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I'm starting to really lift and I want to work on my abs. I need some advice on what to eat/drink though. Is take out food ok like say once a week? What is helpful to drink besides water if anything else? I'm just looking for some advice so thanks in advance to anyone who can help me out.
The Rules of Pacers Digest
Hello everyone,
Whether your are a long standing forum member or whether you have just registered today, it's a good idea to read and review the rules below so that you have a very good idea of what to expect when you come to Pacers Digest.
A quick note to new members: Your posts will not immediately show up when you make them. An administrator has to approve at least your first post before the forum software will later upgrade your account to the status of a fully-registered member. This usually happens within a couple of hours or so after your post(s) is/are approved, so you may need to be a little patient at first.
Why do we do this? So that it's more difficult for spammers (be they human or robot) to post, and so users who are banned cannot immediately re-register and start dousing people with verbal flames.
Below are the rules of Pacers Digest. After you have read them, you will have a very good sense of where we are coming from, what we expect, what we don't want to see, and how we react to things.
Rule #1
Pacers Digest is intended to be a place to discuss basketball without having to deal with the kinds of behaviors or attitudes that distract people from sticking with the discussion of the topics at hand. These unwanted distractions can come in many forms, and admittedly it can sometimes be tricky to pin down each and every kind that can rear its ugly head, but we feel that the following examples and explanations cover at least a good portion of that ground and should at least give people a pretty good idea of the kinds of things we actively discourage:
"Anyone who __________ is a liar / a fool / an idiot / a blind homer / has their head buried in the sand / a blind hater / doesn't know basketball / doesn't watch the games"
"People with intelligence will agree with me when I say that __________"
"Only stupid people think / believe / do ___________"
"I can't wait to hear something from PosterX when he/she sees that **insert a given incident or current event that will have probably upset or disappointed PosterX here**"
"He/she is just delusional"
"This thread is stupid / worthless / embarrassing"
"I'm going to take a moment to point and
/ laugh at PosterX / GroupOfPeopleY who thought / believed *insert though/belief here*"
"Remember when PosterX said OldCommentY that no longer looks good?"
In general, if a comment goes from purely on topic to something 'ad hominem' (personal jabs, personal shots, attacks, flames, however you want to call it, towards a person, or a group of people, or a given city/state/country of people), those are most likely going to be found intolerable.
We also dissuade passive aggressive behavior. This can be various things, but common examples include statements that are basically meant to imply someone is either stupid or otherwise incapable of holding a rational conversation. This can include (but is not limited to) laughing at someone's conclusions rather than offering an honest rebuttal, asking people what game they were watching, or another common problem is Poster X will say "that player isn't that bad" and then Poster Y will say something akin to "LOL you think that player is good". We're not going to tolerate those kinds of comments out of respect for the community at large and for the sake of trying to just have an honest conversation.
Now, does the above cover absolutely every single kind of distraction that is unwanted? Probably not, but you should by now have a good idea of the general types of things we will be discouraging. The above examples are meant to give you a good feel for / idea of what we're looking for. If something new or different than the above happens to come along and results in the same problem (that being, any other attitude or behavior that ultimately distracts from actually just discussing the topic at hand, or that is otherwise disrespectful to other posters), we can and we will take action to curb this as well, so please don't take this to mean that if you managed to technically avoid saying something exactly like one of the above examples that you are then somehow off the hook.
That all having been said, our goal is to do so in a generally kind and respectful way, and that doesn't mean the moment we see something we don't like that somebody is going to be suspended or banned, either. It just means that at the very least we will probably say something about it, quite possibly snipping out the distracting parts of the post in question while leaving alone the parts that are actually just discussing the topics, and in the event of a repeating or excessive problem, then we will start issuing infractions to try to further discourage further repeat problems, and if it just never seems to improve, then finally suspensions or bans will come into play. We would prefer it never went that far, and most of the time for most of our posters, it won't ever have to.
A slip up every once and a while is pretty normal, but, again, when it becomes repetitive or excessive, something will be done. Something occasional is probably going to be let go (within reason), but when it starts to become habitual or otherwise a pattern, odds are very good that we will step in.
There's always a small minority that like to push people's buttons and/or test their own boundaries with regards to the administrators, and in the case of someone acting like that, please be aware that this is not a court of law, but a private website run by people who are simply trying to do the right thing as they see it. If we feel that you are a special case that needs to be dealt with in an exceptional way because your behavior isn't explicitly mirroring one of our above examples of what we generally discourage, we can and we will take atypical action to prevent this from continuing if you are not cooperative with us.
Also please be aware that you will not be given a pass simply by claiming that you were 'only joking,' because quite honestly, when someone really is just joking, for one thing most people tend to pick up on the joke, including the person or group that is the target of the joke, and for another thing, in the event where an honest joke gets taken seriously and it upsets or angers someone, the person who is truly 'only joking' will quite commonly go out of his / her way to apologize and will try to mend fences. People who are dishonest about their statements being 'jokes' do not do so, and in turn that becomes a clear sign of what is really going on. It's nothing new.
In any case, quite frankly, the overall quality and health of the entire forum's community is more important than any one troublesome user will ever be, regardless of exactly how a problem is exhibiting itself, and if it comes down to us having to make a choice between you versus the greater health and happiness of the entire community, the community of this forum will win every time.
Lastly, there are also some posters, who are generally great contributors and do not otherwise cause any problems, who sometimes feel it's their place to provoke or to otherwise 'mess with' that small minority of people described in the last paragraph, and while we possibly might understand why you might feel you WANT to do something like that, the truth is we can't actually tolerate that kind of behavior from you any more than we can tolerate the behavior from them. So if we feel that you are trying to provoke those other posters into doing or saying something that will get themselves into trouble, then we will start to view you as a problem as well, because of the same reason as before: The overall health of the forum comes first, and trying to stir the pot with someone like that doesn't help, it just makes it worse. Some will simply disagree with this philosophy, but if so, then so be it because ultimately we have to do what we think is best so long as it's up to us.
If you see a problem that we haven't addressed, the best and most appropriate course for a forum member to take here is to look over to the left of the post in question. See underneath that poster's name, avatar, and other info, down where there's a little triangle with an exclamation point (!) in it? Click that. That allows you to report the post to the admins so we can definitely notice it and give it a look to see what we feel we should do about it. Beyond that, obviously it's human nature sometimes to want to speak up to the poster in question who has bothered you, but we would ask that you try to refrain from doing so because quite often what happens is two or more posters all start going back and forth about the original offending post, and suddenly the entire thread is off topic or otherwise derailed. So while the urge to police it yourself is understandable, it's best to just report it to us and let us handle it. Thank you!
All of the above is going to be subject to a case by case basis, but generally and broadly speaking, this should give everyone a pretty good idea of how things will typically / most often be handled.
Rule #2
If the actions of an administrator inspire you to make a comment, criticism, or express a concern about it, there is a wrong place and a couple of right places to do so.
The wrong place is to do so in the original thread in which the administrator took action. For example, if a post gets an infraction, or a post gets deleted, or a comment within a larger post gets clipped out, in a thread discussing Paul George, the wrong thing to do is to distract from the discussion of Paul George by adding your off topic thoughts on what the administrator did.
The right places to do so are:
A) Start a thread about the specific incident you want to talk about on the Feedback board. This way you are able to express yourself in an area that doesn't throw another thread off topic, and this way others can add their two cents as well if they wish, and additionally if there's something that needs to be said by the administrators, that is where they will respond to it.
B) Send a private message to the administrators, and they can respond to you that way.
If this is done the wrong way, those comments will be deleted, and if it's a repeating problem then it may also receive an infraction as well.
Rule #3
If a poster is bothering you, and an administrator has not or will not deal with that poster to the extent that you would prefer, you have a powerful tool at your disposal, one that has recently been upgraded and is now better than ever: The ability to ignore a user.
When you ignore a user, you will unfortunately still see some hints of their existence (nothing we can do about that), however, it does the following key things:
A) Any post they make will be completely invisible as you scroll through a thread.
B) The new addition to this feature: If someone QUOTES a user you are ignoring, you do not have to read who it was, or what that poster said, unless you go out of your way to click on a link to find out who it is and what they said.
To utilize this feature, from any page on Pacers Digest, scroll to the top of the page, look to the top right where it says 'Settings' and click that. From the settings page, look to the left side of the page where it says 'My Settings', and look down from there until you see 'Edit Ignore List' and click that. From here, it will say 'Add a Member to Your List...' Beneath that, click in the text box to the right of 'User Name', type in or copy & paste the username of the poster you are ignoring, and once their name is in the box, look over to the far right and click the 'Okay' button. All done!
Rule #4
Regarding infractions, currently they carry a value of one point each, and that point will expire in 31 days. If at any point a poster is carrying three points at the same time, that poster will be suspended until the oldest of the three points expires.
Rule #5
When you share or paste content or articles from another website, you must include the URL/link back to where you found it, who wrote it, and what website it's from. Said content will be removed if this doesn't happen.
An example:
If I copy and paste an article from the Indianapolis Star website, I would post something like this:
http://www.linktothearticlegoeshere.com/article
Title of the Article
Author's Name
Indianapolis Star
Rule #6
We cannot tolerate illegal videos on Pacers Digest. This means do not share any links to them, do not mention any websites that host them or link to them, do not describe how to find them in any way, and do not ask about them. Posts doing anything of the sort will be removed, the offenders will be contacted privately, and if the problem becomes habitual, you will be suspended, and if it still persists, you will probably be banned.
The legal means of watching or listening to NBA games are NBA League Pass Broadband (for US, or for International; both cost money) and NBA Audio League Pass (which is free). Look for them on NBA.com.
Rule #7
Provocative statements in a signature, or as an avatar, or as the 'tagline' beneath a poster's username (where it says 'Member' or 'Administrator' by default, if it is not altered) are an unwanted distraction that will more than likely be removed on sight. There can be shades of gray to this, but in general this could be something political or religious that is likely going to provoke or upset people, or otherwise something that is mean-spirited at the expense of a poster, a group of people, or a population.
It may or may not go without saying, but this goes for threads and posts as well, particularly when it's not made on the off-topic board (Market Square).
We do make exceptions if we feel the content is both innocuous and unlikely to cause social problems on the forum (such as wishing someone a Merry Christmas or a Happy Easter), and we also also make exceptions if such topics come up with regards to a sports figure (such as the Lance Stephenson situation bringing up discussions of domestic abuse and the law, or when Jason Collins came out as gay and how that lead to some discussion about gay rights).
However, once the discussion seems to be more/mostly about the political issues instead of the sports figure or his specific situation, the thread is usually closed.
Rule #8
We prefer self-restraint and/or modesty when making jokes or off topic comments in a sports discussion thread. They can be fun, but sometimes they derail or distract from a topic, and we don't want to see that happen. If we feel it is a problem, we will either delete or move those posts from the thread.
Rule #9
Generally speaking, we try to be a "PG-13" rated board, and we don't want to see sexual content or similarly suggestive content. Vulgarity is a more muddled issue, though again we prefer things to lean more towards "PG-13" than "R". If we feel things have gone too far, we will step in.
Rule #10
We like small signatures, not big signatures. The bigger the signature, the more likely it is an annoying or distracting signature.
Rule #11
Do not advertise anything without talking about it with the administrators first. This includes advertising with your signature, with your avatar, through private messaging, and/or by making a thread or post.
Whether your are a long standing forum member or whether you have just registered today, it's a good idea to read and review the rules below so that you have a very good idea of what to expect when you come to Pacers Digest.
A quick note to new members: Your posts will not immediately show up when you make them. An administrator has to approve at least your first post before the forum software will later upgrade your account to the status of a fully-registered member. This usually happens within a couple of hours or so after your post(s) is/are approved, so you may need to be a little patient at first.
Why do we do this? So that it's more difficult for spammers (be they human or robot) to post, and so users who are banned cannot immediately re-register and start dousing people with verbal flames.
Below are the rules of Pacers Digest. After you have read them, you will have a very good sense of where we are coming from, what we expect, what we don't want to see, and how we react to things.
Rule #1
Pacers Digest is intended to be a place to discuss basketball without having to deal with the kinds of behaviors or attitudes that distract people from sticking with the discussion of the topics at hand. These unwanted distractions can come in many forms, and admittedly it can sometimes be tricky to pin down each and every kind that can rear its ugly head, but we feel that the following examples and explanations cover at least a good portion of that ground and should at least give people a pretty good idea of the kinds of things we actively discourage:
"Anyone who __________ is a liar / a fool / an idiot / a blind homer / has their head buried in the sand / a blind hater / doesn't know basketball / doesn't watch the games"
"People with intelligence will agree with me when I say that __________"
"Only stupid people think / believe / do ___________"
"I can't wait to hear something from PosterX when he/she sees that **insert a given incident or current event that will have probably upset or disappointed PosterX here**"
"He/she is just delusional"
"This thread is stupid / worthless / embarrassing"
"I'm going to take a moment to point and
/ laugh at PosterX / GroupOfPeopleY who thought / believed *insert though/belief here*""Remember when PosterX said OldCommentY that no longer looks good?
"In general, if a comment goes from purely on topic to something 'ad hominem' (personal jabs, personal shots, attacks, flames, however you want to call it, towards a person, or a group of people, or a given city/state/country of people), those are most likely going to be found intolerable.
We also dissuade passive aggressive behavior. This can be various things, but common examples include statements that are basically meant to imply someone is either stupid or otherwise incapable of holding a rational conversation. This can include (but is not limited to) laughing at someone's conclusions rather than offering an honest rebuttal, asking people what game they were watching, or another common problem is Poster X will say "that player isn't that bad" and then Poster Y will say something akin to "LOL you think that player is good". We're not going to tolerate those kinds of comments out of respect for the community at large and for the sake of trying to just have an honest conversation.
Now, does the above cover absolutely every single kind of distraction that is unwanted? Probably not, but you should by now have a good idea of the general types of things we will be discouraging. The above examples are meant to give you a good feel for / idea of what we're looking for. If something new or different than the above happens to come along and results in the same problem (that being, any other attitude or behavior that ultimately distracts from actually just discussing the topic at hand, or that is otherwise disrespectful to other posters), we can and we will take action to curb this as well, so please don't take this to mean that if you managed to technically avoid saying something exactly like one of the above examples that you are then somehow off the hook.
That all having been said, our goal is to do so in a generally kind and respectful way, and that doesn't mean the moment we see something we don't like that somebody is going to be suspended or banned, either. It just means that at the very least we will probably say something about it, quite possibly snipping out the distracting parts of the post in question while leaving alone the parts that are actually just discussing the topics, and in the event of a repeating or excessive problem, then we will start issuing infractions to try to further discourage further repeat problems, and if it just never seems to improve, then finally suspensions or bans will come into play. We would prefer it never went that far, and most of the time for most of our posters, it won't ever have to.
A slip up every once and a while is pretty normal, but, again, when it becomes repetitive or excessive, something will be done. Something occasional is probably going to be let go (within reason), but when it starts to become habitual or otherwise a pattern, odds are very good that we will step in.
There's always a small minority that like to push people's buttons and/or test their own boundaries with regards to the administrators, and in the case of someone acting like that, please be aware that this is not a court of law, but a private website run by people who are simply trying to do the right thing as they see it. If we feel that you are a special case that needs to be dealt with in an exceptional way because your behavior isn't explicitly mirroring one of our above examples of what we generally discourage, we can and we will take atypical action to prevent this from continuing if you are not cooperative with us.
Also please be aware that you will not be given a pass simply by claiming that you were 'only joking,' because quite honestly, when someone really is just joking, for one thing most people tend to pick up on the joke, including the person or group that is the target of the joke, and for another thing, in the event where an honest joke gets taken seriously and it upsets or angers someone, the person who is truly 'only joking' will quite commonly go out of his / her way to apologize and will try to mend fences. People who are dishonest about their statements being 'jokes' do not do so, and in turn that becomes a clear sign of what is really going on. It's nothing new.
In any case, quite frankly, the overall quality and health of the entire forum's community is more important than any one troublesome user will ever be, regardless of exactly how a problem is exhibiting itself, and if it comes down to us having to make a choice between you versus the greater health and happiness of the entire community, the community of this forum will win every time.
Lastly, there are also some posters, who are generally great contributors and do not otherwise cause any problems, who sometimes feel it's their place to provoke or to otherwise 'mess with' that small minority of people described in the last paragraph, and while we possibly might understand why you might feel you WANT to do something like that, the truth is we can't actually tolerate that kind of behavior from you any more than we can tolerate the behavior from them. So if we feel that you are trying to provoke those other posters into doing or saying something that will get themselves into trouble, then we will start to view you as a problem as well, because of the same reason as before: The overall health of the forum comes first, and trying to stir the pot with someone like that doesn't help, it just makes it worse. Some will simply disagree with this philosophy, but if so, then so be it because ultimately we have to do what we think is best so long as it's up to us.
If you see a problem that we haven't addressed, the best and most appropriate course for a forum member to take here is to look over to the left of the post in question. See underneath that poster's name, avatar, and other info, down where there's a little triangle with an exclamation point (!) in it? Click that. That allows you to report the post to the admins so we can definitely notice it and give it a look to see what we feel we should do about it. Beyond that, obviously it's human nature sometimes to want to speak up to the poster in question who has bothered you, but we would ask that you try to refrain from doing so because quite often what happens is two or more posters all start going back and forth about the original offending post, and suddenly the entire thread is off topic or otherwise derailed. So while the urge to police it yourself is understandable, it's best to just report it to us and let us handle it. Thank you!
All of the above is going to be subject to a case by case basis, but generally and broadly speaking, this should give everyone a pretty good idea of how things will typically / most often be handled.
Rule #2
If the actions of an administrator inspire you to make a comment, criticism, or express a concern about it, there is a wrong place and a couple of right places to do so.
The wrong place is to do so in the original thread in which the administrator took action. For example, if a post gets an infraction, or a post gets deleted, or a comment within a larger post gets clipped out, in a thread discussing Paul George, the wrong thing to do is to distract from the discussion of Paul George by adding your off topic thoughts on what the administrator did.
The right places to do so are:
A) Start a thread about the specific incident you want to talk about on the Feedback board. This way you are able to express yourself in an area that doesn't throw another thread off topic, and this way others can add their two cents as well if they wish, and additionally if there's something that needs to be said by the administrators, that is where they will respond to it.
B) Send a private message to the administrators, and they can respond to you that way.
If this is done the wrong way, those comments will be deleted, and if it's a repeating problem then it may also receive an infraction as well.
Rule #3
If a poster is bothering you, and an administrator has not or will not deal with that poster to the extent that you would prefer, you have a powerful tool at your disposal, one that has recently been upgraded and is now better than ever: The ability to ignore a user.
When you ignore a user, you will unfortunately still see some hints of their existence (nothing we can do about that), however, it does the following key things:
A) Any post they make will be completely invisible as you scroll through a thread.
B) The new addition to this feature: If someone QUOTES a user you are ignoring, you do not have to read who it was, or what that poster said, unless you go out of your way to click on a link to find out who it is and what they said.
To utilize this feature, from any page on Pacers Digest, scroll to the top of the page, look to the top right where it says 'Settings' and click that. From the settings page, look to the left side of the page where it says 'My Settings', and look down from there until you see 'Edit Ignore List' and click that. From here, it will say 'Add a Member to Your List...' Beneath that, click in the text box to the right of 'User Name', type in or copy & paste the username of the poster you are ignoring, and once their name is in the box, look over to the far right and click the 'Okay' button. All done!
Rule #4
Regarding infractions, currently they carry a value of one point each, and that point will expire in 31 days. If at any point a poster is carrying three points at the same time, that poster will be suspended until the oldest of the three points expires.
Rule #5
When you share or paste content or articles from another website, you must include the URL/link back to where you found it, who wrote it, and what website it's from. Said content will be removed if this doesn't happen.
An example:
If I copy and paste an article from the Indianapolis Star website, I would post something like this:
http://www.linktothearticlegoeshere.com/article
Title of the Article
Author's Name
Indianapolis Star
Rule #6
We cannot tolerate illegal videos on Pacers Digest. This means do not share any links to them, do not mention any websites that host them or link to them, do not describe how to find them in any way, and do not ask about them. Posts doing anything of the sort will be removed, the offenders will be contacted privately, and if the problem becomes habitual, you will be suspended, and if it still persists, you will probably be banned.
The legal means of watching or listening to NBA games are NBA League Pass Broadband (for US, or for International; both cost money) and NBA Audio League Pass (which is free). Look for them on NBA.com.
Rule #7
Provocative statements in a signature, or as an avatar, or as the 'tagline' beneath a poster's username (where it says 'Member' or 'Administrator' by default, if it is not altered) are an unwanted distraction that will more than likely be removed on sight. There can be shades of gray to this, but in general this could be something political or religious that is likely going to provoke or upset people, or otherwise something that is mean-spirited at the expense of a poster, a group of people, or a population.
It may or may not go without saying, but this goes for threads and posts as well, particularly when it's not made on the off-topic board (Market Square).
We do make exceptions if we feel the content is both innocuous and unlikely to cause social problems on the forum (such as wishing someone a Merry Christmas or a Happy Easter), and we also also make exceptions if such topics come up with regards to a sports figure (such as the Lance Stephenson situation bringing up discussions of domestic abuse and the law, or when Jason Collins came out as gay and how that lead to some discussion about gay rights).
However, once the discussion seems to be more/mostly about the political issues instead of the sports figure or his specific situation, the thread is usually closed.
Rule #8
We prefer self-restraint and/or modesty when making jokes or off topic comments in a sports discussion thread. They can be fun, but sometimes they derail or distract from a topic, and we don't want to see that happen. If we feel it is a problem, we will either delete or move those posts from the thread.
Rule #9
Generally speaking, we try to be a "PG-13" rated board, and we don't want to see sexual content or similarly suggestive content. Vulgarity is a more muddled issue, though again we prefer things to lean more towards "PG-13" than "R". If we feel things have gone too far, we will step in.
Rule #10
We like small signatures, not big signatures. The bigger the signature, the more likely it is an annoying or distracting signature.
Rule #11
Do not advertise anything without talking about it with the administrators first. This includes advertising with your signature, with your avatar, through private messaging, and/or by making a thread or post.
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Re: working out...diet advice
First and foiremost, let me say: Drink water.
Let me repeat: DRINK. WATER.
To be honest, I don't like drinking water, but I tried a bunch of flavored waters and finally settled on one that I really like (Sparkling Clear carbonated water, flavored with Sucralose).
Do a web search. You can reaserch all the benefits of taking in a certain amount of water a day, especially when you're working out. Let alone the dehydration factor, weightlifting builds up lactic acid in your muscles and lots of water helps flush that out and help prevent soreness and cramping (muscles are %75 water, anyways).
I know you said you're drinking water, but I can't express how important that is.
I terms of eating, I tell people to avoid the hidden danger: High Fructose Corn Syrup. They put in about everything.
It's a self defeating product. You'll buy a low calorie food, but then find the n umber two ingredient is HFCS. It's sugar. A lot of foods use it to enhance taste and it's a bunch of bull. It's a hidden calories and your body takes a while to process it. Look at all the food you buy and the farther down the list of ingredients it is, the better you are.
Also, eat a green vegetable every meal and eat in balance. If you eat seconds, get seconds of everything. That's another way people are self defeating. If you had steak and a potatoe and broccoli, don't just go back and eat mroe steak cause you liked it best. Get a little of everything else.
And along that tact, avoid red meat, if you can. The fat content is just to much on a regular basis.
I think you can have fast food once a week, easy. I do. Just think lean, when you eat meats and watch the bread in your carbs.
I'm a cook ( I used to be a kitchen manager. Just last night I made chicken cordon blue, but I used fat free cheese, healthy choice ham on the inside, which cuts the calories and fat considerably. I thne had some red potatoes with no fat/low cal butter srpay on them and fat free sour cream and broccoli (fresh, not frozen. Frozen loses almost all of it's nutritional value) with low fat dressing on them. Good meal and low in fat & calores.
Find yourself a sanity snack food to keep you sane. For me it's low-fat graham crackers and I use fruit spread on them along with skim milk.
One more thing, avoid salt. It can really make you retain water and your body doesn't really need it. It's more a conditioned craving. (plus it makes stuff taste sooOoo good.)
Man, go on and on. If you're working on your abs, the main think is to do some type of sustained cardio for 15-20 minutes. No matter how much you work out, if you don't cut through that natural layer of fact over your abs, the won't show.
I quit lifting about a year ago and now run 2 miles a day, 3-4 times a week, but I used to lift most of my life. I think I'm pretty fit. (Ask those folks I met at one of the forum parties)
Hope that helps. I can go on and on.
Oh, yeah, also, make sure you take a multi-vitamin, preferable one that has herbs in it, too, not just straight minerals.
Okay, so Water, avoid HFCS, cardio and vitamins.
I've blathered long enough.Hey! What're you kicking me for? You want me to ask? All right, I'll ask! Ma'am, where do the high school girls hang out in this town? -
Re: working out...diet advice
Scott, I've been meaning to ask you, what was your diet like in order to build muscle? I really don't know how much to eat, but it's suppoed to be quite a bit. I've been reluctant to eat a lot more, even to build muscle, because I don't want to gain back a bunch of fat. But I'm sick of being stuck in neutral too. I'm also interested in what your workout routine was like. I lift 3 days a week with dumbbells and a barbell for about 30 minutes per session, usually at 5 sets of 5 reps at the maximum weight I can handle per exercise, but the results are SLOW. Part of that is probably because I don't eat much.
rommie, another thing that's good to drink is green tea. But make your own, the bottled stuff is just loaded with sugar. Unless you get the 0 calorie stuff with Splenda that comes in 2-3 different flavors.
As for your abs, they will only show once your body fat level is low enough. So you can work them if you like, but you won't see much in the way of results until your body fat % is below 10%, typically.Comment
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Re: working out...diet advice
To build muscle, focus on two things: Protein (which give the fuel the building blocks to grow) and Complex carbs.
You can get protein from tuna, fish, chicken, turkey....pretty much any meat except pork, which is pretty high in fat. And avoid game meats like duck and lamb (mMmm...gyros), cause the fat content is unbelievable.
Complex carbs are foods that release slowly into your body (unlike simple carbs, which are basically simple sugars, which cause your energy to spike, then crash. Simple carbs are things with sugar, dextrose, HFCF, fruits. What you want are things like brown rice, oatmeal, potatoes, pasta, beans, pasta and most vegggies, especially brocolli.
Try to eat three to four small meals a day. It keeps your metabolism more even. Good advice that I'm bad about doing at times.
Try to make the bulk of your diet protien sources, with the rest being carbs. The reason to avoid fat is that your body has the hardest time breaking that down to use for fuel. That's why you go for carbs. It's slowly released energy that your body will use to muscle repair and building, while your body uses the protien to bulk up.
I was hanging out with a bodybuilding buddy of mine last Thursday who ate a dinner of a steak, a large chicken breast AND a large piece of fish. That's it! That was bit much for me, but he's a competitive bodybuilder, so he's pretty hardcore.
One more thing, don't do too much cardio. I know that sounds like bad advice, the you want your food energy to go towards muscle buildling. A lot of cardio will just burn that fule away before your muscle can use it.
I hope that helps a little bit.Hey! What're you kicking me for? You want me to ask? All right, I'll ask! Ma'am, where do the high school girls hang out in this town?Comment
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Re: working out...diet advice
Oh, yeah, Shade, as to your weightliting routine, try this. It's what I do/did.
For every exercise, do staggered weights and lower reps.
Frex, when doing curls, I do a warmup set of 20 pounds for 15 reps. Then follow that up with 25 pounds for 10-12 reps, that gets the blood and oxygen going to your muscles.
Then the building part comes. I do 8 reps of 30 pounds, going slowly and using strict form.. Then a final rep of 35 pounds till failure, that is, until I can't lift it anymore.
Now drop back down to 30 pounds and do that till failure.
The reason for doing it until failure is that you're trying to freak your muscles ouot and make them think they can't handle the load. In response, your body will try and adapt and build more muscle in anticipation of the increased load next time you work out.
So, basically, your first two set are kinda warm up sets, alerting your body that it needs to work, forcing blood and oxyen to the area. The next set stresses the muscles, while the final two sets exhaust the muscle, which forces it to adapt and grow.
I think you can adapt that philosophy to any type of weightlifting. Rememb er, start with high reps, then the reps go down as the weight goes up. Try to figure out the max you can lift twice for any given exercise, then drop down from that a bit to figure out the weight for your final couple of sets. F
Frex, I think I was maxing at 50 pounds that I could lift 2-3 times as my max for an arm curl. So I dropped down a bit to make my final two sets. Just kinda play around with it a bit. You goal is to shock your muscles and make them think they need to adapt.Hey! What're you kicking me for? You want me to ask? All right, I'll ask! Ma'am, where do the high school girls hang out in this town?Comment
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Re: working out...diet advice
Shade, you should really post your routine. That would help out a lot.
Also, one of the most fundamental things you can do to make your workout more intense and see better results, is called mind to muscle. While doing the lift, concentrate on that one particular muscle. I don't mean stare at it, but connect your mind into the motion, it will make for a tighter contraction all the way through the lift.
Also the eccentric motion, when the weight is going back down, is just as important. It should actually take you longer to lower the weight, than to lift it.“Just because you're offended, doesn't mean you're right.” ― Ricky Gervais.Comment
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Re: working out...diet advice
Thanks Scott. I really like the idea of staggered lifting. I'm gonna give it a try tonight. Btw, how much rest do you usually take between sets?
Since86, my routine is typically one of the following. I try to do each twice a week (Mon, Tues, Thurs, Fri):
Routine #1:
Barbell curls (5 sets, 5 reps, 60 pounds)
Isolation curls (5 sets, 5 reps, 30 pounds)
Barbell military press (5 sets, 5 reps, 65 pounds)
Bench press (5 sets, 5 reps, 75 pounds -- This is the most I dare to do without a spotter. I don't have anything to rest the barbell on so I need to lift it over me when I sit up and set it on the floor.)
Routine #2:
Side laterals (5 sets, 5 reps, 15 pounds)
Tricep pullbacks (5 sets, 5 reps, 25 pounds)
Pushups (5 sets, 10 reps)
Pull ups/chin ups (5 sets, 5 reps)
I usually take a 30-45 second break between sets, and about 90 seconds between exercises.
I also do the "eccentric motion."Comment
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