The Fitness Guide

[Nick]

Well fuck me dead, i'm never having juice again.

Guess i'll have water as it's substitute. Probably a lot healthier, and should've been doing that from the start anyway.

[Jackal]

The only juice I have is the three oranges I squeeze for myself every morning. At the end of the week I treat myself to a glass of fizzy coke just to put the body to unbalance.

For the rest, water is my friend.

[Matt]

glass of juice and coke or whatever have comparable sugar levels. The only advantage of juice is that it still has some vitamins.

[Oznogrd]

Real juice (not talking bout the minute maid crap) has antioxidants, vitamins and all that good stuff...there's a study now thats showing 3 serving of fruit juice a week will help prevent cancer (thanks to the antioxidants) go figure....

[Jackal]

I have juice 5 days a week, on Saturday I sleep out so no need for the juice & on Sunday is the day I sin.

[BZ]

http://www.youtube.com/watch?v=nTczMKtmvdQ

Interesting video imo... for people who know about Brock Lesnar. For a guy his size, I don't think that's his full training routine.

And a question for people who have used creatine.. should I use that or Whey Protein powder? I've heard some negative comments about creatine from people at the gym, who says that diarrhea problems persists for a bit for the first few weeks that you use it. Dunno if it's really a stupid question, since I don't know that much about bodybuilding.

[Jackal]

How come in that video they don't show a chapter called "The Drugs"?

In any case, I've been told whey powder is better than creatine, I don't recall all the +'s & -'s, but it's what I've been using as of late...so in other words, don't take my word for shit.

[cyanide]

Comparing whey protein and creatine is like comparing apples and oranges. They're two different things, but they're both highly regarded supplements.

Whey protein should be taken with water after a workout because your body needs protein right after a workout. I haven't taken creatine in a while, but when I was using it, I didn't have any side effects simply because I drank lots of water, but it gave me really surprising strength when I was in the gym, at one point doing squats twice the weight I was doing the week before.

[Matt]

there's a study now thats showing 3 serving of fruit juice a week will help prevent cancer (thanks to the antioxidants)

or you can drink tea, which also has antioxidants & no sugar.

Ok, i just blew some chunks from my protein shake.

[BZ]

In response to cyanide and Jackal's response to my question earlier, looks like I'll stick to my Whey Protein for now, I'll give creatine a shot sometime in the future (though it almost seems like a man's legal steroid ). Thanks for the help.

[[Q]]

I've actually tried creatine. i have a tub of it in my pantry right now. I just haven't had much time to work out, so I'm off it. but it does work, you just have to stay on it. from what I understand your body makes creatine already but you're just adding more to that. all it really does is it gives you a little energy for a workout and it lets your muscles retain water for longer periods of time.

[Fenix]

Creatine is great, but it allows me only short term improvements in strength. Body gets used of it very fast.

Anyways, I'm at around 175 pounds and 8.5% BF. There are improvements in my chest and biceps is finally catching up the size of the triceps. Chest area is not lagging anymore, so I can select a new muscle group to really push to its limits - legs. I decided to do a split, so I added calves to my chest day and will be doing the rest of the legs on a seperate day. I can't do the traditional squats due to my back, so I'll have to compensate it with leg press and the hack squat machine. I expect to see some serious improvements in the next couple of months.

[Oznogrd]

Creatine made by the body is only used in the first 3 secons or less of an exercise...great for power/strength...wont make a huge difference on antyhing long by using it. The whey protein is just a good way to increase your muscle mass through macronutrient percentages in your body witout having to jack up your cholesterol by eating massive amounts of meat

As for the antioxidants in tea: everything has different antioxidants that do different things...I personally have not analyzed the study yet to see which ones are used and which ones are in tea and which ones are in juice and certainly dont have the energy to look it up currently. And also, being from the southern part of the US...Tea without sugar is a crime against humanity....ok maybe not humanity but a 1/4 of the country at least

Its funny, this kinda shit is my major in college, you'd think i'd actually be learning something speaking of which i have a lab report to do that i havent done yet due tomorrow...shit...*runs off*

[Matt]

Fenix you bastard, what are some good chest excercises?

[Fenix]

I already explained my chest routine (I'll do it for another month and then change it so that muscles don't get used of the same excercises). You should almost always build your chest routine around bench press which should also be the first excercise you do (I added 'almost' because you have to replace bench press for couple of months per year simply because chest gets used of doing it). I first do a warm up with 15-20 pushups, followed by two sets of 15-12 reps and three sets of the real shit (8-6 reps). I recommend you to always use help of another guy when doing serious training on bench press. Only this way you will be able to push maximum out of your muscles, simply because it will allow you to do reps your body cannot do anymore on its own.

[---]

Finally I can start working out. I was walking back from a friends house when I saw a garage sale sign so I went in and checked it out, and I offered the guy NZ$100 for all his fitness equipment and he took it. He also gave me some advice (he's a kickboxer thats just stopped training). I got like 110KG worth of weights in all different sizes, a whole bench, an exercycle thing, a power meter thing that you push to measure your strength, heaps of skipping ropes, 2 barbells, a curved barbell thing, two sets of dumbbells, a bendy bar thing, those things you squeeze (hand grips?) and the clips for the weights. I can't wait to start, but right now I think I'm too weak to do anything to vigorous.

I can't believe I spent almost twice that much for my original bench alone. Anyway, if I was to do Fenix' chest routine he just mentioned, for someone my sixe (5"7, 135lbs), how much would I aim to bench on the first series of exercises and the second? (eg. Xlbs 12-15 reps, Xlbs 6-8 reps)

Someone on some fitness site said my weight and a half, but there is no I can bench like 200lbs 6-8 times. Am I really that weak or is that a mistake?

Thanks

[Oznogrd]

You have to build up like everything else. You need to get a friend to help ya nd find your current max. Then as you continue your program you could start at 60-65% of your max and slowly build up during your training cycle until eventually you're doing a set thats like 4x4 (85%) 3x2 (90%) 2 x 1 (95%)...at the end of your training cycle, do your max again and if you did it right, your max will have gone up. i'm not sure of the exact numbers but look some stuff up online i'm sure its there.....

[cyanide]

Someone on some fitness site said my weight and a half, but there is no I can bench like 200lbs 6-8 times. Am I really that weak or is that a mistake?

Thanks

First off, congrats on getting a great deal on the weights! I'm actually still kinda resentful for paying a lot of money for my bench, but oh well.

As for bench pressing, no, it all depends on your strength and how slowly you push up/down. There's no mathematical formula, but it's something you need to experiment with first. Start with lighter weights until you reach the weight that you feel you can only do 6-10 reps with. Gradually, you'll slowly bump the weight up as you gain muscle/strength.

[air gordon]

adding to what illini already said-

real orange juice, not the stuff you find in juice boxes like Capri sun, has naturally occuring sugars, unlike soda-pop, so don't be afraid to drink a lot of orange juice- it is good for you. there are some "name" brands juice companies that do have low sugar versions btw

if you're looking to pile up on antioxidants- buy saffron and bay leaves- those 2 have the highest antioxidant count amongst the herbs and spices (read that it mens health issue )

of course i'm not an expert but for those taking supplements- whether it be a protein supplement, a dietary supplement, etc... just be careful. most of the stuff available in the market is not FDA approved. it has yet to be determined the long term affects on the body .

maybe 8 yrs back there was this popular dietary/energy supplement called "Xenodrine". i do have a friend who owns a store similar to GNC and he recommended them to me. little did either of us know this little wonder drug had "ephedra"- which currently is banned from being sold because of the severe side effects and even ephedra-related deaths(yikes!)

and last year i started taking another energy/dietary supplement called "Zantrex". i think maybe some of you have seen their commercials. well at least in the states. now this drug is ephedra free

i was taking this for about 3 months- 1 in the morning for an energy boost then sometimes one before a workout. i was working out 3-4 times a week, doing cardio twice during the week, and playing in a basketball league on the weekend

i went in for myyearly physical and my doctor told me i had an unusually high blood pressure count, considering all the exercising i was doing. i wasn't eating like a pig either. take a wild guess what was raising my blood pressure- the Zantrex

i got off the drug and 1 month later my blood pressure count was back to being at good level.

ever since then, i've pretty much gone the all natural route. occasionally i'll have a "boost" or "ensure" if i'm too busy at work to take lunch (just to get the calories/protein/etc). after workouts- i eat either chicken breast(not dweaver style) or fish.

maybe i may not get the size gains as some others but now i'm no longer unknowingly putting bad stuff into my body...

be careful and smart- long term health is more important massive biceps and triceps

[hipn]

How many should I do ab excercises a week? Everyday? Every other day?

What exercises should I do? I tried crunches, but even after 20, I can't feel anything, except for my abs starting to feel "tired". No burn.

Also, should I do situps instead?

[Oznogrd]

you can do ab stuff every day you just cant overdo it. Also try holding a weight or med ball while you do the crunches, maybe you'll feel that burn.

[[Q]]

what works for me are speed crunches where I have to get my hands past my legs or do crounches with your legs up off the ground.

[Matt]

i hate doing ab work......i hate it so much that i'm just gonna get the Ab King Pro. I did the 220 degree range of motion as they have on the ads and that offers an excellent workout and damn near immediate results.

As far as what Gordon said...... alot of supplements that are offered/recommended by the "experts" i.e salesmen are banned in Australia, so i can imagine that they can't be too beneficial.

[Jackal]

I've been consistantly been working out for the past two months, really keeping routine this time. 4 to 5 days I'm at the gym, 3 days I do the HGM program provided by Men's Health (Phase 1, almost complete) and I'm seeing some significant changes. Ofcourse that could just be my eyes playing tricks on me, but I do know I feel a lot better. By 5 p.m. I used to be quite beat, now I feel more energized for a longer period of time.

I try to eat clean (breast meat, turkey), salads and lots of fruits. I haven't started protein shakes yet, but that's only because I'm quite broke at the moment. Very broke.

Anyways, in a previous thread created by Shadowgrin (about bulking up fast), I read a comment by VanK where he wrote that Christian Bale is the person that inspired him to start working on his physique. I never got that to be honest, I figured I didn't need to look all bulky and toned, I never understood that people do it for themselves, not for others.

Like VanK was inspired by Bale, I was inspired by an Indian version of Christian Bale, Hrithik Roshan. That guy's physique is what really drives me to do one more rep, just one more after that and one more after that.

I've read how he keeps in shape & it's basically eating clean, doing lots of cardio, 40-50 minutes of weights & swimming/running on off days.

So, that's basically how I've molded my program, 3 days HGM, 2 days I swim at the gym. It's something I can and am willing to do. Running just bores me and it's way too cold for my liking.

Anyways, here's a picture of him...



A clip.

The clip is taken from in Indian movie, I'm sure it'll be poked fun at and all, but I don't give a shit to be honest. The movie blew, but the guy kicked ass. There were rumours few months ago he'd be Rambo's successor in the new Rambo movie, but that's just what they are, rumours.

Basically wanted to share my program/inspiration with you guys.

[cyanide]

Good stuff! You're definitely on the right track, and major props on being able to be consistent. Yeah, feeling better is one of the highlights of working out. It's not just looking good, but it's also feeling good and healthy.

I haven't been using a role model to work out after since I'm working on a before/after picture for myself, but it was Edward Norton from American History X that gave me lots of inspiration.