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Ishe

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About Ishe

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  1. Hi Soul, For starters remember this, calories in versus calories out. So, I've just checked out some information for you and your workouts. Your BMR (Basal Metabolic Rate; Amount of energy expended while at rest) is around 1900-2000 Calories/Daily). You BMR decreases with age and with the loss of lean body mass, increasing muscle mass increases BMR. Now from there you want to find your TDEE (Total Daily Energy Expenditure; Amount of calories that your body will burn in a 24-hour period). I've already calculated that here: https://tdeecalculator.net/result.php?s=imperial&g=male&age=25&lbs=165&in=77&act=1.55&f=1 Im not completely sure of your age, so you might want to adjust that. You're going to have to eat around 2800-2900 Calories/Daily. As for your diet, just make sure your Macros fit the 40% Carbohydrates / 40% Protein / 20% Fats = 100% Macros, to maintain your state you'd need roughly 232G of Protein, 232G of Carbs, and 112G of Fats, now you must be wondering where I got these numbers from, well: There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats. Once you add the numbers up you'll be reaching around 2900 Calories, try to avoid too much Sodium and Saturated Fats. I also recommend taking Protein Shakes since they fit Calories and have a good amount of Protein, maybe as a Pre or Post workout. For your meats you'll be wanting to eat White meats, Chicken, Turkey. Eggs are also good to eat, you could even eat Beef or Pork. Make sure you can eat at least 1 Fruit a day, and some vegetables. As for your workouts, I recommend spreading it out in 5 Days into 5 Groups: Shoulders, Legs, Chest, Back, and Arms http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0 I've tried this Program before and it has worked for me pretty well, however if you dont want to do it then stick with what I said above Shoulder Exercises: Dumbbell Shoulder Press (3 Sets x 10 Reps) Upright Barbell Row (3 Sets x 10 Reps) Side Lateral Raises (3 Sets x 10 Reps) Dumbell Shrugs for Traps (3 Sets x 10 Reps) Barbell Overhead Press (5 Sets x 5 Reps) Facepulls (3 Sets x 10 Reps) Back Exercises: Bent Over Barbell Row (3 Sets x 10 Reps OR 5 Sets x 5 Reps) Pullups (5 Sets x 5 Reps OR 3 Sets x 10 Reps) T-Bar Row (3 Sets x 10 Reps) Cable Rows (3 Sets x 10 Reps) Single Arm Dumbell Row (3 Sets x 10 Reps on EACH SIDE) Chest Exercises: Bench Press (5 Sets x 5 Reps) Incline Dumbell Bench Press (3 Sets x 10 Reps) Dips (3 Sets x 10 Reps; If you cant do Dips then do Negatives which is pretty much just going down and not back up, go down slowly) Cable Flys (3 Sets x 10 Reps) Tricep Pulldowns(Not apart of Chest but do Triceps on Chest days, 3 Sets x 10 Reps) Arm Exercises: Barbell Curl (3 Sets x 10 Reps) Dumbell Hammer Curls (3 Sets x 10 Reps) Preacher Curls (3 Sets x 10 Reps) Wrist Curls (3 Sets x 10 Reps) Leg Exercises: Squats (5 Sets x 5 Reps) Front Squats (5 Sets x 5 Reps) Leg Press (3 Sets x 10 Reps) Calve Raises (3 Sets x 20 Reps) I'd recommend doing: Monday(Shoulders w/ Abs) Tuesday(Back+Arms) Wednesday(Chest w/ Triceps) Thursday(Legs w/ Abs) Friday (Back+Arms) I also recommend some people to watch/read: Omar Isuf, Scooby1961, Reddit Fitness, Eliot Hulse, Matt Ogus, Christian Guzman, Bart Kwan, Mark Bell, Alan Thrall. Thats as much as I could do, hope it was even slightly informative, cheers.
  2. Hey, very nice progression! A few questions: Can I know about your Macros and parts of your diet, like the meats you ate? Did you ever feel like giving up because of the diet? Did you have any cheat days withing the progression, if so how many? What kind of cardio do you incorporate to your workouts? Have you tried front squats, they are amazing for the quads. Sorry for the loads of questions, but I'm just curious!
  3. 3 day gym plan

    I agree with rei, and highly recommend doing Starting Strength, I used to do it and it was a pretty good program for Three Days but, if you do not want to do that then here's what I've got to say: For the Back workouts I'd recommend sticking with: Lat Pull Downs, Bent over Barbell Rows, Dumbbell Rows, T-Bars, Cable Rows Then for the Leg day stick with doing Regular Squats they are legitimately good to do and workout many parts of the body, Front Squats as well, Leg Press, Hamstring Curls Machine Friday seems like it's decent, however I'd recommend not doing crunches instead substitute it for Ab Rollers or Leg Raises, and only Twice a week
  4. 3 day gym plan

    Alright that sounds good the Biceps are established, and I'd recommend sticking to 10 reps each set, 6 if its heavier weight of course, and what exactly is your Back workout since it seems you have not updated/established it
  5. 3 day gym plan

    I feel as if you should be focusing on more of your Back instead of Biceps and Biceps would be more of a side workout after the Back session, also how many sets do you plan on doing with the 4 reps?
  6. Dueling Network

    http://ygopro.us/ You can try this, supposedly it works, if you have any concerns just ask in the Discord chat in the link above
  7. Help me DGZ, youre my only hope.

    http://www.twitch.tv/arglive Twitch.tv is one of the main places to watch the Tournaments being streamed, also you can watch past broadcasts from here.
  8. League of Legends

    So Worlds in 1/2 Days   My Picks: Group A: KOO Tigers Counter Logic Gaming Yoe Wolves PaiN Gaming Group B: Invictus Gaming Fnatic Ahq E-Sports Cloud 9 Group C: Edward Gaming SK Telecom 1 H2k Bangkok Titans Group D: LGD Gaming KT Rolster / TSM TSM / KT Rolster Origen
  9. Congrats. to topdeckedlaunchero_o   Also, thank you to everyone that participated.
  10. Alright Starting  Brackets: http://challonge.com/DG201
  11. Signing Up: Post your DN username in this topic if it's different from your DGz Name. The first 8 players to sign up on this thread are added to the participants list. We will go up to 16 if enough people are interested. Please post here if you will need time to build and/or finish your deck. General Rules: TCG, April 2015 Banlist : http://www.yugioh-card.com/en/limited/ All duels must be hosted without watcher's password. DECK changing Is ALWAYS allowed after a won match 10 minutes of inactivity results in a game loss. Remember that you must be in constant contact with me (Down in Flames/Down in Flames) via DN or DGz Please ALLOW Your opponent some time to build his/her deck if needed! (Please dont abuse this just to see what your possible round 2 opp could be playing. Doing so could make you wish you've never attempted to do so and for goodness sakes it's just a for fun testing tourney.) If you're waiting and you contact your opponent and he doesn't respond in 10 minutes, it's gameloss for that opponent (unless you wish to play it out instead.) If you're waiting and you contact your opponent and he doesn't respond in 20 minutes, than it's match loss for that opponent. (unless you wish to play it out instead.) DG / DN: 1. Nelrick / Nelrick 2. ultra plant / ultra plant 3. Ghost-k / Ghost-k 4. topdeckedlaunchero_o / topdeckedlaunchero_o 5. knives1990 / knives1990 6. Trailblazer / ReSTART 7. zarnold98 / zarnold98 8. nelynel12 / nelynel12   FILLER 9. shellac / shellac     Brackets: http://challonge.com/DG201
  12. Shape The Future

    Start it.   Putting on hold, one war at a time.
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