The Fitness Guide

[Drex]

I've been eating a lot healthier for the past month compared to last year. I've been playing basketball too, 3-4 times per week. I hope to see results some time soon.

[Jackal]

Interesting about mixing up protein powder. Is it possible the body gets used to a particular brand even though it's pretty much the same stuff? Kinda like drinking one brand of milk over another?

I've heard from a couple of people that it is smart to mix it up from time to time, makes a little sense I guess. Like the whey I'm using right now, it has a lot less of certain vitamines compared to the EAS (no fret, I make up for it with my own capsules), so I'm guessing there is somewhat of a difference in ingredients. This one has less calories compared to EAS as well. (Maybe due to the missing vits?)

But yeah, it's just something I'm trying...let's see if it's actually true or just a myth that your body gets used to a certain formula.

Now I'm really curious about this muscle milk thing. And good to hear Drex, summer is coming around...I hope to be able to play some basketball sometime soon. (Btw, the summer coming around should be motivation enough to hit the gym fellows.)

[[Q]]

Muscle Milk is one of the more popular brands here in the US. They even sell individual pre-mixed Muscle Milk packs at convenience stores like 7/11. You should try it out if you can. I'll definitely give it a spin when summer rolls around.

[Jackal]

Need motivation? Fall in love and have her leave you.

'Nuff said. Bitch.

[Drex]

Damn.


Stop bragging, dude. You're making me feel bad

[cyanide]

Dayumn o.O

Not you Drex, I meant Jackal.

[Jackal]

Last one for a while, as I mentioned before I've really been trying to get rid of the stomach. Let's just say it's not easy.

[Joe']

You really need to stop posting these kind of pictures, man.

No, seriously, you've done one hell of a job. How much weight have you lost overall?

You still need to work on your chest and abs, but you're getting there. Barbell pullovers and butterflies are very efficient for the chest, dips and flyes also work. Can't help you with the abs, I'm not very keen on doing them.

On a side note, I've been working out the past couple months and I'm happy to announce I got back to 175 lbs. last week. Couldn't feel better, I also grew another half inch since September.

[Jackal]

Yeah, I'm intensifying the focus on my middle section given my arms and legs are pretty decent as of now.

The stomach is what really pisses me off. I hate working on it. Hate.

I've also upped my cardio to get rid of excess fat, so let's see how it goes. As of now, I've lost a total of 19 KG's.

[cyanide]

Getting rid of those last pounds can be accelerated with a good combination of diet, cardio, and weight training. I was actually <this> close to becoming a personal trainer last month before I got a job with a prestigious web design company, so a couple of things that would be awesome to know are:

- law of progressive overload

- periodization
((Here's part 2 of the article)

The first link is actually in a Q and A form, so it covers a lot of really good bodybuilding facts and info. It basically gives a really good overview of how to shape your body and understand how and why.

T-nation.com is actually a really good site, so that's another site I should throw out there.

[Jackal]

So...I'm looking to get back in to the full swing of things after a week of (semi) inactivity...

Is anyone else making any progress? Any tips you guys want to share or stuff you guys wanna know? Come on bitches, the summer is around the corner!

Random Christian Bale picture:

[Oskar]

I've been doing progress, too. I actually got a thread for that as you know. Though, about body building, I've done it since last September, now I got kind a nice biceps and a sixpack, though I need to work on my chest. I also don't go like.. Bigger from sides, y'know what I mean.. Like, when you watch athletes, you can see they go like wider, the upper to wider. Like this. Any tips how to get myself.. basically, bigger ?

One more problem, I weight just 50 kg's, but I'm 170 cm tall. Therefore, I eat a lot and train everyday. I've been weighing 50 kg's since I was like 165 cm's tall, I just don't get weights. Like I asked earlier, any tips ?

[Jackal]

If you're eating a balanced diet and are still remaining lean, you might want to cut back on your cardio and focus more on weights (heavier weights, less reps) and perhaps weight gainers? Safe ones from your sportstore.

That's all I can think of, I can't be too sure to be honest, I've never had the problem of not gaining.

[Oskar]

So, you suggest Harder and less instead of Easier and more ? I should actually try that. Thanks.

[Jackal]

Perhaps heavier and less (till failure) instead of lighter and more reps is more acurately put.

Before you start, you should take a picture of your "start phase", this way you'll be able to see which parts need improvement and seeing the improvement will also motivate you to keep going. Cyanide serves as good motivation too.

[Jing]

Been taking a week off after owning myself and my ankle... Was trying to lower the fat down by running at night and hitting the gyms in the morning. Now that can't run anymore (my ankle has been swollen for over a week now), what should I do in place of the running.

Plus does that muscle milk or protein stuff actually work? Cause hell if it gives me a boost with working out, I'm all for it.

[Jackal]

How did you end up injuring the ankle? If it's been swollen for a week already, I wouldn't suggest putting any pressure on it, let it heal fully to be able to get back to your normal routines.

But to remain active, you could keep at the weights (seated)...so maybe try doing that.

What else do you do to burn fat? Only running?

Regarding the protein, it doesn't boost your performance while training, protein actually helps rebuild the muscle tissue you're breaking while training. You're thinking of creatine, I can't tell you if it does or doesn't work, I don't use creatine. I think that's used to "bulk up", and I'm looking to get more lean...so I don't need that in my regimine. If you do decide to use supplements, I suggest EAS. I use their protein (although I'm off it right now, doing more cardio), their stuff tastes best.

[Jing]

Well I was at ultimate frisbee practice with my summer club team, and I made an in-cut, and then I planted with my left leg and as I was cutting out I must have slipped on the wet grass, cause my left ankle bent under me, and there was this loud cracking sound. After X-rays they said it was like a minor chip/fracture with a severely sprained ankle. Wearing aircast right now, very uncomfortable.

I mean I hit the weights everyday, been working on abs majority of the time, but haven't seen like superb improvements. This past semester made me realize how out of shape and weak I was so I'm trying to improve on that. I guess I'll head over to GNC tomorrow to check out some drinks, maybe Muscle Milk or that EAS think you are talking about. But this semester I've gotten more of a beer-belly from constantly drinking with Bros and teammates, and man you are right, doing ab stuff are just a pain in the ass.

[Jackal]

There was actually a really great ab centered workout in the latest (Dutch) issue of Men's Health that only involves dumbbells and no sit ups whatsoever.

But the secret to visible abs is a low bodyfat percentage. That in turn means more cardio, which you are incapable of doing at the moment, so that's a major set back (for now). Hmm, I think I'll scan in ab workout tomorrow, it sounds perfect for your situation.

Good luck recovering from that injury btw.

[Jing]

I'll get to learning Dutch by tomorrow. Thanks

[Jackal]

They are pictures, dumbass.

[Drex]

Is anyone else making any progress?

I've been eating healthier like I said, not following any strict diet and playing ball like 3 times a week. I've lost 6 pounds *cries*

[Jing]

They are pictures, dumbass.

Hey, for I all knew about the magazine, there could be instructions or descriptions.

[Joe']

I gave up working on my abs weeks ago, as soon as I noticed I wouldn't get any visible results if I kept drinking beer almost every night. I had to choose between a six-pack and, well, a six-pack... and I just can't give up beer.

I'd like to check out that ab workout, though, so if you can scan it that'd be great.

Anyway, I've gotten bigger around my arms and chest, even though I gained quite a few pounds. I started playing basketball again to increase the amount of cardio. I'm trying to burn the extra fat in my thighs/butt area.

On a side note, a question to you American (and Canadian) fellows: I'm gonna try out for the one American football team here in Milan this coming August.

Some of you know I already tried out last year and didn't make it because of being way too lean/thin/weak (I weighed at just under 165. I'm about 180 now). I got pwned by dudes way shorter/smaller than me because they weighed at least as much as me. The only guy who weighed more than 10 lbs. less than me was the quarterback.

Now my question is, given I don't know yet what position I'm gonna play, (most likely offense, though, probably RB or HB/FB) do you suggest I bulk up/get bigger or get thinner yet still strong? What's the average weight of a high school/college football player (consider I'm a little over 5-11) and what's the typical physique for said individual?

[cyanide]

Now that I've moved and is currently working for a good design company, everything's stable, and I'm currently undergoing a structured training schedule. I designed my own training log and I'd like to share the pdf for you guys to use and photocopy for your own training purposes:

http://www.2shared.com/file/3472447/64b ... plate.html

Once it loads, it's that tiny link at the bottom right hand corner that says "save to PC."

Is anyone else making any progress? Any tips you guys want to share or stuff you guys wanna know? Come on bitches, the summer is around the corner!

Following the law of progressive overload, I'm just basically going to bump up my intensity/weight/rep every week and track it, and see where it takes me a few months down the road. I'm at 190 lbs and it's just so difficult to reach 195 lbs, so I'm hoping I can reach that in the coming weeks/months.

Any tips how to get myself.. basically, bigger ?

You want to get wider, and the way to get wider is to basically work on your pecs and back while keeping a slim waist. That'll give you a prominent V-shape figure. As Jackal said, you gotta get bigger.

Before you start, you should take a picture of your "start phase", this way you'll be able to see which parts need improvement and seeing the improvement will also motivate you to keep going.

For sure. Also a good way is to put up your before and after picture if you've already made progress, and just improve on the after picture.

Regarding the protein, it doesn't boost your performance while training, protein actually helps rebuild the muscle tissue you're breaking while training. You're thinking of creatine, I can't tell you if it does or doesn't work, I don't use creatine. I think that's used to "bulk up", and I'm looking to get more lean.

That's right. Protein is the worst energy source, while carbs is the best. The thing is, there's simple carbs and complex carbs. Knowing and understanding the glycemic index allows you to pick the right carbohydrate foods to control your insulin levels and metabolism. Knowing how to control those variables is crucial for building or losing weight.

Creatine is great for performance, as in boosting intensity. It has a bigger impact on bulking rather than cutting, but a lot of athletes and lifters use it as a supplement.

I suggest EAS. I use their protein (although I'm off it right now, doing more cardio), their stuff tastes best.

EAS rocks. I bought two 5lbs containers of strawberry whey protein and creatine (EAS calls their product Phosphagen). I'm not planning on going on the creatine till a couple more weeks or so.

But the secret to visible abs is a low bodyfat percentage.

Damn straight. And the way to the low body fat percentage isn't just in the gym, but it's also in the kitchen.

Now my question is, given I don't know yet what position I'm gonna play, (most likely offense, though, probably RB or HB/FB) do you suggest I bulk up/get bigger or get thinner yet still strong? What's the average weight of a high school/college football player (consider I'm a little over 5-11) and what's the typical physique for said individual?

5'11" is average height, and a lot of football players are generally built or heavyset. I'd say you're big enough for now, so it's just more about conditioning, getting ready for game shape which means lots of running. I'd throw in weight lifting too, but no need to go all out if you're just getting back into it.

And I'd ditch the beer. Nothing blows up a gut and slows down metabolism faster than alcohol.