Health & Exercise Thread! 2.0

[brebaz]

I would look for an actual carb cycling diet if you are interested in getting to that low of body fat.

This might help you out: http://www.t-nation.com/free_online_..._cycling_codex

Lots of good info there.

I will do so for sure. Thanks for your help

[PeanutButterMunky]

No prob, bro. I've since switched to Carb Back-Loading for my cutting needs, which is a modified version of PSMF, but I get to eat a shitload of carbs at night.

[brebaz]

No prob, bro. I've since switched to Carb Back-Loading for my cutting needs, which is a modified version of PSMF, but I get to eat a shitload of carbs at night.

That's awesome! eating carbs at night is never good for most people!!

[PeanutButterMunky]

eating carbs at night is never good for most people!!

How is that not good for most people?

[brebaz]

How is that not good for most people?

Most people tend to get fat, is what i'm trying to say.

[x6Teen]

Most people tend to get fat, is what i'm trying to say.

common myth.

meal timing is irrelevant. you can eat carbs whenever you want. you can gain weight/fat from any nutrient be it protein, fat, carb etc.

btw pbm are you srs about your avi?

[PeanutButterMunky]

common myth.

meal timing is irrelevant. you can eat carbs whenever you want. you can gain weight/fat from any nutrient be it protein, fat, carb etc.

This.

btw pbm are you srs about your avi?

Yes. I just find her attractive... just like I find Eva Mendes in yours attractive.

[x6Teen]

lols name? i think i caught and std looking at yours

[PeanutButterMunky]

Valerie Poxleitner

[brebaz]

I just bought a weighted vest to push myself a bit more in my workouts now (18KG-40lb) Let's see how i'm gonna do tomorrow!!

[PeanutButterMunky]

I just bought a weighted vest to push myself a bit more in my workouts now (18KG-40lb) Let's see how i'm gonna do tomorrow!!

Cool. That should def help.

[Mike_Harradence]

There's a trillion ways to go about building up your strength, but perhaps this can give you some ideas:

Cheers, i'll give it a read when I get some free time!

On the subject of cutting around here, I always seemed to do very well shedding fat. It's putting muscle on that always gave me problems, since getting the balance just right is quite tricky I found. When cutting, I didn't really do any fancy sort of routine; I simply kept protein high, and lowered the carbs (and sometimes fat) and did 40 minutes of cardio per day, and of course the usual weight lifting routine. I lost about 1 - 1.5lbs per week, and got some great results.

The lowest I've been is about 9%, although to be honest for me I thought it was a little too low. For me personally, I look better at around 10-11%. Never really been a fan of the super low b/f, but when bulking it's obviously better to be as low as possible.

I really love the maintenance period after a good cut though; having abs all year around last year was great, and not feeling fat and bloated was a huge plus too (that's what sucks about bulking).

[Nitey]

Tried to front squat today but found it really hard to keep my elbows up even with just the bar. I did persist though and did what I could, but felt dirty afterwards cus of the sloppy form. Is my inability to keep my elbows pointed up during the squat a weakness in my shoulders? I do have pretty bad shoulders mehh - I really should train them more

[brebaz]

I got a question for those who lift. 200KG for leg presses as a beginner who never lifted weights is it high or low?

[Sub-stance1]

I got a question for those who lift. 200KG for leg presses as a beginner who never lifted weights is it high or low?

Guess it depends on the size of the person. It's common for people to push considerably more weight pressing than squatting. It's easier to push more weight because of the added back support. I'm 6'3" 248lbs and I know I can push a lot of weight on the press but I don't because I use it for more of burn. Just remember it's not always necessary to push super heavy weight to overload the quads. Concentrate on using a reasonable amount and slow down down the reps so you can feel the burn.

[brebaz]

Guess it depends on the size of the person. It's common for people to push considerably more weight pressing than squatting. It's easier to push more weight because of the added back support. I'm 6'3" 248lbs and I know I can push a lot of weight on the press but I don't because I use it for more of burn. Just remember it's not always necessary to push super heavy weight to overload the quads. Concentrate on using a reasonable amount and slow down down the reps so you can feel the burn.

I'm almost the same size as you but i'm more leaner like 210 pounds and 6'4. I tried the 200KG for 4 sets 10 reps each and i didn't feel like it was a challenge at all! I'm asking because i thought 200KG should be a bit of challenge for a guy who never lifted before.

[Sub-stance1]

I'm almost the same size as you but i'm more leaner like 210 pounds and 6'4. I tried the 200KG for 4 sets 10 reps each and i didn't feel like it was a challenge at all! I'm asking because i thought 200KG should be a bit of challenge for a guy who never lifted before.

I would say that you are a bit underweight being that you are that tall, but that's just me. I can assure you that 200KG weight is more than enough. Just remember when pressing you have to do a slower rep count and you will definitely feel the burn more.

As for being lean I'm pretty lean myself. I don't know my exact body fat but I'm sure it's around 7/8 percent. I'm pretty lean and muscular. I used to be bigger but I run about 10 to 12 miles a week so that keeps me lean all over.

[brebaz]

I would say that you are a bit underweight being that you are that tall, but that's just me. I can assure you that 200KG weight is more than enough. Just remember when pressing you have to do a slower rep count and you will definitely feel the burn more.

As for being lean I'm pretty lean myself. I don't know my exact body fat but I'm sure it's around 7/8 percent. I'm pretty lean and muscular. I used to be bigger but I run about 10 to 12 miles a week so that keeps me lean all over.

Well for me, where i am is just right not bulky and not skinny. I was doing as slow as i could not like those idiots who do fast reps just to finish up there sets!

Running a lot is great if you're not very flexible or trying to breakdance or do yoga from time to time! If i run a lot i can't do splits properly and that's what i actually meant by being lean

[Sub-stance1]

Well for me, where i am is just right not bulky and not skinny. I was doing as slow as i could not like those idiots who do fast reps just to finish up there sets!

Running a lot is great if you're not very flexible or trying to breakdance or do yoga from time to time! If i run a lot i can't do splits properly and that's what i actually meant by being lean

I actually hate running but I do it because I have to. I mix in a little HIIT every now and then to keep things fresh. Don't underestimate cardio. It's one of the biggest mistakes people make. You can go in the gym and lift all day but you need that cardio for lean body tissue. Some type of it is necessary if you really want that lean dense look to your muscles. It all depends on the individual though.

[PeanutButterMunky]

I actually hate running but I do it because I have to. I mix in a little HIIT every now and then to keep things fresh. Don't underestimate cardio. It's one of the biggest mistakes people make. You can go in the gym and lift all day but you need that cardio for lean body tissue. Some type of it is necessary if you really want that lean dense look to your muscles. It all depends on the individual though.

I'm sorry, but that's completely inaccurate. Cardio is good for the heart, but it's not required to get lean body tissue or to get that "lean dense look". That lean, dense look to your muscles is a result of a) having a good foundation of muscles and b) low body fat. As you lower your body fat, the more shredded you will appear as the layer of fat covering your muscles becomes thinner. The tonus of the muscle, the density, can be increased by lifting heavy with low reps. Heavy being subjective as it's dependent upon the individual.

This is the first time I've heard anyone say cardio is required for a lean, dense look, but that's just wrong. I'm sorry.

[Sub-stance1]

I'm sorry, but that's completely inaccurate. Cardio is good for the heart, but it's not required to get lean body tissue or to get that "lean dense look". That lean, dense look to your muscles is a result of a) having a good foundation of muscles and b) low body fat. As you lower your bad fat, the more shredded you will appear as the layer of fat covering your muscles becomes thinner. The tonus of the muscle, the density, can be increased by lifting heavy with low reps. Heavy being subjective as it's dependent upon the individual.

This is the first time I've heard anyone say cardio is required for a lean, dense look, but that's just wrong. I'm sorry.

oh, here we go again...lol. Making a mountain out of a molehill.

It all depends on the individual like I said. It also depends on the type of cardio. That lean look does come from having a good foundation but some cardio can definitely help you get there.That includes density too. My leg and back development mostly comes from cycling and rowing for years and I didn't have a good foundation. I was actually on the skinny side. My girlfriend is a former speed skater and her leg mass came from that. Did it all come from doing those types of things? Probably not, but that did play a role in getting that defined hard look which she achieved before she started competing in bodybuilding tournaments.

Dude, you take shit too literally. The point is the right type of cardio isn't going to hurt his goals no matter what they are. Stop acting like you know the insides and outs of every person. What's good for one may not be the best for another.You don't don't have to take the same path as everyone else to reach a desired goal. You may disagree but nothing I said was inaccurate. IT ALL DEPENDS ON THE INDIVIDUAL!

[PeanutButterMunky]

I'm sorry, you're saying your advice was metaphorical and not literal? Makes sense.

This has nothing to do with the individual. You stated something that was false and I'm correcting you.

You can go in the gym and lift all day but you need that cardio for lean body tissue.

This is a false statement... either literally or in whatever manner you intended. I'm not going to argue there's a lot of different training methods for everyone... but that's not what you said. You said you're not going to get lean body tissue by lifting all the time, you need cardio. If, as a result of doing more cardio, you lowered your body fat percentage and appeared more lean, then that empirical evidence for you showed that cardio helped you lean out. There a lot of ways to lean out, the most important way being your diet. Cardio can in a lot cases be detrimental to gaining lean body mass if it has you burning too many calories because... as you know... putting on muscle requires eating in excess to some degree. Too much running can be catabolic whereas as HIIT sprinting is anaerobic and muscle-sparing/building. If you have weaker calves, quads, hammies, and glutes, you might see a marked improvement in your leg musculature, unless you have already established such in your lower body.

It just makes no sense to me why you would make the statement that you did then come back and tell me that it's not to be taken literally.

[Sub-stance1]

I'm sorry, you're saying your advice was metaphorical and not literal? Makes sense.

This has nothing to do with the individual. You stated something that was false and I'm correcting you.


This is a false statement... either literally or in whatever manner you intended. I'm not going to argue there's a lot of different training methods for everyone... but that's not what you said. You said you're not going to get lean body tissue by lifting all the time, you need cardio. If, as a result of doing more cardio, you lowered your body fat percentage and appeared more lean, then that empirical evidence for you showed that cardio helped you lean out. There a lot of ways to lean out, the most import way being your diet. Cardio can in a lot cases be detrimental to gaining lean body mass if it has you burning too many calories because... as you know... putting on muscle requires eating in excess to some degree. Too much running can be catabolic whereas as HIIT sprinting is anaerobic and muscle-sparing/building. If you have weaker calves, quads, hammies, and glutes, you might see a marked improvement in your leg musculature, unless you have already established such in your lower body.

It just makes no sense to me why you would make the statement that you did then come back and tell me that it's not to be taken literally.

It has everything to do with the individual and I stand by that statement. It isn't false. Cardio can get you lean as well as help get your muscles hard. I know what it did for me as well as others. Is it necessary for everyone? No, but like I stated at the end of the post...IT DEPENDS ON THE INDIVIDUAL. I don't agree with everything people say about these things but I don't argue what works and doesn't work for each individual.

[PeanutButterMunky]

You said:

You can go in the gym and lift all day but you need that cardio for lean body tissue.

This is false.


And yes... you can get lean doing cardio... if that cardio helps you lower your body fat in conjunction with a proper diet. That isn't a direct result of cardio itself, but it is one of many ways of burning fat to lean out. What you said is false. The fact that people react differently to training and individuals have their own needs is indeed true. That's not what I'm referring to. You stated something that was incorrect and I'm correcting that statement.

[x6Teen]

PBM is right tbh

substance: 'eating a 1lb chicken burger will give you 1lb of lean muscle
someone else: 'no it wont because (insert facts backed up by reseach here'
substance: it depends on the individual, everybodies different

and 248lbs 8%? calling bs until i see pics

where did you get 8% from? calipers?