Had a question for everyone. If anything similar has happened to anyone? As I couldn't find a definitive answer on bodybuildingforums.
Today I was doing back/biceps. I did deadlifts. 1st and 2nd set no prob, and 3rd set comes around I get dizzy and very fatigued. The remainder of my workout was fine I should note I just had to take a small break and sit down. And I'm perfectly fine now.
This is definitely not due to dehydration or not eating. I had BCAAs in my system before my workout and I was plenty hydrated. So not quite sure what happened. I did take a 5 day break from the gym to go on vacation but I was there yesterday doing chest/tris and no problem at all.
Fitness And Nutrition General
Fitness and Nutrition general
Hmmm, What was the weight you lifted? Was it what you normally do? Did you remember to breath? Sometimes when focusing on technique especially with deadlifts i always mess up my breathing :p
It was 10lbs more than what I lifted last week. I think I was breathing right, like this isn't the first time I've done deadlifts and this has never happened.
Oh you mean 10lbs more then two weeks ago's session? since u had vacation? The only explanation other then maybe a medical condition is perhaps your blood circulation or lack of to your head while doing a set (blood in major muscles used) then as you finish it rushes back causing "dizziness". And maybe your body not having done such a major moving exercise in two weeks. Hope it helps.
Chalk it up to getting old and being out of shape...
edit:
But really just watch yourself & take note of every step leading up to any occurrences.
edit:
But really just watch yourself & take note of every step leading up to any occurrences.
wick said: »
Oh you mean 10lbs more then two weeks ago's session? since u had vacation? The only explanation other then maybe a medical condition is perhaps your blood circulation or lack of to your head while doing a set (blood in major muscles used) then as you finish it rushes back causing "dizziness". And maybe your body not having done such a major moving exercise in two weeks. Hope it helps.
Well I did my last deadlifts on March 27th, which was also my last day of weights before vacation for a few days then came back to gym yesterday.
Yeah hopefully it's that, I am not out of shape damnit!
hey all - I put together something for you all to consider; its my 3 week shred trainer workout and diet plan. Stole some stuff from Muscle Pharm co-founder and his 3 week trainer but changed the supplements and diet and have seen decent results. anyway, here it is:
For all you fatties out there looking to rip it up in 3 weeks, try this exercise out. This workout is perfect if you're planning a vacation in 3 weeks and you don't want to look flabby at the beach. It’s only 4 days a week and takes about 45 minutes each session. I've created a spreadsheet for each workout but didn't post it here. Workout A (upper body) is done MON/THR, and B (lower body) is done on TUE/FRI. WED/SAT/SUN are rest days, but you can go for say a 3 mile walk to burn off some extra calories if you like.
Anyway, first off, you need to diet if you want to drop shred pounds in these 3 weeks. We're talking straight 10-20 pounds of fat. To do so, you'll need to calculate your daily caloric needs and avoid binging.
To calculate your caloric needs, take your Target body weight and multiply it by 13. So if you're like me and want to be 200 pounds, that's 2600 calories a day my body needs to maintain 200 pounds. Now, 3500 calories = 1 pound. To drop 1 pound a week via diet alone, I need to remove 500 calories from my diet per day (500*7=3500, or 1 pound). This will help me reach my target weight. Once I hit my target weight, I can add back the 500 calories to maintain my target weight.
The body loses fat and muscle at the same rate, so to counter this, we need to work out and consume higher amounts of protein then the other macronutrients, carbohydrates and fats. The ratio for your diet should be 50% protein, 30% carbs and 20% fat for these three weeks, every day, no alcohol, no cheat days - don't be a puss its only 3 weeks. On a maintenance diet you can adjust this to 40/40/20 or 30/40/20 depending on lifestyle, but for this 3 week shred to work, you need to up the protein and lower the carbs and not cheat. If you cheat, add a week to the schedule; with this mentality, 1 pizza is not worth an entire week of working out (1 slice of pizza is typically 500-700 calories with 20-30 grams of fat, yum! So 3-4 slices of pizza = total calories a day a 200 pound person should consume).
Calorie breakdown:
Protein = 4 calories
Carbs = 4 calories
Fat = 9 Calories
To calculate your needs, use this formula: (bodyweight x13 - 500)
200 pound goal = 2100 calories a day
175 pound goal = 1775 calories a day
150 pound goal = 1450 calories a day
Protein = ([daily calories]*.5)/4
Example for 200 pounds (2100/*.5)/4 = 262.5 grams of protein (1050 calories)
Carbs = ([daily calories]*.3)/4
Example for 200 pounds (2100*.3)/4 = 157.5 grams of carbs (630 calories)
Fat = ([daily calories]*.2)/9
Example for 200 pounds (2100*.2)/9 = 46.6 grams of fat* (420 calories)
Alright Marc - that looks f*cking complicated, what the f*ck am I supposed to eat and not have to add that ***up every day?
You'll never hit exactly your caloric needs, but you will need a protein supplement because you have to consume a lot of protein during this diet. Below is my typical diet and supplementation, but you can get away with no supplements but your overall results may suffer.
My typical diet for this plan (mind you I'm 205 pounds) differs day to day and so will yours based on your weight and goal weight.
Breakfast 8AM = 2 egg whites, 1 whole egg, 1 tbps olive oil for cooking the eggs, 1 slice whole grain toast, 1 cup milk, and 5 cups of coffee in the morning.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 11AM = 24 gram protein shake, 1 piece of fruit.
Lunch 1PM = 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus) 6 oz. protein from either 1 can of tuna, chicken I cooked the night before, or lean cold cuts (chicken, turkey, ham, corned beef).
Supplement = CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 3PM = 24 gram whey protein shake, 1 piece of fruit.
Workout time @ 5PM
Post workout drink = 24 gram whey protein shake and a banana, OR Post Workout Formula (I love MHP DARK MATTER FOR PWO), OR one 10 oz. glass of fat free chocolate milk. YUM.
Dinner 6PM = 8 oz. protein from lean steak, fish or chicken and 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus)
Supplement = CLA, Omega3/6/9, L-Carnitine
Night time shake 9PM = 24 gram casein protein shake.
Not all supplements are created equal, and neither are your wallets; choose what works for you and your budget.
THE WORKOUTS:
MONDAY/THURSDAY UPPER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place, jumping rope, but that might be tough. The treadmill, cycle or elliptical is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. Each exercise is 20 reps and you do 2 rounds of this circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
Repeat weight circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Stretch
Done.
TUESDAY/FRIDAY LOWER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place but that might be tough. The treadmill is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. each exercise is 20 reps and you do 2 rounds of this circuit:
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
repeat weight circuit
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Stretch
Done.
For all you fatties out there looking to rip it up in 3 weeks, try this exercise out. This workout is perfect if you're planning a vacation in 3 weeks and you don't want to look flabby at the beach. It’s only 4 days a week and takes about 45 minutes each session. I've created a spreadsheet for each workout but didn't post it here. Workout A (upper body) is done MON/THR, and B (lower body) is done on TUE/FRI. WED/SAT/SUN are rest days, but you can go for say a 3 mile walk to burn off some extra calories if you like.
Anyway, first off, you need to diet if you want to drop shred pounds in these 3 weeks. We're talking straight 10-20 pounds of fat. To do so, you'll need to calculate your daily caloric needs and avoid binging.
To calculate your caloric needs, take your Target body weight and multiply it by 13. So if you're like me and want to be 200 pounds, that's 2600 calories a day my body needs to maintain 200 pounds. Now, 3500 calories = 1 pound. To drop 1 pound a week via diet alone, I need to remove 500 calories from my diet per day (500*7=3500, or 1 pound). This will help me reach my target weight. Once I hit my target weight, I can add back the 500 calories to maintain my target weight.
The body loses fat and muscle at the same rate, so to counter this, we need to work out and consume higher amounts of protein then the other macronutrients, carbohydrates and fats. The ratio for your diet should be 50% protein, 30% carbs and 20% fat for these three weeks, every day, no alcohol, no cheat days - don't be a puss its only 3 weeks. On a maintenance diet you can adjust this to 40/40/20 or 30/40/20 depending on lifestyle, but for this 3 week shred to work, you need to up the protein and lower the carbs and not cheat. If you cheat, add a week to the schedule; with this mentality, 1 pizza is not worth an entire week of working out (1 slice of pizza is typically 500-700 calories with 20-30 grams of fat, yum! So 3-4 slices of pizza = total calories a day a 200 pound person should consume).
Calorie breakdown:
Protein = 4 calories
Carbs = 4 calories
Fat = 9 Calories
To calculate your needs, use this formula: (bodyweight x13 - 500)
200 pound goal = 2100 calories a day
175 pound goal = 1775 calories a day
150 pound goal = 1450 calories a day
Protein = ([daily calories]*.5)/4
Example for 200 pounds (2100/*.5)/4 = 262.5 grams of protein (1050 calories)
Carbs = ([daily calories]*.3)/4
Example for 200 pounds (2100*.3)/4 = 157.5 grams of carbs (630 calories)
Fat = ([daily calories]*.2)/9
Example for 200 pounds (2100*.2)/9 = 46.6 grams of fat* (420 calories)
Alright Marc - that looks f*cking complicated, what the f*ck am I supposed to eat and not have to add that ***up every day?
You'll never hit exactly your caloric needs, but you will need a protein supplement because you have to consume a lot of protein during this diet. Below is my typical diet and supplementation, but you can get away with no supplements but your overall results may suffer.
My typical diet for this plan (mind you I'm 205 pounds) differs day to day and so will yours based on your weight and goal weight.
Breakfast 8AM = 2 egg whites, 1 whole egg, 1 tbps olive oil for cooking the eggs, 1 slice whole grain toast, 1 cup milk, and 5 cups of coffee in the morning.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 11AM = 24 gram protein shake, 1 piece of fruit.
Lunch 1PM = 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus) 6 oz. protein from either 1 can of tuna, chicken I cooked the night before, or lean cold cuts (chicken, turkey, ham, corned beef).
Supplement = CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 3PM = 24 gram whey protein shake, 1 piece of fruit.
Workout time @ 5PM
Post workout drink = 24 gram whey protein shake and a banana, OR Post Workout Formula (I love MHP DARK MATTER FOR PWO), OR one 10 oz. glass of fat free chocolate milk. YUM.
Dinner 6PM = 8 oz. protein from lean steak, fish or chicken and 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus)
Supplement = CLA, Omega3/6/9, L-Carnitine
Night time shake 9PM = 24 gram casein protein shake.
Not all supplements are created equal, and neither are your wallets; choose what works for you and your budget.
THE WORKOUTS:
MONDAY/THURSDAY UPPER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place, jumping rope, but that might be tough. The treadmill, cycle or elliptical is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. Each exercise is 20 reps and you do 2 rounds of this circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
Repeat weight circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Stretch
Done.
TUESDAY/FRIDAY LOWER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place but that might be tough. The treadmill is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. each exercise is 20 reps and you do 2 rounds of this circuit:
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
repeat weight circuit
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Stretch
Done.
[+]
Bahamut.Baconwrap said: »
Had a question for everyone. If anything similar has happened to anyone? As I couldn't find a definitive answer on bodybuildingforums.
Today I was doing back/biceps. I did deadlifts. 1st and 2nd set no prob, and 3rd set comes around I get dizzy and very fatigued. The remainder of my workout was fine I should note I just had to take a small break and sit down. And I'm perfectly fine now.
This is definitely not due to dehydration or not eating. I had BCAAs in my system before my workout and I was plenty hydrated. So not quite sure what happened. I did take a 5 day break from the gym to go on vacation but I was there yesterday doing chest/tris and no problem at all.
Today I was doing back/biceps. I did deadlifts. 1st and 2nd set no prob, and 3rd set comes around I get dizzy and very fatigued. The remainder of my workout was fine I should note I just had to take a small break and sit down. And I'm perfectly fine now.
This is definitely not due to dehydration or not eating. I had BCAAs in my system before my workout and I was plenty hydrated. So not quite sure what happened. I did take a 5 day break from the gym to go on vacation but I was there yesterday doing chest/tris and no problem at all.
Are you tilting your head to where you're almost looking at the ceiling? If so, this is caused by the pinching of a tube in your neck that sends signals from your brain to your heart and lungs for the amount of oxygen it needs to perform your current operations. This has also been known to cause short term memory loss in extreme cases. The causes are not immediate, but for those of us who exercise regularly, doing so the wrong way can have adverse effects over time. When exercising, always try to tilt your head so as if you are only looking over the horizon; to far back is problematic, too far forward is problematic, straight and even is desired. Practice this and the symptoms will go away.
Cerberus.Arcmarc said: »
I actually like your suggestion. I'm a huge fan of HIIT and circuit training for cutting.
My only thing is, those caloric calculations should be done with lean body mass instead total body weight. Since bf% varies on the individual, it could be providing too much or too little protein/carbs/fat- you know what I mean?
What fat:protein:carb ration are you going for?
Assuming a 200lb man is e.g. 190lbs of lean body mass are you suggesting?
LBM X 1.38 = Protein consumption
LBM X 0.82 = Carbohydrate consumption
LBM X 0.24 = fat consumption
Besides that it's looks like a solid workout/supplement/diet plan.
1.38 protein per LBM seems a little high for a cutting plan though no? I was always told 0.75-0.9xLBM for cutting and 1-1.2~ x LBM for bulking?
Straight calories. So take your body weight*13. Then simply take follow the formulas I provided.
calories = (Desired Body weight * 13) - 500
protein grams= (calories * .5)/4
carbs grams= (calories * .3)/4
fat grams = (calories * .2)/9
Not doing LBM, just desired weight in 3 weeks. Be realistic. You can probably get up to 20 pounds in 3 weeks if you're really strict, but I suggest shooting for 10-15 pounds. So if you are 205 and want to be 190, use that as the Desired body weight in the formula above and have at it.
The workouts might seem easy on paper - but they are killer, trust me.
calories = (Desired Body weight * 13) - 500
protein grams= (calories * .5)/4
carbs grams= (calories * .3)/4
fat grams = (calories * .2)/9
Not doing LBM, just desired weight in 3 weeks. Be realistic. You can probably get up to 20 pounds in 3 weeks if you're really strict, but I suggest shooting for 10-15 pounds. So if you are 205 and want to be 190, use that as the Desired body weight in the formula above and have at it.
The workouts might seem easy on paper - but they are killer, trust me.
Bahamut.Baconwrap said: »
Had a question for everyone. If anything similar has happened to anyone? As I couldn't find a definitive answer on bodybuildingforums.
Today I was doing back/biceps. I did deadlifts. 1st and 2nd set no prob, and 3rd set comes around I get dizzy and very fatigued. The remainder of my workout was fine I should note I just had to take a small break and sit down. And I'm perfectly fine now.
This is definitely not due to dehydration or not eating. I had BCAAs in my system before my workout and I was plenty hydrated. So not quite sure what happened. I did take a 5 day break from the gym to go on vacation but I was there yesterday doing chest/tris and no problem at all.
Today I was doing back/biceps. I did deadlifts. 1st and 2nd set no prob, and 3rd set comes around I get dizzy and very fatigued. The remainder of my workout was fine I should note I just had to take a small break and sit down. And I'm perfectly fine now.
This is definitely not due to dehydration or not eating. I had BCAAs in my system before my workout and I was plenty hydrated. So not quite sure what happened. I did take a 5 day break from the gym to go on vacation but I was there yesterday doing chest/tris and no problem at all.
Deadlifts are extremely demanding on your central nervous system. If you are not used to doing them, especially at heavier weights, you will want to pass out or puke.
BG is having a friendly fitness competition over the next 2 months.
Mainly for the purpose of motivating one another.
If you're interested, come on over
http://www.bluegartr.com/threads/115655-BG-Fitness-Competition!
Mainly for the purpose of motivating one another.
Quote:
It's time to start BG's first workout competition and as weird as that sounds, many many people are excited for it.
Start April 15th
Update April 29th
Update May 13th
Update May 27th
Finish June 10th
Its a competition on just how much one can improve, obviously there is no way to make this fair as everyone is different and those that have not worked out in a long time already have a major advantage compared to those that have been working out steadily.
It will still be based on Overall improvement in a 2 month period, Pictures of ones physique throughout the process is recommended also taking a picture of ones workout log is also recommended. Also would be cool to show what supplements everyone uses. Get measured, body fat, arms, legs, etc.... and we will all compare every 2 weeks. You don't have to put pictures up if you do not want to but try and put a picture of your workout log if you can at the very least.
Take note of others workouts and learn from each other. This is a way to motivate everyone to push themselves harder. And possibly win a free game or gift card at the end.
I will also see if a mod can put a poll up in the thread for BG members to vote on who is improving the most, then a final poll as a way to help determine the winner at the end.
This is by no means perfect but if anyone has any suggestions of what to fix/add/delete i am all ears as this is my first attempt at an internet fitness competition.
Also please do not use anything illegal. By illegal i mean what they would ban in any normal athletic competition.
Such as:
Steroids
Stimulants
Anabolic Agents
Diuretics
Doping with Cream Sodas blood
Street Drugs
Peptide Hormones and Analogues
The rules are simple:
1. You need some type of photo confirmation of your workouts, a workout log is required and every two weeks you are to post your logs so we can judge your improvements. A self portrait with your log makes it all the better. I will post both to use as an example and suffer the judgement of others.
2. It's a competition and I expect people to be competitive, make comparisons, rivalries, etc.... But by no means is anyone allowed to make fun of another competitor. Everyone here is trying to change, gain, or lose something through this competition and we should all respect their efforts. (Yes i know its the Internet, but go somewhere else.)
3. Make at least ONE DAY a rest day. Where you do nothing but relax....go to the pool or something.
ProTips:
1. Warm up before you stretch.
2. Stretch before you work out. Stretch everyday. Also learn to stretch properly.
3. Workout large muscles before working smaller muscles.
4. If your a beginner, take it slow and make and take 2 rest days.
5. If your not a beginner make at least 1 rest day and 1 active rest day.
6. Do not work out your abs everyday.
7. Learn breathing techniques to better get through your workouts! Your body needs oxygen to get through your workouts. DO NOT HOLD YOUR BREATH! (Seriously)
8. Learn how to run properly!
9. Learn how to breathe properly while running properly!
10. Take time to learn the proper weight lifting techniques even if you have to go down in weights.
11. Get a foam roller.
12. Eat Properly. (Throw out the soda, candy, junk foods, etc...at least for 2 months.)
13. Sleeeeeepppppp
14. Find a workout buddy
15. Yoga (Love this)
16. Pay attention to the aches and pains of your body.
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
18. For the more experienced people, workout your legs twice a week. Leg workouts brings a surge of testosterone into your system which helps build muscle everywhere. There is a noticeable difference in growth when doing this. Heavy lift one day then make a light lift another day.
19 Maxing yourself out for every set/rep is not the way to get stronger/better, reducing weights to get through your workout routine but still failing at the end of your reps will be better in the long run. You do not want to burn out at the beginning of your routine and then be unable to properly workout for the rest of your routine. (For example, I max out on Squats, become so tired i cannot properly workout on Extensions or lunges reducing my overall performance).
Let me know if you think i should add anything here.
The current members participating are:
Nabent
Chrius
Rkenshin
Cream Soda
JRonin
Fievel
Myreality
Pohibaba
Hatedregret
Gustave
Meresgi
AoE
SephYuyX
AidenCarby
lolwut
Sho
Alduere
Wulfgang
thetruepandagod
Ghaleon
Plow
Milkster
If your name is not on here please send me a PM.
For those of you not participating, go ahead and ask questions, give feedback (be kind or pretend to be). Compliment, critique, criticize, as long as it will be helpful to the person your directing it to, by all means share it.
That's all.....Have fun! Work hard! Learn something! Also prepare for second place!
Oh yea, do not work through injuries or else you will just exacerbate the problem. I learned this the hard way and can no longer run because of it.
Start April 15th
Update April 29th
Update May 13th
Update May 27th
Finish June 10th
Its a competition on just how much one can improve, obviously there is no way to make this fair as everyone is different and those that have not worked out in a long time already have a major advantage compared to those that have been working out steadily.
It will still be based on Overall improvement in a 2 month period, Pictures of ones physique throughout the process is recommended also taking a picture of ones workout log is also recommended. Also would be cool to show what supplements everyone uses. Get measured, body fat, arms, legs, etc.... and we will all compare every 2 weeks. You don't have to put pictures up if you do not want to but try and put a picture of your workout log if you can at the very least.
Take note of others workouts and learn from each other. This is a way to motivate everyone to push themselves harder. And possibly win a free game or gift card at the end.
I will also see if a mod can put a poll up in the thread for BG members to vote on who is improving the most, then a final poll as a way to help determine the winner at the end.
This is by no means perfect but if anyone has any suggestions of what to fix/add/delete i am all ears as this is my first attempt at an internet fitness competition.
Also please do not use anything illegal. By illegal i mean what they would ban in any normal athletic competition.
Such as:
Steroids
Stimulants
Anabolic Agents
Diuretics
Doping with Cream Sodas blood
Street Drugs
Peptide Hormones and Analogues
The rules are simple:
1. You need some type of photo confirmation of your workouts, a workout log is required and every two weeks you are to post your logs so we can judge your improvements. A self portrait with your log makes it all the better. I will post both to use as an example and suffer the judgement of others.
2. It's a competition and I expect people to be competitive, make comparisons, rivalries, etc.... But by no means is anyone allowed to make fun of another competitor. Everyone here is trying to change, gain, or lose something through this competition and we should all respect their efforts. (Yes i know its the Internet, but go somewhere else.)
3. Make at least ONE DAY a rest day. Where you do nothing but relax....go to the pool or something.
ProTips:
1. Warm up before you stretch.
2. Stretch before you work out. Stretch everyday. Also learn to stretch properly.
3. Workout large muscles before working smaller muscles.
4. If your a beginner, take it slow and make and take 2 rest days.
5. If your not a beginner make at least 1 rest day and 1 active rest day.
6. Do not work out your abs everyday.
7. Learn breathing techniques to better get through your workouts! Your body needs oxygen to get through your workouts. DO NOT HOLD YOUR BREATH! (Seriously)
8. Learn how to run properly!
9. Learn how to breathe properly while running properly!
10. Take time to learn the proper weight lifting techniques even if you have to go down in weights.
11. Get a foam roller.
12. Eat Properly. (Throw out the soda, candy, junk foods, etc...at least for 2 months.)
13. Sleeeeeepppppp
14. Find a workout buddy
15. Yoga (Love this)
16. Pay attention to the aches and pains of your body.
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
18. For the more experienced people, workout your legs twice a week. Leg workouts brings a surge of testosterone into your system which helps build muscle everywhere. There is a noticeable difference in growth when doing this. Heavy lift one day then make a light lift another day.
19 Maxing yourself out for every set/rep is not the way to get stronger/better, reducing weights to get through your workout routine but still failing at the end of your reps will be better in the long run. You do not want to burn out at the beginning of your routine and then be unable to properly workout for the rest of your routine. (For example, I max out on Squats, become so tired i cannot properly workout on Extensions or lunges reducing my overall performance).
Let me know if you think i should add anything here.
The current members participating are:
Nabent
Chrius
Rkenshin
Cream Soda
JRonin
Fievel
Myreality
Pohibaba
Hatedregret
Gustave
Meresgi
AoE
SephYuyX
AidenCarby
lolwut
Sho
Alduere
Wulfgang
thetruepandagod
Ghaleon
Plow
Milkster
If your name is not on here please send me a PM.
For those of you not participating, go ahead and ask questions, give feedback (be kind or pretend to be). Compliment, critique, criticize, as long as it will be helpful to the person your directing it to, by all means share it.
That's all.....Have fun! Work hard! Learn something! Also prepare for second place!
Oh yea, do not work through injuries or else you will just exacerbate the problem. I learned this the hard way and can no longer run because of it.
If you're interested, come on over
http://www.bluegartr.com/threads/115655-BG-Fitness-Competition!
Signed up! Thanks tiger for info.
But yeah this was me November 2012 last year @ 5ft8 150lbs waist30
Me now April 2013 5ft8 156lbs waist29
I think I've done pretty good adding mass while keeping my bf% in check. And yes if you can't tell I like my booze/margaritas :/
But yeah this was me November 2012 last year @ 5ft8 150lbs waist30
Me now April 2013 5ft8 156lbs waist29
I think I've done pretty good adding mass while keeping my bf% in check. And yes if you can't tell I like my booze/margaritas :/
[+]
Bump, still time to enter
Quote:
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
WHAT?!?!
Phoenix.Lillicarnage said: »
Quote:
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
WHAT?!?!
Yep,you know you're doing it right if
1.You wake up hard in the morning
and
2. Your balls swing nice and low
(or so I'm told by a trainer in the gym anyways,who seems to give a no *** approach to fitness)
Bahamut.Baconwrap said: »
Had a question for everyone. If anything similar has happened to anyone? As I couldn't find a definitive answer on bodybuildingforums.
Today I was doing back/biceps. I did deadlifts. 1st and 2nd set no prob, and 3rd set comes around I get dizzy and very fatigued. The remainder of my workout was fine I should note I just had to take a small break and sit down. And I'm perfectly fine now.
This is definitely not due to dehydration or not eating. I had BCAAs in my system before my workout and I was plenty hydrated. So not quite sure what happened. I did take a 5 day break from the gym to go on vacation but I was there yesterday doing chest/tris and no problem at all.
Today I was doing back/biceps. I did deadlifts. 1st and 2nd set no prob, and 3rd set comes around I get dizzy and very fatigued. The remainder of my workout was fine I should note I just had to take a small break and sit down. And I'm perfectly fine now.
This is definitely not due to dehydration or not eating. I had BCAAs in my system before my workout and I was plenty hydrated. So not quite sure what happened. I did take a 5 day break from the gym to go on vacation but I was there yesterday doing chest/tris and no problem at all.
You may be getting hypoglycemic. If I have a strenuous day ahead of me, I bring my carb/creatine postWO drink to start sipping about halfway through. I use a PWO Purple Wraath with some other stuff I add, and my intra is BCAA's and beta-alanine, sometimes with Mio sport added. Also, if you are taking certain supps you can get CNS disturbances and hypoglycemia. I was taking one when I had some blood work done and my doctor freaked out because my blood sugar was reading 46, but I assured them I was feeling fine.
Phoenix.Lillicarnage said: »
Quote:
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
WHAT?!?!
[+]
Sylph.Tigerwoods said: »
Phoenix.Lillicarnage said: »
Quote:
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
WHAT?!?!
From what I understand (could be wrong!) that while regular activity will increase your amount overall,the act of sex/masturbation will still dump alot of it out of your system at said time?
Quiznor said: »
Sylph.Tigerwoods said: »
Phoenix.Lillicarnage said: »
Quote:
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
WHAT?!?!
From what I understand (could be wrong!) that while regular activity will increase your amount overall,the act of sex/masturbation will still dump alot of it out of your system at said time?
Just to be on the safe side, ill wait 5:01 after i work out
[+]
Sylph.Organic said: »
Quiznor said: »
Sylph.Tigerwoods said: »
Phoenix.Lillicarnage said: »
Quote:
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
WHAT?!?!
From what I understand (could be wrong!) that while regular activity will increase your amount overall,the act of sex/masturbation will still dump alot of it out of your system at said time?
Just to be on the safe side, ill wait 5:01 after i work out
lol,I didnt realize it was as long as 5 hours. Guess I gotta rethink my schedule!
Quote:
Breakfast 8AM = 2 egg whites, 1 whole egg, 1 tbps olive oil for cooking the eggs, 1 slice whole grain toast, 1 cup milk, and 5 cups of coffee in the morning.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Seriously?
Ophannus said: »
Quote:
Breakfast 8AM = 2 egg whites, 1 whole egg, 1 tbps olive oil for cooking the eggs, 1 slice whole grain toast, 1 cup milk, and 5 cups of coffee in the morning.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Seriously?
Yea - some people like taking artificial stimulants but I use natural ones. 5 cups of coffee isn't really that much overall; 500mg caffeine over the course of a few hours is pretty minimal. If you look at a lot of pre-workout drinks and fat burners, they all have like 100-200mg caffeine per pill/dose and a ***ton of b12 and niacin - all the same ***if you ask me. 5 cups of coffee isn't gonna kill you like ephedra.
[+]
Motivation for you to go to the gym today.
YouTube Video Placeholder
Quiznor said: »
From what I understand (could be wrong!) that while regular activity will increase your amount overall,the act of sex/masturbation will still dump alot of it out of your system at said time?
The reason why you are told not to masturbate prior to the gym is b/c masturbation releases endorphins. Nothing some caffeine won't fix.
Quote:
Yea - some people like taking artificial stimulants but I use natural ones. 5 cups of coffee isn't really that much overall; 500mg caffeine over the course of a few hours is pretty minimal. If you look at a lot of pre-workout drinks and fat burners, they all have like 100-200mg caffeine per pill/dose and a ***ton of b12 and niacin - all the same ***if you ask me. 5 cups of coffee isn't gonna kill you like ephedra.
After like 2 cups of coffee I get shaky and jittery, and thats with staggering the coffee over the course of 2-3 hours. 5 cups at once is insane :/
Cerberus.Arcmarc said: »
Ophannus said: »
Quote:
Breakfast 8AM = 2 egg whites, 1 whole egg, 1 tbps olive oil for cooking the eggs, 1 slice whole grain toast, 1 cup milk, and 5 cups of coffee in the morning.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Seriously?
Yea - some people like taking artificial stimulants but I use natural ones. 5 cups of coffee isn't really that much overall; 500mg caffeine over the course of a few hours is pretty minimal. If you look at a lot of pre-workout drinks and fat burners, they all have like 100-200mg caffeine per pill/dose and a ***ton of b12 and niacin - all the same ***if you ask me. 5 cups of coffee isn't gonna kill you like ephedra.
Been cycling off and on it for almost 5 years now, still kicking. Best stimulant I've ever tried, only gets a bad rep because of people misusing it a decade ago. It's the one sup I recommend to anyone looking to help with cardio/burn fat.
Quote:
hey all - I put together something for you all to consider; its my 3 week shred trainer workout and diet plan. Stole some stuff from Muscle Pharm co-founder and his 3 week trainer but changed the supplements and diet and have seen decent results. anyway, here it is:
For all you fatties out there looking to rip it up in 3 weeks, try this exercise out. This workout is perfect if you're planning a vacation in 3 weeks and you don't want to look flabby at the beach. It’s only 4 days a week and takes about 45 minutes each session. I've created a spreadsheet for each workout but didn't post it here. Workout A (upper body) is done MON/THR, and B (lower body) is done on TUE/FRI. WED/SAT/SUN are rest days, but you can go for say a 3 mile walk to burn off some extra calories if you like.
Anyway, first off, you need to diet if you want to drop shred pounds in these 3 weeks. We're talking straight 10-20 pounds of fat. To do so, you'll need to calculate your daily caloric needs and avoid binging.
To calculate your caloric needs, take your Target body weight and multiply it by 13. So if you're like me and want to be 200 pounds, that's 2600 calories a day my body needs to maintain 200 pounds. Now, 3500 calories = 1 pound. To drop 1 pound a week via diet alone, I need to remove 500 calories from my diet per day (500*7=3500, or 1 pound). This will help me reach my target weight. Once I hit my target weight, I can add back the 500 calories to maintain my target weight.
The body loses fat and muscle at the same rate, so to counter this, we need to work out and consume higher amounts of protein then the other macronutrients, carbohydrates and fats. The ratio for your diet should be 50% protein, 30% carbs and 20% fat for these three weeks, every day, no alcohol, no cheat days - don't be a puss its only 3 weeks. On a maintenance diet you can adjust this to 40/40/20 or 30/40/20 depending on lifestyle, but for this 3 week shred to work, you need to up the protein and lower the carbs and not cheat. If you cheat, add a week to the schedule; with this mentality, 1 pizza is not worth an entire week of working out (1 slice of pizza is typically 500-700 calories with 20-30 grams of fat, yum! So 3-4 slices of pizza = total calories a day a 200 pound person should consume).
Calorie breakdown:
Protein = 4 calories
Carbs = 4 calories
Fat = 9 Calories
To calculate your needs, use this formula: (bodyweight x13 - 500)
200 pound goal = 2100 calories a day
175 pound goal = 1775 calories a day
150 pound goal = 1450 calories a day
Protein = ([daily calories]*.5)/4
Example for 200 pounds (2100/*.5)/4 = 262.5 grams of protein (1050 calories)
Carbs = ([daily calories]*.3)/4
Example for 200 pounds (2100*.3)/4 = 157.5 grams of carbs (630 calories)
Fat = ([daily calories]*.2)/9
Example for 200 pounds (2100*.2)/9 = 46.6 grams of fat* (420 calories)
Alright Marc - that looks f*cking complicated, what the f*ck am I supposed to eat and not have to add that ***up every day?
You'll never hit exactly your caloric needs, but you will need a protein supplement because you have to consume a lot of protein during this diet. Below is my typical diet and supplementation, but you can get away with no supplements but your overall results may suffer.
My typical diet for this plan (mind you I'm 205 pounds) differs day to day and so will yours based on your weight and goal weight.
Breakfast 8AM = 2 egg whites, 1 whole egg, 1 tbps olive oil for cooking the eggs, 1 slice whole grain toast, 1 cup milk, and 5 cups of coffee in the morning.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 11AM = 24 gram protein shake, 1 piece of fruit.
Lunch 1PM = 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus) 6 oz. protein from either 1 can of tuna, chicken I cooked the night before, or lean cold cuts (chicken, turkey, ham, corned beef).
Supplement = CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 3PM = 24 gram whey protein shake, 1 piece of fruit.
Workout time @ 5PM
Post workout drink = 24 gram whey protein shake and a banana, OR Post Workout Formula (I love MHP DARK MATTER FOR PWO), OR one 10 oz. glass of fat free chocolate milk. YUM.
Dinner 6PM = 8 oz. protein from lean steak, fish or chicken and 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus)
Supplement = CLA, Omega3/6/9, L-Carnitine
Night time shake 9PM = 24 gram casein protein shake.
Not all supplements are created equal, and neither are your wallets; choose what works for you and your budget.
THE WORKOUTS:
MONDAY/THURSDAY UPPER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place, jumping rope, but that might be tough. The treadmill, cycle or elliptical is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. Each exercise is 20 reps and you do 2 rounds of this circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
Repeat weight circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Stretch
Done.
TUESDAY/FRIDAY LOWER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place but that might be tough. The treadmill is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. each exercise is 20 reps and you do 2 rounds of this circuit:
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
repeat weight circuit
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Stretch
Done.
For all you fatties out there looking to rip it up in 3 weeks, try this exercise out. This workout is perfect if you're planning a vacation in 3 weeks and you don't want to look flabby at the beach. It’s only 4 days a week and takes about 45 minutes each session. I've created a spreadsheet for each workout but didn't post it here. Workout A (upper body) is done MON/THR, and B (lower body) is done on TUE/FRI. WED/SAT/SUN are rest days, but you can go for say a 3 mile walk to burn off some extra calories if you like.
Anyway, first off, you need to diet if you want to drop shred pounds in these 3 weeks. We're talking straight 10-20 pounds of fat. To do so, you'll need to calculate your daily caloric needs and avoid binging.
To calculate your caloric needs, take your Target body weight and multiply it by 13. So if you're like me and want to be 200 pounds, that's 2600 calories a day my body needs to maintain 200 pounds. Now, 3500 calories = 1 pound. To drop 1 pound a week via diet alone, I need to remove 500 calories from my diet per day (500*7=3500, or 1 pound). This will help me reach my target weight. Once I hit my target weight, I can add back the 500 calories to maintain my target weight.
The body loses fat and muscle at the same rate, so to counter this, we need to work out and consume higher amounts of protein then the other macronutrients, carbohydrates and fats. The ratio for your diet should be 50% protein, 30% carbs and 20% fat for these three weeks, every day, no alcohol, no cheat days - don't be a puss its only 3 weeks. On a maintenance diet you can adjust this to 40/40/20 or 30/40/20 depending on lifestyle, but for this 3 week shred to work, you need to up the protein and lower the carbs and not cheat. If you cheat, add a week to the schedule; with this mentality, 1 pizza is not worth an entire week of working out (1 slice of pizza is typically 500-700 calories with 20-30 grams of fat, yum! So 3-4 slices of pizza = total calories a day a 200 pound person should consume).
Calorie breakdown:
Protein = 4 calories
Carbs = 4 calories
Fat = 9 Calories
To calculate your needs, use this formula: (bodyweight x13 - 500)
200 pound goal = 2100 calories a day
175 pound goal = 1775 calories a day
150 pound goal = 1450 calories a day
Protein = ([daily calories]*.5)/4
Example for 200 pounds (2100/*.5)/4 = 262.5 grams of protein (1050 calories)
Carbs = ([daily calories]*.3)/4
Example for 200 pounds (2100*.3)/4 = 157.5 grams of carbs (630 calories)
Fat = ([daily calories]*.2)/9
Example for 200 pounds (2100*.2)/9 = 46.6 grams of fat* (420 calories)
Alright Marc - that looks f*cking complicated, what the f*ck am I supposed to eat and not have to add that ***up every day?
You'll never hit exactly your caloric needs, but you will need a protein supplement because you have to consume a lot of protein during this diet. Below is my typical diet and supplementation, but you can get away with no supplements but your overall results may suffer.
My typical diet for this plan (mind you I'm 205 pounds) differs day to day and so will yours based on your weight and goal weight.
Breakfast 8AM = 2 egg whites, 1 whole egg, 1 tbps olive oil for cooking the eggs, 1 slice whole grain toast, 1 cup milk, and 5 cups of coffee in the morning.
Supplement = Multivitamin, CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 11AM = 24 gram protein shake, 1 piece of fruit.
Lunch 1PM = 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus) 6 oz. protein from either 1 can of tuna, chicken I cooked the night before, or lean cold cuts (chicken, turkey, ham, corned beef).
Supplement = CLA, Omega3/6/9, L-Carnitine supplement, and Green tea extract supplement.
Snack 3PM = 24 gram whey protein shake, 1 piece of fruit.
Workout time @ 5PM
Post workout drink = 24 gram whey protein shake and a banana, OR Post Workout Formula (I love MHP DARK MATTER FOR PWO), OR one 10 oz. glass of fat free chocolate milk. YUM.
Dinner 6PM = 8 oz. protein from lean steak, fish or chicken and 3 cups salad greens (with 1 serving of dressing - read the label and measure out a serving) or vegetables (broccoli, carrots, asparagus)
Supplement = CLA, Omega3/6/9, L-Carnitine
Night time shake 9PM = 24 gram casein protein shake.
Not all supplements are created equal, and neither are your wallets; choose what works for you and your budget.
THE WORKOUTS:
MONDAY/THURSDAY UPPER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place, jumping rope, but that might be tough. The treadmill, cycle or elliptical is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. Each exercise is 20 reps and you do 2 rounds of this circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
Repeat weight circuit:
Bench press
1 arm dumbbell row (each arm, 20 reps)
Standing military press
Curls
Triceps kickbacks
Repeat those 5
Stretch
Done.
TUESDAY/FRIDAY LOWER BODY (approx. time = 45 minutes)
There are no rests here - move from 1 exercise to the next without rest or very little rest.
Start with 20 minute HIITs (high intensity interval training) on a treadmill or any type of workout hardware. You could do something like running in place but that might be tough. The treadmill is the way to go. 1 minute @ 4MPH and then 1 minute at or near your max; for example 8MPH. Every high intensity interval increase the speed by .2 MPH so your last HI is 10 MPH. Adjust to what you can handle - some might need to start at 6 or 7 MPH.
Next move onto your circuit. each exercise is 20 reps and you do 2 rounds of this circuit:
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Mid cardio circuit
10 minutes treadmill - 5 @ 4MPH, 5 at 6.5 MPH (or w/e you can handle, some faster, some slower).
repeat weight circuit
Bodyweight squats (add weight if you want)
Dumbbell Lunge (20 reps each leg)
Standing dumbbell calve raise
crunches legs down
crunches legs up
repeat those 5 exercises
Stretch
Done.
I really like the look of this workout, I would like to give it a go before heading out to the USA for work in 5 weeks, however due to being a student and just about to graduate I dont have the $$$ to join a gym right now. What would be a good way to do the HIITs on the streets, (I usually run a standard jog of 2.25miles per night with average times around 18-19 mins), I could jog and then sprint but not sure I could handle a min sprint with only a minute off jogging for 20 minutes.
I realise that the obvious answer would be adjust to what you can handle but being totally new to something like this I'm worried that I would end up making no progress.
Also I havn't done any weight lifting at all (maybe a few times in my life maximum), I have a set of 10kg dumbbells at home (laughable I know), and theyre sufficiently taxing at the moment.
Anyway, Im about 13st 2lbs atm (184lbs) and around 5'8-9 and I think that 12lbs loss would put me at optimal weight.
Lastly, I play a lot of competitive soccer at the moment (being near the end of the season and having a bad winter, I played 5 competitive 90min games last week), so would people advise still carrying out the full workout?, I expect my games to drop to 2 per week for the next 2 weeks.
Thanks
Too bad I don't have an account over at BG/too lazy to make one just for that.. like the idea, just saw this thread and it seems pretty neat!
I thought caffeine gives you a tolerance effect. I used to drink one 8oz coffee in the morning and be wired all day, but since I work at 5AM every day now, it takes about a 16oz coffee to get similar benefits, I'd assume with 5 cups, during the times where there isnt caffeine in your blood, you're going to feel down until you re-up your caffeine levels. Wouldnt that then mean you'd need caffeine just to be 'baseline' again similar to how other stims work?
So the 'buzz' from caffeine after drinking all that coffee is probably not really a buzz as much as its returning you to homeostasis, no?
Quote:
'Although frequent consumers feel alerted by caffeine, especially by their morning tea, coffee, or other caffeine-containing drink, evidence suggests that this is actually merely the reversal of the fatiguing effects of acute caffeine withdrawal.'
So the 'buzz' from caffeine after drinking all that coffee is probably not really a buzz as much as its returning you to homeostasis, no?
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