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im 5 11
so being around 175 i think will look good, im not looking to get super jacked or be a bodybuilder, just be toned and healthy
from starting at 128 if i reach my goal i think i will be very impressed with how i look, already just over 150 im getting a ton of complements.
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Don't be concerned about that, its not like its something that happens overnight. Train as hard as you can and eat as much good foods as possible and you will be closer to reaching your goals sooner than you think.Originally posted by civicrider
iim not looking to get super jacked or be a bodybuilder,
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yeah, i guess i got off to a really good start and now i am just looking to keep the ball rolling, i'll take your advise and up the food even more and we will see how it goesOriginally posted by Wildcat
Don't be concerned about that, its not like its something that happens overnight. Train as hard as you can and eat as much good foods as possible and you will be closer to reaching your goals sooner than you think.
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good news with my new program and upping the diet ive gotten 4 more pounds in two weeks
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Good, build off of that. Eat more, train harder, keep going.
Mr. Beyond
I switched to this program too a little over 3 weeks ago, and the gains are pretty insane (gains in terms of strength gains, not weight gains. I haven't stepped on a scale in close to 6 months so I have no idea if I've had weight gains). I plateaued for a while on most of my exercises, probably because I've been on the same program for like the past 6 months if not even longer, and I noticed huge gains when I switched even in the second week or the program and they haven't really tapered off much.
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Squats and body exercises will give your weight gains
Mentos: The Freshmaker!
Originally posted by Wildcat
meh, you need some clay if you want to build a sculpture.
write that down.
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How's your Program coming Zorro? Still on the first Phase or whatever it is?Originally posted by ZorroAMG
"The most merciful thing in the world, I think, is the inability of the human mind to correlate all its contents... some day the piecing together of dissociated knowledge will open up such terrifying vistas of reality, and of our frightful position therein, that we shall either go mad from the revelation or flee from the light into the peace and safety of a new Dark Age."
-H.P. Lovecraft
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I know for proper ZMA, the dosages are 450mg mag, 30mg zinc, and 10.5 B6. And these dosages are what the studies are done on also. But I was wondering if it really matters, or if the zinc is the only thing that actually matters.Originally posted by Darkane
http://forums.beyond.ca/st/218876/re...plementation-/
ZMA - Zinc-Magnesium Aspartate
Zinc and Mag are extremely important in Testosterone production AND function. It'll keep your system producing as much as it can naturally and keep the estrogen down. Also works well for relaxation and helps sleep.
Don't take it with calcium as calcium blocks the zinc absorption.
I ask this because I want to buy NOW ZMA which has slightly different dosages. http://www.bodybuilding.com/store/now/zma.html
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Everything looks ok and I agree with both Darkane and Wildcat about the food and sups.
Fish oil - how much are you taking and are you adding it into your cals? I think I have heard everything from 9gr to 30gr.. if you are working out hard I like the 20gr range.. but remember that is 180cals right there....
I personally look at 1.5gr/pro as a minimum. I would look to 2gr a day ensuring you are getting a min of 20-25% fat in your diet.. this is pretty standard for gaining mass while reducing fat... the rest of your cals coming from carbs..
I would personally use a carb cut off as I see you have potatoes as a last meal.. not something I would do or recommend unless you are very carb tolerant.
MOST IMPORTANT.. keep a friggin log to see what changes you make did what.. so that it is easier to figure out later... so many noobs & vets do not keep a log and I think it is imperative for both lifting and eating if you are serious.
Good luck man...
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High fat died for cutting fat? Friend of mine mentioned that so would you go 30% fat, 50% protein and 20% carb?
Regarding fish oil, at 30g a day one would go thru a container a week. Would anything under 3-4g/day be useless?
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If you're just taking omega-3's, I read that for ~160lb around 2grams of EPA + DHA is enough (note this differs from grams of fish oil in the whole cap.) The dosage ingredients you should be looking for is the EPA + DHA combination.
You could take more, and it wouldn't hurt. But I just read that 2grams is enough for all the positive effects of omega supplementation.
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"However, people who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures."
http://www.umm.edu/altmed/articles/omega-3-000316.htm
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Mostly we're after fish oil supplementation for the anabolic effects first than the health benefits.Originally posted by liquidboi69
If you're just taking omega-3's, I read that for ~160lb around 2grams of EPA + DHA is enough (note this differs from grams of fish oil in the whole cap.) The dosage ingredients you should be looking for is the EPA + DHA combination.
You could take more, and it wouldn't hurt. But I just read that 2grams is enough for all the positive effects of omega supplementation.
2g may help reduce chance of heart attack, lower cholesterol a bit etc. But the higher doses will make a difference with fat oxidation, anabolism etc.
Little thing on the ZMA, I guess the FDA is banning the form of B6 (Pyroxidine<sp>) They are claiming it a "drug" now and all companies selling ZMA with this compound can be charged for illegal drug trafficking. Good stuff eh? A compound naturally found in meat, eggs, fish.. Those motherfucking socialists.
EDIT: http://www.naturalnews.com/025606.html
Lol I just bought 7 bottles of ZMA from Trueprotein 2 weeks ago. Man I'm glad I did!
Last edited by Darkane; 02-28-2009 at 03:01 PM.
"The most merciful thing in the world, I think, is the inability of the human mind to correlate all its contents... some day the piecing together of dissociated knowledge will open up such terrifying vistas of reality, and of our frightful position therein, that we shall either go mad from the revelation or flee from the light into the peace and safety of a new Dark Age."
-H.P. Lovecraft
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Ya I read about that too. God damn FDA are nazi's.
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What a joke that is.. but they have not done it yet have they??? Wonder how fast Canada will be to follow.. I would assume it is still legal here?Originally posted by Darkane
Mostly we're after fish oil supplementation for the anabolic effects first than the health benefits.
2g may help reduce chance of heart attack, lower cholesterol a bit etc. But the higher doses will make a difference with fat oxidation, anabolism etc.
Little thing on the ZMA, I guess the FDA is banning the form of B6 (Pyroxidine<sp>They are claiming it a "drug" now and all companies selling ZMA with this compound can be charged for illegal drug trafficking. Good stuff eh? A compound naturally found in meat, eggs, fish.. Those motherfucking socialists.
EDIT: http://www.naturalnews.com/025606.html
Lol I just bought 7 bottles of ZMA from Trueprotein 2 weeks ago. Man I'm glad I did!
Pretty soon vitamin C will be a drug too... *sigh*
Registered User
right now i am not taking fish oil, there seems to be so many different ones and i an doing research to find out what one is the best to use.Originally posted by kutt3r
Everything looks ok and I agree with both Darkane and Wildcat about the food and sups.
Fish oil - how much are you taking and are you adding it into your cals? I think I have heard everything from 9gr to 30gr.. if you are working out hard I like the 20gr range.. but remember that is 180cals right there....
I personally look at 1.5gr/pro as a minimum. I would look to 2gr a day ensuring you are getting a min of 20-25% fat in your diet.. this is pretty standard for gaining mass while reducing fat... the rest of your cals coming from carbs..
I would personally use a carb cut off as I see you have potatoes as a last meal.. not something I would do or recommend unless you are very carb tolerant.
MOST IMPORTANT.. keep a friggin log to see what changes you make did what.. so that it is easier to figure out later... so many noobs & vets do not keep a log and I think it is imperative for both lifting and eating if you are serious.
Good luck man...
as far are protien goes i am constantly adding more into my diet, if i could get up to 200g a day i would be really happy, even where i am not its going very well. The potatoes were just an example of a mean i might have
like last night instead of potatoes o had brown rice.
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so with this power workout i am having troubles pushing myself with any leg related workout, squats and dead lifts are giving my knees troubles and i feel that it might be holding back my gains. I plan on adding fish oil and purple k creatine into my supplements and see if it helps.
Is there some other leg workout i could do with less stress on the knees?
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Use a box for the squats. The trick to knee health is to "sit back" in a squat.Originally posted by civicrider
so with this power workout i am having troubles pushing myself with any leg related workout, squats and dead lifts are giving my knees troubles and i feel that it might be holding back my gains. I plan on adding fish oil and purple k creatine into my supplements and see if it helps.
Is there some other leg workout i could do with less stress on the knees?
With a box under you it's easy. It teaches you form. Your shin should be perpendicular with the floor or close. A little forward lean is ok.
Most likely your posterior chain (hams, glutes) are to weak for a proper squat. No problems, use a box and try to "spread" the floor when you ascend. Your knees should not come inward.
18" should be 1" above parallel for you. That will prevent all knee issues.
EDIT: You can trust me on knee issues, I'm missing both my meniscus in both my knees. Basically my Patella (knee cap) rubs all day long
Even more reason for proper fish oil supplementation.
Last edited by Darkane; 03-23-2009 at 08:35 PM.
"The most merciful thing in the world, I think, is the inability of the human mind to correlate all its contents... some day the piecing together of dissociated knowledge will open up such terrifying vistas of reality, and of our frightful position therein, that we shall either go mad from the revelation or flee from the light into the peace and safety of a new Dark Age."
-H.P. Lovecraft
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