SparkPeople Xtreme Fitness and Bodybuilding Team Messageboard Dedicated to those few that want to take their fitness & body building a step farther to achieve an ultimate/ripped physique. This is not for those that simply want to lose a few pounds! SparkPeople Xtreme Fitness and Bodybuilding Team Messageboard cut cycle help please?? Hi! <BR> <BR> I had been training with an awesome coach for 6 months, but had to stop for financial reasons. We did a bulk cycle, and had been cutting. For the bulk I was up to 2700 calories at one point, and still gaining very very slowly. When we stopped working together, my cut had brought me down to 1300 calories and I had stalled in weightloss. I had been at 1300 calories for about 2.5 months. My highest weight was 123 and lowest was 117.2. Right now it's stalled at 118.4. Our plan was ... Sun, 21 Sep 2014 13:16:52 EST An old man told me to eat sh*t... ( Frozen and prepared foods ) <BR> <BR> I refused !!!... Because... <BR> <BR> ( Live fresh foods and home-cooking ) <BR> <BR> ((( Is the best thang* !!! ))) <BR> <BR> Our ''industrialized societies''... <BR> <BR> Are characterized by an abundant and palatable ''acceptable'' food supply. <BR> <BR> And a decrease in physical activity at home, at my work and in transportation... <BR> <BR> Is the result of our / my modern technology... I'm always in front of the, compute' :( <BR> <BR> The... Sat, 23 Mar 2013 15:58:00 EST Supporting my wife and doing some good for myself Hi everyone, <BR> <BR> I just wanted to intorduce myself and thank everyone who has already welcomed me to this site. My main objective for starting with Spark People is that my wife has just enrolled in Weight Watchers and I can support her in tracking her points as I am tracking my calories. Even the short time I have been on here has produced noticable motivation in my wife. <BR> I also joined because I finally got sick of not having a "beach body" even though I am a Marine and... Thu, 12 Jul 2012 13:01:19 EST Team leader Where is the team leader I'm trying to get thru to become the new team leader if you're with me let me know. If the team leader is out there let me know.... Mon, 14 May 2012 15:48:34 EST leader where is the leader of this team.I see all the old posts. Sat, 28 Apr 2012 20:26:56 EST Barefoot Squats? Does anyone here squat barefoot? If so, what do you feel are the advantages? This is something that sounds extreme to me, but I'm wondering if there is any merit to it. Sat, 14 Jan 2012 20:43:05 EST Workouts for Top of the Bicep Maybe this is a weird question, but it's one that I can't seem to find an answer for. Every time I work my biceps, I feel as though the exercises are concentrating on the lower part of my bicep, near my elbow. I've tried a variety of exercises, but I can't find just the right one that concentrates on the upper/inner part of the bicep. Do you guys have any suggestions? Or am I grasping at wind here? Sat, 14 Jan 2012 09:26:09 EST New and Excited! Hello all! My name is Lauren, and I am 21 years old. I've been weightlifting for a little over a year, but I'm ready to take it to the next level. I'm 4'11", and currently 101lbs. My goal is to reach 110 by April of 2012, so I can give blood! <BR> <BR> Any support, tips, or words of motivation are greatly appreciated! I plan to do some blogging and such to chart my progress, so friend me if you want! Wed, 28 Dec 2011 11:43:57 EST The importance to proper rest... Getting the proper rest every day is just as important as your nutrition and training... <BR> If you are struggling recovering from your workouts have you looked at how you sleep patterns are? Tue, 6 Dec 2011 17:29:37 EST Scripted workout plans or Something different? What have you had the most success with. Scripted workout agendas or what ever you are feeling for that day? I have tried both. What are some of your experiences with them and what have you had better results with? Wed, 30 Nov 2011 13:15:50 EST Co-Team Leader Wanted The name of the topic pretty much says it all. The first thing I want to say is that this really doesn't take a lot of time. If you start a subject, people pretty much run with it. Having said that, I'm running out of ideas and could use another active leader on here to help revive things. Would anyone be willing to jump in? Two minds always work better than one. Sun, 18 Sep 2011 09:52:29 EST Strongwoman Competition On saturday I won the title of UKs strongest woman! It is so amazing, I am over the moon. <BR> <BR> I have posted some video blogs if anyone is interested <em>209</em> Mon, 5 Sep 2011 07:19:23 EST New personal best... I just maxed out on my bench press tonight!!!! 430 pounds in good form!!! This is the most weight I have ever benched!!!! Man im stoked tonight!!! <BR> Mon, 29 Aug 2011 18:28:32 EST Stuck In a Rut With Muscle Mass So I've been mainly trying to put on weight and as much muscle mass as I can. I try to consume 2,200 to 2,500 calories a day. 45% carbs, 30% protein, 25% fat. I also use creatine monohydrate from GNC. I do home workouts because I don't have the money to have a membership to the gym. The problem is that I am stuck at 112 pounds. I can't seem to break 112. My lean muscle mass also tends to fluctuate to much. I've gone from 82% to 85% to 87% to 83% to 85% back to 83%, for the past six weeks. Is ... Sun, 28 Aug 2011 15:22:12 EST Is Reducing Post-Exercise Lactic Acid- Good Thing? This is coming purely from my own mind and I could be waaaay out in left field, here but I there is something I have been wondering about and I would love some input/feedback/a good swift kick in the butt if I am out in left field, on it: <BR> <BR> I have read about supps that are supposed to reduce post-exercise soreness, and I could swear that since taking 5mg of BCAA's after working out my soreness is reduced greatly. I also just read that one of the benefits of Citrimax is that it can h... Sat, 20 Aug 2011 11:58:14 EST What is the Purposes of BCAA's? I know BCAA's are good for me, and I could swear since taking 5g of them in my protein shake after workouts that I am less sore, but after doing a little research I am not absolutely certain of all of the benefits. I've Googled it, but I get a bunch of really confusing stuff about all of the types of amino acids and how they function in the body and the return of one dumaflunky for another thingamajig and I'm left going "Huh?". <BR> <BR> Can someone more knowledgeable than me in this subjec... Sat, 20 Aug 2011 11:45:14 EST Fat burners like Lipo6? Are there any benefits to taking fat burners or so called fat burners like Lipo6 for a example? <BR> I been busting my butt since January and getting great results but i am still having trouble getting rid of some body fat in a few areas! I know the body will take it off and there is no such thing as spot reducing. But will taking a additional supplement help speed up the removal of body fat? I'm working out 5-6 days a week, weights and cardio. I'm wondering if its worth the extra money and i... Fri, 19 Aug 2011 15:57:53 EST 2 questions. Creatiean and Shoulders catching? I have 2 questions? <BR> The first is has any one had a problem with creatine causing you to retain a lot of water? <BR> I got back on my creatine last week and i have gained 6 pounds since i started taking it again.. Its got to be water weight because my diet is better than it has ever been and i am busting my butt in the gym. <BR> <BR> Second question, Does anyone know how to get around a old shoulder injury? <BR> I Injured my rite shoulder years ago and now it is throwing a fit.. Inclin... Tue, 16 Aug 2011 16:51:37 EST How do I hold steady in muscle gain? Okay, I realize this is not "extreme", but this board has hit a slump and I have a question. <BR> <BR> You'd think as a trainer I could answer this, but I always seize up when it comes to myself. I want to keep my muscle where it is for now and shed a few extra pounds. The diet stuff I pretty much have down, but how do I go about doing this in the gym? Sets/Reps/ # of exercises per body part, etc? <BR> <BR> Help? Tue, 9 Aug 2011 16:53:15 EST march 1-4, 2012 is my goal. I've got 10% bmi to loose by the first of march 2012. What do I need to do extra to get there? Training 5-6 days a week now weights and cardio. Sat, 6 Aug 2011 22:14:37 EST back to the gym after a month off.. Wow what a differance taking some time off makes.. The stuff i was struggling with before i took the time off has went away.. I was still exercising and eating rite but i wasnt in the gym.. <BR> Its amazing how much exercise you can get by trail riding on a dirt bike.. Its a total body work out from head to toe.. At my hight and weight i can burn up to a 1000 callories an hour.. (Check your bmi and how many calories you burn.) So heres the low down. I took a month off and only gained 3 pound... Tue, 2 Aug 2011 15:17:46 EST Smith Machine Question: When I'm loading up the plates on the smith machine, do I still consider the weight amount of the bar attached to the machine? This is for keeping record (and my own vanity). <BR> Thanks! Tue, 12 Jul 2011 08:45:50 EST Shoulder progress! I just progressed to the lat pull down and rows, Shoulders take a long time to heal! Have all these shoulder exercises to do. I was amazed that the back scapular needed to be squeezed together, and some of the mildest movements hurt! Please everyone take your time with letting the shoulder heal properly with Physical therapy! Now I,ll be glad to get back to the gym. Psychologically I didn,t want to go to the gym cause I was afraid of wanting to do more. Did home work-outs and legs. Have a go... Fri, 8 Jul 2011 14:48:13 EST New to team Hi! I'm new to the team, but not to SP...been on here for a few years now. Lost weight, had a baby and now I'm stuck. I have been exercising for over a year now trying to figure out what I'm doing or what I need to be doing...nothing is working. I have been playing around with my exercises when and how long. And a little bit with my food. Again...nothing. So I need some advise. I am for the most part eating clean. Its hard with 2 kids and I do great while at work...but once I get home its a w... Fri, 8 Jul 2011 10:46:21 EST Give me NANCYANNE TUMMY LOL ok so ok this IS a question for Nancy Anne of course hahaha and ANYONE who can give me a good tip too! <BR> <BR> I have lost 40 Ib doing the magical diet (workout hard, lift weights, tones of water and eating small meals) Yeah it works. <BR> <BR> as I mentioned before, my tummy is very lose after having three c-sections and losing lots of weight. I dont want to do any surgeries. Nancy Anne can you share your lethal Abs routine? I am looking for a spefic routine to follow until i get the h... Wed, 15 Jun 2011 10:58:06 EST Hello team!! I thought I was on enough teams, but I think this will be a good one, too!!! <BR> <BR> I am just recovering from breast surgery and anxious to start training again. <BR> <BR> I really want to increase my muscle (not bad now, but it could improve). <BR> <BR> I am not trying to loose weight, just maintain. <BR> <BR> My first question: I have always liked full body workouts, but I am thinking I might want to try some splits. Any thoughts? Thu, 9 Jun 2011 10:33:13 EST What's your split? What is your current workout split? What's your reasoning behind it? If you don't have a split (maybe you work whole-body), why do you do that? I'm interested in knowing what others are doing! <BR> <BR> Here's mine: <BR> <BR> Mon: Glutes/Quads/Abs <BR> Cardio <BR> <BR> Tues: Delts & Back <BR> Cardio <BR> <BR> Wed: Hams, Calves, Abs <BR> Cardio <BR> <BR> Thurs: Chest, Arms <BR> <BR> Fri: Thighs. Glutes <BR> Cardio <BR> <BR> Weekends: Off <BR> <BR> I saw this split in a fi... Sun, 29 May 2011 16:41:00 EST Im realy excited tonight!!!!!! I'm very excited tonight.. I have taken the last week off to let my ankle heal. I guess it was a slight sprain. I just weighed myself tonight and i have lost 20 pounds in the last month!!!! <BR> I am now 298. I haven't been below 300 since the mid 90's!!!!!!!!! <BR> I guess my body needed the rest... I have really been pushing my self the last couple of months... Wow this is a awesome feeling.... Were going camping this weekend so a lot of hiking and bike riding is planned... Looking forward... Thu, 26 May 2011 21:03:01 EST Running and lifting in same day? If I'm going to run and do a lower leg workout in the same day what is better <BR> Running in morning then lifting in afternoon or visa versa? <BR> Or running just before or just after lifting? <BR> Let me know your input. Sat, 21 May 2011 11:32:27 EST L Shoulder hurts I just used the cables yesterday for lateral and rear delts, 3 pound weight to warm up, But now certain ways I move it , the front and back laterals hurt, not a muscle ache. Did rest it for a wk, except doing chest and back. What should I do now? Thx , Cherie Fri, 20 May 2011 09:14:06 EST Diet Generator Tool This website is great. It used to take me ages to work out a diet plan but this tool is awesome. <BR> <BR> <link> </link> Tue, 17 May 2011 08:09:43 EST Types of protein powder Nancy, I was told by the trainer at the gym to try Hemp powder as I,m allergic to soy and milk. He said its a complete protein as is Ezekiel bread. What do you think? Any tips? I started doing 30 second sprints to my walking toning cds for a boost. Thx , Cherie Fri, 13 May 2011 15:12:37 EST NEW PHOTOS NEW PHOTOS COMING SOON! just making some final touches for summer. although i'm not anywhere close to where i wanna be with size or definition i will post anyway. let me know what needs work. thanks Fri, 13 May 2011 13:00:34 EST Ankle popped last night.. Last night when i was doing calf raises my ankle popped and at the time didn't bother me. <BR> This morning it is real sore. I can put full pressure on it but moving it and rolling it with weight on it is a challenge. <BR> I'm a little bummed this morning. Any ideas for a speedy recovery? Wed, 11 May 2011 08:42:23 EST New to the team. Hello everyone. I am new to the team. I am looking for friends to help keep me motivated. <BR> Fri, 6 May 2011 16:19:30 EST Should i be taking my BCAA's? Quick question. Should i still be taking my BCAA's even on the days i am not working out. It has helped me a lot with energy level and helping me push harder in my workouts. I'm Still taking my multi vitamins and protein on my off days but not sure about the amino's. Fri, 6 May 2011 16:17:04 EST New to the team. Hello I'm new to the team. I'm joining new teams to help me build lean mass and get me ready for competition.... My goal is to compete in the Arnold Classic as a amateur by either fall or next year. I am making great progress but still need motivation... Fri, 6 May 2011 15:53:23 EST Bathing suit Beach Bods PHOTO CONTEST?! So who would post their beach bod on their profile for a possible contest? I think it would be fun! There could be teams and someone would have to make the rules! Hope to hear from someone soon! Thu, 5 May 2011 12:09:30 EST What to eat before and after working out? I literally ran out of energy at the gym today. Just had a c of greek yogurt, and 2 hrs before that 1 slice of fiber toast with almond butter, this was from 7 in the morning till gym at 100pm. I don,t want to get weighted down, before I go. I usually eat my eggs with salsa when I get home. Or pro shake if I have it. Money,s been tight, can,t buy anything till Thurs. Was so fustrated, Yesterday I did predomitly chest and legs along with wood chops. Today was back , bi,s and tri,s and some abs.... Tue, 26 Apr 2011 14:58:00 EST Strongwoman Training Just thought I would share these video blogs that I posted from Saturday's training session. Was amazing fun! <BR> <BR> <link><BR>urnal_individual.asp?blog_id=4185548 </link> <BR> <BR> <link><BR>urnal_individual.asp?blog_id=4185554 </link> Tue, 26 Apr 2011 03:21:47 EST felt a tear while lunging? So I have been lunging with 50 lb dumbbells for over a month with no problems. A week and a half ago I started coupling these with jump steps. This was my third time doing these. I do squats and box jumps first, 5 sets then 5 sets of lunges w jump steps. <BR> On my second set I felt a tearing sensation in my upper front thigh on the rear leg. I walked it off and completed a third and fourth set with no problems I just didnt lunge as deep with this leg in rear. On my last set I was doing ... Mon, 25 Apr 2011 19:05:56 EST Journey Begins Hello everyone! Just joined and i'm excited to restart my bodybuilding journey. I am currently 190lbs and about 9%bf but i needed to join so i can continue to gain muscle mass, but eat a lot cleaner, and look alot better than I currently do. This road will be long with plenty of hurdles, but i can jump high. Hope to hear from all of you soon. Sun, 17 Apr 2011 12:29:33 EST Post ~break~ re-start Every 8-10 weeks I take a mandetory one week break and I'm up for one starting this comming Monday (April 4, 2011). <BR> <BR> My question is this: What is your plan for lifting when you come back? Do you start where you left off? Do you increase the weights like you would've done if you hadn't taken a break? Or do you have a baseline "re-set" that you return to? <BR> <BR> The last few times I do a re-set with a sliding baseline. So if my original baseline was 110lbs for for my first set of ... Wed, 30 Mar 2011 09:17:05 EST Posing Tutorial Thought I would share as it is quite informative <BR> <BR> Front bicep pose <BR> <BR> <link><BR>/u/7/ZuohtE7AMGM </link> <BR> <BR> There are other poses too... <BR> <BR> Just found this too <BR> <BR> <link> </link> Tue, 29 Mar 2011 16:56:16 EST FAME UK CAMP Fitness /Bodybuilding School Video Just thought I would share this video about the FAME UK Camp which I WILL be attending next year! <BR> <BR> <link><BR>feature=player_embedded#at=356 </link> Tue, 29 Mar 2011 16:54:39 EST Weight gain: Muscle or Fat!? Lately I've been weighing in at 190+. Now my pants at the waist are just a tad tighter than they were at 185 but my "Medium" shirts are still fluffy at the waist but are getting way tight in the shoulders and chest (note: I think I may have reached my bad ass shoulder ball goal). <BR> <BR> Numbers, Numbers, NUMBERS!!!! I am addicted to numbers. Now it's true that I have picked up some fat and I feel very THICK these days but my friends say I look great and bigger in arms, legs and chest. <B... Tue, 29 Mar 2011 09:59:28 EST Full-Body Workout Ideas Needed Next week in prep for photos I get to have a little fun and do two light full-body workouts in leiu of my regular splits. If any of you have suggestions for a full-body circuit (not ideas- actual WORKOUTS!), I'd love to hear them! Thu, 24 Mar 2011 22:27:16 EST greetings.... Didn't know you moderated this Nancy Anne...but saw it today and thought I WOULD JOIN! I am currnetly training for my FIRST bodybuilding competition on May 7th! Yep, 7 weeks to go....ohhhh boy. :) Actually I am loving it. The goal has me focused and I hired a coach to help me with my nutrition, posing, routine, etc. I follow my meal plans to the letter and have been doing so for 10 weeks and I get my workouts in! I LOVE lifting heavy! Squatted 225 last week, barefoot of course! :) I hate ca... Sat, 19 Mar 2011 13:01:12 EST The importance of sodium Hi all, excuse me if this is a silly question but what is the reason for cutting out sodium when preparing for a show? Just wondering as have seen it mentioned but not sure of its use in the body. <BR> <BR> Thanks Thu, 17 Mar 2011 17:06:13 EST Hello Hi I'm new. I forgot to intro yesterday. My name is Monica and I have 1 son and I've been married for 9.5 years. LOL My goal is to get my body back. I use to be a personal trainer. Thu, 17 Mar 2011 12:19:54 EST I am new- and I need HELP I was really active on SP for about a year- then took time off and stopped tracking food- 25 lbs HEAVIER... and here I stand- :( <BR> <BR> SInce January I have been trying to lose weight- I have been going to the gym and I would do good for a week and then BAM I would have a BAD weekend LOL- so I just started over again- I am 9 days in- tracking food every day (on a different site- so maybe I need to make the switch?? so that people can look at my tracker and give me suggestions??) I haven... Tue, 15 Mar 2011 11:02:43 EST Inspiration Who is your inspiration? <BR> <BR> When I first looked into bodybuilding I had no idea about who was on the circuit and what classes there were. So, I did a lot of research and along the way found a couple of really inspirational characters. <BR> <BR> Have you got someone that you look to as inspiration or motivation? <BR> <BR> Mine are : <BR> <BR> Diana Chaloux: Diana is a Personal Trainer and a Pro Figure Champion. In my eyes she has the most perfect body and I really aspire to be like ... Sun, 13 Mar 2011 16:52:19 EST New Member - New Workout Thoughts I'm 30 and looking to get back to my 18 year old (ish) body. In high school I was in all sports year round and pretty much have been lazy/lax on working out the last 10 years. I've been hitting the weights again and working to get back to where I was. I just finished a 12 week program I created focused mainly on building some base muscle. <BR> <BR> I just started an 8 week program that I created and KillerJoe thought I would get some good feedback in here. Please feel free to comment on it a... Thu, 10 Mar 2011 13:50:01 EST Helpful Links <link> </link> Wed, 9 Mar 2011 17:35:29 EST C-section jelly belly syndrome and lower I know you can NOT get rid of one problem area and that you have to workout your whole body, but man my lower belly after three Csections is very loooooooooose and my belly just hangs there (((not cool)))...any tips from mommies who had csections and were able to get their tummy back in? <BR> <BR> thanks in advance.... Mon, 7 Mar 2011 13:16:20 EST Favourite exercise for feeling the burn What is your favourite exercise for feeling the burn in the muscle? Can be any muscle but thought it would be good to share. <BR> <BR> I have three: <BR> <BR> 1. Preacher Curls for biceps - easy to get a burn as small muscle group but great isolation exercise and I love it. <BR> <BR> 2. Tricep Pull Downs - With a rope these are great because you can flex your wrists at the lower part of the movement to get the maximum contraction of the triceps. <BR> <BR> 3. Pec-deck - these just simply a... Sat, 5 Mar 2011 12:32:35 EST Making a return to BB Hi Folks. I'm a looong time user of SP - I think since 2004 - so I'm not really "new". I'm also not new to BB, but I have not actively lifted in several years. I never competed in fitness, but worked as a local fitness model for a while (in my 30s). I was looking at some of my old photos, and while I really don't want to get down to 15% BF again, I'd love to see 19-21% again! <BR> <BR> For the last few years I've been a competitive runner, on and off, but after suffering several injuries... Thu, 3 Mar 2011 06:45:04 EST Women & Leanness: The debate and the ugly truth Just thought I would post this, not in a negative way but because it certainly gives food for thought, no pun intended. <BR> <BR> <link><BR>11/02/17/women-and-leanness-the-debate<BR>-and-ugly-truths/ </link> <BR> <BR> There are a couple more articles too which are a good read. Wed, 23 Feb 2011 08:54:31 EST Bent-Over 1 Arm Long Bar Rows I'm incorporating this exercise in my routine for my next 8 week's session. <BR> <BR> Any thoughts? Do you do this? Do you like it? Any pros or cons? Tue, 22 Feb 2011 12:36:26 EST Bodybuilding & Fitness links Just thought I would share as this has loads of really helpful links and information for both the UK and the US. <BR> <BR> <link><BR>tl/uk.htm </link> Sun, 20 Feb 2011 08:45:03 EST Bikini Category Just thought I would cross post this from another team page because it has some general information about the bikini classes. <BR> <BR> <link><BR>kiniWorkoutPDF.pdf </link> Sun, 20 Feb 2011 05:25:04 EST Bodybuilding - Past vs Present Thought I would post this here. I have been looking at past and present bodybuilders and the differences in the body size, shape and mass. I have to say I much prefer the bodybuilders of the old days but wondered what other people thought and why. <BR> <BR> Now I can not post pictures on here so posted them as a blog so you can see them from the link below. Would be good to know your thoughts. <BR> <BR> <link><BR>urnal.asp?id=BECKY_ROWE1984 </link> Sun, 13 Feb 2011 08:34:02 EST Motivational Speech My other half found these speeches last night by Arnold Schwartzenegger, they are brilliant and really motivational. I love the guy anyway but these really hit home! I am going to put these on my MP3 player for at the gym! <BR> <BR> Hope someone else finds them motivating too. <BR> <BR> Part 1 <BR> <link><BR>feature=related </link> <BR> <BR> Part 2 <BR> <link><BR>feature=related </link> Sun, 13 Feb 2011 07:44:13 EST pictures from working out last night.. Last night I got my other half to take some pictures of me whilst working out. Mainly as an experiment and to hopefully to give me some motivation. <BR> <BR> When reviewing the pictures after I got a pleasant surprise. In the pictures of me doing seated cable rows I could clearly see some definition around my shoulder which I am absolutely ecstatic about. Means I am doing something right. <BR> <BR> Anyway I have posted a blog with them on as a tool for me and thought I would share the idea.... Fri, 11 Feb 2011 15:10:19 EST Stomach Flu Ick, so I am NOT working out while I'm sick. I lost 2 pounds since yesterday and I'll be down another two pounds 2moro if I'm not careful. <BR> <BR> Any suggestions? Fri, 11 Feb 2011 13:59:40 EST Hey peeps... Just thought I would check in here, some people know me from some of the other team pages but for those who don't I am Becky, 26 yrs old and am aspiring to get ready for a bikini, fitness or figure competition. <BR> <BR> I absolutely love weight training and love lifting heavy, although at the moment I am doing low weight high reps and actually loving it and loving the very intense burn and pump. <BR> <BR> Anyway will see you all round and post when possible! <BR> <BR> <em>213</em> Wed, 9 Feb 2011 14:04:14 EST Lose that belly fat and maybe your friends... Is your ''problem spot''... <BR> That area right around your belt buckle <em>38</em> <BR> <BR> Well then... <BR> Here are two kinds of healthy carbs you should be eating. <em>4</em> <BR> <BR> ***Beans and whole grains*** <em>481</em> <BR> <BR> In a study, obese men and women who were put on a heart-healthy diet... <BR> Lost more belly fat when their daily meals emphasized these two foods rather than refined grains. <BR> <BR> Bellies and Beans... <BR> In the 18-month study, all particip... Tue, 8 Feb 2011 20:38:45 EST Leave them cookies alone and go to bed, early! That's right, sleeping... <BR> <BR> Hit that snooze button and sleep in a little later tomorrow. <BR> It's one of the best kept secrets to dieting success. <BR> <BR> Yep', according to research, getting enough sleep... <BR> (8 or more hours every single night) helps your body burn more fat when you're dieting. <BR> <BR> ***Maybe you should head to bed earlier, too, for good measure*** <em>102</em> <BR> <BR> ***Sleep Tight...Melt Fat*** <em>344</em> <BR> <BR> In a small study, getting... Thu, 3 Feb 2011 22:08:01 EST How do you know you are lifting HEAVY so I enjoy weight lifting and I am that dork in the gym walking with a notepad recording sets and weights but I keep hearing people saying "lift heavy, or GO heavy" are you supposed to know that you are in fact lifting Heavy weights...popping veins in your forehead? I try to increase my weight each week to push myself. <BR> dont get me wrong, I am not a sissy in the gym and i am very intnese when I workout.. <BR> <BR> I do suck at bench press far I can do 95Ib three times then ... Wed, 2 Feb 2011 14:58:14 EST Working on it - new member Hi there! <BR> WEll, I'm new to the forum. I've got a very long way to go to get to where I want to be, but I'd like to think I'm a step or two in the right direction. My name is Kristy, I'm a 32 year young mom of a nearly 5 year old and I train 5 times per week. Always doing a good mix of ST and Cardio. MY PT is amazing and without her I would be completely lost. Just looking to bounce questions / comments off of like minded peeps. <BR> Mon, 31 Jan 2011 14:47:40 EST Hire or Fire a trainer... A SparkFriend wrote to me. <BR> She seems to be having issues or communication problems with her trainer and has asked me this question... <BR> <BR> ((( Should I fire my trainer? ))) <BR> Here's a short description of her situation... <BR> <BR> I just completed two months of physical therapy on my shoulder. My physical therapist wrote up a note to give my trainer to clear her to begin training me but to take it slow and gradual. However, my trainer seems to think I'm ready to go faster than... Fri, 28 Jan 2011 20:09:21 EST The "Dreaded" week long break! I have posted this many times before and will do so again here... <BR> <BR> This past weekend I finished my 8 week lifting cycle. I feel good and things are going as planned with my progress. <BR> <BR> However, a year or so ago I had read that sometimes a week long break or longer can help in muscle development. <BR> <BR> <em>40</em> <BR> <BR> ...a w-e-e-k long? <BR> <BR> So it's day 3 of my 7 day break and I feel guilty as hell. The last several times I took a break I was REALLY anxi... Tue, 25 Jan 2011 06:05:36 EST R' ya' HUNGRY ?! This one is probably one of the more simple tips I have given out and its more directed at those people who aren't serious ''bbers'' ( BodyBuilders ) and are more just looking for a little weight loss and a healthy lifestyle as well as a cheaper grocery bill. <BR> <BR> Ok, this doesn't require a long drawn out explanation so here it is. <em>58</em> <BR> <BR> If you are trying to lose a little weight and trying to be more healthy the first and most important rule is this... <BR> <BR> <em... Thu, 20 Jan 2011 19:18:17 EST What Keeps You Going? I saw this question (or one similar) posted on another board and thought it was a good one: <BR> <BR> On those days you just don't feel like exercising, what is it that gets you to work out anyway when most people would just hit the snooze button and stay in bed? <BR> <BR> For me it's fear of the diabetes and heart disease that run in my family and losing what I have worked so hard to acheive. <BR> <BR> Anyone else? Thu, 20 Jan 2011 17:05:07 EST Sugar Spike before lifting? I do it, I eat a red delicious apple in the morning before I lift. Personally, I can feel the surge to give that inth of enery to lift heavier. <BR> <BR> How 'bout you? Thu, 20 Jan 2011 11:57:33 EST Bad Ass Shoulder Ball Right, so one day I posted this and I got the best answer ever: Hey, you either have the DNA for Bad Ass Shoulder Ball or you don't. <BR> <BR> I don't. <BR> <BR> But I am trying like hell to get 'em!!!!! <BR> <BR> What say you? What's your goal for any body part? And how will you achieve it!? <BR> <BR> For me, I do shoulder exercises once a week: <BR> Military Press <BR> Arnold Press <BR> Front raises <BR> Lat Raises <BR> Band Lat Pull Down Thu, 20 Jan 2011 11:53:10 EST My questions were answered...... Okay, so I have learned that the name "Xtreme" is a good thing. And people are joining, so that's good, too! Now we just gotta get topics going. So now I'm asking folks to post any questions they post on other boards here, as well. A few folks have joined recently who's opinions I very much trust & respect, so you can know you'll get great answers if you post questions here! <BR> <BR> Let's get this baby moving! <BR> <BR> Thanks so very much for the input! Wed, 19 Jan 2011 22:12:01 EST Bicep Injury Suggestions About 6 months ago I lifted something for my wife and did something to my bicep. It has really screwed with my workouts and I can't push heavy weights at all because of it. I haven't torn the bicep but its very painful at the top of a curl. Anyone have suggestions? <BR> <BR> I have been working around this by lowering the waits during my bicep workout and going with higher reps, but I'm really wanting to get back to a normal workout. I've tried heat pads, which work a little but the pain jus... Sun, 16 Jan 2011 08:41:01 EST 4Ever Fit 4Ever Whey Has anyone tried out this stuff? How does it taste? I'm looking for a high protein supplement that doesn't bring the rest of the calories since I'll get that from what I mix with it. <BR> <BR> This stuff seems to be a really good deal at 110 calories, 26 grams of protein, no fat or sugar. I would love to hear from someone that has tried this stuff or that has another suggestion for a protein supplement. Thu, 13 Jan 2011 22:03:00 EST Need Ideas for Thighs I'm thinking of what to do for a new thigh routine. What are some of your favorite workouts for Thighs, hams, and glutes? Mon, 10 Jan 2011 16:54:56 EST Why is no one posting on this board? Okay, so I've been the moderator on this board for a month now and trying to figure out why no one has posted in quite some time. I'm wondering if the word "Xtreme" in the title intimidates people? Maybe is should be "Serious Fitness and Bodybuilding" (but I don't think I can change the board name!). <BR> <BR> Anyhow, could those who get and read this message please do two things for me: <BR> 1) Answer the above question and <BR> 2) When you ask a question on another board, post it here, a... Mon, 10 Jan 2011 14:48:40 EST The New Guy Hi everybody thought I would drop in and say hi. I am trying to make some major changes in my life right now and I want to start with my body. Mon, 10 Jan 2011 11:34:25 EST Just joined day 1 of the journey to a 6 pack. looking for adavice. i currently have about 10% body fat , you can see the 6 pack but not well defined - cannot seem to get the to 5 to 7% body fat range - Help Mon, 13 Dec 2010 05:53:10 EST New Team Moderator Needs Input! The former moderator for this team was inactive for over 60 days, so I decided to see if I could breathe some life back into it. But I need ideas! What would people like to see on this team? And what do you consider "Extreme Fitness and Bodybuilding"? <BR> <BR> Thanks in advance for the input! Wed, 8 Dec 2010 13:35:42 EST animal pak has anybody tried animal pak, and if so what did you think. Thu, 21 Oct 2010 19:59:07 EST PG-13 photos I am now close to my goal. I have nearly transformed from the G-rated chubby friend to the PG-13 guy that you KNOW is going to get the girl at the end of the movie. <BR> <BR> Months ago, I read an article about motivation and goal setting. It asked the question: What has your weight kept you from doing? What parts of life have you missed out on because you were ashamed of your body? What have you always wanted to try but are afraid of because of your weight? <BR> <BR> I have spent a lot of... Sun, 8 Aug 2010 15:00:31 EST Hello again. Hello...Just joined your team again. I`m very frustrated and asking you guys for some advice. Urgent advice...I have worked out for years and quite happy with my muscular frame I have built with the exception of the usual mid section area. <BR> What do I need to do to drop my body fat quickly while keeping my muscle mass. How do bodybuilders do it for comps.... Any good advice would be much appreciated. <BR> Thanks, <BR> Bry Wed, 9 Jun 2010 16:33:00 EST skinny calves? I have a question for all the real bodybuilders out there: <BR> <BR> I have lost (most of) my excess fat and I'm going to concentrate on weights for a few months. I just took the "before" measurements. My calves are 15". What do you think of that? I don't want to be the guy with big arms on toothpick legs. Should I concentrate extra effort on my calves? <BR> <BR> For reference, I'm 5'-7", 147 pounds, about 15% body fat, 32" waist, my neck is 14.5", my upper arms are 13" unflexed, and m... Sat, 2 Jan 2010 12:49:34 EST Hello SparkPeople! I am a 40 year old bodybuilder who just competed for the first time in November. Fitness is a passion and my goal is to someday help people and work in the fitness industry full time. <BR> <BR> I have been inspired to compete and keep working on fitness related from my work with an 18 year old who started working out with me at 250 lbs and 5ft 7 inches. Today he is my workout partner, weighs 170 pounds at around 15% body fat and good muscle definition. He will compete in his first bodyb... Sun, 6 Dec 2009 09:05:18 EST Looking for bodybuilding contest videos for cheap! Anybody out there want to get rid of any of their bodybuilding contest videos for a cheap price? I know they are a precious commodity but thought I would ask. They're great motivation. Also any bodybuilding training dvd's. Wed, 4 Nov 2009 00:25:19 EST Hey From Texas I'm 51 years old and loving it! I'm in the best shape of my life and trying to build more muscle. I've had some pretty good gains thus far, but have been struggling against a wall lately. I understand about the drop in testosterone levels after the age of 45. Anybody out there know of a testosterone booster that actually works? <BR> <BR> Thanks Y'All. <em>23</em> Mon, 2 Nov 2009 10:09:00 EST Hi from a new member Hello everybody, <BR> <BR> I am very happy to have found this team for fitness and BB; I expect that it closely matches my goals of losing fat and building muscle. <BR> <BR> I have never been a very sporty person (a bit chubby, big waist, adipose on belly and chest), but I am also not a total fitness n00b. I have some fitness equipment at home (olympic bench, EZ barbell, dumbbell, rowing machine) and I have recently joined an MMA gym for thai boxing. <BR> <BR> Currently, I am using the nut... Wed, 12 Aug 2009 16:00:48 EST Hi from denmark. I have been a gym rat over 10 years. I had a spinal injury at the gym, which was a show stopper several years. <BR> I had a c7 crumble and was very aggressive towards me under rehab. However, I had a really good chiropacter that told me to take time to get better and explained if I trained I could keep my back in place without operations. I was told to train and strengthen my muscles as was born with too much space between discs. (I also suffered a major depression watching a fit and thin ... Sun, 24 May 2009 03:34:23 EST G'day I hope you're not too disappointed at having a chick join the team, if you prefer a guys only place, just let me know, At my gym there is no male/female.. we just train. <BR> <BR> I am in love with bodybuilding and am competing in my first comp in about 5 weeks. I am also studying to be a personal trainer and I work at a Strength and Conditioning gym where we do Crossfit style training as well as weights. <BR> <BR> Currently I am learning about Dave Tate, Justin Harris and the world of Tab... Wed, 15 Apr 2009 08:04:50 EST Just dropping in to say hi. The names Bryboy and I`m from over the big pond in England. Found this team looking at Mr Nitros page. <BR> <BR> Have a good weekend all, <BR> <BR> Bry. Fri, 27 Feb 2009 17:39:39 EST the real 5x5 program ---5X5--- <BR> Monday: Squats, Benching, Rows <BR> Weds: Squats, Military Presses, Deadlifts, Chins <BR> Friday: Squats, Benching, Rows <BR> <BR> Courtesy of bill starr bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to si... Sun, 1 Feb 2009 00:28:11 EST how to squat Ok, its becoming blatantly obvious that precious few of you know how to "olympic" style squat. <BR> <BR> There are basically two kinds of back-squat. What we like to refer to as the power-squat, or the powerlifter style squat, or the low bar squat. This is what COMPETITIVE powerlifters and strength athletes should be concerned with. I'll save that for another thread. <BR> <BR> Its FAR more important that most of you learn to Olympic style squat first. Most every weight-trainer should know h... Sun, 1 Feb 2009 00:21:36 EST Hello Folks new to this team Hello I am Robert. I am new. I got alot of work to do. I am a work in progress. Just here to learn as much as I can about nutrition and bodybuilding. <em>30</em> Sun, 25 Jan 2009 03:06:42 EST welcome team! I've made a small change to the team name in hopes to recruit new members. you will notice right away that I have removed tennessee from the title. I hope that others with similar interests in bodybuilding will join this team and share their experiences and add feedback, regardless of where they live. Thu, 1 Jan 2009 13:50:13 EST new to spark I wasn't sure if I should join but my wife convinced me its not just for girls. ive been bodybuilding for 3 years now. I don't compete,I may someday, but mostly I do this for myself. <BR> <BR> my current stats are: <BR> 6' tall <BR> 250lbs <BR> and about 13-14% bodyfat. <BR> <BR> in the spring I plan on dieting down to about 215lbs and less than 7% bodyfat. this usually takes me about 6 weeks <BR> <BR> well thats about it for now. I hope to hear more from everyone in the near future. Sun, 28 Dec 2008 23:17:30 EST Finally found some Bodybuilding on Spark! Hey all, <BR> Wanted to introduce myself to your cozy club here!! <BR> I'm interested in finding out what supplements have been working for who and of any places that are good discounts. <BR> Pretty much use protien and creatine only right now, but am using this Fizogen M1-Bol and M17-Bol also. Tring to get some strength back after a long layoff (1yr). As you get older, it sure get's tougher. <BR> later Tue, 2 Sep 2008 13:50:49 EST