I'll answer any question that I can and give my opinion on it. I'd rather have to much info than to little.

I'm 5'9 195 right now, leaning down, I've been training for 2 years, hardcore for about 6+ months.
No certs or anything, but I just have general knowledge and I know how to research.

in after ego

is there any way to stop my stomach from feeling like its tearing itself apart when i eat highly processed food like subway

Stop eating it is best I can tell you, do you know what exactly is causeing it, maybe all the salt? Or is it some sort of acid problem?
Also, raffles you can fuck off. Either post for help or don't post.

This post has been edited by 7_Deadly_Sins on Sat - Dec 6 2008 - 23:17:31

ya, thats what i will probably do

its pepperoni, salami, vinegar & oil, provolone

i dont enjoy it like i used to, really it just makes me feel like shit now


i guess my body just isnt used to taking in garbage like it used to be

Subway's meats are of notoriously poor quality and very inconsistent, could be a bad batch, you could also be reacting to whatever they treat the meat with. I end up sick whenever I eat McDonalds food now, I think it is a reaction to the high fat content and general mediocre quality of the food.

Same thing happened to me, fast food is ew now.

Yeah same thing happened to me, i haven't had fast food accept for subway in a wrap in so long.

bad batch imo, this isnt a third world country
however depending how long you were off the foods it seems it could happen, unlikely though (cant see you being off for years at a time)
those meats are made to fill you up with fats and shit anyway

yea, delly meats with fats.

we kinda just got subways in sweden and it's very good.

What factors do I need to consider when designing a full body workout exclusive to my needs?
If I give them to you, can you give me a basic routine/schedule? This includes fitting cardio into it and such.
This is basically for building a bit of bulk and trimming what I have now. I can work via pm if you'd prefer.

Still working on my diet also. forgot to mention imma need to fix that, a lot.

This post has been edited by AnBerliN on Wed - Dec 10 2008 - 16:04:05

Main factor is to not over train and hit all body parts with compound movements, most full body workouts are M/W/F

any tips on cutting/toning? i currently do a full body workout along with 25 mins of running about 3-4 times a week. heard i should just keep doing what im doing is cutting/toning exercises are basically myths lawl

Do w/e you do now weight training wise, if it built muscle, it'll keep it.
For cutting/toning, unless you're massive, dont bother. However, if you still want to be skinny, cardio and diet is what makes you tone up. Weight training will help a little, but diet is 1st, then cardio.

how fast/slow should i take it when im starting to lift again after a broken wrist?

Honestly I'd ask the Dr. They know more about what's wrong with you than I do, and proabley have a better idea of how fast you can get back into it.
But generally, I'd go slow and if it starts to hurt any, stop. I'd also find excerises that would help the wrist get back to it's old strength.
Obv you should be able to squat fine.
Curls be careful with, bench and Dls and pull ups etc, beware of your wrist.
(you might want to look into wrist straps and see if it helps any)

so what do you suggest cardio wise? and should i keep at my full body workout that i do about 3-4 times a week? I can post what i do if needed.

What ever works for you. I do cycleing and running. I like my joints, so I run maybe twice a week max.
if you do full body I'd only do 3x a week, proabley M/W/F
Just forthe hell of it, post it.

how much cardio should i be doing about then + how many times a week? m/w/f?

and this is what i usually do.

25 mins running @ 6.8km/hour
60 situps
lat pulldowns (3 sets of 10 reps, 75, 85, 95)
leg curls (3 sets of 10 reps, 65,75,85)
bicep curls (3 sets of 10 reps @ 25 pounds, free weights)
torso rotations (3 sets of 10 reps, 80,85,90)
chest press (3 sets of 10 reps, 75,85,95)
leg extensions (3 sets of 10 reps 75,85,95)
60 inclined situps
row rear (3 sets of 10 reps, 55,60,70)
leg press (3 sets of 10 reps, 100,110,120)
60 leg lifts
overhead (3 sets of 10 reps,40,45,55)

lawl @ me for asking what m/w/f is. ignore that.

Just do cardio on your off days, and sometimes on your weight training days, but after weight training.
Just do like 20 mins those days, then if you dont notice any ammount of difference in weight after a week, check your diet and/or add more cardio.
How long does that work out take you?
It looks like way to much volume for 1 day. I can suggest something if you want.

it takes me about 2 hours to finish all that. and suggestions would be great

Yea that's about an hour to long. It takes me 45 mins max to get done working out, about 1 hour and 15 mins to get done showering and do cardio.
Look into madcows 5x5 and tell me wut u think

hey. so i looked into it. but there's not a condensed version of the program. i don't know much about weight training so i was completely lost in most of the terms :S

What?
All you do is squat, DL, bench overhead press and do rows. What dont you understand.

my bad. i tried looking on that geocite one but i couldn't sift through all the terms. lawl thanks

??

what results will doing a few hundred crunches per day give me?

back pains

yo hank,

alternative to benching?
i can bench for atleast two months, and my chest was just getting nice

Little to none, you dont get abs from doing crunches or any ab work out, you get them to be visible from having low body fat.

Dips, lean foword so it hits your chest.
Decline bench.
That's about it that I recommend. Why can't you do flat? B/c of your wrist?
You proabley can't do anything then.

yea because of wrist,
thanks i'll try to do what i can its just a pain in the ass not being able to do anything

i have lower body fat then almost anyone I know (i'm very skinny)

How can I get them to show a bit more? I eat kinda poorly but don't gain fat/weight.

eat healthy and exercise
running helps alot

Diet/cardio

then why do people do crunches?

sorry to be a pain but if u can give me a skeletal routine outline that'd help a lot .

what about the 5x5 didn't you like?

Uninformed.

just started hitting the gym with my m8s and i'm not really sure if i/we should focus on certain muscle groups on certain days or just try to do a lot of different stuff
a lot of the people there just go from machine to another and judging by how they look it seems to work
i'll start going 3 times a week, m/w/f

inb4 cry about 'bumping' a sticky

Google madcows 5x5, very good starting program. Full body work outs.

How do I make my peepee bigger John?

how do i get bigger forearms

deadlifts/bench press, shrugs without straps, barbell curls, chinups

there are also forearm-specific exercises that could be done, like where you take a hockey stick, cut it down to about 1 foot, drill a hole in the middle, run a rope through it, knot @ one end and tie weight to the other end and use that to gather the weight by rolling it up to the stick. or just doing wrist curls w/ weights.

donno if it'd be OK for me to add some ideas here now & then. haz certification ofc.

Feel free to add ideas imo, but you are never really around and active often so whatev's yo

shameless ali oop