EPTOn May 30 2009 09:41 decafchicken wrote:
p.s. sorry for using this as a blog lol
p.s. sorry for using this as a blog lol
Keep updating, it keeps me (and I'm sure others too) motivated.
TL Fitness Initiative (Weight Loss/Gain) - Page 33
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Bockit
Sydney2287 Posts
Keep updating, it keeps me (and I'm sure others too) motivated. | ||
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Energies
Australia3225 Posts
My self projected ETA of a shredded body for my current goal is 8 weeks. (I'll post 'after' photos on the 1st of August regardless of my condition) - At which point my goal will be changed to getting big! Current situation - Diet. Breakfast (6am) - 4 egg whites, 1 whole egg, scrambled. Mixed with 1/2 cup of rolled oats. 1 slice of wholemeal bread with cottage cheese. Supplements: 400mcg Chromium Picolinate (Regulates insulin levels) 1000mg L-Carnitine (Energy boost, fat metabolism) 9:30-10:00am - High fibre salad (celery/carrots/cucumber etc) with a small canned salmon/tuna. Supplements: 3000mg Fish Oil Lunch (12-1pm) - Brown rice with a side of either fish/canned salmon/chicken. Supplements: 3000mg Fish Oil 3-4pm - Protein Shake 5-6pm - Pre-Workout supplements - No calories. Creatine/NO Xplode, sometimes an espresso. 8-8:30pm - Post-Workout - Protein Shake Dinner (9-9:30pm) - Rice with a side of either fish/chicken/steak OR - Home made meal replacement shake. (40grams of Why Protein, 1 small banana, 1/2 cup rolled oats, 1 tablespoon of peanut butter, milk & Ice) All into the blender. With a slice of toasted wholemeal bread and cottage cheese if I still hungry 6-8 cups of green tea throughout the day. I gauge it at 2000-2500 calories a day. Current meal plan is super boring, but its gotta be done. *twitch*. Exercise Monday - Bicep/Tricep - 10 Min Swim Tuesday - Upper Back - Core - 10 Min Swim Wednesday - Lower Back - Legs - 10 Min Swim Thursday - Rest Friday - Chest - Core - 10 Min Swim Saturday - Shoulders - Traps - 40 min Jog Sunday - Rest And I spend about 5 minutes in the sauna and 10 Minutes in the spa every day relaxing my muscles after each workout. -- I'm starting to rethink my exercise plan. Any suggestions? Mon/Tues/Wed/Fri/Sat are the days I can workout. | ||
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RowdierBob
Australia13241 Posts
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decafchicken
United States20060 Posts
You need to add legs into your workout, and go for longer in your cardio. When doing indurance you dont hit the fat burning zone till about 20-30 minutes in iirc. i've never swam before for exercise so i'm not really sure about that. But yea definitely add some lower body into your workout. | ||
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xJacky
China375 Posts
On May 30 2009 20:24 Energies wrote: Progress report, I am really close to my goal, quite exciting! My goal after my weight loss goal was to get visible abs. I have combined that goal with getting bigger - lean. My self projected ETA of a shredded body for my current goal is 8 weeks. (I'll post 'after' photos on the 1st of August regardless of my condition) - At which point my goal will be changed to getting big! Current situation - Diet. Breakfast (6am) - 4 egg whites, 1 whole egg, scrambled. Mixed with 1/2 cup of rolled oats. 1 slice of wholemeal bread with cottage cheese. Supplements: 400mcg Chromium Picolinate (Regulates insulin levels) 1000mg L-Carnitine (Energy boost, fat metabolism) 9:30-10:00am - High fibre salad (celery/carrots/cucumber etc) with a small canned salmon/tuna. Supplements: 3000mg Fish Oil Lunch (12-1pm) - Brown rice with a side of either fish/canned salmon/chicken. Supplements: 3000mg Fish Oil 3-4pm - Protein Shake 5-6pm - Pre-Workout supplements - No calories. Creatine/NO Xplode, sometimes an espresso. 8-8:30pm - Post-Workout - Protein Shake Dinner (9-9:30pm) - Rice with a side of either fish/chicken/steak OR - Home made meal replacement shake. (40grams of Why Protein, 1 small banana, 1/2 cup rolled oats, 1 tablespoon of peanut butter, milk & Ice) All into the blender. With a slice of toasted wholemeal bread and cottage cheese if I still hungry 6-8 cups of green tea throughout the day. I gauge it at 2000-2500 calories a day. Current meal plan is super boring, but its gotta be done. *twitch*. Exercise Monday - Bicep/Tricep - 10 Min Swim Tuesday - Upper Back - Core - 10 Min Swim Wednesday - Lower Back - Legs - 10 Min Swim Thursday - Rest Friday - Chest - Core - 10 Min Swim Saturday - Shoulders - Traps - 40 min Jog Sunday - Rest And I spend about 5 minutes in the sauna and 10 Minutes in the spa every day relaxing my muscles after each workout. -- I'm starting to rethink my exercise plan. Any suggestions? Mon/Tues/Wed/Fri/Sat are the days I can workout. no ab workouts? 0-0 | ||
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zizou21
United States3683 Posts
thats a crazy meal plan man, i dont kno how ppl do that shit ;< | ||
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Energies
Australia3225 Posts
I do legs on Wednesdays. It destroys me. I've noted 'Lower Back - Legs' because I do about 5 sets of dead lifts after my squats. I think the formula for protein intake is 1g per lb of bodyweight to maintain. 1.5-2 if you're bulking. Regarding the cardio, you're right it usually does take about 20 minutes for your body to start burning fat, but I believe that's straight out cardio, as your body will not switch from burning carbs to burning fat for the first 20-30 min. But If you do your cardio after a workout, you'll be burning fat immediately as your workout would have already burnt all the carbs in your system. The 10 min swim is to release the lactic acid in my body more than anything, but yeah it's post workout so it probably still burns a bit of fat. I have actually purposely limited my cardio, my protein intake is pretty good 160-200grams of protein a day, the problem is that I spend about 3 hours at the gym 5 days a week, I would much rather take a little bit longer to burn the fat, than risk my body deciding that those juicy quads or lats could make a good meal. | ||
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Energies
Australia3225 Posts
I've called it core. I've got it down as Tuesday and Friday but I do some sort of abs exercise almost daily after my workout. | ||
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maleorderbride
United States2916 Posts
However, I still drink about 4 drinks several days per week and my diet still needs work. It has improved though. I am actually in San Diego right now having flown in for a marathon that is tomorrow morning! ;p Wish me luck! I really only hope to do the half-marathon, but depending on how terrible I feel I might just continue for the full 26. | ||
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Energies
Australia3225 Posts
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thedeadhaji
39489 Posts
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sexsexpussyhair
Canada133 Posts
The front squat is as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments. Back squats has significantly higher spinal-compressive forces and greater torque on the knees. Another point for front squats is improved hip mobility. Since they force you to keep an upright position, you're allowed to achieve a greater range of motion. This means your glutes, hams, and quads are working harder. I have always done front squat, it is also much more effective in terms of recruiting abs, that doesn't mean you don't have to do ab work outs. ps, front squat is much harder to do, requires more core stability and control, and you squat a little bit less than what you normally can with back squat. ![[image loading]](http://img6.imageshack.us/my.php?image=image002l.png) ![[image loading]](http://g.imageshack.us/img6/image002l.png/1/) | ||
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Energies
Australia3225 Posts
You're definitely right though, it's amazing how tense your abs become doing them. | ||
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psion0011
Canada720 Posts
On May 31 2009 09:40 sexsexpussyhair wrote: For y'all who do squats, do front squats don't do back squats. Front squat is superior in every aspect except in the case of powerlifting and i'm sure none of you guys do powerlifting and squat 800+ lbs. The front squat is as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments. Back squats has significantly higher spinal-compressive forces and greater torque on the knees. Another point for front squats is improved hip mobility. Since they force you to keep an upright position, you're allowed to achieve a greater range of motion. This means your glutes, hams, and quads are working harder. I have always done front squat, it is also much more effective in terms of recruiting abs, that doesn't mean you don't have to do ab work outs. ps, front squat is much harder to do, requires more core stability and control, and you squat a little bit less than what you normally can with back squat. Box squats are way better for the average person because you recover much, much faster and can get more volume in (especially important for beginners). I do free front and high-bar back squats as well as box squats (low bar ofc) and if I were to recommend one to someone new it'll be box squats. | ||
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zizou21
United States3683 Posts
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seppolevne
Canada1681 Posts
Age: 20 Height: 6' Current Weight: 170 Goal Weight: 170, just tighter Starting Date: May 31 Goal Date: June 31 | ||
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SolaR-
United States2685 Posts
and why would you do squats to work your core? that is what core work is for. | ||
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SolaR-
United States2685 Posts
On May 31 2009 12:46 zizou21 wrote: for dumbbell squats is it better to hold them down by your side or kinda hold up them up (near neck level)? sides, but i would suggest doing squats with the barbell. Dumbells will not put enough intensity on the body as squats with the barbell will. You simply cant do enough poundage with dumbells and plus you will need a strong grip in order to hold heavier dumbells for long periods. Squats are important for overall bodygrowth not just legs and lower back. The back squat puts so much intensity and strain on the body that it increases testosterone levels and will assist in overall body growth such as the chest and arms. | ||
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sexsexpussyhair
Canada133 Posts
On May 31 2009 13:21 CultureMisfits wrote: eh, if you have well trained and flawless form, nothing beats the back squat imo. The back squat with barbell is the absolute BEST exercise for obtaining mass. For certain people the front squat can be bad on the knees and you also have to concentrate on the position of your arms so that the elbows stay high and do not come in contact with the knees. and why would you do squats to work your core? that is what core work is for. have you even read what i posted??????? flawless form and perfect form makes no difference at all, the whole reason of putting weight in front of you is to force core stability and build core strength. all that stuff i have said is backed by actual scientific research done by the university of florida and published in the journal of strength and conditioning research. http://www.ncbi.nlm.nih.gov/pubmed/19002072?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum you can keep doing back squat all you want, i'll do my front squat. | ||
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sexsexpussyhair
Canada133 Posts
On May 31 2009 11:14 psion0011 wrote: Box squats are way better for the average person because you recover much, much faster and can get more volume in (especially important for beginners). I do free front and high-bar back squats as well as box squats (low bar ofc) and if I were to recommend one to someone new it'll be box squats. no box squat is extremely dangerous for hips, leave it to the power lifters and definitely not for begininers. Charles Poliquin on the box squat: "The problem I have with box squats is that their application is limited to powerlifting. The reason being is the goal of powerlifting is to lift the highest amount of weight for the shortest amount of distance within the rules. Essentially in the box squat, your shins don't travel forward. Now I don't know of any sport where the shins don't travel forward for propulsion. So the mechanics of the box squat aren't found in sport. Also, any sort of restricted movement pattern tends to change soft tissue integrity. One thing you'll find with people who do a lot of box squats is that they're abnormally tight in the piriformis muscle, for example. In sports where you have to change direction a lot, the box squat will actually decrease your power because you won't be able to use those muscles efficiently. Finally, most of the athletes I have are highly paid. There's a risk when doing box squats of the athlete bouncing on the box due to lack of concentration. The trauma that can result on the sacral vertebraes could be tremendous. There are just better alternatives. If you're a powerlifter, they're great. If you're any other type of athlete, stay away from the box squat. Now, as far as bodybuilding is concerned, you can inject box squats sparingly into the training process. They will hypertrophy the thighs and glutes. But bodybuilding isn't an athletic endeavor. Most bodybuilders can't walk and chew gum at the same time. They're not known for coordination!" | ||
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