supermeatheads

[Knugget]

post-workout i believe.

[Mr Calvin Oscar]

that would make sense. thanks.

[Billy.Barbados]

I am going to start eating a little more, just need to come up with some more quick, easy, cheap things to throw into the mix.

And I'm definitely not going to be (nor do I want to be) scrawny...my body type/shape will basically not allow for it. Plus I've definitely been putting on muscle mass as I've been losing weight.

Thanks, though. HIIT is significantly more effective than regular cardio, you think?

chicken and brown rice is a gift from god himself, that's what i always cook a bunch of to eat during the week. you can mix it in a wrap and have a nice meal out of that. it isn't bad cold and taste good reheated also

distance running is going to make you store fat. in short, HIIT is much better for burning fat.

thanks. one more thing (for now): what's PWO?

post work out.

[exhausted]

casein is just the same as whey right? just mix in water?

[Billy.Barbados]

casein is just the same as whey right? just mix in water?

in simple terms; casein gets broken down much slower than whey. it's better for meal replacement than whey, but whey is better for post work out.

but yes, mix it with water. and if you don't like the flavor, adding some nesquik powder is a good option.

[fndmybetterhalf]

well...this sucks...

my left shoulder is all tweaked out for a few days, thought it'd be gone by now so tried to work some chest today...left shoulder has a deep slight sharp pain (makes my arm give out) at a certain angle...

this fucking sucks.

[Leonard Leroy]

I'm actually 160 pounds but you'd never be able to tell.

[Mr Calvin Oscar]

good forearm exercises, anyone?

[Seething Tortoise]

Hammer curls and forearm curls?

[dunkin deeznuts]

palsey forearm chest bumps!!

[kunk75]

any heavy puling works forearms. hammer curls are the best for brachi/forearm development as far as direct work goes.

good forearm exercises, anyone?

[Phyziks]

I find my back/bicep day works my forearms good enough. I have never done any direct forearm work (wrist curls etc) and I can honestly say my forearms are pretty solid.

[fndmybetterhalf]

I find my back/bicep day works my forearms good enough. I have never done any direct forearm work (wrist curls etc) and I can honestly say my forearms are pretty solid.

same.

if you are concerned about your forearms, do a couple sets of reverse barbell curls with your bicep routine

[Knugget]

[mofonyx]

good forearm exercises, anyone?

squats and deads.

[Seething Tortoise]

I fucking suck with those powerball things

Once it gets to around 7000rpm, I lose rhythmn and lose it.

[Leonard Leroy]

145>160> 155 (where I am now) 5'11

Although numerical weight is hard to nail down for me because there's always food in my stomach.

I've always had a monstrous appetite. At 145 I was eating at least 3000 calories a day. I decided to put on muscle so I upped it to 5000 and put on some fat. Then I cut back down to a little below maintenance , like somewhere below 2000-3000 calories, and now I'm back to just eating whatever I want.

I took these pics to document any changes if they happened. I was getting comments about how I went from skinny to not so skinny, which I guess makes sense. Here's what was actually going on underneath. I don't think its super impressive, but I think there's a marked enough change and I like where I am.

edit: (My nipples and belly button look like '.' )

[mrchariybrown]

looking great LL

you can definitely tell you put on some size in your arms and shoulders

[herpsky]

how to reduce protein farts?

i eat whey and i just can't stop farting. it smells like death. help please.

[mrchariybrown]

how to reduce protein farts?

i eat whey and i just can't stop farting. it smells like death. help please.

sorry no way around this.

I've experimented with this a bit ago and found that the only way to reduce the frequency and severity of farts is to lower protein consumption.

[Mr Calvin Oscar]

Monday, Wednesday, Friday

Run one mile

Bike for 5 mins

Barbell curls

Dumbbell curls

Preacher curls

Dumbbell wrist curls

Skullcrushers

Arm extensions

Benchpress

Deadlift

Hyperextensions

Weighted incline situps

Tuesday, Thursday, Saturday

45 mins on the bike

Basically, I want to get my upper-body a little bigger and reduce body fat. I'm taking some whey brotein, too. Anyone think I should change anything?

[mrchariybrown]

Monday, Wednesday, Friday

Run one mile

Bike for 5 mins

Barbell curls

Dumbbell curls

Preacher curls

Dumbbell wrist curls

Skullcrushers

Arm extensions

Benchpress

Deadlift

Hyperextensions

Weighted incline situps

Tuesday, Thursday, Saturday

45 mins on the bike

Basically, I want to get my upper-body a little bigger and reduce body fat. I'm taking some whey brotein, too. Anyone think I should change anything?

well reducing body fat is linked with your diet, so I can't really comment on that part until you post a diet.

but for the routine, I'd change a few things. I'd dedicated a day for certain body parts instead of doing all of them on each day. but if you insist on doing full body workouts, I would start off with the bench press or deadlift instead of curls.

[Mr Calvin Oscar]

actually, i usually DO start off with those two exercises.

My diet is usually something like this...

Breakfast

whole wheat bagel OR scrambled egg whites

Cup of OJ

Lunch

Hummus, Turkey, Lettuce, Tomato, Onion, and Pickle wrap

Some veggies

Maybe a chicken breast

Snack

Chicken breast or banana or apple or cereal (Fiber One) w/milk

Dinner

Chicken Breast and/or wrap (same kind)

Some fruit

Some veggies

Snack

Chicken Breast or PBJ

Also, a protein shake PWO and half of one before bed.

Yeah, usually something alone those lines...

[Mr Calvin Oscar]

Also, how would you recommend splitting up my gym days if you think I should do certain body parts on certain days? Do you mean work out one area per week? :confused:

[mrchariybrown]

actually, i usually DO start off with those two exercises.

My diet is usually something like this...

Breakfast

whole wheat bagel AND scrambled egg whites

Cup of OJ

Lunch

Hummus, Turkey, Lettuce, Tomato, Onion, and Pickle wrap

Some veggies

Maybe? DEFINITELY a chicken breast

Snack

Chicken breast and banana or apple or cereal (Fiber One) w/milk

Dinner

Chicken Breast and/or wrap (same kind)

Some fruit

Some veggies

Snack

Chicken Breast or PBJ

Also, a protein shake PWO and half of one before bed.

Yeah, usually something alone those lines...

you want some source of protein coming in for each meal (~every 2.5-3 hours)

Also, how would you recommend splitting up my gym days if you think I should do certain body parts on certain days? Do you mean work out one area per week? :confused:

people like splitting body parts up differently. but this is what I like:

day 1: chest, shoulders, abs

day 2: legs, triceps

day 3: back, lower back, traps, bis, abs

[Phyziks]

^ That's good stuff.

I'm on a 4-day split.

- Chest and Triceps

- Shoulders and Abs

- Back and Biceps

- Legs

And in between I either rest or have a cardio day. I have also started doing 20+ minutes of cardio after the workout to start up my cut.

[mrchariybrown]

^ That's good stuff.

I'm on a 4-day split.

- Chest and Triceps

- Shoulders and Abs

- Back and Biceps

- Legs

And in between I either rest or have a cardio day. I have also started doing 20+ minutes of cardio after the workout to start up my cut.

I really wish I could do 4 days a week, but last time I tried my body couldn't handle it. I can't physically and mentally recover fast enough

[dizzle]

Barbell curls

Dumbbell curls

Preacher curls

Dumbbell wrist curl

This is also a lot of exercises for ur biceps which is a pretty small muscle, especially if you are doing multiple sets. I would do 2 of those per workout and switch it up every once in a while.

[Billy.Barbados]

Monday, Wednesday, Friday

Run one mile

Bike for 5 mins

Barbell curls

Dumbbell curls

Preacher curls

Dumbbell wrist curls

Skullcrushers

Arm extensions

Benchpress

Deadlift

Hyperextensions

Weighted incline situps

Tuesday, Thursday, Saturday

45 mins on the bike

Basically, I want to get my upper-body a little bigger and reduce body fat. I'm taking some whey brotein, too. Anyone think I should change anything?

for mass you need high weight/high reps. HIIT is better for burning fat, takes less time too .

bodybuilding.com is an excellent source for training information and exercsises, check it out and you'll easily be creating splits and perfecting your diet. the greatest muscle to exercise is your mind.

actually, i usually DO start off with those two exercises.

My diet is usually something like this...

Breakfast

whole wheat bagel OR scrambled egg whites

Cup of OJ

Lunch

Hummus, Turkey, Lettuce, Tomato, Onion, and Pickle wrap

Some veggies

Maybe a chicken breast

Snack

Chicken breast or banana or apple or cereal (Fiber One) w/milk

Dinner

Chicken Breast and/or wrap (same kind)

Some fruit

Some veggies

Snack

Chicken Breast or PBJ

Also, a protein shake PWO and half of one before bed.

Yeah, usually something alone those lines...

make sure you get enough protein, and having a banana with your PWO is good to replenish carbs.

Also, how would you recommend splitting up my gym days if you think I should do certain body parts on certain days? Do you mean work out one area per week? :confused:

something common is; back/bi, chest/tri, shoulders/legs.

a good thing would be: monday-back/bi, tuesday-HIIT, wednesday-chest/tri, thursday-HIIT, friday-shoulders/legs, and sunday-HIIT to give your legs a break on saturday. that's a good schedule, couple it with a nice diet and you'll be on your way to achieve the physique you want.

[Billy.Barbados]

This is also a lot of exercises for ur biceps which is a pretty small muscle, especially if you are doing multiple sets. I would do 2 of those per workout and switch it up every once in a while.

exactly.

you don't need many exercises for the muscle you're trying to work, the key is form and pushing yourself.