23 replies to this topic

[trixz1]

any one wanna post any recommendable workout routines and or diets for weight loss or for men muscle growth...

[Boggart]

Definitely not neopets related. Moved to General Chat.

[Adam]

First off..are you trying to lose weight and turn it into muscle, or are you trying to gain weight? I'm sorta confused about your 'sentence'.

If you're trying to build muscle you have to eat a LOT, and I'm not talking about a lot of McDonalds and Wendy's or any of that fast food crap. I mean you need to eat a lot of red meat, chicken, fish *tuna especially*. Eating foods high in protein, 'good' carbs and 'good' fats will help you bulk up. Most of those carbs and fats will turn into muscle if you work out correctly. Making sure to eat a lot of protein will help in muscle recovery and growth.

I really can't help you with weight loss other then eat healthy smaller portions and exercise. Those Atkins diets and all that crap are just that..crap. When you lift weights try and only work one muscle group each day and do not cross train. Don't go to the gym and work your arms (biceps and triceps) then in the same session go work your back muscles. That will result in a great amount of pain and soreness. What I do is; Saturday I work my arms, Sunday I work my legs, Monday I work my chest and Tuesday I work my back/abs.

Damnit Boggart, you moved it before I had a chance to post haha.

Edited by Adam, 14 September 2011 - 07:19 AM.

[lolwowcow]

Squat

Bench

Press

Deadlift

Clean



Anything else is superfluous

EDIT: food is food. Just focus on getting calories. If you don't eat enough, you won't grow

Edited by lolwowcow, 14 September 2011 - 07:37 AM.

[Boggart]

Squat

Bench

Press

Deadlift

Clean



Anything else is superfluous

EDIT: food is food. Just focus on getting calories. If you don't eat enough, you won't grow

I approve of this post due to the use of "superfluous"

What about pull-ups? I think those work quite well. Not that I can do them well.

[lolwowcow]

If you can clean/press/deadlift properly, you don't need pullups. However, pullups are always a good supplement

A good weekly routine would be something like...

Squat 5x5
Bench 5x5
Deadlift 3x5

Squat 5x5
Press 5x5
Clean 3x5


Alternating between the two. Take a day off after a workout day. Feel free to 3x5 or 3x8 or w/e if you feel that's more beneficial for you.


EDIT: Unless you want to be a brah. Then you get those isos on the biceps for the beach yo. And abs. yaaaaa

Edited by lolwowcow, 14 September 2011 - 07:48 AM.

[Norava]

Depending on your goal, which to me seems like you want to lose weight, it's best if you follow a strict diet. Although not all diets have to be those " I don't eat anything, I'm so hungry all the time". Actually, in order to increase your metabolism it's better if you eat more meals a day, but in smaller portions.

For Example :

Breakfast - 300 Calories (easier than it sounds)
-2 hour break-
Mid Morning snack - 250-300 Calories
-2-3 hour break-
Lunch (300-400)
-2-3 hour break-
Mid afternoon snack - 250-300 calories
-2-3 hours-
Dinner (300-400) calories.

Eating smaller meals all day tells your body "Hey, I'm going to get food soon, I don't need to harbor this food and turn it into fat where I can nibble on it for days", and your body continues work. If you workout 3-5 days a week, you can increase your calorie intake if needed.

[vilhelmina]

First off..are you trying to lose weight and turn it into muscle, or are you trying to gain weight? I'm sorta confused about your 'sentence'.

If you're trying to build muscle you have to eat a LOT, and I'm not talking about a lot of McDonalds and Wendy's or any of that fast food crap. I mean you need to eat a lot of red meat, chicken, fish *tuna especially*. Eating foods high in protein, 'good' carbs and 'good' fats will help you bulk up. Most of those carbs and fats will turn into muscle if you work out correctly. Making sure to eat a lot of protein will help in muscle recovery and growth.

I really can't help you with weight loss other then eat healthy smaller portions and exercise. Those Atkins diets and all that crap are just that..crap. When you lift weights try and only work one muscle group each day and do not cross train. Don't go to the gym and work your arms (biceps and triceps) then in the same session go work your back muscles. That will result in a great amount of pain and soreness. What I do is; Saturday I work my arms, Sunday I work my legs, Monday I work my chest and Tuesday I work my back/abs.

Damnit Boggart, you moved it before I had a chance to post haha.

More accurately, you only need to eat as much as you need (but for muscle building, that is "a lot").

Those less educated may say "calorie, calorie, calorie", but if it's just the calorie, you can fill that quota by eating sticks of butter. It's so easy to forget about actual nutrition.


My degree is more focused on pathology rather than healthy physiology, but from memory, it breaks down to :
a) Carbohydrates (they all break down to glucose and/or glycogen anyway), which tends to be the body's preferred source of energy. Readily available, easy to use and convert.
b) Protein, something people often call "buliding block of life". Most forms can be synthesized by the body anyway, and I've seen quite a few people talk about protein supplements (and perhaps it can be necessary depending on circumstances, despite my skeptism), but healthy (and balanced) meals would be preferable.

Muscle buildup is due to tearing of your muscle tissue (and reinforcing it). Permanent damage can (and has frequently to those who don't know this) result due to pushing it too far. Take it gradually. There is no quick fix. Being fit is a lifestyle change, something you keep up to maintain it (especially if it's for muscle buildup).

But alas, my memory fails me, perhaps someone who studied this more in-depth can correct me.


If you want futher reading, I've found this from PubMed by National Institute of Health (and you'll have to forgive me if I don't want to pay for an article I don't even need): http://www.tandfonli...t=cr_pub=pubmed


For simple, overall fitness though, I'd go with lighter version of Army's workout regime with good meals. Jogging, pushups, and situps.

[Kyouma]

diets for weight loss or for men muscle growth...

Those two don't really go together, unless you're really really chunky.

And I suggest you just run, swim, bike, and repeat. Cardio is the best exercise.

[trixz1]

First off..are you trying to lose weight and turn it into muscle, or are you trying to gain weight? I'm sorta confused about your 'sentence'.

If you're trying to build muscle you have to eat a LOT, and I'm not talking about a lot of McDonalds and Wendy's or any of that fast food crap. I mean you need to eat a lot of red meat, chicken, fish *tuna especially*. Eating foods high in protein, 'good' carbs and 'good' fats will help you bulk up. Most of those carbs and fats will turn into muscle if you work out correctly. Making sure to eat a lot of protein will help in muscle recovery and growth.

I really can't help you with weight loss other then eat healthy smaller portions and exercise. Those Atkins diets and all that crap are just that..crap. When you lift weights try and only work one muscle group each day and do not cross train. Don't go to the gym and work your arms (biceps and triceps) then in the same session go work your back muscles. That will result in a great amount of pain and soreness. What I do is; Saturday I work my arms, Sunday I work my legs, Monday I work my chest and Tuesday I work my back/abs.

Damnit Boggart, you moved it before I had a chance to post haha.

No non Im personally trying to cut down then eventually tone but i know a few pple trying to gain muscle mass

[Ziz]

Depending on your goal, which to me seems like you want to lose weight, it's best if you follow a strict diet. Although not all diets have to be those " I don't eat anything, I'm so hungry all the time". Actually, in order to increase your metabolism it's better if you eat more meals a day, but in smaller portions.

For Example :

Breakfast - 300 Calories (easier than it sounds)
-2 hour break-
Mid Morning snack - 250-300 Calories
-2-3 hour break-
Lunch (300-400)
-2-3 hour break-
Mid afternoon snack - 250-300 calories
-2-3 hours-
Dinner (300-400) calories.

Eating smaller meals all day tells your body "Hey, I'm going to get food soon, I don't need to harbor this food and turn it into fat where I can nibble on it for days", and your body continues work. If you workout 3-5 days a week, you can increase your calorie intake if needed.

1400 - 1700 Calories sound... they just don't sound right for me e.e
Doing 90 minutes of exercise 5 days a week burn about 2400 calories, so 2000 calories sound better for me.
(However, go with a nutriologist so he/she can give you the exact data for your objective based on your body characteristics).

But try to not eat grassy/vey sweet food (wether or not doing exercise). Fruits are really tasty snacks.

[vilhelmina]

im sorry to be a jackass, unless any of you are super ripped AND have good muscle development with cardio then give him advice.
you guys arent really helping him at all. il just sit back and watch however. you guys are teaching him things like a book teachers a boy who doesnt know how to read.
what you should be doing is telling him things YOU have done yourselves that benefitted you and why so he learns.

I would trust peer-reviewed and published scientific journals over opinions from a bunch of muscleheads who take in enough anabolic steroids that their brain is made of muscle, to be honest. Doubly so if the said study covers a large sample group and what they did, or if the said musclehead tends to go on for hours about some protein shake and "keeping metabolism going overnight" with their drinks.

The thing is that "X worked for Y, so X must also work for Z!" logic doesn't necessarily work, and can (though not necessarily will) be dangerous.

I'll quote this Groven et al. here while cutting through the bullshit about "emotional differences" and so on. This will include re-stating the obvious for the sake of me being pedantic.

Although caloric restriction is considered paramount in order to lose weight, regular exercise must be carried out in order to generate substantial weight loss...

In particular, high-intensity training which involves weight lifting (70% of maximal intensity) combined with aerobic exercising (light jogging or stationary ergometer usage) has been proven effective for losing weigh...

Moreover, recent studies have shown that persons participating in high-intensity training are more likely to maintain their weight loss compared to persons with lower levels of physical activity...

But of course, since I don't actually disagree with SorrowNightshade when he said personal experiences are probably more helpful, here's what I do to keep trim;
o Relatively healthier meals, such as from here.
o About half an hour of light jogging per day (about 1.5km to 2km per day)
o Eat slightly less if I start gaining or losing weight. I use 5kg margin for no other reason that I like number 5.

"Getting ripped" is probably something you really should ask someone qualified to take a look at you and offer you opinions, preferably with an opinion from your primary care physician.

[luvsmyncis]

When you buy a small bag of Cheetos from the vending machine at work, remember there is two servings in that little bag. Eating the whole bag in one setting makes you a fattie fat fat.
That's my thought for the day.

[trixz1]

First off..are you trying to lose weight and turn it into muscle, or are you trying to gain weight? I'm sorta confused about your 'sentence'.

If you're trying to build muscle you have to eat a LOT, and I'm not talking about a lot of McDonalds and Wendy's or any of that fast food crap. I mean you need to eat a lot of red meat, chicken, fish *tuna especially*. Eating foods high in protein, 'good' carbs and 'good' fats will help you bulk up. Most of those carbs and fats will turn into muscle if you work out correctly. Making sure to eat a lot of protein will help in muscle recovery and growth.

I really can't help you with weight loss other then eat healthy smaller portions and exercise. Those Atkins diets and all that crap are just that..crap. When you lift weights try and only work one muscle group each day and do not cross train. Don't go to the gym and work your arms (biceps and triceps) then in the same session go work your back muscles. That will result in a great amount of pain and soreness. What I do is; Saturday I work my arms, Sunday I work my legs, Monday I work my chest and Tuesday I work my back/abs.

Damnit Boggart, you moved it before I had a chance to post haha.

No no Im a girl so lose then eventualy tone..im gonna go c atkins diet on google lol...the thing is i used to b a recption at a gym so i used to b active n i gained muscle n i sorta feel like its bulky wich is not wat i want..n i know repetitive cardio at a slow rate will help but wat elz? wats wrong with cross training? i used to do 1hr cardio/ then abs and either arms or legs so about close to 2 hrs/day three times a week in one day , before or after my shifts?!?!?!?

n I jus wanted to make it a general topic for everyone trying to gain muscle or lose weight n c wat gud advice come out of it..

SORRY BOUT THE WRONG CATEGORIZATION

When you buy a small bag of Cheetos from the vending machine at work, remember there is two servings in that little bag. Eating the whole bag in one setting makes you a fattie fat fat.
That's my thought for the day.

lmao ur gonna send ppl to become anorexic wit that comment (no offense to anyone)

im sorry to be a jackass, unless any of you are super ripped AND have good muscle development with cardio then give him advice.
you guys arent really helping him at all. il just sit back and watch however. you guys are teaching him things like a book teachers a boy who doesnt know how to read.
what you should be doing is telling him things YOU have done yourselves that benefited you and why so he learns.

thank ur not a jack ass i appreciate it ..but dont worry I know about suplementary and most of it just wanted to c if anyone had an actual gud advice i need to research on..that i might wanna try my BF is a personal trainer/nutritionist n he helps me a lot but well sometimes i think its nice to c other ppls point of views/opinions recently besides my vitamins and natural suplements my BF put me on ive been doin stacking (not sure if anyone knows wat that is) something i picked up from him n yes he does watch my intake so i dont over do it n have a heart attack n its supper effective but i wanna try go a little bit more natural n not soo strong n i cnt have him watch me or i cnt ask him question every single time i have one since he has a life too lol..so i thought this might help neways Im gonna stop babbling now..jus wanted to explain my self
by the way its SHE lol

I would trust peer-reviewed and published scientific journals over opinions from a bunch of muscleheads who take in enough anabolic steroids that their brain is made of muscle, to be honest. Doubly so if the said study covers a large sample group and what they did, or if the said musclehead tends to go on for hours about some protein shake and "keeping metabolism going overnight" with their drinks.

The thing is that "X worked for Y, so X must also work for Z!" logic doesn't necessarily work, and can (though not necessarily will) be dangerous.

I'll quote this Groven et al. here while cutting through the bullshit about "emotional differences" and so on. This will include re-stating the obvious for the sake of me being pedantic.






But of course, since I don't actually disagree with SorrowNightshade when he said personal experiences are probably more helpful, here's what I do to keep trim;
o Relatively healthier meals, such as from here.
o About half an hour of light jogging per day (about 1.5km to 2km per day)
o Eat slightly less if I start gaining or losing weight. I use 5kg margin for no other reason that I like number 5.

"Getting ripped" is probably something you really should ask someone qualified to take a look at you and offer you opinions, preferably with an opinion from your primary care physician.

lol i live with my Bf so i know wat it takes to get supper jacked lol *making sure to stay away from it hahaha I want the opposite The healthy meal I know how to do recently ive been sticking to the 40/40/20 diet but any gud healthy recipes would help..

1400 - 1700 Calories sound... they just don't sound right for me e.e
Doing 90 minutes of exercise 5 days a week burn about 2400 calories, so 2000 calories sound better for me.
(However, go with a nutriologist so he/she can give you the exact data for your objective based on your body characteristics).

But try to not eat grassy/vey sweet food (wether or not doing exercise). Fruits are really tasty snacks.

ur calorie intake depends on ur BMR n of course how active u r ....

Edited by trixz1, 15 September 2011 - 06:41 AM.

[Norava]

1400 - 1700 Calories sound... they just don't sound right for me e.e
Doing 90 minutes of exercise 5 days a week burn about 2400 calories, so 2000 calories sound better for me.
(However, go with a nutriologist so he/she can give you the exact data for your objective based on your body characteristics).

But try to not eat grassy/vey sweet food (wether or not doing exercise). Fruits are really tasty snacks.

Well, that is a guide for losing weight and not exercising, like I said, my calorie intake with an hour of "insanity" per day, is 3000 calories. or close to. There is actually a formula for how many calories you should take in per day.

[luvsmyncis]

lmao ur gonna send ppl to become anorexic wit that comment (no offense to anyone)

I don't think telling flabby people not to eat the whole bag of Cheetos is the same as telling someone to stop eating altogether. Just eat the one serving for now.

[trixz1]

I don't think telling flabby people not to eat the whole bag of Cheetos is the same as telling someone to stop eating altogether. Just eat the one serving for now.

lol true i guess ur right but " Eating the whole bag in one setting makes you a fattie fat fat" lmao that made my day sry i had to laugh at that one real hard..now evry time i pick up a bag of chips im gonna member it n not it the whole bag lol

i am on hp touchpad in college now so ignore typing or w.e

I think a good developed and structured program that wojld be grrat for you woild be p90x its structured and explains everything and would be great for yiur goal of toning up could be alot of fun as well

hard to type on this I will mail it to you if your interested in it I did it lomg ago and developed for people seeking results with little experience

going to classs message me or w.e will reply 4. To 5 hours from no

oh thats sick..mail it to me? u mean u got the program??n yes if u could it wld b great..n dnt wry i know how its like to sneak a phone in class...I wanna c it..neways ill PM u

[Zeer]

I'm gonna have to suggest a keto diet (lifestyle, really). It's similar to paleo, as in, don't eat anything our hunter-gatherer ancestors wouldn't eat. The gist of it is to cut out carbs (not exceeding 20g A DAY), up your fat intake to about ~60% of your daily intake, and eat enough protein to sustain your lean muscle mass. It can be targeted or cyclical, in which you carboload before huge workouts (but not necessary). This puts your body in a state of ketosis, forcing it to burn fat for energy. If you're a redditor, there's an r/keto. Otherwise here's some resources:
http://josepharcita....to-ketosis.html
http://www.dietdoctor.com/lchf
http://forums.someth...hreadid=3407406

Edited by Zeer, 15 September 2011 - 02:39 PM.

[ilovepolkadots]

http://www.neocodex...._1#entry1434226

http://www.neocodex...._1#entry1430703

and that was just searching weight
-.-

try things like "exercise" "depression" "i'm a fat ass who wont do anything you suggest" and i am sure you can find more threads just like this one

[Monsoon]

Ugh, I wish I had a workout routine, mine consists of picking food up, then moving it to my mouth
Would love to start jogging / doing pushups.

Anything xD!

[Noitidart]

!


that guy is amazing!!!!
i want to be like that!!!

[luvsmyncis]

that guy is amazing!!!!
i want to be like that!!!

You want to be a muscular black dude who scares kids away from the playground? You're halfway there.

[willy101]

http://www.youtube.com/watch?v=OhE4dIEcyY4&feature=player_embedded#!


that guy is amazing!!!!
i want to be like that!!!

if you watch it without sound it's hilarious

anyway if you want to lose weight i suggest running a lot think about doing a hiit program (high intensity interval training) my friend lost 30 pounds doing this and looked pretty cut as well

starting strength, stronglifts and p90x are all good for beginners