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  1. #4531
    Banned Paul7890's Avatar
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    Average gym price? What are the differences in contract lengths? Can you choose or 1 month, 3 months? 6 months? Price of 3 months (average)?

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    Registered User tallandthin123's Avatar
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    why not be obese and fat?

  3. #4533
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    my friend is 6'0 160 lbs, 8% BF, what is his Maintenance?

    Also, im 6'2 185 lbs 16% BF, whats my maintenance?

    Thanks!

  4. #4534
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    Originally Posted by xrobertx1337 View Post
    1.Whats the best calorie tracker website/app (would prefer a droid app cause its convenient)?
    2.Is an IIFYM diet only for cutting, or could i use it for a bulk too?
    3.Could you give me an estimation of my maintence intake? 5'10 145 pounds around 9% bf, workout 3-4x week and track season is starting which is 5x week and the sprinter workouts are similar/based on HIIT workouts.
    4.It's fine to eat in smaller amounts spread across the day if you have trouble taking in large amounts of food at one sitting right? Often times ill get full quickly, but also be hungry again within half an hour.
    1. I really like caloriecount.about.com it has a droid app that i find useful.
    2. IIFYM could be used for both.
    3. I can't give you your maintenance because someone your size could have a maintenance totally different from yours. The best way to find out is to eat at a certain number of calories per day for a week (we'll say 2700 for now) and see how your weight changes. if you gain a lb that week, it is safe to say your maintenance is 2200. If you lose a lb, your maintenance is in the 3200 area.
    4.Yes that is no problem. As long as you hit your target macronutrients and micronutrients you are fine.

    Originally Posted by DolobMe View Post
    Quick question, I'm building more mass for football/shotput/discus, I'm doing squats/deadlifts/cleans/bench press should I any other exercises in my routines?
    I would add in rows, pull ups and and overhead pressing movement. Take a look at Starting Strength or babylover's starting strength. If you go with the later, add in the cleans to one of the days.

    Originally Posted by Theodore155 View Post
    will pharmafreek anabolic freek do anything for a 16 year old or is it just a total waste of money?
    From what i hear, DAA is a very good supplement. It might help, it might not. It is a hit or miss. If you can afford it, i would go for it assuming your diet and training is 100%. if they are not 100%, you are wasting money and time.
    Originally Posted by Paul7890 View Post
    Average gym price? What are the differences in contract lengths? Can you choose or 1 month, 3 months? 6 months? Price of 3 months (average)?
    I can't tell you this. Every gym is different. Call the gym and ask them.
    Originally Posted by tallandthin123 View Post
    why not be obese and fat?
    Do i really need to answer this? Lol it is very unhealthy.

    Originally Posted by 6PackUnderFat View Post
    my friend is 6'0 160 lbs, 8% BF, what is his Maintenance?

    Also, im 6'2 185 lbs 16% BF, whats my maintenance?

    Thanks!
    I'll just copy and paste from my post above.

    I can't give you your maintenance because someone your size could have a maintenance totally different from yours. The best way to find out is to eat at a certain number of calories per day for a week (we'll say 2700 for now) and see how your weight changes. if you gain a lb that week, it is safe to say your maintenance is 2200. If you lose a lb, your maintenance is in the 3200 area. Adjust from there.
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  5. #4535
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    Originally Posted by ForGreece View Post
    1. I really like caloriecount.about.com it has a droid app that i find useful.
    2. IIFYM could be used for both.
    3. I can't give you your maintenance because someone your size could have a maintenance totally different from yours. The best way to find out is to eat at a certain number of calories per day for a week (we'll say 2700 for now) and see how your weight changes. if you gain a lb that week, it is safe to say your maintenance is 2200. If you lose a lb, your maintenance is in the 3200 area.
    4.Yes that is no problem. As long as you hit your target macronutrients and micronutrients you are fine.
    What if it's just a water weight fluctuation, or something related? Idk ill try it but it seems like theres room for error then i could be eating less/more than i should be. guess calculations arent really that much more accurate either.

    Also, how do you estimate the calories/etc if you go out to eat and they dont have the information just readily available?
    Last edited by xrobertx1337; 02-14-2012 at 04:15 PM.

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    Originally Posted by wygdwicfy View Post
    3 days is fine if youre a beginner and/or have an acceptable amount of volume. What does "obvious" supplement intake mean? Please dont fall prey to supplement companies. You dont need jack sh!t to get jacked.
    Obvious supplements include multivitamins, bcaa's, fish oils, whey and casein protein, and pre/post workout drinks and other stuff.

    Thanks for the answer.

    An other question I will always go back to asking is, I BELIEVE (don't know for sure but signs show) that I have too much of an estrogen level and not enough testostorone, my body fat is not going down so well and I retain water very easily. Is it safe if I take the recomended supplement or even half of the recommended of an anti estrogen supplement to support my test?

  7. #4537
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    i know this question gets asked almost all the time, but does SS actually cause T-rex mode? if so, what would a better beginners routine be?

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    Im thinking about starting Babylover's SS. Do you think i could add some isolation movements to the routine, becouse i find the original routine terribly simple and short. And also, which would be better for my progress, 3 or 4 days a week? I've been going to the gym 3-4 times a week for almost an year now.
    Last edited by met3ork; 02-15-2012 at 12:18 PM.

  9. #4539
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    Does anyone think im cutting to early? Im scared, i think im losing size.


    im 6'2'' and around 218lbs now, trying to get to 205 by summer. What do u guys think? Get low body fat and clean bulk slow for a while.


    measle reps for srs answers.

  10. #4540
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    Originally Posted by xrobertx1337 View Post
    What if it's just a water weight fluctuation, or something related? Idk ill try it but it seems like theres room for error then i could be eating less/more than i should be. guess calculations arent really that much more accurate either.

    Also, how do you estimate the calories/etc if you go out to eat and they dont have the information just readily available?
    Weight fluctuations are likely. it would be good to follow it for a few weeks to get an answer.

    When you go out to eat just remember that 3oz of meat is the size of a deck or cards, a cup of food is the size of your fist, and just estimate the rest.

    Originally Posted by 411826 View Post
    Obvious supplements include multivitamins, bcaa's, fish oils, whey and casein protein, and pre/post workout drinks and other stuff.

    Thanks for the answer.

    An other question I will always go back to asking is, I BELIEVE (don't know for sure but signs show) that I have too much of an estrogen level and not enough testostorone, my body fat is not going down so well and I retain water very easily. Is it safe if I take the recomended supplement or even half of the recommended of an anti estrogen supplement to support my test?
    The reason for your body fat not going down might be because your diet isn't right. I would sort out your diet before taking anti estrogen. The water retention could also be due to high sodium.

    Originally Posted by ccc333 View Post
    i know this question gets asked almost all the time, but does SS actually cause T-rex mode? if so, what would a better beginners routine be?
    I don't really think it does. But a better alternative would be Babylover's Modified SS. He let's you do optional arm work and is a better overall routine IMO.

    Originally Posted by met3ork View Post
    Im thinking about starting Babylover's SS. Do you think i could add some isolation movements to the routine, becouse i find the original routine terribly simple and short. And also, which would be better for my progress, 3 or 4 days a week? I've been going to the gym 3-4 times a week for almost an year now.
    Yes you can add isolations. They are part of the routine (optional, might i add). And for progress you can really do 3 or 4. If you feel energetic and recovered i wouldn't hesitate to go in an extra day. But as you get farther in the routine you might find it hard to go 4 times.

    Originally Posted by Sikhveins View Post
    Does anyone think im cutting to early? Im scared, i think im losing size.


    im 6'2'' and around 218lbs now, trying to get to 205 by summer. What do u guys think? Get low body fat and clean bulk slow for a while.


    measle reps for srs answers.
    I think you are fine. I always like to have a lean base to bulk from so i think you are fine. Clean bulking after your cut sounds great.
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  11. #4541
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    For example, when i bench, i usually do 4 sets of 8 reps at about 70% of my 1RM
    Now that im starting Babylovers SS, and the sets are only 5 reps long, how much should i increase the weight to keep it efficient?
    (when talking about bench presses only atm)
    I hope u got my point

  12. #4542
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    Originally Posted by met3ork View Post
    For example, when i bench, i usually do 4 sets of 8 reps at about 70% of my 1RM
    Now that im starting Babylovers SS, and the sets are only 5 reps long, how much should i increase the weight to keep it efficient?
    (when talking about bench presses only atm)
    I hope u got my point
    If reps are going down, weight should be going up.
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  13. #4543
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    i'm in my 3rd week bulking phase.

    I started to see results, and I gained a few lbs..
    but i'm starting to notice more fat in my belly area , and waist area. Too a point where my jeans are getting tighter and tighter day by day.

    Am I gaining too much fat?

    Is this normal ?
    Last edited by ohaiidavid; 02-15-2012 at 06:25 PM.

  14. #4544
    Registered User Aaronas1992's Avatar
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    i dont know much about lifting so this might sound stupid but im under the impression that you get more gains through a spit routine, rather than rippetoes where its more based on strength training?

    can anyone offer me any help?

  15. #4545
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    Originally Posted by ForGreece View Post
    The reason for your body fat not going down might be because your diet isn't right. I would sort out your diet before taking anti estrogen. The water retention could also be due to high sodium.
    You probably are right about my diet, I am still sorting out on the diet part.

    On having too much sodium, that probably comes from the chips I eat once everyday, I eat it before my workout because my coach told me that sodium puts the water into your blood faster =X Is this even true or is he confusing sodium for an other salt?

  16. #4546
    Registered User theBuilder94's Avatar
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    hey guys im trying to bulk up should i get shakes that are high in protein low in carbs or high in carbs low in protein, and also when should i take my creatine thanks

  17. #4547
    GOON SQUAD CREW N4J4R's Avatar
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    Originally Posted by ohaiidavid View Post
    i'm in my 3rd week bulking phase.

    I started to see results, and I gained a few lbs..
    but i'm starting to notice more fat in my belly area , and waist area. Too a point where my jeans are getting tighter and tighter day by day.

    Am I gaining too much fat?

    Is this normal ?
    You may be gaining weight too fast or it may simply be water weight as well as muscle/fat gains. It is hard for us to say for sure without progress pics. If your sodium intake is relatively high, you may experience greater amounts of water retention. If you find that you're gaining weight too fast for your liking, reduce your calories slightly. IMO, aim to gain roughly 0.5 - 1 pound per week. Take it slow. This is not a sprint, this is a marathon.

    Hope this helps, mate!

    Originally Posted by Aaronas1992 View Post
    i dont know much about lifting so this might sound stupid but im under the impression that you get more gains through a spit routine, rather than rippetoes where its more based on strength training?

    can anyone offer me any help?
    You can gain size whilst running strength programs like rippetoes SS. IMO, beginners should run either rippetoes SS or babylovers modified version as both of these are pretty solid choices. They'll teach you the main lifts and help you build a solid strength base which IMO, is crucial for future lifting.

    Originally Posted by theBuilder94 View Post
    hey guys im trying to bulk up should i get shakes that are high in protein low in carbs or high in carbs low in protein, and also when should i take my creatine thanks
    Get a standard protein supplement like ON gold standard. Do not buy a weight gainer shake. You can easily make weight gainers at home where you can more accurately control the macronutrient breakdown of each shake, each and ever time you make it. If you want more carbs in it, add oats. If you want some extra fats, add olive oil or peanut butter. If you want more protein, add more protein. Simple and it works. You can also look into buying Maltodextrin if you wanted to add carbs to a shake at home. It's usually really cheap as well.

    Hope this helps, mate!
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  18. #4548
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    i can see veins on my chest but they are like greenish in colour and not like bodybuilders have. how can i make them come out without losing any size ??

  19. #4549
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    1. Is taking fish oil/CLA ect. with diluted apple cider vinegar okay to do?
    2. If its not the "mother" apple cider, will it still help clear skin? Or not worth taking at all?
    3. Whats the best iphone APP for working out and or Tracking calories?
    4. Dolos not eating carbs past a certain time really help while cutting? If so, huge or small difference?
    5. For HIT cardio, is the goal to get heart rate as high as possible or only up to 90% for example?

    -thx

  20. #4550
    Registered User otherdamn's Avatar
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    I'm currently at 15-17% bf (estimated.) 198lb, when i started i was around 308lb, I'm 6'3'' tall. I've lost 110lb in one year, but i'm getting stuck at 198lb, not losing weight, but not gaining weight either. currently eating around 2300kcal a day.
    Should i bulk or take the calories down?
    I'm 16 years old

  21. #4551
    Registered User JonKonik's Avatar
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    1. What do you guys think of full body workouts?
    2. Work out tips for someone like me who does 3hrs of sports a day?

  22. #4552
    Cereal ForGreece's Avatar
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    Originally Posted by jaskarankang007 View Post
    i can see veins on my chest but they are like greenish in colour and not like bodybuilders have. how can i make them come out without losing any size ??
    Losing bodyfat and gaining some size is what makes your veins stand out. Genetics also are a huge factor.

    Originally Posted by 6PackUnderFat View Post
    1. Is taking fish oil/CLA ect. with diluted apple cider vinegar okay to do?
    2. If its not the "mother" apple cider, will it still help clear skin? Or not worth taking at all?
    3. Whats the best iphone APP for working out and or Tracking calories?
    4. Dolos not eating carbs past a certain time really help while cutting? If so, huge or small difference?
    5. For HIT cardio, is the goal to get heart rate as high as possible or only up to 90% for example?

    -thx
    1. I don't see why not.
    2. I tried ACV without "the mother" and i didn't see any improvements.
    3.Calorie counter by MyFitnessPal is good. And i can't really tell you much on this since i don't have an iphone. Just search around on the forums.
    4. No it does not make a difference at all.
    5. In HIIT you just do intervals of how many ever seconds long you want. A good rule i like to go by is the last 10 seconds or so should feel like death and you can barely complete it. Don't go by heart rate. Go by how far you can push yourself.

    Originally Posted by otherdamn View Post
    I'm currently at 15-17% bf (estimated.) 198lb, when i started i was around 308lb, I'm 6'3'' tall. I've lost 110lb in one year, but i'm getting stuck at 198lb, not losing weight, but not gaining weight either. currently eating around 2300kcal a day.
    Should i bulk or take the calories down?
    I'm 16 years old
    Great progress man. Have you had a week off from dieting during that one year? After dieting for such a long time your hormones drop like crazy. It might be a good idea to take a week off eating at maintenance. If not, the only way to lose would be to increase cardio or lower calories. I would only bulk if you were comfortable with your current body.

    Originally Posted by JonKonik View Post
    1. What do you guys think of full body workouts?
    2. Work out tips for someone like me who does 3hrs of sports a day?
    1. Full body workouts are very good programs. Better than a split. You can increase strength very quickly while gaining good mass. After all, the muscles fully recover after 24-48 hours after training anyway.
    2.If you are bulking, just make sure you compensate for calories burnt during the sports. And try to add weight or reps each session. If cutting, try to not lower the amount of weight you lift with.
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  23. #4553
    Registered User otherdamn's Avatar
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    First of all: thank you for helping.
    yes, i've taken around 4 weeks off from dieting in that period (once every 3 months) and i gotta do cardio everyday (unfortunally) i spend almost 75 minutes walking every damn day, gotta go to school, then go to the gym, then come back home and go work,
    lowering calories is something that i think is gonna screw me, i got stuck at my lifts (deadlift was the last one to get stuck but it did, at 225lb), if i lower it maybe i'll loose strength, ain't it?
    I'm not actually OK with my body, would like to go 6 packs (or at least 4 packs) but it's getting so hard , thinking of start bulking soon, so my hormone levels would go up again and it is going to be easier to cutt next time
    I'm actually very confused
    what would you do in my place?
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    Last edited by otherdamn; 02-16-2012 at 06:07 PM.

  24. #4554
    Registered User Szaa's Avatar
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    Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000) Szaa is just really nice. (+1000)
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    so lately i've been losing ab definition and my weight and lifts are increasing but when i'm pumped or just playing sport when it's hot, some veins that i've never even seen before or noticed are popping up. i know it doesn't even matter but i'm curious lol. i don't understand why my bf% is increasing but more veins are popping up?

    black = what it was before my bulk
    red = new ones that pop up

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  25. #4555
    Registered User Aussiebradman's Avatar
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    Originally Posted by Szaa View Post
    so lately i've been losing ab definition and my weight and lifts are increasing but when i'm pumped or just playing sport when it's hot, some veins that i've never even seen before or noticed are popping up. i know it doesn't even matter but i'm curious lol. i don't understand why my bf% is increasing but more veins are popping up?

    black = what it was before my bulk
    red = new ones that pop up

    Sorry, I don't really understand pic?
    1st gym session ever, jan 21 2012- Want to get huge like you guys - any help please

  26. #4556
    Registered User xroflmaowtfx's Avatar
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    If a person reaches a plateau on Rippetoe's SS, would transitioning over to Strong Lifts 5x5 be a significant enough change to get over the plateau?

  27. #4557
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    i was wondering how to tighten skin, my core area is nice and tight when im standing or laying down but when i sit it gets rolls of skin i had before i lost 30 lbs, i was wondering how to get rid of the loose skin and bring out my abs? and another thing im up to benching around 165 lbs now but my chest still isnt really gaining a nice shape and can still be flabby how do i fix that?

  28. #4558
    Registered User USAFMiddleton's Avatar
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    Originally Posted by xroflmaowtfx View Post
    If a person reaches a plateau on Rippetoe's SS, would transitioning over to Strong Lifts 5x5 be a significant enough change to get over the plateau?
    My friend and i did SS for about three months each, we both enjoyed it but plateaued as well, i moved onto other workouts and hit a lot of plateaus and road blocks along the way, this workout seamed to really help me move past it. I know it requires moving away from SS (that's you 're call) but this is intended to continue that same mass growth similar to SS, I'm using it to get past a plateau now and its great.

    ......ugghhhhh, which i'll be PMing to you because N00BS don't have rights.... lol fail.
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    Last edited by USAFMiddleton; 02-18-2012 at 11:57 AM. Reason: avoiding offensive statement

  29. #4559
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    Weird question

    Got a stupid pool party. What's best way to get inflation in chest like how many days before?

  30. #4560
    Registered User Willfish4food's Avatar
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    Stupid question of the day

    My exercise program says i do 4 sets of 8-12 reps. Do i do these reps back to back? or do i do the set once go to the next work out and eventually return to do the set again?

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