My knowledge thus far on Body building, working out, suppliments, diets, etc...

[§treet_§peed]

Before i start let me say this: I am a amatuer at this. I have a good amount of knowledge but now where near enough. No one ever knows to much about the human body and its potential. We learn new things every day. I have been into body building for almost a year and a half and have accquired a good aomunt of knowledge about multiple things, but i am still learning things everyday. You may comment, post info, questions, anything is welcome. I do have knowledge about steriods and proper steriod cycles. It comes with the territory. However; i do not condone the use of them. All of the suppliments i take are LEGAL.


I try to keep my work out changing every few weeks so my body does not get used to it. That is the key to body building and scuplting your body. If your body ever gets used to a work out you will stop noticing gains. I try to not work body parts more than twice a week and i only work out no more than four straight days before taking a day off. I try to keep good cardio up by running at least 1.5-2 miles everyday. I do take a day or two off when my body is needing the rest.m I found for me the best time to burn fat is to run after my work out each day. I suggest getting a good pair of running shoes. I love my two pairs of Asics, I highy recommend them fo any one. I have very fucked up knees and feet lol. I also suggest taking tri-flex for joint recovery. Now for my current 10 week cycle.....




I am currently doing this until November 24,

Morning:
One 32 Gram Protein shake (Muscle Milk)
One bowl of Honey Nut Cheerios
six Anval Harcore Tablets (Creatine)
One 2222 Amino Acid tablet (Contains all essential ammino acids) only down side to this thing is it is fucking huge lol
One Triple Strength Fish Oil Capsule (Contains all essential Nutrients without over doing mercury intake)
Two Mega Man Sport Multi. Vitamins (Essential Vitamin that I highly recommend)
Two Novedex Tabs (Testosterone Booster plus estrogen Block)
Five 6-OXO Caps (Estrogen Blocker that enhances natural Testosterone Production)
Two Milk Thistle Caps. (Protects You kidneys and liver)

After arriving at work:
I drink a 100% natural low sugar apple juice.
After that i immediatley start drinking water. ( try to consume no less than 3 liters per day to help keep my body flushed. This actually helps keep water weight down.)

About one-one and half hours after getting to work:
One banana
A Low sugar low calorie granola bar.

About 11 A.M.:
One no fat and low calorie Yogurt by YoPlait.

Lunch:
One 2222 Amino Acid Tablet (I take these before each big meal usual three to four a day.)
One Milk Thistle Cap.
I usually buy healthy choice meals that i can just throw in the microwave if not i try to eat healthy as possible.

About two hours after lunch:
I usually walk across the road and buy a salad from wendys.

Around 3:30-4:15:
One wheat bread sandwhich with fat free and low calorie meat. I try to get low sodium with everything i eat as to help keep unwanted water weight off and so i will not have high blood pressure.

About five P.M.:
I take my pre-work out supplements:
six Anavol Hardcore (creatine)
One 17-HD cap. and three Anabolic 7 caps.( Pre-work out testorone boosters. Thes are made to stack together)
One Serving of Plasma Jet = 10 caps (This is a Nitric Oxide Maximizer. DO NOT TAKE THIS MORE THAN EVERY OTHER DAY!!!!!!!!!!!!!!!!!!!!)

After Work out:
One 2222 Amino Acid Tab.
I usually eat two Peices of fat free high protein skinless chicken and a salad.
One 60 Gram Protein shake. ( Wheybolic Extreme )
Five 6-OXO Extreme Caps.
Two Novedex Caps.

About an hour later:
I Start preparing my meals for the next day and i also chug a 55 gram protein shake. (Nitro 92 Extreme)
One glass of Low Calorie and Low SUGAR orange juice.

I usually try to get no less than 7 hours of sleep each night. I quite smoking nearly three years ago. I try to consume atleast 3500 HEALTHY calories everday. my goal weight is 185 -190 pounds with a body fat percent of 8-9. You just have to keep trying new things. What works for one may not work for another. This works for me, but it might not work that well or at all for others.


My workout schedule:
I usually change it up working 3 body parts a day but try not to work each one more than twice in any 3-4 day period before taking a day off. I try to cardio, Either runing 1.5-2 miles or more if possible and/or jump rope everyday to burn stored fat. The trick to loosing fat is to eat more. Sounds dumb riight? But here is the thing if you stop eating or just eat twice a day, your body thinks there is a food shortage so ever time you eat it stores as much as possible, thus producing that unwanted fat. Now by eating in healthy portions 6-10 times a day you gain lean healthy weight and/or loose unwanted unhealthy fatty weight. By drinking more water usuall around 1 gallon maybe more you actualy trick your body into gettting rid of excess unneeded water weight. See if you don't drink water your body stores it as unwanted and uneeded water weight becuase it thinks there is a water shortage. Most of the supps. i take cause me to piss every 30 minutes lol. I have been up and down due to certian family problems involving the passing of my Grandparents. That caused me to plument from 186 pounds and where i wanted to be back down to where i started from. Now i am almost back to my 15" arms from 11.5". I almost have my body fat back down enough to see my six pack again.

I would suggest getting a work out partner if possible. that makes things so much easier than doing it by yourself. Doing this solo blows, trust me i have been doing that for a while now and i HATE IT! You just gotta keep going and remind yourself that everything takes time. I have my metabolism ramped up so fast i eat once every hour and sometimes stay hungry. I advise never to go hungry becuase your body acutally breaks down muscle tissue first instead of fat like most like to believe. Also there are now studys out that show fat is a known cause for producing chemicals that help cause diseases and cancer.

I know of several different reliable sources for anything so if there is something i have not posted yet that you would like to know, Just LET ME KNOW AND I WILL POST UP ASAP!!!!!! I hope my knowledge thus far can be helpful to everyone!!!!!!

[§treet_§peed]

Also, I try not to eat foods that contain high amounts of sugar nor and soft drinks. Sugar, Simple Carbs. turn straight to fat upon ingesting them. I only drink like one or two soft drinks a month and i avoid and drinks with high fructose corn syrup, it is a thick additive in almost every beverage that turns straight to unhealthy fat as well..

However when i do crave sweets i try to stay healthy by eating a little peanut butter or honey on some toasted wheat bread..

[§treet_§peed]

Also, I try to consume around 180-190 grams of protein per day. No less than 1 gram of protein per pound of body fat. Proteins are essential if you want to increase muscle mass, strength, and size!!

[§treet_§peed]

a work out suggestion:

If you want to gain lean muscle I suggest maximizing reps. Use lighter weights and do as many reps as possible with each muscle. I suggest using light weights and tension bands for this.

For gaining strength and mass I suggest maximizing the weight for each muscle. I mean doing as much weight as possible for 8-10 reps with each muscle worked. Making the last 2-3 reps a struggle.

REMEMBER ALWAYS DO REPS WITH GOOD FORM!!! It is always better and much safer to do as many reps with good form rather than doing as many reps with bad form. I suggest never sacrificing quality for quantity!!! Also always stretch before and after workouts for reducing muscle craps and possible injuring yourself. Try not to take more than 30-45 seconds in between sets!!!

[§treet_§peed]

Always remember to warm up before exercising to get the blood flowing and to reduce chances of injury!!!

[§treet_§peed]

Also i drink 2% milk. I should be drinking skim milk but i can not stand the way it taste lol so 2% is the way i go. it is still good none the less when compared to whole milk.

[§treet_§peed]

No one?

[§treet_§peed]

Also, if you debating or thinking about using/trying Pro-hormones...DON'T!!! Your much better off doing a good well researched and proven cycle of Anabolic Steroids. There have been many studies done that have repeatedly proven Pro-Hormones are trash. They cause a lot more and a lot worse side affects than actual steroids and with use have caused a lot worse and more damage than doing a well researched and proven proper cycle of steroids. Just food for thought...

[§treet_§peed]

good night bumpers

[§treet_§peed]

bump

[Paree4g63]

why not just eat healthy and workout when one can? is there nothing wrong with that? All those supplements are too much man? hehe all i'd like to be is cut/lean; no big muscles are needed. But first I gotta shed off some ab fat and get rid of my mini tits.

[§treet_§peed]

lol true true. but like i said this is my cycle.. it may work for some and not for others. this is more of a bulking cycle.. now when i cycle of i am not gonna take anything cept for my multi vitamin, fish oil, creatine til i run out, and keep my protein intake up. I am not gonnna do another cycle like this for a few months possible not again until next summer. its all in keeping to your training and your diet..

[Brut]

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... 180lb average bodybuilder needs 180g of protein or in my case (180 x 1.2 = 215g).
I weigh 180lbs 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...



High carbs, high protein.... this is when you are trying to put on alot of body mass over a set period of time. You will gain alot of muscle mass from this type of diet as the body has a surplus of protein/carbs in order to grow new muscle tissue. However, the body tends to store more fat on this diet because of the added surplus so expect to gain a few inches on your waist and lose muscle definition.
When i was bulking (for 9months), i was taking in around 400g protein and 500g of carbs. I went form 165lbs to 210lbs (clean)... I put on a few inches round my waist etc, but i had the muscle mass i wanted.


My workout schedule....

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

[§treet_§peed]

lol nah the supplements are not to much if done correctly and monitered.. if you start having funny feelings then stop taking the one that causes that....

[§treet_§peed]

nice info brut. i do something very similar to that

[Brut]

A lot of people on here know what I look like a working out is just as important as breathing air to me. I don't know when I was in middle school I was a twig and when I hit highschool I wanted to bulk up and join the football team (to get chicks). By the time I was 16 this is what I looked like..

[§treet_§peed]

and tell them consistency in training and a healthy diet is the most important!!!

[§treet_§peed]

A lot of people on here know what I look like a working out is just as important as breathing air to me. I don't know when I was in middle school I was a twig and when I hit highschool I wanted to bulk up and join the football team (to get chicks). By the time I was 16 this is what I looked like..

nice man very nice bro that is what i am hoping to look like by sometime next year lol

[§treet_§peed]

bump

[willum14pb]

A lot of people on here know what I look like a working out is just as important as breathing air to me. I don't know when I was in middle school I was a twig and when I hit highschool I wanted to bulk up and join the football team (to get chicks). By the time I was 16 this is what I looked like..

man if i was that short id've looked like that at 16 too.. i hate being about a foot taller than you

[anothaRRR]

If you are bulking up you need to take in more protein than that, at least 1.5 grams per pound...Also, muscle milk contains alot of fat, if you read the nutrition facts on it, there are cheaper better protein out there, I take Optimum Nutrition, for the price and protein content you cant beat it, has BCAA's in it as well....

[ruah_23]

If you are bulking up you need to take in more protein than that, at least 1.5 grams per pound...Also, muscle milk contains alot of fat, if you read the nutrition facts on it, there are cheaper better protein out there, I take Optimum Nutrition, for the price and protein content you cant beat it, has BCAA's in it as well....

optimum pro complex.Taste good
60g per serving!

[tatodotcom]

just a suggestion here...while taking pharmokinetics/ and drug design, i found during research that MANY(including mega men vitamins) are not digested properly, and what happens is many of these supplements and vitamins are not being absorbed by the human body....that's right, when you think your body is getting these "essential amino acids" (btw is the same thing as protein) they are actually being pushed right through. A lot of vitamins and supplements tested in our research are a waste of money and do absolutley nothing.....if you want to get all of the esstential amino acids in the correct amount of daily serving, all you need to eat is red beans and corn, they contain all essential amino acids. Just really research the drugs you purchase so you don't waste your money

[anothaRRR]

just a suggestion here...while taking pharmokinetics/ and drug design, i found during research that MANY(including mega men vitamins) are not digested properly, and what happens is many of these supplements and vitamins are not being absorbed by the human body....that's right, when you think your body is getting these "essential amino acids" (btw is the same thing as protein) they are actually being pushed right through. A lot of vitamins and supplements tested in our research are a waste of money and do absolutley nothing.....if you want to get all of the esstential amino acids in the correct amount of daily serving, all you need to eat is red beans and corn, they contain all essential amino acids. Just really research the drugs you purchase so you don't waste your money

So true, mega men vitamins are a waste, ever wonder why u piss florecent when u take them? It's because ur body can't use all the vitamins so u just have some expensive piss.

[§treet_§peed]

lol i like my glowing piss tho. eh they do make me feel better tho.

[BeyondaGrave]

Good stuff here. I dont necessarily think taking in 1-1.5g per lb of protein will make a difference. Thats a whole lot of protein for one day. I honestly think 60-80g a day will work. Its not like your working your whole entire body in one day. I usually do 2 large and 2 small muscle groups a day.

[95alty]

You are going about everything the right way... A good thing to do is to look in the mirror while you work out or play music so that your muscle gains can increase up to 8%. Im not the biggest guy but trust me i chest press over 400pounds. So its not all about the look man. Looks can be very deceiving. Ill attach a picture to show me right now...



If you have questions just let me know and ill help you out. Or if you live in ATL ill work out with you

[§treet_§peed]

lol nah i live in gainesville. when it comes to protein intake you at least need to consume 1 gram per 1 pound of body weight. as far as music and looking in the mirror making you get bigger... lol

[§treet_§peed]

now as far as seeing how ripped, cut, defined, or what have you a person is. that is all based on ones Body Fat Percent. I posted a few links to sites that will help you measure and calculate that. i took mine by averaging three different sites together. Although between the three of them i stayed in the range of 12.4%-12.5%, which is good but no where near i'd like to be which is 8%-9% lol

[§treet_§peed]

also i like to watch vids of Arnie working out and listen to the advice he gives on things

[anothaRRR]

Where do you work out at? I work out at the YMCA off of 985 near White Sulfur Rd.

[Kevykev]

Good thread, I would go for more of an athletic build before bulky mass.

With taking all of those supplements you would have to do that for the rest of your life to keep that type of body. I know people who bulk up then slim back down when they come off the supps - of course that's cause and effect.

[dvlerin41]

N E one every do any powerlifting? Competitions? I did it all through highschool in FL...

[Chuckster]

I have been trying to work out since high school. I like it alot for the first month or so then I either go broke from buying foods and supplements or get bored with it. I even try switching it up every other week so I don't get bored, but its been unsuccessful so far. I think the reason for this is b/c I have no one to work out with. I found that with a work out budy its alot easier to go to the gym. Thats just me. Anybody else fill this way?

[§treet_§peed]

Where do you work out at? I work out at the YMCA off of 985 near White Sulfur Rd.

no shit? i prolly worked out with you before thats were i was going earlier this year til i lost my license. now i just use the weights i have at home along with other techniques.

[§treet_§peed]

i def. agree its gets boring when you work out alone. i have to keep telling myself to keep going but i hate it lol. o well so is the life when i went to the YMCA that he was talking about i meet a few guys and we all worked out with each other. was alot more fun and helped keep focused there

[§treet_§peed]

im coming of the supps right now have been since monday. not really working out hard right now cause of some shit that happened monday.... but anyways. i just keep working harder and its all good

[batlude]

looks good man but i wouldnt take anything that are gnc brand. that's just me. you should try to switch your multi with Animal Pak or orange Triad (seem you're wokring out pretty hardcore!). and for amino acid... I think they are waste on money. Just try to save your money for food because that is that most important nutrient you need. Protien, multi vitamin, and creatine is my main staple. i see that you're taking 6 oxo.. you should try cycling it with 11 oxo. I had great result from it. but yeah just keep it up and keep yourself motivated

[§treet_§peed]

yeah keeping motivated is the hard part i took a week break lols

[AtifSajid]

nice informative thread.

Working out by yourself is the worst.