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Old 07-30-2006, 01:59 PM   #811
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great post as always... @!!

i have been off my game also for the last while... still going 2-4 times a week but i have put on a couple pounds of fat since i havent been doing much cardio been eating some bad late meals

Just bought a new mountain bike... Havent road a bike in like 10 years !!

Now i ride my bike to the gym... about 10 min ride .. good warmup

and after i got for a ride in my area for 20-30 mins ... great alternative to boring cardio in the gym !!

i wanna see ALL my abs again !! lol
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Old 08-24-2006, 09:35 PM   #812
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So Superman87 has helped me greatly with a food plan and a workout schedule, I'm having a problem with the food and was wondering if ya'll could help.

I replaced the old food with the new:

Meal 1 - 4 eggs scrambled, oatmeal, piece of fruit, two slices of whole-wheat toast

Meal 2 - protien and carb shake, bagel, piece of fruit

Meal 3 - 6 oz chicken breast, rice, vegetables

Meal 4 (pre-workout) - protien shake

Meal 5 (immediate post-workout) - whey protien w

Meal 6 - 6 oz beef (burger or steak), baked potato, vegetable

Meal 7 (before bed)- 2 oz oatmeal, egg whites


I was wondering Is there anything I can replace oatmeal with because I absolutly hate oatmeal, any kind of cereal?

For Meal 3, Could I replace the chicken and rice with Mac n cheese and a can of Tuna? mac is 49g carbs and the tuna is 13g protein.

Also on meal 7, can I replace egg whites with something?

Thanks for your help.
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Old 08-25-2006, 01:42 AM   #813
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Hi Saix,

The meal plan is nicely balanced. But what are your goals, bulking, cutting, general health, maintenance, toning? Your meal plan changes significantly depending on what you're trying to achieve.

Justin
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Old 08-25-2006, 02:20 AM   #814
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Hey Justin, maybe you can help me out.....

I am 20 and in university right now, I am a couple more pounds then I want to be and should be. The kicker is that due to a heart condition I have to keep my heart rate down and weight training is out of the question as I can't lift anything over 15lbs. I should probably stay away from doing a lot of jogging as it will get my heart rate up there.

Lately I have tried walking quickly on an uphill slanted treadmill, but as I am not all that eduacated in this area it feels like I am just fighting an uphill battle making it harder to stick with it.

So what is the most effective cardio and possibly diet that would suit my situation. Currently I am about 6ft and 195lbs.
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Old 08-25-2006, 11:32 AM   #815
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Quote:
Originally Posted by Justin e36
Hi Saix,

The meal plan is nicely balanced. But what are your goals, bulking, cutting, general health, maintenance, toning? Your meal plan changes significantly depending on what you're trying to achieve.

Justin
Justin this is for bulking up, I weight 130lbs and I want to weight around 170 in a year, wish it could happen over night but this stuff takes hard work >.<
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Old 08-25-2006, 09:07 PM   #816
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Quote:
Originally Posted by saix
Justin this is for bulking up, I weight 130lbs and I want to weight around 170 in a year, wish it could happen over night but this stuff takes hard work >.<
i went from 150 to 185 in about a year... i must say it IS hard to do... but if you stick to eating like a horse, with drinking lotsa protein shakes and hitting gym it's doable... i know i did it -) now it's just smooth sailing with maintaining it, good luck

ps: eat lotsa peanut butter before you go to sleep too... I was literarly just swalloing 5-7 big spoons of p.butter, because it's hard to chew that much

Last edited by d12; 08-25-2006 at 09:10 PM.
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Old 08-25-2006, 10:48 PM   #817
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Quote:
Originally Posted by d12
i went from 150 to 185 in about a year... i must say it IS hard to do... but if you stick to eating like a horse, with drinking lotsa protein shakes and hitting gym it's doable... i know i did it -) now it's just smooth sailing with maintaining it, good luck

ps: eat lotsa peanut butter before you go to sleep too... I was literarly just swalloing 5-7 big spoons of p.butter, because it's hard to chew that much
why is it so easy for some people to get fat and so hard for others...

Superman87 told me to eat peanutbutter too, I ate some with my oatmeal in the morning and I almost threw up, I was full for the whole day and felt sick. Thats why I wish I could make a food schedule that is more of my type.
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Old 08-26-2006, 07:54 PM   #818
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Justin , what exercise would you suggest to lose my stomack. I ate too much smoked meat. Thanks bro
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Old 08-26-2006, 08:35 PM   #819
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Quote:
Originally Posted by lvan
Justin , what exercise would you suggest to lose my stomack. I ate too much smoked meat. Thanks bro
crunches?
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Old 08-27-2006, 12:40 PM   #820
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Quote:
Originally Posted by saix
why is it so easy for some people to get fat and so hard for others...

Superman87 told me to eat peanutbutter too, I ate some with my oatmeal in the morning and I almost threw up, I was full for the whole day and felt sick. Thats why I wish I could make a food schedule that is more of my type.
ahahhah damn....maybe try easing into it.....have bigger portions every few weeks.....eventually you'll be able to stomach it

and update:

i've been bulking recently and it turned into a DIRTY bulk early on and my bodyfat SKYROCKETED..6pack gone but i put on some weight and I was about 147 but not really cut(no belly but no 6pack ).....so anyway I started eating a lot cleaner(but subsequently let off on my protein intake) now i'm 140 and the same bodyfat!

Just wanted some advice as to how to keep bulking and maybe control my bodyfat...i dont' really want it getting any higher than it's at right now.....i'd probably estimate it to be 15-16 right now(maybe higher)

I was well on my way to being 150 for september.....but now i'm offtrack again

advice guys?
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Old 08-28-2006, 04:28 AM   #821
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Quote:
Originally Posted by saix
crunches?
Yeah, that's the one.
Thanks
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Old 08-30-2006, 12:50 AM   #822
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"Iron and the Soul"

I believe that the definition of definition is reinvention. To not be like you parents. To not be like your friends. To be yourself. Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes.

Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my adviser. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard.

Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing.

In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a ceratin amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.

Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

By Henry Rollins
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Old 08-30-2006, 01:25 AM   #823
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Great read. Is that written by henry rollins the punk rock musician? I tried looking up his bio just out of curiosity, but it didn't have this in his autobibliography
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Old 08-30-2006, 01:55 AM   #824
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Henry Rollins has two very different personas. One is obviously his music career. The other is he does a lot of spoken word and poetry as well. He's very well versed. I recommend checking out his spoken word citings when he's in town. He's very personable, hilarious, and thought provoking.

The above excerpt is one of my favorites of all time, it's from IRON Magazine, also published in Details Magazine. Figured some of you would enjoy the read, so I decided to share it with you guys.
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Old 08-31-2006, 03:27 AM   #825
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hello justin

may i start off by saying that i enjoy reading your column.


ok, im 26 years old, 6'2, 170 lbs (have been for the last 10 years)

my arms are pretty skinny and i have a gut, its small but noticeable..

what should i do first. try to lose the gut (weight loss) or try to bulk up my chest and arms (weight gain)?

i know that youll probably tell me that it's my own choice, but i was wondering what you would recommend.

thanks buddy
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