[KuYA II]

^
thanks =).

yeah i did some research. and i do consume oatmeal, brown rice, protein (majority of the them being lean *no skin* chicken breast, tuna, wild Alaskan salmon etc.) tons of vegetables and some fruits. I don't like junk food nor eat white rice (only on cheat day). the thing i'm just confuse is the ratios. There are tons out there and i don't want to follow one that won't benefit me.

ex. 40/40/20, 45/35/20...

i know for a fact that your suppose to consume about 1-2g of protein per bodyweight and at least 20-30% from fat then the rest goes to carbs. Then you consume most of your carbs on your morning, pre and post workout then some throughout the day..

i have done bulking once, but i surplus too much calories at one time which all turned into fat (w/ starting strength program) so i'm starting all over (from a tremendous horrifying diet to lose all that fat and ended up losing a lot of muscle along the way).

i was also wondering how many times do you add 200-300 calories above your maintenance.... every 2 weeks? Or just when your not gainning a pound or 2 and thats when you increase your intake.

[Makaveli]

^
thanks =).

yeah i did some research. and i do consume oatmeal, brown rice, protein (majority of the them being lean *no skin* chicken breast, tuna, wild Alaskan salmon etc.) tons of vegetables and some fruits. I don't like junk food nor eat white rice (only on cheat day). the thing i'm just confuse is the ratios. There are tons out there and i don't want to follow one that won't benefit me.

ex. 40/40/20, 45/35/20...

i know for a fact that your suppose to consume about 1-2g of protein per bodyweight and at least 20-30% from fat then the rest goes to carbs. Then you consume most of your carbs on your morning, pre and post workout then some throughout the day..

i have done bulking once, but i surplus too much calories at one time which all turned into fat (w/ starting strength program) so i'm starting all over (from a tremendous horrifying diet to lose all that fat and ended up losing a lot of muscle along the way).

i was also wondering how many times do you add 200-300 calories above your maintenance.... every 2 weeks? Or just when your not gainning a pound or 2 and thats when you increase your intake.

You only add more when your gains for every week or 2 weeks stop coming. I'd say if you can get maybe 1-2lbs every two
weeks without getting a lot of fat it would be ok. Even 1-2lbs a week sometimes is ok. Just make sure you stay aware and cut back the carbs when this happens. The macro ratio really depends on your body. I'm personally a hard gainer so what I do is eat my 1g+ of protein per lb and then eat carbs like crazy and have my bit of fat in there through meats and fish oils. I'm lucky enough to have a body that naturally has a low body fat % and I can retain it because of my training intensity, so the carbs are really not a big deal for me.

[ANGELAYLAY]

Well if you think your arms only consist of the bicep muscle and no others then that's where
you've been going wrong training wise lol. You need to work triceps and shoulders/deltoids
also. Start doing some tricep machines or do bench dips or close grip bench press. Shoulders
are optional because most girls always seem to make up some excuse like "omg my shoulders
are getting SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO broad" when infact you don't even
have enough testosterone for them to get that wide lol.

Some examples of good proteins would be Eggs, Chicken Breast (you can actually eat most
parts of the chicken as it's pretty low in calories for a meat, avoid wings), Lean cuts of beef like
steaks, fish and etc.

^-- Okay thanks so much! )

[b18c1]

this doesnt exactly fall into bodybuilding or diet but i guess ill give it a try.

my shoulder clicks but only when i am making really big circles with them and it happens at the back part of when it circles. Also, when i am doing some exercises my shoulder feels kinda sore after... like the joint. only for certain exercises like handstand pushups. any idea what this is and how to make it go away?

[Makaveli]

this doesnt exactly fall into bodybuilding or diet but i guess ill give it a try.

my shoulder clicks but only when i am making really big circles with them and it happens at the back part of when it circles. Also, when i am doing some exercises my shoulder feels kinda sore after... like the joint. only for certain exercises like handstand pushups. any idea what this is and how to make it go away?

The clicking is from the bones which I'm not sure if you can take care of it by yourself but
you can check with a physiotherapist. The soreness you can get rid of by icing it.

[b18c1]

The clicking is from the bones which I'm not sure if you can take care of it by yourself but
you can check with a physiotherapist. The soreness you can get rid of by icing it.

the soreness is hard to explain.. adn it only lasts for like 5 seconds after. its like in the joint and not the muscle.

[Makaveli]

the soreness is hard to explain.. adn it only lasts for like 5 seconds after. its like in the joint and not the muscle.

Go see a physiotherapist for a solid diagnosis. You'll probably have to get x-rays
and an MRI. Standard stuff. If you're that concerned about it anyways. Besides that
there's not much you can do because you really don't know what it is or how to treat it.

[Strawberry]

Hi

Bottom line:
I want to start running/jogging. I never incorporated any kind of exercise to my daily routine before; I'm just your average, skinny-looking Asian girl.
I have access to a gym but I'd much rather run outside than on an elliptical or a threadmill.
I'm just looking to tone up a little; will running three times a week help, and maintain, in what I'm looking for? Thanks!

[Makaveli]

Hi

Bottom line:
I want to start running/jogging. I never incorporated any kind of exercise to my daily routine before; I'm just your average, skinny-looking Asian girl.
I have access to a gym but I'd much rather run outside than on an elliptical or a threadmill.
I'm just looking to tone up a little; will running three times a week help, and maintain, in what I'm looking for? Thanks!

What exactly are you looking for? Just to maintain your current weight? Or to tone up etc?
You said you're already skinny. If you're just trying to maintain that skinny-ness, there's really
no need for a change in what you're doing unless you just want to be healthier. Running 3 times a
week should be fine if you just want to start doing some physical activity. However, i'd suggest
eating more if you start running unless you want to look decimated.

[soadorkable]

For doing cardio i cant run for 1 hours straight. iis it bad if i like run then walk then run then walk then run and etc i doo like when im on the tredmill i elevate the tredmill then walk then like 5 mintues later put it back regular than run thne hwne i get tired go back to the elevated then run... and ive been told running than walking and keep that pattern is bad. what should i do?

[Makaveli]

For doing cardio i cant run for 1 hours straight. iis it bad if i like run then walk then run then walk then run and etc i doo like when im on the tredmill i elevate the tredmill then walk then like 5 mintues later put it back regular than run thne hwne i get tired go back to the elevated then run... and ive been told running than walking and keep that pattern is bad. what should i do?

it's not "bad" it sounds like you're doing HIIT. Sounds fine. If you're trying to run at full speed
for a full hour that's probably why it's not working lol. Work up at your own pace. If you're aiming for
an hour it's not gonna be even close to full speed at first, maybe 50% of your max speed at best.

[misschika]

I'm currently trying to eat less meat and more veggies. According to all my diet research most of them suggest that one become a vegetarian. It'll be easier to take the extra pound off. But I've been doing TAEBO with billy blanks, and I tell u. It does hurt afterward. But now my muscle are use to the routine. Should I continue to do the work out or would you suggest something different?

[Makaveli]

I'm currently trying to eat less meat and more veggies. According to all my diet research most of them suggest that one become a vegetarian. It'll be easier to take the extra pound off. But I've been doing TAEBO with billy blanks, and I tell u. It does hurt afterward. But now my muscle are use to the routine. Should I continue to do the work out or would you suggest something different?

Being a vegetarian is completely up to you. I personally don't recommend it as meat keeps the body
strong for various reasons. Taebo is fine as long as you're still losing weight on it, if not then
change it up. You could always change the pace or whatever if you got the video memorized and etc.
Either that or find other cardio exercises such as running, biking etc. You could always do circuits too.
Again it's just a matter of personal preference. Given that your diet is good then the weight should come off.

[superfunky]

Hey,
I've been lifting weights for a while, but I'll not have access to a gym for a month. I just need some suggestions for exercises I can do.

I've been thinking about doing push-ups (wide and narrow), sit ups/the plank/various stomach and back exercises, outside of the thigh, and sitting 90 against a wall, chin-ups/pull-ups. Is there anything else you can suggest?

Of chin-ups and pull-ups, which do you recommend? I still only manage three full pull-ups at most... XD

Is there a way to make normal push-ups heavier?

Are there any good exercises for triceps without weights? I know of bench dips, but they feel really uncomfortable in the shoulders.

[Makaveli]

Hey,
I've been lifting weights for a while, but I'll not have access to a gym for a month. I just need some suggestions for exercises I can do.

I've been thinking about doing push-ups (wide and narrow), sit ups/the plank/various stomach and back exercises, outside of the thigh, and sitting 90 against a wall, chin-ups/pull-ups. Is there anything else you can suggest?

Of chin-ups and pull-ups, which do you recommend? I still only manage three full pull-ups at most... XD

Is there a way to make normal push-ups heavier?

Are there any good exercises for triceps without weights? I know of bench dips, but they feel really uncomfortable in the shoulders.

You're either doing the bench dips wrong or you have shoulder problems. Narrow push ups his the triceps
more than anything else, either that or do hand stand push ups. Just stick to the chin ups, they both work similar muscle groups. If you want the push up to be heavier, either wear a backpack on your back with some weight in it or get someone to sit on top of you. For legs i'd suggest you also incorporate 1 legged squats with something heavy. For everything else, you're pretty much on the right track.

[superfunky]

I see. Thank you for the quick reply. I really appreciate it.

[EMPORIO]

I have a question,

I have some size on me, I bench around 300-400 and I weight around 185, anyway I don't think I'll ever have those skinny underwear model abs but I do feel like I can get those bodybuilder abs, now those abs go against everything I've been told about abs, those guys are huge but have cut abs, now I know it can be a result of juice, but is there anyway for me to get bodybuilder abs ?

[jadeooo]

o.o I have a question!

Is there any excercise to just target tummy fat & thighs? running? o.o >.<""



thanks!

[Makaveli]

I have a question,

I have some size on me, I bench around 300-400 and I weight around 185, anyway I don't think I'll ever have those skinny underwear model abs but I do feel like I can get those bodybuilder abs, now those abs go against everything I've been told about abs, those guys are huge but have cut abs, now I know it can be a result of juice, but is there anyway for me to get bodybuilder abs ?

lol why are you bragging about your bench when you're asking me a question about abs? Does that
make any sense to you? You don't need juice to get cut abs. The bigger you are, the bigger your abs will
be. To get them looking "cut" you just need to cut down the body fat %. Abs are made in the kitchen.
"Bodybuilder" or "underwear model" abs are not much different besides the size and bodybuilders just
get very dry for their contests. You're not going to get abs that look like a pro bodybuilder unless you just
mean the size of them. The abs of the pros that you see in pics are only contest shape. Off season it looks
completely different and not very shredded. I also doubt that you can rep 315 or even 400 for that matter.
You might be able to 1 rep max the 315 but besides that i'd need proof to believe that lol.

o.o I have a question!

Is there any excercise to just target tummy fat & thighs? running? o.o >.<""



thanks!

there's no exercise to target "tummy fat & thighs", if you've read any of the replies earlier
in this thread, you'd know that you can't target fat loss. Any cardio exercises will help
burn fat combined with a good diet. This means running, elipticals, jumping jacks, burpees,
skipping, biking etcc. Fat loss occurs in random parts of the body when it occurs.

[D_K]

I have a question,

I have some size on me, I bench around 300-400 and I weight around 185, anyway I don't think I'll ever have those skinny underwear model abs but I do feel like I can get those bodybuilder abs, now those abs go against everything I've been told about abs, those guys are huge but have cut abs, now I know it can be a result of juice, but is there anyway for me to get bodybuilder abs ?

You can bench 4 plates and yet have to ask such a naive question?