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#18120 - anonexplains (09/23/2014) [-]
so this is the fitness board? seems like a magical place.

anyway, what's good for toning your upper and lower back? I haven't found something good yet
User avatar #18249 to #18120 - beatmasterz (09/24/2014) [-]

Rows, deadlifts, squats and pullups.
User avatar #18146 to #18120 - marinepenguin (09/23/2014) [-]
Like lordketchup said, no such thing as toning. And do deadlifts, and squat.
User avatar #18123 to #18120 - lordketchup (09/23/2014) [-]
First of, toning isn't a real thing.

Second of, are you looking to build muscle or lose weight/fat?
#18150 to #18123 - thegreatphanact has deleted their comment [-]
User avatar #18118 - redzeopoweranger (09/23/2014) [-]
hey board im looking to slim down, is drinking alot of water and jogging each day a good way to slim down ?
User avatar #18125 to #18118 - lordketchup (09/23/2014) [-]
Like the guy below me said, HIIT is much more efective than normal jogging

""A 2001 study from East Tennessee State University demonstrated similar findings with subjects who followed an 8-week HIIT program (subjects dropped 2 percent in body fat) as compared to those who followed a continuous steady-state program (subjects had no percentage drop in body fat) on a treadmill."

"A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate."
User avatar #18119 to #18118 - studbeefpile (09/23/2014) [-]
Water? Absolutely. Jogging? I guess. You'd be better off with HIIT intervals though. They're more intense, but they take less time, and are far more effective.

HIIT works like this-

Move at a decent warm up pace for about 2 minutes. Nothing too fast, just get yourself moving. After the two minutes is up, run as hard and fast as you possibly can for 30 seconds, then slow back down to the slower pace for 60 seconds, then another 30 seconds of intensity, then another 60 of slow pace, etc. Repeat 6 to 8 times. Make sure you hydrate. Hydration is key.

HIIT is great for weight loss, so that'll do you well as long as your diet isn't too terrible.
User avatar #18121 to #18119 - monkycourtx (09/23/2014) [-]
I believe I know what you are talking about, in the military we did something like this. We called this 30-60's or 60-120's, where you would jog for about a quarter mile then a horn would be blown and everyone would start sprinting for either 30 seconds or 60 seconds. After sprinting the horn would be blown again and you would walk the track/trail for 60 seconds or 120 seconds, whichever version of the workout you are doing determines the length of the sprinting or walking done. This was very great for cardio and also helps with getting a good time for a mile and two mile run.
#18200 to #18121 - liefy (09/24/2014) [-]
Currently in the Navy, have lost quite a bit of weight since boot camp but looking to cut off a bit more. This is something I may be interested as I love sprinting and jogging.

Calisthenics are also fucking awesome
User avatar #18116 - marinepenguin (09/23/2014) [-]
If I lay off the cardio completely how long do you think it would take for my shin splints to heal? In the meantime I'll get new running shoes, but I really need to be able to start running again soon.
User avatar #18160 to #18116 - lolpandas (09/23/2014) [-]
I've never had any that lasted more than a few days but I got mine from being flat-footed so recovery might be different.
User avatar #18162 to #18160 - marinepenguin (09/23/2014) [-]
This is the first time I've had them. And I've been running for years. But this is the first time I've ran since gaining weight. So I'm just sticking to less impactive cardio, then after a month or so I'll start running short distances and build my way back up.
User avatar #18165 to #18162 - lolpandas (09/23/2014) [-]
Worst thing about them is you can't really do much for it other than wait it out and take it slow, which is tough when you just want to go out there and wreck shit up! Fuck running though srsly. I'd rather do any other form of cardio than run.
User avatar #18166 to #18165 - marinepenguin (09/23/2014) [-]
Same here. Unfortunately I have to for basic training. I loathe running otherwise.
#18110 - anonexplains (09/23/2014) [-]
Hey fitness board, Im looking for help in getting a bit bigger. Im a scrawny ass asian, 5'9, 145 pounds. The only definition I have is from being skinny. Looking to gain about a pound a week, any good dieting suggestions? Maybe even supplements I should look at?
User avatar #18114 to #18110 - marinepenguin (09/23/2014) [-]
Basically all it takes is, lift big, eat big, and rest.

Go to the gym and squat, bench, overhead press, and deadlift. Get better with every workout. Eat 3200-3500 calories a day. And give each muscle group enough time To rest.
#18107 - atobros (09/23/2014) [-]
Currently I'm swimming 3 times a week, because my doctor suggested it for my scoliosis treatment. I can only do breaststroke, but I always have lower back pain after I swim. Any advice?
#18170 to #18107 - anonexplains (09/23/2014) [-]
Breaststroke here. If you have back pain you might be arching your back to much when you pull. Try to keep your body as horizontal as possible.
#18099 - anonexplains (09/22/2014) [-]
I've been eating leafy greens and plain grilled chicken for a month now. It makes me sick to look at it. What are your recipes for cutting?

While you're at it, what are your bulking recipes?
User avatar #18159 to #18099 - ludislavonac (09/23/2014) [-]
Whatever food you plan on eating you can always make it more exciting by adding various spices. My mom has always been using a very large variety when preparing food and I'm always using some of this stuff when i prepare a meal for myself. So try some of the following: Asafoetida, Powdered ginger, Turmeric, Lemon Grass, powdered Chilli
Soy Sauce or other various sauces such as Tabasco, Mustard or whatever else you can think of.
Then there is also mediteranian style spices such as: Rosemary, Basil, Thyme (both Thymus Vulgaris and Thymus Serpyllum, I don't know what the English names are so I used the latin ones). Point is, even if you are cutting, your food doesn't have to be bland, but can be a nice mixture of Indian/Asian and Mediteranian taste.
User avatar #18100 to #18099 - lolpandas (09/23/2014) [-]
Still looking for an answer to that brah, cutting foods are bland as fuck especially if you're going low carb. I use a slow-cooker for a lot of my cutting foods. Usually chicken but If I get tired of the taste I'll change seasonings (mustard, bbq, spicy, honey bbq, etc). Tilapia fish and broccoli. Big ass egg white omelets w/ sliced turkey and a little cheese. Tuna. Flank steak w/ fat trimmed off. Salmon sometimes but I hate cooking it.

On a lean bulk it's usually the same general foods but I add a lot of rice, sweet potatoes, and cuts of meat that aren't as lean. Portion size is the only big thing that changes.
#18098 - cptmctavish (09/22/2014) [-]
Fat-Fag here. Post experiences with low-carb-diet
Fat-Fag here. Post experiences with low-carb-diet
User avatar #18151 to #18098 - mathmanchris (09/23/2014) [-]
Hi, macro nutrients hardly matter if you want to lose fat, simple formula for you:
Calories burned < calories consumed: You gain fat
Calories burned > calories consumed: You 'lose' fat. TECHNICALLY you can't lose fat, fat cells never vanish, they just deplete

Try to maintain a healthy life style, eat good stuff (a lot of veggies, no white flour, little meat) and move your ass (exercise 3 hours (cardio and strengh) a week and don't sit for more than 60 minutes without walking 5 minutes in between).

Everything else will be your body's to do for you, remember: Your body loses weight constantly, this is normal and that's why we have build in mechanisms, like cravings for fat and sugar, hunger or 'lazyness', to stop it, your body tries to protect his reserves to survive. If you don't work against your body by eating too much crap (i.e. calorie dense stuff) it will lose weight.
User avatar #18188 to #18151 - cptmctavish (09/23/2014) [-]
Yeah I'm aware of that. I do track my calories via myfitness pal, i do 3 times a week fight sports (Krav Magar and boxing). Basically I Just dropped my carb level to 20%, Proteins 50% and Fat to 30%, is that still a bad way of eating? I mean basically i eat some veggies, fish and stuff I just reduced my carb level
User avatar #18191 to #18188 - mathmanchris (09/23/2014) [-]
As I said: macro nutrients (carbs, protein and fat) hardly matter, it's the amount of calories you consume. You can lose weight while eating 1500kcal of sugar or butter or whatever a day but this isn't healthy.
30% fat seems a lot because fat doesn't do good for your body, you need some (very tiny amounts) for some vitamins but fat from animal sources is usually unhealthy.
Protein has gained some reputation amoung bodybuilders because you need it 'to build' muscles, some people say that you need like a gramm per kilo bodyweight (whatever this is in non-metric) but this is nonsense. Your #1 source of protein should be poultry (fat free), eggs or shakes because those are not as dense in calories. A healthier choice would be legumes (beans and peas) or shakes from hemp (instead of whey). Do not overdo shakes though, if you noticed the smell in your gym it's from bodybuilders farting all the time, a side effect of too much protein shakes.
Carbohydrates, hated but misunderstood in my opinion. If you want to lose big amounts on bodyfat, there's no point to evade them, however if you have to walk to last few steps for your sixpack, you should watch them. The problem: Eating carbohydrats lets your cells hold more water (up to 4 liters /a gallon for a normal person) and you won't have that "dry" look bodybuilders try to obtain which is absolutly unhealthy by the way. Also really important for your brain as sugar (a carb) is #1 source for it.
Fibres: Basically everything your body can't use to gain energy from. If you eat fibres you will feel full but don't have all that much calories. Usually fruits and veggies contain lots of them.

TLDR Eat healthy, drink a lot water, work out regularly. You don't need fancy workouts or supplements.
User avatar #18193 to #18191 - cptmctavish (09/23/2014) [-]
okidoki, thank you very much!
User avatar #18194 to #18193 - mathmanchris (09/23/2014) [-]
You're welcome, good luck.
User avatar #18255 to #18194 - cptmctavish (09/24/2014) [-]
Oh I'm sorry actually i have one more question... you said that 30% fat seem to be pretty high, how much would you reccomend?
User avatar #18264 to #18255 - mathmanchris (09/24/2014) [-]

Let me doubt that you eat 30% of calories in fat anyway. That's ~800kcal from fat or 150g of pure butter or 300g of cheese every day. Just use as little as you can (and use fats from plants like nuts and seeds as they are rich in omega 3 fatty acids).
Fat isn't thaaat bad, fat is just more calorie dense than carbs or protein (9calories/g fat, 5kcal/g carbs and 4kcal/g protein).
User avatar #18265 to #18264 - cptmctavish (09/24/2014) [-]
You da real MVP.
Thanks for your help, now everything is cleared
User avatar #18195 to #18192 - mathmanchris (09/23/2014) [-]
Yup, 70% of what I eat are carbohydrates.
#18103 to #18098 - RandomMRTroll (09/23/2014) [-]
Hai yes, Lurkfag here, I'm on VDiet, Don't try, very bad, great results tho.

hate being fat kit so a year or two ago i started working out, pretty athletic but i have about 30lbs of fat laying on my tits and tummy, so i decided to get my abs out, i already lost close to 30lbs in past year, but im currently running 70/20/10 70%protein is allot. altho i don't take as much carbs as i do and it's mostly more like 85/10/5, but anyways, i gained 20lbs over summer, been on this diet 2 weeks, lost 13 of them, going back down to the low numbers, i've heard people loose 40lbs in 1 month with really low carb.
User avatar #18105 to #18103 - marinepenguin (09/23/2014) [-]
When you say v diet, do you mean the velocity diet?
#18382 to #18105 - RandomMRTroll (09/26/2014) [-]
Yes Sir. Sorry for late reply.
User avatar #18383 to #18382 - marinepenguin (09/26/2014) [-]
That diet takes a ton of willpower and determination. But it's a damn effective one.
#18388 to #18383 - RandomMRTroll (09/26/2014) [-]
It does, let me tell you how many times i tried to do it then failed, then tried again, i gained some weight and just started it again, dont buy site products to expensive go with other sources, it costs me $300 and it's 1 months worth of food, not bad, HMU if you wanna start with me
User avatar #18389 to #18388 - marinepenguin (09/26/2014) [-]
Well I've never had to diet down before. I was always a skinny fuck. Even if I gained some extra fat, I doubt I'd need a more extreme diet like that one. Good luck though!
#18391 to #18389 - RandomMRTroll (09/26/2014) [-]
haha alright bud , if you're skinny, are you looking to bulk or are you already snagging them gains?
User avatar #18393 to #18391 - marinepenguin (09/26/2014) [-]
I started off skinny, I've gained 50 pounds of muscle since then. I'm 6'3 and 193 now, so I'm decently sized.
#18395 to #18393 - RandomMRTroll (09/26/2014) [-]
Oh wow, you are great.
Sounds sexy asf, keep it up man.
User avatar #18399 to #18395 - marinepenguin (09/26/2014) [-]
Thanks, good luck to ya.
User avatar #18108 to #18105 - ehzio ONLINE (09/23/2014) [-]
Velociraptor Diet
User avatar #18109 to #18108 - marinepenguin (09/23/2014) [-]
Oh. I don't know that one. The velocity diet is literally the toughest diet I think I've ever seen done. You'll get shredded quick though, if you have the willpower.
#18111 to #18109 - ehzio ONLINE (09/23/2014) [-]
The Velociraptor Diet is the diet where you must eat meat on the rarest setting. The diet involves a series of complex cardiovascular movement and rapid assessment of any situation. The diet also consist of hunting for your food so you can get your cut.   
10/201.3 million to 145 million would do again
The Velociraptor Diet is the diet where you must eat meat on the rarest setting. The diet involves a series of complex cardiovascular movement and rapid assessment of any situation. The diet also consist of hunting for your food so you can get your cut.

10/201.3 million to 145 million would do again
User avatar #18112 to #18111 - marinepenguin (09/23/2014) [-]
Oh my... I'll get right on it then. I have no idea why I haven't been following this diet my whole life.
User avatar #18115 to #18112 - ehzio ONLINE (09/23/2014) [-]
btw what is the velocity diet...
User avatar #18117 to #18115 - marinepenguin (09/23/2014) [-]
Well this is weird. I actually can't find it. Or at least the watered down article versions. It's a hardcore diet that involves a lot of supplementation and meal planning though. I can't remember much else. Other then after I read about it, I thought to myself "holy shit".
User avatar #18113 to #18112 - ehzio ONLINE (09/23/2014) [-]
Dinosaurs are ripped, why not you?
User avatar #18126 to #18113 - lordketchup (09/23/2014) [-]
i don't want to become T-rex mode tho
#18096 - blondegrizzly (09/22/2014) [-]
Hey guys looking for some advice. Won't bore you w the details but I injured my back and had surgery on it about a month ago. What is a good way to strengthen my lower back without lifting over 5kg? I can go back to normal lifting again in mid november doc's orders.
#18167 to #18096 - anonexplains (09/23/2014) [-]
Honestly, if you have the money, go see a physical therapist. They specialize in things like this, especially recovery from injury/surgery. My only caution is that if you start it, stick with it for however long it takes. If you start physical therapy but don't finish the full regimen, you often never make as full of a recovery as you could.
User avatar #18214 to #18167 - methylgroup (09/24/2014) [-]
This. A thousand times this.

If you want to get back into it, take the proper steps to recover. If you try to jump back into it without post-op therapy, you'll fuck your back up horribly. Physical therapy is so worth it.
#18101 to #18096 - derpityhurr (09/23/2014) [-]
you can let your arms hang if having them crossed adds too much weight
User avatar #18102 to #18101 - derpityhurr (09/23/2014) [-]
but you should ask your doctor about what you should do to rehabilitate your muscles
User avatar #18094 - icangetyoumad (09/22/2014) [-]
I wanted to start weight lifting

any tips?
User avatar #18144 to #18094 - bobvonbobby (09/23/2014) [-]
Just start doing lifting. Gotta begin somewhere. Arms, Back, Legs, Chest.
User avatar #18097 to #18094 - winners (09/22/2014) [-]
depends on you goals for ur body
#18092 - unncommon (09/22/2014) [-]
Just got done writing a 4 paged essay about the benefits of functional strength training to make up for all the days that I've missed in Weightlifting to bring my 3.85 GPA up to a 4.0.
Idk how to post a link or else I would. Nothing that anyone who is into it wouldn't know really. Might be useful for someone who wants to become an athlete or create the program of one.
User avatar #18104 to #18092 - scoobydoobydo (09/23/2014) [-]
Shieeet it's fuzzy. Looks good though.
#18089 - scoobydoobydo (09/22/2014) [-]
Holy posts. What miracle happened that people started clicking the fitness board?
User avatar #18090 to #18089 - marinepenguin (09/22/2014) [-]
It's an exciting new era
#18079 - leobaloy (09/22/2014) [-]
Comment Picture
User avatar #18074 - marinepenguin (09/22/2014) [-]
Considering switching out back squats for front squats. I have real long legs and on back squats I have issues keeping my back upright like I should. Front squats would help me keep upright and straight, and not compromise my lower back like squats. Opinions or ideas?
#18168 to #18074 - anonexplains (09/23/2014) [-]
Man, I hate squats, but I do them 2x a week. Front squat one day, back squat the other. Then I finish my week with dead lifts. The biggest suggestion I can give you is lower your squat weight for now, and work on form.
User avatar #18169 to #18168 - marinepenguin (09/23/2014) [-]
That's what I decided to do. Started yesterday and I feel it today.
#18210 to #18169 - anonexplains (09/24/2014) [-]
Keep lifting bruh. Stick with it, and keep up your form. You've already done more by making a real effort than most people will ever do in their lives.
User avatar #18128 to #18074 - lordketchup (09/23/2014) [-]
Front squats work your core and glutes much worse, i'd day alternate between the two
User avatar #18078 to #18074 - thisismyhandle (09/22/2014) [-]
I personally think you should lower your squat weight and work on having proper form because back squats are great. I would tell you to do both front and back squats actually, but if you do decide to just do front squats anyways, you have to make sure to make up for the hamstring and glute work that is lost in that transition.
User avatar #18080 to #18078 - marinepenguin (09/22/2014) [-]
I've tried. I've gone down and came back up, but it's very difficult. I'm hesistant because of those reasons, but back squatting can be very very uncomfortable at times. Even if I'm just trying to do 225 for 5 reps. I may try to go down again and be real strict about it, but I think excellent front squats would do me more good then subpar back squats.
User avatar #18081 to #18080 - thisismyhandle (09/22/2014) [-]
Excellent front squats would help you more than subpar back squats, but that doesn't mean you should give up on back squats. Trust me, I've had to drop down as well, because I was at a point where my upper body would be almost parallel with the ground when I reached the bottom of the squat, and I would basically squat and then do a deadlift motion with the weight still on my shoulders.

You make 225 for 5 sound like child's play, but obviously it is an issue if you are struggling with it. If you can't be strict with that weight, you need to improve in some way, whether it be in strength (not even in your legs, but probably your back/core) and/or with flexibility. You can use front squats more than back squats in your routine for sure, but I wouldn't completely cut out back squats.
User avatar #18084 to #18081 - marinepenguin (09/22/2014) [-]
Thats pretty similar to what I do as well, all my weight is shifted forward. And I don't usually consider 225 a big weight for squats. I usually do 5x5 of it, but it's just that if I try to go any heavier, it's a struggle. (This would be helped if I had an actual power rack, I squat on an adjustable bench rack) If I go to the high school and squat in the power racks there 225 for 10 seems easy. But now I'm getting into equipment issues and not form issues.

Let's just say that I have the strength, but my form is less then lacking and can get really uncomfortable. I'll just try to take the weight down, build my form up, and the work my way back up.
#18093 to #18084 - baglesbites (09/22/2014) [-]
How's your shoulder mobility? I found that if my shoulders and chest are tight, my squats suffer because I cant get my back tight.
User avatar #18095 to #18093 - marinepenguin (09/22/2014) [-]
I haven't noticed any tightness. My bench and overhead press seem normal and I haven't had any issues. I'm just tall and I have long legs, and I've read articles where taller lifters built like that tend to have more trouble back squatting.
#18066 - lordketchup (09/22/2014) [-]
German Volume Training   
Yay or nay?   
Good or bad?
German Volume Training

Yay or nay?
Good or bad?
#18060 - anonexplains (09/22/2014) [-]
Yo, I've heard a myth that tanning booths/ sunbeds help muscle growth.
Is this true or no?

User avatar #18067 to #18060 - thisismyhandle (09/22/2014) [-]
I know that having darker skin can show off muscle definition more than lighter skin, which is why everybody at Mr. Olympia is either tanned or black (it's the same reason they cover themselves in oil). I've never heard of using tanning beds to actually help you grow more muscle.
User avatar #18065 to #18064 - marinepenguin (09/22/2014) [-]
Only article I could find. Never heard that before.
User avatar #18063 to #18060 - lordketchup (09/22/2014) [-]
sounds like broscience
User avatar #18062 to #18060 - unncommon (09/22/2014) [-]
Well, being in the sun activates vitamin D which is a key factor in the development of testosterone.
#18051 - europe (09/22/2014) [-]
Is napping for an hour or more before going to the gym a good or a bad idea?
User avatar #18055 to #18051 - marinepenguin (09/22/2014) [-]
You build more muscle when you are sleeping, and bodybuilders will actually implement "muscle naps" to increase gains. It really isn't necessary, but if you wanted to nap I'd do it after your workout and after your postworkout meal.
User avatar #18048 - marinepenguin (09/22/2014) [-]
This board is becoming more active and think that's pretty cool.
#18056 to #18048 - lordketchup (09/22/2014) [-]
Which is weird, since summer is over
#18045 - anonexplains (09/22/2014) [-]
Hey, I need help maintaining gains, I started lifting about 5 months ago and went from 167lbs to 190lbs, but I've noticed that I'm not gaining as rapidly as before.
I'm 6,4"
(I'm currently taking USN Hyperbolic Mass everyday, if it helps)

Any suggestions are much appreciated.
User avatar #18052 to #18045 - europe (09/22/2014) [-]
Cardio kills gains, eitherway
User avatar #18047 to #18045 - marinepenguin (09/22/2014) [-]
That's an insane gain for 5 months. You aren't going to sustain that, especially at your height. You just experienced your beginner gains, so expect your weight increases to slow down and you'll find that it becomes harder to progress. This is because you have gone from novice, to beginner.
#18049 to #18047 - anonexplains (09/22/2014) [-]
Cheers Man, Any tips for keeping the gains coming in though, I'm aiming for 210.
Extra Info:
Calories per day 2900ish
Protein a day 170g
BF% 12.6
Lifting every other day e.g. Monday. Wednesday, Friday, Sunday, Monday ect...
#18050 to #18049 - anonexplains (09/22/2014) [-]
Lifting every other day e.g. Monday. Wednesday, Friday, Sunday, TUESDAY, THURSDAY, SATURDAY ect..
User avatar #18053 to #18050 - marinepenguin (09/22/2014) [-]
As a fellow tall lifter (6'3) this article really helped me out. Basically just stick to the big compound lifts, continue to increase weight, and eat big, and you'll continue to grow. If what you are doing now split-wise works, then don't change it.
#18057 to #18054 - anonexplains (09/22/2014) [-]
You're like the AskJeeves.com of getting swole
I love you a little bit
No homo...
#18058 to #18057 - anonexplains (09/22/2014) [-]
...maybe a little homo.
User avatar #18059 to #18058 - marinepenguin (09/22/2014) [-]
Haha well I'm glad I could help. Good luck bro.
#18041 - lordketchup (09/22/2014) [-]
If you're trying to lose weight and/or cut, I can defintely recommend HIIT sprinting, it's much better than regular running and quicker to do aswell
If you're trying to lose weight and/or cut, I can defintely recommend HIIT sprinting, it's much better than regular running and quicker to do aswell
#18091 to #18041 - anonexplains (09/22/2014) [-]
go on
User avatar #18122 to #18091 - lordketchup (09/23/2014) [-]
that is all, anon
User avatar #18036 - rustlingthejimmys (09/22/2014) [-]
Does anyone have some advice for me for a full body workout without no weights.
I'm to poor to buy my own weights.
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