bodybuilding questions?

[Blackout]

Originally Posted by DrFeeIGood

Bob, this guy tried to argue with me about slow cardio, heres his thoughts (his responses have << >> around them)

Just how does SLOW cardio actually bypass the carbs and get to the SECOND source of energy (FAT)? EASY, in laymen terms... after a few minutes of doing consistent but slow paced cardio, the body will automatically switch over to the fat stores for energy, sparing the carbs. WHY? Because your not working at a high enough level that the body needs to use it's #1 source of energy (carbs), but it has to give you something to utilize for fuel... that "something" is FAT! This can only be achieved by getting to the fat burning stage... It's generally after about 10-15 minutes of cardio.


<<<<< Not bad until the last sentence. It's more like 30-45 minutes for most people to switch from burning carbs to burning fat. If you seriously think that 10-15 minutes at a 3mph treadmill or 65rpm rate is going to do it, keep dreaming. >>>>>



Can you exceed the 1 hour mark to burn even MORE fat? The answer is NO. Why? It seems like everything else pertaining to your bodies ability to conserve and store? That what actually happens in the post hour point, is that your body once again becomes aware that your going to extremes and attempts to conserve... this time the FAT.


<<<<< You seem to be unaware of the high-carb gels that distance runners consume on long runs of 1 hour and up, or the ones who take along a banana or dried fruit just for that reason, not to mention drinking Gatorade which has lots of carbs. >>>>>



Ever notice how many long distance runners although being skinny, seem to be soft?


<<<<< News flash: human flesh, when devoid of significant muscle mass, is SOFT. Unless you're a cadaver. In other words, SOFT does *not* necessarily = FAT. You'd be hard pressed to find any elite runners who have a spare tire around their waistlines. It makes me wonder if you even know what HIIT really is.

Applied to running, it's NOT about running for 60 minutes at say a 6:30 pace. It's more like 10 minutes at an easy 9:00 pace, then say five 3 minute intervals of say a 7:00 pace with 1 minute rests where you'd either walk or jog at a much slower pace, then 10 minutes cooldown slow jogging. Total workout time should be no more than 30-40 minutes tops.

Forcing your body to adjust to sudden bursts of intense exertion with short rests in between ramps up your metabolism not just during the workout, but AFTERWARDS...for at least a 24 hour period in fact. Higher metabolism + lower fat/calorie + adequate protein diet = weight loss + muscle retention/gain. >>>>>>>

Whats your opinion on this bob? by the way, the guy is 140lbs soaking wet and hes honestly trying to tell me slow cardio doesnt work

Apparently you did not explain or he did not grasp the concept of not having any carbs in your system to start the cardio or anytime during.

And as far as runners being skinny fat - use your eyes, not a science book. You want to look like a runner, do what they do. You wanna look like a bb, do what bb'ers do.

[scottmowry]

Originally Posted by Blackout

Apparently you did not explain or he did not grasp the concept of not having any carbs in your system to start the cardio or anytime during.

And as far as runners being skinny fat - use your eyes, not a science book. You want to look like a runner, do what they do. You wanna look like a bb, do what bb'ers do.

Well put...

[Pro Bob Chick]

Originally Posted by aquariustim

Hi,

I posted a thread , since 2 days but no response, I request again with regards to my problem:

For the last 4 to 5 sessions, I have been expereincing lesser pumps after my routine instead of feeling tight I feel weak & soft , i have made decent gains so far in my last 7 weeks;

secondly normally the next morning I feel good tight and dry but these days I feel small and squeezed in, Iam a bit worried, I have been at my current high intensity routine for 7 weeks now, resting just 1 day in the week and sticking hard to my high protien diet.

Appreciate if ny one could respond.

Cheers..

could be your diet, could be lack of carbs if you're getting ready for a show, could be lack of sleep, or a tougher work/ school schedule.....I would need a whole lot more info to make a educated guess

[Pro Bob Chick]

Originally Posted by Blackout

Apparently you did not explain or he did not grasp the concept of not having any carbs in your system to start the cardio or anytime during.

And as far as runners being skinny fat - use your eyes, not a science book. You want to look like a runner, do what they do. You wanna look like a bb, do what bb'ers do.

How would he have any knowledge of what a bodybuilder does?

Please...another "expert"...LOL

[Pro Bob Chick]

Originally Posted by BillabongVolcom

Bob, what do you think of Palumbo and Evan Centaponi's diet? Keto I believe it's called? 0 carbs in pre-contest but super high fat and high protein. Evan said the only carbs he has during pre-contest is from green veggies like spinach and peanuts.

Here's Evan's diet posted buy him..

"Here's what my diet looks like pre-contest:

Meal 1: 6 Whole eggs (Eggland's Best)

Meal 2: 1.5 scoops Universal Egg Protein, 1.5 Scoops Universal Specialized Protein for gaining lean Mass, 2 tbsp all natural peanut butter

Meal 3: 8 oz chicken, 2 cups green salad, 1/2 cup raw almonds

Meal 4: same as meal 2

Meal 5: 8 oz salmon, 2 cups green salad, 1tbsp olive oli

Meal 6: same as meals 2+4

This diet is a foundation. I use this diet year-round. The only thing that changes is that in the offseason, I add 1/2 cup of oatmeal to each shake and add 40-50g of carbs to the whole food meals. For carbs it can be oats, white rice, sweet potato. Whatever appeals to me aside from bread or sugars."

Just wanted to know your thoughts Chick. Centaponi also stated he never eats bread or pasta or anything like that. I also don't think he eats any dairy products as well, like you have stated also.

It works well for some, and not so good for others...depends on how your body responds to it....for Evans sake, I hope it does what he wants it to do.

Personally, I never liked the high fat diet...always seemed strange to me.

[Pro Bob Chick]

Originally Posted by cyclonemagnum

Bob, i have a question about preworkout meal.

I've heard people say don't throw in fats (mono & poly) in preworkout meal,
because FATS CAN LOWER YOUR TESTOSTERONE LEVEL and stuffs, which you DONT want when working out.

Is that true? Or is it just another bullsht?


I wonder what ur preworkout meal looks like?


thx bob...

Just more bull****....you couldn't eat enough food in one sitting to significantly lower your test levels...what you COULD lower, is your body's ability to get a good pump by eating a heavy meal too close to training time....don't need to be digesting when you should be training

[nads786]

Hey Bob

this might be a repeat question but i was wondering what is your primary tricep exercise

and what your opinion on close grip bench press is? Is it a redundant exercise given someone is pressing for chest and shoulders?

[aquariustim]

Originally Posted by Pro Bob Chick

could be your diet, could be lack of carbs if you're getting ready for a show, could be lack of sleep, or a tougher work/ school schedule.....I would need a whole lot more info to make a educated guess

Hey Bob, Thanks wow..okay here are the real facts:

Me Diet as of Now:

Break Fast 8am : [2 CLA Soft Gel Capsules from EAS for Fat burning]
4 eggwhites 2 whole, black coffee , a whole meal bread toast

Mid morning 10:00am : Protien shake 20gms [2 scoops , Nitro Tech in water]

Lunch 12:30pm : [2 CLA caps]
boiled chicken breast with green veggies [ salad], no dressing just a touch of tobbasco sauce

Pre gym 4:30m : Protien [ 2 scoops in water] + 1 Banana
5:30 pm : hit the gym [ 1hr and 15 mins session]

Post Gym 6:45/7pm : Celltech followed by Nitro

Last meal [ Dinner ]
Around 8:30pm : again Bolied chicken breast and veggies + 1/2 cup steamed white rice

Sleeping by 10:00 pm

Other Facts:

a] I train 6 days a week, with just 7th day off only,
b] I train Like :

Day 1 Chest/Bi
Day 2 Back/Tri
Day 3 Delt/legs
than repeat cycle & take 7th day off

c] I do have a 9-5 Job in a bank, and me average sleep is 7.5 hours approx
d] When I lift , i go for a weight where I target 15 reps, and the last 5 are always tough so I end up ; 15,12,12,10
e] I do 10-13 sets per muscle groups with Bis and Tris stick to 6 sets each
f] I do 70% compound movements and 30% mixing machines

so that is what it looks like,This is pretty much it, I am desperately seeking to cut fat on this diet my current BF is 27% , came down from 35% in 7 weeks, now stuck at 27% , Iam trying to get down to 18-20% with increase in Lean Mass, my BW is 90kg dropped from 96.5kg

Hey Bob,

Relly appreciate if you could tell me what to fix here, my pumps have stalled and some one commented yesterday that I looked small in size [ my delts and back looked slim and squeezed in, did not feel good at that comment]

Appreciate your kind response

Cheers

[llReapeRll]

hello. i have a quick question. ive been working my chest for a bit and noticed that the center line is slightly off center. im not sure if its because my right side is just bigger or a natural defect. is there a way i can move that line back to the center?

[BillabongVolcom]

Bob, what does a basic pre-contest and off-season diet look like for you?

[Pro Bob Chick]

Originally Posted by aquariustim

Hey Bob, Thanks wow..okay here are the real facts:

Me Diet as of Now:

Break Fast 8am : [2 CLA Soft Gel Capsules from EAS for Fat burning]
4 eggwhites 2 whole, black coffee , a whole meal bread toast

Mid morning 10:00am : Protien shake 20gms [2 scoops , Nitro Tech in water]

Lunch 12:30pm : [2 CLA caps]
boiled chicken breast with green veggies [ salad], no dressing just a touch of tobbasco sauce

Pre gym 4:30m : Protien [ 2 scoops in water] + 1 Banana
5:30 pm : hit the gym [ 1hr and 15 mins session]

Post Gym 6:45/7pm : Celltech followed by Nitro

Last meal [ Dinner ]
Around 8:30pm : again Bolied chicken breast and veggies + 1/2 cup steamed white rice

Sleeping by 10:00 pm

Other Facts:

a] I train 6 days a week, with just 7th day off only,
b] I train Like :

Day 1 Chest/Bi
Day 2 Back/Tri
Day 3 Delt/legs
than repeat cycle & take 7th day off

c] I do have a 9-5 Job in a bank, and me average sleep is 7.5 hours approx
d] When I lift , i go for a weight where I target 15 reps, and the last 5 are always tough so I end up ; 15,12,12,10
e] I do 10-13 sets per muscle groups with Bis and Tris stick to 6 sets each
f] I do 70% compound movements and 30% mixing machines

so that is what it looks like,This is pretty much it, I am desperately seeking to cut fat on this diet my current BF is 27% , came down from 35% in 7 weeks, now stuck at 27% , Iam trying to get down to 18-20% with increase in Lean Mass, my BW is 90kg dropped from 96.5kg

Hey Bob,

Relly appreciate if you could tell me what to fix here, my pumps have stalled and some one commented yesterday that I looked small in size [ my delts and back looked slim and squeezed in, did not feel good at that comment]

Appreciate your kind response

Cheers

For starters< you barely have any carbs you're taking in...which is the reason for your lack of pump/ energy...that said, if your primary goal is to lose fat, then you're doing exactly what you should be doing, the sacrafice is going to be strength and fullness...thats part of the game.

I would also suggest increasing your protein intake...4 egg whites don't amount to much of anything...try at least 12-14.

Unfortunately, you cant have both when trying to reduce fat as a priority

[Pro Bob Chick]

Originally Posted by llReapeRll

hello. i have a quick question. ive been working my chest for a bit and noticed that the center line is slightly off center. im not sure if its because my right side is just bigger or a natural defect. is there a way i can move that line back to the center?

One side is just developed more than the other...perfectly normal at your age...keep consistant and make sure to have plenty of DB movements in your chest workout

[Pro Bob Chick]

Originally Posted by nads786

Hey Bob

this might be a repeat question but i was wondering what is your primary tricep exercise

and what your opinion on close grip bench press is? Is it a redundant exercise given someone is pressing for chest and shoulders?

Always loved the close grip bench as a mass builder....primary exercise I would say is a pushdown

[aquariustim]

Originally Posted by Pro Bob Chick

For starters< you barely have any carbs you're taking in...which is the reason for your lack of pump/ energy...that said, if your primary goal is to lose fat, then you're doing exactly what you should be doing, the sacrafice is going to be strength and fullness...thats part of the game.

I would also suggest increasing your protein intake...4 egg whites don't amount to much of anything...try at least 12-14.

Unfortunately, you cant have both when trying to reduce fat as a priority

Hi Bob,

wow , thanks a million for the advise, okay I guess I do feel alot better as its coming from a Pro like you that I have to sacrifce pum and energy,

wow, no sweat, I will continue my fat loss goals and that probably once i reach my target fat zone of 15-18% than I will build a mass plan again,

thanks always for your pro advises and tip

Cheers , Good Luck & Success for your future shows...

[kitarpyar]

Hello Bob,
I read your article on HIIT vis-a-vis slow cardio. I had a question. I am about to start on a HST program, with my aim being to put on size, without increasing my waist size by too much. How much of cardio (slower variety) do you think I should incorporate, and would that hamper gaining size (muscle size)?

Currently (prior to starting on the new program) my only cardiovascular exercise is a brisk walk/partly jog to and from work in the morning as well as in the afternoon after lunch, which amounts to 6 miles a day @ approx 4mph.

[llReapeRll]

Originally Posted by Pro Bob Chick

One side is just developed more than the other...perfectly normal at your age...keep consistant and make sure to have plenty of DB movements in your chest workout

Thanks Bob. Do you suggest any certain exercises to target my problem specifically?

[scottmowry]

Bob,
I know you are a movie poster buff. I am wanting to find on with Reg Park as Hercules. Where do you find yours at? I found a couple on ebay a while back but they were pretty messed up. Thanks

[Iron Monster]

Hey Bob, how come no Tom Platz on PWB yet?

[Publican]

Hello Bob,

I hope you will have the time to reply to this long question :
Today after numerous comebacks (in & out of gyms) I need to shed the blubber (fat).
Even though I'm still fairly strong (kind of speaking)12 x 220 lbs in bench press and have 19inch arms my body is totaly covered from ankles to triple chin in fat, and it sucks having pals say "boy you look big" as they pat my belly.

I'm training 5 days a week (I try to put in 6a week)
3 days on 1 off
Chest & arms
Back & shoulders
Legs & calfs
abs every workout + only 15-20 mins of cardio stationary bike (i'm too heavy to run !)
I do 6sets of 12 reps per exercise (high volume) on average 4 exercises per bodypart. Abs Crunches 6x 30 - 25
I do basic exercises Bench press, bent over rows, shoulder presses, traps, even squats but only 1x a week otherwise leg press 2x a week. I'm not bothered or should I say I avoid pounding heavy for the sake of the old guys joints ! at 23 you can go bezerk not at 46 !
--------------------------------------------------------------------
DIET :
I went to see a Nutritionalist (she) - good looking she was too !

She measured me, weighed me and used calipers on hips, mid back biceps and said Height + Weight divided by some crazy formula = I'm a Fat B***ard
she added that I have about 40% bodymass as FAT !!! that to me was somehow unbelievable. I have muscle under the lard. An obese lump can't bench 300lbs ?
__________________________________________________ ______________

The basic diet plan :

6 meals a day (I agree on that)
9:30 am
2 portions of protein
1 portion of wholewheat bread
fruit salad medium size
low calorie orange juice
coffee & skimmed milk sweet & low

1pm
1 portion protein
2 portions carbs (Black beans, Good rice not white stuff)
water as much as needed
salads on a salad plate 50% size of main dish
1 fruit

4pm
1 yogurt
2 miserable cashew nuts !!! (what the F is that about ?)

6pm
two slices of wholewheat bread sandwich
2 slices of Turkey
2 slices of cottage cheese

9pm
1 portion of protein (fish, chicken no red meat at night)
salad only greens no colours no beetroot or carrots
low calorie orange juice or water

--------------------------------------------------------------------------

protein consumption =
3 eggs (3whites & 1 yellow)
25 gms of turkey
200gms of meat
50gms of black beans
25gms of Turkey
150gms of meat or chicken

total grams of protein 300gms aprox of the 450-500 gms of protein sources.
1g/lb of bodyweight... in my mind is lowish, but she insisted it was good.

The Nutritionalist said do not take Protein shakes no Isopure Cookie & Cream a beauty stoped !, do not drink more milk than the cup of coffee in the morning, do not take animal packs (multivits & minerals). Not needed ! in her opinion.


I will lose weight will it be fat ?
I have done some crazy diets such as V High protein and almost zero carbs to get fat off fast. For a competition, then, did a carbo load 3 days before the comp it worked out ok. Today I'm not in the same shape, i'm big & fat, I don't look like a bodybuilder i look like a fat O Lineman ...
-----------------------------------------------------------------------
sorry for the long thread

[Pro Bob Chick]

Originally Posted by llReapeRll

Thanks Bob. Do you suggest any certain exercises to target my problem specifically?

Yes...dumbell movements

[Johnbodybuilder]

Hello again bob , ive been JFTing like you said, 10-12 reps. 12-16 sets just like you said. But ive noticed ive gained some size, but lost strength since switching to this from max ot, this is normal right? should i be experiencing good strength gains for the program to be effective?.

[BillabongVolcom]

Originally Posted by Johnbodybuilder

Hello again bob , ive been JFTing like you said, 10-12 reps. 12-16 sets just like you said. But ive noticed ive gained some size, but lost strength since switching to this from max ot, this is normal right? should i be experiencing good strength gains for the program to be effective?.

Bob suggests 9-12 sets, not 12-16. 3-4 exercises per muscle group. If Bodybuilding is your main goal, strength isn't the number one factor. It's building big muscles.

"It's not how much you can Bench. It's how much you look like you can bench!"

[Pro Bob Chick]

Originally Posted by BillabongVolcom

Bob suggests 9-12 sets, not 12-16. 3-4 exercises per muscle group. If Bodybuilding is your main goal, strength isn't the number one factor. It's building big muscles.

"It's not how much you can Bench. It's how much you look like you can bench!"

Thank you....

Spoken like a true chickamaniac!!

[SSK1903]

Originally Posted by Pro Bob Chick

Thank you....

Spoken like a true chickamaniac!!

Here's another one.

"Double trouble!"
"21 gun salute!"
"Bro, difference is, I've been where you are, but you haven't been where I am"

All good Chick quotes.

[|ceman]

Originally Posted by SSK1903

Here's another one.

"Double trouble!"
"21 gun salute!"
"Bro, difference is, I've been where you are, but you haven't been where I am"

All good Chick quotes.

I still say my favorite one is: "Sometimes you get the elevator, and sometimes you get the shaft"

[Los_Diablo]

Bob,

What do you think of using an ez bar for rows and bench instead of a straight bar?

[Pro Bob Chick]

Originally Posted by Los_Diablo

Bob,

What do you think of using an ez bar for rows and bench instead of a straight bar?

Reverse grip rows, perhaps....overhand grip would put your wrists in an auckward position...


As for bench....no.

[BillabongVolcom]

Originally Posted by Los_Diablo

Bob,

What do you think of using an ez bar for rows and bench instead of a straight bar?

How about, avoid the Flat Barbell Bench all together. It's not the best exercise for Chest. Stick to Incline Bench and Flat Hammer Strength. Flat Barbell Bench is the number one cause for torn pecs, not Incline Bench or Flat Hammer Strength or Flat DB Bench.

[Pro Bob Chick]

Originally Posted by BillabongVolcom

How about, avoid the Flat Barbell Bench all together. It's not the best exercise for Chest. Stick to Incline Bench and Flat Hammer Strength. Flat Barbell Bench is the number one cause for torn pecs, not Incline Bench or Flat Hammer Strength or Flat DB Bench.

Hmmmm...sounds familiar

[BillabongVolcom]

Originally Posted by Pro Bob Chick

Hmmmm...sounds familiar

lol I learn from the best.

Bob, are you still working out hard these days? Still following your same split w/ 9-12 sets? I saw you at the end of the movie preview "I Love You, Man" and you were def. looking big and in really good shape.