For a few months, I started doing workouts of around 400-450 pushups three times a week (going to failure every set). My record went from 42 to 68, and even my bench went up about 20 pounds.

There's probably a more efficient way to go about it, but brute force certainly seems to work.

Do pushups and situps.

Do you even lift ?

LE EDGY

>Jack3d
>Nostalgia hits of before the Geranium ban

Dude Jack3d can be good. But ive seen people take five or more scoops of that shit at once and its fucking scary. well at least until they get use to that then use more. Sums up the local Football team.

You're not supposed to take more then 3 scoops in any given 24 hour period...

When I only take 1-1.5 scoops I'm fine, more than that I feel like I'm on crack. To take five scoops is just asking for a heart attack.

O.N. 100% Whey Gold Standard - Vanilla
O.N Casein Powder - Vanilla
Kre-alkalyn tabs.

Serious advice man: DONT USE jack3d
It works but it does more harm than good!
Some of my friends have pretty much OD'ed on that shit!

People do stupid things with post-workout drinks. It's not an energy drink, and most have some amount of creatine that requires you to drink a lot of water. Jack3d DID have a substance in it though that was very effective but was banned not long ago, so Jack3d pretty much got a revamp on it's ingredients. Don't know if it's changed much, but it's worth trying again.

I've heard bad things about it in the past 2 months but I have only ever used 1 - 1.5 scoops of it at a time. Any more than that and it starts to mess with me a bit: i.e. can't sleep, jitters, stomach cramps, you name it. Since it's been discontinued I've been searching for other options.

Is there another pre-workout supplement you would recommend?

GNC Creatine Monohydrate
O.N. 100% Whey protein gold standard or some long ass name like that.

Fast Fuel (occasionally)
Dymatize "Elite Fusion 7"
Infinity Mass
Animal Pak
Magnesium
L-arginine
L-glutamine
Taurine

Mutant mass weight gainer.

i take the third one you listed there

How do you like it? I've been considering changing to a new one b/c I've found that if I take the full 3 scoops each time I shit a river.

also, don't put 3 scoops if you start shitting rivers; put 1 1/2 to 2 scoops

Thats good, I started out by taking the recommended 3 scoops and was having the shit problem and went down to 1.5 and noticed a huge difference (considering that most of the shit was actually protein). Other than my little problem I'd say it works really well, I went from 195 to 205 in a matter of 6 months.

i cant really say; i've only been using it for like a week

it seems decent though, i would give it a try

I think you meant to ask for obliques exercises?

Do side bends with a lot of weight; that will make your obliques much larger, which I personally don't recommend because it kills proportions and will eventually make you look like a barrel instead of having a V shape.

no no, I mean from the side profile, my abdominals bulge outwards.

I want them to bulge outwards more.

Oh, I see. Do your normal abdominal exercises with weight. Lots of it.

okay, also how do I enlarge the surface area of my abs?
+
How do I retain tone? :X

What do you mean by surface area? How wide the six pack is? You really can't make abdominal muscles grow a lot.

As far as retaining tone, well, that's a matter of keeping your body fat % low enough.

sometimes

More food, more energy to exercise?

Don't you have some extra time in the day? Maintaining both strength and muscle mass is much, much easier than gaining it; a fast 20-30 minutes per day lifting session is enough.

Do 3-4 exercises per muscle part with 2 sets each. Rest for very short periods of time (try to go no higher than 25 seconds) and you'll finish very quickly.

What about your mum or gran?

With a timer.

use i big mirror

That looks really low, like a 9%.
The most accurate method is a water displacement test, the second best are good ol' calipers.

I have never noticed acne following strength gains. I think it could be caused by having more testosterone running around your body. This is just an assumption that I made from the correlation between steroid abuse and acne, so I could be completely wrong.

Okay thanks! I will try a water displacement test just because I am curious because I Think it's about 10% too

I thought about that testosteron thing aswell but I am very unsure either. Maybe it's just a strange coincidence. I will try to take notes. Oh and one more question if you got the time: Do you think that 2 big portions of broccoli and cauliflower can raise your testosteron-level naturally? I did that when I had more time to cook and I think I got a small benefit out of it.

It looks like it works! It's not that the RAW cruciferous vegetables raise your testosterone directly, BUT they have a chemical called diindolylmethane (or DIM) that helps the body get rid of excess estrogen, which in turn increases the production of testosterone.

Sleep is important too, anywhere from 6-8 hours is a good amount. While you sleep your body releases HGH.

Great! Then it probably wasn't a coincidence when I ate that much of broccoli and cauliflower. That's a nice thing to know.

I've never looked into testosterone-raising food; let me read up on that and I'll let you know.

the url [url deleted]

okay but this time: http :// postimage . org / image / 5izngbtil /
Sorry for that

It can be a number of things, I'll give you two to work off of.

1. You need some more cardio type exercises as well as endurance. Lifting weights is great, but it isn't necessarily going to aid you in your sport much. Incorporate high intensity workouts (since I'm guessing each practice is pretty nonstop) or go for long cardio sessions. Focus on things that you know your sport needs.

2. Carbs and Glycogen. You need carbs for energy and stamina, these carbs are the immediate source of energy, followed by fat and muscle (there are others but keeping it short). When you eat these carbs, they store as glycogen in the body, especially in muscles. The more glycogen you have stored = longer durability. When you workout every day, you deplete your muscles of their glycogen continuously so they don't have reserves for the next practice, unless you stack up on carbs again.
So you can either re-check your diet to make sure you have plenty of "good" carbs, or you can train in a glycogen depleted state (usually in the morning before breakfast) and train your body to use it's glycogen more efficiently.

Also, you seem like a pretty active guy, so try to keep your food intake a bit above average so you give yourself enough food for recovery and energy.

Oh and I was really hoping the question of "Is it bad to do more than is already required basketball" Or "How much of break does my body actually need" I don't want to be counter productive. Would you have to know that answer also? :) Hahah

Well that ties in with the carb/glycogen thing. You can train more but you would have to make up for it by eating more and keeping those good carbs high. It isn't bad to do more than what they want in basketball, but if you do, you should target different things they don't make you do in practice.

Your body does need a break, but 1 day off is enough to keep you going. More rest would be better but it doesn't seem like you'll be getting much of that. Take advantage of any days off and holidays. Look up on "Carb Loading" and utilize it during your off days so you have that extra source of energy. Marathon and high endurance race runners use it so they can go forever without rest.

It all makes sense now. I never thought of it like that! Thanks, lolpands.

Fuck..I fucked it up. "lolpandas"

Great help. i did not think about that part about carbs. My diet was taught in my off season when I tore my acl. (I've been out of basketball for almost a year) So I never thought of GOOD carbs and that it's GOOD to eat more food than normal. You rock.

THIS IS RIDICULOUSLY LONG....SORRY
I'd recommend BJJ or Brazilian Ju-Jitsu. I knew a guy who owned a gym that taught BJJ (basically they trained semi-pro MMA fighters) who let me work out there last summer, and I'm fucking serious when I say it was the greatest summer of my life. The workouts weren't just practicing kicks and punches, they also included very heavy cardio while teaching techniques for fighting/rolling and actual sparring. Now I had always been pretty active with my HS basketball and football team, but still had a little gut that I absolutely despised, but these workouts, 5 nights a week for 2 hours, got rid of every single bit of fat. I lost at least 50 lbs of fat and gained about 20 in muscle. I'm 6'7" so I'm a pretty big, decently muscular guy, but I went from 255lbs down to 215lbs in 1 summer. I recommend MMA training to anyone who wants to learn to fight and lose weight/getting in shape.

I like Muay Thai and Kickboxing (the combat kind, not the watered down version)

If you really want to defend yourself , I can recommend "Krav Maga". It is a martial art which is used by many police and military forces in the world. Years ago I went "Judo" , it is a Japanese martial art about technique and body control.One of my teachers have got the black belt (I think it is the highest rank) and had an motorcycle accident. He told me that his Judo skills saved his ass, because the years of training improved his body control and so so he controlled his fall. Depends on what do you want to achieve. Both of them will improve your fitness.

Simply as fuck: Jogging

I started jogging 1 month ago and already noticed improvements in endurance and I lost fat. I hear music during the jogging to relax. you don't need to buy any tools , I think it would be a waste. The feeling when you finish a run as fucking awesome!

*is

try finding a p90x torrent

the excercises are for at home, its meant to get you ripped but you can be slightly lazy with it

thanks

+1 on the P90X recommendation. I hate it when people use it to "gain muscle thanks to its muscle confusion principles" because that's complete bullshit, but it's a very intense cardiovascular workout that will make you lose fat.

Yes.

As far as I know exercise could speed up your metabolism by 2 times. hence on COULD, does for me anyways.

You can't significantly speed up your metabolism.

Exercise more, eat less and you'll start losing weight.

Thanks, man

No problem.

Like you said; your body fat % has to be really low so if all you're aiming at is having six-pack abs go for daily cardio or HIIT and a diet (just a small reduction in calories, nothing too drastic).

Crunches and hanging leg raises will help, but only if you drop the fat.

I know its extreme but i found when i want a six pack i completely cut carbs from my diet. It leaves me feeling tired and grumpy but can usually has a six pack within 3-5 weeks when used with a full body exercise program and fartlek training.

I'm not a big fan of no-carb diets. In my opinion the risks outweigh the rewards.
When I cut I can usually lose anywhere from 2 to 4lbs per week, so it takes me 2-4 weeks to do it with a normal, balanced diet to get there.

Ok THX mate!

No problem :)

Well, i do not have a sixpack myself, might be i had one in my skinny days, but my best advice is training like swimming/running while taking upper body exercises once in awhile

dont do too many tho, because everyday is abselutely not upper body day

Yes man , my legs are naturally very thick and strong , but i do a lot of lower body exercises in my gym and also cardio training which is important because im 16 yo and a member of my local fire brigade, where I need endurance. THX BTW!

Any time.
Good luck!

Sorry I meant fitness >.<

How tall are you?

In the 168 - 170cm region.
About 5 foot 7.

cant tell for sure with your age being hidden but i guess the answer is around skinny, but badly trained

Fitness is good, I do parkour, but I'm not huge.

And as the guy on the bottom said, a bit of skinny-fat but not much.

Skinny-fat-ish

This is actually a scenario\ where that term makes sense...

Then only real fat I have is on my stomach and sides.
If I lost it, I'd have that kind of V-cut that you see from the shadows.
Right now, its just covered by fat.

Also, my torso is huge, so I won't get a proper V-taper unless I go full retard and do lats all day erryday, so, yeah.

Depends on your weight. If you are pretty large and it is mostly fat then all you have to really do is burn fat. Cardio and such along with a healthy diet.


Now the other possibility is if they really are just manboobs that you are worried about and not entirely body fat %, aka bitch tits. Bitch tits usually come from an increased amount of estrogen in your body. Do your best to take plastics out of your diet, like microwaving stuff in plastic containers, too many water bottles, and packaged foods. Soy products also promote estrogen production. And the biggest factor would be to check the meats and milk you drink, are they hormone free or just plain old milk and beef? If not, it's almost a certainty that they have passed some amount of hormones (which convert or promote he production of estrogen) to your body, which will give you bitch tits. Switching to hormone free meat and diary products and more natural foods can get rid of them in a good month or two.

Burning fat is a good way to burn belly fat.