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Resistance Training and Losing Fat BBer
Bodybuilder here, ask questions about weight training, gaining muscle or dieting down and I'll give you answers.

go
>> Anonymous
Exactly how small is your penis?
>> Anonymous
How many calories minimum should a 250 pound girl be eating if she's doing cardio/weight training 6 days a week?
>> Anonymous
>>10063
Minute. Next question
>> BBer
6". Same as it was before.

I don't take testosterone and steroids don't effect the size of your penis, only the testis.
>> BBer
>>10067

I wouldn't recommend going under 1500 calories if you are sedentary. If you're doing cardio and weight training you will require more energy.

Add an extra 500 calories if you're exercising regularly.
>> Anonymous
>>10072

ITT: Wrong
>> Anonymous
>>10075


Yeah I've been told to eat around 2000 calories a day but that just seems like an awful lot of food even for my fat ass. Do you recommend zig zagging between 1500-2000 during the week?
>> Anonymous
I'm too asocial to go to a gym or to have someone spot me at home. I've got free weights, bar, but no bench. Anyways, I've got some trouble exercising my triceps. I don't like the bar because I don't really feel like dropping it on my chest if I fuck up. I'm trying to start doing push ups, hopefully graduating into vertical push ups. Do you think that's a good idea, or is there a better way to train triceps?
>> Anonymous
How do I sneak extra calories into my diet. I already have huge party mixes of nuts that I snack on that adds 600-800 calories and 80-115% body fat, but after over a month I've gained only 5 pounds.

My current diet is as follows:
8AM: 1 Pop Tart or Cereal Bar
Noon: A hamburger or a tuna fish/turkey sandwich, a salad, a fruit, 2 servings of rice, 2 glasses of chocolate milk
3PM: Another pop-tart and a protein shake with 30g of protein
6PM: A tuna fish/turkey/egg salad sandwich, a slab or some kind of meat, 2-3 servings of noodles, potatoes, or rice, cereal and 2 glasses of chocolate milk.
>> Anonymous
>>10089

Dips, one armed and two armed extensions of various flavors.
>> Anonymous
I have been weight training for about 9 months. I started with hypertrophy exercise (10reps x 3sets) but have since moved on to strength training (4-6 reps x 3-4 sets) and split my workouts to get better results.

However, I think I've plateaued with strength because I haven't made significant gains in a while. Do you think my muscles at their current size can't make any more gains? Do you think I should go back to hypertrophy exercises to increase the size of my muscles? Or should I be trying something else?
>> Anonymous
I have a work out plan that calls for 15-20 pull ups, but I can't do them straight, I do like 5 rest for a few seconds then finish it off. Is this good way to go at it or should I use a different apporach?
>> BBer
>>10081

Changing your calorie intake throughout the week is a good way to promote weight loss. Higher calories would be recommended on training days and lower on off days.

>>10089
If you have dumbbells you can do Dumbbell tricep extensions or you can do dips with bodyweight.

Tricep
dips you can do with 2 chairs, look them up for some diagrams.

>>10094
Try eating more frequently, bump up your meals to 4-6 a day.
>> Anonymous
>>10056
OK, this has always bugged me and I'll look like a dork but here goes, WHY DO WE TRAIN FOR RESISTANCE?

I mean, really, training for strength GIVES you resistance to lift heavier weights, right?
>> BBer
>>10102

Usually when you hit a plateau its because you haven't gained any more weight in the form of lean muscle mass. A steady increase of bodyweight is needed to get the most out of resistance training. 2-3 Pounds a month would be safe.

>>10104
The trick with getting good at pullups is to do pullups. Try doing sets of 5 repetitions until you reach 20. So that would be 4 sets of 5 reps.

As you get better you can increase the reps.
>> Anonymous
>>10137

lol wut?
>> Hammerknife !7ITukp3Pj2
What's the best cut of steak to eat when bulking up? I eat prime ribeye cut usually.
>> BBer
>>10137

Resistance Training refers to weight lifting. Where the muscles are resisting a force.
>> BBer
>>10140

Lean cuts are the best, although the calories are good in fatty cuts, the fats are saturated. Any lean steak is good, you can add extra calories with olive oil.
>> Anonymous
how do i build strength without building obscene amounts of body-mass?
>> :3 !YBzvLTwbUg
I got a question about abs. I need something to work on them but I hear just doing regular sit ups are bad for your back. Any suggestions without having to own any sort of special equipment?
>> Anonymous
Other anon here.
>>10167

how do i build strength WITH building obscene amounts of body-mass?
>> Anonymous
>>10177
On the subject of abs, I do them 4x10 with weights every single fuckin day for almost a year and my abs haven't yet ripped.

WTH am I doin' wrong?!
>> Anonymous
Hey, I'm 18, around 82 kilo's and 6 foot 2. I don't have a gym membership but i have some weights at home. What do you recommend i eat to get like a really tonned muscle and fit look and how should i work out?
>> BBer
>>10167
Obscene amounts of body-mass doesn't come overnight, your lucky to gain any decent muscle mass in a year. That said low reps are the key for strength, 5x5 programs are great.

>>10177

Sit ups can be bad for your back, its better to do crunches/weighted crunches. Leg raises and weight bridges are also great abdominal exercises. Having good abs means having low body fat, you can exercise them all you want but if theres fat over them, they aren't going to show.
>> Anonymous
>>10191

It's probably because of the layer of fucking fat on top of them.
>> Anonymous
>>10167
gaining weight requires eating above your maintenance level of calories. keep track of what you eat, and eat less if you gain weight, and you will stay the same weight. if your training sucks, this may stall out your progress in making strength however. but with a good program you could get stronger for years at the same bodyweight
>> Anonymous
>>10137
lol u were rite you do sound like a dork
>> :3 !YBzvLTwbUg
>>10196
Ah ok, so if I want to get rid of love handles and a gut, how should I go around to doing that exercise wise?
>> Anonymous
>>10228
cardio
>> Anonymous
I lifted for a year then came back to it, doing 4x/week, lifting again, running etc. I'm a bit overweight though and I think I started a bit too hard. left elbow hurts a bit (tendon I think) and left knee a bit too, joint. I'm taking Animal Flex for my joints (got it today) and I'm fucking praying although I'm an atheist. Not gymming at all at the moment. any tips?
>> BBer
>>10228

Although exercise helps with weight loss, the best thing to do is eat healthy and lower your calorie intake.
>> BBer
>>10239

Check with a doctor, you may have tendonitis (inflammation of tendons). It's best to start slow , even if you've done weights before.
>> Anonymous
>>10228
try doing this everyday

http://youtube.com/watch?v=OTCc_17kNMk
>> Anonymous
Okay, I'm 160. I have 7.7% body fat but it doesn't show. I've got loose skin around my ab area. I've read in websites that I may have to wait up to 2 years before the skin would come back to a shape it should be, but is there any other way to speed up that process through exercise?
>> Anonymous
how much protein should i be eating
>> BBer
>>10278
The only way would be to fill the area with more muscle.

>>10282

Largely debated topic, but if you're doing resistance training or intense cardio, eating your lean bodyweight in grams of protein is a good start.

Usually it's 1 to 1.5 times your LBM in pounds = grams of protein.
>> Anonymous
I just bought black powder. Waste of money? You tell me.
>> BBer
>>10301

No idea, what is it?/
>> Anonymous
>>10301
http://www.gnc.com/sm-mri-black-powder-fruit-explosion--pi-2815245.html
>> Anonymous
>>10316
its similar to NO explod or whatever its called
>> BBer
>>10316

The only real supplements I would recommend to a beginner would be Whey protein, Casein protein, fish oil tabs and a multivitamin. Anything else would be unnecessary and a waste of money.

Creatine Monohydrate is also good to start taking when you've got a few months training under your belt.
>> Anonymous
i want a perfect butt, what should i do?
>> Anonymous
I'm 230lb, 6' 4" and trying to exercise every morning for half an hour. No sodas/snacks, lots of water and V8 and fruit. I used to be 250lb and easily lost 20lb by not eating so much and my target weight is 180lb. At the very least 200lb to get into the normal BMI range again by June preferably. Is there anything more I could do and am I doing anything wrong?
>> Anonymous
>>10333

Squats, squats, and more squats.

Deadlifts and lunges will help too.
>> Anonymous
     File :-(, x)
IZ DAT U IN DA PIC OP?
>> Anonymous
>>10333
kidnap a 12 year old
>> Anonymous
>>10089

I've found that an excellent triceps workout is skullcrushers. I don't know if this works with a straight bar, but if you have one with undulations (for curling without snapping your wrists) it definitely works. Put some weight on, lie on your back and extend the bar above you in the starting position of a bench press. Then, keeping your elbows in roughly the same place, bring the bar down to about an inch above your forehead.
>> BBer
I'm back, any more questions?.
>> Anonymous
Go buy CellTech.

/thread
>> Anonymous
Hey, BBer, I've been doing Deadlifts for a while now, and I love them.

Do you deadlift?
>> Anonymous
>>10570

Deadlifts are the most demanding exercise you can do, I love them.
>> Anonymous
How do you go from noticeably muscular(above average atleast) to a ripped jerk with the least amount of work? I've been kind of buff and toned forever but not enough to make people think, "shit, that guys a fucking bull i want to see his dick or cock"
>> Anonymous
Juice or order those things from Spongebob. Yeah, you no what Im talking aboot.
>> Anonymous
sup /fit/

I'm building up myself now but generally have a slim body and can't put weight on very well. Now I want to build up but I don't seem to be seing the changes yet and i've been going to the gym for 5 months, I have seen some improvement but not much.

Diet is: 1x Soup around 10AM (About as breakfast as i can get)
Dinner: 1x sandwich / two gregs pasties
Tea: Around Spaghetti

Gym: I do a warm up of 10 mins cardio on the treadmill, burn around 100 k/cal's there. I then do the usual pectorial, upper chest, upper and lower back, radient (high and low pully element) and 10kg on my bicepts for 3 sets of 10 and 3 sets of 10 on my tricepts on 8kg weight.

Normally return home with a couple glasses of milk.

Help, Ideas, thoughts?
>> BBer
>>10695

Your diet and training are the problem. You need to be eating a whole lot more and getting a proper routine.

Google "Rippetoes Starting Strength" and get on that program.
>> Anonymous
>>10695
you cant put on weight because your eating less than an anorexic girl
>> Anonymous
>>10695
As sickining as it sounds you will need to eat 1 gram of protein per pound of bodyfat in order to start putting on weight. If you are an ectomorph (skinny fuck) than you had better exercise more to prevent yourself from becomming pear shaped from the weightgain.

A suggestion is to practice "isometrics" with your exercise, or as a reference go pick up "The Encyclopedia of Modern Bodybuilding". 700 pages worth of goods for about 30 dollars.
>> Anonymous
what's the difference between whey protein and casein protein?

Also, looking at how many calories this trainer said I should be shooting for... how can I possibly eat that much in one day? Stuffing myself as it is and I can barely hit 2000 calories
>> Anonymous
>>10705
>>10711
Will do thanks, and yes i'm a ectomorph. It has its advantages that I don't become fat but also means I can't build up
>> Anonymous
>>10719
whey digests quickly, casein slowly. whey is good before during or after exercise, or when waking in the morning. casein is more of a food replacement because it takes time to digest.

to get in calories, eat more calorie dense foods. if you eat hard boiled eggs, cook them in lots of butter for an extra 100-200 calories that won't fill you up at all. drink your protein shakes in milk, preferably whole. peanut butter is 100 calories/tablespoon, that means 20 spoonfuls is 2000 calories. you're having trouble eating 20 spoons of peanut butter in a whole fucking day??
>> Anonymous
whey protein absorbs much faster than casein.

not the OP here.
>> Anonymous
>>10754
sweet jesus. didn't realize peanut butter was that calorie-dense.

Is there any easy guide or list of high calorie high protein foods you can recommend?
>> Anonymous
>>10757
i don't know of one offhand, but read labels and you'll get the idea quickly. I'll write what comes to mind though:

nuts and ground nuts like peanut butter are very dense in calories (a small handful is usually about 200 calories).

butter and oils used for cooking are full of calories, so buttering your (whole grain) toast, and cooking your veggies in liberal amounts of oil/ butter helps add calories that you dont even feel going down

milk is quite high in calories and protein and usually doesn't even feel like you ate anything.

cheese is very high in calories, i like to snack on it with pecans, you can probably put away 600 calories and it will feel like a snack, plus it is all slow-digesting food and doesn't fuck with your insulin.

foods that have almost no calories per volume are fruits and veggies like apples, oranges, berries, celery, carrots, lettuce, broccoli, green beans. these are healthy but don't provide a lot of calories.

there are also a lot of UNHEALTHY foods that are very calorie-dense, but if you eat these much you will gain fat. these include tortilla chips (140 calories/oz), pizza (several hundred calories/slice) and sugary drinks like soda or 'juice' that's sweetened or concentrated ("white grape juice" etc) which is at least a hundred calories a glass, all from sugar
>> Anonymous
>>10759
as for protein, meat is the best real food source, but pepperoni and processed meats don't really count, they are loaded with fat and preservatives. any real cut of meat will provide significant protein though.

milk provides a good amount, but with an equal amount of carbohydrates, which will fatten you if you are prone to fat gain (but if you tend towards skinny-ness milk can be a great food)

low-fat cottage cheese and low fat GREEK style yogurt (not regular yogurt) have lots of protein as well.

beans have a bit, nuts have a bit but you'd have to eat a shitload of nuts or cheese to get significant amounts, contrary to what most people seem to think.

protein supplements are helpful because meat is expensive and annoying to prepare
>> Anonymous
I've heard multivitamins are actually not as good for you as people say they are. True or false?
>> BBer
OP here.

Disregard that, I suck socks.
>> Anonymous
>>10761
Not OP, not going to get deep into it as this isn't my thread, but a multi is a KEY staple in any fitness-oriented person's diet. I'm sure OP can elaborate.
>> Anonymous
>>10705
>Rippetoes Starting Strength

ITT: OP actually seriously knows what the fuck he's talking about.
>> Anonymous
STFU fucking fag, we dont care who you are or what you do ,just shut your fucking mouth and go and be a pretencious cock sucker somewhere else
>> Anonymous
>>10784
GTFO Troll

ITT: helping anon is helping
>> Anonymous
what is the best way to intensely reduce my body fat without changing my eating habits?
like in what exersices would be best?
i have access to a gym.