For all you guys wanting to gain muscle, size, etc.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Yeah 5% is pretty extreme or its inaccurate imo.

No way regular Joe's are walking around with sub 8% bf without some extreme cutting going on or they are stick figures.

[AuburnAlumni]

Re: For all you guys wanting to gain muscle, size, etc.

Hey guys,

I've got a great complex carb side (or dessert perhaps) if you like something sweet but that is low in sugar.


You need...

Sweet potato
Plain Greek Yogurt
Honey
Cinnamon
Skim Milk

1.Bake the Sweet Potatoes (wrapped in aluminum foil) in the oven for 1 hour at 400 degrees.

2. Remove the skin (should be very loose and easy to remove after cooking)

3. Place the peeled sweet potatoes in a blender or food processor

4. Add 1/2 cup to 1 cup of plain greek yogurt, 4-8oz skim milk (depending on how thick you want the consistency to be) and 1 tablespoon of honey

5. Blend the ingredients until smooth.

6. Place in microwave for 30 seconds or place on oven until warm.

7. Add Cinnamon to taste.

Freaking awesome. Loaded with complex carbs, protein, no refined sugar, low glycemic.

Sweet enough to be a dessert or snack as well.

[legendkiller5]

Re: For all you guys wanting to gain muscle, size, etc.

Those saying they are 4-5 are more than likely skinny people who get their bf% tested by the calipers...

So it's wrong

I'm not wrong. And I'm not 'skinny'.

Earl Thomas' body fat is like 2.9% But I guess he's wrong, too.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

I'm not wrong. And I'm not 'skinny'.

Earl Thomas' body fat is like 2.9% But I guess he's wrong, too.

Eat a Cheeseburger...infact eat two.

[legendkiller5]

Re: For all you guys wanting to gain muscle, size, etc.

Eat a Cheeseburger...infact eat two.

Nah, I'm good. I don't eat fast food.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

Nah, I'm good. I don't eat fast food.

How much you weigh? And do you do crystal meth?

[AuburnAlumni]

Re: For all you guys wanting to gain muscle, size, etc.

Here's a quick list of my "bible of foods" i.e. staples for burning fat, and packing on muscle.


CARBS
Sweet Potato
Brown Rice
Quinoa
Oatmeal

PROTEIN
Salmon
Chicken
Tuna
Eggs

FATS
Peanut Butter (Natural)
Nuts
Olive Oil

FRUIT
Apple
Banana
Grapefruit
Blueberries

VEGGIES
Spinach
Broccoli
and pretty much everything else but "Greens are king".

Some notes...

Grapefruits DO aid in fat burning. 1/2 a grapefruit or 8oz of grapefruit juice 3x a day will do the trick.

Apples and Bananas are both sweet but actually are slow digesting carbs.

Having peanut butter with a protein shake before bed will aid in slower absorption of protein as you sleep.

Salmon is the king of all proteins when it comes to packing on muscle mass. Good fats combined with the highest quality protein you can eat.

Never go "no carb" and don't freak out over "low carb" either. It's not if you eat carbs, it's the QUALITY of the carbs you eat. Native Americans lived on a diet of freaking CORN 200 years ago and you didn't see the morbid obesity you see now.

Refined sugar is culprit #1 when it comes to our current epidemic..and it IS an epidemic.

Drink water...lots and lots and lots and LOTs of water. Take a sip between each set while you work out...even if you are not thirsty.

Get at least 7 hours of sleep a night. Lack of sleep does 10000 horrible things to your skin, metabolism, muscle tone, memory, etc.

You can only digest around 40-50 grams of protein in a sitting. Eating 100 grams of protein in one sitting does you no good.

Doing your cardio first thing in the morning, before breakfast, will burn almost pure fat as you have been fasting overnight. This DOES NOT MEAN to starve yourself for 4 hours, then do your cardio at noon. Only works in the AM. Otherwise, eat your breakfast and save your metabolism.

Artificial sweeteners raise your insulin levels just like sugar does. You don't get the calories, but you get the same bad response by your body. Stick with water or drinks flavored with stevia..a naturally existing sweetener found in nature. Stevia is pretty easy to find and won't raise your insulin levels.

[legendkiller5]

Re: For all you guys wanting to gain muscle, size, etc.

How much you weigh? And do you do crystal meth?

6'1" 165 and lol no.

[legendkiller5]

Re: For all you guys wanting to gain muscle, size, etc.

USF, AA and others:

Are you familiar with the whole milk diet? Drink a gallon of whole milk a day and pack on weight? My roommate from last year is on it, and he's definitely packed on the weight and muscle. And I'm fairly sure he's only been doing this for a few weeks. Lots of milk, lots of squats.

[AuburnAlumni]

Re: For all you guys wanting to gain muscle, size, etc.

USF, AA and others:

Are you familiar with the whole milk diet? Drink a gallon of whole milk a day and pack on weight? My roommate from last year is on it, and he's definitely packed on the weight and muscle. And I'm fairly sure he's only been doing this for a few weeks. Lots of milk, lots of squats.

lol. Nope, not familiar.

Of course...if you are drinking a gallon of whole milk, I'm sure you are packing on weight. That's what chugging gallons of saturated fat will do.

And inevitably, some weight gain will be muscle. I'd stick with skim and a balanced diet myself.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

lol. Nope, not familiar.

Of course...if you are drinking a gallon of whole milk, I'm sure you are packing on weight. That's what chugging gallons of saturated fat will do.

And inevitably, some weight gain will be muscle. I'd stick with skim and a balanced diet myself.

I try to avoid milk as much as possible. Only Lactose I get is yogurt. Gives me wicked heartburn.

[Phobia]

Re: For all you guys wanting to gain muscle, size, etc.

Hey guys,

I've got a great complex carb side (or dessert perhaps) if you like something sweet but that is low in sugar.


You need...

Sweet potato
Plain Greek Yogurt
Honey
Cinnamon
Skim Milk

1.Bake the Sweet Potatoes (wrapped in aluminum foil) in the oven for 1 hour at 400 degrees.

2. Remove the skin (should be very loose and easy to remove after cooking)

3. Place the peeled sweet potatoes in a blender or food processor

4. Add 1/2 cup to 1 cup of plain greek yogurt, 4-8oz skim milk (depending on how thick you want the consistency to be) and 1 tablespoon of honey

5. Blend the ingredients until smooth.

6. Place in microwave for 30 seconds or place on oven until warm.

7. Add Cinnamon to taste.

Freaking awesome. Loaded with complex carbs, protein, no refined sugar, low glycemic.

Sweet enough to be a dessert or snack as well.

This sounds fantastic!!! I plan on making this sometime this week.

[Dispatch]

Re: For all you guys wanting to gain muscle, size, etc.

What's everyones opinion on 90%+ Lean ground meat, cheese, and low sugar yogurt?

[Sausage]

Re: For all you guys wanting to gain muscle, size, etc.

Would any trainers or knowledable individuals give you opinion on this program, I got it from a co-worker who has been doing it for 20 years and is in phenomal shape for an older man.

Monday
1st circuit
Bench Press 4 sets of 15
Lat Pull Down 4 sets of 15
Machine crunches 4 sets of 25

2nd Circuit
Preacher curls sets vary week to week
Tricep Curls on machine 4 sets of 15

3rd Circuit
Squats 4 sets of 15

Wednesday
1st circuit
Incline Bench Press 4 sets of 15
Seated Rows 4 sets of 15
Machine Oblique crunches 4 sets of 25

2nd Circuit
Preacher curls sets vary week to week
Tricep Extensions 4 sets of 15

3rd Circuit
Leg Extensions 4 sets of 15
Hamstring Curls 4 sets of 15

Friday
1st circuit
Bench Press 4 sets of 15
Lat Pull Down 4 sets of 15
Machine crunches 4 sets of 25

2nd Circuit
Preacher curls sets vary week to week
Tricep Curls on machine 4 sets of 15

3rd Circuit
Squats 4 sets of 15

Tuesday, Thursday, Saturday
Cardio, rotates between:
Interval training on treadmill
Long runs

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

BMI is such a friggin joke. 210 lbs, 6'4"... and it says I'm overweight. What a crock of...