STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[freeze]

about to hit some chest. pretty much nothing but incline work today. I'm going to go really heavy and just focus on breaking down those muscle fibers to be replaced by steel. we're building super heroes out here yo!


I've actually lost a couple pounds over this last month...because of all the food I've been eating. My metab has been in over drive. Havent lost any size though, I hear all the time I'm looking bigger. my strength gains have been through the roof though.




I also love this thread. And I love seeing all the new heads posting as well. #TeamFit

 

[ootherocoo]

BUMP, need help brahs

http://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html

Any of these good for a beginner full body workout routine?

They don't look bad.  They could use some tweaking, but a good starting point.

Are you looking for a beginners weight training program?

 

[bigboss]

about to hit some chest. pretty much nothing but incline work today. I'm going to go really heavy and just focus on breaking down those muscle fibers to be replaced by steel. we're building super heroes out here yo!
I've actually lost a couple pounds over this last month...because of all the food I've been eating. My metab has been in over drive. Havent lost any size though, I hear all the time I'm looking bigger. my strength gains have been through the roof though.
I also love this thread. And I love seeing all the new heads posting as well. #TeamFit

Just killed my chest today, I know I'm going to be super sore tomorrow CAN'T WAIT 

Thinking about adding a second bicep day to my routine, they seem to be lagging compared to my triceps.

 

[Y4BBZY]

They don't look bad.  They could use some tweaking, but a good starting point.

Are you looking for a beginners weight training program?

Yupp a beginners program is good, doing cardio and some random weight training, just want a more structured plan of action.

 

[awwsome]

Cliff note steelo

- Did my first spin class saturday morning. I actually enjoyed it, good workout. Next time tho i'll make sure i don't do squats the night before.

- Proton 7 by Universal Nutrition chocolate protein powder is by far the best protein ive ever tasted. Tastes amazing in water, heavenly in milk. 

- Thinking about doing legs twice a week. 1 day would be heavy squats & leg press & another day would be high reps 15 - 25 & drop sets.

- I may start going to failure on alot of my sets to achieve maximum pump. Something i havent done in a couple years.

- in 2013 im getting this bf % down to that single digit swag. Got down to about 10% at 195 in september. 

- My bench is my weakest lift, gotta step my game up.

- I do intermittent fasting & gonna start 20 hour fasts 4 days a week, 1 day will be a 24 hour fast & 2 days will 16 hour fasts. Gotta get focused.

- Remember its not about what you do from Thanksgiving to new years, its about what you do from New years to thanksgiving. 

I wouldn't recommend training to failure on many sets if your cutting and doing all of that fasting.
There's no way your body will have the energy to recover, you might want to look into Reverse Pyramid style training, great for cutting.
Also regarding the fasting, the length of your window doesn't have that much of an effect (besides the 24 hours)

 

[luckyluchiano]

My next reup Im gonna cop the Universal Nutrition old school stack

Milk & Egg protein
Uni Liver (or Beef amino)
Natural Sterol

Along witht hat I`m gonna continue my use of Creatine, Multi and Fish oil

 

[ootherocoo]

They don't look bad.  They could use some tweaking, but a good starting point.

Are you looking for a beginners weight training program?

Yupp a beginners program is good, doing cardio and some random weight training, just want a more structured plan of action.

I've only recently started body building on a daily basis.  But bodybuilding.com has great resources.  Check the link for a good start.

http://www.bodybuilding.com/fun/top-3-muscle-building-routines-max-muscle-gains.htm

 

[jenard29]

my New Years resolution. Bring back my ripped body and get back in shape. Leggoo

 

[flip5stacks]

I'm trying to lose like 10-15 lbs and was thinking about trying Herbalife. Thoughts on the product?

 

[cincoseisdos]

Thoughts? Don't...

Look at that there profile, and then the cost. I'd rathercop some quality protein on "sale" at fitrx

Save the money amigo

OMW to the gym, glorious magical leg day

 

[r-man jam]

I wouldn't recommend training to failure on many sets if your cutting and doing all of that fasting.
There's no way your body will have the energy to recover, you might want to look into Reverse Pyramid style training, great for cutting.
Also regarding the fasting, the length of your window doesn't have that much of an effect (besides the 24 hours)

i'll look into the reverse pyramid training, ive heard of it but never looked into it.

as far as the length of the eating window & whether or not it has an effect or not, it does. ive been doing it since june & i can tell you first hand it does matter.

 

[quaz]

I officially have 2 weeks in the books. My diet has looked like this the past two weeks.

Breakfast
8 egg whites, 2 whole eggs
1 cup dry oats
Protein shake

Snack 1
Serving size bag of almonds

Lunch
8 oz chicken breast
1 bag frozen veggies (4 servings)

Snack 2
Peanut Butter sandwich on whole wheat

Dinner
8 oz chicken breast
1 cup brown rice (dry)

Also have 1 protein shake before and after my workout which occurs after snack two once I get off work.

I calculated it and I'm eating anywhere from 2900 to 3000 calories on a given day. I weigh 157. Any advice on modifying my diet or replacement foods to mix it up? Should I be eating more for my weight?

 

[Renaldo Balkman]

is it possible/wise to take a pro test while trying to shred?

 

[stuntman mike]

how much weight have you gained in the past 2 weeks?

 

[pianoman52]

for those that are Intermittent Fasting, post your diets and your maintenance caloric intake. i'm really interested in starting this for the New Year.

 

[quaz]

how much weight have you gained in the past 2 weeks?

Only about half a pound. I have been weighing myself at different times of the day though. Is it usually best to weigh in the morning to get a more accurate picture?

 

[bigboss]

Only about half a pound. I have been weighing myself at different times of the day though. Is it usually best to weigh in the morning to get a more accurate picture?

Half a pound in 2 weeks is good because you know your not gaining excess fat. As far as weighing yourself do it in the morning on empty stomach on the same day once a week. I weigh in on monday mornings personally so I keep from overeating during the weekend. Just make sure you don't start gaining to much and end up getting fat, also make sure your lifts are going up and you'll be headed to greatness 

 

[Deleted member 38307]

Half a pound in 2 weeks is good because you know your not gaining excess fat. As far as weighing yourself do it in the morning on empty stomach on the same day once a week. I weigh in on monday mornings personally so I keep from overeating during the weekend. Just make sure you don't start gaining to much and end up getting fat, also make sure your lifts are going up and you'll be headed to greatness 

This, keep it up

 

[freeze]

how much weight have you gained in the past 2 weeks?

Only about half a pound. I have been weighing myself at different times of the day though. Is it usually best to weigh in the morning to get a more accurate picture?

definitely in the morning brosef.



ahhhh today was so great! Annihilated my chest. As I've said, I like to mix in a lot of football exercises. So I did the combine bench test, got it up 19 times. which is pretty good considering I did shoulders yesterday. I've hit the upper 20s in the past, so it wanna get back to that at some point, maybe even crack 30! lol ambitious. I probably could've done it if i wasn't fatigued already...shrugs.

after that, did some incline db squeeze presses and some flys. this really loosened my shoulders up. I didn't really feel any rust in my delts anymore.

after that, got back on the incline barbell bench, i wanted to go heavy for a few sets since I started feeling good, so i had one of my dudes spot me a couple sets. 3 x 45s on each side. squeezed out 3 sets of 6.

did some deep dips after that. and finished with some cable flyes really aiming for the upper part of the pecs.

another hour in the books.

 

[bigboss]

 

Beast.

 

[cincoseisdos]

for those that are Intermittent Fasting, post your diets and your maintenance caloric intake. i'm really interested in starting this for the New Year.

Diet for me is IIFYM on IF

 

[quaz]

Thanks for the input guys. One other thing I was wondering was if my diet should change on my rest days at all. I have 3 on my current workout plan. Wasn't sure if I should be eating different kinds of foods and taking in different amounts of carbs, proteins, and fats on these days.

 

[freeze]

i don't really have anything to do today because i was doing something different everyday this week. is it dumb if i just go for

Squats and Deadlifts?

iLLest!

Of course bro. Hit some squats, deads and some calves. Every little bit helps. DO WORK.

 

[imnacho]

Diet for me is IIFYM on IF

Best thing that you can do...

 

[just reason]

I know a lot of people have been interested in my full body workout.. I finally finished the workout logs.. they are saved in word (see the attachments).. for anyone who wants.. we can post our results every three weeks..

about the workout.. The Takeover.. a complete fully body workout.. I took philosophies from bartendaz, p90x and others.. PLEASE REST WHEN NEEDED!! .. that is very important.. I personally believe that warming up with the elliptical for 5-7 minutes allows the body to warm up.. then I like to attack my shoulders first because it allows me to stay strong through my workout.. also I try to fit 50 pull ups into my workout.. between sets or exercises or before I leave.. also on Tuesday and Thursday I do a form a cardio (outside running but in Physical Therapy now)

Good luck!!! PM me for any questions...

1. When do you complete the second exercise?

The second exercise is to be completed right after then rest.. might be seen as a superset.. trying to keep the intensity and burnout the muscle.
IE.. lat raise then immediately to arm circles then rest... curl/dip/rest


[ATTACHMENT=1371]TheTakeoverWorkout.doc (68k. doc file)[/ATTACHMENT]