SparkPeople Bodybuilders Team Messageboard This team is for those interested in building a better body. Whether you are interested in competing, getting ripped, or just want to tone, this team is for you. SparkPeople Bodybuilders Team Messageboard Squats on the Smith Machine? What are your thoughts on doing squats in the Smith Machine? <BR> <BR> Last night, I had to resort to the Smith Machine because every other squat option was taken. I found it easier to go down to parallel without raising my heels off the floor. It also felt better on my knees. Just curious, what has been your experience or observation? Wed, 26 Sep 2018 07:51:03 EST Can you help my cutting plan?? Thank you!! Hi! <BR> <BR> I had been training with a coach for 6 months, but had to stop for financial reasons. We did a bulk cycle, and had been cutting. For the bulk I was up to 2700 calories at one point, and still gaining very very slowly. When we stopped working together, my cut had brought me down to 1300 calories and I had stalled in weightloss. I had been at 1300 calories for about 2.5 months. My highest weight was 123 and lowest was 117.2. Right now it's stalled at 118.4. Our plan was do... Sun, 21 Sep 2014 09:11:13 EST Greetings from Houston TX I want to network with like minded: weight trainers, bodybuilders, readers, and the always-curious about everything and who is a life long learner. I have been lifting weights since 1989 and all this enhanced everything else and interests claiming my attention. I also am a parent to a rescue American Bull Terrier (pit bull). <BR> For my 66 birthday 9/11/15 I will be more defined and vascular and that vanity is my bodybuilding goal for now ! Love to hear from you! Sat, 21 Jun 2014 11:47:15 EST hello! Hello <BR> JJ from NC is joining this team. I have been an Athletic Trainer for about 15 years and love the sport of weightlifting. In the past I was into Power lifting, but after I tore my hip and found out I had smashed a few discs down in my back, I was not able to powerlift anymore. I have finally gotten back 'into' the gym and am loving it. I am toying around with idea of bodybuilding, as it would be something to compete towards. With a competition to fuel you in your workout motivat... Thu, 9 Jan 2014 10:00:55 EST For a round glute So this is week 4 for me in Wendler's 5-3-1 program which means its deload week. On this week I still do my "core" exercises and today was Squats but I only did 40%x5 50%x5 and 60%5 (as recommended). For my other two exercises I did step-ups and bum smarts. <BR> <em>24</em> Fri, 11 Oct 2013 10:53:30 EST Your favorite tricep exercise Lately mine has been the EZ Bar 21's <BR> 7 reps of skullcrushers followed by 7 reps of overhead pull downs then 7 reps closed-grip bench presses. One minute rest then again. 3 sets of approximately 30% or so of my working 1 rep max of my bench press. <BR> <BR> I gots me some HORSESHOE action! <BR> <em>438</em> Thu, 10 Oct 2013 11:12:58 EST Bench Press technique So since I read Wendler's 5-3-1 program the one thing that got my attend was the technique about bench pressing. Appearantly I've been doing it wrong, I had my elbows sticking out rather than aligned with my shoulders. This wrecked my 1RM big time but since I started 5-3-1 at a low setting I feel better about benching my weight and with good technique. Wed, 9 Oct 2013 10:36:55 EST Can you bench your weight? I currently weigh 195lbs (trying to get back down to 180 as I have gots myself a little man-belly, lol) and today was chest day. My third working set is 1 rep of 195 plus as many more I can do safely (the Wendler 5-3-1 program week 3) and I did 5 extra reps without rest then paused 10 seconds and did another 1 rep all with reasonably good form. <BR> <BR> I have heard many times before that being able to bench your own weight is a solid sign of progress. Is it, in your opinion? Thu, 3 Oct 2013 12:59:38 EST Jim Wendler's 5-3-1 Workout I am currently on week 3 - month 2 of this program. Essentially it's an inch-by-inch approach to increasing strength. I have had only positive gains and though I started low as the program suggests I currently broke a PR yesterday by deadlifting a 1/4 ton for 6 reps and I was surprised that I did it at all once let alone an extra 5 reps. For me, that was earth shattering. Wed, 2 Oct 2013 11:19:47 EST If you are still here... Post, we'll appreciate it! <em>104</em> Thu, 26 Sep 2013 00:08:46 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 03:22:30 EST An old man told me to eat sh*t ( Frozen and prepared foods ) <BR> <BR> I refused !!!... Because... <BR> <BR> ( Live fresh foods and home-cooking ) <BR> <BR> ((( Is the best thang* !!! ))) <BR> <BR> Our ''industrialized societies''... <BR> <BR> Are characterized by an abundant and palatable ''acceptable'' food supply. <BR> <BR> And a decrease in physical activity at home, at my work and in transportation... <BR> <BR> Is the result of our / my modern technology... I'm always in front of the, compute' :( <BR> <BR> The... Sat, 23 Mar 2013 15:02:02 EST Muscle Blast! Share an exercise or technique that helps you really pump up a muscle group. <BR> <BR> I like to do what some call pyramids or stackers. Start at your standard weight that you use for 12 reps, then increase by 10% of original and decrease reps by 2 until you reach muscle fatigue. An example might be: <BR> Bench press: 200lbs - 12 reps <BR> 220lbs - 10 reps <BR> 240 lbs - 8 reps <BR> 260 lbs - 6 reps <BR> ... Sun, 10 Feb 2013 17:49:04 EST Message Removed Message Removed Fri, 14 Dec 2012 13:17:10 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 16:18:02 EST Message Removed Message Removed Thu, 27 Sep 2012 09:21:32 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 10:59:53 EST Message Removed Message Removed Sat, 4 Aug 2012 16:29:22 EST Message Removed Message Removed Thu, 12 Jul 2012 13:01:19 EST Hello Hi all just joined a few teams, I am very new to strength training and any advice would be appreciated. I have a total gym xls and a Welder Pro 8900 Weight System. My goal is to lose 75 more pounds and eventually get my body in the best shape possible. Been working on completely changing my lifestyle since January. Right now I am working on low resistance more repetitions for weight loss. I hope to find a mentor <em>41</em> Thu, 28 Jun 2012 03:02:32 EST Message Removed Message Removed Sun, 17 Jun 2012 14:44:14 EST Early morning workouts What is the best to have before an early morning workout. Usually I try to be at the gym by 5 so I dont have much time to really make a full meal, let it digest a little and get to the gym. Lately I have been having a banana and a scoop of pb. But is there somethin better that I could be having? I have a protein shake when I leave so I would prefer not to have a shake before then after lifting. Then I have my "breakfast" of eggs and oatmeal when I get to work around 930 or so. Suggestions ar... Thu, 10 May 2012 12:44:35 EST Message Removed Message Removed Mon, 30 Apr 2012 22:03:13 EST Protein Shakes I'm looking for the elusive good tasting shake with high protein. <BR> <BR> I went in to Max Muscle and threw this scenario at them. They countered with the store brand of chocolate. It tasted like medicine. <BR> <BR> I currently like the cheapo from Nutrishop, but I'm almost out of that. I want to increase the amount of protein I am eating and need the supplement, but don't want to retch every time I drink one. <BR> <BR> Preference of chocolate so I can mix it with bananas and peanut... Wed, 1 Feb 2012 09:02:12 EST New to Spark.. Hello everyone...I’m new to this site but not new to training. The holidays got to me and I’ve put on several pounds. Hoping to get back on track with my eating. The colder weather makes it hard to resist sweets and comfort foods. All the best to all of you. Feel free to add me as a friend. :) Thu, 5 Jan 2012 15:21:28 EST Weightlifting Straps I was having a problem with deadlifts and shrugs because even though I could go heavier I could NOT hold onto the barbell for all of my reps; my fingers were losing grip. <BR> <BR> In the past I would see these ridiculous straps hanging from weightlifters at the gym and had wondered why they had them, it looked stupid, of course I had "NO CLUE" as to the awesome benefits those straps had. <BR> <BR> I finally bought straps last week and am not only able to complete my targeted reps but have ... Fri, 14 Oct 2011 08:32:24 EST A Better Way to Winterize your Immune System Hi, I don't know if any of you get a flu shot. I will never get one - too many bad things in it. <BR> <BR> I hope you read this article, not a long one. I do all the tips listed and stay healthy all winter, even with 4 kids at home. <BR> <BR> Have a great day! <BR> <BR> <link><BR>u_shot.html </link> Sun, 9 Oct 2011 09:19:05 EST 25 Foods That Fight Colds and Flu <link><BR>d-flu?page=10 </link> <BR> <BR> Food is your medicine. Sat, 8 Oct 2011 11:35:48 EST Good Food/Cheat Food Hi everyone, what is your favorite food that is good for you and what is your favorite not so good food that you sneak in once in awhile <BR> <BR> For me <BR> Good - salmon <BR> Bad - licorice Sun, 2 Oct 2011 14:07:26 EST Quick Sets <link><BR>kSets.aspx </link> Sun, 2 Oct 2011 14:05:17 EST October Challenge - Question Totally off topic of bodybuilding but we need to enjoy life too! <BR> <BR> Hi all, October is here already! What is your favorite thing about October and the fall solstice, the falling leaves, the fall harvest, Halloween,etc. <BR> <BR> I love the falling leaves, the cooler temps, our Canada Geese massing to leave, Thanksgiving. Sun, 2 Oct 2011 14:02:20 EST October Team Leaders Team Leaders Sep 25 to Oct 1. <BR> <BR> SparkPoints <BR> <BR> DERIDER63 <BR> I82MUCHB4 <BR> NDHEEP <BR> LADYROSE <BR> KSPEIR1 <BR> <BR> Fitness Minutes <BR> <BR> KSPEIR1 <BR> DERIDER63 <BR> DEBBIE1414 <BR> NGALAX <BR> ROXY4470 <BR> <BR> <em>345</em> Sun, 2 Oct 2011 14:01:11 EST What's Your Favorite Body Part to Work Out? It's a toss up for me, it's more like what I don't like to work out - that would be biceps. I love doing legs, chest, back, shoulders, even triceps but don't know why not biceps. What's your favorite? Sun, 25 Sep 2011 11:59:32 EST Team Leaders Sep 25 - Oct 1 SparkPoints <BR> <BR> WOLFSPIRITMOM <BR> DERIDER63 <BR> I82MUCHB4 <BR> MEATBALL44 <BR> JERRODMYTH <BR> <BR> Fitness Minutes <BR> <BR> SHANIBUG7426 <BR> PERCJESTER <BR> WOLFSPIRITMOM <BR> DERIDER63 <BR> KSPEIR1 <BR> <BR> <em>242</em> Sun, 25 Sep 2011 11:52:46 EST Team Leaders Sept 11 - 17 SparkPoints <BR> <BR> DERIDER63 <BR> WOLFSPIRITMOM <BR> I82MUCHB4 <BR> MEATBALL44 <BR> BOBINVA <BR> <BR> Fitness Minutes <BR> <BR> PERCJESTER <BR> DERIDER63 <BR> SHANIBUG7426 <BR> WOLFSPIRITMOM <BR> KSPEIR1 <BR> <BR> <em>242</em> Sun, 18 Sep 2011 11:47:22 EST Russian Twists Check this out: <link><BR>edLivingBlog/tabid/772/Article/325/Def<BR>ault.aspx?utm_source=Patient+Newslette<BR>rs&utm_campaign=Exercise+of+the+Week%3<BR>A+9%2F17%2F2011&utm_medium=email </link> Sun, 18 Sep 2011 09:17:49 EST Team Leaders Sept 4 - Sept 11 SparkPoints <BR> <BR> I82MUCHB4 <BR> DERIDER63 <BR> WOLFSPIRITMOM <BR> MEATBALL44 <BR> BOBINVA <BR> <BR> Fitness Minutes <BR> <BR> SHANIBUG7426 <BR> DERIDER63 <BR> PERCJESTER <BR> WOLFSPIRITMOM <BR> KSPEIR1 <BR> <BR> <BR> <em>345</em> Sun, 11 Sep 2011 11:54:11 EST The Loss of Our Survival Edge Things have changed in the last 100 centuries. In this time we seemed to reverse the fundamental law that shaped our physiology and have gone against the principles that got us this far to begin with. Now instead of eating like our ancestors, we have become carbohydrate addicts, consuming carbohydrates as our main source of food with protein as the supplemental food. So what does this have to do with healthy longevity you ask? A lot! <BR> <BR> Source: excerpt from book The Food Connection by... Sun, 11 Sep 2011 11:15:41 EST Sept 2011 Challenge Now that September is here, fall time can be a wonderful time to enjoy nature. I like to go for walks when the leaves are changing, go watch the Canada geese mass in the evening at our local pond, take deep breaths of the cool air. I challenge you to do something fun to enjoy nature this month. <BR> <BR> Sun, 11 Sep 2011 11:10:00 EST 9/11 thoughts Hi everyone, I hope all of you affected by 9/11 stay safe today and stay positiv, blessings to you all. Please feel free to post your thoughts here. <em>247</em> Sun, 11 Sep 2011 10:28:04 EST Arginine and Body Building What is it and where does it come from? <BR> <BR> Arginine is a semi-essential amino acid. It is a building block of protein that performs a myriad of physiological functions. It is a known precursor of the gas nitric oxide [NO2]. <BR> <BR> Arginine is an amino acid that the body cannot make naturally. Therefore it is important to consume foods that are rich in arginine.1 <BR> <BR> Arginine is found in high concentrations in nuts and seeds like peanuts and almonds. It can also be found in ... Sun, 11 Sep 2011 10:23:19 EST Team Leaders Sept 4 - Sept 11 SparkPoints <BR> <BR> I82MUCHB4 <BR> DERIDER63 <BR> WOLFSPIRITMOM <BR> MEATBALL44 <BR> BOBINVA <BR> <BR> Fitness Minutes <BR> <BR> SHANIBUG7426 <BR> DERIDER63 <BR> PERCJESTER <BR> WOLFSPIRITMOM <BR> KSPEIR1 <BR> <BR> <BR> <em>345</em> Sun, 11 Sep 2011 10:03:11 EST Burn Fat While Sparing Muscle Burn fat faster while sparing muscle tissue — and potentially live a longer, healthier life — by looking to the past for a new approach to performance nutrition. <BR> <BR> Author: Jeb Roberts, MA; Illustrations: Mark Collins <BR> <BR> Fat-loss diets are hardly known for their staying power. While bodybuilders have spent the past century carving out a slow, steady path to building muscle and cutting fat through eating clean, unprocessed foods, the rest of society has scrambled from one fad t... Sat, 10 Sep 2011 11:39:46 EST Benefits of Colostrum Colostrum <BR> <BR> Universally hailed as the new ‘wonder’ supplement, colostrum in its original form has been around for as long as it has existed; in fact colostrum is the initial food source of all mammals. <BR> <BR> What is Colostrum? <BR> <BR> Colostrum is the first secretion produced from the mammary gland, which precedes milk. During the first 24-48 hours following birth, colostrum provides life supporting immune and growth factors (IgG and IGF). These help form the building blocks ... Sun, 4 Sep 2011 12:23:45 EST Team Leaders Aug 28 - Sept 3 September Team Leaders <BR> <BR> SparkPoints <BR> <BR> I82MUCHB4 <BR> DERIDER63 <BR> WOLFSPIRITMOM <BR> LADYROSE <BR> MEATBALL44 <BR> <BR> Fitness Minutes <BR> <BR> PERCJESTER <BR> DERIDER63 <BR> WOLFSPIRITMOM <BR> SHANIBUG7426 <BR> I82MUCHB4 <BR> <BR> <em>244</em> <em>243</em> Sun, 4 Sep 2011 12:12:10 EST AM Cardio <link><BR>m </link> <BR> <BR> Some help here if you do cardio first thing in the morning. Sun, 4 Sep 2011 09:59:28 EST Immune System Support for HIIT <link> </link> <BR> <BR> This talks about how to look after your immune system if you do HIIT, but I would think it would help with intense weight work. Tue, 30 Aug 2011 19:57:23 EST Fall time Hi everyone, it's almost fall, how do you celebrate the season? I love walks in the park when the leaves are changing. Sun, 28 Aug 2011 15:12:17 EST Irene Hi, just concerned about the people in Irene's path - please let us know how you are doing! Sun, 28 Aug 2011 10:35:54 EST Team Leaders Aug 21-27 Please congratulate the leaders for the week. <BR> <BR> SparkPoints <BR> <BR> WOLFSPIRITMOM <BR> DERIDER63 <BR> MEATBALL44 <BR> REDSHOES2011 <BR> GYMRAT_AT44 <BR> <BR> Fitness Minutes <BR> <BR> WOLFSPIRITMOM <BR> DERIDER63 <BR> REDSHOES2011 <BR> PERCJESTER <BR> STEVEND18 <BR> <BR> <BR> <em>244</em> <em>243</em> Sun, 28 Aug 2011 10:33:38 EST Biceps Circuit <link><BR>biceps/ </link> <BR> <BR> <BR> What do you think of this little workout? Thu, 25 Aug 2011 05:55:07 EST Deadlifts Just wondering out there - do you deadlifts? If you do, do you do them with back or legs? Mon, 22 Aug 2011 12:30:57 EST Building ,cutting plans Check out this site if you haven't already, every plan you can think of. <BR> <link> </link> Sun, 21 Aug 2011 09:38:05 EST Team leaders Aug 14 - 20 Please help me congratulate the team leaders for the week. <BR> <BR> SparkPoints <BR> <BR> WOLFSPIRITMOM <BR> DERIDER63 <BR> MEATBALL44 <BR> REDSHOES2011 <BR> GYMRAT_AT44 <BR> <BR> Fitness Minutes <BR> <BR> WOLFSPIRITMOM <BR> DERIDER63 <BR> PERCJESTER <BR> STEVEND18 <BR> KSPEIR1 <BR> Sun, 21 Aug 2011 08:48:53 EST Ketogenisis Check this out, might help your workouts and drop fat a little quicker. <BR> <BR> <link> </link> Sun, 21 Aug 2011 08:16:43 EST Training Tip Have a look at this site - why changing your workouts all the time doesn't work. <BR> <BR> <link><BR>m.htm </link> Sun, 21 Aug 2011 07:50:55 EST TEAM LEADERS FOR AUG 7-13 Please help me congratulate the top 3 Spark Points and Fitness Minutes Leaders for Aug 7-13. <BR> <em>243</em> <BR> <BR> SPARK POINTS - WOLFSPIRITMOM, DERIDER63, MEATBALL44 <BR> <BR> FITNESS MINUTES - WOLFSPIRITMOM, PERCJESTER, DERIDER63 Sun, 14 Aug 2011 09:57:56 EST Fat Loss<BR>e-me-lifestyle.aspx <BR> <BR> <BR> The ME Fat Loss Lifestyle <BR> <BR> Nutrition <BR> <BR> Did you know a donut and a chicken breast have the same number of calories? The old way of thinking about food would have us believe whether you eat donuts or chicken breasts all day it really doesn't matter, simply eat less and you'll lose weight. This simplistic approach to body change ignores the hormonal impact of food. Food is more than just calori... Sun, 14 Aug 2011 08:07:46 EST Why We Do What We Do! It is a popular belief that bodybuilding is a “get-pumped” attitude towards life. Unfortunately this image only represents a fraction of enthusiastic bodybuilders. The truth is that bodybuilding is all about changing and improving your life through proper diet, exercise training among other disciplines. The benefits gained from adopting a suitable bodybuilding lifestyle are quite aesthetic. It is a common belief that bodybuilding is strictly all about lifting weights. To be able to lift those... Fri, 12 Aug 2011 05:47:59 EST New co leader Hi guess I am a new co leader! Hope I can help out - any suggestions with what you would like to see on this page? Will have fun with everyone! Thu, 11 Aug 2011 08:24:21 EST New to the team, but not to Spark People Hi everyone, nice to have found you. I have been a dedicated weight trainer since I was 18 and competed once so at least I know what that is about but wouldn't do it again. I have had 4 kids and trained through it all. I love the gym and couldn't live without it. Will be great to talk to people who love it too and hope I can give some advice, support and get it too! Wed, 10 Aug 2011 12:57:01 EST M I just did another blog this one has some good books in it the team may want to check out. Let me know what you think. Linda <em>247</em> Thu, 30 Jun 2011 06:50:16 EST need to burn and want to build So, as I have mentioned before, I want to get into fitness comps. Well, at the same time I want to lose weight, lose fat I guess I should say. I do know that with lifting I will gain muscle which will help with the metabolism, and will also increase the number on the scale due to muscle gain. But, I just feel like I have extra fat I NEED to get rid of...I am so SICK of feeling thick, fat, gross..etc with all those nasty words!!! anywho, what do you suggest??? <BR> Tue, 14 Jun 2011 15:13:07 EST Splits or whole body? I have seen a lot of conflicting information on whether you should do full body weight training three to four times a week, or splits with alternating specific muscle groups throughout the week. Which do you all do and why? Is one method better for fat loss and another better for gaining muscle? <BR> <BR> I also wonder about whether I should do a single set of each exercise to muscle failure or three sets at a weight that I can lift for 10-12 reps. I've seen arguments for both and I'm won... Sun, 5 Jun 2011 10:25:37 EST Favorite back exercises? Today was a back and shoulders day, but my arms are still sore from my biceps workout on Thursday, and I only felt the workout in my forearms and traps instead of my shoulders and back! Now, my shoulders are sore, but my back is not. I'm thinking I'm not working them right. I'd appreciate any advice on what I've been doing! <BR> <BR> While focusing on the muscle I'm working, I did the following exercises specifically for the back: <BR> Seated lateral pull downs <BR> upright rows <BR> bent... Sat, 4 Jun 2011 07:53:24 EST New Figure Gal! Hey everyone! I wanted to introduce myself to the team! I am just getting into training for fitness comps and it is a totally new world! I have always been apart of the fitness world, but the comps are new to me. So, any words of advice or guidance would be great! Looking forward to being apart of this team!! <BR> Sara P. Thu, 2 Jun 2011 14:45:23 EST Im very excited tongiht!!!!!! I'm very excited tonight.. I have taken the last week off to let my ankle heal. I guess it was a slight sprain. I just weighed myself tonight and i have lost 20 pounds in the last month!!!! <BR> I am now 298. I haven't been below 300 since the mid 90's!!!!!!!!! <BR> I guess my body needed the rest... I have really been pushing my self the last couple of months... Wow this is a awesome feeling.... Were going camping this weekend so a lot of hiking and bike riding is planned... Looking forward... Thu, 26 May 2011 21:04:06 EST Workout logs Do you log your training on Sparks logs or do you use your own. I use ones I design specifically for the phase of training I'm in. It seems to work better than anything Spark has. Just curious as to what you do. Thu, 12 May 2011 21:47:10 EST Food scale? I started using a food scale and realize I have been over estimating the numbers for my foods. I can actually eat more than I have been. Does everyone use a scale, or have you been eyeballing it too? Fri, 6 May 2011 07:41:48 EST BEACH BOD BATHING SUIT PHOTO CONTEST LETS SEE IF YOU HAVE WHAT IT TAKES TO STRUT YOUR STUFF ON THE BEACH THIS SUMMER! UPLOAD A PIC TO YOUR SPARKPAGE AND GET IT RATED! WHO IS IN!? Thu, 5 May 2011 20:46:40 EST Eating cheaply... I have run into a rough spot. With the expense of grad school and a child in grade school and in karate and YMCA, I am pretty much broke! So I was wondering what some of you all do to eat cheaply, yet still healthy? <BR> <BR> Thanks!! - CJ <BR> <BR> <em>344</em> Tue, 3 May 2011 18:59:42 EST Faith Hoe does your faith or religion factor into your fitness lifestyle, or does it? Mon, 2 May 2011 22:27:13 EST Rep range OK lets get a conversation started. What do you think is the best range for most people to add muscle size. I say it's the 12-15 range. Sun, 1 May 2011 22:21:47 EST Action I joined this group thinking there would be a lot more action. Where are all the people and posts? <BR> Sat, 30 Apr 2011 23:43:44 EST Newest Newbie! Hello all, I'm the newest newbie. I have been training my whole life, and have always loved seeing how big I could get. I just retired as a detective and have been a trainer since 1995. <BR> Now that I am retired, and no longer need to be as big as I am, I am shifting gears and cutting down. I have went from 267 to 253 and am shooting for a target around 230. <BR> <BR> I have to say this change has been a little hard to take, it doesn't feel right to get smaller, but I just think losin... Sat, 30 Apr 2011 22:50:47 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 16:13:44 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 19:58:15 EST The Arnold... Hey! Anyone going to the Arnold Sports Festival this year? I am finally able to go again this year, and super-excited! I went in 2007 and had a great time! :) Thu, 10 Feb 2011 16:03:24 EST Protein review Isopure = Isosuck <BR> lol <BR> I just tried this stuff and I had to chase it with big gulps of coffee. It's not one of the worst protein shakes I've had but certainly close. But it does have zero carbs & 50 g of protein! This was the vanilla flavor. I'm going to try the chocolate tomorrow. Thu, 10 Feb 2011 08:56:46 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 20:41:40 EST lactose free protein needs Any advice on dairy free, lactose free mostly ideas for protein intake?? I am unable to do Greek yogurt, milk, cottage cheese, cheese etc...I have an EAS soy protein powder, but its high in carbs and I am trying to figure out this new chapter in my life. I am severely lactose intolerant, getting tired of tuna, eggs...but I realize this may be it too... Mon, 7 Feb 2011 01:04:43 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 11:32:49 EST Cross Fit Games Commercial - Wow! Check out this workout... <BR> <link> </link> <BR> Sheri Sun, 30 Jan 2011 18:02:30 EST Gaspari Videos on Training - Quads Just an FYI, Gaspari website puts out a workout video and other various info weekly I think, that has really good information. This past week is a video on building quads... of course Alvisi is their new pro stud.. <BR> <link><BR>efault.aspx?pVideo=168 </link> <BR> <BR> You can sign up to get emails with the video links. Some I don't care for, some are great. <BR> Sheri Sun, 30 Jan 2011 13:30:28 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 19:56:21 EST New diet... As part of my Exercise Physiology program, I am trying out different diets. Right now, I am working on developing my own, so I am starting by trying extreme low-carb. If you are interested in following my journey, check out my page and blog. :) <BR> Happy working out! Thu, 27 Jan 2011 09:05:22 EST Breakfast and snack ideas Hey! I need some breakfast ideas. Right now I have a slice of toast with peanut butter and a banana. I used to have oatmeal, blueberries, whey and flax seed or some peanut butter (but I'm afraid that having whey for breakfast every day + after working out is too much whey). Any breakfast ideas? <BR> <BR> Also, my afternoon snack isn't cutting it. I usually just have an apple - mind you, it's a very big apple (we get our apples from an apple orchard and I call these "baby heads" because they... Wed, 26 Jan 2011 18:25:42 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 11:42:27 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 19:08:38 EST Hello All! Figure diet advice please Hi everyone, <BR> I am new to this forum and I am excited to see what kind of info I can gain and chats I can be involved with. I am 16 weeks out from my first figure competition. I have been training hard and will start on-season dieting next Monday. I would love to hear from anyone who may have some interesting diet plans to keep me sane through this process. The hard part for me is that I do not eat red meat or chicken so I will be getting protein from fish, eggs, protein shakes and nuts.... Mon, 17 Jan 2011 23:05:54 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 21:58:59 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 15:21:22 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 06:51:49 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 16:00:47 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 14:50:54 EST Train Insane Well if my preferred choice of sports wasn't challenging enough(usually the only girl lifting with the boys) I also have to work around narcolepsy. Imagine having an amazing workout but taking 10 days to recover. Had to learn and implement manual recovery. I had to take a year off because I had a severe reaction to the medication they gave me. Plus the medication I can take speeds up your metabolism and I lost 15 lbs. Doesn't sound like a lot? Well I weighed 132 and had 15% body fat. So ev... Sun, 21 Nov 2010 12:58:09 EST Short on cash?They finds ways to get fit! <link><BR>feature=related </link> strong man lol <BR> <BR> Play grounds are free! <BR> <BR> <link><BR>feature=BF&playnext=1&list=QL </link> <BR> <BR> No fancy trainer yelling at him! <BR> <BR> <link><BR>feature=channel </link> New Yorker lol <BR> <BR> PX 90 not enough or finished Insanity lol <BR> <BR> get creative- he does.. <BR> <link> Thu, 18 Nov 2010 11:07:01 EST Why am I not losing weight?? Hello all, <BR> I have a question that I hope someone can answer for me. I was 206 last year and around this time like 175. However, I managed to drop to 140 now all of a sudden I've gained 5 pounds I didn't do anything different I follow a diet and eat on point and do cardio 6x aweek. Still not weight loss infact, after looking at my progress I've been at 140 since July. I really need to get down so that I can compete and at least meet my goal. I don't understand what am I doing wrong?? Also... Mon, 15 Nov 2010 15:05:21 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 05:26:50 EST Massage I have been having problems with tightness in my hips and my shoulders to the point that it has affected my form in my workouts. I knew something was up when my arms just wouldn't go back the way they were supposed to for an overhead squat - the shoulders and upper pecs were just too tight. Even stretches were not helping. <BR> <BR> My husband has had frequent massages to correct muscle imbalances and made an appointment with me with his massage therapist. <BR> <BR> I wish I would have don... Sun, 17 Oct 2010 16:32:43 EST Hit my goal weight Lost 50 pounds in 15 months, 20 since I've been to Spark. <BR> <BR> I'm gonna make a big deal about it today. Then I'll shut up and move on to the goals -- like more muscle, less fat. The usual bodybuilding stuff. Fri, 24 Sep 2010 13:32:41 EST The Over 50 Years Old Thread Here's what 56 looks like. <BR> <BR> <BR> <BR> But I have no doubt that there are people on this team that will make me look quite puny. If you're over 50 years old, please post. Mon, 13 Sep 2010 06:07:30 EST Soy & Testosterone Hello, <BR> I have been hearing recently that soy can be a problem in terms of guys' testosterone levels being greatly reduced especially when performing HIT routines. I have also been hearing the opposite side of the coin as well, that soy is good and that it doesn't pose any problem whatsoever. I'm in the process of reading these articles in the hopes of getting a handle on this: <BR> 1)<BR>e/sports_body_training_performance_nut<BR>rition... Fri, 10 Sep 2010 16:34:10 EST Who's going to the Olympia?! Anyone here attending/competing in this years Olympia in Vegas coming up in a couple weeks? Fri, 10 Sep 2010 01:38:41 EST Checking in... Saying hi... <BR> Some of you may notice my name from other forums. <BR> But for those who don't... <BR> My name is Greg, I returned to free weights after 30yrs. In Aug 2008 I signed up to my 1st gym, had a personal trainer for most of that year. <BR> I grew tired of fitness ball and Bosu workouts, crawling around on the floor doing dynamic exercises, etc. <BR> I took Aug 2009 - Oct 2009 off, did what i wanted, ate what I wanted. Lost most of the good fitness gains I had made. <BR> In Nov 200... Wed, 8 Sep 2010 21:51:29 EST I love sparkpeople!! Hello. My name is Jackie and I'm new to sparkpeople. I am so excited about using this site!! I have 60 pounds to lose and I am thrilled to have found a tool to help me do it. Thu, 2 Sep 2010 13:21:48 EST Chest/Tri workout ideas wanted. I've hit a rut! I'm planning this week's workouts and need ideas for a chest/tri routine. I generally do 3 exercises per body part, but am open to ideas. <BR> <BR> I bore easily. I have exercise ADD! Always looking for ways to mix things up........... Sun, 22 Aug 2010 18:55:12 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 21:18:42 EST need to correct my technique As I posted in my introduction post, I have been following the routine Starting Strength, based on the book by Mark Rippetoe. The exact program I am following can be found at'<BR>s+Modified+Starting+Strength <BR> <BR> Basically, there's an A workout and a B workout. <BR> A is squats, bench press, dead lifts, and dips <BR> B is squats, military press, bent-over rows, and pull-ups. <BR> <BR> I watched the videos for most of these exercises when I sta... Fri, 13 Aug 2010 22:50:57 EST Semi-newbie been out of weight lifting a long time I say semi-newbie because I used to work out a lot when I was in high school, and read lots of Weider magazines and articles back then. So I *think* I know what I'm doing lol. <BR> <BR> Actually, for my weight lifting I am following a slightly modified version of the program called Starting Strength based on the book by Mark Rippetoe The actual workout I am following can be found at: <BR><BR>m's+Modified+Starting+Strength <BR> <BR> The original worko... Fri, 13 Aug 2010 21:57:24 EST Bad knees, just got the left one replace What's a good work-out for bad knees...I've always worked my legs with med weights. Should I use cables now??? Thu, 12 Aug 2010 14:01:09 EST Bodybuilding diet wanted Hello all, <BR> I have been gone for a long time but, never away from the fitness and exercise routines. However, I would like a new high protein diet for bodybuilder. I've lost just over 40 pounds in a year but, still would like to lose a bit more. If someone can direct me to a good high protein diet it would be appreciated. Thanks you and have a healthy blessed weekend. <BR> Angel Fri, 23 Jul 2010 09:32:30 EST Not bad for a girl... I love weight lifting and I love to lift heavy. It can be a lonely world for the girls, at least that is what I find. Other than high fiving my boyfriend after a great set there is not one girlfriend I can call...nobody else gets it. Fine by me but I am curious to 'meet' other females that share this passion. <BR> <BR> Go big or stay home! :) Tue, 20 Jul 2010 15:01:30 EST What workout will you/did you do today? I've got chest & back this afternoon myself. Mon, 19 Jul 2010 13:23:47 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 00:23:06 EST New to Spark but not to lifting Just joined here. Right now I'm doing P90X because I'm on a cut. About 12 pounds to go, I think. Fri, 16 Jul 2010 14:00:37 EST hamstring workouts Please post your most effective hamstring workout! Thanks Mon, 28 Jun 2010 16:51:49 EST Interesting WebSite My husband actually found this one: <BR> It is devoted strictly to bodyweight exercises. As he found out, some of them are just killer! <BR> Some great ideas there- and no equipment needed! Mon, 14 Jun 2010 17:20:39 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 03:10:28 EST Home-gym rat Hey there forum - Like soooo many of you here I too love lifting :) my challenge is I have set up a gym at home and need to get creative with what I have. Money and time being factors I LOVE my home gym. I have quite a bit of equipment, just no cables of large machines (leg press etc) I DO have dumbbells 5-45#; std bench; incline bench with bar stand and leg ext; plate weights 5-45#; Heavy bag/speed bag setup on a stand; resistance bands; 10# medicine ball; pilates ball; balance disk; treadmi... Fri, 28 May 2010 15:47:35 EST Question on Post Workout Snack alright, I know you suppose to have your post workout snack right away, after your workout. but should I have it after weight training, then go do my cardio? or should I have it after my weight training and cardio? Fri, 14 May 2010 10:02:11 EST Struggling with Cellulite I need help <BR> Hi everyone I do need help: <BR> <BR> Some people are telling me that I should have much more protein, and No salt + No sugars even fruits and everything veggies based with a higher level of sugar such as corn/ tomatoes carrots red cabbage etc <BR> In order to get ride of this cellulite. <BR> <BR> When some other folks are telling me that I should get them because good for the skin. <BR> <BR> Could someone help to get ride of this embarrassing cellulite If someone as the plan I will ... Mon, 3 May 2010 21:53:13 EST a-akg - How much is too much? Yesterday I had more a-akg than usual.... <BR> <BR> My pre-workout supplements include 3000mg of a-akg in the form of powder. Then 3500mg a-akg about 20-30 minutes after lifting. <BR> <BR> Well, yesterday I accidentally took both doses pre-workout. <BR> So 6500mg a-akg. <BR> <BR> When I was doing dumbbell curls, I was checking my form in the mirror. <BR> What I saw - my veins totally popping out of my forearms. <BR> I have been getting my fat % down and my veins are more visible, but thi... Fri, 30 Apr 2010 09:53:35 EST Is Good Form really so important? It seems like all the good bodybuilders really emphasize good form. There are a ton of different methods to achieve a killer physique but this one thing they all seem to agree on; good form yields good results and few injuries. I discovered this video on youtube of Dorian Yates doing the seated cable row... <BR> <BR><BR>6I <BR> <BR> It is the perfect video because the guy in the foreground (Dorian) has great form and is huge but the guy in the back... Tue, 27 Apr 2010 09:28:00 EST SP member spamming my blogs! anyone getting spammed with ILLBESTRONG on your blogs?? she's hit 5 of of mine with the same post about a website for losing weight that is not SP...I sent a msg to one of the SP coaches, but don't know how else to report her. Any ideas?? Mon, 26 Apr 2010 01:56:26 EST The Greatest Photo Shoot Ever.... Has anyone read the last issue of FLEX with Dexter "The Blade" Jackson on the cover? There is an article about a post-Olympia photo shoot where a ton of bodybuilding's big names are there, including Joe Wieder and Mr. O, Jay Cutler. Middle of the shoot there's a teenage kid bench pressing 225, 2 45s on each side of the bar, right next to Cutler, with no collars. All of a sudden the kid drops a side, sending the first 2 plates to the floor and then we know what happens to the other 2. Those 2 ... Sun, 25 Apr 2010 22:22:42 EST How much protein from meat? yesterday I tried to get more protein in my diet and calculated it in sp. I think I might have eaten to much meat products because my daily feedback said I was way to high in fat (46), protein (106), and cholesterol(353). are these numbers normal for trying to build muscle? and how much protein should come from meat? Fri, 23 Apr 2010 16:29:35 EST Should I be Worried about my Diet Could I get some feed back on my diet, I'm trying to build muscle, lose fat. Does it look like I'm getting enough protein? am i consuming too many carbs? should I even be worried about consuming enough? I'm new to intense weight training, so i don't know what to expect for my daily needs. <BR> <BR> here is my diet plan for today, it's about 1,400 Calories. <BR> <BR> Breakfast: <BR> Oatmeal <BR> 1 cup blueberries <BR> 1 cup fat free skim milk <BR> <BR> Snack: <BR> 1/4 cup mixed nuts <BR> 11... Wed, 21 Apr 2010 11:09:23 EST protein pancakes im looking to switch up my breakfast dose anyone have a good recipe for protein pancakes? Tue, 20 Apr 2010 23:41:14 EST How fast do you gain muscle? I was wondering how fast you gain muscle? when I was envisioning losing weight, it was like a puddle in the sunlight. The harder I worked, the hotter the theoretic sun was shining on my puddle. But now that I am still trying to lose fat by consuming fewer calories than I burn in a day, but weight training to gain muscle, i am having a hard time seeing it in my head. After a workout my arms an legs feel all pumped, so I'm all "look at these guns!" But then the next day, I'm like "whats up with... Tue, 20 Apr 2010 22:27:52 EST cellulite / good story to share to give me Hope? Did anyone has lost some or most of their cottage cheese/ celullite by dieting and Toning? <BR> <BR> Any hopeful story out there? <BR> <BR> Also if you guys have any tip : cream/ treatment diet regarding this issues I would really appreciate it. <BR> <BR> Thank you SO MUCH for taking the time to answer. Sun, 11 Apr 2010 10:12:58 EST Jacks and Jennys or lack thereof My wife says I don't butt. It's true. My grandpa doesn't have one. I noticed this when I took him to get a new suit two weeks ago. My son doesn't have one either. I see this every night before his bath as he runs nakedly through the house. I told my wife I could build one in the gym, just like I told her I could get rid of my turkey neck. I don't really know how though. How do you enhance your gluteus maximus? And how do you get rid of the spare tire? I got a composition test done the other d... Fri, 9 Apr 2010 15:09:32 EST Number 2 I am sorry to say, there are no feet ladies, or guys talking in this one. So I rested for three days, and went back for another round on Saturday morning. <BR> <BR> Here are the numbers... <BR> <BR> In no particular order <BR> <BR> Leg Press <BR> 12 x 270# <BR> 10 x 320# <BR> 8 x 370# <BR> 8 x 410# <BR> <BR> Seated Calf Raise <BR> 15 x 90# <BR> 12 x 115# <BR> 10 x 140# <BR> 10 x 160# <BR> <BR> Hack Squat <BR> 12 x 135# <BR> 10 x 185# <BR> 8 x 225# <BR> 5 x 250# max effort <BR> <BR> ... Sun, 4 Apr 2010 12:04:18 EST Since I can't post a blog... I'll share with you So today was the first "official" day of stength training for me. I had no expectations of myself, other than to get up early, and work hard while I was there. As I got up to the weight area in the Y, I remembered what my new friend SWORDMYTH said about intensity. Basically, go in and work hard. Don't think about what youre gonna do next, don't watch the other people work out, keep your head down, push the weights, and you'll see results. So I got there, spotted all the regulars, and got to w... Tue, 30 Mar 2010 11:43:22 EST Tri - troubles In response to the new post your problem challenge heres mine. <BR> <BR> I have a severe problem with my left arm doing overhead and lying down tricep extensions, (other lifts are affected but not with the severity) I am way lopsided in strength there. I think it stems from when I punctured my left ulnar nerve with a nail at work about 20 years ago, other than some numbness in my hand still, I did not realize it affected any thing else, but even with a lowly 10lb dumb bell when I reach the 9... Tue, 30 Mar 2010 06:25:54 EST love to lift I started weight lifting with a personal trainer 7 years ago and I still train with her 2 times a week. We frequently change up my program, so depending on the current split I lift 3 to 6 days a week. Sun, 28 Mar 2010 15:47:28 EST Excuse me. Do you have a minute? or several.... So, FLEXCHEF bestowed upon me a ton of useful information. I can take that to the Y and start to do the work, but I know that all the work isn't done at the gym. I am currently on a 2000 calorie per day diet, with a cheat day here or there. I figured my basal metabolic rate in "The Spark" to be about 2700. I have read "Gold's Gym: Building Bulk" which was written in 1999. What I got from it was.... protein, protein, protein, and rest days. I want to make sure I am supplying my body with enoug... Sat, 27 Mar 2010 21:35:40 EST new to lifting not to spark i was wondering if you guys have any advice for a new lifter. i lost all of my weight with cardio and diet, but sacrificed a lot of muscle along the way. i would like to begin lifting to build some muscle, lose some fat, gain definition and reach some goals. my goals are to be able to bench press my weight. i am near 200 pounds. squat twice my weight and work towards a standing biceps curl of half my weight. i feel comfortable at 200 and am not looking to gain weight. i also think i would loo... Sat, 27 Mar 2010 13:17:19 EST Help! Im gaining...... Hi everyone..I started the BODY FOR LIFE program 3.5 weeks ago and I am gaining weight! I can barely button my jeans! What gives?? I drink around 3 liters of water daily, do weights 3 days a week, 20 min. of HIIT cardio 3 days week, and only cheat 1 day a week with my eating (the book recommends this). The first week I lost 1 lb., the 2nd week I lost 1 lb., and the 3rd I gained 2.5! I wouldn't mind if I could feel a difference in my clothes, but I don' fact, I think they are getting tigh... Fri, 19 Mar 2010 20:16:07 EST Happy St. Patrick's Day!! <em>137</em> !!! Try not to drink too much green beer! <em>439</em> lol <BR> I don't do corned beef, so I am making turkey sausage and sauteed cabbage. :) Hopefully it's <BR> <em>440</em> <BR> <em>441</em> <BR> Wed, 17 Mar 2010 08:43:41 EST Staying the course Hi Guys, <BR> I am in the middle of reading an article entitled, "Get Others Involved in Your Goals" and I really like what it has to say. I like it so much that I want to step up and ask that you guys check in with me to make sure that I'm on the right track in every way. My aspiration is to build a body like Dexter Jackson. Now to fill you in, I have what is called a BodySpace at the following link;<BR>YSIQUE/. I have to admit that as I am ... Fri, 12 Mar 2010 02:29:42 EST Cardio Question Hey Guys, <BR> I've been back to the gym almost 3 weeks now and I do cardio twice a week. I started out at 5 minutes and have worked my way up now to 25 minutes. As I continue to learn about the benefits of cardio on burning body fat, I was struck by a question I need clarification on. I'm on level 1 if you will of the "Fat Burn" program (This is the one I chose since I have a bit of a belly that I want to lose). I understand that working out more than an hour would be counterp... Fri, 12 Mar 2010 00:40:24 EST Kinda New I see some familiar faces here! <em>213</em> <BR> <BR> I have no idea why I didn't join this team before; anything that helps keep me motivated is a good thing! <BR> <BR> <em>252</em> <em>23</em> <em>252</em> <em>23</em> <em>252</em> Tue, 9 Mar 2010 12:13:46 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 08:08:22 EST new to the site Hello i'm Kazi and I just started this site and thought this team is a good fit. I am currently a personal trainer in the Atlanta area. As a personal trainer it is important to stay motivated and set new goals for yourself. I am trying to improve myself just like the people I try to help every day! Being accountable is the key to success and I believe this site can help me keep the enthusiasm for my job. Sun, 7 Mar 2010 15:18:50 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 17:10:38 EST Yo-You from Michigan I have to learn & plan to stay focused long term...I need a lil kick in the butt to keep on track... Fri, 26 Feb 2010 14:49:18 EST New here: Hello from Va Hello all, <BR> I am new to the group and spark people. I am a current martial artist. I am a former Navy special forces and let myself get out of shape after leaving the military and getting married. I am trying to come up with a game plan to build strength and endurance and look the part as well as be it. I am having some trouble getting the responses I need from Spark on how to do this. I want to gain approx 10 lbs of muscle. I am currently 5'10" and approx 170lb. I am currently... Wed, 24 Feb 2010 21:36:02 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> Build Health...Build Muscle! ... Tue, 23 Feb 2010 15:27:05 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 19:29:53 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 14:52:24 EST Any disciples of HIT out there Just a place for people who fallow a HIT prescription of weight training. Right now I am DC training. On M-F I do chest, back width, back thickness, shoulders, and triceps. Then on W its bis, forearms, quads, hamstrings and calves. Then he next week I switch M-F with W. The sets are all rest pause. The first sets to failure then, then take 12 deep breaths, then take the second failure, another 12 breath break then the last set to failure and a 30 second static hold at the end. Your goal is to... Fri, 19 Feb 2010 07:56:37 EST How do I eat right to build muscle but loose fat? I am not new to weight lifting but I just started a new strenuous routine and my apatite has gone through the roof. I know that my body needs more protein and calcium for repairing muscle but are there any guide lines as to how much more I should eat? I am also trying to get 10 pounds of fat off in the next 6 weeks, so I don't want to eat too much more because I want to burn the fat. Any help anyone can give me would be appreciated. Thanks! Fri, 19 Feb 2010 03:43:46 EST fitness or bodybuilding? their is a fine line between fitness and bodybuilding. bodybuilding is not neccarily healthy. with bodybuilding cardio is minimal,and even slight endurance training, like running or sports become difficult. weight training is done to make the muscle asteticly pleasing, function and balance takes a back seat. <BR> <BR> then there's the diet. the diet of a bodybuilder is full of red meats, fats and force feeding. the idea of eating clean is saved for a short period when dieting down. which i... Thu, 18 Feb 2010 20:14:57 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 19:34:57 EST Misc. Sooo I guess if I suggested we all post about our problems, maybe I should follow through. Well, lucky you, you guys get 2 for the price of 1! <BR> <BR> 1) Soo I created a leg day for myself...actually, it's legs and abs. Not very challenging. I have; <BR> - Squats supersetted with Good Mornings <BR> - Leg Press <BR> - Calve raises <BR> - Incline sit ups <BR> - Plank <BR> <BR> I do other leg stuff on different days of the week (i.e. on rowing day, I do walking lunges). Does anyone have ... Sat, 13 Feb 2010 22:59:37 EST How often do you switch up your training? Just curious as to how often everyone switches up their training routine? <BR> <BR> I know you are supposed to change your training every so often, but I find I have a hard time making a total and complete switch-up. I do kind of filter new exercises in and out of the mix, but is that enough? Is it just exercises, or does the need to change extend to number of days, what you work on individual days, etc.? <BR> <BR> Would sure like to hear some advice or examples from everyone as to what you... Fri, 12 Feb 2010 14:39:58 EST I challenge YOU! Okay guys, we used to be such a tight-knit community, what happened? I miss us! Gahh, I sound like a jilted girlfriend, but I digress. <BR> <BR> Sooo to get to know the new people better and to draw the regulars back out, whoever reads this: I challenge you to think of one fitness problem you're having, and post it, and reply to someone else's post as well. Thu, 11 Feb 2010 18:21:02 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 10:49:01 EST Efter seeing Arnold Schwarzenegger wow use muscle! Its a shame to see how Arnold looks like now.. He should have kept looking efter himself. He is a good example of when you start something you stick with it for life or you loss it again... <BR><BR>20/ <BR> <BR> I met a lady whom trainers body pump at my gym, she was also under Schwarzeneggers trainer- wow she looks more then beautiful even if up in age.. She is old school, does things like me old school and I may just take her up on using her servi... Sat, 6 Feb 2010 08:21:31 EST Romanian or Stiff Legged? Which kind of dead lift do you think is better for building hamstrings- Romanian or Stiff Legged? Why? I've only ever done stiff-legged. Sun, 31 Jan 2010 08:48:41 EST Anyone going to the Arnold... this year in Columbus, OH? Just curious. Fri, 29 Jan 2010 08:31:30 EST No Gym Hey all, does anyone have an idea what kind of strength training i can do at home. I don't have access to a gym right now(moving in a few weeks)so i would like to start preparing a little until i move. Sat, 16 Jan 2010 03:05:01 EST not seeing results? check your form! Currently in any gym in the world, a person can walk in and find a lifter, regardless of gender, weight training with an unrealistic weight; throwing the weights around instead of focusing on form and maximum muscle contraction. The purpose of this article is to hopefully, avoid some of the common pitfalls regarding weight training for muscular development. Unfortunately for many lifters, who are trying to achieve an aesthetic physique, are so consumed with hoisting the weight that they have ... Thu, 17 Dec 2009 17:56:15 EST This one's for the ladies(fellas, listen closely) Sooo everyone, what do you "like" (I'm using that term loosely) to do for cardio? I'm trying to get more of it (as I just wrote in a blog) and I need some ideas! Sun, 13 Dec 2009 18:43:32 EST Dangers of Tilapia Yesterday I was watching a show that had one of these health doctors on it. He said you would be better off healthwise to go and get a double cheeseburger than to have tilapia for supper. My first thought was "Okay, I'll go get that cheeseburger now". This really surprised me though, and I was disappointed because we love it around here and even have some in the freezer. It turns out it has very high levels of omega 6 fatty acids which is super bad for your heart and could cause a host of h... Sun, 13 Dec 2009 08:04:02 EST How do I get separation in my quads. I hope yall can help me with this because despite all the reading I have done, it is still a mystery. <BR> <BR> I do squats, leg extensions, leg presses and sprints and biking right now and have seen my quads grow but I want that separation you see with bodybuilders. I carry almost no fat on my legs and although my quads are big, no separation. Any tips? What am I doing wrong? Wed, 9 Dec 2009 12:18:14 EST Yummy foods for...WINTER :) Just because it's winter, it doesn't mean I should skip the produce aisle. <BR> <BR> For starters, <BR> The cold months are the perfect time to branch out to bolder fruits. <BR> <BR> ***And some of the best*** <BR> Are at their peak just in time to snap your tastebuds out of their winter funk. <BR> <BR> ((( Many offer a great combination or sweet flavor and an acidic tang ))) <BR> <BR> ***They're so refreshing*** <BR> And can provide a nice mental boost during long, cold winters. <... Wed, 9 Dec 2009 01:54:00 EST contest prep secrets you are doing everything in your power to achieve the cuts and six packs seen in magazines and advertisements, but your efforts are fruitless. Enter the "peak week," a grueling final step to help you achieve maximum muscle definition and a shredded physique. <BR> <BR> Similar processes are followed by bodybuilders and models alike as they dial in to the important competition or photo shoot. Once you finish this seven-day program, however, take pictures because not only are the techniques of... Tue, 8 Dec 2009 01:25:55 EST Hungry ?...Well, eat this !! Are hunger cravings causing you to overeat <em>38</em> <BR> <BR> Well... <BR> <BR> ***If you're trying to lose weight*** <BR> ***You know how difficult it can be to overcome cravings*** <BR> <BR> The good news is you don't have to resort to unnatural means such as diet pills to stop hunger cravings. <BR> <BR> You can stop hunger pangs naturally through the foods that you choose to eat. <BR> <BR> ***SparkPeople, gives us plenty of choices*** <BR> <BR> Certain types of foods are ... Mon, 7 Dec 2009 16:15:39 EST muscle foods whats your favorite "muscle food"? <BR> <BR> mine is cottage cheese, plain. I could eat an entire tub of it in one sitting.its low in carbs, and high in protiens. but most of all, it tastes good. <BR> <BR> Mon, 7 Dec 2009 02:02:59 EST ronnie coleman on building biceps Ronnie Coleman's Bicep Training <BR> The Three Bi Laws of Biceps <BR> From Flex Magazine, October 1995 <BR> <BR> <BR> To be honest, biceps have been one of the easiest bodyparts to develop. Thus, in line with the 'you can learn best from the hardgainer' school of thought, the question might be asked, what can a fortunate Ronnie Coleman with 22 inch guns teach a beginner about building trophy - winning biceps? <BR> <BR> Quite a bit, I think, as all of my training routines have been constr... Sun, 6 Dec 2009 02:23:40 EST I'm a Noob (there I said it) Hello, I am new to the Bodybuilders Team. I decided to get healthy at 309 lbs a couple years ago. My weight ballooned after a car accident (gained 80lbs and was disabled for a few years). I started walking then running, then lifting weights. I lost 49 lbs, 8 inches on my waist but still have 30 lbs to go (I am 6' 4"). I have been reading books on body building and really enjoy lifting weights now and want to get into it more. The weight loss has slowed a lot recently but I am building ... Tue, 1 Dec 2009 16:07:19 EST New and looking goof advice New to this group. Looking for good advice on losing fat and maintaining/gaining muscle. I know this is tricky to do. Any advice from anyone who was successful in doing this. I'm 5'10 about 264 pds and looking to drop fat but maintain muscle. I would ideally like to be about 225 of muscle. Any suggestions would help thanks! also looking for spark buddies to trade advice with and motivation. Tue, 1 Dec 2009 14:38:53 EST less is more! guide to overtraining As many of you know, a ton of factors play a role in the overall success of any bodybuilder. If just one of these factors is overlooked or ignored, strength and muscle gains will be severely shackled. Overtraining is one aspect of bodybuilding that is usually forgotten and because of this, gym-goers everywhere end up paying the ultimate price - a severe muscle-building plateau! <BR> <BR> Bodybuilders often fall into the trap of going all out on their training sessions, then ignoring necessa... Fri, 27 Nov 2009 03:49:56 EST New to the group Hi. My name is Mark. I am a 46 yr. old father of two (ages 5 & 7). I'm tired of feeling "old", so this year has been full of changes. I quit smoking, started eating healthy and now I'm hitting the gym for the first time in about 15 years. Wish me luck! Wed, 25 Nov 2009 22:08:45 EST bodybuilding in the kitchen Body Build: In The Kitchen <BR> <BR> ----------------------------------------<BR>---------------------------------------- <BR> <BR> I had a conversation with a friend a while back. Really intelligent guy. He stated, “Nutrition is about getting enough enough nutrients to meet your goals without getting you fat.” Pretty simple but not always to apply. Today, we are gonna talk about your time in the kitchen and how this is the biggest component of your life process. <BR> <BR> The best traini... Tue, 24 Nov 2009 23:32:05 EST Between sets... What do some of you folks do between sets (other than count down the time before the next one)? Wed, 18 Nov 2009 17:14:49 EST HIT Anyone in here into High Intesntiy Traing? I like dogg crapp and super slow! Something about the burn it gives you. Wed, 18 Nov 2009 11:14:14 EST Bicep curls plateau (Driving me nuts) So, this has been going on for long enough. I'm finally coming to the community for help. <BR> <BR> I've been stuck at a plateau with my standing bicep curls for months now. Sometimes I'm strong enough to do 25 pounds, but then next week I feel only strong enough to do 20 pounds and other times I'm lucky if I can get through 10 reps of 15. <BR> <BR> But here's the thing... the problem doesn't seem to be with my biceps per se. As I'm starting to learn more about muscular anatomy, it seems... Mon, 16 Nov 2009 15:11:07 EST Polar HRM I have a Polar F7 HRM and it is not working. It is only 10 months old and it may be the battery in the WearLink. Has anyone had the battery replaced and if so, was it sent out to Polar or did you have it fixed locally. <BR> <BR> I have already been w/o it for a few days and don't want to be w/o it for very much longer. Thu, 12 Nov 2009 11:01:41 EST Why do I get so tired doing cardio? Thanks to everyone who helped to answer my questions now I have one last question..... I usually do aerobics but, now doing or try doing exercise on the recumbent bike, or stair stepper why is it so difficult to do at least 10 minutes before gasping for breath feeling as if I'm going to have a heart attack? <BR> I won't give up Im trying to work my way up hoping that I am one day able to do at least 30 minutes of cardio but, it's very difficult. Wed, 11 Nov 2009 22:39:57 EST Creatine Personally, I stay away from the stuff. When it comes to any kind of vitamin or supplement, I shy away at the slightest hint of side-effects or danger. <BR> <BR> That said, I'm curious to know other people's thoughts about it. Do you use Creatine? Has it worked for you? Has it caused problems? Do tell... Wed, 11 Nov 2009 19:51:05 EST Wanting to blast 10 pounds any suggestions? I have Bowflex the middle one. Tue, 10 Nov 2009 20:42:32 EST Anyone here done the Anabolic Diet? This is one of those things, I'd never heard of it until a few weeks ago, then once I started researching it, it seems everyone knows about it but me! <BR> <BR> It is a carb cycling / high fat diet used by bodybuilders and I am finding nothing but rave reviews. <BR> <BR> I am 1 week in and so far I am lovimg it. Has anyone here done it before? Tue, 10 Nov 2009 17:28:46 EST Muscle & Fitness Virtual Trainer I've noticed that the website for Muscle & Fitness magazine now has a virtual trainer function, that works much like the calorie and workout trackers on SparkPeople, but geared more toward gaining muscle. <BR> <BR> Not that I'd ever abandon SparkPeople (the community has been such a motivating factor), but I'm curious to know if anyone else has tried this thing out. On one hand, it seems to be a conduit for advertising a bunch of nonsense supplements, but it also seems like it might have s... Tue, 10 Nov 2009 14:32:58 EST My "Holy cow, this is actually working!" moment I've experienced smaller versions off and on in all the years since I finally got off my butt and started going to the gym. <BR> <BR> However, in the past couple of weeks, with the help of the advice I've been getting here on the SparkPeople boards, I've actually started building muscle in ways I never had before. At first I thought it might be my imagination, but then, this past weekend, my wife started commenting about how she could really tell the difference without any fishing from me. ... Tue, 10 Nov 2009 13:49:36 EST New Protein Powder Just started using Nu-Tek Pro 5, cookies & cream flavor. Anyone tried this before? Got any reviews? Mon, 9 Nov 2009 13:58:40 EST Cooling down Okay, this phase of a workout routine has always been a mystery to me. I understand how to cool down after a long run (you simply walk for a while), but how do folks cool down after a weight routine? Fri, 6 Nov 2009 20:16:14 EST Sleep So, I somehow managed not to get any sleep last night. I went without my ST in the morning (didn't have much of a choice), but I wasn't sure if I should try it in the evening, or give myself another decent night's sleep to recover? I know sleep is a very important part in the process, but I wasn't sure how others address it when they have a bad night. Thoughts? Thu, 5 Nov 2009 20:19:45 EST New to group Hello all, <BR> <BR> I am new to the group I workout almost everyday and I am serious about bodybuilding that has been my passion almost all my life. I recently had kids and now reclaiming the body that I once had. If there anyone out there that has some info on becoming a personal trainer that I can do at home please feel free to email me. Email me anyway to just say hi :_) <BR> Thanks, <BR> Angel Wed, 4 Nov 2009 16:15:42 EST Cardio during building phase Okay, so I'm in my building phase. I'm working the weights hard and eating all the protein I can get my hands on. <BR> <BR> I know I'm supposed to be doing less cardio in this period, but not sure how little. I usually do about 15 minutes of jogging every morning before my weight routine. What do you guys do in your bulking phase. Tue, 3 Nov 2009 16:04:15 EST More reading material Aside from this website, which I love, are there any other sites, periodicals or other resources anyone could suggest for useful info? I explored Men's Health, but it seemed to be full of many of the same "quick fix" ideas and unsubstantiated claims that abound in this world of body shaping. Tue, 3 Nov 2009 14:00:23 EST The Smith Machine Jacktheknife said there'd be instructions on how to use the smith machine at my gym. There aren't any. Who wants to tell me how to use it? Sun, 1 Nov 2009 21:14:45 EST Looking for a good read... I need a good fitness book to read. Anyone have recommendations? Thu, 1 Oct 2009 10:40:21 EST Anyone following the Olympia this weekend? Who do you think would get Mr. Olympia this year? Jay Cutler? Dexter Jackson? I'm rooting for Jen Hendershott for Fitness, looks like Adela isn't competing...wonder how Monica Brant and Jenny Lynn will do in figure. Iris Kyle again for Ms Olympia? <BR> <BR> With a big group of bodybuilders here, I can't be the only one intrested this topic, right? <BR> <BR> Fri, 25 Sep 2009 05:21:12 EST Hello Im new to spark Hello. My name is ROxy and I just joined Spark. I am a stay at home mom of four. I had it pretty easy in the beginning because I gained just 10lbs with my first child, lost 5 lbs, then had my second child and gained 10 lbs. Two years later I was super unhappy and divorced. My weight was 135 and being a small 5'0 I wanted to do something about it. I began training in the gym and got back down to my pre baby SIZE (not weight) and weight just 115 (first time I think I had muscle. I felt great, b... Tue, 22 Sep 2009 09:33:03 EST Ten Tips to Building Workout Intensity Ten Tips to Building Workout Intensity <BR> <BR> ----------------------------------------<BR>---------------------------------------- <BR> <BR> Ten Tips to Building Workout Intensity <BR> By John F. Tristany, PhD, QME <BR> From Muscle & Fitness, October 1996 issue <BR> <BR> There you sit, totally confused about why your muscles aren't responding the way you expected. You've read tons of articles, you eat right, sleep enough, take supplements and train like a warrior. Still, you aren't get... Wed, 16 Sep 2009 19:03:02 EST Anyone use All the Whey? We've been using this brand lately, and it's time to buy more. I'm having trouble deciding on flavors though, so I'm wondering if anyone else uses this and what flavors you like? We get 50 pounds at once, 2 25-lb bags, so we can choose 2 different flavors. We usually get Cinnamon Bun and Cupcake Batter. They are really awesome, but I'd like to try something new. I also don't want to get a 25-lb bag of something I don't like though either! lol Wed, 16 Sep 2009 09:04:23 EST Does this BF% make me look fat? Hello Bodybuilders, are you alive? <BR> <BR> Anyway, I was wondering what a good way to track my body fat % on a regular basis? I would like it to be something I could use at home on a weekly basis. So any ideas for what I could use? And, if you're Canadian, where I could get it? Tue, 15 Sep 2009 15:50:48 EST sorry, i wasn`t trying to say h.f.c.s. was evil what i was trying to put across was that the product should not be added to anything. no, it`s not the #1 reason why america is fat, but one of the many! and yes , some people eat very clean (everything they buy doesn`t have hfcs), but we`re not only talking about the few, i think we're here to talk about everyone. to inform, to make aware. Fri, 28 Aug 2009 18:17:45 EST Friday, August 28, 2009 I have successfully moved, still working on the unpacking. Anyway, today's challenge is to flex your muscle to resist temptation. Say no to something today and stand by it! Fri, 28 Aug 2009 09:06:07 EST H.F.C.S. just read the e-mail concerning this product. this is one of the BIGGEST reasons america is over 60% obesity(to early, can`t spell). that`s not fat, that`s unhealthy! you can`t stop it from being made, but you sure can stop yourself from buying it. <BR> <BR> Wed, 26 Aug 2009 06:50:06 EST Monday, August 24, 2009 Today's challenge is to find a bodybuilder from either today or the past to idolize and give you someone to look up to. Mon, 24 Aug 2009 02:52:23 EST Sunday, August 23, 2009 Today's challenge is to come up with a cool nickname for yourself-- like Hawk or Diesel. Something other people can yell at your when you are struggling with a rep. Sun, 23 Aug 2009 14:22:13 EST Saturday, August 22, 2009 Did you know that merely changing the order of exercises in a workout can make a big difference in muscle growth? Today's challenge is to make a change to your workout that puts an exercise that directly targets a lagging muscle ahead of one that targets the same muscle less directly. <BR> <BR> Example... <BR> <BR> Target: Lower pectoral <BR> Direct Exercise: Incline bench <BR> Indirect: Flye Sat, 22 Aug 2009 09:03:21 EST Friday, August 21, 2009 It's flamingo day! <BR> <BR> Your challenge is to do your standing upper body work whilst standing on one leg-- flamingo style. This will engage your core stabilizer muscles, add a balancing aspect, and will just make things more difficult. Good luck! <BR> <BR> NOTE: I am moving this weekend and may miss a few challenges in the upcoming days. Fri, 21 Aug 2009 08:48:05 EST Thursday, August 20, 2009 If a personal trainer, dietitian, or other professional were to evaluate you, what would they say? Today's challenge is to be that professional and to deduce your own fault and devise a plan of correction. Thu, 20 Aug 2009 08:56:09 EST Wednesday, August 19, 2009 Today's challenge is to drink more water than you did yesterday. When you are full of water, you will find it easier to stay on track with your diet and your will be more alert (probably from having to pee all the time). Wed, 19 Aug 2009 08:49:48 EST Bod Pod Results Mr. Nitro and I went into Weymouth to a health club there (2.5 hour drive, but the closest unit to us) that has a Bod Pod. The Bod Pod is the latest technology in testing your body fat and lean body mass. It was SO worth going! I'm very pleased with the results I got. Shocked to say the least at how low my body fat was. I am SO close to being in the LEAN category! <BR> <BR> So the results are as follows: <BR> <BR> Fat- 23.7 %..............34.4 lbs <BR> Lean- 76.3 %........110.9 lbs <BR>... Tue, 18 Aug 2009 21:47:04 EST Monday, August 17, 2009 Today let's have a little fun. <BR> <BR> Remember when you were a senior in high school and for your last yearbook you wrote a senior will detailing what you would leave to your under-classmen? Well, today you get to leave your possessions, abilities, and attributes to your fellow bodybuilders. Mon, 17 Aug 2009 09:08:38 EST Sunday, August 16, 2009 Today's challenge is to jump out of a perfectly good plane. Take that to mean whatever you want. Sun, 16 Aug 2009 08:47:06 EST Saturday, August 15, 2009 Today's challenge is to check out your gym equipment and clothing. Is everything safe and in good repair? Does something need fixed or replaced? Sat, 15 Aug 2009 09:06:31 EST Friday, August 12, 2009 Today's challenge is to pick a past challenge that you did not complete and do it today! Fri, 14 Aug 2009 08:36:14 EST Wednesday, August 12, 2009 Today's challenge is for the die-hard lifting crowd-- add five minutes of cardio to the end of your workout, hotshot! Wed, 12 Aug 2009 08:57:28 EST Monday, August 10, 2009 Today's challenge is to try a new twist on an old favourite. Like bicep curls? Try reversing your grip. Like squats? Try over-head squats. Deadlifts? Try them with dumbbells. Mon, 10 Aug 2009 12:19:36 EST Sunday, August 09, 2009 Today's challenge is to tell us how you keep pscyhed up in the gym. Sun, 9 Aug 2009 09:04:33 EST Saturday, August 08, 2009 Today's challenge is to respect your body by remembering your stretches. Sat, 8 Aug 2009 09:35:36 EST Friday, August 07, 2009 Today's challenge goes hand in hand with yesterday's. Today you are to write a love letter to something healthy-- be creative (it doesn't have to be food! Fri, 7 Aug 2009 08:58:59 EST After months of not seeing the scale budge... except for last week when I gained a pound...I have now FINALLY lost 2 pounds this week!! I am soooo happy that I just had to share! I was getting so discouraged and just about to give up. I am so thankful this has happened when it did! So, I tell you...don't give up, no matter what! Thu, 6 Aug 2009 09:45:08 EST Thursday, August 06, 2009 Today's challenge is to write a break up letter to a food that you were previously close to but not have left behind to be a healthier you. Thu, 6 Aug 2009 09:15:47 EST Wednesday, August 05, 2009 Today's challenge is to pick out a lift and with what you would consider a medium amount of weight push out as many reps as possible. Wed, 5 Aug 2009 08:43:03 EST Tuesday, August 04, 2009 Sorry about the lateness of this, I just reformatted my harddrive. Today's challenge is to share you favourite lifting or cardio program. Tue, 4 Aug 2009 14:21:20 EST New Member Hi all, I just thought I would introduce myself. I am new to Sparkpeople but not new to fitness. My husband (then boyfriend) introduced me to weight training when I was 19 (a number of years ago <em>211</em> ). Just recently though I have seen the most progress and look forward to being stronger and looking leaner. I just reached a personal goal of being able to do a chin up (palms facing me) and now look forward to the day that I can do a pull up (palms facing out). <BR> <BR> I am always ... Mon, 3 Aug 2009 12:07:58 EST Monday, August 03, 2009 Today's challenge is to take someone under your wing and become a role model or teacher for them. Mon, 3 Aug 2009 09:05:36 EST Question Re Rest Days Just curious how everyone else constructs their rest days from lifting. I normally have taken two days a week off. Lately, I have been taking Saturday and Sunday off from lifting because we have been so busy and have had other things to do. However, I am wondering if that is a poor decision to take two days in a row like that. <BR> Any ideas or feedback? Sun, 2 Aug 2009 21:18:07 EST Sunday, August 02, 2009 Today's challenge is to share a diet trick that helps you get by. Sun, 2 Aug 2009 10:16:58 EST Saturday, August 01, 2009 Today challenge is to start the day off right by not giving in to temptation-- both when it comes to food and when it comes to skipping your workout. Sat, 1 Aug 2009 13:02:09 EST Friday, July 31, 2009 Today's challenge is to let the rest of the team know what song or album you put on to inspire you to push through your last few reps or the last minutes of cardio. Fri, 31 Jul 2009 13:44:39 EST Thursday, July 30, 2009 Today's challenge is to come up with a way to inspire your teammates. Thu, 30 Jul 2009 09:35:47 EST Wednesday, July 29, 2009 Today's challenge is an oldie but a goodie. Make a new sparkfriend and invite them to join our team. Wed, 29 Jul 2009 08:59:30 EST Tuesday, July 28, 2009 Today's challenge is to play a game that you liked when you were a kid that you no longer play. Anyone up for some baseball? Tue, 28 Jul 2009 11:48:11 EST Monday, July 27, 2009 Today's challenge is to set a new PR (personal record) in the gym. Traditionally this mean to lift more weight, but you could also do more reps with the same weight or the same weight and reps in less time than previously. Mon, 27 Jul 2009 08:37:49 EST HELLO Hi my name is Mandy and I am new at this spark people and I am new at the bodybuilding I am excited to get started I am a mother of 5 kids please help get me started Sun, 26 Jul 2009 09:37:27 EST Sunday, July 26, 2009 As we wrap up our week of health, a new challenge emerges. This challenge is to not stop at one week, but to carry on what you have done this week in to next week, next month, next year and for the rest of your life. Make healthy decisions, deal with your problems, and own your own life. Sun, 26 Jul 2009 09:09:55 EST Has anyone tried Max OT? I listen to the podcasts and it sounds good.. Sat, 25 Jul 2009 20:58:39 EST Iman here from East Longmeadow MA. my name is Ivan. i`m a personal trainer, been one for over 20yrs., but as i tell my clients "everyone needs a trainer, even me!" NO! i don`t know everything, but i`m pretty good at what i do. i have 2 women right now training for the big show in N.Y. nov.11th., both figure competitors. i wish for a training partner that pretty much has the same kind of goals in mind, but at 47 it`s hard to find.(the guy i train with now is 32 and not strong enough) just talking. well...that a little of me. Sat, 25 Jul 2009 16:56:36 EST Saturday, July 25, 2009 As we near the end of our week of health, lets not forget that to be healthy in body we must also be healthy in mind. Stamp out stress and doubts, confront your demons, and make sure that you are the one in charge of your life. Sat, 25 Jul 2009 10:26:21 EST Friday, July 24, 2009 Continuing our week of health, today's challenge is to get enough sleep. Good night. Fri, 24 Jul 2009 09:42:34 EST Thursday, July 23, 2009 Week of Health, Day Four. <BR> <BR> Today's challenge is to strengthen your support group. There are many ways to do this-- confide in a friend, meet someone at the gym, join an online group like this one, get a personal trainer or dietitian, or anything else that ends in aligning people at your side. Thu, 23 Jul 2009 08:43:35 EST Happy Birthday, Mr. Nitro! <em>410</em> Happy Birthday, honey! <em>410</em> <BR> <BR> <em>179</em> <em>409</em> <em>144</em> <em>179</em> <BR> <BR> <em>129</em> I love you! <em>129</em> <BR> Wed, 22 Jul 2009 12:12:55 EST Wednesday, July 22, 2009 It is day three of our week of health and today's challenge is to resist the pull of culinary temptations. If you find yourself tempted, it is best to have a healthier choice on hand-- be sure that you have an emergency ration. And don't forget to make your meals on time to keep from digging in the pantry for something NOW. Wed, 22 Jul 2009 09:08:50 EST Tuesday, July 21, 2009 Continuing our week of healthy living, today's challenge is to break a bad habit by replacing it with a good one. For example, instead of turning to food for a reward or for entertainment, get yourself a new book or shirt. Tue, 21 Jul 2009 14:19:37 EST Monday, July 20, 2009 What did you do over the weekend? <BR> <BR> Actually, no, that doesn't matter because today's challenge is to make today the start of a healthy week. Forget your past mistakes and go forward from here knowing that you can be perfect for one week. Mon, 20 Jul 2009 11:15:50 EST Sunday, July 19, 2009 Today's challenge is to get out an enjoy your life today. Don't waste time complaining about what you want or what you could have when you could be enjoying what you do have! Sun, 19 Jul 2009 08:41:47 EST Feedback on my building phase please? Hi all! <BR> <BR> I am in my first building phase and I have no idea whether I am doing any good or not! For those who have done a building phase, I would appreciate some feedback. <BR> <BR> I competed in BB in May, slowly increased carbs and cals back up to maintenance, that all went well. For the last 4 weeks I have been eating at a calorie surplus, lots of protein and moderate carbs. <BR> <BR> My total weight gain since my comp is about 4 lbs, and according to the scale, half is Fat an... Sun, 19 Jul 2009 06:51:53 EST Saturday, July 18, 2009 Today's challenge is to come up with a way to determine when you have reached your next goal. You could use a scale, a tape measure, your BMI, body fat percentage, your clothing, a mirror, or any other number of things to help you with this. The important thing is to have a goal that you can measure and determine when it has been achieved. Sat, 18 Jul 2009 09:06:16 EST Friday, July 17, 2009 "I am not Jesus Christ, and I've come to accept that now." - Garth Merenghi <BR> <BR> Today's challenge is to realize that you are not the greatest thing ever and to strive to become such. Fri, 17 Jul 2009 09:10:14 EST How does this sound? I've decided to work out either upper body or lower body on gym visits versus 3 upper body workouts because I never know exactly WHICH days I will be at the gym and if it is 3 consecutive days, I'd rather be able to work a different muscle group. So... <BR> ..I created a leg routine. RE: I'm definitely pretty new to strength training. Let me know what you think. Good/bad/more/less? Tweaks? Thank you!! <BR> <BR> Bridges on Ball 3 /15 <BR> Dumbbell Squats 3 /12 15lbs on each shoulder ... Thu, 16 Jul 2009 12:56:19 EST Wednesday, July 15, 2009 Today's challenge is inspired by an episode of "Malcolm in the Middle" that was on Nick@Nite last night. <BR> <BR> List seven things that you love about your healthy lifestyle/lifting program. Wed, 15 Jul 2009 09:08:44 EST Tuesday, July 14, 2009 I wasn't clear enough in yesterday's post to get my meaning across. It ended up OK with everyone sharing their workout routine, but today I am reposting the challenge with a clearer description. <BR> <BR> Today's challenge is to describe a day in your life to the rest of the team so that we can get to know each other's unique circumstances and be more helpful and knowledgeable when offering advice to each other. Tue, 14 Jul 2009 08:44:12 EST Need Help Creating A Balanced Strength Routine Hey all, <BR> ..I heard this group had a lot of great advice to give so I am hoping somebody here can help. I think I have my cardio routines down pat and understand what Im doing... However, my strength training is very disorganized, as I'm not sure the best way to complete it. <BR> ..After reading up I believe I will combine biceps/back one day.... triceps/chest another and legs on the last with abs each day. <BR> ..I went on spark's fitness plans and copied down as many workouts as I cou... Mon, 13 Jul 2009 13:48:23 EST Monday, July 03, 2009 Today challenge is to share your daily routine with the rest of the team. Mon, 13 Jul 2009 13:34:36 EST Sunday, July 12, 2009 Good morning, bodybuilders. <BR> <BR> Today's challenge is to share a lift that you enjoy that others in the group may not be aware of. Sun, 12 Jul 2009 06:52:02 EST Saturday, July 11, 2009 "Rise up, O hero, victor in battle, O caravan-leader, free from the debt of birth, go to the world and not turn away from it." <BR> <BR> Today's challenge is to share something that inspires you. Sat, 11 Jul 2009 08:46:29 EST Friday, July 10, 2009 Today's challenge is to do something hard-- something you aren't sure that you can do. This can be lifting a weight, doing extra sets or reps, resisting temptation, or something more personal. The point is to prove to yourself that there is nothing beyond your grasp when your keep reaching. Fri, 10 Jul 2009 08:42:04 EST Thursday, July 09, 2009 Today's challenge is to identify your biggest problem when it comes to building your body and figuring out a way to over come it-- and to know when you need to seek help. Thu, 9 Jul 2009 08:42:33 EST July 08, 2009 Today's challenge it to try a new healthy recipe. Post what it is, how it is healthy (low sugar, high protein, etc) and how you liked it. Wed, 8 Jul 2009 08:39:07 EST Tuesday, July 07, 2009 Today's challenge is to find a health and fitness article to read and report to the team about. Tue, 7 Jul 2009 11:16:15 EST Animal cuts anyone? All reviews appreciated! Hei, I have used Hydroxy Cut Max earlier but now it seems to be banned...I used it for 2 months and it worked fine. <BR> Read lots of reviews about ANIMAL CUTS and LIPO-6...I'm just about to order some fat burners and now can't decide, which ones. <BR> I would love to hear your comments: suitable for women, any bad side effects...what did it do to your skin(I've heard it can cause acne...) I s it affecting to your menstrual cycle and/or hormonal birth control? <BR> MOST IMPORTANT: <BR> I'm o... Mon, 6 Jul 2009 12:16:39 EST Monday, July 06, 2009 Today's challenge is to work harder than you did yesterday. Whether it's in the gym, the kitchen, or inside your own mind it is important to keep moving forward. Let push it until it breaks! Mon, 6 Jul 2009 08:39:56 EST Sunday, July 05, 2009 Good morning team. We are all here because we want to improve our bodies but it can be confusing figuring out the best way to go with all the viable options available to us. Further compounding this problem is all the crap companies and "doctors" are trying to sell us that deep-down we know are crap. <BR> <BR> You can't burn massive amounts of calories without working hard, you can't eat anything you want and lose weight, a pill isn't going to make excess body fat just walk away, and that s... Sun, 5 Jul 2009 08:48:14 EST Saturday, July 04, 2009 Today's challenge is to know that you are in charge of yourself. You are in control of your body and what goes into it and your are in control of how it moves both in the gym and out. No excuses. Sat, 4 Jul 2009 09:01:14 EST Friday, July 03, 2009 It has been a while since I have been posting daily challenges and I am willing to bet that some of you have gone lax on your diets and been giving into excessive snacking, poor choices, and even binging. It is time to take a stand. <BR> <BR> Today's challenge is to make it through today without compromising your diet. <BR> <BR> Come on team, if we can't make it one day how can we achieve our goals? Fri, 3 Jul 2009 09:38:30 EST Feature: Summer BBQ & Vacation Survival Greetings team, this is the first in what will be an ongoing series of feature articles that will address problems that arise in the bodybuilder's lifestyle. <BR> <BR> As you probably know, tomorrow is the day America celebrates it's independence and is the biggest traveling holiday of the summer. This feature doesn't just apply to this holiday, however, it addresses aspect of it-- travel and BBQ's. Let's start with travel! <BR> <BR> FOOD: Travel-friendly Healthy Foods <BR> <BR> I have t... Fri, 3 Jul 2009 09:31:56 EST Thursday, July 02, 2009 Hello team. <BR> <BR> It has become apparent that these challenges are the glue that holds this team together and generates continuous interest and motivation for our members-- so here you go. <BR> <BR> This time around, I am hoping to get some help from you guys. <BR> <BR> Today's challenge is to send me a private message with all of you ideas for future daily challenges. Thu, 2 Jul 2009 16:40:24 EST Hello Joined a gym near my work to ensure I kept up on my running during Winter & Spring. The gym is a little Old School but I enjoy it. I have started to spend a great deal of my time in the gym lifting. I haven't lifted serious since college. I am really enjoying it. Want to get bigger, but not to the point were I carry too much weight for running a 1/2 Marathon....I have plenty of bad weight to exchange. Looking to stay at about 195 & get leaner! Tue, 23 Jun 2009 14:32:48 EST Radio Interview One of the owners of the gym I go to set me up with a local DJ to be interviewed. Ace is also a new personal trainer at my gym. <BR> <BR> The weeks topic is achieving your goals. We had to pre-record since I am working during the scheduled program. The show, The Total Fitness Zone, on Weei airs this Sunday from 10am to 12pm. <BR> <BR> Station List- covers NH, VT, ME,RI and MA areas <BR> WEEI Affiliate Location <BR> WEEI-850 AM Boston <BR> WEEI-103.7 FM Providence <BR> WVEI-105.5 FM Springf... Fri, 19 Jun 2009 16:08:20 EST A Mother, Her Boy, and the Wise Man "I can't get my little boy to stop eating sugar," the mother said to the wise man. "Please help me." <BR> <BR> "Come back and see me in two weeks," the wise man said. <BR> <BR> With a quizzical look on her face, the mother reluctantly walked away. Two weeks later, she brought her son to see the wise man. <BR> <BR> "Stop eating sugar," he said to the little boy. <BR> <BR> "Why did we have to wait two weeks for that?" <BR> <BR> "Because," the wise man said, "I myself had to stop eating sug... Thu, 18 Jun 2009 12:24:58 EST Hello everyone my name is Willie how is everyone doing, first I just want to introduce myself. My name is Willie I live in suwanee,GA and I workout at L.A. Fitness. I sort of fell into bodybuilding after highschool when I stopped playing football I needed something to do active so I started working out. I started noticing a change about to years later and when women started paying attention that kept me going, so I started doing it for the girls (all the wrong reasons) I started overtraining my chest and arms because lets f... Sun, 14 Jun 2009 11:47:09 EST ~ not plateau but still STUCK, please help! ~ I'm in a rut & would love some advice if you have a minute. I would really appreciate it... <BR> <BR> I am 20 years old, just started working out again in April 2009. I've been working out every single day usually 3x a day for the past 2 months now & my weight is still exactly the same & my bf% has only gone down by 1%. I don't understand...I am 5'6" 154 lbs bf%25. I also have lost NO inches, I can see more muscle definition than before but thats about it. My diet is super clean, around 90% ... Fri, 5 Jun 2009 21:45:59 EST Question... I am currently out of protein mix, and I always drink a protein shake in the morning before my workout. So what would you recommend I consume instead while I am awaiting my protein to come in the mail? I don't really like eating much before my workout (I usually eat 6 almonds with my shake), because it slows me down. So like eggs or anything I have to cook is out of the question. Wed, 3 Jun 2009 09:02:06 EST What brand of protein do you buy? Just curious to see what everyone thinks is the best, because I always like to find different options! :) <BR> <BR> Lately, I've been using All the Whey. Their best flavors, I think, are Cupcake Batter and Cinnabun. Yummy nom! lol <BR> I also sometimes order from and get their 100% Whey Isolate, because they have tons of different flavors. And it's not a bad price either. Tue, 2 Jun 2009 15:29:40 EST hi bodybuilders! hi, i'm new to spark so bear with me. this sparkteam was actually recommended to me by 3 or 4 other people, so i'm excited to be joining! <BR> <BR> about 4-5 years ago i was on a regular gym workout of almost 6 days a week where i would do legs one day, arms/chest another, abs another, etc etc. <BR> i've forgotten everything i know about it and am now trying to get back into it and i can't seem to find anything online in the ways of what i'm looking for. <BR> <BR> i'm going to start at the ... Mon, 1 Jun 2009 21:35:03 EST Challenges? I don't know about anyone else, but I kind of miss the daily challenges. What about resurrecting them as a weekly challenge? Mon, 1 Jun 2009 07:20:07 EST New pictures posted... Please feel free to visit my SparkPage and view my progress photos. Honest comments are appreciated! <BR> <BR> Thanks! :) Sat, 30 May 2009 11:28:04 EST Hello Just joined the sparkpeople site this week. Hello u guys. I am already excited about what this site offers to me. Tara1953 Sat, 30 May 2009 09:17:01 EST Looking for the right Program I'm Looking to bulk up to to 190lbs(180 right now) I need to find the right workout for me. Can any one help. I havent found anything on this site so far. Fri, 29 May 2009 05:36:17 EST Plateau busting..I'm desperate I am so stuck!!! <BR> <BR> I ST 3x week (split), cardio 3-4x week (hard) and I can't seem to drop anymore lbs. I'm 5'1" and 128.5 and I eat 6 meals a day. <BR> <BR> What has worked for you? <BR> Fat burners? Which one? <BR> Cutting out dairy? <BR> Carb cycling? -----I tried 2 weeks but didn't work. Did it wrong possibly.. <BR> <BR> I eat in my range that SP gave me (1200-1550 cals). Should I lower my weight and up my reps? <BR> <BR> help <BR> <BR> <em>46</em> Sat, 16 May 2009 10:30:05 EST 70 protein shake recipes Here is the 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> *You may use 12 oz. coffee and no water for an extra pre-workout or morning ki... Fri, 15 May 2009 22:55:05 EST Don't have a cow! Okay so the NROLFW diet suggests I eat a crap-load of protein each day. I can eat to fill up the calories, but even on workout days with the post-workout shakes, I'm still coming up short on the protein. On workout days, I have 2 scoops of whey, on non-workout days, just 1. How do I get enough protein without eating an entire cow each day? Thu, 14 May 2009 20:26:01 EST Defining strenuous Sooo Lou Schuler's book - or Gymrat's excel calorie spreadsheet of wonder! - gives three calorie breakdowns: non-workout days, active workout days and strenuous workout days. <BR> <BR> This was easy enough to gage when I was a student, as without the gym, I was pretty sedentary. I work in a greenhouse now, which generally involves lots of carrying things all over the place. The things aren't that heavy (usually). But it is a lot of walking. For example, today I spent 2.5 hours carrying t... Mon, 11 May 2009 18:43:06 EST Bruised & Battered Dear Team -- What a week I've had! I got sick and fell off the horse. In fact, the horse left me bruised and bleeding on the side of the road and galloped off into the sunset! <BR> <BR> The good news is, I didn't feel like eating much (no taste buds to speak of), so I didn't gain weight, in fact I lost a pound or two. The bad news is, I didn't keep a food diary so I have no clue what my micronutrient balance was, or how close (or not) I was to my calorie goals. Didn't even care about goals. ... Mon, 11 May 2009 08:06:46 EST 5 tips to easy weight loss Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim o... Sat, 9 May 2009 01:47:16 EST Hi Guys (and gals)! Just a note to say hello again. I had to cancel my subscription for a while, but I'm bac in full force! It's me, the Big Fat Gorilla! You probably don't remember me much. I am the retired pro boxer/wrestler that just joined about 2 months ago. I am still interested in any tips on weight loss you can give me... working out is easy because I have experience, but I can't seem to back away from the table! I feel like I am starving and I am diabetic... it's very difficult. Fri, 8 May 2009 15:50:21 EST want to get buff ladies? switch your contraceptive Want to get buff, ladies? Switch contraceptives <BR> <BR> The Pill may interfere with muscle-building workouts, study finds <BR> <BR> CHICAGO - Young women seeking a sculpted, muscular silhouette may want to avoid taking oral contraceptives, U.S. researchers said on Friday. <BR> <BR> They found women who were not taking birth control pills gained 60 percent more muscle mass after a 10-week weight training program than those who were. <BR> <BR> The study, led by Chang-Woock Lee and Steven ... Wed, 6 May 2009 12:30:05 EST Hi... Hello. I'm 33 years old. I lifted 10 years ago, but started to slack off over the years after marriage,kids,work,etc... <BR> I'm hoping to re-build myself through weight training and proper nutrition. <BR> Tue, 5 May 2009 22:33:32 EST Personal trainer? Is anyone here a personal trainer or know someone who is? I'm wanting to get my certification, but I don't know who to go through or what the best type is. Can anyone help me out? :) Thanks. Tue, 5 May 2009 17:48:56 EST Mom knows best! Okay this question is mainly for Gymratmom. I could have e-mailed her, but why not have the entire group get the benefits of this discussion. <BR> <BR> Long story short, my doctor discovered a MASSIVE knot in my right shoulder and shipped me off to the massage therapist. My upper back, shoulders, and pecs are tense. He also suspected I needed some help with the IT band (he sort-of worked on that....god that was painful). He also said I had classic desk-sitters issues. <BR> <BR> Anyway... Mon, 4 May 2009 21:50:22 EST F my life Hi guys, I'm back (again). Apparently exams and moving keeps you busy. However, I went to the gym earlier today, so I guess that's a good start on me saying I'm back at it again? <BR> <BR> Anywhoo after the gym, I realized I had no whey powder, which is breaking the 11th commandment (Thou shalt drink whey). I was in a bit of a rush, so since GNC was just down the road from the gym I thought "I'll just stay in my workout gear, I'm heading home to shower anyway. I highly doubt I'll run into... Mon, 4 May 2009 21:45:01 EST New from VA Hi. I am from Northern VA. I have been lifting weights for years in search for the perfect figure. It was really within the last 8 months I stopped trying to really lose weight an just look better overall. Much to my surprise the weight naturally fell off. <BR> <BR> I try to stay active overall, exercise and eat clean. I hope I can learn from and add to the team. Mon, 4 May 2009 19:05:26 EST Hello! I joined Spark about 3 weeks ago. I love lifting's my main thing. I'm looking to lose about 14 more pounds and get toned again. I was starting to get into bodybuilding after I had my son, and I was ripped and kept up the good work for about 2 years. But...time ran out...I was a full-time college student and started working 2 jobs as well (one was working IT aka a sedentary job, so that didn't help!). Now that I am out of school, I am starting to work on my body again. I've always... Sat, 2 May 2009 19:20:19 EST Hello everyone Hi everyone... I am a retired professional boxer/wrestler who wants to get back into shape. Help me; I need support! I'm pretty fat and round right now. Fight weight: 220 Current weight: 280 Sat, 2 May 2009 13:08:26 EST Birthday Today is my birthday. <em>409</em> <BR> <BR> It's 330 in the morning and I weighed in at 164.4lbs. I very excited because I was stuck around 166/167 for the past week and a half. My official weigh in is around 9 or 10 in the morning. We'll see what I am at then. <BR> <BR> So, my birthday gift to myself was getting below 165lbs! Sat, 2 May 2009 03:35:02 EST A change of gyms was good.. I got flipped off at general bad service at my gym I have attended 4 years. The head instructor got the full force of my distaste before I canceled my membership.. <BR> I went over to the gym I have beening eyeballing for a year or so and joined up.. <BR> NO chin up bar I am used to, so had to do jump out in regular pullups and now these are also in the house for me.. <BR> <BR> I did 15 honest wide armed pullups, so this goal of over a year is also in the house.. It was a show stopper at t... Fri, 1 May 2009 02:04:10 EST Hey from Georgia Hello ALL....I'm Teresa and I live in Jackson,Ga. thats about 45 miles south of Atlanta....I work in school food service,so I'm around food and lots of it all day, I bring my Lunch most days, but we do have plenty of salads and fresh fruit, Married and have 4 grown daughters and we live in the country, I have plenty workouts just in my flower beds and my 2 horses, But I get away sometimes to our place in the North Ga. Mountains and go trout fishing and there I love to pull out my camera and d... Thu, 30 Apr 2009 21:51:45 EST