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time to eat some more
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Originally Posted by NordicNacho
you'll be fine your diet better then 80% of the population she is just saying fruits and vegtables can really help you out.
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Originally Posted by NordicNacho
Their is more to food then just calories
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. BTW nice workout 
are you kidding??????
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Originally Posted by crazy_enough
Oh I didnt mean to have junk (BTW, I do think canned chicken is fuggin junk).... things like fruit N veggies, natty PB, whole grain sources, cottage, yogurt....ya know...
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Originally Posted by KEFE
Today was a short leg workout. My numbers were insane today.
Leg extensions 90x10 125x10 150x10 175x5----drop set 150x5 90x12 90x10 Haven't done a leg workout in like a couple of months and those are my best numbers. |
thats not a leg workout 
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Originally Posted by KEFE
Today was a short leg workout. My numbers were insane today.
Leg extensions 90x10 125x10 150x10 175x5----drop set 150x5 90x12 90x10 Haven't done a leg workout in like a couple of months and those are my best numbers. |
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Originally Posted by KEFE
well the exercise that sparked the most growth was Pulldowns but it is something like this:
T-bar rows( i have to use a rolled up towel that make my grip strength a little better)12,10,10,8,8 Pulldowns 12,10,10,10 Pulley rows suprseted with pullups 12,10,10 Sometimes i add in DB rows. |
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Originally Posted by KEFE
Why isnt it "solid"?It works for me.
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Originally Posted by KEFE
I will also wiegh myself before bed....
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Originally Posted by juggernaut
you really are neurotic. Weigh yourself once or twice a week. Change the composition of your workouts-favor multijoint exercises. Squats, deads, heavy benches, military presses, bent over rows, etc. Forget the machine shit. You'll be spinning your wheels needlessly. Go heavy and forget the 10 rep mark bullshit. 2 to 3 sets of 6-8 grueling reps are the mainstay for gaining size. Rest more, eat complex carbs, eat more REAL protein sources, increase fats. Stop with the canned shit-and tell daddy you want to learn how to use a fucking stove.
By your pics, you look like a basketball player. Forget posing for the fucking camera for a nice avatar, forget machines, stop with the pussy moves and become a fucking beast because this shit any getting you anywhere. |
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Originally Posted by juggernaut
you really are neurotic. Weigh yourself once or twice a week. Change the composition of your workouts-favor multijoint exercises. Squats, deads, heavy benches, military presses, bent over rows, etc. Forget the machine shit. You'll be spinning your wheels needlessly. Go heavy and forget the 10 rep mark bullshit. 2 to 3 sets of 6-8 grueling reps are the mainstay for gaining size. Rest more, eat complex carbs, eat more REAL protein sources, increase fats. Stop with the canned shit-and tell daddy you want to learn how to use a fucking stove.
By your pics, you look like a basketball player. Forget posing for the fucking camera for a nice avatar, forget machines, stop with the pussy moves and become a fucking beast because this shit any getting you anywhere. |
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Originally Posted by KEFE
Every one always tells me that bullshit with the reps and the workout.Well if you are so right about the workout why dont you give a full week of workouts with what you are saying.
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Originally Posted by KEFE
Oh and what are your thoughts on hungryman meals?
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Originally Posted by KEFE
Oh and not everybody has the money to eat the meat and stuff
( i try though but meat is expensive here.)and I dont have all the equipment that other people have. |
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Originally Posted by KEFE
Oh and what are your thoughts on hungryman meals?
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i could eat 3 of those and still be hungry 
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Originally Posted by KEFE
When i make one myself everyone on here says it is crap.
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. cause i think you over think things bro.
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Originally Posted by kinkery
hungryman meals
i could eat 3 of those and still be hungry for me a hungryman meal would be 8oz of steak 1 cup oats and veggies |
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Your body is a machine… a well-oiled precision machine... A machine that is only as good as the fuel which you feed it. Eat shit, well then you may end up looking like shit. Bad food… Foods loaded with saturated fat and sugar are not going to help you build a well-oiled machine. Good fats, good proteins, and low glycemic carbohydrates are the key ingredients to build that machine. Timing… Knowing when to eat different foods and combinations for maximum strength and muscular development. If you don't know, then its time to learn how to grow. What do you want? Muscle. How do you build it? By paying attention and busting your ass every time you train. I am talking balls to the wall, no excuses, and 120% effort every time you train. Ah, that's not it... No... Not even close. See 50% is training, the other half, well that's nutrition. Now I am not going to bore you by talking about micronutrients, counting carbs or any of that crap. Instead I will teach you how to build strength, power and mountains of muscle. Scared yet? Think again before you say no. Look deep inside yourself and ask this one question: Do I have what it takes to get it done? I know I do. I live it. I breathe it. I dream it. Victory will be mine. How about you? This is not a test. This is reality. Do you drop those pink panties and squat to pee? Or do you think you want it more then me? Prove it. Now is the time. It's all about controlling your insulin levels. That's right. You've gotta keep your blood sugar levels in check. I am not talking to endurance athletes; I am talking to the true iron warriors. Figuring out the protein is easy: 1.5-2.5 grams per lean lbs of body weight. That's not enough. You can eat the highest quality aminos and proteins and still not make the gains you would expect. Why? Because regardless if you have your protein portions right you still need to keep those insulin levels in check. When the body ingests high glycemic carbs, your body releases insulin to bring your blood sugar under control. The insulin that is released into the blood will drive all unneeded carbs and free flowing blood sugar right into storage in the liver, abdominal area, also between the skin and muscle. That's right, I said fat storage. Drink a ton of non-diet soda and you will be huge. You'll have the biggest ass this side of the Mississippi. Insulin is the most anabolic hormone on the planet. It makes the body store extra carbs as energy in the muscle when needed or as fat when muscles do not need it. Now a pound of fat has 3500 calories of energy in it. Shit... That's a lot of energy in just a pound. Look at it this way, to lose one pound of fat you have to either expend 3500 calories of energy or reduce your caloric intake by 3500 calories. So what do we do? Panic that's what. Or instead listen to a few helpful hints to getting it done right. First agree that weight gains that are not muscular are exactly what we don't want so pick low glycemic carbs. Whole grains, oatmeal, yams, brown rice, low carb whole grain bread, greens, and some fruits (apples, oranges strawberries & cantaloupe). Fruit juice is the same as soda because it absorbs very quickly into the blood stream sending insulin levels through the roof... Storing fat and causing havoc on your endocrine or hormone system. Believe it or not spiking your insulin levels has a direct effect on the aging process, diabetes, cholesterol counts, blood pressure and more. Spiking your insulin makes you old and fat. Unless you use it to your advantage and spike your insulin only during those few times where you can really make gains from doing so. The best time to spike your insulin is within 45 minutes after a high intensity resistance training workout (yes that means lifting hard… Balls to the wall, baby). But remember you only have a 45 minute window of opportunity to get it done. It? Yeah… It. It being the key to growth. After your body is finished working out your muscles are starved for fuel, ATP, glycogen or simply put carbohydrates. Now by spiking your insulin you can replenish those lost energy stores helping the body not only recover quickly but helping the muscles absorb nutrients needed to grow and repair from the damage that resistance training causes… Yes I said damage. Lifting itself is not anabolic. In fact, it's a catabolic (tearing down muscle) trigger that causes anabolism (the building of muscle). That's why you only need to train intensely with weights for about an hour to an hour and a half max. That's it. No more. That 45 minute window is a really good opportunity to drive some quality protein, aminos, cell volumizers like creatine and glutamine into the muscles helping them recover and grow faster. Here is my current post workout concoction, half a carb drink and 3 scoops of Ultra Iso Whey with Storm, glutamine and some Animal Nitro. The sugar and maltodextrin (starch derived from corn) is ideal for spiking insulin levels while the muscles are starved for replenishment. During this period the muscles will take in more nutrients than needed in order to compensate for the stress caused by the workout. This means more strength and muscle growth. Yeah man. The second best time to spike your insulin is 30 minutes prior to training. The idea here is to keep insulin levels high during training to protect muscle breakdown. Here is what I do before I train--a couple of Animal Nitro G packets, 3 scoops of Ultra Iso Whey and another serving of Storm and glutamine. What do you think? Is this making sense to you at all? The rest of your diet should be rich in quality proteins and aminos, low glycemic carbs, and healthy fats. Yes, I said fats. Peanuts, cashews, olive oil, artichokes, fish, dairy and meats, along with flaxseed oil, and CLA (conjugated linoleic acid). The omega 3, 6, and 9 fatty acids help iasulin management. At 5'3" and competing at 195lbs, I only take in about 100-175 carbs a day pre-contest. That's it. Bottom line, to control fat gain--keeping it at a minimum while continuing to make quality muscle gains--you have to control carbs and insulin bursts… And like always, train hard. |
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Originally Posted by KEFE
If i have a split like this is it decent?
This what i would do to gain size and I have done. It works because of sheer simplicity. Done Monday, Wednesday and Friday-actually, you can go Monday and Wednesday. squats see below 2 warmup sets, then 1 set of a weight that you can do for eight reps, but complete 20 reps. Take 3 deep breaths after every rep at the top. Take 7 minute break. Incline press or flat 1 warmup set 2x6-8 Wide grip Rows 1 warmup set 2x6-8 Military press 1 warmup set 2x6-8 Barbell Curl No need for warmup 1x6-8 CG bench No need for warmup 1x6-8 Calf Raises 1 high rep warmup set 2x6-8 |
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Originally Posted by juggernaut
Kefe-you need to rely on pure basics to gain mass. Stop reading the magazines. They're full of shit and most pictured guys use gear.
Take 3-4 minute breaks in between each set. Go as heavy as inhumanly possible. |
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Originally Posted by KEFE
And I cant buy that FUCKING BOOK.why dont you help me out by typing it?(just the routine.
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Originally Posted by KEFE
ok i guess I will do that but the muscles that i have sore i will not do tomorow. then I willl start fresh on monday.
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Originally Posted by juggernaut
much better. Now, the point of this workout is to get at least 5 to 10 lbs up on each workout in each lift.
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Originally Posted by KEFE
.(should be able to gain 2.5lbs by then because My legs will be growing at a fast rate because I havent worked them in a long time and the GH from the squats will promote growth in other parts so I hope it is a good couple of months.
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Originally Posted by KEFE
Monday
Bench press 2x6-10 BB row 2x6-10 Military press 2x6-10 EZ-bar curls 2x6-10 CG bench 2x6-10 Tues ATG Squats 3x6-10 Calf raises 3x8-10 Wed Incline bench press 2x6-10 DB rows 2x6-10 Front shoulder raise 2x6-10 Straight bar curls 2x6-10 SkullCrushers 2x6-10 Thursday Front Squats 3x6-10 Calf raises 2x6-8 Friday DB bench press 2x6-12 T-bar rows 2x6-10 Side shoulder raise 2x6-10 DB curls 2x6-10 Dips 2xfailure Saturday Hack squats 3x6-10 Calf raises 3x6-10 *Adding farmers walk to leg workouts. |
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Originally Posted by KEFE
Meal two Protein shake/weight gainer
1360 Calories 38g fat 170g carbs 86g protein Meal three Bacon 210 Calories 18g fat 0g carbs 15g protein Meal Four Not really meal-Candy Bar 260 Calories 8g fat 46g carbs 2g protein Meal five Hotdogs and Tator Tots 970 Calories 76g Fat 47g carbs 29g protein Meal six Regular protein shake 700 Calories 21g fat 42g carbs 94g protein Creatine shake was somewhere in there also Calories 150 Carbs 32 Totals____________________________________________ ________ Calories 4320 Fat 202 Carbs 392 Protein 244 |
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Originally Posted by KEFE
Flat Bench Press
155x5????The dog farted below me and caused instant muscle failure from laughter. |
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Originally Posted by Triple Threat
Why don't you just use a bench like normal people?
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Originally Posted by KEFE
What????????????????????????
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to this 
in a few months.
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Originally Posted by BoneCrusher
to this in a few months. |
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