The Official Gym & Fitness Thread

I get those when I do squats, standing calf raises, and Hack Squats on a machine. Its from the pressure..try a pad on the squat bar or a towel..that usually helps me.

 

thats just a little gym rash man this was mine on tues night. did squats around 3 this was taken at 9 that night

 

workout for yesterday was the Marine O-Course followed by a 4 mile hump. ran a 1:12 on the course.

 

Whats goin on today gym rats?? Got 10x10 chest and back compound today with 3x10 isolation afterwards and some cardio. I'm definitely leaning out, carb cycling and running/cardio every other day-ish.

 

I hit the gym today after being sick and being on vacation. I still don't feel 100%, but I didn't wanna take too much time off from hitting the gym since I've started to notice some improvements. I didn't go as hard as I did today, but it does feel good to be in it. I need to take less pre-workout supps, or go with carbs or something before hand because I get the jitters and my heart rate gets up there which I feel holds me back. That's my story today for ya!

Does anyone have any experience with GST (Growth Stimulus Training)? I have been doing some reading on it and it sounds really interesting and exciting. I'm thinking of starting it at the beginning of the month.

 

squatted 275 5 times!!!!

 

ive switched over from my mass routine to my summer routine.

im about 198 right now from my original 207. im hoping to stay solid at 195+ and maintain 7% bf but i have been cheating with my eating really badly lol

 

its from your shirt pinching/rubbing on your skin under the pad or when its pressed against them. i get them on my chest from standing preacher curls and on my shoulders from calf raises they go away in a day or two

 

Carbs...tough subject really. Too much of empty carbs can get you fat and make you crash...too few of whole food carbs and you have no energy. Carbs=energy in most cases. Carbs also are part of the glycogenic make up of your muscles, carbs before your workouts fuel your body and build your glycogen stores to fuel your workouts. Carbs afterwards help build muscles because as they are part of muscle tissue make up.

You've gotta find the right amount of carbs to eat so that you gain muscle and weight but don't gain too much fat. Eating too many carbs without working out will cause you to get fat...sedentary lifestyle eating candy, drinking soda and eating fast food will make you into a lardass. Active lifestyle with no carbs will cause a break down in muscle tissue because your body will resort to burning muscle for energy. Thats why they say 30 minutes of cardio is good because after that your body starts to feed off muscles...also cardio in the morning before you eat is good because you can use fat tissue as energy to fuel your cardio program.

Your muscles need food and water, food=protein and carbs. Protein is harder for the body to break down, therefore making the body work harder hence creating heat hence burning fat. Fiber helps burn fat too. When people go in a cutting phase they cut the carbs, increase the cardio and eat veggies and protein yet workout with the same intensity. Will they lose some muscle mass? Yes, but they will lose more fat and water.

Before the contest some will actually stop drinking water to dehydrate their skin thus creating the tight skin look. They tan which tightens the skin too. They may take a good dose carbs right before the contest to get the muscle fullnes look also. Will any of us ever be competing? Maybe Outlaw in the armed forces bodybuilding competition (dude's jacked) lol.

If you have a tendency to gain weight quickly, cut down on the carbs, cut out white bread and empty carbs, don't drink your carbs either (i.e soda), eat carbs from veggie sources, rice, whole food carbs.

If you can't really gain weight, its ok to eat white carbs (bagels etc). Most any whole food carb is good for the hard gainer. If you see yourself getting chubby, cut back a bit. You'll find that medium I'm sure.

Cycle your carbs, on an off day, don't eat as many as on a day you workout. Try to eat some of your carbs in the morning, and some after your workout. Consider a fruit product before your workout, I like banana's before my workout with my pre workout supp and I like a powerbar afterward with a quart of 1-2% milk.

If you are looking to gain weight, your ratio of carbs/protein/fat could look like this:

60-30-10 or 50-25-25 or something along those lines. Remember 1 gram of fat has 9 calories and 1 carb and 1 gram of protein each have 4 calories.

Say you are on a diet ratio of 50-25-25 with a calorie intake of 4000. Your intake of carbs, protein and fat would look like this:

Carbs=500 daily (2000 calories/4 cal per carb=500 carbs)
Protein=250 grams daily (1000 calories/4 cal per gram=250 grams)
Fat=110 grams daily (1000 calories/9 cal per gram=110 grams)

You can use this math for any diet ratio you want.

Colton, I hope this helped out somewhat for you. Anyone of you guys can PM if you have questions, I'll go over this stuff and workouts and shit on the phone ya.

 

i'm starting to lean out too, not so much for fat loss, just changing my training to prep for up coming events and most of my clients are starting to get into the "prep for summer" mode so, i'm getting extra cardio when i work out with them. but damn, i forgot how much i really do hate running. lifting and crossfit is so much more satisfying for me.

 

Lol I hate running too! Sometimes I've gotta split it up and run and row or bike or hell the other day I freakin rode that elliptical hardcore! I like the treadmills at our base gym, they are behind the ellipticals lol...chicks in yoga pants FTMFW!

 

god, i love yoga pants, but i cant do plain cardio. too boring and not functional enough for me. ellipticals and treadmills are a no go. i have to get outside and run or mtn bike or wheel the rowing machine out on the deck. thankfully i think my dislike for running is starting to subside. it's pretty nice to trail run on top of these and have a nice view

 

I can't remember if it was this thread where a couple of folks were asking about a night time support. I started taking ZMA exactly 1 week ago. This stuff is insane. Knocks me out and when I wake I'm ready to take over the world or at least my section of the gym. Also, has some test boosting abilities yada yada.

 

Great information for everyone here! Thanks Aaron you have been a big help to everyone on this thread! Reps being sent your way!

Oh btw memario you better be busting that ass fool!! Come April first and we have to compare and see who has improved the most....just know YOUR ASS IS GRASS PUNK!!! HAHHAHAHAHAHA

Ty

 

Hell ya man. I haven't done insanity, but I've heard, it's well... insane... I am Day 76 of P90x. It's a great plan!