Diet Control and Fitness Tips

[Hassan Aftab]

yeap. it will hurt u for a while. thats why i told u not to start with thighs. thighs are the biggest muscles. imagine your thighs being sore for 4-5 days. u seriously wont be able to sit in the toilet

u can have protein shakes before workout too. they give u energy boost. u cant take too much protein. the ideal amount is 2gm per kg u weigh. so if u like weigh 80KGs u should have 160gm approx protein per day. i bet u wont be taking even 100gms. pro builders even take it during workout. but u have just started. if u think u feel lack of energy during workout, then id suggest increasing the amount. otherwise, ur good.

Hahah, yeah I truly acknowledge that, Sir.

I suppose my body isn't completely used to the weights yet, although, I started with 5kg weights and none for machines like inclined bench press.
My right triceps (basically the area around the elbow hurts more whenever I try stretching it at home ) but that's ok, Im sure I ll get used to it soon.

I noticed that my hands began shaking and I started to stutter rather soon while handling weights on the benchpress the first day when I was working on the chest.
But yesterday's wings session was much better and I felt very much in control.

I plan on persisting with minimum weights and continue to increase sets and reps every week and add up weights gradually every month, lets say.

I also noticed that I can't manage push ups more than 5 for warm up. Oh, and pull ups and those crunches absolutely don't work for me. I was so surprised that I couldn't even try one of the two while the other guys in the gym made it look rather convenient.

 

[Joker]

the back part of the area above your elbow is your triceps. yeap it will be hurting too coz u streched it.

for increasing weight, use the simple tip i use. if u think u easily pulled 12-13 reps from the last weight, increase it. simple.

if your hands are shaky, its coz ur new. again dont worry. if u can, ask someone to be your spotter. tell them not to give u any help but just keep the rod from disbalancing. so all your efforts will go into lifting.

pushups,pullups,crunches.. these things require practice. lots and lots of time before ull be able to do them perfectly and in high reps. i can guarantee that no guy in my gym can do them like i do. i do crunches by putting a 20KG plate on my abs. and i do 30 reps and 3 sets. i do leg raises by putting a 10kg dumbbell on my foot coz if i dont use weights, i dont feel anything. and without weights i can do like 100reps of crunches. so as u can see, its all about practice and hard work. the point is, dont look at the other guys, try to be better than them

 

[Hassan Aftab]

the back part of the area above your elbow is your triceps. yeap it will be hurting too coz u streched it.

for increasing weight, use the simple tip i use. if u think u easily pulled 12-13 reps from the last weight, increase it. simple.

if your hands are shaky, its coz ur new. again dont worry. if u can, ask someone to be your spotter. tell them not to give u any help but just keep the rod from disbalancing. so all your efforts will go into lifting.

pushups,pullups,crunches.. these things require practice. lots and lots of time before ull be able to do them perfectly and in high reps. i can guarantee that no guy in my gym can do them like i do. i do crunches by putting a 20KG plate on my abs. and i do 30 reps and 3 sets. i do leg raises by putting a 10kg dumbbell on my foot coz if i dont use weights, i dont feel anything. and without weights i can do like 100reps of crunches. so as u can see, its all about practice and hard work. the point is, dont look at the other guys, try to be better than them

Wow! I are jealous, Sir!
Some strong reply that is, seriously.
Sure, I ll make sure I follow those important pointers you mentioned.

I'm just a tad confused about the protein intake.
I hear that bananas are simply fattening as they are abundant in sugars and carbs, rather deficient in protein but I also hear that they are a great source of energy BEFORE workout, plus they are easy to digest.
What do I do about it? To eat it, or not to eat at all?

Secondly, is 5 strawberries blended in skimmed milk with 4 boiled eggs AFTER workout really a good source of protein or not? I mean, would you consider it a natural protein shake of some sort or does it not fall under that category and I should drop it?

Which protein powder do you use? Name and brand? Also, mention 2-3 good, but rather cheap, protein powder supplements I can get from gnc stores.
And I'm assuming it comes from gnc store in Karachi, doesn't it?
And what about those chocolate protein bars some of these stores sell?
Are they equally good sources of protein or do they not make a good alternate for these protein powders they sell?

 

[Joker]

Wow! I are jealous, Sir!
Some strong reply that is, seriously.
Sure, I ll make sure I follow those important pointers you mentioned.

I'm just a tad confused about the protein intake.
I hear that bananas are simply fattening as they are abundant in sugars and carbs, rather deficient in protein but I also hear that they are a great source of energy BEFORE workout, plus they are easy to digest.
What do I do about it? To eat it, or not to eat at all?

Secondly, is 5 strawberries blended in skimmed milk with 4 boiled eggs AFTER workout really a good source of protein or not? I mean, would you consider it a natural protein shake of some sort or does it not fall under that category and I should drop it?

Which protein powder do you use? Name and brand? Also, mention 2-3 good, but rather cheap, protein powder supplements I can get from gnc stores.
And I'm assuming it comes from gnc store in Karachi, doesn't it?
And what about those chocolate protein bars some of these stores sell?
Are they equally good sources of protein or do they not make a good alternate for these protein powders they sell?

bananas. yeap ppl debate on it alot too. but the one good thing it does, it gives u energy. and the carbs in bananas are saturated carbs. means they digest easily. so it is a good choice. i do take it .

yeap. u can do that. i would. but take strawberry protein shake before and eggs after workout or vice versa.

Natural protein is the best source of nutrition. However, the problem is the quantity. im quoting this from livestrong site

One large 2 oz. whole egg without the shell contains 6 g protein. Of this protein, 3 g is contained in the egg yolk and 3 g in the egg white.

now imagine the quantity of eggs ull have to take for your protein needs for ONE day. that is the reason ppl go for protein powders.

i posted an image above of the protein powder im using right now. its the cheapest i could find in market. plus i have also tried ON's whey protein. thats a bit costly tho . id advice u not to goto GNC for protein powders, coz the prices are a bit high there of protein powders.

i have never used chocolate protein bars. reason being that they are costly. theres a guy selling protein packs in PG. 12 for 1200. im better off without it i think. u can try any good medical stores. they all have protein powders.

 

[Hassan Aftab]

bananas. yeap ppl debate on it alot too. but the one good thing it does, it gives u energy. and the carbs in bananas are saturated carbs. means they digest easily. so it is a good choice. i do take it .

yeap. u can do that. i would. but take strawberry protein shake before and eggs after workout or vice versa.

Natural protein is the best source of nutrition. However, the problem is the quantity. im quoting this from livestrong site



now imagine the quantity of eggs ull have to take for your protein needs for ONE day. that is the reason ppl go for protein powders.

i posted an image above of the protein powder im using right now. its the cheapest i could find in market. plus i have also tried ON's whey protein. thats a bit costly tho . id advice u not to goto GNC for protein powders, coz the prices are a bit high there of protein powders.

i have never used chocolate protein bars. reason being that they are costly. theres a guy selling protein packs in PG. 12 for 1200. im better off without it i think. u can try any good medical stores. they all have protein powders.

Hmm, good point, that.

SO i suppose I would rather have 2 bananas AND strawberry shake (made with 5 strawberries and skimmed milk ONLY) 30 minutes BEFORE workout, and then 4 boiled eggs and dinner with brown bread AFTER workout instead of having to bother with protein shakes.

I have 2 sandwiches made with 2 boiled eggs and a Deli Line sausage in brown bread every morning anyway.
Lunch is rather light, in cornflakes or barley oatmeal made in skimmed meal,
whereas some salad (1 tomato, lettuce, 1 cucumber, 4 Deli Line Blogna Slices) AND 1 apple in the evening does nicely for snack.
Then ofcourse, comes that pre-workout meal and dinner and 4 egg whites AFTER workout.

I also make sure I have atleast 8 glasses of water daily, as suggested by you.
I'm hoping you like this diet plan.

I might as well add the protein powder some time later to replace the pre-workout meal comprising of 2 bananas and strawberry milkshake.

Im avoiding chocolates and all forms of junk so Id rather stay away from nutella and stuff.

 

[Joker]

a little bit of motivation for me and everyone.

 

[Hassan Aftab]

a little bit of motivation for me and everyone.

Nice.

Just wanted to confirm from you if I should do those exercises for Biceps and Triceps (10 exercises in total) in a single day or should I try 5 of them on one day and 5 on another?
You have actually stacked them up under a single category, Biceps/Triceps.
So that's another question for you, Sir. Please do take out time and reply soon because I have to work out the arms tommorrow.

 

[Joker]

Nice.

Just wanted to confirm from you if I should do those exercises for Biceps and Triceps (10 exercises in total) in a single day or should I try 5 of them on one day and 5 on another?
You have actually stacked them up under a single category, Biceps/Triceps.
So that's another question for you, Sir. Please do take out time and reply soon because I have to work out the arms tommorrow.

do biceps and triceps on the same day. infact its best if u do one exercise of biceps and one of triceps. that helps alot. doesnt matter if the exercises are more. u have to hit that group hard at the same time.

Guys for the first time, i made a vid in my gym doing abs exercises. the quality of vid isnt that good coz i got random guys to make them for me.

here u go . the first one is weighted crunches featuring me doing crunches with 20kg plate.

Weighted Crunches:

Hanging Leg Raises:

Dips: i do these with leg raises without any gap. the guy cut the vid out

Side Dumbbells:

hope u guys like it.

[MENTION=8655]CobraN[/MENTION] [MENTION=1054]Shyber[/MENTION]

 

[HOTSHOT]

@Joker great job dude
Dude i need a little bit help. I also asked you before but you didnt reply me. Can you tell me the exercises of tightening the wings. My wings are flabby. I want to make it tight.

 

[Joker]

@Joker great job dude
Dude i need a little bit help. I also asked you before but you didnt reply me. Can you tell me the exercises of tightening the wings. My wings are flabby. I want to make it tight.

your height/weight/age? the thing ur calling flabby is probably fat. do the wings/lats exercises i mentioned in the training program. are u currently working out ?

 

[HOTSHOT]

your height/weight/age? the thing ur calling flabby is probably fat. do the wings/lats exercises i mentioned in the training program. are u currently working out ?

Well thanks for helping me. I'm going gym for weight loss. You know doing brisk walk on treadmill in inclined position, Using stepper for 15 min and doing some cardio exercise. Not doing any muscle pumping exercise unless i get rid of annoying stubborn fat . Oh yes 5.9, 170 ,27

 

[Joker]

im assuming thats 170lbs. thats like 78kgs. exactly when did u start cardio ? and what was your initial weight? id advise u to stop doing the treadmill and use elliptical instead. its more effective.increase the duration of your exercise..also you cant even think about losing stubborn fat so easily. i havent lost it completely yet and i lost like 40Kgs. plus u gotta start doing some weighted exercises as well.

 

[HOTSHOT]

im assuming thats 170lbs. thats like 78kgs. exactly when did u start cardio ? and what was your initial weight? id advise u to stop doing the treadmill and use elliptical instead. its more effective.increase the duration of your exercise..also you cant even think about losing stubborn fat so easily. i havent lost it completely yet and i lost like 40Kgs. plus u gotta start doing some weighted exercises as well.

My initial weight was 250 lb. I started cardio in 2009. Because of treadmill i lost 80lbs in 4 months in summer seasons. When treadmill ran out of order and other machines like elliptical and stepper i couldn't find any good gyms with these machines for 2 years . But now i'm gonna start this weight loss program again. Wish me a luck bro. Hey can you post some effective wings/lats exercise videos here. There thousands of them but i couldn't get the effective one. Thanks anyway

 

[Joker]

check the beginners routine i posted. ull find all the links in the first post. plus i wouldnt advice u to just do lats. do proper exercise. train all your muscle groups.why do u wanna just train your lats ? imagine your body if u only have lats but no shoulders,bi/triceps,chest etc etc

 

[HOTSHOT]

why do u wanna just train your lats ? imagine your body if u only have lats but no shoulders,bi/triceps,chest etc etc

Cuz i told you before that its flabby.

 

[Joker]

Cuz i told you before that its flabby.

dude u gotta train all the muscle groups. u cannot train only one muscle group. plan a proper workout or start a beginner one that i posted. i can only give u advice, ur the one who has to do it. plus, the flab is just fat. ur doing cardio, so in time it will go. u cannot hope to accomplish your goals overnight.

 

[HOTSHOT]

dude u gotta train all the muscle groups. u cannot train only one muscle group. plan a proper workout or start a beginner one that i posted. i can only give u advice, ur the one who has to do it. plus, the flab is just fat. ur doing cardio, so in time it will go. u cannot hope to accomplish your goals overnight.

OK then wish me a luck..

 

[Hassan Aftab]

OK then wish me a luck..

Best of luck, HOTSHOT.
Joker is right. You can safely take his word, truly. I've been in somewhat similar situation as you and Joker's advice seems to be working for me.
Again, wishing you luck Mate.

 

[Joker]

[h=2]10 Ways to Save 100 Calories[/h]Are you looking for a quick and effective way to shed a couple unwanted pounds? Do you feel that you're optimizing your exercise program but still need a few simple adjustments to your diet? If you are, then look no farther than the type and quantity of food you put into your mouth.

Most foods individuals consume contain calories which are needed to supply the body with energy to maintain all of our systems at rest, work, exercise and even play. Too many food calories = weight gain, while eating a little less results in weight loss. Simply stated, by reducing the number of calories you eat per week by 3500 it will result in approximately a 1 lb weight loss, possibly more depending on your diet and the amount of exercise you're currently involved in. By making daily adjustments in your feedings you can save calories, create that weekly deficit and voila- witness the results.

Eating a little less is actually quite simple if you're willing to make some mindful changes and substitute a few things in your daily diet. Below are 10 suggestions to help you save close to 100 calories or more when you are eating. Use one a day and you'll save 700 calories a week, use 2 a day you'll save 1400 calories per week, 3-4 a day will save you 2100-2800 per week, but choosing 5 or more per day will save you the 3500 calories needed to lose that unwanted weight. Take your pick from the list below and watch how simple and effective saving 100 calories can be.

1. Make it Skinny- substitute your whole milk or 2% milk products for nonfat versions and save 35-65 calories per serving. Morning cereal with a cup of milk and latte made skinny saves you close to 100 calories.

2. Skip the Cheese- the average slice of cheddar cheese contains 112 calories. Keep it off your lunchtime sandwich and save more than 100 calories.

3. Go Vegan- no, not completely just substitute the usual lunchmeat in your sandwich for double the veggies and save 89 calories per 1 oz/slice of luncheon meat. Most sandwich eaters' pack on more than 1 oz so double the calories saved if you consume carcass.

4. Hold the mayo- 1 tablespoon contains close to 100 calories (depending on the brand), so skip it and replace it with close to calorie free mustard.

5. Order it Short or Tall- 8-12 oz portions of your regular Starbucks drinks can contain 100 or less calories then the grande/venti versions. For example ordering a tall mocha vs. your usual venti saves you 140 calories, ordering it skinny saves you an additional 30 calories. Besides how many times has the last 2-4 oz of your coffee drink become cold because you couldn't finish it?

6. Mind your Portions- yes please! Read the labels and note what makes up a serving: 3/4; cup of cereal, 1 slice of bread (usually two on sandwich), 2 cookies etc. When eating out especially, take 1/2; to 3/4; of your meal and place it in a doggie bag. Average restaurant servings make up 3-4 portions. You'll save more than 100 calories by eating the correct portions in most instances.

7. Eat 1/2; of the serving- 2 Tablespoons of peanut butter contains 210 calories, cut it in 1/2; and save 105. Eat 1/2; of your granola bar, 1/2; cup of pasta with dinner and double up on lower calorie, fiber-full foods like apples, carrots, and celery and save 100 plus calories with each meal.

8. Skip the Dressing- the average salad dressing contains close to 100 calories per 1-2 tablespoon serving. By eliminating it and replacing it with balsamic vinegar, or lemon and a little ground pepper you'll save the calories and flavor your foods with next to no additional calories.

9. Open face your sandwich- take away one slice of the bread and save nearly 100 calories. Don't like the mess of it open face? Cut it in 1/2; and save the rest for tomorrow or a later meal.

10. Go Naked- with your meat. Choose skinless versions, or remove the skin prior to cooking. If you must cook using the skin to enhance the flavor, then be sure to remove it before it hits your mouth. Outside of being just plain gross, the skin contains tons of heart clogging saturated fat and unnecessary calories. Save yourself and remove its shirt before eating.

Make a couple of changes in what you put into your mouth and aim to reduce your caloric intake daily by at least 250 calories. Including daily bouts of exercise will speed up the process of weight loss, and keep you from losing too much lean tissue, which can slow down your metabolism and make it very challenging to lose weight. Include as many of 10 ideas into your daily affairs and you not only save 100 calories, but also see those unwanted pounds release themselves from your body.

 

[Hassan Aftab]

check the beginners routine i posted. ull find all the links in the first post. plus i wouldnt advice u to just do lats. do proper exercise. train all your muscle groups.why do u wanna just train your lats ? imagine your body if u only have lats but no shoulders,bi/triceps,chest etc etc

Kindly add some more wings/lats and shoulder exercises to the program.
Your help shall be highly appreciated.