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Old 02-16-2010, 01:36 PM    (permalink
Nalej
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While I was on deployment out in the Gulf I worked out 5 days a week
After every workout I did a 20 min ab routine and did some cardio maybe once or twice a week .
After 6 months I had a nice six pack- but it was consistantly over 100 degrees on the ship though
So maybe steam rooms might be helpful- shed off all that water weight
Make sure you hydrate though!
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Old 02-16-2010, 01:58 PM    (permalink
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Originally Posted by Rob S View Post
Its all diet man.....ab exercises and all that help to build abs, but your not going to see them unless you get insanely lean. To see abs your probably going to have to be between 8-10 percent body fat. Getting there is going to take an insane diet and cardio program unless your just a naturally ripped guy.
Yep. I do specifically abs only once a week and I've got a 6 pack. You hit your abs up with the other lifts because abs are there to essentially stabilize your spine from what I understand.

Then again, I'm naturally a real lean guy. Gaining weight is my issue, not definition.
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Old 02-16-2010, 02:23 PM    (permalink
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What are some good proteins and weight gainers?
Depends on your company preference, taste, money availability and what you want (eg whey protein concentrate/blend vs whey protein isolate).
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Old 02-16-2010, 02:26 PM    (permalink
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Yeah, abs are huge for compound lifts. I rarely train abs directly.
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Old 02-16-2010, 03:46 PM    (permalink
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last time i measured my body fat I was at 11.6%.

I'm like 5'8-9

180. Looking to get at around 200.
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Old 02-16-2010, 04:58 PM    (permalink
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didnt do it, but like any cardio program, if you stick to it and keep a good diet you will see good results. I dont believe any heavy weight training is involved tho, so its probably not a strength builder.
it supposedly does strength also through various interval training where you use your body weight. mainly a lot of different pushup variations id guess.
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Old 02-16-2010, 05:03 PM    (permalink
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it supposedly does strength also through various interval training where you use your body weight. mainly a lot of different pushup variations id guess.
I think muscular endurance will go up for sure and if you havent been lifting ever, you will see max strength go up too. If you have been lifting for a while tho, I doubt body weight exercises will effect strength that much.
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Old 02-16-2010, 05:38 PM    (permalink
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This is my situation. I'm about 6'0-6'1 and last time I weighed myself I was 154.4 lbs. I'm trying to get bigger muscle-wise and weight-wise. I'm not trying to look like a body builder, but I want to get up to close to 200 lbs, attain more muscle mass, and get a six pack. I work out 4 times a week. I do abs twice a week. I don't really eat healthy, I just stay protein-minded and eat foods high in protein. So there's some background on me.
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Old 02-16-2010, 06:07 PM    (permalink
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Eat Healthy haha, increase your calorie intake by 500 calories. Take 1 week and record when you eat and what you eat. After a week, you'll see how much you eat on average and when you eat. Then increase by 500 calories, and increase your eating intervals, so if eating 3 big meals only. Make sure to include small high calorie snacks in between. Or 6 equal sized meals so you always feel full. Pretty much increase your calories, to gain weight.

But when you eat make sure your working out, or else it will become fat. If your going to bulk, you'll have to say bye bye to that six pack for a while. You can work it out, and still do so muscle builds there, but you won't see it since you will gain some fat. Your stomach will look bigger since the muscles underneath are pushing the fat forward.

But when it comes time to get cut you'll be fine. You won't look like a body builder as long as you do full body work outs, legs and back and upper body. Some guys I see have that prison look, jacked up top, benching 3 plates, lower body they don't even touch it.
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Old 02-16-2010, 06:08 PM    (permalink
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it supposedly does strength also through various interval training where you use your body weight. mainly a lot of different pushup variations id guess.
P90X is actually HIIT, try that if you want.
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Old 02-16-2010, 06:30 PM    (permalink
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What do you guys do for cardio? And how many times a week do you do it?
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Old 02-16-2010, 06:32 PM    (permalink
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I do like 10-15 mins on the bike or what ever cardio machine is there, after each workout. Except the treadmill that **** is bad for your knees. I just go like 1-2 at a good pace, and then for 30 seconds go all out, 1-2 good pace, 1 min all out, 1-2 slow cycle, then pick it back up, just go up and down to give the body a quick cardio workout.
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Old 02-16-2010, 06:39 PM    (permalink
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My only problem is that I can't gain weight and my metabolism is through the roof, which is why I've thought about buying weight gainer.
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Old 02-16-2010, 06:44 PM    (permalink
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My only problem is that I can't gain weight and my metabolism is through the roof, which is why I've thought about buying weight gainer.
If you do buy a weight gainer, I suggest cytogainer. It's made by cytosports and they usually make some of the better tasting stuffs. This stuff will really help you gain weight, and the good weight that you want.
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Old 02-16-2010, 06:55 PM    (permalink
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What do you guys do for cardio? And how many times a week do you do it?
I run or play basketball three times a week.

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My only problem is that I can't gain weight and my metabolism is through the roof.
Me too, and I'm 23. I'm starting to wonder if it will ever slow down.

You just have to eat dude. If you're working out hard you don't need to shy away from high calorie foods with a high metabolism. Eat even when you're not hungry.
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Old 02-16-2010, 07:05 PM    (permalink
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I had a hard time gaining weight, then i just started eating all the time and stay consitent. Up the calories each day. No weight gain drinks or nothing like that. I found it easy to just gain weight by eating a lot. Sometimes even when you don't think you're hungry, you gonna be surprised how much you can eat.
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Old 02-16-2010, 07:25 PM    (permalink
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last time i measured my body fat I was at 11.6%.

I'm like 5'8-9

180. Looking to get at around 200.

Me too actually. I'm at 190 right now though.
I just have this lil donut around my abdomen though, ugh
I'm running 2 miles every other day now.
Hopefully I'll see some results in a month or so
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Old 02-16-2010, 07:32 PM    (permalink
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I went from being ripped and having a 6 pack to like 1.5 pack right now. LOL
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Old 02-16-2010, 08:47 PM    (permalink
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What do you guys do for cardio? And how many times a week do you do it?
Cardio 5 times a week, 2 days fast, 2 days long and 1 day low impact.

for fast i usually do 2 miles in around 12 minutes

for long i go for 4-6 miles and try to average 7:30 miles, or it's not really cardio but i'll go for a ruck with around 70 lbs, 8-12 miles usually

for low impact i do 30-45 minutes on the elliptical
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Old 02-16-2010, 10:38 PM    (permalink
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For some reason all of a sudden my strength has been really increasing lately. Ive been benching 225 2-3 times on my 5th set. My goal for the summer is benching 250 at 150 pounds.
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Old 02-16-2010, 10:40 PM    (permalink
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For some reason all of a sudden my strength has been really increasing lately. Ive been benching 225 2-3 times on my 5th set. My goal for the summer is benching 250 at 150 pounds.
Naturally?
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Old 02-17-2010, 11:20 AM    (permalink
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Originally Posted by bernbabybern820 View Post
For some reason all of a sudden my strength has been really increasing lately. Ive been benching 225 2-3 times on my 5th set. My goal for the summer is benching 250 at 150 pounds.
If you do 225 2-3 times on your 5th set, you should be able to do 250. lol
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Old 02-17-2010, 04:10 PM    (permalink
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Ok so as I said before, I don't really have a set diet. I just stay protien-minded with my eating. What are some foods I should start eating? Give me some ideas for breakfast foods, lunch foods, dinner foods, and snack foods.
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Old 02-17-2010, 04:19 PM    (permalink
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Ok so as I said before, I don't really have a set diet. I just stay protien-minded with my eating. What are some foods I should start eating? Give me some ideas for breakfast foods, lunch foods, dinner foods, and snack foods.
Eggs
Fish
Chicken
Cow
Dairy( Milk especially, good source of calories and protein)
Nuts
ect.
Are all good sources of brotein.

Now if you're trying to gain some bulk you just need to eat a huge amount of calories with those sources of protein. Anything really works unless you're looking for clean calories. I eat a ton of peanut butter and jelly sandwiches with whole wheat to get calories.
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Old 02-17-2010, 06:38 PM    (permalink
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Originally Posted by tjsunstein View Post
Naturally?
Yes naturally. Ive been lifting for like 6-7 years though and i'm 5'6 which makes it easier for me.

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Originally Posted by Bosanac01 View Post
If you do 225 2-3 times on your 5th set, you should be able to do 250. lol
Well i dont really do high reps.

135 x 10
155 x 6
185 x 5
205 x 3-4
225 x 2

My goal would have been 275 but that doesn't seem very realistic.
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