extreme makeover

[Deadmemory]

i was flipping the channels and saw the last part of a guy who was on tonight. as part of his makeover they had him gain muscle mass cuz he was really skinny. i think they usually have 2 months for the makeover. he gained 18 pounds of muscle mass in 2 months then. did any one see this episode and know how they did this?

[noahfor]

Maybe he had excellent genetics. Also I think your muscles absorb water and nutrients, and store alot of glycogen when you start lifting. I have also heard the most you can gain is a pound a week. Taking creatine especially makes your muscles absorb water.

[miko]

That trainer they use is freakin badass! That's how.

If you really want results, you can't beat having a personal trainer. It's expensive, but he/she will push you more than you ever could do by yourself.

[Phaenx]

You can do a lot in 2 months if you know what you're doing. That said, I think they more than likely used a low-rep high-weight method. It's way better then low weight high rep.

I've seen a drastic improvement in terms of strength over the past 3 months and I'm on a damn fatloss routine. I'm down to 14% body fat now, from about 22% when I started.

It's easy if you get it in your mind to succeed.

[miko]

Phaenx... how did you drop the body fat? I too am around 21%. I've already lost about 20lbs over the past year but i've seemed to have stalled.

[Charlatan]

The guy was skinny to start with... he didn't have to drop any fat. They then put him on a very high caloric intake with a lot of protien.

...and he got his ass worked in the gym by a great trainer.

[Phaenx]

Originally posted by miko
Phaenx... how did you drop the body fat? I too am around 21%. I've already lost about 20lbs over the past year but i've seemed to have stalled.

Plan9 threatened to kill a puppy unless I dieted and exercized. I had to learn a little bit of math too. Kidding, but he did help a lot.

http://www.diyglobalsolutions.com/bmr_bmi.htm

Eat 500 less calories a day then your BMR, or take your weight x10 and eat that many calories a day. So a 200 lb man would eat 2000 calories a day and a 220 lb man would eat 2200 calories a day.

Meals are 2-4 hours apart, 5-6 a day. 3 meals, with 2-3 snacks between. One of the snacks comes right after you work out and needs to be full of protein and high GI carbs (protein drink and banana is good).

Here's my diet:

Breakfast:
-Optimum Nutrition chocolate protein shake made w/ skimmilk
-bowl of crispix in skim milk

Snack 1:
-Cottage Cheese
-Piece of turkey

Lunch:
-Turkey/Chicken on wheat bread with lettuce, tomato and mustard (mustard. not ketchup or mayonaise.)
-Fruit (strawberries, apples, peaches, pears. good low GI carbs)

Post workout snack:
-ON Shake
-banana

Snack 2:
-Natural peanut butter on celery.
-ON shake

Dinner:
-Flounder/Chicken Breast/Steak
-Sweet Potato/baked potato/biscuit/cornbread
-Some sort of vegetable (sweet peas, thumbs up yo)


Exercise:

Monday:
High Intensity Interval Training - 23 minutes.

Teusday:
Back and biceps
HIIT - 12 minutes

Wednesday:
Abdominals
HIIT - 23 minutes

Thursday:
Legs
HIIT - 12 minutes

Friday:
HIIT - 23 minutes

Saturday:
Chest and Triceps
HIIT - 12 minutes

Sunday:
Abdominals
HIIT - 23 minutes


High Intensity Interval Training is this:

Hop on something that will get your hear pumping to the max. Do this only if you're confident in your health:

2 minute warmup at 60% effort (of your maximum effort)
1 minute at 90% total effort (pedal a 9 on a scale of 1-10, 10 being the absolute fastest you can possibly pedal)
1 minute rest at 60% effort
1 minute 90%
1 minute 60
1 minute 90
1 minute 60
1 minute 90 Get the idea? Good, but here comes minute 18, it's a little different.
Minute 18: 90% effort. What was hard about that? Look.
Minute 19: 100% effort. There's no rest, that's what.
Minute 20-23: Cool down, 50-60% effort. Good job.

That's the 23 minute session. Lets take a look at the 12 minute session:

2 minute warmup at 60%.
1 minute 100%
1 minute 60
1 minute 100
Minute 8-9: 100% !!
Minute 10-12: Cooldown, 50-60%. Good job.


Have fun. HIIT is tough, give it your best shot but don't be afraid to acknowledge if you're not up to it. I passed out once doing it.

[miko]

Very cool, thanks for all the effort.

I've been doing cardio in 50 minute sessions where my heart rate seems to stay somewhere between 160-175 and my max hr measured out to 190. So i seem to be pretty up there. I do that about 4 times a week with some weight lifting mixed in during the week too. But i tend to take off saturday/sunday except for maybe a 30-50 mile bike ride depending on the weather.

It's my diet that needs the biggest help.

but i think i'll try that high intensity thing!