April Resolution

[CyclonePackFan]

I know this is off subject, but what do you guys think about ripped fuel...my boyfriend who used to work out all the time, stopped and gained some weight, he has lost 13 pounds in 3 weeks with he is looking really good, but he just started taking ripped fuel, what do you guys think about this? I mean it is ephedra free so it can't be THAT bad, but i just think he can do it without it, he is working out 5 nights a week for and hour, and running for 30 mins on the elliptical machine 6 nights a week....(that thing kicks your ass, and he does it on the highest level, hes a big boy!) and drinks NOTHING but water now, and only eats healthy now, i think he could just do it naturally but he said it would "speed up" his results, what do you guys think?

Tell him not to waste his time. Regardless of whether ephedra is legal again (ban was overturned), it's still the basic scheme. The ECA stack basically is a bunch of stimulants which boost your metabolism (with the side effects of increased energy, etc.) It does work, but it only increases metabolism slightly (ephedra was the real kicker ingredient), usually a couple of percent. While it depends on the person, the stimulants can f*ck with your heart (the same way drinking six cups of coffee daily would). I was on stuff like that for a while, and got weird chest pains, and when I went off it, my metabolism dropped drastically (also didn't help that I couldn't work out anymore) and I gained everything back and more.

If your boyfriend is working out as hard as you mention, he'll lose the weight naturally.

Also, Partial, my condolences on the loss of your friend.

[Partial]

I've done ECA before.

I have also done the Anarchy stack and the SwoleCat stack. I wouldn't necessarily take them for weight loss purposes because really if you don't have your foundation (diet, weight training schedule) down pat, it really won't do you a lick of good. And its expensive.

I use it more for energy purposes. I have tried to drink Green Tea before, but I simply cannot do it. It just isn't my cup o' tea, so to speak :P

So, I stack a Green Tea capsule (devoid of caffeine), with some Acetyl L-Carnitine (ALCAR - normally 2 capsules that I am unsure of the miligrams), one adult aspirin (I only do the aspirin in the stack once a day), a no-dose, and one bronchaid.

Crush up any of the pills that are not sealed with a disolvable plastic. The effect is much greater.

Your heart will be beating pretty good during the day and you will definitely be wide awake during the entire day.

You will have the best workout of your life, though. Make sure you take two-three minutes in between sets to maximize the effects here and let your heart cool down. After all, resistance training is supposed to be anaerobic.

NOTE: Don't do this unless you are experienced and done your homework. I was really, really into fitness so I know my stuff and know what works for my body and what my heart can withstand.

[Partial]

Ultimately though, tell the guy to focus on lifting. There really isn't a whole lot of need for cardio work unless he is interested in going really slow and just burning a little fat in the morning or if he wants to be a runner.

Resistance training gives the heart enough of a workout that you will greatly improve your cardiovascular health, and you won't have the catabolic effects of running slowing down your lifting gains.

Tell him to do big, compound movements and he can maximize results while minimizing time. His heart will also get beating very, very hard doing squats and deads.

[Partial]

I am back on track with my plan and rocking it.

Is it kind of sad that I could do pullups two years ago and now struggle to do even one with good form? stupid fatness.

[Tyrone Bigguns]

If you are fat, why are you eating over 2000 cals a day. You need to drop to around 1500-1800 if you are trying to really lose weight. But, i guess it all depends on your mbr..but, without a real doctor..it is guess work. I would keep it under 2000.

Couple of suggestions. First, more meals at less cals. You should be eating 5/6 times a day. At your current 2100 cals...6 x 350 does it for you. Less to eat at each meal, but more meals..keeps your metabolism revved higher.

Protein: Studies have shown a better success rate with mixed protein. ATW is all whey. You don't want that.

Breakfast: Way to many cals. Also, skip the yogurt. Why would you eat that? Also, why are you eating two servings of fruit. Ditch one. Get some sort of starch in there.

Lunch: One, lose the brownberry. You can find bread with less calories that also has protein. I eat orowheat and get 80 cals with 4gs of protein..and that is for 2 slices. U should be able to find a bread that gives you 130 cals with 4-7gs of protein. You need some fat in your diet. Don't be afraid to add a reduced fat cheese like alpine lace. You'll get around 7gs of protein. Also, how much protein are you getting in this meal.

Personally, I would make this a salad with protein meal. Get you 30gs of protein with almost no calories.

Snack: Lose the nuts. Pack a sandwich (eat the salad instead)..good bread, turkey, reduced cheese. Add an apple. 300 cals.

Dinner: If you aren't measuring the amount of oil you are fooling yourself. At least know how many calories you are getting. BTW, 6oz chicken with no skin, roasted should be 280 cals. Can't determine you cals from veggies, but it is safe to assume that you are getting around a third of your cals from the oil. Not good. Find a a good marinade or rub.

Snack: Get another protein shake/meal replacement in.

Your lifting...what exactly is your goal. You aren't getting enough protein to put on mass, so i'm guessing you are trying to drop some pounds and get lean.

You should really be doing some supersets and some cardio. I would advise something like chest and back on monday, arms and shoulders on weds, and legs on friday. And, skip the 12..8. Get 15 in or until failure. You don't need 4 sets, 3 will work just fine. Also, decline chest is pretty much a waste. You get enough pec major with doing any sort of press.

Here is a workout for monday. You can do it, but remember to change the way you do it. So, if you do a dumbell press one week, do it on a machine the next week, and then bench the following. Also, work in doing some stuff on the flex balls...works your core at the same time. The key is to keep your body from getting use to the workout. You will see better results doing that than switching your routine every 2/3 months.

Mon: dumbell press and then right away to lat pulldown (remember to not let your arms fully extend..thats cheating). Flys (on the bench, on the ball, on the machine..you pick..just vary it)..then a back excercise like a cable row. Incline chest (dumbell, machine, etc) then jump into a bent over row. You can add an incline fly and another back if you choose.

The lat pulldown (sub in chin up, etc.) is going to hit your lats and teres major. Row is good for you general back (covers all the traps). Between two rows you are gonna be fine..no need for shrugs.

When I say right away..it is one set of chest then one set of back. Then rest if you want.

I guarantee that this will get your heart rate up, get you cut, keep it fresh and best of all done within an hour.

And, don't forget the ab work.

Remember, it is 80% diet, 10% workout, 10% supplements.

PS. Tyrone is into his 40s and yet most people think Tyrone is early 30s. Tyrone also keeps himself quite lean..but, crack helps.

[Partial]

thanks for the advice, but I think i'll stick with what i'm doing.

Gotta eat up if you want to keep muscle. It's a slow cut but it will work.

Cutting diet is based around these "super foods:

From WebMD:

* Beans
* Blueberries
* Broccoli
* Oats
* Oranges
* Pumpkin
* Salmon
* Soy
* Spinach
* Tea (green or black)
* Tomatoes
* Turkey
* Walnuts
* Yogurt



My carbs are primarily early in the day designated around my lifting schedule in order to fuel the body.

Later on in the day, it is primarily omega 3 and omega 9 fats to keep my blood and heart healthy. It is a very favorable ratio of Omega3:Omega6 fats.

I now measure my oil, end up using two tablespoons. There is nothing wrong with that because you're right in saying you need fat and that is an excellent way of getting a natural source of omega-9.

It is a very nutrient dense diet and the three day split is pretty intense, but very well designed. It seperates all pushing and pulling movement and gives the legs their own day. I take about 3 minutes of rest in between sets which most people think is insane, but when you're lifting using primarily big compound movements, your body needs time to recover.

[the_idle_threat]

I'm gonna grill up some ribeyes and eat until I'm full. Then maybe I'll pick up some heavy shit and put it down again. Maybe a few times.

[Partial]

The reasoning behind my meal choices is actually pretty solid in my opinion.

Breakfast is primarily fruit based because they are packed with nutrients and will replenish my liver gylcogen. The carbs from the milk will gradually restore the blood gylcogen deposits and it also offers some protein (albeit incomplete). The primary reasoning behind the milk is for the calcium.
The whey is an incomplete protein but it is the most bioavailable one. I would go for a mix of casean, egg, whey, etc, but I consider it unnecessary because it is still an incomplete protein. It is a very good amount of carbs before lifting.

After lifting, I immediately want to have an insulin spike so I take dextrose(crystal form of glucose) w/ its GI of 100. That, paired with whey(digests very quickly), releases a lot of anabolic hormones.

About an hour later, I want to refuel my body with a complete protein source and some complex carbs since I am lacking these earlier in the day. Turkey is the leanest protein on earth and I am trying to go strictly carb/protein here and minimize the fat intake. It is also a complete protein loaded with branch-chain amino acids. The whole grain wheat bread isn't idle but I am on the go, so I will take it for my complex carbs. The veggies add fiber and nutrients.

It is at this point that I am extremely full, because healthy food is very filling and digests much slower, leaving you feeling fuller.

I snack on a fistful of walnuts around 2-3 oclock. These nuts have incomplete proteins, but a good amount of fiber and are great for heart health. Omega 3 fat is great for the heart and getting plenty of it will only improve your physical appearance, alertness, overall wellness, etc. I really hate the walnuts but I choke them down. Yuck.

In my quest to keep my body loaded with plenty of BCAAs and complete proteins, I have some chicken at dinner with carrots(vitamin a rich), tomatos(super food, packed with nutrients), broccoli (good source of calcium, fiber, and chock full of vitamins), and then olive oil (omega 9 fats). It should be noted that there are very few if any source of omega 6 fats in here. Which is good. I'd rather get primarily 3s.

Before bed, I take my 5g of fish oil which is loaded with health benefits. It is all omega-3 fat which is good since my family has a history of high cholesterol. The cottage cheese is an incomplete protein, but it is still an excellent source. The casein protein is their(slow digesting), paired with the omega3 fats(also slow digesting) feed my body over night. It is a very nutritious meal for right before bed.


So there you have it. A diet with plenty of fat in order to teach my body to let go of it, complete proteins to repair my muscles and reduce DOMS, and a solid weight routine designed to maximize muscle memory for sports and working multiple joints on most exercises.

It seems to make a good deal of sense.

[Partial]

I'm gonna grill up some ribeyes and eat until I'm full. Then maybe I'll pick up some heavy shit and put it down again. Maybe a few times.

MMMMMMMmmmm steak

[MJZiggy]

I'm gonna grill up some ribeyes and eat until I'm full. Then maybe I'll pick up some heavy shit and put it down again. Maybe a few times.

Can I be your new workout partner?

[the_idle_threat]

I'm gonna grill up some ribeyes and eat until I'm full. Then maybe I'll pick up some heavy shit and put it down again. Maybe a few times.

Can I be your new workout partner?

Sure ... You aren't intimidated by the complexity of my workout routine?

[Tyrone Bigguns]

thanks for the advice, but I think i'll stick with what i'm doing.

Gotta eat up if you want to keep muscle. It's a slow cut but it will work.

Cutting diet is based around these "super foods:

From WebMD:

* Beans
* Blueberries
* Broccoli
* Oats
* Oranges
* Pumpkin
* Salmon
* Soy
* Spinach
* Tea (green or black)
* Tomatoes
* Turkey
* Walnuts
* Yogurt



My carbs are primarily early in the day designated around my lifting schedule in order to fuel the body.

Later on in the day, it is primarily omega 3 and omega 9 fats to keep my blood and heart healthy. It is a very favorable ratio of Omega3:Omega6 fats.

I now measure my oil, end up using two tablespoons. There is nothing wrong with that because you're right in saying you need fat and that is an excellent way of getting a natural source of omega-9.

It is a very nutrient dense diet and the three day split is pretty intense, but very well designed. It seperates all pushing and pulling movement and gives the legs their own day. I take about 3 minutes of rest in between sets which most people think is insane, but when you're lifting using primarily big compound movements, your body needs time to recover.

If you wanna keep muscle you need a pecentage of you body weight. Tyrone it 170 at 18% fat (now dieting to get back down after lifting to gain mass). To maintain I need around 110. If you are heavier you are gonna need more obviously.

Eat up: That is my point. You aren't eating enough of the right stuff. But, you decide.

Intense: Your lifting isn't intense..not compared to a superset..and a workout that is to failure. And, 3 minutes rest is if you wanna build muscle..not get cut. Your workout and diet are at odds. The workout i gave for monday has more sets. And, pyramiding is for really advanced lifters.

How do you expect to get cut if you aren't working the muscles. One shoulder excercise. You aren't really working the lat delt, post delt, or the supra.

Or your calves. You should be doing at least 30 reps per set. Seated and standing. If you aren't doing seated then u don't hit the soleus.

Insane: Yep, most people are wrong, but you are right. That should tell you something.

Your whole write up sounds like something you've read, not like something you've done. I've been working out, lifting, and eating right for almost as many years as you've been alive.

Anabolic: If u want that, buy a supplement.

BTW, I don't see any multivitamin in your diet. Essential.

[Partial]

Tyrone I have been bulking and cutting for years. I'm about 210 at 20% body fat right now. I am a big guy. I build the vast majority of my cutting diets from john stone fitness.

I don't like paying a lot for vitamins so I take 3 of the cheap walmart one a days and crush them and put them in my breakfast shake.

I'm cutting off fat so I am trying to maintain my muscle (I eat 200+ g of protein a day on this diet).

Different things work for different people. I know my body fairly well, and I know it will work.

I don't do a lot of shoulder work because I have an inbalance in my shoulders to the proportion of the rest of my body.

But, I must say I am a firm believer in a few core exercises and the rest are just complimentary to it. If you want to get big all over, you deadlift and squat like no tomorrow. Compliment that with some rows, pulls, as well as chest and shoulder presses and you'll get strong fast.

[Tyrone Bigguns]

Tyrone I have been bulking and cutting for years. I'm about 210 at 20% body fat right now. I am a big guy. I build the vast majority of my cutting diets from john stone fitness.

I don't like paying a lot for vitamins so I take 3 of the cheap walmart one a days and crush them and put them in my breakfast shake.

I'm cutting off fat so I am trying to maintain my muscle (I eat 200+ g of protein a day on this diet).

Different things work for different people. I know my body fairly well, and I know it will work.

I don't do a lot of shoulder work because I have an inbalance in my shoulders to the proportion of the rest of my body.

But, I must say I am a firm believer in a few core exercises and the rest are just complimentary to it. If you want to get big all over, you deadlift and squat like no tomorrow. Compliment that with some rows, pulls, as well as chest and shoulder presses and you'll get strong fast.

I've read your posts before and you've talked about getting in shape and what to do. Furthermore, if you are in college, you haven't been doing anything for years. Get serious.

I've looked at your posted diet and there is no way you are getting 200gs of protein. Breakfast..max 40. Shake=20gs. Snack...maybe 8..a cup has 18. Sandwich...35. Dinner..30.

[justanotherpackfan]

I disagree with almost everything Tyrone has said so far but it's tough to figure out how you're getting 200g of protein. Of course, we don't know how many grams are in the protein powder and how much turkey you're eating, etc.