STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[marcuskicks]

if you're trying to cut and lose weight, all of that can be accomplished in the kitchen.

Yup! I got my eating covered. I just want to ask more about what workouts should I do and how should I do them.
I started running and eating better and I lost a couple of lbs in 3 weeks. I just want to know what do when weight training again.

 

[skyypilot]

Man, ended up going to BWW (Bufallo Wild Wings) lastnight and ate real bad. Gonna up the cardio tonight after legs.

 

[freeze]

if you're trying to cut and lose weight, all of that can be accomplished in the kitchen.

Yup! I got my eating covered. I just want to ask more about what workouts should I do and how should I do them.
I started running and eating better and I lost a couple of lbs in 3 weeks. I just want to know what do when weight training again.

gotcha.


well I dont know your situation as far as gym access, but quote a bit can be done outside the gym as well.




but you have your main body parts....chest...back....legs....and core (solar plexus).

chest you're mainly doing a series of pushing movements, sprinkled with fly movements (hug the tree). The chest is really just one big slab of meat, broken into major and minor components. Pushing from different angles has it's effects.

back is pulling maneuvers. The back is big, lots of pieces. It'll behoove you to take a liking to pullups and chinups. You can hit alot by just doing those. Get some Rows in. Then deadlifts, or hyperextensions.

Legs are another huge body part. Quads, Hamstrings, glutes, calves. Squats are your friend. And there's plenty of variety to find the comfort. Walking lunges work the complete leg. Deadlifts hit glutes and hams. Leg press hits quads and glutes. and the standing and seated calve raises.

Core, is that whole abdominal area. That's where your true strength lies. planks work it. leg raises. wall sits. deadlifts, oblique work, etc. any time you squeeze your abs doing other exercises you're also working your core, but to a lesser extent.


As far as #'s, you first have to workout, see where your personal limits are and adjust from there. Sets, generally, I like 3-4, but you can go less if you wish. Rep range 6-8 is good for overall strength/endurance gains. 4-6 for strength gains. I like to keep workouts to about an hour and just squeeze in as much as I can in that time period.

I think that's everything in a nutshell. Get your proteins, limit your carbs, for now, watch your salt, fats, sugars. GET PLENTY OF SLEEP & WATER. Piece of cake. wait, no, don't eat cake. lol.

 

[illwill8710]

u guys ever try this? I'm addicted to it.

Never seen them in the store but I'm going to look for them tonight.

 

[dauldierce]

U gotta starve yourself. Don't eat for a weak and you'll get cut.

 

[marcuskicks]

gotcha.


well I dont know your situation as far as gym access, but quote a bit can be done outside the gym as well.




but you have your main body parts....chest...back....legs....and core (solar plexus).

chest you're mainly doing a series of pushing movements, sprinkled with fly movements (hug the tree). The chest is really just one big slab of meat, broken into major and minor components. Pushing from different angles has it's effects.

back is pulling maneuvers. The back is big, lots of pieces. It'll behoove you to take a liking to pullups and chinups. You can hit alot by just doing those. Get some Rows in. Then deadlifts, or hyperextensions.

Legs are another huge body part. Quads, Hamstrings, glutes, calves. Squats are your friend. And there's plenty of variety to find the comfort. Walking lunges work the complete leg. Deadlifts hit glutes and hams. Leg press hits quads and glutes. and the standing and seated calve raises.

Core, is that whole abdominal area. That's where your true strength lies. planks work it. leg raises. wall sits. deadlifts, oblique work, etc. any time you squeeze your abs doing other exercises you're also working your core, but to a lesser extent.


As far as #'s, you first have to workout, see where your personal limits are and adjust from there. Sets, generally, I like 3-4, but you can go less if you wish. Rep range 6-8 is good for overall strength/endurance gains. 4-6 for strength gains. I like to keep workouts to about an hour and just squeeze in as much as I can in that time period.

I think that's everything in a nutshell. Get your proteins, limit your carbs, for now, watch your salt, fats, sugars. GET PLENTY OF SLEEP & WATER. Piece of cake. wait, no, don't eat cake. lol.

THANK YOU! APPRECIATE THE INFO!

 

[putaginaj]

Whats the optimal distribution of body part exercises within the week? Like is there a guideline of what body parts should go together for the day? Im trying to get back in shape and I want to plot my week, with Sunday as my rest day.

Thanks!

Generally, it does not. Since you are taking one day off during the week, you should just work a major muscle per day. I personally don't like working two main body parts in one day except Monday (Chest + Calves). Here's how I do my break down...

(During bulking season)

M - Chest, Calves

Tu - Legs (Since I did chest on Mon and some workouts work my back out, I rest it for the Wed for full potential)

W- Back

Th - Rest

F - Shoulders

Sa - Bi's & Tri's

Su - Rest

Hopefully this helps. Resting your muscles is part of working out. Stretching on rest days is highly suggested.

Hopefully that helps. Like others said, you can always

 

[marcuskicks]

Generally, it does not. Since you are taking one day off during the week, you should just work a major muscle per day. I personally don't like working two main body parts in one day except Monday (Chest + Calves). Here's how I do my break down...

(During bulking season)
M - Chest, Calves
Tu - Legs (Since I did chest on Mon and some workouts work my back out, I rest it for the Wed for full potential)
W- Back
Th - Rest
F - Shoulders
Sa - Bi's & Tri's
Su - Rest

Hopefully this helps. Resting your muscles is part of working out. Stretching on rest days is highly suggested.
Hopefully that helps. Like others said, you can always

Thanks! But is that spread more ideal for bulking? My goal is to lose and get some definitions though.

 

[quaz]

Damn 4,200 cals :x  low key jelly of you. Lower the protein, your body can't use but at most half of what your taking in, that should be killing your stomach. Up your carbs with pasta and rice like you said and I would lower the fats a little bit also. Are you doing cardio? Cause if so stop and you might not have to eat so much, I find it hard to believe some people can't gain weight on 3,000-3,500 cals a day, I know I could.

Ya funny you should mention that because my gut was feeling like it had concrete sitting in it yesterday. I do cardio twice a week for 20 min. total is all. I lift 4 times a week.

 

[putaginaj]

Thanks! But is that spread more ideal for bulking? My goal is to lose and get some definitions though.

When I start cutting, beginning of Feb, I use this workout schedule:

(The comma will separate between my morning and afternoon workouts)

M - Chest, Legs

Tu - Back & abs, arms

W- Rest

Th - Chest, Legs

F - Back & abs, arms

Sa - Rest

Su - Rest

I decrease the weights by 30% at this point and increasing my reps to 12-15 instead of 6-8 during bulking.

 

[matt53]

have you had ON, while its a very good quality wise the taste sucks


id recommend Giant Sports Delicious Protein

I haven't had it, but I have heard good things about it as far as quality goes.

So I'm not really expecting it to taste good. I just want the best tasting one lol

id go with Chocolate if anything. Ive had it before and with Milk its good. with water, welll not so good:x

I've never had a bad tasting ON protein. if you are gonna order some, they have some awesome flavors like rocky road and chocolate caramel on bodybuilding.com

 

[timbo109]

^^dang, I feel like im going to die on the walk to my car and to the gym when its 37 degrees at 6am!

I feel like my stomach is always bloated, yet my bod fat isn't that high. Anybody know what causes this? Ive done a little research and all I can find is that it may be related to sodium. If anybody has had this same problem but fixed it then give me the secret.

probably gluten. You eating a lot of bread, pasta etc, maybe pounding a few too many beers?

 

[ksteezy]

Just killed a rice bowl @ chipotle, no rice, double up on chicken, pico, black beans, lettuce and onions

 

[lucho]

Just killed a rice bowl @ chipotle, no rice, double up on chicken, pico, black beans, lettuce and onions

I do the same thing, except double steak, pico, guac, lettuce. No rice or beans for me

 

[timbo109]

When I start cutting, beginning of Feb, I use this workout schedule:

(The comma will separate between my morning and afternoon workouts)
M - Chest, Legs
Tu - Back & abs, arms
W- Rest
Th - Chest, Legs
F - Back & abs, arms
Sa - Rest
Su - Rest

I decrease the weights by 30% at this point and increasing my reps to 12-15 instead of 6-8 during bulking.

You're lifting twice a day and hitting body parts twice a week while in a caloric deficit? Furthermore, why are you increasing your reps while cutting? 12-15 rep sets are suited for hypertrophy. You won't be putting on any muscle while in a deficit. Still possible to gain strength. Drop your rep ranges to 3-5 focus on compounds.

 

[JCMojica24]

Do you guys have set days off or just rest when your body feels like it needs a day or two off? I don't wanna work out too many days in a row but I'm also not sore. Would be my 4th day in a row.

 

[putaginaj]

You're lifting twice a day and hitting body parts twice a week while in a caloric deficit? Furthermore, why are you increasing your reps while cutting? 12-15 rep sets are suited for hypertrophy. You won't be putting on any muscle while in a deficit. Still possible to gain strength. Drop your rep ranges to 3-5 focus on compounds.

I feel it's better to burn the calories through training because it would keep the oxygen and blood flowing to the muscles I want, like doing super sets. I do a lot of cross fit workouts as well, which is why I just generally state which body part/area I work on to least confuse the reader. For my main workouts; like bench pressing, squats & dead lifts, I still keep them about 4-5 reps x5 sets.

 

[licensed to ball]

Just killed a rice bowl with...no rice

So isn't that like ordering a Cheeseburger...with no cheese?

Or a turkey sandwich...with no turkey?


(I know you meant burrito bowl but I just found this funny haha)

 

[imreallydirknowitzki]

Got my order from BB.com today Anyone else hyped when you get new/more supps?

They threw in a sample of ON's pre-workout, never tried a pre-workout before, I think I'll try it today.

 

[just reason]

Do you guys have set days off or just rest when your body feels like it needs a day or two off? I don't wanna work out too many days in a row but I'm also not sore. Would be my 4th day in a row.

Three days a week.. on.. m,w,f off.. t,th,sat,sun
Four days a week.. on.. m,t,thurs,fri off.. w,sat, sun

Should give your body rest... gym at 7.. takeover workout..

 

[lucho]

Got my order from BB.com today

Anyone else hyped when you get new/more supps?

They threw in a sample of ON's pre-workout, never tried a pre-workout before, I think I'll try it today.

I think i need to get schooled on supps. I never really taken any besides lean protein and one-a-day vitamins. I crossfit, run, and play soccer. 

Info?? Suggestions?? 

 

[sole searchin]

Quick question, may sound dumb, but I've always wondered this (I have a Bachelor's of Science in Exercise Science BTW but I never put it to good use since I'm focusing on graduate school and other things, but I'm trying to apply my knowledge in regards to myself first).

According to this: http://casualgourmetsausage.com/cas...ption=com_content&view=article&id=7&Itemid=14

A link has 50 calories from fat but only 5g of fat. 9 calories per 1g of fat would lead me to say that it should be 45 cal from fat, but why the discrepancy? I am only using this as an example since I've seen other foods like this as well.

Thanks!

 

[matt53]

Got my order from BB.com today Anyone else hyped when you get new/more supps?

They threw in a sample of ON's pre-workout, never tried a pre-workout before, I think I'll try it today.

That ON pre-workout is gonna make you sweat like a mofo

 

[imreallydirknowitzki]

That ON pre-workout is gonna make you sweat like a mofo

Yeah? I already sweat like a mofo, so maybe I shouldn't take it

 

[iam king]

I need a manual on how to eat 4,500 calories a day

Agree.