actually thinking about it, i just use an actual spoon, but i just scoop the sh*t out of the peanut butter and ice cream, im probably actually having like 4-5 tbs of peanut butter and 1/2 a cup of ice cream ahahhahahahahahahahahaha
also i dunno why i cant add weights to squats :S its so weird, my legs today are deadddd, my girl sat on my one leg and ive never experience soreness like that before :S im going to try to add weights to my sets this friday, i feel like maybe my calves/shins/feet are just weak
|
Thread: The Journey of the Skinnies
-
07-10-2014, 12:08 PM #4741
-
07-10-2014, 03:03 PM #4742
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
lol well than thats probably the culprit, remember that carbs are more important than fat. You really only need about 20-30% of your total daily cals from fat. Switch out the ice cream for protein rich foods and oatmeal. Also, check your greek yogurt. Ive seen almost 23g of fat per serving of greek yogurt. I always buy the 0 fat kind and add a few diced almonds.
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-10-2014, 06:58 PM #4743
Yeah i'll leave out the ice cream from now, I forgot to mention I usually add 1/2 cup or a little more of oatmeal in my milkshake.
Side question, so my legs are still decently sore from squatting yesterday morning, can i squat again tomorrow if they are just a little sore? That's two days of good sleep and good nutrition. Or should i go light/avoid squatting tomorrow all together. Thanks!
-
07-11-2014, 08:46 AM #4744
-
-
07-12-2014, 01:34 PM #4745
- Join Date: Aug 2007
- Location: Miami, Florida, United States
- Age: 33
- Posts: 3,677
- Rep Power: 5976
Checking back in. Have not worked out in a month. First I got sick so i rested. When i got better, waking up early was killing me. Was going to start this Monday but got sick lol...
Starting Monday and hitting it hard... How is everyone doing!He that cannot forgive others breaks the bridge over which he must pass himself.- Edward Herbert
-
07-12-2014, 02:20 PM #4746
-
07-14-2014, 01:50 PM #4747
-
07-14-2014, 01:54 PM #4748
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
-
-
07-17-2014, 07:32 PM #4749
- Join Date: Jan 2009
- Location: Fredericksburg, Virginia, United States
- Age: 33
- Posts: 639
- Rep Power: 250
Dam you had a lot of fun! LMAO I'm focusing on eating much better, much better quality food. Stomach is going down. This time around I'm having my elbows out not tucked in, as this always helped my triceps and shoulders, want to focus more on my chest, I can feel the difference already. Really need to get it popping out, especially when I decide to cut, want it to not look flat lmao
Going to just become more active, this week I check my 2 week update with measurements. Next week will add some more days for the gym. I also started this week with stepmaster 10 minutes post workout, Actually really enjoy it, i step on the ball of my toes and really focus on my thighs and calves....Really crazy pump. I will bump next week to 5 workout days and 15 minutes step master, Abs 3 times a week just to touch them up. Really determined this time around.
Looking to learn more about contest prep, although I wont compete, really interested in the prep experience and cutting lots of fat/ drying out. I know most use gear so i would prefer to not go down that route in terms of learning.
One thing I have been thinking about is when I do decide to cut :/ going to be a light weight when i want to get below 10% bf...really going to feel like a twig, guess I can see why most jump on gear besides the time.. But it is what it isWe Win OR We Learn
Journey of the Skinnies main thread==>http://forum.bodybuilding.com/showthread.php?t=131655893
Journey of the Skinnies Group=======>http://groups.bodybuilding.com/the_journey_of_the_skinnies
IG: BobbyBooSh4y
-
07-18-2014, 11:22 AM #4750
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
Make sure you widen that grip a little if you are going to flare the elbows on bench, it will reduce the stress placed on the glenohumeral joint. One thing ive learned working with my chiropractor is that the pecs can be the most tight muscle on the human body if you let it get that way. It will cause internally rotated shoulders that will limit pressing mobility and cause inflamation of the shoulder joint. Also, it will take away from pec gains because you wont be able to achieve full stretch of the muscle and loose tension or even worse form breakdown. Since stretching daily my chest has developed and my bench as gone way up. Suprisingly so has my OHP because my tight chest is not pulling the humerous anteriorly and countering the work done by my delts vertically.
My GO TO chest stretch is where you assume a lunge where the foot forward is closest to a fixed pole/wall, extend the same arm as the leg forward directly laterally. Place the palm up with a closed fist and point the thumb posteriorly. Then lunge forward and turn your head towards the opposing shoulder.
Stairmaster ftw! Unfortunately ours at Golds is broken (chitty gym) and I have to resort to car pushes...... I see this as a positive haha. Getting sub 10% takes time. Most natural lifters usually all share the same pattern when it comes to body composition. It starts with a hefty bulk and usually exceeds 30 lbs over ideal stage weight. This offseason is designed to achieve atleast the LBM desired for the stage. More-so even higher LBM than needed to compensate for the cut. Once that is acquired (can take years!) There is a transition period of adjustment where homeostasis is achieved and the weight is maintained for several weeks. Then a very very very slow drop in calories somewhere in the neighborhood of 100-200 cals below homeostasis period for as long as possible with maintaining fat loss and highest LBM sustainability until a tad more aggressive drop is needed. Once the lifter acquires around 10% body fat they will never go higher than that until they are ready to start the process all over again. This is basically the starting point for any contest prep. If you try and bulk up as fast as possible and then cut as fast as possible you will look like a stick on stage.
You dont need gear, you just need time and dedication. Once Layne was doing a Q and A and I asked him what the number 1 thing he did wrong when he was coming up. You know what he said? He said he wished he would have slowed down and enjoyed the journey up. He said he was soo caught up in getting to place B, he didnt stop to smell the roses and enjoy lifting and learning. I think about this every day before I go to the gym.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-18-2014, 11:55 AM #4751
Hey guys I'm training primarily for aesthetics but I find it hard to gain muscle. I gained 18 pounds in my first 8 months of training in a gym but I have no way of getting to a gym during the summer so I have to do my workouts at home. My equipment is limited so I've lost 2 pounds in the last 2 months even though I eat between 3,500 and 4,500 calories a day. I was considering buying protein shakes and creatine but I think it might be a waste since I don't have all the gym equipment that I need. I included my workout routine below, if anybody could give me some advice I would appreciate it.
CHEST
Flat Bench Press 40kg barbell 4 sets of 15
Flat bench chest flies 15kg dumb bells 3 sets of 12
Flat Bench Dumb bell press 15kg 3 sets of 20
Incline Bench press narrow grip 25kg 3 sets of 20
BACK
Overhead press (swing barbell from waist then press) 45kg 3 sets of 11
Bent over barbell row 25kg 3 sets of 20
Bent over row dumb bells 15kg 3 sets of 20
Dumb bell pullover 15kg 2 sets of 20
Bent over flies 7.5kg 2 sets of 20 4.5kg 2 sets of 20
ARMS
Seated Alternating half curls 10kg 3 sets of 15
Seated Hammer Curls 10kg 3 sets of 30
Skull Crusher Barbell 17.5kg 3 sets of 20
Barbell Curls 30kg 3 sets of 30
Dumb bell skull crushers 10kg 3 sets of 20
Alternating dumb bell skull crushers 10kg 3 sets of 10
Concentration Curls 10kg 3 sets of 10
Tricep Extensions 10kg 3 sets of 10
LEGS
Squats 45kg 2 sets of 30
Deadlifts 45kg 2 sets of 30
SHOULDERS
Overhead press (swing barbell from waist then press) 45kg 3 sets of 11
Behind neck military press 25kg 15reps 10reps 10reps
Incline dumb bell shoulder Press 15kg 4 sets of 15
Front dumb bell raises 15kg 3 sets of 20
Side Raises 7.5kg 2 sets of 20Mod negged crew
Keep forgetting how to change my signature crew
-
07-18-2014, 12:00 PM #4752
-
-
07-18-2014, 12:25 PM #4753
I would be able to increase my barbell weight to 50kg and my dumb bell weight to 20kg if I get more weights but that would be all that I could fit on the bar so I'm not really benefiting from compound movements. For my dumb bell exercises should I go for higher weight and less reps? I tend to have bad form when I increase the weight.
Mod negged crew
Keep forgetting how to change my signature crew
-
07-18-2014, 09:39 PM #4754
-
07-19-2014, 12:32 AM #4755
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
-
07-19-2014, 12:54 AM #4756
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
nice bro! So you have better access to a gym at your school? I will be going to my schools gym too. I havent been yet but its supposed to be the best gym in nor cal?? Atleast thats what some guy on here said about it and he was touring gyms to find the best equipment for his business and thats what he said.
Heres what im most excited about tho:
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
-
07-21-2014, 10:45 AM #4757
Crohns sorta acted up lost a few pounds and strength due to not eating well, going to get back on it.
And Yolked can you please explain me the Gatorade thing again and what to get for a Pre/PWO
I always just made my weight gainer shake PWO, but I read it's not good and your body doesn't absorb fats or something.
-
07-21-2014, 11:17 AM #4758
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
sorry to hear that bro! I know thats gotta be tough dealing with that but youll sort it out and I KNOW youll make gains!
Pre-workout is up to you, I like something with caffiene and beta alanine so I just grab some chit off the shelf and buy it. Either get the powder or buy premade gatorade and take it with you to the gym. Youll need about 30g of carbs per half hour you are in the gym. If you can, bring about 24g protein in water with you to the gym as well and drink both of those before you finish your workout.
Then when you get home make up your weight gainer. That thing about the fat is bull, your fine. You should have atleast 1 cup of oats in that shake and min 50g protein.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-22-2014, 04:34 AM #4759
Hey guys!
Looking for some tips on how to gain some weight. I am pretty tall at about 6,1 and have that 'lanky' look, so i want to try and give my body a fuller look!
Any tips regarding diet and exercises would be very helpful. Also I want to remain healthy whilst gaining weight, so don't want to dirty bulk or anything like that.
-
07-22-2014, 06:45 AM #4760
-
-
07-22-2014, 10:32 AM #4761
-
07-22-2014, 06:44 PM #4762
-
07-23-2014, 09:34 AM #4763
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
Damn no bueno! So youll be at your home school during the week as well? or....? Its open but nobody goes during the summer cause its $30 and I have a commute to school which is about 25 minutes so I just go to the Golds in my city. Once school starts thoooooo game time!
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-24-2014, 01:01 PM #4764
Yeah man! Sun-Sat! I will be on campus since I am an RA, but freshmen.
Fuk that $30?! Yeah I don't blame you for going to Golds gym to workout. Thats ridculous on your school. I think everyone is like that though. Everyone for the first two weeks at UGA gonna be cockblocking every piece of equipment in the gym then starting that 3rd week in August only the serious fitness finatics will remain. srs lolLadies let me be your Milk Chocolate Magic Mike
I'm one of the coolest guys on BB.com you will ever meet!
Aspiring Doctor
-
-
07-25-2014, 10:04 AM #4765
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
RA? Registered accountant? $30 is only when school isnt in session, during the semester its free for students. Hahah its gonna be like January alllllll over again!!
Soooo since I took that 2 weeks off Ive been eating clean and right around maintenance if not just above. However doing car pushes and runs 2x per week. My bodyweight has stayed the same and my strength has gone up. This shows how you guys can cut after a bulk and keep your gains (something every ecto worries about during a cut). Or even if you just want to lean bulk this is how you do it.
My calories were about 3000 and I was lifting heavy in the 4-10 range. For instance:
Bench press:
3 x 5 @ 185 then 2 x 8 @ 155
Incline DB Bench:
65s x 10, 70s x 8, 75s x 6, 65s x 8
etc.
These are morning pics without any food in me and absolutely no pump. SO basically this is how I walk around daily. Most guys post progress pics with a massive pump and carb up. Currently @ 180 here
I will be continuing this for the next 4-8 weeks while on Johnnie Candito's program and then this will be my base for my bulk to 200.
http://www.canditotraininghq.com/fre...ngth-programs/Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-27-2014, 12:48 PM #4766
I've realized that I just don't enjoy food like most people, unless it's really something tasty I do not enjoy it. Almost gagged eating 3 eggs today and it took an hour to finish.
Generally food, makes my stomach feel all warm, I get heart burns and stomach burns? Often times after having breakfast I feel sluggish and want to go to sleep. Usually the food I find hardest to intake is carbs getting 350 grams a day is near impossible for me as bread makes me feel bloated and un easy.
3k cals is so difficult.
-
07-28-2014, 04:13 AM #4767
-
08-01-2014, 07:20 AM #4768
[QUOTE=y0lked;1272809011]RA? Registered accountant? $30 is only when school isnt in session, during the semester its free for students. Hahah its gonna be like January alllllll over again!!
Hahah naw bro Resident Assistant! I'm slated for working with the freshmen. :O
Well that's good! InB4 everybody and their grandma enters the gym and you can't workout.
Solid updated pics man. You said you were going to bulk right?Ladies let me be your Milk Chocolate Magic Mike
I'm one of the coolest guys on BB.com you will ever meet!
Aspiring Doctor
-
-
08-01-2014, 07:41 AM #4769
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3945
Hey everybody, because of life crap I took 6 months off and dropped from 170-175 down to 145 again. Started working out and eating back in January and I'm back up to the 170 area. The trick is peanut butter. All the time. Peanut butter sandwiches, peanut butter spoon fulls, just put a ton in your mouth and take a drink of water and fight it down (inb4 gay). I also just bought a rice cooker and keep rice stocked in the fridge for in between meals. Other than that, just lift heavy and sleep. Oh yeah, and eat a ton.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
-
08-01-2014, 08:48 AM #4770
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
Ohh damn thats tight! That will be sick! Haha im not worried. Im actually thinking about going to Super Training if I can find time
www.youtube.com/channel/UCGA-swgwDXpCAHJ6aqXWn2Q
Yea actually those pics were about a week ago. Since starting Candito ive put on a few lbs and am already feeling much fuller and stronger! Im at 3200 cals with a 50c/30p/20f which puts me at 400g carbs, 240g protein, 71 fat. Day 1 back from my trip I put 195 up on bench, yesterday I repped out 175 for 12 and then cut it off so definitely getting stronger in my weak areas!!! Once summer is over ill be going hard to get to 200 so im not quite in full bulk mode but I will beCertified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
Bookmarks