*.* NEW- 2014 General Fitness Thread *.*

[penguinz]

I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[GloryDayz]

Originally Posted by Silock

Been in a hotel since Wednesday. Hard to keep on the diet on the road, as well as the workouts. Making it work, though. No excuses. Excuses are for pussies.

Rip rep applied...

[penguinz]

Originally Posted by BigMeatballBillay

I've met him he was nice. The gym itself kinda has an older gym feel but it compliments my other gym well.

It does have an older feel but Phil upgrades equipment all the time which is more than you can say for some of the bigger places.

[Silock]

Originally Posted by Aspengc8

Silock can you write me up a routine where everything is a antagonisitic pairing? I want to be able to do as much work as possible in 60 minutes. I can train 7 days a week. Goal is hypertrophy only. I had a routine I was doing a few years ago with good results, but cant find my notebook. IIRC I was hitting everything every 48hrs, 6 days a week like a push/pull but was antagonistic pairing so the workouts were tough and quick. Was seeing good results too.

So, here's what I'm thinking:

Each session would start off with a strength/hypertrophy hybrid. The idea would be high weights with really short intervals to keep a strength base up, but also to pre-exhaust muscle groups for the next few exercises. (10 min)

Then, you would do the bulk of the hypertrophy with the next sets. 3 pairings, alternating muscle groups, 30 seconds of rest in between sets. (30-40 min)

Would end with some complexes to finish off the muscle exhaustion.

So, it would basically be:

Chest dominant - M
Hamstring dominant - T
Shoulder dominant - W
Quad dominant - Th
Back dominant - F
Total body - S
Off - Su (or, just go back to chest and do a 6-day cycle instead of 7)

[penguinz]

Silock, What is an average meal plan for you when cutting?

[Hog's Gone Fishin]

I think Silock secretly does jumping jacks and is bullshitting all of you. It's the only way you can get as ripped as he is. THE ONLY WAY !

[lewdog]

While we're getting all gay and vain in here, I'll add to it.

I realize without a six pack I may be considered unfit by many here on CP. I am short, 5'7" and currently at 178lbs. I haven't worn a size small shirt since being a sophomore in high school, even while always being short. I wear a Large or quite often now an XL t-shirt to fit my shoulders, otherwise it's skin tight up top and I don't want to always look like a douche. I realize my shirt size makes me obese, but I'm cool with it.

Also note how you can create better looking lines with lighting from directly over-head vs ambient light in these shots.

http://imgur.com/I8sjLxC

http://imgur.com/7ghaaUs

http://imgur.com/8SujaC8


/No Homo

[Titty Meat]

Originally Posted by lewdog

While we're getting all gay and vain in here, I'll add to it.

I realize without a six pack I may be considered unfit by many here on CP. I am short, 5'7" and currently at 178lbs. I haven't worn a size small shirt since being a sophomore in high school, even while always being short. I wear a Large or quite often now an XL t-shirt to fit my shoulders, otherwise it's skin tight up top and I don't want to always look like a douche. I realize my shirt size makes me obese, but I'm cool with it.

Also note how you can create better looking lines with lighting from directly over-head vs ambient light in these shots.

http://imgur.com/I8sjLxC

http://imgur.com/7ghaaUs

http://imgur.com/8SujaC8


/No Homo

want

[Silock]

Originally Posted by penguinz

Silock, What is an average meal plan for you when cutting?

Mostly chicken breast and shakes. Low fat, low carb, high protein.

I'll usually slow cooker some chicken (2 lbs or so) and toss in some veggies at the end. If it's taco seasoning chicken, I'll add fajita veggies. Fat free sour cream, fat free cheeses and plenty of salsa make a pretty good topping for lettuce in a taco salad. Sometimes I'll do BBQ seasoned chicken breast and run up against my carb limits with the BBQ sauce. Mostly, I just grill it up and eat it with salt and pepper right off the cast iron skillet. Sometimes I'll do a stir-fry, meats rotate between shrimp, chicken and langostino lobster. If I'm feeling REALLY fancy, I'll grill up some lobster tail. Just because you're cutting doesn't mean you can't enjoy the finer things!

Basically 20-25g fat/day, 50g or less of carbs, and then 2-2.5g per pound of lean mass in protein. Works out to about 1400-1500 cals per day.

Lots of coffee, easy on the Splenda but I do allow myself one creamer serving per pot for flavor, which is usually just 1 g of fat and carbs. Not too bad.

[Marcellus]

Originally Posted by lewdog

While we're getting all gay and vain in here, I'll add to it.

I realize without a six pack I may be considered unfit by many here on CP. I am short, 5'7" and currently at 178lbs. I haven't worn a size small shirt since being a sophomore in high school, even while always being short. I wear a Large or quite often now an XL t-shirt to fit my shoulders, otherwise it's skin tight up top and I don't want to always look like a douche. I realize my shirt size makes me obese, but I'm cool with it.

Also note how you can create better looking lines with lighting from directly over-head vs ambient light in these shots.

http://imgur.com/I8sjLxC

http://imgur.com/7ghaaUs

http://imgur.com/8SujaC8


/No Homo

You are pretty well built (no homo). Being shorter and stockier is good genetics for building mass.

I'm 5'11 bout 190lbs with longish arms etc..so unless I want to get to 210lbs Im not going to be huge but I am built pretty solid.

When I was 24 or 25 I was about 198lbs with 32" waist but as i have gotten older I realize that type of shit aint going to happen again.

33" waist at 190 and still better shape than almost any 46 year old I know so **** it.

A little side bragging I guess, I was at a a Rock festival in May and was in this VIP beer tent talking to these young guys in one of the bands and one of them who you could tell worked out a bit was telling me he hoped to look lik eme one day.

Im 46 he was about 23 so I was pretty happy with that.

[Marcellus]

Originally Posted by Silock

Mostly chicken breast and shakes. Low fat, low carb, high protein.

I'll usually slow cooker some chicken (2 lbs or so) and toss in some veggies at the end. If it's taco seasoning chicken, I'll add fajita veggies. Fat free sour cream, fat free cheeses and plenty of salsa make a pretty good topping for lettuce in a taco salad. Sometimes I'll do BBQ seasoned chicken breast and run up against my carb limits with the BBQ sauce. Mostly, I just grill it up and eat it with salt and pepper right off the cast iron skillet. Sometimes I'll do a stir-fry, meats rotate between shrimp, chicken and langostino lobster. If I'm feeling REALLY fancy, I'll grill up some lobster tail. Just because you're cutting doesn't mean you can't enjoy the finer things!

Basically 20-25g fat/day, 50g or less of carbs, and then 2-2.5g per pound of lean mass in protein. Works out to about 1400-1500 cals per day.

Lots of coffee, easy on the Splenda but I do allow myself one creamer serving per pot for flavor, which is usually just 1 g of fat and carbs. Not too bad.

That has got to get old as **** after a about a week. Kudos.

[Silock]

Originally Posted by Marcellus

That has got to get old as **** after a about a week. Kudos.

It gets super old super quick.

[ThaVirus]

Originally Posted by lewdog

While we're getting all gay and vain in here, I'll add to it.

I realize without a six pack I may be considered unfit by many here on CP. I am short, 5'7" and currently at 178lbs. I haven't worn a size small shirt since being a sophomore in high school, even while always being short. I wear a Large or quite often now an XL t-shirt to fit my shoulders, otherwise it's skin tight up top and I don't want to always look like a douche. I realize my shirt size makes me obese, but I'm cool with it.

Also note how you can create better looking lines with lighting from directly over-head vs ambient light in these shots.

http://imgur.com/I8sjLxC

http://imgur.com/7ghaaUs

http://imgur.com/8SujaC8


/No Homo

You're a sexy bitch

[ThaVirus]

Originally Posted by Marcellus

You are pretty well built (no homo). Being shorter and stockier is good genetics for building mass.

I'm 5'11 bout 190lbs with longish arms etc..so unless I want to get to 210lbs Im not going to be huge but I am built pretty solid.

When I was 24 or 25 I was about 198lbs with 32" waist but as i have gotten older I realize that type of shit aint going to happen again.

33" waist at 190 and still better shape than almost any 46 year old I know so **** it.

A little side bragging I guess, I was at a a Rock festival in May and was in this VIP beer tent talking to these young guys in one of the bands and one of them who you could tell worked out a bit was telling me he hoped to look lik eme one day.

Im 46 he was about 23 so I was pretty happy with that.

I bet that's a great feeling.

Personally, I can't wait to unlock my old man strength. At what age does that hit you anyway? Around 37 or so?

[ThaVirus]

It also seems like older dudes always have chiseled calves.

I have bitch calves.

[Hog's Gone Fishin]

After viewing the images of lew I must say I never thought of him as a square.