Will Smith's workout

[.:bHd:.]

I wanna switch my routine since i've pretty much been doing the same weight for the past 3 months with very little muscle development. Do you guys think this regime is a good change?

I currently do 6 - 8 reps of 3 sets. On the 8th rep i'm pretty much dead. It worked great for a few months but it doesn't work any more.

http://bullyxtreme.net/blog/2009/10/...d-i-am-legend/

[E90SoFlo]

Cool, it took him 12 months, so give it a shot and be consistent for 12 months and I bet it will work

[Quick6EF]

If you're not gaining, you're not lifting hard enough and your diet is lacking.

Have you calculated your total calorie and macro (P/C/F) before?

[.:bHd:.]

Originally Posted by Quick6EF

If you're not gaining, you're not lifting hard enough and your diet is lacking.

Have you calculated your total calorie and macro (P/C/F) before?

nah my diet might be lacking you're right but trust me I'm lifting hard enough

[geneatals]

why do all that work in the gym/weight room to piss it away at the dining room table?

[.:bHd:.]

Originally Posted by geneatals

why do all that work in the gym/weight room to piss it away at the dining room table?

no time/skills to make myself good food

[DataStream18]

Take one night out of the week, maybe two nights, go to foodnetwork.com or google and cook you some food. Now instead of just doing lets say 1 chicken breast do 6-7 (depending on your protein intake do more) put then throw some veggies and carbs in the mix. Put each meal in tupperwear container or something seal-able, throw em' in the freezer and now all you have to do at night time is wait 2-3 minutes on the microwave and you grab a fork!

Time saving is fun!

[Kylekuu]

besides diet, you need to look at workouts/recovery time/volume. you can work your ass out all you want, but if you plan sucks you won't see growth either.

definitely diet is the most important part, and after that you still need to be doing the right amounts etc.

lotsa ppl go to the gym and work their ass off, but working your ass off does nothing if you don't know what your doing. i.e. curling 3 times a week, etc.

Post your workout routine, if your not sure about that or look at ******* or something. not making any gains after 3 months of doing the same exercises shows something is clearly wrong, even if you diet sucks something is wrong

[Quick6EF]

Originally Posted by .:bHd:.

nah my diet might be lacking you're right but trust me I'm lifting hard enough

You don't need kitchen skills to make meals to meet a proper calorie and macro nutrient intake.


Eat what you please.
Weigh and measure your foods and still aim to hit 500 calories over your maintenance.
Profit.



FWIW I am slow bulking (.5lbs per week). My stats are 5'9" 161lbs 8%BF.

2600 calories
85g Fat
185g Protein
XXX Carbs

I promise you are not eating enough, plain and simple.


Aim for as a baseline:

.4-1g Fat per LB
1.-1.4g Protein per LBM (not LBS)
The rest fill with carbs or whatever you want.




Use this for calculating your maintenance and macro needs:

Estimating Requirements
The simplest method of estimating needs is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) - the demand is even greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

There are, however, a number of more complex formula which calculate a baseline BMR, which you multiply by an 'activity variable' to give TEE.
1/ Harris-Benedict formula:
Particularly inaccurate & derived from studies on LEAN, YOUNG, ACTIVE males in a COLD lab MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
For WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2/Mifflin-St Jeor:
Developed in the 1990s and more realistic in todays settings, but it still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
For WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

3/Katch-McArdle:
Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)
Where LBM = [total weight (kg) x (100 - bodyfat %)]/100


What is an Activity Factor - Essentially, this is the COST OF LIVING. THIS IS BASED ON MORE THAN JUST YOUR TRAINING (include work/lifestyle, gym/ sport & a TEF of ~ 15% - ie: an average mixed diet). And unless you are an ATHLETE your job/ lifestyle is MORE important than the gym sessions you do! So to convert BMR a TOTAL requirement you multiply the result by:
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

[Cookiemonster]

Originally Posted by Quick6EF

You don't need kitchen skills to make meals to meet a proper calorie and macro nutrient intake.


Eat what you please.
Weigh and measure your foods and still aim to hit 500 calories over your maintenance.
Profit.



FWIW I am slow bulking (.5lbs per week). My stats are 5'9" 161lbs 8%BF.

2600 calories
85g Fat
185g Protein
XXX Carbs

I promise you are not eating enough, plain and simple.


Aim for as a baseline:

.4-1g Fat per LB
1.-1.4g Protein per LBM (not LBS)
The rest fill with carbs or whatever you want.




Use this for calculating your maintenance and macro needs:

Yup Quick is right on. If you have a smart phone get an app that counts calories and fat/carb/protien. I use the app "lose it". Honestly you can eat at Wendy's every meal as long as your macro's are on you are good to go.

[Quick6EF]

[quote=Cookiemonster

Yup Quick is right on. If you have a smart phone get an app that counts calories and fat/carb/protien. I use the app "lose it". Honestly you can eat at Wendy's every meal as long as your macro's are on you are good to go.[/QUOTE]


Appreciate the backing up, but I would reccomend getting 90% of your calories from whole foods to keep micronutrient intake in line.

The idea of counting cals and fitting foods into your macros is for sanity and taste. Wendys all day every day isnt good; moderation is key!!


Brb going to fit a whole pint of BnJs froyo into my macros

[Quick6EF]

Ugh im on my phone ^^^ is in response to Cookiemonster

[bmwmike335]

Originally Posted by .:bHd:.

no time/skills to make myself good food

start learning son. wont get anywhere w/o perfect nutrition everyday. =)

[Garduna]

Originally Posted by bmwmike335

start learning son. wont get anywhere w/o perfect nutrition everyday. =)

Make the time. I learned to do it. During crunch time at work, I'm rolling in +60 hr work weeks. Key is to cook in mass and have it at the ready for 3-5 days. And no my food isn't bland. It's quite tasty actually :P