Working out topic

[magekillr]

@magekillr, are salt and oil really stuff to avoid?

 

 

 

I cook a lot of things in oil, I just mean things packaged in oil. Yes, I avoid salt and preservatives as much as I possibly can.

[BlueLancer]

You can't totally eliminate fat from the diet though.. Because it's a natural part of the diet. Then again you'll probably get it from the foods you eat (tuna has fat even if it's stored in water), and if you eat protein filled foods like beans/meat, you'll definitely get the recommended 5-10g of sodium per day.

 

 

 

Fat isn't dangerous in a diet if you work out.. It's absolutely necessary. You simply should avoid excess amount of fat because of the calory content:

 

 

 

1 gram of fat = 9 calories

 

1 gram of protein= 4 calories

 

1 gram of carbohydrates= 4 calories

 

 

 

In bodybuilding diets it's usually recommended at least 5-10% of the diet consists of fat (oil is usually used as a supplement). So if your weight/height ratio dictates a 2500 calorie diet just to maintain your weight, the diet should consist of about ~27 grams fat per day maximum.

 

 

 

And if you really want mass.. You need to go over the limit by some 200-300 calories daily. Usually this is done with protein shakes and supplements that have a precise amount of protein, easy to measure.

[magekillr]

You can't totally eliminate fat from the diet though.. Because it's a natural part of the diet. Then again you'll probably get it from the foods you eat (tuna has fat even if it's stored in water), and if you eat protein filled foods like beans/meat, you'll definitely get the recommended 5-10g of sodium per day.

 

 

 

Fat isn't dangerous in a diet if you work out.. It's absolutely necessary. You simply should avoid excess amount of fat because of the calory content:

 

 

 

1 gram of fat = 9 calories

 

1 gram of protein= 4 calories

 

1 gram of carbohydrates= 4 calories

 

 

 

In bodybuilding diets it's usually recommended at least 5-10% of the diet consists of fat (oil is usually used as a supplement). So if your weight/height ratio dictates a 2500 calorie diet just to maintain your weight, the diet should consist of about ~27 grams fat per day maximum.

 

 

 

And if you really want mass.. You need to go over the limit by some 200-300 calories daily. Usually this is done with protein shakes and supplements that have a precise amount of protein, easy to measure.

 

 

 

Yes Blue, I'm perfectly aware. The thing is, even with the foods I just stated, you'll be taking in about 65-70 grams of fat. Body building diets are just plain ridiculous, 5-10% calories from fat is just next to impossible...I mean a protein shake is probably more than that in the first place. I meant take in as least excess fat as possible.

 

 

 

For example, my peanut butter has oil separated on the top. To get the least amount of fat in the peanut butter, I drain it out. Also, I rinse all of my beans like 5-10 times, and let them soak. Most of the salts are drained out. The salt is not there naturally, but from preservatives. If you rinse them off enough, you'll get nearly all of the salt out.

 

 

 

5-10g of sodium daily? Wow, the US recommends 2g ;)

[amoeba_009]

Sodium aids your fast twitch muscles, and your muscles in general, so dont go crazy and cut all of it out.

[Furah]

Sodium aids your fast twitch muscles, and your muscles in general, so dont go crazy and cut all of it out.

 

 

 

No wonder the US reccomends 2g! They want to make sure you aren't strong enough to fight back!![/conspiricytheory]

 

 

 

but really, when you think about it, 2g isn't much at all...

[jemathonical]

 

 

 

begin in a push-up position, but instead of placing your palms on the ground, place your forearms (from elbow to wrist) flat on the ground.

 

 

 

hold that position with your back and knees straight for 30 seconds or more. its great for toning abs and seems easier than when you do it.

 

 

 

I mainly call those planks, but I guess I haven't heard them been called anything else either.

 

Planks or bridges. I love these babies. To really strengthen the core try alternating from having both arms and boths feet on the ground to having 1 arm, 1 foot, 1 arm 1 foot. You know you'll have a stomach after that :).

[Rarex]

Pretty dedicated diet right there magekllr :P.

 

 

 

I just eat what has high levels of the basic three muscle building/repairing things: potassium, protein, and calcium. Protein = red meat & beef, potassium = bananas, calcium = (i forgot >_>).

 

 

 

Calcium helps build and maintain strong BONES and teeth. It also plays an important role in nerve function, muscle

 

contraction and blood clotting.

 

 

 

Potassium regulates the bodys fl uid balance, helps maintain

 

normal blood pressure and is needed for muscle activity

 

and contraction.

 

 

 

Protein builds and repairs muscle tissue and serves as a

 

source of energy during high-powered endurance exercise.

 

 

 

Phosphorus, Vitamin D, and Riboflavin also play important roles for muscle sutff (building, tonning, massing, maintaining, and ect).

 

 

 

Eggs and Milk are GREAT overalls to get all these important stuff :P. I drink milk a lot, when I wake up and like 7 other times throughout the day.

 

 

 

 

 

------------

 

Wasn't able to work out. It was for "athletes only" (people/students who are enrolled in sports) and regular people wouldn't be allowed in. Thinking of working out for 2hours (I HOPE) after I'm done with internet browsing.

 

 

 

Enrolled in ROTC. Bus picks me up at 3:30pm tomorrow, I'm back at my school by 9pm tomorrow. It's like some pre-military thing :). Lets see how it goes. I got nothing to loose so why not. If I don't like it, I can drop it =).

 

 

 

Back to working out, since I wasn't allowed in, I did push ups for 20 minutes straight. It was like 3:31pm by then, so I went outside to the tracks (there is a soccer field inside the tracks) and started doing tricep dips (dunno if correct name) and running.. did it until 3:50 and I went and took the bus home [it left at 4pm]. I hope I can start working out soon, else it will be too late and parent will force me to sleep.. anyways

 

 

 

hi :)

[anonymous1234]

calcium = (i forgot >_>).

 

 

 

Calcium helps build and maintain strong BONES and teeth

Come on :P You don't know how to get calcium? Got milk?

[MoeSzyslak]

calcium = (i forgot >_>).

 

 

 

Calcium helps build and maintain strong BONES and teeth

Come on :P You don't know how to get calcium? Got milk?

 

Speaking of milk, I remember reading about a very quick muscle building routine involving drinking a lot of milk and a 3 day/week workout involving 1 set of 20 rep squats (which are very difficult...)

 

Here's a variation

 

http://www.leehayward.com/squats.htm

 

 

 

The old schoolers would drink a gallon of milk per day :shock:

[Rarex]

I know but I forgot , lol. I will google it someday when im bored.. just something random: its incredible to think that somoene is dying, in a car accident, or drugging him/herself.. RIGHT NOW.. wow, eh

[magekillr]

Well I hope when you say "I drink a lot of milk," that it's skim milk. 2%-whole milk certainly doesn't "do a body good". 35% of it's calories stem from fat (2% milk), and 50% (whole).

 

 

 

All of my meals contain at least 20g of protein.

 

 

 

Egg white omelettes (2 eggs) with 1 slice of cheese is about 15 grams of protein, and 2 slices of bread + peanut butter is 18 grams.

 

 

 

My salad with tuna has 21 grams just from the tuna. Bean salad has about 20.

 

 

 

Protein shake has 2 cups of milk (16 g) + .5 cups oatmeal (5g) and the protein powder itself, which varies. My powder is 26g per scoop, so that's 47 grams right there.

 

 

 

Dinner has about 20-40 grams, depending on the meat. Plus I eat nuts throughout the day.

 

 

 

talking like 33+20+47+20 = 120 grams of protein, not even counting the snacks, and this is a rough estimate.

[mrpez]

magekillr your diet depresses me. not that its a bad diet, its not, but its a waste of life to count calories and carbs all day long.

 

 

 

i understand the need to eat healthy, but also to enjoy your life.

 

 

 

i workout hard 2 hours a day and eat healthy, but never on a strict diet.

[magekillr]

magekillr your diet depresses me. not that its a bad diet, its not, but its a waste of life to count calories and carbs all day long.

 

 

 

i understand the need to eat healthy, but also to enjoy your life.

 

 

 

i workout hard 2 hours a day and eat healthy, but never on a strict diet.

 

 

 

I don't count them anymore. I did for the first 2-3 weeks just to get the basic idea of foods to ingest, and foods to stay away from. It gave me a good insight of all the different types of foods, and which is good for what.

 

 

 

The weekend is far more lax...typically because I'm drunk though :P

[BlueLancer]

magekillr your diet depresses me. not that its a bad diet, its not, but its a waste of life to count calories and carbs all day long.

 

 

 

i understand the need to eat healthy, but also to enjoy your life.

 

 

 

i workout hard 2 hours a day and eat healthy, but never on a strict diet.

 

 

 

Well you have a point that enjoying life should probably come first... But if you really want to buff up, there's a few things you can't really miss...

 

 

 

-You have to sleep enough for recovery.

 

 

 

-You wont progress if you work out every day for 2 hours.. Real bodybuilding programs take about 45 minutes and are every 2-3 days giving your muscles enough time to recover from the stress

 

 

 

-Diet is just as important if not even more important than the workout itself. If you keep having a pizza here and there, ice cream/chocolate bars after dinner, it's not gonna do your body a whole lot of good.

 

 

 

If you work out every single day for 2 hours, I assume it's stuff like push-ups, treadmills, running, etc.. That's good for general health and staying within normal weight (along with eating properly), but that's usually not what the term 'working out' refers to

[magekillr]

Yes, I'm not even one that wants to "buff up". It's why I "work out" everyday for 20-45 minutes, using light weights, using my body weight, and weighted vests. Density > volume for me...it's slower, but it is worth it :)

 

 

 

The only problem is I know I'm not getting enough sleep. Stupid college :wall:

[mrpez]

 

Well you have a point that enjoying life should probably come first... But if you really want to buff up, there's a few things you can't really miss...

 

 

 

-You have to sleep enough for recovery.

 

 

 

-You wont progress if you work out every day for 2 hours.. Real bodybuilding programs take about 45 minutes and are every 2-3 days giving your muscles enough time to recover from the stress

 

 

 

-Diet is just as important if not even more important than the workout itself. If you keep having a pizza here and there, ice cream/chocolate bars after dinner, it's not gonna do your body a whole lot of good.

 

 

 

If you work out every single day for 2 hours, I assume it's stuff like push-ups, treadmills, running, etc.. That's good for general health and staying within normal weight (along with eating properly), but that's usually not what the term 'working out' refers to

 

 

 

my workout consists of an 1-1:15 of hard swimming then 45 minutes of abs/lifting. ive been working out daily for about 3 years now, and im well aware of everything you told me.

 

 

 

but thanks for the effort

[dragoonson]

Nowadays I do like a pull-up,and leave myself suspended there,for at least 10 seconds.I try to aim for minutes,but currently the best I can do after 10 pull-ups is that.

[Rarex]

 

 

 

-You wont progress if you work out every day for 2 hours.. Real bodybuilding programs take about 45 minutes and are every 2-3 days giving your muscles enough time to recover from the stress

 

 

 

-Diet is just as important if not even more important than the workout itself. If you keep having a pizza here and there, ice cream/chocolate bars after dinner, it's not gonna do your body a whole lot of good.

 

 

 

If you work out every single day for 2 hours, I assume it's stuff like push-ups, treadmills, running, etc.. That's good for general health and staying within normal weight (along with eating properly), but that's usually not what the term 'working out' refers to

 

Working out 2 hours a day (zero cardio sutff, just exercises for arm muscles; biceps, triceps, and deltoids) for 5 days a week, DOES get you somewhere. It's a lot better... I can name many examples.. but the primary one, I guess, is that if you work out hard enough, your arms will feel sore for the next 24 hours and if you work even harder, you might be able to move your biceps or triceps WITHOUT moving your arm, hands, or forearm at all. What is so good about feeling sore? Well, it's great to feel sore for 24 hours lol. You have to "have it" to know why.

 

 

 

 

 

So, you do get somewhere. I understand where you're coming from (since that is common belief -.^)

 

 

 

Sleeping is also very important. I once saw a Discovery Channel show that when you sleep, your brain rebuilds and does things :)

 

 

 

What I mean by a hard 2 hour work out is NOT: After you're done with a set of some exercise, you stop and rest for 1-4 minutes (sounds like little but it really adds up), look around, act like you are tired, or start talking to someone else and then do another set of that same exercise or a different one.

 

 

 

Like I have said before, I believe you should buff up your arms and then tone them down. Most people have the skinny-toneage. Which is hard to distinguish from the true toned arms (since they are rare in HS :)). Skinny arms mostly have small biceps (yet they are easy visible) and noteable triceps (but they don't cut the straight line formed by the arm itself).

 

 

 

 

 

MrPez, choose your worlds more wisely lol: "but its a waste of life to count calories and carbs all day long. "

 

 

 

it only takes 8 to 17 minutes to count calories. Thats not near all day long -.-

 

 

 

dragon, I kinda so the same thing lol but with a bicep curl, I take two 20lb dumbbell (one for each arm) and then move my forearm up (not reaching shoulder, kinda in between) and hold it there for like 4 minutes. at like 2 mins, it feels really hmm "Sore", not sore but you kinda feel the pain. at 3, i feel the vein that is on top of my bicep muscle. its pretty gud yo.

[deloriagod]

 

Working out 2 hours a day (zero cardio sutff, just exercises for arm muscles; biceps, triceps, and deltoids) for 5 days a week, DOES get you somewhere. It's a lot better... I can name many examples.. but the primary one, I guess, is that if you work out hard enough, your arms will feel sore for the next 24 hours and if you work even harder, you might be able to move your biceps or triceps WITHOUT moving your arm, hands, or forearm at all. What is so good about feeling sore? Well, it's great to feel sore for 24 hours lol. You have to "have it" to know why.

 

 

 

I pray you never become a personal trainer. I couldn't handle reading past this paragraph and I could barely get past the first 2 sentences. Working out 2 hours per day, no cardio, 5 days a week is going to get you terrible results. In theory, it would work. But in reality, you need to give your muscles time to recover. You have to understand that lifting weights actually rips your muscles apart. If you don't give them time to repair themselves, then you're just breaking them down again and again with no hope of actually making them bigger. Yes, that sore feeling is good. It means you worked hard, broke down your muscles, and now it's time to reward yourself. That reward should be a day long break. If you're looking to tone your muscles, 5 days a week isn't bad but you need low weights, high reps, and you should very little pain afterwards. Lifting 5 days a week will NOT help you build muscle. Just to drive the point home:

 

 

 

LIFTING 5 DAYS A WEEK WILL NOT HELP YOU BUILD MUSCLE

 

 

 

I don't care how smart or knowledgeable you think you are on this subject or how much you lift, you're just dishing out bad advice.

[deloriagod]

Oops, double post.

[magekillr]

Yes, I lift 5-6 days a week, but I do backpack pushups, Swiss ball push ups, and light weights with A LOT of reps. It's much slower, but I like the results better. By low weights, I mean I use 10 lb hand weights and those band thingies to add a little bit of resistance.

 

 

 

I'm sore initially, but after like 2-3 hours, it goes away.

 

 

 

You need cardio rarex...I'm sorry lol.

[Rarex]

 

Working out 2 hours a day (zero cardio sutff, just exercises for arm muscles; biceps, triceps, and deltoids) for 5 days a week, DOES get you somewhere. It's a lot better... I can name many examples.. but the primary one, I guess, is that if you work out hard enough, your arms will feel sore for the next 24 hours and if you work even harder, you might be able to move your biceps or triceps WITHOUT moving your arm, hands, or forearm at all. What is so good about feeling sore? Well, it's great to feel sore for 24 hours lol. You have to "have it" to know why.

 

 

 

I pray you never become a personal trainer. I couldn't handle reading past this paragraph and I could barely get past the first 2 sentences. Working out 2 hours per day, no cardio, 5 days a week is going to get you terrible results. In theory, it would work. But in reality, you need to give your muscles time to recover. You have to understand that lifting weights actually rips your muscles apart. If you don't give them time to repair themselves, then you're just breaking them down again and again with no hope of actually making them bigger. Yes, that sore feeling is good. It means you worked hard, broke down your muscles, and now it's time to reward yourself. That reward should be a day long break. If you're looking to tone your muscles, 5 days a week isn't bad but you need low weights, high reps, and you should very little pain afterwards. Lifting 5 days a week will NOT help you build muscle. Just to drive the point home:

 

 

 

LIFTING 5 DAYS A WEEK WILL NOT HELP YOU BUILD MUSCLE

 

 

 

I don't care how smart or knowledgeable you think you are on this subject or how much you lift, you're just dishing out bad advice.

 

"a day long break" = sunday & saturday, unless I feel desperate and I can see my little veins popping out, I will do some 1 hr work out for each weekend day..

 

 

 

I guess what you're saying makes sense but if you're right, I guess I have a retar ded body. What I do is something not many do. I have, I think, stretch marks (not all over, but they're visible) on my arms. Mostly on top of biceps.

 

 

 

today I had gym class and gave up on the 2nd lap (of running), its pretty long.. anyways :). so what, ya know? i beat everyone (even the teacher, was a he) at push ups tho. I find that having a good back really helps.

 

 

 

dude, really. 5 days a week rocks yo. for example, during gym time, sometimes these little football players come in in their football outfit acting tired or like the "we roooooooock" attitude and start working out. Usually, the ladies come. but guess WHAT I do? well since I'm such a work-out addict (you can say), I take two 40 (sometimes 45)LB dumbbells and start doing standing bicep curls with shoulders abck! my biceps are like really visible. the football dudes look at me with a blank stare like wtf.

 

 

 

anyways, I think they are all sad and I hate when I see them walking around intheir little football outfit acting tough or tired, or trying to show off those stupid/steroid-product guns (arms) -.-

 

 

 

haters ftw?

 

 

 

deloria, it does work simply because it was worked beautifully for me.

[Rarex]

uh.. its like 5:33pm atm. been on the pc since 4pm. havent worked out today. going offline... oh well. I hope I can last 1hr at least.. cuz im at home.. nothing much to do with two dumbbells :ohnoes: .

 

 

 

bye.

[mrpez]

nothing much to do with two dumbels? are you joking man?

 

 

 

ever heard of flys?

 

 

 

you could work your pecs, triceps, biceps, and many more muscles with just a set of dumbels.

 

 

 

MrPez, choose your worlds more wisely lol: "but its a waste of life to count calories and carbs all day long. "

 

 

 

it only takes 8 to 17 minutes to count calories. Thats not near all day long -.-

 

 

 

"all day long" is an expression not meant to be taken literally. take a break from trying to impress football jocks to understand this.

 

 

 

seriously. my point was not that it takes all day to count calories but that his diet was needlessly strict. are you just looking to correct everyone that posts on this thread?

[Deiophobus]

I've actually been working out quite a lot (for me, at least) the last two weeks. It's mainly just in my personal fitness class, but compared to my normal laziness it's a big change :P

 

Today we only had 50 minutes because it's a Friday (block scheduling, hard to explain), so we did circuit workouts. I'm sure I'll get a pretentious response saying that whatever I did was completely wrong, and how you can't possibly get a good workout in 50 minutes, but I just wanted to share.