Re: Motivational/progress thread!
That and I can't afford much.. what else would you recommend?
That and I can't afford much.. what else would you recommend?
- Thread starter Beastinisgr8
- Start date
Re: Motivational/progress thread!
Háve you actually tried to estimate the cals in your food and add them up for a daily total? You need more calories and some fats. What kind of beef are you eating? 93/7 ground? Sirloin? 80/20 ground? Flank? Why wheat bread for a carb? What kind of bread is it? What's the first ingredient on the label? Does it say "enriched" ? If so, you need to shit can it.
Háve you actually tried to estimate the cals in your food and add them up for a daily total? You need more calories and some fats. What kind of beef are you eating? 93/7 ground? Sirloin? 80/20 ground? Flank? Why wheat bread for a carb? What kind of bread is it? What's the first ingredient on the label? Does it say "enriched" ? If so, you need to shit can it.
Re: Motivational/progress thread!
Nope don't count the cals right now I am lucky to eat without a job so i go for basic meats. Also its whole wheat bread and 96/4 beef.
I was at 240 over a year ago eating 6k calorie a day but at that time I didn't have a budget. I understand macros,maintenance etc.
Nope don't count the cals right now I am lucky to eat without a job so i go for basic meats. Also its whole wheat bread and 96/4 beef.
I was at 240 over a year ago eating 6k calorie a day but at that time I didn't have a budget. I understand macros,maintenance etc.
Re: Motivational/progress thread!
Holy **** just counted and only slightly above 2000...
Wow I am very surprised!! That is why I am having trouble getting over 200..
Holy **** just counted and only slightly above 2000...
Wow I am very surprised!! That is why I am having trouble getting over 200..
Re: Motivational/progress thread!
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: beastinisgreat</div><div class="ubbcode-body">Holy **** just counted and only slightly above 2000...
Wow I am very surprised!! That is why I am having trouble getting over 200.. </div></div>
Eggs bro man , add 3 eggs to each meal , that alone will add about 1200 cals a day of healthy fat and the best protein available.
Fat is more than 2x as calorie dense as most protein and way more than most carbs so you can take in far more calories by adding fats than adding protein.
Check around and see if their is a lockal farmer or farmers market you can shop at , the eggs will be better quality and the veggies will be better too.
get the cheapest ground beef you can find , if its to fatty then grill it or rinse it off under realy hot water after browning , this will reduce alot of the fats
Look around and see if you can find sombody that sells raw milk , its dam near a perfect meal!!
I knew a guy that gained alot of mass is college eating eggs he bought from a lady that had chickens only paid a dollar a dozen i think and ate ramen noodles!! got plenty calories but his meat that he had to buy way back by adding fats.
start off with a simple 33% ratio , 40g protein , 40g carbs , 18g fat per meal in ALL 6 meals , you carbs arnt gonna be so high that they will cause excessive fat gain even lat in the evening and combined with the added fats that will slow the digestion thus lowering the insulin responses to said carbs
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: beastinisgreat</div><div class="ubbcode-body">Holy **** just counted and only slightly above 2000...
Wow I am very surprised!! That is why I am having trouble getting over 200.. </div></div>
Eggs bro man , add 3 eggs to each meal , that alone will add about 1200 cals a day of healthy fat and the best protein available.
Fat is more than 2x as calorie dense as most protein and way more than most carbs so you can take in far more calories by adding fats than adding protein.
Check around and see if their is a lockal farmer or farmers market you can shop at , the eggs will be better quality and the veggies will be better too.
get the cheapest ground beef you can find , if its to fatty then grill it or rinse it off under realy hot water after browning , this will reduce alot of the fats
Look around and see if you can find sombody that sells raw milk , its dam near a perfect meal!!
I knew a guy that gained alot of mass is college eating eggs he bought from a lady that had chickens only paid a dollar a dozen i think and ate ramen noodles!! got plenty calories but his meat that he had to buy way back by adding fats.
start off with a simple 33% ratio , 40g protein , 40g carbs , 18g fat per meal in ALL 6 meals , you carbs arnt gonna be so high that they will cause excessive fat gain even lat in the evening and combined with the added fats that will slow the digestion thus lowering the insulin responses to said carbs
Re: Motivational/progress thread!
Ok sounds good I wrote out a grocery list.. I will keep this thread updated!
Ok sounds good I wrote out a grocery list.. I will keep this thread updated!
Re: Motivational/progress thread!
Good progress! Wish I had the discipline to get back in shape. Sure would be nice to lose a little fat (beer belly).
Good progress! Wish I had the discipline to get back in shape. Sure would be nice to lose a little fat (beer belly).
Re: Motivational/progress thread!
Thanks!
Now that i will be eating like someone my weight/size should i may grow a little more lol.
Thanks!
Now that i will be eating like someone my weight/size should i may grow a little more lol.
Re: Motivational/progress thread!
check out the "DC" training style also known as "DoggCrapp" training it's very effective for size and strength gain. if you don't understand the concept I have a video around here someplace I'll let you borrow , shows and explains the training and log book
check out the "DC" training style also known as "DoggCrapp" training it's very effective for size and strength gain. if you don't understand the concept I have a video around here someplace I'll let you borrow , shows and explains the training and log book
Re: Motivational/progress thread!
I have looked at it but i feel like i have done nothing when i tried it before.. I may be interested in the video.
I have looked at it but i feel like i have done nothing when i tried it before.. I may be interested in the video.
Re: Motivational/progress thread!
You have to push yourself bro.
Also, take a look at Dorian Yates' style of HIT training. It's very effective, but you have to be in the right mind set with no distractions when you walk in the gym. You gotta leave it all in the gym and only walk out with enough to get you to your vehicle.
You have to push yourself bro.
Also, take a look at Dorian Yates' style of HIT training. It's very effective, but you have to be in the right mind set with no distractions when you walk in the gym. You gotta leave it all in the gym and only walk out with enough to get you to your vehicle.
Re: Motivational/progress thread!
I stay motivated and push myself beyond what most do.. Last year I was benching 405x10 and all other lifts were high also but limited on funds=limited on food.
I stay motivated and push myself beyond what most do.. Last year I was benching 405x10 and all other lifts were high also but limited on funds=limited on food.
Re: Motivational/progress thread!
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: beastinisgreat</div><div class="ubbcode-body">No over training i just switched to a low rep high weight routine this week so hopefully something changes.
workout-mon chest, tues back, wed legs, thurs arms, fri shoulders
. </div></div>
5 days in a row is over training bud , even if you only doing low volume you are still taxing the piss out of your central nervouse system and the body wont effectivly heal and grow untill the CNS gets a break.
Try either a 2on 1 off or better yet ever other day routine
Monday , legs
tuesday , <span style="font-weight: bold">off</span>
Wednesday , chest , tris , side delts
thrusday , <span style="font-weight: bold">off</span>
Friday , Back , Bis , rear delts
Find a weight that you can only do 9-10 reps and stay with that , rep to failure , take a 30 sec break , rep to fail , 30 sec break , rep to fail.
Move to next body part
next time you work that muscle ad weight or add reps , you must increase one or the other </div></div>
JJ, great suggestions on diet plans although, 5-day consecutive training does not necessarily result in what might be perceived as over training. Lifting heavy five days in a row will have more effect on your joints than it will on your CNS. Over training is actually a broad area of debate and there is not enough research to be able to pinpoint exactly what is happening with any one persons morphology however, it usually takes months for the symptoms to become observable. The main indicator is usually fatigue and noticeable weakness, not loss of mass, if this is happening and your diet has remained regimented it is possible your CNS requires a week or so of downtime. Furthermore, the odds are greater that your perceived lower mass is a combination of loss of water weight, fat, and muscle swelling. Empty fat cells have the uncanny ability to "fluff up" during heavy training and then slough off unpredictably and are the main retainers of water weight. Muscles in repair can have the same effect. If you lounge for a week losing ten pounds out of no where can easily happen. Do not let it discourage you at all because the reality is you are not losing muscle mass. Also, do be aware that different muscle fibers heal at different rates. Aerobic muscles(ones with much blood, oxygen and nitrogen) activated by high reps and milder weight burn more calories and heal <span style="font-weight: bold">much</span> quicker than do their anaerobic counterparts(very little blood and oxygen), such as the ones activated by lower repetitions and heavy loads. There are muscles in between these two main groups as well and vary in their range of activation and load bearing ability. By high rep I mean 15+ and by low rep I mean 5-10. By milder weight I mean 20-70% of whatever you are using for your 5-10 rep heavy sets. These muscles in between the aerobic and anaerobic groups have qualities of both, give or take, and may activate in the 10-15 range. These numbers are of course rough numbers and may or may not apply exactly to your bone structure and metabolism. The key is to pay very close attention to what your body is doing. A lot of athletes will tell you 10-12 is the magic number, the most effective range rather, however you must understand that your body is childish and will form habits, in particular it forms proteins in your muscles that protect your from much of the pain, so just because you don't hurt, does NOT mean you are NOT hurt. That said, I generally do not recommend lifting heavy week after week. Try heavy/low rep one week and light/high rep the next and you are guaranteed to have results. Hope this helps.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: beastinisgreat</div><div class="ubbcode-body">No over training i just switched to a low rep high weight routine this week so hopefully something changes.
workout-mon chest, tues back, wed legs, thurs arms, fri shoulders
. </div></div>
5 days in a row is over training bud , even if you only doing low volume you are still taxing the piss out of your central nervouse system and the body wont effectivly heal and grow untill the CNS gets a break.
Try either a 2on 1 off or better yet ever other day routine
Monday , legs
tuesday , <span style="font-weight: bold">off</span>
Wednesday , chest , tris , side delts
thrusday , <span style="font-weight: bold">off</span>
Friday , Back , Bis , rear delts
Find a weight that you can only do 9-10 reps and stay with that , rep to failure , take a 30 sec break , rep to fail , 30 sec break , rep to fail.
Move to next body part
next time you work that muscle ad weight or add reps , you must increase one or the other </div></div>
JJ, great suggestions on diet plans although, 5-day consecutive training does not necessarily result in what might be perceived as over training. Lifting heavy five days in a row will have more effect on your joints than it will on your CNS. Over training is actually a broad area of debate and there is not enough research to be able to pinpoint exactly what is happening with any one persons morphology however, it usually takes months for the symptoms to become observable. The main indicator is usually fatigue and noticeable weakness, not loss of mass, if this is happening and your diet has remained regimented it is possible your CNS requires a week or so of downtime. Furthermore, the odds are greater that your perceived lower mass is a combination of loss of water weight, fat, and muscle swelling. Empty fat cells have the uncanny ability to "fluff up" during heavy training and then slough off unpredictably and are the main retainers of water weight. Muscles in repair can have the same effect. If you lounge for a week losing ten pounds out of no where can easily happen. Do not let it discourage you at all because the reality is you are not losing muscle mass. Also, do be aware that different muscle fibers heal at different rates. Aerobic muscles(ones with much blood, oxygen and nitrogen) activated by high reps and milder weight burn more calories and heal <span style="font-weight: bold">much</span> quicker than do their anaerobic counterparts(very little blood and oxygen), such as the ones activated by lower repetitions and heavy loads. There are muscles in between these two main groups as well and vary in their range of activation and load bearing ability. By high rep I mean 15+ and by low rep I mean 5-10. By milder weight I mean 20-70% of whatever you are using for your 5-10 rep heavy sets. These muscles in between the aerobic and anaerobic groups have qualities of both, give or take, and may activate in the 10-15 range. These numbers are of course rough numbers and may or may not apply exactly to your bone structure and metabolism. The key is to pay very close attention to what your body is doing. A lot of athletes will tell you 10-12 is the magic number, the most effective range rather, however you must understand that your body is childish and will form habits, in particular it forms proteins in your muscles that protect your from much of the pain, so just because you don't hurt, does NOT mean you are NOT hurt. That said, I generally do not recommend lifting heavy week after week. Try heavy/low rep one week and light/high rep the next and you are guaranteed to have results. Hope this helps.
Re: Motivational/progress thread!
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: trevor300wsm</div><div class="ubbcode-body">You have to push yourself bro.
Also, take a look at Dorian Yates' style of HIT training. It's very effective, but you have to be in the right mind set with no distractions when you walk in the gym. You gotta leave it all in the gym and only walk out with enough to get you to your vehicle. </div></div>
Careful with this style of training, Mr. Yates has very bad joint problems because of this. It may or may not effect any of us the same way it effected him due to his insane level of training, but it is important to understand the dangers of it in order to prevent anything from grinding, and god forbid, snapping.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: trevor300wsm</div><div class="ubbcode-body">You have to push yourself bro.
Also, take a look at Dorian Yates' style of HIT training. It's very effective, but you have to be in the right mind set with no distractions when you walk in the gym. You gotta leave it all in the gym and only walk out with enough to get you to your vehicle. </div></div>
Careful with this style of training, Mr. Yates has very bad joint problems because of this. It may or may not effect any of us the same way it effected him due to his insane level of training, but it is important to understand the dangers of it in order to prevent anything from grinding, and god forbid, snapping.
Re: Motivational/progress thread!
Just in case anyone was wondering who this a-hole is
This photo is a little old, I have actually gained another 15 pounds or so in the last 6 months and retained the same BF%
Just in case anyone was wondering who this a-hole is
Re: Motivational/progress thread!
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Valyndiir</div><div class="ubbcode-body">Careful with this style of training, Mr. Yates has very bad joint problems because of this. It may or may not effect any of us the same way it effected him due to his insane level of training, but it is important to understand the dangers of it in order to prevent anything from grinding, and god forbid, snapping. </div></div>
Most of Yates joint issues stems from some of the substances he used being very detrimental to connective and soft tissue like cartlige , Branch Warren has the same issues.
HIT training like Yates or DC is very productive if you have the fortitude to push your body to its limit each set and the biggest issues guys have is their not doing the static holds and extreme stretching , both of these will aid in strengthining the connective tissue.
For the average guy following a good diet and some decient joint supplements will have no issue with HIT training unless they get sloppy with their form or jerky with their moves
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Valyndiir</div><div class="ubbcode-body">Careful with this style of training, Mr. Yates has very bad joint problems because of this. It may or may not effect any of us the same way it effected him due to his insane level of training, but it is important to understand the dangers of it in order to prevent anything from grinding, and god forbid, snapping. </div></div>
Most of Yates joint issues stems from some of the substances he used being very detrimental to connective and soft tissue like cartlige , Branch Warren has the same issues.
HIT training like Yates or DC is very productive if you have the fortitude to push your body to its limit each set and the biggest issues guys have is their not doing the static holds and extreme stretching , both of these will aid in strengthining the connective tissue.
For the average guy following a good diet and some decient joint supplements will have no issue with HIT training unless they get sloppy with their form or jerky with their moves
Re: Motivational/progress thread!
Moment arms relative to your center of gravity are what should be avoided in the weight room... that's how injuries occur
Pushing yourself hard and yelling are encouraged in my gym
as far as rep counts referenced above, sets of ten have their place but they are not what is used if you want to get stronger in the most efficient manner...I can go into my thoughts on this but this would probably need to be it's own thread all together
Moment arms relative to your center of gravity are what should be avoided in the weight room... that's how injuries occur
Pushing yourself hard and yelling are encouraged in my gym
as far as rep counts referenced above, sets of ten have their place but they are not what is used if you want to get stronger in the most efficient manner...I can go into my thoughts on this but this would probably need to be it's own thread all together
Re: Motivational/progress thread!
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">Moment arms relative to your center of gravity are what should be avoided in the weight room... that's how injuries occur
Pushing yourself hard and yelling are encouraged in my gym
as far as rep counts referenced above, sets of ten have their place but they are not what is used if you want to get stronger in the most efficient manner...I can go into my thoughts on this but this would probably need to be it's own thread all together </div></div>
Thats what i like about DC training , couple warm up sets then one working rest pause set for 15 reps. Basicly you find a weight that you can only push 8-9 rep then fail and thats your working weight , hit your reps to failure , take a 30 sec pause hit again to fail , 30 sec pause hit again to fail , move directly to stretching. The next time you use that same movement you MUST either add reps or add weight , its based on forced adaptation
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">Moment arms relative to your center of gravity are what should be avoided in the weight room... that's how injuries occur
Pushing yourself hard and yelling are encouraged in my gym
as far as rep counts referenced above, sets of ten have their place but they are not what is used if you want to get stronger in the most efficient manner...I can go into my thoughts on this but this would probably need to be it's own thread all together </div></div>
Thats what i like about DC training , couple warm up sets then one working rest pause set for 15 reps. Basicly you find a weight that you can only push 8-9 rep then fail and thats your working weight , hit your reps to failure , take a 30 sec pause hit again to fail , 30 sec pause hit again to fail , move directly to stretching. The next time you use that same movement you MUST either add reps or add weight , its based on forced adaptation
Re: Motivational/progress thread!
That DC training does sound cool. Simple and effective.
I cringe when people say "take it easy in the weight room, you don't want to end up like so and so"
That DC training does sound cool. Simple and effective.
I cringe when people say "take it easy in the weight room, you don't want to end up like so and so"
Re: Motivational/progress thread!
Im training two figure girls and they were horified when they saw the weight training , got the typical
"i dont want to be a big bulky bodybuilder" so many people dont realize that 80% of growing is the nutrition , the hr you spend in the gym is only stimulating the muscle to do somehting its what you do the other 23hrs a day that dictates how it grows.
Im training two figure girls and they were horified when they saw the weight training , got the typical
"i dont want to be a big bulky bodybuilder" so many people dont realize that 80% of growing is the nutrition , the hr you spend in the gym is only stimulating the muscle to do somehting its what you do the other 23hrs a day that dictates how it grows.
Re: Motivational/progress thread!
I may switch to a different training style after few months of this 3day routine. So far I am only seeing good things from it.
I may switch to a different training style after few months of this 3day routine. So far I am only seeing good things from it.
Re: Motivational/progress thread!
great stuf, diet is my problem, i dont have the self control and persistance to avoid foods i shouldnt eat and force myself to eat enough protine and fiber... but i am still working out 4-6 days a week 90% weight training. and am maintaining my gains from the long period i did diet and train properly.
still feel great and am way more energetic and active than when i was a 230# slob...
but this explains why i still have a little gut. but as an update i am down to about a 32-33 inch waist from 38" a year ago.
great stuf, diet is my problem, i dont have the self control and persistance to avoid foods i shouldnt eat and force myself to eat enough protine and fiber... but i am still working out 4-6 days a week 90% weight training. and am maintaining my gains from the long period i did diet and train properly.
still feel great and am way more energetic and active than when i was a 230# slob...
but this explains why i still have a little gut. but as an update i am down to about a 32-33 inch waist from 38" a year ago.
Re: Motivational/progress thread!
I've been training on and off for about 16 years. Last three years have been solid. I'm 37yrs old now, so it's not bad for an oldie but goodie. Looking to do my first physique competition next year.
I've been training on and off for about 16 years. Last three years have been solid. I'm 37yrs old now, so it's not bad for an oldie but goodie. Looking to do my first physique competition next year.
Re: Motivational/progress thread!
arm shot.
arm shot.
Re: Motivational/progress thread!
Sweet keep it updated with pre and contest pics!
Sweet keep it updated with pre and contest pics!
Re: Motivational/progress thread!
205
205
Re: Motivational/progress thread!
Obviously, this isn't my personal experience, but this video should motivate anyone to get off their arse:
http://www.ebaumsworld.com/player.swf?id2=82504721
Obviously, this isn't my personal experience, but this video should motivate anyone to get off their arse:
http://www.ebaumsworld.com/player.swf?id2=82504721
Re: Motivational/progress thread!
http://youtu.be/OSYtQy9EqTA
watch this ^
Our deepest Fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure"
http://youtu.be/OSYtQy9EqTA
watch this ^
Our deepest Fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure"
Re: Motivational/progress thread!
202lbs I am leaner but bigger. I have switched my diet to high carbs and just enough protein. And only 30sec rest between sets. Yes I need bigger calves.
202lbs I am leaner but bigger. I have switched my diet to high carbs and just enough protein. And only 30sec rest between sets. Yes I need bigger calves.
Re: Motivational/progress thread!
Found this picture from when I was 12(far left) 9 years ago.
Found this picture from when I was 12(far left) 9 years ago.
Re: Motivational/progress thread!
Back pic.
Back pic.
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