The Official Gym & Fitness Thread

On my refeed day i make this carb casserol, bottom layer being mashed potato with bacon bits, middle filled with fiesta lime rice with cilantro, and refried beans on top covered in cheese. BEST DAY EVER, i do it once every month or so.

 

OMG so much fucking food talk.....

 

I f-ing love Randy. By far my favorite SP character.

 

Dude clean your sink. Ripe ass snot rocket bombed your pic.[/QUOTE]

homemade protein bars but okay

 

Hahaha, but dude you are about 19% or 20% bf. but im starting to have a hard time to believe that you can't put on muscle very fast by looking at your body type. looks like a mesomorph to me

 

Trust me man. I mean our caffeteria sucks but I eat as much as possible.. Its hard for me

 

Cock skull crushers are a good isolation workout

 

He's deff not a mesophorph.....my buddy in Tucson was and he'd put on muscle just walking through the gym doors!

I'd say your bf% isn't very high as you don't have a lot of fat around your abs or anywhere else. It's just you don't have a lot of muscle to stand out. I'd say your 15%. If you look like you hardly workout but you do, your a hard gainer!

What you need is protein and heavy compound lifting! And none of this once a week body part split either......you need to lift heavy and frequently!

 

Alrighty. Sounds good. So just deads, bench, military press, squats, maybe chinups? I know im missing a couple

 

Any of you guys keep logs to keep track of what youre doing? I'm starting one and was jw

 

Cleans

 

Deff chins.....they'll add mass to your back, shoulders, forearms, bis and work your abs as a stabilizer! They're considered the Deadlift of the upper body as they work the WHOLE thing!

 

Yep! If you wanna get bigger and stronger its good to always continue adding weight. I wouldn't be able to remember what I lifted the day before

Sweeeet. I didn't realize they were that good. And just to clearify, chin ups is when you have your palms facing you right? Pull ups are away

 

Well I'm not looking to get big just increase my reps to get more cut and remember what exercises I need to do

 

It is good to be over thinking in the kitchen because gains and fat loss are made in the kitchen, but when you guys are in the gym, Just keep you head down and put the work in, Leave gym with nothing behind, go watch Overkill with kia greene if you don't know what im talking about, there is no magic excersice to build muscle, its all repiditive movement. Only thing that makes you better is your drive and motivation. Get angry, lift hard and get results.

 

Yeah I hear ya on that. Its just good to keep track IMO because you will be able to look back and see if you're making progress or whatnot.

 

Yeah I gotcha mine is for that and so I remember what to do and when to change it up lol this way I won't make the 10-15 minute walk back to my room and be like shit I didn't do this.. lol

 

I'd follow Rippetoe's work out... It works great. And seriously do everything he says. YOU WILL get bigger.

http://forum.bodybuilding.com/showthread.php?t=712752&page=1

 

Might've over did it on the refeed day lol
got about 530g of carbs lol and 4300 cal and i didn't even lift today. gonna kill it tomorrow tho.