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about ~6 weeks out from my first NPC show of this year and im about 20lbs heavier than i was in my last show, plan on being 10lbs heavier than my last stage weight, def gained a solid 8 pounds of muscle in my "off season" currently 168-170lbs and ~5.2% BF according to my last caliper readings, i cannot wait for my july show to compete for my IFBB pro card. Crazy how in the last year i am seeing more and more and more people wanting/ start training to compete, i like it to some extent because its adding some popularity to the scene and sponsors and what not, but just like how popular freeskiing has become there are soooooo many posers and people who do it just for the "attention" i could rant right now but its not worth it.
JayDopeabout ~6 weeks out from my first NPC show of this year and im about 20lbs heavier than i was in my last show, plan on being 10lbs heavier than my last stage weight, def gained a solid 8 pounds of muscle in my "off season" currently 168-170lbs and ~5.2% BF according to my last caliper readings, i cannot wait for my july show to compete for my IFBB pro card. Crazy how in the last year i am seeing more and more and more people wanting/ start training to compete, i like it to some extent because its adding some popularity to the scene and sponsors and what not, but just like how popular freeskiing has become there are soooooo many posers and people who do it just for the "attention" i could rant right now but its not worth it.
1) Fucking congrats! and like always, pics or it didnt happen haha. before and afters would be dope, Jay.
Z.J.H.Is there a place for me to learn about different lifts or routines or whatever without getting lost in a shithole of forum arguments?
No.
A couple of things for training for Lacrosse:
You are not a powerlifter/bodybuilder, you are training to be a lacrosse player. Having a bitchin set of biceps and a 3xBW DL won't do shit for you if you have a 40 north of 5 seconds, or shit stick skills. Understand what matters.
I would focus on the guys who train athletes for ball/stick sports. Defranco, California Strength, and JTS Strength come to mind.
The Juggermaut Method is based on liner progressive overload (think 5/3/1). WSFSB is based on the ME/DN congigate split made popular by Westside Barbell and Louie Simons, but modified for field athletes (not geared powerlifters).
juicedrummer11have you picked up some sponsors yet jay? and sounds like you're gonna kill it at the next show
also has anyone seen generation iron? i just watched it the other night and it was actually really neat i thought
i havent reached out to any companies yet, i plan on doing a photoshoot after my next show and start contacting some people. My one friend did that and then ended up signing with a fitness modeling agency out of NYC, silver models, and already has a booking with muscle and fitness. Generation iron was great, watched it twice, that and pumping iron are such good documentaries, I wish they showed more divisions of the actually ifbb besides just body building though.
californiagrownHaha its all good. atleast your not 40!
The closest sport that i can think of,which already has traiing protocol in place and mimics the forces skiing puts on the body is football. You need to be explosive, fast, powerful, and have a high resistance to both blunt impact injury and joint/soft tissue injury. So i train similar to how a football player trains. think heavy weight, low reps, compound movements, partial olympic variations, plyometrics etc. Ill ramp up my mountain biking towards late fall to bump up my cardio capacity and lactic acid threshold as well.
It is tremendously useful to be brutally strong when skiing- from being able to powerr out of backseat landings, to stomping larger cliffs at speed, to using your upper body muscle to absorb big impacts. And as an added benefit, if you are doing all the exercises properly you will work out a ton of flexibility issues and muscle imbalances in the proccess, injury proofing your body even further.
Whats mountian athelete?
So I am loving crossfit, been twice now and it hurts like fuck, but it's good to push myself that hard as I have never really done that in a gym before. Trying to eat cleaner as well, which is tough, especially as I have just got home so need to balance that with seeing my friends.
Mountain athlete is a gym in Jackson that has online training programs as well, a bunch of my friends from the FWQ/T use their programs or train there. I might get one of their programs to use over the summer whilst I don't have a CF gym.
i still struggle with a regular routine working 50 hour weeks and being a lazy fucking slob the rest of the time, but one of these days ill finally reach my potential.
i feel like gohan from dragonball z. the kid that has a power like no other deep inside that just needs to be harnessed. i have the technique, i just lift pathetic weight and it's all from not being regular enough to actually increase.
Anathemai still struggle with a regular routine working 50 hour weeks and being a lazy fucking slob the rest of the time, but one of these days ill finally reach my potential.
i feel like gohan from dragonball z. the kid that has a power like no other deep inside that just needs to be harnessed. i have the technique, i just lift pathetic weight and it's all from not being regular enough to actually increase.
saskskierIs it something you can work back to? I tore mine a few years ago (granted, not very bad), but spend half my workouts cleaning and front squatting. Hasn't given me any trouble at all.
It also might just be something you need to suck up (if you really want to). Lu Xiaojun (I have the same love for him as NS does with Wallisch) has a large lump on one of his clavicles (looks like a permanant thing, not just a couple of missed cleans), but it doesn't seem to stop him from breaking world records...
Damn you guys are dedicated. I struggled with injuries this season so it was difficult to establish a gym routine. Glad I found this thread though, should provide some motivation.
ABallsDamn you guys are dedicated. I struggled with injuries this season so it was difficult to establish a gym routine. Glad I found this thread though, should provide some motivation.
i am quickly finding out that feeling. i wrecked the last day of the season last weekend and of course i was wearing shorts and took a pretty good chunk out of my knee and slammed it pretty good. it hurts to bend it and now i gotta skip leg day cuz i can't squat right now...a little upset about it actually
For diet, shooting for 250g protein, 325g carbs, and 85-88g fat. Total of 3,100 calories for the first week or two. And no cardio this first week because it will be a heavy week. 3-5 reps. Right now im on a 6 day split of
Legs & Shoulders
Chest & Bis
Back & Tris
Legs & Shoulders
Chest & Bis
Back & Tris
but probable not going to keep that up because it will basically make me exhausted every day. But hitting everything twice a week really helped and my strength went up quite a bit. Might switch to upper/lower body splits or something. Idk, But will look at that link Calforniangrown.
And my final weight is 201.0 lbs. Started january 1st at 175. Myself, family and girlfriend all say I dont look 25 lbs heavier. Shirts fit tighter in shoulders and chest and all that, and the pants are now skinny pants in thighs. But my waist as stayed the same size it seems. All in all, good experience and getting over the fear of "getting fat" after being fat.
louie.miragsthat website has a lot of info on it...
he asked for cutting diets and you gave him a link to an article that says don't do the bulk then cut thing. not useful at all. maybe it will keep him from bulking in the future but if he's already done it then what he really wants is cutting diets
Is it ok to work out all the muscle groups three days in a row and then take a day off? You guys talk about chest days, arm days, etc... Is it bad to work out everything?
cornholiohe asked for cutting diets and you gave him a link to an article that says don't do the bulk then cut thing. not useful at all. maybe it will keep him from bulking in the future but if he's already done it then what he really wants is cutting diets
Yeah man I get it. I was more referring the website, relax..
Display_ScreenIs it ok to work out all the muscle groups three days in a row and then take a day off? You guys talk about chest days, arm days, etc... Is it bad to work out everything?
Muscles need time to heal themselves that's why separating and not overdoing is ideal. Sometimes less is more
-benedettoMuscles need time to heal themselves that's why separating and not overdoing is ideal. Sometimes less is more
.
yeh two days in a row is certainly my max, you end up doing too much damage that negatively affects muscle growth, people usually alternate between muscle groups because it allows for more recovery time between workouts
Toasty.For diet, shooting for 250g protein, 325g carbs, and 85-88g fat. Total of 3,100 calories for the first week or two. And no cardio this first week because it will be a heavy week. 3-5 reps. Right now im on a 6 day split of
Legs & Shoulders
Chest & Bis
Back & Tris
Legs & Shoulders
Chest & Bis
Back & Tris
but probable not going to keep that up because it will basically make me exhausted every day. But hitting everything twice a week really helped and my strength went up quite a bit. Might switch to upper/lower body splits or something. Idk, But will look at that link Calforniangrown.
Sooo youre hitting triceps 6 days in a row? If you can recover them properly each day i would guess that you arent hitting your shoulders or chest hard enough.
I would also suggest you lower the carbs a bit a nd replace those calories with fats. try to rarely use carbs outside of your peri workout nuttition. But if what you are doing is working for you and you are enjoying it, then keep doing what youre doing.
If you are a beginner, im guessing that diet will be too hard to follow for you. I can recommend something a little more "normal" if you give me what you eat on a typical day, broken down by what you eat and when you eat.
whats your current height, weight, and best guess at BF%? Are you cutting to lose fat you gained while bulking, or are you just strating to workout and want to lose fat?
californiagrownIf you are a beginner, im guessing that diet will be too hard to follow for you. I can recommend something a little more "normal" if you give me what you eat on a typical day, broken down by what you eat and when you eat.
whats your current height, weight, and best guess at BF%? Are you cutting to lose fat you gained while bulking, or are you just strating to workout and want to lose fat?
Height 6'3 Weight 210 lbs, I'm gonna say 15%, ive been really spotty with lifting over the last few months and I'm mainly just cutting to take some of the excess flab off that I put on during the winter. With being healthy ill probably go back to going to the gym 3 times a week and doing all body and doing cardio on off days.
As far as a daily diet goes I'm not really paying attention but if I had to guess it's probably around 2700 cals, maybe a muffin or bagel as well as a shake for breakfast, for lunch probably a slice of pizza, some soup and a bar of ice cream. Dinner maybe some chicken but not prepared too healthy and with some veggies. I drink too much soda and too much iced tea. Along with all that there is usually pretty constant snacking throughout the day on foods like raisins or chips.
ABallsHeight 6'3 Weight 210 lbs, I'm gonna say 15%, ive been really spotty with lifting over the last few months and I'm mainly just cutting to take some of the excess flab off that I put on during the winter. With being healthy ill probably go back to going to the gym 3 times a week and doing all body and doing cardio on off days.
As far as a daily diet goes I'm not really paying attention but if I had to guess it's probably around 2700 cals, maybe a muffin or bagel as well as a shake for breakfast, for lunch probably a slice of pizza, some soup and a bar of ice cream. Dinner maybe some chicken but not prepared too healthy and with some veggies. I drink too much soda and too much iced tea. Along with all that there is usually pretty constant snacking throughout the day on foods like raisins or chips.
You dont need to diet then. All you need to do is start working out consistently and youll lose fat just based on your increased calorie expenditure.
However, your diet fucking sucks, and just from a health perspective you should clean it up. Its not rocket science either, you know exactly whatt is healthy and what isnt. You dont need some bodybuilders diet to have a healthy diet either.
Do you think a muffin is healthy? no. youre having cake for breakfast.
Do you think pizza and icecream is healthy? no.
Is soda and sweet tea healthy? no
You yourself know what needs to be taken out fo your diet. doing a strict bodybuilding diet that revolves around egg whites, oats, chicken breast and broccolli is a recipe for a week diet haha. it will fucking suck. Honestly, just start working out consistently and keep your diet the same if you want to see results. if you want to be healthy, then start eating healthy. you know what healthy is, everyone is taught that in school you dont need some dialed-in meal plan, you arent trying to compete in a physique show.
Itts all about consistency and developing healthy habits. Start there, and work your way into a specific meal plan.
californiagrownYou dont need to diet then. All you need to do is start working out consistently and youll lose fat just based on your increased calorie expenditure.
However, your diet fucking sucks, and just from a health perspective you should clean it up. Its not rocket science either, you know exactly whatt is healthy and what isnt. You dont need some bodybuilders diet to have a healthy diet either.
Do you think a muffin is healthy? no. youre having cake for breakfast.
Do you think pizza and icecream is healthy? no.
Is soda and sweet tea healthy? no
You yourself know what needs to be taken out fo your diet. doing a strict bodybuilding diet that revolves around egg whites, oats, chicken breast and broccolli is a recipe for a week diet haha. it will fucking suck. Honestly, just start working out consistently and keep your diet the same if you want to see results. if you want to be healthy, then start eating healthy. you know what healthy is, everyone is taught that in school you dont need some dialed-in meal plan, you arent trying to compete in a physique show.
Itts all about consistency and developing healthy habits. Start there, and work your way into a specific meal plan.
californiagrownYou dont need to diet then. All you need to do is start working out consistently and youll lose fat just based on your increased calorie expenditure.
However, your diet fucking sucks, and just from a health perspective you should clean it up. Its not rocket science either, you know exactly whatt is healthy and what isnt. You dont need some bodybuilders diet to have a healthy diet either.
Do you think a muffin is healthy? no. youre having cake for breakfast.
Do you think pizza and icecream is healthy? no.
Is soda and sweet tea healthy? no
You yourself know what needs to be taken out fo your diet. doing a strict bodybuilding diet that revolves around egg whites, oats, chicken breast and broccolli is a recipe for a week diet haha. it will fucking suck. Honestly, just start working out consistently and keep your diet the same if you want to see results. if you want to be healthy, then start eating healthy. you know what healthy is, everyone is taught that in school you dont need some dialed-in meal plan, you arent trying to compete in a physique show.
Itts all about consistency and developing healthy habits. Start there, and work your way into a specific meal plan.
What this guy said x10^^^
Why egg whites over the whole thing? Too fatty? And do you scoop out the yolks? When I first lost weight years ago, it was egg whites or nothing but I ate at a galley
your diet needs to be reflective of both your goals (short and long term), as well as your training and recovery schedules. This does not include considerations such as long term health where some diets that are currently very popular have been shown to increase risk for various terminal illnesses.
What is healthy eating will depend on who you are and what you are doing. There is no single healthy or clean way to eat. There are training programs out there where the best supplements were donuts and pizza. These generally involved intense running 3+ times a week coupled with 3-4 days in the weight room. These folks generally don't care too much about getting below 10% body fat and the definition of their abs.
Regardless, if body composition is an issue you want to focus on, you need to pay attention to your diet. There is decent evidence to suggest that reducing or eliminating usable carbs is the quickest way to do this. It will change how your body consumes energy, so expect to be tired for the first few days as your glycogen stores are emptied. I would not recommend a low carb diet for anyone who wants to maintain a moderately intense training schedule. Overall meeting your macro nutrient requirements while paying some attention to the micro food you are eating (rice/oatmeal as apposed to cookies sort of thing) is a good way to go.
Dieting really is the hardest part of the process ..
I'm trying to do some cutting and lose some fat but I really can't tell if it's working hahah.
I workout 4 times a week , but how do I know if my calorie intake is lower than my calorie burn ?
For me, once I quit eating gluten I lost weight like crazy!! To the point now that if I have a few slices of pizza, I'll feel it in my gut for 2-3 days. Now for meals, no breads. Just ground turkey or ground chicken over salad. No need to make it a burger with a bun. So slamming. No need for the bread. A decent percentage of people have a gluten allergy or their gut doesn't digest it well. After bread i either poop pellets, not at all, or diarrhea. Shit really fucks me up and I would have never known if I didn't quit it. I rarely even like having gluten on a cheat day.
Dieting really is the hardest part of the process ..
I'm trying to do some cutting and lose some fat but I really can't tell if it's working hahah.
I workout 4 times a week , but how do I know if my calorie intake is lower than my calorie burn ?
Basal metabolism is the largest component of total caloric expenditure your body will burn carbs before it burns fat, cut down on carbs and it will burn fat faster. or just dont eat that works to.
I also meant to say, don't worry too much about counting calories or anything. That's a Oprah type thing to do. Just eat mostly natural foods and stay away from processed junk. Make sure you get enough protein and enough servings of fruits and veggies and you shouldn't need to worry about calorie intake.
Anyone done the Big Man on Campus program on bodybuilding.com? I'm a complete beginner to working out and was wondering if this would be a good place to start
RedPandaAnyone done the Big Man on Campus program on bodybuilding.com? I'm a complete beginner to working out and was wondering if this would be a good place to start
I have no idea what that is, just don't drink a lot eat a lot of fruit and veggies, cut down on junk food and lift that really all there is to it.
