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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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OpinionatedCyborg
Member
Yeah, it might work, but thisVeezy said:
is 100% broscience. all of it.
Indeed. Here's a thought expierement for you.OpinionatedCyborg said:
You need to get in 200g of protien a day.
Is this easier over 6 means or 3?
You need to eat enough carbs to have the energy to work out but and to gain weight but not too much so that you get fat.
Is this easier done tapering down through the day and adding more as needed or just by winging it?
He admits it's broscience. However, it researched. So, it's more BroSCIENCE!!!
EDIT: To add, the goal with this diet is something that's easy to stick to, easy to understand, and won't make you fat when you're trying to gain weight. That division of food isn't "broscience" if the above is the goal.
Mengy
wishes it were bannable to say mean things about Marvel
X-Frame said:
The book is an interesting read, but I like bread milk and cereal way too much to take it completely to heart. You can definitely take things from it though and make adjustments to your diet to trend his way. Much of what he says has truth to it.
J Tourettes
Banned
Cheeto said:
Sorry to be a pain in the arse but I would also love one if you have one spare please? No worries if not.
Don't do a gallon of milk. That's more of a last resort/easy way out sort of thing. It's a significant portion of calories, protein, carbs, and fat on top of whatever you're already eating. Avoid it unless you absolutely have run out of options.Ayo said:
Whole Grain bread, peanut butter, eggs, flax seed, chicken, spinach, etc. are relatively inexpensive and will help you towards your fitness goals. Aim for single ingredient foods without preservatives in them. However, I'll be blunt, getting enough protein in during the day isn't cheap if you're doing it with chicken, whey, and eggs. It's gonna cost a couple grand a year in food. Something to keep in mind.
J Tourettes
Banned
Cheeto said:
Thanks
After having tried to train and eat probably some months ago, I fell out of it... AGAIN. I just can't seem to stick to it and I'm starting to believe, that I'll never bulk up, and right now, I'm ultra thin and won't be able to impress anybody, most importantly me. =(
I guess I'm gonna sign up at the fitness gym around October, after I have had some scars removed through a surgery and when my acne treatment has come to an end. Dunno if it's normal signing up alone without buddies, but maybe I'll be okay going there by myself every week.
I'm getting thinner and at my last vacation last year, everyone who met me had to mention how thin I were, which took the confidence out of me, so I'm always wearing long sleeves, but I would love to wear tight shirts or polos etc. and show muscles and larger arms. Oh well, I'll succeed someday, I'm sure of it. =)
I guess I'm gonna sign up at the fitness gym around October, after I have had some scars removed through a surgery and when my acne treatment has come to an end. Dunno if it's normal signing up alone without buddies, but maybe I'll be okay going there by myself every week.
I'm getting thinner and at my last vacation last year, everyone who met me had to mention how thin I were, which took the confidence out of me, so I'm always wearing long sleeves, but I would love to wear tight shirts or polos etc. and show muscles and larger arms. Oh well, I'll succeed someday, I'm sure of it. =)
Ketchup Boy
Junior Member
What I am doing is an excellent hobby. Bodybuilding is an excellent hobby. I can break barriers. It is a healthy activity. There are plenty of other healthy activities out there. But bodybuilding is a very excellent one. I like bodybuilding and I'm going to stick to it, to continue building an impressive body. But even if I don't it doesn't matter. Its still something fun and something to work towards. It can last me for the rest of my life. I don't need any other activity. I like bodybuilding.
Brolic Gaoler
formerly Alienshogun
I'm finally up to 300 for reps benching as of today (granted I do 4-2 rep sets) but I go up to 20 total.
(only start doing 2 rep sets when I can't possibly get the third in).
My body is ready.
By ready, I mean to be sore as fuck all week.
Oh, and God bless the first day of college. So many fine, fine women running around in short shorts and sun dresses.
Praise Jesus.
(only start doing 2 rep sets when I can't possibly get the third in).
My body is ready.
By ready, I mean to be sore as fuck all week.
Oh, and God bless the first day of college. So many fine, fine women running around in short shorts and sun dresses.
Praise Jesus.
PumpkinPie
Banned
I've been training for a little over one week, woke up this morning and my chest has muscles and definition! I just stood in front of the mirror for about thirty mins looking and going "daaaaaamn!" 
I'm so happy now, seeing progress is what we work for. I didn't expect results so quickly.
I've put on ten pounds in the last week, was only 116 when I started. Obviously not muscle but I really need some meat on my bones so I'm just eating very well and lifting.
I'm so happy now, seeing progress is what we work for. I didn't expect results so quickly.I've put on ten pounds in the last week, was only 116 when I started. Obviously not muscle but I really need some meat on my bones so I'm just eating very well and lifting.
Diprosalic
Banned
sup fitness gaf, i have been working out and next week i have the whole week off and i planed on doing a 'intensive' training week for loosing a bit weight to look good for job interviews scheduled in a month. is that reasonable or do i waste my time and i should just train regularly and eat better for the next month?
i planned on running alot, then swimming and cycling a bit.
i planned on running alot, then swimming and cycling a bit.
mr afghan jones
Neo Member
Any of you fine folks have thoughts on this workout plan:
Monday: Turkish Get Ups - 5 sets of 2 (1 on each side)
Tuesday: Deadlift - 3 sets of 5
Wednesday: Pullups/Chinups - as many as possible (Usually around 8 per set, my max is 13)
Thursday: Db Bench - 3 x 5
Friday: Bent over Rows - 3 x 5
Saturday: Front Squats - 3 x 5
Sunday: OHP - 3 x 5
Basically looking to do all the bigs lifts, focusing on one each day. No real rest days as such but Ive structured it so each muscle group gets sufficient downtime before being used again.
Not having rest days also means im less likely to miss a workout and kid myself into thinking Ill catch up on a rest day.
MY questions really are whether you think its sufficient to only really do one exercise per workout or whether its beneficial to lump them together? I like the purity of focusing on one particular lift and then being done, although I am thinking of matching each lift to a complementary bodyweight exercise like burpees, pushups etc and effectively improve weight on the lifts, and reps on the bodyweight.
Monday: Turkish Get Ups - 5 sets of 2 (1 on each side)
Tuesday: Deadlift - 3 sets of 5
Wednesday: Pullups/Chinups - as many as possible (Usually around 8 per set, my max is 13)
Thursday: Db Bench - 3 x 5
Friday: Bent over Rows - 3 x 5
Saturday: Front Squats - 3 x 5
Sunday: OHP - 3 x 5
Basically looking to do all the bigs lifts, focusing on one each day. No real rest days as such but Ive structured it so each muscle group gets sufficient downtime before being used again.
Not having rest days also means im less likely to miss a workout and kid myself into thinking Ill catch up on a rest day.
MY questions really are whether you think its sufficient to only really do one exercise per workout or whether its beneficial to lump them together? I like the purity of focusing on one particular lift and then being done, although I am thinking of matching each lift to a complementary bodyweight exercise like burpees, pushups etc and effectively improve weight on the lifts, and reps on the bodyweight.
Luscious LeftFoot
Member
Diprosalic said:
Your post is confusing.
Why would you do "intensive training" for one week? What do you plan to do for the remaining 3 weeks prior to your job interview?
And training regularly and eating better is never a waste of time, unless you hate being healthy and fit.
Diprosalic
Banned
i try to be less confusing
goal: to look a tad fitter in a month
time: for 3 weeks i work everyday and i only have time/energy to do 30min+ in the evening
for 1 week i have time to do whatever i want. i planed to do several hours a day. long runs and swimming, cycling.
my question is: does it even make sense for a regular joe to do a week like this and can i expect to see better results that way. if not i would waste my time and energy and just do regular 30min-1h exercises a day.
i hope you understand now.
goal: to look a tad fitter in a month
time: for 3 weeks i work everyday and i only have time/energy to do 30min+ in the evening
for 1 week i have time to do whatever i want. i planed to do several hours a day. long runs and swimming, cycling.
my question is: does it even make sense for a regular joe to do a week like this and can i expect to see better results that way. if not i would waste my time and energy and just do regular 30min-1h exercises a day.
i hope you understand now.
There's nothing wrong with that. It's just losing enough body fat to look better might not be realistic in a month, depending on your current BF% and diet.Diprosalic said:
In addition, several hours of running, swimming, and cycling for one week probably won't do much to your overall physique, as that's not really a significant amount of time to be at a caloric deficit in order to lose the weight you need to.
Better to add some circuit training and cardio work over time than to try and do it all at once.
TheRagnCajun
Member
mr afghan jones said:
That doesn't seem like enough volume per week. 7 excercises at 3x5. The basic SS program in the OP is closer to 12.
Diprosalic
Banned
Veezy said:
thank you, that's what i suspected. there is no quick way huh..
Brolic Gaoler
formerly Alienshogun
Diprosalic said:
No, and "quick ways" aren't sustainable anyway.
This is becoming more of a problem because of shit like "biggest loser." People think they can get results fast as hell, but I hate to tell them, the shit that happens on biggest loser isn't healthy, and is FAR from sustainable. Slow and steady wins the race.
You shouldn't hate to tell people that this shit ain't easy, Alienshogun. Revel in it. Otherwise, people will look at you and think they can get there in a month. And that's just insulting. I know you probably used the "hate to tell them" thing as an expression, but the point remains.
Yesterday was exhausting, I'm on my 4th week of PHAT, and strength is definitely rising:
Chest
225x10
245x8
275x5
295x4
225x9
T-bar row (chest support)
135x10x3
180x8x2
Chin-ups
10x3
Dumbell shoulder press (per hand)
70x12
85x10
90x6
95x4
Bradford press
155x8x3
175x5x2
At this point my shoulders were on fire and were killing me.
Dips
3x10
Skullcrushers
120x8x3
Tricep pulldowns
150x10x4
Pullups
3x10
After that I was starving all day, ate pretty much everything in sight. I just realized I've been bulking for almost 8 months now, my weight has stayed pretty much the same but people keep telling me I'm losing weight. When I started I could barely do 135lbs x 8 on the bench.
Chest
225x10
245x8
275x5
295x4
225x9
T-bar row (chest support)
135x10x3
180x8x2
Chin-ups
10x3
Dumbell shoulder press (per hand)
70x12
85x10
90x6
95x4
Bradford press
155x8x3
175x5x2
At this point my shoulders were on fire and were killing me.
Dips
3x10
Skullcrushers
120x8x3
Tricep pulldowns
150x10x4
Pullups
3x10
After that I was starving all day, ate pretty much everything in sight. I just realized I've been bulking for almost 8 months now, my weight has stayed pretty much the same but people keep telling me I'm losing weight. When I started I could barely do 135lbs x 8 on the bench.
cuevas. PhD.
Member
abuC said:
Damn pretty damn good gains buddy, congrats.
Should I just do 10 pull-ups here and there and then sign up at the gym on Monday?
I'm really tired of being this thin and weak. And I guess a small surgery to remove scars at the end of September won't do any harm to what I'll be training now.
If you're really thin and want to buff up and get muscles, and you train three times a week - how many years will it take you to see you bulk up just a little? It's different from person to person I would imagine, but is there a general timeframe?
I'm really tired of being this thin and weak. And I guess a small surgery to remove scars at the end of September won't do any harm to what I'll be training now.
If you're really thin and want to buff up and get muscles, and you train three times a week - how many years will it take you to see you bulk up just a little? It's different from person to person I would imagine, but is there a general timeframe?
You'll notice a difference in months (2-3), but it won't be anything mindblowing. It will take years, and you should look at it as a lifestyle change that you dedicate yourself to for life, and not a short-term hobby.Anastacio said:
This is me. I love this, especially teens who study Flex Magazine. However, those like the middle-aged moms in my office who generally are interested in "losing weight" for 5 years now, my mother, it's harder to say this with a grin.MjFrancis said:
I DO, however, love telling them I am gaining weight and sometimes it's tough to eat enough food. They just about get ready to slap me!
parrotbeak
Member
I try not to talk to casual people about it at all. The last time I entered a conversation at work was only because someone was on a crash diet and I was trying to give suggestions for what they could do to safely lose some weight fast (but not as much as they wanted). I was told that men lose weight easily because we have more muscles. <walk away>X-Frame said:
FallingEdge
Member
abuC said:
Love it. After I finish up 2 months of greyskull, I can't wait to start up PHAT. Won't do that much volume at first but I will slowly ramp it up to that level.
Fantastic.
cuevas. PhD.
Member
Talking fitness with people is almost as bad as politics.
Cuevas has it right. I barely talk fitness at all outside of family and the occasional conversation on the internet. It's like tiptoeing about landmines.
Most of the time when someone asks me if I "work out" I reply "sometimes." Keeps shit simple and ends the conversation.
Most of the time when someone asks me if I "work out" I reply "sometimes." Keeps shit simple and ends the conversation.
I don't have all the answers myself, but so many people have the craziest misconceptions about the human body. Convincing them otherwise can be futile, and typically I just try to lead by example.parrotbeak said:
parrotbeak
Member
Ya, I keep conversations to my friends who work out a lot and this thread.
I was actually pretty offended by the comment that men can lose weight easily, considering how much work I put in to lose weight myself. But ya, whatever.
I was actually pretty offended by the comment that men can lose weight easily, considering how much work I put in to lose weight myself. But ya, whatever.
parrotbeak
Member
Ya, I guess I should have clarified; I assume when people say they want to lose weight they mean lose fat and maintain muscle, and keep the weight off. It is easy to lose weight quickly if you don't pay attention to those stipulations, which I guess is why people still crash diet.Enco said:
I like this simple adage: weight loss is easy, fat loss is not.
Crash diets always aim for the former. Hell, some of them rely on emptying your bowels and dehydrating you, making the weight shown on the scale drop dramatically with little effect on the lipids hugging your sides and organs. Lyle McDonald's crash diet is probably the best one out there, and even he admits that it's a) dangerous and b) results in muscle loss along with fat loss.
Crash diets always aim for the former. Hell, some of them rely on emptying your bowels and dehydrating you, making the weight shown on the scale drop dramatically with little effect on the lipids hugging your sides and organs. Lyle McDonald's crash diet is probably the best one out there, and even he admits that it's a) dangerous and b) results in muscle loss along with fat loss.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Nice, ordered 5 pound on whey for $90. Got 10 pound for the same price...... sticker says it's $160.
Anastacio said:
My experience:
I started working out 3x a week in May. Spent the year prior getting down to my target weight (from 190 to 150 with no weight training) but I was a soft 150lbs. I haven't missed more than two or three sessions since starting, and I work out hard as hell and eat a bunch and have seen some noticeable changes in my physique. It's not huge but you will notice the changes. An old t-shirt of mine with a stretched out neck now hugs my upper body and looks normal. All my shirts are getting harder to take on and off and I can feel the fabric pressing against my body during the day which I never felt before.
Personally, after the first month I stopped worrying about how I look and just became addicted to working out. I think about the gym on my off days, love going in at night after work to sweat and feel the burn, and just enjoy being stronger and better looking. I'd say by the end of my first year I'll look pretty damn awesome, but I've already seen impressive results.
Do it for her:
Brolic Gaoler
formerly Alienshogun
MjFrancis said:
Yeah, you're absolutely right.
parrotbeak said:
For me it's pretty much just this thread.
I tried it in another forum and it ended in my extremely frustrated, so yeah, I just talk about it here.
There's a guy at my gym who wears cutoff t's so you can see as much body as possible. Not that uncommon, I know, but...
He also oils his body up with baby oil or some other oil product before he works out so he's all shiney and slick for his workout. Am I wrong to want to punch him?
I refuse to use any equipment after he does, whether or not I can see oily residue. I can't get rid of the constant urge to punch him. It's all I think about while he's there.
He also oils his body up with baby oil or some other oil product before he works out so he's all shiney and slick for his workout. Am I wrong to want to punch him?
I refuse to use any equipment after he does, whether or not I can see oily residue. I can't get rid of the constant urge to punch him. It's all I think about while he's there.
Brolic Gaoler
formerly Alienshogun
Tapiozona said:
At least (I'm assuming) he isn't a short pudgy bald asian dude walking around in a MARINES shirt all cut to hell.
Dude's fat as hell thinking he looks awesome.
Are you positive it's oil? Any chance he's just a heavy perspirer?
If it's oil, you may want to say something to him, or the staff. That shit ain't right.
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