Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: gibberj2 on March 01, 2006, 08:54:42 PM
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120-125 pounds. this picture was taken when i was 19 or so. i had been 137 before but lost everything when i stopped training.
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The following 2 pictures were taken an hour or two ago.
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Here I'm 184. My highest was 188 but no big deal cause when i was 188 i had an extra inch of gut.
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ok, gains look pretty decent. u just need to get cut more 8)
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Definately. I was so damned skinny all i used to think of was mass. You should have seen me in the 130's though I was super-ripped. My lean body weight went from like 106 to 157 which is what I am now. I'm actually going to start to cut now. Last time I tried I lost a bunch of muscle but I regained it. My mistake was too much cardio not enough calories (2200). This time I'm doing no cardio and calories like 2700-2800 to cut down slowly. My job is very very busy so I'm tired enough.
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Well it looks like you posted two pictures of completely different people. I'm sure that is not the case so take it as a compliment. Looks like you just need to cut down now.
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Yes of course I need to cut down. That's what I'm going to do right now. They're NOT 2 different people. they are 4 years apart. in the before picture I was 19. In the other ones I'm 23. Pic was taken yesterday.
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Okay it's time to get serious. I've lost 3/4 of an inch on my waist and the weight is down 2.5-3 pounds. I'm training for fatloss but my diet is still not so good. i'm gonna clean it up. pictures coming in one month. My goal is 29 inch waist. I think it can be done. before training or eating a lot my waist was 28. any advice on diet? i weigh 181 and bf is 13.5-14
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Copy my diet on "hardcore diet bet" thread. you will definitly get results ;D
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Copy my diet on "hardcore diet bet" thread. you will definitly get results ;D
So now you think you know what you are doing, huh?
Gib- I really like your face, it is very unique....keep up the good work-dieting sucks but is a necessary evil sometimes!
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So now you think you know what you are doing, huh?
LOL......I don't have a fricken clue when it comes to dieting which is why I call you to ask for permission, which is why I stated to copy it. ;)
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that diet seems ok. maybe 200 less calories.
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from the picks above looks like you have come a long way keep up the good work
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Right now my weight is down to 180 from 184 in that picture. My arms lost a quarter inch. My waist has lost a whole inch though. I don't wanna lose any more arms. my goal is to lose 10 pounds more but keep all the muscle i got. any suggestions? I'm shooting for 2700 calories and I don't do cardio. I just train with low rest period. My heart rate gets to 130. i think if i get down to 170 and lose muscle i'm gonna have a legendary meltdown. I bought glutamine peptide. how much glutamine is good? also how much protein? i dont cut carbs and fat considerably. my protein daily is like 270. should i up it?
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Youve made it past the hard part.... gaining the mass. Now you need to grit your teeth, hop on the treadmill, and get use to some chicken and rice.
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that may work for the juiced out pro's but i've tried that. when i did i dropped 7 pounds of muscle and 7 pounds of fat... aproximately. My problem is i wanna KEEP the muscle mass while losing fat. a guy who started that damned skinny has trouble keeping his muscle. I'm currently not doing any so called cardio and i've already lost a quarter inch of arms and half inch of chest. i'm eating about 2500-2700 calories and lifting in an accelerated "cardio" style. The waist is going down though, but not as fast as i want.
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another couple of pictures taken at around the same time. the front double bi was actually taken a while back but i weighed the same. I had an unsuccessful cut up phase where i lost a lot of muscle and got back up exactly like i was before.
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I'm doing a lot better. I'm lifting semi-heavy and no cardio. eating low carb high protein. about 2500 calories. a real good meal that has helped me is 2 fat free ham with cheese sandwiches, a little real mayo with low carb multi-grain bread. I'm using one scoop of Optimum with 4 whole raw eggs. I'm eating chicken breast, brown rice and almonds once in a while. beef every couple of days, spinach too. My waist is down to 33 now from 35. in the pic there my waist was like 34.5. My abs are starting to show but my love handles are still there. i'm starting to see leg definition for the first time and my arms are looking tons better in bicep poses. i think the handles are the last thing i'll lose because i've always had a little of that. I think for me to be ripped real good my waist would have to go down to 30. That's easy for me because I used to have a 28.
Guys I need advice on glutamine. how much?
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Right now my weight is down to 180 from 184 in that picture. My arms lost a quarter inch. My waist has lost a whole inch though. I don't wanna lose any more arms. my goal is to lose 10 pounds more but keep all the muscle i got. any suggestions?
D-bol
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as for that question i already found the answer. i dont do cardio. i just eat less food and train hard.
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This is strange. I'm eating 2700 calories with high protein. not doing cardio, just lifting... due to my super metabolism my waist is still going down. Just dipped under 33 but i'm losing muscle. Better to save the muscle. I'm gonna start bulking up again today but watch the gut. As far as cutting down... i'm gonna bulk for about 6 months and try it again... don't know what to do... every time i try i lose muscle. the cardio didn't work, circuit training didn't work, just plain lifting didn't work.... i'm losing muscle. better just go back to eating 3300 calories and start growing again despite the abs. My abs are starting to show again but i dont wanna have my arms get down to 14 so i can see my abs. can someone help? the decision's been made though. i'm gonna start bulking. Goal is chest 44 and arms 16. currently chest is 41.5 and arms 14.75. I lost a half inch in both... what the hell man!
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dude pick one or the other. all this flip flopping your doing to your body is going to jack it up. Either DEDICATE to a diet and do it or dont even try. Even if your Arms get down to 14, dont be scared of that crap. Your not gonna beef up to 17" arms and diet down and have 16" arms, come on dude. Reality check man. Take a break for a while, stay where your at and gradually put on some quality muscle. Wait 6 months or so to even try bulking, itd be a lot better for your body.
good luck man.
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I dont think you should worry about cutting up as yet, you need more mass. You've gained some size with little bodyfat.
Why not keep going??
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wait 6 months? what do you want me to do during that time?
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wait 6 months? what do you want me to do during that time?
gain quality lean muscle, just eat properly, obtain the protein you should, and workout, youll gain more muscle than you think.
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gain quality lean muscle, just eat properly, obtain the protein you should, and workout, youll gain more muscle than you think.
exactly.
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I'm 180, 13.5% fat 5'11" and i tend to lose muscle quickly when i cut calories or stop training. How much do you guys think I should eat?
Oh, a more important question. If gaining lean muscle was the best way and always possible why do people bulk? If anyone had a choice they would gain muscle without fat.
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I'm 180, 13.5% fat 5'11" and i tend to lose muscle quickly when i cut calories or stop training. How much do you guys think I should eat?
Oh, a more important question. If gaining lean muscle was the best way and always possible why do people bulk? If anyone had a choice they would gain muscle without fat.
its simple, People bulk to add a good amount of muscle. In your situation with all your body flip flopping it would not be healthy or good at all for you to do this. Simple as that.
how much you should eat? Well start at at least 200g of protein and just gradually increase it. Eat healthy complex carbs, veggies, fruits. Eat at least 5-6 times a day, with this 200g of protein should be easy. Dont go without 4 hours of food, if your at work, by peanuts from the vending machine, its that easy. If they dont have a vending machine, make some food before you leave. If your too lazy to pack food for when your at work, stop at the gas station, by some peanuts. Simple.
Over time you can gradually slip on what your eating, but AS LONG as your getting your required protein. Your body needs a rest man, give it 6 months, then do what you want or come back to us and ask for an opinion then.
If you do this, you WONT LOSE ANY MUSCLE, YOULL GAIN IT! Believe me, youll suprise yourself man. Good luck
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120-125 pounds. this picture was taken when i was 19 or so. i had been 137 before but lost everything when i stopped training.
wtf do you people come from? i was 145 in 8th grade and i was just the average joe.
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i eat at LEAST 300 grams of protein a day. anyway yea so what i was 120? You never seen skinny people?
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I'm 180, 13.5% fat 5'11" and i tend to lose muscle quickly when i cut calories or stop training. How much do you guys think I should eat?
Oh, a more important question. If gaining lean muscle was the best way and always possible why do people bulk? If anyone had a choice they would gain muscle without fat.
It's probably fat that you are losing. You might be used to your size - but like a bodybuilder in the offseason, a good portion of it is fat. It's not real muscle.
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May 19 pics
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Well done,mate,you have made some very good gains 8) Calves look really good-keep up the good work.
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thanks. anyone wanna give advice?
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thanks. anyone wanna give advice?
Go back to the gym.
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keep learning 24/7 , stick to diets/routines for a solid amount of time , eg 3 months to see whats working and what isnt
progress in weight lifted with good form and get back to us in 2 or so years :)
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Any more advice? on weak points? Anything upperbody exept arms. I say that because my arms just need to get bigger with the rest of me. But my back and especially chest needs specific attention. i think i need to fill in the middle. A friend of mine says I need most attention on shoulders but I don't agree. The side delts I think are what is lacking but you guys tell me.
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Any more advice? on weak points?
you definitely need hamstrings and back.
heres some advice.....
back: you can go much heavier on back than you think, with just high concentration and focus. so load an extra plate, and squeeze out the same amount of reps as you usually do.
heres a good workout:
pull downs: 4x 10
barbell/machine rows: 4x 8-10
seated rows with hammer grip: 4x 8-10
bent over db rows: 4x 8-10
machine pullovers (stay in the front to avoid pec use): 4x8-10
pulldowns: 4x10
hamstrings, dont work them out on the same day as quads. do three solid hard movements for 4 sets each, all with about ten reps a set. you can choose the movements, as most gyms dont have the same hamstring equipment.
you could use lying hamstring curls, sitting hamstring curls, standing hamstring curls, lying dumbell hamstring curls, hamstring curls using the pull down machines knee pad (ala federov)....
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that's what i usually do for hams. as for back i am working on width. in the back pose my traps are really missing. i wanna get the traps going down my back. my current back routine is
4 sets cable rows
4 sets barbell or dumbell rows
4 sets close grip pulldowns
I can't handle a monster workload because i do shoulders right after and also i can't handle monster workloads anyway.
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I would concentrate on exercises that you can potentially use more than your bodyweight and just try to keep upping the weights.I find the 5 x 5 system is pretty good on the heavy basics.Here's a good back workout.
Chins 3 x max
Deadlift 5 x 5 use first 2 sets as warm ups
Bent over Rows 3 x 6-8
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I just deadlifted 270! LIGHT WEIGHT BABY!
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I squatted 260 for 6 reps tonight and here is my arm pic from the other day!
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I squatted 260 for 6 reps tonight and here is my arm pic from the other day!
your legs look like you dont train them at all! Maybe your going too heavy, and not getting the mos tout of th emovement!!! The weight is being absorbed by all the other muscles. Back off the weight, and his some squats DEEP, higher reps..get a pump going! Its not always how heavy you go! Get a pump going for the muscle your training, feel the muscle...
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when i took those pictures my squat was less. like only 225 for 6 reps. They're also a little fatty there.
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gibber you're a monster keep it up! 8)
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Need to diet more. Cut out the fat. You seem obsessed with size, but it's meaningless without definition.
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yes i'd say i am obsessed with size but i dont have any yet. i know i need to lose fat but if i do sucessfully (keeping the muscle) i will only be a 170 guy with abs. my two previous attemps were catabolic failures. as far as my legs... they are 25 1/4 inches right now. a little bit leaner than there but still. i wanted to post pictures by the 30th but i think i won't now. i was taking halodrol-50 by gaspari (stay away from that stuff) and eating low carb. i was getting leaner and stronger at the same time and then started eating extremely low carb a couple of days later i started getting pains in my chest, shortness of breath and had a monster meltdown thinking this stuff was gonna give me gyno. i stopped taking it, ordered novedex xt which you're supposed to take after and haven't worked out for like 5 days. i was also taking hotrox and tried the maximum dosage 3 in the morning and 3 later in the day and some time later my whole left side went numb and i thought i was having a heart attack so i went to the ER. they checked my heart and my blood. everything's fine but i still have little pain in my chest. on both pectorals near the inner part and on the left side in the way outter part. it feels like residual pain from getting jabbed with a finger in the chest really hard. it comes and it goes. no idea what it is. so for a couple of days i've been seeing a lot of my friend sesame chicken.
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yes i'd say i am obsessed with size but i dont have any yet. i know i need to lose fat but if i do sucessfully (keeping the muscle) i will only be a 170 guy with abs. my two previous attemps were catabolic failures. as far as my legs... they are 25 1/4 inches right now. a little bit leaner than there but still. i wanted to post pictures by the 30th but i think i won't now. i was taking halodrol-50 by gaspari (stay away from that stuff) and eating low carb. i was getting leaner and stronger at the same time and then started eating extremely low carb a couple of days later i started getting pains in my chest, shortness of breath and had a monster meltdown thinking this stuff was gonna give me gyno. i stopped taking it, ordered novedex xt which you're supposed to take after and haven't worked out for like 5 days. i was also taking hotrox and tried the maximum dosage 3 in the morning and 3 later in the day and some time later my whole left side went numb and i thought i was having a heart attack so i went to the ER. they checked my heart and my blood. everything's fine but i still have little pain in my chest. on both pectorals near the inner part and on the left side in the way outter part. it feels like residual pain from getting jabbed with a finger in the chest really hard. it comes and it goes. no idea what it is. so for a couple of days i've been seeing a lot of my friend sesame chicken.
Dude.
Get lean. Real lean.
Once you do that, it will help you put on quality mass.
After the quality cutting diet, you need to eat nutrious and shit, you basically just up the caloric intake.
You will gain quality while staying much leaner.
Take the rest of the summer to cut.
Then, by the first of October, you start the hyper diet (bulk).
Good luck.
The sooner you get on track the better.
YIP
Zack
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i like the idea. but i no longer believe i should bulk... my muscle doesn't grow fast enought to bulk. all the extra food makes me fat. plus i'm natural (unless halodrol was real roids... anyway i'm finished with that stuff, no more fake roids and i won't start real ones) i think i just need help with the cutting. the cardio thing doesn't work for me. just knocks off all my muscle at the same time with fat. last time i did it i went from 192 16.5% bodyfat to 173 unknown bodyfat but i still had no abs and my strength was way down and i also lost a lot of size. i was on 2400 calories with lifting 4x a week and 15 min cardio 4x a week. i'm gonna try 5 days a week lifting with semi restricted calories. i have short rest periods between my sets right now so i do get "cardio". by the way have you seen my WAY before picture?
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gib you are starting to scare me with your new found strength! :o
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why don't you stay out of my threads? that doesn't even make sense as a sarcastic remark because i didn't even say anything about strength. go make fun of yourself somewhere saying you're gonna win the olympia naturally. i think you at first believed your own retardedness and then accepted the fact that you are a joke so went along with it. you're worse than little kids who need attention.
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i like the idea. but i no longer believe i should bulk... my muscle doesn't grow fast enought to bulk. all the extra food makes me fat. plus i'm natural (unless halodrol was real roids... anyway i'm finished with that stuff, no more fake roids and i won't start real ones) i think i just need help with the cutting. the cardio thing doesn't work for me. just knocks off all my muscle at the same time with fat. last time i did it i went from 192 16.5% bodyfat to 173 unknown bodyfat but i still had no abs and my strength was way down and i also lost a lot of size. i was on 2400 calories with lifting 4x a week and 15 min cardio 4x a week. i'm gonna try 5 days a week lifting with semi restricted calories. i have short rest periods between my sets right now so i do get "cardio". by the way have you seen my WAY before picture?
Get serious with the nutrition.
Eat good whole foods. Lots of veggies. Brown rice. Tuna. Olive oil. Flax seed oil. Salmon. Oranges. Hazelnuts. Some protein powder. Beans.
Ditch the fast food completely.
Check the nutrition board for recommendations on a good postworkout drink, although you won't get a better recommendation than this: ;)
50 g dextrose
50 g maltodextrin (100 g of either these are pretty good too)
25 g protein powder
3-5 g creatine
with water
YIP
Zack
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Gibber lay off the lard and start training hard.
sincerely,
Alexxx
Future mr. Olympia
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Gibber, just look at that guy in the raw meat thread. Viking something...
The guy probably weighs less than you, but he looks far more massive and impressive because he is lean as hell.
You aren't really losing muscle. It's fat, don't fool yourself.
Just look at Arvilla. He never lost muscle, it was fat.
It's not about what you weigh, it's about how you look.
People are either impressed or not, they aren't going to ask you what you weigh and laugh about it.
I'm not dissing you though, you went from looking like an emaciated concentration camp boy to looking like an athletic person that needs to lose a few. That's quite an accomplishment, you just need to keep going.
Props on the calves and the biceps. You look noticeably more defined in your latest pics.
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you saying people can't lose muscle? i would know if i'm losing muscle. i measure my bodyfat too.
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No I'm not saying that. As long as you continue to train and get the protein you need you will not lose muscle though. You will gain muscle. Always. Who cares about your body fat. Everyone can see that it's too high. Not so much that you look fat, but it's something you should focus on if you ever want to look defined.
Your biceps and calves are larger.
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No I'm not saying that. As long as you continue to train and get the protein you need you will not lose muscle though. You will gain muscle. Always. Who cares about your body fat. Everyone can see that it's too high. Not so much that you look fat, but it's something you should focus on if you ever want to look defined.
Your biceps and calves are larger.
Disagree there Oliver-I think that one of the hardest challenges facing natural bodybuilders is to get into contest shape without losing muscle.I have certainly lost some muscle along with the fat but have accepted this in a bid to become shredded.In theory,maybe,if you have enough protein you should not lose muscle but in practice it does not happen like that.However,you will look more impressive in better condition although you will look smaller in clothes.
Also I don't think that Mike Arvilla is a great example to use as,with all due respect,he's not a natural and can take various drugs to prevent catabolism.
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For those of you who haven't seen it this was me at 19 years old. If i stop working out for 6 months i lose 25 pounds. i have the worst genetics possible. and that pic was after i went from 108 to 137 and the back down to 120 when i stopped working out. YES that's right when i was 15 i was 5'9" and 108 pounds! I think if i stop working out for 2 or 3 years i'll go down to 135. Anyway whenever i do any cardio i drop tons of weight of every kind. any suggestions? some people are telling me to get definition back and then start trying to build again. others tell me to keep going for size. maybe i should take a poll.
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For those of you who haven't seen it this was me at 19 years old. If i stop working out for 6 months i lose 25 pounds. i have the worst genetics possible. and that pic was after i went from 108 to 137 and the back down to 120 when i stopped working out. YES that's right when i was 15 i was 5'9" and 108 pounds! I think if i stop working out for 2 or 3 years i'll go down to 135. Anyway whenever i do any cardio i drop tons of weight of every kind. any suggestions? some people are telling me to get definition back and then start trying to build again. others tell me to keep going for size. maybe i should take a poll.
Thas no excuse for being a wuss!
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what part of anything i said has anything to do with being a wuss? knowing that i shouldn't do cardio? if you wanna say wuss say it to all the walking dead and fatties running on a machine like a hampster.
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what part of anything i said has anything to do with being a wuss? knowing that i shouldn't do cardio? if you wanna say wuss say it to all the walking dead and fatties running on a machine like a hampster.
No sir you are the biggest pussy on getbig history!
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Disagree there Oliver-I think that one of the hardest challenges facing natural bodybuilders is to get into contest shape without losing muscle.I have certainly lost some muscle along with the fat but have accepted this in a bid to become shredded.In theory,maybe,if you have enough protein you should not lose muscle but in practice it does not happen like that.However,you will look more impressive in better condition although you will look smaller in clothes.
Also I don't think that Mike Arvilla is a great example to use as,with all due respect,he's not a natural and can take various drugs to prevent catabolism.
I've stopped working out for months and not lost anything.
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what part of anything i said has anything to do with being a wuss? knowing that i shouldn't do cardio? if you wanna say wuss say it to all the walking dead and fatties running on a machine like a hampster.
Whatever you are doing you just need to keep doing it. You are losing fat. Your latest pics look better than the pics before that. You have a little fat around the obliques, but like I said, whatever you are doing is working. It will go away if you continue. You can make out the serratus muscles a little.
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For those of you who haven't seen it this was me at 19 years old. If i stop working out for 6 months i lose 25 pounds. i have the worst genetics possible. and that pic was after i went from 108 to 137 and the back down to 120 when i stopped working out.
Analyze it further. When you stopped working out, I bet you changed the way you ate too. Remember your metabolism was up and then you quit, but the metabilism was still going. Now if you at less, of course you would lose weight. YES that's right when i was 15 i was 5'9" and 108 pounds! I think if i stop working out for 2 or 3 years i'll go down to 135. Anyway whenever i do any cardio i drop tons of weight of every kind. any suggestions? some people are telling me to get definition back and then start trying to build again. others tell me to keep going for size. maybe i should take a poll.
If you are serious then get an underwater BF%, find out how much lean mass you have compared to BF. Workout for 3 months with the intention of losing BF and get tested again and compare the results.
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I'm 180, 13.5% fat 5'11" and i tend to lose muscle quickly when i cut calories or stop training. How much do you guys think I should eat?
Oh, a more important question. If gaining lean muscle was the best way and always possible why do people bulk? If anyone had a choice they would gain muscle without fat.
Look, decide what you want to do. If I were you i would go on a nice clean diet, low fat, high protein, moderate carbs, and stick to it for, well ever! Natural bodybuioding is something you invest in the future in- it takes time to really get the results you want- but the key is your diet and protein intake. Judging from your body you have to be careful from fast foods, and in general high calories...Its all in the diet man, all in the diet..
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SOOOO what do you guys want me to do? lose fat? or keep trying to grow?
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SOOOO what do you guys want me to do? lose fat? or keep trying to grow?
Its your body you decide! If I where you I would start doing cardio every morning for an hour on an empty stomach and then latter during the day hit the weights hard! That way you will get the best of both worlds!
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i'm not going to answer anything you say any more. you clearly don't know how to read.
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SOOOO what do you guys want me to do? lose fat? or keep trying to grow?
You're doing fine. We can see you are making progress. You've done both - cut fat and put on muscle. Growing fat isn't the kind of growth you want. I wouldn't change anything you're doing now. Just don't get paranoid and start thinking you're losing muscle.
It looks like you have good genetics for calves and biceps...i see alot of potential there. Or perhaps it's not genetics. Strictly hard work maybe.
Deltoids and traps look weak relative to the rest of you. Do some heavy rowing until your traps really burn. Isolate your deltoids. Just give your body a full week to rest after doing heavy compound movements like bent over barbell rows.
by the latest pics.
Strong points - Calves, quads, biceps, abs
Weak points - Chest, traps, shoulders, fat around obliques.
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Remember the more muscle that you carry the more fat you burn.Like Heracles suggests keep your diet reasonably clean with plenty of protein,complex carbs and some healthy fats and you will achieve your goals.If you want to do a little cardio then do but I would not go over the top with it.Your improvements are admirable just keep it up.
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This is strange. I'm eating 2700 calories with high protein. not doing cardio, just lifting... due to my super metabolism my waist is still going down. Just dipped under 33 but i'm losing muscle. Better to save the muscle. I'm gonna start bulking up again today but watch the gut. As far as cutting down... i'm gonna bulk for about 6 months and try it again... don't know what to do... every time i try i lose muscle. the cardio didn't work, circuit training didn't work, just plain lifting didn't work.... i'm losing muscle. better just go back to eating 3300 calories and start growing again despite the abs. My abs are starting to show again but i dont wanna have my arms get down to 14 so i can see my abs. can someone help? the decision's been made though. i'm gonna start bulking. Goal is chest 44 and arms 16. currently chest is 41.5 and arms 14.75. I lost a half inch in both... what the hell man!
its not muscle ur losing its fat u have fat on ur arms and chest to u know.anyway just maintain as much strengh on ur exercises reduce ur calories and forget about glutamine it wont help u.and get lean u will look much better even if ur arms do go down to 14 good luck
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Gib - now I see after reading this post why you said what you did....you are a youngn who really doesnt understand nutition or training, keep reading bro...you'll grasp it!
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Reading what? the magazines? Dude if you're 6'2" 170 and talking about taking any sort of drugs or testosterone you're the one who doesn't know. You don't NEED drugs to build muscle. If you choose to take drugs (which I won't but it's a personal decision) you should have some good size on you already. If NOT you're just a guy who relies on steroids to put on a little bit of muscle.
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I didn't wanna put the pictures cause of the acne but what the hell, who cares. It had actually mostly gone away with this neutragena bodywash but i stopped using it for about 3 weeks. I took these pictures 3 days ago when i came back from the gym.
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Looking at those I think I need more traps. I'm a little bit confused about traps. when i used to do a lot of shrugs my traps seemed only bigger from the front but from the back in the middle of my back they never looked any different. Advices guys? :)
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Deadlifts and power cleans?
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Do a couple sets of deadlifts - 8 - 12 reps.
Do shrugs with heavy weight or a barbell standing nearly straight, then bend you knees more, lean over, and do them in this position. Hold the weight and squeeze the muscles at the top of each rep. Do one final set like a fireman's carry - hold the weight up with your shoulders until you can't hold it anymore.
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My new diet
i eat these meals in different order.
-shake: 3eggs, 4oz. half and half, 3oz. water 2 scoops whey
-shake: 3eggs 4oz. half and half, 3oz. water 2 scoops whey
- 2 packets low sugar oatmeal 5oz. 2% milk
- 1/2 lb ground beef and cheese
- chicken breast (each one in the package is different size), large green salad with 1tbsp ranch dressing
I'm following the old school food combination. Proteins with fats and salads and complex carbs alone.
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you're doin deads already, might as well do some power shrugging(with a pause at the top)..This movement is basically deadlifting down to above knee level and explosively shrugging up to full contraction. 4-6 reps.
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I'm not doing deads right now. my strength went down a little cause i'm eating less food and lower carbs. I did try barbell shrugs today. felt it more in my hands and forearms than traps. At the end of my workout I did some exercise i made up (I'm SURE I'm not the first one who's done it) where i put the rope people use for triceps on the cable station and do a row but real high with my elbows way up. makes me feel the traps a lot.