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<blockquote data-quote="DidUHearThat?" data-source="post: 6734835" data-attributes="member: 594758">Then you&#039;re doing it wrong.&nbsp; You&#039;ve only been consistent for 3 weeks, then you&#039;re just beginning.&nbsp; You have to work harder, everyday.&nbsp; Aim for a 1 year plan, then another year, etc.&nbsp; Increase weights and work more muscle groups.&nbsp; Low reps, high weight. Once a week you should focus on breaking your previous max weight records for each muscle group. Throw a 25 lb on your back while doing thrusts.&nbsp; Work up to 35 lbs, then 45 lbs.&nbsp; Once a month do a &quot;burn&quot; of half your max weight and as many reps as you can.&nbsp; Break and repeat 3 times.&nbsp; It should &quot;burn&quot;. This actually causes slight damage, very sore and builds mass to rebuild.&nbsp; No more than once a month.&nbsp; Stretch as warm up and cool down.Focus on free wieghts and isometrics.&nbsp; Stay away from nautalis, treadmills, stairmaster, bike, etc.Eat fresh fruits, veggies, good cuts of beef, fish, etc.&nbsp; Sushi, beans, steak, rice, pasta, veggies, eggs, real fruit juices and whole grain breads. Fresh foods should be cooked and processed as little as possible.&nbsp; Raw foods is best.&nbsp; Eat what the hippies eat at the health food store/co-op do, just eat 3-4 times as much as they do.&nbsp; Drink lots of water.&nbsp; Stay away from fried foods, fat, pork and empty calories or processed foods like sugar, breaded deep fried foods, cream sauces, gravies, soda&#039;s, etc.I agree with L7runner, supplements and sport drinks are BS marketing and a waste of money and attention.&nbsp; Hard work and good food will get you where you need to be.&nbsp; There is nothing in those products you need that you can&#039;t get from a bowl of beans and rice and some fresh fruit.</blockquote>

[QUOTE="DidUHearThat?, post: 6734835, member: 594758"] Then you're doing it wrong. You've only been consistent for 3 weeks, then you're just beginning. You have to work harder, everyday. Aim for a 1 year plan, then another year, etc. Increase weights and work more muscle groups. Low reps, high weight. Once a week you should focus on breaking your previous max weight records for each muscle group. Throw a 25 lb on your back while doing thrusts. Work up to 35 lbs, then 45 lbs. Once a month do a "burn" of half your max weight and as many reps as you can. Break and repeat 3 times. It should "burn". This actually causes slight damage, very sore and builds mass to rebuild. No more than once a month. Stretch as warm up and cool down. Focus on free wieghts and isometrics. Stay away from nautalis, treadmills, stairmaster, bike, etc. Eat fresh fruits, veggies, good cuts of beef, fish, etc. Sushi, beans, steak, rice, pasta, veggies, eggs, real fruit juices and whole grain breads. Fresh foods should be cooked and processed as little as possible. Raw foods is best. Eat what the hippies eat at the health food store/co-op do, just eat 3-4 times as much as they do. Drink lots of water. Stay away from fried foods, fat, pork and empty calories or processed foods like sugar, breaded deep fried foods, cream sauces, gravies, soda's, etc. I agree with L7runner, supplements and sport drinks are BS marketing and a waste of money and attention. Hard work and good food will get you where you need to be. There is nothing in those products you need that you can't get from a bowl of beans and rice and some fresh fruit. [/QUOTE]

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