SparkPeople I want to GAIN muscle! Team Messageboard Men & Women... If you're trying to gain muscle, drop bodyfat and tone up, this is the sparkteam for you! In the forum, you will find articles and tips for nutrition, supplements, workouts and more. SparkPeople I want to GAIN muscle! Team Messageboard Hello Everyone! I've been a member of SP for several years now, but haven't found the right combination of nutrition and exercise that yields me the results I want. <BR> <BR> I've been athletic all of my life and have stayed fairly active, but struggle with stress-eating the most, which derails any success I've had. I also have hypothyroidism so it takes much more of an effort to see even the smallest amount of weight loss, but I've never given up. <BR> <BR> Currently, I'm recovering from an injury (broke... Sun, 31 Jan 2016 15:42:19 EST New to the team but not new to SP Hello Folks <BR> I been with SparkPeople for a while but only active for the last 8 months. I'm 61 years old, retired, and just started strength training after a 10 year hiatus. I was into body building in the 80's and 90's and stopped after a vehicle accident in 2002. I run, bike, and hike (when I have the opportunity) but I need the strength training in order to reach my health and wellness goals. Sun, 7 Jun 2015 09:28:32 EST Hello! Hello and happy Sunday all! My name is Terrie, I'm not really new to SparkPeople, but I've been gone for quite awhile. I hope I can make it work this time because starting over, and over, and over again is getting exhausting! For health and happiness reasons I need to make some serious changes in my life. <BR> <BR> I've spent the weekend setting up my account and page, cleaning out my fridge and pantry, as well as planning my meals and workouts for this week. I'm looking forward to my workou... Sun, 10 Aug 2014 11:47:17 EST 5x5 builders Anyone out there doing 5x5 to build muscle. I've been reading a lot at and finding myself pretty jazzed about it. I've completed my first week, and the weights feel a little low, but that is sort of expected because you start at 70% of your max. I might have been more conservative and gone to 60 or so, but am working 5x5 and feeling a good burn. <BR> <BR> It's going to be slow going, but I'm looking forward to it. My big challenge is diet -- I still have about 25 pounds to lo... Sun, 27 Jul 2014 09:42:38 EST Cook Out Season! How do you deal with all the junk food at cook outs? <BR> <BR> Personal I try and just limit the intake, but that doesn't always work. <BR> So what are your biggest success ideas, and what are your hardest foods to avoid at a cook out? Mon, 26 May 2014 09:34:20 EST Maximize muscle! Most of this is common knowledge, but it's always good to refresh! <BR> <BR> <link><BR>_articles.asp?id=1395 </link> Sun, 4 May 2014 23:35:26 EST Protein Sources Where do you get your protein from? <BR> <BR> GO! Sun, 27 Apr 2014 12:22:56 EST Just an FYI Dealing with some major work related drama this week. <BR> I am probably not going to be as active as I need to be, but I will be back full force next week. <BR> I don't know why stuff always has to happen right when I start to build momentum...... <BR> <BR> It is what it is..... I guess Tue, 22 Apr 2014 15:48:06 EST Easter candy..... Boxes of Easter candy started arriving in the mail yesterday from family....... <BR> <BR> Need more will power....... <BR> Fri, 18 Apr 2014 09:30:12 EST Broke 200 today! Weighing in at 199! <BR> Waist is smaller, arms look bigger but I haven't measured them, Thighs are still giant flabby tree trunks..... Tue, 15 Apr 2014 09:44:05 EST Gaining strength, w/o mass Now I know this team is called "I want to GAIN muscle" but I am still on a weight loss mission along with gaining muscle. <BR> The fact that muscle weighs more than fat, makes doing both seem impossible at times. <BR> Here is an article that discusses gaining muscle w/o mass or bulk. <BR> I think this fits right into my goals until I hit my goal weight anyway. <BR> <BR> <link><BR>50/261_building-strength-without-bulk.<BR>html </link> Sun, 13 Apr 2014 12:48:10 EST Sit ups! <link><BR>4.php </link> <BR> <BR> I hated sit ups in school..... <BR> Were you doing them wrong too? Thu, 10 Apr 2014 10:44:12 EST What are your most important stats? What do you track most seriously each day or week? <BR> <BR> Right now because I am trying to lose weight more than gain muscle I track my calories in/out as close to 100% as I can. <BR> <BR> But I see in the future once I hit goal weight, and shift focus that specific nutrients might be more important than calories. ie. protein, carbs, fat ect. <BR> <BR> So what is it that you look at everyday? Sun, 6 Apr 2014 20:24:31 EST Building muscle without weights! It is possible! <BR> I have no weights, no gym membership, and less than a little time! <BR> This article from Men's Fitness shows body weight exercises that will build muscle! <BR> Ladies it will work for you as well :) <BR> <BR><BR>d-muscle/bulk-up-without-lifting-a-weight Thu, 3 Apr 2014 10:48:55 EST Let's get this team rolling again! Who's with me? <BR> I'd like to see this team working together to achieve something! <BR> Any ideas on NEW team goals or challenges? <BR> <BR> Obviously we'd have to start with getting participation up! <BR> But I know we can do it! Thu, 3 Apr 2014 10:29:58 EST Body Beast? Has anyone here done the Body Beast body building program? I'm close to starting the 3rd and final phase of it and am liking my results. <BR> <BR> I also took over the Body Beast team--because I wanted a place to discuss the program with other people who are interested in it and can help each other get the results we want. <BR> Wed, 27 Nov 2013 15:45:09 EST Weight lifting straps Do you use weight lifting straps? I do for barbell shrugs, heavy dumbbell shrugs and dead lifts over 210 lbs. it use to be that I couldn't hold a barbell weighing more than 135 but my grip gets better each month because of the gradual demand I put on myself to go without straps. Tue, 19 Nov 2013 06:11:54 EST No more Olive Oyl Arms! Hi everyone! I have a horrible time getting any ST done but want I want can ONLY be accomplished by doing it. I want to flatten my tummy and get rid of these Olive Oyl arms!! I've lost the bulk of the weight I need to (ok, I but back on about 15 but the bulk really is gone) now I need to tighten, tone, and get some definition. <BR> <BR> I really can do this - right? Mon, 18 Nov 2013 19:05:59 EST Weightlifting Performance Standards <link><BR>fting/StrengthStandards.htm </link> <BR> <BR> <BR> I don't live or die by these standards but I used them as baseline for where I am. <BR> <BR> I use the 198lb/intermediate level as a guide. I am doing fairly well Mon, 18 Nov 2013 10:43:24 EST New to strength training kinda Hello All, <BR> My name is Delbert Carr and I have recently started to include weights in my weight loss program. I used to lift weights in high school but my knowledge was not extensive. I have been seeing a lot of gains and am very excited about strength training! I have been lifting habitually for about 6 months now and am happy to say I broke my personal high school benching record of 300 by putting up 315! That being said I really want to try not to go too heavy but concentrate on form ... Thu, 14 Nov 2013 07:41:22 EST Another newbie Hello to all! At 51, I may be the oldest one on this forum, but I guess that's OK. I do not need to lose weight, only gain muscle. My husband and I joined a gym three years ago, and we've also been running (but have only run three 5k races, so we have plenty of room for improvement.) I have always been conscious about what I eat, but I've gotten more serious about it over the last few months and have been reading extensively about nutrition, and am presently trying to kick my sugar addiction.... Tue, 5 Nov 2013 09:48:51 EST Noob Alert! :) Hey everyone, I'm new to SparkPeople, and new to this team. I dropped a lot of weight recently, and it wasn't in a healthy way. I'm very weak and without energy now, and I'd like to start gaining tone/muscle. I feel like a degenerating blob lol, so any help, advice, and/or encouragement is appreciated! Sun, 3 Nov 2013 21:46:31 EST If you hear cracks and pops... If you hear ''cracks'' and ''pops''... <BR> When you workout ( especially weightlifting ) <BR> <BR> You gotta' listen to this video... <BR> <BR> <link> </link> Thu, 26 Sep 2013 01:35:16 EST Has anyone done Jim Wendler's 5-3-1 routine? I am on week 2 - month 2 <BR> <BR> I do a four day split: <BR> Monday - Press <BR> Tuesday - Deads <BR> Thursday - Bench <BR> Friday - Squats <BR> <BR> Each of those days has two supporting exercises. The basic concept is to start light and inch your way up to your goal. The 5-3-1 means this: <BR> Week 1 of any month 3 sets / 5 reps weight graduates each set <BR> Week 2 3 sets / 3 reps <BR> Week 3 3 sets 5/3/1 reps <BR> Week 4 is deload week <BR> <BR> The last set of the first three weeks ... Tue, 24 Sep 2013 06:28:57 EST the new guy... new to this team. <BR> been lifting weights for many years. <BR> Unfortunately bad eating habits and working in an office everyday has packed on unwanted fat. <BR> That all is going to change. I welcome all the support this team can offer. I will do the same for all you guys. Wed, 11 Sep 2013 11:46:53 EST Hi there! Hi everyone! <BR> <BR> I'm new to joining the team, but not new to Spark. Since losing enough weight to fall into normal weight and BMI ranges, I've been focusing on becoming more fit and increasing strength and muscle. Hopefully joining this team will help with that. <BR> <BR> A few questions - does this team regularly engage in any challenges? If so, are there any current ongoing ones, or any summer challenges about to start up? If not, would anyone be interested in putting one togeth... Sat, 1 Jun 2013 12:35:19 EST recovery I posted this message on another team a few days ago. I'm now thinking that you here might have some ideas, experience and advice. Here is my post: <BR> <BR> "I've become overwhelmed trying to figure out what to eat post-workout. I've just listened to Brendan Brazier's (that vegan triathlete) latest stating that after both endurance cardio and resistance workouts, carbs and protein in a 4:1 ratio should be consumed 20 minutes after working out. Following that, a protein something should be ... Mon, 20 May 2013 17:51:11 EST Focus on your strenghts* If I think that I can be ''anything I want to be'' but... <BR> <BR> I don’t know my strengths = I am wrong. <BR> <BR> And, if I think turning a weakness into a strength... <BR> <BR> ''will give me an edge''... Again!!! = I am wrong. <BR> <BR> The key to success is clearly identifying my strengths and weaknesses... <BR> <BR> And then, being deeply honest and loving ***WITH ME*** :) <BR> <BR> ((( And ***DECIDING*** to develop my strengths ))) <BR> <BR> Rather than getting ''frustrated'' ... Thu, 28 Mar 2013 03:26:27 EST 3 newbie questions, help wanted! Had three newbie questions to ask here... <BR> <BR> I've recently added weight machines to my routine, specifically for my arms and shoulders. <BR> What I've done, is <BR> 1. choose a weight that I can lift for 8 reps in good form, that's fairly difficult for me to do. <BR> I generally do 3 nonconsecutive sets, alternating with one or two other machines that work a related but different muscle group... allowing all muscle groups several minutes of recovery time. <BR> 2. When I can lift it f... Mon, 25 Mar 2013 19:20:30 EST An old man told me to stop eating 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 15:32:44 EST kettle worx is anyone using kettle worx if so how is it working for you? is it tough on the joints? Fri, 15 Mar 2013 13:49:45 EST Measuring Body Fat % I asked today and my gym does not have any way to measure Body Fat. Short of buying my own Caliper (i think that is what it is called?) what would you suggest? Buying them is really not an option right now. Wed, 13 Feb 2013 21:45:45 EST Breast Implants & Bench Presses: Cause for worry? Do women with breat implants have to worry about their implants when lifting weights? Tue, 12 Feb 2013 11:33:10 EST Hello everyone! I'm Jay, a 25-year-old electrical mechanic from The Netherlands. <BR> <BR> I'm looking to lose about 28 pounds, and I definitely need to work on my muscle strength, mainly my back and upper body in general. I've got a barbell, a set of dumbbells, a resistance band, and some hand squeezer/gripper devices to get me started as I will be working out at home. :) Fri, 8 Feb 2013 11:53:04 EST Dumbell workout Hello Team <BR> <BR> Can someone give me ideas on what type of dumbell exercises to do when i can not make it to the gym Sun, 13 Jan 2013 14:29:29 EST Mindset How does one overcome that voice in your head that says, “I can't.” I am referring to my workouts, when I am presented with new challenges or increased level of exercise I often have a lack of confidence and even hopelessness of not being able to achieve the task. <BR> <BR> Intellectually I understand that this kind of useless negativity is what ends up holding me back and keeping me from being the best I can be. It's time to turn it around once and for all! <BR> I would like any tips or adv... Sat, 12 Jan 2013 16:42:15 EST New to the group Hello team <BR> <BR> 30 year old male weighing 250 pounds with 25% body fat, my goal is to reduce body fat to atleast 15 and lose 50 pounds Mon, 7 Jan 2013 12:58:27 EST New to the group and NEED muscle! Hello, team! I'm Marie and I'm new. <BR> <BR> In 2012 I managed to finish the 6 year process of shedding over 130 lbs. I'm very happy with what I've achieved. I used to strength train but have focused mainly on cardio. Now that I'm a blank canvas without layers of adipose tissue to hide my body, I'm ready to start focusing on gaining muscle and toning up. My body is an athletic build and my muscles respond very quickly to strength training, so I'm looking forward to this new adventure! Sat, 15 Dec 2012 13:57:45 EST Inability to do push ups! I am curious if anyone else has this problem, and which muscles I can exercise to fix it in a position I am capable of maintaining(like on my back, standing, etc), so that I can build up to doing a push-up, or hold a plank. And not look like an inch worm while doing it! ha <BR> <BR> Contributory to this problem.. I have mild scoliosis and kyphosis (humpback), neither which are obvious to the casual eye... well until I try to do something like a plank or push up. <BR> <BR> Then my body's li... Fri, 7 Dec 2012 10:24:11 EST Trying to gain muscle after reaching goal weight After 9 months of being on a low-carb diet I was able to move myself from skinny-fat to normal body fat and to get my energy back. But my upper body definitely could use some muscles and so far I've not been very successful. In part because I keep getting minor injuries by doing too much too quickly, like getting tendinitis in my right wrist which has a metal plate in it, from increasing weight on bench presses too quickly and last week trying to increase swimming freestyle from 800 yards to ... Fri, 7 Dec 2012 01:11:37 EST "Lose weight without exercise" ... ??? "Lose weight without exercise"... <BR> Is one of the most common claims made in the weight loss business. <BR> <BR> But can you really get lean - and more importantly, stay lean... <BR> <BR> Without working out <em>38</em> <BR> <BR> Can you lose weight simply by cutting calories... <BR> ( dieting ) <em>38</em> <em>38</em> <em>38</em> <em>38</em> <BR> <BR> Yes. <em>2</em> <BR> <BR> Some people do it out of necessity. <em>39</em> <BR> <BR> For example, I know wheelchair-bound ... Tue, 27 Nov 2012 16:41:13 EST Next Week is REST WEEK!!!!! This week is week #8 for my cycle and I need a break! <BR> <BR> I am happy with my accomplishments this past cycle, I am injury free thanks to all the helpful comments about technique and my weight numbers are heavier than my previous cycle. My targeted body part measurements are all on the (+) side, I am as thick as I ever been. <BR> <BR> In the past I would freak out taking a break now I WELCOME them! Thu, 15 Nov 2012 05:49:01 EST Shoulder Exercises This my routine as of right now: <BR> <BR> Seated Shoulder Press 4x12,10,8, 6 (pyramid) <BR> DB front/lat raises (sometimes supersetted sometimes not) <BR> Bent-Over Lat Raises <BR> <BR> Other ones I've included are leaning lat raises, inclined bench front barbell raises, Arnold Presses, inclined reverse flyes, push plate....... <BR> <BR> I have been working on getting that "Bad Ass" shoulder ball now for over a year and I finally am happy with the way it looks. I am only 5'6" and my shoul... Fri, 9 Nov 2012 10:38:26 EST push ups & pull ups About a year ago, I could only do modified push ups - knee push ups. Today, I do all kinds of push ups. I take great delight in my new ability. So far I practice regular push ups; bosu pushups - the ball of the bosu touches the floor and you grab the sides of the unstable bosu to perform the push ups from the toes, the upper body is elevated and there is great instability; uneven push ups - regular push ups except you have a medicine ball under one hand creating instability as well as the pu... Thu, 8 Nov 2012 23:06:54 EST The Roundest of Butts Exercises I do Squats, Standing Barbell Calf Raises, Two Leg Curls and Leg Extensions..... <BR> <BR> I recently added lunges but I can't remember what kind you call them (NancyAnne55, what are they called, the kind where I use the bench?). <BR> <BR> Anyway, way before I added the lunges my butt has be getting rounder and rounder every year. It matters to me that at age 50 I have a round butt because from age 21 to 45 I did NOT have a butt at all, LOL!!!!! Thu, 8 Nov 2012 17:28:37 EST back exercises I do Deadlifts and Bent-Over Barbell Rows as a regular part of my back routine but I am always looking for several other exercises to do to fill in a third back exercise; I have done one and two arm db rows, one and two arm longbar rows, and recently I ran across this: <BR> <BR> Cross-Bench DB Pullovers <BR> <link><BR>feature=related </link> <BR> <BR> I have been doing it for the past three weeks and I like the way my back feels afterwards, I feel very... Thu, 8 Nov 2012 07:05:22 EST Terminology and Definitions Compound <BR> Isolation <BR> Depth <BR> <BR> I can't remember all of them now but when I first started I did talk to a few people who were impressing me with weightlifting jargon that made my head spin. What words or formulas you use that you know all too well but may confuse others? <BR> <BR> I remember seeing this and thinking, "WTH!?" <BR> 5x10x125 <BR> <BR> I though the answer was 6,250 <BR> <em>198</em> Fri, 2 Nov 2012 13:00:39 EST For "our" benefit: Workout do's & don'ts So, let's assume you have your workout routine together and comprehensive but you aren't satisfied with your results...........what's up wit dat!? <BR> <BR> Maybe the time of day is the problem, maybe not enough or too much rest time between sets, maybe what are eating is the problem? <BR> <BR> Share with us your do's and don't to muscle gain. <BR> <BR> ***note*** - too funny but I gotta add this, this thread is not MY thread, iow, I am not asking for help, just trying to stimulate convers... Fri, 2 Nov 2012 09:14:04 EST Big Traps! <BR> <BR> This has been my goal this past year and I can't seem to get em bigger than what they are. Just when they DO start to look big I get sidetracked and forget to work 'em and then I feel and look flat in no time. <BR> <BR> When I do traps now I do 4 sets of 15-20 reps, any suggestions for traps specificially other than the usual deadlifts (which I do). <link><BR>10/03/markus-ruhl-huge-traps.jpg </link> Thu, 1 Nov 2012 12:29:03 EST Does your "lift" take you longer than an hour? Mine use to and then I realized I was wasting my time. I plan my lifts to be just under an hour long. <BR> <BR> I don't include my pre-warm up routine which is usually some form of cardio and stretching (5-10 min) Tue, 30 Oct 2012 14:23:10 EST Static vs Graduated lifts so, here's what I'm talking about: <BR> <BR> Bench Press <BR> 4 sets x 10 reps <BR> Sets 1 to 4 static weight at 80% your One Rep Max <BR> <BR> vs <BR> <BR> 4 Sets x 10 reps <BR> Set 1 50% 1RM <BR> Set 2 60% 1RM <BR> Set 3 70% 1RM <BR> Set 4 80% 1RM <BR> <BR> Which, to you, is more advantagous? Tue, 30 Oct 2012 12:42:15 EST Flyes So I have Flyes in my routine (alternate between flat and inclined every other week) but my querry is this; how do I judge (accurately) how heavy to go? <BR> <BR> At the weight I did this morning I was able to open my arms to nearly a 45 degree angle, pause, then recoil back upwards to starting position. Before, when I only did lighter weights I'd go almost horizontal and then pause and then have no trouble recoiling back to starting position. I cannot do that now at this heavier weight. <BR... Tue, 30 Oct 2012 10:49:58 EST My 4 day split: I can always use some input ~~Chest & Tricep Day~~ <BR> Bench <BR> Inclined & Declined Bench <BR> Flyes (inclined or flat) <BR> Close-Grip Bench <BR> Lying Tricep Extensions or Kickbacks) <BR> <BR> ~~Back & Bicep Day~~ <BR> Deadlifts <BR> Bent-Over Barbell Rows <BR> Lying Overhead Ext (regular or cross-bench) <BR> EZ Bar Curls (My wrists hurt using straight bar) <BR> Alternate or inclined curls <BR> <BR> ~~Shoulder & Trap Day~~ <BR> Seated Press <BR> Front & Lat Raises <BR> Bent-Over Raises <BR> Barbell Shrugs <BR> ... Mon, 29 Oct 2012 14:01:54 EST New Co-Leader !!! <em>213</em> <em>235</em> , KJFITNESSDUDE, as our new Co-Leader!!! <em>104</em> <BR> <BR> Paul* <em>48</em> Sun, 28 Oct 2012 12:09:36 EST Hi! I am in my forties and need to get serious and strict!! Lol I always have been serious about my weight but I need to do something about it before I am to old to do anything about it!! This team looks serious and I am hoping it is what I need to get strict with myself and achieve my goal in life that I have always wanted to achieve and that would be a tight body! So here I am! Help me!! <BR> <BR> And being in my 40's I am finding thats it is harder to lose weight and stick to a healthy eating... Sat, 27 Oct 2012 01:28:05 EST Pre-exhaust: yes, no, maybe? So the last 4 weeks I tried the "pre-exhaust" technique. I did close-grip bench press thendid my Bench Press, since then I've had to drop the poundage on the Bench because my triceps were tired from pre-exhaust. <BR> <BR> I also did barbell bent over rows before deadlifting and sure enough, I had to drop the weight on the deadlift because I wasn't 100% <BR> <BR> Not sure if I should continue as my weight numbers are going down I'm not feeling the GOOD soreness that has cued mr into thinking... Fri, 26 Oct 2012 13:38:05 EST Newbie. <em>213</em> I don't have a Gym. The <em>432</em> is my gym though. I try to do function exercises wherever I am outside. I do body weight exercises and functional multi plane workouts to work my body in every way possible. <BR> <BR> I am training for the Spartan Trifecta and shooting for the Ultra Beast. BIG GOAL. IT will be my first time doing something like that. I know in my mind I can do it, my body it will be a shock though. <BR> <BR> I also am training for firefighting. I hav... Sun, 7 Oct 2012 11:33:17 EST Have you tried Red Light Therapy? I've been reading about Red light and near Infra-Red light Therapy (620 -660 nm) for muscle and arthritic pain, healing of wounds, acne and collagen production/wrinkle reduction in skin. <BR> <BR> <BR> Here's one of the articles that talks a bit about it, in non-techie language: <BR> <BR> <link><BR>herapy .htm# </link> <BR> <BR> Just wondering if anyone here has had any experiences with it? <BR> If so which devices did you use, did you do it at home,... Wed, 3 Oct 2012 10:04:42 EST Wide-open for advice and encouragement :) <BR> Hi, I'm 35 year old mother to 1 eight year old girl. <BR> At age 27 I was in the best shape of my life, @ 130lbs. I worked out regularly and lived on oatmeal, grilled chicken, and green beans, and thats about it... After the birth of my daughter i was 175lb. I was prescribed a diet pill and was so happy to be 135 by age 30. I couldn't stay at that weight, and the way the diet pill made me feel was to scary to go back to... I am now 155. and the weight creeping up. I am ready to break t... Sat, 22 Sep 2012 11:10:09 EST newbie hi im samantha I've always been interested in gaining muscle. i have a ton of weight to lose also. i have been eating around 12 to 1500 calories and you weight machines twice a week any suggestions Thu, 20 Sep 2012 18:12:01 EST Giving it all I new at this so: Hello, I am entirely to large, and it is time for a change! I weigh 265 pounds and as a result of this weight and a football injury to my knee it is painful running. I have young children that love active play with dad and a girlfriend that has lost physical interest in me. A healthy relationship with my children is important to me and I believe I should model a healthy lifestyle. Therefore, this is my earnest attempt to initiate healthy living... <BR> Before: <em>15</e... Tue, 11 Sep 2012 12:49:26 EST I LIFT THINGS UP AND PUT THEM DOWN! Hi, I am not new to Spark, but I am back in full force to lose weight and build strength. I am looking for individuals to hold me accountable and I will do the same for them. I love weight training and look forward to seeing you around. Wed, 29 Aug 2012 11:00:09 EST Need some guidance Ok with so much information out here about body building. It's really overwhelming! But I'm anxious to get it going. I did 3 body workouts this week (S,M,W) but I know I don't have it right. I see that most people who strength train, alternate days. But I've also heard that this rule only applies for people who are serious body builders not laymen like myself. Supposedly for the 30-60 min I do, I can do everyday? Is that right? <BR> <BR> Then there's the issue of protein intake, how lon... Wed, 11 Jul 2012 16:14:29 EST Hello new Team! I saw on my Friend Feed that LittleBo joined this team so I wandered over to check it out. Nice group and active too. I've been looking for a push in the strength area. I've done dumbbells for six months or so, several times a week, but not pushing myself. I'm primarily a distance swimmer so I have (modestly) good endurance but I went to move a piano a few weeks ago and wow, I couldn't believe how much heavier it got since I put it there ten years ago <em>334</em> . I'm looking forward to ge... Thu, 5 Jul 2012 06:24:08 EST Biggest impact on my body in a month I'm trying to motivate myself by making a big impact on my body this month. I already exercise up to 4 times per week. 2 of those days I will do back-to-back classes. Any ideas on how I can make a visible impact on my body this month? Please feel free to make as many suggestions as possible. Wed, 4 Jul 2012 23:04:19 EST Excited about joining you! New to all of this but can't help being excited! Look forward to reaching new goals, meeting new friends and taking my body to the next level! Wed, 4 Jul 2012 16:10:22 EST Motivated and Happy to Join the Team Good morning everyone. I've been looking for a group who have similar fitness goals to mine. I'm 49 years old and have been in average shape for a lot of years. I've frequently described myself as a 'fat, skinny person' (6', 205 lbs, not much muscle definition or strength). On Jan 1, I decided to change that. First, I decided to join a gym, hit the cardio, and lost 22 lbs. Now I'm on a mission to re-build my body, to put some muscle on (without getting fat again). Progress has been slow... Sun, 3 Jun 2012 08:36:54 EST Hi Everybody! My name is Yvette, I am from Central Minnesota! I would like to lose about 15 pounds but most of all I just want to get healthy! I quit smoking after 20 years and started goal is to run a 5k first and a half marathon by next summer! Fingers crossed! Wed, 23 May 2012 07:08:41 EST How to develop muscles fast What is your favorite exercise to create visible arm muscles <em>85</em> Thu, 17 May 2012 21:49:27 EST Howdy from far far away Hi, <BR> <BR> I am a deployed military member overseas right now. I will be away from my family for a year and wanted to take this time and really transform my body. I'm 36 years old, 6'1" but have usually been around 155 lbs most of my adult life, definitely light for my height. I joined spark primarily for the nutrition tracker but have been reading some of the posts lately and there seems to be some good info. I got on a pretty good eating plan over the past month - approx 2400 calori... Sat, 5 May 2012 13:58:13 EST On the right track? I just wanted to check from people with a lot more experience than me that I'm on the right track - I lost weight succesfully by lifting heavy (which I love) and both steady state cardio with some HIIT sessions thrown into the mix about 10 years ago but put it all back with a sedentary home-office job that see's me walk less than 1000 steps a day... <BR> <BR> anyway long story short heres the plan - comments, tweaks needed. feel free to rip it apart if im off course. so far its not working... Thu, 12 Apr 2012 12:04:30 EST New to the team I am just getting back into working out since a bout of knee surgery, I have been told to strengthen my muscles surrounding my knees I am to gain some insight. <BR> <BR> Sheryl Fri, 30 Mar 2012 06:05:48 EST Basic Weight Lifting Help... I need help! I'm new to weight lifting. I don't have my weights yet so, I'm using my old Bowflex for now. <BR> <BR> I would love to know the basic weight lifting exercises to start with for the core, upper and lower body! I also need to know where I can see the proper form of each exercise. <BR> <BR> Also, how do I count it in my deflect calories when I don't know how many calories each min. of weight lifting burns. <BR> <BR> I would appreciate any help anyone can give me! <BR> <BR> Hugs... Thu, 22 Mar 2012 13:27:55 EST Skinny fat - needing advice... I have finally made it to where I am comfortable with my weight but I'm what you call skinny fat and that, I am not happy with. I have little to no muscle definition and that's why I joined this team. I'm really interested in learning how to tone up and lean down, but I've been somewhat discouraged because the sparkies that I have contacted for advice have not responded. I just want to know the basics of what it is I need to do to lose the fat and gain muscle. I feel like I have done card... Thu, 8 Mar 2012 18:49:45 EST Who Measures Body Fat and What Method Do You Use? At the military academy I went to we measured body fat with calipers at multiple locations on the body (bicep, tricep, sub scapula and suprailiac). Body fat was determined by a chart that looked at the sum of the measurements. <BR> For those individuals that had issues with body fat they put them in a chair and lowered them into the pool. <BR> Today I see calipers at GNC with directions to measure in one location. <BR> There are tape measurement formulas for height, neck size and waist s... Wed, 29 Feb 2012 11:54:32 EST Can you build muscle with calisthenics? I do strength training with weights, and a lot of calisthenics. Most of my cardio has been circuit training; I am doing interval training and drop downs. I reached my goal weight and even surpassed it in December - but I can't seem to get the TONED look I want - way before beach body season. I joined this team hoping to find some ideas for skin toning here - and if that means I have to "bulk up" or build more muscle, I will. The look I want is really tight and toned with definition, not major... Wed, 29 Feb 2012 10:41:44 EST I'm new here - but it looks like the posts are old I am a little below my goal weight, but I really need to tighten and tone everything - especially arms and thighs. I work out every day, haven't gone over 1200 calories at all since I started this journey last July (joined SparkPeople in August.) I am a chronic under-eater (because of the cost of food) and now that I am trying to eat healthy, I have gone way way way into debt to do that. I look fine in clothes, but I want my beach body back by beach body season (May) - I need all the help I c... Mon, 27 Feb 2012 12:47:20 EST Petition to Label Genetically Modified Foods If you're interested in knowing what goes into your food, this link's for you. <BR> Let's get some transparency into food labeling. <BR> <BR> You can remain anonymous, while adding your voice and making a small difference. <BR> <BR> <link> 59/636 /222/ </link> <BR> <BR> Thx! <BR> : ) <BR> Mzzchief Mon, 13 Feb 2012 14:33:17 EST 21 Days Of Dedication So I work out 3 days on 2 off. For the most part, I eat healthy. But that's just not cutting it (no pun intended). But for 21 days, I'm eating my 5 meals a day, and strictly only water. This will definitely test my discipline but the reward out weighs the struggle! Anyone else done something like this? Sat, 4 Feb 2012 11:30:43 EST caloric intake and protien intake So here is what's going on. I ha e crushed 3 weight loss goals of mine. I went from 305 lbs to now 179. I'm happy here. Now I want to gain muscle. I don't care if the scale goes up if its Len muscle mass. Starting Tuesday ill be drinking 3 muscle recovery/rebuild snakes a day, 2 with my meals and 1 for breakfast. I eat about 6-8 times a day and intake with the three shakes about 2100 calories a day and around 130+ protein a day. Is this enough, too little, too much? I can easily add calories ... Fri, 3 Feb 2012 22:52:38 EST Hello introduction Hello everyone, <BR> I just want to take a minute to introduce myself. My goal is to lose some fat. I don't care much about what the scale says. I will know I am making progress by my body messurements. <BR> I used to be very fit and active...but once i started working swing shift about 7 yrs. ago every thing just changed. My job was very physical and I took a while to adjust to the new sleep pattern. I still work swings, but I have a less physical job. <BR> <BR> I am ready for a change... Sat, 28 Jan 2012 00:47:16 EST Reintroduction and a question Hi. I've belonged to this group for a few years but have not consistently used SP for the past couple years. So, if I introduced myself in the past it has been a while. My name is Susan.I think this group probably can answer some of my questions. <BR> <BR> I have come back to SP not because of weight gain but because of unexplained weight loss. I started losing weight without trying somewhere around the beginning of October. In October I went to Rome and on a Mediterranean cruise. While we w... Mon, 23 Jan 2012 17:57:21 EST Hello Hello im jon, my plan is to lose weight and get down to 180 lbs and start building muscle but not to much muscle. i do not want to look like the body builder guys. I started doing 100 pushups a day one time and it raised my bench press 40 lbs. i was really impressed. One of my muscle/weightlifting goals is to be able to bench 315 lbs. I know once i get down to 180 lbs and start putting on muscle that i will. Thank you. Fri, 13 Jan 2012 02:31:13 EST exercising when exhausted Is it a good idea to exercise when you're exhausted? <BR> Is it a good idea to pick up the same intensity level of exercise if you haven’t been able to exercise at that level on a regular basis? When I train regularly, I can do some decent weights at decent reps. <BR> <BR> For the last several weeks, I’ve put in some extremely long work days 6 days a week that have left me no time to work out and burned out exhausted. When I finally had a chance to make it back to the gym, my trainer wa... Sun, 18 Dec 2011 10:13:41 EST Have you ever heard of Greyskull LP? I am going to give it a go for the next two weeks. There are added exercises but I did not list them only the "basic" template. <BR> <BR> The basic idea is three working sets (warm-up sets not included below), first & second set are 5 reps and the last set is 5 reps plus more until failure. Start at a weight that you could 10 reps with at a safe and proper technique. <BR> <BR> Here's a sample (sets x reps) <BR> <BR> Week 1:---------------------------- <BR> Monday <BR> Bench Press 2x 5, 1 x... Sat, 17 Dec 2011 07:21:51 EST Body Fat Analyzer I am looking to purchase a body fat analyzer for home use, what kind would be the best? Thanks Tue, 13 Dec 2011 11:19:41 EST Hello everyone My name is Mike, <BR> <BR> I am trying to reduce my body fat and increase my overall body strength. In the past 9 months I have been watching what I eat, working out hard and learning from the advice given by members of this web site. <BR> <BR> I can sure use your help to get to the next level. <BR> <BR> Thanks Mon, 28 Nov 2011 21:19:19 EST Hello everyone Hello, <BR> <BR> Just got back onto Spark People after a while of being away. Last time I didn't utilize the message boards or communities much, so hopefully this journey will be different from my last. <BR> <BR> I am a former Marine who got out a couple of months after having my baby many years ago. I have been a stay at home mom since getting out and am a proudly serving in a different capacity as a military wife. I've been struggling to lose weight for quite some time now, my baby is no... Thu, 10 Nov 2011 18:25:57 EST Just Starting Out - Looking for Advice Hi Sparkers, <BR> <BR> Here's where I'm at. I lost 60-lbs last winter, went from 215 to 155, which is great. I'm 5'8" and I think my BF is around 18-19% using the tape. I'm very lean now, except for a bit around my gut, which is hiding my abs (grrr). My goal is to build up strength, some muscle size, not a TON, and burn off that layer on my gut. I figure I have 5-10lbs still there. I have a pretty good cardio program going. I'm a runner, so I generally run an hour a day, six-days per week.... Mon, 31 Oct 2011 15:03:07 EST How long to get ripped? I don't expect a concrete answer for this one...... <BR> <BR> How long does it really take to lose body fat? I know as a chick, it's tough to build muscle at any great rate, but I was really hoping that after a year of being consistant I would have seen more changes by now. Seemed like I dropped 20 pounds in 3 months(in fact, I did), and the last 9 months lose 6, gain 6....panic.....beat head against wall....repeat. <BR> <BR> Just looking for opinions of those of ya who have been ... Sun, 30 Oct 2011 16:42:32 EST HeLLO Im new and wanting to build muscle!help? Im almost 20 an dim 195.3lbs,maybe more now.Im wantiing to lose 50lbs and gain muscle.I dnt have any gym supplies and dont have any money to go to gym in nxt town.I have a Billy Blanks Tae-Bo dvd.would that help?help?and its very hard for me to do a sit up and a push-up,even a GIRL PUSH-UP!I need help.thANKS! Sat, 22 Oct 2011 01:46:24 EST what is your favorite workout please share your favorite workout here Mon, 10 Oct 2011 21:01:31 EST Nutrition for Gaining Muscle OK - this is my first post to this team, so please bare with any social missteps. :-) I'm working out 5-6 days a week, and for about a year I was losing weight and gaining muscle pretty well. Now I have hit a plateau, and I'm pretty sure it is nutrition related. I've been doing some research (including this teams prior threads) and there seems to be some disparity of information on the "gain and cut" theory. Specifically, some new nutritional programs seem to suggest that "gain and cut" i... Sun, 9 Oct 2011 21:07:45 EST What is the fastest way to build muscle? What do you do when you want to build muscle fast? Sat, 24 Sep 2011 23:48:32 EST BF% Low but Waist Increases. What to Do? My BF% is low, at the most 15% (my calipers don't go any lower). There is very little fat around my middle yet my waist has been increasing. It is muscle for sure but it doesn't look very lady-like. Is it the obliques? Is this a common problem? Are there ab/core exercises I should not do or ones I should definitely do? Any thoughts? Tue, 20 Sep 2011 15:01:49 EST Hello Everyone Hi everyone, I've been on and off of SP for about 4 years now and just found this group. I lifted pretty hard the past 3 years and gained some good muscle, though unfortunately I've also added fat on top of it. I'm just looking for a group that fits my lifestyle and this seems like the place for me. I look forward to being part of this team and hopefully cut some weight. Mon, 12 Sep 2011 13:31:31 EST Biceps really sore! I recently bought a bmx bike and so I took it out a few days ago and kept on trying to do a manual.... for at least 30 minutes. That involved a lot of pulling on the handle bars to try to get the front wheel off the ground. The following day my biceps (especially the right one) were very sore I could barely lift my arm up. Is that normal? Is it unhealthy to reach that stage of muscle soreness? It would be great if someone can explain to me what is going on... thanks! Sun, 4 Sep 2011 18:29:08 EST Bodyweight Strength Exercises I just did a search for, "bodyweight exercise" and there were no results. I've been looking for a means to increase my ST and bodyweight exercising really appeals to me. I just got a book called, "Convict Conditioning" which lays out a training progression of bodyweight strength exercise. I am excited. How do people feel about bodyweight training? Thoughts? Ideas? I am completely new at this and any information, anecdotal or otherwise, would be much appreciated. Thanks. <BR> <link>www.amazo... Thu, 25 Aug 2011 17:44:15 EST Pistol Discovery I tried pistol squats for the first time today. Amazing! Impossible! Extraordinary! I've been doing the SP single-leg dumbbell squats with ball <link><BR>es.asp?ID=32&from=fitness </link> but today I tried a real pistol squat <link> </link> and I felt lucky if my leg formed a right angle. Lowering my body to the floor - no way! I am so impressed. Do you all have favorite bodyweight exercises? Mon, 15 Aug 2011 15:11:28 EST Persistently Underweight I am hoping you all might have some advice concerning my attempt to gain LBM. I am female, 5'7", 112 lbs, 15%BF. I feel healthy, not scrawny, more muscular than I have ever been before. but I am still underweight. My workouts have always been cardio oriented. I have been shifting to ST and lifting, with a few HIIT (interval training) sessions a week. I love to jump rope and won't stop that. I have been practicing HIT (super-slow lifting) recently. I don't eat meat. I do eat some animal based ... Sat, 13 Aug 2011 09:53:18 EST new rules of lifting anyone else following one of 'the new rules of lifting' programs? i'm currently following the new rules of lifting for women. it's supposed to take approx 6 months, after which time i think i'll either try the classic 'new rules of lifting', or 'the new rules of lifting for abs' <BR> <BR> i'm at the end of stage one and really enjoying the program. anyone else following one of these? Mon, 8 Aug 2011 01:39:06 EST Hi! New Here & Passionate about the Gym. Hi, my name is Heather. I am recently back here at SparkPeople after a lengthy hiatus. This amazing site was instrumental in my losing over 35 pounds. Unfortunately, I herniated a disk in my back in the midst of this great streak and lost focus. Thankfully I only regained only 8 or 9 pounds in the 8+ months that I was absent. (I know it could have been much, much worse.) <BR> <BR> I joined a gym about 3 months ago and in the last month and a half have been getting more and more serious abo... Sun, 7 Aug 2011 21:48:59 EST Looking for a 5 zone HR monitor Can anyone suggest a 5 zone heart rate monitor that tracks total time in all 5 zones and gives you the total times without having to connect it to a computer? Sat, 30 Jul 2011 09:11:36 EST New to Team/Blog on Fat & Muscle Hi I'm new to this team and did a blog awhile back on fat & muscle that you may want to check out and I even posted a picture of it. <em>247</em> Linda Fri, 29 Jul 2011 11:11:39 EST From Truffle Shuffle to Sexy Muscle? Noob. Hey everyone! <BR> <BR> So I have been on Spark for a little over a year and have some success and some failures. Unfortunately I am back to square one at a lofty 305 pounds. <BR> <BR> Le sigh. <BR> <BR> HOWEVER! <BR> <BR> I want to start getting in gear and really getting into fitness and building muscle. I do cardio every now and then - and I love to weight lift but I don't know what types or how many or any of that. <BR> <BR> I am into roller derby and I have recently started swing da... Fri, 29 Jul 2011 03:07:30 EST BF% How low should one's BF be before a bulk or recomp? Mon, 18 Jul 2011 20:33:05 EST Heart Rate vs. Perceived Exertion Does anyone here recognize the situation I've described in my blog: <BR><BR>_journal_individual.asp?blog_id=4316695 Wed, 22 Jun 2011 22:50:48 EST Help for "mature" female arms <BR> I'm asking for help here with a problem I've experienced since my early 50s... the ole bat wing issue. <BR> <BR> My thoughts are that I'd better do something now, before things get past the point of no return. <BR> <BR> SO I'd like to know if there's any FEMALEs on this team, over 40, that's HAD flappers and gotten rid of them thru diet and exercise. I'm not looking for generic advice from people who have never had this problem. Reason being, I'm not even sure if its possible to tight... Fri, 17 Jun 2011 23:37:24 EST HIT- High Intensity Strength Training I've been a member of this team for awhile but this is my first post. I read this article this morning: <link><BR>_articles.asp?id=253 </link> <BR> Wow. Just came back from the gym and trying out this slow-motion lifting. Incredible. It takes concentration to slow down. Really feeling the control and having good form is something! I am so impressed. This is amazing. Thu, 16 Jun 2011 10:25:20 EST Hello My name is Josh, and I'm 26 from Melbourne, Australia. I've been trying to put on muscle for a few years now (on and off), with very little success. I know why it hasn't worked for me so far. I haven't been eating enough, or eating the wrong things, haven't been tracking my food or workouts, and haven't been working out regularly. Hopefully things will be different from now on and I'm hoping to pick up on some of the expertise of this team. <BR> <BR> So I might start with a question: Do you ... Tue, 31 May 2011 21:07:44 EST everyday leg routine suggestions Hi Everyone: <BR> As I do my cardio I am looking to do a small leg routine everyday. Something that I can do at my desk as a supplement to workouts. My legs are very heavy so I know that I have to really step up the cardio but I still want to do something small everyday. <BR> So I am looking for suggestions: <BR> This is what I was thinking <BR> 25 squats <BR> 30 calf raises <BR> and now I am stuck if I could think of 1-2 more leg exercises to do at my desk I am golden <BR> all thoughts appre... Tue, 31 May 2011 13:10:44 EST Going back to basics I went from 190 LBS and 9% body fat to 280 and 35% body fat. <BR> Time to get back - <BR> I was successful when I used tried & true methods. Lean muscle burns fat - <BR> 6 meals a day and protein, protein, protein!! <BR> Sun, 15 May 2011 13:33:28 EST Hey Just wanted to stop in and introduce myself. I've been signed up for Spark People but haven't really used it. I need to lose about 100lbs. and don't really know how to go about it. I want to gain muscle tone also. Any advice would be welcome! Mon, 25 Apr 2011 17:53:34 EST Enjoy your Easter Happy Easter Team Members <link><BR>ode=2850395476445&source=jl999 </link> Sat, 23 Apr 2011 19:55:25 EST cut or bulk? So I met with a new trainer today for a routine. He was leaning towards a bulk....admits that he is not a dietician so he did not give much nutritional advice. Told me to cut down on the cardio (YAY) in order to produce the maximum amount of muscle. So my question is: I have alot of fat% to lose but, perhaps, not alot of "scale" weight, so should I still be trying to lose maximum fat before trying to pack on maximum muscle? Or will the fat still come off with less cardio and more strengt... Sat, 23 Apr 2011 19:36:53 EST Here I go again Hi. Back at the gym for about a month now, but had been exercising at home since october when I decided to shed a few pounds. Want to get back to serious weights....has been about 5 years. Guess I stopped last time because I wasn't gaining any mass and was verrrrry frustrated, even had a trainer to design programs. I did lose BF but didn't have enough muscle under to see anything! Hence, here I am,,,,,again. I've been doing endurance type classes with weight at the gym thus far, and car... Thu, 21 Apr 2011 21:41:53 EST need super set ideas I just finished a twelve week lifting / running program and am looking to change things up a bit by incorporating super sets. These will be new to me and I am looking for superset ideas to go with the below weight training exercises. I have targeted explosive energy type plyometrics on some but am open to more ideas. My plan is to couple a set of weight lifting exercise with a superset exercise immediately following. I would rest in between and then complete another superset till I do fiv... Wed, 13 Apr 2011 12:09:01 EST Hey Everyone Just wanted to introduce myself to the team real quick... name is Matt, i just joined SP within the week, so im still working my way around these areas. I joined mostly to help support my wife who is trying to lose weight... myself personally have been hitting the gym pretty hard the past couple months trying to gain more muscle mass. Ive got a pretty good routine, and have a good deal of knowledge on the topic. so hopefully i can find some good pointers and maybe even help a few of you out! Mon, 11 Apr 2011 19:49:15 EST Eat more and...LOSE MORE !!! Accelerate your metabolism and fat-burning furnace... <BR> <BR> And lose weight more quickly!!! <BR> <BR> ***By eating five times a day*** <em>104</em> <BR> <BR> Eating smaller, more frequent meals is just like ''rev-ving'' the engine on an idling car! <em>226</em> <BR> <BR> ***And that could lead to faster, easier weight loss*** <em>9</em> <BR> <BR> Eating five times a day -- three meals plus two snacks -- because eating more frequently will boost thermogenesis, the production of bod... Sat, 9 Apr 2011 16:11:14 EST I can't remember the last time I was this excited to go lift weights. I joined Spark this past Sunday. For the last 6 weeks I've been lifting on Tuesdays and Thursdays. Unfortunately I've also had to travel for work about 50% of the time, whithout access to a decent gym. Frustrating from a training standpoint, and just horrible to leave the family at home so much. I was out of town last week, and had an all-day meeting scheduled for Tuesday. When was it scheduled? On Tuesday morning! No time to adjust the schedule as my Tuesdays are ... Thu, 7 Apr 2011 12:00:07 EST My supplements and workout so far!! Hello everybody I am a 20 year old black male from Chicago. So far in my journey I have lost 27 pounds but I have not seen the results i wanted so for about a week now I have been taking Lipo 6 Black, and Optimum Nutrients Gold Standard Whey Protein and there Optimen Vitamin. Monday I have been doing lower body, Wednesday upper body, and Friday whole body training, along with cardio 5 days a week. I am trying to get down to 190 by my b day in August so any advice or words of encouragement wou... Thu, 31 Mar 2011 22:54:07 EST Hello Everybody/My supplements Hello everybody I am a 20 year old black male from Chicago. So far in my journey I have lost 27 pounds but I have not seen the results i wanted so for about a week now I have been taking Lipo 6 Black, and Optimum Nutrients Gold Standard Whey Protein and there Optimen Vitamin. Monday I have been doing lower body, Wednesday upper body, and Friday whole body training, along with cardio 5 days a week. I am trying to get down to 190 by my b day in August so any advice or words of encouragement wou... Thu, 31 Mar 2011 22:48:49 EST Here I go....AGAIN I'm starting again and dreading it! Lost all I needed to lose and now it's all back on again! Don't even know where to start this time and can't bear to lose it and gain it again :o( Mon, 14 Mar 2011 10:18:35 EST Hello Looking for a toner me. Mon, 14 Mar 2011 01:32:02 EST Do push ups equal bench press I just weighed myself in a push up position and I found that in that position, I am supporting about 69% of my bodyweight or about 74% if my feet are inclined on a chair. So about 149 or 159 lbs. <BR> <BR> Does anyone know if this would very easily equal a bench press of the same weight? I expect probably not, but figured I'd get some other opinions since other sites on the internet appear to have both opinions yes and no. Thanks. <BR> <BR> Mike Sun, 13 Mar 2011 11:36:57 EST Google Site Information I've come to terms with the fact that Google is a benevolent Internet overlord. <BR> Quietly gathering statistics and other information about the sites we visit every day. <BR> <BR> Well... <BR> Today I decided to make some of that...''info' mining''... <em>18</em> <BR> <BR> ***Work for me for a change*** <em>58</em> <BR> <BR> So... <BR> Here's a Google trick that will help you find information on a given webpage. <BR> Like what pages link to it, similar pages or pages that have the web... Tue, 8 Mar 2011 20:01:30 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 20:43:39 EST lean mass up body fat down <BR> After one month of lifting and adjusting my diet and getting back into running three + times a week I have added one single pound. Kind of frustrating but after analysing it I feel much better. I measured my body fat with a BF caliper. The results was a 1.65% reduction in body fat or 2.6lbs of lost fat. My lean mass gained 3.5lbs. The motivation I gained from this one comparison was worth the cost of the BF caliper. <BR> Sat, 5 Feb 2011 22:28:23 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... Wed, 2 Feb 2011 11:30:34 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 20:01:36 EST low zone cardio burns more fat Okay most of you probably know this but I just wanted to share some of my comparisons for the benefit of all. First a little background: <BR> I am a beginning free weight lifter. I still have some fat to lose but want to try to gain lean mass as well. You all told me this is not easy but can be done. I fortunately have had a recent metabolic assessment so I accurately know what calories my body burns during cardio workouts. <BR> I show below what I burn in total calories at three different ... Thu, 27 Jan 2011 14:41:16 EST Sugar Spark and LIFTING! ( A very interesting subject I posted, on one of my SparkTeams ) <BR> <BR> Many people ( and so did I )... <BR> Believe that exercising right after you eat will cause stomach cramps, but that doesn't usually happen. <BR> <BR> Whenever your stomach fills with food... <em>79</em> <BR> ((( Sorry, men...Couldn't find a better emoticon ))) <BR> Its muscles contracts and requires large amounts of blood... <em>326</em> <BR> ((( Get it, men?...''BLOOD''...''boxing''...Ok, forget it ))) <em>198</... Tue, 25 Jan 2011 14:26:06 EST Sets of Weight is it better to do 2 or 3 sets? I have done 3 sets with a 15-10-5 rep format and I have done 2 sets with a 10-5 reps and or 15-8 reps. What do you all think is most effective? Thu, 20 Jan 2011 17:28:50 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... Wed, 19 Jan 2011 19:11:06 EST To eat or not to eat...That is the question. Having trouble with that New Year's resolution to go on a diet? <BR> <BR> If so, don't beat yourself up. <em>198</em> <BR> <BR> The problem may not be your willpower, but how you're thinking about weight and health. <em>58</em> <BR> <BR> Francie Berg, a nutritionist who runs an organization called the Healthy Weight Network, gives these 10 reasons not to go on a diet: <BR> <BR> 1. Diets don't work. <BR> <BR> 2. Dieting can cause lasting injury and death. <BR> <BR> 3. Dieting disr... Thu, 6 Jan 2011 22:05:53 EST Assisted Pullup Machine Hey! What do you guys think of this machine? I want to try it but have NEVER been able to do a successful pushup in my life and it seems like a machine that can be helpful. I tried it today and it was tough... just looking for thoughts and advice <BR> <BR> thanks in advance <BR> <BR> Sat, 1 Jan 2011 23:59:40 EST Lifting Partner? is anyone in Chicago that would be interested in lifting together? <BR> Sat, 1 Jan 2011 23:55:45 EST Chinup/Pullup training I still cannot do even one pull and can only do about 1-2 chinups (even then strictly at the beginning of my workout). I am well aware that biceps and back muscles (lats primarily) are supposedly the muscles used for chinups and pullups. I have also been gaining strength in the lat pulldown over the last few months and notice a difference there. However, I still cannot do any better on chinups and still zero pullups. I've read lately that the lat pulldown won't help increase strength for ... Sat, 1 Jan 2011 14:04:51 EST Online trainer? Hello i would like to sign up for an online personal trainer i checked out couple of websites, and they are not cheap! I really like Jackie Warner's site and i was wandering if anyone knows about it or tried it. Or can anyone recommend any other online personal trainer? Thank you. Wed, 29 Dec 2010 12:40:14 EST Protein Powder Do you use it? <BR> <BR> How often do you consume it? <BR> <BR> What brand do you like? Mon, 27 Dec 2010 20:03:32 EST Critique of my workout please Okay, occassionally I chime in on my workouts and questions but haven't posted my workout lately, so here it is: <BR> <BR> Goal: Muscle Mass <BR> Approach: The past 2 weeks I have lightened my weight to anywhere from 60 to 70% of my 1RepMax in order to be in control of the weights rather than the weights controlling me and also I go 1 second on the positive and 2 seconds on the negative. That said, all of my weights seemed to have gotten HEAVIER!!!!!! I ache the day after every workout. <BR>... Fri, 24 Dec 2010 15:40:41 EST best order of weight training exercises I plan to start a new 12 week weight training program next week. My goal is to build muscle and improve definition. I'm going to try a high intensity workout w/ 3-5 sets of 7 exercises at 8 reps alternating between legs and upper body with minimal rest between exercises and sets. I plan on doing this every three days or twice a week to start out. Below is my planned exercises <BR> Shoulders - Arnold Press <BR> Arms/chest - Dips <BR> Chest - Bench Press or depth push-up) <BR> Back/legs - de... Fri, 17 Dec 2010 21:37:41 EST A really good resource for new folks I consider myself new to the whole muscle building thing (I've mostly been focussed on *loosing* weight/fat). I've been using strength training to help, but not seriously focussed on muscle building until recently (as I approach my goal weight, I plan on foccussing less on weight loss and more on muscle definition). Anyway, as a newbie, I've been really impressed with the FAQ list associated with the Fitness subreddit. The FAQ is at <link> </link> . For those... Fri, 17 Dec 2010 16:34:10 EST Avocados...DO WHAT? Did you know that AVOCADOS have more "usable" protein than a steak? <BR> <BR> Yeah, strange, eh? <BR> <BR> While meat protein is largely denatured in the digestion process, avocados (actually a fruit and NOT a vegetable) bypass this wasting process and gives your body a shot of easily absorbed amino acids. <BR> <BR> In fact, avocados have a LOT of powerful nutritional benefits that can actually help you in your muscle-building efforts. <BR> <BR> For example: <BR> <BR> *They're LOADED wit... Fri, 17 Dec 2010 15:25:00 EST Have you read..... Has anyone read "Burn the Fat Feed the Muscle". I started it last night and for some reason this book has really piqued my interest. Maybe I got it at the right time. Fri, 17 Dec 2010 14:51:04 EST Please Help :-( I'm a new mom trying to get back in shape after the birth of my baby I cleaned up my diet and doing a new strenght training program. When I first started I lost 4 pounds and when I added the protein shakes another 4 , but now I'm stuck and I even gained 2 pounds on top of breastfeeding my baby!!! Can you critic my diet and routine. Thanks Fri, 17 Dec 2010 08:34:31 EST Your 'favorite' shoulder exercises For your goal, what are your favorite shoulder exercises? <BR> <BR> For me: <BR> Military Press <BR> Lat Raises <BR> Front Raises <BR> Inclined Reverse Flyes <BR> Upright Rows <BR> Arnold Press <BR> <BR> I usually select 3 - 4 of these for shoulder day but always Military Press <BR> Thu, 16 Dec 2010 09:16:36 EST Workouts when Sore, what to do? After a 3-4 day break from the Gym b/c of my vacation, I had a really great workout on Monday. I listed more then I usually do and overall I felt great. I was fairly sore yesterday, and as I sorta expected, the soreness continued until today. It isn't bad soreness, it is actually pretty nice, because I felt like I got a great workout. Normally I do ST every other day. Is it bad to go to the guy and lift if I still feel the soreness? Wed, 15 Dec 2010 14:20:06 EST Tempo At the risk of sounding like a COMPLETE idiot; I have had many of you give me the advice or have read about tempo on here in regards to lifting weights. It goes something like this: <BR> <BR> ~Form is of the utmost importance, go 2 seconds positive then 2 seconds negative, and only lift the weights you can do to perform both of these perfectly~ <BR> <BR> or something to that effect. <BR> <BR> So I have felt a bit stagnent lately and *sigh* did the above to the letter. <BR> <BR> I went lig... Wed, 15 Dec 2010 07:01:37 EST Help with more muscle Hello everyone. I'm Mike. I joined SP a few months ago. I've been working out daily for the last year and have achieved some good results. I don't really have a weight problem. I'm a medium built man and would like to hear some tips from those with good experiences on how to build more bulk or mass to my muscle. Diet and work-out methods. I'm not looking to be huge, just some better size and definition. Wed, 8 Dec 2010 10:28:06 EST Finding the shake thats right for you is important Does everyone really know if they're drinking the right thing <em>38</em> <BR> <BR> It isn't hard to break this down and most of you already know these things but I thought I should go over it just in case. <BR> <BR> Whey Isolate - <BR> Many products on the market call themselves a whey isolate but how many really are? <BR> <BR> Don't just look at the label and take it at its word because marketing can be tricky. <BR> <BR> Look at the ingredients in the tub or bucket of protein and se... Wed, 8 Dec 2010 07:01:40 EST New KiD.... Hi Team! My name is Kimberley. I have been a sparkie since March 8th, 2010... but on my journey since January 21st, 2010. I joined this team yesterday because I felt it was time to get involved in the teams on this amazing site. :) <BR> <BR> I would like to.. and need to build some muscle. I am not sure how exactly to do this. I will be getting back to the gym on the 17th of this month... so any help would be greatly appreciated. (Thanks!) <BR> <BR> <em>321</em> Let's go team!!! Tue, 7 Dec 2010 15:59:46 EST Injury recovery plan Long story short, I think I have tennis elbow. Seems like a pretty wussy thing to have but it's quite annoying. I've tried going "easy" on the workouts, but it doesn't look like things are going to get better unless I take some time off or somehow figure out a way to do ST without having to lift a weight. Recovery times seem to vary from 2 weeks to up to 2 years !! <em>2</em> <BR> <BR> I'm about 75% into a bulking phase with a surplus of about 500 calories per day. I'm finding I have ... Tue, 7 Dec 2010 07:51:50 EST What You Need to Know About Fats Fats get such a bad rap in the health world... <BR> <BR> Mostly because it is downright confusing!!! <em>198</em> <BR> <BR> At one point, people were told to have diets low in fats (blanket statement). <BR> <BR> Next thing they are told is, that having some fat is okay but avoid saturated fats. <BR> <BR> Then the tune changes to, avoid trans-fats! <BR> <BR> To avoid manufactured trans-fats but get the good ones... <BR> (wait there are natural trans fats?!). <BR> <BR> Then it's, satura... Thu, 2 Dec 2010 15:52:45 EST Two ?'s 1.) How important is keeping strict rest time between sets? (and how much for strength, mass or endurance?) <BR> <BR> 2.) I am starting my new cycle and I want to lift for the next 8 weeks like this: Day 1:Lift Wgts., Day 2: Rest (rinse and repeat). Any thoughts on this? Wed, 1 Dec 2010 11:07:42 EST Flax Seed I just very recently started trying to build my muscle and am drinking smoothies for breakfast with whey powder, banana, blueberries. ground flax seed, wheat germ, and almond milk. <BR> <BR> My husband is an over the road truck driver and while he is home for a couple of days, I am fixing him smoothies too. Hopefully he will want to continue the smoothies while he is on the road. <BR> <BR> My question is this: I once read that it's not a good idea for men to take flax seed. Is this true? A... Mon, 29 Nov 2010 13:29:27 EST Hi from Bay area CA Interested in learning more. Have been doing CrossFit weight training for almost 5 months now. I've seen some gains and am definitely more defined, but haven't advanced as much as I would like in some areas. Sun, 28 Nov 2010 18:36:41 EST Hi Hello, <BR> <BR> Just found this team. <BR> I'm trying to gain/keep muscle while losing weight, which is not an easy thing to do. <BR> Glad to be here with others trying to do the same. Sat, 27 Nov 2010 21:10:03 EST Stretchin' and...GROWTH !!! One of the main things I have been lazy about in my trainin'... <BR> <BR> (there isn't many) has been stretching. <em>39</em> <BR> <BR> I just wanted to take a minute and give you guys the importance of stretching and what it did for me. <BR> <BR> I think as of late one of the things I have been doing more of has been stretching out my legs after each lower body day and sometimes after cardio in the morning. <BR> <BR> I think doing this has given my legs a more volumized look and not j... Thu, 25 Nov 2010 14:45:32 EST soy products and muscle bulking? Hi gang, <BR> I usually drink 12 0z. chocolate soy with 1 1/2 scoop (30 gms) whey protein powder after my workouts. <BR> <BR> Do you guys have any thoughts re: whether drinking soy products vs. regular milk is more beneficial in terms of muscle mass building? <BR> <BR> Wed, 17 Nov 2010 20:53:41 EST What muscles used at bottom of squat Does anyone know what muscles used most at very bottom of squat. It may be normal for everyone but I am especially weak at very bottom of squat compared to what I can do when still a little higher up. If I knew what muscles are mostly used at very bottom I may be able to specifically target that muscle separately to help improve it over time. <BR> <BR> I was thinking mostly glutes but after a little reading on Internet I am now thinking hip adductors. Thanks for any and all help and adv... Sun, 7 Nov 2010 14:53:35 EST Lat cable pulldown vs row Does anyone know if the bent over row (using dumbbell or barbell) is the same exercise and muscles as the lat cable pulldown? Sat, 6 Nov 2010 22:25:18 EST Hello!! Hi! My name is Tim. I'm new to SP! I enjoy meeting a bunch of other people who are also on a journey to get fit. I have lost 40lbs so far this year with an at home workout program and a meal replacement shake (not slim fast..I don't like that stuff). My goal is to lose 30 more pounds. I am sticking with my home workout programs since it works really well for me and a bunch of my friends! I love to meet new people who are also getting fit!! Message me. <link> </link> Sat, 6 Nov 2010 19:30:21 EST Serratus anterior? I would like to develop the narrow muscles that are located between my pecs and upper abdominals. I dont believe they are another pair of abdominals and are the serratus anterior muscles. What do you all think, I'm I correct? <BR> My question is what exercises would focus on these muscles. Or better yet what exercises have you all had the best success with for this muscle group. I would like to work on these with my abdominal efforts. Sat, 6 Nov 2010 00:29:44 EST fitness minutes capped at 120 Why are my fitness minutes capped at 120 for today. This happened to me once before when I split workouts. I logged 132 minutes but the posted minutes were only 120. Whats up? Is there a way for me to break this 120 barrier? I cant seem to find anything about this so I thought someone else could assist me. Thanks. Mon, 1 Nov 2010 22:46:46 EST Weight Belt Since my dabbling into GVT I have had a feeling in my back that made think that maybe I need a weight belt when doing shoulder presses (barbell or Arnold). <BR> <BR> Anyone have any pros or cons about weight belts in general? Sun, 31 Oct 2010 18:51:55 EST SparkAmerica Minutes & fitness minutes don't match I entered 150 minutes of cardio today and my Spark America Fitness Minutes on the right had side only show 120 minutes. Why? Thu, 28 Oct 2010 19:28:25 EST Calories in vs. calories out So I recently purchased a heart rate monitor and according to that, I've been burning around 1,000 calories in a session. My BMR is about 1800 calories I think. Now... how many calories should I consume in a day to still lose fat and build muscle? I heard that there's a 300 calorie window, and if you consume too little, your body will conserve instead of burn fat. I'm just confused about the math of it all! How do you calculate how much you should be eating? What have you found that works for... Wed, 27 Oct 2010 23:34:46 EST Hello Just joined sparkpeople - find it very handy to track my nutritional intake. I am 39 going 23 on Wii FIT. :) I decided early this year that I wanted to live a more healthy and active life. In 8 months I have lost 15 lbs by a combination of weight training and cycling. My metabolism has shot up and resting heart rate dropped by 15%. I find myself eating a lot healthier and frankly having a great time doing it. Its not a chore! Passion, education, and support has been the key to my success so f... Sun, 24 Oct 2010 18:10:19 EST A BodyBuilder's Grocery List: Ok, so I don't really have a list but if I did it would begin like this: <BR> <BR> ~eggs <BR> ~skim milk <BR> ~oatmeal <BR> ~double protein bread <BR> ~hot sauce <BR> ~fat free blueberry yogurt <BR> ~fat free cottage cheese <BR> ~Pre-Made salad <BR> ~fat free italian dressing <BR> ~skinless chicken breast <BR> ~greek yogurt (plain) <BR> ~Flank Steak <BR> ~Albacore White Tuna <BR> ~Broccoli Tue, 19 Oct 2010 17:26:48 EST If it hurts...''Roll It'' I have noticed something I have been doing in the last month or so since my quad injury and it has really been helping with my pump in the gym and keeping my muscles loose. <BR> <BR> ((( The foam roller is an under utilized tool of the trade ))) <BR> <BR> I bet most of you haven't even seen this instrument that is basically for self therapy. <BR> <BR> Its about two-three feet long and about 25" around and its made of foam. <BR> <BR> The way this thing is used is you basically use your ow... Tue, 19 Oct 2010 05:13:39 EST New to team Hello all, my name is Mike. I have been tracking my food and exercise minutes on Sparkpeople for about 8 months now. Knowing my calorie intake and burn has really helped me lose most of my belly fat and start to tone my body. I want to continue to improve my cardio conditioning and muscle tone. I look forward to the insight and sharing of information/opinions. I also like to see how my exercise minutes stack up with others. <BR> Rufous, my web name, is my faithful dog. <BR> Sun, 17 Oct 2010 22:59:28 EST Post workout nutrition? I've heard of authors (ex. Jackie Warner, Jillian Michaels) say to avoid carbs before bed time, but I also hear that it's a great way to fuel your muscles. And unfortunately, the only time I have to workout is in the evenings after work. My post workout nutrition usually consists of mixed berries with organic greek yogurt and ground flaxseed. And since it's in the evenings after my workouts, it falls in the time window of "before bed time". So is this a big "no" for those who want to lose fat... Fri, 15 Oct 2010 15:55:20 EST Should ya' keep trainin'..While sick with a cold ? I've been in many public places this week and almost everybody I've been around at some point is sneezing and coughing and looks like they have a horrible cold! <BR> <BR> You can workout when you have a cold BUT only under certain conditions. <BR> <BR> Let me elaborate before I ramble on. <BR> <BR> Do Not Workout If: <BR> <BR> * You have a fever <BR> * You feel nauseous <BR> * You are highly contagious and in a public gym <BR> <BR> Workout If: <BR> <BR> * You just have a mild cold <BR>... Mon, 11 Oct 2010 22:50:54 EST Greetings from D.C. re-posted it in the general "meet and greet". Sorry! Mon, 11 Oct 2010 19:48:21 EST Body Fat Test I took a quick online tape body fat test and I am at 17%.....ugh! Good news: the average American male is 22%, the bad news, I was at 12% this time last year but 14% this past summer. <BR> <BR> Have I been really watching what I eat? a sheepish "no". I'm currently doing a modified version of GVT and have noticed gains but after next week I am taking a PLANNED week long break and then going back to my regular routine and will count all calories (fat, protein, carbs, too). I deally I want to b... Sun, 10 Oct 2010 16:30:22 EST Hi from another new guy. Advice too please. Hi, I have been on Sparkpeople since end of may. From early may I am now down little more than 50 lbs with another 50 or so to go. So far so good. <BR> <BR> I joined a gym a couple of weeks ago as I don't like winter and won't walk outside then. Too cold. I have now finally began a strength training routine for the first time and I have noticed that my weight has maintained for the last few weeks. Basically coinciding with my strength training. Here is my first question. Can strength ... Fri, 8 Oct 2010 11:33:46 EST Don't lose yur'..."olive" My tip this week is a simple one but very important. <BR> <BR> I know a lot of health and fitness people use Olive Oil as there way of getting their healthy fats. <BR> <BR> I talk to some guys and they say 'ya I get lots of fat throughout the day I cook all my meals with Olive Oil'. <BR> <BR> There is only one problem with that, you're not really getting the amount you think you are. <BR> <BR> For example, if your cooking chicken or steak in a frying pan and you're using Olive Oil to st... Wed, 6 Oct 2010 11:18:14 EST weightlifting and bone spurs in cervical spine? Hey gang, <BR> I have seen the chiropractor for tightness in my neck. Come to find out, I have some bone spurs on my cervical spine. <BR> <BR> Do any of you know if there is a relationship between weight lifting creating issues with the c spine? Or does weight lifting help? <BR> <BR> I am 48, and was told by the chiropractor, some changes are due to age. <BR> <BR> Any experience/info. on this anyone? <BR> :-) <BR> Sue Tue, 5 Oct 2010 10:02:39 EST thoughts about full body workouts 3 times per week HiGang, <BR> I was wondering what some of the experienced lifters feel about full body workouts 3 days a week. <BR> <BR> I tried splits for a while, where I was working different groupings every day and didn't like that as much. <BR> <BR> I seem to be mentally fresher when I just go with the full body every other day, with Sundays off. That way I keep my cardio on the off days from weights. <BR> <BR> I start my workouts with the areas that are most lagging, in order to be the freshest to h... Mon, 4 Oct 2010 23:34:30 EST Delt recommen dations? Hey Gang, <BR> I have been working quite a bit on increasing delt size. It seems a bit easier for me to bulk the bicep and back...just have not seen a lot of development in the delts. <BR> <BR> I do lots of sets hitting the anterior, mid, and post delt. Supersets, giant sets, you name it. <BR> <BR> I'm beginning to wonder if genetically I will not be able to get that really niced "capped" look. I do understand there are genetic limitations...maybe delt size and shape is one of them. I've... Mon, 4 Oct 2010 23:29:26 EST Greetings from a noob Hi. I'm 41 yo male, 165 lb. I just finished losing 20 lbs by counting calories and exercising since July after losing 10 lbs during the preceding year with running and biking. Now I would like to replace some of the lost weight with muscle to cover up my bony shoulders. I would like to continue pursuing long distance biking and running while trying to add definition and mass. <BR> <BR> I'm a total noob to weight training although I have been doing body-weight exercises for the past year.... Thu, 30 Sep 2010 16:07:08 EST You can loose the "belt" but not yur' pants! Ok this weeks tip is going to be a personal preference but I will just give you my thoughts on it. <BR> <BR> They happen to be a few other pros thoughts as well and I am just passing on the info. <BR> <BR> This week its about wearing belts in the gym. <BR> I had a long talk with another prominent pro this weekend about how our obliques seemed to be thickening up a bit over the course of the last couple months/years. <BR> <BR> I asked him if he wears a belt all the time, he said yes from ... Thu, 30 Sep 2010 12:18:57 EST Sucessful ways of gaining muscle I am back to gaining/building mode, I don't call it bulking because I want to gain the minimum of fat while gaining muscle. <BR> <BR> I would like others to share what they have done in the past that have lead to the most gains, in terms of workouts as well as nutrition. <BR> <BR> I'm a woman but I'm all for lifting like a man and even eating like one, lol! I am a vegetarian, and I've found that that makes no difference when it comes to gaining mass, but would like people to share ideas. Tue, 28 Sep 2010 20:53:01 EST Sumtin' smells fisheeee' Are you getting enough fish oil in your diet (or omega's)? <BR> <BR> I have done some trial and error with fish oil to see how much really helped me daily. <BR> <BR> I have found at my size that 10-15g a day has really helped me. <BR> <BR> Here are some of the benefits I have noticed: <BR> <BR> -more stable moods (big one for <BR> -better overall sense of well being <BR> -joints and tendons feel better <BR> -noticeable fat loss component <BR> -better digestion of foods <BR> -... Tue, 28 Sep 2010 12:38:59 EST Hot4fitness introduction Hello My name is Deanna I am a 43 year old Nurse fromLincoln, Nebraska. I have met my weight loss goals and now I want to Gain muscle. I joined this team in hopes to get support and advice in doing so. Happy Sparking!! Thu, 23 Sep 2010 15:50:18 EST Are you serious...Cheat meals ?! This one is an easy one. <BR> It comes from the many Sparkers, always asking about cheat meals, what they should be and how often they should occur. <BR> <BR> ((( I'll keep it simple and give you my equation ))) <em>43</em> <BR> <BR> ***The faster you want to lose weight the less cheat meals you should have, pretty simple right*** <em>10</em> <BR> <BR> The problem most people and I run into, is the offseason and knowing when to stop and when to keep going. <BR> <BR> -My rule is to t... Tue, 21 Sep 2010 13:51:19 EST Here is a list of...70 Protein Shake Recipes Here is a list of 70 Protein Shake Recipes <BR> <BR> Chocolate Peanut Butter Supreme <BR> 12 oz. water <BR> 4 ice cubes <BR> 1 tablespoon heavy whipping cream <BR> 1 tablespoon natural peanut butter <BR> 2 scoops chocolate protein powder <BR> <BR> Mocha Shake <BR> <BR> 6 oz. water <BR> 4 ice cubes <BR> 2 tablespoons heavy whipping cream <BR> 6 oz.. coffee* <BR> 2 scoops chocolate protein powder <BR> <BR> *You may use 12 oz. coffee and no water* <BR> *For an extra pre-workout o... Sun, 19 Sep 2010 15:15:16 EST How many extra calories needed to gain muscle? I posted this also on the Iron Maidens board, so my apologies if you are seeing double...... <BR> <BR> The title pretty much says it all.... About how many extra calories a day do you think a person needs to eat to gain muscle? Sun, 12 Sep 2010 18:46:54 EST 2 seperate questions 1.) I am NOT a bodybuilder per se as in competeting but I am having a concern about the difference in size in my upper arms. My upper right arm is 15.5 inches which is a bout 1 inch bigger than my left. What gives? A half inch difference is okay but an inch bothers me. Is this right? <BR> <BR> 2.) Body fat measuring. What are the different ways to do this. I am considering spending a boat load of money to do a one time body dipped in water measurement but is there a more effective way or che... Fri, 10 Sep 2010 11:04:39 EST StrongLifts Anyone do StrongLifts 5x5 Program? I really would like to add some muscle and it sounds like a good program. Any thoughts? <BR> <BR> Thu, 9 Sep 2010 12:29:32 EST Protein ideas Was just wondering what people eat to increase their protein intake. <BR> <BR> There is obviously, chicken, turkey, tuna and shakes but what else do people eat to give it a boost! <BR> <BR> Oh and what is good for on the go... Sun, 5 Sep 2010 06:07:53 EST Nutritional ratios I am currently just setting up my new nutrition plan and after reading about nutritional ratios I have decided to go for a 40-40-20 (prot-carb-fat) ratio. This is supposedly the mix they use for cutting whilst maintaining muscle. <BR> <BR> Does anyone have any experience in this? <BR> <BR> My aim is to maintain muscle and strength and reduce bodyfat! I have been contemplating trying the atkins diet but am really not sure. Sun, 5 Sep 2010 06:00:02 EST Introducing Me Hi everyone, <BR> <BR> Just thought I would say hello as I gave just joined the group. <BR> <BR> I have been working out at the gym for a fair few years now although have only been doing proper weight training for the past 9 months. I absolutely love doing weight training as I love the feel of the burn! <BR> <BR> Over the past couple of years I have put on a considerable amount of weight and therefore really want to slim down now. I feel like I have a good level of muscle and just need to ... Sun, 5 Sep 2010 05:30:05 EST Whey Protein Powder Hi all, Happy Friday!!! <BR> <BR> I am going to GNC this weekend to pick up some whey protein powder and wanted to know what you guys recommend. Which one have you had a GREAT experience and results from? How does it taste? <BR> <BR> <em>304</em> <em>247</em> Fri, 27 Aug 2010 10:55:45 EST "Meat" me... If you're looking for good protein sources and you stay away from red meat because of fats, check out the eye of round cuts. <BR> <BR> ***These cuts are the leanest of all the red meat*** <BR> <BR> Depending on what book you read or website you will find they only have 3.5g of fat per 4oz portion. <BR> <BR> Thats leaner than a chicken breast! <em>4</em> <BR> <BR> ***Like everything there is a bad side to this*** <BR> <BR> The fact that there is so little fat in them makes them tough... Sun, 22 Aug 2010 19:09:38 EST The Core "3"? or "4"? Bench Press <BR> Deadlifts <BR> Squats <BR> and... <BR> Shoulder Press? <BR> <BR> What are the most popular insolation exercises? <BR> Bicep Curl? <BR> Kickbacks? <BR> Flyes? Sun, 22 Aug 2010 12:43:28 EST Every "body" is different... So, choose and follow as you think best for you. <BR> <BR> I got an email from a team member today. <BR> About training splits and what mine was... <BR> <BR> (I'm assuming he wanted to follow it) <em>38</em> <BR> <BR> I want to share with you all the same advice I gave him. <BR> <BR> When you are planning your split you have to take a long hard look at your own physique and really assess what you need most. <BR> <BR> You have to prioritize your bodyparts in order from worst to best and... Sat, 21 Aug 2010 20:32:31 EST Achieving Symmetry So I noticed yesterday that my left side (upper body particularly) is behind my right side. I seem to be slightly leaner on the right side, I am a right handed person. I also notice when I do exercises, such as tricep kickbacks, there is a difference in ability. I feel like my right arm is getting a workout and my left arm is working and not getting the same results. <BR> <BR> Does anyone have some suggestions on how to catch the left side up to the right side? Fri, 20 Aug 2010 09:53:11 EST Trying to Get My Groove Back I turned 50 last year and all of a sudden all of my excuses for not exercising are gone. The aches and pains that use to discourage me are no longer an ice find time now and enjoy the burn and the challenge. I've been stuck at the same weight for the entire summer and I think I need to change my perspective. Any help is encouragement. Thu, 19 Aug 2010 13:11:20 EST Shredding Fat while Gaining Muscle Mass I know we'v discussed this before but can't seem to find the thread. So let's start a new and may be re-hash over the basics; <BR> <BR> Can you shred fat while gaining muscle mass? Tue, 17 Aug 2010 14:15:53 EST Hi! Hi All, <BR> My name is Stephanie and I came across Spark People and I'm excited to have joined! I have been active in weight lifting for many years and my dream is to one day compete when I reach my goals (if I'm not too old!) :) I look forward to learning from my "new friends" here. Mon, 16 Aug 2010 21:18:41 EST german volume training I've been doing GVT for about 8 weeks now I'm really trying to build up some mass.Does anybody know if it's ok to continue with this traing routine longer or should i stop and try something else any response is greatly appreciated thankx Sun, 15 Aug 2010 22:56:21 EST Glad to be apart of something so powerful Although I'm not new to SP, I'm so glad I decided to re-introduce myself to the SP Community. <BR> <BR> Sometimes you just feel like you're all alone on this quest; asd it's so good to be amongst people and a community that's meets my expectations far beyond what I could've ever imagined. <BR> <BR> Thank you so much for creating something so profound. Tue, 27 Jul 2010 22:59:26 EST A New high protein diet needed Hello everyone, <BR> I recently lost over 40 pounds but it took me over a year to accomplish this. However, I found out that I was over eating still due to not measuring and weighing my food. I still want to lose a few more pounds to reach my goal weight and need a good high protein diet for a bodybuilder. If anyone can direct me to getting a good diet it would be greatly appreciated. <BR> Thank you, <BR> Angel Fri, 23 Jul 2010 09:41:46 EST Bruising Have a real quick question about bruising when lifting weights. First off, nothing major. I get lot of small bruises along the top of my shoulders when doing leg presses. It looks like someone has taken a dark red ink pen and drawn a dotted line. Doesn't hurt, goes away in a about a week, just to come back when I have leg and back day again. Am I lifting to much? Am I doing something wrong? (Hard to tell when you're not there.) Thu, 22 Jul 2010 22:14:12 EST Burned 715 cals today My HRM tells me that I burned 715 calories lifting weights for 40 minutes today. Seems a bit high if you ask me. Average HR was 147, peak was 174. Tue, 20 Jul 2010 21:16:53 EST carb cycling diet Carb cycling is a powerful tool for weight loss. Combining the benefits of a low carb diet plan with periodic days of carb loading is one of the most effective ways to lose weight and keep it off. To most weight loss beginners, carb cycling seems too complex and confusing. Here is a simple plan that will give you all the weight loss advantages carb cycling can offer. <BR> <BR> <BR> Why Low Carb? <BR> <BR> Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are ... Sat, 17 Jul 2010 00:24:37 EST New guy here Hello to all. My name is Josh, 30 yrs old, 50lbs lost, 25 more to go. I've been on SP for about a year now and working out for about a year and a half. <BR> <BR> I started working out with P90X, completing 3 rounds. From there I started C25K, then tried out Insanity for two rounds. All of these combined is where I lost my 50lbs. Then I hit a plateau... and gave up working out for about 1+ months. <BR> <BR> I'm now back on the bandwagon. Started C25K for a 2nd round and doing my own version ... Fri, 16 Jul 2010 22:18:53 EST what is a calorie? What is a Calorie? <BR> A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy. For example, a gallon (about 4 liters) of gasoline contains about 31,000,000 calories. <BR> Specifically, a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). One calorie is equal to 4.184 joules, a common unit of energy used in the physical sciences. <BR> <BR> Mos... Thu, 15 Jul 2010 23:10:29 EST fitness fact or fiction? 1. FACT/FICTON: Cardio burns more calories than strength training. <BR> <BR> Fiction. <BR> <BR> Contrary to long-held belief, strength training is—as new studies have shown—superior to steady-state cardio in caloric burn. In one University of Southern Maine study, participants blasted as many calories doing 30 minutes of weight training as they did running at a six-minute-per-mile pace for the same amount of time. Unless you're Lolo Jones, strength is your best bet. <BR> <BR> The other h... Sat, 10 Jul 2010 01:45:17 EST neck fat a better indicator of obesity than BMI <BR> Neck size may be better indicator of weight issues than body mass index <BR> <BR> <BR> <BR> <BR> Meet the expert: <BR> Olubukola O. Nafiu, M.D. <BR> <BR> Learn more: <BR> U-M Department of Anesthesiology <BR> <BR> <BR> <BR> Ann Arbor, Mich. --- Body mass index, a well-known method used to determine overweight and obesity in children, may not be the best way to describe distribution of body fat. <BR> <BR> Rather the size of a child’s neck may better predict childhood obe... Thu, 8 Jul 2010 23:31:12 EST Salt ??? I have great difficulty with my salt intake. <BR> <BR> All my other nutrients are pretty much bang on where i want them to be except the salt it can go as high as 3500 mg per day. <BR> <BR> Will this hurt my health in the long run if everything else is in check and also doing intese cardio and weights ? Or can my body handle this much salt ? <BR> <BR> Mon, 5 Jul 2010 16:40:07 EST How do I make my goal weight higher? Has anyone figured out how to make sure a goal weight is higher than your starting weight on SparkPages? Mon, 5 Jul 2010 14:09:09 EST Who likes to go back ? Well, I do...( Sometimes ) <em>58</em> <BR> <BR> Isolation movements are great for really seperating muscle and rounding things out. <em>85</em> to <em>25</em> <BR> <BR> To really build a powerful physique you must master the basic compound movements. <em>344</em> <em>84</em> <BR> <BR> I have avoided things like deadlifts in the past and only to see my physique suffer. <BR> <BR> To really build the strongest most powerful looking physique you can make sure you have these movement... Wed, 30 Jun 2010 04:46:11 EST Hi I'm new Hello, <BR> <BR> I just join this team today. I have a access to a full gym with a sauna put not sure how I should workout for weight lost. I need to loose 30 pound. No sure how to lift weight or what carido machine to use I want to gain muscle and loose fat need a work out plan. Please help. Also trying to lose belly fat and help with a eating plan. Not sure how long to to carido or weight train Sat, 26 Jun 2010 14:15:36 EST My Protein Dilema I read that you should take in one gram of protein for every pound you weigh when trying to build muscle. I can't imagine taking in over 200 grams of protein. I can get up to 175 grams of protein, but even that is tough for me. I obviously need to lose fat, but am trying to gain muscle at the same time which as you know is tough. <BR> IF you could halp me clear up my protein issues I would appreciate it. Mon, 21 Jun 2010 14:22:12 EST Need help!!!! So I've lost a lot of weight in the past and am now trying to lose the last 10lbs (the hardest I swear!!!!). My trainer is advising me to toss the scale focus on strength training to lower my body fat% (I'm now at 26% and trying to get down to 18%). I've taken the advice even though I really want the scale to move but whatever...problem is that I also love running and have 2 10Ks this year (one in July and one in Sept.) so I find myself multi-tasking because I strength train and follow a race... Thu, 17 Jun 2010 08:59:00 EST Share my Foods and Suppleme nts/That help me GAIN! ***Here's my list of FOODS and Supplements*** <BR> <em>341</em> <em>301</em> <em>53</em> <em>492</em> <em>496</em> <em>466</em> <em>194</em> <em>273</em> <BR> <BR> Make the best...Out of this! <em>344</em> <em>84</em> <BR> <BR> ***I'm open to suggestions and ideas*** <em>58</em> <BR> <BR> *Ben Weider* <BR> -UltraWhey Powder Pro (Creamy Vanilla) <BR> -Creatine Monohydrate (Pur) <BR> -L-Glutamine <BR> <BR> *MVP Nutrition Labs* <BR> -Elite ISOlogic Whey Protein Isolate (Fre... Sat, 12 Jun 2010 02:03:28 EST TRICEPS!!! <link> </link> <BR> <BR> Good Lord, check out this tricep site. ShaZHAM! I wants 'ceps like those! Fri, 11 Jun 2010 16:04:45 EST Working upper body only? I have this body type where my legs are dis-proportionally large compared to the rest of my body. I am considering focusing only on upper body exercises. Would such a practice be ok? Wed, 9 Jun 2010 08:51:37 EST In strength training Is it better to switch... In strength training Is it better to switch the weights and reps every session or to switch every 3 months ? <BR> <BR> I always thought that every 8 to 12 weeks was time to switch routine but taking a fitness quiz on another site (Can You Spot Workout Bloopers?) and they say to switch weights ands reps every session since doing the same routine is not challenging your muscles. <BR> <BR> Is this why I am not really seeing any results? <BR> <BR> I was looking @ shared fitness tracker here... Tue, 8 Jun 2010 12:57:12 EST "Just Do It"...but how ? "Just Do It !!" <BR> <BR> They've screamed it from the rooftops in every Nike magazine ad, billboard and television commercial for the past 20 years. <BR> <BR> "Just do it?" <BR> I can tell you first hand...That is the wrong message. <BR> <BR> It's not only wrong because no one should do anything until they... <BR> <BR> KNOW HOW to do it properly. <BR> <BR> ***When talking about bodybuilding***..."just do it"... <BR> <BR> That's a recipe for injury and frustration. <em>39</em> <BR>... Tue, 8 Jun 2010 02:50:39 EST Core training first? Now I am curious about something. I love weight training but I am told that I should concentrate on my core now first before I get to lifting heavy weights is this something that I/we should be doing? I am sitting down all day at work in front of a computer so my mid-section I really want to lose this fat before I start packing on a lot of muscle and I really don't want to lose any muscle either. What would be the best way to go about this then? I have changed my eating t... Wed, 2 Jun 2010 14:10:23 EST Lost about 100 pounds, now im ready I've lost about 80 pounds in the last year and 100 in the last 2. I did this just by changing my diet. I barely did any exercise. I am active with my 16 month old son but I sit at a desk most of the day at work. Now I am ready to start exercising and building some muscle. I can't join a gym, no extra money and plus I don't really feel comfortable at a gym anyways. I have weights at home, etc and I can spend a little bit on some of that type of equipment if needed. I have no idea where ... Wed, 2 Jun 2010 12:17:30 EST Pre-Exhaust Training Technique <link><BR>st-training/ </link> <BR> <BR> I never heard of this before. <BR> Thoughts? Tue, 1 Jun 2010 11:04:42 EST Bruises on front delts after doing front squats? Am I the only one this happens to? It seems not matter how I hold the bar in a front squat, either with my hands flipped up (VERY uncomfortable), or with them crossed that I wind up with bruises on my front delts. Even when I worked with a trainer standing right there, making sure I did it right, I STILL got slight buises for a few days on my delts from the position of the bar, and of course it's sore. <BR> <BR> Anyone else have this issue? Any way to get around it? Sat, 29 May 2010 00:37:55 EST Lose fat and GAIN muscle...BUT HOW? ***We all want to burn fat and GAIN muscle*** <BR> <BR> This article is a real help in doing both so you can speed up the process of getting in shape. <BR> <BR> Jason <BR> <BR> <BR> "How can I gain muscle and lose fat at the same time?" <BR> <BR> That's right up there with..."How do I get six pack abs"... <BR> <BR> As one of the most frequently asked fitness questions of all time. <BR> <BR> The problem is, when you ask it, you get all kinds of conflicting answe... Thu, 27 May 2010 20:17:52 EST hernia repair 6 weeks ago -- guidance needed!!! Hi gang, <BR> You will probably see this question on a variety of weight lifting teams. <BR> <BR> I had ventral hernia repair with mesh placement about 6 weeks ago (hernia above my belly button). <BR> My surgeon said it is ok to resume weight lifting after 6 weeks. <BR> I've heard horror stories of people getting re-herniations and having to start back at square one. <BR> <BR> Has anyone else had hernia repair, and successfully resumed weight lifting?!!! If so, how did you proceed? Are ... Thu, 20 May 2010 10:55:17 EST Hello my weight lifting friends! My name is Iris and I believe that real women pump iron. I won't go into great detail here about my journey up to this point. But if you are curious you can read about it in my blog on my SparkPage. <BR> <BR> Looking forward to getting pumped with all of you! <BR> <BR> <em>104</em> Sat, 15 May 2010 22:57:06 EST Eat More !!! ***If ya' want to GAIN muscle!*** <em>84</em> <em>344</em> <BR> <BR> In addition to adequate protein, you need more calories. <BR> <BR> Use the following formula to calculate the number you need to take in daily, to gain 1 pound every 2 weeks...(approximately) <BR> <BR> (Give yourself 2 - 4 weeks for results to show up on the bathroom scale) <BR> <BR> (If you haven't gained by then, increase your calories by 500 a day) <BR> <BR> A. Your weight in pounds. <BR> <BR> B. Multiply A by 1... Fri, 7 May 2010 02:26:04 EST Some workouts for the injured, any ideas? I have a stress fracture in my left tibia. Who would have thought an injury so small hurts so dang bad!!! I'm not aloud to do any cardio and I have to wear this ugly boot for 6-8 weeks, better than a cast though. <BR> However, I'm aloud to lift all the weights I want on the upper body and my lower is limited to anything that does not put pressure on my leg (those were the exact words from my dr). The only things I can think of are leg extension, curls, abduction and adduction. Anyone have... Thu, 6 May 2010 15:46:26 EST Need help gaining muscle! Hi everyone. I'm a 24-year-old female with a petite frame. I am a short 5'3" and only 105lbs. For the past two years, I have been trying to gain weight. I want to gain muscle and remain healthy. I have tried almost everything and have only been able to go up from 96lbs to 105lbs. <BR> <BR> I know that many people wouldn't see this as a problem but I believe it is and I'm really looking for someone else out there that may be in the same situation as me. I'm very organized and really looking f... Thu, 6 May 2010 15:00:12 EST It's easy to make your own protein granola bars :) You can vary the ingredients and protein boosters to suit your tastes. <BR> <BR> This version of the snack contains oats, bran, chocolate chips, and yogurt. <BR> <BR> (( A non-dairy version is also included )) <BR> (( Considering calories#weight loss, some ingredients are optional )) <BR> <BR> Prep Time: 15 minutes <BR> Cook Time: 15 minutes <BR> <BR> Ingredients: <BR> Nonstick spray <BR> 1 cup soy protein powder <BR> 1/2 cup unbleached all-purpose flour <BR> 2 cups rolled oats <BR> 1/2... Wed, 5 May 2010 03:23:49 EST Trouble meeting required calories I've recently increased the number of calories I'm aiming for to around 2000-2300, but I've been falling short of that most days. Does anyone have any good suggestions for healthy snacks that could give my calories a boost? Perhaps something that is also a good source of protein? <BR> Cheers. Sun, 2 May 2010 21:25:48 EST Burn the Fat, Feed the Muscle Is anyone using this program? Is it working for you? I'm considering buying it but would like some feedback first? Fri, 30 Apr 2010 10:55:10 EST Shoulder pain Hi All, <BR> <BR> I've been doing weights for about three months now. I found right from the begining, that my shoulders were tender when doing push-ups and chest presses. The pain was right on the top front, on the end, right where that "bump" is from joint on top. I found it didn't go away, and although I progressed in all other exercises, those ones plateau'd right where I started, the pain got worse, and eventually I went to the doctor. <BR> My doctor basically nodded, made me lift my ar... Wed, 28 Apr 2010 10:48:42 EST More Definition Hey guys! <BR> <BR> I've posted 3 new up to date photos of my arms and back. I still need help with more definition. What to do? <BR> <BR> I have been doing 3 sets of each...15 incline push ups...15 decline push ups.....10 push-ups w/2 med balls(you know one hand on each ball and then 3 sets w/ the medicine ball switching sides. Plus regular stuff...Bi cep curls and the like. This is done 3 to 4 times a week. I am eating 6 to 7 egg whites each morn w/ my oatmeal this is my pre workout me... Sun, 25 Apr 2010 09:28:37 EST Sport Drinks without high fructose corn syrup? Are there any sports drinks out there with the electrolytes in them that DO NOT have high fructose corn syrup in the? Also, when is the right time to drink these & how often? Sat, 24 Apr 2010 10:11:58 EST Hi there! Hi, I'm brand new to the group (just joined today!) but I'm very excited to find new tips and suggestions for how to build muscle. I'm already at my goal weight, now just have to tone up and build more muscle! <BR> Thu, 22 Apr 2010 21:06:21 EST squats..hip drive I was just watching a you tube video about proper form...again. This video with Mark Rippetoe stressed hip drive, and keeping the back bent for most of it. I was taught many years ago to keep my head and chin up, and chest out. I just want to know the best way. I have lightened my weight to go lower, but now I'm thinking I need to add this focus as well. Mon, 19 Apr 2010 00:31:26 EST Hello from sunny Arizona Hello Team! <BR> <BR> I've been on SP for almost 2 months now. Having a great time and meeting a lot of great people. <BR> <BR> Since January I have lost 41 pounds and started eating clean. I've never had an issue getting my cardio in, but strength training has been another issue. I'm not sure why the concept seems so foreign to me? <BR> <BR> So I am here to learn, make friends, and kick my butt (and the rest of me) into shape. I want to gain strength and definition... not sure how t... Sun, 18 Apr 2010 17:45:15 EST Another weeks rest,...OY! 9 weeks ago I started my first ever "1 weeks Rest" from lifting. I believe that i made mention that I had read ( and heard on here) that a rest every 6 - 8 weeks is good for growth. Welp, I just finished my 8th week on Friday. <BR> <BR> Time went fast but I actually feel like my body is telling me to take a break, I have been making tremndous progress, I feel and look better than ever. I have made small gains everywhere on my body (I'm not in a hurry) and I know I've gained a solid pound or ... Sun, 18 Apr 2010 07:02:45 EST had hernia long to recover? Hi gang, <BR> I had a ventral hernia repair this week. (hernia above my bellybutton). I am so bummed that I have to lay off of lifting, of course. I go in for my post op check in two weeks. <BR> <BR> Has anyone had a hernia repair? How long did the doctors give you before you could resume full weight routine? <BR> <BR> Will I lose all my hard earned muscle, if I am not able to lift heavy for 4-6 weeks?!!! <BR> <BR> Any input from those who have been there would be greatly appreciated! ... Fri, 16 Apr 2010 20:36:29 EST How to properly gain weight? Plan critique. I need some help. I've lost too much weight. I was obese, now I'm on the lower end of "normal" on BMI, which frankly, makes me look a bit emaciated (see my picture, which is recent). About 3 months ago, I decided I was done losing weight. I slowed cardio (which is now 100% stopped) and slowly began increasing my calories every 2 weeks (100 cals per 2 weeks). This is an attempt to figure out exactly what my burn rate is per day. I think I have yet to find my true burn rate as I haven't g... Fri, 16 Apr 2010 09:16:49 EST OUCH! IT Band... Anyone know any good stretches or have any advice for sore IT Band? Most of the pain centralizes in the hip end, but there is some in the knee area, as well. I've been using a rolling pin on it and just making sure to take it easy (I aggravated it by over use) and give it a rest on the walking/running... but this is going on 2 weeks now and it's still rather aggravated. <BR> <BR> Thanks in advance for any advice, links, resources, etc. Tue, 13 Apr 2010 15:06:05 EST new to the forum, not to the weights... Hello... I'm new to the forum, and although I've had a spark account for over a year, just started using it last month. <BR> <BR> I'm just a the tail end of recovering from a very bad shoulder injury that narrowly escaped needing surgery. 9 months physical therapy, 9 months deep tissue and tendon therapy... 20 months recovery total so far, and I'm about 85 - 90% use and able to lift again just recently. This makes me very happy, and I've pushed through the disappointments of not being able t... Tue, 6 Apr 2010 10:32:18 EST Anyone interested in P90X? Send me a message. Tue, 6 Apr 2010 09:10:42 EST PROTEIN DRINKS I have been researching protein powder, keep in mind it's important for me to get a good powder that isn't to expensive. What I understand the best powder is Whey with Dextrose. I have been researching them and didn't see dextrose in any of them? This is what I learned from my little bit of research. <BR> <BR> AFTER HARD WORKOUT <BR> PROTEIN <BR> Whey protein powder mixed with some type of liquid thus creating a whey protein shake <BR> Between 0.15-0.25 grams of protein per pound of your ... Sat, 3 Apr 2010 12:01:29 EST Questions about nutrition before/after workout. Hi my name is Annette, 56 yrs old and now weigh 224.8 after a 6.2 lb weight loss this week. This is what is going on with me. I just started the Biggest Loser challenge at my club and am working out really hard now and have been researching whats best to eat before and after a workout. Do you eat different depending on if your doing weights or aerobics? I have kinda been researching and what I understand is after a hard workout it's important to have a protein drink within and hour becaus... Sat, 3 Apr 2010 11:56:11 EST Greetings! Hello Everyone. <BR> <BR> I joined SparkPeople about a week ago and restocked my fridge and pantry with healthy foods. I want to do what I can to get healthy and stay healthy. I'm still trying to work out the nutrition tracker but in just three days of eating better I am feeling pretty good. <BR> <BR> My biggest obstacle right now is finding a workout DVD that will help with building muscle and losing fat. I am also trying to narrow my selection on protein powder. <BR> <BR> If there is any... Wed, 31 Mar 2010 20:40:58 EST Creating "Balanced" Meals n00bie alert! <BR> <BR> I'm overwhelmed by information right this minute and I hope someone can point me to a resource(s) that can help. To keep it simple, I've mostly paid attention to calories and not much else (lost over 60 pounds). Now I'm interested in either stabilizing my calories (i.e. no deficit) or having a calorie surplus to help me build new muscle. I started looking around and found references to high protein, moderate protein, lean protein, simple, complex carbs, fibrous car... Mon, 29 Mar 2010 07:48:04 EST Hi there... (smiles) Hi I am a 43 176lb female looking for mural support and motivation to help me lose my last 30lbs and I am hoping that I can find that here.I love to Kickbox,step bench,weight train and crosstrain. I love the firm, Cathe Friedrich, tubo jam Chalene extreme and many more... Mon, 29 Mar 2010 00:19:33 EST I'm round...What's yur' shape ? <em>213</em> Hi <em>223</em> <BR> <BR> No athletes in the world gets as lean as quickly as bodybuilders and fitness competitors. <BR> <BR> The transformations they undergo in 12 weeks prior to competition... <BR> <BR> Would boggle your mind! <em>40</em> <BR> <BR> Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up much of their lean muscle. <BR> <BR> There seems... Sat, 27 Mar 2010 22:46:23 EST HELP PLEASE! I really need advice on how to maximize my workouts and workout schedule. I am a pilates instructor and I teach 5 pilates classes a week and one FB Weight lifting class for women. I have been doing Cathe Fredriech's STS program with a 61/2 month rotation. I also ski... I am having a really hard time fitting my cardio into my weekly schedule. I am wondering how much is too much? How I can do what I need to for my body and still do my classes??? Is it ok to do cardio onw weight days? <BR> ... Tue, 23 Mar 2010 19:20:07 EST I love you, Suga'...But I wanna' divorce. ***I work in the field of alcohol and drug addictions*** <BR> <BR> The physical and psychological craving for a substance... <BR> ( in our case / sugar or foods ) <BR> That develops into a dependency and continues even though it is causing you the addiction physically, psychologically and maybe socially... <BR> ( is an addiction ) <BR> <BR> It's chronic and progressive, and the craving may apply to behaviors as well as substances. <BR> <BR> From the same source we get the definition of w... Tue, 23 Mar 2010 16:15:44 EST How's your P, P Hi Sparkers! <BR> <BR> You may have over looked the importance of drinking water. <em>91</em> <BR> <BR> But let me assure you it is vital to your muscle growth as almost of all of your muscle is made up of liquid. <em>84</em> <BR> <BR> You've probably been told a million times that you should drink more water to improve your health. <em>198</em> <BR> <BR> But what about drinking water to help you build muscle faster <em>38</em> <BR> <BR> Are there any benefits of drinking more water... Mon, 22 Mar 2010 09:03:03 EST To answer a member's question... (( Cardio...Before or after weights ? )) <BR> <BR> This is a frequently asked question and one over which a wide spectrum of opinion exists even though it may seem like trivia if you're new to weight training. <BR> <BR> Yet, as with many issues in the exercise sciences, answers to complex questions can be blurred by qualifications and exceptions and tempered by the exercise goals you have set -- weight loss, muscle, strength, sporting prowess, appearance and so on. <BR> <BR> The following ... Sat, 13 Mar 2010 00:20:32 EST HELP! Cardio before or after weights? Hi everyone, I'm new to this team! I'm currently going to the gym 4-5x's a week. I do strength training and and cardio each time. I tend to do high to low intensity on the treadmill (walks/sprints) and alternate my weight training. I'm trying to lose fat and gain muscle. A huge issue i have is not knowing which is better to do first. I get a lot of different suggestions and have been a little confused on the topic. Fri, 12 Mar 2010 11:28:51 EST Within you there is a stillness and a sanctuary... To which you can retreat at any time and be yourself. <BR> <BR> ( I have been going through rough times, lately ) <BR> ( And it came to my mind, what my Grandma' tought me ) <BR> <BR> There was once a simpler, quieter time. <BR> There was a time before our cell phone would regularly light-up with text messages, email notifications, Twitter updates or Facebook statuses. <BR> <BR> This time has been taken over by the "seemingly urgent" but it has not fully disappeared. <BR> <BR> Somewhere... Tue, 9 Mar 2010 08:05:27 EST Doing Cardio While Building Muscle- Part 1 ***Cardio is a problem for people looking to gain muscle*** <BR> <BR> The hardest thing is trying to burn off fat with out losing muscle. <BR> Personally I have given up on this and make cardio an important apart of my exercise regime for the purposes of general health even if means sacrificing a few pounds of muscle. <BR> <BR> As a lover of the outdoors my goal in the gym is not to get so huge that I find things like hiking really taking its toll on my knees. <BR> <BR> It's also cardio... Mon, 8 Mar 2010 20:35:19 EST How's your heart...*S weetheart* ? Make Blood Healthier Instantly with This Oil <BR> By RealAge <BR> <BR> This Week's Tip... <BR> <BR> * Make Blood Healthier Instantly with This Oil * <BR> <BR> How many olive-oil-rich meals does it take before your heart starts to benefit? <BR> <BR> It's possible your body will start reaping rewards after a single meal. <BR> <BR> In a study of people with high cholesterol, their blood samples showed less clotting potential just 2 hours after eating a breakfast containing phenolic-ric... Mon, 8 Mar 2010 18:53:30 EST Tips on motivating and monitoring strength gains? Hi, all. <BR> <BR> My ultimate goal is to lose body fat, and build strength. <BR> <BR> When it comes to trying to build strength, and monitoring gains, here is my strategy. <BR> <BR> - 3 sets of each exercise <BR> <BR> - Target number of reps is "10". <BR> <BR> - I try to lift weights where I hit "failure" on the 2nd and/or 3rd set. I define failure as not being able to do a good (or sometimes a half ass) rep. <BR> <BR> - I record the exercise and weights, and try to beat whatever I ac... Sat, 6 Mar 2010 18:47:43 EST The difference between BMI and Body Fat Percentage I am posting this on several boards, so sorry if you are getting a repeat. <BR> <BR> At any rate, I have heard a lot of questions on the boards about what the differenct between the two are. Here is an article by Tom Venuto I found helpful: <link><BR>g/the_difference_between_percentage_of<BR>_body_fat_and_body_mass_index.php </link> Sat, 6 Mar 2010 17:09:17 EST Are you sore ?...( Part 2 ) There is no one simple way to treat delayed onset muscle soreness. <BR> <BR> In fact, there has been an ongoing debate about both the cause and treatment of DOMS. <BR> <BR> In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness. <BR> <BR> So does anything work to reduce delayed-onset muscle soreness <em>38</em> <BR> ... Sat, 6 Mar 2010 12:21:09 EST Are you sore ?...( Part 2 ) There is no one simple way to treat delayed onset muscle soreness. <BR> <BR> In fact, there has been an ongoing debate about both the cause and treatment of DOMS. <BR> <BR> In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness. <BR> <BR> So does anything work to reduce delayed-onset muscle soreness <em>38</em> <BR> ... Sat, 6 Mar 2010 12:20:38 EST ***30 Minutes to a Better Mind*** You can boost the mind-protective HDL in your bloodstream... <BR> <BR> Just by doing this for 30 minutes a day: walking. <em>41</em> <BR> <BR> When researchers looked at the relationship between HDL and cognitive function in people ages 95 to 107, those with higher HDL had superior memory. <BR> <BR> ***And a daily walk is a great way to boost HDL*** <BR> <BR> How To Get More HDL <em>38</em> <BR> <BR> HDL is the "good" cholesterol... <BR> And more is definitely better when it comes to t... Fri, 5 Mar 2010 15:47:51 EST ***30 Minutes to a Better Mind*** You can boost the mind-protective HDL in your bloodstream... <BR> <BR> Just by doing this for 30 minutes a day: walking. <em>41</em> <BR> <BR> When researchers looked at the relationship between HDL and cognitive function in people ages 95 to 107, those with higher HDL had superior memory. <BR> <BR> ***And a daily walk is a great way to boost HDL*** <BR> <BR> How To Get More HDL <em>38</em> <BR> <BR> HDL is the "good" cholesterol... <BR> And more is definitely better when it comes to t... Fri, 5 Mar 2010 15:47:23 EST Are you sore? If you aren't sore the day after you lift, does that mean you didn't work hard enough? Do you have to be sore to be building muscle? Thu, 4 Mar 2010 22:35:50 EST Tendontis in elbow + Arthritis in knee Hi, <BR> <BR> I have tendonitis in my elbow and it hurts. I bought an elbow brace and wear it at times (and probably need to wear it more often). I was going to the gym but after working out, my right arm would bother me and continue into my shoulder. My doctor told me to not do a lot of things that require using my right arm, which I have, but it's hard sometimes because I'm right handed. Also, I miss my workouts. I tried to keep going by doing cardio (Elliptical and treadmill) but it ... Wed, 3 Mar 2010 17:30:40 EST ***How to build big calves*** It's a question that I pondered for many years as a kid, being born with calves like string beans. <BR> <BR> After much experimentation, what I finally realized was that high volume works great for calves. <BR> <BR> (( For some...They are probably the hardest muscle to build )) <em>198</em> <BR> <BR> Just doing a few sets for them never did anything for me. Since I had no desire to train them and preferred to focus on strength, athleticism and bigger compound lifts they stayed that way ... Wed, 3 Mar 2010 12:16:13 EST Hello? Now can you answer a question re: calories Sorry to be so needy on my very first post to the group! <BR> <BR> First, I'll introduce myself. <BR> <BR> I'm Kelly: mom to a 9 year old son and 14 year old daughter. Married to my best friend for almost 20 years. Live near Houston, TX and lost 52 pounds so far. Down from 250 to 198. yeah!!! Still have a long long long way to go. <BR> <BR> I was told that the best way to lose weight and look fantastic is to become an iron maiden. Strength train! <BR> <BR> I just read (then re-read... Sat, 27 Feb 2010 12:58:16 EST New to group Hello everyone I am new to this group and just figured I would give a little background on myself. I'm 5'10 around 200lbs and I am about a week from finishing an 8 week weight loss cycle. I have lost 25lbs and seen a pretty good amount of change. I am going to do a 2 week system reset and then go for a mass gaining cycle. I would ideally like to get up to about 215 again but have good lean mass this time instead of the fat I just lost. Sat, 27 Feb 2010 12:21:27 EST Part 4:Weight Lifting Is An Exercise That Delivers *Prevention of Fat Gain* <em>15</em> <BR> <BR> The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. <em>218</em> <em>225</em> <BR> <BR> If that isn't good news for your future and the fight against body fat, I'm not sure what is. <em>9</em> <em>85</em> <BR> <BR> Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.... Thu, 25 Feb 2010 21:28:28 EST New to group Hello, <BR> My name is Jason and I am new to the team. I just recently joined Spark People. I am trying to get myself back in good shape. I used to be an athlete, I am also former Navy Special Forces. I am currently doing martial arts and lifting weights a total of 5 days a week. I don't need to lose weight fortunately but look to gain 10 lbs more and want to really bulk up with muscle. Any secrets of the trade I should know for this? <BR> Thanks, <BR> Jason Thu, 25 Feb 2010 13:18:05 EST Need some suggestions for shoulder exercises Here's my arsenal: <BR> Arnold press <BR> Lat raises <BR> Bent-over reverse flyes <BR> <BR> I don't have access to gym equipment just dumbbells and barbells. Thu, 25 Feb 2010 09:40:57 EST 100 pushup challenge Right, I think I'm going to go for this... <BR> <BR> <link> </link> <BR> <BR> I saw it mentioned in a Spark People Success Story. <BR> <BR> I'll test myself tomorrow and might blog my progress :) <BR> <BR> I did have very tight wrists after an unfortunate incident with a policeman and a truncheon about 20 years ago, but they seen to be loosening up now! <BR> <BR> I suspect it's not a great mass builder :) More endurance. But should improve my plank and other things w... Wed, 24 Feb 2010 22:53:39 EST Part 3:Weight Lifting Is An Exercise That Delivers ((( Reduction of Health Related Risks ))) <BR> <BR> Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. <BR> <BR> ***If you couple a solid weight training program then with a well-thought out diet*** <BR> <BR> You'll be putting your best foot forward at warding off these chronic problems. <BR> <BR> Gain Health...Gain Muscle! <e... Tue, 23 Feb 2010 14:18:06 EST Eating on lift days I can't seem to find an article I read here not too long ago about eating on lifting days. I think it mentioned that on lifting days you could increase your overall calorie intake and on non-lifting days you lower your calorie intake. <BR> <BR> Is that right or do I have it all back-asswards? Tue, 23 Feb 2010 09:40:02 EST Lateral Epicondy itis..or tennis elbow Yep...I have a damaged tendon from overdoing something..not sure what yet. I can still do some shoulder work, and some arm work, but it is taking soooo long to heal. I'm taking ibuprofen for inflammation and pain..but most likely not resting it like I've read I should. C'mon long??? (whining I know :-) Has anyone else dealt with this 'pain in the a##/elbow'? Mon, 22 Feb 2010 20:55:47 EST Should I NOT try to build muscle and burn fat? Hi everyone, <BR> <BR> Here is my situation. 5'11", male, 270 pounds, obese. Obviously I have a lot of fat I need to lose. <BR> <BR> I really enjoy lifting. I love the way it makes me feel, both physically and mentally. I haven't lost any weight, but I have people asking me all the time if I have lost weight...simply because of the change in posture and attitude. <BR> <BR> However, as I said, I weigh 270 pounds so I MUST lose fat. Which means cardio every day and cutting back calories... Fri, 19 Feb 2010 22:56:13 EST New - software developer in Seattle I've been on SP for a while now, but just saw this group. I want to gain muscle and cut bodyfat, so it sounds like it's for me. :) <BR> <BR> Right now I'm doing CrossFit 3x/week and eating mostly Paleo. When I'm not feeling too ripped up, I do yoga in between lifting days. I walk roughly 5.5 miles per day between work, school, and home in a pair of Vibram Fivefingers. I'm hoping to do my first 5k in them next month. I did a half marathon in normal running shoes last summer, and am prett... Fri, 19 Feb 2010 21:38:10 EST ***Burn fat...Gain muscles*** <em>58</em> ***37 Fat-Burning Power Recipes*** <em>4</em> <BR> <BR> Delicious ways to enjoy the fat-fighting, muscle-building power of protein. <BR> <BR> <link><BR>w-fat-recipes?cm_mmc=Newsletter-_-2010<BR>_Feb_18-_-Dose-_-readon </link> <BR> <BR> Paul Fri, 19 Feb 2010 19:15:00 EST Part 2:Weight Lifting Is An Exercise That Delivers <em>282</em> ***It Decreases Frequency of Injuries*** <em>326</em> <BR> <BR> When you strength train, not only are your muscles going to get stronger, but you'll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities. <BR> <BR> If you've ever been injured, you know just how frustrating this can be!!! <em>234</em> <BR> <BR> In about 80% of all injury cases, th... Fri, 19 Feb 2010 14:43:26 EST Why Weight Lifting Is An Exercise That Delivers To While some individuals are strictly interested in obtaining muscle for aesthetics...For most/some people, this isn't an interest. <BR> <BR> Instead, you're more interested in knowing what health benefits weight lifting will have for you... <em>344</em> <em>84</em> <BR> <BR> Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed meta... Thu, 18 Feb 2010 19:40:42 EST hammer curl bar? Me again! <BR> Just been messing about with above said bar, i was doing a hammer curl straight into a military press then overhead tricep extension then reversed it and counted that as a rep of some sort... anyway do you think its ok or am i going to waste my time, hope ive explained myself ok... Sorry if not. <em>2</em> Tue, 16 Feb 2010 13:30:05 EST What excercise feels the worst after a layoff? Press-ups and Dips for me. <BR> The first week back, they just feel so wrong! <BR> <BR> I like Bench and rows though! Mon, 15 Feb 2010 13:12:48 EST Newb questions I have just completed the P90X series of workout DVD's and have gotten all the good from the so called beginners effect. Do you feel these are suitable for gaining mass as well? These are based on circuit training. I still have 2 to 4 weeks of cutting weight b4 I start trying in ernest to gain. <BR> Any helpful newbie type tips would be appreciated as well. Sat, 13 Feb 2010 17:23:05 EST Question... Hi, sorry for jumping right in, posted this somewhere else but thought afterwards this would be a better place. <BR> <em>20</em> <BR> <BR> I'm about to start weightlifting and <BR> I've seen somewhere that you have to shape muscle as well as building them.. <BR> So my plan is to do compound movements only(until i get into it). <BR> So i was wondering if i could go heavy for lower body and light for upper body on say a monday and then go heavy for upper body and light for lower body on a th... Fri, 12 Feb 2010 03:10:52 EST Vegetarian bodybuilders I was wondering if it is possible to be a vegetarian and build muscle mass like most bodybuilders? I know there are a few that compete, but how tough is it really. My personal experience is its hard to find adequate protein. Any ideas on this subject. Thu, 11 Feb 2010 18:02:38 EST *10 Dead-of-Winter Fitness Motivators* Follow these tips to keep your fitness levels up when temperatures drop. <BR> <BR> When the temperature drops and the snow begins to fall outside, it's hard to justify a good reason for getting off the couch. <BR> <BR> But even though lounging in front of the television feels a lot more tempting than taking a jog or even driving to the gym, there's no reason you have to completely surrender your fitness goals until spring. <BR> <BR> These ten simple strategies will motivate you to keep mov... Sun, 7 Feb 2010 10:46:00 EST How often do you take a gym break? I've heard that bodies need a week off of hard training about every 3 months or so. Interestingly enough, that's usually about the point my body starts giving me signs it's time to take a rest. <BR> <BR> Anyone else take regularly scheduled exercise breaks? If so, how often and why? Sat, 6 Feb 2010 18:28:59 EST Hey, sexy bodybuilde r...What's yur' type ? Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you're looking for is extremely important. <BR> <BR> Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types. <BR> <BR> While you can't differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present. <BR> <BR> (( Type A Fast-Twitch Mus... Fri, 5 Feb 2010 13:20:20 EST Boring calves..... Seated calf press, standing calf press.... seated, standing, seated, standing.... occasionally throw in the leg press machine on my toes (although it doesn't seem to hit my calves as well). <BR> <BR> Anyone have any alternate ideas on how to shake up a calf routine a little? I'm needing to get mine more defined..... and am really tired of the same ol' same ol'! <BR> <BR> Oh, and I'm gonna post this in a couple of different forums, so if you see it again, no, you aren't losing your mind! Thu, 4 Feb 2010 14:48:53 EST Training (not) to failure - thoughts? Hi all, <BR> A few year back I remember making good strength gains by explicitly not training to failure. I'd stop one short and not squeeze out that last rep. <BR> For me, this enabled me to avoid injury at the time (esp keeping form on that last rep), <BR> train without a spotter, <BR> and also look forward to training with hapiness rather than fear :) <BR> <BR> I think you get size quicker going to failure, but also more likely to get injured? <BR> <BR> IIRC there was little strength ga... Wed, 3 Feb 2010 19:10:12 EST 2 things I have learned...what about you? I have changed 2 main parts of my workout and I have this team to thank! First, I've lowered the weight on the bar when I squat, which allows me to go all the way down..yep, past the old 90 degree point. It makes a huge difference in the quality of my squats. Thanks NITRO and LORDROCKS!!! You guys are awesome. The other thing I changed up was adding weight to everything else, and not thinking in terms pf getting 10 reps in. Now I do heavier weight, and work really hard to get 6 or 7 reps in. ... Wed, 3 Feb 2010 18:50:13 EST