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Old 10-21-2012, 11:23 AM   #251
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Default Re: *The exercise/workout thread* - List Your Goals!

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well I am finally getting over my injury, managed to do a short 1 mile run two days in a row.

I'll take some pics soon, not much have changed physically but I am feeling stronger.

How is everyone else doing?
Come learn how to precision jump with me
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Old 10-21-2012, 05:40 PM   #252
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Default Re: *The exercise/workout thread* - List Your Goals!

I don't think I would be able to lol, I'm just getting off an injury and my heavy ass jumping on a half recovered ankle is asking for it.
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Old 10-21-2012, 08:37 PM   #253
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Default Re: *The exercise/workout thread* - List Your Goals!

I got some new pics my friend took. I'll post them up tomorrow when I'm on a computer.
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Old 10-23-2012, 11:10 AM   #254
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Default Re: *The exercise/workout thread* - List Your Goals!

Taking pics with guys in bathroom.... >_>
Lol.

I started hitting the gym hard again recently (after my neck and wrist injuries. It's kinda showing.)











Still have a little more belly fat than I would like.. but hey.. I party a lot haha!
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Old 10-23-2012, 10:43 PM   #255
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Default Re: *The exercise/workout thread* - List Your Goals!

looking good bro, you have some killer arms, I can't really see it from the side view but the little I see you have really nice triceps.

I have some new pics myself I will prolly post this weekend. But I am hitting some new personal bests in the gym which I am pretty proud of.
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Old 10-25-2012, 09:11 PM   #256
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Default Re: *The exercise/workout thread* - List Your Goals!

Ugh, Kami-sama.

I'm a fat ass and I need help. (Call this a plea for help)

I need a nutrition guide on what to eat and portions. I have quite a lot of free time, so any advice would be helpful.
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Old 10-25-2012, 09:14 PM   #257
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Default Re: *The exercise/workout thread* - List Your Goals!

Been running.. Im in theatre musical department meaning dance. Cardio son.. im getting it in. all i've been drinking is water.. i feel more energetic and light on my arms and legs than i ever have. Just wait till wrestling starts and ends. I plan on being cut by the end.
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Old 10-26-2012, 06:50 PM   #258
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Default Re: *The exercise/workout thread* - List Your Goals!

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Taking pics with guys in bathroom.... >_>
Lol.

I started hitting the gym hard again recently (after my neck and wrist injuries. It's kinda showing.)











Still have a little more belly fat than I would like.. but hey.. I party a lot haha!
Mmm, I found that if you stay away from BEER and just do liquor that tends to go away. I swear beer is just evil. Plus, fasting helps. But my diet is cray strict.
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Old 10-26-2012, 08:12 PM   #259
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Default Re: *The exercise/workout thread* - List Your Goals!

Few Two pics, this was taken couple days ago after my morning session. Pretty relaxed for all poses.

Also thought I should share a picture I find pretty funny, and true.
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Old 10-26-2012, 09:25 PM   #260
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Default Re: *The exercise/workout thread* - List Your Goals!

damn yall.. no homo though. thats inspiring.
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Old 10-26-2012, 09:46 PM   #261
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Default Re: *The exercise/workout thread* - List Your Goals!

lab, whats your diet?

cause this bucket im using i dont think is enough plus all the other protein sources...

Code:

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Old 10-27-2012, 09:02 AM   #262
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Default Re: *The exercise/workout thread* - List Your Goals!

My diet is fairly simple. Oatmeal, sweet potatoes, brown rice, mixed vegetables, and wheat are my major sources of carbs. As for proteins, I get them from eggwhites, tuna, cottage cheese, yogurt, skim milk, salmon, sardines, chicken and beans. Not too much fatty food in my diet except for nuts, and i supplement flaxseed oil.

Thats about it i dont take any protein drinks or powder. I also use cafeije as a pre-workout.

Of course i eat a lott of other things but this mainly covers it.
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Old 10-27-2012, 10:01 AM   #263
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Default Re: *The exercise/workout thread* - List Your Goals!

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Originally Posted by LAB~MONSTER View Post
My diet is fairly simple. Oatmeal, sweet potatoes, brown rice, mixed vegetables, and wheat are my major sources of carbs. As for proteins, I get them from eggwhites, tuna, cottage cheese, yogurt, skim milk, salmon, sardines, chicken and beans. Not too much fatty food in my diet except for nuts, and i supplement flaxseed oil.

Thats about it i dont take any protein drinks or powder. I also use cafeije as a pre-workout.

Of course i eat a lott of other things but this mainly covers it.
this sounds great ! i needa get my mind into trying it tho
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Old 10-27-2012, 10:28 AM   #264
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Default Re: *The exercise/workout thread* - List Your Goals!

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Originally Posted by LAB~MONSTER View Post
My diet is fairly simple. Oatmeal, sweet potatoes, brown rice, mixed vegetables, and wheat are my major sources of carbs. As for proteins, I get them from eggwhites, tuna, cottage cheese, yogurt, skim milk, salmon, sardines, chicken and beans. Not too much fatty food in my diet except for nuts, and i supplement flaxseed oil.

Thats about it i dont take any protein drinks or powder. I also use cafeije as a pre-workout.

Of course i eat a lott of other things but this mainly covers it.
Hmm.... Maybe my carbs intake was lacking

So what if I take the carbs before workout and protein after?
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Old 10-27-2012, 01:15 PM   #265
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Default Re: *The exercise/workout thread* - List Your Goals!

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Hmm.... Maybe my carbs intake was lacking

So what if I take the carbs before workout and protein after?
You should have a balance, of carbs, protein and fat in every meal. The amount of carbs you in-take depends on your goal. If you are looking to gain mass then increase your carb and protein intake. If you are cutting, decrease your carb intake.
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Old 10-29-2012, 09:04 AM   #266
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Default Re: *The exercise/workout thread* - List Your Goals!

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looking good bro, you have some killer arms, I can't really see it from the side view but the little I see you have really nice triceps.

I have some new pics myself I will prolly post this weekend. But I am hitting some new personal bests in the gym which I am pretty proud of.
Thanks bro. My arms and legs are the only 2 good parts of my body haha.
Chest and core are lacking BAD!! But it's winter time, so time to bulk properly.

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Ugh, Kami-sama.

I'm a fat ass and I need help. (Call this a plea for help)

I need a nutrition guide on what to eat and portions. I have quite a lot of free time, so any advice would be helpful.
Hello Silver_Wind. I'm really glad you're asking for advice. I love to see people try to better themselves.
From your post, I gather you just want to lose weight?

If so, I want to ask you a few questions.. but in the general sense, all you really need to do is cut out the carbs from your diet (which is almost in EVERYTHING - so start watching your diet) and start doing cardiovascular (Cardio) exercises. Just go walking/jogging.
(Best way to trim fat is to do HIIT (High Intensity Interval Training) - where you jog slow for 2 mins and then at full speed for 30 seconds, and then slow again for 2 mins and fast againf or 30 secs.

Try that out. It'll be amazing for you.

The questions I want to ask are:
Age, Weight, Height and Goal.

Quote:
Originally Posted by Elena View Post
Mmm, I found that if you stay away from BEER and just do liquor that tends to go away. I swear beer is just evil. Plus, fasting helps. But my diet is cray strict.
Lol but liquor still has ALL DAT SUGAR!
But you're right though.. it's still better than burr.\

Quote:
Originally Posted by SolidSnake76 View Post
Hmm.... Maybe my carbs intake was lacking

So what if I take the carbs before workout and protein after?
What is your goal Snake?
I can't tell you that your Carbs are low if I don't know your goal.
If your goal is to lose weight.. then you want less carbs.
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Old 10-29-2012, 09:19 AM   #267
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Default Re: *The exercise/workout thread* - List Your Goals!

I believe this is my first time participating this in thread, I think.
It took me 3 years to lose 25lbs. 2008-2011. From 180-155, was I proud heck yes!!
But my senior year in college 2011-2015, I gained about 15lbs back, because of partying and drinking[I turned 21, so yea] and another personal issue. (HIGHLY DISAPPOINTED)

Anyhow, I'm out of college now, and I started going to the gym with my dad while working out at home. I do in home Zumba sessions with my little siblings based on what I remembered from College, while doing 10 push ups everyday.

I was trying to find that picture of my abs I posted on the pic thread [Cant find it..asshole if you can PM me] I want to use that as my end goal. I dont want to take another 3 years to do it.
By the end of Winter I want to be between 150-160.



This was exactly one year ago. I was an FBI agent for halloween. (Before I started gaining the weight). Like Liz Lemon would say "I want to go to there"

What I've been doing so far, eating about 4 times a day, Big breakfast and not so big dinner, but eating small things in between like fruits, peanuts, granola bars, smoothies, etc.
Exercise wise, since I just started back at the gym, I've been doing 30mins treadmill, 15mins elipitcal, 10mins biking, then 15minutes doing legs..abs..etc

Bump: Oh right now, I am about 170lbs (People say I don't look it) and I am 5'7. My goal is between 150-160lb[maybe 155], and looking like that ^^/ the abs picture :-D

Last edited by `Crystal; 10-29-2012 at 09:29 AM.
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Old 10-29-2012, 11:12 AM   #268
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Default Re: *The exercise/workout thread* - List Your Goals!

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What is your goal Snake?
I can't tell you that your Carbs are low if I don't know your goal.
If your goal is to lose weight.. then you want less carbs.
More muscle mass, to get as close as possible to where lab monster is

a year ago, i weighed 150, i need more weight
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Old 10-29-2012, 11:29 AM   #269
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by `Crystal View Post
I believe this is my first time participating this in thread, I think.
It took me 3 years to lose 25lbs. 2008-2011. From 180-155, was I proud heck yes!!
But my senior year in college 2011-2015, I gained about 15lbs back, because of partying and drinking[I turned 21, so yea] and another personal issue. (HIGHLY DISAPPOINTED)

Anyhow, I'm out of college now, and I started going to the gym with my dad while working out at home. I do in home Zumba sessions with my little siblings based on what I remembered from College, while doing 10 push ups everyday.

I was trying to find that picture of my abs I posted on the pic thread [Cant find it..asshole if you can PM me] I want to use that as my end goal. I dont want to take another 3 years to do it.
By the end of Winter I want to be between 150-160.



This was exactly one year ago. I was an FBI agent for halloween. (Before I started gaining the weight). Like Liz Lemon would say "I want to go to there"

What I've been doing so far, eating about 4 times a day, Big breakfast and not so big dinner, but eating small things in between like fruits, peanuts, granola bars, smoothies, etc.
Exercise wise, since I just started back at the gym, I've been doing 30mins treadmill, 15mins elipitcal, 10mins biking, then 15minutes doing legs..abs..etc

Bump: Oh right now, I am about 170lbs (People say I don't look it) and I am 5'7. My goal is between 150-160lb[maybe 155], and looking like that ^^/ the abs picture :-D
I will PM you my dear friend.
And losing 10-15 lbs is VERY possible and very easy! [For anyone else reading this.]
The rest of this convo, I will take it up with Crystal over PM's.

Quote:
Originally Posted by SolidSnake76 View Post
More muscle mass, to get as close as possible to where lab monster is

a year ago, i weighed 150, i need more weight
So you weigh less than 150 right now or more than 150?
And in terms of body fat, are you very lean or very.. "not lean"?
I need to know more details before I can tell you what to do.


***However, I am going to assume things over here (based on seeing your pictures) and if I'm incorrect with my assumptions, then please just ignore this.***
My assumption is that you're a veyr lean dude. 5'10" to 6'1" in height and while you are very lean, you are having a hard time adding more mass or muscle.
In which case: you need to do what's called a "bulk".
3 things you need to figure out and tell me first, before we move any further:
-your current diet (total calories intake, break down of your diet (protein/carbs/fats))
-your MAINTENANCE calories (this is where you can have a # amount of calories and not gain OR lose any weight, since you're most likely an ecto, it's going to be high)
-your exercises. What are you doing? (Based on this, I can tell you if what you are doing is correct or should you change something.)






Also, a note to anyone else reading.
I believe, between Lab~Monster and myself, we have enough knowledge that we can help you with your physique transformation.
I know I may not look as good as I should.. however I have a lot of mountains to climb living alone, which limit me from getting my diet and training right. But I plan on changing all that coming this winter (when things usually slow down for me.)

I have been in the best and worst shapes of my life within the last few years. So this just lets you know how easy it is to change your body! IT'S NEVER TOO LATE!
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Old 10-29-2012, 11:40 AM   #270
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Default Re: *The exercise/workout thread* - List Your Goals!

Ima do this xD
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Old 10-29-2012, 01:16 PM   #271
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Default Re: *The exercise/workout thread* - List Your Goals!

PM'd Crystal.
Good luck on your journey girl.
With that diet and exercise plan I gave you, you should achieve your goal (which btw, will change later hehe) within 3-4 months with dedication!

Quote:
Originally Posted by ((TRueDuuce)) View Post
Ima do this xD
Do it man! Post some progress pics/articles.
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Old 10-29-2012, 01:20 PM   #272
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by asshole View Post
So you weigh less than 150 right now or more than 150?
And in terms of body fat, are you very lean or very.. "not lean"?
I need to know more details before I can tell you what to do.


***However, I am going to assume things over here (based on seeing your pictures) and if I'm incorrect with my assumptions, then please just ignore this.***
My assumption is that you're a veyr lean dude. 5'10" to 6'1" in height and while you are very lean, you are having a hard time adding more mass or muscle.
In which case: you need to do what's called a "bulk".
3 things you need to figure out and tell me first, before we move any further:
-your current diet (total calories intake, break down of your diet (protein/carbs/fats))
-your MAINTENANCE calories (this is where you can have a # amount of calories and not gain OR lose any weight, since you're most likely an ecto, it's going to be high)
-your exercises. What are you doing? (Based on this, I can tell you if what you are doing is correct or should you change something.)
Ok, as of right now:

im 160lbs and 6ft, my diet is chicken, meat and grains in cereal, brown rice, bread, burger king...

i know my job im desperately trying to quit is a HUGE factor holding me back from gaining because of the amount of energy i gotta put out on the bike. in the morning before i start, i eat down egg and bacon on a roll with orange juice and get hungry again in 2 hours.... and i keep getting hungry every 2-3 hours. cheapest and fastest foods i can eat, because we gotta keep moving and the company like to break state law and try not to give us breaks in the name of meeting deadlines, is 2 slices of pizza from small shops or a hotdog or 2 from 7/11, arizona ice teas, snicker bars or oreos. on average, you could say i need to maintain at least 5000-7000 calorie intake and thats just for moving around like... 10-20 miles per day. the main intake after breakfast is just pizza every 2 hours.

... cause of the job, i dont do any cardio at the gym. i stretch, 3 sets of 10 bicep curls and 20 tricep pulls with the dumbbells, started on 40lbs this saturday (havent been back to the gym in a month) then with the 35lbs, i do 5 sets of flat chest flys, 2 sets on the cable row for the back with 120lbs, then 6 pull ups, 30 dips (sometimes 2 of 15), lat pull down with 80lbs on 2 reps, then i do the abs with 2 sets of 30 sit ups on the bench then 3 sets of 20 with a 25lbs weight on my chest, then i do 5 reps of up to 15 with the cable pull on the chest (my favorite) and i repeat the bicep and dumbbell workout again... most of my workouts i try to keep focused on the chest. the barbells are very hard to get on cause EVERYONE is on them.

i begun using just the free weights alone since june, but i dont go as much as i did in the summer, cause work can wear me down badly and i leave school after 9... havent gone in a month until this past saturday
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Old 10-29-2012, 03:43 PM   #273
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Default Re: *The exercise/workout thread* - List Your Goals!

Seems to me Solid is that you have a body type that burns energy a lot faster than the average person. And your job is pretty demanding on the body as well, so not doing cardio in the gym is probably the right way to go.

Since you are looking to build mass, I'll share what worked best for me. When I workout to gain mass and strength, I keep my workout short and intense. 45minute to and hour max in the gym. 6-8 reps heavy weights on each workout, and workout to failure. So for each workout, you should use a weight so when you get to that 6-8 rep range, your muscle should be pretty fatigued.

What I use to track my caloric intake is this app called myfitness pal. Great app, highly recommend it, if anyone has smartphone and best of all its free.
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Old 10-29-2012, 03:57 PM   #274
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Default Re: *The exercise/workout thread* - List Your Goals!

oh yeah, forgot to mention, my metabolism is very high. infact, i have higher stamina than alot of people around me, so the amount of rest time i would need from a sprint is lower than most.

kinda why im one of the fastest bikers in that company lol... asshole did mention using higher weights a few pages ago and i took advantage of it, otherwise, i would probably still be using the 30lbs for the bicep curls instead of the 40s
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Old 10-31-2012, 08:44 AM   #275
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Default Re: *The exercise/workout thread* - List Your Goals!

Snake,

Very sorry it took me so long to respond. Everytime I checked the forums, I was on my phone instead of a computer.


Anyway, so you being 160 and very lean right now is always a good base. Now you can start gaining without having to worry about looking "fat", and reach 180lbs to look like Lab~Monster.
However, since you're an ecto-morph, with a physically high demanding job, you're gonna need to eat a TONS load (especially since 5k-6k is your maintenance.)

So time to put this into effect then.

For you, I would recommend to eat 6k-7k calories a day with your breakdowns being: 50% Carbs/ 35% Protein/ 15% Fat. You need to gain all the weight you can, so eating more Carbs than Proteins won't hurt you, and is much easier. It's not very hard. Just pay attention to what you're eating and how much. There's a great APP (on all smartphones/computers) called 'My Fitness Pal', and all you do is scan/type in the food and it gives you the correct nutritional breakdowns, making it easy for you to count your calories. GET IT!

As for your training.. you wanna stick to high weight and low reps (but remember to warm up properly first, this is the highest injury prone workout!!)
Someone's already done a great job writing out a workout for people looking to gain weight called "Maxx OT". ( http://www.ast-ss.com/maxot.php )

Just start with "Week 1" and go from there. I gained 20-some lbs doing this 2 years ago, to reach 194 lbs. I felt the strongest I ever had been in my life.

Give it a shot bro.
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