Forum adverts like this one are shown to any user who is not logged in. Join us by filling out a tiny 3 field form and you will get your own, free, dakka user account which gives a good range of benefits to you: No adverts like this in the forums anymore. Times and dates in your local timezone. Full tracking of what you have read so you can skip to your first unread post, easily see what has changed since you last logged in, and easily see what is new at a glance. Email notifications for threads you want to watch closely. Being a part of the oldest wargaming community on the net. If you are already a member then feel free to login now.

Got any connections (players or coaches) for your highschool football or wrestling teams? If so ask to use thier gym/weights while home.

Do your folks have a fireplace? Get your dad to have a couple of cords of wood delivered and offer to split it and stack it for him. That will keep you in shape.

Do your folks live near a fire station? Go visit them, explain what you are doing and ask if you can use thier weights, maybe in turn for volunteering to help clean up around the station a little.

As for eating, explain to your folks what is up, offer to do the grocery shopping and meal cooking for a few meals a week and ensure you load up on what you want/need.

Jake

CptJake wrote:Got any connections (players or coaches) for your highschool football or wrestling teams? If so ask to use thier gym/weights while home.

This is one thing I considered; going to my school's gym. Only thing is that it's 15 minutes away or so. Otherwise it'd be perfect.

Do your folks have a fireplace? Get your dad to have a couple of cords of wood delivered and offer to split it and stack it for him. That will keep you in shape.

Do your folks live near a fire station? Go visit them, explain what you are doing and ask if you can use thier weights, maybe in turn for volunteering to help clean up around the station a little.

We do have a fireplace and that's a good idea. Also we live sort of near a fire station and that is another good idea.

As for eating, explain to your folks what is up, offer to do the grocery shopping and meal cooking for a few meals a week and ensure you load up on what you want/need.

Jake

Awesome, thanks dude. You've been a really good help and I'd like to thank you for all of the suggestions. I know that they're going to serve me well for the 30+ days that I'm going to be back home! (My winter break is December 10-January 17!)

-Sean

Well, another week, another update. looking at my first pictures I've posted, I've gotten a lot more toned. Not too much more muscle mass though.

I've also run out of protein supplements so I'm fethed sideways on that. Ah well, I only have another 2 weeks of school.

My latest pictures
http://www.flickr.com/photos/54848130@N07/sets/72157625440726814/

You also get to see my hair grow. : P

What is your diet Vlad?

Stormrider wrote:What is your diet Vlad?

It's funny that you ask that; I've gained at least 16 pounds since I've started college! Not all of it is muscle, some of it is fat sadly enough.

Breakfast:
Monday, Wednesday, Friday I have oatmeal and occasionally a bagel if the oatmeal doesn't fill me up.
Tuesday and Thursday I have breakfast tacos. Eggs and potatoes.
Saturday and Sunday I have eggs, potatoes, and most of the time I have pancakes or a biscuit.

For my upper body workout days, which are Tues-Thurs-Sat, I have eggs and potatoes for breakfast, steak quesadillas or tacos for lunch, and then a turkey burger for dinner.

For Mon-Weds-Fri-Sun, I will have something random for lunch (most of the time something with beef, turkey, or chicken) and then the same thing for dinner. As long as it has a protein-rich meat in it, I'm good. My school cafeteria has pretty healthy food most of the time so that's a plus.

Every day, about 3 hours after dinner I'll have a protein bar.

Hope that helps! (At the same time, if anyone has suggestions for what to change, please let me know)

Vladsimpaler wrote:

Stormrider wrote:What is your diet Vlad?

It's funny that you ask that; I've gained at least 16 pounds since I've started college! Not all of it is muscle, some of it is fat sadly enough.

Breakfast:
Monday, Wednesday, Friday I have oatmeal and occasionally a bagel if the oatmeal doesn't fill me up.
Tuesday and Thursday I have breakfast tacos. Eggs and potatoes.
Saturday and Sunday I have eggs, potatoes, and most of the time I have pancakes or a biscuit.

For my upper body workout days, which are Tues-Thurs-Sat, I have eggs and potatoes for breakfast, steak quesadillas or tacos for lunch, and then a turkey burger for dinner.

For Mon-Weds-Fri-Sun, I will have something random for lunch (most of the time something with beef, turkey, or chicken) and then the same thing for dinner. As long as it has a protein-rich meat in it, I'm good. My school cafeteria has pretty healthy food most of the time so that's a plus.

Every day, about 3 hours after dinner I'll have a protein bar.

Hope that helps! (At the same time, if anyone has suggestions for what to change, please let me know)

After seeing that you have a protein bar so late, I would suggest having that bar right after you work out. 30 minutes after any strenuous exercise is the body's optimum time to process protein. Any later and it's a butt load of complex sugars and carbs for your body to breakdown while your juices aren't flowing.

Are you seeking to add mass, raw strength or looking for definition? This will have a determinaing factor on a lot of things.


Automatically Appended Next Post:
Please tell me you played "Lonliness Of The Long Distance Runner" while you were on your 5k.

Stormrider wrote:

After seeing that you have a protein bar so late, I would suggest having that bar right after you work out. 30 minutes after any strenuous exercise is the body's optimum time to process protein. Any later and it's a butt load of complex sugars and carbs for your body to breakdown while your juices aren't flowing.

Ok, cause I just figured that it would be good to have something for when I get hungry after dinner. (Which I do)

Are you seeking to add mass, raw strength or looking for definition? This will have a determinaing factor on a lot of things.

I want to add mass currently. Later I figure I will want to go for definition. Currently I'm not gaining a ton of mass so I'm not too sure where to go from here.

Automatically Appended Next Post:
Please tell me you played "Lonliness Of The Long Distance Runner" while you were on your 5k.

Hahahaha nooo, I didn't. I haven't even heard of this song before.

Well it's a classic tune from Maiden's "Somewhere In Time" Album

Mass will come with copious amounts of food, preferably lean steak. Pasta is also good for the 24hr ATP boost to your muscles.


As for hunger after dinner, I would not to eat something sugary after about 7-8pm, your body doesn't metabloize it while you are sleeping, so it becomes fat. I am trying to think of something fairly "neutral" to have as a stomach filler later at night without the bad sugars. Hmmm

Stormrider wrote:Well it's a classic tune from Maiden's "Somewhere In Time" Album

Mass will come with copious amounts of food, preferably lean steak. Pasta is also good for the 24hr ATP boost to your muscles.

To be fair I have gained like 16 pounds since I've gone off to college and I'm not fat so I've been doing SOMETHING right!

As for hunger after dinner, I would not to eat something sugary after about 7-8pm, your body doesn't metabloize it while you are sleeping, so it becomes fat. I am trying to think of something fairly "neutral" to have as a stomach filler later at night without the bad sugars. Hmmm

Probably some fruit would work well. The reason for protein bars was that they had another source of a lot of protein so I jumped on those! Of course that being said I feel like my stomach has been getting a little flabby lately so that's certainly something to consider.

Congrats on the effort man. Looks like you have a good start, body weight exercises and weights. Diet is not bad, try more fish (tuna from a can even), taken within an hour after working out. To help build muscle you should be eating daily about 1 gram of protein for every 2 pounds you weigh (roughly, everyone is different). Protein bars are ok, however they work better if your diet is already optimized. If trying to gain mass and strength, calories are your friend, do not worry about body fat. You need excess calories when building muscle, you cannot do this on a deficit. When you bulk then cut you inevitably lose some muscle and strength, it is better to stay within a range than to constantly do that to your body. You seem thin at 8%, healthy men are usually between 8 and 12% body fat anyways. And I am sure you have heard, do not use BMI for a measuring stick, when I was firefighting I was 5'10" 190, running 1-3miles at 6-8 minutes each, and my BMI said 27 (overweight). Bottom line, set goals that are not weight oriented (unless it is to lift a certain weight!).

Keep up the good work.

Thanks for the support and advice J-Roc77, everything you've suggested I will do my best to put into practice! : )

And I must say, woah, my arms are SORE!

I changed up my upper body "pull" exercises yesterday. I still plan to continue doing isometrics however it was suggested to me by a friend that I ditch the machines for a while and go do free-weights, which was a great idea because dang, I woke up to-day and my arms were actually pretty sore. That's good, I haven't had a really sore feeling in my arms for a while.

Tomorrow is "push" day, so that's chest, triceps and shoulders and a little bit of biceps. Which is good 'cause I don't know if my biceps are still gonna be sore tomorrow!

As for a late-night snack, I've transitioned to trail mix. It's pretty good and though not as filling it's a lot more healthy. Alternatively I go for some beef jerky or perhaps a peanut butter sandwich.

I'm still getting things figured out and I'm loving the process. It's a little dizzying at first; changing up all the exercises but it's a sign that I was too comfortable with what I was formerly doing. Anyway, I'm gonna peace out. It's almost midnight here and I have class at 9:30. Gotta be well-rested for my workout tomorrow! : )

As per always, this weekend I will be posting progress pictures. Hopefully this time I'll have a haircut.

Take it easy guys.

P.S. Some good news, looks like I'll be getting a quick 1 month gym membership as a Christmas present. Probably the best present I've ever received! : )
Use some Christmas money to pick up some Cytogainer and I'll be good!

Salutations everyone, we are now in December! Very exciting. : )
Especially since I am going back home in 4 days. Yep, 4 days. I started school on August 23rd and man has time flown.

Anyway, onto the important stuff: pictures: http://www.flickr.com/photos/54848130@N07/sets/72157625413597485/

Once again, my arms are sore from doing "negatives", which is where you let the weight down very slowly and it's a weight that is a bit heavier than you normally use. Wowie, it was good. My abs are pretty sore as well from doing a pretty intense ab workout. These current set of pictures show that my 6 pack is coming in slowly but surely, even after Thanksgiving. : )

OK Vlad, I can't have you beating me up on the table AND in real life! Next semester we are getting ripped out of our minds! The gym at college where I live is DOWNSTAIRS and I have seriously been neglecting it. Email me your workout so I can check it out Also, because I am more of a 'get in shape by doing things' kinda guy, I think I will be looking around Boston for a new MMA gym that isn't going to break my wallet... which is hard bc cities are expensive! It sucks to see that my four years of high school wrestling have pretty much been erased in a few months of summer and school. So here we go, back to the gym... sigh... all my wrestling injuries groan when I work out lol. Gonna have to take it slow.

Also, because I am a film nerd I may start to try the 300 workout. It's in Men's Health and it looks fast and BRUTAL. We will start off slow.

What I try and do at school thus far was just maintain my weight as best I can. So i'd run 2 miles (in about 16 mins) strectch like crazy, do 60-100 suit case crunches or situps and then do roughly 50 pushups. Also, if I didn't have anything better to do (HW, projects etc) I'd shadow box in the mirrors there. I'd get all sorts of funny looks form people but w/e. What are they gonna do? Fight me? LOL.

Yknow... let's turn this into a contest... whoever has a better body wins of course you have a huge head start haha. I'll arm wrestle you for first turn or something next time we play haha

-VardenV2

Pretty inspiring stuff really, I really need to pay more attention to my body and do more exercise.

VardenV2 wrote:OK Vlad, I can't have you beating me up on the table AND in real life! Next semester we are getting ripped out of our minds! The gym at college where I live is DOWNSTAIRS and I have seriously been neglecting it. Email me your workout so I can check it out Also, because I am more of a 'get in shape by doing things' kinda guy, I think I will be looking around Boston for a new MMA gym that isn't going to break my wallet... which is hard bc cities are expensive! It sucks to see that my four years of high school wrestling have pretty much been erased in a few months of summer and school. So here we go, back to the gym... sigh... all my wrestling injuries groan when I work out lol. Gonna have to take it slow.

Well I will email you the isometric stuff I did. It's better than dynamic workouts for people who have injuries, cause you're just placing the strain on one part.

Also, because I am a film nerd I may start to try the 300 workout. It's in Men's Health and it looks fast and BRUTAL. We will start off slow.

What I try and do at school thus far was just maintain my weight as best I can. So i'd run 2 miles (in about 16 mins) strectch like crazy, do 60-100 suit case crunches or situps and then do roughly 50 pushups. Also, if I didn't have anything better to do (HW, projects etc) I'd shadow box in the mirrors there. I'd get all sorts of funny looks form people but w/e. What are they gonna do? Fight me? LOL.

Yknow... let's turn this into a contest... whoever has a better body wins of course you have a huge head start haha. I'll arm wrestle you for first turn or something next time we play haha

-VardenV2

Fo sho about the arm wrestling, that sounds like a good idea.

How about better body by the end of June? I'd put like 25 bucks on the line to beat you. Winner take all? Could probably put Alex in on this too so that the winner walks away with a cool $75.

By the way:
I've changed my workout a bunch again. Mostly dynamic with some isometric. I go to a 24 hour fitness that's like a 5 minute drive so that's nice. Was a birthday present from my mom. : )
That and 3 sessions of a personal trainer. Talk about a sweet Christmas present! I love it so far. Much better than the weights in my house, haha!

Will be getting pictures up soon. : )
I've been eating really well considering that my family doesn't eat all that healthy. I've gone down to 155 though. So we'll see.

Vladsimpaler wrote:Well, I ran the 5k to-day.

It started at 8:30 AM. So what was I doing the night before? Partying until 3 AM and eating Whataburger 20 minutes before I went to bed, that's what. ; )

That being said, it took me about 39-40 minutes to run the 5k. This is coming from someone who pretty much never runs. It really wasn't all that bad, but of course I was pushed on by a generous helping of Iron Maiden and Bolt Thrower from my iPod.....................

-Vlad

That's pretty good,i'm 14 120 lbs and it takes me 35 minutes to run a 5k.
but the 5k i do is a marine race through rivers and thick mud...

Check your PMs mate, although you may want to share the tip here for all budding builders .

5ks not bad, but start running on a treadmill if possible, it helps you gain a constant rhythm. Then progress. I wasn't (and still aren't) much of a runner, but before the Christmas hols (since them I've done no cardio, with icy/snowy roads and the gym all the way in town, requiring buses, which are delayed/infrequent) I started running as my cardio, rather than cycling on a stationary bike as before. I generally run about half an hour, and have upped the speed or gradient to taste. Did run a quarter marathon on treadmill one weekend for the hell of it (10.4 kilometres) and that was in about 52 mins, so if you push yourself (although treadmill is easier than running outdoors), its not too hard to make. Usual routine is half an hour, 6.5k for me.

Not being a runner you've got to build it up in small increments, working on gait, timing yourself, and so on. Decent shoes are a must, to prevent injury. Check out the stuff about on the website I linked you though, it's got good tips.

At the moment I'm up s*** creek though, eating badly, no cardio, no weights. I need to sort it out, but it's hard sorting out a support network to maintain motivation. Grr. When I get back to school there's a gym there so it'll be easier.

Hope some of that ramble was useful mate

What's up guys?

Figured I'd post my newest set of photos, since I didn't have an opportunity to over the break.
http://www.flickr.com/photos/54848130@N07/sets/72157625863347014/

I made some small gains, which is good. : )

I've also started to ease into running via Ultimate Frisbee, which I am also getting better at! Scored a touchdown today. : )

Anyway, I wanted to post my goals for this year:

1. Reach 180 pounds as healthily as I can
2. Body Fat content of 8% or less

Those are my two goals for the end of this year. I know I can do it because I am already around 160 and my body fat content is pretty low as well. : )

SO! Those are my two goals. Any thoughts? Oh yeah, I am gonna be totally cut and ripped at the end of this year, but I'm working towards July, where I am going to Comic-Con and I'm going to be Captain Planet. So I'm gonna have to bare a good amount of skin ( ) and I want to look good while doing so. Plus there's lots of hot girls there, soooo you can see where I'm going with this.

Take it easy guys.

-Sean

P.S. Thanks again for the advice YoungJohn, it's been helping a lot.

P.P.S. I've started to take fish oil and a fat burner. So far, so good!

P.P.P.S. I'm possibly going to join ROTC. If anyone could give me the pros and cons of doing so, please let me know of your experience. I want to do something military, like my grandfather did (though he was Air Force) and this seems like a great opportunity.

egor71 wrote:Eat dude, eat!
You need the right diet.

This especially. Lots of good home cooked meals. Vegetables and red meat.

Oh, for tone I'd say do Cross-fit. A lot of the guys in my unit like this workout plan because it works mainly the core (Core is mainly abs and lower back). Pretty fun workout too. Look up some cross-fit routines.

I would suggest Seal- Fit, but some of the exercise days require body armor, and I don't know too many civilians who own body armor...

I've been through Army ROTC, been and Army ROTC instructor at UTEP, and one of my sons is on an Army ROTC scholarship.

PM or email me with what you want to know and I'll either get you answers or point you to someone who can.

Hooah.

Jake

CptJake wrote:I've been through Army ROTC, been and Army ROTC instructor at UTEP, and one of my sons is on an Army ROTC scholarship.

PM or email me with what you want to know and I'll either get you answers or point you to someone who can.

Hooah.

Jake

Hey Jake, after putting some thought into it I've chosen not to go with ROTC. The big problem is the way my classes are (they're all really early and I wouldn't be able to do ROTC and classes) , and I don't have transportation to the campus where it is at.

Anyway, tomorrow is gonna be sweet. And you may ask, "Why Sean, is tomorrow gonna be sweet?"
I'll tell you why. I'm starting a new workout program. It's a 12 week program, and a guy that I know who was on it gained like 14-15 pounds of muscle on it. It's called Tri-Phase. A link to it here: http://www.bodybuilding.com/fun/beast48.htm

This is perfect, because my goal at the end of the year is to weigh 190 (yes, I upped it from 180), and as I weigh around 160 right now, I'll be at least halfway on my goal. I predict that I'll gain around 18-20 pounds just on this program as I plan on eating a ton more this semester. : )

That's that. Thanks a ton for everyone who's been reading and for all the suggestions, which have all been really great.

-Sean

Good evening everyone.

As of yesterday, Week 1 of my 9 week workout plan has been completed. My legs are killing me right now.

Here's my photos for the week as well:
http://www.flickr.com/photos/54848130@N07/sets/72157625825539963/

My abs and my chest and my triceps are all much more defined which is fantastic. I love working on my triceps, they're just a sweet muscle group.

Working points: My back, my abs, and my legs as a whole.

Most people hate working legs, I am no exception. I need to do this though. I'm going to be Captain Planet for Comic Con so I need to be ripped as feth. Luckily, my legs are already showing a good amount of improvement! So I'm happy. I'm taking the stairs a lot. Except not now cause my legs are so sore hehe

My lower back sucks so I'm working on that with deadlifts. Back is getting a lot stronger though.

Abs. I already have the six pack (it's becoming more obvious every day due to the less fat) but I need to work on them more.

Come at me bro!

Thanks guys for reading.

-Sean

You look like Kiefer Sutherland.

Amaya wrote:You look like Kiefer Sutherland.

Haha, thanks dude. I'm glad to hear it.

2nd week in, and I'm already realizing my trouble spots. That being, my chest and shoulders. For some reason they're really lagging behind. My deadlifts and my squats are pretty sweet, my benchpress is slowly getting better but at the moment is pretty paltry.

My stabilizer muscles are super weak. This is definitely gonna be a process.

Are you doing flys or one handed dumbbell presses?

Amaya wrote:Are you doing flys or one handed dumbbell presses?

No, but my chest+shoulder workout is:

Bench Press
DB Press
Incline DB Press
Dips
Military Press (This also has a habit of kicking my ass)
DB Side Lateral

It's pretty comprehensive. It's not that I'm not making any gains, it's just that my gains seem to be a lot slower. But it's also cause a Bench Press uses so many more muscles.

Hey man, you are looking really good. WAAAAAAY better than I am. I think I'm in this for the motivation to do it and not so much for the actual win at the end (although you did get a semester advantage). The 300 workout has been killing me in some areas and cake in others. for the most part, all the arm exercises kick my butt and all the leg exercises are cake. This has always been my problem. My abs are somewhere in the middle. I'd post pics, but nobody wants to see those... so, goal has changed a little bit. Basically i want to get back into wrestling shape/weight. So roughly 165-170 lbs and lose my belly. I know you are going for weight, but I will be going for practicality I guess. I SHOULD be about 170 at top weight for wrestling and/or MMA. So, i realize that when this is all said and done, you may actually be bigger than me... that's a very weird thought.

Monday: Legs
Tuesday: Upper Body
Wednesday: Legs
Thursday: Upper Body
Friday: Legs
Saturday: Upper Body
Sunday: Day Off (I may change this day to Upper Body, and Saturday to Day Off. We'll see)

Well I think you are on the right path, but it looks like you are overworking a few muscle groups. Six days a week is fine, but you need to bust it up into more individual groups. You are not giving your muscles enough time to recover. Something like this is going to be more beneficial because you are giving your muscle groups a better recovery time.




Monday: Arms
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Chest
Saturday: Legs
Sunday: Day Off


Also if you want to build strength I can give you a few tips, but you will need a spotter since you are lifting a lot of weight with this.

First keep your reps between 4-6 and do 3 sets for each exercise. Now that doesn't sound like a lot but the key is this: If you can do more than 6 then the weight isn't heavy enough. If you do less than 4 the weight is too heavy. This kind of weightlifting mirrors what a lot of first time weightlifters are: Stupid.

You don't know what you can or can't do when you first start weightlifting right? Remember all those gains you got when you first started? That was because you were trying your very best to get the high weight rep. This works very similar because you are maximizing the weight that you move.

Other tips:


At least a 1.2 gram of protein per pound of body weight. Don't consume more than 20-25 grams of protein at a time, because even though your body can absorb and digest the protein. The problem is our muscles can only do so much with protein...the muscle growth process is RARELY, if ever limited by the amount of protein we consume. Almost all of us can easily get enough protein for maximum muscle growth without the need for eating 50g of protein 6 times per day.

Creatine: More than enough research shows nothing but pros for this supplement.

L-glutamine: Very good for muscle recovery.

I'd throw Beta-Alanine into the mix too, I've found it a useful supplement.

Just concentrate on your big lifts (Squat/DL/BP/OHP) and everything else will take care of itself.

Keep us updated on how you get on.

Lord Scythican wrote:
Well I think you are on the right path, but it looks like you are overworking a few muscle groups. Six days a week is fine, but you need to bust it up into more individual groups. You are not giving your muscles enough time to recover. Something like this is going to be more beneficial because you are giving your muscle groups a better recovery time.

-snip- Lots of good advice here -snip-

Hey man. Yeah I totally agree with you that I was overworking my muscle groups a lot. Of course, the new workout program I am doing is totally different.

It goes as follows:
Tuesday: Back
Thursday: Chest and Shoulders
Saturday: Legs (more like upper legs)
Sunday: Arms and Calves

Of course, next week it's gonna change. I posted on this page the pdf of the new workout program that I'm using, I recommend you check it out! It's really good.

This is literally the most intense I've ever worked out in my entire life. The day after pretty much every workout, I'm sore. My legs hurt when I walk down the stairs from a class! haha
It's totally worth it though.
I will definitely take into account your advice, it's really great! You are really knowledgeable.

@Varden/Spencer- Thanks for the support bro, I really appreciate it. Honestly working out is a process. You're not gonna get from where you currently are to a ripped beast in a year. That being said, your goal is good because 1. it gives you something to work towards to, and 2. it's realistic. You can do it man. As Jimi Hendrix said, "With the power of soul, anything is possible."
P.S. I look forward to being bigger than you! haha lol jk but it is gonna be pretty funny

@ GazzyG- Hey man, I've looked at Beta Alanine a little. I am in the process of ordering some Jack3d, which is a pre-workout supplement with Beta Alanine. Jack3d is supposed to be some insane stuff, which is good considering that my workouts are only gonna be getting tougher in the following weeks!

Thanks again everyone for the support! I will be uploading some pictures later tonight.

-Sean