Thread of diets and exercise

[Darkmag]

No. Just no. Your diet will determine how well bulk. Period.
It's this kind of thinking that says woman should only train with little pink dumbbells because if they go heavy they will "bulk" like a man. B.S.

I'm sorry but you will have to elaborate on this cause it doesn't make any sense. What I gathered from this is I can bulk up like like Arnold just by eating right and lifting pencils? So why the hell do they go to gyms then?

Like I said please go into depth and by that I mean scientific with links and journals not blogs and comments.

Edit. found contradicting data
Progressive overload
Hyper Trophy

[PerVert NexT Door]

I'm sorry but you will have to elaborate on this cause it doesn't make any sense. What I gathered from this is I can bulk up like like Arnold just by eating right and lifting pencils? So why the hell do they go to gyms then?

Essentially; when you eat an excess of calories, mass is generated. The kind of mass generated is dictated by your activity level. So if you're doing intensive weight-lifting, the excess will go to building and repairing muscle. If you're sedentary, the excess will be stored as fat.

Inversely, If you follow an intense weight-lifting regime, and either eat slightly above, or on maintenance. You'll put on little to no mass.

Pretty much what he's saying is, you can lift as much as you want without putting on too much bulk. As long as you have an appropriate diet.

[Turkish]

Cool thread. Glad its been ressurected. Two mentions that I want to touch on:

Exercise on an empty stomach
This can be good for burning stored calories, but you are going to burn muscle along with that fat. If you are looking to maintain your mass and reduce body fat this is a big no-no. If you deprive your body of calories it automatically goes into 'survival mode' and hang onto fat (stored energy) as it thinks its going into a period of fasting. I usually drink 300ml apple juice (pure apple juice is low GI) and take 80g whey one hour before I train. That's a relatively high amount of calories - but it hasn't prevented me from dropping 25kgs over 6 months. Personally I would NEVER train on an empty stomach. I've found it plays havok with my metabolism.

Here is a reference: http://www.bodybuilding.com/fun/the-...-debunked.html

Light weight high rep vs. Heavy weight low rep
This is really a massive misconception. Doing light weight at high reps is not necessarily the best way to 'get ripped'. Dropping body fat is largely dependent three two things:

1. Your diet - duh. Diet is about 80% of the effort. My diet is brutally mundane and not really practical so I wont elaborate on it unless you want me to.

2. Burning off more energy in a day than you consume: Doing light weigh at high reps doesn't cause half the exertion of doing heavy weights at a moderate rep range - and the more you exert yourself the more energy you exert. Rep range and weight are more likely to influence muscle shape and density than fat loss. Try lighting a very heavy weight (with perfect form) and see what it does to your pulse. That being said, I've found that a combination of the two works really well. I tend to keep my compound movements (those that incorporate multiple muscle groups) very heavy with moderate reps. Whilst I go a bit lighter on isolation movements but keep the rep count higher. And I always go to absolute failure.

3. Heart rate during training: Keeping your heart rate at a relatively high level during training will help to burn fat. This is why cardio works so well. However its possible to get the same effect purely from lifting weights - just keep your intensity high enough to maintain a high heart rate.

[JackB]

I'm sorry but you will have to elaborate on this cause it doesn't make any sense. What I gathered from this is I can bulk up like like Arnold just by eating right and lifting pencils? So why the hell do they go to gyms then?

Like I said please go into depth and by that I mean scientific with links and journals not blogs and comments.

Edit. found contradicting data
Progressive overload
Hyper Trophy

Dark, if you want full elaboration just for sake of conversation. No prob. I'm sure wiki and Google will help you guys out.

But if you want it as a source of info to apply in the gym then web pages and wiki is not going to help you. The only thing that helps is listening to guys with experience *opinions*. Go to a legit forums for that kind of valuable info such as ME or BB.com. Even buying a Men's Health will do you good.

[Darkmag]

But if you want it as a source of info to apply in the gym then web pages and wiki is not going to help you. The only thing that helps is listening to guys with experience *opinions*. Go to a legit forums for that kind of valuable info such as ME or BB.com. Even buying a Men's Health will do you good.

Problem I have with that is, that being good at something doesn't mean you know how the underlying mechanics work. Yes Ill be exposed to a lot of useful information but I will also be exposed to utter BS and superstition. I also don`t see how the information on wiki won't be able to help (especially if it proves someones advice as valid), seeing as how science tries to understand how things work so we can apply it to the real world. I'm not saying anyone is wrong or anything I just want to filter the useful information from the worthless.

[JackB]

Problem I have with that is, that being good at something doesn't mean you know how the underlying mechanics work. Yes Ill be exposed to a lot of useful information but I will also be exposed to utter BS and superstition. I also don`t see how the information on wiki won't be able to help (especially if it proves someones advice as valid), seeing as how science tries to understand how things work so we can apply it to the real world. I'm not saying anyone is wrong or anything I just want to filter the useful information from the worthless.

I think this topic on this forum your statement is true. This is a gaming forum.

On these other forums you have professional bodybuilders and biokineticists. If one little noob comes and tells you to throw the weights around like batons it would be the same as coming on this forum and saying computer games make you stupid. So i repeat my previous statement. If its purely for a conversation and idle discussion that you want this info, knock yourself out. But for practical info go to the correct source.

The only reason i myself engaged in this topic was for the general chit chat of gyming with mostly inexperienced people in that field, and maybe if one was serious i could help him to a place were i know he could get the info he/she needed. Training is a very serious topic for me and i really don't like it when people get led in the wrong direction.

On that note, for the few on this forum who are serious trainers or even novice. Share some stats!
*How long you been training?
For me... 9 years
*Whats your favorite exercise?
Dead Lift and Shrugs..
*Whats your measurements?
Weigh 110kg, 42cm biceps, still in my Strength phase so i maintain a little higher b/f than i should. 15% currently. So obviously no 6 pack showing. My ideal weight would be 91-95kg to be ripped.
*Bench press? 1 rep max
150kg
*Deadlift ? 1 lift max
160kg (without straps)
*Squat ? 1 rep max
90kg , a bit low but i have some left leg injuries that i have to constantly nurse.
*Worst gym experience?
Was busy doing arm curls and this dude next to me was bench pressing 2 plates *80kg* . After he was finished he goes and takes off both plates on the one side throwing the bar over like a axe *because of the counter weight* hitting just in front of my face knocking the EZ bar out my hands. Normally i would take out his teeth but i was in such shock i started laughing.
*Thing you hate about gym?
I hate when guys come in and work out while looking around not breaking a sweat. Or come to gym to mingle and and talk to your buddies instead of training. That's what clubs are for.
*Worst exercise?
I have natural big calves which is lucky because i detest the feeling of my calves burning.
* Favorite cardio?
Really? who has a favorite cardio exercise?
*Worst cardio?
Rowing, by far!!!! which is sad because its one of the most beneficial cardio and all round training you get.

Cant think of more.

[Yuri]

Problem I have with that is, that being good at something doesn't mean you know how the underlying mechanics work. Yes Ill be exposed to a lot of useful information but I will also be exposed to utter BS and superstition. I also don`t see how the information on wiki won't be able to help (especially if it proves someones advice as valid), seeing as how science tries to understand how things work so we can apply it to the real world. I'm not saying anyone is wrong or anything I just want to filter the useful information from the worthless.

The problem with a lot of the information floating around is that it comes from these supplement companies, and they will feed you any BS just so you will buy their products.
So heading over to a BB forum is a great place to start, as these guys aren't trying to sell you anything.

As to the point I was trying to make earlier. You can lift as heavy as you want, but if you don't eat big, you wont get big.

[BattleMoose]

The best sources of information regarding exercise and diet that I have come across, is:

http://forums.somethingawful.com/sho...readid=3289234

Check it out.

If you want to bulk up, got eat and by eat, I mean eat, and eat and eat, and then eat some more. Also, you better be lifting weights, 3 times a week probably at a minimum and you will put on mass. You will put on muscle but you will also put on fat. This is how people bulk.

Then, because that is generally not a very desirable look and people prefer to look ripped and cut, then they cut, which is doing pretty much all the same lifting, but with only maintenance eating, and perhaps a little extra, maybe some cardio also. Your mass gains will be minimal but you will lose that extra fat that you gained during the bulking phase. From what I understand this is the best method of getting huge and cut, going through bulking and cutting phases.

Or, if you detest the idea of getting all that extra fat, just do the "cutting phase" the whole way through, but still you gotta eat a bit more than maintenance but your gains will be slower. Its what I do, and seriously questioning the speed of my gains, but, I am still gaining, so yeah.


High Reps Vs Low Reps:

People argue about this till the cows come home. But ultimately you have to do damage to your muscles, so they can repair and get bigger, so really lean strongly towards low reps and high weights. So how may reps? Again, people argue, the only sure thing is that your body will adapt to the abuse, you abuse it to, so its best to mix up your routine, and mix up how many reps you do, so your body doesn't' know whats coming. :P

Also, seriously, read the thread:

http://forums.somethingawful.com/sho...readid=3289234

[ioiiooio]

I've read articles on Bodybuilding.com that directly contradict each other. The most basic example I can think of is reading yet another article on why sit ups are the devil; while "10 Exercises for Rock Hard Abs" are even more abundant. It goes deeper than that though. From diet plans, to exercise routines to basic exercise instructions - I've come across numerous examples of people who don't see eye to eye. Same goes with just about everybody I talk to.

[wisp]

I need some advice on exercise with dumbbells up until now I have basically being doing what I thought was right .I am currently doing the following for chest and abs as that is what I concentrating on at the moment .Are these exercises correct ? What weight should my dumbbells be ? how many reps per session etc?

For the chest

1. Wide-arm Press Up
2. Dumbbell Chest Press
3. Bent-over row
4. Bent-over fly

For The Abs
1.Weighted Crunch
2.Weighted Leg Raise
3.Dumbbell Side Bend

and finally i reached 75 kg yesterday , blessed be :D
Peace

[Goraan]

I need some advice on exercise with dumbbells up until now I have basically being doing what I thought was right .I am currently doing the following for chest and abs as that is what I concentrating on at the moment .Are these exercises correct ? What weight should my dumbbells be ? how many reps per session etc?

For the chest

1. Wide-arm Press Up
2. Dumbbell Chest Press
3. Bent-over row
4. Bent-over fly

For The Abs
1.Weighted Crunch
2.Weighted Leg Raise
3.Dumbbell Side Bend

and finally i reached 75 kg yesterday , blessed be :D
Peace

Ideally you should be aiming for a weight that will push your muscles to total failure in a set, you'll need to experiment with this, but the main goal is to complete the last rep in a set and be able to go no further. Rep ranges of 4 sets 12, 10 8, and 6. These are for the dumbbell exercises. The exercises listed should serve you well but I suggest you do either flys on a flat bench or decline flys.
Wide grip bench press with a bar and dumbbell chest press can be alternated for variety. Another nice thing to try is to lay 90 degrees to the bench with the top of your back resting on the bench supported by your legs and to grip a heavy dumbbell in both hands and do a pullover.

As for your ab exercises they seem fine, remember high volumes for abs give you best results. 4 sets of 25 of each should be enough. The dumbbell side bend is superfluous though, try going for what I like to call a Chuck Norris crunch, which is hanging upside down or on an inverted bench and bringing your chest as close to your feet as you can, then relax but do not touch the bench before your next rep.

[Toxxyc]

Right, so on Tuesday I went and joined a gym. Now I need to figure out what to do there.

My goal: I'm currently weighing in at about 77kg's, which isn't a lot for my 1.9m body. My aim is to gain weight so that I can get closer to 90kg's, fit and fairly cut. I'm 21 years old, so I'm feeling positive.

My problem: My genes won't allow for pickup up weight easily at all. I've been office-ridden for the past 2 years doing nothing more than sit all day, eating and drinking coffee, and I picked up 2kg's in total. About 1kg used to be hair. Kidding. Also, I don't know WTF I'm to do at the gym. I know what exercises target what muscle groups, but I don't know how to get started.

My plan: I'm planning on a high-protein and high-calorie diet. I'm attempting the "bulk up and chisel away" procedure, maybe eating right and working until I weigh 95kg's~100kg's and then chiseling to my desired size/weight.

My time: I want to reach at least 80kg's before I turn 22 in January. 85kg's is more in what I'm aiming for though. I can gym every day after work, and even most Saturdays. I want to include cardio and fitness in my schedule as well, not just weights and building.

So, question, WTF do I do now?

PS: Steroids have no chance. I don't really like the taste of protein supplements, but I'm going to go for it anyway. Raw eggs and that ****, **** no. I know a little about the correct use of additional supplements like creatine (thanks to rugby at school), and I'm looking into that as well.

[Goraan]

So, question, WTF do I do now?

Okay lets start with your goals. You say you want to "Bulk up and Chisel away". An achievable goal to be sure but get yourself into training first. A nice beginner routine like:

Legs
• Leg Presses: 3 Sets x 12 Reps
• Leg Curls: 2 Sets x 12 Reps
• Standing Calf Raises: 2 Sets x 12 Reps

Chest/Shoulders
• Flat Barbell Bench Presses:
2 Sets x 10 Reps
• Barbell Shoulder Presses:
2 Sets x 10 Reps

Back
• Front Pulldowns: 2 Sets x 10 Reps
• Barbell Rows: 2 Sets x 10 Reps

Arms
• Barbell Curls:
2 Sets x 10 Reps
• Lying Tricep Extensions:
2 Sets x 10 Reps

other

• Ab Crunches: 2 Sets x 10 Reps
• Aerobic Training: 20 minutes of low
intensity aerobic

Do the full routine 3 times a week for about a month. Experiment with weights to get yourself used to the strain. Give yourself rest days, so I'd say Monday Wednesday and Friday should be your training days. See how far this gets you then start experimenting with individual muscle group training.
Currently I do this:

Monday 1: Chest
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

Tuesday: Back
• Reverse Rows: 3 warmup sets, 4 working max sets
• Pulldowns - 4 sets, mid-range grip (stretch is important)
• Low Pulley Rows: 4 sets x 12-15 reps
• One Arm Rows: 3 sets x 10 reps
• Deadlifts - 5 sets ascending to 8 rep functional max training weight

Wednesday: Shoulders

• Military Presses: 3 warmup sets, 5 sets x 5-8 reps
• Laterals: 4 sets strict form
• Rear Laterals: 4 sets, all out at one weight
• Barbell Shrugs - 5 sets x 6-10 reps

Thursday: Off

Friday: Arms
• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure

Saturday: Legs
• Leg extensions: 8 sets, total 20 reps on all sets
• Leg Presses: 5 sets, pyramiding up
• Squats: 4 sets x 20 reps (full depth)
• Hack Squats: 4 sets x 20 reps
• Leg Curls: 6 sets x 15 reps
• Stiff-Leg Deads: 5 sets x 15 reps (full stretch)

Sunday: Off


This is something you can move on to at a much later stage when your body is used to the strain weights put on you.
I also suggest some high intensity interval cardio training (Sprint, jog, print, jog or the equivalent in cycling) my favourite form of cardio is rowing. (Fishy game ftw)



As for your diet, I would suggest instead of jumping into a gym diet straight away retain your current diet habits just clean it up. No more junk food. Regular meal intervals. Proper breakfast and enough food to sustain you. You need a good multi-vitamin, training will take a lot out of you and you need to get it back, food doesn't provide everything you need when you're training hard. After you get the foundation you can start pushing food portions and protein carb ratios around. Do some research, or better yet go to a Dietitian with your goals and get a proper structured eating plan.

Hope this helps a bit. If you need anything else feel free to ask.

[Toxxyc]

Wow. That's a lot.

I quickly printed it and I'll take it with this afternoon. Thanks for the info. I'm a huge fan of the rowing machine as well. Used to own a paddle ski and everything. It exercises everything... :)

[ioiiooio]

Hey Toxxyc, I started out in the first 8 weeks with a 3 day full body routine; which seems to be what most sites recommended for a beginner. Basically it means you will do a full body workout in one day, as opposed to concentrating on one or two muscles per day. You can just Google it for a specific routine with exercises. You will find that the 3 day routine can take quite long, but once you move on to the split routine your time in the gym will feel much shorter.

After 6-8 Weeks then move on to a 3 day split routine. After working on a 3 day split routine (I think you can add one day cardio to make it a four day routine) for 6-8 weeks, then finally move onto 4 Day Split routines. At least, that's what I got from my research.

What helped me a lot as a beginner was that in the first 2 months I aimed to do 3 Sets of 12 Reps for each exercise. Start off light - you should be able to complete all three sets of 12 with perfect form (for instance if you're doing bicep curls and you find that on the last set you start leaning back or incorporating the shoulders too much when you get to the last few reps then you are going too heavy). If you can complete all three sets of 12 with perfect form then add a bit more weight on your next session. 3 sets of 10 reps is minimum - if you can just manage that then you are on a good wicket - just try improve on that until you can get to the 12 reps across all 3 then add weights. Keeping a record will help you a lot in this regard. I use an app called "Jefit" on my android to keep a record. Using this routine helped me a lot as a beginner because you gradually learn just exactly how much your body can lift safely, while at the same time building overall body strength.

Remember: Form before ego.

[Toxxyc]

Ego? What ego? :P

Hehe no I plan to take it slow. I want to look good, but I have no intention of losing the function of my arms because of too many muscles. Thanks for all the tips guys, I'm heading there this afternoon to check what I can do. I don't think I'll be able to accomplish much though, I tire out from two flights of stairs... :/

[Toxxyc]

Ego? What ego? :P

Hehe no I plan to take it slow. I want to look good, but I have no intention of losing the function of my arms because of too many muscles. Thanks for all the tips guys, I'm heading there this afternoon to check what I can do. I don't think I'll be able to accomplish much though, I tire out from two flights of stairs... :/

EDIT: I just noticed something - it appears that cardio workouts are to be ignored when you're trying to bulk up. I guess it makes sense, but I was looking forward to it. Think I'm going to be cheating a little.

[Goraan]

No. You never ignore cardio. Cardio fitness is required for any type of building and anyone who says otherwise is a lazy fool. You might not be doing the intense levels of cardio you do when cutting but you will still have to maintain fitness.

[Toxxyc]

Joined Fitocracy the other day, and went on my first gym session yesterday afternoon. I feel damn good today, even if I'm as stiff as... Well, let's not repeat that. Anyway, I was a little stupid yesterday to be honest. Had my normal sarmies for lunch, and then when I felt like it I decided just for old times sake to grab a little KFC for a snack. Good crap, did I regret that. When I was done exercising, I felt exactly like I had a hangover - headache, extreme nausea, dizziness, sweaty, muscle weakness, tiredness, etc. etc. NEVER again. NEVER. I won't survive it. Thus, now I'm falling back on the coffee/KFC diet I used to follow to decent foods and water. A lot of water.

I just hope all goes well. I'm a weakling, according to yesterday's session. :)

[Nferno]

That dizziness and nausea is quite normal. It's your body's way of saying that you're unfit and it's taking strain, regardless of what you ate that day. It will get better as you go along, the more you gym and the better shape your body is getting into.