Need some help to get my BODY at its best

[Mavy]

Another thing man .... ditch the pop. It is one of the worst things that you could possibly ever drink! It is full of sugar, rots your teeth and rots your gut out ... and yes it is addicitve.

It is a carbonated drink. Incase you did not realize this ... Carbon Dioixide is a BY-PRODUCT of your body!

I try to explain this to everyone. The major purpose of respiration is to bring needed oxygen into the body, to eliminate carbon dioxide (which is the result of cellular metabolism), and to maintain the acid-base balance. The fesh air coming into the lunggs is roughly 21% oxygen with very little carbon dioxide (CO2). The respiratory muscles expand the lungs to bring fresh air in with each breath. This brings in oxygen and eliminates the CO2 as you breathe out. As blood passes through the lungs, the venous (blue) blood releases carbon dioxide and picks up oxygen and becomes red (arterial) blood. The arterial blood then carries the oxygen to the cells throughout the body. The more air you breathe in and out the more CO2 gets removed.

You can clearly understand that CO2 is waste. Why would you want to put it back into your body? You dont drink your urine, or eat your shit do you? Stay away from pop.

Mavy

 

[RADAR]

mavy is right some drinks have as much a seven spoonfulls of sugars in them...thats a no,no, Protein & carb and some fats all in a balanced diet will send you on your way ,you also need to check out the diet & nutrition board the bros there will set you straight,remember gaining muscle its not the number of sets its the insensity!!!! train to absolute failure(thats when it becomes impossible to do anouther rep unassisted) Good luck on your journey!!!


RADAR

 

[genarr3]

Please stop the machine work.
Squats
Deadlifts
Barbell bench press

 

[princeton]

Great advice here. I was in your position 6'5" 180 I'm now around 210 with out AAS. I should be about 220 but I wasted years on buying stupid suplements and working out TO much.
Stay away from all cardio and machines!
Dont spend more than 45mins-1hour in the gym
YOu think you might be eating enough but you're not.
EAt every 2 to 3 hours
you should never get to the point were you havent eaten and you feel hungry
EAt some more

 

[jubei]

Average bodyweight for 6'3'' has to be around 200lbs. Bench press, chinups, squats, and dealifts and eat until your stuffed. Don't worry about fat, I'm the same way trust me the fat comes off quickly.

Foods to Eat:

Chicken
Beef
Pork
Eggs
Milk
Peanut Butter
Rice
Pasta
Nuts

 

[F117A Active Stealth]

Ok cool, good posts people.

Anyway, to continue, I forgot to add dips to the list of workouts (The best tricep mass builder I've done)

Pop is a big no no!! If you must have it, have a diet pop, once a while. I like the new ones sweetened with Splenda.

if you eat a lot of bananas then you don't need the magnesium and potassium so bad.

Zinc definitely add it.

I forgot to mention the good fats, but that's all been said in the above posts.

And don't ever put yourself down!! Because you can change, and I at least for one am more than glad to help you out.

Let me know if you have other questions.

 

[silver_shadow]

yes, remember that u have already taken the first step- by joining this board. definitely the most knowledgeable bros (and sis') around here.

 

[justwannagetbig]

put time and intensity into your training,if you dont, and you feel you dont, then your eating and everything else your trying to do, wont benefit you half as much.EAT ALOT, but no matter how much you hear this, if you dont train hard to accomodate your hard eating, your not gonna see as good results.when i get home i practically tear the fridge door off for a good half hour.eat everything in it untill im almost stuffed.

create your own lift.when i started lifting i really didnt listen to anyone.i did what i thought was best and i kept at it.if something didnt work i tried a different approach.heres an idea of a decent chest work out that'll put some muslce on ya.

benchpress(pyramid 12,8,5,3-every other week you do negative reps for sets of 3 after your sets)
incle dumbell press(pyramid every other week, same sets as above)
dumbell press or hammer strength presses(4 sets of 6 to 7 reps, every other week u pyramid the weight)
WEIGHTED DIPS-AS HEAVY AS POSSIBLE
flyes-pec deck, cable, or dumbell(for me dumbell works best but i always roatate my flyes on a different approach-4 sets of 10-12 CONCENTRATED reps)

that workout is done every saturday,every wednesday however i concentrate more on the UPPER pec.its working for me right now so im not complaining.

thats what blasted MY bench.it might work for you it might not but,traing hard and eat hard and youll guaranteed to get somewhere.a spotter is a must for some excercises.

good luck.

 

[bicepts101]

Please stop the machine work.
Squats
Deadlifts
Barbell bench press

ding!! ding!! ding!!

what do we have for Johnny.



LOL j/k bro you're right on

 

[plornive]

I'm not an expert or respected vet, but here is what I think you should do.

Training (4 days per week):
Day 1:
Deadlift Heavy [work up to 1repMax over 4-5 sets], barbell shrugs [2 sets of 5-6 reps, 3 sets of 10-12 reps, full contraction!]
Day 2:
Barbell Bench Press Heavy [work up to your 1repMax over 4-5 sets], dips [to failure for 1-2 sets]
Day 3:
Squat Heavy [work up to 1repMax over 4-5 sets], leg curl machine [3 sets of 10 reps to failure], calve raises [100 reps divided over several sets with minimal rest between each]
Day 4:
Military Press Heavy [work up to 1repMax over 3-4 sets], barbell rows or T-bar rows [5 sets of 5-6 nice reps but also be explosive], pull-ups with overhand grip [4 sets to failure]

You can add some movements to this routine but don't use machines if there is a barbell exercise for your purpose. Train somewhat explosively in your heavy lifts and use good form for the higher rep sets.

Diet:
*250-350g protein
*3000-5000 calories depending on activity level and what it takes to make you grow
*plenty of fat, avoid too much starch
example meal: 1 can tuna with canola oil, 1 tuna (1 can) sandwhich with whole wheat bread, 1 banana