rays no bread weightloss thread

[Broken5hift]

good luck ray, im on the fitness boat as well....... i think. well when im not eating junk

what say me and you in speedos this summer?

[Broken5hift]

btw mikeR is crazy knowledgeable on diets and so forth. he has completed the navy seal training a few times, the fit for life routine a few times and is like a walking bodybuilding.com encyclopedia. he helped me out BIG TIME when i was looking for routines and diets and so forth.

[gpzjack]

If i lose 30 how much hp does that equal when im driving.

Seriously...i have a hard time losing weight...im a big boy at 6'1 . Im not like fat albert fat or anything but i gotta drop some lbs.

[Broken5hift]

if you put a jenny craig sticker on your car its like 5whp

[RayArroyo]

Originally Posted by Broken5hift

good luck ray, im on the fitness boat as well....... i think. well when im not eating junk

what say me and you in speedos this summer?

thats a deal speedos ftw and we can clip our smelly toe nails together

[RayArroyo]

Originally Posted by Broken5hift

btw mikeR is crazy knowledgeable on diets and so forth. he has completed the navy seal training a few times, the fit for life routine a few times and is like a walking bodybuilding.com encyclopedia. he helped me out BIG TIME when i was looking for routines and diets and so forth.

ill give mikey a call this week

[ITSTOCK]

So what's your gym plan?

[RayArroyo]

my buddy matt has a complete gym in his basement start tonight

[Uberu]

ITSTOCK, i have heard from numerous places that ephedrine is super bad for you, its the **** they make speed out of. Ray, my friends day was head trainer for the jets a few years back and here's what he reccommends:

You can have just about as many carbs as you want but get them naturally (fruits and ****), you can have fat but stay as far away as possible from saturated fat, no fried foods, stay away from grease (pizza). Drink plenty of water.

This is what i do in the gym:

Upper Body Day-

Bench Press- 4 to 5 sets including warm up 8-10 reps
Incline Press- 3 sets 8-10 reps
High Pulls- 3 sets 6-8 reps
Seated Shoulder Press- 3 sets 8-10 reps
DB Lateral raises- 3 sets 10-12 reps
Shrugs- 3 sets 10-12 reps
Tricep nosebreakers- 3 sets 10 reps
Tricep pushdowns- 3 sets 8-10 reps
Abs- As many as you can do in one to two min.

Lower Body Day-

Squats- 4 sets including warm up 8-10 reps
Lunges- 3 sets 8-10 reps
Standing Calf raises- 3 sets 10-12 reps
Lateral Pushdowns- 4 sets 10 reps
Reverse grip lateral pushdowns- 3 sets 8-10 reps
EZ bar Bicep Curls- 3 sets 8-10 reps
Hammer Curls- 3 sets 8-10 reps
Reverse Curls-3 sets 8-10 reps
Wirst curls- 3 sets 10 -15 reps
Push Ups- As many as you can do in one min.

[den9]

how do i gain weight without getting fat, i gained like 10 pounds finally after 4 years of maintaining 123 pounds, last week i lost 5 pounds cuz i didnt eat for a week, now i cant get it back up.

my stomache is chubby but my whole body is skinny

[RayArroyo]

Originally Posted by SGMsubI

ITSTOCK, i have heard from numerous places that ephedrine is super bad for you, its the **** they make speed out of. Ray, my friends day was head trainer for the jets a few years back and here's what he reccommends:

You can have just about as many carbs as you want but get them naturally (fruits and ****), you can have fat but stay as far away as possible from saturated fat, no fried foods, stay away from grease (pizza). Drink plenty of water.

This is what i do in the gym:

Upper Body Day-

Bench Press- 4 to 5 sets including warm up 8-10 reps
Incline Press- 3 sets 8-10 reps
High Pulls- 3 sets 6-8 reps
Seated Shoulder Press- 3 sets 8-10 reps
DB Lateral raises- 3 sets 10-12 reps
Shrugs- 3 sets 10-12 reps
Tricep nosebreakers- 3 sets 10 reps
Tricep pushdowns- 3 sets 8-10 reps
Abs- As many as you can do in one to two min.

Lower Body Day-

Squats- 4 sets including warm up 8-10 reps
Lunges- 3 sets 8-10 reps
Standing Calf raises- 3 sets 10-12 reps
Lateral Pushdowns- 4 sets 10 reps
Reverse grip lateral pushdowns- 3 sets 8-10 reps
EZ bar Bicep Curls- 3 sets 8-10 reps
Hammer Curls- 3 sets 8-10 reps
Reverse Curls-3 sets 8-10 reps
Wirst curls- 3 sets 10 -15 reps
Push Ups- As many as you can do in one min.

awsome!!!!!!!!1

[wrx_snobordr]

Power, Rep/Range, Shock

great program. You will build muscle, strength and definition all at once.

Back
POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8


Biceps/Triceps
POWER: week 1

- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10


Chest
POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional


Deltoids
POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional


Legs
POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

REP RANGE: week 2

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

[HatchSurfer3]

Well what are u trying to do muscle wise? Just tone up or are you looking to gain more muscle as you're losing weight? As simple as it sounds just watch you're calorie intake. The easiest equation for losing weight is burn more calories then u take in. See if you can get you're resting metabolic rate taken somewhere. With that you will be able to build yourself a much better diet. At the moment I am actually trying to gain weight. I went from 185 to 195 in the past week or 2 while maintaining pretty much the same body fat %.

I'm actually on getting on a strict diet and work out plan. I have a jiu-jitsu tournament in april, then a sprint triathalon in july, then another tournament in august.

[ITSTOCK]

Orange juice gives you cancer. There is literally no proof that Ephedrine is bad for you, and I'll agree if you find it (the FDA can't even directly link it, only to circumstances). The Asians have been using it in everything for thousands of years though, and their population seems to be doing pretty well.

Too much of ANYTHING is bad for you, so don't bring that argument to the table. With that said, it's not for everyone. Used responsibly, it's an awesome and effective way to control and/or lose weight.

I also want to add that you should check with a doctor before taking it, in case of any serious heart problems (in which case you are just as likely to die from drinking lots of coffee or over-exercising).

Originally Posted by SGMsubI

ITSTOCK, i have heard from numerous places that ephedrine is super bad for you, its the **** they make speed out of. Ray, my friends day was head trainer for the jets a few years back and here's what he reccommends:

You can have just about as many carbs as you want but get them naturally (fruits and ****), you can have fat but stay as far away as possible from saturated fat, no fried foods, stay away from grease (pizza). Drink plenty of water.

This is what i do in the gym:

Upper Body Day-

Bench Press- 4 to 5 sets including warm up 8-10 reps
Incline Press- 3 sets 8-10 reps
High Pulls- 3 sets 6-8 reps
Seated Shoulder Press- 3 sets 8-10 reps
DB Lateral raises- 3 sets 10-12 reps
Shrugs- 3 sets 10-12 reps
Tricep nosebreakers- 3 sets 10 reps
Tricep pushdowns- 3 sets 8-10 reps
Abs- As many as you can do in one to two min.

Lower Body Day-

Squats- 4 sets including warm up 8-10 reps
Lunges- 3 sets 8-10 reps
Standing Calf raises- 3 sets 10-12 reps
Lateral Pushdowns- 4 sets 10 reps
Reverse grip lateral pushdowns- 3 sets 8-10 reps
EZ bar Bicep Curls- 3 sets 8-10 reps
Hammer Curls- 3 sets 8-10 reps
Reverse Curls-3 sets 8-10 reps
Wirst curls- 3 sets 10 -15 reps
Push Ups- As many as you can do in one min.

[Broken5hift]

starbucks is worse for you than Ephedrine

[Uberu]

ITSTOCK, i agree with you completely, i was just saying that is bad overused like you said, or with a bad heart.

Creatine can help you work out more often and helps you work harder and is safe

[EvlEgl]

Yeah I'd like to gain weight but not get fat...just fill out some more.

I'm 6'5 170...I hate being so thin

[den9]

how did u feel more energized when not eating carbs

[Broken5hift]

mental.

[futuredsmowner]

you need carbs man, its where you get your energy from. I went from 230 to 185 in 6 months last year. Just reduce your caloric intake, dont eat after dinner or inbetween meals and keep sugars to a minimum.