Announcement

Collapse
No announcement yet.

The Workout Thread

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • SwAg Dynasty
    started a topic The Workout Thread

    The Workout Thread

    The Workout Thread


    This is currently a work in-progress, I am going to get it started and work on it over the coming days. So I will be editing this post a whole lot. The template for it is set-up, but I don't have time to do it all right now.



    Basically, this is a thread where you can ask any questions regarding fitness, working out, diet/nutrition in relation to workout goals, supplements, etc. I realize there will probably be some trolling in this thread, but I figured all of you would prefer it in one thread as opposed to me derailing Blah and Siena's Giveaway Thread with my workout talk.

    I'm not going to bore you with my life story, basically I used to be a little chunk-master and then I got the lights turned on when I got to high school and went crazy with it. Now I'm a workout enthusiast and a personal trainer in the summertime, so I like to think I am informed on training and can answer a lot of the questions people may have regarding related topics.

    Workout:

    - Mass Adding
    - Fat Shredding
    - Strength Adding
    - "Toning"

    What You're Doing:
    *Dependent on Goal*

    - Sets
    - Reps
    - Split


    Workout Templates:

    Mass Adding:

    Extreme Athlete -- Athletic Build:

    Fat Shredding:

    "Toning":

    My MASS-ADDING Workout:

    Day 1: Back
    Day 2: Chest
    Day 3: Abs
    Day 4: Legs
    Day 5: Shoulders and Arms
    Day 6: Abs
    Day 7: Cardio and Core

    *When you get to a number of reps exceeding the ones I listed, your supposed to move up weight and stay at that until you eclipse the number again... So you're constantly failing.*

    Back

    Bent-Over Barbell Row: 3 Sets to failure, no weight change
    Set 1: ~20 Reps
    Set 2: ~17 Reps
    Set 3: ~13 Reps

    ^ 45-60 seconds of rest between sets.

    Overhand Barbell Row: 3 Sets to failure, same weight
    Set 1: ~13 Reps
    Set 2: ~10 Reps
    Set 3: ~8 Reps

    ^ 45-60 seconds of rest between sets.

    Hammercurl Bar Row: 3 Sets to failure, no weight change
    Set 1: ~15 Reps
    Set 2: ~11 Reps
    Set 3: ~7 Reps

    ^ 45-60 seconds of rest between sets.

    Upright Barbell Row: 3 Sets to failure, decreasing weight
    Set 1: ~15 Reps
    Set 2: ~15 Reps
    Set 3: ~20 Reps

    ^ 45-60 seconds of rest between sets.

    Dumbell Row: 3 Sets to failure, no weight change
    Set 1: ~15 Reps
    Set 2: ~13 Reps
    Set 3: ~10 Reps

    ^ 45-60 seconds of rest between sets.

    Lat Pulldown: 3 Sets, decreasing weight
    Set 1: ~18 Reps
    Set 2: ~21 Reps
    Set 3: ~26 Reps

    ^ 30-45 seconds of rest between sets.

    Cable Pullback / Row w/ Bar: 3 Sets, decreasing weight
    Set 1: ~12 Reps
    Set 2: ~20 Reps
    Set 3: ~28 Reps

    ^ 30-45 seconds of rest between sets.

    Cable Pullback / Row w/ Handles: 3 Sets, decreasing weight
    Set 1: ~20 Reps
    Set 2: ~24 Reps
    Set 3: ~32 Reps

    ^ 30-45 seconds of rest between sets.

    Chest


    Incline Bench Press: 3 Sets to failure, decreasing weight.
    Set 1: ~11 Reps
    Set 2: ~10 Reps
    Set 3: ~13 Reps

    Weighted Dips: Decreasing weight

    Set 1: ~14 Reps
    Set 2: ~10 Reps
    Set 3: ~8 Reps

    Incline Flys: Same weight, or decreasing.

    Set 1: ~19
    Set 2: ~14
    Set 3: ~10

    ^Same weight; decreasing would look like ~19, ~18, ~15.

    Machine Straight Press: Decreasing weight

    You can use the machine you load the weight plates on yourself, which is what I recommend, but honestly I hate loading on the plates and hate adjusting it and doing all that nonsense when I can just turn a knob and have the resistance machine set to the weight I want and then adjust my seat perfectly in less than 30 seconds...when it would take 5 minutes to do the other thing... Everyone is allowed to cheat sometimes, this is my cheating.

    Anyway, you should have your hands on the vertical handles that are parallel to your body and you should have the seat set that your feet are firmly on the ground and the back set so that it's straight, not inclined or declined any which way... This is a speed exercise again, you should be able to get at least 3/4 of the way, but pushing the whole way (so that your elbows lock) is not what you want if it sacrifices speed. So just go about 3/4 or more of the whole way on the extension, but not so that your arms lock.

    Set 1: ~15
    Set 2: ~14
    Set 2: ~14

    Narrow Bench Press: Same weight, or decreasing

    I'll often do 3 sets with a barbell with weight getting a full extension at a medium pace, then switch to a 45 plate and just go as fast as I can for as many as I can... It gets the inner chest very well.

    Set 1: ~20
    Set 2: ~17
    Set 3: ~14

    Extra Set w/ Plate: Burnout

    Cable Fly: Same weight or decreasing.

    Set 1: ~19
    Set 2: ~14
    Set 3: ~24

    ^ Two sets at same weight, last one at decreased weight.

    Dips: no weight, but all to failure.

    Do 5 sets of dips, keeping your arms close to your body to failure with about 30-45 seconds of rest in between.

    Mine usually fall like this:

    Set 1: ~20
    Set 2: ~15
    Set 3: ~11
    Set 4: ~8
    Set 5: ~7

    ^ I go with the 30 seconds of rest to further overload muscle and get the outer / upper chest a good burn at the end before I douse my insides with creatine.

    Abs


    Crunch Machine: 1 Set to failure, high weight
    Set 1: ~22

    ^ 30 Seconds of rest after set.

    Bullrope Crunch: 3 Sets to failure, decreasing weight
    Set 1: ~20
    Set 2: ~22
    Set 3: ~22

    ^ 45-60 Seconds of rest between sets.

    Bench Crunches: 3 Sets, no weight
    Set 1: ~25
    Set 2: ~30
    Set 3: ~35

    ^ 45-60 Seconds of rest between sets.

    Side Bends: 3 Sets, high weight
    Set 1: ~10
    Set 2: ~10
    Set 3: ~10

    ^ 45-60 Seconds of rest between sets.

    Leg Raises: 3 Sets, no weight
    Set 1: ~20
    Set 2: ~15
    Set 3: ~12

    ^ 45-60 Seconds of rest between sets.

    Ab Rollout: 3 Sets, no weight
    Set 1: ~15
    Set 2: ~15
    Set 3: ~15

    ^ 45-60 seconds of rest between sets.

    Crunch Machine - Alternating Sides: 2 Sets, medium weight
    Set 1: ~20
    Set 2: ~20

    ^ 1 minute of rest between sets.

    Legs


    *Always do legs the day before you go crazy on arms, the testosterone spike from ripping the largest muscles in your body will increase gains on your arms and shoulders, which will in-turn aid your Chest and Back exercises.

    ~~SUPERSET~~

    - One wide, followed by 30 seconds rest. Then one narrow.

    -- On the last 2 sets (set 3 for both, try to go as deep as possible without sacrificing form -- don't want your back bending or anything like that - and make sure you push your hips forward to squeeze your glutes at the top of the motion, actually makes a huge difference, imo.

    Wide-Stance Squat - Same weight throughout.
    Set 1: ~16
    Set 2: ~13
    Set 3: ~10

    Narrow-Stance Squat - Same weight throughout.
    Set 1: ~15
    Set 2: ~13
    Set 3: ~10

    Weighted Hyperextension - Same weight throughout.
    Set 1: ~15
    Set 2: ~20
    Set 3: Failure

    Walking Weighted Lunges - Decreasing weight.
    Set 1: ~10 Each Side
    Set 2: ~10 Each Side
    Set 3: ~10 Each Side

    ^ Should be rising and taking next step close to one another... Not Lunge, back to stand position, then next lunge. Just lunge after lunge... Beginners can do the back to standing method, but try to get away from it.

    ~~STRIP SETS~~

    - Go to the Hamstring Curl Machine, go with about 70% of the weight you normally do on it - just take a guesstimate if you don't know - and then do AS MANY AS YOU CAN... Like keep going through the fatigue until you can't, then immediately drop it to some extremely low weight - like 40-50 pounds and then do a burn out for as many as you can get.

    ^ Repeat that with the Quad Extension

    Set 1: ~25
    Set 2: Failure, move up weight when passing ~30

    *Optional*

    Hip Flexor Machine
    Set 1: ~20
    Set 2: ~20

    - You can do calves at the end if you want, but my calves are usually killed from everything else, so I just do low weight and high reps...better for definition anyway.

    Shoulders & Arms


    Shoulder Press -- Decreasing weight

    *I alternate weeks, one week I do Barbell, the next I'll do dumbbell*

    Set 1: ~14 Reps
    Set 2: ~10 Reps
    Set 3: ~7 Reps

    Barbell Bicep Curl -- Decreasing weight

    *Hands placed about shoulder-width apart*

    Set 1: ~12
    Set 2: ~10
    Set 3: ~8

    ^ It looks like a normal 2 rep regression, but I'm using the weight so that I'm failing at those numbers...Not like "oh, well I got 12, so I can stop now"

    EZ Bar Wide-Grip Bicep Curl *No rest between sets* -- Decrease weight

    Set 1: ~15 Reps
    Set 2: ~17

    ^ I usually drop like just under half the weight off.

    One-Hand Tricep Extension -- Same weight, or decreasing.

    Set 1: ~23
    Set 2: ~17
    Set 3: ~14

    ^ This is if you're using the same weight... If you're decreasing, it would probably be: ~23, ~21, ~18.

    Now this final part is something crazy I created, it requires you to kind of be a space hog, but since I hate most people this isn't a problem for me... But anyway here we go:

    So this is going to be a super-duper set, of 3 things -- Medial Deltoid Cable Extension, Tricep Cable Extension, and Bicep Cable Curl; 4 sets of each, with decreasing weight the whole time... These are not to failure, but whenever you start to feel like you can only get a few more, you stop and move to the next exercise with no rest in between... After one successful circuit of these 3, you take a 45 second rest and go back to it with decreased weight.

    (MDCE = Medial Deltoid Cable Extension -- TCE = Tricep Cable Extension -- BCC = Bicep Cable Curl)

    Set 1:

    MDCE ~13
    TCE ~ 28
    BCC ~ 21

    Set 2:

    MDCE ~10
    TCE ~28
    BCC ~18

    Set 3:

    MDCE ~8
    TCE ~30
    BCC ~18

    Set 4:

    MDCE ~7
    TCE ~32
    BCC ~20

    Speed is the name of the game here, full extension is great, but this isn't something you want to do slowly.

    Abs

    Cardio & Core


    My EXTREME-ATHLETE Workout

    You'll notice some similarities in this workout to the above one, except I couple it with more complex movements, more endurance-based exercises, less rest (to promote hypertrophy), and exercises that define coupled with mass-adding.

    ^ This workout is modeled so that you will be drenched it sweat while doing it on a daily basis if you do it as written, modeled similarly to Insanity and P90X, but where those are almost exclusively defining, weight-loss, and endurance (strength gains come, but are not maximized; I can say this because I've done both a combined 4 times) -- mine is more geared toward an overall athletic physique, as in: sculpted muscle/definition, mass-adding (promotion of hypertrophy and hyperplasia, as well as the expansion of the sheath), strength-adding (overload), endurance, and muscle memory to aid in real-life activities (like sports).

    ***Again, I will probably bring it up in my descriptions below, but the numbers I give with each set is (ex: ~17) isn't the number you stop it, it's the number you should be failing at -- if you make it past that, it's time to move up weight until you reach that number again... Constant failure is what you want***

    WEEK 1

    Day 1 -- Shoulders & Arms

    Dumbbell Shoulder Press

    -Four sets; 1 heavy, 2 moderate, 1 extremely light.

    Set 1: ~10
    Set 2: ~9-11
    Set 3: ~9
    Set 4: ~17

    ^ 30-40 Seconds rest between each set.

    ^ As you can see, your reps with the heavy and moderate are going to be just bordering double digits, but this isn't "Oh, I reached 10 I can stop now" -- hell no, you should be failing at that, pushing your hardest to get more reps while maintaining your form... I drop weight down increments of 5 lbs; except for the light one, in which I drop down 10 lbs from my final moderate set.

    This combination of pushing to failure is what creates the overload that stimulates muscle growth (mass-adding), combined with the somewhat low-reps contributes greatly to the strength, but the finishing with the low-weight-high-rep prevents the "bodybuilder" look.

    ~*~ SuperSet ~*~ Barbell Bicep Curl

    EXPLANATION: This is not a superset it its usual form. Instead, you're going to do all four sets of the barbell curl, then immediately go to the EZ-Bar Curl and do a strip set -- a strip set is where you do as many as you can with one weight, and then immediately taking weight off to approximately half of what was on it and then do as many as you can again. Shouldn't stop when your arms are burning, that is what you want, you should stop when you cannot get anymore, not when it becomes hard.

    Four sets; 1 heavy, 2 moderate, 1 extremely light

    Set 1: ~12
    Set 2: ~10
    Set 3: ~11
    Set 4: ~18

    ^30-40 seconds rest between each set.

    ^ I drop down increments of 10 lbs (so take a 5 off each side, not 10 off each side) and then on the last one, I drop it to about half the weight of the first set... On these you want to make sure you're letting your arm get a full extension, you don't want to have the whole bring it down so that it's at your waist and your arms are still at 90 degrees, that is retarded and does nothing.

    ~*~ SuperSet ~*~ EZ-Bar Bicep Curl w/ Wide Grip

    Two sets; 1 heavy and 1 extremely light.

    Single-handed Tricep Extension

    Dumbbell Raise Complex

    ~*~ Super-Duper Set ~*~ Medial Deltoid Cable Extension, V-Bar Tricep Extension, and Straight Bar Bicep Curl

    Now this final part is something crazy I created, it requires you to kind of be a space hog, but since I hate most people this isn't a problem for me... But anyway here we go:

    So this is going to be a super-duper set, of 3 things -- Medial Deltoid Cable Extension, Tricep Cable Extension, and Bicep Cable Curl; 4 sets of each, with decreasing weight the whole time... These are not to failure, but whenever you start to feel like you can only get a few more, you stop and move to the next exercise with no rest in between... After one successful circuit of these 3, you take a 45 second rest and go back to it with decreased weight.

    (MDCE = Medial Deltoid Cable Extension -- TCE = Tricep Cable Extension -- BCC = Bicep Cable Curl)

    Set 1:

    MDCE ~13
    TCE ~ 28
    BCC ~ 21

    ^ No rest between each, just the amount of time it takes from you to get from one attachment to the next and adjust the weight accordingly... This is the same for all these Sets, but I will re-post this to reinforce that concept.

    Set 2:

    MDCE ~10
    TCE ~28
    BCC ~18

    ^ No rest between each, just the amount of time it takes from you to get from one attachment to the next and adjust the weight accordingly... This is the same for all these Sets, but I will re-post this to reinforce that concept.

    Set 3:

    MDCE ~8
    TCE ~30
    BCC ~18

    ^ No rest between each, just the amount of time it takes from you to get from one attachment to the next and adjust the weight accordingly... This is the same for all these Sets, but I will re-post this to reinforce that concept.

    Set 4:

    MDCE ~7
    TCE ~32
    BCC ~20

    ^ No rest between each, just the amount of time it takes from you to get from one attachment to the next and adjust the weight accordingly... This is the same for all these Sets, but I will re-post this to reinforce that concept.

    Day 2 -- Abs / Core + Light Cardio

    This is basically a preference day... The gym closest to me is too busy accommodating to the nonathletic people to give me all the equipment I would like, so on days I can't make it to the upscale gym I just have to make do with what is there... The result is like 2-3 equipment exercises with about 8-9 body weight exercises.

    Since mine is usually different, I'll just go with what I feel is the best and I will link this to a post I am going to make later today about what I have been doing for Abs lately that is different that I also like.

    Bullrope Crunch: 3 Sets to failure, decreasing weight
    Set 1: ~20
    Set 2: ~22
    Set 3: ~22

    ^ 30-45 Seconds of rest between sets.

    Bench Crunches: 3 Sets, no weight
    Set 1: ~30
    Set 2: ~30
    Set 3: ~30

    ^ 30 Seconds of rest between sets.

    Side Bends: 3 Sets, high weight
    Set 1: ~20
    Set 2: ~20
    Set 3: ~20

    Whichever arm isn't holding the weight should be bent with your palm on the back of your head and when you bend your elbow should be pointing directly up at the ceiling, or pretty close to directly up. You want to do these semi-fast, but not sloppy.

    Alternate Sides... 1 Set = Both Sides, not Left - Right - Left and done... When switching sides take no rest between, but take about 45 seconds between Set 1 and Set 2.

    ^ You may notice this portion is copy and paste from my above workout with just the rest times and numbers changed slightly. -- it gets different here.

    Give yourself like 2 minutes rest here, you'll need it for this next one.


    Russian Twist: 3 Sets, Set # or Failure

    A lot of people just call this Ab Twist, I normally do. It's pretty straight forward, you balance yourself on your butt with your upper body at about a 60 degree angle with the ground and your legs off the ground, knees bent. Then you alternate your upper body side-to-side touching your hands off the ground on each side... I just realized how difficult that was to explain without being able to talk to you, so here is a video showing / explaining it that is about a minute long and does a good job.

    Set 1: Failure, if you haven't done this before just go body weight

    Set 2: Failure again, or you could do what I do and set yourself a really high number and if you can't do it with the good form, you just drop your legs down to the ground and continue the upper body motion -- once your abs are engaged it will still benefit you to do this, but the harder way is substantially more beneficial... But something is better than nothing and it's a good way to push yourself.

    Set 3: Go for like 60% of the Reps you got on Set 2 with the full form of the exercise, then go for a little bit with the easier form of the motion with your legs on the ground for like 20 seconds.

    ^ 45 Seconds Rest between each, if you're new to this one give yourself a minute or a 1:30 because this exercise is what causes more of the people I train to throw up than any of the others.

    Now that you got that ***** out of the way, this is an exercise that is much easier and you might not feel it during the workout (I feel it, but some people tell me they don't get the fatigue of it til later), but you'll feel it later if you don't.


    Ankle Wiggles: 3 Sets, high reps

    I actually didn't know it was called this until I read my explanation and realized I needed to find a video. But anyway, basically you get into the crunch or sit-up position on the ground and then bring your chest and head off the ground like you're going to do a crunch, but instead you extend your hands toward your feet and alternate side-to-side... Unfortunately I couldn't find a video on bodybuilding for this, but I managed to find a simpler explanation than mine and a gif here.

    Don't bother going to youtube to look it up, all you get is a Rex Ryan's wet dream.

    Set 1: 60 total, 30 each side -- if you can't get this, go to failure

    Set 2: Failure, as many as you can in 30ish seconds.

    Set 3: Failure, as many as you can in 30ish seconds.

    ^ Like 30-45 Seconds rest between.



    [B]Day 3 -- Heavy Cardio:/B]

    Day 4 -- Abs / Core + Agility Training + "Real Movement"

    Day 5 -- Chest

    Day 6 -- Back

    Day 7 -- Legs

    WEEK 2

    Day 1 -- Shoulders & Arms

    Day 2 -- Abs / Core + Light Cardio

    Day 3 -- Heavy Cardio

    Day 4 -- Abs / Core + Agility Training + "Real Movement"

    Day 5 -- Back

    Day 6 -- Chest

    Day 7 -- Legs

    WEEK 3

    Day 1 -- Shoulders & Arms

    Day 2 -- Abs / Core + Light Cardio

    Day 3 -- Heavy Cardio

    Day 4 -- Abs / Core + Agility Training + "Real Movement"

    Day 5 -- Chest

    Day 6 -- Back

    Day 7 -- Legs

    WEEK 4

    Day 1 -- Shoulders & Arms

    Day 2 -- Abs / Core + Light Cardio

    Day 3 -- Heavy Cardio

    Day 4 -- Abs / Core + Agility Training + "Real Movement"

    Day 5 -- Back

    Day 6 -- Chest

    Day 7 -- Legs

    RESTART WEEK 1

    SwAg's Supplement Review:

    I've taken more workout supplements and spent more money on them than most college students drink and spend on alcohol. So if anyone does indulge in supplements, I can hopefully help you avoid wasting money on stuff that doesn't work.

    Weight Loss:

    - Apidexin: ***** ; 5 Stars, really good and doesn't have a lot of the bad side-effects... More of a weight-loss than fat-loss.

    - OxyElite Pro: ***** ; 5 Stars, definitely the best fat-burner I've ever taken. Little side-effects if taken correctly.

    - Meltdown: ** ; 2 Stars, it worked...but it's probably the most miserable I've ever been with the side-effects.

    Creatine:

    *Different types and their functionality to be posted here eventually*

    - Amplified Creatine 189: *** ; 3 Stars, it worked and did what it was supposed to do... Nothing earth-shattering, it was average.

    - BSN CellMass: ** ; 2 Stars, pretty much did what creatine is supposed to do, but it was a powder and very gritty - it felt like I was drinking shards of glass.

    - MuscleTech Creatine Hardcore Pro Series: **** ; 4 Stars, very good creatine powder. Limited side-effects, but as with the pills below it is mostly for beginners / people that don't want to go deep into the supplement world. MuscleTech is a very safe brand, consistently getting good reviews, but it's not the best out there.

    - MuscleTech Creatine Power Packs: ***** ; 5 Stars, 5 pills you drink with gatorade that give you a creatine blend with nutrients to provide more muscle saturation... Very safe product for beginners, I would not use it again because I don't like monohydrate that much and the creatine complex that MuscleTech uses requires sugars and carbs.

    - Con-Cret: ***** ; 5 Stars, super-concentrated creatine HCl that requires no loading phase, has very good taste, limited water retention, and good strength results. I still use this.

    - NeoVar: ***** ; 5 Stars, you take 2-4 twice a day depending on your weight and a bottle comes with 240 capsules for like $30... Throw in that it doesn't have excess water retention in places you don't want (some creatines cause flab abs) and this is a great supplement - I've noticed I have gotten bigger since January when I started this, but my weight hasn't gone up (before + after pictures and log of my weight). *Warning: TAKE WITH FOOD OR SOME BEVERAGE THAT CONTAINS CARBOHYDRATES - if you don't, you're in for a very uncomfortable few hours, but no permanent damage*

    - Build HD: *****; 5 Stars, this is a during workout creatine. Has its creatine blend along with about a half dozen components that aid in restoration during a workout. I have become a big fan of this because it is convenient and if I am drinking something during a workout, I want it to be more than just some stuff to rehydrate me, and the creatine makes it worth it.

    Pre-Workout:

    - jack3d: *** ; 3 Stars, it's pretty hard on my stomach - it definitely works though, good energy boost and all. Might make sick though too... Hit or miss.

    - NO XPLODE: *** ; 3 Stars, it's pretty decent. If you follow the directions it works great... If you don't follow the directions like I didn't, you have massive abdominal pain.

    - MusclePharm Assault: ***** ; 5 Stars, the best I've ever taken for pre-workout. It really makes a huge difference to me, it just gives so much energy and it isn't dependent on caffeine, so it has limited side-effects.

    - Beta-Cret: **** ; 4 Stars, this is supposed to be coupled with Con-Cret, it's basically creatine HCl with a component that increases the synthase of it... In other words, it's pretty useless unless you take it with Con-Cret. If you take it with Con-Cret, it's very good.

    - Drive: ***** ; 5 Stars, oh my god. If I could make a rating higher than 5, I would. This is the best (and most expensive :/ ) supplement I've ever taken... I ordered it because it was 50% off and wow. It boasts having mood-boosting and sex drive-enhancing qualities and I have found myself noticeably happier since I started it. It's also a Testosterone enabler and inhibits estrogen production, so more muscle! Yay!

    - Cellucor C4: *****; 5 Stars, this one has a very interesting make up... It contains several known energy enhancers, but it states that its main ingredient is creatine. Some research shows that Cellucor made the product so that the increased blood flow and nitric oxide would actually make the creatine go to the muscle very quickly, and give you the benefits somewhat immediately... It's complicated and the science behind it isn't definitive yet... That being said, I feel like it has to have some sort of truth to it since I can take each of the ingredients without the creatine and it doesn't feel like anything, but then this gets me pumped... Also, I would take 2 scoops of it if you're not taking anything else for NO3 and really want to push yourself.

    - Volatile: *****; 5 Stars, this is a new product that came out just a few months ago and it presents one of the most complicated and complete labels I have seen. Most products focus on one aspect of pre-workout enhancement, but Volatile keys in on everything and makes some top notch ingredient choices. It really is impressive, some of the stuff on the label left me scratching my head, then I read more on them and their combinations, and Fahrenheit Nutrition is just a bunch of damn geniuses.

    Protein:

    - Whey Isolate: *** ; 3 Stars, eh it's protein. Protein is protein, but it didn't do a whole lot for me.

    - Amplified Wheybolic Extreme 60: ***** ; 5 Stars, this is the best example of a product telling you to take more than you need. It says to take 60 grams of it in one sitting... no one can synthesize that amount of amino acids in the hour or so your body has to do so when you first ingest it... Really, anything more than 35g is somewhat of a waste. I take 2 scoops (40g). Overall, the product is really good and helps with building and recovery.

    - MusclePharm Combat: *****; 5 Stars, has a good amount of protein and is composed so that it gives you an initial spike, and then remaining protein in the serving trickles to your muscles to maintain a steady flow of it for hours afterward. Good for musclebuilding, I would try something else if you were worried about potentially gaining weight.

    Assorted:

    Vitamins: I used to have these as 3 separate things here, but decided to just roll it all into one. Mega Men make some of the best Vitapaks out there, they are the more mainstream of the Vitapak producers and it's probably because they are one of the few available at GNC. Personally, I really like the Mega Men Vitapaks -- I'm a big fan of the Ripped, Shredded, and Strength.

    Natural Sterol Complex: Eh, it's an herbal blend that increases muscle density and vascularity... No real benefit to working out, more of a "look good" supplement, which is what I want, so I take these on-and-off... More-so during the Spring and Summer for obvious reasons.

    Superfruit Supplements: Yeah, I bought into this ****ing crazy ****... Surprisingly, they actually work somewhat -- don't buy the Acai Juice concentrate, it tastes god-awful...I can't even think of what to compare it to, like hell in your mouth. The Acai Berry Chews are actually pretty good, they taste good and they deliver an antioxidant boost that is sizable, not bad for the $10 for a month supply, but far from necessary. The new mango ones actually did pretty well at keeping unwanted water weight and whatnot off.

    Enzymes: These are debatable, some people say that if you ingest enzymes you gain extra fat-burning properties... Meh. I've taken them, I don't see what is all the rage, but others I know swear they work, whatevz, maybe my body is just weird. Really, for the price you pay on these things, unless you have some sort of medical condition where your body lacks sufficient enzymes and thus need the supplement, I would not recommend them. They are simply too inconclusive for my liking, maybe in the future when the larger of the companies get into it instead of just the generic GNC brand, but what have you...

    Nutrition:
    Last edited by SwAg Dynasty; 11-24-2012, 12:23 PM.

  • aimeusdietger
    replied
    I would really this storage facilities auckland weblink | visit Texas counties shapefile here| svekenyasafaritours.com | discover masai mara safari packages from india here | wish to put on some weight..I weigh about 50kgs..I do not understand view title 24 consultant weblink | read title 24 calculations info | calgreen checklist reference | I like this california title 24 pdf why this does not increase yet i eat a lot and according to what i read, not so healthy...i do carbohydrates in all meals...i do not hit the gym or even do light work outs..could it be a problem with my body metabolism??
    Last edited by aimeusdietger; 01-21-2019, 02:35 PM.

    Leave a comment:


  • InjuredReserve
    replied
    Originally posted by Alastair View Post

    Despite Rofl's protests, if you've got the will to be strict, try the keto diet. It doesn't work for everyone, but give it a week and see if you like the results. I've known a few people, my wife included, who it works great for and they shed fat like crazy. I have heard of some people who it just doesn't work for and they tend to stay in the keto flu (usually a few day period where you don't feel like you have any energy) for the whole time they're on it. Most people only get it for the first three or four days and then they feel like they have more energy than they did before. When you cut out the carbs completely, it's much easier to stay under your calorie totals for the day.
    Sorry to respond to such an old piece of advice. But found myself gaining weight from a tough work schedule and not getting to the gym. Went to Keto and lost about 15 pounds both of the first two months. Insane. Keto flu sucked for the first 5 days or so then felt great.

    Really need to start getting up earlier now and hit the gym.

    Leave a comment:


  • RoflDogs
    replied
    I feel you. It's just a good well-rounded beginner program before you begin to find what type of workouts you like or dislike

    Leave a comment:


  • SwAg Dynasty
    replied
    It just doesn't have the specialization I prefer. I'm not into the push/pull, upper/lower, but it serves its purpose, y'know?

    Leave a comment:


  • RoflDogs
    replied
    Lenny I edited my post a lil bit

    Originally posted by SwAg Dynasty View Post
    Eh, I could never do a workout like that, but that's just my preference. Anyway, eat food. I know you don't like meat, or animal products, or whatever it is that you don't eat.

    5 sweet potatoes, 2 ears of corn (no butter or salt), 1c. saut?ed squash, and whatever it is you eat for protein.

    Protein powder, peanut butter, almond milk, oatmeal, and a banana all blended up.

    1 whole egg, 5 whites, spinach, scallions, and fat-free cheese. Can add potatoes on a carb day.

    Steamed cauliflower, pureed and thickened with brown rice powder (or potatoes), flavored with herbs.

    Chili? Make it extra hot and throw in a container of greek yogurt to remove the spice while adding protein and calories.
    To each his own, I guess.

    Leave a comment:


  • Lenny
    replied
    Thank you for the help!

    Leave a comment:


  • SwAg Dynasty
    replied
    Eh, I could never do a workout like that, but that's just my preference. Anyway, eat food. I know you don't like meat, or animal products, or whatever it is that you don't eat.

    5 sweet potatoes, 2 ears of corn (no butter or salt), 1c. saut?ed squash, and whatever it is you eat for protein.

    Protein powder, peanut butter, almond milk, oatmeal, and a banana all blended up.

    1 whole egg, 5 whites, spinach, scallions, and fat-free cheese. Can add potatoes on a carb day.

    Steamed cauliflower, pureed and thickened with brown rice powder (or potatoes), flavored with herbs.

    Chili? Make it extra hot and throw in a container of greek yogurt to remove the spice while adding protein and calories.

    Leave a comment:


  • RoflDogs
    replied
    Originally posted by Lenny View Post
    I mean I'm skinny but I wouldn't say cut.

    Like I'd like the appearance of someone who at least works out. I have to head out, but I'll get some pics or something later rofl.

    Body parts, probably arms/shoulders/back mostly (lol I know). Like legs have some definition from running, and chest I have some too from working that out a lot.
    A 4/week upper/lower split should be good. LUxLUxx

    Lower:
    Squats: 3x8
    Deadlifts: 2x6
    Barbell Rows: 3x8
    Face pulls: 3x10

    Upper:
    BP: 3x8
    Weighted pullups: 3x8
    OHP: 3x8
    Bicep curls: 3x10
    Tricep Pulldowns: 3x10

    All the 3x8 (and deadlifts) ones, start light and add 5 pounds every time until you can't do 3x6 (could take a month to like 6 months depending on your genetics). The 3x10 ones, try to gradually lift more as time goes on

    Do GOSMAD, or try to gain like half a pound a week
    Last edited by RoflDogs; 11-03-2015, 08:38 PM.

    Leave a comment:


  • Lenny
    replied
    Originally posted by SwAg Dynasty View Post
    I don't know how you're not lean / cut since you don't eat normal food.

    High intensity leg workouts will get you cut like crazy.
    I mean I'm skinny but I wouldn't say cut.

    Like I'd like the appearance of someone who at least works out. I have to head out, but I'll get some pics or something later rofl.

    Body parts, probably arms/shoulders/back mostly (lol I know). Like legs have some definition from running, and chest I have some too from working that out a lot.

    Leave a comment:


  • RoflDogs
    replied
    what body part do you want to focus on. Any pics of what you want?

    I can give you something easy to start off of

    Originally posted by SwAg Dynasty View Post
    I don't know how you're not lean / cut since you don't eat normal food.

    High intensity leg workouts will get you cut like crazy.
    He's just a boy Swag, don't kill him

    Leave a comment:


  • SwAg Dynasty
    replied
    I don't know how you're not lean / cut since you don't eat normal food.

    High intensity leg workouts will get you cut like crazy.

    Leave a comment:


  • Lenny
    replied
    Sorry for not answering for a day, but I don't feel as sick so I can talk.

    I want get lean/cut/definition whatever you want to call it. I can dedicate 3-5 days a week in the gym for about 30-60 mins. I know the exercises and could probably put together a routine but I'd like opinions. Any specific plans I should read into?

    Leave a comment:


  • RoflDogs
    replied
    lenny what do you want

    Leave a comment:


  • DenverTyrant
    replied
    Originally posted by xdghrghse
    teplo-yut ru/
    Любой монтаж, производимый компанией ?teplo-yut ru/]Тепло и Уют? тщательно контролировался руководством и, конечно, Заказчиками

    [img]teplo-yut ru/media/Stories/%D0%BC%D0%BE%D0%B4%D1%83%D0%BB%D1%8C%20%D1%86%D0%B 2%D0%B5%D1%82%D0%BD%D0%BE%D0%B9%20%D0%A2%D0%95%D0% 9F%D0%9B%D0%9E%20%D0%98%20%D0%A3%D0%AE%D0%A2_jpg%2 02 jpg[/img]
    Now this is my kind of post.

    Leave a comment:

Working...
X