BF2S Forums Workout Programs & Diet

my gym



.. well lately at least ..lol

including bar, right?

Zimmer wrote:

There are two ways of using it: Loading phase - In which you take 20 grams each day for 7 days, and then 3-5 grams for 1-3 months afterwards. The loading phase saturates your muscles so you get used to the creatine. The other method is taking 3-7 grams for 1-2 months with no loading phase. Each way works well, it depends on your body.

Zimmer wrote:

You should not (by medical and sports advice) take more than 5g a day unless you're huge.

So I should load for a week even though it's not advisable? Then go to the 3-5 gram/day phase for a month or two before quitting for a couple weeks and starting over?
Suffice to say I'm not huge so I'm curious why you're (docs) saying not to take more than 5g per day. I don't really want a heart attack, I'm rather fond of living right now... I get paid on friday.

It also helps to take it with a high glycemic carbohydrate drink, like fruit juice.. to shuttle it in. I stay away from creatine now though. For one it is very temporary.. it's a water magnet. It also put me in the er with a kidney stone.. despite having drank loads of water when I was on it.

Came for some advice, no troll I promise.  I've had no time to work out between college apps and scholarships, work, and school so I am starting to get out of shape and can't seem to get into a routine. I have a treadmill for cardio (if you guys have any other cardio suggestions, feel free, I hate running) and a Total Gym. http://www.efisportsmedicine.com/home/p … -26000.htm

Need to lose a little weight and gain some muscle definition. Any help is appreciated, thanks guys.

Reddhedd wrote:

Came for some advice, no troll I promise.  I've had no time to work out between college apps and scholarships, work, and school so I am starting to get out of shape and can't seem to get into a routine. I have a treadmill for cardio (if you guys have any other cardio suggestions, feel free, I hate running) and a Total Gym. http://www.efisportsmedicine.com/home/p … -26000.htm

Need to lose a little weight and gain some muscle definition. Any help is appreciated, thanks guys.

Muscle definition is a result of fat loss, so both goals can be achieved simultaneously with the right workout and diet. You can gain a heap of muscle and still have no definition if there's a layer of fat covering it.

If you want to gain muscle mass AND lose fat simultaneously, it is possible but hard to do so as they kinda work in opposite ways - fat loss is about calorie deficit in your diet, muscle mass is about calorie surplus in your diet (and workout of course).

Reddhedd wrote:

Came for some advice, no troll I promise.  I've had no time to work out between college apps and scholarships, work, and school so I am starting to get out of shape and can't seem to get into a routine. I have a treadmill for cardio (if you guys have any other cardio suggestions, feel free, I hate running) and a Total Gym. http://www.efisportsmedicine.com/home/p … -26000.htm

Need to lose a little weight and gain some muscle definition. Any help is appreciated, thanks guys.

Well, if you don't like running you'll prolly hate the treadmill. At least when you are outside you are going somewhere .

Generally speaking you'll want to use low weight and do a lot of reps if you're trying to tone up. If you told us specific areas that you want to target we could help more.

Also, for both you and ghetto, make sure you guys are drinking lots of water. It is one of the best things you can do to drop weight, and it's often overlooked. Not only does it help simulate the "full" feeling in your stomach, but it allows your liver to do one of it's primary functions, which is to metabolize fat and convert it into needed energy. ALWAYS have water around to drink.

ghettoperson wrote:

I've just started counting calories and working out portion sizes better so that I can cut down ready for pool party season.

Don't forget, how and when you eat are very important also. Our bodies, as hunter gatherers, are designed to eat a little, exercise, eat a little, exercise . Even if you cut back to 800 calories a day, eating 800 calories at once before bed just means you're going to sleep on it and the body will store it for later use (fat).

You guys might know this stuff already, but just in case.

New routine i just thought of real quick:

A:
5x5 Bench press
4x10 incline db press
3x10 incline db flyes
3x10 Skullcrushers
3x10 Curls/21s

B:
3x10 OHP
4x10 Squat
3x5 Deadlift
3x10 BB Rows

And some core/ab exercises in A and B, also it's not in order.

Last edited by Kampframmer (2011-03-24 09:27:16)

Kampframmer wrote:

http://static.bf2s.com/files/user/56161/IMAG0048.jpg
DONE

There are two problems though:
1) I don't have enough db plates yet, I'm going to pick those up tomorrow.
2) The bench has a bad part. So 1 end is a little of the ground (the end you cant see in the pic) but i put cardboard under it as a temporary fix while I wait for my e-mail to be answered.

That looks pretty solid. How much was it?

PrivateVendetta wrote:

B might be a bit heavy on the core exercises for one day.
Looks like a nice setup though. Except I think I've used one of those benches before, and it broke where you secure the incline on it.

Can anyone remember that site Zimmer said to get your whey from? I'm not really up for going through 50+ pages..

monster supplements?
Dolphin fitness or something as well, I order from monster supplements.

http://monstersupplements.com/store/fro … ang-1.html
http://www.dolphinfitness.co.uk/

Well, I just did my first workout in my new homegym. twas pretty good.
I took 1 small step back on all my lift and as of next week, I am going to add weight to all of them every week, because now, I finally can. No more fucking around with upping it with 5kg after 3-4 weeks, now i can go up 2.5kg every week and I'll probably have new PRs on all in 2 weeks if all goes according to plan.

Zimmer wrote:

- why are you doing 5x5 bench press and then doing 3x10 for the rest for your chest? That's just stupid. 5x5s in a hypertrophy workout should only be done on deadlifts and squats (full body exercises).

Either do all 5x5 or 3x10, not a mix. You will get nothing out of it.

Guess it's 3x10 on the bench press then