Dutch bags. Any BBing questions you may have Ill answer in this thread ..

[Wulfgar]

shout out to all the dutch bags in da house!

Dutch bags are all welcome here!

 

[Wulfgar]

Those or boatneck tees, y-back tanks, rag tops, bandana dew rag, spandex anything, Underarmour...

I usually wear underarmour under my sweater at the gym. sometimes a tank top. very rarely ill wear spandex.
Mostly I wear a beanie to keep my head warm, a sweater, undershirt and sweatpants with flat soled shoes(not otomix) or boots if it is leg day


Outside the gym I dress pretty sharp though. none of that shit comes with

 

[Wulfgar]

I would like to give it a shot in a Figure comp in November. I can't really afford any kind of supplements other than Whey Protein and acidophilus, so I'm trying to get the other necessary nutrients in my foods. I do HIIT on a forest trail Mon, Wed, and Fri and the other two days (sometimes 3) I use the treadmill. Thanks Wulfgar!

Ok, this will be easy for you.
Basically for your nutrition you need to stick to about 12-14 calories per lb of BW, a relatively high( 1-1.5 G per lb BW) protien intake(no more than 1/2 from skaes) and keep the carbs roughly the same but make sure they come from sources like Quinoa and ezekial. lots of veggies are essential. th rest of your calories need to come from healthy fat sources(fish oils, mac nuts, avocados, etc.)

Your training should stay pretty basic right now with your goal being to add muscle to your weak points.
Your weak bodyparts need to be trained 2x weekly
1 day should be low rep(6-10 reps per WORK set) and moderate set volume(9-12 work sets for large bodyparts, 6-8 for smaller ones), the other day needs to be lighter(10-20 reps), with a lower total set volume(8-10 fr large bodyparts, 4-6 for smaller ones). Rep cadence should be about 1 second up, 2 seconds down and rest periods are no more than 2 minutes on heavy days, no more than 1 min on light days

Your strong points an be trained only 1 time a week utilizing half the exercises being heavy/low rep and the other half being high rep /low set volume. rest periods here are roughly 1.5 min(obviously)


Hope this helps! keep me updated and when you are ready we will take your stats and create for you a dynamite pre-contest program

 

[BlueBird]

Ok, this will be easy for you.
Basically for your nutrition you need to stick to about 12-14 calories per lb of BW, a relatively high( 1-1.5 G per lb BW) protien intake(no more than 1/2 from skaes) and keep the carbs roughly the same but make sure they come from sources like Quinoa and ezekial. lots of veggies are essential. th rest of your calories need to come from healthy fat sources(fish oils, mac nuts, avocados, etc.)

Your training should stay pretty basic right now with your goal being to add muscle to your weak points.
Your weak bodyparts need to be trained 2x weekly
1 day should be low rep(6-10 reps per WORK set) and moderate set volume(9-12 work sets for large bodyparts, 6-8 for smaller ones), the other day needs to be lighter(10-20 reps), with a lower total set volume(8-10 fr large bodyparts, 4-6 for smaller ones). Rep cadence should be about 1 second up, 2 seconds down and rest periods are no more than 2 minutes on heavy days, no more than 1 min on light days

Your strong points an be trained only 1 time a week utilizing half the exercises being heavy/low rep and the other half being high rep /low set volume. rest periods here are roughly 1.5 min(obviously)


Hope this helps! keep me updated and when you are ready we will take your stats and create for you a dynamite pre-contest program

Wow, that was fast! Thank you very much, Wulfgar. I'll start to research specific exercises for each body part and schedule as you've suggested.

I'll get it all complied and post in my thread.

Thanks again for your help!

 

[Wulfgar]

Wow, that was fast! Thank you very much, Wulfgar. I'll start to research specific exercises for each body part and schedule as you've suggested.

I'll get it all complied and post in my thread.

Thanks again for your help!

awesome! You will do great!
as a tip pick exercises for each muscle group that tend to hit the muscle a bit differently

for example if hamstrings and glutes are weak points you would want a program like

Heavy day:
Prone leg curls 2 warm up sets, 3 working sets 8-10 reps
Stiff leg deadlifts 2 warm up sets , 2 working sets 10 reps
WIDE stance heels up high leg presses 1 warm up set 2 working sets 10 reps

Light day
Standing 1-leg leg curls 2 warm up sets 3 working sets 12-15 reps
Seated leg curls 3 working sets 15 reps


get the idea? so variety is going to be your friend during this time

 

[BlueBird]

get the idea? so variety is going to be your friend during this time

Absolutely!

 

[Mr. dB]

even compression shorts under real shorts?

Only counts if it can be seen.

 

[Wulfgar]

wtf? re-sticky please

 

[ceo]

good deal
remember echinacea has shown to help bolster the immune system as well.

Olive Leaf Extract too.

Oil of Oregano for when you get a cold.

 

[puddlemonkey]

wtf? re-sticky please

pwned