TL Fitness Initiative (Weight Loss/Gain) - Page 85

On October 26 2009 10:11 AoN.DimSum wrote:



How you going to get big if you don't have heavy lifts (squats and deadlifts?????)

On October 26 2009 14:59 LingKing wrote:
Lost 70+lbs since last year. I am now around 190. Mainly from biking everyday and eating only healthy food. Also eating a big early breakfast and a modest early dinner (5-6pm). I was some one who thought i'd never lose the weight, then i really got dedicated.

On October 26 2009 19:38 Nazarene wrote:
[Shameless bragging] I tried doing 100 pushups and to my surprise I was actually able to do it. That was pretty nice [/Shameless bragging]

On October 26 2009 09:52 jfazz wrote:
Not much to report this week, my measurements are identical to last week Not a bad thing at all, just not very interesting.

I did get my body fat % measured via scaliper, at 8.1% - I know these things aren't 100% correct, but it is better than what the electric scales were giving me.

So far, ive had 80grams of protein and 45 grams of carb this morning...ive been a little naughty I suppose. Ill try to keep under 100grams of carb for the day. Does anyone know how to calculate how few grams of carb are required to reach ketosis for an individual? I havent lost any weight/cm yet, so im wondering when this diet will kick into effect A couple of weeks I guess.

Otherwise, im mixing up the gym from now on with a complete new workout regime, tring to plateau bust, etc etc.

Monday, Chest and Back
flat bench press, 4x65kg, 6x60kg, 8x55kg, 2x10x50kg (5 sets)
decline bench press, 2x8x55kg (2 sets)
incline bench press, 3x10x50kg (3 sets)
bent over rows, 2x4x55kg, 2x6x50kg, 10x45kg (5 sets)
one hand barbell rows, 3x10x25kg (3 sets each hand, never done this before so starting light)
lat pull down, 6 reps, 8 reps, 12 reps, all 2nd weight from the bottom (not sure how much !)

Wednesday, Biceps and Triceps
cable bicep curl + barbell bicep curl superset; 4 supersets, 4x 3rd weight from the top for cable curl, 12x30kg barbell bicep curl
preacher curls, 4x12.5kg, 8x10kg, 12,7.5kg (each hand, 3 sets)
tricep pull downs, 4x8x4th from the top (4 sets)
close grip bench press, 2x6x30kg (2 sets)

Friday, Shoulders and Legs
push press, 3x4x35kg (3 sets, never done before, so starting light)
lateral raises, 2x8x6kg (2 sets)
bent over lateral raises, 2x8x6kg (2 sets)
lunges, 3x12x7.5kg (3 sets)
calf raises, 3x6x10kg (3 sets)

might be slightly lighter than I will do next week, just due to unfamiliarity with some of the exercises. Looking forward to something new and exciting though!

-Gain ~1 pound of muscle per week, or 52 pounds in a year (NO, THIS ISN'T THAT HARD TO DO WHEN YOU HAVE A GOOD WORKOUT ROUTINE, AND YOU ARE AT A SMALL WEIGHT).

On October 27 2009 04:09 tryummm wrote:

Edit: I had to include long distance running should not be used by athletes who need speed/quickness. Also, long distance running on cement/any hard surface shouldn't be used by anyone!

On October 27 2009 05:25 Eatme wrote:

When it comes to running I'd say changing surface from soft to hard is the thing that leads to most problems. I really think that you can run only on hard surface and have no problem what so ever if you just start slow and dont change surface at all or if you do, do a really slow transition.

On the other hand my body is kinda fucked up from running so my advice should be taken with a truckload of salt.

Whoa, is this really possible!? I'm surprised. Maybe 52 pounds a year but 52 pounds of muscle!? Sounds ridiculous to me but I've always tried to only get the right muscles so I've never bulked up generally.

On October 27 2009 04:09 tryummm wrote:
Okay, first of all let me begin this rant by saying that the workout routines listed by the OP suck really really badly.
The reason:
-The people promoting them probably don't even do the workouts, they probably eat to the macro nutrient (Which most people don't have the finances or resources/knowledge to do), they have years of training, and they take a bunch of steroids.
-Exercises such as crunches do nothing but hurt your power and increase your risk of injuries.
-If you're any sort of athlete, isolation exercises SUCK! They should only be used in rehab. Otherwise you are decreasing power and increasing risk of injury.
-You should be standing on your feet and work something called reactive strength (Yet most reactive strength workouts available still suck).
-You should not work out in low weight high reps, or workout to 'Feel the Burn'
-Workout until you are exhausted.
-Workout on machines

Now that's out of the way

What you should expect/do in a good workout routine:
-Workout around 5 days a week for around 40-50 minutes per day.
-Gain ~1 pound of muscle per week, or 52 pounds in a year (NO, THIS ISN'T THAT HARD TO DO WHEN YOU HAVE A GOOD WORKOUT ROUTINE, AND YOU ARE AT A SMALL WEIGHT).
-WARM UP prior to working out (THIS DOESN'T MEAN STRETCH!! Stretching will also make you less powerful and increase your chances of injury).
-Utilize an underused piece of equipment called a barbell.
-Avoid most plyometrics, especially if you are an amateur athlete.
-Stretch ~2 days a week for recovery purposes AFTER your workout. 10-25 seconds for 3 reps seems to be most beneficial.
-Have a healthy nutrition plan where you consume ~75-100% grams of protein for each pound of body weight.
-A workout specific for what you WANT in life.

That's all I really feel like giving out for free
~lol

Edit: I had to include long distance running should not be used by athletes who need speed/quickness. Also, long distance running on cement/any hard surface shouldn't be used by anyone!

Half the fun of working out is figuring out how it actually works, and realizing how retarded everyone in the gym is as they work 'so hard' yet see no results.

I personally have gained 17 pounds of muscle in the last 3 months, and 25 since last April (I was in season from April-August, I still feel I can do a lot better, and I want to gain around 20-30 more in the next five months. Then i'll be 6'0 190-200 (Which is ideal for my sport)