Excercise Thread. - FMVperformance.com : The site for all your Ford Mazda and Volvo needs
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post #1 of 324 (permalink) Old 03-24-2007, 01:19 AM Thread Starter
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Excercise Thread.

I just wanted to save this for later kinda:

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Dont listen to anyone who said crunches. You can do 1 million crunches and you wont see the 6 pack you want. You need a controlled diet and you need to lift hard and heavy. All that protein wont do sh!t for you if you exercise like a girl, it wont be absorbed by your muscles and will just kill your kidneys.

One. Creatine wont do anything for you if you lift 3 times a week you need to go alot more to see the benefits of creatine monohydrate.

Two. Protein is good for your muscle development so keep that up, ONLY if you lift hard until your pump is gone.

Three. If you wanna cut down you have to have a low carb/ high protein diet consisting about 6-8 meals a day over say 3-4 hours.

Say something like this for 1 month with regular exercise

6:30 am - Meal #1

Carbs and fibre: 3 weetbix with 2 tablespoons of honey with milk
Vitamins: 1 teaspoon of flax seed oil

After morning training

Protein: 1.5 scoops of protein shake with 300mls of water
Other: 5g of Amino Acid and creatine

10:30 am - Meal #2

Protein: 100g chicken breast fillet
Carbs: 80g of brown rice or equal rice cake
Fibre: Small salad

12:30 pm - Meal #3

Protein: 100g chicken breast fillet
Carbs: 80g of brown rice or equal rice cake
Fibre: Small salad

4:00 pm - Meal #4

Protein: 1.5 scoops of protein shake with 300ml water
Carbs: 1 piece of fruit

7:00 pm - Meal #5

Protein: 1.5 scoops of protein shakes with 300mls of water
Carbs: 1 piece of fruit

10:00 pm - Meal #6

Protein: 100g of chicken, fish or steak
Carbs: NIL
Fibre: large serving of steamed vegetables
Other: 5g of Amino Acids
1 teaspoon of fish oil

Since your going to have a high protein intake. MCT oil is good supplement if you want high calorie intake for energy but minimal fat.

Man, its best to go to your Health Exercise store which sells the Whey and ask them for a diet that can cater to your body type.


Hope that helps,
Peace

what do you guys think about this plan?

I weigh 136 pounds now. I have been hitting the gym. My biceps, chest, shoulders and triceps are getting a work out. Im afraid to work my abs for some reason. I dont know, i just never do my abs.

I try to eat more protein but I heard you should eat more grams of protein than your body weight.
And too much protein will kill your kidneys.

Protein + the gym. It should work.

Anyone got any quick tips?
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post #2 of 324 (permalink) Old 03-24-2007, 02:05 AM
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Re: Excercise Thread.

Some of the info you got at the top is great and some of it is just absolutely false.

Creatine will "help" regardless of how often you workout...it simply increases ATP production in the muscle making it slightly stronger, has no difference depending on frequency of your training. Creatine also occurs naturally in most red meats.

Here is what I can tell you buddy, 2 years ago I was smaller than you are right now, about 5'9" 120lbs...couldnt even squat my own body weight yet alone bench it...if you wanna bulk up than workout every muscle in your body 1~2 times a week for now as a beginner and eventually switch it down to about 1 time a week per body part and maybe 2 times a week for smaller muscle groups. Do squats, do deadlifts they put slabs of meat on you like you wouldn't believe. If that diet you listed at the top is what you plan on eating I will say it looks like a cutting diet for a female that weighs about 120 pounds, if you wanna get a bit bigger than you are not eating NEARLY enough. At your weight try to make sure you are taking in at a MINIMUM of 3000 calories a day, and try to hit 3500~4000, if you take in about one gram of protein per pound you weigh its enough, protein from eggs, milk, or meat, dont count the protein in nuts or breads it is almost useless. Eat lots of good fats from fish or nuts...and eat LOTS of good CARBS, oatmeal, whole grain pasta, rice, potatoes, yams EAT THAT SHIT they are your friends....

now after two years of trainig, still currently bulking, eating about 4500~5000 calories most days I am 5'9" 170+ lbs. Max squat 485 for 1 rep, max deadlift 415 for one rep, max bench 245ish for one rep.



Picture of mah back...

if you want more help setting up a PROPER routine PM me and I am more than happy to help as someone who used to be smaller than hell I like to help people out because I wish I had someone there to tell me these things when I got started I would be even bigger now

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fucking pringle bastards.
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post #3 of 324 (permalink) Old 03-24-2007, 11:58 AM
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Re: Excercise Thread.

^^^^^ Freak. Just playing, thats not bad.

I began working out summer 2006, lot of cardio exercise.

Starting next month, I'm going to sign up for Jiu Jitsu class.
Hopefully at the same time start hitting the gym.

Got to get ready for Trooper camp.
post #4 of 324 (permalink) Old 03-24-2007, 12:11 PM
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Re: Excercise Thread.

Budgy, why doesn't the protein in nuts count? I love peanut butter (the natural kind, not that crap they make in labs) and will sometimes throw it in a protein shake for extra flavor and protein.

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post #5 of 324 (permalink) Old 03-24-2007, 12:40 PM Thread Starter
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Re: Excercise Thread.

i need protein shakes.

lol.

wow budgy, thats amazing.

But i work our 3 times a week thanks to the army already.
But they run like 3-5 miles, some push ups, some sit ups.
not much to make me buff, far from it. the runs may be keeping me skinnier?

and i eat rice like almost everyday. im korean.
my metabolism is very high i suppose. But thanks, ill try to eat double servings and such since I eat alot of what you said anyway.

deadlifts? What are these?

Oh and i am not into working out my legs. just upper body.
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post #6 of 324 (permalink) Old 03-24-2007, 12:53 PM
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Re: Excercise Thread.

[quote author=colorblindtyler link=topic=72835.msg1288266#msg1288266 date=1174752707]
Budgy, why doesn't the protein in nuts count? I love peanut butter (the natural kind, not that crap they make in labs) and will sometimes throw it in a protein shake for extra flavor and protein.
[/quote]

Its not that it doesn't count at all, but your body cannot easily digest the protein in nuts, the easiest proteins for your body to digest are eggs, whey, and milk. Chicken and cottage cheese and the odd steak or salmon are also very good. Different protein types also have different absorption rates, so certain kinds are better at certain times of the day. Kspec, you are taking in too much whey throughout the day, the stuff gets into your body so quickly that it is best right after a workout, but throughout the day slower digesting proteins from milk and meats are best. Cottage cheese takes forever to digest so eating a bunch right before bedtime will keep your body from going catabolic.

Since you can only workout your upperbody so much anyway you will be negating a lot of gains by ignoring your legs. Doing heavy compound movements like squats and deadlifts are so taxing on the body that you release much more GH into your system, which will help you grow all over....yeah I am basically saying that squatting will indirectly make your upperbody grow. This is a deadlift They work your entire posterior chain very hard (hams, glutes, lowerback, even your lats, traps, shoulders from holding a lot of weight).

Yeah there is no question that running will keep you skinnier because it is burning precious calories, but since you probably dont have a way around it, just eat more to compensate for it...I haven't done cardio in about 2 years and my standing heart rate is about 64bpm (not amazing but definitely good), its from doing higher rep sets of squats and deadlifts.

Another bit of advice for beginners only, is that I would avoid taking any kind of supplement other than a good multivitamin....especially under 150lbs it is super easy to get enough protein that you need from whole foods....try to gain mass without supplements for a few months, if you can't do it without supplementation than you are not doing something right...add crap like creatine or protein shakes to an already sound diet. I can still gain weight without any real supplementation so I may go off everything yet again except mass gainer shakes, multis, and joint supplementation

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Quote:
Originally Posted by John_in_the_LBC
fucking pringle bastards.
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post #7 of 324 (permalink) Old 03-24-2007, 07:53 PM
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Re: Excercise Thread.

all you want to do is gain weight? you can look bigger and still be at the same weight
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post #8 of 324 (permalink) Old 03-24-2007, 08:10 PM Thread Starter
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Re: Excercise Thread.

I weigh 136.

i need weight lol.
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post #9 of 324 (permalink) Old 03-24-2007, 08:23 PM
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Re: Excercise Thread.

go on the atkins diet
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post #10 of 324 (permalink) Old 03-24-2007, 09:13 PM
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Re: Excercise Thread.

[quote author=kspec link=topic=72835.msg1288809#msg1288809 date=1174781403]
I weigh 136.

i need weight lol.
[/quote]

HOW you lift is extremely important to gain weight, put on muscle, and NOT injure yourself in the process. Fortunately, I had a serious bodybuilder in my family to learn from but if you don't have someone like this to learn from, go get a personal trainer for a little while. Just long enough to learn proper form for each exercise you do AND proper breathing. They are expensive so learn quickly! Most people "think" they know this stuff but they look like fools in the gym to those of us who know what to do.

Whey after a workout is good, otherwise go for skim milk and eggs for most of the day. Carbs from whole grain foods are also important so eat that whole wheat pasta.

One year I did all the things I was taught because I wanted to see what would happen and I went from 180 pounds to 240 pounds (I'm 6'5&quot. I had a 31" waist and a chest in the upper 40's so what I did worked!! Now, 7 years later, I do almost strictly cardio and do a little bit with weights to keep myself from getting too weak. Even though I'm a lanky 185 pounds (pretty skinny for 6'5&quot I can still bench about 250 while being able to run a 10K in the low 40's...not great but not too bad either...I'm happy.

The key to what I do now, just like when I powerlifted, is to have proper form and breathing. Those things are so important I can't stress enough to make sure you are taught by a qualified professional for each and every exercise you do. Stick with it and you'll see results.
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