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DJ YAMSTONE (The Only Minion DJ

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 The COMPLETE GUIDE to workout and nutrion

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Join date : 20/10/2009
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PostSubject: The COMPLETE GUIDE to workout and nutrion   Sat Oct 24, 2009 1:58 am

Welcome to the long awaited article on training and nutrion. Due to the
many questions about personal programs I have received, TRIMIX and I
decided it would be good to write this. What follows is a basic guide
to new comers to working out, proper diet as well as videos of how to
perform many exercises. If you read ALL of this thread…you will be well
on your way to shaping up. Not to mention riding better due to improved
strength and flexibility. And hey, none of the guy will complain after
about 2 months of the girls that will start to notice you…A LOT MORE!

The reason I say leave your ego at the door is simple. I’ll use Trimix
and myself to explain. If he and I go workout, I may do bench presses
with say 200lbs for 10 reps easy. HOWEVER while he looks bigger than me
he may only be able to bench press 175lbs for 10 reps. But, we move on
to arm training and he can do 40lbs each arm while I am stuck on 25lbs.
So, don’t try to show off to friends you may workout with. All that
will do is lead you to the ER with a muscle tear. Or worse, a few torn
tendons and ligaments that will require surgery and about 6month off
you bike. So, lift within your limits and don’t worry if your buddy
makes you look weak. In the end the results will balance out and either
way(unless you let your ego rule and get hurt) your riding and recovery
from injury will also speed up.

Now, on with the article…

Basic Nutrition (Now, this isn’t
saying you MUST eat like this. But it explains why it helps and why it
is a good idea. The meal plan for 1 day is just an example.)

It's quite well known that nutrition is one of, if not the, most
important factors of bodybuilding. I'd like to give a basic breakdown
of some of the more basic aspects that everyone should be aware of.

As for a very basic breakdowns, all food consist of: carbs, proteins,
and fats. Again...this is on a very basic level (as it all gets much
more complex).

Protein (4 calories/gram) - Protein is the building block of muscle, so
it's no wonder why bodybuilders are recommended to take in 1-1.5g/lb of
bodyweight....minimum. There has been a debate that has still never
been solved claiming that high protein diets aren't necessary, and even
dangerous, and that high protein diets produce more of a placebo
effect. But for every study which shows high protein diets are not
effective, there is another showing that they are. This is still being
debated, and most likely will continue to be debated for a very long
time. It is believed that high protein diets are dangerous because it
requires a lot of water to digest protein, a simple answer to this
problem is to drink more water. It is also believed to put strain on
the kidneys, again, drinking a lot of water will help with this
problem. Though most of these claims of protein being dangerous are
outdated, people still choose to believe, and preach this theory.
Though there seems to be no real threat, I figured this debate was
worth mentioning to clear up any concerns that a new bodybuilder might
have.

Carbohydrates (4 calories/gram) - Carbs are much more complicated than
protein because each carb source is different and should be used in a
different way. Here's a basic run down:
1) Slow-Digesting Carbs(natural): yams, wild rice, beans, oats,
fruits...all natural carbs are in this category. These are ideal for
most people as they are digested slowly providing you with energy
thought the day. They also don't spike insulin levels which is very
unwanted for if you're metabolism isn't on the freakishly fast side,
you're going to be gaining some fat.
2) Fast-Digesting Carbs(man-made): white bread, bagels, white rice,
cold cereals, fruit juices, and other man-made carbs. These carbs hit
the blood stream quicker and produce an insulin spike, which is
generally only of use post-workout.
3) Bodybuilders with excess body fat should consume slow-digesting carbs
4) If you are low in body fat and have a hard time putting on weight,
fast-digesting carbs can be useful as you will be able to eat more of
them and it will help stimulate appetite.
5) Take in slow-digesting carbs before training because your body will need them to sustain energy.
6) Immediately after training, take in fast-digesting carbs. They will
spike insulin levels switching your muscles from a catabolic to an
anabolic phase. During this phase after training you can take in up to
.7 g of carbs/lb.
7) It is recommended to get 2.5-3 times your bodyweight in carbs/day.
Use the information above to determine what sources you should get
these carbs from.

Fat (9 calories/gram): This is the most feared of all of these 3
nutrients because common logic is, if someone doesn't want to store
excess fat in their body, why would they eat something that bears the
same name? The thing that most people don't know is, fat is as
essential to a proper diet as anything else, it's just a matter of
taking in the right fats. First of all, fat is very essential as it
serves to keep you warm, and more importantly cushions your organs. The
body also calls on fat for energy. Fats are probably the least
complicated of all of these nutrients, as there really isn't much to
say about them. Many people don't even count fat calories, they just
limit the amount of saturated fat which they take in. I will say this
though; it is very important to make sure you are getting all of your
essential fatty acids. These are fats which the body needs and not just
stored as fat as saturated fats are. You can get your essential fatty
acids from fish, nuts, flax seeds, almonds, and avocados, just to name
a few. With fat taken from these sources, you can supply your body with
the fats that it needs without fearing your waist line expanding.

I included the calories/gram of all of those because, though you should
be more concerned with where your calories are coming from, you should
be sure to eat 200-300 calories over your maintenance levels every day
in order to grow. If you wish to find out your maintenance levels, take
a week where you just eat to maintain. Eat when you're hungry, and stop
when you're not hungry anymore. Right down everything you eat in
detail, and at the end of the week, add all of the calories up, and
devide it by 7 (because there are 7 days in a week). The number you get
is your maintenance calorie level. Add 200-300 calories on to that and
you're set.

3 Meals a day are ok...but 4-6 are ideal...

It has been understood for a very long time that you must change your
eating pattern from 3 large meals per day, to several small ones. There
are several reasons as to why this method is best. First of all, your
body gets a constant supply of nutrients throughout the day, so you can
constantly feed your muscles (as they are metabolically active, and
you're sure to have at least 1 muscle group that is still recoving from
it's previous workout) and grow. Another reason is because your body
can only digest so much protein at a time. It varies from person to
person but it's generally around 30g (though you can take in more upon
waking up and post-workout). If you were to eat 3 meals a day, that
would mean your body would only be digesting around 90g of protein and
the rest would serve as empty calories to be stored as fat. Here are
some sample meal plans that a bodybuilder may follow. Feel free to use
these as guides, but they must be customized to tailor your caloric
needs and schedule.


Sample 1:
Meal One - six-egg omelet with cheese, whole-grain toast, fruit, 1-2 glasses of milk

Meal 2 - broiled steak, 1-2 vegetables, baked potato, 1-2 glasses of milk

Meal 3 - tuna salad, 1-2 vegetables, baked potato, 1-2 glasses of milk

Meal 4 (pre-workout) - protein shake

Meal 5 - roast chicken, 1-2 vegetables, rice, 1-2 glasses of milk

Meal 6 - boiled eggs, cold cuts, 1-2 glasses of milk


Sample 2:
Meal 1 - 6 egg whites w/ 2 or 3 yolks, oatmeal, piece of fruit, two slices of whole-wheat toast

Meal 2 - protein and carb shake, bagel, piece of fruit

Meal 3 - 6 oz chicken breast, rice, vegetables

Meal 4 (pre-workout) - protein and carb shake

Meal 5 (immediate post-workout) - whey protein w/ simple carbs

Meal 6 - 6 oz beef (burger or steak), baked potato, vegetable (spinach)

Meal 7 (before bed)- 2 oz oatmeal, egg whites



OK, get all of that? Now lets move onto basic weight train. Remember
Rome wasn’t built in a day, and neither will your strength increases
and how your body looks. It will take awhile(about 2-3 months) to real
start noticing major changes. YOU MUST be your worst critic or you’ll
never get the results your seeking. Use a mirror over a scale and judge
for yourself how stuff is progressing. If say your arms are getting
huge but your chest looks like a 5yr old kid. Simply back off on arms
for a bit(about 1 month) and focus more on the chest. Same goes for ALL
body parts.

Up next…the basics!

SAMPLE STARTER PROGRAM (I know we
aren’t bodybuilders, but you will have to lift weights to make this
whole program work. But, if your not after size…don’t lift heavy)


Many young lifters jump the gun when they first begin weight training.
They go into split routines, using way too many exercises for each
workout. I would like to help some "newbie’s" as it is put, get into
weight training safely and effectively.

Beginners have 2 main advantages. One is when you have never weight
trained before, you can see remarkable growth since everything is new
to you. The other is, your muscles recover significantly quicker than
more advanced bodybuilders, so you can train each muscle group more
often. Someone who is new to weight training can recover in a 24 hour
period where it can take around 72 hours of more for a more advanced
trainer to recover.

For someone who has never weight trained before, I’d recommend getting
into it with a full body split. The reason for this is, first of all,
if each muscle recovers in 24 hours, it would be efficient to work it
out every other day. Another reason for this is when someone has never
used those muscles before, you don't want to start working them from so
many different angles with so many total sets; because even though it
is harder for a young weight trainers to over train, this will do it.
The reason is obviously that those muscles which were never used to a
strenuous extent are now performing a greater amount of work than they
can handle.

Now to your first full body split. I'd recommend performing it 3 days a
week: Monday, Wednesday, and Friday. Though they can be performed any
days of the week to accommodate your schedule, just allow at least 1
day of rest in-between each workout session. You should also switch
splits every 6 weeks or so. I will be including 3 different splits,
this way you can use each for 6 weeks, and by the time you are done
with this, your body will be able to move up to your first ever split
routine.

In all of the following routines I am using 2 sets of 12 (2x12) for the
majority of workouts. This means you would perform 12 repetitions of
the workout, rest for 45 seconds or so, and then do another set of 12
repetitions. The reason I choose 12 is because higher reps will prepare
your muscles for a more intense program later on. More importantly if
you are using higher reps you will be using less weight, thus have a
less risk of injury when learning the proper form for all of your
workouts. By your third workout program, you can drop the reps down to
8 or 10, but no lower than that.

Before beginning each routine, it is necessary to warm up. The last
thing you want when beginning your weight training routine is an
injury. Begin with a jog lasting for 2-5 minutes. Then stretch out your
entire body. By this time you will be ready to hit the weights

***IMPORTANT: Remember, if you wish to uninjured THE most important
thing is FORM. Never feel tempted to use heavy weight when your
training partner is lifting half and you are only doing the rest by
cheating. Stick to good form and keep the weight in control throughout
the movement, and you will see gains, but if you sacrifice form for
weight, your gains will come much slower

(note: if you workout at home and don't have access to some of the equipment, I will list alternatives in parenthesis)

Workout 1
(weeks 1-6)

Crunches 2x20
Squats 2x12
Leg Curls (or lunges) 2x12
Flat-Bench Press 2x12
Lat Pull downs (or barbell rows) 2x12
Shoulder Press 2x12
Triceps Pushdowns (or overhead extensions) 2x12
Barbell Curls 2x12
Standing Calf Raises 2x15-20

Workout 2
(weeks 7-12)

Leg Raises 2x20
Leg Press (or squats) 2x12
Leg Curls (or lunges) 2x12
Incline Bench Press 2x12
Lat Pull down (or barbell row) 2x12
Shoulder Press 2x12
Lying Triceps Extension 2x12
Standing Dumbbell Curls 2x12
Standing Calf Raises 2x15-20

Workout 3
(weeks 13-1

Sit Ups 2x20
Squats 2x8-12
Leg Curls (or lunges) 2x8-12
Flat Dumbbell Bench Press 2x8-12
One-arm dumbbell rows 2x8-12
Shoulder Press 2x8-12
Over-head extensions 2x8-12
Incline Curl 2x8-12
Seated Calf Raises (or standing calf raises) 2x15-20

Upon completion of this program, your tendon strength will be built up,
and your muscles will be prepared for a more intense split. Please take
to heart that flawless form is essential to building a great physique,
and remaining injury free. I also advise you to read about nutrition as
well and formulate a better diet for yourself upon beginning a weight
training program.

Ok, as for how-to's on exercises...check here: http://www.exrx.net/Lists/Directory.html
That is EVERY exercise you will ever need.

Now, lets move on to more BMX related. As
this is a TOTAL BODY WORKOUT. That means you cover every area fast and
easy. This isn't, I'll repeat IS NOT for gaining size. However is
perfect to help with tendon strength and increased recovery time and
injury prevention.


There has been enough interest as of late in full body routines that I
thought I would make a thread about designing one so that I can just
drop a link when a question arises. Not to mention, I'm sure people
will offer some valuable input on ways to improve what I am going to
layout.

Usually, I suggest designing at least 2 alternate workouts to rotate
between, but feel free to design as many as you would like. However,
the exercises don't even have to be planned. These workouts should be
performed 2-3 days per week, or possibly every other day if you have
been training a long time and have raised your work capacity to that
level.

As a general rule of thumb, 2-4 sets per exercise is probably fine.
Nonetheless, I would consult my thread on designing training routines
for more information on the topic of balancing the variables of a
training routine.

The following is a general template which should aid you in creating a full body routine, along with an example of one:



Workout A:
Lower body quad-dominant: back squats, front squats, hack squats, leg press, etc.

Upper body vertical push: military press, DB press, push press, Arnold press, incline press (45 degree+), etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Accessory movements (Up to 4): arm isolation work, calf isolation work,
full body movements, additional work for a weak point, grip work,
stabilization exercises, rotator cuff work, etc.

Workout B:
Lower body posterior chain-dominant: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal push: bench press, decline press, dips, DB bench press, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Accessory movements (Up to 4): arm isolation work, calf isolation work,
full body movements, additional work for a weak point, grip work,
stabilization exercises, rotator cuff work, etc.

Example:
Workout A:
Front Squats (Quad-dominant)
Bench Press (Horizontal push)
Spider Rows (Horizontal pull)
Farmer's Walks (Accessory work - Full body exercise - Grip)
YTWLs (Shoulder prehabilitation)
Incline DB Curls (Accessory work - Arm isolation - Pull)

Workout B:
Romanian Deadlifts (Hamstring-dominant)
Seated DB OH Press (Vertical push)
Neutral Grip Chinups (Vertical pull)
Turkish Getups (Accessory work - Full body exercise - Core Stability)
Birddog Planks (Accessory work - Core Stability)
OH DB Extensions (Accessory work - Arm isolation - Push)



Another great way to set things up would be to perform 6 compound
movements each session and do a quad and hamstring dominant movement
each session along with a vertical and horizontal push and pull each
session. I would probably make an alternate workout or two. As well, I
wouldn't include any accessory work, or maybe one accessory movement.

Example:
Workout A:
Back Squats (Quad-dominant)
Seated Cable Rows (Horizontal pull)
DB Bench Press (Horizontal push)
Glute Ham Raises (Hamstring-dominant)
Wide Grip Pullups (Vertical pull)
Standing Military Press (Veritcal push)

Workout B:
Deadlifts (Hamstring-dominant)
Close Grip Chinups (Vertical pull)
Seated DB Arnold Press (Vertical push)
Bulgarian Squats (Quad-dominant)
Bent Rows (Horizontal pull)
Close Grip Bench Press (Horizontal push)


NOW, why is this a great thing for BMX? Easy, it will help strengthen
tendons and ligiments. The 2 most damaged things in BMX besides broken
bones. Below is a sample program JUST for BMX.

Workout Day 1:
Upperbody-Front


Bench press(either dumbbell or barbell) 3 sets
Set 1- Use a medium weight and aim for 10-12 reps
Set 2- Use a weight close to your max and aim for 6-8
Set 3- Use a very light weight and aim for 30-50 reps

Arms
Dumbbell curls 2 sets

Set-1 Use a medium weight and get 10 reps
Set 2- Use a light weight and get 30-50

Overhead dumbell extension(triceps)3 sets

Set 1- Use a medium weight and get 10 reps
Set 2- Use a heavey weight and aim for 6-8
Set 3- Use a light weight and aim for 30 reps

Shoulders
Millitary press(barbell or dumbbell) 2 sets

Set 1- Use medium weight and get 10 reps
Set 2- Use a light weight and aim for 30
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