Civic-EG.com Forum 3.3.1

- Fri Dec 04, 2009 5:36 am #159945 good tips too dude thanks!


gotta keep postin more in this thread 2 with updates


btw i ran the same 4 mile again this time, it was harder but i don't know if that could be down to my 10 hour shift being harder work this time ?

Then after i done a quick 10 pressups with my feet on the steps outside my house and now im gunna do as many sit ups as i can before bed, ill be fucked and now am workin 2 extra nites but at a waiter this time but itll be worth it,

no pain no gain, never give up no matter how hard it gets


well a managed another quick 15 press ups and 20 sit ups before bed

I smoke my own meat!

lulz...

- Sun Dec 06, 2009 7:30 pm #160272 another run 2day, was a longer run not exactly sure how long but done a sprint uphill aswell to really push masel and gave masel a stitch lol.


lifting 10kg each arm as much as i could then rest and done some squats, was mostly a upper body work out today.

I smoke my own meat!

lulz...

- Sun Dec 06, 2009 8:47 pm #160277 Good Job Lambert, Keep it up!!!

geta cycle of some juice and stack on 20 lbs of muscle and get a cutting cycle and get to about 10% body fat ....lol only thing it will hurt is your balls and liver lol...

Ya, you're cool.

- Sun Dec 06, 2009 10:27 pm #160285 chance whats good to eat at work i get 3 breaks on dayshift 2 15 mins and a half hour, i know i need to eat a substantial amount to build up but i need some advice.

I smoke my own meat!

lulz...

- Sun Dec 06, 2009 10:59 pm #160291 I make a few peanut butter (the 100% natural) and honey sandwiches on whole wheat bread. You can make a few to eat through out the day and they dont need to be refridgerated so they are convienent. Other than that I always have some protein on hand to make a quick shake.
That and I buy a big bag of chicken breasts and grill them all on sunday. that way i have alot of chicken all ready to eat so I dont have to make anything Canned tuna is always an easy quick good snack.

- Sun Dec 06, 2009 11:08 pm #160294 good shout, i dont like peanut butter but tuna n low fat mayo on whole bread ?

and what kind of protein shakes theres so many on the market that i dunno whats best ?


i seen one that helps reduce fat but creates lean muscle but i suppose i need to put on wheight to turn into fat, but im worried that if im not able to go for a run 1 week then itll make me fat

I smoke my own meat!

lulz...

- Mon Dec 07, 2009 12:45 pm #160397

good shout, i dont like peanut butter but tuna n low fat mayo on whole bread ?

I eat the tuna straight from the can. But you could mix it up with low fat mayo or mustard is even better (health wise)

and what kind of protein shakes theres so many on the market that i dunno whats best ? i seen one that helps reduce fat but creates lean muscle

Go here allthewhey.com, the whey protein isolate
and I'm sure they'll ship to you

but i suppose i need to put on weight to turn into fat, but im worried that if im not able to go for a run 1 week then itll make me fat

If you miss a work out or run you wont balloon up with fat. Protein shakes wont make you fat. Its what else you eat/drink that will. Just stick to lean meats (lots) and stick to your work out plan.

Give yourself a cheat day everyonce in a while where you can indulge in some junk food if you have a craving. Just work it off the next day.

- Mon Dec 07, 2009 5:10 pm #160436 im not into mustard but ill try the low fat mayo.

awesome if its easier ill try and find if the shop that has a variety has similar products http://www.allthewhey.com/awpi05.html << sounds awesome

trust me i am dedicated!

and id never pig out but id get wasted once in a while i need to cut off the alcohol consumption a bit! i have 2 of my mates 20th's this sat then obv xmass and hogmany to go so lots of drink but ill be working out a shit load inbetween!

I smoke my own meat!

lulz...

- Tue Dec 08, 2009 9:27 pm #160647 y0 chance soz to annoy u again dude but are u able to mix the protien shakes with milk ? it doesn't say on the pack

http://direct.tesco.com/q/R.206-5264.aspx

my mate wants to know, we just got free sachets the now 45g each sachet.

and soz but told u am a novice at the hardcore style workouts n ghetto way doesn't help but can't afford the gym

been on http://www.mensfitness.com/fitness/ good website! just tried the sit ups with dumbells, very hard lol

I smoke my own meat!

lulz...

- Wed Dec 09, 2009 12:22 pm #160788 You can totally mix the protein with milk! It will help make those bigger gains and IMO it tastes better than with water. I mix mine with Rice milk or Soy milk because I'm lactose intollerant.

Heres the dealio, most people trying to build muscle and mass gains mix it with milk.
On the other hand people (fatty's Dieting) mix it with water because of the less calories.





I haven't worked out in a few days and I'm feeling it... I've been sick for a few days Effing runny nose, nasal congestion and SLIGHT cough. Hope to be over it today or tomorrow. Got lots of tea and honey with me here at work.

- Wed Dec 09, 2009 12:31 pm #160790

been on http://www.mensfitness.com/fitness/ good website! just tried the sit ups with dumbells, very hard lol

I hate sit ups LOL... heres some things to do to strengthin you core! I'm working on all this lately!!

3 Things You Don't Know About Your Core

1. You can strengthen your core without moving a muscle. Whereas most muscles propel you, your core resists movement--for instance, to protect your spine when you twist your torso. So don't be surprised by how hard it is to stay still in this core workout. You're conditioning your core to do its job more effectively.

2. Slouching sabotages your six-pack. Training your core helps correct poor posture. But an hour a week of core work can't compensate for the 50 hours spent slumped over your keyboard. The fix: Stay tall through your hips and keep your head up and shoulder blades back and down all day long.b

3. Core muscles contract first in every exercise. All the energy you exert originates in your torso, before being transferred to your arms and legs. So a weak core reduces the amount of force you're able to apply to a barbell. When you hit a plateau in presses, squats, or any other strength move, ask your-self if you're training your core as hard as you can.

- Wed Dec 09, 2009 12:34 pm #160791 Side Bridge
Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight.





Plank with Diagonal Arm LiftAssume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm for-ward and to the right, so that it points to 2 o'clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o'clock. That's one rep. Your elbows should be bent 90 degrees and directly under your shoulders.




Single-Leg Lowering
Lie on your back with your legs extended straight up. Keeping your legs straight, lower your left leg until your foot is 2 to 3 inches off the floor. Return to the starting position, then repeat with your right leg; that's one repetition. Think about pushing the bottom of your heel away from your hip as you lower your leg. Don't point your toes; keep your foot flexed toward you. Lead with your heel. (you can also do this with both legs at the same time but thats more of an advanced version.)




This was all taken from menshealth.com.

- Wed Dec 09, 2009 4:59 pm #160822 cheers man, and i like sit ups

ur a legend

btw whenever i feel like utter shit, drained, can't open my eyes, sore throat, tight head, cold shivers which ive had all many a time i just kept working and working hard i feel that rest doesn't help me get over feeling like shit but work does, don't just mean working out.

I smoke my own meat!

lulz...

- Wed Dec 09, 2009 5:07 pm #160826 Today Im feeling a little better. I'm going to dress out in a hoody, beanie and long pants and got for a jog after work, try and sweat this sickness away.

- Wed Dec 09, 2009 5:15 pm #160831 gd stuff man it works im honestly shattered the now, not had a good nites sleep in a while been getting like an hour at the most then the rest just tossing and turning! but ill try and push myself with the weights and sit ups

I smoke my own meat!

lulz...