The Fitness Guide

And for all those people thinking about starting training and considering which supplements to go with, ive got the ultimate!...better than creatine and all the rest.

Step 1:

Take one big cup of warm water

Step 2:

Mix in 4 heaped tablespoons of concrete powder....



Maybe that way you'll harden the fark up and TRAIN!


Worry about supplements AFTER you've trained regularly for a while and if/when you hit a brick wall in development

Fenix, you need to gain weight.

You're 6'3, 175? You should be around 185-190...you'll look healthier, and honestly, you wouldn't gain much body fat. If you play basketball (which probably everyone on this board does), it'll help you in the post and to finish in traffic, as well as defensively. If you look at Brad Pitt, he's not skinny skinny...he's muscled, toned. You just seem to have no fat so the muscles show.

If you want to keep lean, do yoga or pilates in addition to weight training. It'll help keep your muscles long and lean and not bulky. I'm sure your girlfriend would have no problem with you putting on 10 pounds of muscle.

I don't mean to be mean, but that's just how I see it.

As for myself, the look I'm going for? Daniel Craig. I'm close, just need to go to a cutting phase, but I dunno if I'm ready for that just yet.

I'm actually @ 180 pounds, but yeah, I get your point. Someone from my gym said not long ago that my frame shouldn't have any problems carrying 200 pounds and while I agree with him, that is not my goal. My legs are extremely skinny and my body still has a lot of room to fill out, but I'll never be bulky. I'm long and lean and I want to keep it that way. I'll work on what I have for now and eventually get my body up to 190 pounds at a decent BF% (something like 6%). But I'm 20 years old. I won't be dissapointed if that's still two or three years away . In the meanwhile, I'll try to get in some serious shape as far as muscle balance, flexibilty and conditioning goes. Gaining weight is not the only way of improving your body.

As for myself, the look I'm going for? Daniel Craig. I'm close, just need to go to a cutting phase, but I dunno if I'm ready for that just yet.

you guys are lucky you have someone to try to aim for as a goal. i don't think my body type & metabolism will allow me to reach any desirable goal. the closest i could imagine my body to be would be like a homeless man's version of Bruce Lee... still relatively small & compact, but cut as all hell.... i need to work on my forearms more.

Fenix, you need to gain weight.

I somewhat disagree. From the recent pics, he's at a good size and weight for his upper body and I wouldn't say that he's skinny now, but I agree that 180 for a 6'3 body is low but that's probably due to his legs. If he improves his mass on his legs, then he should definitely be above 190 lbs.

Fenix, you need to gain weight.

I somewhat disagree. From the recent pics, he's at a good size and weight for his upper body and I wouldn't say that he's skinny now, but I agree that 180 for a 6'3 body is low but that's probably due to his legs. If he improves his mass on his legs, then he should definitely be above 190 lbs.

Yeah sounds like he's got a serious case of leg neglect...common for most begginers...Even some long time trainers. It cracks me up when i see gym regulars that have massive upper bodies and the legs of an anhorexic girl.

Im not saying thats where you are at, but don't let it get to that point...its a pretty comical look...plus you end up topheavy and weak in the legs, which renders the upper body strength virtually useless in most sports.

Pay equal attention to legs and upper body when training with weights. Playing basketball/running/cycling does not equate to weight training the legs. Its like saying "im just going to work on my legs, i already work my upper body at work, i shuffle alot of papers" ...oh and if you notice your legs are real skinny, thats only because you don't work them enough. Make sure you do you Quads and Hamstrings and not just the visable calves.

Make it your goal to balance out your thighs and calves with your upper body. I guarantee you'll notice a big difference in bball or any other sport for that matter. Good luck

Hey guys, i've gone into a phase of motivation to exercise. But i really know nothing about fitness, so can i get some opinions on my routine?

Goal: All about looks. I think i'm 6'0" and about 77 - 80 kg's (or 175 - 180 lbs), i don't necessarily want to lose weight, i just want to improve my physique. I am reasonably happy with my current build, however my torso is a bit too "soft" looking, so i want to get the muscle/body fat ratio a bit more on the muscle side. But yeah, my goal has nothing to do with health, or getting stronger for basketball, it's just simply to look better. It probably sounds lame? But i don't care, it's my goal. So how is the best way to go about that?

Things that i have at my disposal to workout with:
Treadmill
Carpet
Sheltered room
Basketball ring out back

So my routine is as follows:
- 10 - 15 minute warm up, shooting hoops out in the backyard. (I usually know i'm warmed up enough if i'm huffing and puffing a bit)

- Pushups and situps. (I usually do about 15 - 20 pushups on the first set, or until i can't hold myself up any longer. Then i do situps... i haven't counted but i think i do about 30 - 40. Then i do pushups again, and generally get to around 10. then some situps again if i can be bothered.)

- Running. I go through a 20 - 30 minute run/jog/walk on the treadmill. What i usually do is go through a brisk walk for the first 2 - 4 minutes (depending on how warmed up i am), then start jogging for 6 - 8 minutes, then i'll sprint and go as fast as i can until i absolutely can't handle it any longer, which is usually about 2 minutes. At this point i'm gasping for air (I suppose 2 minutes doesn't sound like long, but when you're pushing yourself as hard as you can, it is). Anyway, after the sprint, i repeat. I'll go for the walk until i catch my breath back from the sprint, which is usually about 5 minutes, then start jogging again for a while, then do the sprint, then walk it off. Then i'll go drink water and have a shower.

Anyway, basically i like the treadmill thing, because i heard a fact that you're actually burning the calories when you're in the state of huffing and puffing, which is usually happening most AFTER the workout. So i figure, why not prolounge the huffing and puffing by walking? Eh? Eh? See what i've done there?

Anyway, i know jack shit about fitness apart from that one fact i mentioned above. (Though i also heard that you have to have worked out for 30 minutes until you actually have improved your fitness. I like to know facts like these). Any other cool facts that are benefitional for creating good routine?

Also, can i get some opinions on my routine? It generally goes for about 35 - 50 minutes. And although i don't do it as often as i should, i generally plan to do it every third day (so 1 day on, 2 days off). Is the routine good for what i'm trying to achieve?

What you posted is pretty basic, imo, which is about right with your goal.
You must have a good back exercise though.
Also try alternating exercises, 1 day off 1 day on. You must do it at least 3 times a week.

Hey Nick,

Ok, so you don't have that much equipment to use...but thats alright...there are still plenty of bodyweight exercises you can do to get in shape. Pushups and situps are 2 good ones but they only work part of your body.

For you, this is what id recomend.


MONDAY: CHEST - BICEPS


Chest-

3 Sets of Pressups (dont worry about reps for any exercises...just go to failure).
http://www.frixo.com/sites/fitness/exer ... essup.html

3 Sets of Diamond Pressups
http://www.frixo.com/sites/fitness/exer ... press.html


Biceps-

3 sets of Pullups
http://www.frixo.com/sites/fitness/exer ... ullup.html

3 sets of Curls

...they aren't mentioned on their list but this is really simple... Just grab any 2 bottles, cans...any 2 objects from around your house which are comfortable to hold. Then do the basic bicep curl motion. Key points are: 1- Keep your elbows tucked in next to your body and don't move them from this position as you curl. 2- Keep your upper body still...don't rock backwards and forwards.


TUESDAY: Back and Triceps

BACK:

3 sets of Widegrip Pullups:

Ok these are similar to the other pullups only instead of doing a underhand grip i want you to do an over hand (palms facing away from you). You can do these narrow grip or wide grip...They will be pretty tough at the start...you might only be able to pull yourself up once! If so, do it this way...Pull your self up as quickly as you can...then hold it up there and VERY SLOWLY lower yourself back down. These are negative reps. If you do enough of these, eventually you should be able to do a few more normal reps.

3 sets of Hyper Extensions
http://www.frixo.com/sites/fitness/exer ... erext.html



TRICEPS:

3 sets of Reverse Pressups
http://www.frixo.com/sites/fitness/exer ... press.html

3 sets of Bardips
http://www.frixo.com/sites/fitness/exercises/dips.html
(If you don't have a set of parrallel bars at your local park, don't worry about it...you are doing plenty of tricep work on your chest day + the reverse pressups)


WEDNESDAY: REST


THURSDAY: LEGS

3 sets of Squats
http://www.frixo.com/sites/fitness/exercises/squat.html

3 sets of Lunges
http://www.frixo.com/sites/fitness/exercises/lunge.html

3 sets of Calve Raises
http://www.frixo.com/sites/fitness/exer ... raise.html

3 sets of Good Mornings
http://www.frixo.com/sites/fitness/exercises/good.html




FRIDAY: Abs + Shoulders

1 set of Ab Crunches
http://www.frixo.com/sites/fitness/exer ... runch.html

1 set of Chinees
http://www.frixo.com/sites/fitness/exer ... inees.html

1 set of Knee to Elbow
http://www.frixo.com/sites/fitness/exer ... elbow.html

1 set of Static Abs
http://www.frixo.com/sites/fitness/exer ... icabs.html

Repeat if you're still feeling fresh.


SHOULDERS:

3 sets of Weighted Punching (grab some can soup or something in each hand and do some straight punches)
http://www.frixo.com/sites/fitness/exer ... ching.html

3 sets of Shoulder Pressups (if you can do them)
http://www.frixo.com/sites/fitness/exer ... press.html

3 sets of Lateral Raises
While you have the can soup handy (one in each hand)...Stand with your feet shoulder width apart and your hands straight down by your sides. Then raise both arms (keeping them straight) out to your sides up to around your head height then slowly lower back to the starting position.

SATURDAY-SUNDAY = Bball all you want + Rest


CARDIO (RUNNING/WALKING)

Do this anytime you want...but try to do it at least 4 days per week...so maybe just after your workouts. All you need is a 15-20 minute run or a brisk 30 minute walk.



Some exercises might seem very hard at first, i know burpees killed me when i first started doing them, but they are a great leg exercise which will also help your vertical for bball...My point is just because the exercise is hard at first, doesn't mean you shouldn't stick with it...if you can't do the number of reps they suggest, dont stress, just do your best and eventually you'll get there.


I forgot to mention...For exercises such as the pullups and bar dips you will have to go to your local park...im not sure what you guys call it in the states, but im pretty sure its called a "jungle gym" here. You know, where the kids play lol

Anyways, if you are a little embaressed to go down there and do this infront of alot of people (understandable for a beginner) this would be my suggestion. Jog down to the park EARLY in the morning...im talking 5 or 6am. You'll notice that there are not many people around...only others that are also exercising. This way you'll kill 2 birds with one stone...you'll have the workout + run out of the way and you can relax the rest of the day.

STRETCHING/WARMUP:

Before you start each exercise do 1 "warmup" set of that exercise...only do it very slowly and "lightly" just to put your body through the motions. Don't push too hard and there is no need to go to failure.



Make sure you stretch whichever part of the body you used immediately after.
http://www.frixo.com/sites/fitness/stretches.html

Good Luck

I read it's better to do a total body workout than to isolate your muscle groups.

I could be wrong, but I'm just going off of what I got from Men's Health. Their HGM program is working wonders for me regarding weight lifting and I'm doing swimming as cardio.

I read it's better to do a total body workout than to isolate your muscle groups.

I could be wrong, but I'm just going off of what I got from Men's Health. Their HGM program is working wonders for me regarding weight lifting and I'm doing swimming as cardio.

I prefer to do it this way as well. I don't like focusing on one muscle group at a time because the exercises get a little boring. So I ususally work out upper body, then lower body, then midsection and repeat but with different exercises to keep it interesting. For example:

-3 sets of decline bench press
-4 sets of squats
-3 sets with the roman chair (for the back)
-3 sets of military presses
-3 sets of leg raises (for abs)
-4 sets of calf raises

and so on

I guess it's personal preference.

But if you check out any guide written by or for bodybuilders, you will find they break the body up into 4-5 areas and hit each area REALLY HARD once a week. Then letting it rest, recover...and most importantly GROW untill the next time you hit it REALLY HARD.

You see you have to shock the muscle and force it to adapt to the extreme workload in that session...then give it time to recover, grow (adapt) before upping the the anti and hitting it again.

Thats how this works

Well the total body thing is something of recent times if I'm not mistaken.

I read quite a good article comparing isolating muscle groups and just total body ones. I'll see if I can find it again. But as you said, guess it comes down to personal preferance.

Maybe it depends on what what the total body workout is for. For example, swimming and running is essentially a full-body workout, and if you're doing a full-body workout with weights, then maybe the emphasis is on weight loss and/or endurance. Personally, I've read many articles favoring isolating muscle groups for muscle gains.

Hey, it's very possible. I'm just speaking from personal experience. As I said, the effects I've seen doing HGM is what has me convinced that this is the thing for me opposed to isolating muscle groups.

For anyone who is interested, here's the HGM article and everything you'd need is written in there.

Men's Health Home Grown Muscles.

First of all, hello again!!! Been following the forums a bit lately, and I see the fitness thread has been revived. Thought I'd drop by for some advice.

I've decided to post some pics of my progress. I don't have any examples of 'before', but believe me, it shows. My current weight is 180lbs (or at least close to it) and while I said that I want to go up to 185, I've changed my mind. I hate training for mass and 175 pound is more than enough for my frame and age, so I'll go down to that weight while improving shoulders and calves and define my body as much as possible. May is going to be the transitional period followed by three or four months of definition. My target physique is that of Brad Pitt in Fight Club.

Nice one, VanK, you seem to be progressing along nicely. Since you're relatively at the beginning, I would advise focusing on compound exercises rather than isolation ones. That means you should favor deadlifts, power clean, bent-over row over simpler exercises that target only specific muscles, rather than a large array. Wife says you look hot!!!

I was very skinny. I weighted as little as 150 pounds at my current height of 6'3. I gained all of my weight in the past 18-20 months or so, although I did train with weights several years ago, but lost all of that with aerobics. I'm convinced I could've achieved much greater results, but living a lifestyle of a typical student (going out, sleeping at my girlfriend's place, etc.) somewhat doesn't 'allow' me having the work ethic necessary for that. I'll definitely improve in that area, though.

Since you're aiming for a lean look, I would advise to stop monitoring your weight and start monitoring your bodyfat levels. Keep it below 10% and down to 7%, and you'll get your desired look. How much muscle mass you want on top of that is entirely up to you.

* Abbs every other day.

No, no and NO! Abdominal muscles are just another type of muscle. Train them hard, and allow them to rest to see the benefits. 3 times a week, max!

Drinking lots of water is GREAT ADVICE and so very important.

Great advice. Drink at least 8-10 glasses of water a day. Cleanses your system and aloows nutrients from food to be absorbed easily. Dehydration kills your diet efforts and your performance in the gym. I can't stress the importance of avoiding dehydration in physical health. The occasional trip to the bathroom might become slightly more than occasional, but that's a little price to pay for feeling fresher and performing better.

-One can of tuna in springwater drained.
-Once can of diced tomato...drain and drink excess juice
-lemon/lime juice
-one large onion diced
-2 cloves of garlic diced
-Any of your favourite fresh herbs (not weed lol)...i grab a bunch of Basil and parsley from the garden
-Salt and pepper

Go easy on the salt. It helps retain water, and you don't want to do that whne drinking lots of water each day. Water retention gives your body that bloated, puffy look.

I'm actually @ 180 pounds, but yeah, I get your point. Someone from my gym said not long ago that my frame shouldn't have any problems carrying 200 pounds and while I agree with him, that is not my goal. My legs are extremely skinny and my body still has a lot of room to fill out, but I'll never be bulky. I'm long and lean and I want to keep it that way. I'll work on what I have for now and eventually get my body up to 190 pounds at a decent BF% (something like 6%). But I'm 20 years old. I won't be dissapointed if that's still two or three years away . In the meanwhile, I'll try to get in some serious shape as far as muscle balance, flexibilty and conditioning goes. Gaining weight is not the only way of improving your body.

6% bf is a bitch to achieve but mainly to maintain , year-round. Unless you're a pure ectomorph, you won't get that low and stay that low , unless you force the issue for the summer period, which the body can handle. Most fitness models are at 6-8%, and that only after training specifically whith the photo-shoot in mind.

Anyway, i know jack shit about fitness apart from that one fact i mentioned above. (Though i also heard that you have to have worked out for 30 minutes until you actually have improved your fitness. I like to know facts like these). Any other cool facts that are benefitional for creating good routine?

Keep your weight lifting sessions between 45 minutes and 65 minutes, while keeping your cardio in the 30 - 60 minute range, at a target heart rate of 65-85% of your maximum heart rate (220 - your age).

Do this anytime you want...but try to do it at least 4 days per week...so maybe just after your workouts. All you need is a 15-20 minute run or a brisk 30 minute walk.

Avoid cardio after a hard lifting session, as it will result in slight muscle loss. A 15 minute run is only a warm-down or warm up. Do cardio for more that 20-30 minutes if you want it to make a difference.

I read it's better to do a total body workout than to isolate your muscle groups.

This is true for beginners. Helps shock the muscles into growth. Just don't overdo it or you'll overtrain fast, not to mention you'll get cramps everywhere. After a month or two you should probably switch to training muscle groups.

But if you check out any guide written by or for bodybuilders, you will find they break the body up into 4-5 areas and hit each area REALLY HARD once a week. Then letting it rest, recover...and most importantly GROW untill the next time you hit it REALLY HARD.

You see you have to shock the muscle and force it to adapt to the extreme workload in that session...then give it time to recover, grow (adapt) before upping the the anti and hitting it again.

This is true, but such training regimes should be reserved for the advanced trainee only. I'm talking training-with-a-paper-bag-just-in-case-I-puke-my-guts-out type trainee, usually a pro bodybuilder or a recreational one who takes training as a matter of life and death. If you don't train your heart out and wait a week to hit that muscle again, you won't see much progress. Only do that once you've been training systematically over a period of 2-3 years, and/or have reached a plateau.

Hey, it's very possible. I'm just speaking from personal experience. As I said, the effects I've seen doing HGM is what has me convinced that this is the thing for me opposed to isolating muscle groups.

For anyone who is interested, here's the HGM article and everything you'd need is written in there.

That's a good start. But don't trust "Men's Health" all that much. They're very simplistic in their approach to fitness. It's pretty much what "Cosmopitan" is to women, hehe.

* Abbs every other day.

No, no and NO! Abdominal muscles are just another type of muscle. Train them hard, and allow them to rest to see the benefits. 3 times a week, max!

That is what i mean by every other day Good advice though

-One can of tuna in springwater drained.
-Once can of diced tomato...drain and drink excess juice
-lemon/lime juice
-one large onion diced
-2 cloves of garlic diced
-Any of your favourite fresh herbs (not weed lol)...i grab a bunch of Basil and parsley from the garden
-Salt and pepper

Go easy on the salt. It helps retain water, and you don't want to do that whne drinking lots of water each day. Water retention gives your body that bloated, puffy look.

Yeah thats true. Personally i don't add any salt to mine, i use the lemon/lime juice as the substitute. Probably didn't need to add it lol

Do this anytime you want...but try to do it at least 4 days per week...so maybe just after your workouts. All you need is a 15-20 minute run or a brisk 30 minute walk.

Avoid cardio after a hard lifting session, as it will result in slight muscle loss. A 15 minute run is only a warm-down or warm up. Do cardio for more that 20-30 minutes if you want it to make a difference.

Once again, top advice. I was assuming he was a busy man because he was only working out every 3rd day. Thats why i put the sessions together and reduced the time for the runs. I should have specified i meant an intense run...it it wasn't aimed at improving his cardio so much as just burning calories in combo with a strict diet. After all, he was only interested in asthetics.

But if you check out any guide written by or for bodybuilders, you will find they break the body up into 4-5 areas and hit each area REALLY HARD once a week. Then letting it rest, recover...and most importantly GROW untill the next time you hit it REALLY HARD.

You see you have to shock the muscle and force it to adapt to the extreme workload in that session...then give it time to recover, grow (adapt) before upping the the anti and hitting it again.

This is true, but such training regimes should be reserved for the advanced trainee only. I'm talking training-with-a-paper-bag-just-in-case-I-puke-my-guts-out type trainee, usually a pro bodybuilder or a recreational one who takes training as a matter of life and death. If you don't train your heart out and wait a week to hit that muscle again, you won't see much progress. Only do that once you've been training systematically over a period of 2-3 years, and/or have reached a plateau.

Thats me lol. Been training for about 4 years now. My training is pretty intense. Im not one of those dudes that comes with 4 friends and chats for half an hour between sets lol. I do sometimes go with a friend...but mostly with my brother who is a PT. But we often do our own thing and just call each other over when we need a spot. But its still just a hobby though, im not interested or diciplined enough for any sort of competition.

Hey, it's very possible. I'm just speaking from personal experience. As I said, the effects I've seen doing HGM is what has me convinced that this is the thing for me opposed to isolating muscle groups.

For anyone who is interested, here's the HGM article and everything you'd need is written in there.

That's a good start. But don't trust "Men's Health" all that much. They're very simplistic in their approach to fitness. It's pretty much what "Cosmopitan" is to women, hehe.

Exactly. You beat me to it. Its the type of magazine that will have "101 ways to work out in the office"...not saying there is anything wrong with that, but overall, their regimes are often designed as entry level programs for first timers.

What the hell... Is that... No, it can't be... dweawer?

I thought I would post an update on my workout. I started last week and changed the exercises as I went to shorten the duration of the workout and the workload. I dropped a few exercises but I'm looking to add a couple before this coming Monday

Heres my workout as it is now:

Code:

Monday:

Warmup:

      Stretch
      25 pressups

Workout

Chest:

      Incline bench press, medium weight, 18 reps [3 sets]
      Incline bench press, heavy weight, 9 reps [3 sets]
      Incline flyes, heavy weight, 16, 14, 12, 10 reps [4 sets]

Triceps:

      Tricep dip, unweighted, 15, 14, 13 reps [3 sets]
      Two arm tricep extension, heavy weight, 20, 20, 15 reps [3 sets]

Abdominals:

      Crunches, 30 reps [3 sets]
      Vertical leg crunches, 20 reps [3 sets]

Tuesday:

Warmup:

      Stretch
      25 pressups
      10 two foot jumps

Workout

Shoulders:

      Shoulder press, heavy weight, 15 reps [3 sets]
      Side lateral raise, heavy weight, 10 reps [3 sets]
      Push press, heavy weight, 10 reps [2 sets]

Biceps:

      Bicep curl, heavy weight, 25, 20, 15 reps [3 sets]
      Dumbbell concentration curls, heavy weight, 15 reps [2 sets]

Abdominals:

      Crunches, 30 reps [3 sets]
      Vertical leg crunches, 20 reps [3 sets]

Since I have this annoying sleeping problem and I had to do this thing to get my body back into normal rythm, and it leaves me with no energy, so I didn't do week 2. Instead, I used week 1 as a trial week to see how I handle the exercises over multiple days and this coming Monday I will start this workout and stick to it. I'm still gonna add a few more exercises, most likely to the chest or triceps.

As for the results, I am very happy. That week 1 trial left me really impressed. I have noticed a solid improvement in my arms, especially for a workout of just one week. My previously non existant triceps are beginning to show. My biceps are slightly bigger and are more defined. My chest hasn't gotten much bigger but it is more defined. But my abdominals blew me away. Its gotta be those vertical leg crunches. I used to do normal crunches in the morning and before bed, around the same amount of sets and reps as in this workout and never got any results anywhere near this. My abs are bigger, and far more defined. I know it isn't my diet, because I haven't eaten much different and if I have its been worse. Theres still that small layer of fat across the abs that I gotta burn if I want them to show more, but I am happy with them right now and that layer of fat has been the lowest its been since I can remember. [gay]Sometimes when I get out the shower I just stare at them in the mirror [/gay]

Anyway, I wanna thank you guys for the feedback on my workout. I wouldn't of started this if the Fitness Thread didn't motivate me to do so. I know my results are gonna get less and less as I go along, but I'm very happy with the outcome so far, especially for a workout that doesn't take hours to complete. I almost feel like one of those people that get paid to blatantly lie about a workout product on informercials. It feels good.

i've lost 1 month workout time because of tests/assignments/sickness/busted shoulder. Everything is behind me now and im going back it tonight with a cardio session of boxing & running with weights tomorrow.

Anyways, seeing as everyone here is a smartass and says that diet is extremeley important to gaining muscle, then perhaps someone can explain this. How do people in jail, on their shitty diets, get 20 inch arms? doesn't that imply that workouts alone can yield such results?

btw, John Stockton had 4% BF.

Anyways, seeing as everyone here is a smartass and says that diet is extremeley important to gaining muscle, then perhaps someone can explain this. How do people in jail, on their shitty diets, get 20 inch arms? doesn't that imply that workouts alone can yield such results?

Prisoners with 20 inch arms eat their inmates.

What the hell... Is that... No, it can't be... dweawer?

Damn straight it is.

How do people in jail, on their shitty diets, get 20 inch arms? doesn't that imply that workouts alone can yield such results?

Their cardio or weight loss technique is their shitty diets.
When manual labor is what you do half of the day and pumping iron is the other half, you're going to end up with those guns.

Proper diet is important to get results fast.
Prisoners don't get those guns in 3 - 6 months. More like in years which is their jail term.

It's not like they have an option to have protein shakes.

I could be wrong, but I'm not a pro at knowing this so I'll leave the actual confirmation of the following statement up to Dweaver...

But I heard cum has a lot of protein, so yeah Shadow, the inmates must be getting their proper dosage of proteins in their own version of the protein shake.

It does. My girlfriend is a vegetarian. I help balance her diet.

so is this the comedy thread now?