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?

*Pics* I have these two DB's only, what exercises can I do.

*Pics* I have these two DB's only, what exercises can I do.

25 pounders, All I know is to do DB press, what else can I do. Thanks for anyhelp given, and I know there is forum but, nobody answers my questions.

farmers walk to the gym and buy a membership

jonno farmers walk to the gym and buy a membership

I am 15 and nobody can take me its 12 mmiles away.

jonno farmers walk to the gym and buy a membership then trade the db for gym credit

www.google.com

stealthrapt0r then trade the db for gym credit i am 15, nobody can take me.

jonno farmers walk to the gym and buy a membership bwhahahahahahahahahaahhaaha jonno > most

pandob i am 15, nobody can take me. man up sissy boy

you could try to take a weight training class at school

stealthrapt0r you could try to take a weight training class at school i really thin and can't lift much, I dont want to embarase myself.

pandob i really thin and can't lift much, I dont want to embarase myself. We all start somewhere.

pandob i really thin and can't lift much, I dont want to embarase myself. For a second there I thought a gym was for self improvement. Maybe I'm wrong. Seriously though I have never saw a really skinny dude at the gym and thought less of him. I think it's pretty cool that he got out there and wanted to change.

sr20wop jonno > most agreed!

if only big burly men went to the join, eveyone would be scrawny.

pandob i really thin and can't lift much, I dont want to embarase myself. sr20wop man up sissy boy .

pandob i really thin and can't lift much, I dont want to embarase myself. There are plenty of people like you in there I am sure. Dumbbell Press Hammer Curl Curl Overhead Tricep Extension Single Arm Overhead Tricep Extensions(dangerous IMO) Flyes Dumbbell Pullover Single Bentover Dumbbell Row Dumbbell Overhead Press Lunges Dumbbell Squats(you will definitely need more weight in the future/soon) Pushups(use the dumbbells as the grips) Concenration Curls You can do pushups, crunches, leg raises, pullups(if you have a bar somewhere), dips(side of bench, bathtub, chair), running... Start saving some cash for a small home gym set, then add on as needed in the future. A good bench is around 100-150 and a set of weight with 2x45s, 2x25s, 2x10s, 2x5s, and a 45lb bar is around 80-100.. If you have a b-day coming up, ask for it.

pandob i really thin and can't lift much, I dont want to embarase myself. dont be a fucking pussy! we all started somewhere, who gives a fuck what other people thiunk, do this shuit for yourself. If you cant sacrifice something, than you might as well quit trying.

armond There are plenty of people like you in there I am sure. Dumbbell Press Hammer Curl Curl Overhead Tricep Extension Single Arm Overhead Tricep Extensions(dangerous IMO) Flyes Dumbbell Pullover Single Bentover Dumbbell Row Dumbbell Overhead Press Lunges Dumbbell Squats(you will definitely need more weight in the future/soon) Pushups(use the dumbbells as the grips) Concenration Curls You can do pushups, crunches, leg raises, pullups(if you have a bar somewhere), dips(side of bench, bathtub, chair), running... Start saving some cash for a small home gym set, then add on as needed in the future. A good bench is around 100-150 and a set of weight with 2x45s, 2x25s, 2x10s, 2x5s, and a 45lb bar is around 80-100.. If you have a b-day coming up, ask for it. thanks so much man, thats all i needed.

kickbacks

trade them in for a bike so you can bike to the gym?

You can literally work out every body part with those, but you will quickly out grow it. Does your school have a weight room?

Bike to the gym. Any kid should be able to bike 12 miles in an hour. It's not that difficult.

Your 15 so im assuming your a freshmen and im damn sure there is a weightroom in your school just go after school

wtf @ only 25s Fuck all that.

*Pics* I have these two DB's only, what exercises can I do.

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)

Dumbell vs. Barbell press

Dumbell vs. Barbell press

Which one do you prefer? How does one translate into another? ie. 100lb dumbells = ___lb on barbell...is there a rule of thumb?

this has been covered extensively - probably every other week do a search

i swear by the DB, and i think im the only one...but alternate db and bb

DB myself, but every 3 workouts i'm on the BB

I can't control my lifts as well as I'd like so the bigger weights are usually BB, lever or smith.. But I prefer DB for certain exercises

Filmboy44 DB myself, but every 3 workouts i'm on the BB me too

Perplexed This forum is starting to get annoying it's the boobs, isnt it? i told them to stay at home

Perplexed This forum is starting to get annoying Blasphemy.

db press fucks up my left shoulder. i prolly bring the dumbells too low. i do bb

I prefer DB because i like to go to failure and i rarely have a spot and it's easier than searching the gym for someone who can spot me everytime i want to do a set but if I have a spot I like BB because I can move more weight and i feel better about myself How does one translate into another? ie. 100lb dumbells = ___lb on barbell...is there a rule of thumb? Generally people DB press less than they can BB press, but there's no general rule of thumb for how much...

I do bofe. Barbell for teh power, dumbbell to fill in the blanks.

i stick to db's because bb hurts my shoulder, but i'll screw around on it every once in a while with really light weight for old times sake.

Dumbell vs. Barbell press

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

exercises to help build forearms?

exercises to help build forearms?

I was naturally blessed with stick-type fore-arms. I have been able to build them a bit over the last few years by doing wrist curls and reverse barbell curls. Does anyone know of any effective exercises to help build this? Thanks



PreemO

train your forearms in ways they're not used to, specifically radial/ulnar flexion and pronation/supination exercises

incline hammer curls

Ceaze train your forearms in ways they're not used to, specifically radial/ulnar flexion and pronation/supination exercises translation... use more flick in

stop using straps

that bar you use to roll up a weight. my forearms get such an incredible pump from those that it's almost painful

if you sit down and hold a straight bar and put your wrists on your knees and raise your hands, you can do this palms up and palms down. bouldering works really well.

incline

Ceaze train your forearms in ways they're not used to, specifically radial/ulnar flexion and pronation/supination exercises such as?

I'd say some heavy static holds, etc.

i've got pretty small forearms as well, i just do wrist curls and reverse wrist curls and have seen improvement just from that alone. i dont do much else primarily for forearms besides that.

kronik85 i've got pretty small forearms as well, i just do wrist curls and reverse wrist curls and have seen improvement just from that alone. i dont do much else primarily for forearms besides that. correct me if im wrong but doesnt benching and one arm or two arm curls work the forearm?

Opi correct me if im wrong but doesnt benching and one arm or two arm curls work the forearm? corrected.

Taking the plates on and off the bench to the rack is a good forearm workout

dumbbell bench/incline workouts are good too.

forearm curls, wrist roller, wrist curls.

IA

with weights...

F&N's becoming too much like the main forum for me

Ceaze F&N's becoming too much like the main forum for me true and i'm sure i'm not helping it much

Take newspapers and crumple them up with just your hands. That will build stronger forearms and wrists.

farmer's walk

redking Take newspapers and crumple them up with just your hands. That will build stronger forearms and wrists. while your arm is resting on the table. the key is to try not to swing the arm around. also, towel chins, practical shit like carrying cement, hammering.. or, pinch grip a couple reams of paper, the weight on the rope thing, and forearm curls, reverse forearm curls, rubber bands across fingers and spread hands out repeatedly, etc..

exercises to help build forearms?

Job change: may not have the opp. to go to a gym now...

Job change: may not have the opp. to go to a gym now...

I go to the gym to maintain my weight... not to get muscular, but just not to get fat. I am considering cancelling going to the gym all together because I do not think I will have time and/or opportunity to go to the gym once I start. Do you feel that I will stay in shape as much if I do workout videos? For instance, I like the Comcast On Demand videos a lot. I am wondering if going TO a gym will make a difference or if I can stay in just as much shape doing videos. Thanks

What do you currently do when you go the gym?

If you just go to "not be fat", doing bodyweight training and cardio at home with a good diet would probably be sufficient. Not as good as going to the gym though.

Just buy a stairstepper or a treadmill for your house/apartment.

If general fitness and weight management are your interests, there is plenty of shit you can do outside of a gym. Cardio stuff is obvious (walk, jog, bike or get an elliptical, treadmill, etc...). For strength training, look for a book called "The Naked Warrior" by Pavel Tsatsouline... strength training concepts, routines, and exercises using bodyweight and a minimal amount of equipment.

There is *always* time to go to the gym, imo. I've never stopped going, not even during my working two jobs, 14 hours a day phase that lasted a year. If you really want to, you'll find the time somehow..and of course there's the other options people have put forth about in-home stuff.

Elfling There is *always* time to go to the gym, imo. I've never stopped going, not even during my working two jobs, 14 hours a day phase that lasted a year. If you really want to, you'll find the time somehow..and of course there's the other options people have put forth about in-home stuff. That's really how I feel about it

Elfling There is *always* time to go to the gym, imo. I've never stopped going, not even during my working two jobs, 14 hours a day phase that lasted a year. If you really want to, you'll find the time somehow..and of course there's the other options people have put forth about in-home stuff. I agree, but I am also thinking that it would be extra nice to save myself the money as well, because I am SEVERELY lacking in funds... to answer NickStam, I use the treadmill/stairmaster/some yellow cardio machine for a little while, and then I use the machine weights for abs, legs and arms... I dont do a whole hell of a lot at the gym, i spend a max. of about 45 mins there... thats why Im thinking it may be an equally as effective/cheaper way to keep myself in shape ... but im not really sure, so thats why Im asking you guys

Triple-C I agree, but I am also thinking that it would be extra nice to save myself the money as well, because I am SEVERELY lacking in funds... to answer NickStam, I use the treadmill/stairmaster/some yellow cardio machine for a little while, and then I use the machine weights for abs, legs and arms... I dont do a whole hell of a lot at the gym, i spend a max. of about 45 mins there... thats why Im thinking it may be an equally as effective/cheaper way to keep myself in shape ... but im not really sure, so thats why Im asking you guys Then you're probably right You can get a decent dumbbell set at Modell's or whatever for >200 bucks. If you shop, you can probably find used weights somewhere for even cheaper. And running/walking outside is free

Elfling There is *always* time to go to the gym, imo. I've never stopped going, not even during my working two jobs, 14 hours a day phase that lasted a year. If you really want to, you'll find the time somehow..and of course there's the other options people have put forth about in-home stuff. yeah, what he said.

freeskiwp yeah, what he said.

jonno *chuckles* It's cool, I'd rather be thought a guy half the time here anyways I just do find it funny because to me, Elfling is not a very manly name.

Elfling Then you're probably right You can get a decent dumbbell set at Modell's or whatever for >200 bucks. If you shop, you can probably find used weights somewhere for even cheaper. And running/walking outside is free sounds good... at least I know if I DO make the decision to drop the gym and just do videos and stuff on my own, it wont make a huge difference from what I do at the gym

spending money on a gym, might be more motivation for you to go...

im sorry elfling .im retarded

MikeTheVike1 spending money on a gym, might be more motivation for you to go... thats what I thought, and it worked for about 6 mos, but since the payment for the gym isnt making a HUGE dent in my budget, Ive realized that I just kinda "figure" my way out of the payment now.... I consider it less out of my paycheck now rather than less out of my take-home, if that makes any sense... I I guess Im just looking for words of encouragement as far as dropping the gym and doing it on my own... I almost have my mind made up, but Im looking for someone to tell me its a GREAT idea or HORRIBLE idea, based on the facts ive given

Pushups, Hindu squats, upsidedown pushups, there is always an option.

I don't know about everyone else, but paying for a gym motivates me to go. I spend xx amount of dollars a month for equipment that I'd better be using. If I didn't spend a dime, I'd probably be sitting home doing pushups and situps thinking I'd get massive. But the fact that I pay motivates me. I think if you can, just try to continue going to a gym w/ a (paid?) membership so that you'd have a reason to go out. Plus, while you're there you get to have a certain mentality that you might not be able to achieve at home. If you're not looking at that route, I think that motivation would be key in terms of working out several times a week. So maybe get a buddy to run with you or something...I don't know. I'm kind of rambling.

I think allot of it depends on how you get motivated. About 3 years ago I prepaid a gym membership and could never get motivated to go. As a result I never really made any progress and fatened up. I also let the membership lapse after it expired. I finally decided to do something about being out of shape and bought a bench/squat rack and dug out my old free weights. I started working out again on April 1st and have been hugely motivated so far. I'm doing the dreaded cardio by taking my boxer on bikerides 3-4 times a week and lifting 3 nights a week. I've dropped 18 pounds (mostly water i'm sure) so far and I swear I feel stronger. I screwed up and dropped a grip on my gym membership and never used it. I spent $200 on a decent home bench and use it all the time. I even look forward to using it. Food for thought anyway.

Job change: may not have the opp. to go to a gym now...

getting used to my new gym... pro grip "rubber" db VS. full iron b

getting used to my new gym... pro grip "rubber" db VS. full iron b

[since google dont work, i can show the pics of the two] anyways, in my previous gym (2 years old---basically brand new) the dumbbells i used there for 2 years was the "rubber type". now in my new gym (same franchise) they have older weights, and the db and even plates are the old full iron ones. i dont know if its just me but the older full iron weights are heavier than the rubber type. for example, with the rubber type, i can do 90lbs db incline 4-6times. while with the full iron db, i can only do 80lbs 4-6 times same i notice with BB bench. anyone here ever had this kinda change?

they're steel, not iron

The YMCA near my house, where i work out during summer or when im home on a weekend from college has the steel DB's...they are not that heavier from the University Rubber DB's...

Ceaze they're steel, not iron ok, steel it is but yea, 45lbs rubber != 45lbs steel

deznutz The YMCA near my house, where i work out during summer or when im home on a weekend from college has the steel DB's...they are not that heavier from the University Rubber DB's... i also notice that, the higher the weights off the ground, the heavier they get

LS Boy i also notice that, the higher the weights off the ground, the heavier they get What?

45lbs = 45lbs I've never had problems with different dumbbells.

my gym has a mix of rubber and metals. the rubbers seem more heavy for some reason. I noticed that the grips on some of the metals are much fatter (i have long fingers) which I like and can lift a little bit more of

im thinking its the grips also..coz the rubber one has fatter grip compare to steel. all in all, weights is weights

seems like every time I use the steel weights, they are always loose and rickety, I like the rubber weights.

maybe the listed weight of the rubber DBs are the total weight, whereas the listed weight of the steel DBs only include the plate weights, not the handle?

heres the pic difference: rubber = steel =

I just hate the busted ass steel ones because they get shit all over. I always end up with powder/metal shavings/whatever all over me

KetchupKing maybe the listed weight of the rubber DBs are the total weight, whereas the listed weight of the steel DBs only include the plate weights, not the handle? That may be one of the dumbest things Ive read on this forum. wtg

iwishiwascool That may be one of the dumbest things Ive read on this forum. wtg Sounds like a reasonable explanation to me. stfu.

Boomer Sounds like a reasonable explanation to me. stfu. no, no it does not... why the fuck would someone sell u something gheavier than it actually is...

tize Big deal, get over it. Man up

iwishiwascool That may be one of the dumbest things Ive read on this forum. wtg Actually one of my gyms has the plate loaded ones and the "40's" have 4 10lb plates on them.

cavefish Actually one of my gyms has the plate loaded ones and the "40's" have 4 10lb plates on them. Same here, that's how my gym's are. I'm gonna see if I can take one of them on a scale and see the actual weight.

vettedude no, no it does not... why the fuck would someone sell u something gheavier than it actually is... kids these days.

nathanbx Same here, that's how my gym's are. I'm gonna see if I can take one of them on a scale and see the actual weight. i was gonna say, if you really think the weights are more or less than the actual weight of the dumbbell... go take it over to the scale and measure it. simple process. if you find that both weights weigh the exact same... then it's all a psychological factor of thinking "metal weighs more than rubber, this'll be harder".

iwishiwascool That may be one of the dumbest things Ive read on this forum. wtg

It depends on the manufacturer. Some are off 5-6 lbs. We actually were screwing around one day and put different plates on the scale. Some of them weighed 45 and a couple weighed 40. I believe Ivanako was true weight and the other plates under different manufacturers were not true.

Intellex I just hate the busted ass steel ones because they get shit all over. I always end up with powder/metal shavings/whatever all over me If I hit the rubber ones together they normally bounce off to much.

You shouldn't really be hitting the dumbells together that hard.

getting used to my new gym... pro grip "rubber" db VS. full iron b

went up to 80's

went up to 80's

Increased my weight on my DB press to 80's. Love getting stronger.

nice work man sitting, or incline?

flat bench

i've never done those on a flat bench, i prefer the bar i usually only do them inclined since the bar kills my shoulders with that range of motion

my incline db press is at 65's since it hurts my shoulders

i just bumped my flat bench to 225 last night, ill have to try the db's next time to see how that works

i gotta try the bench for my max this week or next

bb i mean

Gamblor Increased my weight on my DB press to 80's. Love getting stronger. I know the feeling. How many reps? I can do about 5 with 85's.

with my shoulder probs i cant max out, don't want to risk another surgery for the sake of seeing how much i can do

Mugwump I know the feeling. How many reps? I can do about 5 with 85's. i did 65x8 70x8 75x8 75x8 80x7

Gamblor i did 65x8 70x8 75x8 75x8 80x7 Impressive. I remember watching some guy do 50 lb DB shoulder presses and thinking to myself that I'd never get that far. And here I am doing 65 lb presses. <--- still a lightweight but whatever

i miss working out stupid cold my bench has hit a wall though

congrats, i can only get about 3 reps on the 80s on a good day

what are the reasons for doing flatbench db's compared to a bar? i guess it works the smaller stability muscles but other than that what does it do?

cootercritter what are the reasons for doing flatbench db's compared to a bar? i guess it works the smaller stability muscles but other than that what does it do? You answered your own question.



iwishiwascool You answered your own question. .

i just find it more comfortable doing the db rather than the bar

NoXeN i miss working out stupid cold my bench has hit a wall though I hit a plateau a month or so ago. Try what I call "shock therapy," or overtraining your muscles for one week or so. An example of one of my shock therapies. Shock Therapy, Day 1: chest + tricep Barbell Chest Press 10 5 5 5 20 Barbell Tricep Press 10 5 5 5 20 Barbell Incline Press 10 5 5 5 20 Barbell Overhead Tricep Extension 10 5 5 5 20 Cable Fly 10 5 5 5 20 Shock Therapy, Day 2: chest + tricep Dumbbell Chest Press 10 5 5 5 20 Dumbbell Tricep Extension 10 5 5 5 20 Dumbbell Incline Press 10 5 5 5 20 Dumbbell Overhead Tricep Extension 10 5 5 5 20 Cable Fly 10 5 5 5 20 That's doing the same muscle group two days in a row. You want to "break" your muscles, but you don't want to injure them.

Gamblor Increased my weight on my DB press to 80's. Love getting stronger. damn you you are beating me by 5 lbs. i did 75 x 8 last time so tomrow when i do chest i am going to go for the 80's hopefully!!

Gamblor i just find it more comfortable doing the db rather than the bar db's give me a greeater range of motion.. i cant go down all the way with the bar because it bothers my shoulder so i like to use db's also

baseball17c damn you you are beating me by 5 lbs. i did 75 x 8 last time so tomrow when i do chest i am going to go for the 80's hopefully!! DO IT!!!

how long yuo been lifting? just curious

I have been on and off throughout college, i would work out for 2 months, then stop for 2, then go for 2 then stop for 2. I didn't really straighten my shit out until january when i found this F&N and it gave me motivation. I have been going strong since January 1st.

went up to 80's

Anyone else get headaches after working out?

Anyone else get headaches after working out?

I made a thread about this a while ago, but I can't find it so I'll make a new one. Everytime I work out, I get a headache about an hour or so afterwards. It's not a really bad headache, but being someone who rarely gets headaches, it's annoying. Does this happen to anyone else? FYI: I drink plenty of water before my workout and try to replace exactly how much I lose through sweat. Edit: It doesn't seem to matter how hard I workout. Tonight I ran 1.5 miles at 5.5mph, then did some inclined dumbbell presses with 25lb weights just as a light "getting back into working out" workout. Edit:I've solved my problem It turns out it was nutrition related. Here's what I changed: - I now make sure I eat something 45-60 mintues before my workout; I normally eat a banana and a sandwich. - I eat a banana in the morning - I take a multivitamin - I drink gatorade after my workout (to replace sodium/sugar) - I eat a small meal no later than 60 minutes after my workout followed by another small meal 30-45 minutes later - I make sure to drink a lot of water throughout the day I'm not sure what exactly fixed it, but I don't care. I feel more energized before, during and after my workouts and I feel better in general. I'm still having a head CT scan done just to be safe, but other than that, .

Blood pressure.

Ilyusha Blood pressure. You know...I originally thought the same thing a few months ago, so I took my blood pressure when I started to experience the headaches...122/78 on average.

hootpie You know...I originally thought the same thing a few months ago, so I took my blood pressure when I started to experience the headaches...122/78 on average. Take it before and immediately after your workouts.

Ilyusha Take it before and immediately after your workouts. I'll do that. What should I look for? Normal before and high after? I just took it 3x and I averaged 135/83. Edit: And what should I do to deal with it? Also, thanks for helping me out, these headaches are really starting to bother me.

hootpie I'll do that. What should I look for? Normal before and high after? I just took it 3x and I averaged 135/83. Edit: And what should I do to deal with it? Also, thanks for helping me out, these headaches are really starting to bother me. Well you should take maybe a 2 week log of pre and post workout readings, as well as off day readings, and take your findings to a doctor (schedule an appt ahead of time, etc.). Make sure you visit a doctor, as this can be just about anything, but blood pressure would be my first guess. If you have a family history of a multitude of things, such as heart problems, kidney problems, migraines, general headaches, etc. it could be a reason for your headaches. So take some readings and go to a doctor and take it from there... By the way, your blood pressure is above normal.

Ilyusha Well you should take maybe a 2 week log of pre and post workout readings, as well as off day readings, and take your findings to a doctor (schedule an appt ahead of time, etc.). Make sure you visit a doctor, as this can be just about anything, but blood pressure would be my first guess. If you have a family history of a multitude of things, such as heart problems, kidney problems, migraines, general headaches, etc. it could be a reason for your headaches. So take some readings and go to a doctor and take it from there... By the way, your blood pressure is above normal. I'll do that, the problem is I don't always go to the gym with regularity. Everyone in my family has high blood pressure, but no heart/kidney problems. Nobody in any part of my family has problems with headaches/migraines. I know it's above normal, which is weird. This is the first time I've taken it and it has been high. The other times I had headaches it was never this high.

hootpie I'll do that, the problem is I don't always go to the gym with regularity. Everyone in my family has high blood pressure, but no heart/kidney problems. Nobody in any part of my family has problems with headaches/migraines. I know it's above normal, which is weird. This is the first time I've taken it and it has been high. The other times I had headaches it was never this high. Well, just take the readings when you do go, and also when you don't. Basically every day for 2 weeks, while making sure to mark what time the readings were taken and if you were at the gym or not. A history of high blood pressure can contribute to your elevated blood pressure. I have what is known as white coat hypertension - whenever I have my blood pressure measured at a hospital, it is elevated. Whenever it is measured at home, or anywhere else but a hospital/clinic, it's normal. Pretty lame, but that's the way it is for me..

Ilyusha Well, just take the readings when you do go, and also when you don't. Basically every day for 2 weeks, while making sure to mark what time the readings were taken and if you were at the gym or not. A history of high blood pressure can contribute to your elevated blood pressure. I have what is known as white coat hypertension - whenever I have my blood pressure measured at a hospital, it is elevated. Whenever it is measured at home, or anywhere else but a hospital/clinic, it's normal. Pretty lame, but that's the way it is for me.. That's totally understandable (the white coat hypertension). I have spoken to my doctor about this and he thinks it's nothing, but I think I'm going to have him order a CT scan of my head and possibly an MRI/MRA (whatever the thing is that looks at the blood vessels within your brain). One thing I have noticed is a vein in my right temple that was either never there, or never noticable before I started working out again a few months ago. I can feel my heartbeat in this vein in my temple all of the time and it pounds really hard while I'm exercising. Maybe I just have increased bloodflow to my head?

my brother had similar things happen to him. He used to run a lot, he did two marathons but ended up with bad headaches afterwards, one time even going to the hospital. Then he started noticing his heart race and headaches after normal everyday runs. Then, he would notice his heart racing doing menial household chores around his house. It took the news of a major league baseball players death in his 30's of a heart attack for him to see a doctor. A couple actually because the first one said everything was fine. It turns out he had a birth defect in his heart where he was born with a small hole between the chambers in the heart. Usually, if they don't catch this within 6 months of birth, it will be a huge problem at about 40 or 50. Because he ran so much and stressed his body, it made the hole bigger and blood was passing through, this meant one half of his heart had to pump harder than the rest and was considerably bigger. Luckily his body is still young and he had to have open heart surgery. The doctors closed up the hole and now he's better than new. Moral of the story, it might not be your head at all.

777 my brother had similar things happen to him. He used to run a lot, he did two marathons but ended up with bad headaches afterwards, one time even going to the hospital. Then he started noticing his heart race and headaches after normal everyday runs. Then, he would notice his heart racing doing menial household chores around his house. It took the news of a major league baseball players death in his 30's of a heart attack for him to see a doctor. A couple actually because the first one said everything was fine. It turns out he had a birth defect in his heart where he was born with a small hole between the chambers in the heart. Usually, if they don't catch this within 6 months of birth, it will be a huge problem at about 40 or 50. Because he ran so much and stressed his body, it made the hole bigger and blood was passing through, this meant one half of his heart had to pump harder than the rest and was considerably bigger. Luckily his body is still young and he had to have open heart surgery. The doctors closed up the hole and now he's better than new. Moral of the story, it might not be your head at all. Wow...I certainly hope that's not the case for me. I'm glad everything turned out ok with him. I'm actually on hold right now waiting to speak with my doctor. I'm going to ask him to have all the necessary tests run.

Anyone else?

I worked out again today (around 5:30pm) for about an hour. I did some shoulder exercises today using the "high weight, low rep" method. I was doing fine for the majority of my workout and never really felt as though I was going to get a headache. I did take one tylenol before the workout, so that might be why. About 3 hours after my workout I started to get a headache again. The headaches are usually preceeded by a pulsating in my head, which lasts from before the headache to well after. I've checked my blood pressure throughout the day and it's been around 130/80 all the time. My doctor is scheduling a CT scan for me, so we can see if there's something going on in my head. I sure hope not .

What helped me with migranes/headaches in general was to drink a lot more water.

kingrukus What helped me with migranes/headaches in general was to drink a lot more water. How much were you drinking and how much more did you add? Right now I drink about 4 water bottles a day (16.9oz each). I'll usually drink one or two in the morning/afternoon, one during my workout (to replace water I lose), and one or two after that.

Whenever I went to a chiropractor for neck problems, I started getting headaches during the workouts. Usually chest workouts or any pushing motion. Somehow it just worked itself out I guess.

hootpie How much were you drinking and how much more did you add? Right now I drink about 4 water bottles a day (16.9oz each). I'll usually drink one or two in the morning/afternoon, one during my workout (to replace water I lose), and one or two after that. I was hardly drinking any water...about 2 500ml bottles a day (1L)...i stepped up to about 8 500ml bottles (4L) and that helped things.

I'll try increasing my water intake on days that I workout because I do tend to sweat a lot. I'll see if that helps. I don't think it's an issue of dehydration because my urine is always clear.

I've been doing a lot of reading and came up with some things that others might find useful (especially if they search for this in the future). Post-exercise headaches are sometimes called "exertional headaches" and can be caused by nothing more than blood pressure rising/intracranial pressure increasing. It can also be caused by a lack of sodium in the body and/or dehydration. Of course, the headaches could also be the sign of something else, so it's always best to consult a physician to be safe. Apparently the best way to fight these types of headaches are to stay hydrated very well and eat within 1 hour after your exercise. It helps to eat something with sodium in it after your workout as well (i.e. crackers). A combination of carbs, sodium, protein and water post-workout is the best. I'm guessing something like tuna-fish spread over saltine crackers would work best. I'm going to try this myself to see if it gets rid of these headaches I've been getting. If not, I'm going to go see a neurologist to make sure nothing is wrong. I'll update this thread for anyone who is interested.

I've solved my problem It turns out it was nutrition related. Here's what I changed: - I now make sure I eat something 45-60 mintues before my workout; I normally eat a banana and a sandwich. - I eat a banana in the morning - I take a multivitamin - I drink gatorade after my workout (to replace sodium/sugar) - I eat a small meal no later than 60 minutes after my workout followed by another small meal 30-45 minutes later - I make sure to drink a lot of water throughout the day I'm not sure what exactly fixed it, but I don't care. I feel more energized before, during and after my workouts and I feel better in general.

Anyone else get headaches after working out?

How many of you have ever done Ahren's Presses?

How many of you have ever done Ahren's Presses?

I tried them last week and I think I might use them for a while to switch things up. Difficult, to say the least.

ACURA TL-S I tried them last week and I think I might use them for a while to switch things up. Difficult, to say the least. description, pictures, what the hell is this?

D. Ahrens Press Chuck Ahrens is relatively unknown to most modern trainees, but in his time he was considered to have the strongest shoulders and arms in the world. He was so wide he looked unreal! In his prime, Ahrens could do reps with 200 pound dumbbells in the shoulder press (some people even claim to have seen him press a 300 pound dumbbell with one arm), perform 28 reps with 405 in the bench press, and perform a slow and controlled concentration curl with a 115 pound barbell. One of his shoulder exercises was very peculiar: he'd do overhead dumbbell presses, but instead of pressing them straight up he'd press them up and away laterally (basically doing a "V" with both arms). He had no choice but to press in this matter because he used special loadable dumbbells that were very long; pressing them straight up was thus impossible without the bells hitting each other. What this exercise does is place the shoulders, especially the medial portion of the deltoid, under greater tension as the movement gets completed.

looks interesting. might have to try those tomorrow in place fo the regular db shoudler press

i might try these!

those #s are bs

115lb barbell isn't impressive at all for a curl

Werdna 115lb barbell isn't impressive at all for a curl One armed concentration curls?

cavefish One armed concentration curls? why is he curling a barbell with one arm then?

Hell I don't know but I seriously doubt someone who benched 405 for 28 reps and DB shoulder pressed 300 would only curl 115 with a barbell.

I've done them quite a bit before i cut down on how much overhead pressing I do. I liked them a lot.

cavefish Hell I don't know but I seriously doubt someone who benched 405 for 28 reps and DB shoulder pressed 300 would only curl 115 with a barbell. I agree. Those numbers are believable.

ouch. cant be good for rotators does it hurt?

Sounds like some Irish drink to me

I don't know if I can believe what he benched, but I will have to try these.

200lb db shoulder presses? 300 lbs? bs ronnie just got some 200lb dbs and im not sure if he can do them yet on flat bench

Uh...Ronnie does sets of 10 with the 200lb DB's in a video thats several years old.

But on the other hand Noxen, you may be onto something. Here's an interesting little read on the guy: http://www.bodybuilding.com/fun/cyberpump14.htm

cavefish Uh...Ronnie does sets of 10 with the 200lb DB's in a video thats several years old. in the cost of redemption he does 160lb db overhead presses..

I was referring to flat bench.

i believe the number and the hype.

cavefish I was referring to flat bench. i dont think he db presses the 200s on fb yet he just got them for his birthday or something..he does do shrugs with them though..

NoXeN i dont think he db presses the 200s on fb yet he just got them for his birthday or something..he does do shrugs with them though.. that was 250's. He does the 200's for 12 in some video, they zoom the camera right up to the "200" on the side of the dumbell before they show him doing them.

ahh my mistake

It looks dangerous for shoulders.

How many of you have ever done Ahren's Presses?

What the hell is this exercise *pics*

What the hell is this exercise *pics*

I've seen a lot of people doing this lately and its starting to piss me off. It's not on exrx as far as i know, so i come to ot. basically its like a tricep extention, minus the bending at the elbows. its is arms completely straight, all the way down to the waist. it confuses me so.

looks like lats / rotator cuff. Don't know the name of it

some lat pull down press pull over thing.

sans_pants I've seen a lot of people doing this lately and its starting to piss me off. It's not on exrx as far as i know, so i come to ot. basically its like a tricep extention, minus the bending at the elbows. its is arms completely straight, all the way down to the waist. it confuses me so. It sounds like a variation of a pullover, which works your lats and chest.

http://www.exrx.net/WeightExercises/...mPulldown.html

mask of obsidian http://www.exrx.net/WeightExercises/...mPulldown.html

mask of obsidian http://www.exrx.net/WeightExercises/...mPulldown.html aw whatever, that guy is doing it way different that the people i saw, his knees are all bent and stuff

sans_pants aw whatever, that guy is doing it way different that the people i saw, his knees are all bent and stuff yeah i dont do it like that. i could be doing it wrong but i stand back with my feet close to shoulder width apart and knees barely, if at all, bent.

http://www.abcbodybuilding.com/exerc...tpulldowns.htm These? I do them supersetted with my chins, love em'.

ah excellent site just what i was looking for : http://www.exrx.net/Lists/Directory.html

they're a good lat exercise that doesnt involve the bicep....also hits the long head of your tricep pretty good

i've seen people do those i might have to give them a try

I like to do those when I train back. Its a lat exercise.

I like em..they seem to hit the insertion point for lats pretty good, and they beat your triceps to death I've always called them pressdowns, which is slightly incorrect perhaps but made sense to me when I was a noob.

pullovers with a dumbbell or barbell are way better

ryazbeck pullovers with a dumbbell or barbell are way better Ummm no. Free weight pullovers have no tension at the point of the movement where you want the MOST tension

What the hell is this exercise *pics*

Step by Step Guide - Lose Weight And Gain Physique

How to lose weight and then gain a decent physique (Step by Step Guide)

Hello, I am 17 years old. My height is 5'6 and I am 154 pounds. I have been training for about 4-5 months on and off. I want to lose weight and then gain a decent physique. I have been using the routine below since I started off. My diet is all over the place, not controlled - I would like some information on that too. I am taking no supplements what so ever at the moment.

Day 1 - Back and Bi's :-

- Deadlift 3 x 10
- T-Bar Row - 3 sets - 10, 8 , 6
- Seated Row - 3 sets - 10,8,6
- Dumbbell Curls - 3 sets - 12,10,8

Day 2 - Rest

Day 3 - Chest and Tri's :-

- Bench Press - 3 x 10
- Incline - 3 sets - 10,8,6
- Dumbbell Fly's - 3 sets - 10,8,6
- Tricep Pushdown - 3 sets - 15,10,6

Day 4 - Rest

Day 5 - Legs and Shoulders :-

- Squats - 3 sets - 12,10,8
- Leg Press - 3 sets - 10,8,6
- Calf Raise - 3 sets - 20, 10, 6
- Arnie Presses - 3 sets - 12,10,8

Day 6/7 - N/A

Does that seem alright? I would also like to know if taking Creatine is good or not because I am considering that. And also, what food is good to eat and what should I avoid eating?

Your workout plan seems very decent, what I would do if I were you, on those days you have marked as Rest. Replace them with 45 minute cardio workouts, such as jogging, bicycle, jump rope, or if you dont feel like doing this, you can try performing the hardest Cardio workout of them all (Gorilla Cardio aka Hiit). This is a 15 minute intense cardio workout, if you want to know more PM me and I will explain what it is.

As far as your diet, you should try to eat less fat and fat calories, body builders eat 5 times a day, small meals but protein rich. All your meals should consist of 40% protein, 30% Fat, and 30% carbohydrates. The meals should me small in size and you should eat 5 times a day, up to 2 1/2 hours between meals.

As far as creatine goes, I would wait until you are 18 years of age before using it. Remember creatine does not help everyone, there as many people who use it and see no benefit from it, but there are those who do use it and see results. Creatine helps in ATP production which then helps increase muscle strength as well as mass. But remember using creatine will cause muscles to use water from the body, I read a few articles saying that using extensive creatine will in the long run cause you to lose fluid in the spinal cord and then you end up taking vaccines once your like 50. I read this, some say its a myth but I dont know. Personally I stay away from creatine, I just find it useless, but to you it might help. Again wait until your 18, thats my recommendation.

To gain a nice looking body were ur muscles are defined u need to start cardio, you cant just work out your muscles and expect them to stand out since fat will cover them. You will then just look like a really muscular chubby guy. SO in order to get into shape and look good, having all muscles defined your body fat needs to be at least between 6-8%.

I recommend you make a diet plan for urself, cut out fried foods, bad fat (fat from animals), fast food, and eat more veggies, fruits, protein bars, and protein rich foods. Switch from white bread to whole wheat.

Also get a protein supplement, you body once it has been worked out needs protein to rebuild the ripped muscle, if you are not supplying your body with protein you are just hurting yourself and not accomplishing much. I recommend getting Optimum Nutrition 100% Golden Whey protein, its one of the best with very low calories, and sugar. If you need help with preparing the 5 meals a day with the right %'s of protein, fat and carbohydrates PM me and Ill help you out.

How to lose weight and then gain a decent physique

How get nice looking Six pack?

How get nice looking Six pack

I want to get a nice looking six pack where the abs are even and not where one is lower and one is a bit higher when they're both supposed to be at the same level, I already have like a 2 pack, that came in like 2-3 weeks of a few side-bends, cruches, kick-ups, scissors, and leg raises.
I have been doing that lil' work out for a bout 2-3 weeks about 4-5x each week for about 10 minutes.
So that's my question how can I get abs that are even..