New Music

Young talented kid from my town one of my good friends give him a listen to.

http://www.datpiff.com/JayR-Verbal-Vigilance-mixtape.240179.html

Hes blowing up fast and has some very good rhymes.

Desire to become a power lifter or strong man?

Disclaimer: I found a TON of DIY’s, but have tried to select the most straightforward, safest, and overall best ones for each category. I have no doubt there are more/better ones out there, so please feel free to add! Also, be safe about this stuff and test it out along the way if you try these or have a new idea. Not all are how-to’s, there are some pictures and examples as well.

Fat grips, Axle Bars, and Bumpers:
-Video description for fat grips: http://www.youtube.com/watch?v=spiS9oAQw8w
-Thread with how-to on even fatter grips: http://forum.bodybuilding.com/showth...hreadid=208263
-Beast69 made some good axles (some info on Farmer’s Walk DB’s too): http://forum.bodybuilding.com/showthread.php?t=764886
-Simpler axle/bumper plates: http://forum.bodybuilding.com/showth...&highlight=DIY
-Another, more complicated axle/bumper: http://www.straighttothebar.com/2007...bumper_pl.html
-One more for thick bars, with some discussion on purpose and applications: http://jva.ontariostrongman.ca/THICK.htm
-Bars in general: http://www.shermworks.com/bars.htm

*It should be noted that here, and on a lot of these DIY’s the authors use 1.5” pipe, but that is the inner diameter. The outer diameter should be 2” to fit Olympic weights. Also little hockey tape can be used on any of these to make them fatter, or to give you some better grip.

Deadlift Platforms:
-My favorite: http://forum.bodybuilding.com/showth...t=deadlift+mat
-Triumph discusses a slightly simpler way (scroll down): http://forum.bodybuilding.com/showth...hp?t=124206401
-Another similar one: http://www.ironmind.com/ironmind/ope...weathome6.html
-A video of an example band setup (refer below to Kabuki’s DIY stuff for construction): http://www.youtube.com/watch?v=XCvVY...ayer_embedded#

Squat Racks, Benches, GHR, Reverse Hyper, Weight Racks, etc:
-Complicated squat rack, T-bar row, DB rack, and dip bar: http://redeye.co30.com/rack.html
-Simple wood and concrete squat rack…but I would modify it so the bar holder is larger. With effort, it can be made for different heights as well: http://twobargarage.net/2009/06/diy-squat-rack/
-An “iffy” scaffolding squat rack: http://www.joeskopec.com/scaffold.html
-Gnarly and not so easy to build reverse hyper: http://forum.bodybuilding.com/showth...light=homemade
-Reverse hyper on a squat rack: http://www.joeskopec.com/hyper.html
-GHR: http://rosstraining.com/blog/2009/02...ring-training/
-Divided weight rack: http://patrickhdonnelly.blogspot.com...late-rack.html
-Typical weight rack: http://www.joeskopec.com/plates.html
-Pulldown for a squat rack: http://www.joeskopec.com/pull.html

Atlas Stones, Waterball, Sandbags, Bulgarian Bags, etc:
-Purchase stone molds: http://www.slatershardware.com/stonemolds.html
-Another option for molds (cheaper but not what they’re meant for): http://www.themedecor.com/product.js...3874&catId=129
-Excellent DIY on making atlas mold and stones: http://www.bodyresults.com/S2stone.asp
-A similar, more detailed version: http://www133.pair.com/iain/vault/ho...onemaking.html
-A third but with a fiberglass mold: http://www.ontariostrongman.ca/Resou...ld_how-to.html
-DIY Bulgarian bag: http://www.youtube.com/watch?v=il8rU0H-9ps
-There is another Bulgarian bag below.
-Video on sandbag construction: http://www.youtube.com/watch?v=8j6yE...layer_embedded
-Waterball: http://www.rosstraining.com/articles/thewaterball.html
-For a stone platform you can build one (refer to the 6th compilation below), use 55 gallon drums (with modifications for different heights), or just toss it over a bar.

Throwing Stuff (Kegs*, Kettlebells, etc):
-Description of how to open and fill a keg: http://www.joshua-davis.com/index.php?refer=diy-keg
-Video on how to open: http://www.youtube.com/watch?v=npUA8...layer_embedded
-Fairly simple kettlebell (and another version of the concrete and wood squat rack): http://patrickhdonnelly.blogspot.com...djustable.html
-More complicated kettlebell: http://highland_tools.tripod.com/saacc/id4.html
-Another kettlebell: http://www.joshua-davis.com/index.ph...diy-kettlebell
-Stonebell…pretty cool: http://jawbonejournal.blogspot.com/2...stonebell.html
-Hammer: http://highland_tools.tripod.com/saacc/id1.html
-There is a hammer and club a ways down the page here (along with some other grip stuff): http://www.angelfire.com/ny5/shenand...nt/Grip_1.html
-There are a few other hammer/clubs in the compilations below.

*You can either use a rubber plug (size 12) or find a decent cap and secure it with a hose clamp to close it up. I also have an idea to distribute the weight evenly in a keg: fill with small amount of concrete, let settle to one side, let dry. Repeat this for 4 “sides” so that there is an even layer of concrete around the inside of the keg.

Isometric Stuff:
- http://rosstraining.com/blog/2009/02...sometric-tool/
- http://www.angelfire.com/ny5/shenand...sometrics.html

Logs:
-Metal log: http://www.ontariostrongman.ca/Resou.../overhead.html
-Wood log: http://www.straighttothebar.com/2007...ngman_log.html
-Method for handles: http://img130.imagevenue.com/img.php..._345435435.JPG
http://img133.imagevenue.com/view.ph..._546564564.JPG

Farmer’s Walk:
-Rob’s Farmer’s Walks (not sure about the diameter on these or the weight diameter): http://forum.bodybuilding.com/showth...e+farmers+walk
-No-weld Farmer’s Walks: http://www.sherdog.net/forums/f13/be...ements-985277/
-Farmer’s Walk: http://jva.ontariostrongman.ca/TITEFW.htm
-Picture of wooden walk: http://img141.imagevenue.com/view.ph...homefarmer.jpg

Yokes:
-Yoke on a budget: http://www.bodybuilding.com/fun/strongman18.htm
-Budget yoke video: http://www.youtube.com/watch?v=YUxGw...layer_embedded
-Pipe yoke: http://img101.imagevenue.com/img.php...8_PICT0379.JPG
http://img105.imagevenue.com/img.php...5d146_tt40.jpg

Sleds:
-Concrete tire sled: http://patrickhdonnelly.blogspot.com...tire-sled.html
-Wheelbarrow sled: http://www.straighttothebar.com/2008/10/the_sled.html
-Push sleds with video: http://rosstraining.com/blog/2009/12...sh-sled-ideas/
-Prowler sled with some other stuff: http://diystrengthgear.blogspot.com/
-Simple pipe sled: http://img133.imageshack.us/img133/7344/sledoh8.jpg

Excellent Compilations:
-This guy welded all kinds of stuff, excellent work, and with blueprints!: http://home.comcast.net/~stevew01/equipment.html
-These Finish dudes seem like hippies but did some great builds outdoors: http://tsampa.org/training/blog/archives/2005/07/
-Kabuki made some awesome stuff including monolift addition, platform mod for bands as mentioned above, and bench mod (page one has some other stuff that I believe I already posted above): http://www.fortified-iron.com/forum/...pic=2019&st=75
-Video for dip station, rolling wheel, Bulgarian bag, and hammer/club (careful big guys…this dip station might not be for you): http://www.youtube.com/watch?v=zA9EhzdN1a4
-“Isotonics” (clubs, hammers, weight racks, squat rack, kettlebell, and a sled): http://www.angelfire.com/ny5/shenand.../Isotonic.html
-A ton of strongman stuff, with some links I’ve already posted: http://christianiron.com/FrugalFitness.aspx
-Squat rack, sled, farmers walk, and some grip stuff: http://makeyourowngear.blogspot.com/

Miscellaneous:
-Dip belt: http://www.youtube.com/watch?v=y8lWw4w9mQQ
-How to glue anything to anything (not sure how reliable): http://www.thistothat.com/
-A “slosh pipe” (my apologies if this shouldn’t be here, but if you made a big one it could be some fun): http://patrickhdonnelly.blogspot.com...losh-pipe.html
-Ideas for arm over arm pulling: http://img132.imagevenue.com/img.php...s_3_27_010.jpg
http://img21.imagevenue.com/img.php?...truck_pull.jpg
-Fingal Fingers: get a telephone pole, tree, etc. Drill a hole big enough so that one pipe (say a 2”) barely fits inside, so that it is snug. Then use a smaller but longer pipe (1.5”) as the hinge. Then you can build some kind of base so that the longer, 1.5” pipe can hinge. Not sure if that makes sense but it is my own idea.

Progress so far

So it has been a week since I began to lift weights and exercise again.  It is feeling amazing and I can see my gains already.  Began at 195 pounds and now I am currently 203 pounds.  Huge gains!  But I am still working towards my perfect physique and I will be posting up progress pictures to compare my progress so far either tonight or tomorrow.  Sorry my posts have been becoming fewer and fewer, I have just began my new job and have been spending alot of time with my girlfriend.  But keep following and Ill keep posting and giving tips!
Thanks guys

RIppetoe's Beginner Workout

What is it?
Starting Strength is a lifting routine written by Mark Rippetoe. Actually, it is a few different but very similar routines. More on that later. It is also a book called Starting Strength, Basic Barbell Training that is often referred to as SS:BBT. It was written by Mark Rippetoe and Lon Kilgore. There are two editions of the book with a third one planned, last I checked, for sometime in 2011. IMO you want the most recent edition available.


More on the books:
The routine is mentioned in the book. However, that is not what the book is about. The book's primary purpose is to instruct the reader in the basic barbell lifts as well as some common accessory movements. It goes into great detail when explaining not only how to properly perform the lifts but also why they should be performed that way, common mistakes and methods for avoiding and even correcting these mistakes. For this reason I highly recommend the book as a primer to training with a heavy barbell even if you have no intention of ever running the program.

Look for it from the Aasgaard Company. They are the publisher and the seller.
http://aasgaardco.com/store/store.php?crn=199

His books are also on Amazon.
http://www.amazon.com/s/ref=nb_sb_no...ppetoe&x=0&y=0

Note: Other than SS:BBT there is one other book I universally recommend to just about everybody, beginner or not it does not matter...and that is Bill Starr's The Strongest Shall Survive. It is even available from the Aasgaard Company. How convenient.


Who is it designed for?
The Starting Strength programs are primarily designed for skinny male teenagers who want to get bigger and stronger, especially for athletic purpose. However, it can and does work very well for ANY novice who wants to get stronger on the basic/core compound movements. This could be a brand new lifter, somebody who has been 'going to the gym' for years but never followed a solid and GOOD routine or an iron veteran returning from a lengthy layoff.

If you can keep up with the rate of progression and want to get stronger SS should be a consideration. However, the rate of progression is very aggressive and copious amounts of food and sleep help substantially. It is possible to run SS while on a cut (that, a caloric deficit where you lose bodyweight) if you are, no offense intended, overweight/fat enough and especially if you are also a complete newbie to weight training. On that note, here is a brief article about this (and more) written by Mr. Rippetoe:

http://startingstrength.com/articles...n_rippetoe.pdf


Can I also build muscle and gain size while on Starting Strength?
Yes, you can. If you follow the program properly you will gain muscle. As a general rule if one lifts heavy weights and gets stronger while doing so (IE, lifting heavier weights as time goes on) while eating properly (adequate calories and protein) their muscles will grow. While it is true that the type of weight training used by strength athletes and body builders are different from one another the fact is that at the novice stage those differences are less significant. If your are primarily after looks and not strength or performance you may want to venture into the Workout Programs section and look for All Pro's simple beginner's routine. It is currently in a sticky at the top of the forum.


How long should I follow SS?
There is no set answer to this question. A good rule of thumb is that you should follow the most simple programming you can get away with. Thus you should run SS for as long as you can make gains. Nobody can tell you how many pounds you will be able to lift following SS. If you really want somebody with experience to be able to tell you when it might be a good idea to move on (or add or subtract from the program) there is, IMO, only one good option: Keep a journal. Make a journal in one of the journal sections here on bb.com. Enter every workout. Record information such as day, date, weight sets and reps performed, rest periods between sets, bodyweight, how the sets felt subjectively and any and all notes that might be of use to you or somebody else in the future such as amount of sleep, notes on your diet, hydration, supplements taken or skipped, body stat measurements, etc.


How do I verify correct form?
Unfortunately precious few personal trainers will be of any help. The same can be said regarding your typical fellow gym goers. Very few people perform these lifts even half correct, and in fact you will be lucky to see any number of people doing any of the lifts as described by Rippetoe. Other than the bench press, that is, and even then most guys (err, bros) will be buddy lifting (spotter is pulling up on the bar for every rep so nobody knows how much the lifter is doing), doing a partial ROM (most likely for no good reason other than the ego boost from heavier weight) or their ass will be off the bench. None of those things are what you will be doing.

But anyway, the answer is to take video, upload it to Youtube or your host of choice and post it on bb.com for feedback. If you are following SS it would be acceptable to post it in this thread. It is always acceptable to start your own thread in a forum. I suggest the Exercises or Powerlifting/Strongman forum if you are serious about getting it right.

Seriously, two of the best things you can do regarding useful feedback are keeping a journal (I keep one here on the site and my own physical journal...I personally highly suggest this method) and taking videos. Save them in folders on your computer and you can track your progress. Load them to Youtube and you can get outstanding feedback here on the forums.


What about diet?
This, in part, depends on your current condition and individual goals. SS is generally best run on a calorie surplus. If you have not yet read the above link titled (the clarification written by Mark) scroll back up and do so. A good rule of thumb is to consume at least 1g of protein per pound of bodyweight per day. For a bulk (calorie surplus where you gain bodyweight) you will often see 1 lb of bodyweight per week. For an underweight novice on SS Mr. Rippetoe will suggest an even higher rate of gain than this, at least initially. There is a nutrition sub forum here on bb.com, I suggest browsing around in there at some point, but the most important factors to watch are number of calories above/below maintenance and protein.

Do not, however, rely solely on running the numbers using online metabolic rate calculators and estimates of intake. Do use them as a baseline, if you want, but the most important and accurate measurement to determine if you are eating the correct amount is scale weight. The best time to take a measurement is first thing in the morning. Your body weight can and does fluctuate by several points or more throughout the day. Track it over time and look at it on a weekly and monthly basis. Personally I weigh myself at the gym when I arrive and then at multiple times during my workout. As I generally lift at about the same time of day after having consumed about the same amount of food/water this is fairly consistent. And I record the upper/lower numbers in my journal for that days workout and later enter it into my bb.com journal.

Useful link: www.fitday.com

Do not forget to sleep!
Sleep is very important. The big three are diet, routine and rest. In order to get good, solid and consistent results you need to do a reasonable job getting all three of these correct. 6 hours of sleep a night is almost surely not going to cut it.


On to the actual routines!

Here are some routines.

They are listed as sets x reps. Thus 3x5 is 3 sets of 5 reps. 1x5 is 1 set of 5 reps. 5x3 is 5 sets of 3 reps.

You will always do a warmup. More on that at the bottom.

The original/classic Starting Strength
If a bb.com regular says "SS" or "Starting Strength", this is what they are likely referring to:

Workout A
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B
Squat 3x5
Press 3x5
Power Clean 5x3

Training days are 3 per week on non consecutive days. A typical Mon/Wed/Fri works well for many although the particular day of the week should be whatever fits your schedule best. I spent a lot of time lifting on Sun/Tue/Thur, for example.

No, you cannot skip the weekend and fit 7 workouts into a two week period instead of 6.

Use good judgment here. Sometimes life gets in the way of consistent training. Pick up where you left off. It might be reasonable to lift Mon/Wed/Fri/Sun if you are going to be unable to lift/keep your schedule later that week. Always go back and forth between the two, even if you get the days of the week out of order.

Practical Programming Advanced Novice

Week A
Monday
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets for reps or add weight if completing more than 15 reps

Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Press
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press
Pull-ups: 3 sets

Week B
Monday
3x5 Squat
3x5 Press
Chin-ups: 3 sets

Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Bench Press
1x5 Deadlift

Friday
3x5 Squat
3x5 Press
Pull-ups: 3 sets

There are no hard and fast rules for chinups and pullups. Some people will not add weight until they get 3x15 at bodyweight. Some add weight when they get 15 reps on the first set. Still others might alternate back and forth, week to week, between three sets for reps at bodyweight and adding weight for for 3x5.

The Onus Wunsler
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (alternate every other A session)

Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions
Chin-Ups: 3 sets

Vascularity?

Every guy who goes to the gym always sees two types of vascular people.  One is the skinny guy who has a mass of veins naturally throughout their arms, and the jacked guy who trains hard enough for them to pop out.  Now for the every day guy, veins and vascularity rarely show.  So I asked some professionals how to become vascular, and they recommended to doing VERY high reps with low weights because this Very high reps of low weights increase capillarity.  If this is within your goals, you can incorporate one or two days of high reps low weight into your routine, and within a month or two you will see an increase in veins through the body (mostly arms).
ALSO
Pre-Workout supplements containing NO2 I believe it is, or nitric oxide,  these supplements increase blood flow by dilating the blood vessles in your body.  Along with that they increase your energy levels.  So if you take this and hit the gym, you will see an increase in size in the muscles known as the "Muscle Pump" and will also see an increase in vascularity as your veins should be much more visible.  Although the muscle pump is only temporary, your veins being visable will slowly become a more permanent thing as you work out more, do the high reps routine, and take the supplements to enhance the visionary effects of being vascular.

Worked out and NEW POLL!

So first off I just created a new poll located right now >---------> or on the right side of the page.  Favorite time to workout?  Yeah I'll start the voting off and say morning.  Prime time for me.


But on another note, I finally began my workouts today.  I stuck the Arnold's routine that I previously posted on my blog, yet I did not fully complete it.  A month and a half of no exercise due to recovery is brutal to progress.  I lost so much size and strength, but the main reason the workout wasn't completed is because I ran out of time due to the gym closing for the night.  I did get a nice chest and back lift in although it was much lower weights than I previously did.  For instance I used to rep 225 for 10 at bench press, today i struggled doing 205 for 6.  Kind of pathetic in my point of view so it has given me new inspiration to surpass what I was at before!

200?

200 Followers?  Wow I'm pretty impressed with myself.  I'm glad people are enjoying my posts and the general subject of my blog, it makes me feel like I am inspiring some people and this blog actually will help me keep on task to complete my goal.
Thanks for the support guys keep following and commenting.

For beginers!

Some notes for beginners :

- Focus on using proper form when working out. Do not increase the weight so quickly that you are unable to perform the movements properly.

- Compounds lifts (Barbell Bench Press, Deadlifts, and Squats) should be incorporated into your routine. They are great exercises that will give you the best results.

- Don't be intimidated to go into the gym. No one will laugh at you. Everyone is there for the same reason that you are. Most people will be too preoccupied with their own workout to even have the time to look at you anyway. Just think, everyone started somewhere.

- Lifting does NOT stunt your growth.

- Rest about 1 minute in between sets

How do I gain weight?
Also known as bulking, you simply gain weight by eating more calories than your body uses throughout the day. You may have to experiment a little to find the number of calories that you need to eat, but try about 3000-3500 for the first week. Try to gain .5 to 1 pound a week.

How do I lose weight?
Also known as cutting, you lose weight by eating less calories than your body uses throughout the day. You may have to experiment a little to find the right number for you, but try around 2500-2800 calories. Try to lose .5 to 1 pound a week.

Cardio
- Cardio should be done at least 2 days a week IMO. You may be getting stronger muscle wise, but you shouldn't neglect your heart. Cardio is also an efficient way to burn off calories and keep away fat. Try to do at least 2 days of HIIT cardio when you are bulking and at least 3 days of HIIT cardio when you are cutting.

What is HIIT Cardio?
High Intensity Interval Cardio. To do HIIT, just walk for a minute, then run for a minute, and keep alternating between the two for about 15-20 minutes. Try to run hard enough so that you are winded when you walk.

Stretching
Stretching is extremely important before and after you work out. If you take 3-5 minutes to stretch before you work out, your workout will be safer and there is a smaller possibility of you getting hurt.
here is a list of different stretches - http://www.bodybuilding.com/fun/stretches.htm

Warming up
Warming up for exercises is also important. I only warm up for the three compounds that I mentioned above. First, walk on the treadmill for about 5 minutes to get the blood pumping. Then, you should stretch(there is a list of stretches right under this). Then, begin with a weight that you can easily do for 15-20 reps for 1-2 sets. After you finish doing this, work your way up in weight until you comfortably reach your working set. Try not to tire yourself out while you are warming up though.
For a more detailed explanation - http://www.ironaddicts.com/forums/showthread.php?t=3404

Breathing
Breathing properly is very important while working out. Breathe out during the effort phase of the exercise. For example, you would breathe in when bringing the bar down in a bench, and you would breathe out when you push the bar up.

Progress
Every week, try to add on 5 pounds to your compound lifts without sacrificing form. Also, add weight on for your other exercises too; however, these other exercises, such as lateral raises, take time to make progress in.

Form
Don't sacrifice your form to lift heavier weights. You'll make more progress BB curling 70 pounds correctly (without swinging your back or moving your elbows) than by curling 90 pounds like a dumbas*.

My metabolism is the reason I cannot gain weight...what should I do?
Your metabolism may be a little faster than someone else?s, but you can still easily gain weight by eating a little bit more. Stop using your "fast metabolism" as an excuse. You're the only one who can change your physique.

How do I get abs?
Abs are made in the kitchen. Cutting down to a body fat % of around 8-12 % body fat will get you abs. Cardio and diet will get you abs.

What should my diet consist of?
Try to eat at LEAST 1 gram of protein for each pound that you weigh ( For example, a 160 lber would eat 160 grams of protein) every day.
See what works best for you, but I do 50% carbs, 30% protein, and 20 % fats.

What should I have to eat after I workout?
Make a protein shake with whey protein, and a lot of simple sugars. You may think that simple sugars are bad, but right after you are done working out, your glycogen stores are depleted and eating simple sugars that are high on the glycemic index will result in a rapid insulin release that is beneficial to muscle growth.

Sleep
- Try to get at least 8 hrs of sleep every single night. Although you can still gain muscle with less than 8 hours, you will not be gaining as much if get less than 8 hrs every night.

Rest
do NOT work out every single day of the week. Your muscles grow when you are resting, not in the gym.

do NOT work out the same muscle more than twice a week (besides Calves, Abs, and Forearms if you want)

Routine Change
Make sure you change up your routine whenever you begin to plateau. You need to shock your muscles into growing.

- Don't train your shoulders or your triceps the day before you train your chest.

Noob gains
- When you first start out, you will see great results and your strength will increase dramatically. However, yow will stop receiving noob gains after some time. Don't be discouraged when your results begin to slow down.

- Squat Parallel - this is parallel - http://www.youtube.com/watch?v=LxnTD1PnNnc

When is the best time for a whey protein shake?
- when you first wake up and after your work out

How can I make my protein shakes taste better?
Make a shake with milk, whey protein, fruit, and juice.

Does smoking affect my gains?
Smoking doesn't affect your muscle gains, but it obviously will affect your health over time. Also, it will affect your ability to do cardio. It's your decision to do whatever you want.

Although you do not need to do these things, I find that they help me a lot.
1 - Bring a notebook to record your lifts every day so that you can add weight and remember what you did the following week.
2 - Until you are able to get an estimate of what you eat in your head, writing down what you eat everyday in a notebook, on your computer, or even on www.fitday.com is helpful.
3 - Take progress pictures every month to see how you are doing.
4 - Set realistic short term goals.

Some commonly asked questions in the Forums:

How do I increase my bench press?
There are many ways to increase your bench press. Most importantly, if you gain weight, your bench will most likely go up if you are doing everything correctly. Try to switch up your routine. For example, you can switch to DB's or BB's for a month. There are many articles on this website alone that specifically focus on how to increase your bench. Just google.
http://www.teenbodybuilding.com/anthony14.htm

Why have I stopped progressing?
There are many reasons why you have stopped progressing.
1 - you do not get enough sleep
2 - Your diet sucks
3 - You haven't changed up your workout in a while.

What foods are inexpensive and high in protein?
1 - tuna
2 - peanut butter ( also has healthy fats)
3 - cottage cheese
4 - milk
5 - microwaveable meat
6 - Salmon
7 - turkey/chicken breast
8 - Almonds, Peanuts, Cashews
9 - Eggs

Should I eat Mcdys every day because its burgers are high in protein?
No. Mcydys is very unhealthy. Watch supersize me if you are skeptical. The protein from mcydys sucks anyway.

What's my body fat Percentage? Just look for someone with a similar build to you.
http://forums.johnstonefitness.com/s...ad.php?t=31392

What body fat % to see abs?
It varies from person to person. Under 12 percent usually.

Why do my forearms hurt when I am doing Bicep Curls?
- Most likely because you have weak forearms. Try to strengthen them with forearm exercises.

I take 57381578 supps but I don't see results? Why is this?
Because your diet sucks. A good diet is more important than supplements. Supps only benefit you if your diet is in check.

I'm going on vacation for 1-2 weeks. Will I lose all my muscle !?!?!??!?!?!?
No, you will not lose much, if any, gains during your vacation. In fact, it's good to take a week off from working out at least 4-6 times a year. Just make sure that you focus on eating a high protein diet while you are away and you will be fine.

I hate how my gym is always packed. What should I do?
Ask someone to work in with them.

I hate people who curl in the squat rack. What should I do?
Stop whining about it on an internet forum. Tell the person who is doing it. We dont care.

Im so alpha that I dont train my abs or my biceps. How alpha am I?
No one cares. It doesn?t make you cool that you neglect working out a part of your body because there is a stigma that surrounds it. Abs, or a strong core, are important for many of the important exercises that you do. Also, have fun growing your biceps from squatting.

Should I train my legs? Yes. People who don?t train their legs look stupid. Although leg day may be the most difficult day, it is the most rewarding in my opinion.
Reasons to train legs
1 - Beneficial to sports
2 - You won't look stupid(you?ll have a balanced physique)
3 - you'll look alpha

I hurt myself lifting. What should I do?
If the pain doesn't go away, you should go see your doctor.

I have stretch marks from gaining weight. How do I get rid of them?
There are many ways to get rid of stretch marks.
1 - let them fade away over time
2 - Buy certain creams, such as cocoa butter.
3 - Go tanning

What should I eat before I go to bed?
1 - cottage cheese
2 - milk
3 - casein shake
4 - peanut butter

Creatine? There - http://forum.bodybuilding.com/showth...hp?t=112484941

Im skinny fat. What should I do?
You should bulk and cut later. Either that, or you can cut right away to skin and bones.

Importance of Sleep

Sorry I have not been active the past few days and staying up with my blog and my followers, but I have been out of state for check ups on my surgery but I did come across some good work about sleep and its importance to lifting and health.

Okay so first of all, this is a long thread but please take your time reading this as it took me hours to write and edit; you won't regret it, I promise you.

So I have recently stumbled upon lots of people here who say "Even though I sleep 8-9 hours, I'm still tired." and a lot of others who just generally believe that more sleep = more energy + better well-being.

This is NOT TRUE.

When you go to sleep, your body enters different "stages" of sleep. There are 5 overall stages and together they count as 1 "cycle". During the night, these cycles keep repeating until you wake up. 1 cycle lasts approximately 90 minutes but it varies from person to person. You might think this is nonsense but keep reading, you will benefit greatly.

THE IMPORTANT THING: There are 2 ways in which you can wake up. Full of energy and positivity or completely tired with a bad mood. These 2 are NOT a result of either sleeping more or less; they are a result of you either waking up at the end of a particular cycle, or cancelling a cycle by being interrupted by an external source. Read below.

If you finish a cycle successfully and wake up, you will feel brilliant, full of energy and positivity. If your cycle is interrupted by an external source (you wanting to pee, parents/friends waking you up), you will feel terrible / grumpy and you will feel like you need "more sleep". Also, if in some mornings you wake up full of energy (which means you have just finished a cycle), and then force yourself to sleep more, there's a good chance you won't finish that newly entered cycle since you're just lazing about for 10 minutes and that will result in you waking up feeling tired again. And this is not just about waking up tired; this is about how your energy will be used throughout your entire day.

Side note 1: Sometimes you will find yourself lucky in a way that even though someone wakes you up which is an interruption, you will be at the end of a cycle so you'll feel good. Don't bet on it though, the chances of someone waking you up right at the end of a cycle is pretty low.

THE WHOLE POINT: The whole point is that even though most people need a particular number of cycles which add up to 8 hours (hence they say "You need 8 hours of sleep minimum"), it doesn't mean YOU need the 8 hours. Everyone is different and there are a few famous people who only need a small amount of cycles in order to replenish their energy, therefore they only sleep 2-3 hours daily which is phenomenal (imagine all the time saved). A cycle usually lasts 90 minutes, so just remember, if you wake up at the end of one, that's when you'll feel like a king. Your body might need 5, 6, 7 hours... You never know... If you naturally wake up earlier than most people (without interruptions), that will mean you need less cycles than most people. In that case, there's nothing wrong with you, you can just get up and enjoy a longer day .

Side note 2: Even if you woke up after 1 cycle (90 minutes), you would still feel energetic even though your body definitely needs a lot more cycles in order to engage in important activities such as muscle growth. Waking up & feeling good isn't everything.

SO HOW DO I KNOW WHEN I'M SUPPOSED TO WAKE UP?
This is easy. You need to eliminate all possible external sources which can wake you, including the urge to pee, so just drink water slightly earlier in the day so you urinate before bed. If there are no interruptions, your body will automatically wake you up at the end of your very own cycle; that's when you should get up.

For the next part I'll be using wikipedia to slightly help me out with the numbers, read only if you're REALLY interested :

*** More Scientific Part ***

Types & Percentages of Sleep In Stages:

• Stage 1 & 2: Light sleep; together, these two stages account for 50% of all sleeping time.
• Stage 3 & 4: Deep sleep; together, these two stages account for 25% of all sleeping time.
• Stage 5 (REM stage) – this stage represents the remaining 25% of all sleeping time.

Stage Functions:

Stage 1: Our heart rate and breathing become slower. If something wakes you up during this stage, you can easily believe that you haven’t fallen asleep at all as you are still highly aware of your surroundings.

Stage 2: This stage defines the beginning of true sleep. This is also the stage in which most people loose their awareness. The muscles become relaxed and the body stops moving.

Stage 3: Similar to Stage 4.

Stage 4: This is the deepest stage of sleep. Blood pressure drops; heart and breathing rate are decreased and stabilized.

Stage 5 - Rapid Eye Movement (REM): This is a special stage of sleep during which our brains become extremely active. Blood pressure increases, breathing becomes faster and irregular. The eyes start to dart back and forth. Most of our dreaming occurs in this stage. Because we might hurt ourselves while trying to move in response to the content of our dreams, the brain completely blocks our muscles.

The above 5 steps I copied ages ago from a legit site but can't remember which one, now I just edited them and rewrote them so they're more understandable. Don't be surprised if you recognise them. The rest is purely written by me.

I hope you've enjoyed reading this; just thought I'd share some useful information.

Dieting

You may ask, what do I need to know about my diet? Well, your diet is very important and you can't make good gains without it. Most people forget about essentials in their diet and they just go for a high protein diet that's low in fiber and really high in saturated fats. This thread is all about what you need to know for the diet portion of your alpha lifestyle.

USE FITDAY.COM
Labels aren't always accurate. Always use fitday.com or other calorie counting sites that will get your macros by the decimals, your vitamins and minerals, and even the micros (different types of fat, carbs, etc). You can pick foods from the food searcher or you can put it your own foods (useful for protein shakes or creatine mixes). I always fitday all the diets that I write. It is the key to a good diet.

GOOD MULTIVITAMINS
If you can afford it, use a good multivitamin. I would suggest a multivitamin labeled "for teens", or a multivitamin that has joint support for all those tough compound lifts.
The Best Multivitamin for teenagers:
Opti-Men - Male specific sexual health and designed to increase "male edge"
Very high in vitamins and minerals
Pretty cheap
Digestion and absorption help
A lot of antioxidants
A lot of B vitamins for energy
Contain freeform amino acids

Low sat fat and normal amount of cholest
Some people may say that sat fat and cholest is good for bodybuilding. I don't know if it plays a big difference in your gains, but I do know one thing, and that one thing is that you'll regret your decision to build a high sat fat and high cholest diet because it's bad for your heart. Living healthy means living healthy, not only living big. Your diet should have a high amount of good fats, and the sat fat should be lower than 20g. All my diets have low sat fat no matter what. It's very important.

Fiber
A diet that is above 20g of fiber is very important. You NEED FIBER. Many people overlook it. High fiber foods are multigrain high fiber bread, black bread, potatoes, leafy vegetables, and fruits. You don't want to be the brolic guy screaming in the bathroom because his **** won't leave his ass. Trust me, constipation is a bad thing, along with being a hilarious thing so don't be the guy laughed at. Pick a diet that is high in good carb sources like the foods listed above and save yourself the butthurt.

Pre Workout Nutrition
STAY AWAY FROM PRE WORKOUT SUPPLEMENTS. These supplements are very bad for you. You may like the pump, but as a teenager you should have enough energy to do the workout anyways, and if you don't then just eat good carbs before your workout and take B vitamins.
Good Pre Workout Foods:
Gatorade
Oats
Potatoes
Bread
Rice
Buckwheat
Salad
Bananas

Post Workout Nutrition
Have a protein shake as soon as you finish your workout. If you don't have protein supplements, then eat a high protein meal as soon as you finish your workout, but Whey Protein is the best thing you can put into your body during this time period. It is the fastest acting Protein and is a lot cheaper than buying steaks all the time. A good PWO shake can have 5 grams of Creatine, 25-60 grams of Whey Protein, and maybe even some Glutamine. Teenagers don't have to take this so just Whey is fine.
Creatine FAQ: http://forum.bodybuilding.com/showth...hp?t=112484941
A good idea for a post workout meal, which is 30 minutes to 1 hour after you have your shake, is some simple sugars. DO NOT TOUCH TABLE SUGAR. Regular table sugar is just a fat cell waiting to be born. Have some fruits filled with natural sugar and fiber. A good idea for bulking is to have a big fruit salad or a number of different fresh fruits 30 minutes to 1 hour after your shake. Don't have too many simple sugars if you're cutting though.

Best Protein Sources
#1: Chicken breast: The best protein source and can be use in abundance
#2: Low mercury fish: Make sure the fish has low mercury like Flounder
#3: Lean beef: Make sure that the beef is at least 4-8% fat
#4: Eggs: Highest biological value of all protein sources but watch the cholest and sat fat levels
#5: Milk: Whole milk is good for bulking but nonfat milk is also great because it can be used in abundance without worrying about cholest or sat fat levels
#6: Whey Protein/Casein Protein/Blends Of Protein: Supplements are great but this is number 6 because food comes ahead of all supplements
#7: Cheese: 10%-30% but high in saturated fats

Carbs And Protein Ratio
Carbs are very important for bulking and cutting. You must always have more carbs than protein in your diet UNLESS YOU ARE ON KETO. If you have more protein than carbs, it will cause your body to use the protein for energy, and nobody wants that. I never used a keto diet but it works for some and doesn't work for others. A 50c/30p/20f ratio great for bulking, a 40c/30p/30f ratio is great for cutting, and make sure that you stay away from alcohol and table sugar.

Cheap foods
Eggs
Milk
Tuna
Protein Powder
Ground beef


Drink Water
No sodas, alcohol, or sugary concentrated juices. Drink at least 4 liters of water a day when not on Creatine. Try to get in 6 liters of water when taking Creatine. It's hard but that much water is great for your kidneys, great for your skin, and great for your overall health. Drinking 4 liters of water a day when on Creatine is alright but 6 liters can help with acne and other teenage problems.

150!

Topped the 150 followers, and rising!  Thanks for the support guys spread the blog I'll be writing all about nutrition, bodybuilding, and my progress to get to my goal.  Also the votes are in and even though it was a close poll, Bench Press took the lead by one vote for the favorite power lift.  No surprise that Squat was close second...but the big surprise was the Hang Clean.  No votes at all was kind of shocking but hey, no one really likes that lift that I know so it makes sense. 
Thanks for all the support guys!

Creatine

Now throughout high school I constantly heard about the hype of creatine and adults preaching about how it is super unhealthy for you and it will kill your kidneys.  I did alot of research during my senior year and saw that none of the myths i had heard about or the negative side effects of this supplement to be true, mostly through research done in AP Bio, because creatine is found naturally in the body and helps with the production of ATP by acting as an enzyme and increasing the speed ATP (natural energy) is created at.  This helps with things like recovery.
So after compiling all my research and some of others research this is what was created:

What should of creatine should I buy?
Creatine monohydrate. Plain and simple. No need for any fancy designer creatines. It is proven to work. It is cheap. The typical 200 serving tub will last for will last for at least 3 months.

ALTHOUGH:

I use this along with a creatine called Concrete This stuff has shown much greater benefits than any other I have taken and it works best for me, I recommend it to others to at least try out.

What exactly does creatine do?
*Provides extra energy for your muscles
*Causes volumization of muscles (just increases the size)
*Reduces lactic acid build up
*Increases protein synthesis

What are the side effects of taking creatine?
There is a possibility of bloating. This, however is temporary and you don't need to worry about it. There have also been anecdotal stories of muscle cramping and dehydration. If you are worried about this, drink an extra litre of water or so, on top of the 4 litres + you should be drinking.

Will I lose my gains when I stop taking creatine?
Creatine generally leads to two types of gains. You can build more muscle due to the added strength creatine can provide and you can retain more water in the muscles. The muscle which you gain as a result of increased strength is the same as all other muscle. It is as permanent as muscle you gain when you don't use creatine. This will not be lost when you stop taking creatine. However, the water retained in the muscle is temporary. This will most likely be lost when you stop taking creatine.

How much creatine should I take each day?
3g - 5g.

What is loading / the loading phase?
Loading is the period of time where you increase your daily dose of creatine to increase the level of creatine in your muscles so that it is available for use. It usually lasts for one week.

How much creatine should I take during the loading phase?
20g - 25g a day, 1 week - 10 days. This amount should be divided into 4 daily servings.

Do I need to load?
No. Loading is probably not needed. However, creatine is cheap. If you want to load to gain any possible benefits of loading then it is fine to do so. Make sure to increase your water intake if you are concerned about dehydration etc.What is the maintenance phase?

What is the maintenance phase?
This is the rest of the time you spend using creatine. Once you have completed a loading phase, you must keep maintain the levels of creatine in your muscles. This is usually done by taking 3g - 5g a day.

Should I cycle creatine?
It is not known whether it is beneficial or not to cycle long term. Once again I would do so if you are concerned. I'd advise for every month you use creatine, take 2 weeks off, minimum.

What time of the day should I take creatine?
Any time of the day will do. You don't need to take it pre-workout, post-workout, pre-bed or any other important time. All that matters with creatine is that you take it regularly over a long period of time (4 - 12 weeks approx.).

Some people like to take their creatine with their post-workout meal as many people include sugars in this meal which may aid absorption and distribution of creatine.

Will it cause testicle shrinkage?
No.

I am considering using CEE (creatine ethyl ester) or krealkalyn. Do they work?
Read this: http://www.bodybuildingforyou.com/fo...037-post1.html

Useful link: http://forum.bodybuilding.com/showthread.php?t=100831

Can protein supplements be taken with creatine supplements?
Yes. The two supplements are unrelated. Just be aware that some protein supplements contain creatine already (such as Nitrotech and some weight gainers) and extra creatine may not be required.

Quick note:
In my experience, I have never experienced any side effects from creatine supplementation. None of the people who use it who I know have either.

Only consider using creatine when you have a proper diet. You must eat enough calories, protein, carbs and fat a day to gain muscle. If you don't, your body will have nothing to build muscle with. Supplements aid the process but if the process is not happening, they aid nothing and are wasted. GET A DIET.

Pre-Sleep Protein

So it's about 3:30 AM right now and I'm having trouble sleeping as I seem to be recently, but a hunger just started to sink in.  There are many rumors around that suggest eating before sleep is unhealthy since all that you ate is not being used and will be stored as fat when you begin to snooze.  Now after a little digging around some forum posts on bodybuilding.com, I came across similar articles that show having a protein shake before bed is beneficial.  According to many experts there are 4 times daily that you should ingest protein.  When you wake up, 30 minutes before a workout, 30-60 minutes after a workout, and before you go to sleep.  Now it is stated that it is important to ingest protein before sleep because your body is entering a state where it is breaking down all the nutrients that you have recently taken in and will be using it over the next 6-7 hours that is spent asleep.  Skip the midnight snack and head straight for the protein.  Protein breaks down much slower than fats and junk food, so it will stay with you through the night longer and it will also provide a healthy alternative to what you would normally grab. 
So what shall I be drinking for my protein shake?
1     Scoop Myofusion cookies and cream protein
1/2  Banana
12   Oz Milk

Roughly equates to:
35 Grams of protein
10 Grams of fat
15 Grams of carbs

(And also a crap ton of vitamins and minerals that come from not only what the protein shake has in it, but from the banana and milk)

This flavor of protein is delicious!  It also has very little fat, sugar, and high protein.
http://www.gnc.com/product/index.jsp?productId=10880716&cp=2180762.2167100.2108319.3079649

You guys also might think that this stuff is expensive, but online you can find cheap deals like this stuff in a 6.6 lb container on sale for 32 dollars!

Need a workout

Alright so the past few weeks I have done nothing due to the fact that I had surgery, but enough is enough already.  I just spent this nice day walking outside visiting friends, I played about an hour of Banjo Kazooie (Throw back N64 Style!) and completed the first 2 levels 100% of the way.  So after feeling accomplished after this feat...Its definitely time for a little exercise to see how my body feels after.  I think I'm going to start off with a 1 mile run and then do the P90X AB workout to see how I handle it.  The one mile run will basically be a warm up and cardio work for the true workout...P90X.  For those of you who have no idea what this is or want to try it, I strongly encourage doing it.  One of the best workout programs for anyone of any level out there.  If you don't believe me simply watch this.  It literally TRANSFORMS you.

 http://www.youtube.com/watch?v=oNFilUrdUpE

This program requires dedication if you are going to do it fully and you must keep a diet to see greater results, but for me, I just choose to use the Ab workout as I see fit or when I want to do a good core day.  You can either order the videos or find videos online of people doing the exercises and just coy what they do.  It is hard, you will need to take breaks, and you will sweat your ass off but the profit is well worth what you put in!

So I'll be leaving you guys with this for now and will be back on after my workout.  Hopefully i get some comments on what people think!

100 Followers!

Quick little update, 100 followers!  Pretty excited my blog is picking up, still looking for avid followers and some more people interested in working out and body building.  If you know any blogs concerning body building post them here so i can follow them!

PS:

Don't forget to vote on my little poll about your favorite power lift!

Workout Program

So after alot of rearch online and magazines i finally came across this workout program that is a 6 day split and is designed for mass building, something a bodybuilder would want.  These workouts will be long so i think i will alternate which ones i do each day, taking out a couple here and there and switching them in on the next day so i dont stay in the gym for hours.  But This is it, I will be posting up my results and progress of what i lifted choosing one day each week to post up once i start actually lifting.  So keep posted on my blog, follow me, and see where this goes!  Also will give advice and take any when offered!

Monday/Wednesday/Friday

Chest
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each

Back
Pull-ups: 4 sets of 10 reps minimum
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps

Thighs
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each

Calves
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps

Tuesday/Thursday/Saturday

Shoulders
Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up
Lateral raises: 4 sets of 8 reps each
Bent-over dumbbell laterals: 4 sets of 8 reps each
Dumbbell shrugs: 3 sets of 10 reps each

Upper arms
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each

Forearms
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each

Calves
Seated calf raises: 4 sets of 10 reps each

Abdominals
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps

Fitness Profile

So in about a week i will actually be able to begin lifting and regularly exercising because I should be completely healed from my surgery and will be good to go!  But before I start to show results I think I need to show where I  currently am first.  The picture up above is from when I was a senior in high school, now I'm a freshman in college, but still basically the same size and shape, slacked off alot this year and know what needs to be done to improve.

This picture was just taken (1:40 pm 5/19/2011):

(Lost a bit of definition from 2 weeks of no eating, and then a week and a half of sitting on my ass and eating nothing but junk because i missed it so much)

Stats:

Height - 6'1"

Weight - 195 lbs

Age - 19

Favorite lift - Bench press

Bench - 275

Squat - 350

Power clean - 205

Dead lift - 350 

Some general fitness:

100 meter dash - 11.6 seconds

40 yard dash - 4.62

1 mile run - 5:52

I am still searching around for a good workout program, mostly looking through magazines and bodybuidling.com forums to see which routines are best suited for me.  I'm planning on putting together different programs to make on specialized for me, my goals of gaining large mass and power, and also one that would be beneficial to those who are following me to see if they can use the same routine and get results as well.  Post up some of your guys' stats so i can see where I compare!