The Official Gym & Fitness Thread

generally speaking...

increase calories, keep saturated fat under 10% to not effect testosterone levels, increase fiber and time your carb intake so at around 5 to 7 oclock your done eating them all together, increase water intake increase protein intake casein protein before bed pasturized egg whites and myoplex in the am and during the day.

look into german volume training and sprint training. ask me how i know this will work.

i went from a very fit 160 to 200 pounds in under 6 months naturally but i modified the gvt training routine to suit my rapid recovery and endurance levels i also mixed in different day's by including resistance bands chains and fat bars. cardio was minimal given my body type but, hard sprint training for 10 minutes should be more than enough to meet your fitness level. i would also switch between power training consisting of back off set and wave loading with extremely heavy weight for me this altogether provided the best fit and i never found myself reaching any ceiling in my workouts so the mix i used was a month on hard volume training and a month spent focusing on power and heavy poundages.

try it out do your research good luck

 

and before anyone laughs at the 40 pounds on the ez-curl bar know that was my 3rd set of 100 reps going for 10 reps at the same weight for 10 sets with 50 seconds between sets. then breaking for a minute then starting all over with a lighter weight that would allow me to keep form but reach my target rep number.

 

real men get their chins above the bar on pull ups

are you really a stunt man? that's cool shit

 

no i'm not i'm a male prostitute

haha my wife and sister where working the cameras and they're tarded.

recently in muscle and fitness i saw and tried out a muscle up yikes dude lol i got out like 5 before i thought i might shit myself lolz

 

Monday: 3200 - 3800 yard swim work out
Tuesday: 3200 - 3800 yard swim work out
Wednesday: Mtn Bike
Thursday: 3200 - 3800 yard swim work out
Friday: Mtn Bike
Saturday: 3200 - 3800 yard swim work out
Sunday...REST or Run

 

Good deal. Congrats

 

The guy in the video I posted has great form. The guy in the video I QUOTED has less-than-ideal form. Most people don't realize there's several "types" of lifting. I have bodybuilding friends, powerlifting friends, and friends like me who are very fit. We all lift very differently -- even when we do the "same" exercise.

Edit: I'm 21, about 6'0", 202 pounds, and about 15% bodyfat (a little on the heavy side right now, but well within healthy limits).

 

I've gotten back into working out, needed to lose my gut, for now all I'm doing is cardio with a little bit of weights thrown in. I'll ride a bike at the gym for about 30-45 minutes a day or run poles at the local baseball field which is following the fence in the out field starting at one foul line pole and going to the other side and back. I usually do and 25 maybe more if I feel up to it. It's about 100 yards one way. Watching what I'm eating of course low calories, high carbs, high protein, basically the atkins diet.

 

Platueing usually happens because of the muscles getting too used to the same repetitive motion for too long. You could try to "shock" your muscles buy switching up the workouts themselves and even the order you work them. Some people just can't get huge tho too so sometimes you might just have to be content or use other methods. But the injury can be rough. I personally don't know what it's like to have an injury that bad or anything so I can't really help there but a year isn't all that long when it comes to working out. It usually takes years for some people to get where they're trying to. But again everyone is different. Good luck to ya tho, and sure the crossfit is gonna be an ass kicker for sure haha

 

check out www.crossfitfootball.com

it's a great mix of heavy lifting, strength and conditioning and it's still crossfit

this is the site i follow 90% of the time for my WOD's

dont be affraid to mix in conventional lifting and running/swimming/biking into the mix with your crossfit too. that's what i do. i'll do at least one crossfit WOD everyday (except for rest days obviously) and i'll either run, weight train or work on specific crossfit moves or heavy lifting in another work out on the same day

 

I've done what Han's talked about in regards to the GVT. It some intense stuff but it works. Especially if you diet right.

 

Oh dang that blows man. Is there any joint supplements you take to help out or is it just never gonna go away?

 

Dude, I was in the same boat. Working hard with no change for months on end. Then I decided to get serious about my diet, and BLAM!! Crushing my former max's. I never realized just how important nutrition was until recently. I've put on 8 lbs of muscle over the last 2 months. I'm 5'11" and 191 lbs currently, and taking in 3200-3500 clean cals a day.

 

Explain your sprint training, back off sets and wave loading. School me!

Interesting.... I'll have to try German Volume next!!

 

how do you fit those cals into your diet? talking to someone else today i was told my diet is too clean and lacking of carbs

i eat alot, and alot of protein, no shakes (starting to take Syntha 6 before bed on monday) but most of my diet is boneless skinless chicken breast and eggs

I estimate my cals at about 2500,

 

Lol I wonder if it's the same kid I allways see

 

Posted this a while back, typical day. I'm up to 7 eggs every morning now (5 whites, 2 whole)