Strubes' and x2's Health and Fitness thread!

XXTankBeastXX said:
Well this thread will defiantly be a big help considering i'm over weight and am trying to work out a good diet and a good routine to start off with.

The one thing i lack probably the most is drive to actually continue when ever i start.
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totally agree...ill go on my own sometimes, but i dont like it and i dont push myself as hard. its nice going with people
 
Whoa, hello, I'm back. Totally tried finding this thread a lil while ago, but since the search engine here isn't that great, it was pretty hard.

So, anyone have any questions?
 
XXTankBeastXX said:
Well this thread will defiantly be a big help considering i'm over weight and am trying to work out a good diet and a good routine to start off with.

The one thing i lack probably the most is drive to actually continue when ever i start.
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Yea, finding a partner who shares the same goals would help a ton. The other advice I can give is to learn how to make a permanent change, not just a "diet". The reason so many people fail is they try to be too hardcore by giving up everything and eating like rabbits. We're not rabbits, we need our meat and bread and other real food! To start off, form a good plan for 3 solid meals a day. You want each meal to include a nice balance of good carbs, protein, and healthy fats. So for breakfast you could do something like 3 eggs, slice of lean meat, and some whole wheat toast with peanut butter on it. Now see, that's so much better than a bowl of salad and some yogurt huh? Look around on bodybuilding.com for articles and in the forums for more info on the diet plans, or you can ask me or Strubes for help also.
 
While I love a good workout partner, I also enjoy some days working out alone. If I can get the aerobics room to myself, the owner of the gym usually lets me shut the door, and bring in my own cd's to play on the huge sound system they have for that room. I turn the lights off, using only the lights from outside, and hammer away on the punching/kickboxing bags, as well as doing jump rope and ab routines.
 
What kind of workout do you guys do?Are you like power lifting or going just for cut?
 
Strubes said:
While I love a good workout partner, I also enjoy some days working out alone. If I can get the aerobics room to myself, the owner of the gym usually lets me shut the door, and bring in my own cd's to play on the huge sound system they have for that room. I turn the lights off, using only the lights from outside, and hammer away on the punching/kickboxing bags, as well as doing jump rope and ab routines.
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I always work out alone since I have a home gym, but sometimes a partner would be nice for those days I can't get myself going heh. I like that idea of just using the outside light, I might try that sometime.
 
http://www.freeworkoutguides.com/workoutguides/mariusz-pudzianowski039s-workout-0
 
MR.KAZ said:
What kind of workout do you guys do?Are you like power lifting or going just for cut?
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You know, I like to find a middle ground with that. I don't want to be huge like some power lifters. I just want to have a good amount of muscle mass and keep trim.

x2 said:
I always work out alone since I have a home gym, but sometimes a partner would be nice for those days I can't get myself going heh. I like that idea of just using the outside light, I might try that sometime.
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Yeah, having a home gym is great. I used to have one when I lived back with my parents, though I always made too much noise for their liking. :lol
 
Strubes said:
You know, I like to find a middle ground with that. I don't want to be huge like some power lifters. I just want to have a good amount of muscle mass and keep trim.

Yeah, having a home gym is great. I used to have one when I lived back with my parents, though I always made too much noise for their liking. :lol
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Too much grunting and yelling? :D
 
Strubes said:
Haha not so much that as the music being too loud and the weights bouncing off the ground. :lol
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Hahah yep. I grunt a lot when I am lifting heavy. Sometimes it's the only way I can get through a set.
 
x2 said:
Hahah yep. I grunt a lot when I am lifting heavy. Sometimes it's the only way I can get through a set.
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Definitely. I've actually picked up a lot of crazy tips lately that work. For example, did you know that if you stare at your dominant hand while doing bench press, you can lift up to 20% more than normal? Don't tilt your head, just your eyes. It's a mental booster. Crazy how it works.

Another one is with crunches. If you have trouble and your neck hurts after doing them (a sure sign you're not using proper technique), keep your tongue pressed to the roof of your mouth while doing them. This will help you align your body for crunches.
 
Wow I am gonna try that first tip tonight! I hardly ever do crunches anymore, though. What I do is "front squats" and they absolutely kill my abs along with working legs and back. So it just seems more efficient.
 
Strubes said:
Of course finding a way to utilize multiple muscle groups are always great as well. :)

Oh, and for anyone who doesn't have a ton of time to workout, or has a hard time fitting a 4-5 day schedule in your week, here's an AMAZING 3 day workout schedule brought to you by the man himself, Ryan Bader of UFC fame. :)

http://www.ufc.com/index.cfm?fa=news.detail&gid=77472
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Nice! That looks like a pretty intense regimen. I never used one of those physioballs but I'd like to get one. You ever use one Strubes?
 
x2 said:
Nice! That looks like a pretty intense regimen. I never used one of those physioballs but I'd like to get one. You ever use one Strubes?
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Yes, they're great! Especially for improving balance. It's hard to explain, but once you try it, you'll love it.
 
Currently on a mass gaining diet.

Monday, Wednesday, and Friday I do biceps, triceps, forearms, and abs
  • Bicep pullups
    Dips
    concentration curls
    tricep push
    21's (bicep)
    21's (tricep)
    incline curl
    tricep extension
    hammer curl
    overhead tricep extension
    barbell curl
    skullcrushers
    forearm curls (in and out)
    leg lifts (with dumbell)
    decline crunch (with a plate on my chest)
    bicycle crunch
    corckscrews
    planks
    cable crunch
    back extension
    3 miles (half mile warmup, jog one mile, run one mile, walk half mile cooldown)

Tuesday, Thursday, and Saturday I do chest, legs, back, and shoulders.
  • bench
    incline bench
    decline bench
    pec fly
    hack squat
    sqaut
    leg press
    lunges
    deadlift
    calf raise
    hamstring curl
    leg extension
    lat pulldown
    military press
    smith machine shoulder press
    seated cable row
    shrugs
    chainsaws
    bent over barbell row
    3 miles interval style (walk one lap, jog one lap, sprint one lap)
 
I wish i had a a work out buddy hell i wish i had friends in general i pretty much lost contact after school and even then our friendships were wearing thin if i had a work out buddy that would be perfect.
 
Very nice exercises Spartan. If you are looking for mass I'd focus barbell curls, squats, and deadlifts. Deadlifts and squats are major mass builders since they work pretty much every muscle you have. After that all you need to do is eat like a maniac and try to get enough sleep. I know you're a college kid and I am not sure how good of food you have access to, so I'd recommend supplementing with protein shakes if you are not already. The best brands as far as taste and cost go are, Gaspari Myofusion, Optimum Nutrition 100% Whey, and All The Whey Isolate. Pretty much any of those in chocolate is good and if you like strawberry the Myofusion Strawberry flavor is insane, it literally tastes like strawberry ice cream. Creatine mono is a cheap and effective supplement, too.
 
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