@godfreesandiego I probably should have explained this better; this video is the first of a series. This one only introduces who I am and explains that I'm here for questions. The rest of my videos explain how to change your body.
Though given your intense desire to just rip on other people, I don't think you're the kind of person who can commit to the grueling experience of losing weight. It's hard, unlike making fun of someone through a computer. Prove me wrong. ;)
@TheDrewpdog True, but I'd like to add something to what you said.
If you work out really hard cold - coming back from vacation, taking a few weeks off, etc - you're more likely to get DOMS. If you come back and ease into your workouts with moderate lifting the first week and gradually get back to heavy lifting, along with ample amounts of stretching, etc, you should notice much less soreness. I do, at least, and I learned these tips online so I *assume* that others are the same :)
@TheDrewpdog I take back what I said about stretching, and I'm putting this in my next video as well. Go to T-Nation . com and look up The Contreras Files: Volume II by Bret Contreras – 1/17/2012. The first article there tells how stretching doesn't help/hurt DOMS at all. Backed by scientific studies, apparently.
Dude that picture that you shown. That is really disgusting. I don't want to bulk up I want to gain strength and lose fat and tone up. I can do that right? Just wondering. Well me and my fiance are obese right now. We have loss some weight and we are now burning more fat by riding a mountain bike.
great video, I'm going to cut up then clean bulk after, however I have to be careful when cutting so that i don't lose any muscle while trying to burn fat, any tips on how to burn fat without losing muscle?
I need to lower my bf level.. could I COMPLETELY cut out carbs.. (yes Im working out everyday).. would that be a good idea for a relatively short period of time?
@10767michael No don't completely cut out carbs, never do that. just slowly lower them until they are maybe 70-100 grams a day depending on where you're at now.
Anyone looking for good routine Madcow 5X5, search it, learn it, love it. Awesome routine, each set gets heavier ;) And there's even a nice spreadsheet you can pop your weights into. I went from 135lb deadlift MAX to ending my fifth set on 250, roughly same gain with squats. Bench went up quite nicely as well although i HATE it, one of the most over rated exercises ever and all the form conflict; touch chest or just go parallel. Dips and Pullups ftw.
dude DOMS is just from working out bc the fibers are ripped and regrowing. u were making it sound like it was a disorder or disease lmao....its normal.
@racingguy11 Mostly true, but it's not 100% "normal." I know many lifters who never get it. If I do heavy squats on Sunday I'm fine Monday, but I can't walk without pain Tuesday or Wednesday. I've been sore, and I've experienced DOMS, and DOMS is delayed and exponentially more painful. I can "gut it out" if I'm sore. ;)
That being said, if I stretch every couple of hours after doing squats, and every couple of hours for the entire next day, I can walk Tuesday and Wednesday without much pain.
@zander811 lol no need for apologies it was just funny the way u were talking about it. And yeah some lifters never get sore bc of genetics and mostly because of proper nutrition. If your eating perfectly usually ur body is able to repair before u ever start to get DOMS. stretching is really good, esp post workout. doing 2-3 sets, 30s per rep of stretching should deff reduce ur soreness!.....btw im not trying to be a smartass...im a premed exercise science student so im just trying to help
all right then, i will focus on gettin stronger... now one last question... is it normal that sometimes after work out, my muscle hurts for two(and some times even 3 days)? what does it mean this? do i let that muscle away form training until is fully healed or do i train with less weight?
anyway, can you give me any advise? i really want to low my body fat levels(now its 23.5 %, i know its to high), well, do you believe i have to do some cardio? (cause lately I have not done any), or maybe increase the weight i lift? (i do 100 pounds for chest, 160 for legs)... anyway, i really apreciate any advice you could give me, i swear that i am working hard, and im really happy with the results at this far, but i want to do one last effort, to be really healthy and strong
@dyablo1989 "100 pounds for chest, 160 for legs" <-- that's a little vague, could you be more specific? 100 pounds for dumbbell bench? 160 for leg extensions? 160 for squats?
@zander811 i mean 100 pounds bench press, 160 pounds for squats... by the way im 21( the problem is that im a little scared about lift more heavy weights, thats why i need some advice)...
@zander811 by the way im 5'8'', and the question is... if i have to get stronger, When will I know I should increase the weight i lift? and how much weight i mus increase? 10 pounds per week? how much?...thanks man i really apreciatte help
@dyablo1989 Alright, well, ironically the same things that will help you get stronger will help you lose fat. More muscle = faster metabolism, so it makes sense. Now, I will never tell anyone to "increase weight used by X pounds per week," because it doesn't work. It sounds amazing though - you're telling me I can be 100 pounds stronger in two and a half months?? Sign me up!!
But no, it doesn't work that way. Watch my newest video, I discuss explosive lifting in exercises.
@zander811 ill do that, and what about cardio? it doesnt matter? I repeat that I'm not using supplements. do you think that in order to lift these weights you mention, and keep my body healthy and full of energy I can do it without supplements? i still dont know if im eating enough protein(actually i eat 1/2 to 3/4 pounds of meat).... thanks for everything man, i hope to reach the goal....
@dyablo1989 Supplements are exactly what the definition of supplements are: aid to an already set program. You can't do steroids and sit on a couch and get muscular. Likewise, there's no point in taking creatine, fat loss supps, testosterone boosters, etc, if you're not already on a solid diet and exercise program. And when you're only benching 100 pounds, you're not "solid" enough yet. Get stronger, then worry about supplements.
@dyablo1989 Protein: 1.5g per pound of bodyweight, per day. 40-50 immediately after your workout.
Cardio: do some light jogging, maybe some supersets (2 sets of 2 different exercises [say, curls and skullcrushers] back-to-back without rest, then a "normal" rest period after the second set), but don't worry about circuits or sprints while you're trying to put on muscle.
@zander811 hi again, i got some whey protein, cause its hard to me(because of the school) to get .176 pounds of protein(i weight 160 pounds, but still im more fat than muscle) anyway, i tried today do the example of bench that you gave me(increase weigth(about 20 pounds per set) and did a routine with the same patern for chest, and biceps) and i did it in less than an hour..
@zander811 now my question is, i dont really fell so tired like when i usually make 2 hours... is this normal? can you give me an example of an intense routine?, cause i think i did like you say, but at the same time i think im missing something.. anyway, i really appreciate the time you take to help me.... really thanks man...
hi man, i hope you remember me. a few months ago I wrote in one of your videos and you gave me some tips on nutrition, also some recommendations about exercise.Fortunately everything worked. unfortunately I started slow and wasted almost a year since I lost about 40 pounds.(im sure i can do it better).I have a problem now, I feel that im losing the last pounds, but im stuck, mi diet is good(fruits, veggies, meat) i workout too, im not using supplements.(my weight is 156 pounds)
@dyablo1989 156 pounds?!? *crams food into your mouth*
Unless you're a "little person," a woman, or 5'0", 156 is too light. If you're a guy over 5'0", try getting stronger first, then lose some fat. If you can bench 225 for at least 4, squat 295 for at least 6, and do 10 pullups without rest between reps, then worry about losing more fat. But until then, you don't have enough muscle to avoid looking like an anorexic man when you lose more weight.
actually i like the dumbbell workouts much more also. just getting back into my workouts after being hurt. went to the gym today and did 8 reps at 275 . not sure what that was if i tried to max but i workout by myself and it sucks.im 42 years old 5'9" 235lbs. would like to get down to 205-210 range. a couple more weeks and ill get a lil strength back. take care.
205 for 6 but only got 225 once? i did 205 3 times when 225 was my max but i was blessed with a natty 500 dead lift so i guess everyone is diffrent .. but great results bro tired of seeing ppl looking like pussys doing p90x that have abs and thats about it id love to see one of them bench lol .. take more bcaa xtend is by far the best for the soreness in your legs
@gio56ace Check out my other videos, in the video response section of each video. I don't know why I said I only got 225 for 1, I remember getting it for at least 6 at this point...
@gio56ace Forgot to say this before I clicked "Post" :
I found out how to fix my leg soreness. I think I say it in one of my other videos. If not, here it is, it's a huge secret, are you ready? Stretch. Seriously, that's it. Shocking, I know. Before, after, and every hour after, and it nearly goes away the next couple days.
@zander811 Boston, MA. They use it for their stamina training so they can go the 12 rounds of a fight. I'm not trying to be a dick, I prefer dead lifts and squats.
@southieal Understood, I wasn't trying to start anything. I'm just pointing out how different Michigan is. We hunt and drink, but fighting? Not our strong suit. lol
@southieal P90x is for fat people who try to get beach bodies & skinny guys do it thinking they'll get athletic & strong. The truth is there's no compound lifts in it no real power involved to explode. They have you doing these gymnastic exercises that isn't good for football basketball track or fighting. If you want the best bang for your buck you got to do intense anaerobic. P90x will have you toned and give you good endurance. But it wont do jack shit for your vo2 max and power and strength.
@WarriorMentality15 I say do P90X combined with anaerobic exercise. If anyone tried P90X twice a week as "cardio days", and I bet they'd get great results, but without one hell of a diet nobody got big off of P90X. If they did, gyms would already be out of business. Lean? Sure, but not big. I'd say P90X users are the medium between a jogger's body and an avid weight lifter's body, so if that's anyone's goal, fine.
@zander811 what would i have to do from from p90 twice a week to get that endurance im a bball player? I'll do my anerobic at the gym say sprints box jumps squats deadlifts clean n jerks, and all that good stuff. But what to do with p90x
P90X will give you decent muscle gains (compared to no exercise or very little exercise), but it will give you good muscle endurance (for the muscles you work). One of the lifts is a pullup that involves going up, left, right, center, down, repeat. That probably will not help your basketball shot at all, but it will give the muscles in your upper back more endurance. It's definitely not for most sports training.
@SuperBabyMario0C They love it. I get all the pussy. Even your mom's.
:P I don't perm it or anything if that's what you're getting at. I hate my curly hair which is why I keep it cut now. Girls say "I'd love to have your hair!" Yeah, for a day, or an event. Not forever. haha
@zander811 hahaha i have that kinda hair n yea the perm jokes were annoying as shit...just asking cuz i get girls with hair.... n it is annoying to make the hair....but i had more like "your hair is sexy" n i even had a girl smell it...which is y i cut it now haha
If you really want to get significantly stronger, do cardiovascular exercise, yoga, BOSU work, and free weight training. If you want to be BIG, eat a bunch of bullshit that is not good for you and lift an unsafe amount of steel. Did you know a continuous free weight strength training session is one of the best ways to burn fat?
As a nurse, the truth is, 90% of all supplements in pill form are not absorbed properly by your body. Stop wasting your money on pills and eat some fish, bison, fruits, beans, nuts, and vegetables.
Yo bro i have another question. Normally i work out like at 11 at night. aND im trying to cut right now. if i workout that late wat should my post workout meal be?
@armn15 within an hour of your workout. Regardless of when you lift, your postworkout meal should be within an hour of your workout's completion, with your postworkout protein shake coming immediately after your workout. Too much emphasis is placed on the time of the night and meals. Anyone who has made solid gains past the "beginner gains" knows time doesn't matter; totals do. (i.e. total carbs in a day, etc)
@armn15 if you are on a regular routine then it does not and should not matter what you are eating. be who you want to be by putting in the work and nothing less.
@WorldExtremeCholo 90% of the work is done in the kitchen, not the gym. No matterhow hard you train, if you're eating horrible foods, you won't see great results.
@nairb2693 im not sure what that means. I would see 90% of a difference if I would eat what? what kind of a difference? I am muscular and lean now with 8 percent body fat. I do not look like a body builder but instead I look like a cage fighter with the six pack and all. I dont over eat (sometimes I get the munchies from weed) I have a heineken with my sit-ups and I eat whatever is on the table. I do a lot of pull ups and high rep benching and boxing for shoulders and stamina including squats
Try Heel Elevated Squats for increasing your squat bro, try standing with your heels elevated on two 5kg plates. This shifts the tension of the squat much more on to your quadriceps rather than your hamstrings and ass haha, see if that helps :)
if your trying to get your squat up the best thing you can do is try to use the most weight to try to get between 3-5 reps. muscle hypertrophy is between 6-10 reps and endurance is 10+. im no expert but im studying ex phis right now. worked for me so far.
Thing is, that I'm having 3 protein shakes a day (PhD Pharma Whey) but I can't stomach it unless I have it with milk, that = 750ml of milk a day, and that's almost 40g of carbs right there - and that's absolute minimal carbs, realistically it's going to be more than that. Does this mean I'm going to have issues losing bodyfat? Or is ketosis not necassary? I'm also taking PhD Lean Degree which is a thermogenic but I'm likely to switch to Hot-Rox for next month (then take a few weeks off)
Dude you're great, I'm sorry if you've covered this elsewhere but I'm curious as to how you think the best way to go about burning fat is, I'm about 189 pounds and 17% BF - I gym 2-4 times a week (pretty definate I can maintain 3 times a week now) and I play Badminton doubles 3 times for 2-3 hours a week as well, and cycle 10 miles 3/4 days a week - I'm really keen on cutting, but I'm confused about how restrictive of carbs I need to be, or whether just hitting low GI foods would work.
Is milk vital for muscle growth? cause I noticed major weight gain when i added whole milk and went from 160 to 172 now. I usually drink 1200 calories of milk and 2 yogurts daily then eat chicken, whey protien, and peanut butter. i try to get 3000 calories a day right now. That's main stuff. I feel sort of stupid though cause my legs ARE WEAK. I mean i would probably weigh a lot more if they had weight.
okay bro i have a question. im currently 186 while on my bulking phase. i wanna start cutting but dont know if i should gain some more weight before i start cuttin or if i should just start cuttin at 186. for my end result i wanna have every possible definition but i DO NOT want to look small with my shirt on. im currently 6 ft and have around 15 percent body fat.. wat do u think i should do, increase more weight or start cutting now?
@armn15 If you're 186 at 6ft tall and have 15% body fat, you're going to look small when you're done cutting. To have "every possible definition" most people need below 10% body fat. So do the math: if you have 15%BF now, that's about 28 pounds of fat. To drop down to 10%BF you'd need to be about 175, and that's if you only lost fat when you cut, which is really hard to do without losing at least some muscle with it. So your final look would be 6ft tall at 175 pounds, which would look small.
So if you went up to 200 pounds and kept your BF% (you'd have 30 pounds of fat now), then cut to 185 you'd have 8% body fat. You'd look leaner and be bigger. I personally think anyone under 200 pounds and over 5'10" should bulk.
@armn15 It's only 15 pounds, so you're lucky there, but if you want to go even higher I don't advise against it. Just don't eat a shit load of food to gain weight, you'll just gain some muscle with a lot of fat. I say take a couple weeks (at the very least take 2) and find out how many calories you're burning on an average workout day for the workout you're going to use for the next couple months. (don't find how many calories you burn with workout A when you're going to do workout B)
@armn15 Then take that number and eat 300-600 calories more than that (equivalent to an extra protein shake or two). There's no scientific research to prove that eating thousands more than you burn will help you gain muscle any more than 300-600 will. I'm not sure how long it will take you, that all depends on your workout and how your diet is, but I'd venture a guess around 3-4 months, at a pound or two a week. That's a summer, or a school semester. Not too long if you do it right. Good luck!
@cranberry411 Out of curiosity, how would you make it better? "Hip" music in the background? A cool intro sequence? Maybe a clip from Billy Mays saying "Billy Mays here, and I'm going to shock you with my lifting tips!" ? I don't make these videos for my benefit, so I'm open to suggestions IF I ever make another video.
@samherbertbball931 If by "bigger" you mean "bulk," I'm not a big fan of it. Too many people just get fat. But there are only 2 guys in my college's weight room stronger than me. One is in MMA and a freak of nature, and the other is a lineman for the football team, so I think my way is solid.
If you're super skinny, sure go for it, eat as much as you can, but if you're skinny-fat, or just fat like I was, then there's no benefit to simply bulking. OK there are benefits but there are better ways.
squatting all the way to the ground? Full ROM? you can try a 5x5 approach to squatting. take your 5 rm, set it at week4 of a 9 week schedule, Ex. if your 5rm, is 275= wk1=245, wk2=255, 3=265, 4=275<original 5rm, 5=285, 6=295 and so on until you fail, which typically people make it to about 8-10 weeks, sometimes longer. if you are already familiar with bill starr's 5x5, then im sorry for the lecture.
I'm familiar with 5x5, and I support it. I've seen it work for lots of people looking to get stronger, but I personally have not tried it. I need to post a new video soon, hit personal bests with several lifts using Christian Thibaudeau's "The Perfect Rep." I'll explain in my next video, but these new PRs are beyond what I expected to gain, and in only 8 weeks, 6 of which were during my "cutting" phase. That's how well it works.
Thanks for posting these I really learned alot! I've been bulking for about 7 months and probably not a great way :p Your video number 5 was really good too when you talked about the 6'3 guy, gave me some pretty good tips! Maybe you have some more tips about that?
dude do you do leg presses as well? I switchd from squating with the bar to useing dumbells and then also changed the way I leg pressed. I'll do my 4 sets of ten, then I'll do 2 more but maxed right out on weight so I only get 1 or 2 for a set this has seemed to work really good for me so far. I haven't switched back to barbell squats yet so I don't know my gains there, my leg press gains where about 50 pounds in four weeks I am going to do 2 more weeks then switch back. Good luck dude
haha No offense, but you're new to the lifting world, aren't you? Creatine is almost as pivotal as protein. It's also found in red meat, especially beef products, so slap anyone who says it's unnatural.
Hey Zander ive got a quistion about bulking. Im a boxer and have to balance school, boxing, training and nutrition which aint very easy. My overall nutrition plan is simply lots of carbs and protien and only essential sugars. I never seem to make much progress, i went from 135 to 145 but after i restarted my major cardio program again to train for a fight ive gone back down to 138 :( I absorb food when im not training hoping to get my muscles the nutrients they need but it all turns to fat
hey try to fit in a weight gainer in you diet they have a good blend of carbs and protein and they are high in calories (good calories) it will help you mantain weight and if your diet is high enough in calories you will gain weight but be carefull you dont wana gain too much too fast thats not good for boxing...
everyone is different but for sure got my best results when bulking was by eating loads of carbs,eating loads of carbs will make u put on lots of water weight which is a good thing if ur bulking.
Are you sure it was the carbs? I'm sure you didn't just eat nothing but bread the entire time. Most likely you ate things that -- while loaded with carbs -- were high in protein as well. How do you know it wasn't the boost in protein? I think you need to check your diet and all of the factors before making such a claim. I have a doctor/bodybuilder's words and studies on my side.
There actually is a new article on this somewhere, lemme look it up. In the meantime, the general gist of it was "no, carb loading doesn't make you jacked."
Toasting white bread (and most likely wheat bread as well, though the study only used white bread) or freezing white bread lowers its glycemic index (low is good), and freezing then toasting (store in freezer, toast for...well, toast) lowers it even more.
Beans are good carbs.
Pre- and during-carbs (for workouts) can boost your gains if done correctly.
Excess carb calories (more than you really need) (also common in "carb loading") greatly increases your fat storage without gaining muscle.
Low glycemic foods (like apples) are good carbs, as previously stated. Oatmeal isn't an "allergen" that will make you lose your sixpack overnight, and the carbs in eggs are fine. So in the cholesterol in the yolk, so grow a pair, pussies! :P
"Whole grains" aren't as amazing as everyone makes them out to be. They're better than some other grains, but they're being pushed by people who probably start their days with a McGriddle. And...
...Bodybuilding has been doing 90% of the things that science just recently agreed to for decades (like egg yolks, carbs, good fats, etc). Trust the bodybuilding industry with your nutrition and you'll be fine.
Jacking up on carbs may give you a better pump, but there's no science to support the claim that you'll get bigger (besides getting fatter). More carbs is good, naturally, and the fat should be decreased a bit, but there's no scientific or bodybuilding reason to eat loads of carbs.
I think lots of carbs are better for people with a faster metabolism, like me. I need a little extra carbs to make sure my glycogen storage is full so my body won't have to eventually dip into my proteins for energy. Thats what I have read, carbs are protein sparring, and for someone with a fast metabolism....glycogen is easily burned.
@mohammad112388 Good points, and you're accurate, but for people who are carb intolerant like myself, high carbs = lots of fat. Your point about carbs being protein sparing is also why when people go on high fat, low carb diets, they up the protein intake to 1.5g per pound of bodyweight (as opposed to the 1.15g that's usually taken). If you have a high metabolism why are you watching my video?!?! Gitouttahere!! haha :P
Lol, well I just come here to watch the vid because alot of what you say is pretty good advice, especially for chest training. I started doing dips (never did them in general), but I basically now believe that dips are one of the best exercises for chest (when progressively overloaded) due to the neuromuscular activation. So thanks Zander! You really helped
@zander811 Most effective protein supplementation is utilizing 1.2-1.5 g of protein per kilogram of body weight, not per pound. That much protein is too much, and your body will not be able to utilize such a vast amount efficiently. Yes, you will get stronger, but you will be flushing a lot of the protein not used in the muscles thru your kidney and liver (which in the long run, can kill you). As for which proteins, I would suggest protein rich in BCAAs and glutamine for greatest synthesis
@mohammad112388 First off, glycogen is stored sugar, glucose is the sugar you utilize when lifting. If you are lifting anaerobically, you will never dip into your protein and fat stores (unless you have starved yourself, in which case your body will use whatever it can regardless of your activity). In order to gauge any part of protein/fat storage during a workout, you would have to be in an anaerobic state for a long time, maintaining a heart rate of about 60% of Maximum. Hope this helps...
hey alex, im from michigan too. livingston county to be exact. anyway, i think your video is very motovating. i personally already workout pretty frequently. just wanted to say good job man!
hey zander , i just finished my bulking cycle sunday .. i got a question for you .. how many calories i should eat while cutting .. it would be helpful .. i trying to find information about it but i can't find it .. thanks a lot!
The reason you can't find any specific number is because there is no specific number. Everyone has different fat/carb/calorie tolerances, different metabolisms, and so on. Your best bet is to pick a number of calories, measure your arms/neck/chest/waist, take a picture, and in 2 weeks measure and take the picture again. If you got fatter, lower the calories 500. Eat plenty of fat, and almost no carbs. No toast, buns, few veggies/fruit, and so on.
All kinds of meat, fish, and dairy. Few veggies and fruits throughout the day, and no grains. You're basically moving meat and dairy to the base of the food pyramid and removing grains altogether.
But if your only intake of fat is through fish oil, you're going to fail. You need plenty of fat intake when you cut. Your body looks at "cutting" as "starving" so it tries to get rid of calorie-burning parts of you, starting with the part of you that burns the most calories: muscle. If you eat enough fat, your body will realize it's not starving and will "trade" the old fat for the stuff you're cramming in your pie hole (but don't eat pie). Your workouts will take care of the fat you're eating.
when i was talking about fats , was olive oil .. if its the only fat intake i take it wouldn't good?? if so then what is another kind of good fat i could take while cutting??
If olive oil is your only fat intake, you're taking so little fat I wouldn't even count it. That's like drinking a glass of milk in the morning and saying you drink plenty of milk. I'm talking at least 50 grams A DAY, and that's if you're a small guy to begin with. 50 grams isn't that much, 2 chicken thighs almost has that much (remove the skin on chicken and turkey, forgot to say that before, there's absolutely no good news in the skin). Just make sure to check the cholesterol in what you eat.
No need to kill your heart. Drink plenty of water! Fuck me I can't believe it took me this long to remember to say that. Water is the only thing you should be getting more than protein. It should go water>protein>fat. I try to do a 60/40 protein to fat ratio. Since I'm now 210, that means about 420g protein a day (I do 2g per lb of body weight) and about 75g fat a day, totaling to about 2350 calories a day. This is a cutting calorie total, obviously smart bulking would be more.
yess lol i know that .. 2 gallons a day i drink;) nvm thanks for the replys .. it clears a lil bit more my thoughts about cutting ;) .. it been helpful .. thanks!
Just don't overdo it with the fat intake, or you won't be able to "keep up" with it with your workouts. And a candy bar is a horrible way to get fats. There's so much carbs, you'd be eating more carbs than fat. I try to get about 3 grams of fat per gram of carbs in the thing I'm considering buying, or I won't buy it. Beef, chicken (dark or light), turkey (dark or light), all have high protein, decent fat, and NO carbs, so cram them in your pie hole instead.
Hey man if you are looking to gain strength in squating and deadlifts start doing unilateral exercises (if you don't already). Get the Power training by Coach Dos and reach anything from Mike Boyle or Alwynn Cosgrove if you don't already. Hope this helps you out.
First, if you have a four pack as a lineman and can dominate, you're a beast, but that's just my opinion. :P Really, though, it's impossible to lose stomach fat without losing arm fat, leg fat, back fat, neck fat, etc etc etc. Do compound lifts to boost testosterone levels, which boosts muscle gains and fat loss. Ignore wrists and ankles when you count the joints needed to lift. Think "how many joints could lock up and I could still do this lift, albeit with bad form?" If it's 2+, you're fine.
I have the same problem you had. I am strong at bench, but its extremely defined and not full. So you switched to dumbells? Did you change your reps to 10-12 with dumbbells?
I switched to dumbbells on everything but flat bench, leg exercises, and power cleans. I did 8-10 reps for any exercises that involve only 1 joint, like flyes and curls. If it's a multi-joint lift like military press or rows, I kept 6 reps.
Thanks so much man. So how long did it take for your chest to fill up after switching to dumbells. Cause I actually started with dumbbells...then got into college power lifting so I put all my focus into the barbell.
I inadvertently cut weight before bulking. I wanted to get big and strong, so I spent 3-5 hours in the weight room, because the longer you spend in the weight room, the bigger you'll get, right? Obviously not, but I didn't know that at the time. I was basically doing 3-5 hours of resistance cardio, which helped cut down the weight a a lot, but I was NOT strong at all for my weight (175 bench for 6, @ 178 lbs) I know I say 185 in the video, I'm pretty sure that's wrong.
But I did in fact lose more fat when I gained muscle, and I still do it today, so it is possible. Don't let anyone tell you that you can't. Of course, it's "easier" to bulk up, then cut weight, but it's only easier because it requires less thought and planning. It's not necessarily slower this way, either. There's no evidence that 4000 calories over will gain muscle faster than 400.
Thanks for the info man. Yeah I wanted to bulk at first to try and take advantage of my "newbie gains".
I put around 10lbs of muscle and 5lbs of fat in 2-3 months. (which I keep hearing is impossible but for some reason it happened... and yes that was all naturally)
But then I was told to not go over 15% BF which I was way past so now I'm trying to cut my weight down. But I'm curious as to why you recommend a high fat diet? I've heard of low carb but high fat?
If you want to make the most of your newbie gains, don't do a super-clean bulk. You only have one shot at exploiting your newbie gains, so make it a fast gain. To do that, don't limit your carbs. I don't think your fat intake will matter, speaking from personal experience. I ate massive numbers in the carbs category, but fat was well below 50g. Your gains are perfectly normal for a newbie. Anyone who says otherwise is probably trying to bullshit themselves because they aren't gaining.
High fat is because when you diet (or bulk extra-clean) you're trying to lose fat (obviously). But as most people know, when you're dieting your body doesn't think "hey, we're trying to look good." Instead, it goes into "starvation mode" and the double-edged sword that metabolism-boosting muscle is comes back to bite us here. It burns more calories than fat does, and since your body is trying to slow your metabolism to survive, muscle is stripped before the fat is. High fat diets stop this.
I talked about what to eat in some other comments if you wanna bulk clean, but to bulk extra-cleanly, I suggest a high fat, low carb, high protein diet. Dark meat's fine, just get rid of the skin (I suggest nuking it for a couple minutes first if it's frozen), no bread, plenty of water, and so on. The only carbs should be immediately after a workout, and they should be fast carbs. This kind of diet is NOT fun to do all year-round, so do it periodically. Also, watch out for the cholesterol...
Kick ass video! very informative dude! ok im 245 pounds of mix fat and muscle. my max bench is 275, but the amount of fat i have on my body basically hides my progress, How effective is that Fish oil (omega3) and how should i properly take it? Thanks for the awesome video! keep them coming!
My laptop pretty much shit the bed recently, so I won't be able to reply as much as I used to. I know I have a couple messages, which I would appreciate more if they were comments, but whatever, and I have a couple comments to reply to, but you'll have to be patient with me. When I get up and running again I'll be sure to get back to you all. (currently in a library, for those of you who are smart asses :P )
I would, but my computer suffered a massive virus (never limewire porn...) and I had to scrap my C drive and start from scratch. Ever since then I haven't been able to get my webcam working. I'm highly considering getting a new laptop anyway, so it's a work in progress. I'll be sure to write the script soon so when I'm finally able to make a video, it'll be quick.
Don't eat a big meal immediately before lifting. I don't know if this is common sense to most people, but I had this problem once or twice my freshman year of college, due to exam/eating/lifting conflicts. Try to eat about an hour or so before your lifts. Most supplement instructions that say to take "before and after" workouts usually say "20-30 minutes before, and immediately after," so any carbs/protein you're hoping to get pre-workout wouldn't be hurt by ingesting 30 minutes before lifting.
Ibuprofen, if taken regularly. "Regularly" means if you take it every time you feel a little sore from lifting. Obviously if you have a migraine or fever or such, take it, you'll be fine, just don't take it several times a day, every day.
So did your chest grew with dumbells ? I have a small chest :-( , I grew an inch from 34 - 35 but no where near 40 inches (decent). FYI - Ima stay faith full to my bench press because I did gain an inch but lets see what happens when I cut. See if progress continues. I know my lats need to get bigger to get the 40 inch measurment.
I love the barbell bench press, too, which is why I didn't cut it out of my workout. I still did flat barbell bench press, but everything else was dumbbell (and chain dips).
"Too late" as in "too late to change your life" or "you're up too late at night" ? Because neither are true. Let's say you should eat 2000 calories. If you eat 5 meals with 400 calories each, it doesn't matter if the last one is at 6 or at 10, provided you're not a sloth all day. In fact, it's been proven that you should consume fast carbs immediately after a workout in order to grow stronger. If you work out at 10PM, you should still eat those carbs immediately after, even though it'd be at 11.
hey i got a question you said fast carbs after a workout .. what the difference between fast carbs and slow carbs i mean after my workout i'm taking protein shakes wich is cytogainer i take 4 scooop and i eats 2 cup of ooatmeals is that good ??thanks..
Oatmeal is a slow carb. Best to eat that just before bed or right after you wake up. People say you shouldn't eat carbs late in the day, but slow carbs are ideal for the 7+ hours of no nutrition you'll be getting when you sleep. You recover the most when you sleep, like the age-old saying that you grow when you sleep (I still remember Jiminy Cricket saying it haha), so you should supply your body the energy it needs to do that growing, otherwise you'll go into a catabolic state.
Eat your egg yolks. Testosterone is fueled by cholesterol, which egg yolks have. And it's not even like egg yolks have the kind of cholesterol that kills you; egg yolks have the good kind, the kind that lower your cholesterol levels. There's no reason NOT to eat them, and many reasons TO eat them. Canned tuna is disgusting, but if you can stomach it, congrats. haha Milk protein is slow digesting, so later in the day is better, you're good there. You didn't say what you use to mix your protein?
Do you use water or milk? Use water. Most protein mixes are Whey, which is a fast-digesting protein. Milk isn't, and fudges up your mix if you add it with whey. If you don't like the watered-down taste, try adding less water than recommended. Potatoes are also fast-digesting carbs, so the closer to post-workout, the better. Chicken has 46g of protein per 7oz serving, so try eating more of it in your day. Best results are 1.5-2g of protein per pound of bodyweight. Use a spreadsheet and...
...find out how much you're getting in an average day. Most people estimate they're getting enough, but most would be wrong. I eat over 350g a day, which is 1.75g. It might sound like a lot, and you might be discouraged when you find out how much you're really eating, but don't worry; it's not as hard as it sounds.
you got msn loll ?? easier like that and for my protein i use water ... and for the chicken i seen that Chicken Breast ,Skinless Qty:4 Oz ,Cals:136 ,Pro:35.1 ,Carbs: 0.. if you want to add me please to help me .. it would be a lot appreciate .. i need help for my nutriton thanks..
I don't even know about "lean" any more. I used to be all about eating "clean" (low fat and carbs, high protein), but I just switched to a high fat, low carb diet and after 2 weeks I lost a considerable amount of fat (pics from both measurements) and I'm even on creatine, so it's not like I lost water weight. I'll go into more detail when I get my laptop back.
You said if you dont feel hungry your not training properly, if you are training properly and having the right diet at no time during the day should you feel hungry as you should be eating small meals throughout the day, in other words if you get hungry your not eating enough....
shut the fuck up
..the title of this video had nothing to do with all the crap u said..what a waste of my fuckin time
godfreesandiego 2 weeks ago
@godfreesandiego I probably should have explained this better; this video is the first of a series. This one only introduces who I am and explains that I'm here for questions. The rest of my videos explain how to change your body.
Though given your intense desire to just rip on other people, I don't think you're the kind of person who can commit to the grueling experience of losing weight. It's hard, unlike making fun of someone through a computer. Prove me wrong. ;)
zander811 1 week ago
everyone gets doms if they work hard enough
TheDrewpdog 1 month ago
@TheDrewpdog True, but I'd like to add something to what you said.
If you work out really hard cold - coming back from vacation, taking a few weeks off, etc - you're more likely to get DOMS. If you come back and ease into your workouts with moderate lifting the first week and gradually get back to heavy lifting, along with ample amounts of stretching, etc, you should notice much less soreness. I do, at least, and I learned these tips online so I *assume* that others are the same :)
zander811 1 week ago
@TheDrewpdog I take back what I said about stretching, and I'm putting this in my next video as well. Go to T-Nation . com and look up The Contreras Files: Volume II by Bret Contreras – 1/17/2012. The first article there tells how stretching doesn't help/hurt DOMS at all. Backed by scientific studies, apparently.
zander811 1 week ago
Dude that picture that you shown. That is really disgusting. I don't want to bulk up I want to gain strength and lose fat and tone up. I can do that right? Just wondering. Well me and my fiance are obese right now. We have loss some weight and we are now burning more fat by riding a mountain bike.
uhavemooface 4 months ago in playlist More videos from zander811
great video, I'm going to cut up then clean bulk after, however I have to be careful when cutting so that i don't lose any muscle while trying to burn fat, any tips on how to burn fat without losing muscle?
themagicmajid 4 months ago
good video man
BirmzWeedhead 5 months ago
I need to lower my bf level.. could I COMPLETELY cut out carbs.. (yes Im working out everyday).. would that be a good idea for a relatively short period of time?
10767michael 5 months ago
@10767michael No don't completely cut out carbs, never do that. just slowly lower them until they are maybe 70-100 grams a day depending on where you're at now.
MrNoexcuses 5 months ago
This has been flagged as spam show
Hey! Have you considered intellectus 424 diet (just google it)? Ive heard some amazing things about it and my friend lost a ton of weight with it.
munnarko 6 months ago
Anyone looking for good routine Madcow 5X5, search it, learn it, love it. Awesome routine, each set gets heavier ;) And there's even a nice spreadsheet you can pop your weights into. I went from 135lb deadlift MAX to ending my fifth set on 250, roughly same gain with squats. Bench went up quite nicely as well although i HATE it, one of the most over rated exercises ever and all the form conflict; touch chest or just go parallel. Dips and Pullups ftw.
shad0w4life2 8 months ago
dude DOMS is just from working out bc the fibers are ripped and regrowing. u were making it sound like it was a disorder or disease lmao....its normal.
racingguy11 9 months ago
@racingguy11 Mostly true, but it's not 100% "normal." I know many lifters who never get it. If I do heavy squats on Sunday I'm fine Monday, but I can't walk without pain Tuesday or Wednesday. I've been sore, and I've experienced DOMS, and DOMS is delayed and exponentially more painful. I can "gut it out" if I'm sore. ;)
That being said, if I stretch every couple of hours after doing squats, and every couple of hours for the entire next day, I can walk Tuesday and Wednesday without much pain.
zander811 9 months ago
@racingguy11 And I apologize if I made it sound like a disorder or disease - it's definitely not. :P
zander811 9 months ago
@zander811 lol no need for apologies it was just funny the way u were talking about it. And yeah some lifters never get sore bc of genetics and mostly because of proper nutrition. If your eating perfectly usually ur body is able to repair before u ever start to get DOMS. stretching is really good, esp post workout. doing 2-3 sets, 30s per rep of stretching should deff reduce ur soreness!.....btw im not trying to be a smartass...im a premed exercise science student so im just trying to help
racingguy11 9 months ago
@racingguy11 Help appreciated. :)
zander811 9 months ago
@grandwizardman5504 you're leaving? :( I'll miss you honey.
zander811 9 months ago
shots out to the u.p from detroit
psychocarzy1 9 months ago
@grandwizardman5504 lol
zander811 9 months ago
@grandwizardman5504 That's not really a sentence or a statement, so... I don't know how to respond to that.
But I gave it a thumbs up anyway.
zander811 9 months ago
@grandwizardman5504 I gave this comment a thumbs up.
zander811 9 months ago
all right then, i will focus on gettin stronger... now one last question... is it normal that sometimes after work out, my muscle hurts for two(and some times even 3 days)? what does it mean this? do i let that muscle away form training until is fully healed or do i train with less weight?
dyablo1989 9 months ago
anyway, can you give me any advise? i really want to low my body fat levels(now its 23.5 %, i know its to high), well, do you believe i have to do some cardio? (cause lately I have not done any), or maybe increase the weight i lift? (i do 100 pounds for chest, 160 for legs)... anyway, i really apreciate any advice you could give me, i swear that i am working hard, and im really happy with the results at this far, but i want to do one last effort, to be really healthy and strong
dyablo1989 9 months ago
@dyablo1989 "100 pounds for chest, 160 for legs" <-- that's a little vague, could you be more specific? 100 pounds for dumbbell bench? 160 for leg extensions? 160 for squats?
zander811 9 months ago
@zander811 i mean 100 pounds bench press, 160 pounds for squats... by the way im 21( the problem is that im a little scared about lift more heavy weights, thats why i need some advice)...
dyablo1989 9 months ago
@zander811 by the way im 5'8'', and the question is... if i have to get stronger, When will I know I should increase the weight i lift? and how much weight i mus increase? 10 pounds per week? how much?...thanks man i really apreciatte help
dyablo1989 9 months ago
@dyablo1989 Alright, well, ironically the same things that will help you get stronger will help you lose fat. More muscle = faster metabolism, so it makes sense. Now, I will never tell anyone to "increase weight used by X pounds per week," because it doesn't work. It sounds amazing though - you're telling me I can be 100 pounds stronger in two and a half months?? Sign me up!!
But no, it doesn't work that way. Watch my newest video, I discuss explosive lifting in exercises.
zander811 9 months ago
@dyablo1989 Increase weight between sets until you can't EXPLODE for more than 3 reps. My bench for example:
Set 1: 135 for 5, exploding every rep, resting at the top
Set 2: 155 for 5, exploding every rep, resting at the top
Set 3: 185 for 4-5, exploding every rep, resting at the top
Set 4: 205 for 4, exploding every rep, resting at the top
Set 5: 225 for 4, exploding every rep, resting at the top
and so on, until I reach a weight that I can only move 3 times with explosiveness (285 or so)
zander811 9 months ago
@zander811 ill do that, and what about cardio? it doesnt matter? I repeat that I'm not using supplements. do you think that in order to lift these weights you mention, and keep my body healthy and full of energy I can do it without supplements? i still dont know if im eating enough protein(actually i eat 1/2 to 3/4 pounds of meat).... thanks for everything man, i hope to reach the goal....
dyablo1989 9 months ago
@dyablo1989 Supplements are exactly what the definition of supplements are: aid to an already set program. You can't do steroids and sit on a couch and get muscular. Likewise, there's no point in taking creatine, fat loss supps, testosterone boosters, etc, if you're not already on a solid diet and exercise program. And when you're only benching 100 pounds, you're not "solid" enough yet. Get stronger, then worry about supplements.
zander811 9 months ago
@dyablo1989 Protein: 1.5g per pound of bodyweight, per day. 40-50 immediately after your workout.
Cardio: do some light jogging, maybe some supersets (2 sets of 2 different exercises [say, curls and skullcrushers] back-to-back without rest, then a "normal" rest period after the second set), but don't worry about circuits or sprints while you're trying to put on muscle.
zander811 9 months ago
@zander811 hi again, i got some whey protein, cause its hard to me(because of the school) to get .176 pounds of protein(i weight 160 pounds, but still im more fat than muscle) anyway, i tried today do the example of bench that you gave me(increase weigth(about 20 pounds per set) and did a routine with the same patern for chest, and biceps) and i did it in less than an hour..
dyablo1989 9 months ago
@zander811 now my question is, i dont really fell so tired like when i usually make 2 hours... is this normal? can you give me an example of an intense routine?, cause i think i did like you say, but at the same time i think im missing something.. anyway, i really appreciate the time you take to help me.... really thanks man...
dyablo1989 9 months ago
hi man, i hope you remember me. a few months ago I wrote in one of your videos and you gave me some tips on nutrition, also some recommendations about exercise.Fortunately everything worked. unfortunately I started slow and wasted almost a year since I lost about 40 pounds.(im sure i can do it better).I have a problem now, I feel that im losing the last pounds, but im stuck, mi diet is good(fruits, veggies, meat) i workout too, im not using supplements.(my weight is 156 pounds)
dyablo1989 9 months ago
@dyablo1989 156 pounds?!? *crams food into your mouth*
Unless you're a "little person," a woman, or 5'0", 156 is too light. If you're a guy over 5'0", try getting stronger first, then lose some fat. If you can bench 225 for at least 4, squat 295 for at least 6, and do 10 pullups without rest between reps, then worry about losing more fat. But until then, you don't have enough muscle to avoid looking like an anorexic man when you lose more weight.
zander811 9 months ago
actually i like the dumbbell workouts much more also. just getting back into my workouts after being hurt. went to the gym today and did 8 reps at 275 . not sure what that was if i tried to max but i workout by myself and it sucks.im 42 years old 5'9" 235lbs. would like to get down to 205-210 range. a couple more weeks and ill get a lil strength back. take care.
lilwopaho 1 year ago
205 for 6 but only got 225 once? i did 205 3 times when 225 was my max but i was blessed with a natty 500 dead lift so i guess everyone is diffrent .. but great results bro tired of seeing ppl looking like pussys doing p90x that have abs and thats about it id love to see one of them bench lol .. take more bcaa xtend is by far the best for the soreness in your legs
gio56ace 1 year ago
@gio56ace Check out my other videos, in the video response section of each video. I don't know why I said I only got 225 for 1, I remember getting it for at least 6 at this point...
zander811 1 year ago
@gio56ace Forgot to say this before I clicked "Post" :
I found out how to fix my leg soreness. I think I say it in one of my other videos. If not, here it is, it's a huge secret, are you ready? Stretch. Seriously, that's it. Shocking, I know. Before, after, and every hour after, and it nearly goes away the next couple days.
zander811 1 year ago
@gio56ace The majority of people I know that do p90x are fighters.
southieal 1 year ago
@southieal The majority of the people I know who do p90x are sissies, but I'm from Michigan so it's to be expected. :P Where are you from?
zander811 1 year ago
@zander811 Boston, MA. They use it for their stamina training so they can go the 12 rounds of a fight. I'm not trying to be a dick, I prefer dead lifts and squats.
southieal 1 year ago
@southieal Understood, I wasn't trying to start anything. I'm just pointing out how different Michigan is. We hunt and drink, but fighting? Not our strong suit. lol
zander811 1 year ago
@southieal P90x is for fat people who try to get beach bodies & skinny guys do it thinking they'll get athletic & strong. The truth is there's no compound lifts in it no real power involved to explode. They have you doing these gymnastic exercises that isn't good for football basketball track or fighting. If you want the best bang for your buck you got to do intense anaerobic. P90x will have you toned and give you good endurance. But it wont do jack shit for your vo2 max and power and strength.
WarriorMentality15 10 months ago
@WarriorMentality15 I say do P90X combined with anaerobic exercise. If anyone tried P90X twice a week as "cardio days", and I bet they'd get great results, but without one hell of a diet nobody got big off of P90X. If they did, gyms would already be out of business. Lean? Sure, but not big. I'd say P90X users are the medium between a jogger's body and an avid weight lifter's body, so if that's anyone's goal, fine.
zander811 10 months ago
@zander811 what would i have to do from from p90 twice a week to get that endurance im a bball player? I'll do my anerobic at the gym say sprints box jumps squats deadlifts clean n jerks, and all that good stuff. But what to do with p90x
WarriorMentality15 10 months ago
@WarriorMentality15 My bad, I should have been more specific.
P90X will give you decent muscle gains (compared to no exercise or very little exercise), but it will give you good muscle endurance (for the muscles you work). One of the lifts is a pullup that involves going up, left, right, center, down, repeat. That probably will not help your basketball shot at all, but it will give the muscles in your upper back more endurance. It's definitely not for most sports training.
zander811 10 months ago
@zander811 yeah true it gives good muscle endurance but little power still solid but it wouldnt be the only thing to use
WarriorMentality15 10 months ago
good job man. keep it up!
WorldExtremeCholo 1 year ago
Holy crap, that's a fantastic transformation.
chrysplatt 1 year ago
what do you think about fat buners i take lipo 6 black???
aug2980 1 year ago
@aug2980 I've never tried it so I can't really pass judgment on it. I tried Hydroxycut Hardcore once; I like that a lot.
zander811 1 year ago
ur curly hair bro did chicks like it?
SuperBabyMario0C 1 year ago
@SuperBabyMario0C They love it. I get all the pussy. Even your mom's.
:P I don't perm it or anything if that's what you're getting at. I hate my curly hair which is why I keep it cut now. Girls say "I'd love to have your hair!" Yeah, for a day, or an event. Not forever. haha
zander811 1 year ago
@zander811 hahaha i have that kinda hair n yea the perm jokes were annoying as shit...just asking cuz i get girls with hair.... n it is annoying to make the hair....but i had more like "your hair is sexy" n i even had a girl smell it...which is y i cut it now haha
SuperBabyMario0C 1 year ago
If you really want to get significantly stronger, do cardiovascular exercise, yoga, BOSU work, and free weight training. If you want to be BIG, eat a bunch of bullshit that is not good for you and lift an unsafe amount of steel. Did you know a continuous free weight strength training session is one of the best ways to burn fat?
ebhock101 1 year ago
There is a huge difference between being stronger and being "bigger." Some of the strongest and most amazing athletes on the planet are not BIG.
ebhock101 1 year ago
As a nurse, the truth is, 90% of all supplements in pill form are not absorbed properly by your body. Stop wasting your money on pills and eat some fish, bison, fruits, beans, nuts, and vegetables.
ebhock101 1 year ago
Yo bro i have another question. Normally i work out like at 11 at night. aND im trying to cut right now. if i workout that late wat should my post workout meal be?
armn15 1 year ago
@armn15 within an hour of your workout. Regardless of when you lift, your postworkout meal should be within an hour of your workout's completion, with your postworkout protein shake coming immediately after your workout. Too much emphasis is placed on the time of the night and meals. Anyone who has made solid gains past the "beginner gains" knows time doesn't matter; totals do. (i.e. total carbs in a day, etc)
zander811 1 year ago
@armn15 if you are on a regular routine then it does not and should not matter what you are eating. be who you want to be by putting in the work and nothing less.
WorldExtremeCholo 1 year ago
@WorldExtremeCholo 90% of the work is done in the kitchen, not the gym. No matterhow hard you train, if you're eating horrible foods, you won't see great results.
nairb2693 11 months ago
@nairb2693 im not sure what that means. I would see 90% of a difference if I would eat what? what kind of a difference? I am muscular and lean now with 8 percent body fat. I do not look like a body builder but instead I look like a cage fighter with the six pack and all. I dont over eat (sometimes I get the munchies from weed) I have a heineken with my sit-ups and I eat whatever is on the table. I do a lot of pull ups and high rep benching and boxing for shoulders and stamina including squats
WorldExtremeCholo 11 months ago
Try Heel Elevated Squats for increasing your squat bro, try standing with your heels elevated on two 5kg plates. This shifts the tension of the squat much more on to your quadriceps rather than your hamstrings and ass haha, see if that helps :)
Oneshotko 1 year ago
if your trying to get your squat up the best thing you can do is try to use the most weight to try to get between 3-5 reps. muscle hypertrophy is between 6-10 reps and endurance is 10+. im no expert but im studying ex phis right now. worked for me so far.
therealOG328 1 year ago
you're a nice guy.
ZA1Nable 1 year ago
Thing is, that I'm having 3 protein shakes a day (PhD Pharma Whey) but I can't stomach it unless I have it with milk, that = 750ml of milk a day, and that's almost 40g of carbs right there - and that's absolute minimal carbs, realistically it's going to be more than that. Does this mean I'm going to have issues losing bodyfat? Or is ketosis not necassary? I'm also taking PhD Lean Degree which is a thermogenic but I'm likely to switch to Hot-Rox for next month (then take a few weeks off)
TheJamesTrain 1 year ago
Dude you're great, I'm sorry if you've covered this elsewhere but I'm curious as to how you think the best way to go about burning fat is, I'm about 189 pounds and 17% BF - I gym 2-4 times a week (pretty definate I can maintain 3 times a week now) and I play Badminton doubles 3 times for 2-3 hours a week as well, and cycle 10 miles 3/4 days a week - I'm really keen on cutting, but I'm confused about how restrictive of carbs I need to be, or whether just hitting low GI foods would work.
TheJamesTrain 1 year ago
Is milk vital for muscle growth? cause I noticed major weight gain when i added whole milk and went from 160 to 172 now. I usually drink 1200 calories of milk and 2 yogurts daily then eat chicken, whey protien, and peanut butter. i try to get 3000 calories a day right now. That's main stuff. I feel sort of stupid though cause my legs ARE WEAK. I mean i would probably weigh a lot more if they had weight.
HomicidalDavid 1 year ago
DUDE YOU HELPED ME UR REALLY A TIGHT DUDE
tinymike5150131 1 year ago
okay bro i have a question. im currently 186 while on my bulking phase. i wanna start cutting but dont know if i should gain some more weight before i start cuttin or if i should just start cuttin at 186. for my end result i wanna have every possible definition but i DO NOT want to look small with my shirt on. im currently 6 ft and have around 15 percent body fat.. wat do u think i should do, increase more weight or start cutting now?
armn15 1 year ago
@armn15 If you're 186 at 6ft tall and have 15% body fat, you're going to look small when you're done cutting. To have "every possible definition" most people need below 10% body fat. So do the math: if you have 15%BF now, that's about 28 pounds of fat. To drop down to 10%BF you'd need to be about 175, and that's if you only lost fat when you cut, which is really hard to do without losing at least some muscle with it. So your final look would be 6ft tall at 175 pounds, which would look small.
zander811 1 year ago
@armn15 So yes, bulk till you hit a number that sounds reasonable.
Here's the math:
(your weight) x BF% = fat
fat - ((starting weight) - (target weight)) = (BF% of target weight)
So for you it was:
185 x 0.15 = 27.9
27.9 - ((185 - 175)) = 0.10
So if you went up to 200 pounds and kept your BF% (you'd have 30 pounds of fat now), then cut to 185 you'd have 8% body fat. You'd look leaner and be bigger. I personally think anyone under 200 pounds and over 5'10" should bulk.
zander811 1 year ago
@zander811 dang bro thanks alot. Do you have an idea how long a weigh gain like that will take?
armn15 1 year ago
@armn15 It's only 15 pounds, so you're lucky there, but if you want to go even higher I don't advise against it. Just don't eat a shit load of food to gain weight, you'll just gain some muscle with a lot of fat. I say take a couple weeks (at the very least take 2) and find out how many calories you're burning on an average workout day for the workout you're going to use for the next couple months. (don't find how many calories you burn with workout A when you're going to do workout B)
zander811 1 year ago
@armn15 Then take that number and eat 300-600 calories more than that (equivalent to an extra protein shake or two). There's no scientific research to prove that eating thousands more than you burn will help you gain muscle any more than 300-600 will. I'm not sure how long it will take you, that all depends on your workout and how your diet is, but I'd venture a guess around 3-4 months, at a pound or two a week. That's a summer, or a school semester. Not too long if you do it right. Good luck!
zander811 1 year ago
@zander811 thanks alot man!
armn15 1 year ago
i agree pretty fukn LAME!!!!
clowner1301 1 year ago
@clowner1301 hahaha
zander811 1 year ago
gd on ya fella...
MrBodybuilder999 1 year ago
well show some of ur workouts, but #1 ur sound sucks ur talking to low.
cranberry411 1 year ago
no trust me its lame.
cranberry411 1 year ago
@cranberry411 Can't please everyone. I'm fine if you think it's lame. I have eleven times more "likes" than "dislikes" so I think I'm ok.
zander811 1 year ago
@cranberry411 lmmfao!!!!
bignam20 1 year ago
@cranberry411 Out of curiosity, how would you make it better? "Hip" music in the background? A cool intro sequence? Maybe a clip from Billy Mays saying "Billy Mays here, and I'm going to shock you with my lifting tips!" ? I don't make these videos for my benefit, so I'm open to suggestions IF I ever make another video.
zander811 1 year ago
this videos lame
cranberry411 1 year ago
@cranberry411 You're lame. :P It's not meant to be exciting; it's meant to be informative.
zander811 1 year ago
I'm just fat
Mr6FIFTY 1 year ago
if your skinny shouldnt you focus on getting bigger, then get ripped?
samherbertbball931 1 year ago
@samherbertbball931 If by "bigger" you mean "bulk," I'm not a big fan of it. Too many people just get fat. But there are only 2 guys in my college's weight room stronger than me. One is in MMA and a freak of nature, and the other is a lineman for the football team, so I think my way is solid.
If you're super skinny, sure go for it, eat as much as you can, but if you're skinny-fat, or just fat like I was, then there's no benefit to simply bulking. OK there are benefits but there are better ways.
zander811 1 year ago
squatting all the way to the ground? Full ROM? you can try a 5x5 approach to squatting. take your 5 rm, set it at week4 of a 9 week schedule, Ex. if your 5rm, is 275= wk1=245, wk2=255, 3=265, 4=275<original 5rm, 5=285, 6=295 and so on until you fail, which typically people make it to about 8-10 weeks, sometimes longer. if you are already familiar with bill starr's 5x5, then im sorry for the lecture.
westonlg24 1 year ago
I'm familiar with 5x5, and I support it. I've seen it work for lots of people looking to get stronger, but I personally have not tried it. I need to post a new video soon, hit personal bests with several lifts using Christian Thibaudeau's "The Perfect Rep." I'll explain in my next video, but these new PRs are beyond what I expected to gain, and in only 8 weeks, 6 of which were during my "cutting" phase. That's how well it works.
zander811 1 year ago
Your a real smart guy and seem pretty cool.
789Rhyno 1 year ago
Thanks for posting these I really learned alot! I've been bulking for about 7 months and probably not a great way :p Your video number 5 was really good too when you talked about the 6'3 guy, gave me some pretty good tips! Maybe you have some more tips about that?
Brewcrewjcs777 1 year ago
did u ever get ur hormones checked?and all that stuff??plays a big role obviously.
wellshii 2 years ago
dude do you do leg presses as well? I switchd from squating with the bar to useing dumbells and then also changed the way I leg pressed. I'll do my 4 sets of ten, then I'll do 2 more but maxed right out on weight so I only get 1 or 2 for a set this has seemed to work really good for me so far. I haven't switched back to barbell squats yet so I don't know my gains there, my leg press gains where about 50 pounds in four weeks I am going to do 2 more weeks then switch back. Good luck dude
1onlytaz 2 years ago
Yeah ibuprofen prevents protein synthesis, which in turn... helps build muscle.
sedohrj87 2 years ago
hey did you ever take creatine
PorterforMVP55 2 years ago
haha No offense, but you're new to the lifting world, aren't you? Creatine is almost as pivotal as protein. It's also found in red meat, especially beef products, so slap anyone who says it's unnatural.
Yes, I took creatine. :P
zander811 2 years ago
what did u eat for the fat lose and how much running did you do? and situps
STEEZYPRETTYBOi 2 years ago
yeah kinda been working out for like 3 going on 4 months lol
PorterforMVP55 2 years ago
Hey Zander ive got a quistion about bulking. Im a boxer and have to balance school, boxing, training and nutrition which aint very easy. My overall nutrition plan is simply lots of carbs and protien and only essential sugars. I never seem to make much progress, i went from 135 to 145 but after i restarted my major cardio program again to train for a fight ive gone back down to 138 :( I absorb food when im not training hoping to get my muscles the nutrients they need but it all turns to fat
admkanne 2 years ago
hey try to fit in a weight gainer in you diet they have a good blend of carbs and protein and they are high in calories (good calories) it will help you mantain weight and if your diet is high enough in calories you will gain weight but be carefull you dont wana gain too much too fast thats not good for boxing...
alanpinchevski37 2 years ago
everyone is different but for sure got my best results when bulking was by eating loads of carbs,eating loads of carbs will make u put on lots of water weight which is a good thing if ur bulking.
monoforraptunes 2 years ago
Are you sure it was the carbs? I'm sure you didn't just eat nothing but bread the entire time. Most likely you ate things that -- while loaded with carbs -- were high in protein as well. How do you know it wasn't the boost in protein? I think you need to check your diet and all of the factors before making such a claim. I have a doctor/bodybuilder's words and studies on my side.
zander811 2 years ago
Hi Alex,
I know that the low carb, high fat/protein diet is very good to get ripped.
But when it comes to gain new musclesize, i think that most of us need to eat big amounts of carbs (mostly starchy: grains, potatoes,.....)
Espacially when someone want to achieve very big muscle gain.
Whats your opinion?
TryhardGetit 2 years ago
There actually is a new article on this somewhere, lemme look it up. In the meantime, the general gist of it was "no, carb loading doesn't make you jacked."
zander811 2 years ago
Toasting white bread (and most likely wheat bread as well, though the study only used white bread) or freezing white bread lowers its glycemic index (low is good), and freezing then toasting (store in freezer, toast for...well, toast) lowers it even more.
Beans are good carbs.
Pre- and during-carbs (for workouts) can boost your gains if done correctly.
Excess carb calories (more than you really need) (also common in "carb loading") greatly increases your fat storage without gaining muscle.
zander811 2 years ago
Low glycemic foods (like apples) are good carbs, as previously stated. Oatmeal isn't an "allergen" that will make you lose your sixpack overnight, and the carbs in eggs are fine. So in the cholesterol in the yolk, so grow a pair, pussies! :P
"Whole grains" aren't as amazing as everyone makes them out to be. They're better than some other grains, but they're being pushed by people who probably start their days with a McGriddle. And...
zander811 2 years ago
...Bodybuilding has been doing 90% of the things that science just recently agreed to for decades (like egg yolks, carbs, good fats, etc). Trust the bodybuilding industry with your nutrition and you'll be fine.
Jacking up on carbs may give you a better pump, but there's no science to support the claim that you'll get bigger (besides getting fatter). More carbs is good, naturally, and the fat should be decreased a bit, but there's no scientific or bodybuilding reason to eat loads of carbs.
zander811 2 years ago
I think lots of carbs are better for people with a faster metabolism, like me. I need a little extra carbs to make sure my glycogen storage is full so my body won't have to eventually dip into my proteins for energy. Thats what I have read, carbs are protein sparring, and for someone with a fast metabolism....glycogen is easily burned.
mohammad112388 1 year ago
@mohammad112388 Good points, and you're accurate, but for people who are carb intolerant like myself, high carbs = lots of fat. Your point about carbs being protein sparing is also why when people go on high fat, low carb diets, they up the protein intake to 1.5g per pound of bodyweight (as opposed to the 1.15g that's usually taken). If you have a high metabolism why are you watching my video?!?! Gitouttahere!! haha :P
zander811 1 year ago
Lol, well I just come here to watch the vid because alot of what you say is pretty good advice, especially for chest training. I started doing dips (never did them in general), but I basically now believe that dips are one of the best exercises for chest (when progressively overloaded) due to the neuromuscular activation. So thanks Zander! You really helped
mohammad112388 1 year ago
@zander811 Most effective protein supplementation is utilizing 1.2-1.5 g of protein per kilogram of body weight, not per pound. That much protein is too much, and your body will not be able to utilize such a vast amount efficiently. Yes, you will get stronger, but you will be flushing a lot of the protein not used in the muscles thru your kidney and liver (which in the long run, can kill you). As for which proteins, I would suggest protein rich in BCAAs and glutamine for greatest synthesis
EricB042389 1 year ago
@mohammad112388 First off, glycogen is stored sugar, glucose is the sugar you utilize when lifting. If you are lifting anaerobically, you will never dip into your protein and fat stores (unless you have starved yourself, in which case your body will use whatever it can regardless of your activity). In order to gauge any part of protein/fat storage during a workout, you would have to be in an anaerobic state for a long time, maintaining a heart rate of about 60% of Maximum. Hope this helps...
EricB042389 1 year ago
@mohammad112388 aerobic state***
EricB042389 1 year ago
hey alex, im from michigan too. livingston county to be exact. anyway, i think your video is very motovating. i personally already workout pretty frequently. just wanted to say good job man!
brettlangohr 2 years ago
Thanks for the support!
zander811 2 years ago
hey zander , i just finished my bulking cycle sunday .. i got a question for you .. how many calories i should eat while cutting .. it would be helpful .. i trying to find information about it but i can't find it .. thanks a lot!
43Steelerss 2 years ago
12. 12 calories. Per week.
The reason you can't find any specific number is because there is no specific number. Everyone has different fat/carb/calorie tolerances, different metabolisms, and so on. Your best bet is to pick a number of calories, measure your arms/neck/chest/waist, take a picture, and in 2 weeks measure and take the picture again. If you got fatter, lower the calories 500. Eat plenty of fat, and almost no carbs. No toast, buns, few veggies/fruit, and so on.
zander811 2 years ago
okk thanks a lot for the reply.. so basicly i should eat just prtoein veggies and good fatty acids??
43Steelerss 2 years ago
All kinds of meat, fish, and dairy. Few veggies and fruits throughout the day, and no grains. You're basically moving meat and dairy to the base of the food pyramid and removing grains altogether.
zander811 2 years ago
But if your only intake of fat is through fish oil, you're going to fail. You need plenty of fat intake when you cut. Your body looks at "cutting" as "starving" so it tries to get rid of calorie-burning parts of you, starting with the part of you that burns the most calories: muscle. If you eat enough fat, your body will realize it's not starving and will "trade" the old fat for the stuff you're cramming in your pie hole (but don't eat pie). Your workouts will take care of the fat you're eating.
zander811 2 years ago
when i was talking about fats , was olive oil .. if its the only fat intake i take it wouldn't good?? if so then what is another kind of good fat i could take while cutting??
43Steelerss 2 years ago
If olive oil is your only fat intake, you're taking so little fat I wouldn't even count it. That's like drinking a glass of milk in the morning and saying you drink plenty of milk. I'm talking at least 50 grams A DAY, and that's if you're a small guy to begin with. 50 grams isn't that much, 2 chicken thighs almost has that much (remove the skin on chicken and turkey, forgot to say that before, there's absolutely no good news in the skin). Just make sure to check the cholesterol in what you eat.
zander811 2 years ago
No need to kill your heart. Drink plenty of water! Fuck me I can't believe it took me this long to remember to say that. Water is the only thing you should be getting more than protein. It should go water>protein>fat. I try to do a 60/40 protein to fat ratio. Since I'm now 210, that means about 420g protein a day (I do 2g per lb of body weight) and about 75g fat a day, totaling to about 2350 calories a day. This is a cutting calorie total, obviously smart bulking would be more.
zander811 2 years ago
yess lol i know that .. 2 gallons a day i drink;) nvm thanks for the replys .. it clears a lil bit more my thoughts about cutting ;) .. it been helpful .. thanks!
43Steelerss 2 years ago
Just don't overdo it with the fat intake, or you won't be able to "keep up" with it with your workouts. And a candy bar is a horrible way to get fats. There's so much carbs, you'd be eating more carbs than fat. I try to get about 3 grams of fat per gram of carbs in the thing I'm considering buying, or I won't buy it. Beef, chicken (dark or light), turkey (dark or light), all have high protein, decent fat, and NO carbs, so cram them in your pie hole instead.
zander811 2 years ago
Hey man if you are looking to gain strength in squating and deadlifts start doing unilateral exercises (if you don't already). Get the Power training by Coach Dos and reach anything from Mike Boyle or Alwynn Cosgrove if you don't already. Hope this helps you out.
kpmorgan 2 years ago
do you have any tips to lose fat around the stomach area? i play right tackle.
Bench 150
Squat 205
i had a four pack but i lostt it over the summer..
xRoMaNx1 2 years ago
First, if you have a four pack as a lineman and can dominate, you're a beast, but that's just my opinion. :P Really, though, it's impossible to lose stomach fat without losing arm fat, leg fat, back fat, neck fat, etc etc etc. Do compound lifts to boost testosterone levels, which boosts muscle gains and fat loss. Ignore wrists and ankles when you count the joints needed to lift. Think "how many joints could lock up and I could still do this lift, albeit with bad form?" If it's 2+, you're fine.
zander811 2 years ago
thx alot
xRoMaNx1 2 years ago
I have the same problem you had. I am strong at bench, but its extremely defined and not full. So you switched to dumbells? Did you change your reps to 10-12 with dumbbells?
mohammad112388 2 years ago
I switched to dumbbells on everything but flat bench, leg exercises, and power cleans. I did 8-10 reps for any exercises that involve only 1 joint, like flyes and curls. If it's a multi-joint lift like military press or rows, I kept 6 reps.
zander811 2 years ago
Thanks so much man. So how long did it take for your chest to fill up after switching to dumbells. Cause I actually started with dumbbells...then got into college power lifting so I put all my focus into the barbell.
mohammad112388 2 years ago
Congrats on the transformation dude. Got a question though.
Did you cut down your weight first or did you just continue to build muscle while losing fat?
I'm at around 18-20% BF, and I'm wondering if I should cut it to around 10-12% before I start my clean bulk.
cerealkilla4eva 2 years ago
I inadvertently cut weight before bulking. I wanted to get big and strong, so I spent 3-5 hours in the weight room, because the longer you spend in the weight room, the bigger you'll get, right? Obviously not, but I didn't know that at the time. I was basically doing 3-5 hours of resistance cardio, which helped cut down the weight a a lot, but I was NOT strong at all for my weight (175 bench for 6, @ 178 lbs) I know I say 185 in the video, I'm pretty sure that's wrong.
zander811 2 years ago
But I did in fact lose more fat when I gained muscle, and I still do it today, so it is possible. Don't let anyone tell you that you can't. Of course, it's "easier" to bulk up, then cut weight, but it's only easier because it requires less thought and planning. It's not necessarily slower this way, either. There's no evidence that 4000 calories over will gain muscle faster than 400.
zander811 2 years ago
Thanks for the info man. Yeah I wanted to bulk at first to try and take advantage of my "newbie gains".
I put around 10lbs of muscle and 5lbs of fat in 2-3 months. (which I keep hearing is impossible but for some reason it happened... and yes that was all naturally)
But then I was told to not go over 15% BF which I was way past so now I'm trying to cut my weight down. But I'm curious as to why you recommend a high fat diet? I've heard of low carb but high fat?
cerealkilla4eva 2 years ago
If you want to make the most of your newbie gains, don't do a super-clean bulk. You only have one shot at exploiting your newbie gains, so make it a fast gain. To do that, don't limit your carbs. I don't think your fat intake will matter, speaking from personal experience. I ate massive numbers in the carbs category, but fat was well below 50g. Your gains are perfectly normal for a newbie. Anyone who says otherwise is probably trying to bullshit themselves because they aren't gaining.
zander811 2 years ago
Keep up the good work man, you're looking good from before to after.
Mr291229 2 years ago
High fat is because when you diet (or bulk extra-clean) you're trying to lose fat (obviously). But as most people know, when you're dieting your body doesn't think "hey, we're trying to look good." Instead, it goes into "starvation mode" and the double-edged sword that metabolism-boosting muscle is comes back to bite us here. It burns more calories than fat does, and since your body is trying to slow your metabolism to survive, muscle is stripped before the fat is. High fat diets stop this.
zander811 2 years ago
I talked about what to eat in some other comments if you wanna bulk clean, but to bulk extra-cleanly, I suggest a high fat, low carb, high protein diet. Dark meat's fine, just get rid of the skin (I suggest nuking it for a couple minutes first if it's frozen), no bread, plenty of water, and so on. The only carbs should be immediately after a workout, and they should be fast carbs. This kind of diet is NOT fun to do all year-round, so do it periodically. Also, watch out for the cholesterol...
zander811 2 years ago
...since some foods that are high in fat are also high in cholesterol. Don't kill your heart at the expense of a six pack.
zander811 2 years ago
yes please inform on the weight loss as well as the muscle part thank you tho you answer every thing and inform very well keep em coming
timotyosh 2 years ago
Kick ass video! very informative dude! ok im 245 pounds of mix fat and muscle. my max bench is 275, but the amount of fat i have on my body basically hides my progress, How effective is that Fish oil (omega3) and how should i properly take it? Thanks for the awesome video! keep them coming!
ToxicZombie8606 2 years ago
I really appriciate this man ur doin a great help to peoplee
0blackh2 2 years ago
My laptop pretty much shit the bed recently, so I won't be able to reply as much as I used to. I know I have a couple messages, which I would appreciate more if they were comments, but whatever, and I have a couple comments to reply to, but you'll have to be patient with me. When I get up and running again I'll be sure to get back to you all. (currently in a library, for those of you who are smart asses :P )
zander811 2 years ago
Thanks man you should make more videos
Varceo1137 2 years ago
I would, but my computer suffered a massive virus (never limewire porn...) and I had to scrap my C drive and start from scratch. Ever since then I haven't been able to get my webcam working. I'm highly considering getting a new laptop anyway, so it's a work in progress. I'll be sure to write the script soon so when I'm finally able to make a video, it'll be quick.
zander811 2 years ago
hey bro i been throwing up my last few workouts im a beginner doing compounds i eat before and after my workout got any advice
Varceo1137 2 years ago
Don't eat a big meal immediately before lifting. I don't know if this is common sense to most people, but I had this problem once or twice my freshman year of college, due to exam/eating/lifting conflicts. Try to eat about an hour or so before your lifts. Most supplement instructions that say to take "before and after" workouts usually say "20-30 minutes before, and immediately after," so any carbs/protein you're hoping to get pre-workout wouldn't be hurt by ingesting 30 minutes before lifting.
zander811 2 years ago
What did you say will stunt your musclegrowth at 4:07?
MeLaang 2 years ago
Ibuprofen, if taken regularly. "Regularly" means if you take it every time you feel a little sore from lifting. Obviously if you have a migraine or fever or such, take it, you'll be fine, just don't take it several times a day, every day.
zander811 2 years ago
So did your chest grew with dumbells ? I have a small chest :-( , I grew an inch from 34 - 35 but no where near 40 inches (decent). FYI - Ima stay faith full to my bench press because I did gain an inch but lets see what happens when I cut. See if progress continues. I know my lats need to get bigger to get the 40 inch measurment.
rickalex21 2 years ago
I love the barbell bench press, too, which is why I didn't cut it out of my workout. I still did flat barbell bench press, but everything else was dumbbell (and chain dips).
zander811 2 years ago
If your hungry, its too late.
Gdub11100 2 years ago
"Too late" as in "too late to change your life" or "you're up too late at night" ? Because neither are true. Let's say you should eat 2000 calories. If you eat 5 meals with 400 calories each, it doesn't matter if the last one is at 6 or at 10, provided you're not a sloth all day. In fact, it's been proven that you should consume fast carbs immediately after a workout in order to grow stronger. If you work out at 10PM, you should still eat those carbs immediately after, even though it'd be at 11.
zander811 2 years ago
hey i got a question you said fast carbs after a workout .. what the difference between fast carbs and slow carbs i mean after my workout i'm taking protein shakes wich is cytogainer i take 4 scooop and i eats 2 cup of ooatmeals is that good ??thanks..
43Steelerss 2 years ago
Oatmeal is a slow carb. Best to eat that just before bed or right after you wake up. People say you shouldn't eat carbs late in the day, but slow carbs are ideal for the 7+ hours of no nutrition you'll be getting when you sleep. You recover the most when you sleep, like the age-old saying that you grow when you sleep (I still remember Jiminy Cricket saying it haha), so you should supply your body the energy it needs to do that growing, otherwise you'll go into a catabolic state.
zander811 2 years ago
really??:-O i thought eating carbs before to sleep was bad .. i got some favors to ask you if i show you what i eat in one can you tell thats good??
43Steelerss 2 years ago
look i'm bulking ..1st meal-6 egg whites,2 cups oatmeal,1 cup orange juice ..2nd meal''preworkout'' 3cups brown rice ,1 cup tuna ,1cup orange juice,1 banana ..3rd meal''postworkout''4 scoop cytogainer ,2 cup orange juice..4 meal-1 cup oatmeal ..5 meal -1scoop cytogainer , 4oz chicken , 8oz patatos..6meal-1 cup skim milk ,3 eggwhite ,1cup yogurt ..thats it is that right ??
43Steelerss 2 years ago
Eat your egg yolks. Testosterone is fueled by cholesterol, which egg yolks have. And it's not even like egg yolks have the kind of cholesterol that kills you; egg yolks have the good kind, the kind that lower your cholesterol levels. There's no reason NOT to eat them, and many reasons TO eat them. Canned tuna is disgusting, but if you can stomach it, congrats. haha Milk protein is slow digesting, so later in the day is better, you're good there. You didn't say what you use to mix your protein?
zander811 2 years ago
i'm bulking but already a lil fat so i gotta eat the yellow too?? and is that real to know how much calories you need in day doin weight x 20 ??
43Steelerss 2 years ago
Do you use water or milk? Use water. Most protein mixes are Whey, which is a fast-digesting protein. Milk isn't, and fudges up your mix if you add it with whey. If you don't like the watered-down taste, try adding less water than recommended. Potatoes are also fast-digesting carbs, so the closer to post-workout, the better. Chicken has 46g of protein per 7oz serving, so try eating more of it in your day. Best results are 1.5-2g of protein per pound of bodyweight. Use a spreadsheet and...
zander811 2 years ago
...find out how much you're getting in an average day. Most people estimate they're getting enough, but most would be wrong. I eat over 350g a day, which is 1.75g. It might sound like a lot, and you might be discouraged when you find out how much you're really eating, but don't worry; it's not as hard as it sounds.
zander811 2 years ago
you got msn loll ?? easier like that and for my protein i use water ... and for the chicken i seen that Chicken Breast ,Skinless Qty:4 Oz ,Cals:136 ,Pro:35.1 ,Carbs: 0.. if you want to add me please to help me .. it would be a lot appreciate .. i need help for my nutriton thanks..
43Steelerss 2 years ago
@Gdub11100 to late as in eat every 3 hours with some form of lean protein.
Gdub11100 2 years ago
I don't even know about "lean" any more. I used to be all about eating "clean" (low fat and carbs, high protein), but I just switched to a high fat, low carb diet and after 2 weeks I lost a considerable amount of fat (pics from both measurements) and I'm even on creatine, so it's not like I lost water weight. I'll go into more detail when I get my laptop back.
zander811 2 years ago
You said if you dont feel hungry your not training properly, if you are training properly and having the right diet at no time during the day should you feel hungry as you should be eating small meals throughout the day, in other words if you get hungry your not eating enough....
lpow 2 years ago
haha yes, in layman's terms, that's what I was saying.
zander811 2 years ago