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Monk's Daily Post
xxxmonkxxx
Member Posts: 257
Today's topic is building muscles and slimming down
Monk's tips to working out :
Perform short, intense weight-training workouts 3-4 times per week.
Never workout for more than 45 minutes per session
Warm-up 5-10 minutes before lifting weights.
Focus on basic "compound" movements: squats, bench press, pullups, rows, deadlifts, etc.
Keep your reps in the 6-10 reps per set range.
Do 2-4 sets per bodypart.
Rest 1-2 minutes between sets.
Use 60-85% of your one-rep max (1RM) weight for each exercise.
Change up your workout frequently (exercises, set/rep schemes, rest between sets, etc.).
Perform 10-20 minutes of cardio exercise 2 times per week, preferably immediately after
your weight training sessions.
Jump-ropes are one of the most effecient and inexpensive ways to burn calories and get fit.
Monk's dieting tips :
Eat 5-6 healthy, balanced meals per day.
Each meal should be approximately 30% protein, 30% fats, 40% carbs.
Consume up to 1 gram of protein per pound of extra bodyweight every single day.
Good protein sources include: eggs, chicken, turkey, fish, lean beef, cottage cheese,
low-fat cheese, whey protein powder, protein bars, and meal replacement powders (MRPs).
Good sources of carbs include: vegetables, fruits, legumes, and whole grains (including
oatmeal, brown rice, whole grain wheat, etc.).
Good sources of fats include: nuts, seeds, olive oil,
peanut butter, low fat cheese, fatty-fish, low-fat mayonnaise, and flax seeds.
Drink about a gallon of pure water per day.
Eat a high-protein, high-sugar, low-fat meal immediately after working out.
Whey protein powder mixed with fruit juice is a great, easily-absorbable option.
Cheat once a week. Eat whatever you want for one meal.
Keep your overall calorie intake high. If you're gaining too much fat, lower your carb
intake. If you're not gaining enough muscle, increase your carb intake.
Have fun y'all!
Monk's tips to working out :
Perform short, intense weight-training workouts 3-4 times per week.
Never workout for more than 45 minutes per session
Warm-up 5-10 minutes before lifting weights.
Focus on basic "compound" movements: squats, bench press, pullups, rows, deadlifts, etc.
Keep your reps in the 6-10 reps per set range.
Do 2-4 sets per bodypart.
Rest 1-2 minutes between sets.
Use 60-85% of your one-rep max (1RM) weight for each exercise.
Change up your workout frequently (exercises, set/rep schemes, rest between sets, etc.).
Perform 10-20 minutes of cardio exercise 2 times per week, preferably immediately after
your weight training sessions.
Jump-ropes are one of the most effecient and inexpensive ways to burn calories and get fit.
Monk's dieting tips :
Eat 5-6 healthy, balanced meals per day.
Each meal should be approximately 30% protein, 30% fats, 40% carbs.
Consume up to 1 gram of protein per pound of extra bodyweight every single day.
Good protein sources include: eggs, chicken, turkey, fish, lean beef, cottage cheese,
low-fat cheese, whey protein powder, protein bars, and meal replacement powders (MRPs).
Good sources of carbs include: vegetables, fruits, legumes, and whole grains (including
oatmeal, brown rice, whole grain wheat, etc.).
Good sources of fats include: nuts, seeds, olive oil,
peanut butter, low fat cheese, fatty-fish, low-fat mayonnaise, and flax seeds.
Drink about a gallon of pure water per day.
Eat a high-protein, high-sugar, low-fat meal immediately after working out.
Whey protein powder mixed with fruit juice is a great, easily-absorbable option.
Cheat once a week. Eat whatever you want for one meal.
Keep your overall calorie intake high. If you're gaining too much fat, lower your carb
intake. If you're not gaining enough muscle, increase your carb intake.
Have fun y'all!
On the moon, nerds have their pants pulled down and they are spanked with moon rocks!
Comments
-Cloudoffire-
The meals should be small, instead of eating 3 large meals a day eat 5-6 smaller meals that way your metabolism is going faster.
On the moon, nerds have their pants pulled down and they are spanked with moon rocks!
Monk, since when do you post stuff like this?
Edit. You might find this interesting.
http://intensemuscle.com/showthread.php?t=13256&page=3
I had an epiphany yesterday, I was walking down the street and saw an obese person every 2 minutes, and I thought maybe some people just don't really have the right diet or work-out regiment.
I'll get back to my complete and utter stupidity tomorrow hehe
On the moon, nerds have their pants pulled down and they are spanked with moon rocks!
But sure, I could see how healthy revitalizing information can be called for sometimes...
Just don't let it happen again.
I want to gain muscle, however I can't go to the gym as my mother doesn't let me... says I'm not old enough (I'll turn 17 in october... and I'm 1.78m tall). So I would like to know if you can point me some good exercises to be made at home. They shouldn't involve weights. And I don't want some heavy training plan... just something that lets me see some results in 2 months time or so... I also don't want to become a muscle man.. just want to have a well defined, pretty body. So, got any ideas? I already do this exercise(don't know how you call it, Flexoes in Portugues, or Liegestutze in German) that you always see the guys in football teams do when they do something the trainer doesn't like... usually in sets of 20 or 30...
P.S. What I need most is legs, arms and back... breast and abdominals(sp?) I already have slightly defined, and can get them better if I want..
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Played- Runescape, Conquer
Tested- EQ, RYL, Freeworld
"Fear not death; for the sooner we die, the longer shall we be immortal."
-Cloudoffire-
1 Chocolate Triple Thick® Shake (32 fl oz cup) from McDonalds
Don't be terrorized! You're more likely to die of a car accident, drowning, fire, or murder! More people die every year from prescription drugs than terrorism LOL!
Zepee, in answer to your question on how to gain muscle without going to the gym or using free weights, I would say that floor exercises are an awesome way to build muscle. They are a very important part of my regimen and something any athlete should take seriously.
There are dozens of exercies that you can do with a minimum amount of space and time. The 3 most critical, in my opinion, are:
1.) Horse stance
2.) Push-ups
3.) Crunches
Horse stance is an Isometric pose that works your thighs, hips, butt and back. It is achieved by placing your feet slightly wider than shoulder-width, flat on the ground, toes pointing directly in front of you. Bend your knees and lower your body until your thighs are parallel to the ground (this is the most extreme form, a less strenuous squat might be preferable). Keep your back straight, this is very important. Do not bend forward. Position your arms directly in front of you at shoulder height, as if your were getting ready to push something. Leave your arms relaxed and keep your breathing steady. Hold the stance for 1-3 minutes and increase the time as you train.
Push-ups are the most widely known exercise, ever. However, there are varieties of the standard pushup that can be more effective for some people and also target different muscles. A wider pushup will focus on your shoulders, back and chest, while a narrow pushup will target your forearms and arms. A favorite of mine is as follows: Place your hands flat on the ground at shoulder width. Keep your elbows close to your ribs and your body straight. Do not bend your back or allow it to sag. As your drop down, breathe in, as you push back up, breathe out. Keep your breathing steady and your posture correct, or you will be wasting your time.
Crunches are also a well-known exercise and also have a lot of varieties. My favorites are called "Vees" as in plural V. You lie on your back with your legs extended and at the same time, lift both your legs and your upper body and touch your feet with your hands. Your body will form a "V" shape.
-----------------------------
Listen Asmodeeus, seven years ago, Ultima Online didn't even have those pathetic "quests" that you refer to or those "professions" of ninja, samurai, necromancer, and paladin. Nor did it have any of the neon crap, or bug mounts. It didn't even have any "combat moves." You turned on attack and jousted with simplistic swings. It was a better game then. if you can't guess why then just uninstall the thing and move along. - Crabby
Oh and Zepee there are 3 easy exersizes I would suggest to anyone who wants to slim down and get a little bit more buff.
Push ups - See MisfitZ post
Sit ups - Lay down on your back with your knees bent and feet on the ground. Place your hands on the back of your head(dont push on the back of your head it could cause neck injury). Now keeping your feet on the ground raise your head and shoulders in the air as far as you feel comfortable, remember to keep your back straight. Then lower yourself back to the ground and repeat.
PS : It helps to tighten your abdominal muscles while doing it.
Jump rope - Rope Jumping is a great way to shed pounds, this particular exercise can burn about 450-850 calories an hour, which is much more than jogging btw(rope jumping is also more fun). Really everyone knows how to rope jump I think but if you need help just ask
On the moon, nerds have their pants pulled down and they are spanked with moon rocks!
Depends on what you want:
A. be more powerfull and stronger - do maybe 5 repitions the first set, then 3 or 4 the second set, and on your last do your max, really helps
B. Burn the fat around that area and have bigger muscles (to they eye) - do what he said 6-10 repitions and perferably 3-4 sets
Try to never do two or less sets, wont see much of an improvement keep it around 3 at least to 5 at most and only do 5 sets if our dealing with light weight.
I would recomend 30 seconds to one minute, if you muscles relax too muvh between sets its like you never did the one before
Depends on what you want again if your going for more powerfull like in A in red text above, go from anywhere from 75% to your max, but if its B then yes keep it around 60%-85%.
Just my two cents, didnt read the weight loss becouse im not into that stuff.
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Played- Runescape, Conquer
Tested- EQ, RYL, Freeworld
"Eat 5-6 healthy, balanced meals per day."
what are you a fucken gorilla
On the moon, nerds have their pants pulled down and they are spanked with moon rocks!
Actually, I eat around 5-6 meal everyday... and let me say I'm rather thin....
I eat:
-Breckfast(sp?)
-Lunch
-1st mid-afternoon meal(some cerials, or bread and milk)
(-2nd mid-afternoon meal(same))
-Dinner
(-mid-night meal(same as mid-afternoon))
There you have your five or six meals... and no, I'm no gorila.... as said before, I'm rather thin (Height-1.78m, Weight-58.5Kg)
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Played- Runescape, Conquer
Tested- EQ, RYL, Freeworld
I also heard a rumor that the body can only abosrb about 30 grams of protein max, per meal. But that's probobally a rule of thumb, considering some people have uber fast metabilsms.
Although that is not the reason for my name, I played a monk on EQ1, my name was Monk on infantry and monks are just friggin cool. Lollers.
On the moon, nerds have their pants pulled down and they are spanked with moon rocks!