Good daily workout tips?

[billabongcr 5,000+ posts]

oh and to the OP don't kill your kidneys thinking you can pack in all the protein you can.

ill prob keep it at 2-3 protien shakes/day

 

[azbass 5,000+ posts]

you should probably talk to a pro

 

[billabongcr 5,000+ posts]

so, the first 2 nights i did my curl reps, did about 100-140 curls each day. even after 2 days i noticed alittle figure change in my arms. not much, but some. and last night started to up the weight. yall will prob laugh, but i was doing reps of 15 lbs(thats when i was doin the 100-140 curls/day). and when i bumped up the weight last night i was curlin 20lbs. did 3 sets of 15, and a few extras. today it feels like my bicepts are in knots. so i figure its workin. they are still sore right now, so i figured since im just startin out id rest today (plus i have a huge math test tomorrow, and needed to study).

i started cuttin back on my food. im not down to the set schedule, but i started tryin to eat less. its hard to train yourself. both saturday and sunday i ate at subway, one of those feast subs. only had like 3 kitcat bars, but drank like a pirate over the weekend. other than booze i mostly drank water, and i believe the only soda i drank was about 8oz of gingerale with some crown, and 8oz of coke with some captain. but that was it for the soda. tried to stay away from it. are juices ok? i overdid with the beer keg tho.

other than that, tomorrow im gunna hit the gym and bump up all my weights from what i would have normally done, with pushups inbetween machines. any other suggestions?

 

[plushDJ 10+ year member]

so...did anyone mention steroids??? Great stuff, I recommend them.

 

[billabongcr 5,000+ posts]

so...did anyone mention steroids??? Great stuff, I recommend them.

slap yourself and save us the trouble of making fun of you

 

[perfecxionX 10+ year member]

wow man. whether your trying to build mass or lose fat that diet is laughable. doesnt seem to show any though or planning whatsoever. can i ask why you ignored my advice?

 

[plushDJ 10+ year member]

I know I'm just joking. So as mentioned before diet is probably 80% of results. High protein and seeing as you're not looking to get uber big use a medium carb and low fat diet. Lots of chicken breast, pork is awesome too (not bacon but pork chops), protein shakes, all that fun stuff. Try to keep your calories under 2000 a day, no sweets ( I saw you keep your diet good) or empty calories ie. pops, candy, junk food, none of it. Eat about 5-6 meals a day with a casein shake before bed so your body has a slow burning protein being used while you sleep.

I saw you did 100 curls?? Why?? Use moderate weight and 4 sets of 8-12 reps. If you overtrain your muscles you can actually go into atrophy instead of hypertrophy (you get smaller instead of bigger). You wanted a bigger chest too right?? Again, 4 sets x8-12 reps per exercise. The chest is a weird muscle group. You can't just do benches and expect results. The pectoral muscle is connected directly to the delts so one thing you have to do is get stronger shoulders in addition to working the chest for a better bench.

Probably the best thing I can recommend is go out and pick up some Muscle and Fitness magazines. Not Flex or Muscular Development(these mags are way too hardcore for beginners) but MUSCLE AND FITNESS. It's the best thing you can do, they're just packed full of everything you need to know from beginner to advanced techniques. I've been reading it for about 4 years and after following tips in there I've put one over 35 pounds of muscle, keep a sub 6% bodyfat and am in the best shape of my life. Knowledge is key bro, get the magazine.

 

[duece212 5,000+ posts]

wow man. whether your trying to build mass or lose fat that diet is laughable. doesnt seem to show any though or planning whatsoever. can i ask why you ignored my advice?

wow...not reading the entire thread to find..."your advice"...but ****, high on yourself much?

 

[billabongcr 5,000+ posts]

that was just the weekend, bad i know, just kindof got caught up in it.

today all ive had has been, a home made sausage egg and cheese on and english muffin for breakfast, peanut butter and banana sandwhich when i got home from classes, and a plain hamburger for dinner. was gunna hit the gym, but got to studying and now im looking at the clock, and which how little material ive covered..i need to stay on it for my test tomorrow. so ill pick up with the weights tomorrow, and i figured since i was sore anyways, yall empasized resting pretty heavily if your sore.

 

[perfecxionX 10+ year member]

wow...not reading the entire thread to find..."your advice"...but ****, high on yourself much?

point taken.

 

[plushDJ 10+ year member]

that was just the weekend, bad i know, just kindof got caught up in it.
today all ive had has been, a home made sausage egg and cheese on and english muffin for breakfast, peanut butter and banana sandwhich when i got home from classes, and a plain hamburger for dinner. was gunna hit the gym, but got to studying and now im looking at the clock, and which how little material ive covered..i need to stay on it for my test tomorrow. so ill pick up with the weights tomorrow, and i figured since i was sore anyways, yall empasized resting pretty heavily if your sore.

That's all you ate? Dude, try to fit in two more "snacks". I even do protein bars as something quick between meals. Every gram of the shit counts so I try to take in about 30 grams every 2.5 hours

 

[billabongcr 5,000+ posts]

I know I'm just joking. So as mentioned before diet is probably 80% of results. High protein and seeing as you're not looking to get uber big use a medium carb and low fat diet. Lots of chicken breast, pork is awesome too (not bacon but pork chops), protein shakes, all that fun stuff. Try to keep your calories under 2000 a day, no sweets ( I saw you keep your diet good) or empty calories ie. pops, candy, junk food, none of it. Eat about 5-6 meals a day with a casein shake before bed so your body has a slow burning protein being used while you sleep.
I saw you did 100 curls?? Why?? Use moderate weight and 4 sets of 8-12 reps. If you overtrain your muscles you can actually go into atrophy instead of hypertrophy (you get smaller instead of bigger). You wanted a bigger chest too right?? Again, 4 sets x8-12 reps per exercise. The chest is a weird muscle group. You can't just do benches and expect results. The pectoral muscle is connected directly to the delts so one thing you have to do is get stronger shoulders in addition to working the chest for a better bench.

Probably the best thing I can recommend is go out and pick up some Muscle and Fitness magazines. Not Flex or Muscular Development(these mags are way too hardcore for beginners) but MUSCLE AND FITNESS. It's the best thing you can do, they're just packed full of everything you need to know from beginner to advanced techniques. I've been reading it for about 4 years and after following tips in there I've put one over 35 pounds of muscle, keep a sub 6% bodyfat and am in the best shape of my life. Knowledge is key bro, get the magazine.

im tryin to cut out the sweets and sodas for sure. only sweets i really ever have is on the weekends at work. thats hte only time they are availiable to me. and soda im trying to hardest to stay away from. and when i get to class and im absolutely dragging ***, ill have an energy drink as a last resort. but i have to do it if im not awake by 10, cuz if im not, i dont wake up and i dont get shit done.

when im at the gym im pretty good about working everything. i used to just do moderate weight(for me that is), id work everything real good. the next day i wouldnt feel sore or anything of the such, and in the last few days have been looking into getting bigger. so im on my way..hopefully.

oh yes, someone on here was nice enough to send me a TON of information on muscle building, diet/food, exersice..ect. im still working my ay through it buz it was a ton of info, but im learning alot. your right, knowledge is key.

 

[billabongcr 5,000+ posts]

wow...not reading the entire thread to find..."your advice"...but ****, high on yourself much?

hes stayin on my ***. its a good thing.

 

[billabongcr 5,000+ posts]

That's all you ate? Dude, try to fit in two more "snacks". I even do protein bars as something quick between meals. Every gram of the shit counts so I try to take in about 30 grams every 2.5 hours

good deal. i usually make myself a protien shake after dinner too as my "dessert".

 

[perfecxionX 10+ year member]

if your goal is fat loss, try reading this:

http://www.ironaddicts.com/forums/showthread.php?t=3398