Pittspeed Fitness & Nutrition thread update:

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501

here are a some basics for anyone trying to put on some size

DIET for 17-25 Year Old people

1.) Consume 25 calories per day per pound of bodyweight (i.e. a 200 lb man will consume 5000 calories per day).
2.) Eat four meals per day combined with two shakes (one shake between meals two and three, and one right before bed).
3.) Calorie content of your meals should be heaviest in the morning and taper down throughout the day.
4.) Your macronutrient consumption should be 32/40/28 (percent protein, carbohydrates, and fats respectively).
5.) Avoid overly processed foods and refined sugars.

Adults

My recommendations for adults will parallel that of young adults with two notable exceptions. First, adults will have markedly slower metabolisms as a rule, thus I recommend they consume 19 calories per pound of bodyweight. Adults will also find that as they age they become poorer at absorbing nutrients. This makes increased protein ingestion as a percentage of one’s diet a requisite for adults. I recommend a macronutrient breakdown of 35/40/25 for protein, carbohydrates, and fats respectively.

502

that is not true. its a good guideline to start with, but adults have a higher metabolic rate then young people. when you work out, diet, cardio, you are training your metabolism, and with time, it increases. young people are believed to have a higher rate, but that is because your body grows until 25. that is why they burn so many more calories. most professional bodybuilders, powerlifters, fitness women, etc are all in the late 20’s early 30’s range. did you ever see how fast a bodybuilder(even natural) can drop weight for a show? they can lose around 5-7lbs per week, for about a month. im not knocking what you posted, it has some good points, but overall, the more seasoned you are in the weight room/gym/exercise, you will have a higher metabolism…

503

I agree 100%…I posted it as a starting point…the article I got it from stated that as well…good points though

504

If anyone wants a downloaded version of Dinosaur Bodyweight I can e-mail a downloaded version to them

here is a link to what it is about

http://www.brookskubik.com/dinosaur_bodyweight_training.html

The version I have is 8 megs which is 100 pages…there is a full version 24 megs here

http://www.megaupload.com/?d=SZEAT8ZQ

505

Interesting…

There seem to be several programs like this. Matt Furey’s Combat Conditioning also uses no weights. Largely body weight exercises and calisthenics.

People have figured out the gymnasts and sprinters are pretty cut, ripped, and chiseled. They combine exercises that train both the fast twitch, fast fatigue muscle fibers and the type b muscle fibers that are slow fatigue.

Marathon runners are never ripped and chiseled as a general rule and observation. They are thin and have great cardiovascular, but not ripped.

As a general rule, there are less fast fatigue muscle fibers and they are more difficult to train and are very commonly overlooked and never trained.

506

An interesting thing that I just read recently talked about stretching. Dynamic stretching involves movements that stretch the muscles like rotating the arms in circles. Static stretching is where the muscles are held in place.

The article stated that static stretching BEFORE a workout can actually cause muscular fatigue before even working out and lessen the effects of the workout.

Dynamic stretching should be performed before and during workouts and static stretching afterward to help clear lactic acid buildup.

Thoughts on stretching?

507

I have yet to read it…i read some reviews and it seems to be a proven routine/thoery…I figured if people can benefit from it then why not post it up. I am going to print it out today and read it this weekend.

508

I want to buy this book or to try to find a free downlaod…it is more geared towards a natural bodybuilding approach

509

Just ordered it yesterday…

510

I browsed through the Brooks Kubrick stuff. He mentions training with Matt Furey, who as I mentioned has a similar body weight approach. I tried to rip the DVDs when i borrowed them, I will see if I still have them somewhere for you to check out.

There is some good stuff in there. You really don’t need any expensive equipement either. Some ropes, a few stability balls, and a floor.

511

Its cool man you dont have to go throught he trouble…I just thought other people would want to check this out.

512

Went out to G&G fitness fitness to try and find some 1lb weights last night. They didn’t have any…so I looked around. Their stuff is all super nice and high quality. I saw this crazy bench and want it now. It was called the “Pro Spot”. The bar was suspended by cables and when you dropped it the cables would catch the bar. you didnt need to rack the weight at all. If I had $1400 I would have bought it. It was kinda funny I was playing with it trying to figure it out and the salesman came over. The bar had 135 on it and I just got done curling it up…he said drop the bar and see what happens. Mentally I couldn’t just drop the bar no matter how hard I tried to make myself. I brought th e bar back down and dropped it, sure enough the cables caught it right away. Here is a link to check it out.

http://www.livefit.com/showroom_internal.php?action=viewBrands&id=20&nav=Free+Weight+Machines

and a pic

http://www.livefit.com/images/products/1042582608.jpg

513

i was never a big fan of universal gyms. I sold them at Dick’s for a while and people bought them like crazy. I guess whatever means it takes to get your workout is better than nothing.

514

yeah, if it is going to get you to lift more, go for it… but for $1400, you can buy a lot of weights, benches, etc…honestly, g&g, ranierie’s, nordictrack, all of those palces, there stuff is nice, but its not commercial grade. it will detoritate really quick. i’ll ask my buddy who i lift with, he knows where you can used gym equipment. that is the way to go in my opinion. used commercial gym equipment is >then anything you get from a store…

515

Now I have a cheaper bench I got from Dick’s a few years ago…What I really want to do is get a squat rack so I can do everything in…but that all will have to wait for after the wedding. I just liked how that system was safer than a squat rack…as soon as you dropped the bar it was caught by the cables…and it was not like a machine…I don’t like too many machines at all but this was more like free weights. I agree for $1,400 I could get a lot more stuff…but I just thought it was a pretty neat bench

516

so its been a very long time since i posted in here.

I recently got back into working out again after almost a 4 month layoff. I was having trouble balancing school and working out so… ya.

I just joined a gym called Body Systems in imperial. Its honestly about a stone throw from my house so the convenience is huge. Ive went 4 out of the past 5 days! i would have been there all 5 days but i didnt have a body part that wasnt sore to lift. haha.

I lost a nice chunk of mass and gained some fat over those months off! i guess thats what binge drinking and eating like shit will do to you. So my main priority is to get that size back while my metabolism is still kinda sluggish. Its much easier to build mass when your have a slow metabolism, you just have to keep a fairly clean diet to avoid excess fat gain!

After a week of a clean diet and exercise i feel better than i have in the past 6 months. i have energy and i wake up much easier. im so glad that i motivated myself to get back into a routine!

so enough rambling. ill post my workout and my supplement stack!

Monday - Chest/Bis

DB Press 4x8
Incline DB press 4x8
Flyes 3x8
Cable X’over 2x12

Curls(Straight BB or DB) 3x8
Close EZ curls 3x8

Tuesday - Legs

Leg Curls 4x10
Leg Ext 4x10
Leg Press 4x12
Squats 4x12
Stiff Legged Deadlifts 4x12

Thursday -Back/Calves

Barbell Shrugs(Front + Rear) 3x10
Upright Rows 3x10
BB Rows 3x10
T-Bar 3x10
DB One Arm Row 3x10
Low Pulls 3x10

Friday Sholders/Tris

Military 3x10
Side/Front/Rear Raises 3x10

Dips 3xAMP
Skull Crushers 3x10
Pushdowns 3x10

Supplements

Of course im taking multi-vitamin, GNC Ultra Mega GOLD to be exact. Also a high quality whey protein supplement, Optimum Nutrition 100% Whey

Now for the others “goodies”

I have read that many people dont believe the hype of Nitric Oxide products. I personally believe NO products work for me so use them. I planned on using Nitrix by BSN but i was talked into trying MuscleTECH’s new NANOX9. Im always fairly adventurous when it comes to new products so i figured what the hell. Even though i have always been very skeptical of MuscleTECH the employee at supplement central said than many guys loved the stuff. so thats the first supplement.

The second is SCI-FIT Kre-Alkalyn Powder.

Lastly Optimum BCAA 5000 Unflavored Powder. I am a morning exercise enthusiast so that dictates the need of the BCAAs. I dont have ample time to eat a meal prior to my workout so i need them to pull me out of a catabolic state before i workout.

Preworkout
3 NANOX9 Tablets.
i wait a few minutes to get the tablets absorbed then,

1 Gram of the Kre-Alkalyn Powder
1 Serving BCAAs

Mixed in Water and Drank immediately

then off to the gym.

Post Workout
I have been using a RTD drink(ABB MRP Force RTD) at the gym because i got 40 dollars in free drinks for referring a friend to my gym. Im not exactly sure what im going to do after i use the 40 dollars in drinks up, i might just continue to buy one after each workout. I dont think 3 Dollars for a post workout drink is that bad!

well theres my plan.
Jimmy

517

don’t even bother giving suppplement advice, i tried, it doesn’t get you anywhere…

518

I would drop the upright rows…they do more wrong than good. As for the NO products from what I have read all they are good for is a good pump and will not do anything more than that. So Creatine and dextrose is way cheaper and better. If you buy bulk L-arginine powder, or buy the L-arginine/ L-ornithine capsule it will do the same thing for 1/4th the price…but to me a little pump after my workout isn’t too important. There is an article on testosteronenation.com about it that is pretty interesting.

http://www.t-nation.com/readTopic.do?id=556124
http://www.t-nation.com/readTopic.do?id=556939

519

i have always done upright rows as part of my routines. They never have had a negative effect on my shoulders. I generally keep the weight slightly low when i perform them. I still like to power clean every now and then so the upright rows help keep my shoulders flexible.

Great articles but those articles are the type of thing im talking about. I have read just as compelling articles about the value of NO2. However wether im right or wrong in the end, i dont think paying 40 dollars for the placebo effect is that bad. If taking something worthless increases my mental capacity to increase the work i can do then its worth it.

Jimmy

520

I have heard too many bad things about upright rows…it may take years for you to feel the effect. I do love power cleans and clean & presses.

I like the articles…but I agree to try it and see if you like it then then that is all what matters. Maybe try making it yourself first and trying to save some $$.