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The Fysical Phitness Thread
- Thread starter Psycho
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Posted it here a while back ago..
http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine
It's on Mark Ripptoe's site. Basically, 2 SS days with 3 days of high repetition exercises that focus on specific muscles on specific days. Not as complicated as it sounds and looks.
sounds pretty cool, looking forward to before / after pics if you know what i mean ;)
what accessory work are you doing? just curious
what accessory work are you doing? just curious
good news i guess: went to an orthopedist today, knee injury is most likely just some cartilage damage. he didn't really say anything else other than "see how it feels in a few weeks" though, so i'm not exactly feeling a lot better about it than i was before...
gonna run track practices if the knee holds up though, so far it's only aggravated afterwards and not during so that's sort of a good sign? maybe i'll take some nsaids if pain suddenly starts up
gonna run track practices if the knee holds up though, so far it's only aggravated afterwards and not during so that's sort of a good sign? maybe i'll take some nsaids if pain suddenly starts up
Yep, MCL and ACL are cartilage related, so most likely you have an MCL sprain. I'm surprised he didn't run a MRI scan to actually find out what the problem is.
And yeah, you don't feel better until a month. I would refrain from any type of physical activity really. But that's just my opinion.
And yeah, you don't feel better until a month. I would refrain from any type of physical activity really. But that's just my opinion.
got 3 x-rays, since they were perfectly fine (obviously didn't break/fracture anything, as expected) the orthopedist seemed kinda "whatever" about the whole thing and didn't offer too much after that. pain is still pretty bearable, guess we'll see how it goes in the upcoming weeks
LOL what a comedy track meet. I ran the 400 and the 800, here are my splits (hand-timed). I couldn't believe them.
400m
23-35, final time of 58
800m
56-78, final time of 2:14
so to recap: I opened my 800m 2 seconds faster than I ran the open 400m. Also, both my speed endurance and ability to pace both suck. oh, and in terms of absolute times (i.e. discounting the 23 second 200m at the beginning of my 400), I am the slowest I have been since freshman year. Also, the last 200m of my 400 were at around my last year's mile race pace, and the last 400m of my 800 were slower than my last year's 3200m race pace.
so what have we learned? I'm a retard who doesn't know how to pace, and my endurance has gone to shit. it's a long road ahead...
400m
23-35, final time of 58
800m
56-78, final time of 2:14
so to recap: I opened my 800m 2 seconds faster than I ran the open 400m. Also, both my speed endurance and ability to pace both suck. oh, and in terms of absolute times (i.e. discounting the 23 second 200m at the beginning of my 400), I am the slowest I have been since freshman year. Also, the last 200m of my 400 were at around my last year's mile race pace, and the last 400m of my 800 were slower than my last year's 3200m race pace.
so what have we learned? I'm a retard who doesn't know how to pace, and my endurance has gone to shit. it's a long road ahead...
hahaha
i am new to this track thing but i kind of remember what i ran today. it was a split squad meet but it sucked ass because i didn't get to throw
100m: 13.69
400m: 1:20/25ish (i suck at this)
800 was a joke, just cruised through 300m of the second lap and sprinted the last 100 because it's not my event anyway
so i was pretty proud of my 100 time anyway cos i don't have spikes and i'm 207.4 lbs (as of monday)
"dgf how good you are fuck you etc etc i'm a big ass boss" was my attitude today
also i'm tired
meanwhile, stathakis wallows in his much better times than me
also did long jump but i only did 12 feet so gg i lose at that
i am new to this track thing but i kind of remember what i ran today. it was a split squad meet but it sucked ass because i didn't get to throw
100m: 13.69
400m: 1:20/25ish (i suck at this)
800 was a joke, just cruised through 300m of the second lap and sprinted the last 100 because it's not my event anyway
so i was pretty proud of my 100 time anyway cos i don't have spikes and i'm 207.4 lbs (as of monday)
"dgf how good you are fuck you etc etc i'm a big ass boss" was my attitude today
also i'm tired
meanwhile, stathakis wallows in his much better times than me
also did long jump but i only did 12 feet so gg i lose at that
It's not really my thing to try and prove professional people that have more education than me wrong or make them look bad, but why an X-Ray? You should have requested an MRI on your knee. X-Ray is used for broken bones, and MRI provides an actual look on your cartilage. An MRI should answer your questions about your knee WAY better than an X-Ray.
I'm guessing you have badass insurance and the doctor was playing it smart here.
i am back for some advice. so we all know summer is coming up and that means its time to get looking good. currently im 17 y/o, 6 feet, 165 pounds. im not really looking to lose weight since 165 pounds is a solid weight, but i want to get rid of as much fat as i can while maintaining or even gaining strength.
my goals are:
how many calories should i be aiming for? im not looking to lose weight, but then again, i dont want to eat normally and maintain body fat.
are there certain nutrients i should focus on getting / avoid getting too much of? (ie for my goals, should i focus on proteins, or lose carbs, or what?) this is one area i really dont have a clue
thanks for the help guys!
my goals are:
- 1rpm 225lbs on bench by summer (which is like 3 months away for me). currently im at 180lbs and im making considerable gains from week to week. went up 5lbs from last week (i think that's pretty solid, right)
- 225 x 3 squat by summer, im at 215 1rpm (which is kind of weak but w/e) i think this is easily doable, not really sure what to aim for tbqh
- 185lb power clean by summer. currently doing 155.
- cut abs, but dont we all want.
how many calories should i be aiming for? im not looking to lose weight, but then again, i dont want to eat normally and maintain body fat.
are there certain nutrients i should focus on getting / avoid getting too much of? (ie for my goals, should i focus on proteins, or lose carbs, or what?) this is one area i really dont have a clue
currently im playing volleyball at my highschool, so we get a lot of leg work in. hence the reason i only do legs once a week. i also plan on doing some hiit at least 3 days a week for 30mins to an hour after training. good or bad idea?
i throw pull ups and other back stuff in there whenever ive got extra time, but usually i dont have much more than an hour in the weight room.
Monday (focus on chest):
Friday (very similar to tuesday)
Saturday (usually some hiit for a good hour or so)
Sunday (rest)
i throw pull ups and other back stuff in there whenever ive got extra time, but usually i dont have much more than an hour in the weight room.
Monday (focus on chest):
- 5x3 bench press at a comfortable, yet challenging weight. today i did 155.
- 5x3 incline press. same as above, but @ 135.
- machine flyes 5x5. today @ 130
- ill mix in different stuff to maintain variety
- 5x20 weighted inclined sit-ups. today w/ 30 pounds.
- 5x20 leg-lifts, unweighted
- 5x3 power clean + shoulder press. today @ 115
- 5x5 bicep curls (lol) @ 45 pounds + 3x5 dips @ bodyweight and 25lbs
- 3x5 at a challenging weight. atm that's usually 195lbs-ish
- continue upping weight and doing as many of each weight before i fail.
- power/hanging cleans 3x5 @ 135 currently
- 2k meter row in under 9mins
Friday (very similar to tuesday)
Saturday (usually some hiit for a good hour or so)
Sunday (rest)
thanks for the help guys!
To have "success" in bodybuilding in terms of gaining strength or muscle, you need to rest in between lifting days. Sleeping is not enough. Something like Mon/Wed/Fri or Tue/Thur/Sat. Just because you're lifting extra everyday doesn't mean you will gain more muscle. Rest is a very important factor when it comes to lifting.
When it comes down to strength, eating is somewhat important. It's a little harder to make gains while you're trying to cut. Not impossible, but you will progress much slower.
Not sure what you're asking here. You want to eat overboard but you do not want to gain weight? If you're asking you want to eat and gain solid muscle only, it won't happen. If you're bulking for muscle, you will get muscle, but fat as well. It's the human body. You won't gain ridiculous amounts of fat though, just something extra. To make it a bit more clear:
Gain weight muscle/fat: Eat more
Lose weight muscle/fat: Eat less
You don't need all that fancy shit from Xplode or Muscle Tech. Whey protein and protein based foods is all you need, and hard work when it comes to lifting as well. Since you are not going to be eating and lifting hard, your recovery will become affected as well. BCAAs help out for recovery. Creatine seems kinda iffy in your situation. It will cause water retention which will make you gain water weight, but it's great for energy and recovery as well. You should give it a try, it's the cheapest supplement when it comes down to lifting.
You shouldn't be avoiding fats either. I understand there is a huge myth when it comes down to eating food with oils, but it all comes down what food you eat with oil's. The most important oils would be Olive oil and Omega-3s, and supplement-wise, Fish Oil.
You shouldn't avoid food for the most part, just don't go overboard with fast food place things. If you feel like you are going to have to eat at a place like McDonalds, you can always order a salad. Don't use half the dressing if you can, maybe like 1/4 just to make the salad easy to swallow at least. An extra piece of chicken in McDonalds' are like 80 cents, that's a bargain, and not a lot of people know this. Always go grilled. If you want some beef, order the dollar menu McDouble and take it the beef and dry it and put in your salad. A lot of things you can do.
When it comes down to strength, eating is somewhat important. It's a little harder to make gains while you're trying to cut. Not impossible, but you will progress much slower.
Not sure what you're asking here. You want to eat overboard but you do not want to gain weight? If you're asking you want to eat and gain solid muscle only, it won't happen. If you're bulking for muscle, you will get muscle, but fat as well. It's the human body. You won't gain ridiculous amounts of fat though, just something extra. To make it a bit more clear:
Gain weight muscle/fat: Eat more
Lose weight muscle/fat: Eat less
You don't need all that fancy shit from Xplode or Muscle Tech. Whey protein and protein based foods is all you need, and hard work when it comes to lifting as well. Since you are not going to be eating and lifting hard, your recovery will become affected as well. BCAAs help out for recovery. Creatine seems kinda iffy in your situation. It will cause water retention which will make you gain water weight, but it's great for energy and recovery as well. You should give it a try, it's the cheapest supplement when it comes down to lifting.
You shouldn't be avoiding fats either. I understand there is a huge myth when it comes down to eating food with oils, but it all comes down what food you eat with oil's. The most important oils would be Olive oil and Omega-3s, and supplement-wise, Fish Oil.
You shouldn't avoid food for the most part, just don't go overboard with fast food place things. If you feel like you are going to have to eat at a place like McDonalds, you can always order a salad. Don't use half the dressing if you can, maybe like 1/4 just to make the salad easy to swallow at least. An extra piece of chicken in McDonalds' are like 80 cents, that's a bargain, and not a lot of people know this. Always go grilled. If you want some beef, order the dollar menu McDouble and take it the beef and dry it and put in your salad. A lot of things you can do.
So you're saying that even though tues/weds im not using much chest, it's better to not lift at all?
my primary goal is to cut fat and, if possible, increase strength at the same time. basically, the latter isn't very realistic, or at least i should be shooting for maintaing or small improvements?
basically what i meant was that i want to eat to a point where im maintaining muscle i have but burning fat.
cool, this will help a lot. ive got some protein like what you mentioned, and i try to avoid places like mcdonalds anyway.
thanks for the help dude
Personally I think you should do SS?
It'll bring up all the lifts you want to where you want them. It's easy to do. I currently do SS while running track. I'm doing a type of intermittent fasting called LeanGains and it's working really well. It's mostly because I'm trying to lose weight while putting up higher numbers (even though I'm running track). To be honest I'm trying to do way too much but idgf.
Anyway, back to what you want to know.
You want to bring up your bench, squat, and power clean numbers. SS will do that, plus bring up your deadlift and OHP, plus pull ups / dips too if you wanna add em in.
It'll bring you plenty of muscle.
The trick is to get the diet down. To be honest, there are tons of good results that come from leangains. If you're looking for success stories, check out r/leangains. Abs are made in the kitchen, which I'm surprised venom didn't say lol. Anyway, I can tell you that following a laid out diet plan will make life easier. Have a caloric limit, hit your protein (1g/lb) and don't go higher. Get plenty of water. Get plenty of sleep.
It's totally possible to cut fat / gain muscle at the same time, but what's more likely in your case is that you are going to put on a ton of muscle without fat (if you follow a good diet, that is) because you're already not that fat (if you can see your abs you're definitely not fat at that weight).
fuck i don't know what i'm saying anymore
/me waits for venom to post again
fuck maybe i spoke too soon look at this guy http://i.imgur.com/KR68h.jpg (not saying you'll pull that off but damn impressive)
It'll bring up all the lifts you want to where you want them. It's easy to do. I currently do SS while running track. I'm doing a type of intermittent fasting called LeanGains and it's working really well. It's mostly because I'm trying to lose weight while putting up higher numbers (even though I'm running track). To be honest I'm trying to do way too much but idgf.
Anyway, back to what you want to know.
You want to bring up your bench, squat, and power clean numbers. SS will do that, plus bring up your deadlift and OHP, plus pull ups / dips too if you wanna add em in.
It'll bring you plenty of muscle.
The trick is to get the diet down. To be honest, there are tons of good results that come from leangains. If you're looking for success stories, check out r/leangains. Abs are made in the kitchen, which I'm surprised venom didn't say lol. Anyway, I can tell you that following a laid out diet plan will make life easier. Have a caloric limit, hit your protein (1g/lb) and don't go higher. Get plenty of water. Get plenty of sleep.
It's totally possible to cut fat / gain muscle at the same time, but what's more likely in your case is that you are going to put on a ton of muscle without fat (if you follow a good diet, that is) because you're already not that fat (if you can see your abs you're definitely not fat at that weight).
fuck i don't know what i'm saying anymore
/me waits for venom to post again
fuck maybe i spoke too soon look at this guy http://i.imgur.com/KR68h.jpg (not saying you'll pull that off but damn impressive)
Losing fat and gaining muscle is nearly impossible to do simultaneously. To lose fat, you need to eat less, and to gain muscle, you need to eat more. Yeah.
Yes, even if you're looking for muscle hypertrophy, it's typical to lift everyday, but resting in between days is not a bad idea either. Why do you think the dude's in prison are so buff? They lift everyday, but they get double the rest a normal person not in prison does. This includes lifting a few hours a day and, eating jail food, and sleeping the rest of the day. They don't eat much, but they to get their rest in.
I'm normally not into fixing people's routines, but if you want my opinion, I don't see you making a lot of gain in your strength. You should try Ripptoe's 3x5, this article will explain things better than I will (bookmark it):
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
You will come across other similar programs, more commonly 5x5, which you don't need to do for the sole reason that you already know how to do the lifts. And no, 5x5 will not get you any more stronger or muscular than 3x5. Like Interval said up there, the lifts in that program benefit from each other, you will progress equally. And yes...abs are made in the kitchen, in other words, ab workouts won't do shit for you if you eat a philly cheesteak sandwich and wash it down with a Corona every night.
So today I took it to the man and squatted although I wasn't supposed to.
I didn't do much today but it was a start...
225x5
275x5
295x3
315x1
Then I fucked around on deadlift a little bit.
Im surprised I got even 1 rep of 315 up. I haven't done a real squat in 4 weeks.
I didn't do much today but it was a start...
225x5
275x5
295x3
315x1
Then I fucked around on deadlift a little bit.
Im surprised I got even 1 rep of 315 up. I haven't done a real squat in 4 weeks.
how was your form?
Venom pretty much covered it, but lets look at this another way, maybe it'll help maybe it wont.
i've seen your type of question before in this thread and really i feel like people are asking 2 questions combined into one. Hopefully when you are done reading what i have to say, you'll see what i mean.
you said you wanted to put on muscle/make gains but you also want to drop some fat to the point where you have more visible abs right? well venom already said that you cant do both (effectively anyways). You can definitely do 2 things at once but we all know you get better results and do things better when you focus on one thing at a time, this is especially true when it comes to seeing results in muscle gain or weight loss.
You want to look good for the rapidly approaching summer right? Look at yourself in the mirror. take a very good look at yourself and ask yourself, "do i want to have that cut physique? with a very low body-fat % and abs so visible and rock hard that i can do laundry on them?" "or do i want to have that bulk look? so my mid section wont be as sexy, but i will have the size. nice biceps, a nice chest, that all around muscular look". You see when you say you want to look "good" for the summer, you need to break that statement down further. both looking muscular or not as muscular but with rock hard abs , both are impressive and qualify as looking good. You cant lose the fat (to the point where you are at a low enough body fat % to have nice abs) AND put on muscle at a satisfactory rate.
so first decide what you really mean when you say you want to look good for the summer, then go about looking for a plan to help you achieve your goals. because when you focus on one thing instead of doing 2 things at once, the results are SO MUCH better
1:So you chose abs and looking more cut/defined
if you want to see those abs, then cut the fat and agree to sacrifice a little muscle through the process. really you wont be losing that much muscle anyways, especially if you continue to have lifting days whiles you try to achieve that goal.
2:So you chose to get bigger (in a good way of course)
if you want to make good gains, get bigger, then agree that those abs probably wont get anymore visible, they may even get less visible. You wont be putting on as much fat as you think, if you do this right of course.
when i was in high school and on the football team, thats when i truly got my first taste of lifting weights. back then i was overweight but despite this, i wasn't lifting weights with the goal of losing weight. I wanted to get stronger, i had a clear goal and worked hard towards that goal. i made incredible and steady gains and got so much stronger. one day however i lost this "clear" goal because the idea of losing weight AND trying to get stronger at the same time eventually made its way into my mind. i never saw the kind of great results i had when i was just trying to do one thing, which was get stronger. what i am basically saying is, a lot of peoples minds become clouded with this idea of trying to do both at once instead of focusing on one at a time. you can do both, but you wont see good results because the results will be slow among other things
in the end, both routes are good and impressive in their own right. i can tell you right now that if you took your shirt off in the summer, you would look good having that big muscular look or having abs to die for. both count as "looking good in the summer" and which one looks better should come down to you. You can always change your mind later and go on a bulking and cutting, then repeat.
when i started to lose weight, i had already decided that i wanted to go the "rock hard abs" route and set my goals accordingly. today i still feel the same way and have seen good enough results, and i'm not even done yet haha.
i do of course wonder sometimes, how would i look like if i decided to go the other route instead? because although i may have a nice mid section, i am still a very small guy in terms of muscle. my arms arent as big and my chest isnt what i want it to be. my neck isn't as big as i would like it to be and i sometimes do wish i had that bulky look and went the "bulk up" way instead.
however i do know this, i just recently lost weight and dont really want to look big, no matter which kind of big. i am content being small with abs at the moment. i know that i am just starting, i am only 21 years old. i have a lot of years ahead of me and the day will come when i'm ready and CHOOSE to start bulking up, to chase after that big, muscular build. until then i know i'll be happy having a small build. i havent enjoyed being small long enough, not yet anyways.
I'm sure i will go on many bulks and cuts in my lifetime. you too can pick one thing now and just bulk, cut, bulk cut in the future as your views and what you want changes
i do of course wonder sometimes, how would i look like if i decided to go the other route instead? because although i may have a nice mid section, i am still a very small guy in terms of muscle. my arms arent as big and my chest isnt what i want it to be. my neck isn't as big as i would like it to be and i sometimes do wish i had that bulky look and went the "bulk up" way instead.
however i do know this, i just recently lost weight and dont really want to look big, no matter which kind of big. i am content being small with abs at the moment. i know that i am just starting, i am only 21 years old. i have a lot of years ahead of me and the day will come when i'm ready and CHOOSE to start bulking up, to chase after that big, muscular build. until then i know i'll be happy having a small build. i havent enjoyed being small long enough, not yet anyways.
I'm sure i will go on many bulks and cuts in my lifetime. you too can pick one thing now and just bulk, cut, bulk cut in the future as your views and what you want changes
:). i read the thread a lot but it has so many knowledgeable people answering questions, there's no point in posting haha.
hey that was probably the most helpful post ive read on the internet about weightlifting. you basically hit the nail on the head for my situation. ive been waffling between "big and strong" or "medium and cut" a ton, kind of hoping that i could do both and get away with it. im definitely in the same boat you are, gonna go with cut. do you have any personal recommendations that you've found are really helpful?
anyways, thanks a lot. really helped me get a plan straightened out.
edit: ninahaza's the boss. really inspiring, thanks for the help. lets get it
anyways, thanks a lot. really helped me get a plan straightened out.
edit: ninahaza's the boss. really inspiring, thanks for the help. lets get it
no problem, glad to be of help
. as for your question, i could type paragraphs on what i've done, the longest TL;DR you've ever seen. but i wont because in the end i feel that it should be different for everyone. what works for me might not neccesarily work for you. Plus its a lot of fun developing your own nicks, tricks and ways which you'll go about achieving your fitness goals (i know it was for me hehe). Instead of going too deep into what i've done personally, i'll just list out a few things that have either been very helpful to me or i've used a lot.
i started with a very basic plan. it worked so well for me that i just kept coming back to it. I did some research and got my BMI/BMR and my body fat percentage, then i got info on my caloric intake. basically the end goal of all of that was to know how many calories i would need to consume each day in order to maintain my current weight, how much i exercise was factored in of course. once i got the amount of calories needed in order to maintain my current weight, it was a simple task of deciding how many calories i'd have to eat less in order to lose exactly x amount of weight per week (and ultimately, body Fat as well).
Caloric intake plan
a little over 3000 was the amount of calories i needed to eat in order to maintain my current weight. i think i got that number because i'm in the gym a lot, that seems like a high amount tbh haha. as far as eating less than that number in order to lose weight, I've gone as low as eating just 1500 calories a day, that put me at losing 3 pounds a week [-500 cals is = to 1 pound lost a week]. i would consider that to be on the extreme end though. it did help me with the final push to achieve the Body-fat percentage i wanted. I've gone up a bit in body fat % since then, but i too have a set goal to achieve for the summer, i want to be at an even lower body fat percentage by the summer.
Cardio or Weight training?
you want to bring that body fat percentage down? this is how i went about it.
you can lift weights, yes. Weight lifting will definitely bring your body fat % down. i however chose the cardio route over weight lifting. don't get me wrong, i did and still do both. but if i were to stack the numbers up, i have done more cardio than weights, easily.
this is going to be up to you, which you enjoy more. i know some people that cant stand cardio and invest the majority of their time in weights training, and you know what? they look fantastic. do both and which you end up doing more is going to be up to you (lol i know, i keep repeating that). The main thing should be that you are doing something, that's the foundation for all this. go in and get your work outs done. don't make excuses and those abs will pop out.
Diet
For what you've chosen, diet is the most important above all else. I am ALWAYS on a diet. It doesn't have to be the same one but i am always on some diet (although i don't change diets much, I've been on a total of 2 for the last 13 months). You want to look more cut and defined for the summer? you want the abs that people wont help but stare? you want that low body fat %? then this is where the magic happens.
as i've said, i wont go deep into what i've done personally, But i will tell you this; all my diets have been more calorie based than anything else (carbs for example). if you want to focus more on a carbs diet, go for it, whatever works for you :).
if you want something simple, you are welcome to try out what i did. get your info and find out your current body fat % and how many calories you need to eat just to maintain your current weight, then decide how many calories you'll eat less than that number (depending on how many calories you wish to lose a week). Just remember to look at the bigger picture here.
Example:
2 pounds a week= 8 pounds a month.
4 months until summer = 32 pounds ( do you want to really lose 32 pounds by summer? it probably wont be 32 but you'll definitely lose some serious weight and even more serious Body fat. you'll have a pretty low body fat % man.)
i am proof that that equation works, I've done the math on what i should be losing and it has come to pass. why do you think i kept coming back to that simple plan? haha
Conclusion
really, i think this is all just a game of patience and if you can master yourself.
if you can be patient enough and wait for those results to come. if you cannot get frustrated when something goes wrong, and just remain on your chosen path through the good and bad.
If you can master yourself. we both know that in the world of fitness, the only person that can stop you is yourself. On a daily basis, YOU choose to go work out or not to, and in the end that's all it comes down to. these choices you make on a daily basis, whether it be diet or exercise, those choices will stack up and decide your faith when summer is finally here.
Edit: if you are still looking for more specific info, Venom already covered that you should focus on getting as much protein, no matter which diet you choose. He and Stylish Interval also recommended some specific workout programs in above posts :). if you have a new plan that requires something else, i'm sure they'll be more than happy to recommend something new that fits
I'm guessing you want to do a clean bulk, which is always the right thing. High calorie base foods for me include peanut butter, peanuts, almond, salad dressings add calories to any food and make it taste better, like eating grilled chicken with a fork and dipping it in something like honey mustard or thousand island. Bread is also high calorie, especially white bread, and it's pretty much a healthy grain if you're eating sliced.
Something that helped me a lot was eating peanut butter with a long of things. Celery sticks with peanut butter, peanut butter in my cereal, peanut butter in my protein shakes, peanut butter sandwich, peanut butter in my glass of milk, shit even eat peanut butter with my fingers. It has a lot of calories but it also has a high amount of protein in it, something you should be looking for. In my house we a lot of tortilla, so I tried to not go overboard with it, but it did help to eat tacos made out of cheese and tortilla. Mexican cheese does not taste bad and it has a lot of calories, and being a dairy product, it also has a lot of calories. "Chorizo", a type of mexican meat you can find in your local mexican store or sub mart of supermarkets also has a a lot of calories and proteins. You should really be eating a lot of eggs as well. If you feel like you can't eat eggs all day, like me, try adding 2 raw eggs to milkshakes or add 2 eggs to a glass of juice in the mornings. Just make sure you're trowing away cartons of eggs frequently and not boxes of cold dinners or jose ole burritos.
A lot of things you can do, if you need more ideas or have questions I'd be more than happy to help you.
added chins to workouts
i can only do 3 (it's tough at 200 lbs) but i'm happy enough. doing 3x5 with negatives in where i can't do full chin ups. did 5 total full chin ups today out of fifteen, pleased. holding at the top for as long as i can as well.
tough shit, will probably make for good results.
i can only do 3 (it's tough at 200 lbs) but i'm happy enough. doing 3x5 with negatives in where i can't do full chin ups. did 5 total full chin ups today out of fifteen, pleased. holding at the top for as long as i can as well.
tough shit, will probably make for good results.
My friend your are headed in the right direction. Chins are the best mass builder for your upper back by far and theres no substitution for them. I used to do the lat pulldown machine because I could only do 5 chins but eventually I switched to chins and worked my way up in reps via negatives and spotters. As soon as I got the hang of them and incorporated them regularly on back day, I packed some serious size on my back. Your going to love the results.
i also just recently added chins to my list of exercises. i added a little under a month ago and i've seen progress in how many i can do (which is great because not too long ago i couldnt even do 1). i realized i wasnt giving my back enough attention and i heard that pull ups were the best for your back so i just started with pull ups haha.
i want lats (and over all back) i can be proud of and right now i am very far from that
i want lats (and over all back) i can be proud of and right now i am very far from that
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