R.I.P.P.E.D Weight Training Blog

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I will do a 2-3 hour workout 7 times a week with compound+isolation exercises, here’s my diet: 600kcal breakfast,no lunch, dinner-2 protein shakes,2protein bars,500 kcals of normal dinner, how long will it take to get ripped?

Your never gonna get ripped that way. Im not trying to flame, but that is a horrible diet, and your definetly over-training. The 3 things to a great body is: EAT, TRAIN, REST. The most important being your diet and rest period. Those are the most crucial and all that hard work in the gym will count for nothing if they are not implemented.

You need to format a diet based around your Maintainance calories. First find your BMR:

BMR formula #1 (if you bf is high, use this one… you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is…

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they’re horrible)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

6′4 275lbs at 14% bf… so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, this is a big guy tho)

BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication…

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like… you need to make sure every last calorie you take in isn’t an empty calorie… every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)…

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil

You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime… Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE…

Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro’s" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc…. there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it… some people are carb sensetive, some are not… you’ll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience….

Okay so im a basketball player and i really need to gain muscle fast. so im wonderin what type of foods i need to eat to gain muscle. i play basketball EVERYDAY for about 5 or more hours. i weigh 141 and i need to gain at least 10 or more pound OF muscle NOT FAT by september. i dont drink protein shakes or any of that stuff. i just wanna gain muscle naturally. somebody help? ohh and i just turned 15 in May. and im about 5′10 - 5′11.

First off, Whey protein is a high performance functional food that can definitely aid in recovery and improve your immune function. And if a muscle is stimulated properly, whey can help repair and build new muscle tissue.

Whey protein is safe and is already in many of the things you are probably eating daily. Did u know it’s in Cheeze it crackers, candy bars, pop tarts, oreos and many other foods, including almost all dairy products like yogurt, milk, cheese etc. Baby food has whey protein, The protein in milk is 20% whey, so whey in its concentrated form should be perfectly fine at any age as long as you are not lactose intolerant. Next time you are at the store look at the label on some baby formula. Even that has whey protein in it. Start reading labels and you will see many foods that contain whey, and are safe at any age. Whey is a naturally occurring protein in dairy and it has a lot of health benefits even if you don’t workout.

http://buybulkwhey.com/forum/index.php?topic=95.0
http://buybulkwhey.com/forum/index.php?topic=80.0
http://buybulkwhey.com/forum/index.php?topic=73.0

Now if you want to really stimulate some muscle growth I would suggest doing the Mike Mentzer style Heavy Duty (AKA high intensity) workouts. You can find a ton of the workouts on youtube!! Hope this helps

I am on medication for high blood pressure and was looking for a good muscle building supplement and wanted to know what the best kind would be for me.

Food.

There is no greater muscle building nutrient than regular old food (good, healthy food of course, lean proteins and complex carbs like veggies and oats).

But eating food (or even taking supplements) won’t work if you don’t then stimulate the muscle to grow. That means lifting heavy weights.

Use supplements only as a last stage, not a first stage. This applies no matter what your blood pressure. (And yes, you can lift heavy weights with high blood pressure but you have to watch your breathing - don’t hold your breath during the lift. See a doctor first.)

A warm up for training that I do always includes push ups. I’m wondering what kind of weight training I can do that will help me increase the number of push ups I can do.

Many chest exercises can help with push ups but doing push ups is the best way to get better at them. There are several ways to go about it.

You can do as many as you can each morning and/or evening and then try to beat your previous best by more reps on the next day.

Another method is the classic 50. If you can’t do 50 reps at one time you use as many sets as you need to get to 50. So you can do sets of 10, 5 times and that would bring you to 50 or you can do 2 sets of 25.

Then after a few sessions test your one set max and your number of push ups should go up. I currently do workouts of 100 and will usually go with something like 25 - 30 on the first set, rest as little as possible, then do another set of as many as I can, rest as little as possible, and continue in this manner until I hit 100 total reps. Then in a few weeks I find that those initial 25 - 30 are now 40 and so on.

Also do close grip, also known as diamond, push ups as that will work your triceps more. Stronger triceps mean better regular push ups as well.

You can get more info on weight training and body weight training at this site: http://www.squidoo.com/weighttrainingdvd

Cheers!

Should you warm up the legs, arms, and the chest? What are some good warm up activities?

crunches

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Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

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Brandon Carter

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Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

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When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness Manual you will show you:

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Download the FREE workout plan NOW at http://BuildMuscleBurnFat.info/

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