i dont get the same impression
and he's got a cute tight butt
so....i'm gonna keep ing

 

Its a gym thing...you can always tell the guys with skinny legs. They wear sweats and a size small tank top...

 

we'll see... he'll post a pic now that you're calling him out on it

*hopes*

 

I at the first 2 guys posts. I needed a good laugh today, thanks. In all seriousness, can't we all improve our legs, back, arms, whatever? My legs used to be my best bodypart, but now are 25.5" for thighs, and 17" for calves, not terrible, but not the best.

 

you're on! plz post more pix

 

I'd say that's a solid estimate.

 

Hehe, I don't think I can deal with more ridicule on a 2nd pic...we'll stick to one.

 

Kid has a point. I wear shorts to the gym, especially on leg day.

Yesterday's leg workout.

Squats 315x20
Leg Extension whole stack which is 260x14, plus dropset with 160
Leg curls 190 on a 200 lb stack for 12 + a dropset
Seated calf raises, good form, 3 plates for sets of 15
Standing one leg bodyweight calf raises
Walking lunges with 50lb dumbbells in each hand
weighted hyperextensions

So, I'd not say my legs are a weak point. If you all really want this to turn into a Justin pic thread, I can do it, but it seems kind of weird on a car forum.

 

Have you read the thread? I posted my training and diet at least once.

 

i'm one of the few regular girl members here. humor me and post more pics

 

Me=da dumbest. I had no idea you were a chicka. I thought it was just a joke lol. PM me if you want my myspace link, it has more pics there.

 

Copy and pasted from earlier in the thread for those that don't want to skim through all the pages.

"You are correct, diet is easily 80% of the equation. I consistently see guys lifting their asses off and getting half assed results.

My diet the past 3 months.

Zero liquids other than water, not even milk or juice.
2-3 cups of quality brown rice a day (yeah the stuff that takes 50 min to cook)
Chicken breasts
lean ground sirloin
tuna
Myoplex in water, 2 per day
Nitro tech post workout
Nitrix pre workout
bananas and apples
TONS of unsalted trader joes almonds
few veggies, that's my fault
Cook everything in olive oil
natural pb n organic jelly on wheat

Keeping in mind I'm a seasoned lifter (I'm 27 and started at 17), I am now weighing in at 210 with about 8% BF. I'm 6'3".

My recommendation to you is go to a advanced, bodybuilding split like the following: You NEED to train hard though, because you only get one shot to get each bodypart trashed. (you only train each BP once per week)

Sunday: Legs
Monday: Chest, Abs
Tuesday: Back
Wednesday: OFF
Thursday: Shoulders, Abs
Friday: Arms
Saturday: OFF

Get 7-9 hours of sleep a night, minimize partying and alcohol. And enjoy the results!

Not to be a complete showoff, or gay, or whatever, but below is a pic taken this week. I've competed once before at age 23, and plan on a natural show this fall. I've never taken a steroid, GH, insulin in my life. Never will."


"Good question, I'll try and make a list of what *I* feel as necessary.

A quality whey protein for supplementing when either convenience is a factor, or when you need rapid protein uptake *i.e. post workout*
-I like designer whey, muscletech nitro tech, EAS

Quality multi vitamin, I use trader joes, and take with breakfast

1,000mg Ester C, also taken with breakfast as well as post workout

EAS Myoplex meal replacement packages, I have one for breakfast and another mid afternoon an hour before I lift, great stuff (buy the big boxes at dpsnutrition.com super prices and after all discounts, I got 100 packs of it for $125, barely over $1 a pack...hard to beat, that's even cheaper than reg food)

I also add a bit of EAS phosphagen creatine in my myoplex shakes as well, it's cheap and effective."


"If you want the very best advice I have on getting lean, it's the following:

1) Don't rely on cardio to get lean, the futile amount of calories burned doesn't make it the most effective way of getting lean. Do you *ever* see ripped guys or girls doing steady state cardio? Neither do I, and it's not ironic, it's that they are wasting their time. I don't do any cardio at all pre contest, if that tells you what I think about it for getting lean.

2) Put on as much quality muscle as possible to increase calorie burning potential and also lifting heavy via squats, barbell row, deadlifts, bench, etc really amps up the metabolism as well.

3) Most imortantly, DIET IS EVERYTHING. Read that over and over until you get that you can train all you want but as they say, "garbage in garbage out." Very true.

4) as far as diet, I follow a rough 40/30/30 plan, or the Zone, or Balance, or whatever they call it now. Basically, it doesn't make you cut carbs drastically (which I think is very unhealthy and dumb), it has you maximize your macronutrient profile at each meal. Meaning, each meal has quality fats (flax, olive oil, natural peanut butter, unsalted almonds, fish oils, etc), quality protein (chicken breasts, lean steak, ground sirloin, protein powder, tuna, salmon, etc), and quality carbs (red skin potatoes, brown rice my fav, quality whole wheat bread, whole wheat pasta, high fiber fruits), and lastly it's good to add a piece of fruit to at least 2 meals a day. I love apples or pears for their low GI.

EDIT: My diet is so simple, it's funny how easy it is to maintain. I only shop at trader joes and a local grocery store for their meats at times. I live alone, so I dont have to worry about Mom making me crap food, or unhealthy stuff laying around. I only have a small cheat meal once aweek to keep me sane, and it also serves dual purpose by raising the metabolism. You don't want the body to get used to the same things all the time, sometimes a bit of change is good."

 

I'm sorry you feel that way. To me, after completing all the volume before that, 100lbs plus 210 and walking lunges around a track is more intense than you'll ever understand. As they say "you can't please them all."

 

Its been a long long time since I competed last but I will say that I agree with alot of your training methods. I've been training consistantly year after year for the past 25 years. Judges will look for your calves to be equal to your arm size or at least thats how it was when I competed....

You guys just keep training hard, I didn't get to complete muscle maturity until I was 29.

Any questions feel free to ask.....

 

Well hey there! Thanks for actually telling us something about yourself, always good to hear someone with as much experience under their belt as you do. And on the calves, mine are a solid inch smaller than my arms.

 

No problem..I'm in the gym every morning at 4:45am to lift. The people that go at that time think I'm nuts because of how hard I train, but I figure if I'm going that early I'm going for it. For me its always been better to train at that time since I just got a good nights sleep.

 

Almost 27 I have been working out for about 9 years. I have a 405 lb bench for 2 reps, i can should press 125lb dumbells for like 5-6 reps, I can leg press 14 plates on each side of the machine for 4 reps, i dont do squats it kills my knees, and I deadlift 455 for 2-3 reps. In this pic I was only 185 lbs at 5'9" I am now 210 although a little less cut but ill fix that for the summer.