Official Fitness Thread

by **hipn** on Mon Dec 05, 2005 1:46 pm

How long does it take to get tones abs? I mean a six pack.
How many reps should I do each night? Or how many sets of w/e # reps should I do each night?
When I feel the "burn" should I keep going and if yes, how many should I do when I start to feel it?
For weights, how long should I do it per day?
How many reps should I do per day?
I am currently working on my deltoids with 10lbs and 15lbs, how many reps should I do with each, per day?
I am also workign on my back, and have seen some improvement, so how long should work on my back per day?

by **AlwaysWhat,NeverWhy** on Mon Dec 05, 2005 1:51 pm

Okay. Tell me your age, height, weight and I'll come up with a training schedule for you to do at home.

Tomorrow, that is. (Y)

by **J@3** on Mon Dec 05, 2005 1:58 pm

7'1, 350lbs, 33 years old. Reside in Miami.

by **cyanide** on Mon Dec 05, 2005 2:21 pm

hipn wrote:How long does it take to get tones abs? I mean a six pack.
How many reps should I do each night? Or how many sets of w/e # reps should I do each night?
When I feel the "burn" should I keep going and if yes, how many should I do when I start to feel it?
For weights, how long should I do it per day?
How many reps should I do per day?
I am currently working on my deltoids with 10lbs and 15lbs, how many reps should I do with each, per day?
I am also workign on my back, and have seen some improvement, so how long should work on my back per day?

hipn, you might want to look into the Abs Diet by David Zinczenko. Surprisingly, even though it's a Men's Health publication, it actually has clear and good information. Even though I disagree with a couple suggestions, they do explain concepts well, and the food lists and explanations are great. You should give this book a read.

by **hipn** on Mon Dec 05, 2005 2:43 pm

Age: 14
Height: 5'7''
Weight: Dunno, prolly like 170-120, yes i am kinda skinny.

Oh and btw, I only have 15lbs wights, its made of 4 plates, 2 2.5lbs plates adn 2 5lbs plates.

I sometimes eat a lot, and I mean a lot, and for some reason i think my metablism is fast....

by **AlwaysWhat,NeverWhy** on Mon Dec 05, 2005 5:25 pm

Jae wrote:7'1, 350lbs, 33 years old. Reside in Miami.

I know, I know.... Miami is the home to many a fat man... If you're black and have a Superman tattoo in your upper arm, then the condition is hopeless... :lol:

by **tongefactor40** on Tue Dec 06, 2005 6:13 am

abs: http://www.abcbodybuilding.com/magazine ... omeabs.htm

looks pretty good

by **cyanide** on Tue Dec 06, 2005 6:21 am

Animal's 8 weeks to abs works, but it's only when you want to really focus on your abs. Plus, there's a disclaimer:

Mind you, you'll need a low enough body fat percentage to see them!!

So, what you eat plays a big role!

by **hipn** on Tue Dec 06, 2005 11:14 am

YOu got a training sched for me yet D-Weaver?

by **Fenix** on Sat Dec 17, 2005 1:44 am

I'm changing my training regime a bit:
1.Abs/bi/tri
2.Back
3.Chest/abs
4.Shoulders/quads
5.Hams/Calves
6.Abs
7.Rest

So, what do you guys think?

I'm not doing any aerobical excercises, at least for a while, and I'm eating very clean, 5-6 times per day. I take gainers (Optimum Gainer 100% Whey) after my training and when I wake up and I take another dose of proteins (casein - CytoSport Muscle Milk) before I go to sleep. So far so good, I'm close to 170 pounds right now, which is great considering my metabolism and build. My current goal is 180lbs@6% BF till the end of the summer.

Oh, another question - what do you guys think about dips (tri version)?

by **cyanide** on Sat Dec 17, 2005 2:13 am

VanK, how did the nitrous oxide work out? (no pun intended)

The training schedule looks intense, but you seem dedicated enough for the task, and the muscles are well split. In fact, it looks like a schedule similar to the one recommende by the Abs Diet. It's good to cut out aerobical exercises when you're bulking. How well do the gainers work? I'm trying to increase my daily food intake, but given my metabolism, I'm having trouble getting it past the 195 lbs mark. I did make it to 196 at one point, but that was for one day before I got a cold that set me back for a week.

Dips rock, for both tris and pecs, I'd incorporate that into my training if I were you (y)

by **Fenix** on Sat Dec 17, 2005 2:31 am

I haven't tried NO yet. As a student, you don't always have the money for everything you wish for. So far, I'm giving everything I got for protein shakes and bars. I'll wait for guys in my gym to get it and then see how it works out for them, before getting it myself.

Gainers are working out just fine for me and I'm getting like 2-2.5 pounds of quality mass per month, which is considerably better than what I was getting before with drinking protein shakes only after my training. But I guess it depends on one's metabolism. Guys from my gym get quite a lot of fat to go with muscles, but it seems like I can't get past 9% BF. But then again, my daily dose isn't really that much and the gainers I'm taking are quite softcore (64 grams of proteins, 73 of carbs, 7 of fats plus added creatin). Most of the other gainers have much more carbs, but it looks I don't need them that much. I'll increase the input of carbs when I hit the first weight wall. I know from the past that I can get to the 175lbs mark without problems. And yeah, I have a skinny frame, much like a younger Ryan Reynolds. But look what he did:

Before:

After:

by **AlwaysWhat,NeverWhy** on Sat Dec 17, 2005 2:38 am

Ha, don't trust movies... The oil you up, they put powders on you to create shadows in your body, and then you look cut like hell...

That guy has definitely improved, but not so much as you imagine. Not to mention that if teh part he would play required that physique, he would have been taking monthly supplements costing in excess of 5000 Euros or so.

So just be patient, follow your schedule, and keep gaining slowly but effectively. Remember: The shorter the time in which your body alters, the easier it is for the development to go away if you cut down on your eat/sleep/training routine.

by **cyanide** on Sat Dec 17, 2005 2:46 am

Sleep is one area that I'm having trouble with. I rarely get 8 hours a night, and have the occasional 7, but mostly it's 6 to 6.5 hours a night

I hope that's not the reason why I'm having trouble gaining lately.

by **Jugs** on Sat Dec 17, 2005 2:50 am

I wish I was fit, i would be a better basketball player, I can run but I can't go flat out for 25 minutes, I want to go flat out for 25 minutes :mrgreen:

oh and I want to improve my vertical leap 8-)

My arms are skinny and staying skinny until I give up basketball and eat a lot of "make my arms bigger" food and do weights

by **Fenix** on Sat Dec 17, 2005 3:12 am

Jugs wrote:I wish I was fit, i would be a better basketball player, I can run but I can't go flat out for 25 minutes, I want to go flat out for 25 minutes oh and I want to improve my vertical leap

My arms are skinny and staying skinny until I give up basketball and eat a lot of "make my arms bigger" food and do weights

Oh, we all know you can run :lol:

.

by **Joe'** on Sat Dec 17, 2005 3:22 am

Jugs wrote:My arms are skinny and staying skinny until I give up basketball and eat a lot of "make my arms bigger" food and do weights

How come you don't do weights?? I'm a year younger than you and already started doing 'em...
I also noticed that when you do weights for some time (like one month or so, for 2 days at week) and then you stop doin' 'em for like 2 weeks, you become a bit taller: at least it happened to me, I was 173.8 cm when started doin' weights and then after doin' what I said before I am 174.7 cm... Is it normal and/or possible?

by **Jugs** on Sat Dec 17, 2005 3:23 am

How come you don't do weights?? I'm a year younger than you and already started doing 'em...

I'm a lazy fuck...

So my excuse is my mother hogs up all the weights (she does have weights, I'll ask her for some advice

)

by **cyanide** on Sat Dec 17, 2005 4:48 am

Da King23 wrote:I also noticed that when you do weights for some time (like one month or so, for 2 days at week) and then you stop doin' 'em for like 2 weeks, you become a bit taller: at least it happened to me, I was 173.8 cm when started doin' weights and then after doin' what I said before I am 174.7 cm... Is it normal and/or possible?

Naw, it's just a coincidence. There's no correlation between lifting weights affecting growth (unless you're talking about growth of muscle).

by **Matt** on Sat Dec 17, 2005 5:09 am

i'm fairly fit atm since i play indoor soccer and i've done some training recently to prepare. Still wanna improve though.

by **hipn** on Sat Dec 17, 2005 9:31 am

I stopped doing weight for like 2 weeks and now I started again. I lift every other day, and I don't so sets, I do as many as I can, and do the other arm jsut like that, and then come back the the first arm and so on...

I have seen some results, like my back... I have some muscles showing on my back, my abs are kind of showing, not that much, but a bit, my arms have gotten just a bit bigger, and my chest has gotten bigger (not breast).

by **air gordon** on Tue Jan 03, 2006 3:58 pm

any suggestions on a 3 week hardcore workout? I've been working out consistently for some time now and have a program of my own but just seeing if you fitness freaks over at the NLSC have any extra ideas/exercises/tips/etc i could use

by **cyanide** on Tue Jan 03, 2006 4:03 pm

What kind of program do you currently have, and what are your short term goals?

by **-BHZMAFIA-** on Tue Jan 03, 2006 4:16 pm

To be serious, I only do 30 situps every night then I do 3 reps, 30 times of 25 pound dumbells and I got a six-pack. I guess most of my work come from bball conditioning, but it was easy for me to get my six-pack, plus I can eat anything I want. :lol:

by **air gordon** on Tue Jan 03, 2006 4:16 pm

gotta wedding to go to in 3weeks

More or less I just want to drop some bad pounds, mostly from the holiday and i guess some more definition in my abs

obviously I'm stepping up the Cardio (shooting for high intensity cardio 4 times a week but my ankle's sorta sore from who knows what), more reps on my weight exercises (at least 15-20reps per set). dietwise I'm cutting down on my calories & fat intake and going back on the fatburning Pills. i'm quitting smoking (all types) and drinking (well maybe a shot or 2 on the weekends). oh yeh- and a gallon and half of water per day

whats you're diagnosis

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