Bamacraft Member

sign up, finish and establish a baseline. then set out to set a new PR at every 5k you do. i'd shoot for 1/month or 1/6 weeks.

like others have said, circuits typically involve the entire body whether directly or indirectly (through compound exercises) and usually involves 6-10 exercises (strength and aerobic), a set might be: jump rope 60s, push ups, step ups, DB row, curls, lunge, tricep ext, 30s sprint, rest, repeat.Giant Sets are ~4+ exercises…

dried and pitted prunes, a couple with each meal, include some black beans or other beans that are high in fiber.

One of us is misreading our response. >>And fat is important no reason to avoid, it could even make up a large % of total cals (much more than 25% is you wish)<< I stated that my carbs was 25% or less and my fat was 30%. Not the other way around. Also think we iterated the same thing in terms of protein and fat being…

Probably TMI but my 2 cents. if you seek more defined abs and legs two suggestions: 1) i would do what erickirb suggested. You coulkd try a 5x5 program. Heavier weights fewer reps (squats will be your friend), along with lunges, leg press, hack squats, glute bridges, stiff leg deadlifts etc... 2) Abs = DIET. eat clean! no…

Advocare makes Spark which is less potent and is probably readily available to try from someone in your area. It has about 125mg of caffiene and B-vitamins. my wife prefers that to my NO Xplode lol. Herbalife also makes one that isnt as strong, called prepare. I do half serving of NOX and its plenty for me. id occasionally…

i thought about something last night. is this what you are considering DB pull overs and lat pull downs? Just checking to see if you are confusing lat pull downs with straight arm pull downs... that could possibly answer why you are doing less weight. Wide grip pull down:…

I love strong lifts in my bulking season to gain muscle. However, not so sure 5x5 may be the best for your goal in 12 weeks. I would consider doing it for 4 weeks and changing to an 8 week giant set program. Only reason i say this is b/c you'll eat in a deficit to lose and even tho the 5x5 will help maintain what muscle…

you are comparing apples to oranges. you could also do lat pulldowns on a different machine and get different results again even tho they are the same movement. some cable machines just have more/less resistance etc..DB pull overs involve your chest and tris (depends on form to what extent), lat pull downs involve biceps.…

The most? probably 2500 or so. Most any battered and fried fish and chips with tartar sauce will be close to 2000, assuming you have water.

42 days down and counting. down to 171 and have lost 4" in belly. how is evryone else doing so far?

day 31. down 12lbs and 3" in waist. 59 more days and hopefully about 10% BF to go...

I usually do my a.m. cardio fasted so i take BSN's Aminox before and some during. I use it to make sure i dont get catabolic on long cardio sessions. On lift days (p.m.) i take Aminox before and BSN cell mass after. Depends on whether i ate dinner prior to lifting or not. If i had dinner prior to i do a shake after. If i…

i forgot to add there was a slight change on my duration. it will be until apr 12th since im doing the transformation challenge. so it will be ~90 days clean dieting and hopefully < 16% BF by then. I would love to be ~12% but dont think i can hit that in 12 weeks.

For piece of mind get second opinion and get tested for other things (thyroid, hormones, allergies, asthma etc..) The effect of exercise and anxiety are nearly identical WRT breathing heart rate etc..lots of articles about why exercise kicks in an anxiety attack for some people. When you get anxious and nervous your…

21 days and counting for me. how is everyone else doing?

80% diet. Hit the wt room and look at something like Jamie Eason's livefit on bodybuilding.com. Seems to be a fav of alot of women. Has a pretty cool app on there to download on your phone too. Havent done her program but im sure it has your meal planner, supplements etc..most have day 1 thru n videos of what exercises to…

I'm in. I am going for 60 days, no sugar, alcohol, and low carb (0 simple carbs). I only started Monday so wont be really challenged until the weekend :)

Do you start with squats or alternate your first exercise? Also, just my opinion but seems like those are big jumps from 135 to 315. I dont think i would count the 135 as a set, only a warmup set. i would consider using 5x175 as 1st set, 2nd Set 5x200, 3rd Set 5x225, 4th Set 5x260, 5th Set 5x300lbs. I'd do squats the same…

You do much long endurance running? Ive experienced the same thing over the past year - year and a half. I recently cut out my longer runs to see if that will help.

a healthy post workout meal is a must IMO. if you need to get very close to caloric burn wear a HR monitor for a few sessions and that will get you very close. It really needs to be based on your goals....lose wt, maintain or gain.

i pop my own in a paper sack lunch size bag (~1/8c at a time). then drizzle sesame seed oil and some sea salt over it.

Is this for fat loss, strength or just overall conditioning? in addition to the above link, try this site. routines are grouped by what goals you have and how advanced you are. Most exercises are linked to show what they are (how to do it, muscle worked etc..) As a beginner, i would start out with at least two days off per…

That may not be the optimal rest for your shoulders and tris. Try skull crushers (nose breakers) instead of seated and see if you feel a difference. you cold also try doing only legs on W of week 1. and swap the next week by doing legs M/F and upper on W. then repeat week 1 etc.. Nothing wrong with the smith machine but…

^^this. what days do you workout? how many days do you rest between Workout A&B?

i assume you mean days off? currently M-W(leg day)-F lift. Run on Sun-Tues-Sat. Completely off Thurs. If you mean rest between sets: usaully 90s or so when doing my current 5x5. If i do circuits i ony rest between circuits~1-2min, sip water and chill.

stroutman81 hit the main points so no need in repeating what points he made. all i would add is that you need to find what you enjoy. If its enjoyable then you will most likely stick to it and benefit from it. lots of ppl enjoy cardio and hate wts. my wife is one of those. some are the opposite. I would stick to what you…

i used to have the same problem. i always justified it b/c i had ran that morning and lifted that evening or something. i keep a cucumber, cantelope and/or some lettuce in the fridge. i snack on the cucumber and lettuce all i want and is very low cal and it helps promote sleep too. i still crave the sweet stuff but thats…

If i do BB in front i go much lower (top of chest). if behind neck i lower bar to about my ears (i.e. elbows just below shoulder level). i have an inpingement, otherwise i would probably touch back of neck/top of shoulders. if it doesnt hurt or feel "wrong" then go for it.

my mother-in-law bought me a biggest loser scale. its digital, very accurate and is in line with scale at gym, doctor etc.. Not sure what it cost tho..