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traxamillion   United States. May 22 2015 03:30. Posts 10468



5'9" or 5'10" something like that. been down to 130 and up to 165 in the last 2 years. 155 right now. Eat kinda bad and don't work out. Have been doing a few pushups and sit ups every once in a while though. Smoke a lot of pot but not really cigarettes and don't really do many other drugs anymore. Always been fairly athletic and strong for my size.


dogmeat   Czech Republic. May 22 2015 04:18. Posts 6374


  On May 21 2015 21:28 Spitfiree wrote:
An example week should be :
Day 1 Breast+ triceps
Day 2 Back + biceps
Day 3 Traps & shoulder
Day 4 rest
Day 5 Arms ( triceps + bioceps )
Day 6 Legs
Day 7 rest


the most retarded plan ever...
is this from muscle&fitness? lolz

ban baalLast edit: 22/05/2015 04:20

auffenpuffer   Finland. May 22 2015 11:44. Posts 1429


  On May 21 2015 21:28 Spitfiree wrote:
Doing cardio when you re skinny is also bad, you don't need it, you ll be fit enough and have enough cardio out of the gym trainings anyway
Eatingwise it differs between people. Also 3 trainings a week is super low amount, there s no way you efficiently train all of those muscle groups in 3 hrs a week, plus you didnt include traps & forearm, however the forearm you can do with different biceps excercises instead of doing it individually.
An example week should be :
Day 1 Breast+ triceps
Day 2 Back + biceps
Day 3 Traps & shoulder
Day 4 rest
Day 5 Arms ( triceps + bioceps )
Day 6 Legs
Day 7 rest
Plus your goal should be hypertrophy as thats the most efficient way to gain weight faster



A beginner lifter should build overall strength and muscle mass, not isolate particular muscles. A beginner lifter will also be able to recover quickly (because absolute volume is so low) and can get away with maxing squat three times a week. For these reasons it is optimal to use something like Starting Strength. Including like traps and forearms as isolated exercises serves little purpose for a novice lifter, focusing on improving power clean, press and bench press seems a very much better way to spend ones time on.

Once a lifter squats maybe > 140 kg (that is, when progress can still be made by maxing 3 or 2 times a week. For persons with sufficient dedication and genetic potential, this might be at 200 kg, no joke. For many it's like 140) progressing into a proper bodybuilding program with isolation and 5 workouts a week will start to make sense (or for those more into being strong than looking good, progressing into texas method and keeping with 3 times a week workouts).

I agree that avoiding cardio is a really good idea.

Oh and for those struggling to gain weight, a simple solution is to GOMAD (gallon of milk every day). I never tried that myself tho, drinking milk is fucked up, but if you consume dairy products GOMAD is legit. Well it's somewhat extreme, just quarter gallon or half a gallon of milk might be a more reasonable amount for most people. Also no cheating with low fat milk.

 Last edit: 22/05/2015 11:56

Forrest Gump   Argentina. May 23 2015 07:36. Posts 1217

My recommendation is, if you can subscribe to a gym, do it. Calisthenics alone wont give you optimal results. It is important to use the optimal weights to improve as fast as possible. If you want hypertrophy in all muscle fibers, you need to do both high rep (low weight) and low rep (high weight) moves in each exercise.

ADZ124: why do people put pictures of their child in stars.. its like please help feed my child im a fish i cant play? 

Forrest Gump   Argentina. May 23 2015 07:53. Posts 1217

Few months ago I lost 5 kg with some disesase (from 57 to 52 kg being 1.73m tall). Since I was not able to gain weight again for the next 2 weeks I went to a nutritionist and some diet gave me back thoose 5 kgs in 40 days. Just tried to drink yogurt+avena 2 times a day, lot of dried fruits, bananas and 2 or 3 big meals, plus a multivitamin. My workouts were minimal during this swing, but now I started the gym after years of diong just parkour + calisthenics. If for the next 40 days I dont gain at least 2 kg more I'll consider adding whey protein or creatine. I heard fish oil is good too, but I dont like fish too much

ADZ124: why do people put pictures of their child in stars.. its like please help feed my child im a fish i cant play? 

Spitfiree   Bulgaria. May 23 2015 10:19. Posts 9634

Actually you re right about not isolating particular muscle groups in the beginning. As i've said food-wise it really differs from a person to person and every individual should talk to a nutrutionist. However if you are too lazy and cba I'd suggest you try high carbs food regime, but you ll have to train a lot as well.
@dogmeat I'm surprised you aren't banned considering 99% of your posts are dumber than a rock


Mortensen8   Chad. May 23 2015 11:36. Posts 1841


  On May 23 2015 06:36 Forrest Gump wrote:
My recommendation is, if you can subscribe to a gym, do it. Calisthenics alone wont give you optimal results. It is important to use the optimal weights to improve as fast as possible. If you want hypertrophy in all muscle fibers, you need to do both high rep (low weight) and low rep (high weight) moves in each exercise.



Not true IMO people underestimate bodyweight there are always ways to make it more challenging. Look at male gymnasts.
It also depends what you are training for, yes if you want strength then you need weights, but I'm not concerned with getting huge or anything just training for speed and combat conditioning.

Rear naked woke 

auffenpuffer   Finland. May 23 2015 13:12. Posts 1429

I'm kinda torn between weights and calisthenics. The main advantage of weights is that you will only need to learn the movements once, and after that progression is just adding weights. Also, weights allow you to load exactly as much weight as you can currently handle, so in progressing you can always stick with the optimal amount of repetitions.

On the other hand, while bodyweight is harder to progress in (because you will need to learn a more challenging variation, progressing by adding reps cannot be entirely avoided) not always do you want to do what is easiest. For example having the balance and control for one leg squat has value in itself and learning this movement as a part of progressing in worthwhile pursuit. Also lacking external weights, training can be somewhat safer. People die in gyms crushed between the bench and the barbell, but no one ever died doing one hand push ups. Also it's not safer only in extreme cases, but also in that injuries like tearing muscles will occur less frequently.

For a beginner I feel that the main issue with calisthenics is that many full body movements lack natural counter parts in bodyweight training. You can replace squats with pistol squats (ie. one leg squats), but while squats hit all of your muscles apart from arms really hard, pistols isolate legs. Also handstand push up is not a movement for a beginner, while press can be done by anyone, and so forth.

But then again, by careful programming perhaps you won't need full body movements that much.

However anyone commenting on calisthenics vs weights should bear in mind that your muscles won't know what they are working against. Resistance in resistance, and as long you can make the resistance sufficient (by progressing into one arm variations for example), you can improve both muscle mass and strength just as with weights.

I personally am now focusing on calisthenics because after tearing my back muscles twice in a couple of months I came to appreciate not having to do deadlifts or squats with heavy weights.

 Last edit: 23/05/2015 13:27

auffenpuffer   Finland. May 23 2015 13:17. Posts 1429


  If for the next 40 days I dont gain at least 2 kg more I'll consider adding whey protein or creatine. I heard fish oil is good too, but I dont like fish too much



I don't see why you wouldn't add creatine right now? It's harmless, cheap and sometimes helps.

Also I'd suggest just counting calories and nutrients for some time, then you can just choose to gain say 3kg in the next 40 days (500g / week is pretty standard, except you could do more than that because you are underweight and could take the advantage of beginner gains) instead of being uncertain. And I mean, if you train 40 days with no progress that's a lot of time wasted, if you just count calories for a week you can make sure that your progress won't be hindered by lack of protein.

 Last edit: 23/05/2015 13:20

Mortensen8   Chad. May 23 2015 13:46. Posts 1841

I don't think bodyweight isolates anything with bodyweight you will hit many weird muscles with all of the weird movements you can do. Once you get to the stage of having to do advanced movements you will be looking pretty decent already.
For me the question is what are you training for? If it is too look good for girls then you don´t need to be a huge bodybuilder since they don´t really know the difference of someone just athletic looking and in some cases being too big would be a negative for them. Those underwear models aren´t huge beefy guys. If it is too impress or warn other men not to mess with you then I would rather look normal and surprise some asshole. If it is to get really strong in powerlifting then I get it.

But progression is probably way easier in bodybuilding if you are only concerned with aesthetics then you can work on it much easier with the isolating and doing things that kind of make you look stronger than you are.

You can also use barbells, kettleballs and stuff I don't see why not.

Rear naked wokeLast edit: 23/05/2015 14:53

Spitfiree   Bulgaria. May 23 2015 15:07. Posts 9634

Creatine is a bit useless to get unless you've trained for a while as it would be way less useful and not really worth it. Agree with Gump , you need to change between high reps low weight and low reps high weight week in and week out for hypertrophy.
As when it comes to choosing between weights & calisthenics from my experience 2 years ago i had been training about 4 full months 6 days a week calisthenics then i decided to change to gym weights isolating every group and my progress insane, I felt like i've wasted those 4 months. Gym weights doesn't necessarily make you huge you just have to know how to train. There are still some excercises such as chin ups for back & dips for triceps or chest depending on how you do them ( well triceps ones arent really that important ) that are not really switchable as they are the best for the given muscle power & growth

 Last edit: 23/05/2015 15:08

Forrest Gump   Argentina. May 23 2015 18:45. Posts 1217

You can always do calisthenics for your upper body when the gym is closed, but at some point you're gonna need to use weights for legs. For example to maximize standing broad jump you need to squat around 2x your bodyweight (plus your body). You rarely accomplish that with pistols and 1 leg unweighted deadlifts unless you always have a fatter buddy to squat in your back.

At Mortensen: Gymnastics use too much arms for rings and have places to flip for legs. You can always flip on the street or make height drops, but I dont think that's safe for the knee in the long term, so you always end up using some type of gym. For martial arts you dont have to aim for being huge with weights. Some martial artist know they dont have to train some muscles to not lose mobility, just dont forget to make speed transference after your heavy exercises. Think about how bruce lee was a freak of using other types of conditioning like weights and electroestimulation.

ADZ124: why do people put pictures of their child in stars.. its like please help feed my child im a fish i cant play? 

Mortensen8   Chad. May 24 2015 01:21. Posts 1841

Nah man, don´t act like squatting is so safe with 2x your bodyweight. Do the pistol with a heavy rucksack plus kettleball, how much harder does it need to get? I can´t even pistol properly yet

Rear naked wokeLast edit: 24/05/2015 01:33

Mortensen8   Chad. May 26 2015 19:24. Posts 1841

Motivation


Rear naked woke 

Forrest Gump   Argentina. May 29 2015 23:49. Posts 1217

Squat is very safe, unless you have mobility or tendon/ligament problems. Olympic weightlifters can Squat 3x their BW and they are not that bulky as it sound. There's also records of 4xBW, so I cant imagine how bad can be just 2x with proper form and strong tendons/ligaments.

ADZ124: why do people put pictures of their child in stars.. its like please help feed my child im a fish i cant play? 

Mortensen8   Chad. May 31 2015 20:18. Posts 1841

Yea maybe. Not sure if you meant I should do it. I'm just doing this for the sake of balance. I don't want exercise to take over my life just be in good shape. I think working on my mind is more important but you can't just neglect the body.

(rant)
I think it's weird for guys to be obsessing with aesthetics in the past men's appearance meant very little and I think it's still somewhat true today, except in the mind of men. Vanity is for women to worry about since men are very visual, but women care a lot more about your confidence/attitude/accomplishments/alphaness/bank account. I don't really see the point as long as you're not super obese or skinny, even then women don't give a fuck a lot. If people will say it's not for women then what is it for? to see how strong the body is capable of becoming? seems futile in todays world and most are not doing strongman type workouts. I think it's too feel good about yourself and vanity in the end you become some rich piana looking motherfucker and just look stupid ok that's taking it a bit far but seriously don't see the point of becoming obsessed with progressing unless it's training for specific scenarios like sports or just martial arts for your own sake.

I think that's what we are seeing today a kind of monkey-fying of man all over people are obsessed with the physical whether it is worshipping sports idols as gods in their stadium cathedrals or becoming obsessed with working out in their own lives and sex. Think of before WW2 when intellectuals and philosophers were the looked up to. It looks like all the signs of the end of the western era since I've heard about after the intellectual age comes the decadant and then it slowly stops.



Oh yea I'm adding ginger to the smoothie now, I don't really taste it and before I work out I eat some raw ginger tastes like shit but doing it because I heard it can help with throwing up but that's just a vague memory.

Rear naked woke 

LikeASet   United States. Jun 01 2015 01:13. Posts 2113


  On May 22 2015 03:18 dogmeat wrote:
Show nested quote +


the most retarded plan ever...
is this from muscle&fitness? lolz


Is this optimal? probably not. But what is wrong with you, like seriously grow up? If he's doing a routine he can enjoy and comply with and is helping him get towards his goals the more power to him. I personally would recommend some sort of routine that would allow you to hit major muscle groups twice per weak and then re-evaluating whether to up the frequency or lower it based on results after a few months.

Especially when you haven't made any significant amount of gains yet, you don't need to be doing like 3-4 exercises just for biceps, triceps, shoulders, chest, etc. Thus it won't take very long to work out various body parts so doing upper/lower, whole body, "push"/"pull" workouts make more sense. Once you start getting seriously strong or bigger, just doing squats, deadlifts, presses alone will start to take a lot out of you so having more divided workouts later on start making more sense.

In theory, the routine that allows you to accomplish the highest volume (weight x sets x reps) per period of time on a consistent bases will yield the best results. So it'll be all out finding that magic range of volume and intensity that will help you achieve optimal rate of protein synthesis yet not be so taxing on your system where you feel over-trained in just a matter of a few weeks. The first couple of weeks will always suck when you try to up the frequency, but people get used to it.

 Last edit: 01/06/2015 01:26

SuperCardUser   United States. Jul 02 2015 09:14. Posts 83

I worked out 5 days a week in prison and ate a ton. Lost probably 15 lbs in last 2 months. Started smoking and working out less but I eat ok. Can still do 1 legged pistol squats and a set of 3 muscle ups. Probably 10 perfect pull-ups. But I'm getting worse and worse everyday. I definitely need to get back on it.


RiKD    United States. Jul 02 2015 11:21. Posts 8445


  On May 31 2015 19:18 Mortensen8 wrote:
Yea maybe. Not sure if you meant I should do it. I'm just doing this for the sake of balance. I don't want exercise to take over my life just be in good shape. I think working on my mind is more important but you can't just neglect the body.

(rant)
I think it's weird for guys to be obsessing with aesthetics in the past men's appearance meant very little and I think it's still somewhat true today, except in the mind of men. Vanity is for women to worry about since men are very visual, but women care a lot more about your confidence/attitude/accomplishments/alphaness/bank account. I don't really see the point as long as you're not super obese or skinny, even then women don't give a fuck a lot. If people will say it's not for women then what is it for? to see how strong the body is capable of becoming? seems futile in todays world and most are not doing strongman type workouts. I think it's too feel good about yourself and vanity in the end you become some rich piana looking motherfucker and just look stupid ok that's taking it a bit far but seriously don't see the point of becoming obsessed with progressing unless it's training for specific scenarios like sports or just martial arts for your own sake.

I think that's what we are seeing today a kind of monkey-fying of man all over people are obsessed with the physical whether it is worshipping sports idols as gods in their stadium cathedrals or becoming obsessed with working out in their own lives and sex. Think of before WW2 when intellectuals and philosophers were the looked up to. It looks like all the signs of the end of the western era since I've heard about after the intellectual age comes the decadant and then it slowly stops.



Oh yea I'm adding ginger to the smoothie now, I don't really taste it and before I work out I eat some raw ginger tastes like shit but doing it because I heard it can help with throwing up but that's just a vague memory.



This post is awesome.

On point.

From my experiences, I agree with a lot of it. Like anything it depends though. I definitely agree that the obsession is not a good thing for guys. Overly worrying about a "beach body" or every .01% of body fat or the striations in one's chest is a complete waste of time. However, I feel like there are spectrums of a certain shape guys need to have depending on a bunch of factors. Man boobs are not a good look. A belly is not a good look. Jowls are not a good look. Spectrums of that is fine, for example, if one is a young professional and ahead of the curve in that area but still there is like no reason for most cases of out of shapeness. Fashion, style, environment plays an important role too. Nothing really matters if someone is ballin' and has a dope watch and is rocking an impeccably tailored suit and is after the women that are into that. By the time the vag is wet and the panties are off it is just not going to matter. Hmmm, I think the best way to put it is that it is like a lifestyle thing and a symmetry thing. Having a certain level of aesthetics especially if it is like David Beckham level to Rock level is like done deal for some women too. Like as long as she is getting good dick and there is no awkwardness about it, that's it. Hmmm, I am dealing in extremes here because that is just what is happening. Shit, I mean, relatively in shape and tattoos turns a lot of a certain type of women on. Now I am getting into large block of text territory.

I don't know. In conclusion, certain reasonable level of body fat % and symmetry and conditioning is just good for a million reasons. Overall, the sum total of lifestyle and style (which aesthetics is a part of) is the most important. Even more important is like some compatibility factor. Lifestyle and style can be so krunk that there is compatibility with pretty much whoever and that can be a goal but I don't know I have been writing for a while and am getting sick of it and just end with random words:

Life on life terms
Reasonable happiness
Right sized

Basically, from my experiences, I do not believe it is mandatory to be compatible with every super model on the planet earth to be reasonably happy. Again, an exaggerated extreme but I always find those easier to follow.

ps

Ginger is awesome.


RiKD    United States. Jul 02 2015 11:33. Posts 8445

pps

Comic is really awesome.

Full disclosure. I woke up this morning alone and a little bit sad my cat was not there to cuddle with. I am drinking coffee and thinking about my workout and day today and writing helps me think. If I get high enough at workout I might report back about a menage with the femininity I met by the erg machines. Nah...

interwebz lol


 
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