sosso

The reason many people eat every three hours or so is to speed up metabolism and also make sure they can eat enough food. Just think about it in practical terms, for the people who eat 4000-5000 calories a day to gain or maintain weight. It's considerably more difficult to eat three 1500 calorie meals than it is to eat six 750 calorie meals.

Very impressive.

I'm trying to think of the name of a powerlifter who recently cut a massive amount of fat because he started eating better & had to modify his training due to an injury. He ended up with this awesome physique & it showed just how much solid muscle these guys have underneath the fat. Anyone know who I'm talking about?

Thanks vege.

No great secret. Just lift heavy, slowly & steadily add weight to the bar, eat a lot, get some good rest.

Here's a few comparisons. Didn't really know how to pose when I started, and still don't really know how..

http://img.photobucket.com/albums/v52/essjayyell/PROGRESS4.jpg

http://img.photobucket.com/albums/v52/essjayyell/PROGRESS3.jpg

http://img.photobucket.com/albums/v52/essjayyell/progress2.jpg

http://img.photobucket.com/albums/v52/essjayyell/progress1.jpg

Hi, welcome!

I noticed you do a lot of dumbbell exercises. Does your gym have squat racks and barbells?

Thanks guys. Here's a few photos from today.

Body weight is 108 kg / 238 lbs

http://img.photobucket.com/albums/v52/essjayyell/Photo6-5.jpg

http://img.photobucket.com/albums/v52/essjayyell/Photo4-3.jpg

http://img.photobucket.com/albums/v52/essjayyell/Photo3-2.jpg

http://img.photobucket.com/albums/v52/essjayyell/Photo16.jpg

http://img.photobucket.com/albums/v52/essjayyell/Photo14-4.jpg

http://img.photobucket.com/albums/v52/essjayyell/Photo12.jpg

http://img.photobucket.com/albums/v52/essjayyell/Photo11-2.jpg

When Robert sent me some sample, customs took them for some reason.

I think joelk has had it sent to him though. Just depends which customs officers look at it I guess.

Nice tattoos. What does it say across your chest? I would guess "Stay True" but the second word doesn't quite look like "true."

Looking good, Jason. How are the legs looking? I think I remember you had pretty big legs?

Billy, pretty sure it says Stay Gold.

Hey and welcome. Which part of Ohio are you from? I've spent a bit of time over there.

Haha yeah I have been a bit slack over here lately. Still training as usual but I'm doing a push/pull/squat style split. I'm aiming for a new squat and maybe deadlift PR soon. That 100 kg push press in the video above was a PR!

Here's a few of my most recent sessions -

18/08

Power Cleans

2 x 5 x 60

3 x 3 x 80

2 x 3 x 90

Deadlift

5 x 60

4 x 100

3 x 130

3 x 150

9 x 180

20/08

Squat

2 x 5 x 60

4 x 100

3 x 130

2 x 150

4 x 170

3 x 180 - singles, all felt solid. I'll aim to do some singles with 190 next time.

10 x 100

22/08

Push Press

5 x 40

5 x 50

5 x 60

4 x 70

3 x 90

5 x 3 x 80

Seated Dumbbell Press - no back support

3 x 5 x 25's

Hey man, good to have you here. Looking forward to hearing how you do as a vegan.

LOL.. a quote from one of them - "... You'll notice that only one person posted their lifts (because they're all weak as shit)."

And now his PB lifts:

5x5 PRs: Squat 96 kgs (211 lbs)

Bench 66 kgs (145 lbs)

Military Press 43.5 kgs (96 lbs)

Deadlift PR 166 kgs (365 lbs)

Good one dude...

Another one from a few months ago that I never posted in here

http://img.photobucket.com/albums/v52/essjayyell/Photo9-2.jpg

http://img.photobucket.com/albums/v52/essjayyell/Photo4-2.jpg

Might get some in better light after training tomorrow..

An interview with Rob -

http://www.treehugger.uproar.org.au/rob-bigwood/

Yes they usually do train with weights as well as all the sprinting. Here's an example of a routine used by Tom Green, an American sprinter. He says he usually does 3 workouts a day:

1st Workout - 10:00 a.m... 20-45 minute active warm-up, max velocity sprint mechanics, plyometrics/bounding, and a cool-down of 10-15 minutes.

2nd Workout - 3:00 p.m... 20 minute warm up, main workout/general conditioning, 10-15 minute cool down.

3rd Workout - 5:00 p.m... Weights

Weights:

Monday:

Snatch - 3x6

Squat - 5x5

Straight legged dead lift - 3x5

1 leg alternating curls - 3x8

Seated calf raises - 3x8

Ab/Ad machine - 3x8

Tuesday:

Dumbbell bench press - 3x10

Dumbbell military press - 3x8

Pull downs - 3x8

Bicep curls - 3x8

Triceps extensions - 3x8

Forearm curls - 3x8

Thursday:

Power clean "pulls" - 3x6

Squat - 3x8

Power Shrugs - 2x6

Good mornings - 3x8

Ab/Ad machine - 3x8

Seated calf raises - 3x8

Friday:

Bench pull - 5x5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)

Dumbbell push press - 3x8

Dumbbell bench press - 3x8

Bicep curls - 3x8

Forearm curls - 3x8

http://www.bodybuilding.com/fun/tomgreen.htm

Yeah! Looking strong!

That sounds great. I will try that this week.

Good stuff. Looking forward to seeing the photos!

I'm a full time student, so I guess I have it pretty easy at the moment. I have clinical placement each semester and work from 7:00 am - 3:30 pm, so during those times I usually eat something on the way home, then go straight to the gym. Either that or I'll go and rest for a while, then go into the gym around 7:30 pm when it's starting to get a bit quieter. Other times, when I just have classes, I usually go in the mornings, around 10:30 am - 12:00 pm.

He probably does have a big ass from all the squats that he actually does, as opposed to the squats that he reads about in books.

Books are great as an introduction to weight training and Starting Strength is a particularly good one. Definitely worth the read. I think it would be safe to say that el_flaco is the strongest person who frequents this forum at the moment. He is strong because instead of just reading books about "correct training theory" and consulting experts on how to train, he actually gets out there and trains.

Diet looks ok, but you could bulk it up a bit. Maybe add something more substantial to the BLAT sandwich, like slices of tofu or tempeh. Maybe somewhere between 1:00 and 4:00 have another protein shake. Looks like you might need some more veggies too, so maybe add some steamed broccoli and carrots to your pasta.

As far as the routine goes, well if you feel that it's working and you're gaining weight and adding weight to the bar gradually, then that's cool. If not, then maybe you could simplify it a little. If working out 3 days a week suits you, you could try something like this -

Day 1. "Push"

1. An overhead press (push press / strict press / seated military..)

2. Close-grip bench press

3. A tricep exercise - pushdowns / extensions..

Day 2. "Pull"

1. Deadlifts

2. Barbell rows / Pull-ups

3. Barbell / dumbbell curls

Day 3. Squats

1. Back / front squats

2. Lunges

3. Calf raises.. if you want to

For a good balance between size and strength, 3-5 sets of 5-8 reps should work. As soon as it starts feeling too easy, add some weight. Pretty simple. If you do pull-ups, aim to get 12 reps and once you can do that, add some weight with a belt. With the triceps, curls and calf raises, 3 sets of 10-12 should do.

edit: never mind, didn't read properly.

I just ate some amazing lasagna that my flatmate cooked. She is so good to me.

I just finished a two week clinical placement and got some great feedback from my educator and other staff.

http://ihasahotdog.files.wordpress.com/2008/06/cute-puppy-pictures-joy.jpg?w=450