Supplement for joint health

Supplement for joint health

Mine pop a lot. I remember reading somewhere there's a good supplement for that...milk thistle?

superbri007 milk thistle, I had to laugh at that. Milk thistle is good for protecting the liver. what your thinking of is the nutraceutical "Glucosamine" Thanks.

Supplement for joint health

Southbeach diet

Southbeach diet

thoughts, opinions?

christophers another way to control calories. nothing magical. there is no magic to fat loss.. its more about adherance and consistency. the vast majority of diet books are designed to simply get you to eat less. Okay, so sum up what I need to do to loose weight? Eat less junk, more protien, less calories and carbs, cardio and lifting weights?

soo much reading Okay, I'll get started....

Inferno69 Okay, so sum up what I need to do to loose weight? here's a good summary on what to do to lose weight. It's called Sticky: Basic Newb Guide to Fat Loss ( Multi-page thread 1 2 3 4 5 ) http://forums.offtopic.com/showthread.php?t=1561528 I can see how you missed it since it was all the way at the beginning of the forum edit: that won't help you "loose" weight though... it will only help you LOSE it

Southbeach diet

So i did my first day of HIIT

So i did my first day of HIIT

A 15 minute cycle is going to be roooough. I did my 4 minute first day cycle today, and i'm decently in shape, but wow my sprint became only a tid bit faster than my jog. I was surprised it was that difficult.

what the gay?

More detail?

I am in moderate shape, the I had to put off hiit till i got in better shape. Smoker of almost 10 years it was just too hard on my lungs. I got to where I run about 2 miles a day and walk one. still not good, but atleast I can do the hiit program better now,. I also put down smoking, its fuckign hard but i feel 100x better

keep up the good work.

you should jog slower and sprint faster because if those speeds are close that's not HIIT

So i did my first day of HIIT

Cutting/Bulking - where should I proceed from here? *pics*

Cutting/Bulking - where should I proceed from here? *pics*

Hey guys, I've been cutting for the last few months now. I used to be 220lb before I worked out - this was about 10 months ago. Then that 10 months ago I joined the gym and started working out - then came along useful sources like MAX OT and F&N. I was always on a maintenance diet until around February of this year when I started cutting - going on a strict diet with one cheat day a week. Unfortunately I don't have any before pics but here are some current pics of me at 178lb, 5'11": What do you guys think? Still got flab on my belly and bitch tits . I got rid of most of the belly and titty fat so I'm satisfied with my progress (despite it being long) - so what should I do now? I was thinking of serious bulking (clean at first, might go dirty later) but I don't want those bitch tits to come back again. Cutting is really getting to me but it'd be nice if I could get rid of my flab soon before I start the real bulking (which I can't wait for ) Any help is appreciated guys! Thanks in advance

The only problem if you keep cutting at this point, is it doesn't look like you're cutting to much. If you keep cutting you'll just look scrawny and you'll probably still have that belly for quite a while. What's your workout routine like now? I'd say go ahead and start clean bulking, Lift heavy 3-4 times a week and be sure to hit every main muscle group. Focus on your compound movements (deadlifts, squats, etc) and build up a decent core. You can do isolated movements on whatever area you feel like you need to work on. I can tell by looking at your pics you'll need a lot of work on your arms, legs, abs, chest, traps, and probably back. If you're lifting heavy enough you should start putting on some muscle fairly rapidly and your muscles will continue to burn calories after you work out - which should help burn some fat. So my suggestion for now would be to clean bulk until you get to an appearance (lower body fat) that you can tolerate, then go full-on bulking until you get a decent build. For your reference:http://forums.offtopic.com/showthread.php?t=1677071

i'd personally cut down to like 14-15% and then start bulking. just keep the protein high and watch the cals. i'm sure some here will tell you to just bulk now. i personally wouldnt bulk off of that. but if you want to.. go for it.

Cool - quick responses My routine (almost everything done max ot style 4-6 reps): Monday (Back/Bicep):BB Rows x 2 (60kg for 4 reps) Cable PullThroughs x 2 (weight irrelevant... machines all diff) Cable Lat Pulldowns x 2 (weight irrelevant... machines all diff) Hammer Curls x 2 (12.5kg for 8 reps) Wednesday (Chest/Shoulders/Abs):DB Flat Bench x 2 (22.5kg for 4 reps) DB Incline Bench x 2 (20kg for 4 reps) Plate Raises x 2 (15kg for 6 reps) BB Upright Rows x 2 (35kg for 6 reps) Cable Stability Ball Crunches x 3 (weight irrelevant... machines all diff) Friday (Thighs/Triceps/Forearms):BB Squats x 2 (95kg for 6 reps - best was 100kg for 2 reps) BB SLDLs x 2 (60kg for 6 reps) Cable Triceps Pushdowns x 2 (weight irrelevant... machines all diff) BB Decline CG Bench x 2 (50kg for 6 reps) DB Wrist Curls x 2 (15kg for 8 reps) BB Reverse Wrist Curls x 2 (15kg for 8 reps) Btw, my goals for now are to get a bodybuilder frame - which will give me a base to start a Westside routine as I'm interested in PLing.

Oh and some of you may think that I should be doing other exercises... as I said earlier, I've been going to the gym for 10 months and I've learned to cycle off movements I've plateaued in. In the last couple of weeks I cycled off BB benching, DB arnold presses, BB curls, etc.

Aye, I don't plan on going down the middle road - either pure bulk or pure cut. I'm thinking about christophers' routine. Either that or high volume max ot. To be honest, I really want to bulk. Stuffing my face in a fuckload of food (clean food for now ) would be absolute heaven. This cutting shit is making me dread going to the gym when I once loved it, making me grumpy and basically turning me into an asshole at times . So the only things that are holding me back are:- my goddamn bitch tits - the loss of most of this was one of IMO the greatest achievement in my 20kg weight loss. I bloody hated them when I had them, I seriously don't want them to come back when I bulk. - turning back into a fat bastard again - this is probably unlikely if I lift and eat right, which is why I'm here getting assurance from you guys .

superbri007 You may very well lose fat while clean bulking, and gain some muscle. But if you devote yourself to one or the other, the results for either will be greater then the middle road. Maybe look into Christophers routine to build a base, because from the photos it seems like that would be a good thign to do. Although i'm bulking, my gut has not gotten too much bigger. If i wasn't lifting and eating this much I would probably be 175-180 lbs but really fat. I'm about 170 right now @ like 15% body fat +/- 1. http://forums.offtopic.com/showthrea...8&page=1&pp=25 just pick one, doing it this way is too slow. I say bulk

KingLouis I seriously don't want them to come back when I bulk. - turning back into a fat bastard again - this is probably unlikely if I lift and eat right, which is why I'm here getting assurance from you guys . you're going to gain some fat when you bulk if you do it right, HOWEVER, you've already shown that you can diet down and lose the fat. The first time is always the hardest.

jesus christ, why would be cutting even be an option. bulk man, BULK.

Werdna jesus christ, why would be cutting even be an option. bulk man, BULK. he speaks the truth trust me, you'll (probably) be much happier being a little fatter with a lot more muscle, as opposed to being pudgy with very little muscle.... I'm fatter than when I started, but I'm a fuckload happier with how I look now. Look at it for the long term - do you want to be small and skinny just so you don't have to feel fat right now? IMO, you should eat, lift, GFH for a year or so. If you do it right, you can gain a solid 30+ lbs of muscle and look a hell of a lot better, even with added fat. Diet down, and viola, you have the body you always wanted, but never thought you could have. You just have to think long term

SteveO just pick one, doing it this way is too slow. I say bulk Oh when I mentioned "clean" I meant that I wanted to get my excess calories from a clean source if possible. I know how you guys are with how useless clean bulking is when dirty bulking gets the job done better . For now, I'll get my 'calories in' from clean foods like chicken breast and tuna. So if the adequate bulking calories for me is like 5000, then I'll get it from clean foods. And when the time comes and it reaches 6-7k calories, maccas it is . Which reminds me, what should my calores in be if I bulk? When I cut I did body weight in pounds times 12 = my calories in, so what is it for a bulker?

shastaisforwinners IMO, you should eat, lift, GFH for a year or so. Sorry, but what does GFH mean?

Get Fucking Huge

build a decent base and go from there, so in short, bulk

Haha that was a quick reply

5000 calories is a bit much, I would say start at 3000 and adjust up based on your gains. IMO, 5000+ is just going to get you fat in a hurry.

also, check out Werdna's progress pics. He looks a shit ton better after bulking than he did before, even with the added fat - like night and day difference. Remember that if you are gaining muscle at a faster rate than fat, you are going to look LESS fat even if you have more of it.

shastaisforwinners 5000 calories is a bit much, I would say start at 3000 and adjust up based on your gains. IMO, 5000+ is just going to get you fat in a hurry. Haha, I was just giving an example and 5k just popped into my head. It's just that I remember christophers saying that if you can get your bulking calories from clean foods, then do that. I don't think I've reached the stage when getting bulking calories needed (from clean foods) is difficult.

shastaisforwinners also, check out Werdna's progress pics. He looks a shit ton better after bulking than he did before, even with the added fat - like night and day difference. Remember that if you are gaining muscle at a faster rate than fat, you are going to look LESS fat even if you have more of it. Aye, I've been lurking on this forum for a while and I do remember his progress pics but I don't think he was ever fat before his bulking. But yeah, I don't mind having a few bits of flab here and there on the belly or on my obs - just those damn bitch tits.

you can always add some flax or olive oil to your shakes, food, whatever for some easy extra calories, plus the added benefits of good fats. Natural peanut butter, etc also

yeah, he wasn't fat before. I just mean that he looks better in the progress pics, even with the added fat because he gained a lot more muscle than fat.

shastaisforwinners 5000 calories is a bit much, I would say start at 3000 and adjust up based on your gains. IMO, 5000+ is just going to get you fat in a hurry. don't be scared, eat. People that barely have calories over maintenance are the people that still weigh less than 200 lbs

true, but you also have a much better metabolism and genetics than the average person (based on you eating 8000+ cal/day and still remaining fairly lean). Most people just can't do that. The problem I see with hiim starting off at 5000 cal/day is that he's going to see some fat gain and probably freak out, then start dieting in a month and losing most of the muscle he just put on. If he's already worried about fat, he probably won't stick to a high calorie diet for very long

SteveO don't be scared, eat. People that barely have calories over maintenance are the people that still weigh less than 200 lbs not everyone needs 8k calories to gain. for everyone except you thats overkill

gsteclipse97 not everyone needs 8k calories to gain. for everyone except you thats overkill Agreed. 8K calories...

Cutting/Bulking - where should I proceed from here? *pics*

Insulin

Insulin

I am a bit confused on whether or not insulin is a good thing or a bad thing. Will someone please explain insulin and its positive and negative effects concerning body building?

Insulin is a very good thing, it helps your body regulate blood sugar level. Not being able to produce enough insulin is known as diabetes, which I'm sure you know is a bad thing. The only effect it has on body building specifically (or working out) in increasing creatine absorption. I'm sure someone will have an article or more detailed description.

ralyks The only effect it has on body building specifically (or working out) in increasing creatine absorption.

Ceaze hahahahahahahahaha same thing i did.....insulin is not for anyone on this board. Frankly i dont even want you people taking about it.

Basically, insulin will increase protein synthesis, decrease protein breakdown, and increase fat storage. You want higher insulin levels when bulking and lower insulin levels when cutting, in general terms.

Ceaze Ok, maybe not. Mind sharing? Edit: posted before me, thanks.

Perplexed So what increases and decreases insulin? I should know stuff like this, my dad is a diabetic. carbs....protein will also, but not as much as carbs do

Stabbing yourself with your dads needle would create a rise or fall too

Ceaze d increase fat storage. . as a general rule yes. But it's not always like that. Maybe I'm an anomoly.

Insulin

chest peck help

chest peck help

k can someone just whip up a quick day at the gym for what they did on chest days, like what are some real good excercises to bulk up in the upper area you know what i mean?

Incline BB or DB Flat BB or DB Dips Flies(if you want) End of workout. SHould take no longer than 45min.

and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee

dougie090 and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee There is no K in pecs. Your rep base will be dependent upon your goals.

haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10??

dougie090 haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10?? Jesus. You need Jesus.

Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10

actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself

Silver85327 Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10 Depending on how often per week you are hitting that muscle. Just do 3x8 for now.

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself I have the suggestive shirt, it says "geologists make the bedrock"

Neo22 Depending on how often per week you are hitting that muscle. Just do 3x8 for now. Today was my first day working out I plan on going to the gym 5 - 6 times a week. I really need to set up some sort of routine so I dont look like a retard in there.

k thanks neo you sound like you know what your doing, god bless ya

hahahah silver that was some funny shit, i know how you feel though hahah that is fucking hilarious i cant stop laughing, i can picture you just walking around haha fuck me thats funny

Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though

Chalkitup Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though Nice now if I only knew what some of those things were.

Sorry, I know how you feel I read most of the threads in here and they may as well be in japanese so dont be afraid to ask. What in particular don't you know?

yah im not familiar with skull crusher, hack squats, preachers curl im sure i know what they are but i have a differnet name for the fucking thigns

Skull crusher - Lay on the bench on your back and using a barbell and grip with palms facing up (or towards your feet) straighten your arms so that they are perpendicular to your body. Now by bending at the elbow you lower the bar down towards your head. Start off light and try and focus on keeping your elbows neat and together. Hack squats are a machine lift. You begin in a standing position with pads on your shoulders that attach to the "carriage", unlock the carriage and position your feet so that you when you squat you are positioned as if sitting in a chair. Again keep your knees steady and get someone to check that you're going deep enough. Preacher curls - these are an isolated bicep curl where you sit or stand with a barbell or dumbells and the tricep part of your arm is rested on an inclined pad. Now when you curl the pad keeps your elbows in position and you isolate the biceps when curling. This is the type of form that you are aiming for when free lifting where your control muscles keep you in position and lifting the weights rather that swinging them.

ahh yes i know what the preacher curls are now, yah they are harder since you cant swing, good workout, the hack squats i dont know i dont have that machine the gym im at im pretty sure, so for the skull crusher you will kinda loook like an L like your on your back and your then lifting upwards? or are you going out over your head so its just like a straight line you know?

Start step 1 Bend your elbows and lower your forearms toward the top of your head. Keep your elbows and upper arms locked in position, and straighten your arms to return to the start position. finish

Hack squats You shouldn't lock your knees out during the exercise so that your quads stay loaded

you need the sex muscles bro

db preachers

For Chest I like something along the lines of Flat BB 10,6,4,4,2 Incline DB 3x6-8 Incline Flies 3x8 Flat Flies 3x8 Then the next week do Incline BB 10,6,4,4,2 Flat DB 3x6-8 Flat Flies 3x8 Incline Flies 3x8

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself Buy an av, you are

chest peck help

woohoo! I broke into the 150s!

woohoo! I broke into the 150s!

I just did my update a few days ago- and of course, right afterwards my "wimmin shit" started- incredibly late. Well, i happened to be carrying a few pounds of water weight and am now at 159

great job pogo! kick ass progress

great job!



You're Doin It!!!!!!!!!



Good job! Keep up the hard work!

good job, keep up the good work and keep us posted with progress =)

post again when you get in the 120's nice work

I hit 200 today

superbri007 Good job brolyette Pogo, how tall are you? 5'8"

Filmboy44 post again when you get in the 120's nice work I will NEVER get into the 120s. PURPOSELY. I look sickly when I am under 130. Cliffs: no pics 4 u

thanks everyone, I'm so proud of myself! 21 pounds down from when I started in January

nice loss. Keep going!

bait nice loss. Keep going! yes, yes, we know I'm still a fattie... I'll keep going

superbri007 we're tied idb? i kid you know what they say about fat girls

Congrats

superbri007 they give good head? that too... :hungry:

~*Pogovina*~ I will NEVER get into the 120s. PURPOSELY. I look sickly when I am under 130. Cliffs: no pics 4 u I never asked for poics

you're WAY too tall to be under 130. that would be way to skinny.

Filmboy44 I never asked for poics my bad.

ryazbeck you're WAY too tall to be under 130. that would be way to skinny. tell that to the main forum 99% of OT says 130 is fat at my height

woohoo! I broke into the 150s!