I was at Starbucks the other day and noticed you can add a Protein scoop to your coffee! What the hell is up with that?

I weighed myself today at the gym...194lbs. I was about 213lbs, went down to 175lbs in about 5-6months and now I'm gaining weight again. This time it's muscle.

My metabolism is off the HIZZY.

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I weighed myself today at 222. I'm down 9 pounds from 3 weeks ago, and my max bench press has gone up 30 pounds

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My max bench is Fearfrost's mom in a snowsuit.

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Wow!!!!






















thats a big snowsuit

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I wish my metabolism was slower, its always been though for me to gain weight.

Finally getting to 170 though, year ago I was about 140ish... requiem build

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weighed in at 191 today, which is around a 20 pound gain since i got back from boot camp on the 1st of last month.

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yeah I just learned my lesson. yesterday after chest and bowel pains I finally shat a pale green abomination. I am not even joking, my shit was light green.

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Pure fucking sexy. I get eye-fucked by every creature. Conversing with my mom has been awkward since I grew sexyness.

Now for the reason I opened this thread. What are some simple, machineless exercises I can do? Aside from jogging.

machineless as in barbell/dumbell?

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i can't picture req lifting weights. he seems more like the binge and purge type to maintain his figure.

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I can imagine req deadlifting 135

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lol? Aren't you like 5'4" 75 lbs? Get a squat rack, a bench, a bar and a set of olympic weights. You could do everything.

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Push-up variations. Sit-up variations. Get an exercise ball.

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One-handed penile wrist-curls. 3 sets of FAIL.

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I'll quote Sir Mix-a-Lot as it relates to my personal opinions regarding women losing weight-

"You can do side bends or situps
but PLEASE don't lose that butt!"

If more women had listened, more women would have had a chance with the raw sexy that is me. Maybe Requiem, too.

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Im still shitting green and having weird feelings in my chest when I eat. i think i got food poisoning or something

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How many grams of carbohydrates should be ingested after a heavy routine?

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Carbs should be taken in mainly BEFORE your workout. carbs before, protein after

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Lots. And some protein.

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http://www.greenstool.com/green.htm

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I generally go with 30g carbs (from a fruit juice) and 30g protein (from a whey shake) immediately postworkout. Then a full meal one hour later.

Has anyone here ever used these hand grippers?

http://www6.mailordercentral.com/ir...rt_on=&sort_by=

I'm thinking of getting the 140lb one.

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I have the whole set. There are much better ways to train your hands to grip stuff. Grippers are fun, but their carryover isn't worth shit.

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Carryover? By that you mean training your grip this way doesn't really do you much good?

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Basicly, even though you'll get better at using the gripper, it won't have much effect on other grip-related stuff.

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This becomes quite obvious if you grip something heavy and try to walk away with it - notice what muscles are involved in the work, and compare with what muscles are involved when using a gripper. Nothing beats good old fashioned manual labour.

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If you want grip just hold a deadlift at the top for as long as you can. That shit gives you grip.

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I just want to be able to do this

http://www.youtube.com/watch?v=Pwn11mM50f4

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What? Speaking the accent which 99 percent of the Swedish population speaks naturally, and the rest of us feel mortally embarrased about?

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wtf did he do with the can

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He crushed it from the sides and it exploded.

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Hahaha, Samuelsson is fucking badass. I belive he's one of 5 people in the world who has (at least officially) closed Captain of Crush #4.

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I need to get back into a good PT routine..I have slacked off significantly since getting out of OCS.

I just benched 225 for the first time in like 2 years. That's 15 pounds more than last chest day

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i took 5 months off and got back in the gym last week. put up 225 for 12 reps, but man i was feelin it the next day. Not too bad considering the extended time off i guess

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I don't do max weight. The body doesn't need the stress. I'm doing lower weight/high rep workouts right now and they are very beneficial. Such as 140lbs benchpress, 15 reps, 4 sets and so on. I'm back to around 200lbs but this time it's not 200lbs of fried chicken.

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Awwwwwwwwwwwwwwwwww.

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To weight lifting gurus:

I've been lifting heavy weight [heavy for me, not for you guys] this whole month and eating a lot. Is there anything I can do to get my strength up without my muscles getting so big so quickly. Already in the span of about 3 weeks I notice my muscles [in particular my arms] have gotten so large, but there really isn't the strength to show for it. I'd like to continue lifting heavily for a few more weeks, but i'd rather not have my arms continue to grow so rapidly.

Oppositely, what's a good routine for Lat size? No matter what I do, I can't seem to make my lats larger. [Let's be reasonable too, I'm not gonna be able to do pullups with plates strapped to myself. I can do about 15 pullups nowadays with good form, then it goes south. I've been using pull down machines, row machines, free weights for rows, but my back never gets sore nor larger. Could I just be using my arms too much for chest and back exercises, hence the growth? Any tips?

Why the fuck not? I'm fat and I can do it. Fuck that bullshit. If I can do it, pretty much anyone can.

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That statement just doesn't make sense to me. My goal has always been to get as big as possible.

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I'd say higher weight lower reps, like 4-6. I gain more strength through that but more muscle with about 8-10 reps. It also might be a genetical thing, I'm pretty skinny but I can throw a lot more weight around than other people my size. Some fuckers just gain muscle a lot easier.

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And neither statement makes sense to me. My goal has always been to get enough strength to punch any given prospective dumbass across a room, as well as being big enough to never actually have to.

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LOLLOLOL.



LOL you beat me to it.

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Why don't you want your arms to grow in size? When I train I try to push more weight every lift regardless of how my visible fat/muscle mass changes. 9/10 workouts I max on squat, deadlift, bench, and power clean. Try going heavy with low reps for a few weeks and see if anything changes.


The thing that works the best for me are yates rows. I do them underhand as well.

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Laugh when you realize the ineffectiveness of max lifts. Hell, even Ronnie Coleman does at least 12-15reps while lifting. All I'm saying is that form/stamina greatly outweigh(LOL) the benefits of max gains. The routines I've been doing now are getting me of the best shape I've ever been in. Going to the gym once every couple of weeks isn't going to do your body much good.

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I agree, if you're looking to get into good shape doing 10-15 rep sets is the way to go. Also I didn't say anything about going to the gym once every couple of weeks. I lift almost every day as long as the muscle group I'm lifting isn't sore.

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5 sets of 5 is a great for bulking and strength gain. i usually aim for anywhere from 4-8 reps. i usually never go above 8 on any exercise, and usually do 4-5 sets per excercise.

today i got 265 for 5 and 275 for 3 but struggled on the 3rd rep on bench. I wanted to throw some shugs on the end of my workout just to hit the traps a little, but my right elbow was killing me from holding the weight after just 2 sets. dunno what that was all about.

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My bad, I thought you had stopped and only go once in the blue moon. Another reason I don't do max lifts is because I'm already a big guy with a naturally big build.

Stevefrost has been my new workout partner as of a couple of months ago! I enjoy putting him through the grinder. haha.

Not sure I've posted this..but this is of my ex-pro body builder Uncle, he's now a Superintendent at a large prison over here. 330lbs..you should see this guy flex! haha. The picture is probably 4 years old.

http://i93.photobucket.com/albums/l...oth/richard.jpg

That sexy bitch to the left is my grandmother.

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I've taken the last 2 weeks off from lifting... not a great idea when cutting. This week during lifts I found my squat had decreased 10 pounds and that my 4 rep max deadlift is now my 1RM. Ouch. I'm deadlifting again tomorrow though, hopefully I get a chance to redeem myself.

Cut is going well enough though. I've lost about 26 pounds since August 21. Hopefully I near the end soon.

I've also set aside some goals for when I resume bulking in what I hope to be a month's time. This time it'll be more of a gradual clean bulk though. In particular I'm hoping for a 500 raw bench by this Summer. That'd be sweet.

Try some weighted pullups. If you can do 15 strict pullups, there's no reason you shouldn't be able to do at least 8-10 with a 10 pound plate strapped on. That's how I started... just increase the weight gradually. I've began doing them with 10 pounds back in December... now I can pull my bodyweight plus 70 pounds for a decent 6 reps. It takes time though. Strength increases aren't going to happen overnight.

As far as increasing your strength without increasing your mass, just limit your caloric intake. Obviously, if you gain strength you're going to gain some mass, but by manipulating your diet you can minimize the increases. Find out your BMR and do the necessary calculations to find out how many calories you expend on a rest or workout day. Adding 500 more calories per day to this number will lead to an average increase of one pound per week (considering that there are 3500 calories in a pound). Weigh yourself and track your progress to adjust your caloric intake as you see fit. As far as things you can do in the gym, start using more lower rep schemes and take more rest in between sets. You'll be fresher for your next set, and able to lift more weight, but your muscle won't be as fatigued; over time, your strength increases will take a priority over your muscular fiber increases.

That reeaally is a personal matter I think. Surely your method would get you lots of bitches, but there's also a lot of people that aren't really into "that look".

Like me, personally, I always stop working out when I reach this level.

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I actually stopped lifting regularly for like a year but I've recently been hitting it hard again.

You uncle is a big fucking dude! And maybe it's all in my head, but you kinda look like him a little. Same upper lip or something.



lol?? Is that requiem?

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Looks like Requiem on a purge and laxative diet.

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...so basically it's Requiem?

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Mais ou menos. Essentially.

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I am convinced. I will immediately shelve my max triple workouts and take your advice.

Then I will buy a pair of leggings and mince around my house to Disco Hits.

I thought they had real education in Canada.

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haha. Cunt.

I guess I'm already pretty big, and just want to lean up. I should have remembered all the bean-pole, chicken legged, noodle arms at MT.

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Maxing isn't something you should do every workout. Maybe once a month.

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Haha, really? Wish someone had told me that a few years ago, before I picked up the occupations as forest worker and dancer. It's all a matter of what you're after.

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Got 275 up for a solid 4 reps today. up to 198lbs. Feelin pretty good about myself despite this nasty head cold i'm battling. Though it is nice how your sinuses tend to open up when working out.

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maxing every work out will slow down your gains. gotta do some 5's and 8's

I can't max anymore cause I dont have a spotter

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I rarely test my max, but I incorporate plenty of doubles and triples in my routine, as well as reps in the 5-8 range for certain lifts. Haven't done many 10 reppers in a while, but I might start tossing them on my squats and curls sometime in the near future.

finally got into the pussy zone with squats at 300 lbs. I'm pretty sure I can do more since I can deadlift more than that but my upper back seems weak and I don't have a spotter.

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I haven't squatted in like 8-9 months. tomorrow's going to be my first day back to it. i'm going to be so sore....

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You're gonna be sore after like 1 set. Go easy.

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300lbs squats? I thought you were a lot smaller..

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never made it to the gym for legs today. was running late and couldn't squeeze it in. i might throw a few sets of squats on the end of my workout tomorrow if i'm feelin up to it.

I haven't been gaining any weight, though my strength is increasing and my shirts are fitting tighter and tighter. to the point where i can't even comfortably wear half of them. i'm not sure how i can be growing so much without gaining any weight.

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not like requiem small. Just not as big as a lot of people who lift weights here or at my gym.

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And you do 300lbs swats?

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yeah in the low range, like 2 or 3. I don't think its too much, a good portion of the athletes back in high school could get 300+

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300lb squats really isn't all that great of a feat, BB. i mean it's respectable, don't get me wrong, but it's not going to turn heads or anything. How much do you weigh, Drawn?

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weighed myself today, im about 170-175 lbs depending on how hydrated I am

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how tall?

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6'1", so kinda skinny

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that's not too bad. I'm 6'2". at your height and weight, squattin 300 is pretty good. how's your upper body strength?

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my bench is somewhere around 200 but I haven't maxed or even 3-repped in months, it may be higher. I haven't maxed on military for a while either, for now I just do 5x5 with dumbells. for rowing (lawnmowers I think its called specifically) I do something like 8x3 with 90 lbs dumbells, but I'm trying to do more barbell rows now.

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maxed out on bench today at 300. went up slow but i got it with no help. not too bad for only being back in the gym for a month after taking 5 months off

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so on monday i maxed out on bench at 300. Today i maxed out on close grip at 285, maybe 290 if i got a good lift. Something doesn't seem right here.. any suggestions or input?

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seems wrong that your max didn't go up from last time?

If anything I'd say your maxing again too soon, but I don't really know your bench schedule

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well no, i meant that my regular bench press max is 300, but my close grip bench is almost 290, it makes no sense. usually you're max bench press is a good amount above you're close grip max, but not in my case. I dunno.

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Could someone please tell me how much 300 lbs are?

Prob. in kg?

German stupidity sry guys

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136 kg

how far apart is your normal grip and how close is your close grip

you probably use an olympic bar right?

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Whooooa

Thanks bro...

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Yeah, olympic bar. with normal grip i line my pinkies up with the little smooth ring they usually have toward the outside. for closegrip my hands are on the inside, smooth part of the bar so that my pinkies are lined up with where the grip starts. I'm not sure how else to describe it. here's a picture of a bar to get the idea.
http://www.maximfitness.net/Portals...pic-Barbell.jpg

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I use the exact same kind of barbell, and do the same grip for normal. It seems like that way the triceps are much more involved, considering I used to grip outside the lines.

So maybe you're just using the same muscles. i dunno

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Right arm measured just under 16" today only 5 inches to go. LOL.

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goin for 21 huh? that's fuckin massive haha. I'm pushin on 18 right now.

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Mine are 16-17inches.

I did back tonight with my old workout partner. Throughout the years we'd go but he was the only one who stayed consistent with it. Now I am going full-time again I'm bigger than him, I can lift more, and I have more stamina than him.

He was whining about my strength and progression. haha, I kinda felt bad...just a little.

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some dude at the gym yesterday offered to sell me "lifting pills..."

I dont think thats a great idea

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haha "lifting pills". that's great. probably sugar pills tryin to make money off unsuspecting kids.

got 290 up for close grip today. A personal best. It was a good day. I still weigh 199. I can't seem to gain that extra pound to make it 200.

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Or GHB...

haha if it was GHB then it might be worth buying

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how often are you squatting? I've been gaining so much just from doing a lot of squats, and it seems silly but I think its improved my bench a lot.

I think half of my gym is on steroids anyway. there are some big fuckers that only do cable work and machines

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I do Legs once a week, though i've only gotten back into the leg routine as of 3 weeks ago. I've been noticing that i'm gaining size. My shirts are tighter and i look bigger. And my strength is increasing, yet I've been weighing around the same for quite some time now.

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I'm not sure but I think muscle weighs less than fat, something along those lines.

I do know that if you haven't worked out in a while the muscle starts to deteriorate, so going back into it would probably add shape to them pretty quickly.

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Other way around.

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muscle weighs more than fat, but the way i look at it fat can fill in better. I'm trying to think of the best way to word this... like muscle has a certain shape and definition, and it'll get bigger and smaller, while fat just fills in everywhere and just builds so you can fit more of it in a certain area of your body while it doesn't look like it's taking up as much space as muscle does. I don't know how true this is, its just a theory i have come up with.

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body fat 15% at 157 lb

slipped 3 pounds and .5 % over about 2 or more years i guess

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Same here. I've been around 227-230 since I started back up a few months ago, and while my waist size hasn't changed, I can't wear anything smaller than an XL t shirt

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