just youtube Reverse grip Triceps pushdown
wanna be sure. if we do that, are we supposed to lean our body bit ?

Might be taking a rest from weights save for arms and legs and back till july

injury in front delts of both sides is hamperimg chest and shoulder workouts.

Now focusing on yoga and unaffected areas

How significant is the strength loss u think if i rest from shoulder n chest til july?

you can lean if you want. i personally lean my torso a bit so i can stablize the weight easier, especially if you're using a relatively heavy stack.
ive seen people put on foot in front of the other, some dont even lean.
try different positions and see which one you like best.
dont do that quarter rep crap though.

Depends, really. If you're like me, 2 months off training would probably leave me at 20-30% lower poundages.

Just my gathering my thoughts here after browsing through V1 and V2 of this thread (because I am seraching for Eph as well ):

Meals
Portions:
1 protein portion, 1 LGI Carb portion, 1 Vegs/Fruits Portion. (of course stay off starchy LGI carb on the 4th meal and onwards) for 5meal folks.

Supplements
First pre-meal supps: Fat Burners
Post First meal: BCAA's
Between Meals, Pre-meal supps: Multi Vites, EFA's, CLA's
Pre-pre workout: Protein Shake, L Carnitines
Preworkout: Fatburners (ECY, ECA if you can get hold of them) or w/e in your bag. ... & Other matrices (or a loud banging car stereo will do too)
Intraworkout (creatine now or creatine after... or creatine before? much debate)
Post workout: Hydrolised or Isolates, or regular Protein Shake & HGI Carbs (sweet fruits, mashed potatoes etc.) portion.

Proteins
High Caloric (Gainers): For bulking, those going through growth spurt while doing high intensity training
Low or Zero carb Proteins: For normal protein replacement, supplements
Hydrolised whey or Isolates: Broken down proteins for Fast absorbing, great for post intensive training recovery.
Casein: Slow acid release (great for replacing last meal of the day, and before sleep)
Protein requirements: 1-1.5g of protein for every lbs of lean body weight (current, not goal.)
1kg = 2.2lbs

Food
Whole & *raw: Eat as close to the original condition as possible (but not always raw)
*Shopping for food: The good stuff is normally on the edges of the supermarket/groceries. The bad stuff (maggi, snacks are in the middle)
Eating clean: Whole Foods, No processed foods (most highly processed foods can be identified with hard-to-recognize words in the ingredients, or contains Corn Syrup.) Fried chicken bad? just peel off the breading & skin. Or Chicken Horfun bad? ... well I'd choose life when it comes along, but I'd still call this a cheat meal.
*Salt: Cut out as much salt as possible
*Oils: Cut out as much oils as possible (you will need instead, EFA's for necessary body functions)
*Carbs: Low Gly Index or High Gly Index, Know when & which to take, and Know what food contains which.
*Fruit Juice myths: Eat whole fruits. If Juiced, ensure the fibrous part of the fruit is also part of the juice.
Plain juicer juiced juices (wow.. wtf did I just did there???) contains vitamins and very high content of Fructose sugar, which is not ideal during night time before beds.

Workout when injured
Serious injury (don't bother, just rest)
Recovering (Band exercises if not very mobile)
Freshly recovered (60% or lower of previous intensity for first 1-2weeks)
Physio recovery: Bands and other contraptions, see specialists recommendations.

General workout patterns
Chest (4exercises) Triceps(3)
Shoulder, Calves, Abs,
Back(4) Biceps(3)
Legs or Compounds

Body building; aesthetics vs functional
Also known as; Mr. Olympia, IBBF vs Cross fit, 100m sprints, Competitive Swimming, Golf, mma etc.

Characteristics of aesthetically pleasing muscular body:
Static muscles, well defined & cut, Proportional, Dry (during competition), normally less than 10% body fat for "the-look."

Characteristics of functional muscle body:
Oxygen efficient tissue, low storage or rather fast release of lacs, resilient, may-be disproportionate, core intensive, may maintain up to 14% body fat. Did i say most sports are very focus on core?

Body types
Ectomorphs, Endomorphs, and Ideally, Mesomorphs.
Ecto -Lean, stick figures, hard to gain muscle
Endo- Round easy to put on weight.
Meso- ie. Medium Rare... Just nice



Types of trendy workouts/fads/regimes/programs

P90X, Insanity, Asylum - balanced and speedy fat loss due to high intensity cardio in-workout. These are very popular as they are tailored to be in between Bodybuilding, fat Burning & Strength.
Method:
Build muscle via resistance (muscle assists in eating up calories even while you sleep)
Cardio (burn calorie & increase oxygen efficiency) *Note, without proper supps / food, body may be catabolic.
- Notice cardio workouts may be other than the treadmill, jog or a walk. These are common because those I mentioned requires leg work. Leg carries the most muscle and when they work, they burn out calories and sap your energy very fast.
Plyometrics/Crossfitting: To increase strength, bursts & agility.
Core work: To increase general fitness & stability.

An idea and its conundrum: To do a weight training only resting 30s or less in between sets and resting 1.30m between exercises. Or, while resting, do some body weight movements ie, run on spot, stepping up ladder (for 3-5minutes), this will indirectly have a cardio workout in your weight training.

The thing though: you'd be tired and wont be able to max out on heavy weights to pump for bigger muscle.

----> pick one or the other brah. To lose weight and build some muscle, this is the best route. Otherwise, just take rest and pump heavy weights for large muscle building, and of course reps and smaller movements for cutting. And don't forget your diuretics when getting ready for competition.

Muscles: Mr. Olympia
Model/Aesthetics: IBBF
Athletic: Join a sport like Swimming/Gymnastics or enlist in the Fire Brigade, Army, Navy. (I can see some chuckles here... )

Prior fads:
Belly dancing classes
Pole dancing classes

Latest craze: Cross Fit Training. (Popular due to team events, this provide great group support and commitment)


Also, the darkside of bodybuilding: Steroids
Movie stars, entertainers, and the like has reasons to take them due to the requirement for the job. But they also pay alot to have a physician monitor their blood work and prevent any serious injury to their body organs. And of course to monitor the dosage as required.

In-trend HGH steroids:

Gateway: Pro Testosterones.
Beginners: Anavar, Winstrol & with or w/o PCT.
Pro cycles: Testosterones cycle, HGH IGF-1 with PCT & Bloodworks check.
Inter & Advance: Stacking with either Trenbolone or D-anabol (Dbol).

Oral vs Intra Muscular
Oral = Liver problems
Intra Muscular = Sanitary Problems (ie, place have to be clean) & not afraid of needles (self inject, or unless you have a helper)

Not all HGH is bad, matter of fact roids are discovered to save lives.

Not going further on this long topic of roids.

- -

That about sums up my thought on this subject. It's been a long long road for me


- ### -

This post has been edited by anthony2211: May 12 2013, 04:19 AM

I'm in need of help
You can say that i'm desperate in gaining muscle mass
I've been bulking for at least 3-4 months already
And my weight has increase to AVERAGE 2kgs which is very extremely little, well thats what the people in the gym told me
My diet and workout plan
https://forum.lowyat.net/index.php?showtopi...&#entry60311605
Feedbacks needed, thanks! Slow bulking makes me feel like giving up and cut, but at the same time you feel like bulking all the way and cut in the end
Thanks guys!

you only listed out your protein

calorie is the main concern whether you gain weight or lose weight

i see you've get enough protein

probly can get some dessert such as ice cream or cookies after meals on top of your current meal plans

theres a couple hundred calories which is enough for a lean bulk given you're already gaining 2kg over 3months for current diet plan

dont go all out bulking, i once think that bulking is hard, so i go retard and bulk at 2~3kg a month, end up with 18%bf

after i started cutting, i realised to maintain strength and endurance during a cut is much harder

It seems that the only macro nutrition that you've calculate is protein. Where is the carb and fats? How much is the total calorie taken each day? Seems like you missed quite a lot of things there.

For bulking, calorie in > calorie out but I think you should know that right?

I try to eat as clean as possible, clean bulking but results very slow. Is my carbs intake too low?

yeah. Is my carbs intake too low? I always skip carbs at night cause i dont need the 'energy'.

clean bulking isnt about eating clean food such as wholegrain, clean bulking means eating at around 20% calorie surplus, or some people say 500 calorie surplus

exactly!

ah.. i see

But to be honest with u, clean bulking, erm, other than on the cyber world, I have never seen anyone being super clean when bulk, even the elites. They have their techniques of eating though

Brother, you are 19yrs old. You do not have to worry too much (read worry, but dont over do it) about clean bulking. There are so many other factors effecting your lean muscle gains. most of the time, your abundant hormones, testosterones will take care of your body.

1. Are you hitting the right amount of weights at the right intensity? If you are not exhausting yourself, you may not able to absorb the stuff you put into your body. You need to exhaust your body a bit to create a sponge effect. Otherwise, you may be just pooping and pissing it all out. This is one of the reason people starting out needs to hire a good trainer.

2. You, could be a hard gainer. *some say

3. Are you getting your amount of proteins correctly? What is your weight? The amount of protein you need is minimum of 1g to the optimum level of 1.5g per lbs of your lean body weight. To calculate an example:

75kg * 2.2(conversion constant) = 165lbs
Body fat %: 19.8%
Lean body weight = 165 * 80.2% = 132lbs.

Protein required is recommended to be in the range of 132g to 198g of Protein.

Your meal seems to be hitting the right amount. Looks like you are already generally taking the amount in between. Thus, you can still take it up a little and hit closer to 200g. BUT you have to hit it consistently, So, I'd planned to hit slightly over often than not. There are no strong indication if 3meals vs 5meals for muscle gaining and tales of 30g of Protein per sitting is still to be proven. More info here of how you can manage your proteins: http://www.liftbigeatbig.com/2011/10/prote...f-30-grams.html There are more answers on bodybuilding.com but better to spend your time cooking/lifting.

4. Depending how intense you are hitting your training your caloric requirement is:

Base caloric: 1800
Activity constant: 1.8 (this is where your intensity/frequency of your training affects)
~ 3240kCal

Calories per gram of the three major nutrients:
Protein - 4 calories per gram
Carbohydrates - 4 calories per gram
Fat - 9 calories per gram

So say you are hitting 200g of protein, that covers 800 kCal
That leaves 2440kCal from your carb and your fats.

As you can see, fats are a great and easy way to pack on calories, but watch out for trans fats.


5. You can skip carbs for the last meal of the day; but a casein shake would be great before you sleep.

6. Are you getting your 7-8 hours of sleep? You need them.


Last but not least, I've see that your log only posted 5-days worth of program. Lets be real, it will take longer than that to see any tangible results brother.



--

I hope that helps. Track your diet, and then up it to see any changes. Track your workout (your weights/resistance) and then up it to see any changes. Track your body composition (not just the weight, but lean mass) changes against those 2 factors.

This post has been edited by anthony2211: May 14 2013, 03:31 AM

Darklight79 would say 'you wash your samwich too'?

Jokes aside, as per above reply about clean bulk, it's not the type of food. It's the amount of calorie surplus. 20% extra max for clean, more than that is dirty. Heck, you can eat chicken breast all day long but if you eat that and it makes your calorie surplus to 1K, what would that call? clean dirty bulk? Haha

Anthony do explain it thorough about the requirement needed to bulk successfully.

Tried doing barbell deadlift
noticed that my thighs are sore this morning as compared to my back
i tot it is aimed for the back muscle.
is it normal?

Anyone here eat Poptarts as post workout meal?

guys, my whey protein is contaminated with mouse poop. what is other uses of whey protein so i will not waste it. eg. feed pet, use as cement plaster, as fertilizer and etc.

I hilang diri from this thread and automatically lost my momentum and skipped the gym for some time and I've lost all my strength! zzzzz... time to jump start again.