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11-14-2011, 07:55 PM #91
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11-14-2011, 08:18 PM #92
Ohh, the bar is supposed to go beneath the chest? I thought it had to go mid chest. I'm still just gonna lay off the shoulder for a while give it some time to heal, I'll just take this time now and diet a bit, get rid of some extra fat, thanks for everything. I'll be sure to bother you next time I have a doubt
Last edited by HRodriguez93; 11-14-2011 at 08:34 PM.
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11-14-2011, 09:10 PM #93
Diet
Well every weekend i try to grill up as much chicken as possible so i can bring that to school and i eat that around 11ish so i typically have 2 grilled breasts of chicken and a sandwich for lunch in the morning i eat a home made protein bar just because its the easiest thing. i snack on trail mix without any candy in it just full of mixed nuts all day drink lots of water. i lift at least 5 days a week at school for a class i am taking but thats not that well set up just a coach telling us to go do some random major lift some days. but on Tuesdays and Thursdays i am in weight club working out really hard so i am looking to start a program off of BB.com just need to find a partner to do it with. i am currently just taking a mens one a day multi vitamin and i have whey protein that i got at the gym. my goal is to gain 100 pounds in the next two years is that possible and have only 10% body fat or is that just to crazy? hope this is enough info let me know if you need any more and thanks again for all your help it is greatly appreciated!! I am currently looking at animal pak for vitamins, universal real gains for mass gain, and probolic sr for protein are these good or is there something better?
-- tanner
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11-14-2011, 09:35 PM #94
There's a lot more to good nutrition than that. If you really want to excel at your bodybuilding and training efforts, stat working toward mastering your eating habits and knowledge of good nutrition NOW.
Here's a nutrition plan I outlined for a 17 year old in high school with 6 weeks of training. Find a way to execute it.
And I don't want to hear from you or anyone else on this board "Well, I heard this...or I heard that...or you can't have X at that time.....or that's way too much Z"!
Remember, doing something is always better than doing NOTHING and feeling helpless.
Pre-Workout - An apple and one scoop of Mass Machine Nutrition MM25 Whey Protein
Post-Workout - A banana and one scoop of Mass Machine Nutrition MM25 Whey Protein
Meal #1 - 4 egg whites, 1 yolk, a serving of oatmeal.
Meal #2 - Almond milk and one scoop of Mass Machine Nutrition MM25 Whey Protein or a Meal Replacement.
Meal #3 - Chicken breast (or turkey, tuna, lean meats, hell even more egg whites),1 cup of brown rice, as many green vegetables you can eat.
Meal #4 - Almond milk and one scoop of Mass Machine Nutrition MM25 Whey Protein or a Meal Replacement.
Meal #5 - Chicken breast (or turkey, tuna, lean meats, hell even more egg whites...a lean protein source), 1 cup of brown rice, as many green vegetables you can eat.
Start there. Make it happen.
Don't wait for a training partner. Take action now. Take control of your own destiny now.
Great. But remember your diet is far, far more important that supplements.
That's not going to happen. You are not going to be 5' 10" 246 pounds at 10% body fat at 18 years old.
Strive for 30 rock hard pounds in two years. you'll look amazing! Anything on top of that will be "gravy."
You are very welcome!
Yeah, TannerI know something better!
Skip La Cour's Mass Machine MM25 Whey Protein
Protein helps you build muscle. Whey protein helps you get the protein you need to pack on muscle more conveniently and with fewer calories.
My outstanding MM25 Whey Protein has 25 grams of protein per serving; tastes great; mixes easily and completely; is pure whey peptide isolate; 100% hydrolyzed whey fractions; and gets absorbed quickly.
Skip La Cour's Mass Machine MM30 Maximum Performance Multivitamin
A good multivitamin supports your proper eating habits with the "nutritional insurance" and maximizes the results you get from your bodybuilding, training, and eating habits
My MM30 Maximum Performance Multivitamin is an extremely well-balanced formula that has the optimal levels of all the nutrients it contains; it has optimal potency levels of all the nutrients it contains, and is water soluble.
I didn't add any insignificant ingredients or amounts just to bolster its marketing claims.
Train Hard. Think Big.Read my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-14-2011, 09:41 PM #95
out of all my muscle groups. biceps are the most lagging. I do a push/pull/legs routine that basically 3 days on 2 days off. I finish my pull with bicep isolations. Do you recommend high volume/low volume. High reps/low reps. Heavyweight/lightweight. And how many bicep isolations max do you feel is enough after heavy pulls and rows.
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11-15-2011, 06:10 AM #96
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11-15-2011, 06:18 AM #97
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11-15-2011, 07:00 AM #98
More ab work is NOT going to make you abs show more.
More attention to your diet and time will.
Bodybuilding: How to Get Ripped Fast
Click Here to Watch Video
NOTE: You all can make it a lot easier for me to help you by posting your questions HERE in the my thread in the IFBB Professional Bodybuilding section of this Bodybuilding.com Forum.
In addition, I'd be happy to answer any question you have that are specific to your own personal needs. With that being stated, be sure you check out this organized, categorized list of questions that I've already answered. They are all included in this free pdf flie that you can view at your own convenience. There are short articles, videos, and podcasts to explain my points more clearly.
Read my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-15-2011, 01:47 PM #99
I apparently pulled a muscle underneath my ribcage. The doc said I can return to lifting when the pain subsides, but not until then. Is there anything specific I can do to help my recovery? I went to the gymn today and just sat in the steam room/hot tub. That seemed to have helped quite a bit, but beyond that I'm not sure what else to do.
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11-15-2011, 02:46 PM #100
Hi,
What are some good ways to get your pecs looking bigger than your abs? I'm 13, 5'5, 110 lbs. I have a good amount of muscle definition (including my abs), and have extremely little body fat. Yet, for some reason my stomach sticks out farther than my pecs. I eat only unprocessed foods and eat around 3000 calories a day. 100 - 120 grams of protein, 80 - 100 grams of fat, and the rest from carbs. My weekly exercise consists of surfing for 5 hours, intense taekwondo for 3, and other daily activities. My weekly workouts consist of:
Monday: 4 sets of 7 pull ups, 4 sets of 20 free weight swings, 4 sets of 5 one arm push ups, 4 sets of 5 one legged assisted squats, 4 sets of 10 pike press, 4 sets of 10 hindu pushups, 3 sets of 20 calf raises Then later in the day, 3 sets of 15 second L-Sit, 3 sets of 10 crunches, 3 sets of 20 lying hip swings, 3 sets of 1 minute plank hold.
Tuesday: No rest in between. 20 seconds of burpees, 20 seconds of mountain climbers, 20 seconds of jumping jacks, 20 seconds of burps, 20 seconds of split jumps, 20 seconds of grasshoppers, rest for 60 seconds. I did this 4 times.
Wednesday: 4 sets of 10 dips, 4 sets of 12 knee tucks, 4 sets of 8 plyometric pushups, 4 sets of 12 lunge jumps, 4 sets of 7 pull ups, 4 sets of 20 ankle hops, 3 sets of 20 power overs. Then later in the day, 3 seconds of 15 seconds L-Sit, 3 sets of 15 V-ups, 3 sets of 30 second superman, 3 sets of chinnies till major burn sets in.
Thursday: No rest in between. 20 seconds of burpees, 20 seconds of mountain climbers, 20 seconds of jumping jacks, 20 seconds of burpees, 20 seconds of split jumps, 20 seconds of pushups. I did this 4 times.
Friday: 4 sets of 7 pull ups, 4 sets of 20 free weight swings, 4 sets of 5 one arm push ups, 4 sets of 5 one legged assisted squats, 4 sets of 10 pike press, 4 sets of 10 hindu pushups, 3 sets of 20 calf raises Then later in the day, 3 sets of 15 second L-Sit, 3 sets of 10 crunches, 3 sets of 20 lying hip swings, 3 sets of 1 minute plank hold.
This week though I'm trying a lower body monday and thursday/upper body tuesday and friday/core all four days split.
Thanks,
SamLast edited by Geico31; 11-15-2011 at 02:52 PM.
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11-15-2011, 03:58 PM #101
Hey I started working out exactly 1 year ago with decent results 27 pound of mass. I dont know what I should do know I am honestly super confused what to do now, this first year I pretty much did whatever I wanted. I know this is fail but I know better know. My stats are 6feet, 168 pounds, and 16 year of age.
1RMs
bench:200
squat: unknow but 185x8
deadlift 250
military press 135
knowing this can you give me a program that would kick *** and make me even bigger? I will gladly give you even more information like this first year I hitted the gym 4-5 times a week for 2 hours each time with a 2 day split. And could you suggest me a food plan? btw you look awesome!
and do you have any more advice you would give me?
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11-15-2011, 07:11 PM #102
I had a quick question regarding your 1RM. What's the best possible way to find it? I have all the calculations/excel files to calculate it for me if i do 10 reps, 5 reps, etc... But should we aim for a weight and see if we can do 10 reps with it or just go straight for the 1RM and keep increasing or decreasing until you can lift it only once?
Thanks.
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11-15-2011, 08:23 PM #103
alright here goes.
i've been working out since i was 15 or so... and im 18 now. Im in the gym 5 times a week doing as follows:
mon: push workouts (bench, military press, ect)
tues: cardio
wed: legs (squat, leg press, ect)
thurs: cardio
fri: pull (curls, pull ups, ect)
i have been ~165lb for a year or so now. even going through Infantry school and Airborne school.
I am taking M5 before and amp wheybolic after my non- cardio workouts.
my diet isn't the best but not bad by a long shot (2500~ cal) I can't seem to get a hang of the whole diet thing.
What am I doing wrong? what supplements should I be taking and when? What should I be eating?
Thanks for answering I really appreciate it
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11-15-2011, 10:10 PM #104
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11-15-2011, 10:11 PM #105
Hi Sam.....
It sounds like you have a good program going and great deal of knowledge for being 13 years old.
I think your challenge may just be that your body still has some maturing and normal growing to do.
I am certain that things will shape up nicely within a couple of years. I know that a couple of years sounds like a long time to a 13 year old but it will come and go before you know it. And, you will get better and better every day until that change has been fully completed.
Train Hard. Think Big.Read my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-16-2011, 08:44 AM #106
Introduction to Bodybuilding
Click Here to Watch Video
I'd be happy to answer any question you have that are specific to your own personal needs. With that being stated, be sure you check out this organized, categorized list of questions that I've already answered. They are all included in this free pdf flie that you can view at your own convenience. There are short articles, videos, and podcasts to explain my points more clearly.
Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com todayRead my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-16-2011, 09:19 AM #107
Hello there, thanks for giving as an opportunity to learn something from you.
1. I am bulking right now, but it seems really hard to eat 400g of carbohydrates per day. So I am doing the next,
Having a five meals per day, protein+carbohydrates and sometimes fat. Eating 2g per kilogram proteins, and 2-3g per kilogram carbohydrates. 100grams of oats,and 200grams of rice. Is this good enough for bulking process? ( I have 80 kilograms ) .
2. What do you think about steroids calles 'blue hart', my attentions aren't to take them, but just asking, I am eating well,and taking a proper suplements.
3. Does N.O reactos really work? So far I tried one, but haven't feel anything.
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11-16-2011, 09:23 AM #108
Need help
hi man whats up
i have been working out for like straight 4 months and to be honest nothing chnged in my body, just
my arms got a bit bigger
so i just want to know whats the matter, is it like nt enough food or wrong workouts or what?
and is there a special diet for teen wanna be bodybuilders?
and what is the best training routine for me
iam 176 pounds and 180 cm of hieght
thanksss..
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11-16-2011, 01:39 PM #109
The first questions I would ask you is "How is your diet?" and "How much importance are you putting on your eating habits?"
Bodybuilding: How to Get Big Fast
Click Here to Watch Video
Click here to watch VIDEO and learn how you can get a
FREE ONE-ON-ONE COACHING SESSION with Skip La Cour when you order
Skip La Cour's Mass Machine Nutrition "Maximum Mass Pack"
right here on Bodybuilding.com todayRead my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-16-2011, 03:29 PM #110
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11-16-2011, 09:01 PM #111
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11-16-2011, 09:11 PM #112
Hi allaccm.....
That's NOT uncommon for a new, totally untrained body after a good few months of consistent weight training.
If you want some good gains to continue, however, you will need to get more educated and more disciplined with your training and eating.
When exactly will things suddenly stop of you don't? Well, that depends on the person.
Just don't expect gains to continue forever with your admitting less-than-stellar habits.
Train Hard. Think Big.Last edited by skiplacour; 11-16-2011 at 09:35 PM.
Read my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-16-2011, 10:16 PM #113
Asking for Opinions and Constructive Criticism from Random People Internet: Developing UNSHAKABLE Certainty & Confidence Video Series: Developing UNSHAKABLE Certainty & Confidence Video Series
No one is going care about your bodybuilding and training success or failure more than you. No one is going to have more time, energy, and effort invested into your success than you. You must remember that when soliciting opinions on the internet.
During this video, Skip La Cour explains why you might be doing yourself more harm than good when asking random people on the internet to critique your physique, training program, or eating plan.
Download a FREE pdf file of a conveniently categorized list of
hot links of the "Best Questions Answered in this Skip La Cour"
Bodybuilding.com Forum thread by clicking here
Put Your Body and MIND In PERFECT Workout Conditions EVERY SESSION!
Skip La Cour's Mass Machine MM250 Pre-Workout
Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com todayLast edited by skiplacour; 11-17-2011 at 06:27 PM.
Read my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-16-2011, 10:23 PM #114
I've been lifting for a few months and seen some decent gains but I do a upper body mon/wed/fri and lower tues/thurs/sat. Is this overtraining? I am trying to exercise for maximum growth. I understand how important recovery is for muscle growth and I feel like hitting muscle groups 3 times per week is overdoing it and not allowing them to grow. Do u have a routine i could do for 6 months strictly for bulking. i just want to be proportionally bigger than i am right now.
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11-17-2011, 08:42 AM #115
[QUOTE=skiplacour;782496613]The first questions I would ask you is "How is your diet?" and "How much importance are you putting on your eating habits?"]
the think is i don't have a special diet that i follow.......
and i properly just eat anything my mom cooks :P , rice . potatos, salads, yogurt and stuff.............
is there a special diet that i should follow?
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11-17-2011, 10:46 AM #116
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11-17-2011, 11:31 AM #117
Hi IamDanish.....
27 pounds of mass in one year is NOT just "decent"--it's very good.
Almost everyone who dedicates themselves to good, consistent training and eating after not training at all experiences dramatic gains like you have.
Now, you need to buckle up, manage your expectations, and stay positive. You must continue working hard even though the gains as far as "pounds on the scale" will no longer continue at such a dramatic pace as they did during this first year.
Your next 5 pounds earned may not match up to the 27 pounds you gained during your first year--but those 5 pounds will DRAMATICALLY change your physique.
The gains now will come in the form of muscle balance, muscle density, and muscle maturity. The gains will now come in the form of more strength in the gym, better execution of each exercise in the gym, better understanding for the entire bodybuilding process, how to manage your lifestyle more efficiently around your training goals, and more certainty and confidence in the entire bodybuilding and training process.
That's great. Just remember that 1RMs have very little to do with building an amazing body all by themselves. They have much more value to powerlifters and performance athletes.
Make sure you are clear on your ultimate goals. The "best" strategies you choose will always be determined by what your ultimate goals are.
If you want to check out some effective and efficient muscle-building Mass Machine Training routines, Click here.
There are literally HUNDREDS of meal plans out there for you to find and follow.
If you are truly dedicated, you'll find one (even in this thread, my IFBB Pro Bodybuilding thread, or in the PF file below). More importantly, if you are truly dedicated, you'll follow through with a plan.
I don't make specific plans for people on message boards because the next questions are "But can I eat this instead of this?" or "I've heard that I need this much of X for 'bulking'?" or "I don't like chicken!" LOL
Be sure you check out this organized, categorized list of questions that I've already answered. They are all included in this free pdf flie that you can view at your own convenience. There are short articles, videos, and podcasts to explain my points more clearly.
Study this information like you were studying for a semester final in school. Dedicate yourself to studying, learning, and executing the information that this outstanding resource contains. Work on becoming a true MASTER at your bodybuilding and training efforts.
Train Hard. Think Big.Last edited by skiplacour; 11-17-2011 at 11:41 AM.
Read my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-17-2011, 12:36 PM #118
- Join Date: Jun 2011
- Location: United Kingdom (Great Britain)
- Age: 29
- Posts: 8
- Rep Power: 0
Basically you would say that whenever doing any chest work eg bench press, DB press, pressups etc try to hit under your pecs to get the best gains? Also what is the best way to recover from, or prevent DOMS (delayed onset of muscular soreness - the soreness the day after)? I know about cool downs and protein shakes etc but is there anything else (taking into account im 17 and am in school a lot)
Tom
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11-17-2011, 05:53 PM #119
Hi Tom...
Hmmm....I'm not saying that necessarily.
The best way I can explain how to get the most out of your chest training is to really concentrate on the CHEST MUSCLES doing all the work--without incorporating arms and shoulder (or whatever other body parts that can help move the weight).
You must strive to have your chest muscles move the weight from "Point A" to "point B" instead of just doing whatever it takes to get the rep done.
Eat well every day and throughout the day. That's the best way to recover from your workouts.
After you've been training awhile, you won't feel that DOMS as much and as often. Then, you'll be complaining about not feeling sore after your workouts and wondering if you are "doing it right"! LOL
Train Hard. Think Big.Read my personal story "I Kept This A Secret From You My Entire Natural Bodybuilding Career" ===> www.skiplacour.com/is-this-all-there-is
Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3
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11-17-2011, 06:54 PM #120
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