The Sideshow Freaks Fitness Thread

[LaMelnik]

Ugh, I feel like such a heifer. I need to lose like 10 lbs fast...

Join the Skiman/LaMelnik workout. Guaranteed weight loss and toning for sure.

Includes a well balanced meal plan, strength training and cardio fitness.

 

[Valfar]

Ugh, I feel like such a heifer. I need to lose like 10 lbs fast...

 

[Skiman]

That is my deal, I have the experience but decided last week to go back to school to get the paper.

My workouts are still going on and first thing in the morning now. I have decided too that I am going to do a cut diet for a couple weeks of just protien, veggies and fruits.

Someone has been doing their research, good job buddy

Join the Skiman/LaMelnik workout. Guaranteed weight loss and toning for sure.

Includes a well balanced meal plan, strength training and cardio fitness.

 

[spenca7]

Hey guys. Just finished my P90x on Saturday. Taking the week off for recovery/eat some crap and then I was going to start Insanity next week. Here is the thing though. I bought Insanity and keep looking at it and really it is a huge cardio routine. Yes I could stand to loose a few more pounds/body fat but at the same time I liked the little muscle gain I got from P90x and I am thinking I want to go more that route.

Can someone help point me in a good gym routine to keep up with my muscle growth to get a more leaner look and also what would my diet look like for that as well? Any help or where to look for the info would be helpful.

 

[hunnipot85]

Join the Skiman/LaMelnik workout. Guaranteed weight loss and toning for sure.

Includes a well balanced meal plan, strength training and cardio fitness.

haha, well hook me up!

 

[hunnipot85]

Hey guys. Just finished my P90x on Saturday.

how was the program for you? which of the three programs did you do? how much weight loss??

 

[spenca7]

how was the program for you? which of the three programs did you do? how much weight loss??

I did the regular. If I had to do it all over again I would have done doubles. I definately saw definition and weight loss during the first month. By the end of the program I would have liked to see better results but I think I did not challenge myself on it enough. I got lazy in writing down the weights I used and that HURT me a lot because if I pushed myself to use heavier weights during it I think I would have seen different results.

I was extremely happy though in the end with it. I do not have my measurements on hand but from memory: Chest: -2 inches, waist: -4.25 inches, hips: -1.5 inches, thighs: -2 inches. Weight wise I lost 10 pounds (I am 5'8 and started at 165, ended at 155) I did not have to lose pound wise as much as I had to gain muscle (I started with nothing!) and lose body fat. The first month the scale did not move but I saw a huge difference in the mirror.

Again, I wish I did doubles. I am thinking if I do Insanity of doing a hybrid version of P90x and Insanity to have some type of resistance training with the cardio.

 

[Skiman]

Hey guys. Just finished my P90x on Saturday. Taking the week off for recovery/eat some crap and then I was going to start Insanity next week. Here is the thing though. I bought Insanity and keep looking at it and really it is a huge cardio routine. Yes I could stand to loose a few more pounds/body fat but at the same time I liked the little muscle gain I got from P90x and I am thinking I want to go more that route.

Can someone help point me in a good gym routine to keep up with my muscle growth to get a more leaner look and also what would my diet look like for that as well? Any help or where to look for the info would be helpful.

What do you weigh right now?

There is one catch, unless u've never lifted a weight in your life, you either go up or down with the bulking and cutting. That miracle only works really well with a beginner and VERY minimal with someone that has all ready been trained.

So the question you have to ask yourself is do you wanna get leaner with the muscle you have now? Or would you like to bulk up to add more lean mass? Bulking can add some fat but it's minimal with the right foods, you not going to put on tons of fat in the wrong areas by bulking with the right foods. I think the last time I bulk seriously to gain more size I went up to 230lbs at 15% BF without a spare tire or man boobs of course the abs will go away but the stomach should remain flat.

 

[spenca7]

What do you weigh right now?

There is one catch, unless u've never lifted a weight in your life, you either go up or down with the bulking and cutting. That miracle only works really well with a beginner and VERY minimal with someone that has all ready been trained.

So the question you have to ask yourself is do you wanna get leaner with the muscle you have now? Or would you like to bulk up to add more lean mass? Bulking can add some fat but it's minimal with the right foods, you not going to put on tons of fat in the wrong areas by bulking with the right foods. I think the last time I bulk seriously to gain more size I went up to 230lbs at 15% BF without a spare tire or man boobs of course the abs will go away but the stomach should remain flat.

Definately think I need to build more muscle mass first. Just completely lost to diet and what types of excercises to do at the gym (i know free weights are the better thing to use compared to machines, that is about it)

 

[OSCORP]

My old bench is dead. Had to by a new incline bench today.(don't use barbells just DB's i own powerblocks) Wore the crap out of the old one. Really nice 7 positions never done decline before.

 

[LaMelnik]

Definately think I need to build more muscle mass first. Just completely lost to diet and what types of excercises to do at the gym (i know free weights are the better thing to use compared to machines, that is about it)

Free weights are the best is a myth. I used to believe that until I started working with resistance bands. I have actually gotten more results using resistance bands than free weights.

The constant resistance on the muscles allows for the muscle to work more effectively. Plus the fact that your joints will love not being hammered all the time with weights. I have had very minimal joint pain because there is hardly any jerking and pushing of weights. The pressure is constant and does less damage to the tendons and ligaments involved.

Plus you can take them anywhere and workout anytime you get a free moment with them.

 

[LaMelnik]

My old bench is dead. Had to by a new incline bench today.(don't use barbells just DB's i own powerblocks) Wore the crap out of the old one. Really nice 7 positions never done decline before.

I used to have powerblocks but gave them up. At first I liked them for not taking up much space but the sliding of the plates would throw me off and the bar to hole the plates in place would come out causing the weights to jack up my arms when they fell.

They are good if you are worried about space and don't plan on beating the hell out of them. I know that there have been improvements to the locking mechanism so I can't say if what happened to me is still a concern.

 

[LaMelnik]

haha, well hook me up!

What is your overall goal? Just saying you want to lose 10lbs does not give much information.

Do you want to tone up, increase your cardio activity, be able to kick the crap out of the guys on this forum, etc...

Once it is known what your goal is, a good plan can be designed.

 

[Skiman]

Definately think I need to build more muscle mass first. Just completely lost to diet and what types of excercises to do at the gym (i know free weights are the better thing to use compared to machines, that is about it)

Spenca, still need the weight lbs wise in order to draw something up for yah. lmk.

 

[Skiman]

 

[spenca7]

Spenca, still need the weight lbs wise in order to draw something up for yah. lmk.

Oops sorry currently 157 at 5'8

 

[LaMelnik]

Those veggies better be steamed and not boiled!!!!

 

[Skiman]

Those veggies better be steamed and not boiled!!!!

No boil...

 

[Skiman]

Oops sorry currently 157 at 5'8

Coolio, here ya go. I'm gonna try to eliminate all guess work and this is bare bones flat nothing dynamic and very static.

Here's a pretty good site that I keep bookmarked in order to find body calorie maintenance. You can find out where you are at by plugging in the numbers.

https://www.bodybuilding.com/fun/macronutcal.htm

Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories. Energy balance between what is eaten and what is used determines if you will gain or lose bodyweight. If more or less calories are consumed, then weight is gained or lost.

As simple as it may seem, the human metabolism is more complex. Fat, protein, and carbohydrates all have different and distinct nutrient functions in the body. Fat, protein, and carbohydrates are all metabolized differently and are converted into bodyweight with different rates of efficiency.

If More Or Less Calories Are Consumed,
Then Weight Is Gained Or Lost.

The following calculator is to be used for maintenance. If your goal is weight loss, adjust your daily caloric intake by decreasing it by 500. If weight gain is your goal, increase the maintenance by 500.

Plugged yah in and the maintenance calorie intake is around 2826 calories that is to maintain what you have now. Like the quote stated above if you want to lose -500 that amount and to gain +500 on that amount.

Here's one to find you LBM mass and to see how much muscle you are working with, it does take BF% into account so make sure that you have correctly measured before assuming anything else.

https://www.bodybuilding.com/fun/lbm_calculator.htm

Here's the break down in macros that I would use for you, you are kind of in between the both of the marco calories and grams so I suggest to start somewhere in between.

2750 Calories Servings
Meals Carbs Protein Fat Calories Carbs Protein Fat
Meal 1 30 49 20 496 2 7 4
Meal 2 15 49 20 436 1 7 4
Meal 3 15 49 20 436 1 7 4
Meal 4 15 49 20 436 1 7 4
Meal 5 15 49 20 436 1 7 4
Meal 6 30 49 20 496 2 7 4

Total 120 294 120 2736

3000 Calories Servings
Meals Carbs Protein Fat Calories Carbs Protein Fat
Meal 1 30 49 20 496 2 7 4
Meal 2 30 49 20 496 2 7 4
Meal 3 30 49 20 496 2 7 4
Meal 4 30 49 20 496 2 7 4
Meal 5 30 49 20 496 2 7 4
Meal 6 30 49 20 496 2 7 4
Total 180 294 120 2976
3500 Calories Servings

As for foods, I will allow you add in come starchy carbs like rice, oatmeal, whole wheat pasta, potatoes in the every day meals mainly in the mornings and post workout so you have energy throughout the day and for recoverey afterwards, so that being said it's almost like Meal 1 and Meal 6 besides the refeed days.


2750 Cals

Meal 1 12 egg whites
1 whole egg
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
1 tbsp peanut butter or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat

Meal 2 2.5 scoops Whey Protein
2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat

Meal 3 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus2 tbsp
peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat

Meal 4 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
8 tsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat

Meal 5 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat

Meal 6 2.5 scoops Whey Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat

REFEED, every 18th meal
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
120g = 480 Calories, Fat – 120g = 1080 Calories
Total Calories – 2736 Calories NON-carbohydrate night
Total Calories – 3316 Calories – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
¾ cup oatmeal (measured dry then add water and microwave) = 45g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g
carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals


3000

Meal 1 6 egg whites
1 whole egg
2 oz grilled chicken
1.33 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat

Meal 2 2.5 scoops Whey Protein
2 cups steamed Broccoli or green beans or 16 oz steamed asparagus
4 oz avocado or 18 almonds
49g protein, 30g carbohydrates, 20g fat

Meal 3 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
49g protein, 30g carbohydrates, 20g fat

Meal 4 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
49g protein, 30g carbohydrates, 20g fat

Meal 5 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 30g carbohydrates, 20g fat

Meal 6 2.5 scoops Whey Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 15g fat

REFEED, every 18th meal
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
180g = 720 Calories, Fat – 120g = 1180 Calories
Total Calories – 2976 Calories NON-carbohydrate night
Total Calories – 3470 Calories – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
1 cup oatmeal (measured dry then add water and microwave) = 60g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g
carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
10 oz yam or sweet potato = 75g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

 

[Skiman]

and this one by far one of the best links...

bookmarked that ____, and write that down :exactly

https://www.bodybuilding.com/fun/issa64.htm

edit: plug and play and find out the LBM, BMR, Activity levels in order to accomplish what you need.