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  1. #1
    Senior Member GeorgeHavener's Avatar
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    Just some general points I like to remember from a head IBE rep:





    1. Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )



    2. Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr



    3. Protein shake immediately after workout and then protein meal with carbs etc within 1hr



    4. Creatine - Mono or CEE you decide. Both before and after workout.



    5. Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.



    6. Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )



    7. Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex Whey protein c) creatine e) Test boosters / stacks etc



    Most importantly do you see the order of these things?



    Exercises: Compound movements i.e. two arm two leg exercises.



    1. Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.



    2. Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze



    3. Leg press



    4. Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.



    5. Core work - Abs / lower back - work the weaker harder.
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  2. #2
    Senior Member JBarna's Avatar
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    So I guess we are doing this then huh? okay will I should start off by stating that 3 weeks ago I was 250lbs w/ 15%bf, now I am at 234lbs and ?%bf. you start off and i will follow your lead good sir.
    "A happy person is not a person in certain set of circumstances, but rather a person with a certain set of attitudes" Hugh Downs

  3. #3
    Senior Member GeorgeHavener's Avatar
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    Okay:



    Current measurement: 12 inches

    Goal Measurement: 18 inches.



    I'll being using hangs and frequent tugging, and a topical cream for extra girth.
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  4. #4
    Senior Member JBarna's Avatar
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    Quote Originally Posted by GeorgeHavener' post='431292' date='Oct 24 2007, 09:54 PM
    Okay:



    Current measurement: 12 inches

    Goal Measurement: 18 inches.



    I'll being using hangs and frequent tugging, and a topical cream for extra girth.


    HAHAHA gay ass, you know what i mean.
    "A happy person is not a person in certain set of circumstances, but rather a person with a certain set of attitudes" Hugh Downs

  5. #5
    Senior Member GeorgeHavener's Avatar
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    My goal is a solid eight pack, no joke. I'll be incorporating starvation and a giant ass string of supplements, patches, BCAA's, basic supplementation, and diuretics. Along wtih HIIT, circut training, and 3X5 pyramid lifting.
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  6. #6
    Senior Member JBarna's Avatar
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    Quote Originally Posted by GeorgeHavener' post='431300' date='Oct 24 2007, 10:03 PM
    My goal is a solid eight pack, no joke. I'll be incorporating starvation and a giant ass string of supplements, patches, BCAA's, basic supplementation, and diuretics. Along wtih HIIT, circut training, and 3X5 pyramid lifting.


    Alright, my goal would be a nice 4-pack (hey thats good for us fat-asses) and more vascularity over all. As far as diet:

    bfast- 6 egg whites 1 yolk w/ half cup plain oatmeal and teaspoon natural pbutter and sometime 22g protein shake



    snack- ~40g protein shake

    lunch 6-8 oz. grilled chicken w/ half can green beans or tuna on a salad w/ fat free ranch

    snack ~40g protein shake

    dinner grilled chicken or tuna or turkey breast

    before bed 22g protein (not cas. sadly its whey)



    supps.

    letro (God it sucks being off cycle )

    caffeine

    n.o. xplode

    zma

    mulit vit

    fish oils

    milk thistle



    basic split weight training routine 10-12 reps 3 sets per lift ~ 3-4 lifts per specific muscle i.e, bi's, tri's, chest etc.



    cardio every a.m. before bfast HIIT 20 mins.
    "A happy person is not a person in certain set of circumstances, but rather a person with a certain set of attitudes" Hugh Downs

  7. #7
    Senior Member GeorgeHavener's Avatar
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    Fucker, got all detailed and made this real and shit. Fine:



    [list]
    [*]Snacks: I don't fucking snack. That's for fatasses.
    [*]Precardio: BCAA's, Tyrosine, Alcar, quart of water, and headbanging session.
    [*]Breakfast: 70 grams protein powder, 10 grams fish oil, 20 grams apple fiber. 280 Cals

    Followed by metric shit ton of nootropics, Slew of Mild PH's, Transdermals, and "health" supps (milkthistle,greentea,sawpalmetto,nac,vitamins,ect )
    [*]Lunch: Subway tuna salad with eeeeverything on it. And fatfree ranch and crackers. 700 Cals
    [*]Dinner: Casein protein (120 grams)... Another Tuna Salad, but with Bee pollen granules (half cup) and grapes. 900 calories.
    [*]Before Bed: Protein Powder Hot Cocoa with enough splenda to hit the LD50 of chlorine.



    Lifting split is 3X5.



    Cardio, 20 minutes, HIIT, four times a week on the treadmill, once a week on the bike.

    Some random high energy cardio or circut training at night, once a week. "Other" cardio when I'm lucky.



    EDIT: Let me know if you want any bee pollen JB.
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  8. #8
    Senior Member JBarna's Avatar
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    "other" cardio... yeah all of us who havent got their dick wet in over a month hate you... (not me of course... i get it daily, nightly and ever so rightly (sorry for the random scrubs quote) lol)
    "A happy person is not a person in certain set of circumstances, but rather a person with a certain set of attitudes" Hugh Downs

  9. #9
    Senior Member GeorgeHavener's Avatar
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    OVer a month huh? More like not since you saw abs last...



    Love that cardio motivation, don't you?



    ** Dude, if I'm not texting you in the morning, WAKE MY ASS UP ** (And vice-versa)
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  10. #10
    Senior Member GeorgeHavener's Avatar
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    It is now way too fucking late in the day and we're just now finally running.
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  11. #11
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    Good luck guys.

  12. #12
    Senior Member methodice's Avatar
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    Haha. This is like a...ummm.. a comedy of sorts. Would like to see how you progress.
    <span style="color:#FF0000">Latest tube recs</span>: <span style="color:#0000FF">TP?</span> http://www.youtube.com/watch?v=5-i1cJh7L6I
    <span style="color:#FF0000">The last civilized bastion of truth and scientific reason declares you don't need to workout, just have good nutritional habits. The majority of us here are drug addicts and/or mentally disturbed, we also pretend to train but in reality we spend our time buzzing on adderall and masturbating to homosexual monkey porn</span>

  13. #13
    Senior Member JBarna's Avatar
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    Georgie, ummm butterflies? Is there something that you would like to tell everybody?
    "A happy person is not a person in certain set of circumstances, but rather a person with a certain set of attitudes" Hugh Downs

  14. #14
    Senior Member Jay Black's Avatar
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    Quote Originally Posted by JBarna' post='431419' date='Oct 25 2007, 01:21 PM
    Georgie, ummm butterflies? Is there something that you would like to tell everybody?


    For real...been wondering WTF that was about



    Methodice, this is quite the comedy.
    Prophet of the Day of Rockening...The Arockalypse!

    <div class='quotetop'>QUOTE (Frangible @ Sep 2 2009, 07:23 PM) <{POST_SNAPBACK}></div><div class='quotemain'>If the music itself doesn't elevate your testosterone levels, you clearly do not have a Jay Black approved band.</div>

  15. #15
    Senior Member GeorgeHavener's Avatar
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    Mostly the comedic value, but it keeps track of my goals for this log.



    I'm not defending my manhood to you, mister "I can have one scoop of peanut butter FOR BREAKFAST on my diet". Up your letro, sally.



    I'll post our logging for today's morning cardio:



    JB: 20 minutes solid empty stomach HIIT, with some pussying out on the low levels and a little extra "cool down" periods... But his Ipod was shit dead, so it's very excusable. Neighborhood of 520 cals, but your a big mofo.



    GH: 20 minutes, bleeding foot blister cardio. Did it all, burned in the neighborhood of 430 cals.
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  16. #16
    Senior Member GeorgeHavener's Avatar
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    Did a full upper body workout tonight, with ez curls, chest flys, bench, skull crushers, tricep pushdowns, and a very sad attempt at some shoulder presses (Thanks alot JB).



    Then did twenty solid minutes of direct abdominal work (KILLER) to the point where I felt catabolic. Went home and snarfed everything that couldn't run from me.



    JB?
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  17. #17
    Senior Member JBarna's Avatar
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    Didnt feel too motivated in the gym, mostly just went through the motions of delt/ trap work out. mostly mass building movements.
    "A happy person is not a person in certain set of circumstances, but rather a person with a certain set of attitudes" Hugh Downs

  18. #18
    Senior Member GeorgeHavener's Avatar
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    And spontaneous trouser movements. Letro is having an opposite effect, weird.
    <a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">
    </a><a href="http://www.mindandmuscle.net/forum/index.php?s=&showtopic=30876&view=findpost&p=43092 0" target="_blank">JB and GH Log <--- CLICK
    </a>
    What part of "thou shall not" do you not understand? - G
    "I am somewhat of a sad panda today, for I bequeathed all my Big League Chew to George Havener" - Colin
    "Anyone who blathers on otherwise with more studies and so forth may lick my balls
    "- Colin

    <span style="font-size:8pt;line-height:100%"><div class='quotetop'>QUOTE(Stay Puft)</div><div class='quotemain'>I beleive we, as a BBing community, greatly overeatimate the caloric requirement for hypertrohpy. Endo/Meso's can make decent LBM gains with a modest 100-300 cal/day surplus and recomposition is certainly more likely in this scenario.</div></span>


  19. #19
    Senior Member JBarna's Avatar
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    Quote Originally Posted by GeorgeHavener' post='431552' date='Oct 25 2007, 07:10 PM
    And spontaneous trouser movements. Letro is having an opposite effect, weird.


    HaHa
    "A happy person is not a person in certain set of circumstances, but rather a person with a certain set of attitudes" Hugh Downs

  20. #20
    Senior Member Grassroots082's Avatar
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    Quote Originally Posted by GeorgeHavener' post='431310' date='Oct 24 2007, 11:37 PM
    Fucker, got all detailed and made this real and shit. Fine:



    [list]
    [*]Snacks: I don't fucking snack. That's for fatasses.
    [*]Precardio: BCAA's, Tyrosine, Alcar, quart of water, and headbanging session.
    [*]Breakfast: 70 grams protein powder, 10 grams fish oil, 20 grams apple fiber. 280 Cals

    Followed by metric shit ton of nootropics, Slew of Mild PH's, Transdermals, and "health" supps (milkthistle,greentea,sawpalmetto,nac,vitamins,ect )
    [*]Lunch: Subway tuna salad with eeeeverything on it. And fatfree ranch and crackers. 700 Cals
    [*]Dinner: Casein protein (120 grams)... Another Tuna Salad, but with Bee pollen granules (half cup) and grapes. 900 calories.
    [*]Before Bed: Protein Powder Hot Cocoa with enough splenda to hit the LD50 of chlorine.



    Lifting split is 3X5.



    Cardio, 20 minutes, HIIT, four times a week on the treadmill, once a week on the bike.

    Some random high energy cardio or circut training at night, once a week. "Other" cardio when I'm lucky.



    EDIT: Let me know if you want any bee pollen JB.


    hahaha I luh dat
    <span style="font-family:Arial Black"><span style="font-size:14pt;line-height:100%"><span style="color:#FF0000">all senior citizens should have life alert.</span></span></span>

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