The Official Gym & Fitness Thread

yeah shoulders definitely aren't one of my fav's...but you gotta do it!

 

I like all body parts, except arms, god i hate doing arms.

 

It feels so good to be eating again.
Started doing 10x3 @60% of one rep max with a bump up five pounds each week for upper body lifts ten pounds for lower body. Rest is between 90-120 seconds per set. Each time I fail a set I drop that set out of the next workout.
Bench and Squats Friday with 2 or 3 assistance lifts after
Front Squats and OHP Saturday with 2 or 3 assistance lifts after
Deads and BOR Sunday With 2 or 3 assistance lifts after
Monday is a day off. BJJ for Cardio.
4x6 @60% Tuesday Squats, Bench, FSquats....short bjj session
4x6 @60% Wednesday Deads, OHP, BOR....BJJ long session for cardio
Each 4x6 session will be completed two times all the way through before bumping up the weight.
Thursday Off.


Food people. How much food should I be eating. I'm 157 pounds 5'8 around 10% BF.i'd like to add a half pound of solid mass a week. I've been thinking about seeing a nutritionist as well just because I can.

 

I'm intersted. Details?

 

That's pricey as hell.... But I'm sure it is worth it for you. I can't swing that kind of cash at this point in time.

 

Just doesn't fit into my budget. I'm trying to buy a house this summer...

 

Does anyone have a great link or site so I can work on my diet? I'm trying to gain mass and strength and so far, the strength part is going well, but not the mass part.

Info on me:

6'1"
166 lbs

Today's WOD numbers:

Bench press :
6x8 (155 lbs)
5x5 (185 lbs)
5x3 (205 lbs)
5x5 (155 lbs)

Squat:
6x8 (185 lbs)
5x5 (225 lbs)
5x3 (285 lbs)
5x5 (185 lbs)

Biceps:
Dumbell curls
5x10 (30 lbs)
5x5 (35 lbs)

Hammer curls
5x5 (40 lbs)

Barbell curls
5x3 (85 lbs)

I'm feeling sore everywhere today.

 

Well if you want size you wanna increase your reps a bit to 8-12, low reps and heavy weight doesn't stimulate slow twitching muscle enough to grow them as efficient as higher reps work

Also myfitnesspal.com is great to track food and calculate a caloric surplus to gain mass.

 

.45g of fats per lb
1.5g of protein per lb
2g of carbs per lb

And this is for a lean bulk like you want at around 2800 calories(300 calorie surplus for your weight). and if you do more cardio then add how much you burn in cardio to carbs and protein intake.

IF you gain too much weight then cut carbs nut protein and fats should stay the same.

 

Damn Matt, you look huge!

 

Yeah not gonna lie matt, swole as fuck

 

thanks fellas

 

Holy hell Matt your fore arm is bigger than me!

 

SWEET! wanna drop one off at my house? ha

 

Fuck the 33's

 

Dammit!! ha i want one!