I like fitness, ask me anything
 

*UPDATED*

I thought i needed something to do every morning when i wake up besides check my email, fb, cell phone. So lets try this out, I've been working out for about 2.5 years now. It all started when i crashed my rx-8. Almost fell down a hill with three others in the car. I was young and stupid. I needed something to distract me from losing my baby and my fuck ups, so i turned to lifting weights. It's been fun and I've come a long way.

1-09-2014

Height 5"10
Age 24
Weight 201lbs
body fat ~16%
Currently on a cut

Bench press 225 x3
squat 295 x2
dead lift 385 x2

02-20-2014

Height 5"10
Age 24
Weight 196lbs
body fat ~15.4%
still on a cut

Bench press 245lbs
squat 315lbs
dead lift 385

3-19-14

Height 5"10
Age 24
Weight 196lbs
body fat ~14.1%
still on a cut

Bench press 245lbs
squat 315lbs
dead lift 385

4/23/2014

weight 196lbs
Bench 245lbs
squat 315 lbs
dead lift 415lbs

calorie intake currently at 2000-2200

9/22/2014

weight 189lbs
Bench 255lbs
squat 325 lbs
dead lift 425lbs


So here goes, ask me anything, advice, diet, workouts. Lets go!! :D

Do you even lift?

I'm a 'little' overweight.
5'9 190 pounds.
Should I lift heavy to turn my fat into muscle or focus on cardio first and drop a few pounds? I'm trying to get ripped, not to bulky.

How do I get motivated again to actually go to the gym? I have a membership and at 1 point my body fat % was only 9.8%


Currently 24yrs old 5' 8.5" 166lbs. BF17.5%. Easily the "fattest" (definitely not fat) I've ever been.

Start off light, always leave your ego at the door. Start light for the first few weeks and get the form down. Work on bench pressing, squatting and dead lifting. Not on the same day of course. Fastest way to get ripped is to get bulky and cut down the fat. But if you're a bit over weight i would recommend you diet down to a comfortable weight and start building muscle from there. After your at a bulky stage than start to cut to define your body. But 80% of the process is diet, i would recommend getting the app my fitness pal to track your daily nutrient intake. It's a handy app but gets really tedious.

You don't need to spend hours in the gym just a good 40 minutes, not too long brakes. Cardio isn't necessary because all it is, is getting your heart rate at a good pump for a sustain time. High heart rate = burned calories. You can get the same results except it isn't sustainable high heart rate. It's intense beats for a short time when you are lifting. It burns more calories, but i would always suggest you see a doctor just in case you have heart problems that limit you from high intensity training.

The best motivation is really yourself. Never go to the gym because of a break up or because you're doing it with friends. Once you get over him/her or your friends drop out, so will you. Bring some music, ignore all others and be the best of yourself. I was always competitive in high school, and loved physical actives, so me staying motivated is easy.

Or you can go to the through the supplement route, i have some good pre workout recommendations but that's a whole different story.

Not even once

http://i41.tinypic.com/2ylv9qd.jpg

Everyday is upper body day.



jk:D

Currently 5'9 and 165lbs. Due to lack of motivation didn't train for a while so i've gotten fatter. I used to have a sharp jawline and flat stomach, turned into puffy cheeks and belly, disgusting. :(

Fat does not turn into muscle. That is all a lie. If anyone is seriously thinking about gaining muscle and or losing fat, the absolute best thing to do is work with a professional trainer that can create a plan that is catered specifically to you. Everyone has a different genetic make up and some workouts will work well for others and others it won't. That also goes hand in hand with nutrition.

Most PT at gyms are idiots. They give you some shitty routine that's only good for curlbros.

i do a lot of "forearm" workouts at home.

damn things look like tree trunks.

I am mot sure what the requirements for a PT at your location are but I do agree that some PTs have no clue what they are doing. Point is that everyone needs a different workout and diet that works best for them. And it is best to consult someone who specializes in fitness and nutrition to figure out what works for you.

Motivation: Somewhere out there, a girl is warming up with your max :suicide:

There's a lot of tips and stuff for people to turn fat into muscle and the likes, but what I want to know is if your a small guy who wants to get bigger where to start? And don't say eating because that doesn't always work for people with super high metabolism. Got any thoughts or advice on that?

I'm recovering from sickness so I lost a lot of weight from it :) I'm 5'11 and only 126 lbs

Thanks for posting this thread

Not sure if trolling. He weighs 201 and benches 225 which is roughly 112% of his weight 3 times. Hmm.

From my experience of over twenty years in the Iron game a combo of both would work well.
Cardio coupled with progressive weight training would transform your Body best.
Muscle weighs more than Fat so as you melt of the Fat with Cardio exercise and perform weight training your results would make you most satisfied.
Example start off with Bench Press of 105 for a set of 12 reps; set 2 135 for 10 reps; set 3 165 for 8 reps. Perform that for two weeks and increase the weights. The progressive weight increase would challenge your muscles and increase the muscular size.
Do that with each exercise that you perform and give it six weeks and check your results in a mirror and see. ;)
Just a small sample.
Old School method from an old Gym Rat

I'd like to go heavier but chest has always been my weak spot. I first hit 225 when i was 195.

I hate to burst your bubble but eating lol. So you have high metabolism, so do I. The fix? Eat more, lower meal size and increase meal timing. Don't have a breakfast, lunch and dinner. Change it to meal 1-7. Awhile back i hit a plateu and was unable to gain weight past 200 (about 2 years ago) thats when i increased meal frequency. I ate 6-7 times a day, even when it was 3am i would go downstairs and microwave some rice and chicken.

There are three body types and i would assume you're more close to a ectomorph. High metabolism, tall, and hard weight gainer.

http://www.muscleandstrength.com/sit.../bodytypes.jpg

Unfortunately for you, your strategy on gaining weight is very little to no cardio. You have to increase your food intake even to a point were it feels like a chore.

Fortunately ectomorphs have stronger and thicker bones. They tend to be naturally stronger in the gym and they can allow more cheating in their diet.

Try working your Chest with Dumbell Presses. This way each side of your Chest will have to adjust to pulling it's own share of the exercise and hence have to get stronger and Bigger. ;)

Also for a final Burn of the Chest Standing Cable Fly's. Sets of 10 Reps. Feel the Burn

What I've notice (aspecially at the 24 hour i go to) All you really need to become a pt is a cpr licence, and a pt licence which the gym usually pays for. Most of the guys here have some amazing looking degree in health and stuff like that but what they make you do in the gym is literally by the book. And when i say by the book, it's like one of those infomercial exercise videos from the 70s.

I occasionally do, but i really don't feel it much. I understand what you mean by the whole barbell = cheating for the weaker side but i first started off with dumbbells and literally had no growth for a year. I later moved on to the 5x5 routine and that helped ALOT.

Don't necessarily need to go heavier unless it's a personal goal. Try mixing in dumbbell press and if you have access to gym rings start working on ring dips. Shortly after I started ring dips my bench and dumbbell press went way up believe it or not.


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How is your form on bench? I feel like that may be your issue. You definitely look like you should be benching a lot more than that.

Calves look good(no homo) - gotta love asian genetics for easy calves..nice diamond shape. Need a better camera tho, got a pic from the back? :P (NO HOMO) hahahaha

My form is good but i use a normal bodybuilding form for benching. If i use my power lifting form i get get an extra 20-25 on easy. But i usually don't because i feel it all in my arms. (closer grip, feet dug way into the ground, ass still on the bench)

I do have the genetics for calves but you gotta understand i was about 30% body fat all my life until a few years after highschool. Highschool = no car, and not only that i played a lot of sports (varsitiy/jv badminton team.) I also walked to the park every Saturday and Sunday which was a 2 mile steep hill walk. Walked home, walked to get food, and i went to a lot of anime conventions. More walking lol. Calves are 17 inches when i measured them 6 months ago.

This was me 1 year into lifting when i thought i was big. Just some messing around when i was in china visiting my sick grandpa (rip) jan 2012.

http://i44.tinypic.com/14e6tmp.jpg

This was taken august 25 2013. I was wondering how my back looked like lol (195lbs).

http://i43.tinypic.com/23uyb7b.jpg

Unfortunately i go to a conventional gym. None of those olympic stuff. When my this subscription ends im going to just go to a nice mom and pop gym. Pay more but have less people yell at me for not wearing shoes haha

Yeah I hear ya, I ended up buying my own set for $70 and mounted them in my fitness room. They're pretty fun actually. Anything to 'shake it up' - rings, alternating dumbbell and bench, lighten weights a bit and do extended negatives, even pushups - whatever work your muscles differently. I like both DB press and rings, increased my grip and wrist strength - in real life you can have huge chest and arm muscle strength, but if you don't have the wrist and hand strength you can't apply all that power.

Awesome suggestions. I prefer dumbbells and push more with them for some reason.

This. Can't gain weight, eat more. I was extremely skinny for most of my life, like stickfigure thin. I red alot of threads on bodybuilding sites and put together an nutrition plan and workout routine and i eventually started gaining weight.

Alot of pt's also discourage use of free weights and actually recommend machines. You're going to build more muscle and faster with compounds than any machine will ever do.

Heres my log of what i eat everyday; just to show you how much i have to eat to "Lose" weight." Now imagine how much i have to eat to gain weight.
http://www.myfitnesspal.com/food/diary/vincenttam

Bulking food? I like to eat out as well.

Thats an easy one. Depends if you're bulking clean or dirty. If it's clean most dennys, ihop, and diners serve nice boring foods like chicken breast and brown rice. Of course when you eat out, you're typically spending an extra 100% of food with the pros being convenience. My favorite bulking foods are usually the boring ones anyways. Chicken breasts with some (pepper, salt, garlic, onion powder, Cayene pepper and a bit of lemon.) Fire that up on my grill with a side of a bake potato and probably some greens; if i want to do my mom some justice lol. I've noticed i get really gassy if i eat beef/pork after my whey shake after the gym so i stick to check late at night. If you want some quick and delicious beef cuts go with the skirt steak. It's a bit on the fatty side but taste great. That or you can always go with lean ground beef. Prep if not all but most of your food with olive oil, great great fats in that. Peanut butter is a drug so be careful on that one. Peanuts, almonds on the side for snacks help a little but you won't need it much on a bulk. I prefer those on a cut, keeps you less hungry longer. But I'll be dead honest because I'm human too, my favorite dirty bulking food is..

http://distilleryimage0.s3.amazonaws...0a1fb043_7.jpg

Alberto's super fries. Get some Pico de gallo. You got your carbs, protein, and fats. Of course the whole thing will run you anywhere between 1500-2200 calories, i usually eat it in one sitting. Post workout meal of course. :thumbup: I try not to dirty bulk as much as i used to because i gain fat really really fast. I'll probably get "something" like my super fries above 3-4 times a week. But usually i enjoy grilling my food, have a bbq why not use it.

i could help you guys out as well, and i come from the fatty end. i used to be 245lbs. my lowest point was 169lbs after a crazy diet.

5'11''
205lbs
22yrs

315x4 bench
405x5 box squat
405x3 deadlift (don't really do 'em a whole lot...might want to hit 500lbs this yr we'll see I'm cuttin right now...)

here's a back pic from a few months ago
http://i.imgur.com/6zpuCMt.png

How do I get big?

Watch fitness youtube videos by Hanh. I heard he was ok.

Invest in protein powder, my personal favorite is Dymatize Elite Whey. Easy ass gainer shake -

50g protein powder
80g oats
1tbsp Macadamia Nut Oil (or any fat you prefer, peanut/almond butter etc)
1-2 cups milk
(maybe a banana or 2?)

blend that shit up, easy calories & very clean

your diet depends on your weight/training experience/daily activity level etc.

i prefer to have at least 1g protein/lb of bodyweight, more of the time 1.25-1.5g

a really easy diet could be

meal 1: ^that shake
meal 2: 8oz lean meat (chicken, turkey, white fish, etc) + carb source (rice, oats, etc) 50-70g (depends on bodyweight)
meal 3: ^that shake
meal 4: 8oz fatty meat (beef, salmon, etc) + carb source
meal 5: ^that shake

vegetables you can have as much as you want but i'm not a fan lol. that's just the kind of foods i eat. there are a lot of different sources for fats/carbs etc but i only listed the ones i like to eat...

just throwing in a shake like that 1-2 times a day should help you pack on some mass (if you workout)

for youtube, i like Bios3training http://www.youtube.com/user/bios3training/videos but he is for the more....hardcore crowd lol.

some good websites: bodybuilding.com, getbig.com, rxmuscle.com


also, don't fall into the supplement trap. the only supps that i take are protein powder, vitamin A, vitamin D3, and vitamin C, and a pre-workout (i like neurocore, tried like all of them). don't take "test boosters" they are all bullshit, unless you take a pro-hormone (which there are a lot of fake ones out there as well)

That's a lot of shakes. Do I buy shake weights?

sorry for threadjack btw lol but i was thinking of making the same type of thread the other day as well, might as well post in yours!

:cheers:

Yes shake weights for maximum strength
http://images.wildammo.com/wp-conten...2/01/Obbms.gif

lol fuck you for trolling, but i had like over 8k posts on bb.com before i got banned (fuck the misc lol) and people would actually ask questions like that:thumbsup: