bodybuilding questions?

[-=Spitfire=-]

I bought Optimum Nutrition whey protein, and I've never really taken any supplements before. This is the first time I went ahead and bought one because I seriously want to reshape my body.

First of all, when should the shakes be taken and HOW many times a day. AND... is it SAFE to drink them on a day-by-day basis or should they be only drank on workout days.

[Hengman]

Originally Posted by -=Spitfire=-

I bought Optimum Nutrition whey protein, and I've never really taken any supplements before. This is the first time I went ahead and bought one because I seriously want to reshape my body.

First of all, when should the shakes be taken and HOW many times a day. AND... is it SAFE to drink them on a day-by-day basis or should they be only drank on workout days.

Shakes only can give you so many nutrients (and it's not enough). Have more solid foods than you do shakes.

Your diet is what makes you look the way you look. So, eat well and good luck.

[-=Spitfire=-]

with respect, that doesn't answer my question man.

[Lowdown5]

Shakes should be taken when you need additional protein in your diet or in place of a meal if needed and they are safe on a daily basis.

[Hillgiant]

Originally Posted by -=Spitfire=-

I bought Optimum Nutrition whey protein, and I've never really taken any supplements before. This is the first time I went ahead and bought one because I seriously want to reshape my body.

First of all, when should the shakes be taken and HOW many times a day. AND... is it SAFE to drink them on a day-by-day basis or should they be only drank on workout days.

30 minutes before workout and within an hour after is a good start. Yes, they're safe to drink everyday. It all depends on how many grams of protein you're aiming to consume daily. It's better to get the bulk of your protein from whole foods. 200 grams a day would be good based on your weight. Remember it is a supplement to your (whole food) diet. Good Luck...

[Los_Diablo]

Bob,

Is not including pork in your diet just a preference thing?

I only ask because I eat pork tenderloin and 4 oz only comes out to 3 grams of fat.

I like to include that or some top sirloin in my diet once or twice a week.

[meathead320]

Hi Bob,

I got a DVD of your 10 week training journy to the 2006 Masters, form BBing.com.

It was a heck of a training DVD, thouroughly entertaining and will recomend to friends.

The best part is you won the show too. See a bodybuilding DVD, only to know that the dude in the movie ends up missing his peak and ending up in tenth place kind of sucks.

Yours had a hollywood ending however. I'd say happy ending, but it was not that kind of a flick.

I liked how you killed a few myths, IE about how big ones weight is, compared to how "big does it look like they are". You "looked" 280 on stage, who the f*** cares if it was really just under 250?

Also, exlaining the rule of opposites. Wide grip, inner biceps, shallow grip, outer biceps.

Only one thing I did not notice in the DVD, and Jerome wants to know.... "Bob, why is it we are not doing old school powerlifting movements, like squats, dealifts, and bechpress?"

[Pro Bob Chick]

Originally Posted by meathead320

Hi Bob,

I got a DVD of your 10 week training journy to the 2006 Masters, form BBing.com.

It was a heck of a training DVD, thouroughly entertaining and will recomend to friends.

The best part is you won the show too. See a bodybuilding DVD, only to know that the dude in the movie ends up missing his peak and ending up in tenth place kind of sucks.

Yours had a hollywood ending however. I'd say happy ending, but it was not that kind of a flick.

I liked how you killed a few myths, IE about how big ones weight is, compared to how "big does it look like they are". You "looked" 280 on stage, who the f*** cares if it was really just under 250?

Also, exlaining the rule of opposites. Wide grip, inner biceps, shallow grip, outer biceps.

Only one thing I did not notice in the DVD, and Jerome wants to know.... "Bob, why is it we are not doing old school powerlifting movements, like squats, dealifts, and bechpress?"

Cant speak for "we"...but *I* did do old school movements....back when I was a kid trying to get a base built...the further you get in your career (especially as a pro)...the less you need the basic movements..

That said.."old school" is just that.... old. Some of these movements were invented in the late 1800"s....just as we've evolved in every other aspect in life, so have we in training/ bodybuilding.

To me, it's like asking..."Hey, how come we dont use the record player anymore?"

The last answer can summed up in the question..."why arent we doing POWERLIFTING movements...?

Why would we? Were BODYBUILDERS!

[Pro Bob Chick]

Originally Posted by Los_Diablo

Bob,

Is not including pork in your diet just a preference thing?

I only ask because I eat pork tenderloin and 4 oz only comes out to 3 grams of fat.

I like to include that or some top sirloin in my diet once or twice a week.

Just a preference...pork, chicken, turkey, fish, red meat...whetever gets down the hatch easier..!

[Pro Bob Chick]

Originally Posted by -=Spitfire=-

I bought Optimum Nutrition whey protein, and I've never really taken any supplements before. This is the first time I went ahead and bought one because I seriously want to reshape my body.

First of all, when should the shakes be taken and HOW many times a day. AND... is it SAFE to drink them on a day-by-day basis or should they be only drank on workout days.

Supplements are just that...a supplement to your diet. The majority of your foods should be regular food..as the body is set up to EAT FOOD for the mostpart.

Figure out what your target number is, then work around how many meals you're getting in...one minus the other= how many shakes you need to meet that number.

Yes, they can be taken on a daily basis...

[goddessamazon]

Bob?

Are you OK with a link to PBW radio show being a sticky thread here in the IFBB section?

[Hengman]

Bob, let's talk offseason here.

What is an ideal bodyfat for the offseason (well, the highest one should go before it's too much)?

I noticed that my bodyfat jumped from 12 to 25 in 2 months. I eat a lot of steak and have more than 4000 calories for my off time, but I was just wondering if that is a problem to get that high in bodyfat for an offseason bodybuilder?

Thanks a lot.

[DrFeeIGood]

Bob, could you respond to this thread, sure food is better then a protein shake but a protein shake will still get the job done and high protein is needed to build muscle, maybe they need to hear it from a pro:

http://forum.bodybuilding.com/showth...hp?t=114274471

[Pro Bob Chick]

Originally Posted by Hengman

Bob, let's talk offseason here.

What is an ideal bodyfat for the offseason (well, the highest one should go before it's too much)?

I noticed that my bodyfat jumped from 12 to 25 in 2 months. I eat a lot of steak and have more than 4000 calories for my off time, but I was just wondering if that is a problem to get that high in bodyfat for an offseason bodybuilder?

Thanks a lot.

There is no ideal fat % (other than being at it's lowest)...keep in mind that there is a difference between being fat and bulky, you want to be bulky in a "off season" mode...not fat.

That said, I find it hard to believe you went from 12 to 25% in just 8 weeks...also keep in mind that if you're doing a pinch test for fat %, that it can be deceiving as water (the amount you hold) will add to that number greatly....

[Pro Bob Chick]

Originally Posted by goddessamazon

Bob?

Are you OK with a link to PBW radio show being a sticky thread here in the IFBB section?

Sure...why not? Might as well get the few people on this earth that dont already listen to the show!

[Hengman]

Originally Posted by Pro Bob Chick

There is no ideal fat % (other than being at it's lowest)...keep in mind that there is a difference between being fat and bulky, you want to be bulky in a "off season" mode...not fat.

That said, I find it hard to believe you went from 12 to 25% in just 8 weeks...also keep in mind that if you're doing a pinch test for fat %, that it can be deceiving as water (the amount you hold) will add to that number greatly....

Yeah, I think it might be water weight because that is a lot of bodyfat in a short time. Thanks. I didn't think about it like that. I am taking a lot of creatine in at the moment, so that might be an issue.

You are the man! Thanks.

Oh yeah, I'm looking towards competing next year. Is there any advice you can give me when it comes to the stage and doing poses? I've seen a lot of different things about pose routines and just wanted to about that.

[Pro Bob Chick]

Originally Posted by Hengman

Yeah, I think it might be water weight because that is a lot of bodyfat in a short time. Thanks. I didn't think about it like that. I am taking a lot of creatine in at the moment, so that might be an issue.

You are the man! Thanks.

Oh yeah, I'm looking towards competing next year. Is there any advice you can give me when it comes to the stage and doing poses? I've seen a lot of different things about pose routines and just wanted to about that.

Sure do bro...and I put them all on a DVD just for people like you...looking for the right advices when it comes to the most important part of being on stage...presenting the physique.

I believe they may be on youtube...or perhaps someone could post them here

[woofman81]

Bob,

Two questions buddy. First, just curious, what made you move to Florida?

Second, I started doing your fasted cardio this week before my first meal. Instead of walking on a treadmill at 3.0 mph, I walk my dog for 40 minutes. I have a long bike path right outside my door that I walk him on.

Walking at a normal pace seems the same as walking on the treadmill at 3.0. So this would still be efficient right?

Thanks Bob!

[Pro Bob Chick]

Originally Posted by woofman81

Bob,

Two questions buddy. First, just curious, what made you move to Florida?

Second, I started doing your fasted cardio this week before my first meal. Instead of walking on a treadmill at 3.0 mph, I walk my dog for 40 minutes. I have a long bike path right outside my door that I walk him on.

Walking at a normal pace seems the same as walking on the treadmill at 3.0. So this would still be efficient right?

Thanks Bob!

First...walking your dog for 40 minutes is fine...assuming your dog isn't stopping every 10 ft. to pee on a bush, or you have neighbors who stop you to chat, etc....the point is to get 45 mins of steady paced, uninterupted cardio...

As for FLA...Family, first and foremost

[Los_Diablo]

Bob,

I'm thinking about buying a treadmill for home.

Any recommendations?

[twister0907]

Originally Posted by Pro Bob Chick

Sure do bro...and I put them all on a DVD just for people like you...looking for the right advices when it comes to the most important part of being on stage...presenting the physique.

I believe they may be on youtube...or perhaps someone could post them here

they are on my profile under the videos. i have all of them in a row. also BOB i was wondering if u could shed some light on helping me understand what flat vs full looks like on stage.

[Pro Bob Chick]

Originally Posted by Los_Diablo

Bob,

I'm thinking about buying a treadmill for home.

Any recommendations?

Yes...get a good one.

I would suggest looking on Craigslist, etc first and try to find a commercial model...they're worth the money and will last a hell of a lot longer.

[billfinkbiner]

Originally Posted by Pro Bob Chick

Sure do bro...and I put them all on a DVD just for people like you...looking for the right advices when it comes to the most important part of being on stage...presenting the physique.

I believe they may be on youtube...or perhaps someone could post them here

This is one of the best posing instructional videos you can find.

[Los_Diablo]

Someone just posted a Gregg Valentino video in the workouts section and thought that was spot on

"You know what powerlifting is? It's an excuse for a lot of guys to be fat".

****ing brilliant!!

[cyclonemagnum]

Originally Posted by Los_Diablo

Someone just posted a Gregg Valentino video in the workouts section and thought that was spot on

"You know what powerlifting is? It's an excuse for a lot of guys to be fat".

****ing brilliant!!

LOL...

[cyclonemagnum]

Originally Posted by Pro Bob Chick

Cant speak for "we"...but *I* did do old school movements....back when I was a kid trying to get a base built...the further you get in your career (especially as a pro)...the less you need the basic movements..

That said.."old school" is just that.... old. Some of these movements were invented in the late 1800"s....just as we've evolved in every other aspect in life, so have we in training/ bodybuilding.

To me, it's like asking..."Hey, how come we dont use the record player anymore?"

The last answer can summed up in the question..."why arent we doing POWERLIFTING movements...?

Why would we? Were BODYBUILDERS!

Bob,

-> That means you'd recommend people to include those old school movemnt who're tryin to get "base built"... right?

-> Another ?? on whey...whey protein alone typically will get us thru for a hour until the next meal right? what about if we add fats like olive oil in it? will it get us thru longer until the next meal? maybe 1.5-2 hours or somethin? just curious...

[Pro Bob Chick]

Originally Posted by cyclonemagnum

Bob,

-> That means you'd recommend people to include those old school movemnt who're tryin to get "base built"... right?

-> Another ?? on whey...whey protein alone typically will get us thru for a hour until the next meal right? what about if we add fats like olive oil in it? will it get us thru longer until the next meal? maybe 1.5-2 hours or somethin? just curious...

Old school movements are fine...if they're used just as any other exercise...turning them into powerlifting movements will not be the best course of action IF you're trying to be a bodybuilder...


There is no good reason to ADD fats to your diet (unless you're trying to get fat)
Your meal is what gets you through to your next meal...

[meathead320]

Originally Posted by Pro Bob Chick

..."why arent we doing POWERLIFTING movements...?

Why would we? Were BODYBUILDERS!

Cool, thats what I figured.

Iv'e known your stance on some exercises like BenchPresses for a long time, and how guys with lower back issues can still build great backs and legs without traditional squats and deadlifts, I just thought it might get touched on in the DVD.

As it was you hit a very large variety of topics, and it was a cool look into the lifestyle of a top level pro, prepping for a contest.

I had a few suggestions for a future DVD, covering a list of topics that I have not seen covered in any bodybuilding DVD before.

1. Personal financing. There are too many young guys who think they can just quit their job and be on he fast track to becoming a Pro BBr. Then, even those that are working, have no idea how to budget themselves. It is like they don't learn it if it doesn't come out of an IFBB Pros mouth. Bodybuilding is not generally lucrative of a lifestyle, and lots of these guys need to see the basics of how to budget themselves.

2. Clean house clean mind. Again, lots of aspiring bodybuilders are living in pig pens. Absolute garbage messes, with dirty clothes strewn about. In your DVD, your place looked clean. Sure some of the younger guys won't have such nice stuff, but they can still learn how to have the environment around them clean andconducive to success.

3. Positive thinking. I cannot stress that enough. I liked how positive you come across in your 10 week journey, even while on a diet. On the other hand, one skim on these boards shows too many guys thinking about negative stuff, bringing them down. Maybe in a future DVD, the virtues of thinking and living positive will help them out a lot.

4.Time management. There are guys with 15,000 posts here, who have been here since only 2008. Unless they have a laptop attached to a treadmill I can already see where their time has gone. Again, maybe time management, and why it is important to a bodybuilder would be a good subject for a DVD.

[Lowdown5]

Bob,

Got the "World Class Physiques" dvds today and they are fantastic. Really shows how to build a great physique, was very informative and had some funny points as well. I really liked how you explain the mechanics of performing exercises with the natural movements of the body. Looking forward to using some of your ideas as soon as I can.

Do have a question, how many working sets would you recommend per bodyparts? For quads in the dvd you showed about 18 sets if I am correct. I know this was for demonstration purposes but wanted to hear what you advised.

Also, what do you recommend as a guide for rep ranges if you don't mind?

Once again, thanks for doing such a great job on the dvd, it is already an instant favorite in my collection.

[ayezer]

thanks for the reply I know it is a few weeks ago but had trouble finding it dumb me.