03-13-2011, 02:23 PM
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#1 |
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Registered User
Join Date: Dec 2003
Location: Carving deep blue ripples in the tissues of your mind...
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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(don’t 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 “toned” 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. I’m sore after my first workout. Should I workout again? Yes. You’re sore because your body isn’t 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 aren’t 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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WARNING:This post contains explicit portrayals of violence; sex; violent sex; sexual violence; clowns and violent scenes of violent excess, which are definitely not suitable for all audiences. Last edited by Baba O'Riley : 09-01-2011 at 11:25 AM. |
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03-13-2011, 02:23 PM
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#2 |
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The Man Who Lives Forever
Join Date: Sep 2002
Location: In a land where time don't command
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Dreadnought's Named Workouts
Change them however you want, the warmup's, cooldown's, and recommended weight are all what I personally did/do. Feel free to do what works for you and suits your needs. 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) 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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I swear by my life and my love of it that I will never live for the sake of another man, nor ask another man to live for mine. Do yourself a favor and start working out. Last edited by Dreadnought : Yesterday at 04:08 PM. |
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03-13-2011, 02:28 PM
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#3 |
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Registered User
Join Date: Sep 2010
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03-13-2011, 02:37 PM
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49ers
Join Date: Jul 2006
Location: San Francisco
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Awesome
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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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03-13-2011, 02:37 PM
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#5 |
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CRU
Join Date: May 2008
Location: UK
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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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If you're killing time, why don't you check out my Youtube Channel? Last edited by Lr-Mtb : 03-13-2011 at 02:43 PM. |
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03-13-2011, 02:47 PM
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#6 |
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UG Newbie
Join Date: Mar 2008
Location: A country under the sea(level).
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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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████████████ ████████████ ████████████ I am Sir Gammas of the Gentleman Thread. Tally ho! ✈
I Like Planes |
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03-13-2011, 02:48 PM
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#7 |
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Registered User
Join Date: Sep 2006
Location: Leicester, UK
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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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03-13-2011, 02:48 PM
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#8 |
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UG's Banana Penis
Join Date: Mar 2007
Location: Racine, WI
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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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Amps Mesa Dual Recto 3 Ch Peavey 6505 Combo Cab ENGL E212VH Cab Guitars Epi Explorer Schecter Damien 6 Squier Strat (signed by Rob Zombie!) Pedals ISP Decimator Dunlop Crybaby Original Boss CE-5 Chorus Ensenble Boss GE-7 Equalizer Last edited by StillSoundRG : 03-13-2011 at 02:54 PM. |
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03-13-2011, 02:49 PM
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#9 |
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Trinbagonian pride
Join Date: Jun 2008
Location: Being violently, anally fisted in my home... by the GOVERNMENT
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What's an example of a slow digesting protein?
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03-13-2011, 02:52 PM
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UG Newbie
Join Date: Jan 2011
Location: Vulcan
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I didn't workout at all over spring break, need to get back on the schtick.
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03-13-2011, 02:52 PM
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#11 | |
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The Man Who Lives Forever
Join Date: Sep 2002
Location: In a land where time don't command
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Quote:
Casein
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I swear by my life and my love of it that I will never live for the sake of another man, nor ask another man to live for mine. Do yourself a favor and start working out. |
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03-13-2011, 02:52 PM
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#12 | |||
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Registered User
Join Date: Dec 2003
Location: Carving deep blue ripples in the tissues of your mind...
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Quote:
Thank you. Quote:
Crossfit is in the OP. It is under more great resources. Quote:
I added a few examples for you in the FAQ.
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WARNING:This post contains explicit portrayals of violence; sex; violent sex; sexual violence; clowns and violent scenes of violent excess, which are definitely not suitable for all audiences. |
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03-13-2011, 02:55 PM
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The Man Who Lives Forever
Join Date: Sep 2002
Location: In a land where time don't command
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Quote:
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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I swear by my life and my love of it that I will never live for the sake of another man, nor ask another man to live for mine. Do yourself a favor and start working out. |
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03-13-2011, 02:55 PM
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#14 | |
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Trinbagonian pride
Join Date: Jun 2008
Location: Being violently, anally fisted in my home... by the GOVERNMENT
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Quote:
Ah, cheers! I'll be having more milk then. |
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03-13-2011, 02:55 PM
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#15 |
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The Swami
Join Date: Sep 2006
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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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And we will weave in and out of sanity unnoticed
Swirling in blissfully restless visions of all our bleary progress Glowing in radiant madness Last edited by TDKshorty : 03-13-2011 at 03:01 PM. |
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03-13-2011, 02:56 PM
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#16 |
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UG Newbie
Join Date: Jan 2011
Location: Vulcan
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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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03-13-2011, 02:57 PM
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#17 | |
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UG's Banana Penis
Join Date: Mar 2007
Location: Racine, WI
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Quote:
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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Amps Mesa Dual Recto 3 Ch Peavey 6505 Combo Cab ENGL E212VH Cab Guitars Epi Explorer Schecter Damien 6 Squier Strat (signed by Rob Zombie!) Pedals ISP Decimator Dunlop Crybaby Original Boss CE-5 Chorus Ensenble Boss GE-7 Equalizer |
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03-13-2011, 02:57 PM
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#18 |
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49ers
Join Date: Jul 2006
Location: San Francisco
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Don't forget to sticky this thread btw.
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03-13-2011, 03:00 PM
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#19 | |
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UG's Banana Penis
Join Date: Mar 2007
Location: Racine, WI
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Quote:
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.
__________________
Amps Mesa Dual Recto 3 Ch Peavey 6505 Combo Cab ENGL E212VH Cab Guitars Epi Explorer Schecter Damien 6 Squier Strat (signed by Rob Zombie!) Pedals ISP Decimator Dunlop Crybaby Original Boss CE-5 Chorus Ensenble Boss GE-7 Equalizer |
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03-13-2011, 03:03 PM
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#20 | |
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UG Newbie
Join Date: Jan 2011
Location: Vulcan
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Quote:
Truth. There are ways you can adjust your technique to make them strain your back less though. |
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