On February 23 2010 08:25 bdams19 wrote: Those all pretty much cover it skyglow1. Be sure to stretch before AND after. Stretching after is more important than you think and has more effect because your muscles are already warm.
Go fucking work out you fucking loser. you think your ill? think of lance armstrong. your just a fucking pussy get down to the fucking gym now you dickhead.
lol tl is awesome
;
you better of got down that Fing gym or ill abuse you more.
On February 23 2010 22:21 KwarK wrote: I'm catered at university and you can kind of help yourself at breakfast and dinner and but the queues are a bitch. That means I usually just eat breakfast and then skip dinner (you don't get hungry once you get used to it). How bad is that for trying to improve fitness? I'm getting results but if it's making life a lot harder then I'd change. Usually for breakfast I have - 2 rashers of bacon - 1 sausage - beans - 3 hash browns - bowl of corn flakes - 2 glasses of juice
That'll pretty much last me 24 hours. I eat about 8am and usually go to the gym about 1pm.
relying on primarily 1 meal per day definitely isn't a healthy habit but if you are going to do it then a huge breakfast is the way to go
lol if anyone wants to see the a video segment on the Rutgers weightlifting club. The video of the club is at the end of the video. Im the small asian guy in the light blue shirt. They are two nationally ranked lifters in usa lifting in the video.
Question: When I reach my goals, I want to be able to do 3-5 sets of 8-10 reps of my goals afterwards (right now still doing the 3x5 SS program). What is the best way to transition to that?
On February 23 2010 22:21 KwarK wrote: I'm catered at university and you can kind of help yourself at breakfast and dinner and but the queues are a bitch. That means I usually just eat breakfast and then skip dinner (you don't get hungry once you get used to it). How bad is that for trying to improve fitness? I'm getting results but if it's making life a lot harder then I'd change. Usually for breakfast I have - 2 rashers of bacon - 1 sausage - beans - 3 hash browns - bowl of corn flakes - 2 glasses of juice
That'll pretty much last me 24 hours. I eat about 8am and usually go to the gym about 1pm.
Eat more meals a day... probably don't need all those carbs as well. More protein.
On February 24 2010 07:17 ThatGuy wrote: Question: When I reach my goals, I want to be able to do 3-5 sets of 8-10 reps of my goals afterwards (right now still doing the 3x5 SS program). What is the best way to transition to that?
Keep doing 3x5...
I'm not sure why youu want to do 3-5 sets of 8-10 reps though. What are you looking to accomplish?
On February 24 2010 07:17 ThatGuy wrote: Question: When I reach my goals, I want to be able to do 3-5 sets of 8-10 reps of my goals afterwards (right now still doing the 3x5 SS program). What is the best way to transition to that?
Keep doing 3x5...
I'm not sure why youu want to do 3-5 sets of 8-10 reps though. What are you looking to accomplish?
When I reach my goals I want to attain a look with good definition, which from what I've read requires more repetitions for endurance.
On February 24 2010 07:17 ThatGuy wrote: Question: When I reach my goals, I want to be able to do 3-5 sets of 8-10 reps of my goals afterwards (right now still doing the 3x5 SS program). What is the best way to transition to that?
Keep doing 3x5...
I'm not sure why youu want to do 3-5 sets of 8-10 reps though. What are you looking to accomplish?
When I reach my goals I want to attain a look with good definition, which from what I've read requires more repetitions for endurance.
good definition has a lot more to do with nutrition than the program.
On February 24 2010 07:17 ThatGuy wrote: Question: When I reach my goals, I want to be able to do 3-5 sets of 8-10 reps of my goals afterwards (right now still doing the 3x5 SS program). What is the best way to transition to that?
Keep doing 3x5...
I'm not sure why youu want to do 3-5 sets of 8-10 reps though. What are you looking to accomplish?
When I reach my goals I want to attain a look with good definition, which from what I've read requires more repetitions for endurance.
Should be mixed in with high intensity lower reps as well. More strength to do more reps at more weight = better results
A question about nutrition: From the sources in the OP nutrition mainly controls overall body weight, while exercise controls body composition. I have relatively low body fat and I am looking to gain some - preferably non fat - weight. My workout environment is excellent, however I am concerned about the diet I am forced to where I live atm. I am not able to prepare my own food and everything served is incredible greasy with lots and lots of carbs and sugar. I am trying to find alternatives but it's really hard. After eating healthy for over a year the food here really disgusts me.
Plus I have a hard time believing my body will be able to use the crap I eat here for muscle repair and growth. How bad will this affect my exercise results? Can I still expect to gain non-fat weight? I can modify my exercising easily but I am pretty much stuck with a bad diet. Will this just ruin my progress?
On February 24 2010 17:07 zatic wrote: A question about nutrition: From the sources in the OP nutrition mainly controls overall body weight, while exercise controls body composition. I have relatively low body fat and I am looking to gain some - preferably non fat - weight. My workout environment is excellent, however I am concerned about the diet I am forced to where I live atm. I am not able to prepare my own food and everything served is incredible greasy with lots and lots of carbs and sugar. I am trying to find alternatives but it's really hard. After eating healthy for over a year the food here really disgusts me.
Plus I have a hard time believing my body will be able to use the crap I eat here for muscle repair and growth. How bad will this affect my exercise results? Can I still expect to gain non-fat weight? I can modify my exercising easily but I am pretty much stuck with a bad diet. Will this just ruin my progress?
What exactly are your conditions that you are stuck with such shitty food?
You should still be able to see results, just not as good. As long as there's protein.
I live in a hotel, am taxied to work where I stay the entire day and am taxied back to the hotel at night. Both work cafeteria and hotel serve the described food, as do local establishments. The only super market I found has a very limited selection of fresh food, mostly fruits.
Yes, protein intake, or lack thereof is what bothers me the most.
That sort of food isn't going to hinder your growth by any means, the only thing I can suggest to battle the extra calories is to compliment your workout routine with plenty of cardio.
On February 24 2010 07:17 ThatGuy wrote: Question: When I reach my goals, I want to be able to do 3-5 sets of 8-10 reps of my goals afterwards (right now still doing the 3x5 SS program). What is the best way to transition to that?
Keep doing 3x5...
I'm not sure why youu want to do 3-5 sets of 8-10 reps though. What are you looking to accomplish?
When I reach my goals I want to attain a look with good definition, which from what I've read requires more repetitions for endurance.
No, it doesn't.
Look at any of the Olympic weightlifters who mainly do reps within the 1-3 range in the bodyweight classes:
Heavy weights + food = hypertrophy. Quality food will also help modulate fat loss as well. Sprinting may help for hypertrophy as well.
On February 24 2010 17:07 zatic wrote: A question about nutrition: From the sources in the OP nutrition mainly controls overall body weight, while exercise controls body composition. I have relatively low body fat and I am looking to gain some - preferably non fat - weight. My workout environment is excellent, however I am concerned about the diet I am forced to where I live atm. I am not able to prepare my own food and everything served is incredible greasy with lots and lots of carbs and sugar. I am trying to find alternatives but it's really hard. After eating healthy for over a year the food here really disgusts me.
Plus I have a hard time believing my body will be able to use the crap I eat here for muscle repair and growth. How bad will this affect my exercise results? Can I still expect to gain non-fat weight? I can modify my exercising easily but I am pretty much stuck with a bad diet. Will this just ruin my progress?
The food won't necessarily hinder your gains (depending -- some people it does significantly or some people it does negligibly) but it will hinder your overall health unfortunately. If there's a lot of sugar/greasy stuff/etc. start taking fish oil to help counteract the inflammation that will occur.
I wouldn't worry about it too much if you can't do anything about it. But definitely start taking fish oil if you haven't already.
On February 24 2010 17:22 zatic wrote: I live in a hotel, am taxied to work where I stay the entire day and am taxied back to the hotel at night. Both work cafeteria and hotel serve the described food, as do local establishments. The only super market I found has a very limited selection of fresh food, mostly fruits.
Yes, protein intake, or lack thereof is what bothers me the most.
Get fish/meat/peanut butter/milk/fruits+veggies at the super market, order some protein online if you want. Pack your lunch for work if you can. But yeah its mostly your overall health is in more jeapardy then your muscle gains.
On February 23 2010 22:21 KwarK wrote: I'm catered at university and you can kind of help yourself at breakfast and dinner and but the queues are a bitch. That means I usually just eat breakfast and then skip dinner (you don't get hungry once you get used to it). How bad is that for trying to improve fitness? I'm getting results but if it's making life a lot harder then I'd change. Usually for breakfast I have - 2 rashers of bacon - 1 sausage - beans - 3 hash browns - bowl of corn flakes - 2 glasses of juice
That'll pretty much last me 24 hours. I eat about 8am and usually go to the gym about 1pm.
that looks like a really unhealthy eating habit you have there. regardless of whether your goals are for gaining mass or losing fat, you really should be eating 5-6 meals a day (with each having a decent amount of protein).
not the healthiest looking breakfast either IMO. i personally would drop the hash browns and the juice (i prefer milk).
I figured the juice was probably the only part of it with any vitamins in. The food here isn't great. I could probably switch the hash browns for more cereal or something though. Or maybe lose some carbs and add some milk or something a few times a day. My eating habits are shaped pretty heavily by not having a kitchen so I'm trying to work around that. In the last 5 weeks I've lost a little over a stone I think which is a decent result. I'm feeling pretty good and I don't see the one meal a day thing as a diet, it's just a habit. I don't make a conscious effort to reduce calories and I still have a fair few from drinking and sweets and stuff like that.
Cool, thanks for the replies. What would be the reasons one would want to do 8-10 (or more) repetitions of an exercise then (P90X being a good example)?
On February 23 2010 22:21 KwarK wrote: I'm catered at university and you can kind of help yourself at breakfast and dinner and but the queues are a bitch. That means I usually just eat breakfast and then skip dinner (you don't get hungry once you get used to it). How bad is that for trying to improve fitness? I'm getting results but if it's making life a lot harder then I'd change. Usually for breakfast I have - 2 rashers of bacon - 1 sausage - beans - 3 hash browns - bowl of corn flakes - 2 glasses of juice
That'll pretty much last me 24 hours. I eat about 8am and usually go to the gym about 1pm.
that looks like a really unhealthy eating habit you have there. regardless of whether your goals are for gaining mass or losing fat, you really should be eating 5-6 meals a day (with each having a decent amount of protein).
not the healthiest looking breakfast either IMO. i personally would drop the hash browns and the juice (i prefer milk).
I figured the juice was probably the only part of it with any vitamins in. The food here isn't great. I could probably switch the hash browns for more cereal or something though. Or maybe lose some carbs and add some milk or something a few times a day. My eating habits are shaped pretty heavily by not having a kitchen so I'm trying to work around that. In the last 5 weeks I've lost a little over a stone I think which is a decent result. I'm feeling pretty good and I don't see the one meal a day thing as a diet, it's just a habit. I don't make a conscious effort to reduce calories and I still have a fair few from drinking and sweets and stuff like that.
What are your fitness goals? I'm assuming that part of it is losing weight since you said you lost some. Anyone can make progress on any program, assuming they start from a bad enough baseline.
Juice is bad, even 100% all natural juice. Fruit derives most of it's calories from sugary carbs. If you must consume fruit then eat it instead of drink it. It's more filling and less calories. One cup of orange juice is equivalent to 2-3 oranges.
Cereal is more sugar. Read the nutritional label of corn flakes and try to piece together how anyone can claim it's healthy. Even the healthy cereals is all marketing bullshit.
Beans are great. They're nutritious, filling, and have protein in them.
Endurance for running and other general CV fitness is probably my central goal because that's the one I actually need. However I was around 88kg which probably didn't help me with regard to that, simply because I was carrying extra fat around. I've been going to the gym or playing squash 3 times a week and the eating habits have lowered my overall weight a fair bit. At the gym I generally do an hour of cv work and then a few minutes of weights depending on how busy it is. Secondary goals are looking good shirtless but tbh I feel before I get onto that I need to lower my body fat %. Any definition I may have is currently buried.
Unfortunately there's not so much I can change with regard to eating. Although I might contact the hall warden and speak to them about changing the meals. It's a thought.
On February 25 2010 06:51 KwarK wrote: Endurance for running and other general CV fitness is probably my central goal because that's the one I actually need. However I was around 88kg which probably didn't help me with regard to that, simply because I was carrying extra fat around. I've been going to the gym or playing squash 3 times a week and the eating habits have lowered my overall weight a fair bit. At the gym I generally do an hour of cv work and then a few minutes of weights depending on how busy it is. Secondary goals are looking good shirtless but tbh I feel before I get onto that I need to lower my body fat %. Any definition I may have is currently buried.
Unfortunately there's not so much I can change with regard to eating. Although I might contact the hall warden and speak to them about changing the meals. It's a thought.
One thing though: In order to look good shirtless you need to up the protein alot in order to loose fat and preserve muscle. Otherwise you will likely end up thin but still fat around the hips and stomach. Then again I don't know how well you handle carbs. I have a friend who exercises almost every day of the week and all he eats is pasta and meatballs. Still he looks like a greek god so I dunno
1 meal works but then you have to eat ALOT, if you want to make a serious effort at being ripped.
EPT
