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The Watcher |
Fitness related questions, motivation, and advice
------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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Bad Mother Fucker |
What are some good exercises for increasing calf size? Some good exercises to get a the "six pack"?
Peace, AudioGuy ************************************************* "I am African, not because I was born in Africa; but because Africa was born in me" -Anonymous "The cost of Liberty is less than the cost of repression." -W.E.B. DuBois, John Brown 1909 "... can you imagine Doobie in yo' funk??!!" -G. Clinton Sense is far from COMMON! ... The tragic irony here is that a lot of African Americans may not fully recognize the implications of this decision for years to come. Stop by any barbershop, barbeque or church basement in Black America and you will hear – with distressing frequency – that old canard that "integration" ruined the Black community. William Jelani Cobb ************************************************* |
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The Watcher |
As you may or may not know, Black people tend to have calf muscles that attach closer to the knee than the ankle. This makes our calves look smaller generally speaking. There are only three basic calf exercises: Works the gastrocnemius, which is the larger of the two calf muscles Works the soleus, which sits underneath the gastrocnemius Another exercise for the gastrocnemius A good program would be 3 sets of each exercise with a target of 15-20 reps each set. Use program twice a week. 40-50% of bodyweight is a good starting point with 5 lb increases in weight every 2-3 weeks. Ab work is full of misconceptions for most people. First, great abs are a function of genetics and low bodyfat (8-12% for men & 12-16% for women). Some people can achieve "8 packs" while others only a "4 pack". Before going overboard with ab work, I'd focus on reducing bodyfat through diet, weight training, and cardio. With that said, try the following program twice a week: Works the erector spinae, or lower back muscles. Helps to maintain core strength & balance Hyperextension Demo Crunch Demo Works rectus abdominus, what most people consider abs. Works transverse abdominus, helps to maintain a flat stomach Vacuum Demo 4 sets of hypers & crunches, aiming for 15-20 reps. 4 sets of vacuums, holding the contracted position for 30-60 seconds per set. Good luck! ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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Bad Mother Fucker |
You're a walking workout library... thanks for the info...
Now, what the heck is a Donkey calf raise?? Peace, AudioGuy ************************************************* "I am African, not because I was born in Africa; but because Africa was born in me" -Anonymous "The cost of Liberty is less than the cost of repression." -W.E.B. DuBois, John Brown 1909 "... can you imagine Doobie in yo' funk??!!" -G. Clinton Sense is far from COMMON! ... The tragic irony here is that a lot of African Americans may not fully recognize the implications of this decision for years to come. Stop by any barbershop, barbeque or church basement in Black America and you will hear – with distressing frequency – that old canard that "integration" ruined the Black community. William Jelani Cobb ************************************************* |
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The Watcher |
 Donkey Calf Raise Demo A nice icebreaker in the gym if you can convince a lady to get on your back!  ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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Bad Mother Fucker |
Icebreaker??
*excuse me would you mind riding me like a bronco so I could work out my calves?*  *hey baby, I gots da perfect exercise to work on yo' calves...*  Peace, AudioGuy ************************************************* "I am African, not because I was born in Africa; but because Africa was born in me" -Anonymous "The cost of Liberty is less than the cost of repression." -W.E.B. DuBois, John Brown 1909 "... can you imagine Doobie in yo' funk??!!" -G. Clinton Sense is far from COMMON! ... The tragic irony here is that a lot of African Americans may not fully recognize the implications of this decision for years to come. Stop by any barbershop, barbeque or church basement in Black America and you will hear – with distressing frequency – that old canard that "integration" ruined the Black community. William Jelani Cobb ************************************************* |
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B3 |
D,
Any tips for someone just looking to burn the fat and keep what little muscule they do have? I have no problems with working out. But I think I have the slowest metabolism on earth. It seems I have to kill myself just to make small gains. _______________________ "Morality cannot be legislated but behaviour can be regulated. Judicial decrees may not change the heart but they can restrain the heartless." Martin Luther King. |
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The Watcher |
Are you doing cardio? If not, start with walking, then move on to the elliptical or bike. Aim for 15-20 minutes to start, progressing to 35-45 minutes.
Are you opposed to using any supplements? If not, try Basic Cuts and Sesathin. Basic Cuts is a thermogenic (fat burner) and appetite suppresant. Sesathin is a healthy fat that helps liberate bodyfat. Dosing per label directions will do the trick. If you're not drinking at least 80 ounces of water, start. Take a multivitamin every day. Log your food intake for about a week & let me see it. I can make some clearer recommendations after seeing your normal eating habits. Generally speaking, 4-6 meals a day, each made up of protein & carbs is a good outline. Also, tell me your current workout routine. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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Bad Mother Fucker |
Body building... Do you compete or is it "strictly for ddub"?
Peace, AudioGuy ************************************************* "I am African, not because I was born in Africa; but because Africa was born in me" -Anonymous "The cost of Liberty is less than the cost of repression." -W.E.B. DuBois, John Brown 1909 "... can you imagine Doobie in yo' funk??!!" -G. Clinton Sense is far from COMMON! ... The tragic irony here is that a lot of African Americans may not fully recognize the implications of this decision for years to come. Stop by any barbershop, barbeque or church basement in Black America and you will hear – with distressing frequency – that old canard that "integration" ruined the Black community. William Jelani Cobb ************************************************* |
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The Watcher |
Primarily for me, but I intend to do a show in the near future. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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B3 |
Since having the baby time has been limited and I don't get to the gym like I use to. We recently finished the basement. I made a small gym in my basement - bowflex dumbells and bench and an exerice cycle. I've been TRYING to do a morning cardio of at least 30 min but try for 60. I do my weight training in the evening. I know some of the basics. I eat 5 small meals a day. I try to get at least certain amount of protein. I've change to eating organic. I'm trying to stay way from chemicals but I do take multivitamin, omega 3, and amino acid supplements. I use an egg based protein I found at a health food store. I don't have good results with fat burners. I find they make me jittery. If you know of a "natural" fat burner product that won't cause the jitters... _______________________ "Morality cannot be legislated but behaviour can be regulated. Judicial decrees may not change the heart but they can restrain the heartless." Martin Luther King. |
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The Watcher |
This should be jitter-free
Camphibolic Supplement Facts: Serving Size: 2 Capsules Servings Per Container: 65 Amount Per Serving: Synergy Blend 1140mg -Green Tea (90% polyphenol 50% EGCG) -Cissu Quadrangularis (5% specially extracted keto-sterones) -Bocopa Minnieri (40 %bacosides) -Forslean Other Ingredients: Gelatin, cellulose. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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Founder |
Some Bodybuilding Questions
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B3 |
Do you use or anyone you know use it? _______________________ "Morality cannot be legislated but behaviour can be regulated. Judicial decrees may not change the heart but they can restrain the heartless." Martin Luther King. |
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The Watcher |
------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Tax Kitten |
Thanks for all of your tips for surviving tax season. I really appreciate it. Any tips for summer?
~~~~~~~~~~~~~~~~~ Do not condemn the judgement of another because it differs from your own. You may both be wrong.  |
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The Watcher |
Sorry - don't know how I missed this. Camphibolic has gotten great reviews. I am planning to use a fat burned called Scorch (more on that in Supplement World). I remember that you were having stomach/digestion issues. You may not want to use Camphibolic; the forslean has been known to cause occasional stomach upset, but the cissus should promote stomach lining repair (in addition to tendon & joint repair). I think you will be OK, but I wanted to give you the full picture. If you're still interested, here's a great deal: Sesamin & Camphibolic Deal. Perhaps you should just try the following: Sesamin Will improve lipid profile, liver & kidney health and oxidize bodyfat (with proper diet of course!). Lean Green A green tea extract; promotes fat loss & serves as an antixoidant. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
  I'm happy everything worked out for you! The meals should stay the same. Same for the supplements. Make sure the water intake stays high - I'm sure it gets humid once it heats up in OH! If you're still exercising, stick with it (BTW, how's the therapy going?). You really don't need to change much from the tax season advice. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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B3 |
I already ordered the camphobolic. I'll see what I get from that. _______________________ "Morality cannot be legislated but behaviour can be regulated. Judicial decrees may not change the heart but they can restrain the heartless." Martin Luther King. |
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A1 |
I thought this was interesting... my housemate has decided to take up boxing, mainly to help his salsa dancing... apparently boxing's constant 'stepping around' (my technical term lol) on your feet gives more balance and speed of movement which is ideal for salsa.
 Do you or anyone else box? |
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