mazpr

iTrader: (1)

I got my own setup on the garage, a bench I got for free when a neighbor bought a new set. Plenty of weights donated overtime thanks to Craigslist free classifieds.

At work there is a good gym, but the P90X cannot be done.

I agree with Koto, its a pain when you go to the gym, the thing I hate the must is nasty *** equipment. Got to be using the damn sanitizer spray, and to make it worst people dont put the weights back on the racks.

l_bader

When eating a high protein diet, hydration is the most efficient means to avoid kidney issues. - Taking a page from the military, if you aren't pissing clear, you aren't drinking enough...

General rule of thumb is 1 gram of protien per pound of body mass to *maintain* body weight while in a training routine. You need more (1.1 to 1.5) if you want to *gain*. - Keeping in mind, YMMV depending upon your body type. (Endomorph, Exomorph, etc...)


Make small, but effective, changes to your diet that you will maintain. Keep tuning your diet until you are eating the way you should (not necessarily the way you want to). Allow yourself some guilty pleasures, but keep them in check. But for any real improvements, much less long term, you have to be disciplined and consistent. - It really is a life-style choice.

For example, I dropped nearly 2,000 calories a day from my diet from switching from "regular" sodas to diet sodas. Then increased my water intake to further reduce the number of sodas I consumed each day.

Another example, I emptied the M&Ms from the candy jars on my desks (one at home, one at the office) and replaced them with cocoa covered dry roasted almonds. This led not only to a reduction in weight and fat intake, but also lower my cholesteral.

One last component not covered, stretching. Do so before and after you exercise. However, be careful when streching after you train; the muscles are already weakened, you don't want to cause unwanted tearing or injuries.

- L

FRT_Fun

iTrader: (19)

Get this:

chpmnsws6

iTrader: (12)

You just pointed out my two GREATEST pet peeves. Most people do put the weights back, but a select few with poor gym etiquette who decide to leave the gym a wreck (Typically the billy badass kids still in HS) ruin it for all of us. I also make it a habit to sanitize before and after on each machine. You never know what the person before you is carrying, and not doing so after wards is again, horrible gym etiquette.

Speaking of nutrition- Don't forget to eat your carbs. Protein is a poor source of energy. If your running at 160+ BPM and coming near muscle failure for the 30-45 minute duration of you gym experience, your burning off a lot of it.

Faeflora

iTrader: (2)

FWIW I do kettlebell along with some dumbbells for chest once a week. And do MMA and also run about 10 miles a week. Currently am 5'11" and 166lbs and around 10% body fat. I like kettbells because they are good for strength and also keep my cardio strong. Plus the dynamic movements are a lot more fun to me than static dumbbell exercises.

I wouldn't say that a kettlebell is a substitute for a pullup bar but it can get you good results- looks, strength, power.

And as for diet, I don't think it really matters that much except don't eat crappy stuff and count your damn calories. Protein is overrated. I have had more success with a diet with some nut protein and lots of fat and complex carbs than a diet with 250 grams of protein a day.

miataspeed2005

iTrader: (3)

Or you could man up and do them sideways like me

Faeflora

iTrader: (2)

Yah well if you can do a ******* flag then you have some serious skullcrushing strength. I've wanted to be able to do that type of **** for years. I still can't even do a muscle up.

How tall are you and how much do you weigh?

miataspeed2005

iTrader: (3)

5'11" 222lbs

mazpr

iTrader: (1)

I am 5'8", 170, got plenty of cardio punch whenever i match up with wannabe cyclists, but doing a week of P90X gave me the wake up call.

That is very impressive, on the same token, I bet you cant man up to 4 hours of road cycling.

That is why I am working out core body to have overall power.

Faeflora

iTrader: (2)

At what weight were you able to do a flag or other serious benchmark gymnastic type strength moves/exercises?

Also, what can you deadlift/squat/bench/curl etc? Can you planche?

This is really good information to know. I thought that I would need to put a LOT more muscle on in order to have good enough power to height ratio and this confirms it. Most people who can do that type of stuff are a lot shorter and they don't need as much muscle (in weight) to move their bones around. I was planning to try to get up to 190lbs or so with 8% body fat but I guess I need to aim a lot higher.

miataspeed2005

iTrader: (3)

Honestly I just tryed it the other day and it was very hard to do, it's a total different muscle strength. As for lifting I haven't maxed out in a while but these are the weights I do 8-10 reps
Bench 365lbs 8-10 reps
Squat 315lbs 8-10 reps
Deadlift 365lbs 8-10 reps
Shoulder press 120lbs dumbbells 8 reps
Curl 50lbs dumbbells 8-10 reps

magnamx-5

iTrader: (7)

the door bar i have currently works just fine if your door frames are more than 5 inches thick it might not fit properly though just fyi.

Miataspeed has laid out a winner of a plan. 8% bodyfat lol you need to get down to atleast 5-6 before you can be able to do **** like a flag etc. The bottom line if is, work hard eat plenty of protien and good carbs and eventualy it will all pay off. ( i cant stress the eat plenty part enough, 5k+ calories are needed or your progress will be very slow and otherwise normal)
oh and dips pwn pull ups for upper body work out with just body weight, but they still score 2nd to hand stand pushups in my book.

chpmnsws6

iTrader: (12)

MS2005- You remind me of this guy-



In short- impressive!

fmowry

iTrader: (8)

Man, where to start on this bullshit. Bodyfat % has nothing to do with being able to do a strength exercise. Anything relative fit will work. These are core strength moves. Most people at 5-6% bodyfat are probably dehydrated and/or cutting so they'll be at a disadvantage off the bat. I can pretty much guarantee someone under 200 lbs eating 5k+ calories ain't hitting 5-6% bodyfat unless they're getting some serious PED help.

Dips and pullups are working totally different muscle groups so one isn't better than the other. You're talking tris/chest vs lats/back/bis.

That's like saying curls are much better than calf presses.

Frank

Faeflora

iTrader: (2)

Right. It is possible though to maintain a low bodyfat like that. One thing I've noticed is that after your body stays in a certain bodyfat % or strength range for a while, like over a month, it's pretty easy to maintain that state. It's difficult though to change out of that state be it gains or losses.

5000 calories really is a lot. You had better be working out like a slave or else you will mostly put on fat. I did a diet just like that which included the aforementioned 250g of protein and I gained about 35lbs in 2 months. Unfortunately, about 20lbs of that was fat and then it took me about 6 months to get rid of the fat. No good.

miataspeed2005

iTrader: (3)

I say I'm around 8-9% BF, I used to be 5-6% BF back in the day but I was dehydrated and it's really not a place you want to be. I do agree that once your BF is low, it is easy to maintain it. I eat pie, candy and junk through out the day (with healthy food as well) and still have a six pack.

Braineack

iTrader: (62)

I went to the gym yesterday, I listened to Marylin Manson while I pumped **** up all while watching the cowboys get pwnt.

y8s

iTrader: (8)

Braineack is on the y8s fitness plan. He pays less than 70 cents a day to go to a gym AND gets to take me along for free!

We hit all major muscle groups in three visits a week with some light cardio afterwards. We aim for 6-10 reps x 3 sets for each exercise. Sometimes we do more than one exercise per muscle group.

How do we look so far?

Braineack

iTrader: (62)

I get sorta turned on when I wash my calves as of late...

Faeflora

iTrader: (2)

Whee if anyone cares I did 450 kettlebell reps yesterday

one 53lb kettlebell:

30 swings
30 cleans
30 swings
30 cleans
30 walking swings
30 cleans
30 one arm swings
30 one arm side swings
30 walking swings
30 pass arounds (pass around the body in a circle)
30 walking swings
30 two arm side swings
30 leg pass throughs
30 side swings
30 pass arounds

That was mostly a bicep and core workout. The side swings and pass arounds are really good for abs/lats/back stability and strength.

Then I got on the treadmill and walked two tenths of a mile in flip flops.