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[mhr123]

Luks .. i have made certain changes in my nutrition and Supplements... Mrng.. Just have Bed Have L Gutamine 7gms with water.. Go got HIIT Cardio ... Sprinting , Skipping Etc... for 20 mins Half an hr later Creatine 10 gms .. After sometime Milk (half ltr) Mixed with 25 gms Amino Later :3 egg whites + 3 whole eggs. Heading to Office : After 2 hrs... 1 Can Tuna with 3-4 Roti's After 2hrs ... OatsMeal Mixed with Milk with added Protein supplement (Mixture of Whey + Amino) After 1 hr ... Amino Shake.. Back Home : Fish or Meat or Chicken with either 3 Rotis or Rice ... soon after meal i have Multivitamin and Calcium Tabs After an Hr .. Creatine + 4 Caps of Gakic* (MT product now available to me) * I Don't take Gakic on Non workout Days. Heading to Gym Soon after Workout.. On the way (while driving) have L Gutamine 7 gms Later on after 15-20 mins have Creatine 7 gms Followed by 25 gms - Whey Protein After 1 hr .. Dinner - Salad mixed with Extra Virigin Olive oil.. Shrimps or little Chicken (sometimes Roti) Then 1 Omega 3 tabs ... Before Bed again one Caps of Glutamine.. I am now trying to Cut Fats and increase Mass .... thats why i am on a high protein with along with Carbs Diet.... Any suggestion or changes... Btw my wife is having a hard time helping me to take all these... :winky:

[CricketGirl]

:phehehe: ... CG u seriously pwned this guy. I hope Mr. CG is well trained in Kickboxing to save his pants when ur hell brakes loose on him.

lol saving his pants would be in my interest so he has absolutely nothing to worry about!! :wink2:

[CricketGirl]

Luks .. i have made certain changes in my nutrition and Supplements... Mrng.. Just have Bed Have L Gutamine 7gms with water.. Go got HIIT Cardio ... Sprinting , Skipping Etc... for 20 mins Half an hr later Creatine 10 gms .. After sometime Milk (half ltr) Mixed with 25 gms Amino Later :3 egg whites + 3 whole eggs. Heading to Office : After 2 hrs... 1 Can Tuna with 3-4 Roti's After 2hrs ... OatsMeal Mixed with Milk with added Protein supplement (Mixture of Whey + Amino) After 1 hr ... Amino Shake.. Back Home : Fish or Meat or Chicken with either 3 Rotis or Rice ... soon after meal i have Multivitamin and Calcium Tabs After an Hr .. Creatine + 4 Caps of Gakic* (MT product now available to me) * I Don't take Gakic on Non workout Days. Heading to Gym Soon after Workout.. On the way (while driving) have L Gutamine 7 gms Later on after 15-20 mins have Creatine 7 gms Followed by 25 gms - Whey Protein After 1 hr .. Dinner - Salad mixed with Extra Virigin Olive oil.. Shrimps or little Chicken (sometimes Roti) Then 1 Omega 3 tabs ... Before Bed again one Caps of Glutamine.. I am now trying to Cut Fats and increase Mass .... thats why i am on a high protein with along with Carbs Diet.... Any suggestion or changes... Btw my wife is having a hard time helping me to take all these... :winky:

with all that protein i think its safe to say you have your own carbon footprint¬

[mhr123]

with all that protein i think its safe to say you have your own carbon footprint¬

Don't think so .... it happens to those who take lot of protein but less fluid or Fruit Juice... I take more than 2 ltrs of water every day with another 2ltrs in form of juice (prefer orange and apple) ...if a decent amt of fluid is there in the body to place for free Air :--D.. Vese Creatine gives u hard time sometimes during the loading phase (2weeks mostly) u tend to have wobble inside the stomach... i used to have hard time during meeting but now my body is used to it.

[CricketGirl]

Don't think so .... it happens to those who take lot of protein but less fluid or Fruit Juice... I take more than 2 ltrs of water every day with another 2ltrs in form of juice (prefer orange and apple) ...if a decent amt of fluid is there in the body to place for free Air :--D.. Vese Creatine gives u hard time sometimes during the loading phase (2weeks mostly) u tend to have wobble inside the stomach... i used to have hard time during meeting but now my body is used to it.

um okie!! i tend to use protein shakes as a post workout recovery thing seen as my goals are literally to stay in shape rather than lose or put on!!

[Lurker]

I am now trying to Cut Fats and increase Mass .... thats why i am on a high protein with along with Carbs Diet....

Where are your fibre mate? With that much protein, and little carb, you will experience bloating...unless you are genetically blessed of course. I would start adding in broccoli, beans, lettuce, asaparagus etc to your diet. The fibre shall make you full(thus avoiding hunger pangs) and keep you regular thereby keeping waistline that much slimmer. Also when you are high protein low carb diet bump up your fat content. Go heavy on salmon(or other omega 3 rich fishes). You can also munch on monosaturated rich fat(read the labels). These fats are good source of energy during workouts. Look for almonds or macademia nuts.

Any suggestion or changes... Btw my wife is having a hard time helping me to take all these... :winky:

Always the case. It is easy to appreciate your spouse having a good figure, even demand him/her to be in total shape...and yet they fail to realize the work/discipline/effort that goes into it. Give it some time though..it will all work out...(meaning you will have to get used to doing it all on your own lol). xxx

[Lurker]

Hi Lurker, imma bother you again man. But this time I did some research so i ain't coming empty handed! So i want to try to work out the entire body now in a proper way....doing some research I identified these main body parts and ideas on how to work them: Chest -> Pushups Back -> Including traps, lats, deltoids -> Need routine Abs -> Ab Routine Video Shoulders -> Need Routine Arms -> Including Bicep, Tricep, Forearm -> Lurker's Routine Legs -> Plyometrics First question, is there anything major i'm missing here that deserves their own category? Second, I have ideas on how to work out 4 of the 6 main ones. The ones I need routines are for Shoulders and Back. Keep in mind, I'm moving out next week and working out at home and I won't have the pull up bar anymore! so ya if you could help me design a shoulder routine and back routine that would be great!

You have the large muscle groups covered. Possible exception could be smaller ancillary muscles like calves, forearms and traps althought you have mentioned the last 2. Back is one of the largest muscle group, actually the largest after legs so you need to use some weight, or bodyweight, to get the most out of it. Pulls up would have been nice to have. Any chance you can use some dumbbell? Shoulders are easier. Just by the nature of the exercise. You can probably buy a couple of plastic jars that can hold a bit of weight, load it with water and use as dummbell. One of the tricks that I used back in India was to get a couple of buckets, fill it with water and use it as weight. You could easily do lateral raises, front raises Shrugs, Farmer's walk etc. Plus with water you have the ability to increase or decrease as you want, works great for drop sets. Just make sure the bucket is strong enough and grip is good. xxx

[Shehezaada]

You have the large muscle groups covered. Possible exception could be smaller ancillary muscles like calves, forearms and traps althought you have mentioned the last 2. Back is one of the largest muscle group, actually the largest after legs so you need to use some weight, or bodyweight, to get the most out of it. Pulls up would have been nice to have. Any chance you can use some dumbbell? Shoulders are easier. Just by the nature of the exercise. You can probably buy a couple of plastic jars that can hold a bit of weight, load it with water and use as dummbell. One of the tricks that I used back in India was to get a couple of buckets, fill it with water and use it as weight. You could easily do lateral raises, front raises Shrugs, Farmer's walk etc. Plus with water you have the ability to increase or decrease as you want, works great for drop sets. Just make sure the bucket is strong enough and grip is good. xxx

Hi Lurker bro....sorry i forgot to mention, I do have dumbbells available! Any combinations because I have both the premade dumbbells, and the bars with the plates that attach onto it...i also have the longer bar available that can be used with two hands i'll look up lateral raises, front raises/shrugs, farmer's walk on some videos and confirm with you soon. If you could help me with the back, then i'll be set. The reason is because my mom's saying my shoulders are drooping forward a little bit.... literally.." tumhare kandhe jhuk rahe hain"..i figure this is because i haven't paying attention to my back

[Anonymous]

heard of it!! its like a speedier type of interval training u need stay mentally focused as you're constantly chopping and changing resistence and speeds on what ever it is you are doing!! it certainly makes your workouts more interesting!! whether it worlks or not? dont know!! i started boxercise lately and my instructer does something similar with us so lets see!! oh he also told me i'm pretty tough for a girl thats nearly half his height! :sniffle: ol' meanie!

Just tried it on the EFX or crosstrainer or whatever they call it..damn its tough...Yup from what I have seen on ICF, u are one tough nut...:--D Lurker: If u have any inputs on the Tabata routine, deeply appreciated..Am just trying to lose some fat on the lower part of the body as fast as possible. And yeah am doing lower weights for my biceps, shoulder, etc....Am sorry if this has already been asked on this thread....

[mhr123]

Where are your fibre mate? With that much protein, and little carb, you will experience bloating...unless you are genetically blessed of course. I would start adding in broccoli, beans, lettuce, asaparagus etc to your diet. The fibre shall make you full(thus avoiding hunger pangs) and keep you regular thereby keeping waistline that much slimmer. Also when you are high protein low carb diet bump up your fat content. Go heavy on salmon(or other omega 3 rich fishes). You can also munch on monosaturated rich fat(read the labels). These fats are good source of energy during workouts. Look for almonds or macademia nuts.

I do take fibre in form of whole wheat flour , cabbage and sometime beans .. Oats also contain lot of Carbs , protein and Fibre..White rice also contains Fibre (No high %) ..In fruits i take Orange and Apple... Do u still think the fibre intake is lacking some where...!!

Give it some time though..it will all work out...(meaning you will have to get used to doing it all on your own lol). xxx

She does it for till the Bass bahu :(( serial starts... after that i prepare everything myself... these serials have become a curse to husband society. Problem is when the serial is on she is fully concentrated , when the ads break comes i switch the channel to see Kirkut TOnetee Tonetee , she comes close to me and say i love u .... and when i pause in reply or busy in watching Dhoni's sludge hammer in business , she gets annoyed and says " i know u r not caring abt me these days .. just watch IPL and those damn girls who dance after every boundary is hit " .. when break is over.. back to serial .... :((

[CricketGirl]

:hysterical:

I do take fibre in form of whole wheat flour , cabbage and sometime beans .. Oats also contain lot of Carbs , protein and Fibre..White rice also contains Fibre (No high %) ..In fruits i take Orange and Apple... Do u still think the fibre intake is lacking some where...!! She does it for till the Bass bahu :(( serial starts... after that i prepare everything myself... these serials have become a curse to husband society. Problem is when the serial is on she is fully concentrated , when the ads break comes i switch the channel to see Kirkut TOnetee Tonetee , she comes close to me and say i love u .... and when i pause in reply or busy in watching Dhoni's sludge hammer in business , she gets annoyed and says " i know u r not caring abt me these days .. just watch IPL and those damn girls who dance after every boundary is hit " .. when break is over.. back to serial .... :((

:hysterical::hysterical:ok i really shouldnt laugh! mr CG has been saying the same thing to me these days "wifey you dont love me anymore its all about the men on the screen" :giggle:

[Lurker]

Lurker: If u have any inputs on the Tabata routine, deeply appreciated..Am just trying to lose some fat on the lower part of the body as fast as possible. And yeah am doing lower weights for my biceps, shoulder, etc....Am sorry if this has already been asked on this thread....

I have mixed opinion about Tabata routine. It borrows HIIT methods to "shock" the body in small intervals but the duration is too short to get anything meaingful out of it(in my opinion). If losing fat is the goal I fail to see how anything less than 20-30 minutes workout would have much of an effect. No matter how much intense you go, a 10 minute routine will burn at best 150-200 calories(and that is being liberal). 20 minutes HIIT would hit 250-300 cals easily. If you are coupling Tabata with a full body routine or something like that, its a different story. For my take, I would suggest 20 minutes HIIT with 10-15 minutes of full body workout. xxx

[Lurker]

Hi Lurker bro....sorry i forgot to mention, I do have dumbbells available! Any combinations because I have both the premade dumbbells, and the bars with the plates that attach onto it...i also have the longer bar available that can be used with two hands i'll look up lateral raises, front raises/shrugs, farmer's walk on some videos and confirm with you soon. If you could help me with the back, then i'll be set. The reason is because my mom's saying my shoulders are drooping forward a little bit.... literally.." tumhare kandhe jhuk rahe hain"..i figure this is because i haven't paying attention to my back

Looks like you have enough equipments to do both dumbbell and barbell back exercises. Here are my pick back exercises for mass and bulk: Deadlifts T-Bar row Barbell row One armed dumbbell row Two armed dumbbell row Depending on how much weight you have you can easily mix them up. Dont worry about lifting heavy, with Back you have to worry about lower back. Back Shaping: bent over dumbbell row (similar for rear delt, go easy on weight). Back extension on the floor ( [ame=http://www.youtube.com/watch?v=Bw9YuQTTc58]YouTube- How to Do Back Extension Exercises[/ame] ) Overall: Dumbell pullovers You could also throw in shrugs every now and then. A good workout will have 2 exercise from mass and 2 for shape. I would probably have one armed row, deadlifts, back extension and dumbell pullover in one routine to cover everything. Also do remember pushups work back as well so the more you do them the more your back gets stronger too(and not only chest).

[Anonymous]

I have mixed opinion about Tabata routine. It borrows HIIT methods to "shock" the body in small intervals but the duration is too short to get anything meaingful out of it(in my opinion). If losing fat is the goal I fail to see how anything less than 20-30 minutes workout would have much of an effect. No matter how much intense you go, a 10 minute routine will burn at best 150-200 calories(and that is being liberal). 20 minutes HIIT would hit 250-300 cals easily. If you are coupling Tabata with a full body routine or something like that, its a different story. For my take, I would suggest 20 minutes HIIT with 10-15 minutes of full body workout. xxx

thanks mate..appreciate it..

[Lurker]

I do take fibre in form of whole wheat flour , cabbage and sometime beans .. Oats also contain lot of Carbs , protein and Fibre..White rice also contains Fibre (No high %) ..In fruits i take Orange and Apple... Do u still think the fibre intake is lacking some where...!!

Yep I would. You probably need anything between 35-50 grams of fibre anyday depending on your weight. A full cup of rice shall give you 2 grams, if its brown rice. Oatmeal does little better with about 5 grams so you can keep adding and most likely you would end up around 20 grams. I keep making the mistake even today, easy to put 3 scoops of protein powder, or have an extra egg than to eat a cup of broccoli, but you would be surprised at the results.

She does it for till the Bass bahu :(( serial starts... after that i prepare everything myself... these serials have become a curse to husband society. Problem is when the serial is on she is fully concentrated , when the ads break comes i switch the channel to see Kirkut TOnetee Tonetee , she comes close to me and say i love u .... and when i pause in reply or busy in watching Dhoni's sludge hammer in business , she gets annoyed and says " i know u r not caring abt me these days .. just watch IPL and those damn girls who dance after every boundary is hit " .. when break is over.. back to serial .... :((

:hysterical::hysterical: Phir se kah reha hoon, get used to it kuch jyaada support nahin milne waala hai. Active discipline lifestyle is hardly the most sexy in kind, although the spouses never complain about the results :--D

[Shehezaada]

Looks like you have enough equipments to do both dumbbell and barbell back exercises. Here are my pick back exercises for mass and bulk: Deadlifts T-Bar row Barbell row One armed dumbbell row Two armed dumbbell row Depending on how much weight you have you can easily mix them up. Dont worry about lifting heavy, with Back you have to worry about lower back. Back Shaping: bent over dumbbell row (similar for rear delt, go easy on weight). Back extension on the floor (

) Overall: Dumbell pullovers You could also throw in shrugs every now and then. A good workout will have 2 exercise from mass and 2 for shape. I would probably have one armed row, deadlifts, back extension and dumbell pullover in one routine to cover everything. Also do remember pushups work back as well so the more you do them the more your back gets stronger too(and not only chest).

Thanks a lot boss! imma give this new routine a try along with some shoulder exercises and i`ll report back to you in 2-3 weeks!

[Shehezaada]

guys....for healthy eating, you can try homemade burritos for lunch. My mom got some raajma, put it together with celery, carrots, some tofu, cheese, onions and it tastes awesome! If you want to add a little more taste, you can add some tomato sauce or salsa...give it a try.

[CricketGirl]

guys....for healthy eating' date=' you can try homemade burritos for lunch. My mom got some raajma, put it together with celery, carrots, some tofu, cheese, onions and it tastes awesome! If you want to add a little more taste, you can add some tomato sauce or salsa...give it a try.[/quote'] sounds good! try the same thing with chicken unles of course ur a veggie!! tofu is actually quite nice if you cook it properly!

[punjabi_khota]

sounds good! try the same thing with chicken unles of course ur a veggie!! tofu is actually quite nice if you cook it properly!

Tofu God wanted us to eat animals..or else he would have made them out of tofu...:hysterical:

[flamy]

Tofu God wanted us to eat animals..or else he would have made them out of tofu...:hysterical:

:hysterical::hysterical::hysterical::hysterical: