dr3wman

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  • Drink water and get in the zone
  • I have to disagree with you on this one. It does not matter how many reps it takes to reach failure..but reaching that threshold is what causes the muscle fibers to tear the most. Sure, lifting without going to failure will stimulate them and can certainly cause growth..but it is just prolonging the process for no reason.…
  • Eat fruits and dont worry about the sugar they contain. Just make sure they fit in your carb macros
  • Dont worry about the "reccomended values" for anything. You can probably get away with .8g of protein per pound of body weight (around 100g in your case), but anything less and it will be tough to build muscle
  • Looking great! Keep up the good work!
  • Dont add protein based off weight lifted. Consume 1g of protein per pound of body weight and you will be fine!
  • It sounds like through the mulit-vitamin and diet you are ingesting enough calcium, but your body isnt absorbing it properly. Try switching to a different multi, sometimes certain supplement combinations just dont agree with you
    in Calcium! Comment by dr3wman July 2012
  • Has your doctor given you any reccomendations for time off? I dont know the extent of your illness but you should be ok as long as its just a slight cough.
  • Eat as much or as little as you need to perform the best during your workout, then adjust your macros for the rest of the day accordingly. It takes some trial and error but just try to find a pre-workout meal that keeps you feeling great!
  • Back and neck injuries are not something that should be messed with. Of course, a "tweak" probably isnt causing enough pain for a doctors visit, but it could become worse if you push it. I would just rest for a day or two and see how you feel. Do something low impact like a stationary bike for cardio
  • The best method of recovery is sleep. Any drink containing the important BCAA's (leucine, isoleucine, valine) will be good for recovery. Try using a foam roller on the specific problem areas to speed up the process
  • Im the same way as you! Can't stand running and definetly wasnt built for it. Instead, I just make my own HIIT workouts so it can just stay in one place :). I do feel like I drop tons of weight when I run though, just because my body hates it haha
  • Think im around 9-10% (not sure my calipers will be here on saturday), I want to be about 7-8%
    in body fat % Comment by dr3wman July 2012
  • By adding muscle definition, do you mean add muscle or get more definition. Adding muscle in general requires being in a caloric surplus..which is going to be very very hard to do with the amount of cardio you will be participating in. However, things like kickboxing and crossfit are good for burning fat, so the muscle you…
  • 5 days strength training, 1-2 days cardio
  • I never count calories from exercise. I feel like the body is way too variable to ever measure them correctley...but ill save that rant for later :). If you eat your goal and are not hungry afterwards, there is no reason to eat more.
  • Protein shakes are just supplements which help you hit your macro and calorie goals every day. For the most part, the brand and type of protein in them wont make much of a difference, pick whichever one you like the taste of. They are not only for bodybuilders..though different supplement companys advertise towards a…
  • Even many professional body builders allow for 1 cheat day a week. It can help replenish the body after 6 days of strict dieting. I personally have cheat weekends. During the week, I follow my diet, and on the weekends I eat whatever I want. Just add 15 minutes of intense cardio to a cheat day and you'll be fine. Edit: And…
  • I think youtube is the best way to learn lifting for begginers. Theres endless videos of how to weight lift with proper form and tempo. Try searching "Scott Herman Fitness" or "Campbell Fitness", they have alot of free and helpful videos
  • Protein powder is a great way to help reach your daily protein needs while not adding too many calories. I've tried over 10 different kinds of whey protein and the GNC brand was by far the worst thing Ive ever tasted. Had one shake and instantly threw it in the garbage. My two favorites are "Muscle Pharm- Combat Powder…
  • First of all, cardio doesnt make you fat. The only thing doing high intensity exercise before steady pace will do is raise your heart rate initially so it will gradually drop into the "fat burning" zone over time. Theres no need to overcomplicate things, high intensity will burn more calories in the same time period and…
  • You should work out as much as you can, as long as you give you body enough time to recover between workouts. Im not sure if by working out you mean weight training or cardio, but make sure you change the intensity based on the previous workout and how you feel. For example, if you do hard sprints one day, you should wait…
  • My workout are usually between 45min to an hour. My current split Day 1: Chest/Tri Day 2: Legs/Abs Day 3: Back/Bi Day 4: Abs/Cardio Day 5: Shoulders Day 6: Deadlifts/ Abs Day 7: Optional rest/ light cardio
  • Your current macro split will work great as long as you are below your calorie goal. It will help you retain muscle while losing weight. However, if you feel that your energy levels are too low or you cant concentrate on work, up you carbs alittle bit and you should get the boost that you need.
    in percentages Comment by dr3wman July 2012
  • All you can do is give your opinion and honest advice. Its up to everyone else if they want to trust it or not. Dont let it bug you, atleast you know whats best for you!
  • Burpees, Burpees, BURPEES!
  • My split or his split? The only 3 day split I have liked was push/pull/legs. But that being said, I normally like using atleast 5 days to get all my lifting in
  • Thats what Ive been doing for the past 3 months and I've put on 4.5 lbs of muscle while staying at the same body fat. To each his own
  • That split should be fine, just make sure you hit your traps on back day. I personally prefer a 4 day split with abs and deadlifts on random days. I found that my back workout were suffering when I tried to squeeze in deadlifts pullups and rows into the same workout
  • Yea there is no need to completley change form on anything...small tweaks can make a huge difference in how your joints feel. What I was originally trying to say was that sometimes at maximal effort, you are forced to use your natural mechanical advantage to move the weight...this doesnt happen in lower rep ranges and an…
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