al audi
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True about nuts though, great snack an will fill you up/satisfy you for the time being. I always keep a stash of mixed nuts. Lol no mo
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Originally Posted by GrimlocK
Yea peanuts and almonds are alright, but i'm looking for a snack bar that offers a bit more nutrition than what almonds can provide. Not really looking to satisfy my appetite or get some energy say from almonds which you guys have been pointing to be just a good all around health bar on the go. I just read some good things about this Kashi chewy thing so i'll probably get some of that.
Originally Posted by gatorad3
you can get vitamin D from the sun
Im gonna order a bottle of the ones that Joe recommended a few pages back from bb.com, they get great reviews and my bottle of 'one adays' is almost empty.Originally Posted by wj4
You dudes take any vitamins at all? Anything besides muscle stimulants I guess would be how to put it.
You gotta be in a decent fit condition to do plyometrics, I will say that. I work with a 1 minute split. I go in and do the best I can in aminute and I rest for a minute. Jumping lunges and jumps across the step box got me tiring a lot.Originally Posted by nealraj006
I honestly think that you should start with bodyweight moves like squats, push ups, pull ups, calf raises, sit ups, and crunches while reassessing your diet. You should be able to handle your body in a few movements before you add resistance. Look up plyo moves such as jump squats, burpees, etc for added intensity and variety. You can build a very strong base off of the variations of bodyweight movements.
Originally Posted by wj4
You gotta be in a decent fit condition to do plyometrics, I will say that. I work with a 1 minute split. I go in and do the best I can in a minute and I rest for a minute. Jumping lunges and jumps across the step box got me tiring a lot.Originally Posted by nealraj006
I honestly think that you should start with bodyweight moves like squats, push ups, pull ups, calf raises, sit ups, and crunches while reassessing your diet. You should be able to handle your body in a few movements before you add resistance. Look up plyo moves such as jump squats, burpees, etc for added intensity and variety. You can build a very strong base off of the variations of bodyweight movements.
Even doing lunges with small dumb bells in my hands had me dying after a round or two.
Originally Posted by MexicanSoul
about 2-3 years back I asked my dude panarican to help me out cause dude went from 1000 pounds to 200 in like 6 monthsof course I'm exaggerating but my dude made an impressive lifestyle change...here is what he sent...hope its cool pana
Day 1: Chest, Biceps, Abs
Do 3 sets of 10-12 reps of each exercise listed in the order that is listed. You basically want to do one exercise for chest, followed by one exercise for biceps, followed by one exercise for abs one after the other. In other words, you don't rest between the chest set, the bicep set, and the abs set, but rather after you've completely one of each bodypart consecutively. First I'll list the exercises you're doing for each bodypart and then map out the order that you'll do them in.
Chest:
Incline Dumbbell, Barbell, or Machine press ~~> 3 sets of 10-12 reps
Flat Dumbbell, Barbell, or Machine press ~~> 3 sets of 10-12 reps
Cable crossovers or Dumbbell Flyes (see pics) ~~> 2 sets of 15-20 reps
Bicpes:
Standing bicep curls with a straight-bar, curl-bar or with dumbbells ~~> 3 sets of 12
Concentration curls (see pics) ~~> 3 sets of 15 reps
Standing Hammer Curls (same as regular dumbbell curls, but keep your palms facing inward for the entire range of motion. Basically act like you're lifting a can of soda or beer up to take a sip, but don't sip the dumbbell.) ~~> 2 sets of 10-12 reps
Abs:
Crunches (see pics) ~~> 3 sets of 15-20 reps
Dumbbell raises (stand with a 15 or 20 lb dumbbell in one hand or something of that weight, and slowly lower the weight along the outside of your leg, like you're sliding your keys in your pocket. Keep the arm fully extended and relaxed for the entire movement, and don't pull up with your shoulder, but rather contract your abs and around your ribcage on the opposite side of where you're holding the dumbbell as you raise up)~~> 2 sets of 15 reps.
Do one straight set of Incline presses, Standing bicep curls, and crunches back-to-back and then rest for about 2 minutes. Repeat this set, and if possible, increase the weight slightly for the Incline presses and for the bicep curls. Rest again for about 2 minutes and repeat the 3 exercises consecutively, again increasing the weight slightly. Make sure you don't increase the weight so much that you can't do at least 10 reps of the exercise. If you can do well over 15 reps of the incline presses or the curls, you should increase the weight until you feel yourself losing strength around the 12[sup]th[/sup] to the 15[sup]th[/sup] rep.
Do one straight set of flat bench presses, concentration curls, and crunches. Rest for 2 minutes and do another straight set. Rest again and repeat. Follow the same guidelines as listed directly above.
Do one straight set of Standing hammer curls, followed by the cable-crossovers or dumbbell flyes, and then followed by the dumbbell raises. Rest a little less than 2 minutes and do another straight set of the same 3 exercises.
Dumbbell Flyes: http://www.bodybuilding.com/fun/2002/dbflyes1.jpg
http://www.bodybuilding.com/fun/2002/dbflyes2.jpg
Cable-crossovers: http://www.bodybuilding.com/fun/2002/cablecrossover1.jpg
http://www.bodybuilding.com/fun/2002/cablecrossover2.jpg
Concentration Curls: http://www.bodybuilding.com/fun/bzonep3.jpg
Crunches (you don't have to have your feet up, but it might help:
http://www.bodybuilding.com/fun/2002/crunches1.jpg
http://www.bodybuilding.com/fun/2002/crunches2.jpg
Day 2: Legs, shoulders
You don't be doing any consecutive sets here, just one set at a time and about 1-2 minutes rest in between each. I'll just list the sets and reps for each muscle-group. If you're legs are your strongpoint, i.e. they're already big, and fairly muscular whether you work them out or not, then do shoulders first. If you have a stronger, more-developed upper-body, do legs first. Basically, you want to work your less-developed body-part first, so you have more energy to give to those muscles.
Legs:
Seated leg-extensions (see pics) 2 warm-up sets of 20 reps with a fairly light weight) followed by 3 full sets of about 12-15 reps.
Squats or Front-Squats ~~> 1 warm-up set followed by 5 sets of 10-12 reps.
Leg Curls~~> 3 sets of 10-12 reps
Standing calve-raises ~~> 4 sets of 12
Seated calf-raises, or one-leg calve raises with a dumbbell in one hand ~~> 3 sets of 10-12 reps.
Shoulders:
Seated dumbbell, barbell, or machine shoulder presses ~~> warm up with one set of 15-20 reps and then do 3 sets of about 10 reps.
Upright rows (see pics) ~~> 3 sets of 10-12 reps
Dumbbell lateral raises ~~> 3 sets of 12 reps
Dumbbell or barbell shrugs ~~> 3 sets of 10
Leg extensions: http://www.bodybuilding.com/fun/2002/legext.jpg
http://www.bodybuilding.com/fun/2002/legext2.jpg
Upright Rows: http://www.bodybuilding.com/fun/2002/uprightbbrow1.jpg
http://www.bodybuilding.com/fun/2002/uprightbbrow2.jpg
Day 3: Back, abs
Lat pulldowns wide-grip ~~> 4 sets of 10-12
T-bar rows, or one-arm dumbbell rows ~~> 4 sets of 10-12
Close grip lat pulldowns ~~> 3 sets of 8-10
Crunches: 4 sets of 15-20
Lying leg raises: 2 sets of 10 counts: Lay on your back and keep your feet together. Without bending your knees, lift your legs about 1 foot off the ground and hold them up for about 10 seconds, then lower them to about 6 inches from the ground and hold for another 10 seconds, then lower to about 2-3 inches from the ground and hold for 10 seconds. Rest about 30 seconds before you get up, or you may get an abdominal cramp. Rest another 2 minutes, and repeat.
Cardio: Start with about 20-30 minutes on the treadmill 2 or 3 days a week. Make one day the same as the back/abs workout, and the other day or two on off days from the weightlifting cycle.