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Old 03-11-2012, 06:09 PM    (permalink
zachsaints52
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I would hate to look like that.
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Old 03-12-2012, 02:56 PM    (permalink
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I want arms and neck like that.
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Old 03-12-2012, 08:00 PM    (permalink
Ravens1991
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Yo Rob please post your diet, what are your goals?


I am currently trying to add weight and get stronger. I have started running the westside method and get 3500 calories a day as clean as possible
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Old 03-12-2012, 08:07 PM    (permalink
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Yo Rob please post your diet, what are your goals?


I am currently trying to add weight and get stronger. I have started running the westside method and get 3500 calories a day as clean as possible

Clean as possible is extremely subjective. Don't worry about it. As long as you hit your protein and fat, eat whatever you can fit, especially if you're bulking. Eat 10-20% above your maintenance calories.
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Old 03-12-2012, 08:11 PM    (permalink
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yea Its pretty much as healthy as possible. IDK what my maintanece level is but I gained 5 pounds in a month going for 3500, and then 4 pounds in the first week I started taking creatine.


What kind of lifting programs does everyone do?
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Old 03-12-2012, 08:14 PM    (permalink
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My diet (in general) - will have to cut back carbs a little more soon, still no bread or non natural sugar though

BF: 4 eggs, 1/2 tbsp butter, glass of OJ, about a cup of fruit
SN: Handful almonds and 50g protein shake
LN: 12 oz leanish protein, generally with veggies of some kind with a healthy fat involved somewhere (ie: EVOO based dressing)
PWO: Glass of OJ w/ creatine and 25g protein shake
DN: 12 oz leanish protein, again w/ veggies and healthy fat
Bed: Glass of whole milk
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Old 03-12-2012, 08:19 PM    (permalink
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You guys ever use sludge to hit your target grams of protein? If not, you should.
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Old 03-12-2012, 08:33 PM    (permalink
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You guys ever use sludge to hit your target grams of protein? If not, you should.
Used to, but ran out of good quality protein for making sludge. The ones I have now don't taste too good.
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Old 03-12-2012, 08:36 PM    (permalink
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i thought creatine after working out is bad for you since it drains your body of water. Or is that pre workout?
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Old 03-12-2012, 08:36 PM    (permalink
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i thought creatine after working out is bad for you since it drains your body of water. Or is that pre workout?
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Old 03-12-2012, 08:39 PM    (permalink
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If you drink a gallon of water a day you should be fine.


BTW how often do you cycle creatine?
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Old 03-12-2012, 08:40 PM    (permalink
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Used to, but ran out of good quality protein for making sludge. The ones I have now don't taste too good.
Nothing beats XF UP 2.0 (although the macros on it aren't great), but Trutein works great and I think it's one of the best proteins you can find.


And on creatine, I use half serving before, half after. As Ravens said, drink your water, and you'll be fine.

And to Ravens, it doesn't need to be cycled, but on my I do/will usually take about a month or two off out of the year (when I just finish what I have, makes it easy to wait until next order to start up again.)
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Old 03-12-2012, 08:42 PM    (permalink
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I think best bang for buck product is still ONs products. They aren't ridiculously overpriced.

Anyone try Hydro whey? The guy at GNC was trying to force me into buying the GNC brand, just cause I started reading the label of the ONs one.
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Old 03-12-2012, 08:44 PM    (permalink
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If you drink a gallon of water a day you should be fine.


BTW how often do you cycle creatine?
I am so inconsistent with my creatine. I never got on a good cycle really. Idk why.

I drink plenty of water, so I'm not worried about taking it pwo. I do so mainly because I don't like starting my day with creatine bc its gross/doesnt mix and I only eat high sugar stuff PWO outside of my breakfast.
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Old 03-12-2012, 08:44 PM    (permalink
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I think best bang for buck product is still ONs products. They aren't ridiculously overpriced.

Anyone try Hydro whey? The guy at GNC was trying to force me into buying the GNC brand, just cause I started reading the label of the ONs one.

ON is ridiculously overpriced. And it's not nearly as tasty. I used to be a Hydrowhey fan. Not so much anymore. Big believer in blends. Trutein.
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Old 03-12-2012, 08:46 PM    (permalink
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ON is ridiculously overpriced. And it's not nearly as tasty. I used to be a Hydrowhey fan. Not so much anymore. Big believer in blends. Trutein.
well can't take trutein, it contains eggs.
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Old 03-12-2012, 08:49 PM    (permalink
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well can't take trutein, it contains eggs.
That sucks. I wouldn't even really know what direction to lead you in then. I've become a big believe in blends; which almost always contain egg.
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Old 03-12-2012, 08:50 PM    (permalink
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That sucks. I wouldn't even really know what direction to lead you in then. I've become a big believe in blends; which almost always contain egg.
make my own? haha, mix some soy, whey, casien, hydro.
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Old 03-12-2012, 08:51 PM    (permalink
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Nothing beats XF UP 2.0 (although the macros on it aren't great), but Trutein works great and I think it's one of the best proteins you can find.
I used to use XF UP 2.0, and Myofusion (before they changed protein supplier). The original Myofusion was really nice, but it seems more watery now.

At least Syntha-6 is good enough for me right now.
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Old 03-12-2012, 08:52 PM    (permalink
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Just use trueprotein and make your own blend.
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Old 03-12-2012, 09:58 PM    (permalink
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Anyway to help make a meal plan to someone that doesnt eat vegetables?
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Old 03-12-2012, 10:07 PM    (permalink
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Anyway to help make a meal plan to someone that doesnt eat vegetables?
Just eat them man. If you absolutely refuse, get some V-8 or at least take a vitamin consisting of natural ingredients.

Also, drop the crap like pizza, chicken nuggets, powerade, and all the other bad stuff you mentioned you eat.
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Old 03-12-2012, 10:17 PM    (permalink
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Just eat them man. If you absolutely refuse, get some V-8 or at least take a vitamin consisting of natural ingredients.

Also, drop the crap like pizza, chicken nuggets, powerade, and all the other bad stuff you mentioned you eat.
I thought Powerade was good for you tbh, until 2 weeks ago when someone said the sugar content.

Besides water, what could be good drink that would be in a college caf? Im starting to drink skim milk there in place of other drinks.

And the chickens not nuggets, we dont have chicken nuggets :(
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Old 03-12-2012, 10:26 PM    (permalink
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Originally Posted by zachsaints52 View Post
Another thing Ive always wondered:
When you do should shrugs with dumbells, are you supposed to rotate your shoulders or just go up and down? Ive always rotated them around and I like my neck muscles, but Ive been told I do it wrong.
The problem with rotating them around is that a lot of people have been known to tear their rotator cuff doing it that way.
That's why they tell you it's better to go simply up and down.

And Rob, if the dumbells aren't heavy enough for you, simply do the shrugs using a standard 45lb bar. Boom. Dumbell weight range doesn't matter anymore.
I personally do them with a shrug bar (along with my deadlifts) and I love that method best.
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Old 03-12-2012, 10:29 PM    (permalink
Ravens1991
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you can do one real high rep of shrugs. Kind of like kroc rows but with shrugs .
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