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ocat
Old 03-12-09, 01:20 PM
Please help..
  #1
 
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Join Date: Feb 2006
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Just like to say hello to everyone.

I am a returning member didn't really get into posting before I guess I was just shy. So here is what I did, thought I could do my work outs at home and bought a Bowflex. Needless to say it has now been sold and the wife and I have memberships at the gym again. For some reason not leaving the house to work out ended all the motivation I had.

Hear are my stats.

Age - 31 - 5-10" - 207lbs. - 24% BF

I am going to be honest and say I know nothing about working out and often feel I am just going through the motions. I obviously am looking to knock down the BF, and gain muscle.

My goal has a name and it's Mike Brown. (WEC fighter)

My wish is to be someones project. You tell me what I need to do and I will try to accomplish anything set out for me with the end goal being the same body style as Mike Brown(until I get there).

If you guys could help in any way please let me know. If you need to know my eating habits, work hours, pics, anything let me know.

I am simply tired of being average and want to get into shape.

Just thought I would post this overhear because of traffic.
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Bouncer
Old 03-12-09, 01:36 PM
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post your current diet and training program and we will work on it.
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ocat
Old 03-12-09, 02:32 PM
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My diet as of right know consists of the following.

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Sweet & Salty Bar
Yogurt
Coffee

11:50- Chicken & Fruit with Light JELLO

1:50- Cheese & Crackers

3:30- Tomato Soup

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed

I didn't add water because I don't drink enough (about 3 bottles)

The routine I am following right know is here.

Day 1 = CHEST & DELTS

Day 2 = BACK & TRAPS

Day 3 = TRI-BI & FOREARM

Day 4 = LEGS

(I have no idea if this is any good just something I found on-line)

Let me know if you need any other information and thanks BOUNCER.
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ocat
Old 03-12-09, 03:28 PM
  #4
 
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Day 1 = CHEST & DELTS
Flat Barbell Bench & Incline Dumbbell Flyes
Seated Barbell Press & Dumbbell Side Raises

Day 2 = BACK & TRAPS
Pulldowns & Seated cable rows
Barbell Shrugs & Hyper-extensions
Day 3 = TRI-BI & FOREARM
Pushdowns & Standing Barbell Curls
Lying Tricep Extensions & Incline Dumbbell Curl
Barbell Reverse Curls

Day 4 = LEGS
Leg Extensions & Leg Press
Leg Curls & Calf Raises

Everything is some kind of pyrimd system. Like I said I just found it online.
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ocat
Old 03-12-09, 03:51 PM
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I am trying to get the cardio up right now about 30min a day on the bike or eliptical. I am game for trying anything I just need to be told what I need to do. A quick question also about abs is every other day sufficient? Thanks for the heads up how many sets should I be doing?

Thanks for the help rado.
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ocat
Old 03-12-09, 04:42 PM
  #6
 
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rado were should I post the pics?
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ocat
Old 03-12-09, 04:54 PM
  #7
 
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Sorry man off to the gym I will post as soon as we get back.

Thanks for the help.
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ocat
Old 03-12-09, 06:57 PM
  #8
 
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Here you go every one free shots. Lets just remember this is the first real try at this and this is only the beginning.
Attached Images
File Type: jpg 107_1517.JPG (90.7 KB, 61 views)
File Type: jpg 107_1516.JPG (145.8 KB, 62 views)
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redback
Old 03-12-09, 08:42 PM
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Get on the treadmill everyday. Set it on 6-7. Burn that fat off bro. Do it everyday for 30mins and you will see a difference in a few weeks.
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ocat
Old 03-13-09, 08:24 AM
  #10
 
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I will be working on the diet. What kind of portions should I be eating to lose the weight?
The cardio is getting boosted up right now. I am very excited and feeling really good.

Also wondering if there is anything more I should be using as a supliment?

Thanks for all the help.
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ocat
Old 03-13-09, 09:04 AM
  #11
 
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Does this look any better? I will also look into Stimerex Es W/ Ephedra extract.
Also wondering if the Crystal light flavoured water packages are ok?

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Hard boiled eggs?

11:50- Chicken & Fruit with Light JELLO

1:50- ????

3:30- Chicken & Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed
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ocat
Old 03-13-09, 09:36 AM
  #12
 
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I will try this it's just confusing for some one who has no idea about complex carbs? Or refined sugars.

rado I am in Canada so I am looking for the Stimerex Es W/ Ephedra extract any idea if I can get it over here?

Any chance you could just tell me exactly what to eat?

Thanks for all the help bro.
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Bouncer
Old 03-13-09, 09:47 AM
  #13
 
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Originally Posted by ocat View Post
My diet as of right know consists of the following.

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Sweet & Salty Bar
Yogurt
Coffee

11:50- Chicken & Fruit with Light JELLO

1:50- Cheese & Crackers

3:30- Tomato Soup

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed

I didn't add water because I don't drink enough (about 3 bottles)

The routine I am following right know is here.

Day 1 = CHEST & DELTS

Day 2 = BACK & TRAPS

Day 3 = TRI-BI & FOREARM

Day 4 = LEGS

(I have no idea if this is any good just something I found on-line)

Let me know if you need any other information and thanks BOUNCER.
first things first,

cheese and crackers, soup, and shit like that are not meals. you have to many little things in there that arent doing any good for your body. cut the jello, cut the fruit, cut the sweet salty bar lol, cut the slim fast, etc..

your meals from now on should consist of protein, complex carbs, and healthy fats. complex carbs are things like oatmeal (not the sugar packet shit), brown rice, sweet potatoes, etc..

healthy fats are your friend, not enemy. healthy fats include, natural peanut butter, fatty fish (wild salmon), fish oil caps, extra virgin olive oil, etc..

post workout should have a carb source, i like maltodextrin with my whey, you can buy malto here. Perfect Carb-Up Drink Mix 3 lbs (1360 grams)


using those guidelines, put yourself together a meal plan consisting of around 7 meals including your shake. post it and i will help you critique it more.
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ocat
Old 03-13-09, 10:23 AM
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Would start the Stimerex Es W/ Ephedra extract as soon as it gets here.
Better or Not. Sorry for buggin you.

5:30- Shake 1 scoop Protein
1 scoop veggie greens

5:45- Coffee

8:50- 4 egg whites, 2 yolks

11:50- Chicken & Pineapple

1:50- What should go in here

3:30- Chicken & Brown Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Beef, Brown rice and peppers

10:30- Bed
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ocat
Old 03-13-09, 10:26 AM
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Sorry B I missed you post before I posted this back up.
I will try to figure something out.

Thanks guys.
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Bouncer
Old 03-13-09, 10:28 AM
  #16
 
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Originally Posted by ocat View Post
Would start the Stimerex Es W/ Ephedra extract as soon as it gets here.
Better or Not. Sorry for buggin you.

5:30- Shake 1 scoop Protein
1 scoop veggie greens

5:45- Coffee

8:50- 4 egg whites, 2 yolks

11:50- Chicken & Pineapple

1:50- What should go in here

3:30- Chicken & Brown Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Beef, Brown rice and peppers

10:30- Bed
i guess you werent listening...

i said, carbs in PWO shake and more healthy fats through out the day.

not enough protein in meal 1. kill the "veggie greens" and add in oatmeal.
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Bouncer
Old 03-13-09, 10:32 AM
  #17
 
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Originally Posted by rado View Post
You just proved my point...Post #24:slap: Who's the dumb fucker now sissy boy:nutkick:
obviously he was posting as I was posting..
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Bouncer
Old 03-13-09, 10:47 AM
  #18
 
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Originally Posted by rado View Post
Post #24 11:26

post #25 11:28


False...you've failed again...
ever occur to you that he may have posted that towards the end of 11:26 and i may have posted at the beginning of 11:28. thus it took me a minute or so to post that and i didnt see his post?

how the fuck did you make it to 40 years old?
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ocat
Old 03-13-09, 11:29 AM
  #19
 
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I was trying to put something together but couldn't stop laughing at you guys.

Here is what I came up with am I still way off base?

5:30- Shake 1 scoop Protein
1/2 cup oats
1 tea spoon Nat PB

5:45- Coffee

8:50- 4 egg whites, 2 yolks, fish oil caps

11:50- Chicken & Brown Rice Pineapple

1:50- Beef & Brown Rice, Brocli

3:30- Chicken & Brown Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake, Maltodextrin

7:30- Beef, Brown rice and peppers

9:00- Cottage Cheese, Peaches

10:30- Bed
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Timma
Old 03-13-09, 11:35 AM
  #20
 
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Join Date: Apr 2004
Location: In the bathroom.
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Originally Posted by ocat View Post
I was trying to put something together but couldn't stop laughing at you guys.

Here is what I came up with am I still way off base?

5:30- Shake 1 scoop Protein
1/2 cup oats
1 tea spoon Nat PB

5:45- Coffee

8:50- 4 egg whites, 2 yolks, fish oil caps

11:50- Chicken & Brown Rice Pineapple

1:50- Beef & Brown Rice, Brocli

3:30- Chicken & Brown Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake, Maltodextrin

7:30- Beef, Brown rice and peppers

9:00- Cottage Cheese, Peaches

10:30- Bed
the only problem I see now is the big gap between the 3:30 meal and the workout. If I were you i'd space the time out a little more from the 1:50 meal to the workout, or put another small meal in with the coffee, just protein, at 5:50 and move it to like 5:30.
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ocat
Old 03-13-09, 11:47 AM
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So your saying cut the coffee and add a Shake?
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Timma
Old 03-13-09, 12:07 PM
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Originally Posted by ocat View Post
So your saying cut the coffee and add a Shake?
Yes either that or throw a little tuna or a small piece of chicken in there. I like to drink only one cup of coffee during the day.
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Timma
Old 03-13-09, 12:09 PM
  #23
 
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Originally Posted by rado View Post
Don't pay attention to bouncer...He's a moody fuck today because he hasn't got my dick in his ass lately He's a thorn sort of speak
Then give it to him so he stops being bitchy!
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Timma
Old 03-13-09, 12:11 PM
  #24
 
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Originally Posted by rado View Post
I see a lot of problems with you...For starts; why don't you train and heade to your own advice:idea::idea::fufool:
Meh quit your bitching! Come workout with me then lets see you talk shit!:P:fufool:
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ocat
Old 03-13-09, 12:14 PM
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Does everyone on here bitch slap the shit out of each other?
I hope so it makes the work day pass alot faster.

rado what do you think? (diet)
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Timma
Old 03-13-09, 12:17 PM
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I pretty much slap all of my bitches around on this board...I'm the king ding a ling
Only cause he feels bigger on the internet. If he met us in person he'd cower like the bitch he is.
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ocat
Old 03-13-09, 12:20 PM
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I am going to try to step up the cardio and get up at 5:00 so I can do 30 min. in the morning.

Should I be doing cardio every day?
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ocat
Old 03-13-09, 12:23 PM
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Because they are what time I get breaks at work.

15min. should be enough time to feed the face.
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Timma
Old 03-13-09, 12:23 PM
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False:slap:

I'm big in life...Get that right pendejo
Well you look bigger because you're only a 4'10" mexican.:wacko:
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ocat
Old 03-13-09, 12:38 PM
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Oh yeah 5'10" chubby but workin on it..
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Timma
Old 03-13-09, 01:05 PM
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Timma requires a lot more than that...He likes it in his face a lot longer
Yeah titties I do like in my face.
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Timma
Old 03-13-09, 01:36 PM
  #32
 
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You have to start by getting some 1st:slap: :fufool: fooooolllll:P
Why you have to hijack his thread? Enough about me and my non-existent problems! Go suck Bouncers cock to calm yourself down.
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ocat
Old 03-13-09, 06:57 PM
  #33
 
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If everything is looking ok I am going to be starting this monday.

Let me know .

And thanks everyone for the help.
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ocat
Old 04-21-09, 08:52 AM
  #34
 
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Just a little update.
I have been eating pretty clean and trying to get all the water I need.
Last I checked at the gym I was 199lbs.
I think everything is going good?

I think I am actually putting some muscle on or maybe it's just that I am loosing some fat.

Thanks everyone and I will keep you posted.
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Bouncer
Old 04-21-09, 09:07 AM
  #35
 
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Originally Posted by ocat View Post
Just a little update.
I have been eating pretty clean and trying to get all the water I need.
Last I checked at the gym I was 199lbs.
I think everything is going good?

I think I am actually putting some muscle on or maybe it's just that I am loosing some fat.

Thanks everyone and I will keep you posted.
good to hear bro, keep it up.
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