evilokc Member

i tend to lose fat in my lower belly last and gain it in my chin first both of which are really annoying. if you want big results your going to have to make big changes. it always seems like losing 15lbs will get rid of our gut but the truth is its probably closer to 30lbs. get serious with your tracking and keep a good…

you can do both at the same time. i never suggest doing fat loss and muscle building simultaneously though. it takes longer than either one alone and the results are always less than you want. the first time I cut I realized that I didn't have the muscular base that I needed. I decided to work on that for a while. I kept…

like fairfax said you will learn to love this feeling. it starts to feel more like achievement than pain.

dips using a couple of kitchen chairs. works like a charm.

it was probably the "spring break" people that ran me out of the gym during normal hours. ive been going at 5am for a long time now. its hard to get up at 430 but the gym is a great place at that time and I can spend all my evening time after work with my family. everyone wins..except me at 430am.

the reason for not lifting in November is just to let my muscles rest. I would still do some cardio and keep my diet up. I don't expect much atrophy if im still moving. I guess im just not sure what im going to do yet and I usually have a direction. worse case I will train to maintain.

prodigy dance mix

I'm on my first bulk too. the hardest part is the mental battle. you have to let go of the chiseled and allow the mass to come on. once your a few weeks in and are settle in the program it gets easier.

i googled pics of people on clean bulks to get an idea of what i might be in for. i was worried that after working hard all these months on a cut that i would lose everything. its different for sure but im lifiting heavier, looking strong. i am worried about gaining too much fat but it hasnt been happened.

I'm in the 4th week of a clean bulk. my first bulk ever. I take a pre workout, protein shakes, and now ive added creatine. I've noticed a slight bloat but nothing terrible. I've also noticed a much better pump and that alone makes it worth it to me. I wouldn't say its making a huge difference but nothing is going to. every…

those are big gains. well done.

you can do forearm curls and reverse grip forearm curls. they will add strength and size to your forearms. I would also prioritize triceps. they are the larger arm muscle and you wont ever have arms that are powerful or look powerful without big triceps. I know losing weight is important but remember once you lose the…

I used to swim butterfly and I don't remember it being as much arms as it was delts and back.

I started focusing on my triceps a few months back and have made a lot of gains. I made sure to do exercises that hot he long heat. I generally do incline close grip bench, seated overhead extensions with a curl bar, slight incline skull crushers, cable push downs, and revers grip cable push downs. the incline hits the…

when you are saying "tone" what you mean is " showing your muscle shape". the key to that is having a muscular base and then having low enough body fat to show the muscular base. sounds like you are on the right track for losing the fat. to get the muscular base you need resistance training. there are to many programs to…

I prefer to eat a lot more in the morning. not only does it fuel my morning but it will get burned off during my day. however to answer your question egg whites. a 10 egg whites omelet is about 170 calories and Its a ton of food. on my recent cut I had 10 egg whites with 6 pieces of turkey bacon for dinner every night and…

I haven't had anyone say mean things to me. I must not be worth the cool kids time. how sad is that?

lots of good answers here. I'm sure by now you realize the term " increase my chest quickly" was a mistake. nothing with muscle growth happens "quickly" BUT there may be some good news for ya. if you are new to weight lifting you will grow a lot faster than a person who has been lifting for years. eat and work hard and you…

that's a great video.

had good weekend. a couple of good workouts and a lot of garage project work.

what I tell noobs heading to the gym is to spend the first week learning what each piece of equipment Is for and how to properly use it. one of the first and most important things about getting into the gym getting comfortable. if you go in and feel awkward you wont be able to concentrate on your workout because you feel…

did triceps today. -cable push downs ranteh stack up and then back down -over head curl bar extensions 5x5 -incline skull crushers 5x5 -close grip bench press 5x5 -dips 5x5 - reverse grip cable pull down 5x5 i have been hitting triceps hard for a few months now. im really seeing the improvement.

hit shoulders today. seated barbell press 5x5, seated dumbbell press 5x5, one arm lateral raise 5x5, front raises with curl bar 5x5, shrugs 5x5. felt good. hope everyone had a good day.

Hey all. Im new to the 40+ club. Turned 40 on thanksgiving. I appreciate you all celebrating me that day. Im 6ft3 194lbs now and pretty lean. Overall i would say im in better shape than most 30 year olds easy. Ive always liked to workout and be strong but only in the last year and a half have i learned how to use my diet…

There are several people at my gym that are probably classified as obese but as long as they are in the gym trying they get my respect and i think most gym people are that way. Regardless of where we are currently we are all in there to become better. The new will wear off and you will start to feel at home there. Dont…

my 40th birthday is november 23. im in good shape now but i have never had abs. im pretty tall so its not an easy task..i guess its not easy for anyone. I'm doing a birthday ab cut now. I dropped 2lbs per week the first 2 weeks then 4lbs on the 3rd week. that was too quick so I added some carbs and am back to 2lbs per…

I will be joining the ranks of the fit 40s in November. I'm glad I'm not the only one who knows life nor fitness ends at 40. keep killin it guys.

awesome dedication! its great seeing people fight their way to achieving goals. well done.

I started a 12 week cut 4 weeks ago. I'm making very good progress. so good in fact I had to dial it back a little. I started at 202.5 and wanted to be in the 190 range in mid November. I was 192 on the third week. once i hit my goal in November I will reevaluate my goals based on my condition. I'm tall so getting below…

looks like you are getting there. keep it up. guessing your bf% would be difficult even if we knew all of your stats. use calipers and trust them. you can go to a good sports nutrition store and they will test it for you or show you the proper way to use calipers.