Fitness And Nutrition General

That p90 stuff is rough if you keep up with them. That ab workout is killer just found that out.

Starting from tomorrow, I'm going to give Arcmarcs routine a go, for the next 3 weeks and see how it goes, I was wondering about the vegetables portions he mentioned, is there an amount I should be weighing out (carrots, broccoli and asparagus) or are vegetables something that I can just add as many/little as I like?

Missed 3 pages of this, but to summarize, deadlifts, cleans, and squats can definitely make you pass out or throw up, which makes them that much more fun! you can find a ton of youtube videos of people passing out, turning purple, puking, nose bleeding, w/e after those.


Too bad I missed out on the BG competition, but then again my "galka" is trying out some new peptides... which happens to be incredibly more anabolic (not androgenic) than anything my galka has tried before, along with fat loss and overall body composition. My galka has gone up from 164 to 173 in a week, while losing fat in the process (My galka has been working out long enough to pull off "body recomp" cycles vs. bulk/cut.)

@meatster what are your goals?

As for the ephedra, yes it works. Very well I might add, but still not as clenbuterol (this stuff will turn you into a giant vibrator), T3/T4, or DNP (don't even ask). The one major problem with ephedra is saying goodbye to your sex life. I'm pretty much ok with yohimbine and geranium(dmaa). Combined they are pretty jittery, but nothing like clenbuterol.


Since we are on the topic of sex now - Apple-pieing it does reduce your testosterone a little, but increases it over time. Either way, the amount in decreases/increases is probably too miniscule to matter.

What's that? :o

It's where you take a fully erect pens and insert it into warm apple pie. Continue with sharp pelvic thrusts into the pie until climax. The result from the apple pie is an apples and cream cobbler.

So I'm super self conscious about this but I'm gonna do it anyways because it might give me the boost I need atm since I'm kinda in a slump the last week or so. (Will give the quick version since I dont wanna list out what I do for my workout,etc)

Been working out consistently since january,almost every workout day is full body day with compound excercises,very little dedicated bicep excercises. Cut out bicep stuff almost completely a few weeks ago and only restarted them a few days ago. I was always a slim guy with practically 0 muscle,is this even decent at all for progress? (not just bicep,but shoulder,chest,tricep) Be honest!

edit: "Boost" being negative criticism or positive reinforcement,all to work hard.Just be honest!

edit 2: Only reason I'm asking is to try get out of a slump + genuine curiousity based on what you see and what some said to me today

needs a baseline for comparison

sorry to say that i don't think your biceps will ever "peak," if that's what you're hoping for them to do, they're the wrong shape, mine are the exact same shape :/

i wouldn't suggest full-body days

Am too self conscious to post a before picture. My arms have always been tiny,so while I know they are now bigger than they used to be,I'm just not sure if it's alot bigger or if I'm lagging far behind. Also the fullbody thing is mainly for putting on a little muscle + losing weight (losing weight being alot more important and the current goal)

No amount of weight-lifting is going to approach cardio for fat-reduction purposes. The difference in fat-burning for a full-body vs. split would be negligible. Beyond that, muscle has a very high caloric maintenance cost, so by building muscle, you will address your goal of fat reduction to some extent.

If you want to lose weight, you should be doing it in cardio sessions in combination with your lifting.

There is cardio included everyday (most days its just a little,but some days with less weights have alot more). The overall idea was (just like you posted) muscle burns more calories than fat,so put on as much as I can at first to help with the fat burning. Diet is a pain and I struggle with it to an extent but I've some seen definite losses/gains at least.

I just wanna kill myself when doing cardio in the gym though lol

I sweat a ton at the gym too. I use the mithchum gel stuff and only use it right when I get out of the shower. Let it dry completely before you put a shirt on. It lasts long enough to where I can go to the gym the next day and not smell like funk. Doesn't stop the puddles of sweat I produce but who cares its the gym. From what I can tell 2 or 3 of my gym shirts that stained are starting to go away(I used to use big name deodorants before, degree axe insert fancy name here)

If you like p90x try Insanity, I've done it once. Doing a second time with a gym buddy, it really works just need to stick with it and go at your on pace.

I usually workout in the mornings because after a full day pf work i have no will to do anything. I must admit that the game takes away from the time i can use to workout. But hers my diet: upon waking up i drink a protein shake L carnitine and yohimbe extract then a 20 min run. After that i go to the pool and swim 30 minutes. I change that every other day and hit the gym for some light weights. I eat brown rice and sweet potatoes and i avoid fat when i can. Im colombian so if my mom cooks my diet goes to hell but as long as one worksout daily you should be fine. Green tea all day but not after 7 to keep heart rate up as well.

Also very good to drinking half or more of your body weight in water.

Also, your testosterone is at it's highest about the time you wake up and tapers by a bit a couple hours later.

Has anyone here had any issues regarding breakouts or allergic reactions to Fish Oil?

This happened to me few months back and the dermatologist said it was due to not showering immediately after the gym or possibly the fish oil.

So I just wanted to get some insight on if any others have had this experience. And if switching to flax oil would help?

It can if you have fish allergies. You have a few options. Cod liver oil, krill oil, or flax. You will be missing out on Vit D with cod liver, and DHA with krill oil, though you can buy straight DHA separately. Also, you can try an antihistime like zyrtec allegra or claritin to see if that will clear it up. Benadryl is usually best for that type of thing, but it can knock you out.

hey so this is as fine a segue as anything

i mentioned my "routine" on an unrelated ffxiah thread and it occurred to me to check out this thread and see if anybody had mentioned this sort of thing and it looks like a no so heeeeere goooooes

one of the best decisions i ever made for my health and fitness was to buy a recumbent exercise bike (one of the ones with the seat pushed back); it's very easy to maintain balance with free hands on one, even when going at a reasonably intense rate, which as it turns out is goddamn perfect for playing video games

so now i end up on this bike anywhere from 45 minutes to 2 hours a day, and i don't even give a ***, because now i'm doing cardio (the most boring ***in the world) while doing something i'd love to spend all day with but could not possibly justify otherwise

i got my bike for like 150 bucks new

vaya con dios, nerds

Do you mainline a doritos/mountain dew drip during this? :P

All jokes aside, recumbent bikes are one of the better forms of cardio, especially factoring in joint stress. Elliptical trainers are good too.

Hey guys and girls. I started working out again a while back, nothing heavy mind you, im getting on a little compared to most of you lol. The gym where i work is kind of limited and even though im seeing a difference in my appearance im missing something and would like some advice.

First off, the gym i use is at work and it is the closest/easiest one for me to get to as i live in the middle of Norway. It has: Leg curl, Leg Press, Leg Extension, Lat Pull Down, Chest Press, Running Machine, Bike, Back Extension, Sit up Bench, 4-36 Kilo Dumbbell sets and a Fixed Barbell for squats, bench press and such.

What i am looking for is some exercises that targets my lower back other than squats and back extension. Even though i have been working out for a few months i cant seem to shake the wobbly bits around the lower back/sides. My stomach i am doing fine with, which i thought would be more trouble.

Dead lifts. (performed properly or you could do damage)
But if your talking about loosing body fat around lower back sides, you will need to be thinking about diet and cardio. 80% diet 20% cardio or so in loosing weight. And you cannot spot reduce.

Compound 20 by USP Labs

anyone use this before? results? etc.

USP is real hit and miss with their supps. When they hit, they are outstanding, when they miss they are complete duds. Doing some preliminary research, I would stay away from this one. OEP from usp is far better. If you buy some from an online supp company, see if they have some free samples of the stuff and see for yourself. Personally, I wouldn't spend money on it though, it doesn't seem tested that well and there are much more tried/tested products on the market.

Apparently some people are stacking OEP/Compound 20

Oxy elite pro/compound 20 stack - bodybuilding.com

I personally think "hardening agents" are a total waste of money, but that's just me. At that price I'd buy a cycle of test booster with Aspartic Acid and see better results if I had no other supps left to buy.


Ditch the protein in your morning stack, have it after your workout. Add caffeine, green tea extract (or just drink everything with green tea) and L-Tyrosine to the mix 30 minutes before morning cardio if you want a stronger stack. Yohimbe is good, but I find Ephedrine to be a lot more effective. Never mix the 2 though, your heart will probably explode. I cycle on to Yohimbe when I need a few weeks off Ephedrine, but with Yohimbe being banned in Canada it's hard to get it through customs sometimes.

I stick strictly to yohimbe (and dmaa, using OEP now). After about a week on OEP its pretty good but there's a bit of a crash after a few hours and I have to take another. I've got the timing down though so it doesn't keep me up all night. I just cannot live with the side effects of ephedra; granted it is more effective. The inability to get wood completely rules it out for me, not to even mention the other sides. I would rather take DNP and have yellow semen than take ephedra. Clenbuterol is another possible option, it is extremely effective with pretty much the same side effect profile as ephedra, though more jittery if you could imagine, minus the sex sides.

Overall I like my geranium(dmaa), yohimbine, caffeine, PEA, stack the best. pretty effective with not too many sides. Now that my diet is much cleaner I don't have to resort to the stronger stuff to get the results that I want.

@quiz - a good indication for yourself would be to start tracking 3 things

1. Weight
2. BMI
3. Muscle Sizes

get yourself a little notepad, bmi caliper and tape measure - i used to take measurements once a week, little less frequent atm.

Trying to work less on just muscles development atm and more tendon strength - also nursing a knee injury which dont help xd

I'm not sure where you're going with this but that's not good advice imo. First of all, BMI is an useless measurement to go by, it is based on an average of the general populace and does not take into consideration build or body type.

Strength building exercises such as resistance training for muscle gain also strengthens tendons, that's the whole idea of load bearing exercises. Advising a relative newcomer to focus on his tendons is pushing him down a path to injury because those are very specific, very technical exercises associated with exercise rehabilitation that requires close guidance as they can lead to serious long term injury if done wrong.

Lastly, measuring muscles? Really? Depending on his body fat to begin with, he could gain muscle mass but lose fat around those muscles and witness no increase in measurement despite an increase in muscle mass. Not to mention the margin for error.

In short, keep it simple and stick to resistance training and basic cardio exercises. Enjoy what you are doing and don't over think things, you gain experience and understanding as you go.