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Ask a Fitness Model

Discussion in 'Health & Body' started by Noir., Jan 16, 2009.

  1. Noir.

    Noir. Senior member

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    For the average person non-excessive drinking is completely fine. I think it was Frank Zane who advocated 1/2 a beer relatively soon after his workout. A few studies have shown that alcohol actually increases free testosterone by a statistically significant amount, though I honestly doubt if it's really going to make a noticeable difference for most folks.

    If you're getting ready for a shoot or want to look your best on the beach for a day or two, then obviously it isn't going to do much good by ingesting empty calories. Though I'll admit it can act as a sort of carb load where I've drank and woken up shredded and full looking the next morning. I'd never use it intentionally for an actual project though.

    The key is, as usual, moderation. If you're drinking heavily every day and still look good you're either my age or younger or very genetically gifted. In either case I think you could look better without it quite so often.

    Yeah, I always look pretty skinny (especially with clothes on) despite having an overweight BMI. I've always been envious of the guys with just slightly narrower shoulders than me; their shoulders always look so much more powerful and they all seem to have bigger arms. Their shirts fit better, too.

    At work, a couple dudes thought I weighed 125 lbs. Keep in mind they're fat and clueless, but still... it hurt.


    A small frame with large clavicles is a gift from the gods. I've known a handful of people like this and every one of them looked amazing once they had any reasonable amount of muscle, partially because it seems that people with small frames have blazing metabolisms and put on minimal fat in the process. Embrace it. Bastard. [​IMG]
     


  2. Noir.

    Noir. Senior member

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    I've gotten quite a few PMs from people who are at a reasonably high level of bodyfat and want to try the method 2. of carb cycling. I'd advise method 1. for most people who are carrying a significant amount of bodyfat (>25% for example) and if they like the idea of method 2. then start that once they get sub-15%. A good rule of thumb would be if you can see your top 2 or top 4 abdominals when flexed, you're lean enough for method 2. I'm not saying it wouldn't work, but it's definitely slower which may lead to disappointment. It's designed to let you hopefully build a little muscle while losing fat, or build some muscle while minimizing fat gain.

    EDIT:

    Tip to get rid of a sweet tooth. I just told someone in a PM about making small sacrafices for a better body. Right now I have a craving for soft peanut butter cookies full of butter and hot out of the oven. Here's what I had instead:

    [​IMG]

    A couple tablespoons of natural peanut butter and a dollop or two of cool whip LITE or free or whatever it is. The whip cream does have a gram or so of corn syrup/HFCS which drove me nuts and I almost didn't buy it because of it, but if it saves me from going out and binging on junk food, it's well worth it. The amount of hfcs is almost negligable anyway, but my OCD kicked in when I saw it. [​IMG]

    I mention this because nighttime munchies are a huge issue for myself and seem to be for a lot of people. sugar free jell-o is a nice treat, and I was big on instant sugar free pudding, a scoop of protein powder, and HOOD calorie countdown when I could still find the stuff. I think my soul died a little bit when my grocery store stopped carrying it...
     


  3. blackjack

    blackjack Senior member

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    Get a bench from wal-mart or wherever (adjustable is best, but whatever works) or make one. If that isn't an option I guess you could do it from the floor. Troll craigslist or the classifieds for a pull up bar or, again, go to home depot or lowes and build one yourself.

    You can do a modified version of the big 6.

    With a bench:
    DB bench press (can superset with push ups)
    Bulgarian split squats/lunges/pile squats
    bench dips
    seated or standing DB overhead press
    straight leg deadlifts with DBs
    DB rows

    Without a bench:
    floor presses superset with push ups
    lunges/pile squats
    standing overhead press
    SLDL
    DB rows (find something to grab on to to keep your balance and back straight if you can't put your leg on a bench)
    bench dips (you can use chairs if you have to)

    substitute the rows for pullups if you have a bar you can use. (yes they work different portions of the back, but I think you get more "bang for your buck" with pullups.) Use a chair if you can't do them all unassisted.

    The order doesn't matter too much but I think they're setup alright the way they are listed. Just don't do say a bench press followed by overhead presses followed by dips if you're doing a circuit style routine. 3 circuits of 10-12 reps each, minimal rest between sets, 3-4 days per week. Drink a cup of unsweetened green tea (and a few bcaa's if you have them. if not no big deal) and jump rope/core work and stability ball work on the other days on an empty stomach. Throw in some push ups or core work throughout the day when you're watching t.v. or whatever.

    edit: whoops I forgot. Go ahead and eat something if you're doing weights. The only time I really recommend fruit is pre workout. Fructose in high doses rapes your physique, but if you're going to exercise 1-2 pieces will restore liver glycogen and basically "preps" your body to use glycogen as fuel to power your muscles. In this way you'll have more energy and will be stronger during the workout. 1-2 pieces of fruit + a handful of pecans, walnuts, or almonds should work fine as a little preworkout snack.

    After each workout have a shake with 20-30g protein (some sort of whey would be ideal {hydrosolate, isolate, concentrate in decreasing order of preference and cost, and increasing order of taste}, 20-40g of carbohydrates, and as little fats as possible (fats slow digestion. great at night, not great post workout)). Chocolate Milk is an alright substitute, but far from ideal. Lactose wreaks havoc on both my skin and how "hard" I look.

    Don't eat sweets or starchy carbs after 5 or 6 pm unless you've been active. By this I mean if you have an evening workout, go ahead and have the shake. If you've been watching television, don't eat the f*cking cupcake.

    Honestly though, a membership to a real gym with all the equipment you need would be a worthy investment. If you've never worked out before, beginner gains are amazing. Personally I put on 40 pounds in 4 months and went from 12% to 8% bodyfat based on a 7 point body fat test with calipers. Once your body adjusts to the new lifestyle, your body changes much more slowly. Diet, Diet Diet matters. A workout is 20m-1hr a day a few days a week. diet is 24/7/365 and therefore significantly more difficult.

    Finally, throw out your scale. The weight really doesn't mean anything. If you're going for an aesthetically pleasing look and don't need to make weight classes, then what does it matter? Take a photo of yourself today and compare it after you've been working out and eating properly for a month, two months, three months, etc.

    track your food. fitday.com is an alright source, though I had better luck when I took a journal with me to track my diet and workouts/weights. The first two weeks suck balls, but it gets easier after that.


    Thanks for this!

    I was looking for examples on form & technique and found this (Javorek DB Complex 1). Any of the advice in the video make sense to you?
     


  4. thekunk07

    thekunk07 Senior member

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    pb is a life saver when i have a hankering for something dessert-like.


    I've gotten quite a few PMs from people who are at a reasonably high level of bodyfat and want to try the method 2. of carb cycling. I'd advise method 1. for most people who are carrying a significant amount of bodyfat (>25% for example) and if they like the idea of method 2. then start that once they get sub-15%. A good rule of thumb would be if you can see your top 2 or top 4 abdominals when flexed, you're lean enough for method 2. I'm not saying it wouldn't work, but it's definitely slower which may lead to disappointment. It's designed to let you hopefully build a little muscle while losing fat, or build some muscle while minimizing fat gain.

    EDIT:

    Tip to get rid of a sweet tooth. I just told someone in a PM about making small sacrafices for a better body. Right now I have a craving for soft peanut butter cookies full of butter and hot out of the oven. Here's what I had instead:

    [​IMG]

    A couple tablespoons of natural peanut butter and a dollop or two of cool whip LITE or free or whatever it is. The whip cream does have a gram or so of corn syrup/HFCS which drove me nuts and I almost didn't buy it because of it, but if it saves me from going out and binging on junk food, it's well worth it. The amount of hfcs is almost negligable anyway, but my OCD kicked in when I saw it. [​IMG]

    I mention this because nighttime munchies are a huge issue for myself and seem to be for a lot of people. sugar free jell-o is a nice treat, and I was big on instant sugar free pudding, a scoop of protein powder, and HOOD calorie countdown when I could still find the stuff. I think my soul died a little bit when my grocery store stopped carrying it...
     


  5. Noir.

    Noir. Senior member

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    Thanks for this!

    I was looking for examples on form & technique and found this (Javorek DB Complex 1). Any of the advice in the video make sense to you?


    I can't really understand him (on SKYPE and turned volume down so I don't get residuals through the speakers), but both form and technique looked pretty bad to me.


    I didn't like how he bounced. Back was rounded in exercise where it shouldn't have been (specifically "bent over rows". I put them in parentheses because I'm not entirely sure what he was doing). Form on push presses looked... I'm impressed his arms twist in that position.

    Exercise selection was okay I guess, but I don't know if that's what I'd start with. push-presses/snatches/clean and jerk, etc. are great but I prefer the big 6 as a base. Upright rows put a lot of stress on my rotater cuffs and generally doesn't feel comfortable.

    I'm not a huge fan of oly lifting but I'll admit it's great for strength and power / explosive movements, so take that bias into consideration. I'm not very good at the exercises and that probably has a lot to do with it [​IMG] I have done push-presses in tabata-style and that was some tough shit...

    pb is a life saver when i have a hankering for something dessert-like.

    it absolutely is, but I get sick of it always sticking into my mouth and making me thirsty as hell. The cool whip adds a bit of sweetness and breaks up the monotony a little bit.
     


  6. thekunk07

    thekunk07 Senior member

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    ^tecnique has always been my issue with olympic lifts too. i can't overhead squat 135 but i free squat 560. same with clean and press. have a hard time with more than 225 but mil press 365. lower back being shot is prolly a good part of it.
     


  7. thekunk07

    thekunk07 Senior member

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    sometimes, i make a free-standing pb & j sans bread with pb and smushed up berries.



    it absolutely is, but I get sick of it always sticking into my mouth and making me thirsty as hell. The cool whip adds a bit of sweetness and breaks up the monotony a little bit.[/quote]
     


  8. James Bond

    James Bond Senior member

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    My favorite sweet-craving killer is Greek yogurt, blueberries, and walnuts.
     


  9. Hard2Fit

    Hard2Fit Senior member

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    Greek yoghurt is the bomb.
    Just discovered it.
     


  10. ken

    ken Banned by Request

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    pb is a life saver when i have a hankering for something dessert-like.

    Agree. Maybe it's the texture or something. It always satisfies late-night dessert cravings.
     


  11. Eason

    Eason Bicurious Racist

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    hmmm... You can be a fitness model at that size? Can you get me a job?

    What's all this mumbo jumbo? All I needed to get there are squats and eggs.




    Eason, when I first started reading your posts, I really didn't like you. But I found out that you're the most pragmatic exercise folk in this forum, and I've come to terms with my deep and longing love for you.


    Th...anks? [​IMG]
     


  12. awei

    awei Active Member

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    Where do you incorporate a core/ab workout? Do you do these every time you lift?
     


  13. Noir.

    Noir. Senior member

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    I don't do any these days actually, but I'm going to start again soon. After I could exercise post-injury I did core related work every time I went to the gym as well as whenever I had a few extra minutes at home. I don't really have an excuse, I should have been doing it all along, though there is significantly more to core training than direct abdominal work.

    I do keep my core tight whenever I perform any kind of lift. I don't advocate not doing any core work, though it does make me a bit of a hypocrite. One of these days I'll get around to purchasing another swiss ball and I'll do some core while I watch televison.

    There's a lot of leeway with this, but I did them at the end of each session and used relatively high repetitions. Little to no weight with the exception of hyperextensions -- I needed the weight to pull my torso down and stretch out my lower back and hamstring. I can't do crunches with any significant weight because it feels like hell on my back, and I try to avoid that at all costs.
     


  14. James Bond

    James Bond Senior member

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    If you're doing the big lifts (deads and squats, especially), you shouldn't need much in the way of direct ab work.
     


  15. why

    why Senior member

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    If you're doing the big lifts (deads and squats, especially), you shouldn't need much in the way of direct ab work.

    And really any excess ab work is usually pointless.
     


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