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

[topherr]

about to move into my new apartment in a new city. cant wait to get settled in so i can hit my diet/training regiment hard


ye aint bout dat life doe

 

[rook]

Recent pic (Twitter profile pic so idc about my face lol):

Feedback on chest/arms?

 

[baltimoregutta]

i cant bench for crap how are you guys benching more and more? :x

Is your technique proper? Before my technique was on lock, I'd have trouble benching as well. I'm benching low right now and I make sure my technique is locked down...I think it may be because I'm cutting. I still make gains but very small gains (5 lbs) every 2-3 weeks.

Sup y'all

I`ve been doing starting strength and I notice I`m only in the gym for 15-30 min, this is how the work out is suppose to be correct?

When I first started SS, I was in the gym for only 30 mins or so. That was about 3-4 months ago however and now, I throw accessory workouts on the first and last gym day of the week. I'm in there anywhere from 45-75 mins now depending on the day.

 

[teamjordan79]

i cant bench for crap how are you guys benching more and more? :x

1. Eat
2. Bench low rep, high weight to failure with a spotter. Alternate days for dumbells and bench.
3. Eat.
4. Sleep
5. Eat

Get like 3 days rest at least and then repeat.

The spotter is crucial here because otherwise you can't really push yourself beyond the limit. Me and my friend went from 160 to 225 in a matter of 4 months.

 

[luckyluchiano]

Is your technique proper? Before my technique was on lock, I'd have trouble benching as well. I'm benching low right now and I make sure my technique is locked down...I think it may be because I'm cutting. I still make gains but very small gains (5 lbs) every 2-3 weeks.
When I first started SS, I was in the gym for only 30 mins or so. That was about 3-4 months ago however and now, I throw accessory workouts on the first and last gym day of the week. I'm in there anywhere from 45-75 mins now depending on the day.

What are some good lifts to Add and what Days should I add them to? (A/B days)

Or do you think I should stick to what I`m doing till I get to heavier weights?

 

[jorrdanfan23]

Anyone here use Training Formula from Vitaminshoppe??

 

[drew]

Question for you guys who take Whey Protein.

About a month ago, I've started to go the gym religiously. I would usually do Push day, Pull day, Rest day, and repeat.
Lifting weights first then follow it up with 30 min. on the elliptical.

My goal was to lose body fat and tone up my body, maybe even get a bit more mass in my muscle (if it was possible).

Last month when I started my workout routine, I was 217 lbs. I just weighed myself and noticed that I'm now 223 lbs.

I started taking whey protein about 2 1/2 weeks ago. Would the whey protein be the reason I gained all that extra weight in such a small amount of time? Or am I just doing something completely wrong?

Lastly, How often do you guys take your whey protein? On workout days, I find myself taking 3 servings and on rest days I just take on serving in the morning.

Much thanks for any tips and pointers Fitness Fam.



-Drew

 

[club-27]

Recent pic (Twitter profile pic so idc about my face lol):

Feedback on chest/arms?

the lighting is flattering thats for sure.

 

[picasso swerve]

Question for you guys who take Whey Protein.
About a month ago, I've started to go the gym religiously. I would usually do Push day, Pull day, Rest day, and repeat.
Lifting weights first then follow it up with 30 min. on the elliptical.
My goal was to lose body fat and tone up my body, maybe even get a bit more mass in my muscle (if it was possible).
Last month when I started my workout routine, I was 217 lbs. I just weighed myself and noticed that I'm now 223 lbs.

I started taking whey protein about 2 1/2 weeks ago. Would the whey protein be the reason I gained all that extra weight in such a small amount of time? Or am I just doing something completely wrong?
Lastly, How often do you guys take your whey protein? On workout days, I find myself taking 3 servings and on rest days I just take on serving in the morning.
Much thanks for any tips and pointers Fitness Fam.
-Drew

It could be the 3 servings adding extra calories if you arent on a cut. If you're goal is to lose body fat (essentially lose weight), you need to be on a calorie deficit. How is your diet looking? You can be in the gym everyday but if your diet isnt on point, you arent going to lose weight.

Workout days I usualy take 2 servings, once in the morning and after I workout. Off days, once in the morning, if that.

 

[baltimoregutta]

Is your technique proper? Before my technique was on lock, I'd have trouble benching as well. I'm benching low right now and I make sure my technique is locked down...I think it may be because I'm cutting. I still make gains but very small gains (5 lbs) every 2-3 weeks.
When I first started SS, I was in the gym for only 30 mins or so. That was about 3-4 months ago however and now, I throw accessory workouts on the first and last gym day of the week. I'm in there anywhere from 45-75 mins now depending on the day.

What are some good lifts to Add and what Days should I add them to? (A/B days)

Or do you think I should stick to what I`m doing till I get to heavier weights?

I workout Sunday, Tuesday, and Thursday so try to see how that fits for you. On Sundays and Thursdays, regardless of whether it's A or B, I do upright rows, pullups, dips, calf presses and bicep curls are accessory. On Tuesdays, I just do the 3 main lifts and call it a day.

However, do your 3 main lifts first before doing any accessory workout. You want the most energy for the compound lifts. The accessories aren't needed but they do help.

Question for you guys who take Whey Protein.

About a month ago, I've started to go the gym religiously. I would usually do Push day, Pull day, Rest day, and repeat.
Lifting weights first then follow it up with 30 min. on the elliptical.

My goal was to lose body fat and tone up my body, maybe even get a bit more mass in my muscle (if it was possible).

Last month when I started my workout routine, I was 217 lbs. I just weighed myself and noticed that I'm now 223 lbs.

I started taking whey protein about 2 1/2 weeks ago. Would the whey protein be the reason I gained all that extra weight in such a small amount of time? Or am I just doing something completely wrong?

Lastly, How often do you guys take your whey protein? On workout days, I find myself taking 3 servings and on rest days I just take on serving in the morning.

Much thanks for any tips and pointers Fitness Fam.



-Drew

I take 1-2 shakes/day. I take 1 when I first wake up which is 2 scoops. I always take 1 after I workout which is just 1 scoop.

As for gaining weight, is your diet on lock like Picasso said? Also, try to eat more whole foods rather than just drinking a bunch of shakes to make up the protein. You'll feel fuller.

 

[Majorbread]

Question for you guys who take Whey Protein.
About a month ago, I've started to go the gym religiously. I would usually do Push day, Pull day, Rest day, and repeat.
Lifting weights first then follow it up with 30 min. on the elliptical.
My goal was to lose body fat and tone up my body, maybe even get a bit more mass in my muscle (if it was possible).
Last month when I started my workout routine, I was 217 lbs. I just weighed myself and noticed that I'm now 223 lbs.
I started taking whey protein about 2 1/2 weeks ago. Would the whey protein be the reason I gained all that extra weight in such a small amount of time? Or am I just doing something completely wrong?
Lastly, How often do you guys take your whey protein? On workout days, I find myself taking 3 servings and on rest days I just take on serving in the morning.
Much thanks for any tips and pointers Fitness Fam.
-Drew

Maybe its just water weight? Did you drop a dook that day yet? etc..
Overall tho Id say easy with the whey man, your muscles wont waste away if you miss a serving or 2, id say you probably only need 1 after your lift. Focus on incorporating some whole foods, your body is gonna expend more energy digesting chicken/etc. than it will whey. Especially if your trying to lose weight your body will use fat for energy with much greater efficiency than breaking down muscle.

look into leangains.com too, great for recomposition which is what it sounds like your goal is

Recent pic (Twitter profile pic so idc about my face lol):

Feedback on chest/arms?

lol cant even really see either tho

its amazing how much of a difference a strict diet makes. Stop eating for enjoyment & pleasure and find that doing other things.

QFT, Eating to Live > Living to Eat

I always think of it as you don't put regular gas in a lambo right? That joint needs the premium high octane fuel to keep running smoothly, just like our bodies. What kind of car do you want to relate to? That Ferrari or a busted *** Chrysler Lebaron??

 

[souljaman22]

Yo NT. Trying to get back in shape. Played football in middle school and a little in high school. I was diagnosed with scoliosis 9th grade so i had to stop. I gained weight because i wasnt as active and couldnt lift weights anymore.
Been dieting for a week and a half now and so far I went from 205 to 197. My goal is to get down to 180. ive been walking almost everyday. If i dont walk ill atleast play a couple of pickup games. I just started using an eliptical machine for atleast 30 minutes a day.
I wanted to lose weight before i hit the 210 mark. I was starting to get flabby and was in fear of getting man boobs. im looking for good chest workouts since i cant really lift alot. I got a couple of dumbells(from 5 to 25 pounds), a small bench, and a pullup bar.
Iwas told in sports and training to but bodylastics resistance bands and to do alot of pushups and dips.
Its been a while since i was doing stuff like this though. tried to do 10 pullups 3 days ago and barely got to 5
any tips? any diets you guys know that i can do?

 

[aquagrape2345]

What are some good supplements to take for energy, I do protein powder in the morning and then creatine and protein after my work out. But,before I get to the gym after work my energy is a bit low and I don't want to rely on Monster or Redbull to give me that push to make it throguh the gym. Any suggestions?

 

[hyper cutter]

i'm pretty willing to dabbe in some kind of grappling. some of my friends are wrestlers, and they like that mma stuff. i've never really liked to watch it, but woldn't mind becoming nimble and being able to do that stuff.

 

[da r entertainment]

my diet to gain (check my previous posts)



Go Lean Cereal W/ milk

2 Egg whites

2 full eggs

Cheese

Wheat Beagal

2-3 peices of turkey Bacon

Fruit grapes, a banana,  an apple, or orange


Snack

String Cheese

2-3 long sticks of Celery

3-5 tablespoons of peanut butter


Lunch

1 whole can of Tuna w/ mayo

2 slices of wheat bread

Protein bar


Snack

2 caramel Rice cakes

1 cup of brown rice


Dinner

1-2 Chicken breasts

Baked potato

1 cup green beans

Fruit grapes, a banana,  an apple, or orange

Workout


After workout

1-2 scoops of Whey


this is only a draft i haven't started yet need some help what should i add or subtract? i am very picky eater

 

Honestly this sounds like my kind of diet.

OAN, me and the wife are now in the preparing for a move next weekend so I haven't even had the chance to use my new gym membership, but I will be using it after we get in the new place. I'm excited about it actually.

 

[stunnafasho03]

Yo NT. Trying to get back in shape. Played football in middle school and a little in high school. I was diagnosed with scoliosis 9th grade so i had to stop. I gained weight because i wasnt as active and couldnt lift weights anymore.
Been dieting for a week and a half now and so far I went from 205 to 197. My goal is to get down to 180. ive been walking almost everyday. If i dont walk ill atleast play a couple of pickup games. I just started using an eliptical machine for atleast 30 minutes a day.
I wanted to lose weight before i hit the 210 mark. I was starting to get flabby and was in fear of getting man boobs. im looking for good chest workouts since i cant really lift alot. I got a couple of dumbells(from 5 to 25 pounds), a small bench, and a pullup bar.
Iwas told in sports and training to but bodylastics resistance bands and to do alot of pushups and dips.
Its been a while since i was doing stuff like this though. tried to do 10 pullups 3 days ago and barely got to 5

any tips? any diets you guys know that i can do?

take it slow..stay on ur cardio..try doin an hour instead of 30 mins..u dont have to always set the goal at 10 reps..just do it til failure..dont even count reps anymore..stay on a diet but no cheat days..look up google images for megan piper from the boy ask a porn star to prom thread for motivation..

 

[Bert.]

Recent pic (Twitter profile pic so idc about my face lol):

Feedback on chest/arms?

do u even lift?


jk


take a diff pic, cant really tell much and with a shirt on to see your chest... pause.

 

[club-27]

i'm pretty willing to dabbe in some kind of grappling. some of my friends are wrestlers, and they like that mma stuff. i've never really liked to watch it, but woldn't mind becoming nimble and being able to do that stuff.

dont be shy Esco everyone starts somewhere.

 

[Majorbread]

What are some good supplements to take for energy, I do protein powder in the morning and then creatine and protein after my work out. But,before I get to the gym after work my energy is a bit low and I don't want to rely on Monster or Redbull to give me that push to make it throguh the gym. Any suggestions?

http://www.bodybuilding.com/store/4ever/caf.html

cheap and effective. Depending on your tolerance you can probably get a good boost from 1/2 a tab

 

[rook]

Recent pic (Twitter profile pic so idc about my face lol):

Feedback on chest/arms?

do u even lift?


jk


take a diff pic, cant really tell much and with a shirt on to see your chest... pause.

Yeah, I put it up last night going off how many likes I got on IG Didn't realize it doesn't really show my muscles really.

Will post a full chest/arm pic later...no ocean doe

 

[cs02132]

i'm pretty willing to dabbe in some kind of grappling. some of my friends are wrestlers, and they like that mma stuff. i've never really liked to watch it, but woldn't mind becoming nimble and being able to do that stuff.

Do it! Search google for a local BJJ school. Guarantee itll be harder than anything youve done at the gym. Just leave your ego at the door

 

[night marcher01]

i'm pretty willing to dabbe in some kind of grappling. some of my friends are wrestlers, and they like that mma stuff. i've never really liked to watch it, but woldn't mind becoming nimble and being able to do that stuff.

dont be shy Esco everyone starts somewhere.

Hey Club... check out my lil bro's vid from this past weekend, defending his belt in Arizona







He's in black/blue... he kept on falling in the 1st round trying to get the knockout after he landed that kick to the head :x There's more to the vid, but the coach didn't want to upload the whole fight (we both know why)

 

[night marcher01]

Another one from a few months ago, defended his belt again....

 

[drew]

It could be the 3 servings adding extra calories if you arent on a cut. If you're goal is to lose body fat (essentially lose weight), you need to be on a calorie deficit. How is your diet looking? You can be in the gym everyday but if your diet isnt on point, you arent going to lose weight.

Workout days I usualy take 2 servings, once in the morning and after I workout. Off days, once in the morning, if that.

Yup, I'm trying to lose body fat. I normally just try to eat a bowl of cheerios or oatmeal for breakfast and lunch but I try to eat a normal dinner (chicken, rice, etc.)

I'll try and ease up on the whey protein.

I workout Sunday, Tuesday, and Thursday so try to see how that fits for you. On Sundays and Thursdays, regardless of whether it's A or B, I do upright rows, pullups, dips, calf presses and bicep curls are accessory. On Tuesdays, I just do the 3 main lifts and call it a day.
However, do your 3 main lifts first before doing any accessory workout. You want the most energy for the compound lifts. The accessories aren't needed but they do help.
I take 1-2 shakes/day. I take 1 when I first wake up which is 2 scoops. I always take 1 after I workout which is just 1 scoop.
As for gaining weight, is your diet on lock like Picasso said? Also, try to eat more whole foods rather than just drinking a bunch of shakes to make up the protein. You'll feel fuller.

I'll definitely try to get my diet on whole foods and such. It's just difficult to eat on the go or when you're schedule is busy. |I

Maybe its just water weight? Did you drop a dook that day yet? etc..
Overall tho Id say easy with the whey man, your muscles wont waste away if you miss a serving or 2, id say you probably only need 1 after your lift. Focus on incorporating some whole foods, your body is gonna expend more energy digesting chicken/etc. than it will whey. Especially if your trying to lose weight your body will use fat for energy with much greater efficiency than breaking down muscle.
look into leangains.com too, great for recomposition which is what it sounds like your goal is
lol cant even really see either tho

Will do, good sir. I appreciate all the help guys. Would it be advisable to cut my calories in order to lose fat as opposed to eating a 2,000 calorie diet due to my weight lifting?


Lastly,
do you guys have any workout suggestions in order to tone my body?


-Drew

 

[baltimoregutta]

^ Yes, go on a calorie deficit but take in 1g-1.5g of protein per lb of lean muscle mass. You really won't get bigger but you will lose fat weight. Find out your TDEE and reduce it to 80-90% of that number.

As for eating on the go...if you have time to be on NT, you have time to eat healthy. Just keeping it real.

---

Deadlifts today have my legs feeling so good Embrace the burn.