best chest workout??

[boomah]

In you guys opinion, what is the best chest exercises to do??? The rep/set and the exercise. I need soem advice and what split do u do wit chest. Tell me guys what you think.

[Powerbuilt]

Originally Posted by boomah

In you guys opinion, what is the best chest exercises to do??? The rep/set and the exercise. I need soem advice and what split do u do wit chest. Tell me guys what you think.

Are you new to lifting?

[blinKme431]

Benching at 2 angles (your choice) + chest dips in the 4-6 rep range, 3 sets of each.

[boomah]

no i am not new bein lifting for awhile. What should i split wit the chest?? tris??

[Powerbuilt]

This is my current pec routine, if you are new to lifting cut the sets down from 5 to 3

Flat DB Press: 5 SETS 4-6 REPS
Incline BB Press: 5 SETS 4-6 REPS
Weighted Dips: 2 SETS 4-6 REPS
Machine Flies 2 SETS 4-6 REPS

I’ll usually cycle in these keeping the same rep range:

Barbell Bench Press –LINK I’ll use a wide grip with shoulders flared out a bit more then normal to place the emphasis on the chest instead of triceps

Incline Barbell Bench Press –LINK I’ll use a wide grip with shoulders flared out a bit more then normal to place the emphasis on the chest instead of triceps

Dumbbell Bench Press – LINK On these I will place the emphasis on the squeeze at the top, flexing my pec for a 1 second contraction. Make sure to do these properly and go low enough with the weight so that if it were a strait bar, it would touch your chest. I see many guys doing to much weigh with partial reps.

Incline Dumbbell Bench Press – LINK On these I will place the emphasis on the squeeze at the top, flexing my pec for a 1 second contraction. Make sure to do these properly and go low enough with the weight so that if it were a strait bar, it would touch your chest. I see many guys doing to much weigh with partial reps.

Weighted Dips – LINK – On these, I will use enough weight to keep me in the 4-6 per range and keep my chin down, so as to help lean forward. Leaning forward places more emphisis on the chest and less on the triceps.

Machine Flies – LINK – Again, use enough weight to stay in my rep range and flex hard on the contraction! Make sure to get a good streach w/ a full range of motion/

Barbell Decline Bench Press – LINK – These are fairly simple, I will drop the bar right below nipple level, with controlled explosive push on the lift.

Crossover Cable Flies – LINK – These to are fairly easy also. It’s pretty hard to mess these up. I will vary the cable position (if yours is adjustable) to hit the pecs at various angles.

Dumbbell Pull Overs – LINK Click on the link to see the proper way to position yourself on the bench. You will especially feel this working your lower pec.

There are many other lifts then this, but these are the ones that I like to use.

[Powerbuilt]

Originally Posted by boomah

no i am not new bein lifting for awhile. What should i split wit the chest?? tris??

How many days a week do you work out? Typically tris compliment chest, but I actually do stomach and calves. How is your current week layed out?

[boomah]

monday bi/back
tuesday cardio/abs
wednesday chest/tri
thursday cardio/abs
friday shoulders/legs

[GADO]

Originally Posted by boomah

no i am not new bein lifting for awhile. What should i split wit the chest?? tris??

I personally give chest a day all to itself. I lift heavy and use strict, strict form so by the time I'm finished training chest, I don't have enough left to properly train anything else. I'd rather go home and eat, rest and prepare for the next day instead.

Powerbuilt gave a good chest routine, which is rather similar to mine except I always tend towards db flyes instead of the machines. While there is no such thing as the perfect chest workout, his would certainly get you some results. After a while, you should gain a sense of what works best for you, then you can determine what's best for yourself.

[Powerbuilt]

Originally Posted by boomah

monday bi/back
tuesday cardio/abs
wednesday chest/tri
thursday cardio/abs
friday shoulders/legs

Is your goal to loose fat or gain mass? I notice you have cardio in there.

[boomah]

i want to gain mass.

[Powerbuilt]

Originally Posted by boomah

i want to gain mass.

Cut out cardio then. Here is the way I train. If I'm trying to gain mass, cardio will strip much needed nutrition away from the muscle to "get bigger."

Cardio is often misunderstood. Cardio DOES NOT burn fat. It burns up the sugar stores in your body. The anabolic effect raises your metabolism causing weight loss. If you’re getting fat of your bulking diet, you’re eating too many calories or the wrong kind.

You can take a lifter that normally gains fat at 3,000 calories per day and place him on a complex carb / protein diet of 3,500 cals a day and he won’t gain weight. It’s all in what you eat and when you eat it.

If you’re going to be in the gym those days anyway, I would make a 4 day split. MON, TUE, THUR, FRI

Mon: Chest, Abs, Calves
Tues: Shoulders, Traps
Thurs: Back, Rear delts, Calves
Fri: Legs, Abs

Cardio is just for loosing weight. Unless your diet is damn solid, you wont gain mass and burn fat at the same time. If you attempt both, your going to waste years of training due to the fact that you sabotaged your own progress.

I can post up a diet for you if you like. Very solid and easy to follow mass building diet.

[PickItUp]

Originally Posted by Powerbuilt

Cardio is just for loosing weight. Unless your diet is damn solid, you wont gain mass and burn fat at the same time. If you attempt both, your going to waste years of training due to the fact that you sabotaged your own progress.

I can post up a diet for you if you like. Very solid and easy to follow mass building diet.

Over the past 5 months, I have lost a bit of weight. Not as much as I had hoped for, but many people tell me that it is working. I personally cannot tell much difference, but they can. The fact that I have not lost as much as I wanted, may be due to the fact that I have put on muscle as well. The other contributing factor is my tendency to cheat on the diet more often.

On workout days, I do not stick to my diet as strictly as non-workout days. I want to bulk on workout days, and cut on non-workout days. This helps to grow a little muscle...for example, I drink a PWO shake that has 30g+ of Prot, and 30g+ of carbs. Someone on a cutting diet likely would not drink sugar...but I do it on workout days. In fact, drinking sugar is probably one of the worst things you can do when cutting right?

I know that I have put on muscle in this period of time. If I had a decent bf% meter, I may be able to tell you how much fat I lost, and how much muscle I gained, but I cannot. I just know that I am stronger than I have ever been, and I have also lost fat in the process. I just with I could nail down the actual statistics.

[Powerbuilt]

Originally Posted by pickitup

Over the past 5 months, I have lost a bit of weight. Not as much as I had hoped for, but many people tell me that it is working. I personally cannot tell much difference, but they can. The fact that I have not lost as much as I wanted, may be due to the fact that I have put on muscle as well. The other contributing factor is my tendency to cheat on the diet more often.

On workout days, I do not stick to my diet as strictly as non-workout days. I want to bulk on workout days, and cut on non-workout days. This helps to grow a little muscle...for example; I drink a PWO shake that has 30g+ of Prot, and 30g+ of carbs. Someone on a cutting diet likely would not drink sugar...but I do it on workout days. In fact, drinking sugar is probably one of the worst things you can do when cutting right?

No, don't use normal sugar though, use dextrose. Your body goes catabolic after workouts and your metabolism will drop form the effects. Drinking a simple carb helps you to maintain an anabolic state and keeps metabolism higher for mass gain and weight management. I wouldn't say, 'Weight loss" but it helps more then hurts. Don't use sugar though.[/quote]

I know that I have put on muscle in this period of time. If I had a decent bf% meter, I may be able to tell you how much fat I lost, and how much muscle I gained, but I cannot. I just know that I am stronger than I have ever been, and I have also lost fat in the process. I just with I could nail down the actual statistics.

remember though, for every pound of mass you gain (lean mass - muscle) you burn 35-50 additional calories a day. So for every ten pounds of muscle gained you burn an additional 350-500 cals a day. Thats a long cardio session.

The reason I suggest not combining the two (cardio and mass gain) is because your spinning you wheels. Each will hinder the other. If you do cardio while bulking you will gain mass half as fast.

[unclejeff]

Originally Posted by Powerbuilt

I can post up a diet for you if you like. Very solid and easy to follow mass building diet.

do you have a cutting diet you can post, i am looking for some ideas.

[Powerbuilt]

Originally Posted by unclejeff

do you have a cutting diet you can post, I am looking for some ideas.

The diet I have is a bulking diet, BUT it's the same diet I use to loose weight, I just incorporate 3 cardio sessions a day to stay anabolic and not loose much mass.

7Am 200 cals
5pm: 400 Cals
11pm: 200 cals

I'll actually add a few calories in complex carbs to keep my body's metabolism racing. That way I loose weigh without sacrificing 6 months of training.

I can post my bulk one if ya like, just establish the diet and measure your results. Then when you get to the point you are gaining mass and not gaining any real fat, incorporate cardio.

[unclejeff]

7Am 200 cals
5pm: 400 Cals
11pm: 200 cals

^^^^^^
what is this supposed to be? cardio? no thanks man, i appreciate the offer though.

i am off to hunt some more diets.

[Powerbuilt]

Originally Posted by unclejeff

7Am 200 cals
5pm: 400 Cals
11pm: 200 cals

^^^^^^
what is this supposed to be? cardio? no thanks man, i appreciate the offer though.

i am off to hunt some more diets.

No, that's what I do. That much isn't required, I do that much to drop weight (and water weight) fast. The two 200 cal cardio is strictly to supercharge my metabolism. I actually eat more food during this time too. I have my stuff down cold so I know what really works well for me. My diet I would have posted is a bulking diet for adding little to no fat and gaining muscle. There is no cardio in it.

[boomah]

yea man. Give me a bulking diet and a cutting diet.
I am 6'0 240 bf% 13

[Powerbuilt]

Powerbuilt’s Bulking Diet 101

This post can be used by advanced lifters, but chances have developed a substantial amount of mass, you already have a working diet plan in place.

This is an easy approach to proper dieting while trying to gain the most mass you can with little to no fat gain. This diet or points made is very basic and not intended for weight loss. If you want to loose weight you have to be at a calorie deficit (burn more then you consume) and this is detrimental to gaining mass or strength.

Basic Facts and Why:
6 meals a Day – The reason we do 6 meals a day is to evenly space out the food so we are not dumping all our nutrition in clumps. This creates excess calories that are converted to fat and once the food is used you will have dead spots where your muscles are no longer being fueled.. aka no growth. So evenly space out those meals

Complex Carbs as Primary Carb Source – Complex carbs take far longer to digest giving us a timed release of nutrients. Simple carbs only take 1.5 hours where complex take 4+ hours. If you do the math, 6 meals evenly spaced with a complex carb (4 hours) makes 24 hours of coverage.

Post Workout Nutrition – Following a workout it is important to take in a Whey protein shake. I will explain the different types of proteins and digestion times below. Your post workout shake should contain simple carbs and whey protein.

Protein Sources – We want to keep most of the protein sources from lean meats such as chicken breasts, round steak, fish, cottage cheese and such. Other meats do have significant protein but most times contain too much saturated fats. If you were to use fatty meats as your protein sources and ingest 300G per day in protein, you will go way over the mark in calories and cause health problems from the load of saturated fats.

Fat Sources Other then your lean meats, keep saturated fats to a minimum. Many bodybuilders will do this by adding Fax Oil or Fish oil supplements. Not only does this promote fat loss in aids in testosterone production.


Simple Meal Guidelines:

We want to evenly space 250-300 grams of protein a day, 250-300G of Complex Carbs a day and 50 G of non-saturated fats a day.

This breaks down to 6 meals of 40-50G Protein, 40-50G Complex carbs, 10G of Fat. It’s that easy.

If you are an advanced lifter with good mass, you will slowly start increasing your Complex carbs per meal. 40-50-60-70 untill you find your gaining mass with little to no fat gain. I know some lifters that use my diet but consume 4000 calories a day by adding 100G + carbs per meal. Some of you browsing bodybuilding.com’s forums have seen articles on lifters sick of eating. It’s because eating 400 calories of clean food (listed below) is a very large amount of food.

Protein timing –
Different protein release at different rates. For example: If I drink a whey protein, it will digest and be threw my system in 2 hours. If I eat a chicken breast it will be in and out in about 6 hours, if I have a Casein Protein shake or cottage cheese it will be in and out of my system in 7+ hours.

These numbers are important because we want to eat the protein at proper times so the body will be constantly fueled by amino acids (protein > amino acids > muscle) all day long.
Example: If I have a whey protein before (9pm)bed, then not eat again till morning (7am) I would have not had any protein in my body for 8 solid hours. For that 8 hours; not only did I not gain any muscle at all, I also lost muscle because my body went into a catabolic state and feed off other muscles for fuel.

Eat fast digesting protein around workout time. Medium digesting proteins thorough the day. Slow proteins before bed.

Whey = Fast, 1.5 hours
Lean meats = Medium 4-6 hours
Casein Shake or Cottage cheese = Slow, 7+ hours

Conplex Carbs / GI –
The primary reason we use complex carbs is because complex carbs dump much slower into our system then simple carbs do. The reason why is our digestive system can not break down a complex carb molecule as fast and it can break down a simple carb molecule. This makes the carb flow into our bodies slower offering a time release benefit. In the shopping list below I have the complex carbs I myself eat.

How to Prepare Meals – This is easy. I know I have to eat 50G of protein each meal and 50G of complex Carbs each meal

Protein = 50G – 8oz chicken Breast, 12 Egg whites, 8oz Salmon, 8oz Round Steak, 2 scoops Whey Proteins shake, 2 Scoops Casein Protein Shake, 1 Large Packet of Tuna, ect..
Carbs = 50G – 1.5 cups Oatmeal, ¾ Cup uncooked Brown Rice, 6 slices Wheat Bread, ¾ cup of Lentil Beans, ect.. (
Most green vegetables are so low in carbs you can just add them at will.

Then I mix and match those and add some flax oil to get my perfect meal.
Example:
7am: (50G Pro, 10G Fat, 50G carbs) Oatmeal, Whey Shake, Flax oil.
10am: (50G Pro, 10G Fat, 50G carbs) 12 Egg Whites, Oatmeal, Flax oil
Lunch: (50G Pro, 10G Fat, 50G carbs)Chicken Breast, flax Oil, Brown Rice, Green Beans

Shopping List:

Here is my protein shopping list:
Chicken Breast - Buy the family packs for around 1.70 to $2.00 a pound. Precook them for the week on a George Forman grill. Now when you buy chicken brests buy the packs that all together. If you look at the big family packs of breasts (10+) you will notice that it is almost half the price of the small packs. The way to tell is to look at the small price per pound located on the sticker. A good price is around $1.50 per pound. I’ll buy a family pack and then cook them all on the George Forman grill that night. Then I wrap them in NoN-Stick Reynolds Wrap and freeze them. Don’t cook them all the way or they will be overdone when you heat them back up in the microwave.
Round Steak - Buy the family size pack and cut them up in 8 oz sections. Wrap them back up in that new no-stick tin-foil made by Remolds
Tuna - I usually buy the pack kind that’s 90 cals 20G Pro. Convenient as heck I have like 50 packs lol
Shrimp - damn good for BBing. Mix a bunch in with brown rice and some bean sprouts, a little soy and you have a perfect (and good) meal.
Fish - Tuna or salmon. Now you can buy it individually wrapped (easiest) and cook them on a George Foreman or I like to buy the 15$ big slab of Salmon, then cut it up in 6-8oz sections and individually wrap them in non-stick remolds aluminum foil.
Egg Whites I go out on Sunday and buy 8 dozen (Imagine the looks) and eat a dozen egg whites a day. I put the yolks in a big bowl in the freezer and then take them all out at once (frozen) on trash day. I also feed three a day to my dog Egg Whites = 50G Protein. I will boil them before bed, eat 12 for breakfast and 12 again at 11 am. I'm known at work for my stinky eggs. I also make awesome egg white omelets w/salsa & Mushrooms
Beverly INT Protein LINK HERE This is my nighttime protein 7 hour release. I mix two scoops of the Chocolate or Cookies and Creme with 1 Cup Oatmeal. Damn that's some good **** right there! The Beverly makes a thick pudding by itself. It is unbeatable in taste.
GNC 100% Whey I take two scoops right after workouts. I buy it because the chocolate doesn’t taste too bad and I can find it on sale for 25$ for a big 5 pond jug
Cottage Cheese - I eat occasionally before bed time. But it's rare. if you cant afford Beverly or other casein shakes, this will do just fine
http://forum.bodybuilding.com/showthread.php?t=605260 = Look here for more ideas.
Protein Bars – Look at the nutritional content. Most of them are pretty good. I chose the ones that are closest to my dieting needs.

Carb Shopping list:
Rice Brown - Buy it in bulk, you'll be eating it all the time
Sweet Potatoes Great at supper with a little fake butter and Splenda
Oatmeal damn i go threw this stuff. Buy the very cheap stuff. Don’t go with quick Oats, go with whole oats. Takes longer to cook but it digests slower and is usually a bit cheaper $1.77 per tub
Nuts - Eat away, but not to much, it a bit too much fat to eat with any frequency
Lentils - 50% of the carbs in theses puppies are fibrous. Boil em dry for twenty minutes, add minced onion, onion powder, pepper and dices chicken. Gives me wicked bad gas though. rye or wheat bread - once a day is good.
Red Potatoes - Add them in once or twice a week.
Tomatoes - I add this to a lot of foods and slice em up for a low cal snack.
Wheat Wrap – These wraps are very good to add in. You just take your desired amount of chicken breast, veggies and a little brown rice and hot sauce to get your perfect
carb, protein ratios.

Misc. Shopping list:
Mrs. Dash – This is a very good no-salt seasoning
Salsa – Salsa is very low calorie in mast cases and can really spark up anything your eating. I’ll use it on egg whites a lot.
Franks Hot Sauce] – Excellent to cook with, just don’t use much because it’s damn high in salt
Tub’s BBQ Sauce – This is one of the only BBQ sauces with very few calories so using it will not effect your diet much.

[Powerbuilt]

Cooking Tips

Most of the time I'm preparing lunch for the next day. So I’ll take 2 cups of water and put on the stove and bring it to a boil.
Then I'll dump in the rice (1 cup dry for me)
Turn down the heat so it's at a slow simmer.
Start adding your seasonings & Veggies - Mrs. Dash, Pepper, mushrooms maybe a small dash of soy sauce.
Let it boil down to the point were there in almost no water left in the pan, stirring occasionally.
Now mix in your (as above) Pre-cooked chicken Breast.

Most of the time I'll turn brown rice into Chinese style food. If the Chinese food isle you will find cans of Been Sprouts or Stir Fry Vegetables. they have almost no calories or salt added to them. Cook your rice down like above, then add diced chicken breast, asparagus, Been Sprouts or Stir Fry Vegetables. That is one damn good meal.

On fish nights I'll boil down the rice, add some of that zero calorie spray butter and some Mrs. Dash (zero salt) and a little pepper. Then I will use that as a bed for the salmon or tuna.

If I want a fast meal for lunch I'll do the boil down thing again.
While it's boiling I'll add green peppers, asparagus tops, and mushrooms.
Then when it’s done I'll add two packs of tuna. Comes out to 40G Pro, 3G Fat and 50G Carbs. Add a few flax oil tabs and its perfect.

* A little tip, asparagus helps you drop water weight if you want to shred up this week for the pool or pre-contest. I’ll eat a few servings of asparagus at dinner every night and drop 5 pounds in water during the week. Ripped up

General Tips when Out and About

Carry Tuna packs and packs of Wheat Thins around in your truck for emergency meals. I’ll pull these out when the family goes to a restaurant that I can’t Eat at.

When in a restaurant, your best choices are baked fish and grilled chicken. Eat them on a bed of rice. There going to add butter and stuff but this will keep you on your diet without a huge violation.

Most restaurants have baked chicken on a bead of rice, or grab a sirloin steak w/ a sweet potato.

Salad Bars are good to. Grab a salad with light ranch or light Italian, then put on your lean meat (ham, turkey, chicken breast) and add a side of cottage cheese so you hit around your nutritional mark.

Inconvenient Food Made Convienient
Breakfast:

Steel Oats –n- Protein
Take 3 cups of Steel cut oats and bring them to a boil in a large pot. Boil them untill they are starting to thicken a bit (1/2 hour) Then let them cool off.
Add 9 servings (18 scoops) of your favorite tasting protein powder. Personally, Peanut butter or Chocolate tasted best. Now mix it all up. You can taste it to see if you want to add anything else, like a little Splenda to sweeten it up a bit more.
Now grab some Ziploc sandwich bags and your trusty scale. Fill the sandwich bag untill it weighs 12-14 oz.
Now seal up the bad and leave a small corner open. Suck out the remaining air from the bag (avoids freezer burn). And place them flat in the freezer. This should make up about 9 bags and they stack real well in the freezer.

When you wake up in the morning, heat a bag up, then put it in a bowl and heat up the rest of the way.

40G Complex Carbs, 40G Casein Protein , 4 G Fat

Lunch:

Brown Rice –n- meat
Also keep your eyes open for Long Grain Brown Rice. Kroger sells it for 50 cents a bag. Then buy yourselves some zip lock snack bags the same day. These bags are half the size of a sandwich bag. Add 1/2 cup fake 0 calorie butter Then cook it all up at once in a big pot. If you see that you added too much water and the rice is almost done, drain the rest of the water off. We don’t want the rice completely cooked because when we unfreeze it and heat it in the microwave it will cook the rest of the way. You don’t want it to be mushy.

From here, take the snack bag and fill it with the brown rice. It should weigh 6-8 oz. This is around 40-50G of Complex carbs. Stack these snack bags in the freezer in a pyramid fashion (not that it matters). Then I take in 14 bags to work and throw them in the freezer. Now at lunch, throw one of the bags in a bowl and microwave for 3 minutes, and then add one of these:
1 Can Tuna
1 Can Salmon
6 oz salmon steak (shredded)
6-8 oz Chicken breast (shredded)
6-8 oz Round Steak diced

Damn fine meal and its 50G Carbs, 50G Lean Protein, 4G Fat. Perfect...

Lentil Beans and Meat-

You can buy Lentils at most stores. The beauty of these things is that 50% of the carbs are fiber! The GI is damn low and this fills you up! You’re going to need:
1 Bag of Celery
1 Can of Chinese Been Sprouts
1 cup Lentil Beans Bag of Lentils
Onion Powder
Garlic powder
Dried Minced Onions
2 Chicken Breasts

Now to Cook! Boil up your Lentils. I add the pepper right away so it cooks some spice into them. Then about 15 minutes before the lentils are done, add as much dices celery as you want, your minced Onion, onion powder, garlic powder and Bean Sprouts.

Right at the end cook up your chicken breasts (I use my George Forman Grill) and then shred it up and add it to the mix.
Now grab some Ziploc sandwich bags and your trusty scale. Fill the sandwich bag untill it weighs 16-18 oz. This should make 2 servings.
Now seal up the bad and leave a small corner open. Suck out the remaining air from the bag (avoids freezer burn). And place them flat in the freezer. This should make up about 9 bags and they stack real well in the freezer.

This is a big meal. Most people like them as is, but because of the very low salt it may taste a little bland so you may want to add a little if your not pre contest. WARNING – Wicked bad gas if your not use to eating them. I drop more ass then Opra on a new diet when I eat em.

50G Very Complex carbs, 50-60G protein, 4G fat

Anytime:

Egg Whites-
This is stupid easy but has to be said. There’s a trick to cooking very easy to peel egg whites. I go threw a dozen or more a day. Put your water on to boil and add your eggs when the water just starts to simmer. You will notice tiny bubbles rising up from the shell. This is the shell separating from the egg white.
I eat these three ways (Try it before you say, “That’s disgusting, because it’s so not).
- Pop out the yolk and use it as a cup and add some salsa.. MMMMMM
- Add 1/3 packet of Splenda to each egg white (makes it taste like a McGriddle)
- Mustard. (Not as bad as it sounds)

Remember! Egg whites have the most diverse Amino profile of ANY whole food and are cheap. Every Sunday pick up 7-10 dozen for the week. I usually eat them at 11am then again 2 hours after dinner.

6 Egg whites = 120-150 Cals and 25-30G Protein Now 6 jumbo egg whites stack very nicely in a sandwich bag.

Egg Whites Quiche-
Easy to make. Take 12 egg whites (not cooked) and mix ½ cup of Salsa and 1 Can of Spinach in a bowl.
Use Pam to lube up a glass baking dish and pour it all in

When its done it tastes a little like an omelet. If you have the right size pan you can cut it up into 1/4ths and two stack perfectly in a sandwich bag for your pre lunch meal.

[boomah]

wat bout cutting ???

[Powerbuilt]

Originally Posted by boomah

wat bout cutting ???

Just start slowly backing off the carbs per meal and incorporate cardio. Optimally, first thing in the morning.
If you’re supposed to have 40G per meal, back it down to 30, this will cut off 240 cals a day, plus whatever you burned in your cardio session.
3000 calories are in a pound of fat. If you burn 300 cals in your cardio session, plus 240 calories from diet is 540 calories deficit.

3000 / 540 = 5

Lose one pound every 5-6 days. Easy.

[boomah]

so get on that diet, workout hard, get sleep, drink alot of water; and i will see great results. Do you recommend any supplements??

[YunBx]

He Recommends WHEY PROTIEN for suppliments from his post.

Im not going to follow that diet...but thanx alot power for sharing.

[Powerbuilt]

Originally Posted by boomah

so get on that diet, workout hard, get sleep, drink alot of water; and i will see great results. Do you recommend any supplements??

Other then multi Vitamin and Fish Oil, I don't use them. Never needed too. I have always regarded most as worthless. Not saying they don't work, but there not worth the cost.

[Powerbuilt]

Originally Posted by YunBx

He Recommends WHEY PROTIEN for suppliments from his post.

Im not going to follow that diet...but thanx alot power for sharing.

Hay, it is usefull for ideas anyway.

[YunBx]

yesir it is...I think its a great diet..im just saying lol...im just not mentally strong enuff.....

[Traug]

Bulking WILL cost you money. It was a big eye opener as to how little I had been eating before I starting actually caring about my diet. I get a little teary eyed when I go grocery shopping sometimes... it is the cheap ass in me, what can I say?

But, all that aside, I've gained 11 pounds in the last month by simply eating properly. I can't say with 100% certainty that some of it isn't bad weight but bulk is what bulk is and I've gotten several compliments and observations from friends and the sexies



PS> I understand the gas. I'm afraid that all the die hard diet users are contributing to the Green House effect.

[The_Champ01]

For me the best chest exercise is the single handed DB press. For me I can really feel each pec working when I wrap my other hand around under the bench for stability and only concentrate on lifting one side. I lower my weight to and never max out my chest is really starting to come along.

[Powerbuilt]

Originally Posted by Traug

PS> I understand the gas. I'm afraid that all the die hard diet users are contributing to the Green House effect.

I piss my wife off in Wal-mart somthing fierce. She gets this pissed look and all I can say is, "Hay honey, it's the price you gotta pay!"