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Old 03-13-2011, 02:23 PM   #1
Baba O'Riley
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Official Exercise and Nutrition Thread V. 2 *READ FIRST POST*

Official Exercise and Nutrition Thread FAQ

Please Read!!!


I want to lose fat and build muscle, get in shape, look hot and become an all round badass. What should I do?
1. Exercise.
2. Eat well. (see below)
3. Drink lots of water. (1.5-3L a day or more.)
4. Get lots of sleep. (7-9 hours.)

Okay so what workout should I follow?
Rippetoe's Starting Strength
Bill Starr's 5x5
StrongLifts 5x5
West Side for Skinny Bastards

I don't have any equipment and I want to lose fat and build muscle. What should I do?
Awesome Free Online Book With Exercises and Routines(donít be scared ladies this book still applies to you)
Excellent Bodyweight Training Programs, Exercises and Articles
Also See Here for More Bodyweight Fun
Advanced and Badass Bodyweight Training

What should I eat?
Clicky Clicky
More Good Food
Recipes

I only weigh 100 lbs. and I want to get to huge and ripped.
1. Follow one of the programs in "Okay so what program should I follow?"
2. Eat LOTS of food and make you get at least 1 gram of protein per pound of bodyweight.
3. Get plenty of sleep.
4. Eat a slow digesting protein before bed such as casein protein, milk, cottage cheese, eggs or peanut butter.
5. When all else fails go GOMAD. (gallon of milk a day)

I want to get toned/get a six pack. How can I do that?
Doing endless crunches will NOT give you a six pack. To get "toned" you need to build muscle and lose fat. A muscle cannot get "toned." It can either hypertrophy (get bigger) or atrophy (get smaller). When it gets bigger it becomes firmer. This gives you more of the ďtonedĒ look. However, you will ONLY get this look when your bodyfat percentage is low enough to see it. So the solution? Follow one of the programs above and get your diet in order.

Iím sore after my first workout. Should I workout again?
Yes. Youíre sore because your body isnít used to exercise yet. It will go away after a few workouts. Make sure when you do resistance training to give yourself 1-2 rest days between sessions.

I've been lifting for awhile. What program can I follow?
How To Design A Damn Good Program (for strength, muscle gain or fat loss)
The Training Strategy Handbook
Big List of Routines

What about cardio?
Cardio is great. So get off your lazy ass and move! Benefits include improved heart health, improved metabolism, fat burning and reduced stress levels. Some suggestions: running, skipping, biking, swimming, football, basketball, hockey, baseball, martial arts and boxing.

I want to run. Where do I start?
Running Workouts
Couch-to-5k Plan

What's HIIT? Is it good for fat loss?
HIIT Info and Sample Workouts
More Good HIIT Info

What do you guys think about P90X?
Most of the regulars here arenít huge fans and would recommend a different program instead. However, some of us have had good experience with it. P90X is not good for size or strength but it is good for fat loss.

More Great Resources:
Beginners FAQ
Bodybuilding.com -- great articles, programs, exercise guides and videos
Crossfit -- good strength and conditioning
Dragon Door -- good info on strength, bodyweight and combat skills
EXRX -- directory of exercises with instructions
Fitday -- an easy free site that lets you track what you eat
Gymnastic Bodies: The Science of Gymnastic Strength Training
Rosstraining -- good strength and conditioning site
T-Nation -- tons of good info here

Thanks to PlayTheMetal for the original OP in the old threads and some of these links. Thanks to InTheFlesh and vultures?OMG for some of these links as well.
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Last edited by Baba O'Riley : 09-01-2011 at 11:25 AM.
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Old 03-13-2011, 02:23 PM   #2
Dreadnought
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Dreadnought's Named Workouts
Change them however you want, the warmups, cooldowns, and recommended weight are all what I personally did/do. Feel free to do what works for you and suits your needs.


Utter Frustration - Leggies
Warmup
Dynamic stretch legs

Main effort
1) 5 rounds of:

6x Box jumps (medium to high)
6x Front squat @ 185lbs (last two rounds @ 155lbs)
12x Jumping side lunge (6x each leg)

2) 3 rounds of:

25m Forward lunge w/ 50lb barbell
25m Backward lunge w/ 50 lb barbell
8x Goblet squat w/ 90lb dumbbell
10x Jumping lunges w/ 50 lb dumbbell

Cooldown
Foam roll
Static stretch

The Ghar - Leg endurance
Warmup
Dynamic stretch legs

Main effort
1) 10, 9, 8 etc. to 1 reps of:
- Front squat
- Rear lunge
- Single leg deadlift
- Box jumps (no weight)

Cooldown
Foam roll
Static stretch

Eccentricity - Legs max strength
Warmup
Dynamic stretch lower body
Foam roll legs

Main effort
1) Back squat max
In 3-5 sets, work up to 1RM

2) Front squat max
In 3-5 sets, work up to 1RM

3) Back squat
3x5 at whatever weight you can do 5 reps at

4) Front squat
3x5 at whatever weight you can do 5 reps at

Cooldown
Foam roll
Dynamic stretch


True Anomaly - Upper body pull max strength
Warmup
3x10 EHC @ 15#
Shoulder mobility
Dynamic stretching lower body

Main effort
1) Deadlift max
In 3-5 sets, work up to 1RM

2) Weighted pullup max
In 3-5 sets, work up to 1RM (chin must clear bar)

3) Deadlift
3x5 approximately 70-75% of 1RM, reset after each rep, no bouncing

4) Weighted pullup
3x5 approximately 50% of 1RM, full extension


Arthropod - Back/pull
Warmup
3x10 EHC @ 15#
Shoulder mobility
10x TIY on TRX

Main effort
5 rounds of:
- 500m row
- 10 deadlift @ 60% 1RM
- 10 weighted pullups @ 12kg
- 15 KB swings @ 20kg
- 10 bentover rows @ 135#
3-5 minute rest


Secondary effort
Rest 10 minutes, then
5k row, less than 23 mins


Kiss the Manifold - Leg endurance
Warmup: Foam roll, movement prep

Main effort
1) Back squat
135x10 warmup
3x5-8 @ 75%

2) 3 rounds of Squat complex @ 95-115lbs
- Step-ups (6 each leg)
- Lunges (6 each leg)
- Side-to-sides (6 each leg)
- Back squats (6)
- Bodyweight jumping squats (6)

2) 5 rounds:
20x36" box jumps
10xRDL's @ 135lbs

Secondary effort
Jacob's ladder
5x100ft sprints, avg. 120ft/min pace


Bottom Heavy - Leg endurance/VO2 max
Warmup: Movement prep/dynamic stretching

Main effort
4 rounds of:
- 2x hill sprints (Medium hill, back to back)
- 30 step ups @ 50# (15 each leg)
- 10 RDL @ 135#
- 1:00 rest

Secondary effort
1 mile run on balls of feet

Cooldown: Stretch & foam roll lower body and back



Jump Sticks - Leg power/endurance
Warmup
Movement prep/dynamic stretching

Main Effort
3 rounds of:
- 500m row
- 95x10 Jumping squats
- 95x10 Jumping lunges
- 95x10 Walking lunges
- 95x10 Good mornings

Secondary Effort
1) Jacob's Ladder
10x100ft at no less than 120 ft/min

2) Or
10x200m sprints at 6:00 min/mile pace
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Old 03-13-2011, 02:28 PM   #3
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Old 03-13-2011, 02:37 PM   #4
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Quote:
Originally Posted by kingkongjaffa

I have some issues with that article, especially "4) Dairy, soy, wheat, sugar, white flour and legumes are inflammatory. Get rid of them. (Legumes are the least offensive and can be eaten occasionally, however, if you can tolerate them.)". Why the hate?
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Old 03-13-2011, 02:37 PM   #5
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The other thread was a great help to me, even though I lurked more than I posted.

I'm sure this one will be just as helpful
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Old 03-13-2011, 02:47 PM   #6
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I'm a long time lurker of the previous thread. OP looks good, keep it up guys.
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Old 03-13-2011, 02:48 PM   #7
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first page post ;D i hope my gains increase this year even more this year, with the start of supplements to my regime xD
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Old 03-13-2011, 02:48 PM   #8
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I would recommend doing CrossFit if you don't 'need' to get huge but want to lose fat, tone up, get FIT, and do everything your friends can't do like muscle ups.

CrossFit isn't like a regular workout where you can bulk up and get huge. It makes you fit, like the epitome of fitness. One of the workouts, I forget the name (you hardly EVER do the same workout twice) but these exercises are with no rests between to maximize cardio effects, and this was run a mile, do 100 push ups, 200 pull ups, 300 bodyweight (air) squats and then run another mile all with your body armor on.

The military doesn't use it as its fitness program, which is unfortunate, but they definitely want their troops doing this because of how well it increases your maneuverability, functional strength (not gym strength), heart health, recovery time, speed, and I'm sure many more things.

It's a different brand of fitness altogether. I've seen huge shredded guys come into the CrossFit gym to see what we're about and do a workout with us and NONE can keep up. And there's a saying about it; "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true."

Definitely worth checking out IMO.
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Old 03-13-2011, 02:49 PM   #9
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What's an example of a slow digesting protein?
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Old 03-13-2011, 02:52 PM   #10
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I didn't workout at all over spring break, need to get back on the schtick.
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Old 03-13-2011, 02:52 PM   #11
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Quote:
Originally Posted by padgea7x
What's an example of a slow digesting protein?


Casein
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Old 03-13-2011, 02:52 PM   #12
Baba O'Riley
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Quote:
Originally Posted by Gammas1
I'm a long time lurker of the previous thread. OP looks good, keep it up guys.

Thank you.
Quote:
Originally Posted by StillSoundRG
I would recommend adding CrossFit to your original post.

Crossfit is in the OP. It is under more great resources.
Quote:
Originally Posted by padgea7x
What's an example of a slow digesting protein?

I added a few examples for you in the FAQ.
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Old 03-13-2011, 02:55 PM   #13
Dreadnought
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Quote:
Originally Posted by StillSoundRG
I would recommend adding CrossFit to your original post.

CrossFit isn't like a regular workout where you can bulk up and get huge. It makes you fit, like the epitome of fitness. One of the workouts, I forget the name (you hardly EVER do the same workout twice) but these exercises are with no rests between to maximize cardio effects, and this was run a mile, do 100 push ups, 200 pull ups, 300 bodyweight (air) squats and then run another mile all with your body armor on.

The military doesn't use it as its fitness program, which is unfortunate, but they definitely want their troops doing this because of how well it increases your maneuverability, functional strength (not gym strength), heart health, recovery time, speed, and I'm sure many more things.

It's a different brand of fitness altogether. I've seen huge shredded guys come into the CrossFit gym to see what we're about and do a workout with us and NONE can keep up. And there's a saying about it; "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true."

Definitely worth checking out IMO.


Lots of units already embrace Crossfit principles and encourage the workout ethic. I don't think it should go beyond the unit level. I hate when the Army tries to tell me how to work out.
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Old 03-13-2011, 02:55 PM   #14
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Quote:
Originally Posted by Baba O'Riley
Thank you.

Crossfit is in the OP. It is under more great resources.

I added a few examples for you in the FAQ.



Ah, cheers! I'll be having more milk then.
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Old 03-13-2011, 02:55 PM   #15
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Posting!

Casein is a slow digesting protein and it can be found in dairy products like milk and cottage cheese


EDIT: I remember when I first started running and working and taking my fitness series I would workout before bed and eat a peanut butter sandwich on whole wheat, and it seemed to help me slim down alot, so I would recommend that.

Also, my guitar teacher is huge haha, he's incredibly buff, but he used to be incredibly fat, like over 300 pounds, but now even his thighs are ripped hah and his arms are completely defined, like they cut through his sleeves hah! Bu all of that is irrelevant to my post

We were talking about how I, at the time, was a vegetarian and we were talking about protein and I said I just eat alot of peanut butter, mostly aside from other nuts and soy products, but he said peanut butter isn't any good, because it's mostly fat, and even though it's healthy fat, the ratio of protein to fat isn't effective. Whats your alls take on this?
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Old 03-13-2011, 02:56 PM   #16
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I didn't read any of the links for those lacking weight equipment, but pushups/situps are really good to do.
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Old 03-13-2011, 02:57 PM   #17
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Quote:
Originally Posted by Baba O'Riley
Crossfit is in the OP. It is under more great resources.

Yeah I skimmed over and didn't see it originally because I'm an r-tard. I amended my post to save face.
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Old 03-13-2011, 02:57 PM   #18
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Don't forget to sticky this thread btw.
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Old 03-13-2011, 03:00 PM   #19
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Quote:
Originally Posted by Mr. Spock
I didn't read any of the links for those lacking weight equipment, but pushups/situps are really good to do.

Sit ups aren't great for your back, but I agree that there are bodyweight exercises out there that can achieve similar/greater results with less risk of injury.
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Old 03-13-2011, 03:03 PM   #20
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Quote:
Originally Posted by StillSoundRG
Sit ups aren't great for your back, but I agree that there are bodyweight exercises out there that can achieve similar/greater results with less risk of injury.


Truth. There are ways you can adjust your technique to make them strain your back less though.
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