Reaching your fitness goals. Getting started and your check list for success

[needtogetaas]

A list of all you will need to get going.


1. Determination and discipline.
There is 24 hours in a day,7 days in a week,365 days in a year. Every day every moment in your life is what you make it. Your accomplishments of tomorrow Are a direct reflection of what you do today.

Do you you stop going to the gym for weeks or months on end. Do you role over and go back to sleep rather then go for your morning run. Do you eat the pizza on monday,wensday and friday when it was went to be your cheat meal on saterday night. Do you log into ef and talk with others and get help and encouragement, or do you go out with your drinking buddies and blow it all off?

In the little moments you are faced with everyday do you have the Determination and discipline. Are blasting every rep out with balls-to-the-wall intensity. Are you squatting balls to the floor. Are you making the best choices for yourself or are you falling short.

Determination and discipline. If you don't have it. Get some. Find it here on ef,get some from your friends,find it in your mind and when you get it hold onto it for dear life. With out it you will go nowhere!!!!!!


2.A goal

Not just "meh it be nice to look a little better" no. Think about it for a good long time. What exactly do you want. Visualize exactly what you want to be,what you will look and feel like when your goal has been reached.
It should make strong emotions rise within in you. It should be exactly what you want.

Good. Now think about reaching this goal every night and every free moment you have. Visualize reaching this goal everyday till the day comes. Keep it fresh in your mind and use it to give you 1. Determination and discipline.


3. A battle plan.
Now that you have a goal,Determination and discipline you will need a plan. A well thought out written plan.
Of course in order to make this plan you will need to learn a few things. Diet,training,sups and other things.
So read read and read some more. No one is going to form a plan for you. Find out what is best for you and your goal. Write it down and stick to it no matter what.

If your plan does not show results. Be honest with yourself. Did you stick to the plan or did you loose Determination and discipline. did you loose site of your goal. If you find its not working then change the plan.

Many people try something for a wile and then find it dos not work or it stops working. This is when they give up and walk away. It may take you years before you get it right. Before you find what works for you. Keep at it.

 

[needtogetaas]

re: Reaching your goals. Getting started and your check list for success

Any one care to add?

 

[kidd73]

re: Reaching your goals. Getting started and your check list for success

Any one care to add?

Yes. First off, that's well said & a motivating read. You couldn't be more right. The biggest issue is that most (I hope) people here on EF SHOULD already be practicing this lifestyle & determination. If not, wake up and pay attention to some damn good people in the EF Community. The good news is most people are here to help.

If you have a friend who is a bit overweight,out of shape, or just wishes he or she was in better shape, why not tell them about Elite? There is help here for nutrition, training routines, proper supplementaion and much more. Hell we have chat boards, gambling, and dating forums! There's no need to leave your house when you're an EF member!

Sorry I left the topic. All I'm saying is this place is where you need to be if you're serious about fitness & a healthy lifestyle. Goals are the single most important part of any fitness (imho) routine. Why go through the sacrifice & pain if you don't have a goal set out for what you want that pain to make you look like? In this forum I have read some excellent posts. Need a nutrition plan, need a log book, need to set goals? It's here. If you still can't figure it out, maybe you just need Needto. Maybe you need Omega. You're in luck, they are always available.

 

[Big_BK]

re: Reaching your goals. Getting started and your check list for success

I have found that training logs are SUCH a help. Everyone i know thats successful keeps a training log. You can keep track of your progress, look back and see how much and the most important thing is learning what works for your body because i believe that is the ultimate goal in training to become a superior athlete. Knowing through years of training what works and how to become a beast.

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

I have found that training logs are SUCH a help. Everyone i know thats successful keeps a training log. You can keep track of your progress, look back and see how much and the most important thing is learning what works for your body because i believe that is the ultimate goal in training to become a superior athlete. Knowing through years of training what works and how to become a beast.

Yes people can post logs here on ef and get feed back and motivation as well as knowledge.

Site like fitday.com and others help with diet.

 

[SouthernLord]

Re: Reaching your goals. Getting started and your check list to for success

I have found that training logs are SUCH a help. Everyone i know thats successful keeps a training log. You can keep track of your progress, look back and see how much and the most important thing is learning what works for your body because i believe that is the ultimate goal in training to become a superior athlete. Knowing through years of training what works and how to become a beast.

Yes Bro!!!!

Diet logs too. If you are serious about this then these two things will go a long way towards helping you reach your goals.

How can you measure progression when you just "wing it" from workout to workout, while never taking the time to write down your results. "Did I bench 275 for 3 sets of 5 last week, or was that the week before?" How many times do you ask yourself this? Without knowing these things how will you grow and continue to get stronger.

Noting every macro that enters your mouth sounds a bit tedious, but at times this can mean the difference in losing fat while maintaining lbm or turning yourself into a catabolic monster. Websites like Fitday.com make this very easy to do.

An important thing to remember, especially to the n00bs who want it all now....This is a marathon not a sprint. This is a life long sport and should be treated accordingly. I personally plan my training well in advance of just my next workout. Long term progression is key.

 

[Big_BK]

Re: Reaching your goals. Getting started and your check list for success

Progress pics with the log are also great. When i first started out i was 140lbs and 6ft tall, a twig. But each month when i kept seeing more meat on my frame it would pump me up and kept me going and wanting to get bigger. You soon learn you can never get big enough, ahahaha.

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

Progress pics with the log are also great. When i first started out i was 140lbs and 6ft tall, a twig. But each month when i kept seeing more meat on my frame it would pump me up and kept me going and wanting to get bigger. You soon learn you can never get big enough, ahahaha.

Great add bro. you are a beast now.

 

[iggy]

Re: Reaching your goals. Getting started and your check list for success

great read needto. i remember my first log on EF back in early 06 helped me make the biggest gains of my life so far. Your so dead on. goals are crucial to success.

 

[Chrisco915]

Re: Reaching your goals. Getting started and your check list for success

Yes people can post logs here on ef and get feed back and motivation as well as knowledge.

Site like fitday.com and others help with diet.

I have said it before and I'll say it again....YES! Fitday is invaluable. It has everything a person could need for daily nutrition breakdowns and tweeking your diet.

Plus...a ton of people "can't be bothered with loggin at the gym". I hear this all the time. Then do it after...while eating a post meal or drinking your shake. I have started logging here because I have a tendency to leave my log book behind. I hit the gym lunch...come back to work and log....then got after work and get some and post here again or log in a book and enter it here within 24 hours.

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

A few things to add.

First of all, goals have to be realistic and achievable. Me saying I want to be the next Mr. O is NOT a goal, it is a dream...dreams don't get you much but a good night's sleep...you need realistic and achievable goals or you will be setting yourself up for disappointment. Make your goals hard enough so you have to work your ass off and give 110% to get there, but make them within reach if you do that, or else you will get de-motivated when you don't get there...

Bodybuilding is one of those sports were sky is NOT the limit. There are so many factors that come into play like genetics and lifestyle. If you want to be the next Mr. O, you gotta live live the current Mr. O and train like him and eat like him, etc...

Jay Cutler used to spend 2000$ a week on food. That does not include supplements and steroids. Just food.

Jay Cutler also starts his day at 5 am. In order to start eating so he can get enough meals. He also proably sleeps fucking early too to get enough rest.

You need to understand your limits and not flirt with the very thin line between realism and fantasy.

Other than that, work hard, play harder...

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

Some really good HONEST stuff here.

I can't remember how many years have passed where I've said "this is the year I break 290 on the scale" and never did it.

I'm sick and last year I was below 240, not by choice. Last Friday morning I got on the scale at 291. Most ever. I started holding myself accountable every single moment. I have a scale at home and one at my gym where I weigh myself at least once a day...as a reminder to eat and drink as much as possible. I go to bed early and wake up early too, but that is mostly because my kid wears me out!

 

[OneBreath]

Re: Reaching your goals. Getting started and your check list for success

A few things to add.

First of all, goals have to be realistic and achievable. Me saying I want to be the next Mr. O is NOT a goal, it is a dream...dreams don't get you much but a good night's sleep...you need realistic and achievable goals or you will be setting yourself up for disappointment. Make your goals hard enough so you have to work your ass off and give 110% to get there, but make them within reach if you do that, or else you will get de-motivated when you don't get there...

Bodybuilding is one of those sports were sky is NOT the limit. There are so many factors that come into play like genetics and lifestyle. If you want to be the next Mr. O, you gotta live live the current Mr. O and train like him and eat like him, etc...

Jay Cutler used to spend 2000$ a week on food. That does not include supplements and steroids. Just food.

Jay Cutler also starts his day at 5 am. In order to start eating so he can get enough meals. He also proably sleeps fucking early too to get enough rest.

You need to understand your limits and not flirt with the very thin line between realism and fantasy.

Other than that, work hard, play harder...

Good point. Don't set yourself up for failure by setting goals too high, especially in the short term. For instance, if my bench is currently 250 and i make a goal to bench 400 by christmas, that's not going to happen.

Think lifestyle and long term. Think about having a great body and good health in 10 years and beyond. Its like LayingBack said one time, this is a marathon and not a sprint.

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

Some really good HONEST stuff here.

I can't remember how many years have passed where I've said "this is the year I break 290 on the scale" and never did it.

I'm sick and last year I was below 240, not by choice. Last Friday morning I got on the scale at 291. Most ever. I started holding myself accountable every single moment. I have a scale at home and one at my gym where I weigh myself at least once a day...as a reminder to eat and drink as much as possible. I go to bed early and wake up early too, but that is mostly because my kid wears me out!

I hear ya on the kids bro.

 

[housemusik83]

Re: Reaching your goals. Getting started and your check list for success

awesome thread here!!! (should make it a sticky)

 

[SaiBoT]

Re: Reaching your goals. Getting started and your check list for success

I only have to add my signature below, that's it!

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

keep it coming guys

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

All good stuff here. The logbooks are sooo critical. I take mine to the gym and log at the gym. My logbook lives in my gym bag. Yeah, I'm one of those guys that carries around the big ass gym bag with a bunch of shit in it. Wraps, straps, water, shakes, towel, logbook, dip belt, etc.

I also know what my body requires nutritionally in order to have a successful day in the gym. This is good because I know what I need to do before I get there too. For instance, if I haven't consumed at least 200-250 grams of protein so far that day before I hit the gym (and some carbs shortly before going in), I might as well stay home and eat. I usually go in between 1-3pm. Workout days are bare minimum 500 grams protein...700 is ideal.

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

All good stuff here. The logbooks are sooo critical. I take mine to the gym and log at the gym. My logbook lives in my gym bag. Yeah, I'm one of those guys that carries around the big ass gym bag with a bunch of shit in it. Wraps, straps, water, shakes, towel, logbook, dip belt, etc.

I also know what my body requires nutritionally in order to have a successful day in the gym. This is good because I know what I need to do before I get there too. For instance, if I haven't consumed at least 200-250 grams of protein so far that day before I hit the gym (and some carbs shortly before going in), I might as well stay home and eat. I usually go in between 1-3pm. Workout days are bare minimum 500 grams protein...700 is ideal.

Not to hijack anything and feel free to PM me, but I could use some help on ideas to get my protein up higher.

Can you give me an idea of your bodyweight and how you get the 5-700g a day in?

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

Good point. Don't set yourself up for failure by setting goals too high, especially in the short term. For instance, if my bench is currently 250 and i make a goal to bench 400 by christmas, that's not going to happen.

Think lifestyle and long term. Think about having a great body and good health in 10 years and beyond. Its like LayingBack said one time, this is a marathon and not a sprint.

Yes!

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

But still, the fastest runner in the marathon race still wins.

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

But still, the fastest runner in the marathon race still wins.

the most patient marathon runner...

 

[OneBreath]

Re: Reaching your goals. Getting started and your check list for success

But still, the fastest runner in the marathon race still wins.

WAYYY off course here but ....

If fitness becomes part of your being, if you engage in it as an art and perform it just for the sake of what it is, you have already won.

If i separate it from my self, and put it off somewhere into the future with that "Someday i will look like ...." mentality, then it is not as enjoyable and gratifying in the present. When i stay in the present, and enjoy it now for what it is now, then the side effect is that i'm also executing it perfectly.

So staying in the present actually creates better long term results. But that is only a pleasant side effect. In the meantime i'm enjoying every day.

"Someday i will look like ...." is a thirst that can never be fully quenched. It is separate from you, always outside of your grasp and thus the possibility of getting discouraged is greater. Discouragement is our poison. It will kill the best routines, diets, and bodies.

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

WAYYY off course here but ....

If fitness becomes part of your being, if you engage in it as an art and perform it just for the sake of what it is, you have already won.

That crossed my mind a lot when I was sick, could barely walk, and still never missed a gym session as I watched all my lifts go way down...but it never crossed my mind when I put my hand around the bar.

Everyone is motivated differently though.

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

WAYYY off course here but ....

If fitness becomes part of your being, if you engage in it as an art and perform it just for the sake of what it is, you have already won.

If i separate it from my self, and put it off somewhere into the future with that "Someday i will look like ...." mentality, then it is not as enjoyable and gratifying in the present. When i stay in the present, and enjoy it now for what it is now, then the side effect is that i'm also executing it perfectly.

So staying in the present actually creates better long term results. But that is only a pleasant side effect. In the meantime i'm enjoying every day.

"Someday i will look like ...." is a thirst that can never be fully quenched. It is separate from you, always outside of your grasp and thus the possibility of getting discouraged is greater. Discouragement is our poison. It will kill the best routines, diets, and bodies.

Well of course enjoying it, Getting into it, making it a life stile is the great. Yes we should all do this. But we should all aspire to be something more.


There is no middle. You are ether moving forward or falling behind.

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

Not to hijack anything and feel free to PM me, but I could use some help on ideas to get my protein up higher.

Can you give me an idea of your bodyweight and how you get the 5-700g a day in?

I'm about 230 right now, and I go for a minimum of 2 grams of protein per lb. of bodyweight per day. On a good day I get up to 3 grams/lb.! Honestly, I start early and consume anywhere from 50-90 grams of protein every 1.5 to 2 hours. 40-50% of that will come from shakes that have about 80-90 grams protein per serving. I don't count protein in nuts, rice, bread, etc. either. I count meat and shakes only. I use high quality whey isolate cold filtered with added digestive enzymes. I will add fats or carbs depending on time of day and my needs.

The actual breakdown of my diet isn't that consistent (I don't eat the same damn thing every day). But I always have eggs for breakfast, either 3 whole + 1 white scrambled, or I get a breakfast burrito (egg and potato or steak and egg). That's about as consistent as I get day to day. I have a shake about an hour after breakfast.

Throughout the day it is usually leftovers or something I've prepared the night before. I eat a variety of red meat, chicken, and fish. But I don't like to have the same chicken and brown rice for example, every day three times a day! Fuck that! Of course there's the during w/o and post w/o shakes. I'm almost never hungry unless my day has gotten so busy that I've missed a meal.

Since I've really focused on getting enough protein and making sure to get a lot of good fats, I have gained good quality mass. That's been the biggest help, actually counting grams of protein and keeping track as the day goes. I am always looking at teh clock thinking about the last time I ate protein and how much protein I've consumed so far and how much more I need in the next X hours. It's actually not as obsessive as it sounds though, lol! It becomes a subconscious habit.

I make sure to eat protein first, then carbs and veggies. A few reasons why. First, I make sure I am getting enough protein. I don't want to fill up on carbs! Second, eating this way allows for better protein digestion and greater protein/amino absorption. Protein is digested in the stomach, carbs are digested 30% in the mouth by amylase (salivary enzyme), then go to the stomach and sit there in the stomach and take up space and slow down digestion till they (carbs) move to the small intetines where their digestion continues.

Protein digestion also burns more calories and speeds up metabolic rate more than carbs and fat. You'll burn about 25 cals. digesting 100 cals. of protein. You'll only burn about 4 cals. digesting 100 cals. of carbs or fat. So digestion and absorption of protein has a slight thermogenic and anabolic effect. When you're digesting protein, your metabolic rate is elevated higer and remains elevated longer than when digesting carbs/fats. In regards to metabolic rate, a high protein meal will give you up to 70% elevation (over basal), lasting up to 10-12 hours, vs. 4-30%, lasting only 2-5 hours with high carbs meal. Eat tons of protein and stay lean!

As far as carbs go, I get enough. I gauge carbs based on my energy needs for the day or that part of the day (eg. before and after workouts). I can tell when I need carbs by the way my body is "acting".

I try to get the most out of my proteins too! I take bromelain just before most heavier meals to help digest protein (especially important with red meat). I also take a great 12 strain, 12 billion active cell probiotic, and eat plenty of veggies, fruits, nuts, whole wheat pastas, and take a fiber supplement (psyllium husk) to maintain intestinal health (VERY important especially on high protein diets). And drink at least a gallon and a half to two gallons of water a day (also very important on high protein/high fat diets.

I've told you a lot of why and a little bit of how. I could write a lot more but this is already long enough that most people won't read it. Like, avoid eating carbs/fats together. Carbs = insulin spike which means fats are shuttled away and BAM, you've got exces adipose tissue. Also, types of proteins and their efficiency of absorption. Complete vs. incomplete proteins. If you want to be very meticulous, don't mix meat types in the same meal (red meat and fish - yeah no surf and turf!). Avoid processed foods. Blah, blah, blah...

I know your goals are different than a lot of others here, and you don't really care about a few extra pounds of fat (the more the better to a point, huh?). Of course intestinal health should be a concern for everyone, and anything we can change to improve that (especially those of us eating a shit ton of food), we should do. Hope I didn't go off on too many tangents/ramblings. If you want any more specific info or have any other questions, feel free to PM me. I will do my best to help.

 

[SaiBoT]

Re: Reaching your goals. Getting started and your check list for success

I'm about 230 right now, and I go for a minimum of 2 grams of protein per lb. of bodyweight per day. On a good day I get up to 3 grams/lb.! Honestly, I start early and consume anywhere from 50-90 grams of protein every 1.5 to 2 hours. 40-50% of that will come from shakes that have about 80-90 grams protein per serving. I don't count protein in nuts, rice, bread, etc. either. I count meat and shakes only. I use high quality whey isolate cold filtered with added digestive enzymes. I will add fats or carbs depending on time of day and my needs.

The actual breakdown of my diet isn't that consistent (I don't eat the same damn thing every day). But I always have eggs for breakfast, either 3 whole + 1 white scrambled, or I get a breakfast burrito (egg and potato or steak and egg). That's about as consistent as I get day to day. I have a shake about an hour after breakfast.

Throughout the day it is usually leftovers or something I've prepared the night before. I eat a variety of red meat, chicken, and fish. But I don't like to have the same chicken and brown rice for example, every day three times a day! Fuck that! Of course there's the during w/o and post w/o shakes. I'm almost never hungry unless my day has gotten so busy that I've missed a meal.

Since I've really focused on getting enough protein and making sure to get a lot of good fats, I have gained good quality mass. That's been the biggest help, actually counting grams of protein and keeping track as the day goes. I am always looking at teh clock thinking about the last time I ate protein and how much protein I've consumed so far and how much more I need in the next X hours. It's actually not as obsessive as it sounds though, lol! It becomes a subconscious habit.

I make sure to eat protein first, then carbs and veggies. A few reasons why. First, I make sure I am getting enough protein. I don't want to fill up on carbs! Second, eating this way allows for better protein digestion and greater protein/amino absorption. Protein is digested in the stomach, carbs are digested 30% in the mouth by amylase (salivary enzyme), then go to the stomach and sit there in the stomach and take up space and slow down digestion till they (carbs) move to the small intetines where their digestion continues.

Protein digestion also burns more calories and speeds up metabolic rate more than carbs and fat. You'll burn about 25 cals. digesting 100 cals. of protein. You'll only burn about 4 cals. digesting 100 cals. of carbs or fat. So digestion and absorption of protein has a slight thermogenic and anabolic effect. When you're digesting protein, your metabolic rate is elevated higer and remains elevated longer than when digesting carbs/fats. In regards to metabolic rate, a high protein meal will give you up to 70% elevation (over basal), lasting up to 10-12 hours, vs. 4-30%, lasting only 2-5 hours with high carbs meal. Eat tons of protein and stay lean!

As far as carbs go, I get enough. I gauge carbs based on my energy needs for the day or that part of the day (eg. before and after workouts). I can tell when I need carbs by the way my body is "acting".

I try to get the most out of my proteins too! I take bromelain just before most heavier meals to help digest protein (especially important with red meat). I also take a great 12 strain, 12 billion active cell probiotic, and eat plenty of veggies, fruits, nuts, whole wheat pastas, and take a fiber supplement (psyllium husk) to maintain intestinal health (VERY important especially on high protein diets). And drink at least a gallon and a half to two gallons of water a day (also very important on high protein/high fat diets.

I've told you a lot of why and a little bit of how. I could write a lot more but this is already long enough that most people won't read it. Like, avoid eating carbs/fats together. Carbs = insulin spike which means fats are shuttled away and BAM, you've got exces adipose tissue. Also, types of proteins and their efficiency of absorption. Complete vs. incomplete proteins. If you want to be very meticulous, don't mix meat types in the same meal (red meat and fish - yeah no surf and turf!). Avoid processed foods. Blah, blah, blah...

I know your goals are different than a lot of others here, and you don't really care about a few extra pounds of fat (the more the better to a point, huh?). Of course intestinal health should be a concern for everyone, and anything we can change to improve that (especially those of us eating a shit ton of food), we should do. Hope I didn't go off on too many tangents/ramblings. If you want any more specific info or have any other questions, feel free to PM me. I will do my best to help.

This ladies and gentlemen it's commitment, dedication, discipline and knowledge, we are lucky to have you around CEO! Cheers

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

I'm about 230 right now, and I go for a minimum of 2 grams of protein per lb. of bodyweight per day. On a good day I get up to 3 grams/lb.! Honestly, I start early and consume anywhere from 50-90 grams of protein every 1.5 to 2 hours. 40-50% of that will come from shakes that have about 80-90 grams protein per serving. I don't count protein in nuts, rice, bread, etc. either. I count meat and shakes only. I use high quality whey isolate cold filtered with added digestive enzymes. I will add fats or carbs depending on time of day and my needs.

The actual breakdown of my diet isn't that consistent (I don't eat the same damn thing every day). But I always have eggs for breakfast, either 3 whole + 1 white scrambled, or I get a breakfast burrito (egg and potato or steak and egg). That's about as consistent as I get day to day. I have a shake about an hour after breakfast.

Throughout the day it is usually leftovers or something I've prepared the night before. I eat a variety of red meat, chicken, and fish. But I don't like to have the same chicken and brown rice for example, every day three times a day! Fuck that! Of course there's the during w/o and post w/o shakes. I'm almost never hungry unless my day has gotten so busy that I've missed a meal.

Since I've really focused on getting enough protein and making sure to get a lot of good fats, I have gained good quality mass. That's been the biggest help, actually counting grams of protein and keeping track as the day goes. I am always looking at teh clock thinking about the last time I ate protein and how much protein I've consumed so far and how much more I need in the next X hours. It's actually not as obsessive as it sounds though, lol! It becomes a subconscious habit.

I make sure to eat protein first, then carbs and veggies. A few reasons why. First, I make sure I am getting enough protein. I don't want to fill up on carbs! Second, eating this way allows for better protein digestion and greater protein/amino absorption. Protein is digested in the stomach, carbs are digested 30% in the mouth by amylase (salivary enzyme), then go to the stomach and sit there in the stomach and take up space and slow down digestion till they (carbs) move to the small intetines where their digestion continues.

Protein digestion also burns more calories and speeds up metabolic rate more than carbs and fat. You'll burn about 25 cals. digesting 100 cals. of protein. You'll only burn about 4 cals. digesting 100 cals. of carbs or fat. So digestion and absorption of protein has a slight thermogenic and anabolic effect. When you're digesting protein, your metabolic rate is elevated higer and remains elevated longer than when digesting carbs/fats. In regards to metabolic rate, a high protein meal will give you up to 70% elevation (over basal), lasting up to 10-12 hours, vs. 4-30%, lasting only 2-5 hours with high carbs meal. Eat tons of protein and stay lean!

As far as carbs go, I get enough. I gauge carbs based on my energy needs for the day or that part of the day (eg. before and after workouts). I can tell when I need carbs by the way my body is "acting".

I try to get the most out of my proteins too! I take bromelain just before most heavier meals to help digest protein (especially important with red meat). I also take a great 12 strain, 12 billion active cell probiotic, and eat plenty of veggies, fruits, nuts, whole wheat pastas, and take a fiber supplement (psyllium husk) to maintain intestinal health (VERY important especially on high protein diets). And drink at least a gallon and a half to two gallons of water a day (also very important on high protein/high fat diets.

I've told you a lot of why and a little bit of how. I could write a lot more but this is already long enough that most people won't read it. Like, avoid eating carbs/fats together. Carbs = insulin spike which means fats are shuttled away and BAM, you've got exces adipose tissue. Also, types of proteins and their efficiency of absorption. Complete vs. incomplete proteins. If you want to be very meticulous, don't mix meat types in the same meal (red meat and fish - yeah no surf and turf!). Avoid processed foods. Blah, blah, blah...

I know your goals are different than a lot of others here, and you don't really care about a few extra pounds of fat (the more the better to a point, huh?). Of course intestinal health should be a concern for everyone, and anything we can change to improve that (especially those of us eating a shit ton of food), we should do. Hope I didn't go off on too many tangents/ramblings. If you want any more specific info or have any other questions, feel free to PM me. I will do my best to help.

Now we got a thread going. This is just some of the reasons ceo is a mod now.

 

[OneBreath]

Re: Reaching your goals. Getting started and your check list for success

I'm about 230 right now, and I go for a minimum of 2 grams of protein per lb. of bodyweight per day. On a good day I get up to 3 grams/lb.! Honestly, I start early and consume anywhere from 50-90 grams of protein every 1.5 to 2 hours. 40-50% of that will come from shakes that have about 80-90 grams protein per serving. I don't count protein in nuts, rice, bread, etc. either. I count meat and shakes only. I use high quality whey isolate cold filtered with added digestive enzymes. I will add fats or carbs depending on time of day and my needs.

The actual breakdown of my diet isn't that consistent (I don't eat the same damn thing every day). But I always have eggs for breakfast, either 3 whole + 1 white scrambled, or I get a breakfast burrito (egg and potato or steak and egg). That's about as consistent as I get day to day. I have a shake about an hour after breakfast.

Throughout the day it is usually leftovers or something I've prepared the night before. I eat a variety of red meat, chicken, and fish. But I don't like to have the same chicken and brown rice for example, every day three times a day! Fuck that! Of course there's the during w/o and post w/o shakes. I'm almost never hungry unless my day has gotten so busy that I've missed a meal.

Since I've really focused on getting enough protein and making sure to get a lot of good fats, I have gained good quality mass. That's been the biggest help, actually counting grams of protein and keeping track as the day goes. I am always looking at teh clock thinking about the last time I ate protein and how much protein I've consumed so far and how much more I need in the next X hours. It's actually not as obsessive as it sounds though, lol! It becomes a subconscious habit.

I make sure to eat protein first, then carbs and veggies. A few reasons why. First, I make sure I am getting enough protein. I don't want to fill up on carbs! Second, eating this way allows for better protein digestion and greater protein/amino absorption. Protein is digested in the stomach, carbs are digested 30% in the mouth by amylase (salivary enzyme), then go to the stomach and sit there in the stomach and take up space and slow down digestion till they (carbs) move to the small intetines where their digestion continues.

Protein digestion also burns more calories and speeds up metabolic rate more than carbs and fat. You'll burn about 25 cals. digesting 100 cals. of protein. You'll only burn about 4 cals. digesting 100 cals. of carbs or fat. So digestion and absorption of protein has a slight thermogenic and anabolic effect. When you're digesting protein, your metabolic rate is elevated higer and remains elevated longer than when digesting carbs/fats. In regards to metabolic rate, a high protein meal will give you up to 70% elevation (over basal), lasting up to 10-12 hours, vs. 4-30%, lasting only 2-5 hours with high carbs meal. Eat tons of protein and stay lean!

As far as carbs go, I get enough. I gauge carbs based on my energy needs for the day or that part of the day (eg. before and after workouts). I can tell when I need carbs by the way my body is "acting".

I try to get the most out of my proteins too! I take bromelain just before most heavier meals to help digest protein (especially important with red meat). I also take a great 12 strain, 12 billion active cell probiotic, and eat plenty of veggies, fruits, nuts, whole wheat pastas, and take a fiber supplement (psyllium husk) to maintain intestinal health (VERY important especially on high protein diets). And drink at least a gallon and a half to two gallons of water a day (also very important on high protein/high fat diets.

I've told you a lot of why and a little bit of how. I could write a lot more but this is already long enough that most people won't read it. Like, avoid eating carbs/fats together. Carbs = insulin spike which means fats are shuttled away and BAM, you've got exces adipose tissue. Also, types of proteins and their efficiency of absorption. Complete vs. incomplete proteins. If you want to be very meticulous, don't mix meat types in the same meal (red meat and fish - yeah no surf and turf!). Avoid processed foods. Blah, blah, blah...

I know your goals are different than a lot of others here, and you don't really care about a few extra pounds of fat (the more the better to a point, huh?). Of course intestinal health should be a concern for everyone, and anything we can change to improve that (especially those of us eating a shit ton of food), we should do. Hope I didn't go off on too many tangents/ramblings. If you want any more specific info or have any other questions, feel free to PM me. I will do my best to help.

I certainly read it all. I had read your post a few days ago about getting in 700 grams per day and i've been curious as to what you did. This is great information and a great example. Thanks

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

I'm about 230 right now, and I go for a minimum of 2 grams of protein per lb. of bodyweight per day. On a good day I get up to 3 grams/lb.! Honestly, I start early and consume anywhere from 50-90 grams of protein every 1.5 to 2 hours. 40-50% of that will come from shakes that have about 80-90 grams protein per serving. I don't count protein in nuts, rice, bread, etc. either. I count meat and shakes only. I use high quality whey isolate cold filtered with added digestive enzymes. I will add fats or carbs depending on time of day and my needs.

The actual breakdown of my diet isn't that consistent (I don't eat the same damn thing every day). But I always have eggs for breakfast, either 3 whole + 1 white scrambled, or I get a breakfast burrito (egg and potato or steak and egg). That's about as consistent as I get day to day. I have a shake about an hour after breakfast.

Throughout the day it is usually leftovers or something I've prepared the night before. I eat a variety of red meat, chicken, and fish. But I don't like to have the same chicken and brown rice for example, every day three times a day! Fuck that! Of course there's the during w/o and post w/o shakes. I'm almost never hungry unless my day has gotten so busy that I've missed a meal.

Since I've really focused on getting enough protein and making sure to get a lot of good fats, I have gained good quality mass. That's been the biggest help, actually counting grams of protein and keeping track as the day goes. I am always looking at teh clock thinking about the last time I ate protein and how much protein I've consumed so far and how much more I need in the next X hours. It's actually not as obsessive as it sounds though, lol! It becomes a subconscious habit.

I make sure to eat protein first, then carbs and veggies. A few reasons why. First, I make sure I am getting enough protein. I don't want to fill up on carbs! Second, eating this way allows for better protein digestion and greater protein/amino absorption. Protein is digested in the stomach, carbs are digested 30% in the mouth by amylase (salivary enzyme), then go to the stomach and sit there in the stomach and take up space and slow down digestion till they (carbs) move to the small intetines where their digestion continues.

Protein digestion also burns more calories and speeds up metabolic rate more than carbs and fat. You'll burn about 25 cals. digesting 100 cals. of protein. You'll only burn about 4 cals. digesting 100 cals. of carbs or fat. So digestion and absorption of protein has a slight thermogenic and anabolic effect. When you're digesting protein, your metabolic rate is elevated higer and remains elevated longer than when digesting carbs/fats. In regards to metabolic rate, a high protein meal will give you up to 70% elevation (over basal), lasting up to 10-12 hours, vs. 4-30%, lasting only 2-5 hours with high carbs meal. Eat tons of protein and stay lean!

As far as carbs go, I get enough. I gauge carbs based on my energy needs for the day or that part of the day (eg. before and after workouts). I can tell when I need carbs by the way my body is "acting".

I try to get the most out of my proteins too! I take bromelain just before most heavier meals to help digest protein (especially important with red meat). I also take a great 12 strain, 12 billion active cell probiotic, and eat plenty of veggies, fruits, nuts, whole wheat pastas, and take a fiber supplement (psyllium husk) to maintain intestinal health (VERY important especially on high protein diets). And drink at least a gallon and a half to two gallons of water a day (also very important on high protein/high fat diets.

I've told you a lot of why and a little bit of how. I could write a lot more but this is already long enough that most people won't read it. Like, avoid eating carbs/fats together. Carbs = insulin spike which means fats are shuttled away and BAM, you've got exces adipose tissue. Also, types of proteins and their efficiency of absorption. Complete vs. incomplete proteins. If you want to be very meticulous, don't mix meat types in the same meal (red meat and fish - yeah no surf and turf!). Avoid processed foods. Blah, blah, blah...

I know your goals are different than a lot of others here, and you don't really care about a few extra pounds of fat (the more the better to a point, huh?). Of course intestinal health should be a concern for everyone, and anything we can change to improve that (especially those of us eating a shit ton of food), we should do. Hope I didn't go off on too many tangents/ramblings. If you want any more specific info or have any other questions, feel free to PM me. I will do my best to help.

Damn. That's a lot of food.

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

Damn. That's a lot of food.

Yes it is, even though I didn't list it all out. I could probably recall everything I ate in a day and write it down, but I may forget something. Besides, as I said it's not that consistent.

I may get on a kick for a while of eating buffalo burgers. Two buffalo burger patties are 86 grams of protein. I will eat a couple of those with some brown rice and brussel sprouts. I might even do that 2, 3, 4 days in a row for one meal. Then I want something else.

I may grill up 5 lbs. of boneless, skinless chicken thighs marinated in italian dressing (so fucking good! I highly suggest that), and eat that for 1-2 meals a day for 3-4 days.

I keep a basic rolling tally of protein grams I've consumed each day. I know I eat carbs and veggies, but I may not remember them. I remember protein though. And, I'm always looking forward to the next meal.

Damn, I just ate an hour ago and after typing all this I'm getting hungry again.

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

Yes it is, even though I didn't list it all out. I could probably recall everything I ate in a day and write it down, but I may forget something. Besides, as I said it's not that consistent.

I may get on a kick for a while of eating buffalo burgers. Two buffalo burger patties are 86 grams of protein. I will eat a couple of those with some brown rice and brussel sprouts. I might even do that 2, 3, 4 days in a row for one meal. Then I want something else.

I may grill up 5 lbs. of boneless, skinless chicken thighs marinated in italian dressing (so fucking good! I highly suggest that), and eat that for 1-2 meals a day for 3-4 days.

I keep a basic rolling tally of protein grams I've consumed each day. I know I eat carbs and veggies, but I may not remember them. I remember protein though. And, I'm always looking forward to the next meal.

Damn, I just ate an hour ago and after typing all this I'm getting hungry again.

I get just enough food to maintain. I find it very hard to get that much food in my body as I'm working 10-11 hours a day now and my social life kinda jumped a notch...

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

Yes it is, even though I didn't list it all out. I could probably recall everything I ate in a day and write it down, but I may forget something. Besides, as I said it's not that consistent.

I may get on a kick for a while of eating buffalo burgers. Two buffalo burger patties are 86 grams of protein. I will eat a couple of those with some brown rice and brussel sprouts. I might even do that 2, 3, 4 days in a row for one meal. Then I want something else.

I may grill up 5 lbs. of boneless, skinless chicken thighs marinated in italian dressing (so fucking good! I highly suggest that), and eat that for 1-2 meals a day for 3-4 days.

I keep a basic rolling tally of protein grams I've consumed each day. I know I eat carbs and veggies, but I may not remember them. I remember protein though. And, I'm always looking forward to the next meal.

Damn, I just ate an hour ago and after typing all this I'm getting hungry again.

bro if you do not have my book you need to have it. Let me know if you don't/ I will make sure you get it for free.

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

I get just enough food to maintain. I find it very hard to get that much food in my body as I'm working 10-11 hours a day now and my social life kinda jumped a notch...

Dude, when I was working 10-12 hour days, I brought in a mini fridge for under my desk and a toaster over in the empty cube behind me (even though the break room already had 2 fridges, a toaster oven and two microwaves). But hell, walking to the kitchen/break room burns calories! LOL!

My fridge was always packed. I kept bags of mixed nuts/seeds/dried berries in my desk too. I also kept a tub of protein powder and a bottle of olive oil in my cube. I had all kinds of food in my cube at all times. Gotta make it a priority.

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

Dude, when I was working 10-12 hour days, I brought in a mini fridge for under my desk and a toaster over in the empty cube behind me (even though the break room already had 2 fridges, a toaster oven and two microwaves). But hell, walking to the kitchen/break room burns calories! LOL!

My fridge was always packed. I kept bags of mixed nuts/seeds/dried berries in my desk too. I also kept a tub of protein powder and a bottle of olive oil in my cube. I had all kinds of food in my cube at all times. Gotta make it a priority.

Thats what the fuck I am talking about. This is the shit I cover in my book. Stop being a bitch and just bring the cooler to work with you. Not the little cooler. The big family size cooler. Take the fucking fridge with you when you go to work.

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

I never leave the house without a cooler and I never go to sleep without a few pounds of meat, pasta, and rice in the fridge.

I will for sure be sending you a PM and a possible phone call could help me too. I'm doing all that I can to improve myself and this is good stuff.

Thanks quite a bit!

 

[SouthernLord]

Re: Reaching your goals. Getting started and your check list for success

I'm about 230 right now, and I go for a minimum of 2 grams of protein per lb. of bodyweight per day. On a good day I get up to 3 grams/lb.! Honestly, I start early and consume anywhere from 50-90 grams of protein every 1.5 to 2 hours. 40-50% of that will come from shakes that have about 80-90 grams protein per serving. I don't count protein in nuts, rice, bread, etc. either. I count meat and shakes only. I use high quality whey isolate cold filtered with added digestive enzymes. I will add fats or carbs depending on time of day and my needs.

The actual breakdown of my diet isn't that consistent (I don't eat the same damn thing every day). But I always have eggs for breakfast, either 3 whole + 1 white scrambled, or I get a breakfast burrito (egg and potato or steak and egg). That's about as consistent as I get day to day. I have a shake about an hour after breakfast.

Throughout the day it is usually leftovers or something I've prepared the night before. I eat a variety of red meat, chicken, and fish. But I don't like to have the same chicken and brown rice for example, every day three times a day! Fuck that! Of course there's the during w/o and post w/o shakes. I'm almost never hungry unless my day has gotten so busy that I've missed a meal.

Since I've really focused on getting enough protein and making sure to get a lot of good fats, I have gained good quality mass. That's been the biggest help, actually counting grams of protein and keeping track as the day goes. I am always looking at teh clock thinking about the last time I ate protein and how much protein I've consumed so far and how much more I need in the next X hours. It's actually not as obsessive as it sounds though, lol! It becomes a subconscious habit.

I make sure to eat protein first, then carbs and veggies. A few reasons why. First, I make sure I am getting enough protein. I don't want to fill up on carbs! Second, eating this way allows for better protein digestion and greater protein/amino absorption. Protein is digested in the stomach, carbs are digested 30% in the mouth by amylase (salivary enzyme), then go to the stomach and sit there in the stomach and take up space and slow down digestion till they (carbs) move to the small intetines where their digestion continues.

Protein digestion also burns more calories and speeds up metabolic rate more than carbs and fat. You'll burn about 25 cals. digesting 100 cals. of protein. You'll only burn about 4 cals. digesting 100 cals. of carbs or fat. So digestion and absorption of protein has a slight thermogenic and anabolic effect. When you're digesting protein, your metabolic rate is elevated higer and remains elevated longer than when digesting carbs/fats. In regards to metabolic rate, a high protein meal will give you up to 70% elevation (over basal), lasting up to 10-12 hours, vs. 4-30%, lasting only 2-5 hours with high carbs meal. Eat tons of protein and stay lean!

As far as carbs go, I get enough. I gauge carbs based on my energy needs for the day or that part of the day (eg. before and after workouts). I can tell when I need carbs by the way my body is "acting".

I try to get the most out of my proteins too! I take bromelain just before most heavier meals to help digest protein (especially important with red meat). I also take a great 12 strain, 12 billion active cell probiotic, and eat plenty of veggies, fruits, nuts, whole wheat pastas, and take a fiber supplement (psyllium husk) to maintain intestinal health (VERY important especially on high protein diets). And drink at least a gallon and a half to two gallons of water a day (also very important on high protein/high fat diets.

I've told you a lot of why and a little bit of how. I could write a lot more but this is already long enough that most people won't read it. Like, avoid eating carbs/fats together. Carbs = insulin spike which means fats are shuttled away and BAM, you've got exces adipose tissue. Also, types of proteins and their efficiency of absorption. Complete vs. incomplete proteins. If you want to be very meticulous, don't mix meat types in the same meal (red meat and fish - yeah no surf and turf!). Avoid processed foods. Blah, blah, blah...

I know your goals are different than a lot of others here, and you don't really care about a few extra pounds of fat (the more the better to a point, huh?). Of course intestinal health should be a concern for everyone, and anything we can change to improve that (especially those of us eating a shit ton of food), we should do. Hope I didn't go off on too many tangents/ramblings. If you want any more specific info or have any other questions, feel free to PM me. I will do my best to help.

Meh....I've been doing this for about a year now and all I've gained is about 25 pounds of LBM. What else can I do to add more LBM?

Good post bro. Following your advice here I am well on my way to being a "big guy". The only problem is the bigger I get the more food my body demands. Eating every 2 hours can become a chore. Especially with the ever growing portions sizes. And for the record...I am OCD about protein consumption lol.

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

Meh....I've been doing this for about a year now and all I've gained is about 25 pounds of LBM. What else can I do to add more LBM?

Good post bro. Following your advice here I am well on my way to being a "big guy". The only problem is the bigger I get the more food my body demands. Eating every 2 hours can become a chore. Especially with the ever growing portions sizes. And for the record...I am OCD about protein consumption lol.

I put on 20 lbs pretty lean mass in the last year doing this and that includes about a 3-4 month period of sub-par eating and training (by sub-par training I mean not being consistent with time in gym or heavy weights). This was due to my baby boy being born though, and I don't regret it one bit!

I think if I made the McDonald's dollar menu my bitch about twice a day I'd probably put on 50 lbs next year! lol!

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

I put on 20 lbs pretty lean mass in the last year doing this and that includes about a 3-4 month period of sub-par eating and training (by sub-par training I mean not being consistent with time in gym or heavy weights). This was due to my baby boy being born though, and I don't regret it one bit!

I think if I made the McDonald's dollar menu my bitch about twice a day I'd probably put on 50 lbs next year! lol!

Last Saturday I had a McDonalds Jones going on so I get to the drive thru at 1030 AM and order (in Greek) 6 double cheese burgers and a large fry and she asks me to repeat it about 3 times. She even had me pull up to the window to make the order because she thought that she mis heard me.

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

Last Saturday I had a McDonalds Jones going on so I get to the drive thru at 1030 AM and order (in Greek) 6 double cheese burgers and a large fry and she asks me to repeat it about 3 times. She even had me pull up to the window to make the order because she thought that she mis heard me.

lol! Damn! I'm usually ordering 4 double cheese burgers and a small fry (all $1 each).

I would like those cheeseburgers better if they didn't have American cheese (prefer cheddar). But hell, they're $1! 25g protein and 25g fat (yikes) in each one. Sometimes I'll throw out two sets of buns and make two quadruple cheeseburgers.

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

lol! Damn! I'm usually ordering 4 double cheese burgers and a small fry (all $1 each).

I would like those cheeseburgers better if they didn't have American cheese (prefer cheddar). But hell, they're $1! 25g protein and 25g fat (yikes) in each one. Sometimes I'll throw out two sets of buns and make two quadruple cheeseburgers.

I like the junior chicken burgers...they're a lot more expensive in Canada

 

[OneBreath]

Re: Reaching your goals. Getting started and your check list for success

Did deads today. Just ate 2 half pound cheeseburgers. Thats 1 pound of lean ground beef, 2 whole grain buns, and 4 slices of mozzarella. This pillow feels good.

 

[iggy]

Re: Reaching your goals. Getting started and your check list for success

sounds very tasty man

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

lol! Damn! I'm usually ordering 4 double cheese burgers and a small fry (all $1 each).

I would like those cheeseburgers better if they didn't have American cheese (prefer cheddar). But hell, they're $1! 25g protein and 25g fat (yikes) in each one. Sometimes I'll throw out two sets of buns and make two quadruple cheeseburgers.

They are "on sale" at 2 Euro each...roughly $3. I can't afford them when they aren't on sale.

Thank goodness gas is down to $6.50 a gallon so I can afford to drive to the drive thru

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

Meh I had chink food when I woke up,pizza for lunch and felt like a fat fuck for hours. Hit the gym and cranked out a Pr on the deads. Added 20lb's to the bar so I went and had more pizza for dinner. Fuck I feel great but like shit at the same time.

 

[iggy]

Re: Reaching your goals. Getting started and your check list for success

lol. sometimes needto when i have a cheat meal i eat as much as i possibly can, that makes me feel so fat but its so fun to do once or twice a week. once last year i eat 64 wings at quaker steak at one setting. thats one bad cheat meal. lol.

 

[SaiBoT]

Re: Reaching your goals. Getting started and your check list for success

Eating pizza is cheating?

I'm bulking so everything edible with a decent amount of protein it's on my list!

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

They are "on sale" at 2 Euro each...roughly $3. I can't afford them when they aren't on sale.

Thank goodness gas is down to $6.50 a gallon so I can afford to drive to the drive thru

when I was in greece, I hit those little "fast food" gyro places. Chicken meat and fries in a pita! Yum!! I think that was like 4 euros, and that was on Santorini, so I would think it's cheaper on the mainland.

Fuck I miss Greece.

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

Eating pizza is cheating?

I'm bulking so everything edible with a decent amount of protein it's on my list!

lol +1,000,000

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

Eating pizza is cheating?

I'm bulking so everything edible with a decent amount of protein it's on my list!

For me it is bitch. Stop rubbing it in.

 

[SaiBoT]

Re: Reaching your goals. Getting started and your check list for success

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

when I was in greece, I hit those little "fast food" gyro places. Chicken meat and fries in a pita! Yum!! I think that was like 4 euros, and that was on Santorini, so I would think it's cheaper on the mainland.

Fuck I miss Greece.

There is NOTHING like Greek Gyros! We have Cyprus Gyros and they aren't the same. Last year a guy from Athens moved in our area and opened up a restaurant. None of them speak English but they know what I want when I call. 3 Double Greek Gyros (Tria Dippli Yeros Ellinika). Some seriously good stuff.

Santorini is a nice place, been there once. Did you take the mule up the hill or the lift?

 

[iggy]

Re: Reaching your goals. Getting started and your check list for success

gyros are grand b fold!

 

[OneBreath]

Re: Reaching your goals. Getting started and your check list for success

once last year i eat 64 wings at quaker steak at one setting. thats one bad cheat meal. lol.

Holy shit.

 

[Thandie]

Re: Reaching your goals. Getting started and your check list for success

This has to be a life style. It's not a part time recreation where you go partying every weekend with hopes that monday your weight be back to where it was on friday.

One mistake people make is believing they'll get discipline in a matter of weeks or less. Discipline is a muscle you have to strenthen every day. Discipline is not wanting to get up to train because is cold, raining, or you're tired, but get up anyway.
I have no time for people who wants to get better, but can't give up partying or can't stop eating junk. You can't have it both ways. It's best to decide what it is you want. Once you make that decision, then do what it takes to achieve it. Simple!

I always go the extra mile for those who really want to improve themselves.

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

Holy shit.

lol do you have any idea how many chicken bbq wings people who enter bar competitions eat?

I entered one of those competitions one year back home and ate 170 bbq wings. I only got 3rd place. The guy in the first place ate 294 bbq wings LOL

 

[OneBreath]

Re: Reaching your goals. Getting started and your check list for success

lol do you have any idea how many chicken bbq wings people who enter bar competitions eat?

I entered one of those competitions one year back home and ate 170 bbq wings. I only got 3rd place. The guy in the first place ate 294 bbq wings LOL

That's over the top. I had no idea!

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

That's over the top. I had no idea!

I entered the "armageddon" wings competition too...couldn't eat a SINGLE wing...that stuff was waaaaaaaay too hot.

 

[SouthernLord]

Re: Reaching your goals. Getting started and your check list for success

My record is 28 wings....I didn't eat the rest of the day and I didn't shit right for a week.

 

[OneBreath]

Re: Reaching your goals. Getting started and your check list for success

My record is 28 wings....I didn't eat the rest of the day and I didn't shit right for a week.

lol. I couldn't imagine eating wings 50+ wings. Much less over 100

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

My record is 28 wings....I didn't eat the rest of the day and I didn't shit right for a week.

wtf? wings don't get me full...I can eat over a 100 wings without getting full, it just starts getting nasty

 

[iggy]

Re: Reaching your goals. Getting started and your check list for success

we should have the EF wing eating contest, and meet somewhere and see which bro can win it!

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

wtf? wings don't get me full...I can eat over a 100 wings without getting full, it just starts getting nasty

You have never had my wings.

 

[iggy]

Re: Reaching your goals. Getting started and your check list for success

we'll have the ladies of EF do a car wash to raise money for the Wing Off, then give needto the money and he can make the wings, and let the competition begin!

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

we'll have the ladies of EF do a car wash to raise money for the Wing Off, then give needto the money and he can make the wings, and let the competition begin!

Now we are talking.

 

[the_alcatraz]

Re: Reaching your goals. Getting started and your check list for success

You have never had my wings.

When (IF) I go to the states next year fro some business, I've inviting myself over to your place. Just sayin

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

There is NOTHING like Greek Gyros! We have Cyprus Gyros and they aren't the same. Last year a guy from Athens moved in our area and opened up a restaurant. None of them speak English but they know what I want when I call. 3 Double Greek Gyros (Tria Dippli Yeros Ellinika). Some seriously good stuff.

Santorini is a nice place, been there once. Did you take the mule up the hill or the lift?

Ah man, I just paid attention to your location! You mentioned ordering McDonalds in greek so I just thought mainland. Good stuff! How did you end up in Cyprus?

Cyprus would be a nice place to visit! Hopefully some day we can make it over there too. Ever have any problem with the Turks? Or do they just keep to their side?

Oh, I took the lift up the hill in Santorini. We actually stayed a week there on the island. Flew in, no boat. We took a boat out to the volcano though, so we did have to take the tram down/up the hill. I can't imagine the donkey ride (I think it costs the same or more too). God I miss Greece!

So, again...how did you end up in Cyprus?

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

When (IF) I go to the states next year fro some business, I've inviting myself over to your place. Just sayin

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

this should go up again

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

this should go up again

Man I am so sick. Hacking a long with this chest cold. I still hit the gym today and did deads and leg presses. Ya fuck off I did the leg presses cuz I knew I would have collaps trying to do squats. I had some good power going into my deads but once I got to my last power set I did not have it in me. I knew squats were a no go after that.

I eat like a champ today though despite being sick. I made a batch of my protein bars last night and went to town on them today.

 

[ceo]

Re: Reaching your goals. Getting started and your check list for success

go to your health food store and pick up some oil of oregano, and take as directed. Shit is strong and you may find it hard to swallow, but it'll help your cold, big time!

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

go to your health food store and pick up some oil of oregano, and take as directed. Shit is strong and you may find it hard to swallow, but it'll help your cold, big time!

Never tried it. I will give it a shot.

 

[b fold the truth]

Re: Reaching your goals. Getting started and your check list for success

Ah man, I just paid attention to your location! You mentioned ordering McDonalds in greek so I just thought mainland. Good stuff! How did you end up in Cyprus?

Cyprus would be a nice place to visit! Hopefully some day we can make it over there too. Ever have any problem with the Turks? Or do they just keep to their side?

Oh, I took the lift up the hill in Santorini. We actually stayed a week there on the island. Flew in, no boat. We took a boat out to the volcano though, so we did have to take the tram down/up the hill. I can't imagine the donkey ride (I think it costs the same or more too). God I miss Greece!

So, again...how did you end up in Cyprus?

My wife is from here, Cyprus, so she imported me. The tax was crazy as they charge by the kilo with Americans.

I took the lift too...the donkeys ran from me!

The Turks...lol. Touchy subject still over here...VERY!

And you can get a beer with your Happy Meal at McDonalds here...seriously.

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

This thread still going?

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

This thread still going?

 

[Domimar]

Re: Reaching your goals. Getting started and your check list for success

desire and dedication is key to success. I for one i used to train hard all week, then on weekends go drinking all weekend, and loss my pump and felt like crap. I did this for years. 2 months ago i gave that all up, cause i wanted change, and im determined to get it. I want to start competeing next year, so i had to stop drinkin and smokin. Anyways long storie short, i have put on 15lbs of muscle in these last 2months, naturally. I just started another cycle, so i expect another 15-20lbs. Life is what u make it, set goals, be determined, and try your hardest. trust me everyday i miss going out and meeting chicks and gettin laid every other day. But when i look in the mirror and see the monster im createing, im more happy.

 

[Thandie]

Re: Reaching your goals. Getting started and your check list for success

desire and dedication is key to success. I for one i used to train hard all week, then on weekends go drinking all weekend, and loss my pump and felt like crap. I did this for years. 2 months ago i gave that all up, cause i wanted change, and im determined to get it. I want to start competeing next year, so i had to stop drinkin and smokin. Anyways long storie short, i have put on 15lbs of muscle in these last 2months, naturally. I just started another cycle, so i expect another 15-20lbs. Life is what u make it, set goals, be determined, and try your hardest. trust me everyday i miss going out and meeting chicks and gettin laid every other day. But when i look in the mirror and see the monster im createing, im more happy.

Conratulations on making those changes and living a healthier life. You'll appreciate that even more years from now.

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

nice

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

Anyone hit a new PR????

 

[needtogetaas]

Re: Reaching your goals. Getting started and your check list for success

yo

 

[George Spellwin]

A new article has been added:

"Top Fitness Goals for Muscle Building Success This Year"

<strong>With last year now in the books, many bodybuilders are hitting the gym with renewed fitness goals. Unfortunately, many of these people will fall off of their new fitness goals within the first few months. If you don’t want to join them, you’d better read our top 12 fitness goals that will have you packing on more muscle than ever!

Here's the link to read about setting and reaching your <a href="http://bodybuilding.elitefitness.com/fitness-goals" target="_blank">Fitness Goals</a>!

 

[future]

A good one.