workout advice

Post by **HM-PuFFNSTuFF** » Fri Oct 07, 2005 1:47 am

okay so I already play soccer three times a week, (Wed Sat Sun). I've just joined a gym and I'm looking for advice on how to gain definition, core strength and endurance (cardio)

thanks in advance. you're all beautiful

*looks at tnf*

Post by **plained** » Fri Oct 07, 2005 1:50 am

wow you work out plenty ey

i'd guess its all diet .

im eating hagandaus vanillaswissalmond atm thats good for toine

Post by **[xeno]Julios** » Fri Oct 07, 2005 1:54 am

for core strength you want to learn squats and deadlifts (romanian deadlifts are a good complement to squats)

definition is primarily a function of body fat and muscular development

i'll be over in the next 15 min

Guest · Post by **Guest** » Fri Oct 07, 2005 1:55 am

Reincarnate into someone that isn't completely useless.

Post by **plained** » Fri Oct 07, 2005 1:59 am

its i little unusaul that your not seeing the definition you want with your current activity level.

what do you eat?

dont bother destroying your back for def tho

Post by **losCHUNK** » Fri Oct 07, 2005 2:01 am

aye mun thats wha i was thinking

footy gives pretty good muscle tone

stop drinking the beer

Post by **HM-PuFFNSTuFF** » Fri Oct 07, 2005 2:02 am

plained wrote:its i little unusaul that your not seeing the definition you want with your current activity level.

what do you eat?

dont bother destroying your back for def tho

i have half decent definition now. I'm was just trying to explain that it's not crazy mass that I'm looking for, rather just more strength and lean muscle

Post by **plained** » Fri Oct 07, 2005 2:04 am

well then what do you eat cause its all that with all that soccer

Post by **losCHUNK** » Fri Oct 07, 2005 2:04 am

im guessing running, rowing n all that stuff

i dunno tho, aint worked out in years

gyms round here will eat your money right outta your ass

Post by **HM-PuFFNSTuFF** » Fri Oct 07, 2005 2:04 am

i eat lots of pussy

Post by **Duhard** » Fri Oct 07, 2005 2:05 am

I suggest you try Synthol..I just can't get enough of it!!

Post by **HM-PuFFNSTuFF** » Fri Oct 07, 2005 2:05 am

I'm joining the gym where julios goes so lord help me

Post by **HM-PuFFNSTuFF** » Fri Oct 07, 2005 2:05 am

Duhard wrote:I suggest you try Synthol..I just can't get enough of it!!

can i inject it into my pecker? I'd try that at least once.

Post by **plained** » Fri Oct 07, 2005 2:06 am

yea synthol fraft dinner and toast and butter

then pussy

Post by **plained** » Fri Oct 07, 2005 2:06 am

HM-PuFFNSTuFF wrote:I'm joining the gym where julios goes so lord help me knees

Post by **R00k** » Fri Oct 07, 2005 2:23 am

Yea, squats and deadlifts for core. For overall workout, do chest/triceps one day, back/biceps one day, and legs/stomach one day.

The main thing you don't want to do is increase your weight rapidly. Workout with an amount you can do 12 reps of while still pushing yourself. If you build too hard it might limit your flexibility and hurt your soccer game.

Have plenty of protein before and/or after your workouts. Probably sugars too, but I don't know enough about simple/complex sugars to give any advice there.

I'm sure tnf can expound on this a lot more than I though.

Post by **tnf** » Fri Oct 07, 2005 2:46 am

i'd actually avoid the chest/tricep back/bicep, leg abs type bodybuilding routine if you are playing soccer and stick with core workouts - maybe even circuit training stuff where you hit the upper body one day and lower the next with nothing but basic movements.

i'll give you more specific advice later - probably not until next week as we are leaving for the middle of fucking nowhere tomorrow.

Post by **Pooinyourmouth** » Fri Oct 07, 2005 2:55 am

Well according to geoff all you have to do is not eat and dont wipe your ass, and wah-lah.... you're fit.

Post by **Canidae** » Fri Oct 07, 2005 3:33 am

Diet.

Post by **HM-PuFFNSTuFF** » Thu Oct 27, 2005 11:40 pm

okay so now I'm interested in 'workout nutrition'

what should i eat prior to a workout and what should I eat after? does it matter what kind of protein i get after a workout? i.e. is soy as good as tuna?

tia

Post by **tnf** » Thu Oct 27, 2005 11:45 pm

shit sorry puff, I meant to get back to you a long time ago about things...pre workout - good stacked carbs, maybe a small amount of whey protein (just a few grams). Post workout whey protein is also good, it is quickly absorbed and cheap. Also, very important to get some carbs post workout (within 30 minutes)...if you want simple sugars, now would be the time to get them...replenish your liver glycogen stores.

but the bottom line is this - if you dont want to make a complete science out of it, post workout ANY protein is better than none. So maybe a fruit drink and some tuna after the workout if that is what you have.

Post by **HM-PuFFNSTuFF** » Thu Oct 27, 2005 11:49 pm

tnf wrote:shit sorry puff, I meant to get back to you a long time ago about things...pre workout - good stacked carbs, maybe a small amount of whey protein (just a few grams). Post workout whey protein is also good, it is quickly absorbed and cheap. Also, very important to get some carbs post workout (within 30 minutes)...if you want simple sugars, now would be the time to get them...replenish your liver glycogen stores.

but the bottom line is this - if you dont want to make a complete science out of it, post workout ANY protein is better than none. So maybe a fruit drink and some tuna after the workout if that is what you have.

no worries man I've been doing a lot of research and have been trying different stuff out at the gym. I've pretty much figured a solid routine for me I think.

thanks for the nutrition advice. i have a half hour to eat sweets after a workout?

i'll probably be eating a high protein cereal post workout. sound good?

Post by **tnf** » Thu Oct 27, 2005 11:53 pm

i'd get something wtih simple sugars in there...unless the new research says otherwise...getting those simple sugars will help replenish that liver glycogen quickly. drink a high glycemic index juice or something after the workout...

i need to peruse the latest research..

Post by **plained** » Fri Oct 28, 2005 12:33 am

its hard to know when exactly to do what.

especially sinse every person is so so vastly differant from the next.

you know when you squeeze your fist really tight and you feel strong as fuck sometimes?

i believe thats a good time to workout.

if you feel significally weaker than your strongest, dont work out, you may go in reverce.

the way people live today is all about fitting stuff in at a certain time.

sometimes that can be counterproductive to whats actually happening to your body.

if your not already superman, its a thinking mans game.

Post by **tnf** » Fri Oct 28, 2005 1:40 am

plained wrote:its hard to know when exactly to do what.

especially sinse every person is so so vastly differant from the next.

you know when you squeeze your fist really tight and you feel strong as fuck sometimes?

i believe thats a good time to workout.

if you feel significally weaker than your strongest, dont work out, you may go in reverce.

the way people live today is all about fitting stuff in at a certain time.

sometimes that can be counterproductive to whats actually happening to your body.

if your not already superman, its a thinking mans game.

yea there are always some individual things, but there also some basic biological/physiological truths - its a matter of combining the two into a plan that works for you. That's why I think so much of teaching people a core group of exercises, nutrition strategies, etc., that they can modify and adjust to what works for them. I believe in building up someone's exercise 'toolbox' as opposed to just having them follow a cookie cutter routine (although those cookie cutter routines are often useful for getting someone started and into the game..)