Something I thought I'd share, found it pretty helpful

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    Aug 07, 2009 10:54 PM GMT
    Give yourself a break. You can’t follow everything here, all the time. Well you could, but you’d go insane. And in the process you’d drive everyone around crazy and alienate them with startling efficiency. And having a killer body is no fun when everyone hates you.

    So use this as a guide to build better habits and consistently make better choices. And every now then give yourself a cheat day. Your body will love you for it.

    Ok…so here’s the basic daily outline for building the body of death:

    1) As soon as you wake up, run. Go to sleep in your running shorts, and have your shoes, socks and shirt right by the bed. The moment you’re conscious get dressed and bolt out the door. Run for at least 25 minutes and no more than 40 minutes. (This is mostly for Ed, who wants abs. Matthew, you should also run, but keep it on the shorter side, 20-25 minutes, and you should be more intense/faster paced--interval sprints work best when trying to build mass).

    2) Eat breakfast as soon as you get back from your run. Breakfast needs to be high-calorie, high protein affair, and consider splitting it into 2 meals. Personally I do a 4-egg white cheese omelette, 2 sausage links, 2 bacon strips, and 1 slice of high fiber bread, at first, then about an hour later I’ll follow up with yogurt and fruit, maybe some milk, or maybe a protein shake. You want to consume half your daily calories before 11am. It’s virtually impossible to over-eat for breakfast, and this meal sets the stage for your body--it’s basically like telling your body that it will be burning LOTS of calories today, and your metabolism will ratchet up accordingly.

    3) After breakfast, eat every 2-3 hours. You want to ingest between 200-500 calories at each sitting, keeping an eye on the carbs and the sugars. Your carbs should be complex and fibrous. Possibilities: 1 oz of nuts, 1 cup of yogurt, 9 oz of chili, a can of tuna, 2 tablespoons peanut butter, 4oz of lean protein, 3 oz of brown rice. Mix and match so the calorie count stays under 500. AVOID white rice, potatoes, carrots, white and/or sweet breads.

    4) Workout in the afternoon/early evening. No earlier than 3pm and no later than 7pm. Starts with weights using the principles we’ve discussed--proper form, pyramid sets, supersets, push-pull exercise combinations, etc. Then after that do 30 minutess of light cardio. Running is ok, but if you do just a light jog. Personally my favorite is walking on the treadmill, with the incline set to max (typically 15% grade), and the speed at 3.5 mph. But you could easily do the elliptical trainer or bike as well. The main objective is to keep your heart rate at about 125 bpm, no more than 135 bpm and no lower than 120.

    5) Give your body protein IMMEDIATELY after the evening workout. Don’t wait to get home. You need at least 30g of protein within 20 minutes of completing the workout. You can do protein shakes (probably most convenient) but just make sure you ingest it slowly if it has more than 35g of protein (sip it, and consumer over the course of 40 minutes to an hour.) Consider taking a couple swigs of your protein shake between the weights and cardio portion of your workout.

    6) REST. If you can get 8 hours a night, fantastic. Your body WILL NOT GROW on less than 6 hours of rest. Naps are ok, but nothing replaces 8 hours of continuous night rest.

    7) Floss. Your body is constantly fighting infection and this is a drain on resources which you’ll need for recovery and muscle building. One of the biggest battlegrounds is your mouth, which is effectively a gaping sore when it comes to pathogens and infectious agents. Flossing relieves your body of a big job. It will also make girls want to kiss you (if you’re into that sort of thing).

    icon_cool.gif Protein equivalencies-- each ounce of chicken has 8 grams of protein. Lean beef about 7g per ounce. Fish is about 6g per ounce and soy (tofu) about 2 grams per ounce. Make sure you get regular doses throughout the day--don’t go more than 4 hours without some protein, and try to take in about 25-30 grams per sitting. Remember that your body can only process about 30 grams per hour, so anything more than that is wasted (and will create some of the nastiest farts you’ve ever smelled).

    9) Water--At least a gallon a day. The chemical process necessary to synthesize muscle from protein are very dirty and expensive from a physiological perspective. Your body will need plenty of water to flush out by products. Adequate water will also keep your GI tract healthy and promotes regularity. Your urine should be clear at all times with the exception of first thing in the morning.

    10) Regularity--High Protein diets can be very hard on the digestive tract, and can make bowel movements less frequent and more challenging. Make sure you get plenty of water, an
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    Aug 07, 2009 10:55 PM GMT
    11) Fat--DO NOT FEAR FAT!!! Understand the distinction between dietary fat and body fat. Dietary Fat is what you put in your mouth, and is a necessary nutrient necessary for good skin, hair and nails, among other things. It is also an excellent source of energy, which is fairly ready to use by your body. Dietary fat is also passed through your body with high efficiency, unlike carbs, which end up getting up stored (and converted into body fat). Body fat doesn’t enter your body as fat (typically). Instead, your body has created most of your body fat--it entered your body as carbs (and mostly sugar), was converted through a few simple chemical processes.

    12) Late night meals--Anything after 11pm is virtually guaranteed to be turned into fat. You can negate a week’s worth of work with one late night binge. If you have to have something, make it lean protein, or milk/yogurt. A little fruit is the next best alternative, or a few nuts.

    13) Sweets--The single biggest obstacle to getting the body that you want. Processed sugars are particularly sinister--candy, gummi bears, root beer. Beware of the hidden sweets. Certain veggies are really sinister--corn, carrots and beets. The sugars in these veggies are very simple and get converted to fat quickly.

    14) Fruit--All are good, but some are definitely much better than others. In general, the sweeter and juicier a fruit is, the less desirable it is. Apples and oranges are on one end of the scale, bananas and melons on the other. Pineapples are a notable exception because they are an excellent source of fiber.

    15) Weight training--

    Day 1: Chest/Back/Tris

    3x Dumbell Bench Press

    3x Lat pull down/wide grip pulls ups

    3x Dips

    3x Dumbell shoulder press/military press

    3x Machine Bicep Curl/EZ Bar bicep curl/dumbell curls

    3x Machine Pec Dec/Incline Dumbell Press

    3x Seated Cable Rows

    Cardio at the end--max incline walk on treadmill at 3.5 mph for 30 minutes with an optional 5 minute cool down. Protein at the end or throughout.

    Day 2: Legs

    3x Leg Press/Squats--don’t do squats until I show you how to do squats.

    3x Lying Back Extensions/Deadlifts--don’t do deadlifts until show you how to do deadlifts

    3x Seated Leg Extensions

    3x Seated Leg Curls

    3x Standing Glute Pushback

    3x Standing Calf Raises/Donkey Calf Raises

    Cardio at the end--max incline walk on treadmill at 3.5 mph for 30 minutes with an optional 5 minute cool down. Protein at the end or throughout.

    Day 3: Light Cardio/Free day. Run a little or bike a little or rollerblade a little, or do yoga or an abs class, etc. Nothing too strenuous or too long. Just enough to get your heart rate up to about 130 or so and break a light sweat. Focus on rest, stretching and MAINTAINING THE DIET--eating every 2-3 hours, easy on the carbs, heavy on the protein, big breakfast, no late snacking, no junk food, etc.

    15a) body weight exercises such as dips and pull ups and push up and sit ups should be done to failure.

    16) Mass vs. Ripped--These are two competing interests. It’s really not possible to sustainably build muscle AND get ripped at the same time. For mass, you should limit the cardio to no more than 50 minutes a day, and you need to consume at least 10% additional calories. For example, if you need 2000 calories a day for maintenance, you’ll need at least 2200 to gain muscle.

    17) Supplements--vitamins--get a good multivite, and that’s really all you need. At this stage of the game you really don’t need any supplements, you can and should get everything you need from whole foods. Not only are supplements expensive but they can definitely be a racket.

    1icon_cool.gif Food scale--get yourself one of these so you can control portions, particularly for nuts and snackies. But even handy for protein such as meat, pork and fish. Just to make sure you’re getting the right quantities.

    19) Nuts/Peanut butter--Nuts are God’s gift. An ounce of just about nut contains 150-200 calories of mostly good fats which are a terrific source of energy, provide a high degree satiety and are easy to carry around with you. Peanut butter is what I call energy paste. For a quick blast take 2 tablespoons of peanut butter straight. Make sure what you’re getting is peanut butter--on the ingredient label it should say one thing: peanuts. If the first ingredient is sugar and the second is partially hydrogenated vegetable oil, that’s not peanut butter, it’s chemistry.

    20) Scheduling--Don’t stay up too late, midnight max. Don’t sleep too late 9am max. Your body’s circadian rhythms get thrown off by altering the schedule too much and put the body in a lethargic/fat storing state.

    21) Workout I’ll set you guys up with accounts so you can track your workouts. Even if you don’t have a smart phone you can take your workout book to the gym and transcribe your results on the web later.

    22) Accountability partners--working out is easier with a friend or buddy. Especially ones who are similar to your skill level and share the same goals. A slight sense of competition is helpful too (but down sacrifice form just so you can throw up another 10 lbs). Keep each other motivated and inspired, and make your fitness a team effort. Make sure there are consequences to underperforming--and DON’T FLAKE on each other. Nobody likes flakes.

    23) Progress Reports--BF testing, body measurements, before/after pics. Keep a record of these. Week by week or every 2 weeks is good.

    24) Positive thinking/positive reinforcement/eyes on the goal. There are only 50 days until Senior Year. What motivates you? How do you want people to react? Do whatever works--whether it’s thinking about the reaction when you get back to school and nobody recognizes you, or the first time you take your shirt off in gym class or the tank top you’re gonna wear. Whatever. Keep your eyes on it and surround yourself with inspirational images and messages.

    25) fantastic resource for nutrition data on all foods, raw, cooked, processed, convenience, even fast food and restaurant foods.

    26) Honey--carbs yes, and sweet. But a much, much better alternative to table sugar, and definitely better than aspartame (Equal or NutraSweet--the blue packets) or saccharine (Sweet ‘n’ low--the pink packet). Honey has a much lower glycemic index than table sugar, which means your body can absorb it in a slower, controlled fashion. This means no sugar spike or sugar rush--and also, no crash afterwards. It’s a much more sustainable form of energy. A tablespoon is just 64 calories, and contains a host of vitamins and minerals and even a little protein (although not complete protein). For a touch of sweetness honey can’t be beat. Pair with yogurt, use a little in your smoothies, dissolve some in some hot water with a little lemon for a nice refresher. Just don’t eat it late at night--remember these are still carbs, so they’re best consumed early in the day so your body burns them throughout the day.

    27) Nitric Oxide/N.O. XPLODE--Nitric oxide is a signaling molecule, which means it is a chemical trigger which spurs cells into action. The main function we’re interested in are its vasodilatory properties--simply stated, it makes your veins bigger. The THEORY (and it is just a THEORY) is that bigger veins can carry more blood (and therefore more oxygen) to muscles. Bigger veins can also carry more waste (lactic acid) away from muscles. And muscles that get more oxygen and efficiently dissipate lactic acid can do more work, and can therefore get bigger and stronger faster. Again, this is still just THEORY. The most popular version of Nitric Oxide on the market today is called N.O. XPLODE. F
  • Posted by a hidden member.
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    Aug 08, 2009 5:06 AM GMT
    Thanks for sharing. Some good advice in there.
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    Aug 08, 2009 12:18 PM GMT
    This is for weight loss. icon_sad.gif But still a lot of good points. Thanks.
  • creature

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    Aug 09, 2009 5:31 PM GMT
    Thank you, MsclDrew. I looking forward to the tips on the squats and deadlifts.

    But I do have a question regarding potatoes. Is there a reason I shouldn't have them? I was planning to add them to my diet as part of lunch since they are a complex carb.
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    Aug 09, 2009 7:07 PM GMT
    I can't claim credit a gym buddy forwarded it to me

    I personally am not a potato person, but I think they are basically pure starch and broken and absorbed very fast
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    Aug 09, 2009 7:22 PM GMT
    creature saidThank you, MsclDrew. I looking forward to the tips on the squats and deadlifts.

    But I do have a question regarding potatoes. Is there a reason I shouldn't have them? I was planning to add them to my diet as part of lunch since they are a complex carb.

    White potatoes are converted to glucose very quickly. Sweet potatoes are not. If you want to add potatoes to your lunch, sweet is the way to go. White potatoes would be a great post-workout food though.
  • creature

    Posts: 5197

    Aug 09, 2009 8:18 PM GMT
    I see. Thanks MsclDrew and MunchingZombie for answering my question. I'll add Sweet Potato to my grocery list.