For BG fitness fanatics, a question..

[Zoolander]

and damn, i know i said it already, but god you're big lol. i know there are some other heavyweights that lurk here that wont post crap who's big like us though. (lookin@u ozz)

Yea us heavy weights gotta stick together man! XD

http://i15.photobucket.com/albums/a363/LT1Ben/arms.jpg

hows the pullup challenge going? and are you doing widegrip or what, because I am of the opinion that widegrip pullups can fuck themselves.

[richardd]

wow, keep up the good work! im @ 8 none half ass ones, but i can half ass my way to 15 pretty good lol. and naw, im doing old fashioned close grip positions, which are pretty much like chin ups. regular pullups suck monkeytits. how about you man?

[Zoolander]

Close grip = overhand grip but inside? I've been using the parallel grips that are in the middle, pretty much my favorite ones. Doing chinups every other workout too though. Can get about 7 good ones on parallel grip, don't think I can half ass much more than that though. Definitely not 15 lol, nice job man.

[richardd]

yeah, they're facing me lol. its like chin ups basically. tbh, i havent put too much effort into it besides the daily 20-25 i got going on. its the other workouts im doing that are making me able to tolerate it more i think lol. same will happen to you man, keep at it! 8 is fucking awesome compared to what we were doing a few months ago lol

[Atreides]

chinups are quickly becoming one of my favorites too, after the overhead press and maybe kettlebell bottom-ups

[Darlantan]

yeah, they're facing me lol. its like chin ups basically. tbh, i havent put too much effort into it besides the daily 20-25 i got going on. its the other workouts im doing that are making me able to tolerate it more i think lol. same will happen to you man, keep at it! 8 is fucking awesome compared to what we were doing a few months ago lol

I am still at 5 good ones onry, lol. Its ridiculous... I blame it on the fact I had some back injuries years ago and although my biceps are one of my biggest (which doesnt mean they are big ) muscles, I swear I got no strenght on them. Its all good though, 4 months ago I could only do a single one and half assed at that, so I guess 5 is some progress.

Also, nice pictures Rich, Res, Zoo.

[Moss]

its hard to break 3k cals man. its a lot more complicated than eating an entire pepperoni pizza to these ppl who have no idea how our lifestyles are lol

Shit, tell me about it. I've been able to do it the past few days since I have either been working out or at home. Hardest part for me is figuring out when I'm going to get all of these meals in when I have class and work throughout the day.

[Militant]

Does anyone have tickets?

Spoiler: show

To the Gun Show:
http://i27.tinypic.com/2retzpd.jpg

[ozz]

and damn, i know i said it already, but god you're big lol. i know there are some other heavyweights that lurk here that wont post crap who's big like us though. (lookin@u ozz)

I'm not sure if i ever couldve been considered a heavyweight, but I've lost about 15lbs recently, messed my back up deadlifting in May and havent been able to lift since

Getting better though, so maybe soon... but at 6'5 180 I'm pretty skinny lol

you're the man rich

[Gustave]

I start out my back workout with 4x8-10's benchish wide grip pullups then 4x8-10 chin ups. I can almost finish all without using my legs for a little cheat. I haven't tried the 20 legit yet but I know I'm pretty close. Maybe I'll posta video when I try

[Weiing]

I'm a 20 year old male, 5'10sh and weigh about 167. I'm pretty skinny, but most of my fat seems to pool around my belly and the upper portion of my thighs. Overall, I'm happy with my weight, just not where it is. I've never been a fitness fiend, but I have a fairly good diet (compared to most other 20-year-olds) and eventually, I'd like to have a more muscular build. What would be a good work out plan for a beginner like myself? I have access to some weights and I try to run at least 3 miles a week atm, but I don't feel like its doing anything. Any advice would be helpful :3

Poor guy... this post got lost in the sea of epeen attention whore males who want to show off after Rich. hahaha.

Anyway... to reply to your inquiry:
Yeah. Belly and thighs are usually where people store their fat. It sucks, but what can you do? Your body will store fat wherever the hell it feels like.

You say you have a good diet, but please explain further. This is quite important as cutting/losing body fat is largely due to your diet.

What weights do you have access to? Honestly, some good starter workouts are Starting Strength, StrongLifts 5x5, New Rules of Lifting, and... perhaps Mark's Daily Apple's Prison workout.

Running is meh... But perhaps that' sjust my personal bias against steady state high level cardio. Try HIIT/sprints for a change. Also, maybe it's not the RUNNING, but the diet part that's really preventing you from seeing "results".

You are around the "normal" BMI. I'm not sure exactly how your body composition is so...don't know how accurate the BMI. I just use it for a quick guide for the most part. Anyway, perhaps your body is at a happy natural weight and unwilling to shed that extra fat due to you being at a decent weight. Perhaps you need to gain a bit more weight to bulk (mostly muscle) and then cut the remaining body fat.

[Myth]

Running is meh... But perhaps that' sjust my personal bias against steady state high level cardio. Try HIIT/sprints for a change. Also, maybe it's not the RUNNING, but the diet part that's really preventing you from seeing "results".

To be honest 3mi/wk is not really "running". It's pretty low actually. However, upping mileage is never a magical answer. He'll definitely have to balance his diet a little more, but if you want to run then I'd try to do it at least 3-4 times a week. Just have to be careful to take it slow early on and not add on the miles like crazy for a few months. If you want more specific running tips just ask and I can go into a lot more detail.

[Militant]

So I'm interested in what everyone's chest routine is since that's what I'll be doing tomorrow. Here is my current routine:

-4x8 Incline Dumbbell press. 70/75/80/80 is what I'll be doing tomorrow.
-4x8 Flat Barbell bench press. 135/155/185/185
-4x10 Dips. I used to do decline bench. A buddy of mine who's been lifting 10 years swears that decline is a gimmick and does dips exclusively for his lower chest. He's fucking huge so I'm giving it a shot.
-4x8 Dumbbell flys 20/22.5/25/25
-4x8 Idk what you call it, but you lay flat on the bench, cup a dumbbell with both hands, bring the weight behind your head, and then raise it up so its in front of your face. Basically just stretching the chest the opposite way of flys. This I use 30/35/40/45.

Comments/Suggestions?

[richardd]

have you ever tried cable flys? those are great for chest as well

and you really dont need to do BOTH flat barbell and incline dumbells, just do one and incorporate something else. maybe instead of doing the barbell, you can so hammer STR benches

[Meat]

they're called pullovers and they're primarily for your lats. depending on when you work your back you might want to cut them out.

[Headspace]

they're called pullovers and they're primarily for your lats. depending on when you work your back you might want to cut them out.

I've done those on both back and chest day since I can't get a straight answer on what they work. Like I can understand how they work the lats, but it also gives a good squeeze in the lower part of the pecs, so idk

[Omnipotent]

Can I be a white Richardd?


http://img191.imageshack.us/img191/6...1006261816.jpg

[Miroku_Asura]

You say you have a good diet, but please explain further. This is quite important as cutting/losing body fat is largely due to your diet.

I haven't written anything down, so bear with me this is off the top of my head.
* I rarely drink sodas. Like maybe 1 or 2 a month at most.
* I rarely eat fast food (about as often as the soda actually).
* I only drink skim milk (Never liked the taste/thickness of anything above 1%, so not really an intentional choice).
* My go to breakfast/lunch is a cup of nonfat Greek yogurt with low fat granola and whatever fruit I have in the house. If I'm out of yogurt/granola etc... I'll usually have a bowl of shredded wheat with skim milk
* I try to eat smallish meals through out the day- lots of nuts, hummus, cheeses, poached eggs over whatever leftover vegetables from the night before, etc., but recently, I haven't been eating as often as I'd like to due to various factors (job interviews, errands, Abyssea exp, etc...) so I've been filling up on water and unsweetened iced teas.
* Dinner is where it can go down the shitter rather quickly- I'm a foodie by nature, so my instinct is to go for something more flavorful and fattening after a long day, rather than something that's calorie conscious. I cook for two at the moment, so its easier to just revert back to old habits rather than look for a new way to transfer the flavors of my dishes to a healthier version solely so I don't have to listen to bitching.

I've been getting better lately though- eliminated butter from the majority of my diet and have swapped over to olive oil for most things, serving myself smaller portions of the fattening things and loading up on veggies and the like.

What weights do you have access to? Honestly, some good starter workouts are Starting Strength, StrongLifts 5x5, New Rules of Lifting, and... perhaps Mark's Daily Apple's Prison workout.

The local pool has a dinky weight room that I drive too every so often. There's some dumbbells that I think go up to 30-40lbs maybe? A bench press, and I think two or three different types of weight machines. Its a little out of the way, so I haven't tried weights as much as I would like.

Running is meh... But perhaps that' sjust my personal bias against steady state high level cardio. Try HIIT/sprints for a change. Also, maybe it's not the RUNNING, but the diet part that's really preventing you from seeing "results".

When I run, I can usually keep a pretty good pace for the first quarter mile, then I have to slow down to a power walk, otherwise I have trouble breathing (asthma ftmfw!) I usually am able to finish the last quarter mile in a sprint.

Anyway, perhaps your body is at a happy natural weight and unwilling to shed that extra fat due to you being at a decent weight. Perhaps you need to gain a bit more weight to bulk (mostly muscle) and then cut the remaining body fat.

So to build muscle, focus on weight training and increase my protein intake? I don't remember the ins and outs of physio-anatomy from high school so forgive my naivety.

[Meat]

You need to flip the script, if you're going to fuck about and be a foodie, do it earlier in the day. yeah a calorie is a calorie, but early calories get burnt with day to day activities. Later meals should be lower calories ones.

This might not be an overly popular opinion but there's a lot of dairy there and in my experience dairy give you the impression of being "fatter" than you actually are by bloating you out.

everything else seems to be in order really, hopefully you're not actually cooking with the olive oil though.

[Weiing]

Diet looks alright. Have you actually counted your calories for a week just to see how much you are consuming? Just a note: nothing wrong with butter, egg yolks, full fat/low fat Greek yogurt, other fat/saturated fat...at least in small amounts (if you're that afraid of fat), as it's needed for body functions. Regardless of how hectic your life may be, make sure to make eating a priority, as that's what keeps you alive and moving. Never neglect food nourishment.

I'm not that well-versed in physiology and how the body works... so I'm sure the other people will use more technical terms. All I know (as it's easier for me to understand) to build muscle is to tear your muscles by doing things like lifting weights and letting them recover and rebuild through ample rest and diet, especially with eating sufficient amounts of protein.

Walking, biking, swimming, hiking, etc are all nice cardio to help burn fat. Although, if you don't have enough time, HIIT/sprinting is pretty time efficient and just as effective.

Not sure if it would ever be plausible for you to lift weights, but it is the easiest and most convenient way to build muscle. Obviously if you can't starting off with push ups, pull-ups/chin-ups, plyometrics, some bodyweight lower body exercises such as squats/lunges, would be ok...?

edit: Or listen to Residue/Meat...he knows more :D