The Official Gym & Fitness Thread

haha, it was in high school

 

I disagree. When I'm burnt doing squats, sometimes on my last rep I go like 3/4th just cause Im so unconfident in my squating abilities. I do ATG squats though. Also, I could probably "bench" way more if I didnt touch my chest.

You're lookin solid on squat numbers so respect for that but if you squat more it'll get some stability around your knees.

Wyo knows how its done

These would be a good idea too. If you're not in comp, who gives a fuck if you use them. But just assuming here, I'd think it would be like straps. You muscles aren't gonna worry about keeping stability so you might even lose some stability around your knees. But really, I have no idea just throwing that out.

I used to low bar squat. Got my strength up fairly well! Id lean way too far forward though so I stopped. 5x5 does WORK for strength.

 

I maxed out the hack squat today, 8 plates per side....I need 100 lb plates now...my gym doesn't have them..

10 sets 6 reps below 90*

 

The new Victoria's Secret Sports Bra model is FINE!!!

 

Made some protein banana bread the other day

4 bananas
1/3 butter
1 egg
3/4 c sugar
1 tsp vanilla
1 1/2 c flour
pinch salt
1 scoop chocolate protien
3 tbsp peanut butter

 

I need some help making sure I get all of my protein. I really struggle monday through thursday with school and work because I'm gone from 8am until around 9pm. I need something easy to bring and leave in my truck and kinda low budget. So here's what I was thinking so far

Breakfast shake in the magic bullet
scoop of vanilla protein powder
2% milk
maybe some yogurt?
and possibly some egg whites (I'd like something palatable and safe so I'd maybe have to cook them.

gym around 11-12ish

Postwork-out protein shake and a grilled chicken breast on whole wheat with some cheese

Mid-afternoon 3ish another protein shake maybe with some peanut butter in it

and then whatever I cook when I make it home.

Does that seem like it would get me what I need? I'm around 170lbs and I think I'm cheating myself on gains by not getting the protein I need on workout days.

 

http://www.walmart.com/ip/CAP-Barbell-100-lb-Olympic-Plate-Black/19226062#Product+Reviews

I have a mind to get two of these.

 

check out the "myfitnesspal" app. You can set a weight gain goal and calculate all your food intake. It will add all of your protein, carbs, fats, ect. and tells you if your gaining or not. Not 100% accurate but gives you an idea how much you intake in a day

 

What worked for me was Pan-De-Sal, or sweet bread, with some Farmer John sausage between the slices. Easy 400 calories and I think 12 grams of protein in a mini sandwich.

Lentils are an excellent grain that keeps well. High in protein.

Having a lot protein in your meal doesn't necessarily make for gains. Your body can only absorb so much in a single meal, so the rest goes to waste. Having frequent meals spreading not only your protein intake, but making sure you're eating enough calories is crucial for gains.

Calories in vs. calories out

I mix some oatmeal in with my protein shake. Less than a 1/4 cups worth. Makes the shake a bit thicker and adds 200 clean calories to your meal.

Coconut butter is very calorie dense.

A single poptart pastry is 200 calorie. Eating both would be 400.

Use the MyfitnessPal app on your phone. It does get tedious at times logging every meal you eat, but its worth it for the gains.

 

This sounds good AF. I gotta talk my g/f into making some of this...is that sexist?

Everything Mike (Bishop2Queens6) said is solid advice, IMO. Protein intake isn't nearly as important as caloric intake. You can eat 500 grams of protein, but without enough calories, your body is going to use that protein as fuel, not muscle-building; this is why I'm not a fan of low-carb diets. Carbs are the #1 source of fuel for your body, so cutting them makes your body target protein for fuel, and if it runs out of excess protein, it goes after your muscles, which is bad news!

Like you, I'm in school, too. Every Tues. and Thurs., I'm gone from 9 to 5. What I do is eat a big ass, high carb, high protein breakfast before I leave the house.
Ex. 6 boiled eggs (I only eat 2-3 yolks), whole wheat pb & honey sandwich, and a banana or something

That's already about 35-40 g protein and a shit ton of carbs.

For the rest of the day, I bring a BIG ASS cooler with me with 4-5 meals in it (I eat every 2 hrs) Eating every 2-3 hrs means you don't need as big of potions as you would if you were eating 3 times a day. The meals are much smaller. Anyway the rest of my day looks like this:

Meal 2 before 1st class (11 am): greek yogurt, almonds, apple
Meal 3 before 2nd class (1 pm): grilled chicken breast, salad, whole wheat bread with peanut butter
Meal 4 during 3rd and final class (2:30-3:15 pm): ON Serious Mass

This usually holds me off until I get home and it all fits in a cooler and, including my breakfast, it's about 100 g protein, with enough carbs and calories to make sure you gain good weight. If I'm still hungry, on my way home, I'll get a grilled chicken sandwich from Chick Fil A, which adds another 30 g protein...although those waffle fries aren't that good for ya haha

 

Okay fellas. I have stumbled upon some shit today. I know Kai Greene has a tainted reputation on here, to say the least (google image 'Kai Greene grapefruit' and you'll see why)...anyway, I found this video today and applied it to my bi's and tri's workout. This is a sample of my regular bi's and tri's workout with today's #'s in parentheses (all ar e3 sets of 10 reps)

Bi's:
Incline bench dumbbell curl: 35 lb. dumbbells (15 lb. dumbbells)
Preacher curls: 20 bar with 70 lbs of weight (20 lb bar with 30 lbs of weight)
barbell curl: 45 lb. bar with 20 lbs of weight (45 lb. bar with 10 lbs of weight)

Tri's:
rope pushdowns: 180 (110)
overhead dumbbell extensions: 60 lb dumbbell (35 lb. dumbbell)
triceps press machine: 150 (70)

http://www.youtube.com/watch?v=m8wZNGL4iA4

It made a HUGE difference. One of the best workouts I've ever had! I usually preacher curl 3 sets of 10 with 35 lb. plates on each side...after applying Kai's method, I was preacher curling with 15 lbs. on each side! Try that shit out! I'm gonna try it out for the rest of this week and next, and if I am getting good results, I'm gonna keep it up. It's crazy!

 

yeah its mind muscle connections. works good when i do back, try to cut out the arms muscles.

 

I curled on the bench press today.....

 

Wouldn't Pan-de-sal be salted bread? J/c


Lentils are legumes, not grains. Same as peanuts, beans, etc....

A good way to get a lot of fat, calories, and protein is ground beef. I eat a shit ton of it daily and it mixes with lots of stuff easily. A burger patty and a few eggs is pretty much my breakfast every morning.

 

Ill comment on everything tomorrow at work

But today I hit shoulders with both high weight minute rest time and low weight high reps with almost no rest periods. Freaking killed it tonight!

 

Hip flexibility of gods
http://www.youtube.com/watch?v=52SI4xG7PQQ

 

my knee just exploded while watching that

 

Hope all is well with everyone! Today is my leg day. Also I just got ON's Platinum Pre... Going to try a scoop of this and hit it hard. Time to get big gents!

 

does this make me lord of the bros?

 

Yep you went there