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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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childplease
Banned
Brolic Gaoler
formerly Alienshogun
Isn't the serving size 1 scoop? "Derp" has never been more appropriate. Why are you even taking a preworkout anyway?
Also, put some fucking pants on.
childplease
Banned
It recommends you take 1 scoop with 4-8 oz of water for the first 3 times.
Fourth time increases to 1 1/2 scoops .
It says not to exceed 3 scoops within 24 hours.
I assume those labels are for people who are sensitive to caffeine.
Brolic Gaoler
formerly Alienshogun
So this guy goes and maxes out the 24 hour dosage in a single serving? I'm sorry, but with shit like that, that seems like playing with fire to me. Also, there's more than just caffeine in Jack3d.
Drealmcc0y
Banned
It says on the tin you can use 3 scoops when you've been using it a while.
Drealmcc0y
Banned
I take it because it helps me, I feel fucking fantastic when taking it. I put some banging music in the car and im ready to gooooo. Is that a problem?
Even if you're too lazy to put a lot of effort into cooking, you can get away with 30 minutes of cooking every other day.
First, even without cooking, let's see how to improve your diet.
Nuts - these will give you protein, healthy fats, and improve your heart health. In decreasing order of health (although they're all pretty good):
Walnuts
Almonds
Peanuts
Seeds:
Pumpkin seeds
Edamame
Fruit:
Bananas are good, and you already have those
Berries are easy to eat
Vegetables:
Tomatoes - slice them up and add extra virgin olive oil, and balsalmic vinegar if you like some extra taste
Salad - add olive oil and vinegar. Add canned salmon for extra protein (more expensive, but much better for you than tuna or canned chicken)
Breakfast:
If you're not going to cook an egg, then Kashi GoLean or GoLean Crisp will give you some soy protein and fiber. Add toasted wheat germ on top (although don't do this immediately - you're not used to high fiber and you'll get the shits)
Greek yogurt has a lot of protein in it as well.
Now, some easy cooking:
Eggs - however you like, but scrambled and omelette are easy. Soy sauce in scrambled eggs is amazing, and if you go with low-sodium, has health benefits as well. Add in chopped tomatoes, peppers, mushrooms, whatever.
After you've had the eggs for five days, hard boil them so you can eat them whenever. Add a sprinkle of salt, pepper, and red pepper if you like.
Brown rice - in moderation, brown rice isn't going to kill you. Get a rice cooker, add in chopped onions for flavor.
Vegetables:
My two mainstays are sauteed onions and peppers and broiled broccoli.
Sauteed onions and peppers: add light olive oil, vegetable oil, or canola oil to a pan. Onions in first, then add peppers. Toss them around (now would be a good time to practice sauteeing technique), until they've got some char marks. Add salt, pepper, red pepper, and my secret ingredient - smoked paprika. Now, if you like them crunchy, take them out. If you like them a little softer, cover the pan and let it heat for a bit. If you want them sweeter, add some red wine or balsamic vinegar.
Broiled broccoli: Cut up the broccoli (florets and the stalks if you want extra healthiness). Toss them in vegetable or light olive oil. Put them on a baking sheet or pan, then add salt, pepper and ground ginger. Put them under the broiler for 5 mins, or until they're bright green.
Meat:
Easy chicken: Buy a good barbecue sauce (look for ones without high fructose corn syrup), and a chicken rub. Buy the family pack of chicken, and freeze what you won't use immediately. Cover the chicken in sauce and the rub, then broil for 7 minutes each side (check the center to make sure it's done).
Easy fish: Buy lemon dill or orange ginger marinade sauce. Marinade the fish for 5 minutes, then broil for 7 minutes for each inch of fish. Or, when you buy fish, ask the store to marinate it for you.
Chicken sausage - add the your peppers and onions for a good self-contained dish.
If I'm feeling lazy, I buy the Honey Mustard Chicken Helper. It's whole grain rice, so again, not terrible, but probably not the best for you either.
And if you're worried about cost, if you do this right, you can skip adding the protein to your milk. Just drink more milk. Where I am, a gallon of whole milk, which has 120 grams of protein, is $2. To make it chocolate, use Ovaltine, which has extra vitamins, instead of Hershey's or Nesquik.
Brolic Gaoler
formerly Alienshogun
Did you have problems working out before you took it? Aren't you still relatively new to lifting? Why did you start taking it? Who advised you to take it? Are you taking it for lifting or because it has a drug like effect on you? Because it seems like you're taking it simply as an upper.
Yeah, no kidding.
Just read the label.
Fuck that shit.
childplease
Banned
It has different effects on different people.
I am by no means a big guy im 5'10 and 190 and It literally takes like 4 scoops for me to even feel it.
He must just be really sensitive to caffeine. I would probably attribute him feeling bad to the horrible smell and taste of Jack3d.
Drealmcc0y
Banned
Well I follow hodgetwins videos. They said they take it and it definetly improved their workouts so I decided to start taking it a month ago.
I never had problems with my workout before, but its definetly giving me something a little extra.
I only ever take jack3d before a workout, nothing else.
Drealmcc0y
Banned
Im definetly sensitive to it. Im feeling bad, because I have all this energy flowing through me, all this tingling all over my body but no where to put that energy.
childplease
Banned
Epic long marathon masturbation session.
Or go out for a run. I am sure a long 5 mile run will take off some of the edge.
Brolic Gaoler
formerly Alienshogun
They have also been working out for years. Also, you should be careful employing anything those guys say, they are more a source of entertainment than a source of reliable information.
If you didn't have trouble lifting before, then you're putting a hazardous substance in your body for no real purpose other than the drug effect it is giving you based on what you heard from two guys entertaining you on youtube. You should also know they stopped taking it because it's dangerous.
Be careful man.
Drealmcc0y
Banned
Sad to say, but i had a wank this morning
Drealmcc0y
Banned
So no impressions of my picture other than telling me to put my pants on?
Thats good progress for 6 months, right?
Ive only nailed my nutrition for the last 2 months aswell.
Thats good progress for 6 months, right?
Ive only nailed my nutrition for the last 2 months aswell.
childplease
Banned
Brolic Gaoler
formerly Alienshogun
To be honest you look like a guy with a little bit of muscle and low body fat. Not sure what you're looking for.
Post that on the picture thread and I'm sure GayGAF will love it. Other than that lifting numbers would help.
I mean aesthetically you look good (I guess that's the type of compliment you're looking for, but I'm not the type of guy who cares much about that, so I didn't comment).
I comment on Mecha because he's a fucking baus when it comes to body building and I commented on Darth because he's an ex-fatty who's a fucking beast right now. And there's Cooter, but he's a fucking badass, but he's also MIA at the moment.
Drealmcc0y
Banned
because my sister and her little kids are visiting? Would feel a little wierd with them in the next room.
Drealmcc0y
Banned
Well I used to be very skinny. I had no meat on me at all before I started lifting.
I bench 40kg dumbells with about 7 reps atm. Good form.
Also aesthetics is what im going for. Zyzz is an inspiration to me. I know you of all people will hate me for saying something like that.
Brolic Gaoler
formerly Alienshogun
I don't put much into DBs either. Do you do any other lifts? Is aesthetics your main goal? I don't know much about you other than you're pretty new to lifting bud.
Edit: Most here won't hate you for going for Aesthetics, that kind of mentality more or less is falling out of favor here thank god. If BB/Aesthetics is your goal, more power to you, but strength has to come with it.
Drealmcc0y
Banned
I do 30kg dumbells for shoulder press, 11 reps.
Im not "new" to lifting.
Im 22 now and I first started going gym when I was 17. But like most people who go gym, I knew nothing about what it takes to do this shit right. I quit when I was 20 and got back into it a year ago. I only started getting serious with the nutrition and knowledge of bb about 7 months ago. Ive really began nailing the nutrition the last 2 months though. I feel like this is my passion and this is just the beginning.
Brolic Gaoler
formerly Alienshogun
So you fucked around in the gym for 3 years and are just now really "learning."
That's new to lifting.
I did the same my entire life and even in the Army and I didn't consider myself really "learning" about lifting until almost 2 years ago. I'm still learning and I wouldn't consider myself beyond intermediate at this point when it comes to lifting.
You need to realize you know jack shit about lifting. Thinking you're educated or you "know it all" will only fuck you in the end, especially if you're using the Hodge Twins as actual advice you're employing in your training.
I know I know jack shit in the grand scheme of things, I'm always open to new information so long as it comes from a good and reliable source. I don't let my ego get ahead of me. Don't let your ego get ahead of you.
Edit: The simple fact when I ask for your lifts you're only giving me two DB exercises as a benchmark is a bit worry some. What routine are you using?
FallingEdge
Member
My preworkout consists of a pb sammich and 3g of beta-alanine. I used to lift on an empty stomach but lately, I been switching it up a bit.
Drealmcc0y
Banned
I realise this is just the beginning and I certainly dont think im a know it all, and I know there's lots to learn in the future. But I certainly know more than "jack shit".
Ive spent hours and hours researching from all different sources, not just the hodgetwins.
My routine is
Monday: Shoulders and Triceps
Tuesday: Legs
Wednesday: rest
Thursday: Chest and Biceps
Friday: rest
Saturday: Back and abs
Sunday: rest/football..... i'll have to do the back workout on this day for this week.
Nutrition:
Breakfast: 4 eggs on wholegrain toast with oatmeal, protein shake and banana
Second meal: chicken breast, brown pasta and mix veg
Third meal: chicken breast, sweet potato, brown rice and mix veg
fourth meal: 3 eggs on wholegrain toast
10 mins before bed: 1 or 2 spoons of cottage cheese(tastes so bad)
in between that I have snacks like bananas or peanut butter sandwiches or almonds to munch on.
I think it's time for a full week off.
About 2 weeks ago I had done some split squats and more rep BB squats, the next day my knee was cracking twice every time I got out of a seat (it's dissipated now) but then my groin was giving my issues (maybe from dead lift?) So this past week I didn't do any squats or DL, but the groin seems to still be aggravated.
In the meantime I had got my OHP to 135 3x5 and BP to 220 3x5 but now my shoulder is aggravating me.
About 2 weeks ago I had done some split squats and more rep BB squats, the next day my knee was cracking twice every time I got out of a seat (it's dissipated now) but then my groin was giving my issues (maybe from dead lift?) So this past week I didn't do any squats or DL, but the groin seems to still be aggravated.
In the meantime I had got my OHP to 135 3x5 and BP to 220 3x5 but now my shoulder is aggravating me.
Drealmcc0y
Banned
Hmmm, who really knows.... I know its not likely I will reach his level, but im going to push my body to its genetic potential. I dont think, I know it. I enjoy bb too damn much to ever quit.
Edit: Also, I wont get frustrated. Im really happy with my body right now and its only up from here.
Brolic Gaoler
formerly Alienshogun
Where did you get your routine? What is it based off of? What do you do on those days? How did you reach that conclusion? What do your lifts look like (numbers). You're being VERY vague when I ask you your lifts and numbers. Especially for someone who has put in as much "research" as you say you have. I also wouldn't consider the hodge twins research. And you haven't posted a single barbell movement, barbell movements are common in bodybuilding routines btw.
On that note, where are you doing this "research?"
entremet
Member
Most BBs don't reach their genetic potential until their 30s or longer. This is marathon, not a sprint, just saying. You have tons of time.
In the meatime, if you want to put on mass, you've got to lift heavy, with increasing poundages, with the the big lifts--bench, deadlift, and squat. That's why Alien is asking for lift numbers.
Drealmcc0y
Banned
Well that routine is similar to zyzz's except he worked out 5 days and I do 4 days.
I have a notebook that I take with my to gym.
Shoulder/triceps:
Shoulder press: 30kg, 10 reps
Upright rows supersetted with lateral raises: 45k, 11 reps, then 5kg 10 reps
Front raises: 17.5kg, 7 reps
Pulldowns: 55kg, 10 reps
Skullcrushers: 25kg, 10 reps
Pulldowns doing left and right individually. 16kg, 10 reps
Legs:
I change this up each week
Week 1 I will do squats, lunges. 4 sets each. Squats is hard to answer as im still finding my footing with this as im still relatively new to it and I use a smith machine(sucks), but I did 50kg, 11 reps last time. Lunges is 25kg, 7 reps
Week 2 I will do Leg press, Leg curls and Leg extensions 3 sets each
Then repeat over
Chest/Biceps
Incline bench press 35kg 8 reps
Bench press 40kg, 7 reps
Incline flies: 30kg, 7 reps
Flies: 30kg, 8 reps
Barbell curls 35kg, 8 reps
Dumbbell curls dropsetted 2 or 3 times to failure.
Back and abs:
Lat pulldown
Bent over rows
Dumbell rows
Smith machine pullups(this is where you lay on your back and grab the bar and do pullups at a slight incline) and then I super set that with a deadlift(I literally cant hold the bar after 3-4 reps of that)
Weighted decline sit ups.
Drealmcc0y
Banned
I fully understand that bb is a marathon. Im going to be doing this till the day I die. One of my great inspirations is scooby1961. He is 50. I will be just like him.
Brolic Gaoler
formerly Alienshogun
Your research is just from Zyzz? And again, you're not posting numbers.
Also I believe those are called body rows and you might want to replace lat pulldowns with pullups/chin ups. No deadlifts? Why? No overhead press? Why?!?
IMO you need to do more research than simply looking at what Zyzz was doing or what the Hodge Twins were doing. That routine even from a BB perspective looks like crap, but again, I'm not BB focused so I could be way off base.
I'm not "bashing you" I'm simply trying to get you to look at more stuff and learn more. If you want a guy on this forum who's very knowledgeable about BB PM Mecha, he's the guy to talk to.
Yeah Zyzz was on the juice but I don't think it is an unobtainable physique. It will take longer and harder work but its not ridiculous. Just get pretty strong and big, and then cut.
Layne Norton is natural
I hope
Drealmcc0y
Banned
Who says its only from zyzz, I spent many hours looking at scooby1961 as well. Ive also done months of my own trial and error.
I also do pullups as well, but I dont have it in my book.
Ive touched on deadlifts in this thread before. But my gym only has 45kg barbells. This is no.1 problem with my gym and i'll have to ride it out until my year is up.
I do deadlifts supersetted with smith machine pullups if you look though.
Idk what overhead press is hehe
entremet
Member
I'm not saying that, it's just that Zyzz obviously had additional help. Unless, dream is considering pharmaceuticals, which I'm not against, to be honest. It's his body.
Spiritreaver
Member
Zyzz, oh dear... there was a very short period of time when I integrated myself with BB.com miscers and I learned a lot about the young "lifter" crowd. They're a mess.
Thanks for the shoutout Alien, it really means a lot to get the compliments from the big folks here.
Dream, you look great, keep up the great work, but don't get ahead of yourself. Listen to the advice here. There's a lot of stuff to learn and a lot of bad info to weed out. I just came to the conclusion that I have a lot of stuff I need to learn if I want to compete. Lot of good and bad information gets tossed around.
But yeah, big lifts are very important as already mentioned.
On that note, 2.5 months of this cut and I think I will actually be cutting it short. I'm really happy with the progress I've made, size and strength I've kept. Think I'm gonna maintain for a couple of months through summer, cause in all honesty.. I've never been this lean and I wanna enjoy it.
Next phase is a "bulk", but really I just wanna get my lifts up to par. So I only call it that because I'm eating more, it's a silly term. I wanna add, at the very least, a plate to all my lifts. I think the size gain I want (5-10 lbs) will come from that, and if not I can work on that later. That leads me into me picking a show, cutting down, and getting on stage.
So yeah, just gonna think up a lifting plan for that and head forward. I've been talking with a few guys to try and find a trainer for the comp. I need to know what all my weak points are, how to fix them, proper contest prep, etc.
Sorry my posts are always so long and uninformative, as I don't post lift numbers and shit. I'll be more detailed when I'm doing the strength workouts.
Thanks for the shoutout Alien, it really means a lot to get the compliments from the big folks here.
Dream, you look great, keep up the great work, but don't get ahead of yourself. Listen to the advice here. There's a lot of stuff to learn and a lot of bad info to weed out. I just came to the conclusion that I have a lot of stuff I need to learn if I want to compete. Lot of good and bad information gets tossed around.
But yeah, big lifts are very important as already mentioned.
On that note, 2.5 months of this cut and I think I will actually be cutting it short. I'm really happy with the progress I've made, size and strength I've kept. Think I'm gonna maintain for a couple of months through summer, cause in all honesty.. I've never been this lean and I wanna enjoy it.
Next phase is a "bulk", but really I just wanna get my lifts up to par. So I only call it that because I'm eating more, it's a silly term. I wanna add, at the very least, a plate to all my lifts. I think the size gain I want (5-10 lbs) will come from that, and if not I can work on that later. That leads me into me picking a show, cutting down, and getting on stage.
So yeah, just gonna think up a lifting plan for that and head forward. I've been talking with a few guys to try and find a trainer for the comp. I need to know what all my weak points are, how to fix them, proper contest prep, etc.
Sorry my posts are always so long and uninformative, as I don't post lift numbers and shit. I'll be more detailed when I'm doing the strength workouts.
Brolic Gaoler
formerly Alienshogun
You implied it by only listing Zyzz and Hodge twins as your "sources" also I wouldn't consider Scooby "research" either.
You don't think you're a novice when it comes to lifting but you don't even know what OHP is? Come on man!
I'm going to quit bothering you since not only am I hating what I'm seeing as your "sources" but you're still not giving numbers (how can you expect to progress if you/we can't see your numbers to compare). And I really don't want you to think I'm attacking you. Just please get in contact with some guys here who are really into Body Building. Read some actual articles/books on lifting, from real "names" in the sport and realize you're still learning.
If you don't at least pick Mecha's brain you're missing out. He's a beast of a man and he's about to go compete.
No problem, but I wouldn't consider myself a "big guy" here. I'm just social.
I can't wait to see your lift numbers, you look strong. It's the thing I enjoy the most reading/talking about here as well as seeing transformations in people as they become beasts.
Drealmcc0y
Banned
zyzz, hodgetwins AND scooby are not good sources.
I find that so hard to believe.
I want to look like all of them
Edit: I know what a OHP is, I just didnt know it was called that. I used to to do it, but I dont like. I get this strange sensation around my armpit when I did, so I stopped.
YouTube legends who don't post under their real names are pretty shitty guides to follow. Antidotal evidence, without any data or background, becomes a huge clusterfuck where everything "works" in a given situation. One of the best ways to make sure you're not getting hosed is follow the science. You've probably seen things like Starting Strength (the book) and names like Lyle McDonald, Mark Rippetoe, Justin Lascek, Alan Aranog mentioned here because they use hard science to back up their claims.
If you're going to judge a book by its cover, don't be surprised if the pages are blank.
Also, looking up to Zyzz is Not a Good Look. The boy was a narcissist who catered to other narcissists (bb.com forums), abused anabolics, lived entirely off his body image, and then died a sad and lonely death.
You'll notice a lot of hate in my posts regarding things like Serious (M)ass and pre-workout supplements. A lot of stuff is just a bunch of snake oil. Things like Jacked are just a bunch of stimulants mixed with flavoring and creatine. There's magical about it. You could mix creatine in a big cup of coffee before you go the gym. Also, gaining 3 lbs in 6 months is no great shakes unless it's pure, 100% muscle.
I'm not typing this all so I can "hahahaha, strength training wins again!." There's a lot of misinformation out there, some of it being created by supplement companies and guys who think a few years working out makes them an authority. You're telling us how Jack3d makes your body tingle and makes you feel like you're riding the lightening. Is that really a good sign?
youngplaya21
Member
Ok, this is my first post in this thread, so I hope I don't screw anything up.
I plan on starting the program the OP provided (the full body beginner routine) on Monday, but I just had a few questions on whether anything in the routine should change. First, I'll do the list:
Age: 23
Height: 6'0"
Weight: 170 lbs
Goal: see below
Current training schedule: Pretty much the P90X DVD's randomly every day or so
Equipment: Bowflex adjustable dumbbells (5-52.5 lbs each), pull-up bar and a mat. Plus access to the rec at my university, where I plan on doing the main stuff.
Comments: I have a vague idea on what to do (by that, I mean I at least know the terms, and tried all of the moves besides dead lifts before).
A problem I'm having is setting a goal for myself. Previous goal was to bench press 45lbs, but that goal was reached fairly easily. Plus I never did the 1 rep thing (lowest I've ever tried was 6), so no idea what my max is. Can anyone row some hints on a decent goal I should be aiming for? I'm thinking that it should be to bench press 90lbs, but that sounds a little one-dimensional.
I was thinking weight, but not really sure what a good measurement for weight would be in this situation. Is gaining 20 lbs a viable goal, or does that sound stupid?
Finally, the original question. Since I'm on the skinny side, are there any recommendations for moves to add to the full body routine to help out? Maybe add a 4th workout day on Saturday to add some arm moves or something?
Sorry if the questions are answered in the OP. Been reading thru it, but damn there's a lot of info. Think I read everything at least once, though
I plan on starting the program the OP provided (the full body beginner routine) on Monday, but I just had a few questions on whether anything in the routine should change. First, I'll do the list:
Age: 23
Height: 6'0"
Weight: 170 lbs
Goal: see below
Current training schedule: Pretty much the P90X DVD's randomly every day or so
Equipment: Bowflex adjustable dumbbells (5-52.5 lbs each), pull-up bar and a mat. Plus access to the rec at my university, where I plan on doing the main stuff.
Comments: I have a vague idea on what to do (by that, I mean I at least know the terms, and tried all of the moves besides dead lifts before).
A problem I'm having is setting a goal for myself. Previous goal was to bench press 45lbs, but that goal was reached fairly easily. Plus I never did the 1 rep thing (lowest I've ever tried was 6), so no idea what my max is. Can anyone row some hints on a decent goal I should be aiming for? I'm thinking that it should be to bench press 90lbs, but that sounds a little one-dimensional.
I was thinking weight, but not really sure what a good measurement for weight would be in this situation. Is gaining 20 lbs a viable goal, or does that sound stupid?
Finally, the original question. Since I'm on the skinny side, are there any recommendations for moves to add to the full body routine to help out? Maybe add a 4th workout day on Saturday to add some arm moves or something?
Sorry if the questions are answered in the OP. Been reading thru it, but damn there's a lot of info. Think I read everything at least once, though
entremet
Member
There's no need for additional training day. Three is plenty on the OP routine. You can add accessory work, like curls and body weight exercises to the OP routine. The OP added info on that.
How's your diet? You'll need to increase it beyond maintenance if you want to put on mass with the OP program.
Regarding training milestones and PRs, I wouldn't get too caught up on them at first and focus on form first and linear progression. With dedicated training, you'll hit those, meaning--300 bench, 400 squat, and 500 deadliest for 1 rep. You'll definitely put on mass, while chasing those milestones.
Drealmcc0y
Banned
What? No ive gained about 15lbs in the last 7 months.
I gained 3lbs in the last month since I took that photo.
I know its not all muscle.
Also i'd like to add, I believe trusting yourself is very important. Some of you are saying, my routine could be better etc, but im consistently making strength gains, every week.
Like 2 days ago I went into the shoulder press hoping I would get 10 reps because I did 9 last time. I did 11. I could have gotten a 12th if I had a spotter. What im doing is working for me.
youngplaya21
Member
Thanks for the response. Diet-wise, it's sporadic at best (student, so no $$$ or job), but on average I get about 2200 calories, 150g protein, and 200+g carbs. I'm still not 100% sure on how much carbs I should be eating (OP said to pretty much match the protein amount, but that wasn't specifically for skinny guys), so I just go crazy with it. Get a decent amount of protein from Syntha-6, though, if that matters (2 scoops a day, with 12oz of milk each). I eat the same freakin' thing everyday though, so any suggestions would be greatly appreciated. I pretty much just eat chicken and rice, protein shakes, pb or chicken sandwiches, and tuna.
When you say bench 45 lbs, you mean 45 lbs on the bar? Typically when people post numbers, they include the bar, which is 45 lbs for an olympic bar.
If you don't have to change anything in the original program, don't. There is nothing that needs to be tailored to you at this point. If you hit a plateau, then you need to eat more.
You can use this page for your goals: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
Remember to use the one rep max calculator. I've actually never intentionally done a 1-rep. I don't see the point - I just want to get stronger, I don't care about numbers.
youngplaya21
Member
Oh, sorry. Guess I meant a 45lb plate on each side (so 135lbs). And bookmarked the link, thanks! Seems like I should perfect the diet at this point first. That, and the one rep stuff
Spiritreaver
Member
Damn, when I first started lifting I could only do the bar for 6 reps, no joke. Your reply would've crushed me.
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