d2jsp
Log InRegister
d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > 100% Free Advice From A Professional > Ask Anything To A Trainer/bodybuilder
Prev1165516561657165816592039Next
Add Reply New Topic New Poll
Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 06:56pm
Quote (Jordo @ Jun 27 2013 02:17pm)
Strange post, not 100% sure what I am looking for as I'm not looking to bulk or become a powerlifter/huge gains, but I'd like to get more toned instead of size.
Due to a busy work schedule (most days 10-12 hours) and the fact that there are no gyms near my office/home I am stuck with home/body weight exercises.

I'm currently doing a chinup/pullup program with a door-frame bar I have, and doing situps/crunches. I've gotten to a bit of a stopping point with my chinups as I seem to have maxed out at 30-35 consecutive in good form.
I currently do a lot of cardio in my week, as I average about 10km of running of day and spend about 4 hours per week doing various other activities, hiking, beach vball etc.

I'm currently 6'1 160lbs and usually fluctuate in weight a bit but this is my good average. Ideally I would like to be a bit heavier with some muscle mass, but have trouble keeping it with my cardio.
Looking to improve mainly on my chest and abs. Chinups/pullups have done a good job of defining my back a bit but certain parts of my chest are lacking, and I'm also in search of some lower ab exercises.

Not sure what you can help with, I know I'm asking pretty open-ended questions. Would be nice to have a bit of a guideline in terms of pushups (various grips), chinups/pullups (various grips) and ab exercises - and anything else I can do with virtually no gym equipment.
If you need any more details, let me know... I know I'm not asking the typical questions of this thread as I'm not looking to be a powerlifter, but just interested in getting more toned/etc...

Thanks.



Hey there.

For home exercises, here is a list of great bodyweight exercises to do:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


Secondly, you need to improve your diet in order to put on mass. For your activity level...try at least 3,000 cals to start, and if you stall with that, I will make you a higher calorie meal plan.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros



Optimally, however, you need gym access. There are no two ways around this....you absolutely need weights in order to achieve your maximum potential.


Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 06:57pm
Quote (GameBox @ Jun 27 2013 06:32pm)
I was thinking about buying this creatine:
http://www.proteinfabrikken.no/Media/Cache/Images/1/7/WEB_Image%20Krea-Bolic%20Ta%203%20Betal%20for%202%20PVL%20-102794075.Jpeg

this is the ingredients: (i copied it from an norwegian site, so they're probably not correct)

Kreatin Etyl Ester Malat, Tri-kreatin Malat, Krea-K (bufret kreatin), kapselmateriale (gelatin, konsistensbevarer (glycerin, renset vann)), fyllstoff (mikrokrystallinsk cellulose), stabilisator (magnesiumoksid, Magnesiumsalter av fettsyrer, silikondioksid).



Quote (GameBox @ Jun 27 2013 07:17pm)
i found something else!!!

"Creatine Monohydrate"

is it better?


It should be fine, however I do NOT know the source of their creatine. The german company, creatpure, makes some of the best refined creatine products out there and sells to many companies (maybe even this one). However, I have no way of checking how legitimate this product is, mostly based on it being Norwegian in nature.


Plain creatine monohydrate is very good...but again, it depends on the source.


This post was edited by SKCRaynor on Jun 30 2013 06:59pm
Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 06:59pm
Quote (Michael515 @ Jun 27 2013 07:42pm)
How long after working out (workout routine usually takes around 40-60 minutes) should I be eating a medium-big meal? I usually eat 5 minutes after atm.


You can eat immediately afterwards without any problem.
Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 07:05pm
Quote (TempoONE @ Jun 27 2013 11:21pm)



Complete scam of a product.

Besides the website having typical overstated claims, an obvious scam design, and from a company that is far from reputable -

the actual blend of the product is highly underpowered and most likely from low-grade sources.

I would stay away from this product and save your money.
Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 07:06pm
Quote (TempoONE @ Jun 28 2013 12:55am)
Also, is it possible to build muscle while on a deficit?


Short answer -

Without steroids? No.
Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 07:08pm
Quote (SpR @ Jun 28 2013 05:54pm)
Body Build

6' 1"
205lbs
25 yrs old

Goal: Fat Loss

I am happy with my strength but im looking to get healthier, My ideal goal is to be around 190lbs at less than 15 % body fat. Id say im somewhere around 20% + right now.

I have a hectic schedule that would allow for a good diet but hard to make trips to the gym. At most 3 days a week and would prefer them be in a row. Fri, Sat, Sun.

Any help would be awesome.



Hey there.

On NON-WORKOUT DAYS.....you will need:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)


on WORKOUT DAYS....you will need:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=414562935
2,100 calorie sample meal plan



As for an exercise routine, if you only have 3 days a week to workout, try this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


However, just do the first 3 days one week, and the 2nd 3 days the next week rather than all 6 days in one week.



Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 07:08pm
Quote (carteblanche @ Jun 29 2013 01:06am)
how can i make the best out of the canola oil i use to deep fry breaded chicken/tilapia? can i save that oil after i'm done with it? or if i deep fry a bunch of chicken/tilapia at once, how long will they last in the fridge?


If you are frying anything in ANY kind of oil, do NOT re-use the oil.

That being said, you can fry a bunch of anything and save it in the fridge. It usually will last about a week after cooking.
Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 07:11pm
Quote (MrBobMarley @ Jun 29 2013 04:25pm)
Srs

I turn my music really loud (really good dubstep), kiss both my biceps, and wait till the bass is about to drop before I do each set. I feel like it gives me extra strength, sometimes like I am not a human.

what is the science behind this?



Not sure if genuinely serious...or just blatantly trolling me.

Either way....with regard to music and strength...this has been along since studied topic.

The mind plays a very large role in muscular ability, including the production of dopamine, adrenaline, testosterone and other hormones.

That being said, every person is different and can respond differently to different types of music, tones of sound, and speed/beat/frequency of sound. If you happen to feel motivation from dubstep music, it will greatly assist your workout by increasing certain hormone production and also allow your brain to stop thinking about the prospect of failure.

That is the best summary I could put together without getting absurdly technical.

Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 07:15pm
Quote (carteblanche @ Jun 29 2013 08:25pm)
friend just brought up something. for the most part, only white people have different hair colours, and the rest of the world is black hair with a few exceptions (eg: albinos and maybe others). my mom is full korean (black hair) and dad is german (blonde hair). when i was a small child, i had blonde hair. then over the years it darkened to the dark brown it is today. but i have never met another half-asian who had blonde hair. any ideas on why my hair was blonde? i kinda doubt koreans have a recessive gene for that when they're all black for generations.


Ah the topic of genetics...always fascinates me.

There are many reasons for this.

First of all, the sex-linked allele issue could have crossed over and you instead have your father's hair genetics instead of your mothers.

Secondly, there most certainly are recessive genes present in Koreans, just as there are any other people who have had some kind of mixed breeding in the past, even if its hundreds of years ago.

However, the frequency of such things is so uncommon, mostly due to consistent racial inbreeding, that it only comes out when matched up with a partner who has the dominant gene for the trait and the offspring thus has a greatly increased chance of having xyz trait.

I hope I don't sound like I'm rambling, but two days without any sleep is really catching up to me.

Member
Posts: 15,694
Joined: Jun 10 2007
Gold: 13,110.00
Trader: Trusted
Jun 30 2013 07:15pm
Quote (atilla @ Jun 29 2013 08:47pm)
raynor i need your help because of injuries and other stuff i had in the past but i don't feel comfortable telling it to all the other people on jsp.
is there any other way to contact you ?


PM me. I am clearing my inbox.
Go Back To Health & Fitness Topic List
Prev1165516561657165816592039Next
Add Reply New Topic New Poll