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User avatar #9619 - rufless (03/09/2013) [-]
So I play water polo every day for like 3 hrs:

I walk ~12 mins uphill until my shin muscles ache to get to practice
and every monday we swim 6.4 kilometres, and about 6 more until friday divided in the days (with exceptions etc)

I had bulked up to 80 kilograms but now I am toning (thanks to intensive cardio from walking uphill and mondays and whenever) and have toned so much that I am back to 76-78 kilograms. This is bad, because I've got to gain weight. I eat a healthy diet - I don't control my diet in the bodybuilder sense and I don't take supplementary nutrition (eg protein powders etc). HOW DO I BULK UP IF I GO TO POLO EVERY DAY? (I also go gym with team on tuesdays and sundays)
User avatar #9623 to #9619 - Soilwork (03/10/2013) [-]
To give you an example, professional sport player eat at least 6000 calories
User avatar #9622 to #9619 - Soilwork (03/10/2013) [-]
More calories than you burn with a shit ton of protein like 300+g
User avatar #9624 to #9622 - rufless (03/10/2013) [-]
okay but like, how do I get loads of protein without protein shakes?

are you saying I should eat more than I consume so that my body absorbs it?
I have no way of knowing but would it be safe to just load myself up after practice (eat till very full)? (I have a pretty strong metabolism, but i'm not bony or anything - request pic if it matters)

And does my occasional orange juice and banana after practice do anything to interfere with my food consumption?
User avatar #9625 to #9624 - Soilwork (03/10/2013) [-]
To gain weight along with muscle, yes, your body needs more than it consumes to gain weight. You'd want to have at least 500 calories per meal at 6 times a day. After practice you'll want to have a meal with protein, carbs, and greens (same with each meal) since that is the time when your body will absorb the most since it is when it is burning the most calories. Eat until you're full is what you'll want to gain weight.
EAT LEAN AND CLEAN. No junk food or fatty foods at all period. unless you want more fat instead of muscle.
To be able to eat more you'll have to push yourself, it'll be tough but that is what is needed to build size especially with your high calorie burning work.
Another tip, try to eat as little to zero carbs a few hours before you go to sleep since those will sit there and turn to fat.
I can't take supplements since they fuck with my epilepsy so I like to buy whole cooked chickens. They have around 250-350 grams of protein depending on size. Make lean meats like chicken and fish your best friend.
Juices are typically empty calories so try to stick with milk and water.
You can check around bodybuilding.com for literally hundreds of diet plans.
#9614 - innocentillusions (03/09/2013) [-]
Okay, here's my situation, I am a 6'3, 135 pound 16 year old, who may or may not have a slight case of marfan syndrome, my arms are thin and long, but I would say the muscle I have worked on is well toned, I work out some (less than I should) and I deal with fatigue quite often. HOW CAN I CHANGE THIS FOR THE BETTER?
#9602 - CIS White Male (03/08/2013) [-]

#9601 - aiming (03/08/2013) [-]
ok, so i've lost 10 kg in like 3-4 monts by only eating the right food.
i'm planning to join the army, and i need to get in shape before that. anyone who has nice training program?
User avatar #9603 to #9601 - mihail (03/08/2013) [-]
A nice program must contain the following exercises distributed in 2-3 workouts a week

-squats -deadlifts
-pull-ups ( wide grip, reverse grip, close grip) -push-ups
-bench press -militray press
-dips -hanging leg raises
-plank -yoga ball crunches
-prayer -cardio ( running, jumping a rope, boxing etc)

I'll give you a sample workout plan that you can do 2 times a week and will see great results!
Day 1:
- Squats 5 sets 6-12 reps/set
- Deadlifts 4 sets 6-12 reps/set - Wide grip pull-ups 4 sets to failure
- Reverse grip pull-ups 4 sets to failure - Hanging leg raises 4 sets to failure
- Plank 3 sets to failure - Light jogging ( 10km/h) for 10-15 minutes.
Day 2:
- Bench press 5x6-12
- Dips 4xfailure - Military press 4x6-12
- Push-ups 3xfailure - Yoga ball crunches 3xfailure
- Prayer 3xfailure - Cardio ( 10km/h for 10-15 minutes).
Do these 2 workouts with 1-2 days of rest between them and you'll see great results in the strength department and overall conditioning, plus you'll gain a nice bit of muscle and a nice, balanced body.
#9612 to #9603 - aiming (03/09/2013) [-]
damn, these seems awesome! i can't thank you enough! i'll set a plan on which days i'll do the program!
User avatar #9638 to #9612 - mihail (03/11/2013) [-]
Happy to hear that, but just remember, they're all heavy exercises, involving your CNS as much as an exercise can, so take the rest needed, even though it might be more than a day or two. Slow and steady progress is better than no progress ( due to overtraining or injury)!
#9640 to #9638 - aiming (03/11/2013) [-]
thanks for the tip, man :D i'll remember that
User avatar #9648 to #9640 - nevergetsdubs (03/12/2013) [-]
US Navy-bro here, telling you that you need to add a 3 rd day to that workout where you just run your ass off all day, all military bootcamps are 40% running
User avatar #9600 - mrhumperdoodle (03/08/2013) [-]
Ok, I'm trying to convince my brother that eating sugar and other shit like that will give him bad results as he's trying to gain muscle. Can someone help me prove him wrong?
User avatar #9604 to #9600 - mihail (03/08/2013) [-]
You can go with telling him that sugar ( glucose) increases insulin levels in the body and insulin is a catabolic hormone, meaning it brings destruction to the muscle fiber as it is used to promote work. The basic principle of muscle building is actually tearing the muscles apart during training, which is a catabolic process, and rebuilding them while sleeping under the anabolic effects of testosterone, HGH ( human growth hormone) etc. What sugar does is disrupt the natural steroid homeostasis in the organism and bring more than needed catabolic effects on the muscle tissues overall, preventing them from recovering to their full potential. Less sugar, more fruit. Tell him that.
User avatar #9610 to #9604 - lolpandas (03/09/2013) [-]
But insulin is an anabolic hormone...
User avatar #9607 to #9604 - mrhumperdoodle (03/08/2013) [-]
Thank you!
#9598 - felinescrotum **User deleted account** has deleted their comment [-]
User avatar #9605 to #9597 - mihail (03/08/2013) [-]
" Everybody, SHUT THE FUCK UP!"

User avatar #9596 - domkooo (03/05/2013) [-]
I'm looking for some good stomach work outs.
User avatar #9593 - churrundo (03/05/2013) [-]
I started Insanity today. Is there a way to not wake up sore tomorrow?
User avatar #9595 to #9593 - Soilwork (03/05/2013) [-]
not do it lol or go very lightly
when i started p90x i was really sore
User avatar #9587 - maddboiy (03/04/2013) [-]
anyone got any advice on how to gain abs and muscles in a month?
im fairly in shape at the moment but im looking to beef up a bit more
i currently do 50 pushups, 50 situps and 7k cross training 4 days a week
User avatar #9589 to #9587 - mexicanfood (03/05/2013) [-]
you're not going anywhere with that routine and expect to gain like a pound of muscle in a month max.

I would suggest weightlifting
User avatar #9581 - mexicanfood (03/04/2013) [-]
Who here plays a sport currently?
Swam for 6 years competitively, Swam 4 years in high school
Played water polo 4 years in high school
play water polo in college now

Also a reminder to do your deadlifts when doing back day
User avatar #9591 to #9581 - teoberry (03/05/2013) [-]
Basketball ended on saturday, lacrosse starts on saturday. That's really it, I played rugby one year but that was crap.
User avatar #9590 to #9581 - marinepenguin (03/05/2013) [-]
Football all four years of high school, 5 years total. Basketball for as long as I can remember. I'm currently in track my senior year, this is my second year. Before High School I played as many sports as possible.

Even though I work out regularly and eat all the time I'm still extremely lean, and am struggling to gain weight.
User avatar #9588 to #9581 - thesilentghost **User deleted account** (03/05/2013) [-]
Bull riding since 7th grade
Boxing since 9th grade
Cross Country since fall semester junior year in college
User avatar #9583 to #9581 - prinz (03/04/2013) [-]
Football for 15 years, judo for 13 and 2 years of boxing, quit everything when I moved to a little shit town to go to school though.
User avatar #9580 - philliyoMLB (03/04/2013) [-]
Alright fj, my football coach just told me he wants me to start working for Varsity QB, now I have always been a speedy little slot receiver, but seeing with my strong and accurate arm from baseball season, he wants me working for QB, I have conditioning in I just need some help filling some more workouts in my agenda for getting bigger like QB big, I can only use weights on tuesday and thursday due to time constraints, so can someone please help me figure out some good workouts without using actual weightbars, I do have dumbells and a bench and a pull up bar, I just can't use weight plates too often until the summer here is my schdule so far.

Monday Tuesday Wednesday Thursday Friday
Plank Front-Squat
Overhead squat Push-ups Incline (dumbbell) Bench
Slow bike Leg Curls Pull ups flies
Crunches Hang Cleans
Power cleans Dips Head Bangers
Reverse Ceunches squat bench-press
Russian twist Step-ups push press
User avatar #9606 to #9580 - mihail (03/08/2013) [-]
What do you seek help with? Bodyweight training or weight training? I had a hard time understanding.
User avatar #9608 to #9606 - philliyoMLB (03/08/2013) [-]
Well, I want to get heavier than my light Slotback weight, so I guess heavier all around but I need to lift weights.
User avatar #9609 to #9608 - mihail (03/08/2013) [-]
Well, I think you're on the right track, considering the exercises you've picked. A tip I'll give you - count on front squats more than normal squats, as front squats can show you if you have any imbalances in the core of your body ( abs, lower back, hams, quads). You've probably already seen that you can front squat, for example 300 pounds, but do a normal squat with 330+ pounds, right? You get the point.

Another tip - train HEAVY. As heavy as you can for as many reps as you can. Set big goals which may take you more than a year, 3 or 6 years to reach, but have such goals. Such as " I'm gonna increase my bench/squat/deadlift with 100 pounds in a given period of time" and work for it, make it your midnight dream. Heavier weights equal more muscle fiber being recruited for work, resulting in more growth.

Next tip - you know that your body possesses catabolic and anabolic hormones. Thing is, you must know how to get them intact to work as a natural steroid pool for you to grow as much as you can. What that means is you must train in the morning, starved or not, cause in the morning your catabolic hormones - insulin, epinephrine, norepinephrine etc. are at their peaks and you'll get the most out of a workout. Then eat, do your thing during the day and go to bed at 10-11 PM. Your anabolic hormones - test, HGH etc. are at their peaks at night and you grow the most while sleeping and your body wants to keep a good balance between catabolic and anabolic hormones, meaning the more catabolic action you take in the morning will result in the more anabolic growth at night. You get it?

Next tip - eating. Don't jump and eat all the stuff you see. Try to keep your diet at 2.0-2.2 grams of protein per kg of bodyweight. Eat a lot, be at 500-1000 calories surplus, but don't go overboard with junk food. You know you aren't doing yourself a favor in that way.

That's a bit of what I can offer on overall approach to getting big. If you want more info, just ask!
User avatar #9611 to #9609 - philliyoMLB (03/09/2013) [-]
Alright thanks, man that eating diet really helped me out. Especially the working out in the morning, I had no idea about that.
User avatar #9577 - OzzyFromHell (03/03/2013) [-]
alright so I wanna lose weight, gain muscle, and build confidence. What's a good martial art that would help me achieve it?
User avatar #9613 to #9577 - skyryth (03/09/2013) [-]
MMA, Brazilian Jiujitsu, Boxing, or kickboxing.
User avatar #9592 to #9577 - churrundo (03/05/2013) [-]
#9573 - marinepenguin (03/01/2013) [-]
Sup fitness. I've lifted weights here and there since 8th grade, I'm a Senior now and I've been seriously working out for about a year. The past two months because of personal problems and a sudden large amount of motivation I have worked out as much as my free time allows me (5-6 days a week for an hour or two). I was just wondering how you think I have been doing? I'm flexing a bit in these pictures. But I'm 6'2, and about 155. I haven't been able to put on a huge amount of weight, but I still keep improving in all my lifts. Does anyone recommend anything if not everything is exactly even or whatever you can find. (And yes I know I have a bowl in my chest)
User avatar #9584 to #9573 - prinz (03/04/2013) [-]
Since you're already aware that you should put on some weight, my advice is to keep doing what you're doing but don't over train your body, it will only slow down your muscle gains, in some cases even have a negative effect.
User avatar #9586 to #9584 - marinepenguin (03/04/2013) [-]
I did some more research, and I'm in the extremely lean category, so I'm not dangerously skinny. But yes, I'm putting myself through a better eating program soon. And thanks for the advice, I appreciate it.
#9578 to #9573 - CIS White Male (03/03/2013) [-]
I'm 5'7 145 sitting around 8 percent bodyfat and i consider myself skinny... You need to eat, go for 4000 kcal a day at least, you don't look like the type who puts fat on easily. And get on a good program. You should check out bodybuildingdotcom's forums.
User avatar #9579 to #9578 - marinepenguin (03/03/2013) [-]
I'll check it out, I eat around 6 times a day. And I try to make it good stuff, with a lot of meat and protein. But I have never been able to gain very much weight at all. Before these past few months I was 6'1 145 lbs, so I was even worse. Thanks for the input anyways.
#9576 to #9574 - marinepenguin (03/02/2013) [-]
Forgot the third one.
#9572 - electricsheep **User deleted account** has deleted their comment [-]
User avatar #9568 - lolpandas (02/28/2013) [-]
ITT: Dummbells vs Barbells
User avatar #9585 to #9568 - prinz (03/04/2013) [-]
User avatar #9582 to #9568 - zzonked (03/04/2013) [-]
Dumbbells for me, greater range of motion.
User avatar #9571 to #9568 - shrike (02/28/2013) [-]
#9567 - CIS White Male (02/28/2013) [-]
do u even lift
User avatar #9566 - airguitar (02/28/2013) [-]
Weightlifting Myths, definitely worth a read:

User avatar #9563 - dir (02/28/2013) [-]
Its weird that i have a bulky body structure but im pretty weak
User avatar #9564 to #9563 - airguitar (02/28/2013) [-]
You probably have the potential to still be stronger than someone with a smaller body structure.
User avatar #9551 - jizzmonster (02/27/2013) [-]
Why am I a little fucking pussy?

5' 10'', I weigh 170 LBS, can bench 215 but I can barely squat 215. I'm fast and can grab a basketball rim with both hands but should I be able to squat more than that?
User avatar #9561 to #9551 - teoberry (02/28/2013) [-]
You're not really. You're my height and you can grab a rim, which is really good, you can bench a whole lot more than me. I'm sure you're good for squats, even if you're not, you're not a pussy.
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