Leg Cramps during workout?

Leg Cramps during workout?

weird shit, the last two leg days i've been getting cramps primarily in my calves, but also in the top of my quads. i went pretty heavy on the leg press to start out the day, it felt good. then while doing decline situps my quads started to cramp. my partner said its cause im pulling myself up with them, but i couldnt feel it. then on leg curls my right calf cramped on my 2nd to last rep. by then i was getting a little worried, cause sitting calf raises were next. this time both calves cramped on both sets. it sucked. why is this happening? i had similar problems last week during leg day, but it was a lot worse this time. is it my calorie deficit? i kinda have a cold now, could that be it? or the EC?

Leg Cramps during workout?

Calories in a gram of carbs/protein/fat?

Calories in a gram of carbs/protein/fat?

What are the calories in a gram of protein, fat and carbohydrate? I am setting up my diet and I want to do it right. The numbers I came up with are 4 calories per gram for protein, 3.5 cals per gram for carbs, and 9 calories per gram for fat. I wonder if those are right. Thanks!

4 per carbs. rest of the #'s are right. you can find this on a cereal box

nonplus 4 per carbs. rest of the #'s are right. you can find this on a cereal box Well i'll be damned. Thanks!

Well then lets use this thread for something else. On my diet that I am starting next week, I need to eat around 2250 - 2450 calories a day at the beginning(205 lbs). I am wondering should I eat my bigger meals earlier in the day and tick myself down towards the end and eat my carbs in the morning?

Try to eat a good lump of your carbs before your work out... assuming you are lifting too?

iwishiwascool Try to eat a good lump of your carbs before your work out... assuming you are lifting too? Definatly, I just finished writing up a routine. But I workout at like 10 in the morn after waking up at 8:30 - 9:00 so I will eat a carb breakfast, oatmeal and english muffins Workout Sunday: Boxing/Jump Rope Monday - Back/Biceps Deadlifts - 4 x 8, 4, 4, 6 Chin-ups - 3 x 6, 6, * Row Machine - 3 x 6, 6, 6 Barbell Bicep Curls - 3 x 6, 6, 6 Hammer Curls - 2 x 8, 8 Hanging Leg Raises - 4 x 15, 15, 15, 15 Mon Night: Running Tuesday: Boxing/Jump Rope Wednesday - Legs Squats - 4 x 8, 4, 4, 6 Squat Press - 3 x 6, 6, 4 Leg Curls - 3 x 8, 8, 6 Calf Raises - 4 x 15, 15, 15, 15 Wed Night: Running Thursday: Boxing/Jump Rope Friday - Chest/Shoulders/Triceps Dumbbell Incline - 4 x 8, 4, 4, 6 Dumbbell Bench - 3 x 6, 6, 4 Arnold Presses - 3 x 6, 6, 6 Upright Rows - 2 x 6, 6 Cable Pressdowns - 3 x 8, 8, 6 Crunches - 4 x 15, 15, 15, 15

looks fine, but you should throw some protein in the mix pre work out too.

iwishiwascool looks fine, but you should throw some protein in the mix pre work out too. I know that, I am going to go through and set out when I should eat at what time during the day for my meals. IE: Breakfast: Calories 600, Carbs 60g, protein 40g, fat 20g etc etc... thats not what I am going to use, thats just an example. I always mix 8oz of OJ and a scoop of whey for my preworkout drink.

Calories in a gram of carbs/protein/fat?

What have you consumed today?

What have you consumed today?

Breakfast: 1 cup of oatmeal, 2 slices whole wheat toast, 2 eggs, 3 strips of bacon. snack: scoop of vanilla ON whey and water with half a cup of organic milk lunch: 2 slices of flax bread with natural peanut butter, small spinach salad with crab meat snack: half scoop of vanilla ON whey and half a scoop of RPC and water with half a cup of organic milk dinner: grilled rosemary garlic marinated trout filets, red beans and rice. Water: 48 oz so far how about everyone else?

christophers 4 person boston market meal a beer a bag of m&m's a big skittles a bag of peanut butter m&m's a slurpee a cheesecake i want your diet.

the fatted calf and a pitcher of wine

Salad with turkey and hard boiled eggs at Saladworks, wheat roll. 2 slices dried pineapple. 1 panda licorice bar. 1 sugar-free fudge bar. 3 low-carb pitas with apple butter. 1 apple. I'm slacking

breakfast: 6 egg whites w/ pepper, 2 pieces of toast, cup of brown rice with 3/4 cup of mixed veges lunch: 2 cups brocolli, 3/4 cup oatmeal, 7.5-8oz chicken, natty pb&j sandwich, handfull mixed nuts, handfull golden raisins pre work food: casein protein shake(40g protein), 3/4 cup oats w/ 1 cup fat free plain yogurt and nutrasweet @ work: protein bar(20g) and 2 big ass pieces of birthday cake(boss's b-day) diner: cup of brown rice, 7oz chicken breast, 1.5 cups of brocolli, 3/4 cup of mixed veges all mixed together with some hot sauce, handful of nuts probably going to eat something else before bed. God I love not being on a diet. edit: mom just called and is bringing me home a 4 meat pizza.

According to fit day, not even close to enough Banana, raw 217 1 55 2 Pro Rated Whey Protein: Alpine Vanilla 120 2 4 22 Orange, raw 57 0 14 1 Oats, raw 233 4 41 10 Orange juice, NFS 113 0 27 2 Strawberries, frozen, unsweetened 30 0 8 0 Yogurt, plain, NS as to type of milk 78 2 9 6 Milk, cow's, fluid, 1% fat 306 8 35 33 Chicken, thigh, with or without bone, NS as to cooking method, NS as to skin eaten 347 22 0 35 Rice A Roni: Chicken 180 1 38 5 Corn, raw 66 1 15 2 ARCHWAY Home Style Cookies, Iced Oatmeal 123 5 18 1 Corn dog (frankfurter or hot dog with cornbread coating) 273 18 20 9 Steel Cut Oats 300 4 52 8 Margarine, stick, unsalted 77 9 0 0 Roll, white, soft 103 2 18 3 Totals 2623 77 354 141

8 oz milk + whey + oats eggs + turkey + rice thai bbq chicken + rice another shake

pizza, carrots,corn, turkey, omelet, sausage patties, salad, taco bell bean burritos, ice cream, cake, and some protein

6 wheat bix , just woke up

Peal 6 wheat bix , just woke up what is a wheat bix?

Beef jerky 129 8 3 10 Berries, raw, NFS 45 1 11 1 granola cereal 190 3 44 5 Yogurt, vanilla, lemon, maple, or coffee flavor, lowfat milk 209 3 34 12 Peanuts, roasted, salted 74 6 2 3 Beef jerky 129 8 3 10 Tuna, canned, water pack 132 1 0 29 Salad dressing, KRAFT MIRACLE WHIP LIGHT Dressing 49 4 3 0 Pickle relish, hot dog 14 0 4 0 Bread, whole wheat, 100% 138 2 26 5 Cheese, Swiss 213 16 2 16 Chicken, breast, with or without bone, broiled, skin not eaten 275 6 0 52 Broccoli, cooked, from fresh, fat not added in cooking 43 1 8 5 Carrots, cooked, from fresh, fat not added in cooking 70 0 16 2 Rice, brown, long-grain, cooked 216 2 45 5 Sherbet, all flavors 133 2 29 1 Totals 2060 62 230 157

egg sandwich bagel 3 donuts turkey club can of tuna 2 beefaronis 1 met rx protein bar i worked ~10 hours today so it wasnt all that bad of diet considering

polish hot dog on bun diet pepsi teaspoon of CEE pepper beef on rice and some chow mein some ice cream cottage cheese orange been slacking off today

an ice cube

SpeedyGST what is a wheat bix? www.weetbix.com

bowl of fruit 2 MRP shakes bag of beef jerky 6" steak/bbq sandwich bag of doritos 100oz water chicken breast baked potato

SteveO an ice cube fattie

3 slices of mixed grain bread 2 Slices of Mozzeralla 2 eggs 2 egg whites Protein Shake 1/2 a Cup of almonds Couple of Fish Oil capsules

wtf iCe and Chutups, that seems like it would be a inbetween meal snack.

my diet DUDE Meal DP Blizzard w/ butterfuinger and reeses Wendies DBL cheaseburger meal Junir Bacon Cheseburger Lots of cookies more DP

for april 24th 2 scoops of whey, 1 cup of oats, 2 tbs of olive oil, 2 eggs about 15-18 beers a few jellow shots a few strips of beef jerkey a few bites of a turkey sandwich 1/2 lb of shredded brisket, 6 slices of bread, 1/2 cup of potato salad 2 scoops of whey, 1 cup of oats, 2 tbs of olive oil, 2 eggs

yesterday I had jabalaya pasta with blackened chicken/sausage and garlic toast from applebees, 3 chickens strips and some fries off this one bitches plate, an oreo shake, 2 arby bacon cheddar melts, a pound of hamburger, 2 hotpockets, 2 pieces of cherry cobler, a chicken breast, a bowl of cereal, protein shake, 3 fruit and nut trailmix bars, a few handfuls of sunflower seeds and half a piece of some shitty cake

yesterday: Meal 1: 1/2 cup oatmeal, 2 scoops whey protein shake (pre-cardio) Meal 2: 4 egg whites, 3 whole eggs(7), Whole Wheat Bagel Meal 3: 1 chicken breast, brown rice, green beans Meal 4: 2 scoops whey protein shake, almonds Meal 5: 1 chicken breast, noodles, veggie Meal 6: 1 Hemilayan chicken curry, nan bread, white rice Meal 7: 1 sesame chicken breast, rice, from korean resteraunt

What have you consumed today?

Hmmm trouble coming up with a descent routine...

Hmmm trouble coming up with a descent routine...

I have gotten a bit out of shape, need to lose body fat and put on muscle mass... I'm about 5"10 / 5"11 @ 180-185lbs, not much muscle defintion due to body fat, when I was 165 pounds I have much better defined muscles. Anyways I used to work out every day with random breaks, chest/biceps back/triceps shoulders/legs however I hit a plateau pretty quick because I was overworking myself I've since expiremented with different routines, lately i've been doing 0 legs.. I want to do a routine for 6 days a week... Sundays I work a f'd up schedule and cant make it to the gym. I was considering Day 1 - Chest, biceps, triceps, abs Day 2 - Cardio Day 3- Back, Shoulders, traps Day 4 - Cardio, abs Day 5 - Legs, lower back, abs Day 6 - Cardio Day 7 - Off However i'm a bit edgy on doing a muscle group only once a week so i'm confused and having a hard time figuring out what I should do...... I think a muscle group once a week isn't enough, I like to get really sore then I recover usually on third day so hmmm.... any ideas??? P.S dont gimmi any shit about doing chest with tricep instead of bicep or viseversa, it makes no fucking diff; everyone does it differently and i've tried all combinations finding little difference. before, about 165 pounds now about 180

great, your avatar made me not as hungry.

lol

you gonna get hit wif the sticky stik, boyo

Too much cardio, not enough lift.

~stangzorized~ Too much cardio, not enough lift.

*decent

christophers rountine, drop down calories, drop down cardio

Whats wrong with cardio?

nothing, I just think theres a bit to much of it in his routine

hmm so maybe limit cardio to twice a week? or even once a week?

how about a rotation of Day 1 - Chest, biceps, abs Day 2 - Back, triceps, abs Day 3- Legs, Shoulders, Lower back Day 4- Cardio with random days off?

baghrhrg decent, dunno why the hell I wrote descent..

I dunno, I do cardio 3 times a week. But I am just looking for something to do I guess. :-x

Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs

mike Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows?

What's your av all about?

Ilyusha What's your av all about? A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon.

chlywly A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon. That's fuckin dope..

If you asked me I would say you should lift more weight less often. What youre doing now obviously isnt working, so how much could it hurt to go 3-4 times a week? When I started doing that I saw instant strength gains because when I was going 6 times a week I was overtraining. Maybe you should cut out some ab stuff as well, some compound movements such as squat will work your abs, so just have an ab day on a different day than your legs day. By the way, make sure you actually have a leg day. In my opinion, probably the most important day. But thats just my opinion.

chlywly Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows? pec deck: bent over row (sorta): do deadlifts.

That bent over row pic sucks ass. The bar is going too high up in the chest area.

ok cool, any good sources on doing a proper dead lift?

Hmmm trouble coming up with a descent routine...

Basketball Shape?

Basketball Shape?

I don't know how many of you play basketball, but I'm curious if anyone could give some good advice for getting in shape for basketball. More specifically, being able to jump higher and run faster. I know you'll all say, well go out and run or jump rope. But are there any tricks of the trade or routines you could offer. Thanks in advance

Play basketball as much as you can. There are several exercises you can do that will help your vertical that don't require any extra equipment, you can do a Google search for those. As for running faster, run hills. Wind sprints will help you get conditioned right for basketball. But the best way to get in overall basketball shape is to play basketball.

i dont remember what the exercise is called, but what you do is you take a step pad, and jump over it side to side like 20 times. every time you finish a set, stack another step pad onto it until you cant jump over it anymore. jump rope would help too i guess. wind sprints are always good. you can work out and shit, but i think the physical activity of ballin will benefit you the most.

I play recreationally, about 4-5 times a week, 2-3 hours per those days that I do play. I do notice I slowly get a higher vertical and can play longer and run faster. But I'd like to speed up the process. Playing for my school wouldn't be entirely outta the question if I was in shape. I find it's mostly people are faster than me and jump higher. I'm not that tall (5'10"), so I need to find other ways. I also tried looking up stuff on google, i mostly got sites that are selling some tapes. But I know people already know this stuff. Just curious if anyone had anything they do to get in shape. Yes, stronger would be good to get steals and rebounds. Edit: I know diet is crucial too, anything in particular?

bunny hops > *

sorry for ignorance... wind sprints?

Yeah I play a bit, but my diet pretty much counteracts that. Shooting and dribbling I don't really have a problem with. I'm actually considered one of the "shooters" on the courts. So, it's really running faster, jumping higher, keeping it up the whole game. I feel I have excellent court awareness, but I can't always act on it cause I can't act in time. By the way, thanks for all the advice guys.

Playing yourself into shape is not bad. If you want do sprints where you start at the end line, go to the free thow line and back, go to the mid court line and back, go to the far free throw line and back and then go end line to end line. If it is on a large basketball court and takes you longer than 28seconds to do then you are slow. Just keep practicing. *edit* hops are overrated, they are nice to have but you can be just as good a player without them

i remember reading something in an interview with dennis rodman when he was like, the leading rebounder in the nation. he said his key was a rock solid mid section, all power is derived from a solid core of muscle. you said you were looking for some key tricks of the trade, that was one that stuck with me. learn how to box out, if a guy can jump higher than me and is taller than me, excellent boxing out will eliminate his advantage. develop your fast twitch muscles, when you're not the tallest guy.. this'll help you get around them or shoot over them.

go_duke21 *edit* hops are overrated, they are nice to have but you can be just as good a player without them Hops can help every aspect of your game. If they don't, then you aren't a good basketball player. Only in serious cases (John Stockton, for example) will an ability to jump be obsolete. I don't think the starter of this thread is John Stockton.

smoke menthol cigs

Read this article: http://www.t-nation.com/findArticle.do?article=306dirt2

Mike McDermott Nah, that's more about doing well on a VJ test. Check out this article instead: http://www.defrancostraining.com/art...icle_fab15.htm I'm sure a VJ test program will help with the "hops" that someone here was mentioning..

teamelement3 I don't know how many of you play basketball, but I'm curious if anyone could give some good advice for getting in shape for basketball. More specifically, being able to jump higher and run faster. I know you'll all say, well go out and run or jump rope. But are there any tricks of the trade or routines you could offer. Thanks in advance well heres a few tips...as far as jumping higher, concentrate on workouts that improve your calves...every once in awhile throw in some quad workouts. calf raises, go to a gym and use their calf raising machines, and just do run and sprints, taht works out all aread of your legs. for getting faster just run period: sprints, suicides, skips, etc. and while your at it sprint with a basketball for better handling skills. good luck to you

If you want to run faster, do sprints 10-30m, working on driving off the blocks and then finishing strong. For quickness look into plyometrics. They teach you how to explode and recruits fast twitch fibers. To jump higher do box jumps with a medicine ball. And it'll help to do some weight lifting like squats and good mornings. As for lasting longer in a game, try running the court counting down from 10-0, make a layup, and then 9-0, all the way down to 2. Rest and repeat 5 more times. My stamina has improved quite a bit since I started that. That's a total of 1 mile running.

christophers "Calves have as much to do with vertical as the color of your hair" -Joe Defranco IBincessantracismtofollow

Mike McDermott all wrong, except for sprints roighttttttt............

Davo Hops can help every aspect of your game. If they don't, then you aren't a good basketball player. Only in serious cases (John Stockton, for example) will an ability to jump be obsolete. I don't think the starter of this thread is John Stockton. Like I said, obviously they are nice to have, but you dont need them to be a good player, most people can't jump 40 inches so if you work on lateral quickness, shooting, etc you will be just as well off. Too many people just concentrate on trying to dunk and they don't practice everything else enough, that was all I was alluding to. And I don't see how sprints are bad, wouldn't it be just like HIIT? I mean there are tonnes of ways to get in good shape, sprints worked well for me in high school, my team was always in better condition than the teams we played against.

basketball shape = round. /thread

christophers "Calves have as much to do with vertical as the color of your hair" -Joe Defranco i dont remember if you're quoting this from memory or you actualy found it somewhere, but that's not quite the quote i found which. i found "Big calves have as much to do with vertical as the color of your hair" - Joe Defranco in a Q&A on his website. Questioner and Joe Defranco " Q: What are the best exercises for increasing calf strength and size? I do a lot of standing and seated calf raises, but I was wondering if there is anything else I'm missing? I'm about 2" away from dunking a basketball and I'm looking for an edge. Any advice you can give me would be greatly appreciated. John A: Big calves have about as much to do with how high you can jump as the color of your hair. Sure, there's nothing wrong with doing some calf raises in your training routine, but they shouldn't be the focus of the routine. As I've said time and time again, the "posterior chain" (spinal erectors, gluteals and hamstrings) makes up around 70% of the musculature that is responsible for your jumping ability. Squat and deadlift variations, Olympic lifts and good mornings will give you the best "bang for your buck" with regards to improving your vertical jump in the weight room. There is another very interesting factor that plays a large role in how high you can jump. I've had the pleasure of working with over 2-dozen athletes who can jump over 35" and, besides being very strong in the posterior chain, they had something else in common. The one thing they all had in common are what I call "high cut" calves. What I mean by this is that the calves have an insertion point very high on the lower leg. This usually means a longer Achilles tendon. A longer Achilles tendon can store more elastic energy, which translates into more explosive jumps." -Joe Cliffs : big calves dont help you jump, what helps you jump are a powerful "posterior chain" (spinal erectors, gluteals and hamstrings). also a high calf muscle insertion (people with calves way up near their knees) cause they have long achilles tendons, and there's not much you can do about that (genetics).

KingGargantuan basketball shape = round. /thread sweet, i'm in basketball shape.

http://www.defrancostraining.com/art...icle_fab15.htm

tize i hate how basketball players look

Didn't know this thread was still alive... Would ankle weights add anything? I heard they could be harmful? I'll read those links for more..

Mike McDermott how do you know so much, you ever play for a team?

Basketball Shape?

shin splints

shin splints

I play basketball and I've had shin splints for a while now. I stretch, ice them, take anti-inflammitories, whatever. even after I rest for a week or two and they go away, they always come back after a couple more times of playing. what more can I do to treat the shin splints? what exercises/stretches can I do to prevent them?

do you have flat feet? don't ice them!!! if anything, you want to add some heat to relax the muscle!!! looks like this is a defintely a WARM UP issue! if it does get better when you rest and it happens when you start playing again, you defintely need to wark up properly.. warm up first, and stretch gently before you start your actual game... that helps.. im assuming you also started to play basketball... its not like you were playing basketball all these time and all of a sudden your get shin splits! eventually, you won't need to do stretching and the shin stretching goes away.. but ur legs have to get used to it first... a lot of my clients suffer from this once they start running, jogging, etc, etc.. and most of the time, its from not warming up properly or they have flat feet, etc, etc my suggestion to you is to properly warm up and gently take time to stretch b4.. if you give me detail info, i can give u more suggestion........

I get the same thing when running. What do you mean by flat feet?

maybe you need more cushioned shoes

look at your shoes, get some more cushioning inserts

is the pain on the front or inside part of the shin?

I saw some McDavid neoprene braces specifically for that. Maybe you shoudl try it out.

wood is the pain on the front or inside part of the shin? inside most of the time

I got some insoles for my old shoes, that didn't help, so I got new shoes. these ones are cushy and feel fine.

devilangel do you have flat feet? don't ice them!!! if anything, you want to add some heat to relax the muscle!!! looks like this is a defintely a WARM UP issue! if it does get better when you rest and it happens when you start playing again, you defintely need to wark up properly.. warm up first, and stretch gently before you start your actual game... that helps.. im assuming you also started to play basketball... its not like you were playing basketball all these time and all of a sudden your get shin splits! eventually, you won't need to do stretching and the shin stretching goes away.. but ur legs have to get used to it first... a lot of my clients suffer from this once they start running, jogging, etc, etc.. and most of the time, its from not warming up properly or they have flat feet, etc, etc my suggestion to you is to properly warm up and gently take time to stretch b4.. if you give me detail info, i can give u more suggestion........ my feet are pretty flat icing them is the one suggestion I've gotten from everyone I know who has had shin splints (people who play basketball and people who play other sports). I always stretch my calves before playing. not sure what stretch I'd need to do to prevent the shin splints. MikeMurder I saw some McDavid neoprene braces specifically for that. Maybe you shoudl try it out. where could I get one? there's a GI Joes around my house that would probably have them, but I don't know of any places like that around school.

devilangel don't ice them!!! if anything, you want to add some heat to relax the muscle!!! Shin splints are on the bone, not any muscle.

You gotta do these walk exercises. Get an area where you can walk like 20 feet back and forth. Do each one of these walks back and forth: walk on your heals walk on your tip toes walk on the inside of your feet walk on the outsides of your feet We used to do them in track practice all the time for shin splints. They work great. You might feel a little weird doing them though.

Davo Shin splints are on the bone, not any muscle. No. http://www.google.com/search?hl=en&l...e:shin+splints

Davo Shin splints are on the bone, not any muscle. I decided to look it up:http://my.webmd.com/content/article/80/96441.htm "Treatment for shin splits includes rest, massage, ice, stretching, and strengthening." I guess I'll keep icing them

Gamblor You gotta do these walk exercises. Get an area where you can walk like 20 feet back and forth. Do each one of these walks back and forth: walk on your heals walk on your tip toes walk on the inside of your feet walk on the outsides of your feet We used to do them in track practice all the time for shin splints. They work great. You might feel a little weird doing them though. does it matter if I have shoes on?

on the bone? Hell no.

raded inside most of the time this is most likely caused by overpronation (foot rolls inward). first thing you will want to do is get a shoe and/or orthotic that will support your arch and help keep your foot from rolling inward. do you have flat fleet or low arches?

Ilyusha No. http://www.google.com/search?hl=en&lr=&safe=off&client=firefox-a&rls=org.mozilla:en-USfficial&oi=defmore&q=define:shin+splints Still considered a bone injury. Regardless, heat is not a good treatment.

wood this is most likely caused by overpronation (foot rolls inward). first thing you will want to do is get a shoe and/or orthotic that will support your arch and help keep your foot from rolling inward. do you have flat fleet or low arches? my feet are pretty flat. I'm going to go out and look for some orthotics later today.

do it without shoes on

we used to do then with a mat on the floor too

rest and better shoes.

Carnifex Shin splints can be caused by the separation of your calf from the muscle in front, generally because the calf is much stronger, so walk on your heels or find something to strengthen the muscle of the shin. It could also be micro fractures but it doesn't sound like it in your case. Also, it could just be shitty shoes / lack of proper stretching and warm up. thank you! thats exactly what i mean on my original post... proper stretching, warm up, building necessary muscles, proper shoes, etc.. about the iceing... if you gonna do that, you have to alternate with heat as well, the more blood goes through the problem area, the better off you will be.. but since i really dont' know the exact detail of your problem and how and when it all started and goes away, etc.. so you figure out accordingly with the information below... generally:Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48 hours), where swelling is a problem, you should be using ice treatment. Ice packs can help minimize swelling around the injury. Decreasing swelling around an injury will help to control the pain. Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity. Never ice a chronic injury before activity. Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments on chronic conditions, such as overuse injuries, before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury. good luck!

I've been looking into calf/shin braces. are there specific ones I could wear while playing or could I use any of them while playing?

raded where could I get one? there's a GI Joes around my house that would probably have them, but I don't know of any places like that around school. any sports/atheltic store.

shin splints

My routine...critique wanted (long)

My routine...critique wanted (long)

Any thoughts, suggestions? Monday: chest, abs & tri dumbbells - 4 x 8 incline dumbbells - 3 x 8 decline on cable machines - 3 x 8 fly machine - 3 x 8 burnout bench - 1 x 21 various abs (depending on day) skull crusher (lying) w/ bench bar - 3 x 8 one-handed pulldowns on cable stack - 3 x 8 overhead rope pulls on cable stack - 3 x 8 dips - 2 x ? (usually about 25 - 30 first set, 20 - 25 second set) Tuesday: back & biceps pulldowns - 4 x 8 seated row machine (don't know what it is called) - 3 x 8 dumbbell rows - 3 x 8 lower back machine - 3 x 8 pullups - 2 x ? (usually 10 first set, 6-8 second) traps - 4 x 8 bench bar curls - pyramid sets (1 x 12, 1 x 10, 1 x 8, 1 x 10, 1 x 12) seated incline curls - 3 x 8 concentration curls - 3 x 8 hammer curls - 3 x 8 (immediately following each set, lighter dumbbells ~20lbs used for making circular motions) Wednesday: shoulders, abs & tri military press - 4 x 8 lateral raises - 3 x 8 front raises - 3 x 8 reverse fly? (don't know name) - 3 x 8 various abs (depending on day) skull crushers w/ curl bar - 3 x 8 triangle bar pulldown - 3 x 8 rope pulldown - 3 x 8 dips - 2 x ? (see above for # reps) Thursday: legs leg press - 4 x 8 extensions - 4 x 8 curls - 4 x 8 calf press - 3 x 12 calves on leg press machine - 3 x 15 Friday: chest, abs & biceps bench - 4 x 8 incline bench - 3 x 8 decline bench - 3 x 8 flys - 3 x 8 various abs (depending on day) bench bar curls - 3 x 21 (7 wide grip, 7 narrow, 7 normal) incline bench curls - 3 x 8 superman curls (what I call them) ->use 2 weight stacks, curl with upper arms parallel to floor, bring hands toward head, like a typical flex pose... - 3 x 8 hammer curls - 3 x 8 (w/ afterward as on tuesdays) Saturday: legs squat - 3 x 8 rest is same as Thursday minus the leg press So that's it. Comments? Suggestions? I am always looking to make it better. FWIW, I am ~6'4", ~185... thanks E

seems to be overtraining to me..dunno..

I am just glancing at it and I will give my .02 later. But you have way to many sets to per day to be working a group twice a week and you need to vary your rep scheme.

You need to give your muscles more time to rest. You're overtraining and probably working against yourself. Take it back a notch and work each muscle group once a week. You shouldn't be at the gym working out every day.

Yeah first thing that popped into my head was overtraining. What are your goals? What's your diet like?

holy overtraining batman

Thanks for the input guys - I was beginning to suspect that I was overtraining some. My goals at first were the typical: get my bench to 300, and look good. Got to 300 a couple of weeks ago, and I look good, but after that my goals changed to being more fit, so I think that I am going to take up swimming 2x/wk and drop off to working each group 1x/wk...my diet is, at best guess ~4000 cal/day; I have a super high metabolism, and I know that this is not really high if I want to be bulking, but I don't really want to bulk too much; I am tall and lean, and I want to stay that way, but muscular...any more help? Thanks guys. E

bump? I still want some more feedback

It's only about 24-6 sets a day... hardly overtaining it seems. I posted a routine where it was 20 sets of mostly 10s and no one thought that was even close to overtaining. If you are worried about overtraining though just knock off a lift a day.

thanks man - really appreciate the feedback - and to the gym I go...

My routine...critique wanted (long)

I broke my hand...

I broke my hand...

I got into a fight early Sunday morning and punched someone and broke my hand. It's like a boxer fracture. I actually lifted lightly Monday and it kinda hurt. I finally got an x-ray, because I wasn't sure if it was broken or not, and sure enough, there was a small fracture on my pinky in my left hand. I guess what my point is here, will I still be able to lift? Should I take a break? I go to the doctor on Thursday to get it put into a cast/splint/whatever they decide, and he should tell me the amount of time I should be out. What do you guys think I should do? How long do you think I will be out? I'm really dissappointed in myself and the fact that I won't be able to go to the gym. I've made some awesome gains over the last six-seven months, and do not want to see them go down the tube.

You shouldnt fight. Other than that im not a doctor so I dunno

Silver85327 You shouldnt fight. Other than that im not a doctor so I dunno Yeah, I know that much, it was a dumb decision, but I was provoked.

superbri007 sucks man. pics? I'll get the x-rays up sometime this week. It's not terrible, but it might keep me out for a couple weeks.

when I jacked my shoulder, I just did legs

That's not a boxer's fracture. You just broke your pinky. You need to get a cast for that pink asap and stop lifting for a year. Seriously stop lifting until it heals or else it'll never heal.

Soularis That's not a boxer's fracture. You just broke your pinky. You need to get a cast for that pink asap and stop lifting for a year. Seriously stop lifting until it heals or else it'll never heal. ehhh that happened to me. i just said fuck it and kept lifting through the pain and whatnot. my hand looks a little fucked up but at least i dont really care. i mean you can barely tell.... Ignore my previous advice.... just let the thing heal good luck

When I was 17, I fractured my ankle and was playing basketball in my cast 2 weeks later. Animal pride.

Ilyusha When I was 17, I fractured my ankle and was playing basketball in my cast 2 weeks later. Animal pride. shit man i had surgery on my elbow for a pinched nerve and was playin basketball again in 2-3 weeks. doc was pissed at me since it was supposed to be in a sling for a good couple months. maybe thats why my bench is soooo weak

If you don't have insurance, don't waste your money going to the doctor. I spent hundreds of dollars for a doctor to tell me that hand bones tend to heal themselves pretty well, and then gave me a splint that I took off after a day. If it's just a small fracture that doesn't really move, just give it some time and it'll heal itself. Here's what mine looked like. Don't mind the dark line that makes it look like my whole hand is broken. I took the picture with the xray held up to the sky, and that's a flag pole in the background. The fracture is circled on my ring finger. IBFathands

Do things that don't require putting a lot of stress on your hands... even if it's just lower body.

parvo99 If you don't have insurance, don't waste your money going to the doctor. I spent hundreds of dollars for a doctor to tell me that hand bones tend to heal themselves pretty well, and then gave me a splint that I took off after a day. If it's just a small fracture that doesn't really move, just give it some time and it'll heal itself. Here's what mine looked like. Don't mind the dark line that makes it look like my whole hand is broken. I took the picture with the xray held up to the sky, and that's a flag pole in the background. The fracture is circled on my ring finger. IBFathands you have fat hands edit:

Did you at least win the fight?

Broken Hand Crew! Cucumber: Lay off for at least a month, and maybe do legs or something. It sounds like your break wasn't that bad at all, but if you try and do too much with it you could make it alot worse. I had a break somewhat similar to parvo's, except it was the metacarpal connecting to my pinky, and it was shattered, and the one connecting to the ring finger was just slightly fractured. I had to have surgery, and it took two and a half months before I could even make a fist again, let alone lift without enduring pain on par with childbirth. I'm at month four and a half now, and I'm lifting pretty well, but several lifts still hurt pretty bad. Just gotta take it easy Oh well, at least now my fist is reinforced with titanium.

Brett95GST Did you at least win the fight? Yeah, I sure did. Background information being I'm about 6'4 220 and these two guys are both about 5'8" 150. There was a party at my house, and of course there was a keg. These two guys were in my room and they knocked my brand new bicycle off the wall. I asked them who did it, and they denied it. Didn't say sorry or anything. Then one of them (these guys are brothers, ages 19 and 21) told me to "suck his asshole" and I grabbed him and shoved him into the wall forcefully and told him to STFU and get out of my house. The older brother threw a full beer can and hit me in the head with it, then the younger one hit me in the side of the head, knocked me on my bed, which I jumped off of and hit the younger one in the eye and gave him six stiches. This hit was the one that broke my hand. I then hit the older one in the face about four times with my right hand before someone got him out of my room for fear that I'd do any more damage. I stand in my room for a few minutes and collect myself, then I head outside. I see the older brother still there, his face obviously battered, and I tell him to leave or I'll hit him again. He tried to mutter something, but I wasn't hearing it, so I grabbed him by his ears and head-butted him. The force of my head-butt knocked him down. After this, he left to my continuous drunken shit-talking. That's that. It sucks that this had to happen, but I was just defending myself. I usually don't like throwing punches, but oh well.

parvo99 If you don't have insurance, don't waste your money going to the doctor. I spent hundreds of dollars for a doctor to tell me that hand bones tend to heal themselves pretty well, and then gave me a splint that I took off after a day. If it's just a small fracture that doesn't really move, just give it some time and it'll heal itself. Here's what mine looked like. Don't mind the dark line that makes it look like my whole hand is broken. I took the picture with the xray held up to the sky, and that's a flag pole in the background. The fracture is circled on my ring finger. IBFathands I have insurance through my parents, and the co-pay is low. How long did it take for your hand to heal? My break looks similar, except it is on the pinky finger.

good party? how old are you?

Bush77 good party? how old are you? Great party...I turn 21 in two weeks.

tize Only badasses headbutt. I happen to be one of those badasses

cucumber Yeah, I sure did. Background information being I'm about 6'4 220 and these two guys are both about 5'8" 150. There was a party at my house, and of course there was a keg. These two guys were in my room and they knocked my brand new bicycle off the wall. I asked them who did it, and they denied it. Didn't say sorry or anything. Then one of them (these guys are brothers, ages 19 and 21) told me to "suck his asshole" and I grabbed him and shoved him into the wall forcefully and told him to STFU and get out of my house. The older brother threw a full beer can and hit me in the head with it, then the younger one hit me in the side of the head, knocked me on my bed, which I jumped off of and hit the younger one in the eye and gave him six stiches. This hit was the one that broke my hand. I then hit the older one in the face about four times with my right hand before someone got him out of my room for fear that I'd do any more damage. I stand in my room for a few minutes and collect myself, then I head outside. I see the older brother still there, his face obviously battered, and I tell him to leave or I'll hit him again. He tried to mutter something, but I wasn't hearing it, so I grabbed him by his ears and head-butted him. The force of my head-butt knocked him down. After this, he left to my continuous drunken shit-talking. That's that. It sucks that this had to happen, but I was just defending myself. I usually don't like throwing punches, but oh well. Did you do a double calf flex while pissing on both of them out of your 2 penises?

tize Only badasses headbutt. I happen to be one of those badasses in

cucumber I have insurance through my parents, and the co-pay is low. How long did it take for your hand to heal? My break looks similar, except it is on the pinky finger. Well, it was about a week and a half before I decided to get it checked out, and about 3 weeks after that before I could really use my hand to do light workouts, and I'd say about 2 months before it was 100%.

Sounds like you whooped some major ace...good job.

superbri007 no adamantium like wolverine no care actually, sorry you had to go through all that, but thats still kinda cool, You must be able to knock out in one punch I'll let you know how my reinforced fist works out... as soon as it stops bothering me like an enflamed hemmoroid. Right now, I don't think I could knock out Ashley Olsen without falling to the floor and crying from the fetal position. It's gonna be six more weeks before I can even THINK of even punching a heavy bag. Cucumber, you're lucky you didn't completely fuck up your hand. Throwing multiple punches was what made my hand turn to mush. It was a right bodyshot that nailed the guy's hip that really sealed the deal for me. Hope you heal faster than I am.

superbri007 no adamantium like wolverine no care

I broke my hand...

Here i am Pic of me Rip me a new one

Here i am Pic of me Rip me a new one

well there i am tell me what I need to work on.

everything

Start heading to the gym

yup everything, keep hitting the gym...... then cut , or you can diet now.

eliktronix everything .

Lol am i really that bad? DO you suggest more cardio. I currently am benching 240 and legs have been out of the picture i strain'd my quad in my alst rugby game. I weigh 175 give or take 3lbs both ways and i am 5.10. I am starting to head tot he gym on a mon tuesday thursday friday schedule now due to no more rugby and no more sports. I read up on the stickies and plan on doing the HIIT and limiting my calorie intake. I was wondering i still go to school and am not able to do 6 meals a day what kind of breakfast and lunches do you guys suggest?

you're really lacking in the chest and trap department. arms look decent i suppose

work on taking a still picture that isnt blurry. I still dont understand how some people can be so terrible at something as simple as taking a picture.

I don't even know about this one. Part of me wants to say cut for two months or so to get rid of the belly and another part of me wants to say that considering where you are now you might as well bulk.

Bulk to 400, than cut. /Christophers

ACURA TL-S I don't even know about this one. Part of me wants to say cut for two months or so to get rid of the belly and another part of me wants to say that considering where you are now you might as well bulk. I bet at this point if he lifts hard and doesnt alter his diet too much (calorie wise) he'll gain muscle mass like crazy

Shamrock well there i am tell me what I need to work on. chest is lacking and it would look worse if u cut at this point, otherwise you just look a little overweight, no biggie. you have more to start w/ than most people on here so thats a plus.

Shamrock Lol am i really that bad? DO you suggest more cardio. I currently am benching 240 and legs have been out of the picture i strain'd my quad in my alst rugby game. I weigh 175 give or take 3lbs both ways and i am 5.10. I am starting to head tot he gym on a mon tuesday thursday friday schedule now due to no more rugby and no more sports. I read up on the stickies and plan on doing the HIIT and limiting my calorie intake. I was wondering i still go to school and am not able to do 6 meals a day what kind of breakfast and lunches do you guys suggest? max?

deznutz max? that was my last max out, before i went to dumb bells and with those i do about 75 for about 8 reps for 3 sets. I'm really hoping to get stronger My current work out well what i have planned out is Monday: Dumbbell bench press 3x8 seated rows with a straight bar military press with dumbbells and lat pull down Tuesday: Squat calf raises abductors and this other thing for the lower back WEdnesday: HIIT Thursday: Incline on a hammer machine forearm curls the thing where u roll the weight up the rope don't know what it is called and holding the weights up in front of u, and to the sides of u ,don't know what thats called either friday dead lift leg curls leg extension and calf raises with the machine Critique please And i'm currently working on a eating schedule

Arms look good, but you need to eat right and start losing weight. Try doing cardio on your rest days or doing cardio-weight training circuit once a week.

Shamrock that was my last max out, before i went to dumb bells and with those i do about 75 for about 8 reps for 3 sets. I'm really hoping to get stronger My current work out well what i have planned out is Monday: Dumbbell bench press 3x8 seated rows with a straight bar military press with dumbbells and lat pull down Tuesday: Squat calf raises abductors and this other thing for the lower back WEdnesday: HIIT Thursday: Incline on a hammer machine forearm curls the thing where u roll the weight up the rope don't know what it is called and holding the weights up in front of u, and to the sides of u ,don't know what thats called either friday dead lift leg curls leg extension and calf raises with the machine Critique please And i'm currently working on a eating schedule more volume perhaps

sr20wop more volume perhaps volume as in reps sets? or just overall more lifts?

ACURA TL-S I don't even know about this one. Part of me wants to say cut for two months or so to get rid of the belly and another part of me wants to say that considering where you are now you might as well bulk. did you happen to see the thread i made with progress pictures? what would you have recommended for me? i'm bulking now, but i'm just curious what you thought

beer.. less of it

Shamrock volume as in reps sets? or just overall more lifts? add some more exercises

i'd cut until your 13-14%.. then bulk

so what are a few more excerices i like to keep it purely upper body for the days and legs other days i don't like mixing legs and upper body

DCCapen you're like tize....but with clothes oh man that's fucked up.

Here i am Pic of me Rip me a new one

My calves wont grow

My calves wont grow

So after about 6-7 months of lifting my upper body has progressed a lot, and my upper legs sort of, but my calves still suck. Leg day looks like this: Squats 4 sets 6-12 reps Leg curls 3 sets Leg ext 2-3 sets Standing calves 4 sets does anyone know a way around this? should i work calves 2 times a week? thanks...my calves are pretty much disproportional

IBMTVTrueLifeIwantCalfImplants

ScubaMatt So after about 6-7 months of lifting my upper body has progressed a lot, and my upper legs sort of, but my calves still suck. Leg day looks like this: Squats 4 sets 6-12 reps Leg curls 3 sets Leg ext 2-3 sets Standing calves 4 sets does anyone know a way around this? should i work calves 2 times a week? thanks...my calves are pretty much disproportional Since you use you calves so much for daily activity you have to work them to failyer to see growth. Some one recently posted a link to a killer calve routine.

Ilyusha IBMTVTrueLifeIwantCalfImplants

solo Since you use you calves so much for daily activity you have to work them to failyer to see growth. Some one recently posted a link to a killer calve routine. Thanks, I will try and look for it

try higher reps and more frequency

Since leg curls and extensions mainly focus on your quads and hamstrings, your upper legs will wear out before you get much of a good calf workout. My suggestion would be to do some heavily weight calf raises until near-failure or failure.

I carry a 10kg (22lb) backpack around uni every day, it has made my calves explode (I don't do any direct calf work in the gym apart from ghr's (which aren't really direct))

Bulk diet + working out + calve specific exercises = bigger calves

Hardest muscle to get a result from.

ThenameT Hardest muscle to get a result from. because people don't know how to train them. Failure isn't enough Keep on doing what you're doing, but add in more sets - use lots of rest-pause reps and partial cheat reps towards the end to keep on pushing past failure.

Day 1: High-Volume Exercise A: Calf Superset* A1) Seated Calf Raises 3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight) A2) Donkey Calf Raises 3 x 30-50 at a 101 tempo *After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set. Exercise B: Standing Calf Raises B1) Standing Calf Raises 10 x 10-30 at a 111 tempo, ten seconds** **In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between. Day 2: Low-Volume (to be done 48 hours after Day 1) Exercise A: Triple Drop Standing Calf Raises A1) Triple Drop Standing Calf Raises 3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets. ***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.

I'd just up the amount of sets/exercises. Calves can be pretty stubborn, but not impossible to change.

Ilyusha IBMTVTrueLifeIwantCalfImplants my exact thoughts.. I couldn't believe he did it.

Ceaze Day 1: High-Volume Exercise A: Calf Superset* A1) Seated Calf Raises 3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight) A2) Donkey Calf Raises 3 x 30-50 at a 101 tempo *After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set. Exercise B: Standing Calf Raises B1) Standing Calf Raises 10 x 10-30 at a 111 tempo, ten seconds** **In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between. Day 2: Low-Volume (to be done 48 hours after Day 1) Exercise A: Triple Drop Standing Calf Raises A1) Triple Drop Standing Calf Raises 3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets. ***The pause is taken in the bottom stretch position, and be sure to take the full two seconds. Thanks. I am going to try that

I wish my gym had a donkey calf raise machine...

i have no problems with my calves, its the rest of my body that won't grow some people have problems with calves because they actually stretch the muscle while doing the raises (by bringing the heels downward past the point of parallel to the floor when they bring the weight down) ... doesn't work the muscle right

Dr. Shrooms You're not supposed to do that? I wish someone would have told me sooner. no, i mean you can a little bit i'm sure, but the fibers in the muscles don't work that way, so you stretch them out and they're not going to give you strength where you need it... unless of course you're jumping from a bar with your feet in that position, then it might work

On the leg press machine, place your toes on the lower edge of the footplate with your heels hanging off. Lower the weight and try to bend your calves as far in as you can and hold it for 12-15 secs. Than explode on the positive and slowly control the negative and repeat for 10 reps. I use 180 and by the time i reach 9 im seeing stars, after that 10 is life or death for me. These will fry your calves!

TheTurd On the leg press machine, place your toes on the lower edge of the footplate with your heels hanging off. Lower the weight and try to bend your calves as far in as you can and hold it for 12-15 secs. Than explode on the positive and slowly control the negative and repeat for 10 reps. I use 180 and by the time i reach 9 im seeing stars, after that 10 is life or death for me. These will fry your calves! omg, calf raises on a leg press machine? GENIUS!

mike omg, calf raises on a leg press machine? GENIUS! ya have you done them the way im talking about dicksmack?

Demon Of Dreams no, i mean you can a little bit i'm sure, but the fibers in the muscles don't work that way, so you stretch them out and they're not going to give you strength where you need it... unless of course you're jumping from a bar with your feet in that position, then it might work sorry but this is completely wrong

Dr. Shrooms You're not supposed to do that? I wish someone would have told me sooner. stretch induces more growth

Ceaze sorry but this is completely wrong then a trainer is wrong... its for the standing calf raises with weight on the shoulders ... was told awhile back and another one told me a couple of days ago that extending your heels downward while doing calf raises have a negative effect and stretch the fibers out too much for it to be beneficial for growth and strenth purposes... unless I'm misunderstanding things. i'd like to know more about it actually, because i keep hearing the same things from different trainers

Ceaze stretch induces more growth thats always what i had thought initially

My calves wont grow

Thinking about Fat Fast type short term diet

Thinking about Fat Fast type short term diet

Anybody have any experience, or know any females (so unlikely) that have tried a short-term, really drastic diet? I'm thinking of something like T-mags Fat Fast, or the Draper Tuna and Water binge, something like that..just to get kick-started and get myself going again. It just never seems to be quite the same experience between guys and girls when it comes to dieting

girls seem to do well they combine diet and excerice with nolva

Mass girls seem to do well they combine diet and excerice with nolva If I thought I could get away with it, I'd be soo tempted to try *something* just to see; it gets frustrating chipping away bit by bit with slow results. Yes, it's the best way and all but...rawr.

If you lose any more than ~2lbs a week you will be losing muscle as well. It's just not healthy. Do it the right way, you'll be happier in the end.

It would work, but if you keep your diet in check you will lose fat just fine. Anyone that isn't losing fat when dieting (short of a very few with medical problems) isn't doing something right. And if you have trouble keeping your calories down during a normal diet what makes you think you will be able to do something like a PSMF without cheating on a regular basis.

ACURA TL-S It would work, but if you keep your diet in check you will lose fat just fine. Anyone that isn't losing fat when dieting (short of a very few with medical problems) isn't doing something right. And if you have trouble keeping your calories down during a normal diet what makes you think you will be able to do something like a PSMF without cheating on a regular basis. True; I'm just interested in something drastic for a few days to "jump-start" at least mentally. I eat pretty darn clean, went back to keeping my food journal as I have at other times, yet there's this point at which I seem to stick and the bodyfat just isn't budging despite more HIIT, different times, different lifting cycles..

Elfling True; I'm just interested in something drastic for a few days to "jump-start" at least mentally. I eat pretty darn clean, went back to keeping my food journal as I have at other times, yet there's this point at which I seem to stick and the bodyfat just isn't budging despite more HIIT, different times, different lifting cycles.. Less HIIT, more incline treadmill walking. BTW, I am suprised that if you are dedicated enough to have a food journal that you are having any trouble. What is an example of your daily intake?

*cough cough nolva and some triacana*

below setpoint maybe... what's your bodyfat %?

ACURA TL-S Less HIIT, more incline treadmill walking. BTW, I am suprised that if you are dedicated enough to have a food journal that you are having any trouble. What is an example of your daily intake? Basic day lately has been: 1) 1/2 cup oatmeal, 1 scoop pp 2)1 can tuna 3) 2 lean turkey sausages, broccoli 4) 2 sticks string cheese, apple 5) protein pancake/lean turkey burger/lean beef/veggies With different variances, it's coming out to 1600-1800 calories a day. I *think* what's been tripping me up lately is the little column to the right which is extras: 2 hershey's kisses, 1 peppermint patty has been the norm lately. I was trying to go for eating a little bit every day and staving off binges but somehow I'm wondering if that ~100 calories is really what's tripping me up. Workout regimen is 5 days of weights, 6 days of cardio- 4 of the cardio days are interval running. Seriously, after 5 years of working out and working on my nutrition I would *think* I'd be seeing better results. I gave up on the treadmill incline walking..it was giving me calf problems and I like running better anyways.

Thinking about Fat Fast type short term diet

Increasing vertical leap?

Increasing vertical leap?

Hey guys I'm kind of new here sorry if this thread has been done before. But what kind of thinks can I do to increase my jumping height/ability? Do you guys know of any exercises?

white men can't jump.

actually, i can't think of any, but would assume anything that strengthens the hamstrings and calves would help.

Read this: http://www.t-nation.com/readTopic.do?id=459426

http://forums.offtopic.com/showthread.php?p=30802436

polymetrics?

http://www.higher-faster-sports.com/topexercises.html

this thread is your most accurate http://forums.offtopic.com/showthrea...highlight=leap

Ilyusha Read this: http://www.t-nation.com/readTopic.do?id=459426 I can vouch for this program. 50-rep squats are killer!! They'll make a man out of you In the several weeks I've been doing them (in addition to plyometric routines), I've put a good 2 inches on my jump.

Deadlifts, squats, good mornings, glute ham raises. You dont need anything other than that

KLoWnPR109 Deadlifts, squats, good mornings, glute ham raises. You dont need anything other than that

Ceaze any reason for that face?

KLoWnPR109 any reason for that face? Yeah, those exercises only cover limit strength, you have to train explosive strength as well. And the snatch is the the weightroom exercise with the highest correlation to vertical jump.

hardcore deadlifts, squats. raised mine from 36ish to what had to be over 40" in a few months

Ceaze Yeah, those exercises only cover limit strength, you have to train explosive strength as well. And the snatch is the the weightroom exercise with the highest correlation to vertical jump. I've actually never seen much results from anything other than those exercises that I listed above. Never done cleans though. I've always felt that I've been doing them wrong and have never really found anyone to show me how to do them properly. Plyometrics never did anything but hurt my knees.

all through yo' body..blows like a 12 gauge shotty

AmCo polymetrics? Plyometrics: exercises that help develop quickness, agility, and vertical leap. In other words, exercises that mainly work your fast fibers.

Jumpsoles!

Ceaze Yeah, those exercises only cover limit strength, you have to train explosive strength as well. And the snatch is the the weightroom exercise with the highest correlation to vertical jump. you can train squat and deads with explosive strength

When you do leg work (Squats, leg press, calf raises, etc.) do it with explosion.

Increasing vertical leap?

Too much volume for one day?

Too much volume for one day?

For the past month and a half I have been working out twice a day on fridays. Around midday I do:Squats 3x8 Box Squat 1x20 Bench Press 5x5 Deadlift 5x5 About 6hrs later I go and do. Calf Thinger 3x20 weighted wide grip chins 3x10 DB Press 5x5 and then finish w/2 or 3 sets of tate presses or curls () It hasn't been a problem, I only feel it on Sundays. I get 5k+ calories (1 shake after each workout, rest is whole foods). And I'll get about 10hrs of sleep tonight. Too much for my CNS or no? Like I said I only "hurt" (just slightly sore) on Sundays.

the way i see it (and i know il be disputed on this) everyone is different and you need to find what works for you, last summer before i knew what i was doing, id work out 3 times a day an hour each, 2 times lifting and 1 hour of cardio (and i ate hardly anything, what i did eat was protein and well below maintenance cals). that was definitely what would be on this board or anywhere considered over training, but i gained significant muscle strength durring this time as well as i lost 40 lbs of mostly fat. i wouldnt be as strict as i was but it all has to do w/ your metabolism and your body's predisposition to make gains, and of course what you eat. id personally suggest taking a month or so eating where you think your maintenace cals are and see if you gain or lose weight, then tweak your food as needed. im no expert but i would venture to say thats a little excessive for one day. il let christophers feild that one.

whats the rest of your week look like?

Undefined whats the rest of your week look like? Have the whole weekend off, usually just lounge around the house. I don't lift again til Monday afternoon.

you're just doing the same workout once a week?

dmaestro Have the whole weekend off, usually just lounge around the house. I don't lift again til Monday afternoon. youre dedicated arent u.

Shaolin_sword36 you're just doing the same workout once a week? no, i workout mon, tues, wed, and fridays. thurs and the weekend i have off. fridays I workout twice though

Undefined youre dedicated arent u. yeah im obsessed.

Too much volume for one day?

Name Some Must Have Exercises in your Workout Plan Ver. 2.0

Name Some Must Have Exercises in your Workout Plan Ver. 2.0

What are some must have exercises in a workout schedule besides the obvious squats, deads, bench...

I train with a medicine ball...if you haven't done this yet...it's quite a treat. I'll warm up first by doing 2x5min. rounds of skipping/30 sec. rest interval.

shoulder press, lat pull ups, db flys, calf raises

chin ups, bentover rows

my current workout plan doesnt have squats, deads, or bench

it does have some 1 arm med ball presses though, those are interesting

reverse hypers and rotator cuff shiet

christophers bad workout plan its a compromise w/ my partner. we do leg press instead of squats, and 1 arm med ball press and decline bench press instead of flat bench. we have a plenty of back excersizes, but no real lower back stuff When summer hits we'll change back to a more conventional routine.

dank its a compromise w/ my partner. we do leg press instead of squats, and 1 arm med ball press and decline bench press instead of flat bench. we have a plenty of back excersizes, but no real lower back stuff When summer hits we'll change back to a more conventional routine. You have a shitty partner then.

tize Power jelq

dank its a compromise w/ my partner. we do leg press instead of squats, and 1 arm med ball press and decline bench press instead of flat bench. we have a plenty of back excersizes, but no real lower back stuff When summer hits we'll change back to a more conventional routine. Unless your partner is your siamese twin, you should be able to do your own workout

Prison/Upright barbell row.

Tate Press.

rows(any form), chin ups(any grip)

Dips, Wide Grip Pullups, Rows, Shoulder Press, Flyes

Name Some Must Have Exercises in your Workout Plan Ver. 2.0

Anyone make their own cottage cheese?

Anyone make their own cottage cheese?

Seems simple enough... BARE BONES The following recipe represents the ultimate in simplicity in cheese making. It will produce a delicious cottage cheese that resembles ricotta and is excellent fresh or used in cooking Italian dishes such as lasagna. We recommend that beginners start with a cottage cheese to get the feel for the basics and for the instant gratification of being able to enjoy the product immediately. Ingredients: 1 gallon 2% milk 1/2 cup vinegar 1 tsp salt 1. Heat the milk to 190F. You will need a thermometer for other cheeses but you can get by here turning off the heat just before the milk begins to boil. 2. Add the vinegar and allow the mixture to cool. 3. When cool, pour the mixture, (which now consists of curds and whey as in Miss Muffet food) into a colander and drain off the whey. 4. Pour the curds into a bowl and sprinkle on the salt and mix well. You may wish to use less salt or more. It is simply a matter of taste which is the next step. You can add a little cream for a silky texture. -------------------------------------------------------------------------------- COMMENTS:What we have just made is really cheese but short circuits the process in several ways. The vinegar provides the acid that causes the milk to curdle and produces the acid flavor. The traditional method of producing the acid is to use a culture of acid producing bacteria. This is more complicated and takes longer but as it is alive, the cheese will continue to improve in flavor with age. This is of little consequence in a cheese made for immediate consumption. More on cultures later. We have also made small curd cottage cheese because we left out another ingredient called rennet. This is an enzyme the produces a harder curd. It was originally made from calf stomachs but is now synthesized and available in liquid or tablet form. I believe the cottage cheese sold in supermarkets as large and small curd is a fiction because the ingredients on the label for the two products are exactly the same. More on rennet later. Because both the bacteria and rennet can be destroyed by temperature, the traditional process requires several ripening steps at lower temperatures and a curd cooking step at a higher temperature. Because vinegar is inactive, we went immediately to the cooking stage and saved a lot of time. Finally, the difference between soft cheese and hard cheese is that the latter requires pressing the drained curds in a cheese press, drying the pressed cheese and then aging for several months.

I'll try this tomorrow.

I'll try it after someone else does. How much cc does this leave you with?

I tried it. it tastes alright and it was simple enough.

ib

i always thought cottage cheese was simply expired milk

Works the same for skim milk?

I used skim milk. I used a little less than half a gallon and I got over a cup of cottage cheese.

DCCapen ok so if i do the math.....thats not cost efficient I just wanted to try it out.

Cottage cheese curds are best made from skim milk. One gallon of skim milk makes about 1 pound of cottage cheese. found on another site.

Anyone make their own cottage cheese?

A question about routines...

A question about routines...

Is it better to hit 1 or 2 main muscle groups a day, or shoud I mix it up a little bit more (Do a little bit of each every workout day.) I'm attempting to put together my first routine by myself: Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Behind neck press Reverse Curl Day2 Lower abdomen/Back Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Push ups/Sit ups 8 minute abs ( ) Day3 Legs/Compound movements Squats Deadlifts Calf raises I'm obviously open to any advice. I'm not entirely sure what I'm doing so any help is appreciated. My main goal is to change body composition and hopefully maintain my weight (6'5" 225 lbs) if not lose a little. I'll figure out my sets and reps throughout this week to see what works best.

xpinchx Is it better to hit 1 or 2 main muscle groups a day, or shoud I mix it up a little bit more (Do a little bit of each every workout day.) I'm attempting to put together my first routine by myself: Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Behind neck press Reverse Curl Day2 Lower abdomen/Back Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Push ups/Sit ups 8 minute abs ( ) Day3 Legs/Compound movements Squats Deadlifts Calf raises I'm obviously open to any advice. I'm not entirely sure what I'm doing so any help is appreciated. My main goal is to change body composition and hopefully maintain my weight (6'5" 225 lbs) if not lose a little. I'll figure out my sets and reps throughout this week to see what works best. 7 minute abs. Not 8. 7 little monkeys sittin in a tree, one fell down and broke his knee! Sorry, just had to say that, and im in for an answer as well.

White 7 minute abs. Not 8. nope. 8 minute abs. Not 7.

White 7 minute abs. Not 8. 7 little monkeys sittin in a tree, one fell down and broke his knee! Sorry, just had to say that, and im in for an answer as well. It's 8 minute abs . It's under-rated IMO. The routine seems pretty beneficial. Just what you'd expect, really. The guy shows different ways to do crunches to hit most/all of your abdominals. I have the avi if you want.

if you do squats and dl on the same day, you will have difficulty walking for a while... split those up Move deads to back day, ditch the pushups and situps, and move the shoulder stuff to legs

xpinchx It's 8 minute abs . It's under-rated IMO. The routine seems pretty beneficial. Just what you'd expect, really. The guy shows different ways to do crunches to hit most/all of your abdominals. I have the avi if you want. Dude, hit me up w/ that avi! And BTW what I was saying came from the movie ... I think it was something about mary? Anyways, yeah. Send me that file plz!

Here's the 8 minute abs. Beware - keep your volume down. Someone walking by your door may mistake it for gay porno. http://s45.yousendit.com/d.aspx?id=2...C0AIHDYTSSMPHD

Here it is again, slightly revised. Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Reverse Curl Day2 Lower abdomen/Back/Compound movements Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Deadlifts 8 minute abs ( [img]images/smilies/hsugh.gif[/img] ) Day3 Legs/Shoulders/Compound movements Squats Calf raises Behind neck press Upright row

A question about routines...

stretch marks on my shoulder?

stretch marks on my shoulder?

why would i be getting stretch marks on my shoulder? looks like stretch marks, unless its from the padded thing when doing calf exercises

means your muscles are getting bigger, thus your skin is stretching...thus get marks.....stretch marks...or your getting fatter

Are you bulking or cutting? Stretch marks around one's shoulders/under arms are pretty common.

S10XtremeNLow why would i be getting stretch marks on my shoulder? looks like stretch marks, unless its from the padded thing when doing calf exercises i get them too. mostly on the front of my shoulder and running from my pecks to armpits. i also get them on my lower back.

tize i get them on my nuts you get them on your labia, bitch.

if its right on the top of your shoulders and theyre pretty long, I'd guess they're from the calf raise machine, I get them every time I use a similar device.

velamint if its right on the top of your shoulders and theyre pretty long, I'd guess they're from the calf raise machine, I get them every time I use a similar device. word, i got them from the hack squat machine, and also from bar when doing squats.

ryazbeck you get them on your labia, bitch.

If you're getting them on the tops of your shoulder, it's most likely the padded thing from the calve machine. I say that because I noticed the same thing. When I get into the shower after going to the gym when I do my calves, I'll notice red stripes on my shoulders from the pad pushing down on my shirt's seam. Mine go away after a while though.

I got that too after about a month of lifting... both biceps but only on my right shoulder though, is there any way to make those bishes go away or is it there for life?

he's scarred for life holmes@!

stretch marks on my shoulder?

I want a famous face...

I want a famous face...

So which one of you guys is the guy on MTV that wants to look like Arnold but has only worked out for 6 months and is getting gyno surgery?

Im watching this too.....did you catch Buff Bagwell and his calf implants and how it ended his career

Natezilla So which one of you guys is the guy on MTV that wants to look like Arnold but has only worked out for 6 months and is getting gyno surgery? I can't believe I'm watching this program. This guy is such a pathetic tool.

i wanna be arnold!

The guy was from New York, right? Filmy

Natezilla The guy was from New York, right? Filmy the resemblance is uncanny

shit missed it

did anyone see that 'true life' episide a while back "true life: im a body builder" ?

the doc told him he could be as big as arnold

eliktronix did anyone see that 'true life' episide a while back "true life: im a body builder" ? yes

nonplus the doc told him he could be as big as arnold cosmetic doctors can prescribe steroids?

he kind of looks like filmy

Notice how Filmy's avoiding this thread..

At first I thought he was going to get pec implants and what not. However, when I found out it was just to correct his gyno, it wasn't so bad because who wants to walk around with bitch tits?

what guy looks like me???

Filmboy44 what guy looks like me??? http://www.mtv.com/onair/dyn/i_want_...pisodeID=81695

its on now...

i'd watch but i'm going to bed soon.. i'm sure they will have it on again

funny thing is that his body looks like mine with less muscle, i have gyno like he does



and my boobs are bigger

he's wearing a ronnie coleman t-shirt

Someone post after pics.

forgot to snap the after pics, sorry, but it looked much better and i actaully understand what he was saying about not being able to buy shirts cause of his boobs, i do that and it blows

I can see reasons for surgery but I would've rather just got on a good diet/exercise routine first and gone from there. Like the doc recommended to him.

I want a famous face...

Big Calf muscles- Is it natural ?

Big Calf muscles- Is it natural

#1. Is it natural to have unnaturally large calf muscles? My friends keep saying my calf muscles are like major big but i haven't exercised in awhile, and i only noticed them like years ago. Is it just a natural thing or maybe due to physical activity from when i was a pee-wee? Just a wondering question.
#2: I am kinda flabby on my arms and stomach/abs. i kinda am weak seeing how girls can beat me at arm wrestling (maybe cause the bone in elbow gets pushed into table) but moving on, what are some good exercise routines i could do? i have been doing continuous pushups of 30 per day and situps/crunches 30 per day too. Any other things i can do? I am 5'3"- 5'4" weighing around 110 lb. 17 years old. should i watch my diet since i kinda am just a "eat whatever I'm given kid"