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  1. #1
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    Thumbs up for those who find it hard to lose....here are some tips

    DIET:

    For some unexplainable reason...When I consume Extremely low GI foods such as lentils , white beans , etc....I look and feel a bit crappy....when I switch to medium GI like Oats , brown rice..I feel alot better and look more ripped/fuller Wierd I know...

    Pwo carbs really dont make a difference I used dex , oats and honey , lentils , etc...... I find that dex is the easiest to put in a shake and just drink so I often do that or the oats and honey

    I used to advocate Higher fat(esp saturated) and lower carbs....Now Im against it....1st of all sat fat is like sugar to carbs....empty carbs...kinda weighs me down and I feel a bit tired after ingesting it...but since low sat fats have been linked to low test...you need some...So If you eat alot of chicken/meat/turkey you will be getting anywhere from 15-20 grams of sat fats so thats more than enough.

    As for the carbs , I think they should be kept smth like this...High pro/mod carbs/low fat , 50-30-20 , or 40/45-carbs-20

    last part of the diet is calories , I went as low as 1600....My training suffered , felt crappy and didnt lose anymore fat , When I upped that....to approx 2500 things started changing , weights were getting back to normal , had more energy levels and started losing again

    Weight Training:

    This varies alot depending on the individual , age , drug use , etc.....

    MAX-OT: This program has increased my strength , a lil muscle but mostly strength , tried it for 3 months

    1 bodypart a week: Didnt do much for me , keep training like an idiot and noticed nothing

    3 times a week: Doing compound exercises and olympic lifts , noticed some strength gains , not worth it

    Rite now Im using this OFF SEASON WORKOUT (click on the link) Best workout so far , muscle gain , fat loss and strength gains....waiting to see when Ill platuea...

    CARDIO:

    -Tried Max-ot cardio , sprinting , HIT and LIC

    The best thing working so far is LIC (low intensity cardio) I hate walking since I walk so much , So I use a bike , 1st thing in the morning and you can do it again 3 hours after your last pro/fat meal for another hour , Since the calories burned in a hour of biking is less than those burned while running I think it is benneficial/essential to do 2 instead of 1 Cardio session

    Thats it really , Im still not at my goal (8% bf and somewhere around 180-200lbs) But I know a thing or two about this and remember everyone is different so what worked for me may or may not work for you...adjust as neccesary...hope this helps some1.

    That is all

  2. #2
    MatrixGuy's Avatar
    MatrixGuy is offline Good things come to those who wait
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    Great info Freak!

  3. #3
    steve0's Avatar
    steve0 is offline NASM~AFPA~CPT
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    good read freak, LIC works great for me as well

  4. #4
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    Glad you guys like it , I see they took the bouncy boobs down too huh??

  5. #5
    steve0's Avatar
    steve0 is offline NASM~AFPA~CPT
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    O shit i just noticed that are they getting strict now ???

  6. #6
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    I also agree with LIC.

    Good stuff...

  7. #7
    Flex2winny is offline Associate Member
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    Quote:
    Originally Posted by dalcowbag
    hey guys, i thought it would be a good idea if everyone could take a couple mins and post your offseason football lifting routine. maybe we can get a little catalog going and get the football forums first sticky!

    i guess i will start along with thedudex2000

    if you wanna get bigger and faster, mix up heavy days and speed days.
    Lift 4 days a week as follows for 9 weeks (then re-test your max)

    Mondays
    Speed Bench 8x3 HOW LIGHT? 55% - SAY YOU MAX AT 185 FOR 5, USE LIKE 155 FOR 8 SETS OF 3? 1 MIN REST IN BETWEEN?
    triceps 5x5 - SKULLS HEAVY 5X5
    military press 3x15 -DBELLS? SMITH?
    back 3x15 DBELS ROWS, LAT PULL, CABLE ROWS, OR MACHINE TBAR?
    biceps choice - DBELL OR STR8 BAR CURLS 4-5 SET 6-8 REPS

    Tuesday
    Box squat 5x5
    good morning 3x10
    back hyperextensions 3x15
    calves 4x20

    Wednesday Off

    Thursday
    max bench 5x5 - THEN GO WITH 175 5 X 5 FOR FIRST WEEK?
    triceps 5x5 - CLOSE GRIP
    back 3x8 - DBELL ROWS OR LAT PULL, TBAR
    military press 3x8 - DBELL OR SMITH PRESS
    bicep choice CABLE CURLS

    Friday
    Speed squat 10x2****
    good mornings 3x10
    powercleans 5x5
    back hyperextensions 4x10
    calves 4x20



    TheDudex2000 & DCB


    Can you utilize this routine to bulk up as well? Sets seem low, but maybeI've been overtraining...I always want to do more...looks like this workout takes less than an hour. Good on cycle rouitne for mass? Any cardio? I'm a skinny 6'2, 175 andabout 8%......want to get up to 210 again and keep my bf down!

    Also, are theexercises I picked IN CAPS decent?

  8. #8
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    replied Via pm

    If I sent ya 2 , the 1st was by accident and not complete the second one is what you want

  9. #9
    Flex2winny is offline Associate Member
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    ONLY GOT ONE BRO........good help though....

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