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User avatar #20836 - thatonesouthernkid (11/14/2014) [-]
can donating blood affect your cardio for more than a day? I ask because a couple days ago I donated blood, and in the past three days I've seen my endurance go down the shitter from what it seems. does anybody know if by giving that blood away I lowered my red blood cell count or something? or do the negative side affects wear off after 24 hours? I only ask because my strength has fully recovered, and I can lift just as much as I could at the start of the week. But I don't seem to be able to run like I could a couple days ago. Is this all just in my head?
User avatar #20865 to #20836 - fallenraven (11/15/2014) [-]
yes, it depends on your body but for me I am slightly anemic. not much but when i was in basic training I donated blood on my 7th week and my pt test on the 8th week suffered terribly
User avatar #20842 to #20836 - lisreal (11/15/2014) [-]
I'm not very active, but when I donated blood I felt light headed for a day or so. They check your iron prior to donating to make sure you can handle it, plus you can't usually donate any more until a few weeks have passed. Your iron level is probably low as well as red blood cell so that is probably why your stamina is down.
User avatar #20848 to #20842 - thatonesouthernkid (11/15/2014) [-]
thanks dude, this was actually pretty fucking annoying. I got beat by a freshman in sprints today, fucker doesn't even know what some of the most basic lifts are.
User avatar #20834 - marinepenguin ONLINE (11/14/2014) [-]
Just had an old classmate of mine text me asking me for workout advice. He said I was his size in high school, then I "blew up". So now he's coming over tomorrow and I'm showing him the ropes. Should I have him a a pure starting strength routine or should I show him the front back legs split that I did when I first started with and saw success in? Obviously he's gonna be deadlifting benching and squatting no matter what and progressing in them.
User avatar #20881 to #20834 - jokerjack (11/16/2014) [-]
If you could go back to your newbie stage knowing what you know now, what would you do?

Tell him that stuff, whether it's the same or different
User avatar #20888 to #20881 - marinepenguin ONLINE (11/16/2014) [-]
That's basically what I did.
User avatar #20835 to #20834 - thatonesouthernkid (11/14/2014) [-]
if he wants to get your level of fitness, I'd put him through the same training you did.
User avatar #20837 to #20835 - marinepenguin ONLINE (11/14/2014) [-]
Yeah that's true, but my way may not necessarily be the best way, or the best for him.
User avatar #20838 to #20837 - thatonesouthernkid (11/14/2014) [-]
well if you say he's going to be doing the basic muscle building exercises no matter what, then it could just be a matter of preference to either you or him. the question is who's preference is more important? you don't seem think one is significantly better in terms of a quality work out, so why not ask your friend which routine he'd prefer?
User avatar #20839 to #20838 - marinepenguin ONLINE (11/14/2014) [-]
I think that's what I'll do. I'll ask what his preference is. Because in my opinion as long as you are progressing in the main lifts its all the same.
#20832 - lordketchup (11/14/2014) [-]
Fit shaming is real.
User avatar #20843 to #20832 - lisreal (11/15/2014) [-]
I'm not terribly out of shape, but I could stand to lose a good 10-20 pounds. Good for the people in the picture though. I know people who work out all the time and make it their passion, but I've seen some roided out people too. But I will never hate on a person who strives to look like that. I know it's damn near impossible for me, and it's easier for me to eat and look like the people in the comments than to be "fit"
User avatar #20833 to #20832 - marinepenguin ONLINE (11/14/2014) [-]
Action offends the inactive, and hard work hurts the pride of those who don't work hard.
#20870 to #20833 - ablueguy (11/16/2014) [-]
But, my genetics...
User avatar #20831 - studbeefpile (11/14/2014) [-]
Spent a good 2 days pissing out of my ass. It was terrible. I felt like I was dying. I had no appetite, and I spend 2 days pissing out of my ass. Couldn't do shit, except shit, it was awful.

That's all over now though, and I feel great! Pulled 405 for a few singles, and benched my bodyweight (205) for 10 today. No PRs, but everything felt good!

Apparently there was something inside of my body that needed to be out of it. Its a good idea to do a cleanse every so often.
#20828 - amonamonamon (11/14/2014) [-]
I've been a lurker on this board for some time now. Thanks to the collective advice and encouragement from the users here, I've been successful in my own fitness/weight loss journey. For that I want to say thank you. Since summer ended I've already lost 3 and a half stone (about 60 pounds, right?) by cycling and exercising at home. I've never felt better, honestly, and a lot of it is thanks to you guys.

The thing is, I feel like I've reached a somewhat ideal weight for now. Since my initial goal was to lose weight, I've been focusing a lot on cardio...but getting up early to cycle is getting colder and darker, so I'm not enjoying it as much. It kind of leaves me feeling too tired to work, too. I'm worried that if I drop the cycling from my routine and just focus on strength training at home that I'll start putting all my lost weight back on. I don't have the money to start going to the gym, either.

So, does anybody have any tips that can help me keep the weight off over winter if I cycle less and exercise at home more? I wouldn't ask if I weren't a little concerned. This is the first time I've ever been in this situation, and I'd hate to ruin the results I've worked this hard for since summer.
#20851 to #20828 - anonymous (11/15/2014) [-]
trying to do cardio in winter is extremely difficult. if you don't have a treadmill you could always do insanity (its mostly cardio) or you could run outside for a couple miles. in the end you will probably have to go somewhere like a gym to do it. personally i'd just do insanity for a week and find what cardio workouts you like best and order them into your own sets.

or just invest in an exercise bike.
User avatar #20830 to #20828 - marinepenguin ONLINE (11/14/2014) [-]
First off, not all weight is bad and neither is it all good, don't focus so much on the scale as much as what you want to look like. You could be 165 yet look like shit (skinnyfat) or be 185 and look lean and muscular. If I were you I'd start dialing it down in the cycling and focusing more on weight training. If the gym isn't an option, focus on pushups, leg lifts, pull ups, weighted lunges and box jumps. Stuff that you can do with minimal equipment.
User avatar #20826 - residentevilfan (11/14/2014) [-]
Best workout for a toned chest and abs?
User avatar #20829 to #20826 - marinepenguin ONLINE (11/14/2014) [-]
There's no such thing as toning. You either lose fat or build muscle.
#20847 to #20829 - KungFuZerO (11/15/2014) [-]
Or both
User avatar #20849 to #20847 - marinepenguin ONLINE (11/15/2014) [-]
It's difficult to do both, because they're conflicting processes.
#20853 to #20849 - KungFuZerO (11/15/2014) [-]
But not impossible. You can lose fat and build muscle eating at a caloric surplus if you're diet is low in fat and your exercises are calorie burning like full body circuits.
User avatar #20854 to #20853 - marinepenguin ONLINE (11/15/2014) [-]
I'm not denying that it's possible. But is it a viable strategy for a beginner? No. It's more for advanced lifters.
#20857 to #20854 - KungFuZerO (11/15/2014) [-]
Thats the opposite of the truth haha. Beginners with excess body fat should start with high rep ranges and full body exercises to build a solid foundation and lose excess weight. This is basic periodization.
User avatar #20862 to #20857 - marinepenguin ONLINE (11/15/2014) [-]
I agree with you, but I'm not talking about fat people when I think of beginners. I think of skinny skeleton mode guys.
User avatar #20861 to #20857 - marinepenguin ONLINE (11/15/2014) [-]
When you are overweight you can build muscle while running on a caloric deficit, I'm talking about people without excess body fat. If you are 200 pounds at 8% body fat you aren't going to lose fat and gain muscle the same way that someone who's 240 and 30% body fat would.
#20863 to #20861 - KungFuZerO (11/15/2014) [-]
Oh ok, that makes sense. I figured since OP mentioned "toning" he probably had excess body fat.
#20856 to #20854 - KungFuZerO has deleted their comment [-]
#20825 - anonymous (11/14/2014) [-]
How do I get sexy like the Sauce?
User avatar #20840 to #20825 - derpityhurr (11/15/2014) [-]
eat sauce
#20804 - anonymous (11/14/2014) [-]
what the fuck is happening with my body?? I'm horny all the time fucking time. I fap and 20 minutes later i wanna fap again. What the fuck. this started a week or 2 ago.
my older post:
dude i even considered I'm becoming fap addict. Im scared. Never had this happen to me, even when i was going through puberty.
User avatar #20841 to #20804 - teoberry (11/15/2014) [-]
bruh it's normal. im in the same situation as marine and i still jerk off like 3 times a day. its hormones. you're fine
#20860 to #20841 - anonymous (11/15/2014) [-]
User avatar #20812 to #20804 - thisismyhandle (11/14/2014) [-]
Well, I think (read: believe that I heard once) that you usually get at least a bit horny right away after you ejaculate because, back in the day, you would probably be getting it in with all kinds of females instead of just one, seeing as our ancestors almost definitely had alpha male-type hierarchies back then.

That's just a small part of it though. Like penguin said, young dudes are supposed to be horny all the time. You just have to learn to control yourself a bit. Masturbation isn't intrinsically bad for you, but just like anything else, it becomes an addiction if it interferes with other aspects of your life and you are only concerned about the next time you are going to masturbate.

Your other post said that you have to jerk it around four times every day, right? I would just try to distract yourself as much as possible and try to wane yourself off of it. I've had days where I have this kind of feeling really bad, and they kind of came and went up until I took a break for about a week from anything sexual. I actually was surprised at how helpful this was in bringing my body back to a "horniness equilibrium." I would try this and see if it helps.

Also, I know you said that you have been sleeping more, but how much more? Also, can you think of anything else that has changed in your diet, workouts, stress, etc.?

#20823 to #20812 - anonymous (11/14/2014) [-]
2 more hours than i usually do
7h -> 9h
it just surprises me that my body is changing so quickly so randomly
what the fuck
User avatar #20824 to #20823 - thisismyhandle (11/14/2014) [-]
Huh, well I would bet that the extra sleep probably isn't the cause, but weirder things certainly have happened.

I don't really know what's happening, but I would just try to handle it until it goes away. You said it has already been two weeks, so I would only give it another two weeks at most before you go ahead and see your doctor about it.
User avatar #20807 to #20804 - marinepenguin ONLINE (11/14/2014) [-]
Dude I'm 19, I have a girlfriend to do shit with,and I'm like this too. Welcome to young adulthood.
#20822 to #20807 - anonymous (11/14/2014) [-]
tfw no gf
User avatar #20777 - jokerjack (11/13/2014) [-]
So bit of an update with where I am. I kind got cleared to lift 2 weeks ago after having shoulder surgery in August. I'd been doing bullshit like leg presses and ham curls ect during that time but obviously that doesn't have shit on free weights.

I re-started back at a 3x5 of 315 for deadlift, but while my legs were able to do it I didn't feel my core was tight enough as that had atropphied more. Dropped t0 275 for the next workout and today I did 5 sets of 3 @ 295. I'm going to keep this 10 pound weekly progression as it's a long marathon not a sprint, and my future is a bit shaky with gym time until February. Thanksgiving break, I graduate from school, have 3 weeks off, start full time last week in Jan, ect.

I can't back squat at the moment. Maybe in another week or two I'll have the range of motion to externally rotate my shoulder back to hold the bar there, or maybe I'll just wait on that until January. I've been front squatting which hasn't been a staple of my workouts in the past. Went lightweight to get form, only at 155 now but really really like the amount of depth I can get and fluidity of 3 sets of 5. Again, 10 pounds per week increase.

I've been lifting each of those twice a week with something like 3x10 dumbell lunges for added volume. I'll increase the weight of which lift I do first that day, and the one I do second has the same weight as the prior workout. Really liking this progression scheme.

Does anyone know of what an approximate percentage of back squat (high bar) to front squat weight is? I have no reference point. This feels like getting real deep on 225 back.

Over the next week or two I can carefully get back to bench, ohp, and pull ups so I'm excited. Now if only I could stop stress eating with classwork so that I can be at a comfortable weight to do a solid bulk in January. Hoping to be back to fighting at lightweight this summer. Getting a buddy ready for his first fight made me really miss it
User avatar #20787 to #20777 - marinepenguin ONLINE (11/13/2014) [-]
Don't underestimate your bodies ability to recover. You'll bounce back, just learn from previous mistakes. Matt Kroc tore his quad once, needed surgery to fix it, then squatted 1000 pounds for a PR 7 months later. The guys a genetic freak but it's still a good example.
User avatar #20796 to #20787 - jokerjack (11/14/2014) [-]
Jesus Tapdancing Christ. That's amazing. I have no doubt I'll get numbers back to where they were and beyond with obviously legs and then bench and press as well in the gym. My only concern is the goofy things. Like today, I reached into the back seat to pick up my gym bag ~ 15 pounds at an odd angle and it twinged my shoulder. The idea of throwing a baseball still seems like it wouldn't work, and strength in a clinch isn't there but I'm really hopeful for those being back to not so noticeable in another 3 months. Only thing I'm convinced won't be 100% is that rotation back. They tightened up the labrum, so I mean maybe in 2 or 3 years? But it'll probably always be 90% at what my left can do.

I'm curious how aggressive or slow and steady I should be with getting my squat and dead lift back? Pre surgery training rep weight was 405 dead and 315 squat. Right now I'm about at 295 dead and was gonna start 225 squat. Doing that with 10 pounds per week will mean 9-10 months til I'm back (likely I'll slow at 385 dead and 295 squat tho) or should I bump up the weights already? I can't attest to squat, but I know I could do 5x3 with 355 dead and positive at least 255 squat 3x5 and those would have me on the close to failure with the last set.

Would I be better off starting back light as I am or jumping up? Definitely going to be taking it extremely easy on the upper body lifts.
User avatar #20800 to #20796 - marinepenguin ONLINE (11/14/2014) [-]
You really shouldn't have any issues with lower body lifts at all. Only thing I can think of would be properly gripping the bar. I'd say to just jump up 10 pounds every workout on the lower body, the focus on light weight but more volume for upper body to help recovery.
User avatar #20803 to #20800 - jokerjack (11/14/2014) [-]
Yeah, was gonna be doing weight I can do 3 sets of 10 with on the upper body. And no shame using the assisted pull up machine until I can at least get 8 of those again.
User avatar #20806 to #20803 - marinepenguin ONLINE (11/14/2014) [-]
The assisted pullup machine sucks balls dude, do band pull ups instead. I read an article recently that was saying that and I've seen the same guys using that machine for years not getting any better at pull ups.
User avatar #20808 to #20806 - jokerjack (11/14/2014) [-]
I don't see how it would be any different than bands? I can set it to just basically lift up on my knees with 10 or 20 pounds to take a little off. Bar is the same and I believe would get the same full motion.
User avatar #20810 to #20808 - marinepenguin ONLINE (11/14/2014) [-]

This is the article I was reading, Thibaudeau is a pretty knowledgeable dude. He trains IFBB pros and newbies alike.
User avatar #20813 to #20810 - jokerjack (11/14/2014) [-]
ALright. T-Nation is very hit or miss on articles. Some stuff is excellent, some is utter broscience but it all depends on the author of course. I really see what he's saying about the moving body through space, at my gym you can get head above bar, but he's got a big long article and only briefly mentions the assisted. I'm very against machines, but I think this one would be ok. Also largely because I don't think we have bands long enough for this anyway at my gym so my option is however many reps of full pull-ups I can do (which I don't know how my shoulder will take), lat pull downs, or assisted pulls.

That 3 dimensional space thing I'll have to feel giving it a go myself. That's definitely a problem, but not sure if more or less than forcing to do full force pull ups.
User avatar #20815 to #20813 - marinepenguin ONLINE (11/14/2014) [-]
I've been there for about a year now, I know the authors who are good and the authors who are shit. From my experience and my opinion, Thibaudeau is probably the best guy on the site to listen to, the vast majority of my training has been taken from his articles and they've worked wonders for me. Rippetoe has good stuff and the guy who made 5/3/1 also has good stuff.
User avatar #20817 to #20815 - jokerjack (11/14/2014) [-]
Yep. That's a big thing is figuring out who knows their shit, that way if something new comes across that possibly challenges what you already thought, you know if it should be listened to or disregarded.

If you ever want a nutrition person to have the "yep, he knows his science" about it's Alan Aragon. The guy is a bit abrasive in his hatred toward fad diets, those that promote them, and those who go on food scare campaigns but it can be pretty funny as he is the ultimate bro when it comes to trolling comments. The guy's base is just going by purely scientific studies for both nutrition and training. No "I've seen this work before for people"

I think he got kicked off T-Nation by ripping hard into someone who said the only way to lose weight was by going low carb.
User avatar #20819 to #20817 - marinepenguin ONLINE (11/14/2014) [-]
Reminds me of Rippetoe but on the exact opposite side of things. One big thing that I've came across is the conflict between anecdotal evidence and scientific studies on certain things. Rippetoe has really torn into the science part of things and will straight up challenge certain findings. He hates the "10 minute abs", "big pecs in 10 weeks", and "shoulders like boulders in 3 months" articles. He'll point to his hundreds of successful clients and own personal lifting experiences way before he points to some journal study or a guy with an exercise science degree for reference. Which I can agree with, the vast majority of guys I've seen with an exercise science degree could barely bench their own weight on their best day.

So I think anecdotal evidence shouldn't be ignored, but actual scientific studies shouldn't be ignored either.
User avatar #20752 - nigalthornberry ONLINE (11/13/2014) [-]
After sleeping outside for a week I noticed I've got more energy
User avatar #20763 to #20752 - jokerjack (11/13/2014) [-]
This is an example of a tiny sample size and not isolating variables in an experiment folks
User avatar #20748 - manflino (11/13/2014) [-]
so, im 5 ft, and i weight 221 pounds, im already on a diet and going to the gym, any advice on a routine that helps me lose weight and build muscle.

Sorry if i misspelled, im not from the US
User avatar #20764 to #20748 - jokerjack (11/13/2014) [-]
Just whatever you do, pick something you can live with as a lifestyle change. Better to have slow progress for 6 months, a year, years, than to go hard and fast and burn out in 2 weeks and be back to what led you to become overweight in the first place

Eat healthier, it's not rocket science. Move more. If you can find a way to lift weights that'll help tremendously. Your body has a use it or lose it reaction to muscle retention when in a caloric deficit. Do some stuff for a good few weeks, and then ask again for specifics if you want to improve your routine. Just remember to never ever give up
User avatar #20773 to #20764 - manflino (11/13/2014) [-]
thanks, this is a change i habe been planing for a while now, im finaly putting my shit together.
#20739 - anonymous (11/13/2014) [-]
Any advice for stretch marks?
User avatar #20765 to #20739 - jokerjack (11/13/2014) [-]
They fade with time, but unfortunately you're going to have to get along with them. Truly, they aren't that ugly. They just show that a past you existed and that's not 100% you anymore
User avatar #20788 to #20765 - marinepenguin ONLINE (11/14/2014) [-]
Or in my case and others like mine, you gained an insane amount of muscle in a short period of time.
User avatar #20792 to #20788 - jokerjack (11/14/2014) [-]
I've got ones where my shoulder connects to my chest at the pec. Happened when I broke my leg in hockey in highschool and I was benching and overhead pressing 3 days a week because why not. I still have a crazy bench because of those 4 months in my prime where all I was doing was upper body day, eating, and resting.

I also have some on my inner thighs, that I think is 50% muscle and 50% fat caused. I somehow lucked out and didn't get any around my midsection although at one point I deserved it. Worried about this next round of loss with loose skin since I dropped weight and then filled it back out again
User avatar #20795 to #20792 - marinepenguin ONLINE (11/14/2014) [-]
All of mine are on my ass and thighs. That's the area I literally exploded in in a super short period of time. I've gone up like 4 jeans sizes. People always yell "dat ass" at me.
User avatar #20797 to #20795 - jokerjack (11/14/2014) [-]
There is a serious market to be made in making a brand of Jeans called "Squatters"
User avatar #20798 to #20797 - marinepenguin ONLINE (11/14/2014) [-]
Right? I only fit in relaxed fit these days. But I'm starting to outgrow them. After that it's only fat jeans where the waist is huge. That'll be the day I wear sweatpants only.
User avatar #20802 to #20798 - jokerjack (11/14/2014) [-]
Met up with someone who has bigger squat and deadlift than me (although he weighs 25 pounds more and I don't think his last 15 were all that great in a power to weight ratio), but he was bitching that 38 waist jeans with a belt down to his size sucks cause of the overlap. I told him he needs to find a different brand, gotta be something still in 36 that fits the thighs and then the belt isn't as ridiculous.

This is the guy taking a fight next month.
User avatar #20805 to #20802 - marinepenguin ONLINE (11/14/2014) [-]
I know a guy who gets a special brand ordered called zipper or something. Kids 6'5 and a stick so he gets them specially made. Wonder if they'd make them for squatters?
User avatar #20809 to #20805 - jokerjack (11/14/2014) [-]
Dude, if this engineering thing doesn't work out for me I need to open a sweatshop in China making jeans for us and calling it Squatters. They'd sell if I could keep the prices down. We gotta buy our copious amounts of chicken and brown rice after all
User avatar #20811 to #20809 - marinepenguin ONLINE (11/14/2014) [-]
Wait wait wait your going into engineering? Same here brah.

And I'd buy your jeans, I'd support you.
User avatar #20814 to #20811 - jokerjack (11/14/2014) [-]
Yeah. Electrical Engineering. I graduate right here in December. Already got a job offer accepted (accepted it last March actually. So nice knowing I only need to pass classses and not get As or Bs anymore haha) and I start that the last week of Jan.

Michigan Tech is my school. The Tech is short for Technological University, but just telling people I go to a tech they think i'm like a mechanic or electrician or something.
User avatar #20816 to #20814 - marinepenguin ONLINE (11/14/2014) [-]
Awesome, I haven't even gotten an associate's yet so who knows what could happen. I don't know what kind of engineering to go into though. That's great though man, good luck with that. I about 2 states away down in Illinois.
User avatar #20818 to #20816 - jokerjack (11/14/2014) [-]
We just get Bachelors of Science here. No Associate's beforehand. About all the engineering disciplines are good. If you go Civil though with the military you'll be stuck building bridges for life lol
User avatar #20820 to #20818 - marinepenguin ONLINE (11/14/2014) [-]
Well I'm going to a community college that has a co-op situation with a bigger 4 year school, so I'll get my 2 year degree here then transfer directly to the 4 year school to get my bachelors.

I crossed out civil engineering for the military a loooong time ago. That was a job that was available at my base for the Guard, and I qualified for it, but the guys their said they mainly just repair the roads and sidewalks on base, and that sounded boring as fuck. I've been told to go into Petroleum engineering, but that's long hours and a ton of travel, but also 6 figure salary right off the bat.
User avatar #20821 to #20820 - jokerjack (11/14/2014) [-]
Yeah, I'm good friends with a girl who's an officer in the National Guard. She's 1st Lieutenant of and engineering division, and although her major is Chemical Engineering, they still get her and her group to do all sorts of roadwork because that's what engineers do in the military

Go chemical engineering rather than petroleum. Majority of oil companies will hire chemicals for their petroleum positions, and this gives you more options as well if you don't want to move to Alaska or North Dakota for the oil. It is a fuck ton of money. I thought of working for Schlemburger, they had spots open for EEs especially because I have a lot of Controls experience
#20756 to #20739 - anonymous (11/13/2014) [-]
various creams exist for them like retin-a, but there are no guarantees. i heard cocoa butter can help, but none of the ointments are immediate would take years. there are also lazer procedures that exist.
User avatar #20746 to #20739 - marinepenguin ONLINE (11/13/2014) [-]
Learn to get along with them.
#20743 to #20739 - tremuzik (11/13/2014) [-]
My friend, I lost all my weight my 7th grade year. My freshman year of HS I started working out. I'm now beginning college.

My stretch marks are still here, and I've learned to embrace them. They're my tiger marks. lol
#20742 to #20739 - rety ONLINE (11/13/2014) [-]
lose weight and keep it off for a long time, and they may heal
other than that, nothing
#20747 to #20742 - anonymous (11/13/2014) [-]
sheit, thanks anyway
User avatar #20749 to #20747 - cptmongtard (11/13/2014) [-]
You can use bio oil or maybe chia/cocoa butters and oils but they are not guaranteed
User avatar #20737 - donnybergerstory (11/13/2014) [-]
Hey guys; follow up to my older post about the ab cuts pills. Most of you probably didn't see it but I will just say what results i have seen. I have dropped 6 lbs since taking the pills and my midsection is starting to go down. Starting to get my diet back together and now my only issue is hitting the gym every day. I have been taking days off here and there to deal with school because the more time I put in the gym the more my grades go down.
User avatar #20774 to #20737 - cptmongtard (11/13/2014) [-]
Hey, man. What did you do with them? Like took them and did what routines and shit?
User avatar #20778 to #20774 - donnybergerstory (11/13/2014) [-]
I'm at school right now I will give you the whole rundown when I get home.
User avatar #20779 to #20778 - cptmongtard (11/13/2014) [-]
Thanks brother
User avatar #20782 to #20779 - donnybergerstory (11/13/2014) [-]
Ok, I'm not home yet but I'm on mobile, so I'll do my best to give you a quick summary.
These pills-or any supplement won't do anything if you don't workout and eat right.
I work out 5-6 times a week.
My schedule is:
Day 1: chest & calves
Day 2: back and legs w/o calves
Day 3: shoulders
Day 4: triceps and chest
Day 5: biceps and back
Day 6: legs
Everyday I do 700-1000 jump ropes after my weight training, or between sets of my weight training. You just break down the jump roping into sets of 50-100 and just take 15 sec breaks between the sets. Usually I do a couple jump ropes between the sets of my first workout to get warmed up.

Now for diet:
I usually have 2 small breakfast burritos with 2 eggs and some hash browns; which I know are not healthy but I don't eat a lot of calories anymore so I like to get a big filling breakfast.

For lunch I either have a turkey sandwich on wheat bread or just 2 small chicken breasts with broccoli and a banana or nuts.

My afternoon snack is usually a scoop or two of peanut butter or another banana.

My dinner is whatever my mom makes which is usually healthy and high in protein.

Now, I usually drink a gallon of water a day but you MUST keep your calories below 1700 for maximum weight loss, which is why I eat somewhat unhealthy because I'm keeping my calories low (1570). I can give you any more info you need when I get home, just leave any questions you got for me!
#20785 to #20782 - KungFuZerO (11/13/2014) [-]
If you're trying to lose weight, you should not be doing a 6 day split. At all.
Do a 2 day split and focus on compound movements and hitting large muscle groups every day.
Also, if you're trying to maximize muscle gain, definitely do not do jump ropes between sets of weight training. 1-2 minutes of REST is optimal for muscle growth.
User avatar #20783 to #20782 - cptmongtard (11/13/2014) [-]
Thanks, dude. I'm gonna try do something similar if I can get a hold of them
User avatar #20784 to #20783 - donnybergerstory (11/13/2014) [-]
Ok weil I am home now. It says to take 3 pills with every meal but I only take 1-2 int he morning, two when I get home, and 3 with dinner.
User avatar #20750 to #20737 - cptmongtard (11/13/2014) [-]
When was this
User avatar #20754 to #20753 - cptmongtard (11/13/2014) [-]
So you only dropped a lb a month on diet pills?
User avatar #20755 to #20754 - donnybergerstory (11/13/2014) [-]
I've only been taking them for a week and a half.
User avatar #20760 to #20755 - cptmongtard (11/13/2014) [-]
Ohhh fucking hell I'll have to look into them then.
User avatar #20761 to #20760 - ohhh ONLINE (11/13/2014) [-]
I sometimes stick my dick into hell on friday's, how did you know?
User avatar #20762 to #20761 - cptmongtard (11/13/2014) [-]
What're the fucking odds?
User avatar #20738 to #20737 - donnybergerstory (11/13/2014) [-]
So yes, the product Ab Cuts did help me overcome my plateau somewhat. I still have like 3 more weeks to go so I will give you another update next week.
User avatar #20735 - donnybergerstory (11/13/2014) [-]
Want to start boxing...

Anyone here ever boxed before? Is it fun?
User avatar #20766 to #20735 - jokerjack (11/13/2014) [-]
Very fun, can be very frustrating at first. Learn to smile and laugh at yourself a lot.

Don't be an asshole who tries to prove he's tough his first week. Good luck!
#20757 to #20735 - anonymous (11/13/2014) [-]
kick boxing would be more applicable.
User avatar #20751 to #20735 - cptmongtard (11/13/2014) [-]
If you want to fight, it's amazing. Self defense, not so much
#20741 to #20735 - rety ONLINE (11/13/2014) [-]
yeah its fun, along with wrestling, ive done boxing, jiu jitsu, and taekwondo, with a tad of muay thai.
Boxing is really fun, but there is a little problem.
First every type of fighting school is in one of three groups
fear management, sport, or defense.
boxing is sport fighting, and isnt the best for defense.(better than nothing)

But if you enjoy sport fighting, and like boxing,, its really fun and you should do it
User avatar #20767 to #20741 - jokerjack (11/13/2014) [-]
A boxer with takedown defense is fucking tough to deal with whether in an mma fight or a real world altercation however. Fuck trying to close the distance on one of those guys without eating a shit ton of damage on the way in

Nothing wrong with starting with a boxing base and then moving to the grappling arts
(I do really like your description of all fighting schools fall into 3 categories, with shades of overlap between each)
#20789 to #20767 - rety ONLINE (11/14/2014) [-]
true on the takedown defense with boxing
however, i think a wrestler with a little striking will go further than a striker with a little ground work, but then again, im biased as Im currently devoted to wrestling
User avatar #20791 to #20789 - jokerjack (11/14/2014) [-]
Fair enough. It does go both ways. My best aspect is Brazilian jiu jitsu, with kickboxing second. I'm great once it gets to the ground, but have a bitch of a time getting it there if the other guys is committed to not going.
#20793 to #20791 - rety ONLINE (11/14/2014) [-]
the best thing ive found for closing in on people is a combo of peekaboo style boxing and doing shit that doesnt make sense.
peekaboo allows for defense and a fast step in.
As for shit that dont make sense, try clapping loudly in front of a persons face, it freezes them for about a tenth of a second, and that delay is sometimes enough to take em to the ground. really anything that causes people to freeze is good
User avatar #20799 to #20793 - jokerjack (11/14/2014) [-]
Talking mma setting or against a bigger than you Joe in a bar/street fight with the clapping shock value stuff?

I'm fine against anyone without training. It's trying to get a skilled person down that's a bitch.

Shit, if they're a pure wrestler whose had too much to drink and is causing a problem I'll just pull guard lol. They'll land nothing but glancing blows and without knowing what common subs are it wouldn't be long before a kimura or triangle.

But yeah, the throwing from behind a shell you trust to step into the pocket allows you to get in there and get some sort of body lock/clinch in.
#20801 to #20799 - rety ONLINE (11/14/2014) [-]
im actually talking ring setting on the clap.
Im a movement wrestler(think out boxer but for wrestling) and the clap has worked even on people that are experienced and one step + shot away.
Its so out of place that it can work, but only once
User avatar #20734 - badgerbaiting (11/13/2014) [-]
Recently started training fro the Royal Marines which means prioritising running and press ups/body weight exercise over lifting and I'm getting leaner and losing mass. MY GAINS, MY GAINS, WHY HAVE YOU ABANDONED ME?

Also, I'm doing two 4.8km runs a day and my calves get tight AF. Anyone got any ideas to alleviate this? I'm massaging them with liniment, but I'd like something more long term.
User avatar #20744 to #20734 - marinepenguin ONLINE (11/13/2014) [-]
Why are you running so much? I'm joining the military as well, but I'm only running a couple miles every other day. I've been focusing on pushups, sit ups, pull ups and running while still lifting weights and I've still managed to gain size and strength. Running nearly 6 miles a day is just silly.
User avatar #20790 to #20744 - badgerbaiting (11/14/2014) [-]
The pre-joining fitness test consists of running 2.4km in 12 min 30, a minute break and then another 2.4km in your best time, but it has to be below 10 min 30. Some of the really fit guys get 7 min on their best. I want to be up there.
User avatar #20794 to #20790 - marinepenguin ONLINE (11/14/2014) [-]
That's basically what we do, 2.4 km is 1.5 miles, which is what we run on our test. But we run it once under 11:45 or something like that.
User avatar #20827 to #20794 - badgerbaiting (11/14/2014) [-]
I've go to do it twice. The poush ups, sit ups and pull ups are a piece of piss, but the run is where I need most work. I can get the 12:30 easily but I'm stuck around 11:30 for the second leg. At least I have 4 months to get ready.
User avatar #20733 - scandinavianpedo ONLINE (11/13/2014) [-]
i drink a 100 grams of protein right after i workout trough shakes, i only workout 4 times a week. so i have a question: should i drink protein powder every day? or just the days i work out?
User avatar #20768 to #20733 - jokerjack (11/13/2014) [-]
If that works for you sure, but 100 grams from protein shakes alone is a lot. You'd be better off getting more from your meals if you're that low (meat or other protein sources come with nutrients not found in powder alone)

The myth of "your body can only use 20grams of protein per sitting" is just that and a complete myth.

Anabolic window is also largely a myth except for high level athletes working out multiple times a day. So that being said if you absolutely need that much protein powder to reach your protein requirements for the day then there's no reason not to have it on non-lifting days. But there's a gaping hole in your diet if you need 100grams from supplement
User avatar #20780 to #20768 - scandinavianpedo ONLINE (11/13/2014) [-]
dont get me wrong, i do get a lot of protein, like 20-30 grams for breakfast, like 10-15 for lunch, 40-60 during dinner and another 10 for supper.

but i am a 194lbs guy, so i figured i needed some extra during my strength training days.
User avatar #20745 to #20733 - marinepenguin ONLINE (11/13/2014) [-]
I'd drink them every day, helps get your daily protein in.
#20709 - rety ONLINE (11/13/2014) [-]
man, i hate wrestling sometimes

had a three hour practice today based on shot defense, and holy shit do my shoulders hurt from having dudes sprawl on me. *yes i know that sounds gay*

have you guys any routines or techniques to ease joint pain?
User avatar #20769 to #20709 - jokerjack (11/13/2014) [-]
Adequate sleep helps more than you may think it does. There's a little psuedo science on fish oil having benefits for joints. Warming up and cooling down properly are probably your best bets. Wrestling gets a little fanatical with their intensity, you're just gonna have to get used to it. Get to know the difference between this feeling and minor injuries where you need to take a day or two off though. Doing that prevents major injuries
User avatar #20736 to #20709 - donnybergerstory (11/13/2014) [-]
Hey I want to start some type of fighting sport (boxing, wrestling, MMA...) and my school has a wrestling team but it sucks from what I hear. Basically my school is in the ghetto part of Chicago with gang bangers and what not and I am worried the team is full of ghetto people who just want to rip my head off. I am 5'10 208.4 lbs with probably like 20-25% BF. Is wrestling fun? Is it hard? I REALLY wanna do boxing but wrestling also seems fun and will allow me to continue weight training.
#20740 to #20736 - rety ONLINE (11/13/2014) [-]
wrestling is a sper fucking hard sport, theres no way around this. It sucks major dck. The practiecs are usually long and difficult.
however, the sport is rewarding for your body and mindset.(getting the shit kicked out of you humbles you like nothing else)

As for the gang bangers, do you think some nignogs that cant keep it in their pants and cant stop doing drugs have the self control and discipline to do the hardest sport in high school?
In my experience, people on the wrestling team are *fairly* straight laced and hard workers. You probs ma gobs wont have to worry about gangbangers, but people on the wrestling team will end up wrestling you and it may hurt.
User avatar #20712 to #20709 - marinepenguin ONLINE (11/13/2014) [-]
Wrestling makes that difficult since your weight is being monitored. I'd normally say to put on some weight, build muscle around the shoulder joint and it'd make it a lot less susceptible to injury. But more then likely it's not the joint that's hurt, just the surrounding muscles.
#20714 to #20712 - rety ONLINE (11/13/2014) [-]
Over the summer, I pulled my bow back the wrong way and broke some stuff in my shoulder.
As i pulled it back, (motion like one armed row) I heard snap crackle pop rice crispies.
That was about 3-4 months ago and today, some of the sprawls had my shoulder making the same sound, so im pretty sure its the joint.

Also, Im not too sure what I can do to increase shoulder size/strength and keeping weight. I have the strongest shoulders in my group as I dumbell bench and shrug the most.
User avatar #20717 to #20714 - marinepenguin ONLINE (11/13/2014) [-]
Well then there may not be a ton you can do. Wrestling may only exacerbate the problem, while lifting may continue to help. Most of the time when you lose your shoulder joint health it's either a bitch to get back into good shape or you never get it back into good shape.
#20718 to #20717 - rety ONLINE (11/13/2014) [-]
my brother had the same injury as i did, and it took him about a year of not doing anything to get it back to normal, so yeah, it looks like ill have this injury forever, I aint losing gainz for a year
User avatar #20720 to #20718 - marinepenguin ONLINE (11/13/2014) [-]
Well don't stop lifting, that won't do a lot. Lifting will help much more then hurt. Just be careful with heavy pressing.
User avatar #20708 - nigalthornberry ONLINE (11/13/2014) [-]
I already started putting on Holiday fat
User avatar #20711 to #20708 - marinepenguin ONLINE (11/13/2014) [-]
Lift a ton, put some meat on them bones instead of fat.
User avatar #20713 to #20711 - nigalthornberry ONLINE (11/13/2014) [-]
I already do have a decent amount of muscle on them though
User avatar #20715 to #20713 - marinepenguin ONLINE (11/13/2014) [-]
Well how tall are ya and how much do you weigh?
User avatar #20716 to #20715 - nigalthornberry ONLINE (11/13/2014) [-]
Around 6ft and 180
User avatar #20719 to #20716 - marinepenguin ONLINE (11/13/2014) [-]
Nah you got another 20 pounds easy. I'm 6'3 and 200. My brothers 6'1 and 205. We could both put on another 20-30 pounds each so you could put on 20 in 4 or 5 months pretty easy.
User avatar #20721 to #20719 - nigalthornberry ONLINE (11/13/2014) [-]
I'll try
User avatar #20722 to #20721 - nigalthornberry ONLINE (11/13/2014) [-]
Im gonna go for getting real abs
User avatar #20723 to #20722 - marinepenguin ONLINE (11/13/2014) [-]
You can always get abs. Abs are easy to get. Build a substantial amount of muscle, bulk, bulk, bulk until you are at least 200. Then diet down. That's just my opinion. If you bulk right and get a good groove going you won't ever lose your abs, I've gained 55 pounds and I still have a decent set of abs going. Most people tend to notice my barrel chest or wide back before they ever wonder what my abs look like. In the end you gotta do what makes you happy, but I don't want to see another guy think that he's cool or ripped because he has abs. It takes a couple months to get abs, it takes years to build a good set of pecs.
User avatar #20726 to #20723 - nigalthornberry ONLINE (11/13/2014) [-]
I have the general an shape right now because I try to do core exercises every other day but my love of Reese's and cookie dough are really holding me back there

I probably let off the upper body and cardio for just a little bit to focus on my torso
User avatar #20727 to #20726 - marinepenguin ONLINE (11/13/2014) [-]
I don't watch my diet at all. I just make sure I eat the good foods I need and get the protein I need, then make sure I don't eat TOO much, that's all you need to build a decent amount of muscle.
User avatar #20728 to #20727 - nigalthornberry ONLINE (11/13/2014) [-]
Yesterday I ate a pound of Reese's and a pound of cookie dough
But later I did run 5 miles , 300 bar reps, 100 sit ups 100 leg lifts and 50 squats
User avatar #20770 to #20728 - jokerjack (11/13/2014) [-]
Get some heavier work in man. If you can't control the overeating, at least lift in a way that puts the caloric surplus to use building muscle
User avatar #20729 to #20728 - marinepenguin ONLINE (11/13/2014) [-]
Well then.. I definitely don't let myself do that haha.
User avatar #20730 to #20729 - nigalthornberry ONLINE (11/13/2014) [-]
I kinda got carried away with the running and barbells lol
We have a TV in there and I wasn't paying complete attention
User avatar #20731 to #20730 - marinepenguin ONLINE (11/13/2014) [-]
My closest day to that is probably my leg day. I'll do 5x5 for heavy reps (255 next week), then 3x8 elevator squats (3 squats for every rep, so that's 24 squats a set) with 135, then hamstring curls for 5x10, calf raises for 5x30, pushups for 3 sets of max reps (usually 55ish), 4x70 situps, then a run for a couple miles. I hate days where a hard workout lines up with my running, pushups, and situps. It makes an already difficult day into a horrible experience that really tests my willpower and attention span.
User avatar #20702 - marinepenguin ONLINE (11/13/2014) [-]
This board is starting to get quiet. Don't you get boring on me fit.
User avatar #20771 to #20702 - jokerjack (11/13/2014) [-]
I just got cleared by my Physical Therapist for "Whatever you feel like doesn't hurt" So things are about to get interesting with my shoulder.
User avatar #20698 - derpityhurr (11/12/2014) [-]
What parts of my body should i measure to keep track of progress?
User avatar #20772 to #20698 - jokerjack (11/13/2014) [-]
How much weight you have on the bar
User avatar #20699 to #20698 - marinepenguin ONLINE (11/13/2014) [-]
For strength? Size? What?
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