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Jan 31 2015 07:43pm
Quote (EmericAn @ Jan 30 2015 12:38am)
I'm looking to get back into the gym after a few years of hiatus.

Was hoping someone could hook me up with a good workout and diet plan. Looking to do a good 5-day or 6-day a week workout plan. As far as my goals: looking to cut weight and build/retain muscle. So I am gonna need sometime that involves a good mix of cardio/weights.

Thank you.


Hello there.

I would definitely choose one of these two plans:


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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

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Jan 31 2015 07:46pm
Quote (AnimeFTW @ Jan 30 2015 01:55pm)
What's your opinion on holding your breath during deadlifts?


It is very important to exhale at the top of any lift. Whether the exhale is gradual or immediate can also make a large difference. I personally prefer to release the air as I am lifting, either in the form of breathing, grunting, screaming, etc (you get the idea). The purpose of exhaling on the way up is actually to guide your muscles into the lift. Holding your breath the entire time can actually end up making you lose consciousness (depending on the intensity of the lift). HOWEVER, there are some powerlifters who swear by the held breath, as it makes them feel more power in the diaphragm, and ultimately relief after the exhale when the rep is complete.

The overall? Try to exhale on the way up. If you really feel more power holding your breath, go for it, but just be careful.
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Jan 31 2015 07:47pm
Quote (Zigity @ Jan 30 2015 11:05am)
Thought I would give you feedback from the 5x5 plan

finishing up my 4th week today.

so far im up a solid 5-6 lbs and strength is going up like crazy. still taking M Stak as a hard gainer, after this cycle im going off for a few weeks. probably will stop Creatine too.

I follow the muscle groups listed, adding accessory groups like tris on Monday and bis on Tuesday.

no plateau yet, you said I could do this for 8-12 months. my goals are mass gain/size and strength. I don't do cardio but i may start due to joining a flag football league

can you recommend any way to incorporate a small amount of cardio with my goals in mind
,and at what point (if any) would it be beneficial to switch routine to say a hyper trophy or something else? thanks for all your help it is much appreciated. I am definitely getting results Im aiming for



I'm very glad it's working out for you. Keep up the great work!

As far as the cardio goes, you can start doing HIIT cardio, approximately 20-30 minutes worth, immediately after the workout. Take into consideration that this will burn another 250 cals or so, so compensate with additional intake. On your days off from the gym, you can also do some LISS for long distance endurance.

Hypertrophy can be use later down the road once you have really maxed out the 5x5's benefits (for now).
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Jan 31 2015 07:55pm
Quote (Nevada @ Jan 31 2015 01:33am)
Is it possible to be allergic to the cold to hot weather? like from going to cold to hot temperatures my body start itching like a mothafucka (only when doing sports where u sweat a little)

Let's say it's -9 degree outside, I go play hockey outside near where I live and im dress ofc for the cold temperature
Once I start to sweat a little after like 25-30 mins or like not freezing anymore, my back and mostly my tights become red and start itching like a mothafuka and it's so hard to stop, will last prob 15-20 mins where its itching me to death then im good and it wont come back

Am I allergic to something?
Same thing if I go outside at -20 take a walk w the dog, come back inside and instantly hop in a hot shower, my tights start to itch and become really red (when my tights are frozen and they get in hot water, it itchs like a mad man)

Note:
This doesn't happen from hot to cold temperatures
This doesn't happen if im not sweating

I tried taking a shower before too to make sure im not dirty and see if it cause the itching but it doesnt help

Any idea to fix or reduce the problem?
im 95% sure its allergies to the weather or something, like quick climax change



Sounds like a combination of Eczema and/or Cold Urticaria (brought on by the rapid cooling of sweat on your skin)

Urticaria in this case is basically an allergy your body has to cold stimulus, and further sensitivity to your own sweat. You may have a mild sensitivity to both, however mixing both together causes a more sizable reaction (sweat + cold). Eczema also can have similar problems when exposure to cold and sweat simultaneously result in hives, itching, etc.

Have you been diagnosed by a dermatologist yet?
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Feb 1 2015 10:44am
i have one of these kitchen racks to hold my appliances:
http://www.amazon.com/gp/product/B00EZEN2KW

downside is my appliances collect dust so i have to wash it every time i wanna use it. is there a bag or anything designed to keep them clean? or should i install some more cabinets to prevent dust?
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Feb 2 2015 12:27pm
Quote (SKCRaynor @ Jan 31 2015 06:46pm)
It is very important to exhale at the top of any lift. Whether the exhale is gradual or immediate can also make a large difference. I personally prefer to release the air as I am lifting, either in the form of breathing, grunting, screaming, etc (you get the idea). The purpose of exhaling on the way up is actually to guide your muscles into the lift. Holding your breath the entire time can actually end up making you lose consciousness (depending on the intensity of the lift). HOWEVER, there are some powerlifters who swear by the held breath, as it makes them feel more power in the diaphragm, and ultimately relief after the exhale when the rep is complete.

The overall? Try to exhale on the way up. If you really feel more power holding your breath, go for it, but just be careful.


Awesome, I currently breathe out on the way up and read some things advocating that the exhale only happen once the lift is done. Looks like I don't have to change anything, thanks!
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Feb 3 2015 08:15am
Quote (carteblanche @ Feb 1 2015 12:44pm)
i have one of these kitchen racks to hold my appliances:
http://www.amazon.com/gp/product/B00EZEN2KW

downside is my appliances collect dust so i have to wash it every time i wanna use it. is there a bag or anything designed to keep them clean? or should i install some more cabinets to prevent dust?



The best solution would be more cabinets. Another alternative would be getting some dust covers for the shelving unit, such as:

http://www.globalindustrial.com/g/storage/wire-shelving/accessories/nylon-cover


You can google these covers, as there are many outlets that carry them. You can also construct your own if you are somewhat handy.
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Feb 4 2015 12:14am
Hey man!

Jesse here. Thank you very much for being so awesome and helping everyone out become healthier and more fit! :hail:

Any opinions on a Hex trap bar vs a standard Olympic 45lb bar for doing deadlifts?

Hex trap bar that I was eyeing up was here:
http://www.costco.ca/Tonic-Performance-Hex-Trap-Bar.product.100130555.html

My guess is different muscle group? I have trouble with my deadlift form, I tend to drop/curl my shoulders when pushing back up. :(

Thank you for your time and knowledge!!! :hug:

Kind regards,
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Feb 4 2015 07:34am
Your thoughts on milk and greek yogurt in your daily intake?
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Feb 4 2015 11:19am
How to maximize strenght gain/minimize weight gains?
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