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01-27-2009, 01:25 AM | #45 |
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I'm getting toned and I still lift heavy. Most of the meat heads you see at the gym either take steroids or a bunch of supplements to help them get there. If you want to be tone, lift hard and eat right.
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01-27-2009, 02:18 AM | #46 |
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220 (2 years ago was 298) Living off of brown rice, veggies, chicken, salad, amongst other things. Can bench 240lbs Leg Press 900lbs Run a sad fucking mile in 8:30 ![]() Pretty shitty huh? ![]() |
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01-27-2009, 02:34 AM | #47 | |
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I'm a college student and I eat clean as mofo. I grocery shop on Saturday and cook all my meals for the week on Sunday. I'm 5'6" 144, haven't weighed myself in a while. Weight doesn't matter. What you look like does. I will get some comparo-shots going and I'll post em up in a month or so. P.S. BoostedBMW - I stopped the True-Mass and started up this strict diet, and new workout plan and I've noticed my abs are more cut (no more extra fat in my diet, since True-Mass is gone), and I'm putting on good size. Here's my strict diet. I modified it from one that was in a book called 'Huge in a Hurry' featured in Men's Health Magazine. I consulted a nutritionist who is also a gym rat. This diet is for a 175lb male looking to put on muscle, however I am finding myself hungry at times. 7AM: 5 Eggs (1 Whole Egg + 4 Whites) 1/2 cup of Spinach 1 oz of lowfat Cheese (Frigo brand rocks, 1 oz string cheese sticks, 8g protein per if I recall) 1 cup of Blueberries 10:30AM: Immediately after work out 1/2 Box of plain white pasta (not allowed to put anything on it as it will slow digestion). 30 Minutes After Above 3/4-1lb of 93/7 (or leaner) Ground Beef w/ Mustard (ketchup not allowed) 1PM: 1 Apple 3oz Cheese (same brand as above) Handful of Celery 4PM 3/4 cup Low fat Cottage Cheese 1 cup of Pineapple Handful of Almonds/Walnuts 7PM 6-8oz Chicken Breast 1 Sweet Potatoe 1 cup of Raspberries 10PM 3oz of Tuna 1 cup of Blackberries Handful of Carrots |
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01-27-2009, 03:42 AM | #48 |
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If you can run a mile in 8 and a half mins, that's pretty good. I think the average is around 10 mins, but with Americans so overweight nowadays, I don't think most can even do 10 mins flat. I warm up by running 3 miles in 30 mins just to get the blood pumping.
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01-27-2009, 03:43 AM | #49 | |
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01-27-2009, 04:04 AM | #50 |
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Hahahaha if you only knew how much I eat you would be sooo jealous.. not to mention even the doctors say im verrrry healthy..
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01-27-2009, 04:18 AM | #51 |
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5'9, 165lb, bench press 275
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01-27-2009, 05:32 AM | #52 |
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01-27-2009, 10:53 AM | #53 | |
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![]() Now, as far as your PWO meal goes, if you are worried about something on top of the pasta slowing digestion (ie. like tomato sauce or something similar) then I would ask you to reconsider eating pasta in the first place if you want FAST digestion of carbs pwo. You would be better off going with a piece of fruit or a yogurt in combination with a scoop of whey (yes, I advocate eating whole foods whenever you can, but PWO I think that a scoop of whey is good in addition to some fast digesting carbs to replenish whatever glycogen is depleted), and then you can eat your serving of pasta (or whatever other carb you would like... rice/potato/sweet potato/etc) with your ground beef for your pwo meal. Your diet is very CLEAN, which is great, but what I would like you to know is that to change your body composition, as well as to be healthy, you DON'T need to eat the same thing day in and day out. What you should know is that as long as your overall caloric intake for the day is met for whatever overall goal you are trying to reach (for you its gaining) you can eat whatever foods you like as long as you are eating an adequate amount of protein and EFA's (healthy fats). The rest of your cals can come from donuts and it would have no difference on body composition if you were within your caloric limits for the day. Obviously I don't recommend eating donuts for health reasons, but the point is that I want you to realize that you don't have to eat a cup of blueberries with 4 eggwhites every morning for the next year and a half to reach your goals, but instead you should determine what your BMR is according to your activity level and metabolism, and from there establish how many cals you should be taking in per day. Compare that figure to how many cals are in your diet above and go from there (it might be perfect the way it is now, but I would rather spend the 10 minutes to double check). Check out this link and determine your BMR, and then add 500 cals to that (for bulking on 1lb per week, which will maximize muscle gains with minimal fat gains), and then figure out how many cals you are taking in with the diet above (I would guess that its too little just by glancing at it)... http://forum.bodybuilding.com/showth...hp?t=107459791 Hope this helps you out, and again, props to you for sticking with it. ![]()
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01-27-2009, 11:57 AM | #55 |
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I like doing military presses but they more often than not lead to rear shoulder pain/nerve. I tried dumbell raises but they do not seem to give the results the machine does. Maybe I need to do them seated because my back tends to strain from the standing version when I get to 50lb bells and above.
Alternatives? Old man. 6'2" 197. Eat like a horse. I like beer too. BF around...13% which is OK with me.
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01-27-2009, 12:03 PM | #56 |
is ross
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I do, and fat free cottage cheese.
I workout 4 times a week, run at least 5 miles a week, and do abs and shoulders every time I work out any muscle. 5'9" 155, I have no idea on my fat %. I'm seeing great basic results just from the routine above; but its hard to surpass that and get the 'washboard' abs and look 'jacked' when I eat on the university campus restaurants 4 times a week and smoke allot :/ Munchies suck. Although Ive been going grocery shopping so even when I do have killer munchies I can only eat fruits, cereal, yogurts, and chicken breast etc. But even fruits have allot of sugar, and big meals arent very good, so ![]()
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01-27-2009, 12:14 PM | #57 | |
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01-27-2009, 12:15 PM | #58 | |
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I usually try to do complexes like clean and jerk. But with your shoulder that rules it out. I do DB raises sitting down. I can focus more on my shoulder sitting down than standing up. You can also do raises on the cables for resistance. |
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01-27-2009, 12:16 PM | #59 | |
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01-27-2009, 12:52 PM | #61 | |
is ross
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01-27-2009, 01:09 PM | #62 |
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Young chickens
![]() 5-11' 190lbs (started at 203 ten years ago) Im 48, been working out for 10 years as of april with really no lay offs. Generally 3 times per week at 70-75mins - BF lower 20s (been a while since I checked) Cross training routine - Set of weights (abs each session - upper body and legs alternating during the week) Cardo Then weights again Cardio Weights And another final cardio set. (total of about 30 mins cardio) Usually 13-20 reps for each weight set. Heart rate between 110-155 for the entire session. Eat pretty much anything I want - lost 25 lbs when I first started workout routine. Since added about 12 lbs back muscle mass.
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01-27-2009, 01:24 PM | #63 |
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^ Your 3 older than myself (edit: me). 5 times a week myself, sometimes less if too busy. My thing is I get the AADD after 30 minutes. I do go when it is near empty so I get it on and get out...straight to the sauna for 10 or so minutes at 130 degrees. Ahhhhh.
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01-27-2009, 01:32 PM | #64 |
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Saunas at 24hr I've been to were always at 170.
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01-27-2009, 02:52 PM | #66 | |
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If it fits into your macros/cals for the day and you like the taste then eat away. I have yogurt in my pwo shake if I don't have any fruit at the house.
You can use a smith machine and do a seated barbell shoulder press instead, which shouldn't put much strain on your rear delts. I like to cycle these into my workout along with DB presses, and arnold presses. Quote:
Also, big meals or multiple small meals won't make too much of a difference in terms of body composition... overall calories at the end of the day is much more important so don't sweat that.
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