West Coast Connection Forum
Lifestyle => Tha G-Spot => Topic started by: King Tech Quadafi on February 07, 2007, 11:59:16 PM
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alright ladies and gentlemen, peep game
im 6"6, 230
not bad...but im a softee...now i have a solid build, nice frame, but im real soft all over..i got a body fat % that needs to be reduced
(blame it on yrs of incompetence)
now im on my grizzly tryin to get into shape, and i understand its a long term process, but peep....
Jan 3 i started at the gym with the following routine
mon and thurs- chest n arms
wed and sat- back and shoulder
tues and fri- legs (weights)
and mon to fri, i do about half hour of jogging.
its been 5 weeks, and while i havent noticed a difference in my over all look, my legs, chest and arms have hardened, and ive dropped from a Jan 3 weight of 245, down to 232 as of Feb 7, and i understand the 1st month is hardest
i got this one girl ive been online courting for a while and im gonna see her the last day of Feb, which will be the 8th week of my routine.
i dont expect miracles in the next 3 weeks, but i do wanna step it up a notch in the next 3 weeks, and build on my modest advances of the first 5 weeks.
this is my current set up for the next 3 weeks
mon/thurs- chest 15-18 sets x 12 reps, arms 10-12 sets x 12 reps
wed/sat- back 15-18 sets x 12 reps, shoulders 7-8 sets x 12 reps
tues/fri- legs 20 sets x 12 reps (outer/inner thighs, hamstring, calves etc)
PLUS: Mon-Fri 45 Minutes of treadmill jogging
Food Wise- I try to eat cereal/oatmeal with a fruit for breakfast, and every 3-4 hours throughout the day, with a cut off of 4 hours before bed i eat nothing. one of my meals a day , is fruit (from a salad bar: cantelopes, carrot sticks etc)...and i try to fit in white meats, usually in the form of chicken sandwiches (whole weat bread, no cheese, easy on the sauces). Plus Im gonna drink nothing but water (6-8 bottles of water a day).
mind u before jan, i never did much of a workout and am new to this. is my plan (physical and diet) solid? can i expect a slimmer tone within the next 3 weeks, especially considering ive already put in a solid 5 weeks already?
i appreciate any responses, thank you
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You're doing everything right, homie. My routine is almost the same as yours. I've been at it about a month now and lost about 11 pounds. I lift weights 3 times a week (chest and arms Monday, shoulders and back Tuesday, and legs Wednesday) and I run 5 times a week for a 1.2 hour. I've been eating nothing but eggs, salad, chicken and fruits.
It just takes time. I wish there was some miracle shit that would lower my body fat, but I guess we gota take this one day at a time. As long as you're losing 2-3 pounds a week, you're on the right track. I only lost a pound last week because my dumb ass went crazy with the beer and fast food.
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you arent lifting heavy enough.
if you're doing 15-18 sets, you're lifting wayyyyyyyy too light... you should start off on a low weight, and each set go higher, on yor last set, you should really struggle getting out 12 reps... usually on the first set i'll do 20 reps, second 15, third 12 and fourth 10 (or as many as you can get out, as long as it's less than 10, if more it's too light, do another set). it's best to train with someone else too.
what i usually do, is get on the bench, do 4 sets on shoulders, supersceding shoulder press and fly's... then i'll rest my shoulders and do bi-ceps, 4 sets of curls, usually balance on a half ball to do waist/back aswell. wide grip chin ups are good for the back/shoulders.
then i'll go and do different exercises for shoulders and arms, lighter weights, usually hit the cables. variety is the key.
when i do chest, i do chest and tri-ceps, because you work your tri-s when you work your pec's anyway, so if you do chest one day, your tri's wont be very strong the next day. same shit, start on bench, then move on to exercises (pushups, cables) and i do some sort of set where i do three different things (for tri's after bench i do cables, pulling down, then over head, then do the same amount of close to waist grip push ups.).
i think you should only train weights 3 days a week... 7 days is overloading your body unless you lift light (wont get good results lifting light weights). you should be in pain after each workout, and should be in pain the next day. train weights 3/4 days a week, and do cardio the other 3.
if you really want to do as much as possible the next 3 weeks, take protein (only if you desperate)... personally i never take protein, i just eat hella meat and drink hella water.
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you're doing everything right man, almost perfectly. as far as not lifting heavy enough, no one can determine that , only your body can. the only thing is time. time, time, time...seriously i did half as much as you did and it took almost a full year to see any dramatic results. i doubled it up recently within the last 3 months, and still i really havn't been seeing any MAJOR improvements upon the last time. one thing i KNOW though is the effect of seeing yourself everyday, you don't notice anything. try takinga picture of yourself everyday and comparing pictures a month a part. just be glad you're not a girl, it takes a lot more for them to start seeing results
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alright ladies and gentlemen, peep game
im 6"6, 230
not bad...but im a softee...now i have a solid build, nice frame, but im real soft all over..i got a body fat % that needs to be reduced
(blame it on yrs of incompetence)
now im on my grizzly tryin to get into shape, and i understand its a long term process, but peep....
Jan 3 i started at the gym with the following routine
mon and thurs- chest n arms
wed and sat- back and shoulder
tues and fri- legs (weights)
and mon to fri, i do about half hour of jogging.
its been 5 weeks, and while i havent noticed a difference in my over all look, my legs, chest and arms have hardened, and ive dropped from a Jan 3 weight of 245, down to 232 as of Feb 7, and i understand the 1st month is hardest
i got this one girl ive been online courting for a while and im gonna see her the last day of Feb, which will be the 8th week of my routine.
i dont expect miracles in the next 3 weeks, but i do wanna step it up a notch in the next 3 weeks, and build on my modest advances of the first 5 weeks.
Food Wise- I try to eat cereal/oatmeal with a fruit for breakfast, and every 3-4 hours throughout the day, with a cut off of 4 hours before bed i eat nothing. one of my meals a day , is fruit (from a salad bar: cantelopes, carrot sticks etc)...and i try to fit in white meats, usually in the form of chicken sandwiches (whole weat bread, no cheese, easy on the sauces). Plus Im gonna drink nothing but water (6-8 bottles of water a day).
mind u before jan, i never did much of a workout and am new to this. is my plan (physical and diet) solid? can i expect a slimmer tone within the next 3 weeks, especially considering ive already put in a solid 5 weeks already?
i appreciate any responses, thank you
do your chest with triceps not biceps and biceps with shoulders
this is my current set up for the next 3 weeks
mon/thurs- chest 15-18 sets x 12 reps, arms 10-12 sets x 12 reps
wed/sat- back 15-18 sets x 12 reps, shoulders 7-8 sets x 12 reps
tues/fri- legs 20 sets x 12 reps (outer/inner thighs, hamstring, calves etc)
PLUS: Mon-Fri 45 Minutes of treadmill jogging
try this instead do smaller reps leke 12 10 8 then 6 incresi8ng the weight as you go on
mon/thurs chest and triceps start with chest basic exercise do atleast 5 exercises and superset atleast 2 like flies with dumbell pullover together finish with a few tricep sets and abs if you gonna run run before you workout not after
wed sat shoulders and biceps alot of shoulder exercises use your biceps thats why its good to do them together again
tuesday do your back and your lats/wings together
need any more help just ask
if your gonna run run before you workout
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15-18 sets = too light. trust me, if you hardly saw results in one year, you're not training right.
theres effective way's / method's to do everything... if you dont know how to do it right you'll either not get results, or hurt yourself.
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15-18 sets = too light. trust me, if you hardly saw results in one year, you're not training right.
theres effective way's / method's to do everything... if you dont know how to do it right you'll either not get results, or hurt yourself.
word the only people youll see doing them reps are people who have already made a body like wreslers or trainers high reps are not for people who are beginning to do lifting/ training
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You're doing really good, you covered everything really. building muscles, burning fat and eating right. the last two are more important.
only advice i can give u is that u go jogging/running in the morning first thing you do when u wake up(if possible), since ure burning more fat this time compared to any other time during the day, and this is also the time you are physically strongest, ure gonna be able to push the limits by running faster and longer. And also try running outside and not in the gym, its better workout.
btw dont eat until you're full, stop before!. the eating part is the most important thing, maybe u know about all of this already
good luck!
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ur doing to many sets n reps man.. keep it like dis - 3 sets of 8 reps with a weight dat u will fail on da last few reps, do dis with every body part coz doing too many sets will be overtraining the muscle dude. also drink heaps of water eat food wif high protien n try not to eat food wif alot of carbs since ur tryin to loose weight.
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if you wanna add on hardness and muscle mass you´re doin way too many reps. on your 2 heaviest sets on each exercise it´s enough to do 5-6 reps. you acn definently do as many sets as you´re doin but drop down on the reps. and if you want a better stomach you have to drink a minimum of water and eat a lot more times a day instead of having large portions a few times a day. coz drinking too much at once and eating too much at once will leave with a swollen stomach that´s gonna make you appear to look fat even if you´re not. and start eating slower coz you´ll be full on a lot less food if you eat slowly. and get yourself some protein powder which you should drink before you go to the gym,while you´re working out and afterwards coz if your muscles aren´t getting "filled up" you might aswell stop working out. i mean there´s so much to be said about working out but if you really wanna know a lot of things about getting into shape i´d suggest you download a workout video with any top bodybuilder and you´re gonna get a shitload of great tips.
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start eating slower coz you´ll be full on a lot less food if you eat slowly
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They are right. You should be doing 8 reps. It should be with a weight that you can barely get 8 reps with. It just takes time. Another important thing is protein consumption try to eat like 150g a day at your size. You don't need to take massive amounts of protein to keep muscle. The thing is to keep at it. You cant quit. I don't think I have taken more than 1 week off in 3 years off lifting. I take a max of a week off every few months to give my body a rest. If you stay consistant you'll look alot different at 6 months.
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Yeah, I'd ease up on the reps and try to lift more if I were you. I've been working out for 5 years now and if you can do THAT many sets, then that's clearly a sign that the lifts you're using are waaaay to light.
Other than that, you're doing good. But 6/8 bottles of water a day? How much is in one bottle btw? If it's one liter per bottle, then that's really too much. Especially since your body takes up other liquids throughout the day (the stuff you drink during breakfast, sauce, ...). In any case, 6/8 bottles seems a lot to me.
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They are right. You should be doing 8 reps. It should be with a weight that you can barely get 8 reps with. It just takes time. Another important thing is protein consumption try to eat like 150g a day at your size. You don't need to take massive amounts of protein to keep muscle. The thing is to keep at it. You cant quit. I don't think I have taken more than 1 week off in 3 years off lifting. I take a max of a week off every few months to give my body a rest. If you stay consistant you'll look alot different at 6 months.
if you want dramatic muscle results you should consume way more protein then that. you should really get in 4grams of protein for every kilogram that you weigh if you want the best results possible.
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who does your tatooes homie..looks really good!
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so guys, even if i wanna get toned and not bigger, i should still cut down on my sets and reps?
so how many sets should i do for my chest in one session...right now im doing 15 x 12....
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so guys, even if i wanna get toned and not bigger, i should still cut down on my sets and reps?
so how many sets should i do for my chest in one session...right now im doing 15 x 12....
yeah lower sets even for toning for chest keep it at 5 exercises with reps of 12 10 8 and 6
try that works for me and superset atleast 2 of the exercises together
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I think that's too much workout. It suppose to be 3 times per week. monday-legs/ wed-upper body, chest/ Friday-legs
And RUNNING: monday, wednesday, and Friday.
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so guys, even if i wanna get toned and not bigger, i should still cut down on my sets and reps?
so how many sets should i do for my chest in one session...right now im doing 15 x 12....
stip sets are good for that aswell. when you´ve done your heaviest sets drop some weights and do another, then drop some more weights and do another set. do that about 3 times, but the thing is you shouldn´t rest at all in between the strips. that´s crack for gettin toned muscles.
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your doing chest/bi/tri all in one day? isn't that a little too much? my schedule is somethin like this...
Mon - Chest
Tues - Back / Bi
Thurs - Legs
Sat - Shoulder / Tri / Trap
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4 grams of protein per kilogram. Are you crazy? I would like to maintain my kidneys. Im not looking to bodybuild anyway I am big enough.
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if ur not lookin to get big den dont bother buying any protien powder.. jus eat alot of high protien foods n ull be good.. also dont spend too much time doing cardio coz facts r that u burn more fat doin weights den cardio
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use the stairmaster for burning fat, it is the best thing, much better than running
don't work out a bodypart more than one time a week
one day of the week do:
Chest
Shoulders
Back
Upper Arms
Legs
Do between 6 and 9 different exercises each day, doing 3 sets of each exercise from 6-12 reps. Add more weight if u can easily do more than 12 reps.
I'm pretty fuckin tired after my 7th exercise and I can barely lift anymore after that. If you can do more than 10 exercises of one body part in a day, then you are not weight lifting, you are just getting exercise. If you are not sore then you are not working. You should be more sore the second day after the workout than the day after the workout. I'm sore just about everyday, but it feels good, I know I'm getting a workout.
You are doing way too many sets, there is no way you should be able to do that many if you are actually lifting heavy enuff weight.
Don't start off light and add weight. After every set you do you have less energy. I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy. Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs. I can probably do 60 lbs, but only a couple of times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's. You don't want to start light and go heavier, you want to start heavier. Starting light just wastes energy.
and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.
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Don't start off light and add weight. After every set you do you have less energy. I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy. Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs. I can probably do 60 lbs, but only a couple of times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's. You don't want to start light and go heavier, you want to start heavier. Starting light just wastes energy.
and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.
you can cause yourself injury if you start heavy. i always lift heavier if i start light.
LMAO i could just imagine tech pumping out 5lbs curls at 100km/h workin up a sweat achievin nothin ;D ;D
and yeah, seer you right for not creating a health and fitness section, everyone has different advice and alot of it is wrong lol. it would be useless.
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4 grams of protein per kilogram. Are you crazy? I would like to maintain my kidneys. Im not looking to bodybuild anyway I am big enough.
if you work out nothing´s gonna happen to your kidneys. if you consume that much protein without actually working out 3-4 a week it´s a health issue. and you should always start on lighter weights then go up with each set. that´ll actually make you stronger, and it won´t fuck your joints up. starting on heavier weights from the beginning then dropping could cause an injury that´s non reparable.
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http://bodybuilding.about.com/
a website i use alot for help very good articles
anyone into bodybuilding or just getting fit check out hugo website hes a really succesful trainer this website also has articles from other great bodybuilders
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anybody know any good excercise targeted just for your forearms?
i play golf, so i cant put too much weight, but being tone and FLEXIBLE is where its at. but the forearms, im lookin to make them as fuckin powerfull as possible.
if you got some knowledge, drop it!
props! 8)
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I am big enough. I went from 175 to 200lbs when eating like 180 grams of protein a day. Some people eat 400 grams a day and that is overkill. No matter how many dorks say it on the bodybuilding.com forum. Eating an crazy amount of protein raises your bodies acidic level. That leads to alot of problems. Ask cancer patients.
A good exercise for your forearms is this thing at the gym and I don't know what its called. But it has a bar with a rope attached to it and attached to the rope is a weight. The objective is to roll up with your wrists the bar until the weight hits the top of the bar. This is harder than you think. Shit blasts your forearms and wrists.
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Don't start off light and add weight. After every set you do you have less energy. I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy. Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs. I can probably do 60 lbs, but only a couple of times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's. You don't want to start light and go heavier, you want to start heavier. Starting light just wastes energy.
and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.
you can cause yourself injury if you start heavy. i always lift heavier if i start light.
LMAO i could just imagine tech pumping out 5lbs curls at 100km/h workin up a sweat achievin nothin ;D ;D
and yeah, seer you right for not creating a health and fitness section, everyone has different advice and alot of it is wrong lol. it would be useless.
you can cause injury to yourself doing all kinds of things...you can injure yourself lifting light. I don't start out w/ something that I max out on, I start with a weight that I am comfortable with doing 3 sets of 8-12 reps, and that makes me so tired that at the last set I either have to lower the weight, and/or do less reps, or just have to really work myself. Like I said, starting out light just uses more energy than it builds muscle. There is a billion different techniques to working out, and as long as you are doing something you will see results, but the smart way of doing it is to be efficient.
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anybody know any good excercise targeted just for your forearms?
i play golf, so i cant put too much weight, but being tone and FLEXIBLE is where its at. but the forearms, im lookin to make them as fuckin powerfull as possible.
if you got some knowledge, drop it!
props! 8)
forearms naturally get bigger when you do weights because of the grip. i think reverse curls may help aswell. gripping things is the best way though, go dig a hole with a big ass shovel, thats probably the best way. plus i think it would be good for golf, as it would work your back too (no homo)..
Don't start off light and add weight. After every set you do you have less energy. I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy. Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs. I can probably do 60 lbs, but only a couple of times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's. You don't want to start light and go heavier, you want to start heavier. Starting light just wastes energy.
and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.
you can cause yourself injury if you start heavy. i always lift heavier if i start light.
LMAO i could just imagine tech pumping out 5lbs curls at 100km/h workin up a sweat achievin nothin ;D ;D
and yeah, seer you right for not creating a health and fitness section, everyone has different advice and alot of it is wrong lol. it would be useless.
you can cause injury to yourself doing all kinds of things...you can injure yourself lifting light. I don't start out w/ something that I max out on, I start with a weight that I am comfortable with doing 3 sets of 8-12 reps, and that makes me so tired that at the last set I either have to lower the weight, and/or do less reps, or just have to really work myself. Like I said, starting out light just uses more energy than it builds muscle. There is a billion different techniques to working out, and as long as you are doing something you will see results, but the smart way of doing it is to be efficient.
i have always been taught our bodies are most efficient after you have burnt 20% of your energy.
i usually row before a workout, then hit weights, and the light weights dont take up any energy for me, all they do is prepare you to lift heavy, making sure you have the right form lifting. lifting heavy before warmed up can also damage your joints, and you wont notice that for years.
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for best results tech, you should get a PT for a few sessions, explain what you want and they'll cator to your needs.
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the most efficiant for fat burning is actually right after an hour of lifting because during the workout you burn of all the carbs then protein and fats last. I have had good results doing this.