The Fitness Guide

by **Jackal** on Sat Jun 21, 2008 8:34 pm

Cy, could you scan us a completed version of that workout sheet of yours? If not, no worries.

I'll scan in the ab-centered workout after work today.

by **Oskar** on Sat Jun 21, 2008 8:57 pm

I'll try to get a picture right now, and then I'll post one in the end of the summer.

by **cyanide** on Sun Jun 22, 2008 2:09 am

Jackal wrote:Cy, could you scan us a completed version of that workout sheet of yours?

I'm glad I remembered Rapidshare, because that other site sucked.

http://rapidshare.com/files/124043179/w ... 1.pdf.html

I'm only on my second week, but my goal is to basically improve every week by at least a rep. The three boxes in each week represents the number of sets. Each box contains the number of reps over the weight lifted per arm/leg. This schedule basically targets all my muscle groups, but I look to add squats and another chest workout in cycle 2. The difference between the month and cycle column is that the months go from 1, 2, 3, 4, ... while cycles go from 1-3 then back to 1, where each cycle contains different exercises. This is to shock the muscles and push them away from a plateau as they get used to the exercises (for those who don't know).

by **Dro** on Sun Jun 22, 2008 2:37 am

Oskar wrote: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 ?

EAT bro. If you want to get bigger, eat eat eat.

The best way to gain is to split your meals into 5 or 6 small meals throughout the day instead of 3 larger ones. You want to up your daily caloric intake by a good 800-1000 calories if you truly want to bulk. If you're playing a lot of basketball, you're burning a lot of calories which will make it harder to build muscle. I'm not saying you should play less basketball, but you should eat more to make up for the calories you burn playing ball.

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.

Yeah, good info. People who are bulking generally try to get 1-1.5x their body weight in grams of protein. It's not easy, and protein shakes which contain 50 grams of protein help a lot. Muscle Milk is great for bulking because it also contains a lot of calories and fat than most other protein supplements.

Creatine is a scam! They charge $50 for a tub that will last you a month. It is completely unnecessary. Spend the money on milk, eggs, fish, etc. and you'll see the results you're looking for.

by **cyanide** on Sun Jun 22, 2008 2:10 pm

Dro wrote:Creatine is a scam! They charge $50 for a tub that will last you a month. It is completely unnecessary. Spend the money on milk, eggs, fish, etc. and you'll see the results you're looking for.

How so? I bought a 1kg EAS Phosphagen container for $32 (500 grams for $20) and this'll last me probably 6 months since I'll only need to use a couple teaspoons after the loading phase. I eat and drink a lot of the foods you've mentioned, but creatine is used as a supplement and in my experience, it works very, very well. Not sure why you think it's a scam. It's probably the 2nd most popular supplement after whey protein.

by **Dro** on Sun Jun 22, 2008 2:21 pm

cyanide wrote:
Dro wrote:Creatine is a scam! They charge $50 for a tub that will last you a month. It is completely unnecessary. Spend the money on milk, eggs, fish, etc. and you'll see the results you're looking for.

How so? I bought a 1kg EAS Phosphagen container for $32 (500 grams for $20) and this'll last me probably 6 months since I'll only need to use a couple teaspoons after the loading phase. I eat and drink a lot of the foods you've mentioned, but creatine is used as a supplement and in my experience, it works very, very well. Not sure why you think it's a scam. It's probably the 2nd most popular supplement after whey protein.

Sorry, I wasn't specific enough. Yes, the tubs of pure creatine which you can buy at Wal-Mart are a good tool for weight-gain. But the "mixtures" you find at GNC, such as NO-Xplode, are a marketing scam.

By the way, how is the creatine working for you? Does it increase your energy during your workout or is it simply a weight-gain supplement?

by **[Q]** on Sun Jun 22, 2008 3:35 pm

creatine does nothing for weight gain. ive been using it on and off for the last year and it does help with energy during workouts (not like you're hyper off of caffeine or anything) and it has no or little nutritional value so it doesn't affect your weight at all. well, i take that back. you might gain a little weight (like a pound or so) from the extra water your body retains during the workout. you'll notice your muscles retaining a little more water than usual.

by **mAgoTT50** on Sun Jun 22, 2008 4:16 pm

its back too basic for me
i work out 3-4 times a week (at home)

10 min spinning
biceps 4sets of 12
sholderpress 4sets of 12
triceps (rope) 4sets of 12
bench press 4sets of 12
pull down 4sets of 12
30 min spinning

by **cyanide** on Mon Jun 23, 2008 1:59 am

Dro wrote:Sorry, I wasn't specific enough. Yes, the tubs of pure creatine which you can buy at Wal-Mart are a good tool for weight-gain. But the "mixtures" you find at GNC, such as NO-Xplode, are a marketing scam.

Ahh, see I'm talking about pure creatine monohydrate. Not mixtures, which I consider useless as well, and certainly not anything from Wal-Mart.

Qballer wrote:creatine does nothing for weight gain. ive been using it on and off for the last year and it does help with energy during workouts (not like you're hyper off of caffeine or anything) and it has no or little nutritional value so it doesn't affect your weight at all. well, i take that back. you might gain a little weight (like a pound or so) from the extra water your body retains during the workout. you'll notice your muscles retaining a little more water than usual.

Yep, creatine doesn't help you gain weight, it helps your performance in the gym, allowing you to lift that extra couple reps. Lifting extra reps = more intensity = more muscle microtears = more muscle growth. The water retention is probably what helps in terms of extra performance.

YouTube · by **shadowgrin** on Mon Jun 23, 2008 2:26 am

Question:

What to do with blisters?

I've done a week (6 days straight, 1 day off, my usual re-conditioning routine) with calisthenics and cardio to bring me back to condition for the more intensive exercises and these blisters at my feet sometimes bother me. It's not to the point that it stops me from doing the exercises but it just slows my pace down a bit, which I don't want, because of the annoying discomfort.

by **cyanide** on Mon Jun 23, 2008 5:55 am

shadowgrin wrote:What to do with blisters?

I'm not sure, but when I've had them, I usually put a band aid over it, and once it heals and I keep doing the exercises over time, my feet will get used to the poundage. I think having good quality shoes to start with is a big factor too.

YouTube · by **shadowgrin** on Mon Jun 23, 2008 6:11 am

I usually do the calisthenics with bare feet. A minute straight of jumping jacks is part of warm-up. :neutral:

Sometimes it gets so big and the fluid still hasn't popped out. I "cut" myself to drain it but the sting is still there when pressure is applied. I don't apply the band aid 'cause it heals better when it's kept dry.

by **cyanide** on Mon Jun 23, 2008 12:10 pm

shadowgrin wrote:I usually do the calisthenics with bare feet. A minute straight of jumping jacks is part of warm-up.

Use shoes

YouTube · by **shadowgrin** on Mon Jun 23, 2008 7:57 pm

Shoes, even with thick socks, are still not a guarantee though of not getting blisters. I still remember having big ass blisters after two weeks when I did cardio on a treadmill with the incline at max.

by **Patr1ck** on Mon Jun 23, 2008 9:37 pm

You basically need to cut down on the friction between your feet and socks/shoes. Make sure the socks fit your foot and don't leave any space to wrinkle inside the shoe, otherwise the sock may move around on your foot causing friction, which can create or irritate blisters. Try two pairs of socks. Try gel or silicon insoles. You can also try vaseline or talcum powser on your feet. If all else fails, cut your feet off.

YouTube · by **shadowgrin** on Mon Jun 23, 2008 10:27 pm

Pdub wrote:Try two pairs of socks. Try gel or silicon insoles. You can also try vaseline or talcum powser on your feet. If all else fails, cut your feet off.

I was relieved I got some advice until I read that. Pdub you bastard.

by **Jing** on Tue Jun 24, 2008 12:07 am

I've been wearing sports performance socks like Nike and Underarmour since last year, when my teammates noticed I was only wearing normal socks and they were getting shreaded and I was getting like blisters. Maybe those will help.

by **Jing** on Thu Jun 26, 2008 11:45 am

by **Jackal** on Thu Jun 26, 2008 7:02 pm

I took the schedule off, figured I should apply it first, then gloat about it. :lol:

I think Saturday and Sunday will be off days. By the way, with gym I dont mean weights, for now I've been doing cardio, cardio & some more cardio for muslce definition, low bodyfat percentage and those damn eluding abs.

The schedule goes in to working from 12 a.m. tonight.

by **Jackal** on Fri Jun 27, 2008 6:20 am

The abs workout I promised to scan.

I think it's pretty self explainatory, but if a translation is really needed, I'll provide one.

by **Jing** on Fri Jun 27, 2008 6:22 am

Good stuff. (Y)

by **Emiliano** on Wed Jul 02, 2008 2:01 pm

Hey Jackal... what are your experiences with whey protein? I bought some couple months ago called Grow! Whey protein and it does wonders to my training.

by **Joe'** on Thu Jul 03, 2008 11:51 am

Guys, I have a diet-related question: I'm trying to cut low on carbs, and since I have salad almost every day for both lunch and dinner, I'd like to know if any of you have any idea what a sugarless salad dressing consists of. I usually have my salad with just a little olive oil and balsamic vinegar, but I'm pretty sure that's not sugarless.

by **cyanide** on Thu Jul 03, 2008 12:15 pm

Lettuce in a salad contains extremely little calories, and the olive oil and balsamic vinegar is what fills you up. The good news is that olive oil is really good, and balsamic vinegar is probably the best dressing you can put on, so I wouldn't be concerned at all. I don't think they really contain sugar anyway, at least I'm sure olive oil doesn't.

by **Cloudy** on Fri Jul 04, 2008 12:55 am

You guys all talk about going to the gym and using equipments, such as dumbells or weights. Currently, I don't have any equipments or a gym membership yet. What do you guys recommend to gain mass and weight?

I am pretty skinny but fit. I'm wondering what exercises is there I can do to increase my upper body mass. I've been doing pushups (wide, narrow, diamond), 100 per day by sets of 15. My triceps are worked but I don't see much progress on my chest. Is this really how far home exercises can only go? Is going to the gym the only solution to GET BIG?

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