just cause you have psyched yourself out from reading a bunch of hogwash doesn't mean someone can't do it safely.

And your assumption would be false. I have read up on it. But the diet that marathoning requires, the lifestyle requirements, and the biological responses that it provokes aren't worth it IMO.

The problem I have with your statement is that you're claiming that a marathon will promote heart health. I'm assuming you mean more than simply doing shorter distance running and sprinting. There's a cutoff when gains are limited and can even lose gains when you go overboard, which I think marathons are. The excess stress from tendinitis to muscle soreness to muscle catabolism are far from ideal. I won't get in the way with someone if they want to live with ice packs and joint pain, but I'll tell them that what they're doing isn't necessary for their goal(anti-aging and heart health).

I said that 5-10k is the most that an average trainee who wants well-rounded fitness should occasionally train as a maximum distance. You build an aerobic base from this training, which is important. But you avoid the regular stress that marathon training requires. Running for an hour, once every 2-3 weeks is a lot different than running for an hour, 4 days per week.

 

[wawaweewa]

Humans didn't evolve to run long distances. 
My dog ( a German Pointer) has never trained to run and he can do 10- 15 miles I suspect. With regular work working/herding/ hunting dogs can put in 20-30 miles a day easy. They're built for it. Not much training necessary. Other breeds can't make it past a few city blocks without stopping. Same with humans, some are better than others but overall we evolved to move shorter distances as we devised machines to pick up the slack. 

 

[streetpharmacist]

really thinking about trying this ketosis diet when i finish this bulk cycle.

protein shakes are still allowed right?

 

[supersaiyan415]

Originally Posted by JOE CAMEL SMOOTH

Originally Posted by Yankeephan87

Originally Posted by JOE CAMEL SMOOTH

lots and lots and lots of carbs on carb up days, going from sugars to white flours and then to more complex carbs as the weeeknd goes on. dont worry about eating too many, just eat em. hundreds of grams. eat them every hr - 2 hrs. aim for very low fat intake during these 2 days.

as for the no carb phase of the week, any fats will do. egg yolks, butter, whatever. enjoy it. and make sure to get enough protein during this phase as well obviously, although that shouldn't be hard to do since all keto foods tend to be high in it.

Thanks man! Do you think i should make my carb up days on the weekend or make it the day I do legs or chest or something like that?

weekends for sure man. i know what youre thinking, lift on the days you carb up. 
 i've seen a lot of people recommend 1 of those days to be an off-day in order to ensure you are properly carbed up. id take friday off. saturday lift.  

i didnt really notice a lot more energy when i was carbed up anyway, just more vascularity. i lost weight during carb ups just like i did during the rest of the week i think. 

is it fine to lift on a refeed/carb up regardless?

 

[airblaster503]

Originally Posted by StreetPharmacist

really thinking about trying this ketosis diet when i finish this bulk cycle.

protein shakes are still allowed right?

Protein shakes are allowed.  Basically you are trying to avoid carbs and sugar at all costs.  With some vegetables I am still taking in carbs at the moment but it is probably under under 20g for the day which I don't think will effect the body going into ketosis.  Never been a fan of supplements and always said I could do without but I might change to a 2 week carb cycle and start doing shakes after lifting.

 

[dens415]

Anything you guys recommend to advance weight loss? Can't seem to drop below what I'm weighing at at the moment. Already lost 40lbs.

Any help would be great.

 

[i3]

Ketosis isnt for everyone.

I heard the best minimum is 130g for carbs. Pre and Post workout.

 

[10 piece nuggets]

ON Gold Standard is the best whey? Right now im just taking GNC brand cause it was the cheapest at the time. First of the week is coming up so for $45 I could pick up a 5lb tub of ON whey with Gold Card. The casein is even more expensive. Should I switch to ON whey and just stay on GNC casein? Atleast until I finish the GNC casein I have now.
BB also has a 5lb/2lb ON whey/casein package with vitamins for $70 which I might jump on instead, that is if ON is tons better than GNC brand.

 

[bk201]

Originally Posted by iLike Turtles

Originally Posted by bwood056

Originally Posted by Durden7

Define long distance cardio for me please.

any form of long distance running = long distance cardio. 


2 miles, 3 miles, 4 miles, 5 miles, 6 miles... should i  continue ?

but what if you're trying to burn fat AND put on muscle? cuz I do about 50 mins of cardio every time I work out

Same here. I'm siding with durden on this one because I don't see how doing lots of cardio is bad. Is doing this bad if I'm trying to build up my endurance or lose fat?

 

[nealraj006]

You guys know that you can get into ketosis without limiting yourself to 40g of carbs per day, right?

 

[BranchLifestyle]

Originally Posted by BK201

Originally Posted by iLike Turtles

Originally Posted by bwood056

any form of long distance running = long distance cardio. 


2 miles, 3 miles, 4 miles, 5 miles, 6 miles... should i  continue ?

but what if you're trying to burn fat AND put on muscle? cuz I do about 50 mins of cardio every time I work out

Same here. I'm siding with durden on this one because I don't see how doing lots of cardio is bad. Is doing this bad if I'm trying to build up my endurance or lose fat?

I would do HIIT...mainly sprints.  If you have a football field near where you live, just sprint the enitre 100yds 10 times. 

So it would go...sprint 100 (90-95%  effort)...walk back the 100 yds...

Rinse and repeat for 10 sets...boom! Proteinz everywhere.

If you really want to beast though, use a parachute during the sprints (like I do it 

)

HIIT, I feel is the best for burning fat while keeping muscle.

 

[bwood056]

Originally Posted by ShadyKay NT

Originally Posted by BK201

Originally Posted by iLike Turtles


but what if you're trying to burn fat AND put on muscle? cuz I do about 50 mins of cardio every time I work out

Same here. I'm siding with durden on this one because I don't see how doing lots of cardio is bad. Is doing this bad if I'm trying to build up my endurance or lose fat?

I would do HIIT...mainly sprints.  If you have a football field near where you live, just sprint the enitre 100yds 10 times. 

So it would go...sprint 100 (90-95%  effort)...walk back the 100 yds...

Rinse and repeat for 10 sets...boom! Proteinz everywhere.

If you really want to beast though, use a parachute during the sprints (like I do it 

)

HIIT, I feel is the best for burning fat while keeping muscle.

this man speaks the truth.
thank you .

 

[eteam o2]

question about working out your arms

do you make a day to work your arms out

or do you just incorporate it to other routines?

 

[BranchLifestyle]

Originally Posted by eteam o2

question about working out your arms

do you make a day to work your arms out

or do you just incorporate it to other routines?

I, myself, don't dedicate a day just for arms.

If you think about it, a lot of the big exercises hit arms (I'm guessing you're talking bis/tris/forearms/shoulders for good measure)

-Bench Press, either DB or BB...hits triceps and shoulders in a big way (Aside from chest of course)
-Push Press...triceps and shoulders
-Bentover Row...Biceps and forearms
-Chinups (shoulder-width grip or a bit closer)...biceps

It also depends on your split.

I do MWF...Push/Leg/Pull respectively...and I just sprinkle some arm specific exercises here and there.
  

 

[eteam o2]

Thanks, that's exactly what I was looking for.
So maybe on chest day do a tri workout
and the day you do back throw in some bicep curls?