Ok we can stop spamming here now, thanks.

yeah seriously...enough with the spam plz...if mr. guido posts, just ignore him =)

anyway -

to answer the previous question about stretch marks (first of all, stretch marks aren't just for getting fat...but also too muscular too fast and complex muscular movements that your skin isn't used to.)

they make a lot of good products that can help, but Barmon Stretchmark creme works the best: http://www.bodybuilding.com/store/stretch/barmon.html

I have a common question, but first, some info about me and my life style.

I have 1.70m 73Kg and I'm 22 years old(male)

I workout every day except the weekends,

Workout:

Monday: 30minutes of localized gymnastics(Legs and Gluts) followed by 45minutes of Spinning
Tuesday: 90minutes(45m + 15m break + 45min) of general localized gymnastics followed by 45minutes of Spinning
Wednesday: 30minutes of localized gymnastics(abs) followed by 45minutes of Spinning
Thursday: 45minutes of general localized gymnastics followed by 45minutes of Step followed by 45minutes of Spinning
Friday: 45minutes of general localized gymnastics followed by 90(45 +15break +45)minutes of Spinning
weekends: nothing.

(yes, I love Spinning )

What should I eat?


Thanks in advance.

This post was edited by Dwaynas on Aug 5 2008 07:33pm

apparently the shea cocoa butter one for stretch marks is good too

Hey

Spotted this thread and I thought I'd write a post and look for suggestions.

I'm 17, 5-9 and around 160lbs b4 cutting
I currently and have for over ten years (since I was 5) trained and competed in MMA. I have a fairly low body fat %(10 +/- 1), but I'm interested to see what your suggestions are when it comes to cutting weight (for tournaments.) My weight ideal weight division for Jiujitsu is 152 lbs and for MMA 145 pounds. Since the drop isnt that drastic, do you suggest trying to keep my weight down around 152's and keep my body fat lower, or cutting weight only when I need too. I compete a fair amount, and when I turn 18 in the beginning of next year, will compete even more. As most fighters do, I try to bring my weight down several weeks before the fight, and then dehydrate the day of weigh in's. Do you suggest keeping my weight and bf down, or cutting when needed to? Thanks for the help - Jiujitsudude

[FROM AN ANANYMOUS USER - I AM POSTING THIS TO HELP ANY OF YOU OUT!]

QUESTION

I am 5'9 140 pounds, 14 years old.
I am looking to just gain muscle.
I'm looking for a basic everyday exercise (that will help me gain muscle)
Im looking to avoid a meal plan, as i just couldn't do that.
Aswell as i can't take any protein shakes or whey and what not.
All help is appreciated, i'll donate shortly [/QUOTE]

ANSWER

hey there -

I'd be glad to help you.

First of all, the truth of the matter is, you really need to stick to eating healthy no matter what...diet is 75% of working out...without a good diet, all the exercise in the world will do you no good, and your muscles will not grow properly. However...at the very least, make sure you eat at least 1 gram of protein per pound of bodyweight...in your case, eat 140-200g of protein a day.

Anyway...if you wanna get big and gain muscle...after of course taking in enough protein you'll need to focus on the following (if you don't want shakes, just eat lots of meat, eggs, fish, and dairy basically)

STRENGTH ROUTINE::

DO EACH EXERCISE LISTED FOR 5 sets of about 6-10 reps with moderately heavy weight. IF YOU FEEL PAIN IN ANY EXERCISE, LOWER THE WEIGHT AND TRY AGAIN, DO NOT WORK THROUGH PAIN EVER!!!

Monday - Chest (Bench Press, Incline Press, Dumbbell Presses, Pectoral Flies)
Tuesday - Back (Deadlifts, Cable Rows, Dumbell Rows, Lat Pulldowns or Regular Pullups)
Wednesday - Legs (Squats or Legpress, Leg Extensions, Hamstring Curls, Dumbell Lunges)
Thursday - Shoulders (Military Press, Dumbell Should presses or Arnold Presses, Dumbell or Barbell Shoulder Shrugs, Lateral or Front Raises)
Friday - Arms (Preacher curls, dumbell concentration curls or hammer curls, tricep pulldowns, tricep kickbacks)

Also, try to do at least 100 reps of abs every other day. You can do ab work with any of the following broken down into 15-20 rep sets.

Crunches, Regular Situps, hanging leg raises, V-Crunches, Roman Chair Situps, or Alternating Knee Raises.


If you don't know how to do any of these exercises, GO HERE!! http://www.bodybuilding.com/fun/exercises.htm and use the search feature at the bottom of the page!

hope it helps ;-)

This post was edited by SKCRaynor on Aug 6 2008 01:50pm

Hey there....well eating is a huge part of any routine...and given that you're doing a clearly flexibility + core strength + cardio style workout...you will be needed to fuel your body appropriately. Try to eat at least 1 gram of protein per pound of bodyweight from good lean sources (chicken, tuna, turkey, fish, protein shakes, 2% dairy, etc).

Also make sure to get about .5-1.0 grams of complex carbohydrates per pound of bodyweight per day (these are from whole grains and vegetables)

Get at least 50-60 grams of HDL fats each day (from nuts, fatty fish, olive oil, or omega-3-6-9 supplements)

Also you need to match your goals to your diet. If you want to lose fat (which I doubt you need given your exercise routine), lower carb intake and increase protein intake and make sure calories burned each day in total are about 500 more than you've eaten.

Furthermore, if you're looking to maintain what you have, just follow the 1g of protein and complex carb per pound of bodyweight

if you want to BUILD...you will need a new exercise routine ;-)


ok hope this helps!

Hey there...as much as I TRULY do not condone the major pre-contest/competition weight drops (mostly because of the severe health impact they can have) sometimes it can be necessary and I will help you as best as I can.

First of all, besides the contest day dehydration you want to follow the steps below 2-3 weeks before the contest

(MAKE SURE YOU HAVE NO HEALTH PROBLEMS, ESPECIALLY HEART PROBLEMS BEFORE DOING ANY OF THIS)

1. No carbs/sugar (20g complex in the morning and thats it...make sure to take fiber supplement during this time)
2. reduce caloric intake 100-200 calories less than you'd normally use for cutting....this is maximize any further fat loss without compromising your metabo
3. eat every 2 hours...literally.
4. protein shakes are your best friend, drink them in place of meals that you can't eat clean
5. get 30-60 mins of cardio 5-6 days a week preferably right after a workout
6. greatly increase HDL fat intake (omega 3-6-9)
7. Take a stimulant - BSN Atrophex, or German American Technologies JET-FUEL are both excellent choices.
8. Get 10 hours of sleep a night, waking up at 5 hours in to drink a shake then go back to sleep


these 8 steps are what pro bodybuilders use before going into contest from 6% to get down to 4% or less!

it will fuck up your body, I'm not going to lie...so try not to make a habbit of this. If you are doing this before a fight...make sure you carb the fuck out of yourself before the actual fight but after the weigh in. Your blood sugar will be very low all the time, so make sure you take it easy when you feel dizzy or lightheaded.

Ok hope this helps...but I hope even more that eventually you get out of the sports that require major losses in weight for competition...just truly isn't worth the damage it does to your body =)

take care

Thanks a lot, i just do that because i really enjoy it, i don't have really any goal besides staying healthy but i had no clue about nutrition, but somedays i was feeling really tired muscles were in pain so i started taking some stuff(golddrink from goldnutrition) to help on my recovery, and I'm better than ever now. I suffered from severe Asma when i started doing this about a year ago and i can tell you, my life changed totally, i can now laugh run etc without any breathing problem.

Once again, thanks for the nutrition tip.

Stay fit, for life!

This post was edited by Dwaynas on Aug 6 2008 03:51pm

good call, im glad to hear about your excellent progress...I wish you the best, stay safe and healthy!