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#330625 - 12/07/10 10:02 AM Re: Fitness Thread [Re: pmbuko]
Da_Gimp_Pimp Offline
connoisseur

Registered: 06/23/07
Posts: 4022
Loc: Sitting down somewhere
Yeah. Nice rack....on the wall too.
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#330631 - 12/07/10 11:45 AM Re: Fitness Thread [Re: terzaghi]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Originally Posted By: terzaghi
I'd be open to specific workout routines or food/shake suggestions and I'd consider re-attempting to bulk up a little.


The basic rule if you are trying to bulk is to eat more and simplify your workout. Stick to compound exercises. Squat, Dead Lift, Bench Press (various types), Shoulder Presses (various types), Pull Ups/Chin Ups, Rowing movements (various types). Cut out virtually all isolation movements. Here is a very good exercise directory which describes what each exercise targets and how:

http://exrx.net/Lists/Directory.html

Ideally you want to keep it as simple as possible and do full body workouts every time you exercise. One simple way is to pick two pushing movements, two pulling movements and two squatting movements alternating between them each workout. For example right now my workout is 5 sets of 5 reps:

A/B
Dead Lift / Squat
Flat Bench Press / Standing Shoulder Press
Pull Ups / Cable Rows

If you are looking for a complete plan here is a similar one you could follow:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

The eBook covering this is free and linked at the bottom of the page:

http://stronglifts.com/stronglifts-5x5-ebook-download/

Here are the FAQs:

http://stronglifts.com/forum/f6/stronglifts-5x5-faq-read-before-asking-questions-3141.html

That is just one of many strength programs but all should revolve around the same basic principle of a few compound exercises preferably done as whole body workouts 3 or more times a week.

Here are some more:

http://www.hypertrophy-specific.com/hst_index.html (a modified version of which I am doing right now combined with the program above)

http://doubleyourgains.com/doubleyourgains-3-5-beginners-strength-training-program

http://exrx.net/Lists/WorkoutMenu.html

And there are many more out there but the basic concept is the same a few basic compound exercises, working out the whole body 2-3 times a week minimum either whole body every workout or A/B splits, progressive loading (increase what you lift every workout/week), cycling weights when you plateau and most important eating and resting enough.

I actually have to work out now so Iíll hit nutrition when I get back. wink
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#330640 - 12/07/10 01:24 PM Re: Fitness Thread [Re: grunt]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Thereís lots of info on exercise nutrition out there here are a couple sources:

http://www.nowloss.com/how-to-lose-weight-keep-it-off-permanently.htm

http://stronglifts.com/how-to-gain-weight-for-skinny-guys/

I drink 4-5 shakes a day because I know from the past that I canít get enough quality calories in solid food each day while exercising. Plus by doing the shakes I know Iím getting at least some good balanced nutrition throughout the day and that about 3/4s of my daily calories are already accounted for meaning I only have to worry about under/over eating for about 1/4 of them.

Pre Workout Shake one hour before workout:

-Nonfat Milk (both slow and fast absorbing proteins and carbs)
-Liquid Egg Whites (medium absorbing proteins)
-Olive Oil (fats to help testosterone production)

Post Workout Shake immediately after workout:

Apple Juice (high sugar to spike insulin speeding nutrition uptake into muscles)
When Protein (fast absorbing protein)

Regular Shake one half an hour after workout and every 6 hours after that:

-Whey Protein powder (because itís fast absorbing protein)
-Liquid egg whites (because they are medium absorbing protein and being pasteurized donít need to be cooked)
-Cottage Cheese (because they contain mostly slow absorbing protein)
-Oat Meal (slow absorbing carbs, and lots of fiber)
-Olive Oil (healthy fats which your body needs for making testosterone)
-Walnuts (healthy fats good for the heart)
-Broccoli (antioxidants and contain a chemical that lowers estrogen levels)
-Cinnamon (reduces insulin spike from eating causing slower absorption of carbs)
-Coco (Flavour, elevates mood)

Various solid meals half hour between each shake.

I always keep food with me everywhere I go so there is no way I will miss a meal. packets of salmon and tuna, jerky, meal replacement drinks come in handy if you cant cart your shakes around with you. Iíve know many guys that carried around jars of baby food.

I eat the same 4 main shakes every day because itís simple to make the same ones all the time for 8-16 days at a shot and store them in a chest freezer. I then mix them in water or tea and blend them as needed. However, be aware that if you eat a lot of the same things all the time any low grade food allergies you may not know that you have could manifest and you will have to find the offending food and cut it back. Milk, fish and nut proteins are common ones.

Also if you are going to try bulking do a couple of things first. Take pictures. Pictures donít lie mirrors do. Buy a skin caliper and tape measure:

http://www.amazon.com/gp/product/B002VAPHXW/ref=ord_cart_shr?ie=UTF8&m=A1JOKHZE1W04XW

If you find yourself going above about 15% body fat do some cutting before you try to bulk anymore.

Also understand that nothing Iím saying is written in stone. Ultimately the best way to find out what works for you is to find a simple easy to stick with program of working out and eating. Eventually tweak a little bit here and there to see what effect it has and you will be able to customize what works best for you and your lifestyle.

_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#330642 - 12/07/10 01:31 PM Re: Fitness Thread [Re: grunt]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
P.S. If you want to get bigger/heavier then Dead Lift and Squat. wink
_________________________
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#330650 - 12/07/10 04:29 PM Re: Fitness Thread [Re: grunt]
Adrian Offline
axiomite

Registered: 12/27/08
Posts: 6613
Loc: It's all about the location.
I used to weight train up till 3 yrs ago...had to move my universal to the garage after installing hardwood flooring. I did several of the excercises mentioned such as leg presses, pull downs, flys, curls ect. It bulked me up pretty quick and gained a lot of strength but I always had a problem with the abs. Anyway, I much prefer cardio exercises like bike riding which are far more beneficial to your health, imho.
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#330653 - 12/07/10 04:37 PM Re: Fitness Thread [Re: Adrian]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10398
Loc: Calgary, Alberta
To gain mass a general rule of thumb is at LEAST 1 gram of protein /lb of body weight I used to do more like 1.5-2 times my body weight and I ate a ton of food between 6000-10000 calories a day and still had to work extrememly hard to gain some mass. Getting lean mass is not as easy as many try to make it sound.
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#330745 - 12/08/10 02:16 PM Re: Fitness Thread [Re: michael_d]
chesseroo Offline
connoisseur

Registered: 05/13/02
Posts: 4829
Loc: western canada
Hey be careful of the tuna intake lads.
Mercury and all.
And be wary of those nuts too.
Aflatoxins.
And watch your beef count, which contains everything else under the sun.
Salmon? Wild or farmed?
Actually it doesn't matter much.
They all have PCBs and pesticide residues.

Be as healthy as you try, we're all contaminated already.
_________________________
"Those who preach the myths of audio are ignorant of truth."

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#330746 - 12/08/10 02:28 PM Re: Fitness Thread [Re: chesseroo]
Adrian Offline
axiomite

Registered: 12/27/08
Posts: 6613
Loc: It's all about the location.
I'm OK with that as long as those PCBs are from a natural source.
_________________________
Half of communication is listening. You can't listen with your mouth.

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#330749 - 12/08/10 03:00 PM Re: Fitness Thread [Re: Adrian]
chesseroo Offline
connoisseur

Registered: 05/13/02
Posts: 4829
Loc: western canada
Originally Posted By: Adrian
I'm OK with that as long as those PCBs are from a natural source.

Well man did create them from all natural ingredients.
_________________________
"Those who preach the myths of audio are ignorant of truth."

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#330800 - 12/08/10 07:58 PM Re: Fitness Thread [Re: Adrian]
fredk Offline
axiomite

Registered: 12/06/07
Posts: 7047
Loc: Canada
Originally Posted By: Adrian
I'm OK with that as long as those PCBs are from a natural source.

I prefer mine from Bell transformers. Top grade, they are.
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Fred

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Blujays1: Spending Fred's money one bottle at a time, no two... Oh crap!

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