Solid progress.
and still nothing on diet OR workout.
[quote]gqballa3 wrote:
so in all fairness though…We talk about the body fat thing as a joke…But now how many of you have put on 15-20lbs of muscle without gaining fat and without juicing?..Not like i was eating alot or more then maintance…just changed my routine around and had a carb rush after my workout-150g of hi glycemic carbs…one raw egg when i wake up and another raw egg threw out the day at some point…I mean you al make fun of me yess…but have you guys had maintance calories…and gained 15-20lbs of muscle and lost body fat?..Just like if id get a bit more respect…You seem to make fun of almost anything i say or do.[/quote]
Are you kidding me? Who here has put on 15-20 pounds of muscle in the YEARS it has taken you? I’m sure EVERYONE who takes their training seriously has.
If you stopped worrying about losing your ab muscles you could have gained a lot more muscle than you have.
Like I said, you have definitely made progress (in your upper body), but please, don’t act like the amount of time it took for you to start making progress is a good thing.
Now get with the sense of humor and post a shoe pic, with that hilarious expression on your face we’ve all come to know and love.
Yeah your upper body looks good. I think you should work on your legs more. What’s your diet like?
cut the crap. You did not gain “15-20” lbs on maintenance calories. Do you not understand how this works by now? If you gained 15-20 lbs you were eating more calories than you burned off. If you ate maintenance every day, you would have MAINTAINED the same bodyweight.
Dont just throw around words without their proper meaning. 1 of two options. You have no idea what you maintenance caloric intake is since I doubt you have ever found out this number, and if you did you did not log your food every day during this time. Or your body just does not follow the laws of nature.
Either way, dont piss on my forehead and tell me its raining.
190(215 goal by Feb)
Height: 5’7"
Body fat %:
Years Training: 7
Thats from your profile…Just thought that was kinda funny training for 7yrs and your at 190…5’7 190 isnt bad but your at the same weight as i am n i have only put in 2 real good years of training…And there has not been one point where ive bulked…just maintance…or maybe slightly above…If i wanted 2 gain 20lbs in 6 mths i deffintly could just eatin more and doing a differnt type of workout…But right now thats not what I want …
Once i see how far my athletics take me…If i cant reach my athletic goal…I will get into bodybuilding as well as Strength work. Try to get some sick numbers…If the athletic thing dosnt workout new goal would be 6ft 230-6 percent body fat that would be pretty sick…But rite now im focousing on athletics if that dosnt turn out ill focus on other things…
you also failed to mention that in those 7 years I gained over 80 lbs. that and I rep your max 5 times.
Shorter limbs equals less range of motion…A shorter FA…meaning its easier for you to lift then me…because of my longer limbs not taken away your progress or anything that is really good 80lbs bro…damm thats nice. I have a 6’4 wing span and im 6ft so benching is pretty hard for me at times. So you all asked for my diet and workout plan…Ill post it now just havent had much time.
Upper Body Circuit-Do this 4x with 2-3 mins rest between each circuit
Upper Body Circuit-No rest untill the circuit is completed…keep moving from exercise 2 exercise with no rest.
A.Flat Bench Press-225-10 reps(compound)
B.Pec Dec-210-10-15 reps(Isolation)
A.Close Grip Incline Bench Press-10 reps-135-(compound)
B.Reverse Close Grip Tricep Push downs-80lb stack(isolation)
A.Wide Grip Pullups-25(Compound)
B.Row Machine-200-10 reps-(comp-Iso)
A.Plate Loaded Preacher Curl Machine-110lbs-10 reps (compound)
B.Hammer Curls-Arms 6 inches in front of the body-25lbs-10 reps(isolation)
A. Over head barbell Press 135lbs-10 reps(compound)
B.Laterial raise-Front raise-5 ea-30lb DB (isolation)
Core
30 reps Cable crunch-Using the whole stack
2 mins plank holds with 45lb plate on back
This completes one circuit-rest 2-3 miniutes and repeat do a total of four times.
shoot for 4 times completed in 45mins-hr
[quote]Makavali wrote:
LankyMofo wrote:
People are just ragging on him because he’s eliteballa - the living legend. Nothing wrong with that. They can all see the progress.
Shoe jokes are fine, I meant the comments about him being on so much juice he “can’t get a boner”. Uncalled for.
What is his body fat percentage anyway?[/quote]
[quote]Waittz wrote:
you also failed to mention that in those 7 years I gained over 80 lbs. that and I rep your max 5 times. [/quote]
Congradulations,
I’m glad to hear that you rep his max five times. Does it really matter though? Just a thought
[quote]LiveFromThe781 wrote:
i dont know what these guys are talking about. you look lean, but i dont see where the solid stuff comes from. granted you do bench 225 for 10 and thats not bad.[/quote]
He’s solid because his bodyfat isn’t out of control like alot of ours. Granted he’s lean and his legs need work but he clearly has a good routine and diet going on. He could put on mass if he choses but he looks pretty good now. Just my opinion though
Thanks rob…appreciate the compliment.
[quote]gqballa3 wrote:
Thanks rob…appreciate the compliment.[/quote]
Your welcome and keep up the good work. Don’t be afraid to eat something.
Regardless of what your on or not on, you’ve put on some size. Start bring your legs up and as we’ve talked about before you’re gonna have to bust ass on widening out your lats and shoulder girdle to taper up. Good work in the last few months.
Now please make my day better and post a pic with the very famous shoe of yours.
Diet
meal 1-1 raw egg
-2 slices whole wheat toast
-protein shake
or 1 cup oats cooked and mixed with protein
before workout-most of the time ill just have a shake
meal 2-post workout usually
100-150g carbs-Hi GI carbs
so usually 2-4 cups of some sugary ceral with a protein shake pored on top used as milk
meal 3-lunch usally-
1 cup brown rice
1 cup brocolli or some green
and a chicken breast
meal 4-Some type of snack
protein bar
few slices of bread maybe a shake
30-50g carbs 40g protein
meal-5
Raw egg
Vegtables and a protein source
usally chicken and some veggies sauted in olive oil with some pumpkin seeds and sunflower seeds on top
-try to make this a high fat meal since its before bed,so the body dosnt store fat and has something to use instead of going into starvation mode.
sometimes there will be a meal 6 -it would pretty much be the same as 5 but with less fats. meal 5 mostly just vegs protein-little fat…meal 6 veg protein medium fat
If i dont have 6 meals i keep that fat in meal 6 about 20-30g been seeing great results with that.
So you asked for my diet there it is.
[quote]gqballa3 wrote:
Diet
meal 1-1 raw egg
-2 slices whole wheat toast
-protein shake
or 1 cup oats cooked and mixed with protein
before workout-most of the time ill just have a shake
meal 2-post workout usually
100-150g carbs-Hi GI carbs
so usually 2-4 cups of some sugary ceral with a protein shake pored on top used as milk
meal 3-lunch usally-
1 cup brown rice
1 cup brocolli or some green
and a chicken breast
meal 4-Some type of snack
protein bar
few slices of bread maybe a shake
30-50g carbs 40g protein
meal-5
Raw egg
Vegtables and a protein source
usally chicken and some veggies sauted in olive oil with some pumpkin seeds and sunflower seeds on top
-try to make this a high fat meal since its before bed,so the body dosnt store fat and has something to use instead of going into starvation mode.
sometimes there will be a meal 6 -it would pretty much be the same as 5 but with less fats. meal 5 mostly just vegs protein-little fat…meal 6 veg protein medium fat
If i dont have 6 meals i keep that fat in meal 6 about 20-30g been seeing great results with that.
So you asked for my diet there it is.[/quote]
Looks good, how’s the raw egg. I was thinking about eating my eggs like that as it would be easier to chug the eggs instead of cooking them. I don’t like the taste of eggs much but am afraid to eat them raw as I heard it can make you sick.
Raw eggs don’t make you sick.
Raw eggs+ice+vanilla protein powder=awesome milkshake.
The problem with raw eggs is that the protein can only be absorbed by your body for 51%, cooking eggs ups this to 91%