Anyone else work out?

[Romeyo07]

Looking for other gym rats like me.

[tony]

yeah I do.. between 4-5 times a week now. shoot me an email about your seo services too [email protected]

[Romeyo07]

I'll have to send it to you tonight, a little wrapped up at work.

Yeah I hit the gym about 4-5 times a week during lunch. I'm eating about 5-6 times a day and loading up on creatine now. I take six star advanced whey protein...tastes fantastic when mixed with juice or milk.

[tony]

How's the creatine working for you? I stopped taking it after a while, its hard for me to get lean with that stuff.

[3kgtdrvr]

i used to but now im jsut a lazy fat ass

[Romeyo07]

I just started taking it about two weeks ago. I missed the gym all last week because of work issues and deadlines to meet. My radiator blew Friday, so no gym until I get my new radiator in this week. I probably wont notice anything for another few weeks.

The good thing is that it has no taste, just a little gritty/chalky. I've seen great gains with my current diet (5-6 meals, 2-3 protein shakes a day). I'm looking to bulk up now, so I'm not too concerned with not having a lot of defenition...I want size. I'm about 6'3" 230lbs, down from 240-ish and I've held steady at 230, so I'm turning a lot of this fat to muscle.

I'll probably do a write up on my personal experience with creatine after about 2-3 months. I want to give it time to work with me.

Oh, and I'll send that email today. Last night my son had soccer.

[Tasuki_Civic]

im a gym rat now........i work out 5 to 6 days a week.....some days light work out and some days i work up a really good sweat. and i make sure i swim everyday

[Romeyo07]

yeah, my problem area is cardio. I hate it, but do it only because I should.

[BluesClues]

Yeah I work out. Not as much as I used to. I down to maybe 1 or 2 days a week. I have gotten super lazy. I gotta get my routine back because I have gained 7 pounds. Got a lot of shoots and shows coming up. Gotta try to get back into a 6 or 7.
It's hard trying to loose weight though. It seems like instead of me loosing weight I am firming up the weight I already have. It sucks. I know I have to be on a diet and shit, but me and diets do not get along. I've lost weight plenty of times before without having to be on a diet. Don't see why I should start now

[Romeyo07]

Cardio cardio cardio....you've gotta sweat it off. What's your eating schedule/habit/routine?

[BluesClues]

Cardio cardio cardio....you've gotta sweat it off. What's your eating schedule/habit/routine?
Well, at first I would do 30 minutes on the bike as soon as I got there before my workout. I was told to do cardio after my workout. So now I work on upper, lower body, whatever for at least an hour and then do my cardio before I leave. I eat pretty much whatever I want. I just try to stay away from the sweets like desert and stuff. I eat at least twice a day with maybe a snack in between the two meals.

[tony]

I originally took creatine but I went from 180lbs to 230lbs in a matter of months (was taking in a lot of calories too) I had never lifted weights so I blew up quick.. a bit too quick so I've only done cardio for the past two months. I'll run about 3 miles every other day and I'm comfortable at 215lbs now. I'm going to go back to lifting this week but I'll stay away from the creatine this time around.

[tony]

Well, at first I would do 30 minutes on the bike as soon as I got there before my workout. I was told to do cardio after my workout. So now I work on upper, lower body, whatever for at least an hour and then do my cardio before I leave. I eat pretty much whatever I want. I just try to stay away from the sweets like desert and stuff. I eat at least twice a day with maybe a snack in between the two meals.

You lift but you're trying to lose weight?

[BluesClues]

You lift but you're trying to lose weight?
Yeah I lift to tone. I do light weight with a lot of reps. At first I was doing heavy weight with like 10-15 reps. I was told I had to stop that too because I was getting a little buff in the upper area. LOL

[tony]

lol yeah its damn hard to lose weight when you lift heavy like that, I've been told for definition to do more reps at a lighter weight as you said

[Romeyo07]

I'd say you need to eat more if you only really eat twice a day with a small snack. Your metabolism is like a fire. Start it off with a good breakfast. About 2-3 hours later your fire is dying, so you need to add some fuel (eat). Do this throughout the day. Cut off your carbs about 4 hours before bed. Try not to eat until you're stuffed. It's hard to do that, but it can be done. Eat until you're comfortable.

If you've got a good workout, you'll burn this and then some. Oddly, eating more will help you lose weight.

After I started noticing gains in my size, I started wearing sleeveless shirts or tighter shirts so I can see my muscles work, but I'm going back to wearing a sweater while working out.

[Outphase]

I'm going for the cut , not buff.

[Z33_kid]

creatine works i saw results in like 3days n thts no bs

[Romeyo07]

first thing you'll notice is bigger and longer pump...if that's happening, you know it's working. If you accompany that with the right diet, you'll see real results.

Tony, get my email?

[tony]

first thing you'll notice is bigger and longer pump...if that's happening, you know it's working. If you accompany that with the right diet, you'll see real results.

Tony, get my email?

I think its the dumbass hotmail filter that is catching my emails, can you just pm me the info?

[joesblk_teg]

i work out 2-3 times a week and i do alot of cardio with tennis , skateboarding, and running, also i watch my diet i stay away from sweets and soda if i can. i realized that once i cut out sodas out of my diet my six pack started comin back so the progress of me becoming more defined is slow but steady but i dont want to be this huge ass mofo im like 6' 2" and i weigh 165 and my goals are to get to 180 in muscle and thats it

[Romeyo07]

if you're looking to bulk up a little, take in more protein, make sure your routine is for heavier weight rather than lighter weight/more reps. increase your calorie intake as well.

[ironchef]

Whats the best route foodwise for turning fat into muscle besides good protein intake? Is that 5-6 meals a day thing good for that too?

[Romeyo07]

you need to eat to keep your metabolism going....best thing for fat buring is cardio.

Tell me your goals, I'll tell you how to approach it.

[ironchef]

I want to drop like 35-40 lbs or turn those into muscles, or actually i dont know how much weight i should drop. I just want to get rid of the fat around torso and upper legs area, or change that to muscle whichever is better.

[joesblk_teg]

I want to drop like 35-40 lbs or turn those into muscles, or actually i dont know how much weight i should drop. I just want to get rid of the fat around torso and upper legs area, or change that to muscle whichever is better.
you could always go bike riding this guy i know lost 100 pounds just riding his bike i was like damn thats crazy

[JustinSane110™]

Whats the best route foodwise for turning fat into muscle besides good protein intake? Is that 5-6 meals a day thing good for that too?
Dammit ironchef, didn't we have this whole talk before, like a few months ago?? :lmfao:

[Romeyo07]

I want to drop like 35-40 lbs or turn those into muscles, or actually i dont know how much weight i should drop. I just want to get rid of the fat around torso and upper legs area, or change that to muscle whichever is better.

Well, I'm sure you've heard muscle weighs more than fat. What has happened to me was I lost 10 lbs, and for about 1.5 months I plateued at 230 lbs. At the rate I was working out, I was keeping my weight and turning the fat to muscle.

The best way to lose the fat around your waist is cardio. Sweat it off. Do your typical ab workouts. Get a good workout routine, shoot for heavier weights to help build muscle. You wont drop weight if you're looking to bulk up, or at least you wont drop a lot since you're building muscle.

[ironchef]

Dammit ironchef, didn't we have this whole talk before, like a few months ago?? :lmfao:Yea we did lol. And I did it too, just not the cardio part lol.

[NEONRACER]

Let's clear a few things up here. Fat does not turn to muscle in anyway shape or form. It does not happen, that is a myth in the gym. The muscle you build the more fat it will burn naturally.

If you want abs then the only way to achieve them is diet and exercise. Doing crunches and sit-ups will do nothing if you fat intake is to great. This is another myth of the gym that all you have to do is crunches and what not to have abs. Your diet is 90% of what you accomplish in the gym. If your diet is not in check neither will your gains.

There is also no way to spot reduce fat, you can't just target a specific area like your waist. Between diet and cardio the weight will drop in time. Some people hold a majority of there fat in there waist/stomach area.

This is not a bodybuilding site so the answers you are looking for will not be found here. Go to a bodybuilding site and you will learn alot more if you are serious. There is plenty of information on the web, just read up.

[Romeyo07]

The term "turning fat to muscle" is just that, a term. It's a figure of speach, meaning, fat is going away while you build muscle.

The absolute only way to lose fat sitting around your waist is cardio/sweating it out. Diet/nutrition is a given when looking improve any body condition. I assumed he wasn't moron and knew not to eat double cheese burgers if he's trying to drop weight.

Not once did I mention it would ONLY target that area.

I'm in the process of starting a fitness company with two partners, both who are professional trainers and one is a nutritionist. Both have a great track record in the industry. My knowledge comes from what I've researched and them.

Ask away my friend, I'll be happy to answer more questions.

[ironchef]

Is the company going to provide training?

[Romeyo07]

yes

It's a miriade of things, broken down to primarily 3 sections, sports/physical training, supplements, biz dev.

My one partner is an X nfl linebacker for the KC Chiefs, trainer for years working with prof. trainers and atheletes. The other is a prof. trainer and nutritionist, who had his own show on ESPN called Road to the Pros. He's trained/ with guys like Ronnie Coleman and Toni Freeman. We've got something good going on.

What's with the cruise thing? My wife and I have been wanting to go on one. PM me more info on what you do.

[{X}Echo419]

Let's clear a few things up here. Fat does not turn to muscle in anyway shape or form. It does not happen, that is a myth in the gym. The muscle you build the more fat it will burn naturally.

If you want abs then the only way to achieve them is diet and exercise. Doing crunches and sit-ups will do nothing if you fat intake is to great. This is another myth of the gym that all you have to do is crunches and what not to have abs. Your diet is 90% of what you accomplish in the gym. If your diet is not in check neither will your gains.

There is also no way to spot reduce fat, you can't just target a specific area like your waist. Between diet and cardio the weight will drop in time. Some people hold a majority of there fat in there waist/stomach area.

This is not a bodybuilding site so the answers you are looking for will not be found here. Go to a bodybuilding site and you will learn alot more if you are serious. There is plenty of information on the web, just read up.

good points! :goodjob: don't forget sleep! that is critical!
I never do abs. maybe once a month to wait for traffic to die down and my abs are ripped. it sure as hell ain't from crunches :2cents:

[Brut]

I go to AnytimeFitness. (24/7 gym)
Sophomore..
170 lbs at 5'8''...8 % bodyfat
Bench: 270(1/24/06) 18 Reps at 185
Squat: 415(1/19/06) ..I'll hit *500*
Powerclean: 230.. *260*
Incline Dumbell Bench:100 lbers repped 8 times strict form.
Pro Agility:4.3..goal is 4.2
40: 4.64(2/21/06)..goal is lower 4.5's consistently.
I use whey protein after workouts and I take creatine.
http://i63.photobucket.com/albums/h143/GodsStrength/Bad20quality.jpg

[Outphase]

Fat does not turn to muscle in anyway shape or form. It does not happen, that is a myth in the gym. The muscle you build the more fat it will burn naturally.

Thanks for clarifying that for me...my room mate tells me otherwise, and he's the one who has a beer belly.


I'm looking to get cut, but don't know how to approach it, my other roomie works out with me and we've been going to the gym for a few weeks. I know it takes time, and I'm not going to use any supplements or anything to try and speed up the process... I'd rather do it naturally.

I have noticed a loss of fat in my stomach since I can't pinch my stomach as much as I use to be able to... I weigh in at only 150. I used to weigh less... so I guess I'm doing something right?

[1SwollDude]

i workout all the time going for strength and mass

[JustinSane110™]

The absolute only way to lose fat sitting around your waist is cardio/sweating it out.
Sweating drops water weight though. If it was possible to sweat off fat then there wouldn't be a need for cardio programs, just sit in a sauna lol. Water weight coming off is gonna seem like fat cuz it makes you look soft from the way it's stored and sweating it off is gonna leave you looking a little more cut.

[tony]

Thanks for clarifying that for me...my room mate tells me otherwise, and he's the one who has a beer belly.


I'm looking to get cut, but don't know how to approach it, my other roomie works out with me and we've been going to the gym for a few weeks. I know it takes time, and I'm not going to use any supplements or anything to try and speed up the process... I'd rather do it naturally.

I have noticed a loss of fat in my stomach since I can't pinch my stomach as much as I use to be able to... I weigh in at only 150. I used to weigh less... so I guess I'm doing something right?

It definitely takes time, I've been at it since december and initially I was lifting weights, then for two months I did nothing but cardio and I started seeing the gut dissapear, now I'm mixing in a bit of both.

With lifting alone it seemed like I wasnt necessarily losing fat.. just gaining a lot more mass. Just cardio for two months and a healthy diet I lost 19lbs. One thing I did notice is that I would plateau after a couple of weeks where I would drop about 5lbs then it would just stop no matter what I did. I started having "cheat" days where I would eat damn near anything and the cycle started all over again.

[Outphase]

I have really fast metabolism, so gaining weight and keeping it on isn't an option for me... It tends to go in and right out through my system...have a hard time keeping nutrients in... I'm guessing it'll eventually slow down and I'll get fat if I stop working out.

[GirlieZ]

i run 20 to 40 miles a week..a do abs and bike too, some eliptical on my rest day, i do 6 days on 1 off usually...works for me im down to a size six and i eat what the fuck i want

[Wurm]

masturbation count as a workout?

[Romeyo07]

Sweating drops water weight though. If it was possible to sweat off fat then there wouldn't be a need for cardio programs, just sit in a sauna lol. Water weight coming off is gonna seem like fat cuz it makes you look soft from the way it's stored and sweating it off is gonna leave you looking a little more cut.

I'm just gonna stop speaking figuratively here. "Sweat it off" meaning you've gotta work for it. You must do physical activities in order to burn the fat (i.e. running, etc.)

[JustinSane110™]

I'm just gonna stop speaking figuratively here. "Sweat it off" meaning you've gotta work for it. You must do physical activities in order to burn the fat (i.e. running, etc.)
:goodjob:

[Julio]

I just started working out this week.. Im sticking to cardio mostly right now and some light lifting, but nothing to hard due to the fact that I heard that heavy lifting is not good while you trying to loose weight or something alongs those lines.

I plan on going 5 days a week ( during the week )

Whats a good diet?

[ironchef]

I just started working out this week.. Im sticking to cardio mostly right now and some light lifting, but nothing to hard due to the fact that I heard that heavy lifting is not good while you trying to loose weight or something alongs those lines.

I plan on going 5 days a week ( during the week )

Whats a good diet?Thats not necessarily true from what I've read. Because the more muscle mass you have the more calories you burn.

[JustinSane110™]

I just started working out this week.. Im sticking to cardio mostly right now and some light lifting, but nothing to hard due to the fact that I heard that heavy lifting is not good while you trying to loose weight or something alongs those lines.

I plan on going 5 days a week ( during the week )

Whats a good diet?
I'll trade you diet tips for reps... 2,000 reps sounds about right for a full diet plan. :goodjob: :D

[SaraX5]

working out is such a stress reliever I love it. I do cardio and abs everytime and trying to get back into my arm and chest cus i was restricted/unable to go to the gym for a while. Sucks trying to get muscle strength back though when you havent done in it in a while. im getting there again slowly.

[Romeyo07]

I love going to the gym. I leave my worries at the door.

Sara, give it a few weeks, you'll notice a difference (I'm sure you knew that).

[Romeyo07]

PROTEINS
Chicken Breast
Turkey Breast
Lean Ground Turkey Breast
Swordfish
Orange Roughy
Salmon
Tuna
Crab
Lobster
Shrimp
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Buffalo
Lean Ham
Egg Whites
Egg Substitutes
Low Fat Cottage Cheese
Fillet Mignon
Ahi
Tri Tip Steak

CARBS
Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Oatmeal
Barley
Beans
Corn
Strawberries
Honeydew Melon
Apple
Orange
Fat-Free yogurt
Whole Wheat Bread
Grits
Cream of Wheat
Pasta

VEGETABLES
Broccoli
Asparagus
Lettuce (dark green)
Carrots
Cauliflower
Green Beans
Green Peppers
Spinach
Tomato
Peas
Brussels Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

1. Eat 4-5 meals per day. Space your meals 3 hours apart.
2. Three of the meals must contain (1) protein, (1) Carb & (1) vegetable from the list.
3. The other 1-2 meals you may use meal replacement shakes or use (1) protein & (1) carb from the list.
4. No carbs 4 hours before bedtime.
5. One serving of carbs equals the size of your clenched fist.
6. One serving of protein equals the size of your flat hand. Eat as many veggies as your want.

LOTS OF WATER!

If you're wanting to build mass, take in more protein.

[Brut]

This is a post for all the newbies and curious members out there that are in doubt over their diet.
The basics of bodybuilding nutrition is typed up by me here so you should be able to grasp a general feel for what your diet needs to consist of.

Protein:

You need a gram or protein for every pound of bodyweight for growth. I say it should be 1.2 grams to make sure your getting enough...
Example... 170lb average bodybuilder needs 180g of protein or in my case (170 x 1.2 = 204g).
I weigh 170lbs but i take in 220g to make sure i'm getting enough.

Protein sources:

Try and eat a whole range of proteins like chicken, tuna, beef, lamb and nuts. (nuts are a good source of protein)
Meats contain amino acids which are the building blocks of muscle, they help repair and build muscle fibres.
Taking in a range of protein sources ensures your getting a good range of amino acids too as well as not getting bored of eating the same thing every day/meal.

Carbs:

Carbs provide fuel for your body, getting the carb levels right is a very fine balance between:
1*putting on quality muscle with a little fat
2*putting on quality muscle with alot of fat
3*cutting up (losing a bit of muscle but alot of fat)

Number one is a bulking diet which involves 3-4g of carbs per lb of bodyweight, eating complex carbs like rices/pastas/potatoes/vegeatbles/grains etc...
Number two is a "see food bulk diet" which most people think will build a great physique. WRONG!!!
This diet will involve multiple trips to Mac Donalds and generally involves adding a few love handles in the process.
Number 3 is a cutting diet, handy for when you've just finished bulking up and want to show of that muscle but lose the fat covering it first. To do this the carbs need to be cut right down to starve the body of energy and make the body dip into its existing fat stores for energy.
You will lose muscle in this process as muscle can be burned as fuel when the body gets desperate for energy, its advised to bump up your protein intake to counteract this catabolic process.

Carbs can make or break a training day, too little carbs before training will make you run on half throttle and you will lose steam quickly. Think of it as filling the fuel tank before starting the engine, you want to work at max power...
An hour before a workout, take in at least 60-100g of complex carbs that will slow burn throught the workout. Slow burning is the term i use as simple carbs will produce an energy spike for a short while,but is followed by burnout that will leave you tired.
After a workout, your body will be gasping for energy, it will need carbs and fast, you have a half hour window to promote anabolic growth (muscle building) before the body switches into a catabolic process and starts to find energy sources anywhere it can, usually muscle...
By taking a carb/protein drink after training or eating a post workout bar, will help your body start to recover from the ordeal you've place upon it.

Fats

The dreaded word shunned in every gym across the globe!
Fats are essential to the body's normal processes, without it we would slope into a coma and die.
BF% is how much bodyfat we are storing relative to our weight. Fats need to be taken in in healthy doses in bodybuilding so dont start taking fat out of everything.
Just use common sense, use a George Foreman grill when cooking meats, take the skin of chicken, avoid dressings such as full fat mayonnaisse etc..

Water

The body needs at elast 3 litres of water a day to keep it hydrated, never supplement water with alcohol or fizzy drinks, drink juices or squashes instead.
If your using creatine then you will need water to stop getting dehydrated all the time.
Drink during workouts as it helps flush out all the toxins and lactic acids building up while you train.

These are just the basics, hope this helps...

[Brut]

Here's a list of foods preferred by bb'ers.. It's in the lastest 'Advanced Nutrition' section in this month's FLEX (with Arnold on the cover...yea yea, bb mag's are full of ads n crap but this nutrition articles make sense..)
I'll even take the trouble to type it out (thank me later )

Source: FLEX Sept 2003 Issue pg 190

Q: As a bodybuilder are there any foods I should avoid other than junk foods?

A: Yes & now. In all food categories some foods are better than others in terms of nutrient profiles and macronutrient compositions. As a pro bodybuilder, I recommend a diet based on whole foods with the addition of supplements to help you achieve your desired physique goals.
With that said, within each category of whole foods, some are better than others depending on your needs and how your body responds to them. Try to choose from among the better options most of the time. Here are a few food categories and some of my picks for Best Bets & Worst Choices.

Vegetables:
Best Bets: Asparagus, green and red peppers, broccoli, spinach and leafy greens
Worse choices: Corn and peas are somewhat starchy, and they should be eaten in moderation. Carrots provide good nutrients, but they are also high in starchy carbs. Eat these as frequently as desired, cooked or raw but in moderate quantities

Fruits:
Best Bets: Blueberries, strawberries, raspberries and oranges
Worse choices: Grapes, bananas and watermelon. What they offer in nutrients and fibre doesn't offset the carbs these fruits contain
Worst choice: Fruit juice. Virtually all fruit juices are high in sugar relative to their nutritional value and should be avoided.

Meat:
Best Bets: Lean beef, skinless chicken breast & fish. Fish, regardless of whether it's lean or fatty, is an excellent bodybuilding choice because it contains healthy and necessary fats.
Worse Choices: Ground beef and dark-meat chicken with skin. These meats contain far more saturated fat than the lean counterparts listed in 'Best bets'

Grains:
Best Bets: Oatmeal, brown rice and whole-grained bread
Worse choices: White rice, pasta and white bread. These carbs are mostly processed, and they are much lower in nutrients and fibre than the 'Best bets'

These are just some examples of the types of foods you can select to further your bodybuilding progress.

**end article**

[Romeyo07]

Friend request sent to MS... (I'm romeyo07)