OT. Health Nuts/Workout thread

**The Excellector** · 12-07-2016, 07:57 PM

Originally Posted by Jsmoove

That is why I say it's personal journey everyone goal is different what work for some won't work for others you have to find what works and it takes a lot of trial and error but diet, watching what you eat and eating right goes a looooonngg ways to making your gym life easier. Creating the body you want is 70% eating and 30% working. Think of the gym as the polish to your body and eating right is the main course.

I can count how many guys had to take a glob of supplements and go crazy in the gym to look the way that I looked before my incident back in February (Haven't been able to really workout since), to look the way I looked while I didn't have to work nearly as hard in the gym. My diet was just better. Far more efficient.

**Jsmoove** · 12-07-2016, 08:01 PM

Like right now as we speak I'm back in the gym doing my 2nd round of cardio I almost didn't come back here either but if you want to achieve your goal you gotta tell yourself FUCK YOUR COMFORT ZONE!

**Jsmoove** · 12-07-2016, 08:02 PM

Originally Posted by The Excellector

I can count how many guys had to take a glob of supplements and go crazy in the gym to look the way that I looked before my incident back in February (Haven't been able to really workout since), to look the way I looked while I didn't have to work nearly as hard in the gym. My diet was just better. Far more efficient.

Exactly the eating right part is thee hardest part

**Jsmoove** · 12-07-2016, 08:05 PM

Btw dafuq is crossfit??

**GreatWhiteNorthRaven** · 12-07-2016, 08:08 PM

Originally Posted by The Excellector

I can count how many guys had to take a glob of supplements and go crazy in the gym to look the way that I looked before my incident back in February (Haven't been able to really workout since), to look the way I looked while I didn't have to work nearly as hard in the gym. My diet was just better. Far more efficient.

:word

I only use natural protein powder. That's it.

**nickh0801** · 12-07-2016, 08:10 PM

Originally Posted by Jsmoove

Btw dafuq is crossfit??

American Ninja Warrior for the regular guy?

**Jsmoove** · 12-07-2016, 08:11 PM

Originally Posted by nickh0801

American Ninja Warrior for the regular guy?

As a man who lifts heavy shit and grunts I know nothing of this crossfit

**camdenyard** · 12-07-2016, 08:13 PM

At 6'1 and 240 I felt fat and had no energy. Walking up the stairs at M&T was a chore.

Changed for the most part my diet (it's a lifelong program)...always oatmeal and banana for breakfast, salads and fruit for lunch and a sensible dinner low in heavy carbs. No sodas, almost no bread, processed sugar bye-bye. Lots of fruit and vegetables and oh, fats are OK. Nuts, butter, etc. I'm a big believer in cholesterol not being a villain, but sugar spikes due to processed sugars are a killer to your heart and arteries.

Also did cardio 7 days a week for a year. Started with a NordicTrak ski machine, got about 40 pounds off and switched to treadmill as that was needed to maintain a higher heart rate. Now I work out 4 days/week, with cardio runs of 30-45 minutes at 6.5mph, and throw in a heavy interval 5K run and a mile speed test once per week. Add pushups and situps and light dumbbell work. So I'm maintaining 193 pounds and feel good.

**Jsmoove** · 12-07-2016, 08:14 PM

One key thing we all know is that you can't train genetics.. some guys just have that natural physique they workout for 3 mos and they are ripped as shit. So always be comfortable in your own skin.

**Jsmoove** · 12-07-2016, 08:15 PM

Like Bc 60yrs old with abs smh damn genetics... smh I got all the Chinese genetics fml

**GreatWhiteNorthRaven** · 12-07-2016, 08:16 PM

I've gotten into a consistent 5 day workout, so I thought I'd throw it out. I'd love to hear from you guys on feedback, anythign maybe I'm missing or share your own.

Monday:Quads, calves and core
Long ass stretch with some auxillary hip workouts to open up my hip flexors
Back Squats: 5x5
Calf raises (Weighted on a smith machine): 5x25
Leg Press (Mostly to do burners): 3x15 with a couple plates

Core workouts; Differnet everyday, do a lot of HIIT stuff with this (incorporate burpees, box jumps, etc.)

The key for Monday is squats, I do 2-3 warm up sets and then go right into my 5x5.

Tuesday:Chest and Tri's
dumbbell Bench Press 5x5 (same approach as squats)
Skull crushers 10x3
Incline flies 10x3
Rope cable tri-pulldowns double set: 5 reps on a heavy weight followed by 10 on a lighter weight x 3
Incline bench 10x3 (dumbbells - about 20 pounds lighter than you use on the bench)
Close grip bench (with tris) 10x3
Last set: cable flies + push ups till failure x 3

Wednesday: Back and shoulders
Shrugs 5x5
Dumbbell rows 10, 8, 6, 10 pyramid
Close grip pull downs (lats) 10x3
Superset: side shoulder flies + upright row 10x3
Reverse group barbell row 5x5
Superset: front shoulder flies + sitting/leaning forward back rows 10 x 3
Superset: cable rows + wide grip pull downs 10 x3

Friday: Deadlifts + Biceps
Deads 5x5 (same approach as squats and bench)
bicep work, whatveer I feel like

On Thursdays and Saturdays I go and do a HIIT and finish with 30 minutes on the heavy bag. Sunday is for resting. I run on Tuesdays sometimes too if my legs aren't too sore.

It's been an effective strategy, but I'm gonna be switching to strictly 5x5 type workouts and going for a winter bulk up to build mass before cutting with hypertrophy lifts in the spring.

**Jsmoove** · 12-07-2016, 08:16 PM

Originally Posted by camdenyard

At 6'1 and 240 I felt fat and had no energy. Walking up the stairs at M&T was a chore.

Changed for the most part my diet (it's a lifelong program)...always oatmeal and banana for breakfast, salads and fruit for lunch and a sensible dinner low in heavy carbs. No sodas, almost no bread, processed sugar bye-bye. Lots of fruit and vegetables and oh, fats are OK. Nuts, butter, etc. I'm a big believer in cholesterol not being a villain, but sugar spikes due to processed sugars are a killer to your heart and arteries.

Also did cardio 7 days a week for a year. Started with a NordicTrak ski machine, got about 40 pounds off and switched to treadmill as that was needed to maintain a higher heart rate. Now I work out 4 days/week, with cardio runs of 30-45 minutes at 6.5mph, and throw in a heavy interval 5K run and a mile speed test once per week. Add pushups and situps and light dumbbell work. So I'm maintaining 193 pounds and feel good.

That cardio is where it's at man I just do the elliptical on a high level for 30mins a day I think that has helped a lot in terms of keeping my metabolism high. Paired with boxing on Saturdays.