The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 9 of 9
  1. #1
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    Hulk Bulk! Getting big & green!

    This is the stuff its all about..I actually started yesterday..heres the diet/excercise routine!

    Part I: Exercise Routine

    Day 1: Chest and Triceps

    Chest
    Bench press: 4x10, 10, 8, 6
    Incline bench press: 3x10
    Flat Dumbbell Flies: 3x8

    Triceps
    Dips: 2x8
    Extensions: 4x10, 10, 8, 6
    Dumbbell Skullcrushers: 3x10, 8, 6

    Day 2: Legs

    Legs
    Squats: 4x10, 8, 8, 6
    Lunge: 3x8
    Lying Leg Curls: 3x8
    Calf Raises: 4x8

    Day 3: Back and Abs

    Back:
    Chin-Ups: 3x10
    Bent Over Rows: 3x8
    Deadlifts: 3x8 reps
    Shrugs: 1x10

    Abs:
    Machine Twists: 4x15
    Inclined Leg Raises: 4x15

    Day 4: Biceps

    Biceps
    Preacher Curls: 3x8
    Hammer Curls: 3x8
    Standing Barbell Curls (21ís): 2x21

    Day 5: Shoulders

    Shoulders:
    Military Press: 4x10, 8, 6, 4
    Front Dumbbell Raises: 3x8
    Dumbell Lateral Raises: 3x10

    Day 6: Off [Abs]

    Abs:
    Lying Leg Raises: 4x15
    Crunches: 4x15

    Day 7: OFF

    --------------------------------------------------------------

    Part 2: Dieting Routine

    Protein Intake Goal: (Body Weight) x 1.8
     Calories from Protein: (Protein Intake) x 4 g/cal
    Carbohydrate Intake Goal: (Body Weight) x 2
     Calories from Carbs: (Carb Intake) x 4 g/cal
    Fat Intake Goal: (Body Weight) x .4
     Calories from Fat: (Fat Intake) x 9 g/cal
    Calorie Intake Goal: Total Cals

    Weight 150 lbs.

    Protein Intake Goal: 150 x 1.8 = 270g
     Calories from Protein: 270g x 4 g/cal = 1080 Cals
    Carbohydrate Intake Goal: 150 x 2 = 300g
     Calories from Carbs: 300g x 4 g/cal = 1200 Cals
    Fat Intake Goal: 150 x .4 = 60g
     Calories from Fat: 60g x 9 g/cal = 540 Cals
    Calorie Intake Goal: 2800-3000 Cals

    Meal Plan

    Breakfast [7 AM]:
    4 Egg Whites: | 14g P | 0g C | 0g F | 68 Cals |
    2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
    2 Tbsp Peanut Butter: | 8g P | 6g C | 16g F | 190 Cals |
    1 Cup Orange Juice: | 2g P | 25g C | 1g F | 110 Cals |
    Total: | 30g P | 61g C | 20g F | 525 Cals |

    Snack [10 AM]:
    2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
    1 Tbsp Peanut Butter: | 4g P | 3g C | 8g F | 95 Cals |
    1/2 Banana: | 1g P | 18g C | 1g F | 70 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    Total: | 58g P | 57g C | 15g F | 557 Cals |

    Lunch [1 PM]:
    Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
    ľ Cup of Rice: | 3g P | 35g C | 0g F | 150 Cals |
    Cup of Peanuts: | 6g P | 9g C | 10g F | 150 Cals |
    Total: | 66g P | 37g C | 13g F | 552-622 Cals |

    Snack [4 PM]:
    Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
    2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    1 Tbsp Mayo: | 0g P | 3g C | 5g F | 57 Cals |
    Total: | 36g P | 33g C | 8g F | 364-434 Cals |

    Dinner [7 PM: Pre-Work Out]
    Tuna, Chicken, or Beef: | 30g P | 0g C | 0g F | 150-220 Cals |
    2 Pieces of Bread: | 8g P | 32g C | 2g F | 160 Cals |
    1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
    Fruit : | 0g P | 30g C | 0g F | 80 Cals |
    Total: | 46g P | 74g C | 5g F | 492-562 Cals |

    Snack [10 PM: Post-Work Out]
    5g Creatine Monohydrate [1 teaspoon]
    2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
    60g Dextrose [1Ĺ scoops]: | 0g P | 60g C | 0g F | 240 Cals |
    Total: | 44g P | 66g C | 3g F | 460 Cals |


    Current Total: | 280g P | 328g C | 64g F | 2950-3160 Cals |
    | 1124 Cals/Protein | 1312 Cals/Carb | 576 Cals/Fat | = | 3012 Cals |
    [37.3% | 43.6% | 19.1%]
    Last edited by MD2000; 07-11-2003 at 08:43 AM.

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  3. #2
    Re-Dedicated midee1's Avatar
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    Hey MD2000

    Workout and diet look good.

    Might I suggest some hack squats in addition to regular. I added these mtself yesterday and my Quads are torn up. Felt great.

    BTW welcome to journal land and
    Here we go again!

    "I've seen yer mug. Eeeeeeesh gotta feed ya with teh slingshot!"....Mik in reference to clvmike19

  4. #3
    Re-Dedicated midee1's Avatar
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    Geez I also need to read thru my post for spelling errors before posting don't I
    Here we go again!

    "I've seen yer mug. Eeeeeeesh gotta feed ya with teh slingshot!"....Mik in reference to clvmike19

  5. #4
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    Thanks for the response..I've actually been thinking about getting rid of the lunges all together..I've never had any good experience with em so I was thinking of replacing them with another quad excercise..you reccomend hack squats? What about 45 degree leg press?

  6. #5
    Senior Member cphafner's Avatar
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    Originally posted by MD2000
    Thanks for the response..I've actually been thinking about getting rid of the lunges all together..
    Boo to that! I'm a fan of barbell lunges. I like doing them light as a warmup to squats, or if I have a spotter I like doing them heavy after squats. But thats only my opinion. Good luck with the journal!
    My Journal
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  7. #6
    Re-Dedicated midee1's Avatar
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    I actually do both hacks and 45 leg presses along with regular squats, SLDL, leg curls, leg extensions and seated calf raises. I'm trying to recover from back injuries. So far all the work i'm doing with my legs have helped.
    Here we go again!

    "I've seen yer mug. Eeeeeeesh gotta feed ya with teh slingshot!"....Mik in reference to clvmike19

  8. #7
    Senior Member aka23's Avatar
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    Originally posted by midee1
    Geez I also need to read thru my post for spelling errors before posting don't I
    I have similar problems. The edit function can be quite helpful. I probably edit nearly half of my posts.


    Originally posted by MD2000
    Thanks for the response..I've actually been thinking about getting rid of the lunges all together..I've never had any good experience with em so I was thinking of replacing them with another quad excercise..you reccomend hack squats? What about 45 degree leg press?

    Some quad exercises are listed at http://www.exrx.net/Lists/ExList/Thi...l#anchor172012 . I like lunges, but I also think a combination of squats with heavy machines can work well.

  9. #8
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    JESUS..I did the lunges and they absolutely tore my quads apart..I can't even walk today..good stuff

  10. #9
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    This week has basically been a test run..I've made a few changes..such as moving deadlifts to back days and adding leg curls..also changed to only one set of shrugs. Changed my biceps as well..got rid of concentration curls and instead I'm doing 21's

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