Quote :

"i don't really understand the concept of cutting w/ high carb and low fat...."

Its a clean bulk not a cut.

10/13/2008 10:10:33 PM

thinking about going for a run right now actually

10/13/2008 10:12:35 PM

umm, got a grilled chicken sandwich at cookout?

10/13/2008 10:14:35 PM

Did you walk there?

10/13/2008 10:15:31 PM

I'm glad he's bulking now


The uber cardio through me for a loop. I don't normally lift and do cardio (much less that much) on the same day.





On creatine, here's what I pm'd someone a while ago...

Quote :

"I take regular creatine mono--cheap and proven. Micronized makes it dissolve easier. I do 5g in my post workout whey/malto/dextro shake (gatorade and whey should suffice). I like take advantage of the insulin spike (and corresponding nutrient uptake into the muscles). In theory, if you are eating enough red meat, pork, and salmon, you are eating 1g a day and only need to supplement 2g a day or so to maintain elevated levels. But, everyone's needs will be different and there are lots of variables (and there's no way to accurately determine your needs without urine tests). Safe bet would be to consume 5g a day. And at that point, the timing really becomes trivial, as you are just maitaining saturation levels. Don't worry w/ loading (it's a marketing ploy). Also, I wouldn't take stock of the idea that caffeine will cancel creatine's effects out by way of it's diuretic effects. This is only shown to to negate it, when very high levels of caffeine are taken. "

10/13/2008 10:20:50 PM

i take creatine with grape juice cause i heard its like super sugary and works well with creatine

10/13/2008 10:21:49 PM

Cool deal. I've heard some body builders take royal jelly. Are there any other proven supplements for muscle building? How about weight loss?

10/13/2008 10:22:55 PM

Creatine aids the phosphocreatine and ATP systems (keeps the adp/atp ratio/amounts high) while possibly buffering exercise produced hydrogen protons (acid). It allows you more total power, which can be used to produce more strength/muscle over time (lifting at increasingly higher loads overtime).

10/13/2008 10:27:47 PM

royal jelly??? wut?

steroids and hgh are pretty proven, when used correctly...... (i'm not condoning these).


Focus on your nutrition, training, and rest. Supplements like whey and creatine are supplementing your diet, but not what creates muscle.

eulisis has used some cutting aides. He can probably better answer questions on those.

[Edited on October 13, 2008 at 10:40 PM. Reason : and your whey most likely includes bcaa's and glutamine]

10/13/2008 10:32:28 PM

Awesome! This thread rocks in that it is not a sales pitch and fluffery. Pure, true, anecdotal evidence.

10/13/2008 10:33:34 PM

Quote :

"and your whey most likely includes bcaa's and glutamine"

ON-Whey has both and is inexpensive. I recommend ON-Whey if you can afford anything better than the dirt cheap whey protein concentrate at Walmart =p

10/13/2008 10:49:34 PM

After putting on 30 lbs this year I'm on a three step plan to get back into shape.

1. Start eating right...Check. Lots of salads, whole grains only, lean meats, less than 2000 calories per day. One "eat out" meal per week which is usually relatively healthy anyway.
2. Start exercising...Check. Swimming four to six 30 minute sets per week, biking two to three 1-2 hour sets per week, lots of walking, some wakeboard and surf sessions, and I'll probably try to toss in a few hikes per month now that the weather is getting really nice.
3. Stop drinking...Oh shit. Is this really the next step? As soon as this half gallon of Vodka runs out I'm going to try for real.

10/14/2008 12:00:14 AM

^ not drinking will do amazing things

i quit drinking for 30 days and worked out and ate right and dropped 11lbs with no problem

im working out and eating right now but havent cut out the alcohol and see much slower results. however im not in weight loss mode as much as i am in maintenance mode so the motivation to drop alcohol is pretty low

ran 2 miles tonight. wish i could have done more but i didnt even hit the gym until 10:15pm

debating between a weight class tomorrow or more running. def going for the spin class on wed and thurs!

10/14/2008 12:05:28 AM

not that you care, but i vote weight lifting

10/14/2008 12:06:13 AM

(in order)

start at 6
4 3 minute rounds of kickboxing combination drills, kicks, knees and head, body, and leg kick defenses with a partner holding thai pads
4 3 min Bag rounds, 2 on the small bag and 2 on the heavy bag
4 3 min rounds holding the thai pads and throwing kicks in between the combinations
3 3 minute rounds live 75% sparring w/ three different opponents (just kickboxing no ground)
3 3 minute rounds 3-for-3 defensive boxing drills
4 sets strength and conditioning circuit (200 meter sprint/10 squatting wall ball toss (20lb med ball)/10 45 pound single arm presses each arm...i actually had 5 sets cuz i finished last and coach said no one with fights comin up should finish last)
3 3 minute rounds live groundfighting with live striking and submission attempts, starting in a position of disadvantage
3 3 minute rounds live sparring for takedowns (kickboxing AND groundfighting)
end at 930


fun stuff, its all pretty much constant save for one minute rest in between all drills, no breaks during the conditioning thats for time



[Edited on October 14, 2008 at 12:10 AM. Reason : b]

10/14/2008 12:08:12 AM

^^^ Oh I know. Cutting out drinking is crucial to weight loss. Alcohol is converted into fat and acetate. Your body uses the acetate as it's primary fuel and converts any other calories/fat that you might eat into actual fat until the acetate has been used up. It's a double whammy so to speak. It's next on my list, but it was intentionally left as last.

[Edited on October 14, 2008 at 12:11 AM. Reason : l]

10/14/2008 12:11:24 AM

as a general rule i have stopped "drunk eating"

i will go with people to whatever restaurant or whatever and hang out but im never so drunk that i stuff my face. the alcohol is enough, no need to pack calories

10/14/2008 12:30:24 AM

usually when im drunk i have zero appetite

10/14/2008 12:41:44 AM

It seems like most people either eat like a pothead with the munchies or don't eat at all when they're drinking. I'm in the first group. I can control it, but the urge is definitely there and it's really strong. I'm just going to quit drinking for a few months to aid in my goal to knock off 20 or 30 pounds. I'm also treating myself to four months of Crossfit this winter as a birthday present to myself.

10/14/2008 12:51:00 AM

i have almost stopped drinking.... cause my favorite beer has about as much calories as a doughnut...
and i don't eat 6 donuts back to back.

Dogfish head 90 Minute IPA -294 calories per bottle

10/14/2008 7:50:42 AM

I haven't gotten drunk in 6 months, go go diet

Chest Today:

5x "Will's Special" Super Sets
5x15 Cable Flies
5x15 Flat Dumbbell Press
5x15 Machine Flies
5x15 Incline Dumbbell Press
10 min Standing Bike(130 BPM)
7x20 Weighted Crunches
10 min Elliptical(140 BPM)
5x20 Leg Lifts
10 min Seated Bike(130 BPM)

I felt like I should have done more on the chest, I really had to tone the weight down for my sets too, completely unlike my typical chest routine but I was hella exhausted after those...keeping within 1-1.5min between sets and then 3-4min between exercises is intense...I was lifting to failure with lighter weights on almost all exercises....felt awesome

10/14/2008 3:10:49 PM

So I am lifting weights at my gym today, and I am doing chest exercises today.

10/14/2008 3:14:00 PM

I start off with bench and I am not lifting super heavy, Im doing sets in the low 300's....ie 305-325. For these sets I have a spotter because, even though I can handle it, I want to go for max effort. I finish off with a set of 225 with not spotter just to burn out at the end of my set.

10/14/2008 3:14:24 PM

i messed my knee up last nght after gettin caught in a heel hookand not tapping fast enough...

so im skippin the gym and i jsut did 10 2 min rounds of thai boxing from a CD i have on a personal kickboxing stand


its not the same but at least i can train fundamentals with it

10/14/2008 6:34:04 PM

Lifted some weights with my tits

10/14/2008 7:25:34 PM

I wish I could burn out with 225 haha.

I ran a 5k route today...didn't time it officially but looking at the clock when I left and got back, it was about 22 minutes.

10/14/2008 8:24:27 PM

...i didnt really do any of that lifting stuff its from another thread.......



i avoid weightlifting unless it is directly related to funcitionality in fighting

i actually have never been much of a weight lifter

im a big fan of calisthenics and isometrics

10/14/2008 8:26:16 PM

I made a half-assed attempt at a back workout today, but something just seemed off all around today. I think I got into the gym too late with too much on my mind other than lifting to have a decent workout.

Hopefully I can get back on track tomorrow for leg day.

10/14/2008 8:40:51 PM

20 min on the elliptical machine next to some bombshell blonde;

than my shoulder, upper back, and bicep workout. At one point being flanked by two gorgeous girls doing bicep curls in skimpy gym outfits.

Damn I love Wilmington!

10/14/2008 8:44:43 PM

I played on the swings with a 3 year old.

10/14/2008 8:45:39 PM

wilmington?


those skanks were probably bottom shelf trash rotted with infectious disease

10/14/2008 8:46:47 PM

Legs:

5x15 Leg Curls
5x15 Calf Extenze
5x15 Ham Extenze
5x15 Abductors
5x15 Adductors
5x15 Glute Extenze
5x15 Leg Press

30 min cardio

7x20 Weighted Crunches
5x20 Leg Lifts

I could barely walk....was awesome

[Edited on October 15, 2008 at 3:10 PM. Reason : .]

10/15/2008 3:09:43 PM

started at 6
6 3 minute rounds (drill) blocking body/head/leg kicks, then catchin the kick and throwing a counter off the catch
6 3 minute hard fast paced bag rounds at a live fight pace
3 round circuit 800m run followed by 9/15/21 reps of pullups and pushups (increasing reps each round)
10 3 min rounds 50% live boxing for take downs and submissions(3 man round robin format so we each sat in two rounds and then got one rounds rest so we each got ten rounds in)
10 3 min rounds full MMA rules (except knees) sparring and ground fighting working the game plan our coach gave us individually...same round robin format
got out @ 9

10/15/2008 9:30:55 PM

ran 7 miles today and did 8 minute abs twice

10/15/2008 9:36:10 PM

30 min on real stairmaster.
Stretched some, held scorpion for 30 sec.

10/16/2008 5:12:10 PM

I drank a gallon of milk.

10/16/2008 5:26:14 PM

after my lunch digests i'm doing chest and running between 3-5 miles

10/16/2008 5:54:13 PM

i think i'm gonna take penny for a walk around shelley lake, havent been there yet

10/16/2008 5:54:57 PM

i <3 mady from those pics

10/16/2008 6:29:25 PM

thanks
she is cute & good for cuddling
but she is a dumb bitch

10/16/2008 7:29:15 PM

..

[Edited on October 16, 2008 at 9:09 PM. Reason : .]

10/16/2008 9:09:17 PM

I walked through Duke Clinics, down the walkway, through Duke Main, to McGovern-Davidson. It was hot and I was hauling a diaper bag and stroller. Damned the RT for being down.

10/16/2008 9:38:45 PM

started 6
5 3 min rounds (drill) of head/body/leg kick catches w/ counters alternating with partner
5 3 rounds (drill) of combinations finished with knees and kicks w/ thai pads and blocking combinations thrown by the partner holding the thai pads
3 round circuit (strength and conditioning) 10 Full Squat and press/15 box jumps
30 minutes drilling the double armbar->Triangle choke-> single armbar combination from your back
20 minutes live grappling for submission
ended @ 8

10/16/2008 9:40:21 PM

Quote :

"thanks she is cute & good for cuddling but she is a dumb bitch"

hahaha. aww. i loveeee pugs.

10/16/2008 9:41:55 PM

fixin to hit the gym for a couple mile run

i wish i didnt want to go to the gym so late but there is nothing in this world that will get me out of bed early enough to go before work!

oh well

10/16/2008 9:56:45 PM

yea i cannot, i mean CAN NOT work out in the morning

never have, even for track practice if we had to have it in the AM i practiced like shit

10/16/2008 10:01:34 PM

the medium sequence, not in the 1 min intervals though, some pushups and more pullups

http://www.metoliusclimbing.com/howto-10min.htm



[Edited on October 16, 2008 at 10:08 PM. Reason : k]

10/16/2008 10:07:08 PM

I got my stiches out and have my Dr.'s permission to start exercising. yippeee.

10/16/2008 10:09:56 PM

Finally getting back into a routine of exercising (PE classes + not slacking off like the past two weeks). This is what I've done this week:

Monday: Weight Training - 40 minutes?
Calisthenics/ab warm-up
Lat pulley: 2x10, 36lbs, 1x8, 48lbs
Dumbbell bench press: 2x10, 20lbs
Leg press: 4x10, 110 lbs

Tuesday: Water Aerobics - 40 minutes? - and 150 crunches

Wednesday: Weight Training - 40 minutes?
Calisthenics/ab warm-up
Leg press: 12 reps @ 110lbs, 10 @ 130, 8 @ 150
Bicep machine: 12 reps @ 10lbs, 10 @ 15, 8 @ 20
Tricep machine: 12 reps @ 15lbs, 10 @ 20, 10 @ 25, 8 @ 30
Angled calf press: 12 reps @ 46lbs, 10 @ 54, 8 @ 62
Assisted chin-ups: 10 chin-ups @ weight 20, 10 @ 19 (lower weight = more difficult)
Assisted dips: 2 x 10 dips @ weight 20, 10 @ 19
Adductor machine: 12 reps @ 70lbs, 10 @ 80, 8 @ 90
Abductor machine: 12 reps @ 70lbs, 10 @ 80, 8 @ 90

Thursday: Water Aerobics - 40 minutes? - and 175 crunches

10/16/2008 10:21:27 PM

wow nice emily

10/16/2008 10:29:38 PM