Choco's and Arthur's Fitness Center

[Choco_Sabroso]

Well, since there is FINALLY a fitness and health forum, I figured that we bring the old fitness center thread that was in the general section and out it in its rightful place.

Any questions you guys may have about type of workouts, diet, or supplements you may have, Arthur and myself will do as much as we can to answer your questions.

Any other input is greatly appreciated.

Trainers

Arthur aka Brazilian Stallion

http://www.ratehispanic.com/images/members/79644.jpg?89http://www.ratehispanic.com/images/gallery/79644_1133428466.jpg

Sammy aka Puerto Rican Macho

http://www.ratehispanic.com/images/members/131533.jpg?54 http://www.ratehispanic.com/images/gallery/131533_1175179619.jpg

Eugenio aka El Prieto Sabroso

http://i3.photobucket.com/albums/y84/bambax18/Eh.jpghttp://i3.photobucket.com/albums/y84/bambax18/DSCN1216.jpg

[Magic187]

i dont need none of yall help

[contender]

i dont need your help..


Come to Contenders Health Forum thread.

[elpapichulo]

what about the "cream and the clear" i heard you and arthur manufactur it ....if so umm put my friend down for 10 bottles each

[Washi_TheRaver]

I heard It doesn't matter what you eat if you'r trying to gain muscle mass.Is that true?

[UDNTKNOME]

whas good i gotta get my chest up. i do push ups and go to the gym when i have time an lift some weights pull ups and all em upper body work outs...i got maaaaaaaaaaaad bottles of ensure to give me all that good shit so i can get this weight...soon i should be like choco!!!! :D

[Choco_Sabroso]

i dont need your help..


Come to Contenders Health Forum thread.
Hahaha...I saw your question man...I had to do something for work thats why

But your main question was if creatine is a good product and what are the side effects right.

Well after doin some research, and from my own experience creatine is a good product ONLY if your a serious bodybuilder/athlete. For example, if you take creatine and workout for like a week then take a break...your not helping the purpose of it.

Now for side effects i heard that there are very rare causes of kidney problems. But for the most part, its a safe product to use. The only side effect is what you take the supplement with. For example, if you take creatine with a citrus fruit, your gonna be running to the bathroom real quick. The same goes for warm water. Another impotant thing is that when you take this product, you must always replnish yourself with plenty of water. Cause what creatine does is takes water from other parts of your body to increase muscle volume.

Hope that helps somewhat. If you need more info, let me know

[PuertoRocKing18]

like im a personal trainer on sum serious shit so u guys beta close this thread and remake it with my name ahora choco... deja la mielda :D

[Choco_Sabroso]

I heard It doesn't matter what you eat if you'r trying to gain muscle mass.Is that true?

No...what you eat does determine it and what type of exercises your doing.

In order to gain muscle mass, you have to consume alot of protein and gain the proper calories per day. I think the standard amount to each each day is about 3,000 calories and 115mg of protein.

When it comes to the types of workouts you do, there is a golden rule.

"Heavier weights + Less Reps = Mass"
"Lighter weights + More Reps = Definition"

[Choco_Sabroso]

like im a personal trainer on sum serious shit so u guys beta close this thread and remake it with my name ahora choco... deja la mielda :D
Hahaha...word man...Lemme add you up bro.

Like I said...any other input is cool :D

[PuertoRocKing18]

Hahaha...word man...Lemme add you up bro.

Like I said...any other input is cool :D

eso ehhh.... :wavey:

[Washi_TheRaver]

Hey what if girls start asking questions y'all should add a female.

[Choco_Sabroso]

whas good i gotta get my chest up. i do push ups and go to the gym when i have time an lift some weights pull ups and all em upper body work outs...i got maaaaaaaaaaaad bottles of ensure to give me all that good shit so i can get this weight...soon i should be like choco!!!! :D

Hahaha...you got the idea Ralph. I could give you some workouts that can help you.

4 sets of Incline Bench Press/Dumbells (Upper Chest Area)
4 sets of Decline Bench Press/Dumbells (Lower Chest Area)
4 sets of Pec Flies (Helps widen the chest and define the area joining the shoulders and chest)
4 sets of Flat Bench Press w/ hands placed more inward (Helps the inner chest area)
4 sets of Dips/Weighted Dips (Lower and Outer Chest Area)

Now if you dont have time for the gym and do pushups, you can do these. PLEASE MIX EM UP. I've seen many cases of which people do regular pushups al the time and they end up with no definition on the upper area :mad:

3 sets of shoulder width pushups
3 sets of Outer pushups (helps widen the chest)
3 sets of Diamond (inner chest)

To work the upper area, just incline yourself by placing your feet on something above ground level and doing the same workouts as above

[Choco_Sabroso]

Hey what if girls start asking questions y'all should add a female.
I dont know any females that seriously workout

:dunno:

[PuertoRocKing18]

Hey what if girls start asking questions y'all should add a female.

nah not really we have filled all positions jodete

[PuertoRocKing18]

Hahaha...you got the idea Ralph. I could give you some workouts that can help you.

4 sets of Incline Bench Press/Dumbells (Upper Chest Area)
4 sets of Decline Bench Press/Dumbells (Lower Chest Area)
4 sets of Pec Flies (Helps widen the chest and define the area joining the shoulders and chest)
4 sets of Flat Bench Press w/ hands placed more inward (Helps the inner chest area)
4 sets of Dips/Weighted Dips (Lower and Outer Chest Area)

Now if you dont have time for the gym and do pushups, you can do these. PLEASE MIX EM UP. I've seen many cases of which people do regular pushups al the time and they end up with no definition on the upper area :mad:

3 sets of shoulder width pushups
3 sets of Outer pushups (helps widen the chest)
3 sets of Diamond (inner chest)

To work the upper area, just incline yourself by placing your feet on something above ground level and doing the same workouts as above

i cosign with this... u can also try some egg and whey protein... and try doing calisthetics a couple of times during workouts... which is the focus of using ur own bodyweight... do sum dips and pull ups... dont exert urself too much let ur body rest... remember ur rippin tissue when ur doing an intense workout. u need rest to let it repair...

[Washi_TheRaver]

Well I'm gonna go put this shit into affect later y'all.

[Magic187]

nah not really we have filled all positions jodete

lmaoo

[Choco_Sabroso]

i cosign with this... u can also try some egg and whey protein... and try doing calisthetics a couple of times during workouts... which is the focus of using ur own bodyweight... do sum dips and pull ups... dont exert urself too much let ur body rest... remember ur rippin tissue when ur doing an intense workout. u need rest to let it repair...
Good point bro...I forgot to mention the whole resting in between workout issue

[capri18]

shotgun choco works out on me first :Pelvic2:

[PuertoRocKing18]

Good point bro...I forgot to mention the whole resting in between workout issue

i gotchu thats what we here for...

[youngjeezy1901]

i seen that true life im on steroids junk


if you where to take steroids how long would it be until you started to see some results?

[contender]

i seen that true life im on steroids junk


if you where to take steroids how long would it be until you started to see some results?


click on the link.. it'lltell you http://forums.ratehispanic.com/showthread.php?t=31428

[PuertoRocKing18]

i seen that true life im on steroids junk


if you where to take steroids how long would it be until you started to see some results?

well u can FEEL the results in almost a day or 2... i say feel due to the fact that u feel that extra boost its giving u...but u get to c the results as soon as 2 weeks when u start working out... i have a cousin that uses it and i know male strippers that take it... it circulates blood faster..bringing more oxygen and energy to ur muscles... so lets say if u could only do 3 sets 10x on da bench press u would be able to do 5 sets 10x since it boosts ur energy soo much... but u'll feel worn out more after u done with ur workout since it overexerts u soo much... but yeah its a proven fact it really works but its like crack and the addiction is serious. soo its not recommended and theres too many sideeffects... im natural and luvin it

[Washi_TheRaver]

natural the best way to go.

[Choco_Sabroso]

Yeah man.....the worst thing you would want to do is resort to steriods

There always other supplements to drink if you want to improve your physique.

[Magic187]

i take creatine is dat bad??? :neutral:

[Choco_Sabroso]

i take creatine is dat bad??? :neutral:
Nope its nto bad.

But like I said...it depends what you dtaking it with and that you make sure you drink plenty of water.

See post #5

[Magic187]

Nope its nto bad.

But like I said...it depends what you dtaking it with and that you make sure you drink plenty of water.

See post #5

charap i dont need ur help :Punch:

[Mizz Lopez]

choco how can i get fit in the tummy and thigh area and not lose the bootay?

:dance3:

:Pelvic2:

[Choco_Sabroso]

charap i dont need ur help :Punch:
LOL!!

[UDNTKNOME]

i cosign with this... u can also try some egg and whey protein... and try doing calisthetics a couple of times during workouts... which is the focus of using ur own bodyweight... do sum dips and pull ups... dont exert urself too much let ur body rest... remember ur rippin tissue when ur doing an intense workout. u need rest to let it repair...


u talking bout when u crack an egg and eat it raw??? my pops used to make me do that when i was lil..i try to eat alot of greens (veges)patatos good meat (chicken and steak) water everyday try have milk wheneva i can never soda (thats drinking a bunch of nothing[bubbles])but yea i drink an ensure everyday to get my weight up

[Choco_Sabroso]

choco how can i get fit in the tummy and thigh area and not lose the bootay?

:dance3:

:Pelvic2:
Mizz Lopez...my culo owner... ;) I got the right excercises for those.

Well since you said you wanna just work out on your thighs these are the best excercises:

Leg Extensions - (Quads)
Reverse Leg Extension - (Hamstrings)
Hip Abductors - (Inner and outter thighs)
Leg Raises/Calf Extension - (calves) *just incase*

But dont sleep on working out on your culo though. Nothing like a nicely shaped woman with a plump firm butt. :Pelvic2: I got some for those, and these also help the leg muscles:

Lunges
Squats
Leg Press

Now when it comes to the tummy, it makes no sense if you workout and have an improper diet. Your defeating the purpose of it. But if you maintain a healty diet and do these excercises, you should see improvement:

Crunches
Leg Raises
Bicycle Situps
Side Situps (uses a special machine)

I'm sure there more that the rest of the fellas can think of...But this basically helps it out. ;)

[Choco_Sabroso]

u talking bout when u crack an egg and eat it raw??? my pops used to make me do that when i was lil..i try to eat alot of greens (veges)patatos good meat (chicken and steak) water everyday try have milk wheneva i can never soda (thats drinking a bunch of nothing[bubbles])but yea i drink an ensure everyday to get my weight up

Yeah never drink soda

You got the right idea. But if you wanna gain weight, only one solution

EAT EAT EAT...at leats 4 to 5 meals a day

[Playboy_Jesse]

Yeah never drink soda

You got the right idea. But if you wanna gain weight, only one solution

EAT EAT EAT...at leats 4 to 5 meals a day

i do

i got a rapid metablosim so im only at 136 right now

creatine is helpin a bit

[Magic187]

u talking bout when u crack an egg and eat it raw??? my pops used to make me do that when i was lil..i try to eat alot of greens (verga)patatos good meat (chicken and steak) water everyday try have milk wheneva i can never soda (thats drinking a bunch of nothing[bubbles])but yea i drink an ensure everyday to get my weight up

:no:

[Choco_Sabroso]

i do

i got a rapid metablosim so im only at 136 right now

creatine is helpin a bit
Yeah it helps increase your energy.

I mostly drink my weight gainer...Each serving give me 800 calories.

So I drink it like 2-3 times a day

[UDNTKNOME]

i do

i got a rapid metablosim so im only at 136 right now

creatine is helpin a bit

yea im in the same boat with u....i eat eat eat eat and nada...i used to be 120 back when i was captain of track team so i guess thats why im so slim and yea that fast metabolism is krazy...but im gettin a lil baby gut now...just eating and drinkin them ensures...and gettin as much sleep as i can so my body can rest and rebuild after excersizing

[Playboy_Jesse]

yea im in the same boat with u....i eat eat eat eat and nada...i used to be 120 back when i was captain of track team so i guess thats why im so slim and yea that fast metabolism is krazy...but im gettin a lil baby gut now...just eating and drinkin them ensures...and gettin as much sleep as i can so my body can rest and rebuild after excersizing

yeah they say when you eat late at night and go to sleep, it puts mad weight so thats what im doin lol

but my bad habit is that i never eat breakfast cuz i always wake up late and shit

[Choco_Sabroso]

yeah they say when you eat late at night and go to sleep, it puts mad weight so thats what im doin lol

but my bad habit is that i never eat breakfast cuz i always wake up late and shit

Aaaah....there goes your problem man

That the most important meal of a weightlifter.

Gotta get all your meals in nah mean.

But your statement about eating late at night and going to bed helps. Just make sure it not right after.

There is a supplement out there, Night Charger, good shit meng. You take that 30 mins before you go to bed and its like you get supplemented while you sleep.

[UDNTKNOME]

yeah they say when you eat late at night and go to sleep, it puts mad weight so thats what im doin lol

but my bad habit is that i never eat breakfast cuz i always wake up late and shit


yea i used to do that all the time when id kum in blasted with the munchies at 2 am but then id wake up and take the krazzzzzy shits..kus when u do that the food just sits in ya stomach and doesnt move = nasty doodoo...but yea it does put weight on...im like 140 or so now...trying to get to 160-165...but che i take like 2-4 doodoos a day...is that good?? i think so kus that means i dont have much waste in me = im runnin on a clean system :sarb:

[CubanRican]

was good my fellow strong spics.....help a fellow spic out ive recently join the gym about month ago and ive been going everday after work and work out till closing.....im really trying to get my uppperbody bigger like chest arms shoulders......I love the pump u get after workin out u look huge!!!...but i havent gained any weight ive been 125-130 never been bigger than that what can i do to get my weight up and make me look more defined...im tired of being the small 1 that everyone thinks i am...help me out menggg

[stldirty]

what should i do to bulk up?

i'm about 6'2" and weigh 160.

help a brotha out.

[PuertoRocKing18]

Nope its nto bad.

But like I said...it depends what you dtaking it with and that you make sure you drink plenty of water.

See post #5

cosign with drinking water but u shouldnt take creatine if u workout less than 4x a week... b/c creatine is a substance that if u dun work out constantly it would create body mass in wrong areas as well... so make sure u stay on point with dat...

[PuertoRocKing18]

u talking bout when u crack an egg and eat it raw??? my pops used to make me do that when i was lil..i try to eat alot of greens (veges)patatos good meat (chicken and steak) water everyday try have milk wheneva i can never soda (thats drinking a bunch of nothing[bubbles])but yea i drink an ensure everyday to get my weight up

well im not telling u to go rocky my man actually look up the GNC site... the egg and whey protein i was referring about isz a protein shake which contains egg and whey... very nutritious stuff if u commited to exercising it definitely helps like crazy thats one thing i use to take... it not only helps feed the muscle but it repairs ripped tissue due to workouts as well...

[PuertoRocKing18]

what should i do to bulk up?

i'm about 6'2" and weigh 160.

help a brotha out.

u gotta take a supplement to feed ur muscle as well... umm u can do sum weight gainer and creatine... i recommend doing a couple of weeks of serious push ups and curls at home before heading out to da gym... so u wont have those rooky sores when u first do a workout u gonna be feelin it for a couple of days.. so get ur body use to working out before u go extreme on the weights... but lemme know whatchu wanna work on ?

[Choco_Sabroso]

was good my fellow strong spics.....help a fellow spic out ive recently join the gym about month ago and ive been going everday after work and work out till closing.....im really trying to get my uppperbody bigger like chest arms shoulders......I love the pump u get after workin out u look huge!!!...but i havent gained any weight ive been 125-130 never been bigger than that what can i do to get my weight up and make me look more defined...im tired of being the small 1 that everyone thinks i am...help me out menggg


what should i do to bulk up?

i'm about 6'2" and weigh 160.

help a brotha out.

Since the both of you posted the same thing I'm gonna try to answer you both.

The secret to gain weight and bulking up is three easy steps: Eating, lifting, and supplements.

When it comes to eating, you have to eat at least 4-6 meals a way and making sure that each meal is rich in protein (Milk, eggs, cheese, nuts, chicken, etc.) Thats about a meal every 2-3.5 hours Your main goal, like I said previously is to get at least more than 3,000 calories per day and 115 mg of protein per day.

When it pertains to lifting the formula is simple: "More weight + less reps = Mass" Vice versa causes you to get more definition on you muscles. But most impotantly, FORM IS EVERYTHING. You can be lifting up 200 lbs and if your not doing the workout properly, your muscles wont get the full exercise it needs to build. Always make sure you have a gym partner to "spot" you when your trying to exceed your weight.

Finally, supplements, which is probably the key to gaining weight and bulking up. Me personally I recommend weight gainer or whey. The weight gainer I take gives me about 800 calories and 50 mg or protein per serving. Drink that 2-3 times a day and in total you'll be getting 2100 calories and 150 mg or protein per day. This does not include the eating part. Example: So, 1 lbs = about 1500-2000 calories (taking out the amount of calories you burn doin other things). If you take your daily supplements and eat right (lets say from eating your 4-6 meals you gain 2000 cal and about 100 mg or protein), in total your gaining about 4100 cal and 250 mg. Thats about 2-3lbs a day with alot of protein to juice your muscles!

Hopefully this helps.

Anymore info go to http://www.musclesurf.com/howtogainwei.html.

[pojp]

i have nooo freaking idea what any of you talking about :neutral:

[Choco_Sabroso]

i have nooo freaking idea what any of you talking about :neutral:
LOL

Cheddup Pooj

[PuertoRocKing18]

was good my fellow strong spics.....help a fellow spic out ive recently join the gym about month ago and ive been going everday after work and work out till closing.....im really trying to get my uppperbody bigger like chest arms shoulders......I love the pump u get after workin out u look huge!!!...but i havent gained any weight ive been 125-130 never been bigger than that what can i do to get my weight up and make me look more defined...im tired of being the small 1 that everyone thinks i am...help me out menggg

weight gainer my man... make sure u get ur midnight munchies... cereal preferred... late night ur body wont digest the same and it wont get rid of many nutrients from the cereal adding sum weight on ur muscles...

[Loose]

Choco seems to really know what he's talking about...

for those who are interested, i used to weigh about a buck 50, but now i weigh about 160-163... I'm a really, really hard gainer, but got a meal plan from this one bodybuilder guy i know which helped me out large...got ripped up pretty good too (btw , i'm about 5'10") ... blew my shoulder out about a month and a half ago, so i've lost a bit b/c of no workouts, but i'm slowly getting back into it.

foods to eat for weight gain:
5-6 meals a day

breakfast:
eggs 4-6 per day w/ greens (dark greens eg. broccoli) and a bit of cheddar cheese w/ a glass of skim milk and rye bread (no butter) (whites of eggs should be cooked first, then yolks added just before you serve ... yolks should still be runny to a degree, which helps boost testosterone)

snack: apple and cheddar w/ glass of skim milk

Lunch: Chicken breast /turkey breast w/ yams and green beans

mid-afternoon: Tuna w/ veggies on a whole wheat pita

dinner: Steak w/ yams or potatoes and greens (sub brown rice for potatoes if desired)

2nd dinner: Chicken or Turkey breast w/ brown rice or yams and dark greens

in general, good foods to eat are: tuna, chicken breast, turkey breast, eggs (whites mostly - not too many yolks), brown rice, yams, dark green veggies, low-fat cottage cheese, omega 3, 6 and9 oils, whey protein, pure aminos, bananas ...

also note: in order for the upper body to grow, you MUST DO LOWER BODY WORKOUTS (ie. legs)... Leg workouts boost testosterone as well, which helps your upper body develop (even during rest)... speaking of rest - make sure to get enough sleep, limit your workouts to about an hour or hour and a half and rest enough in between workouts of specific body parts (eg. dont' do chest two workouts in a row)...

[PuertoRocKing18]

i have nooo freaking idea what any of you talking about :neutral:

many ppl who amount to nuffin say the same thing ... if u look like a twig u wouldnt know

[stldirty]

Since the both of you posted the same thing I'm gonna try to answer you both.

The secret to gain weight and bulking up is three easy steps: Eating, lifting, and supplements.

When it comes to eating, you have to eat at least 4-6 meals a way and making sure that each meal is rich in protein (Milk, eggs, cheese, nuts, chicken, etc.) Thats about a meal every 2-3.5 hours Your main goal, like I said previously is to get at least more than 3,000 calories per day and 115 mg of protein per day.

When it pertains to lifting the formula is simple: "More weight + less reps = Mass" Vice versa causes you to get more definition on you muscles. But most impotantly, FORM IS EVERYTHING. You can be lifting up 200 lbs and if your not doing the workout properly, your muscles wont get the full exercise it needs to build. Always make sure you have a gym partner to "spot" you when your trying to exceed your weight.

Finally, supplements, which is probably the key to gaining weight and bulking up. Me personally I recommend weight gainer or whey. The weight gainer I take gives me about 800 calories and 50 mg or protein per serving. Drink that 2-3 times a day and in total you'll be getting 2100 calories and 150 mg or protein per day. This does not include the eating part. Example: So, 1 lbs = about 1500-2000 calories (taking out the amount of calories you burn doin other things). If you take your daily supplements and eat right (lets say from eating your 4-6 meals you gain 2000 cal and about 100 mg or protein), in total your gaining about 4100 cal and 250 mg. Thats about 2-3lbs a day with alot of protein to juice your muscles!

Hopefully this helps.

Anymore info go to http://www.musclesurf.com/howtogainwei.html.
bwaaaaaaaaaaaaaaaah

too confusin :(

i'll work out when i get to college next year :o

[UDNTKNOME]

Since the both of you posted the same thing I'm gonna try to answer you both.

The secret to gain weight and bulking up is three easy steps: Eating, lifting, and supplements.

When it comes to eating, you have to eat at least 4-6 meals a way and making sure that each meal is rich in protein (Milk, eggs, cheese, nuts, chicken, etc.) Thats about a meal every 2-3.5 hours Your main goal, like I said previously is to get at least more than 3,000 calories per day and 115 mg of protein per day.

When it pertains to lifting the formula is simple: "More weight + less reps = Mass" Vice versa causes you to get more definition on you muscles. But most impotantly, FORM IS EVERYTHING. You can be lifting up 200 lbs and if your not doing the workout properly, your muscles wont get the full exercise it needs to build. Always make sure you have a gym partner to "spot" you when your trying to exceed your weight.

Finally, supplements, which is probably the key to gaining weight and bulking up. Me personally I recommend weight gainer or whey. The weight gainer I take gives me about 800 calories and 50 mg or protein per serving. Drink that 2-3 times a day and in total you'll be getting 2100 calories and 150 mg or protein per day. This does not include the eating part. Example: So, 1 lbs = about 1500-2000 calories (taking out the amount of calories you burn doin other things). If you take your daily supplements and eat right (lets say from eating your 4-6 meals you gain 2000 cal and about 100 mg or protein), in total your gaining about 4100 cal and 250 mg. Thats about 2-3lbs a day with alot of protein to juice your muscles!

Hopefully this helps.

Anymore info go to http://www.musclesurf.com/howtogainwei.html.

thank u o mighty fitness guru ...when i go home ima see how much cal and mg my ensures give me...other then that i eat about 2-4 times a day depends if im bizi or what not...but yo nobody touched the subject i brought up...i doodoo like 2-4 times a day....like when i wake up, b4 lunch ,after lunch and then when i get home from work.....i think thats good kus i dont have waste stuck in me n im runnin clean and my body is ready for more food to build up on...is that good???

[UDNTKNOME]

bwaaaaaaaaaaaaaaaah

too confusin :(

i'll work out when i get to college next year :o

my dude just eat and workout basically...not cheese doodles and grape soda...but good food like vegetables, meat (except pork ur discretion though) fish (if your not allergic) dairy (cheese milk) fruits (apples bananas pears)and get a supplement (just run into ya gnc and theyll hook u up) and then just work out... u mad tall u lucky shit i wish i was that height (6'2) u can be a beast fast...

[UDNTKNOME]

foods to eat for weight gain:
5-6 meals a day

breakfast:
eggs 4-6 per day w/ greens (dark greens eg. broccoli) and a bit of cheddar cheese w/ a glass of skim milk and rye bread (no butter) (whites of eggs should be cooked first, then yolks added just before you serve ... yolks should still be runny to a degree, which helps boost testosterone)

snack: apple and cheddar w/ glass of skim milk

Lunch: Chicken breast /turkey breast w/ yams and green beans

mid-afternoon: Tuna w/ veggies on a whole wheat pita

dinner: Steak w/ yams or potatoes and greens (sub brown rice for potatoes if desired)

2nd dinner: Chicken or Turkey breast w/ brown rice or yams and dark greensin general, good foods to eat are: tuna, chicken breast, turkey breast, eggs (whites mostly - not too many yolks), brown rice, yams, dark green veggies, low-fat cottage cheese, omega 3, 6 and9 oils, whey protein, pure aminos, bananas ...

also note: in order for the upper body to grow, you MUST DO LOWER BODY WORKOUTS (ie. legs)...

i would love to eat like that but how much does that run u(daily)...thats $$$ out the wazoo...and yea the legs are important to build up kus u can be tall and brawlic but one good hit to the legs and ur going down like a tree...and plus u dont wanna look unproportion thats not koo :no:

[stldirty]

my dude just eat and workout basically...not cheese doodles and grape soda...but good food like vegetables, meat (except pork ur discretion though) fish (if your not allergic) dairy (cheese milk) fruits (apples bananas pears)and get a supplement (just run into ya gnc and theyll hook u up) and then just work out... u mad tall u lucky shit i wish i was that height (6'2) u can be a beast fast...
man. i literally CAN'T eat that much. i don't the free time to. my school is full of queer administrators who don't let us leave campus for lunch. i work in the afternoon when my parents cook most of the time. breakfast is hard to make time for. i'll wait till either this summer or college next year to start.

[Loose]

i would love to eat like that but how much does that run u(daily)...thats $$$ out the wazoo...and yea the legs are important to build up kus u can be tall and brawlic but one good hit to the legs and ur going down like a tree...and plus u dont wanna look unproportion thats not koo :no:


ya man.. you're right... costs a LOT to eat like that... I kept subbing in tuna for the chicken (chicken breast expensive)... but i'd still eat at least one chicken breast per day...

fo sure it's tough to eat that much every day and cost a lot...but ya gotta do what ya gotta do if you wanna gain mass. I'm STILL not satisfied w/ my build, esp. now cuz i fucked up my shoulder... Slowly getting back into it though, but i know i'll NEVER be a really big guy w/out steroids (which i'll never, EVER do anyway... rather be natural and slim/fit than huge w/ all kinds of bullshit side effects... I have zero respect for anyone on 'roids - i don't care WHAT excuse / reasoning they give me)

[Choco_Sabroso]

i would love to eat like that but how much does that run u(daily)...thats $$$ out the wazoo...and yea the legs are important to build up kus u can be tall and brawlic but one good hit to the legs and ur going down like a tree...and plus u dont wanna look unproportion thats not koo :no:
Thank God for Abuelas yo...no lie.

When i come home she feeds me BIG ass plates of food.

Thats right after I eat at my crib too :mrhappy:

[UDNTKNOME]

but i know i'll NEVER be a really big guy w/out steroids (which i'll never, EVER do anyway... rather be natural and slim/fit than huge w/ all kinds of bullshit side effects... I have zero respect for anyone on 'roids - i don't care WHAT excuse / reasoning they give me)


true story... its good to be built but still u know slim and loose incase u gotta beat someones ass or u gotta run...if u a muscle head u mad stiff and slow and cant move ....like em mr universe dudes...cant even fit in their car and shit...thats not koo...i wanna be like brad pitt in troy...he wasnt like all pumped up and veiny but built like in a slim way

[stldirty]

i wanna work my chest, biceps, triceps, and abs. give me some advise on workouts.

[UDNTKNOME]

i wanna work my chest, biceps, triceps, and abs. give me some advise on workouts.

PAGE 1 & 2 CHOCO BREAKS IT DOAWN!

[UDNTKNOME]

yer lastnight i was driving through BK and my tummy was talking to me so i stopped at the first spot i saw...MCDONALDS....
i got a # 2 = 2 cheeseburgers fries and i got some hi-c and then i ordered some chicken nuggets... so i got cheese bread beef patatos and chicken....
whas ya take on fast food???? is it good or bad??? i mean dont u get mad fat from fastfood so its good to get weight??? i know theres maaaaaaaad calories in that right????

[JUst !VILO!]

Well, since there is FINALLY a fitness and health forum, I figured that we bring the old fitness center thread that was in the general section and out it in its rightful place.

Any questions you guys may have about type of workouts, diet, or supplements you may have, Arthur and myself will do as much as we can to answer your questions.

Any other input is greatly appreciated.

whats the safest place to inject your steriods? :dance3: Juice
I got some today..

[Choco_Sabroso]

whats the safest place to inject your steriods? :dance3: Juice
I got some today..

Hahaha

Where there is no cops looking

[DaLe_PaPii]

Come do something healthy to me.

[Choco_Sabroso]

Come do something healthy to me.
Depends what area you wanna workout. :sarb: ;)

[DaLe_PaPii]

Depends what area you wanna workout. :sarb: ;)
Well, my pelvic area needs working.

And other areas that are not forum friendly.

[Choco_Sabroso]

Well, my pelvic area needs working.

And other areas that are not forum friendly.
:yikes:

Step into my office mame...we need to ummm "practice" your routine

[DaLe_PaPii]

:yikes:

Step into my office mame...we need to ummm "practice" your routine
Private session?

[Choco_Sabroso]

Private session?
:yes:

[abrupt]

whats best way to work abs?

[LitoWeapN]

if u bench 125 and max out @ 180 wat do u improve?

[Loose]

Hahaha

Where there is no cops looking


LOL!!!

[Choco_Sabroso]

whats best way to work abs?
Easy...consistence.

The abdominal muscle can be easily chisled and defined if your consistent with your diet and your workouts. But, as easy as it is to gain them, it also very easily lost if you dont maintain them.

I know that there are some people who dont need to work out much on their abs due to genetics (luckily I'm one of em :mrhappy:). But for others it's hard to aqcuire. But nothing is unreachable if youe have determination and consistence.

Here are some workout routines for the abs that I gave to someone before. Someone else, like Loose, can cover the diet area:

Basic Situps (3 sets: 20-30 reps) - Helps the upper abdominals.

Crunches (3 sets: 15-20 reps) - Upper and Lower (make sure when doing this excercise that in the upward phase you tighten up your stomach for 2 seconds, then come down)

Leg Raises w/ leg openers (3 sets: 15-20 reps) - Lower abs (in this excercise you lay back and lift your legs six inches from the ground. With your leg still raised, you open them up, close them, bring it down, and repeat)

Bicycle situps (3 sets: 15-20 reps) - Obliques (almost similar to the situps, except let your elbows touch your knees in an alternate motion) *http://www.active.com/story.cfm?story_id=9482* <~~~~ Check that out for a better picture.

Unless your overweight, then dieting is a must to improve you abs. But if this is not the case, do this workout at least 2 - 3 times a week and you will notice some improvements.

[Choco_Sabroso]

if u bench 125 and max out @ 180 wat do u improve?

Your improving alot.

1) Your building up more strength in your chest and shoulder area
2) Those muscle areas would rapidly grow if you continue to up the wieght a notch.

But like I said before, none of this would matter if your form is not correct or if you do each rep in a slow controlled manner.

[abrupt]

Easy...consistence.

The abdominal muscle can be easily chisled and defined if your consistent with your diet and your workouts. But, as easy as it is to gain them, it also very easily lost if you dont maintain them.

I know that there are some people who dont need to work out much on their abs due to genetics (luckily I'm one of em :mrhappy:). But for others it's hard to aqcuire. But nothing is unreachable if youe have determination and consistence.

Here are some workout routines for the abs that I gave to someone before. Someone else, like Loose, can cover the diet area:

Basic Situps (3 sets: 20-30 reps) - Helps the upper abdominals.

Crunches (3 sets: 15-20 reps) - Upper and Lower (make sure when doing this excercise that in the upward phase you tighten up your stomach for 2 seconds, then come down)

Leg Raises w/ leg openers (3 sets: 15-20 reps) - Lower abs (in this excercise you lay back and lift your legs six inches from the ground. With your leg still raised, you open them up, close them, bring it down, and repeat)

Bicycle situps (3 sets: 15-20 reps) - Obliques (almost similar to the situps, except let your elbows touch your knees in an alternate motion) *http://www.active.com/story.cfm?story_id=9482* <~~~~ Check that out for a better picture.

Unless your overweight, then dieting is a must to improve you abs. But if this is not the case, do this workout at least 2 - 3 times a week and you will notice some improvements.

2-3 times a week aint bad, im kinda skinny i guess so it should be all that hard. if i do it 3 or 4 times a week how long till i see improvements?

[Choco_Sabroso]

2-3 times a week aint bad, im kinda skinny i guess so it should be all that hard. if i do it 3 or 4 times a week how long till i see improvements?

Well since yur thin...you definetely got an advantage

You should be able to see some improvement within a 3-5 weeks

[LitoWeapN]

Your improving alot.

1) Your building up more strength in your chest and shoulder area
2) Those muscle areas would rapidly grow if you continue to up the wieght a notch.

But like I said before, none of this would matter if your form is not correct or if you do each rep in a slow controlled manner.
bwahahahaha i maxed out @ 180 last week

[Choco_Sabroso]

bwahahahaha i maxed out @ 180 last week
Keep it up bro

[LitoWeapN]

Keep it up bro
how do i get my arms big tho they still look like twigs

[Choco_Sabroso]

how do i get my arms big tho they still look like twigs

Yes...probably one of my favorite area to workout (besides my chest). There are three main areas in the arms you want to focus on: biceps triceps, and forearms.

Well here's my routine:

Biceps

3-4 sets of alternate dumbell curls (10-15 reps)
3-4 sets of alternate Hammer curls (10-15 reps)
3 sets of isolated curls (10-15 reps)

*last set of each one of these workout, do your starting weight and max out in reps*

Triceps

3-4 sets of Cable Pulldowns (10-15 reps)
3-4 sets of overhead dumbell extesions (10-15 reps)
3 sets of Seated pushups (10 reps) *if you need me to explain this one let me know)

Your forearms will be worked while doing all these exercises

I mix it up with supersets every other week. I'll explain supersets in another post

[abrupt]

what do push ups do/work, i do 50-200 4 times a week

[Choco_Sabroso]

what do push ups do/work, i do 50-200 4 times a week

Well pushups work your chest area mainly, and to some extent you shoulders and arms.

But its important that you do different kinds of pushups rather than the same one over and over again.

[LitoWeapN]

Yes...probably one of my favorite area to workout (besides my chest). There are three main areas in the arms you want to focus on: biceps triceps, and forearms.

Well here's my routine:

Biceps

3-4 sets of alternate dumbell curls (10-15 reps)
3-4 sets of alternate Hammer curls (10-15 reps)
3 sets of isolated curls (10-15 reps)

*last set of each one of these workout, do your starting weight and max out in reps*

Triceps

3-4 sets of Cable Pulldowns (10-15 reps)
3-4 sets of overhead dumbell extesions (10-15 reps)
3 sets of Seated pushups (10 reps) *if you need me to explain this one let me know)

Your forearms will be worked while doing all these exercises

I mix it up with supersets every other week. I'll explain supersets in another post
i use the curl bar wit 25s on each side n i do 3 sets of 10

wit dum bells i do three diiferent sets of works outs using 35 lbs

[JUst !VILO!]

Your improving alot.

1) Your building up more strength in your chest and shoulder area
2) Those muscle areas would rapidly grow if you continue to up the wieght a notch.

But like I said before, none of this would matter if your form is not correct or if you do each rep in a slow controlled manner.
seriously whats the best work out for the bicepse, and how many wraps?

[Choco_Sabroso]

i use the curl bar wit 25s on each side n i do 3 sets of 10

wit dum bells i do three diiferent sets of works outs using 35 lbs

Using the bar is good to main....just remember that in betwen each set, increase the weight by increments of 5 of 10 lbs. And on the last set, put the starting weight, and max out in reps until you cant do it no more.

Same deal goes for dumbells

[Choco_Sabroso]

seriously whats the best work out for the bicepse, and how many wraps?
Post #82 is my arms routine

Helps me out well.

[LitoWeapN]

Using the bar is good to main....just remember that in betwen each set, increase the weight by increments of 5 of 10 lbs. And on the last set, put the starting weight, and max out in reps until you cant do it no more.

Same deal goes for dumbells
so i shuld follow 15-25 on the bar

25-35 on the dumbell

[Choco_Sabroso]

so i shuld follow 15-25 on the bar

25-35 on the dumbell

Yes thats the idea

Then always try to up the weight every month

[brazilianchulo03]

like im a personal trainer on sum serious shit so u guys beta close this thread and remake it with my name ahora choco... deja la mielda :D
no damn it...this is our thread...leave now...lol
:p

[youngjeezy1901]

if u bench 125 and max out @ 180 wat do u improve?
thats it? :p

[brazilianchulo03]

Well, since there is FINALLY a fitness and health forum, I figured that we bring the old fitness center thread that was in the general section and out it in its rightful place.

Any questions you guys may have about type of workouts, diet, or supplements you may have, Arthur and myself will do as much as we can to answer your questions.

Any other input is greatly appreciated.
damn where have i been? my bad i have been a bit busy...lets get to work though choco...lol

[brazilianchulo03]

seriously whats the best work out for the bicepse, and how many wraps?
something most men do not know about biceps is that it is composed of fast and slow twitch muscels...so you must lift heavy weights about 6-8 times very slowly 3 reps and then with a combination of less heavy weights about 15 times at a faster pace.
i like incline curls with heavy weights and standing up hammer curls with light weights.

[Choco_Sabroso]

damn where have i been? my bad i have been a bit busy...lets get to work though choco...lol
Bout time man...I needed some support bro

But its all good :dance3:

[brazilianchulo03]

Bout time man...I needed some support bro

But its all good :dance3:
dude you've been doing your thing....i've read mostly what you adviced, and to me it was right on point...this should just be your thread...i am just learning from you homey...lol

[Choco_Sabroso]

dude you've been doing your thing....i've read mostly what you adviced, and to me it was right on point...this should just be your thread...i am just learning from you homey...lol

Hhaha...hell nah man...you orginally started it...i figured i move it to the right spot

I'm gonna let you take the fort though...my brain needs to rest...lol

[brazilianchulo03]

Hhaha...hell nah man...you orginally started it...i figured i move it to the right spot

I'm gonna let you take the fort though...my brain needs to rest...lol
haha good shit bro. so i read you have started creatine, how is that going for you?

[Choco_Sabroso]

haha good shit bro. so i read you have started creatine, how is that going for you?

Its aight...but I still mostly take my weight gainer, nah mean.

But when I do take it man, energy comes out of nowhere. Good product...but i dont plan on looking like Ronnie Coleman

My goal is 200lbs...so far im 180

[brazilianchulo03]

Its aight...but I still mostly take my weight gainer, nah mean.

But when I do take it man, energy comes out of nowhere. Good product...but i dont plan on looking like Ronnie Coleman

My goal is 200lbs...so far im 180
yo you recommend i get on a weigh gainer? which one you taking? i hear muscle milk does a pretty nice job...

[LitoWeapN]

Yes thats the idea

Then always try to up the weight every month
lol i culd get to 35 on the curl bar i used to b @ 45 lbs on the dumbell but i been slippin

[brazilianchulo03]

be back later i need to get some sleep... :neutral:

[PuertoRocKing18]

Your improving alot.

1) Your building up more strength in your chest and shoulder area
2) Those muscle areas would rapidly grow if you continue to up the wieght a notch.

But like I said before, none of this would matter if your form is not correct or if you do each rep in a slow controlled manner.

cosign with this but after u done maxing out with the maximum weight u can do... start doing less and less weight after u maxed out to cut up and tone that swollen muscle...

[LitoWeapN]

be back later i need to get some sleep... :neutral:
pfft so much for the sleep u addicted

[brazilianchulo03]

pfft so much for the sleep u addicted
shhh dont tell anyone...now i am getting hungry. lol

[fukkoff]

shhh dont tell anyone...now i am getting hungry. lol


:love:

[brazilianchulo03]

:love:
hahaha
silly.

[fukkoff]

hahaha
silly.


i think im in love with you!

[stldirty]

so let me make sure i got everything i need to do.

for about a month or two i need to just do crunches and pushups to get myself in shape.

then i should start eating more and stop by a gnc and tell em i'm trying to gain weight and they'll hook me up.

then start lifting weights. about 3 sets of 15 reps. 2nd set should be more than the 1st set and the 3rd set should be the same as the 1st set by do em in burnouts.

i'm still a little ocnfused on the different bicep workouts though. i prolly know what they look like but just dont know the names of em.

[ATLzFynestMami]

:love: Choco n Arthur...

i want both of u :Pelvic2:

:3some:

[dominicanfighter]

is it good or bad if ur muscles feel sore after a workout?i think its good when my muscles r worn out, feels like i done a good workout

[Choco_Sabroso]

:love: Choco n Arthur...

i want both of u :Pelvic2:

:3some:
LOL ;)

[brazilianchulo03]

is it good or bad if ur muscles feel sore after a workout?i think its good when my muscles r worn out, feels like i done a good workout
when you are working out you are tearing your muscles...so the sore feeling is fine, but if you have a stingy pain, and if the soreness lasts for more than 72 hours then you may have to really take it easy. but for the most part muscle soreness is a great sign, thats how i know the workout was strenuous and effective. lol

[Choco_Sabroso]

is it good or bad if ur muscles feel sore after a workout?i think its good when my muscles r worn out, feels like i done a good workout

Yep...like you said man, it is a good thing when your muscles re sore. Especially after not going for weeks and then returning back to the gym.

But note that there is a difference between sore and torn.

If your still sore in a certain area after one week, then you need to see a doctor...lol

[brazilianchulo03]

so let me make sure i got everything i need to do.

for about a month or two i need to just do crunches and pushups to get myself in shape.

then i should start eating more and stop by a gnc and tell em i'm trying to gain weight and they'll hook me up.

then start lifting weights. about 3 sets of 15 reps. 2nd set should be more than the 1st set and the 3rd set should be the same as the 1st set by do em in burnouts.

i'm still a little ocnfused on the different bicep workouts though. i prolly know what they look like but just dont know the names of em.
i dont think you need to wait a month so you can to start to lift, though i dont knock the idea, i just dont think its so necessary.
here is my first advice: buy an issue of Men's Health.

[brazilianchulo03]

:love: Choco n Arthur...

i want both of u :Pelvic2:

:3some:
mmmm really???
i am so down...
choco how about it?
:dance3:

[Choco_Sabroso]

mmmm really???
i am so down...
choco how about it?
:dance3:

Brazilean and Panamanian Tag team

I dont think she can handle it bro :mrhappy:

[brazilianchulo03]

Brazilean and Panamanian Tag team

I dont think she can handle it bro :mrhappy:
i truly doubt it...
but hey its worth the try.

yo how is that oblique exercise working out for you?

[Choco_Sabroso]

i truly doubt it...
but hey its worth the try.

yo how is that oblique exercise working out for you?
Yo its coming out good actually...seeing some improvement. LOL...I do that shit every night. Parents come in my room and be like WTF?

[LitoWeapN]

uh oh choco and arthur r gettin a lil to close wrkin out :|




i sense :gay: activity

[brazilianchulo03]

Yo its coming out good actually...seeing some improvement. LOL...I do that shit every night. Parents come in my room and be like WTF?
damn duke everynight?
fucking feen. lol

i havent done shit this entire week. lol

[brazilianchulo03]

uh oh choco and arthur r gettin a lil to close wrkin out :|




i sense :gay: activity
bua hahaha
hey hey nothing wrong with two fellas discussing their hobby.

[LitoWeapN]

bua hahaha
hey hey nothing wrong with two fellas discussing their hobby.
sure hobby

[Choco_Sabroso]

damn duke everynight?
fucking feen. lol

i havent done shit this entire week. lol
Hahaha..summer is coming man...gotta look good on the beach

:hyper:

[brazilianchulo03]

sure hobby
are you hating you fucker? lol

[Choco_Sabroso]

uh oh choco and arthur r gettin a lil to close wrkin out :|




i sense :gay: activity

:no:

:slap:

So your saying that if you have a workout partner your gay? :neutral:

[brazilianchulo03]

Hahaha..summer is coming man...gotta look good on the beach

:hyper:
fuck man i keep telling myself that...but it doesnt seem to be enough...well the good thing is i just joined a basketball league...and i am going to hit the weights tonight.

[LitoWeapN]

:no:

:slap:

So your saying that if you have a workout partner your gay? :neutral:
naaaaaaaaah

[LitoWeapN]

are you hating you fucker? lol
me hate??? neva :D

[brazilianchulo03]

me hate??? neva :D
so how the hell are we gay?
it would be gay to be sending body pics of ourselves and comparing each other...now thats quite gay...lol

[LitoWeapN]

so how the hell are we gay?
it would be gay to be sending body pics of ourselves and comparing each other...now thats quite gay...lol
jus dnt stoop to that level



then u guys will b under questioning

[Choco_Sabroso]

fuck man i keep telling myself that...but it doesnt seem to be enough...well the good thing is i just joined a basketball league...and i am going to hit the weights tonight.

Well if your playin ball then you straight.

Me mostly I'm gonna playing soccer in the summer

Is this like a inner city league

[brazilianchulo03]

jus dnt stoop to that level



then u guys will b under questioning
werd.
promise we wont. lol

[LitoWeapN]

werd.
promise we wont. lol
choco tends to concieted :|






stupid muscles heads :mad:


lol j/k

[brazilianchulo03]

Well if your playin ball then you straight.

Me mostly I'm gonna playing soccer in the summer

Is this like a inner city league
yea its like a business firm league...pretty cool.
how long have you been playing?
can't wait till the world cup.

[brazilianchulo03]

choco tends to concieted :|






stupid muscles heads :mad:


lol j/k
dude if i had that physique i would be conceited as well...

if he is. lol

i dont see it though. :neutral:

[LitoWeapN]

dude if i had that physique i would be conceited as well...

if he is. lol

i dont see it though. :neutral:
lol jus watch wen the RH groupies sign on

[brazilianchulo03]

lol jus watch wen the RH groupies sign on
bro. every damn girl sweats this dude....lol

[LitoWeapN]

bro. every damn girl sweats this dude....lol
lol well we tend to have our own set of groupies as well



but chocos has more



guess cus hes black :o

[Choco_Sabroso]

yea its like a business firm league...pretty cool.
how long have you been playing?
can't wait till the world cup.
Damn man...for as long as I can remember...since 6.

Pops was in the Semi-international league. Dude is 46 and still got crazy skills.

Yeah...but Panama did not qualify this year :mad:

[Choco_Sabroso]

:rofl: @ conceited

I dont see it though :neutral:

[brazilianchulo03]

lol well we tend to have our own set of groupies as well



but chocos has more



guess cus hes black :o
yea we do our thing...i am not complaining and neither should you...

but choco is just on some other level..i have grown to accept it...lol

(guess it is a back thing) lol

[LitoWeapN]

:rofl: @ conceited

I dont see it though :neutral:
:mad: dnt lie choco

[chicago_chula]

yea we do our thing...i am not complaining and neither should you...

but choco is just on some other level..i have grown to accept it...lol

(guess it is a back thing) lol

:o :o

[LitoWeapN]

yea we do our thing...i am not complaining and neither should you...

but choco is just on some other level..i have grown to accept it...lol

(guess it is a black thing) lol
lol nah its just fun cus we compare pimp status lol he thinks im a bigger pimp :rofl:

[brazilianchulo03]

Damn man...for as long as I can remember...since 6.

Pops was in the Semi-international league. Dude is 46 and still got crazy skills.

Yeah...but Panama did not qualify this year :mad:
you fucker!
you have athletic genes.. :mad:

[chicago_chula]

im da bigger pimp guyz :) :dance3: :grouphug:

[Choco_Sabroso]

lol nah its just fun cus we compare pimp status lol he thinks im a bigger pimp :rofl:
Yo arthur...check out homeboy's friends list...and then let me know

[brazilianchulo03]

:o :o
i want to kiss your cheek

[chicago_chula]

i want to kiss your cheek

thats it ?????????
pffft 2 you lol


hi stranger

[brazilianchulo03]

Yo arthur...check out homeboy's friends list...and then let me know
hahaha aight...i'll check but friendlist doesnt mean much so i think...lol

[Choco_Sabroso]

i want to kiss your cheek
I wanna bite em :sarb:

[brazilianchulo03]

thats it ?????????
pffft 2 you lol


hi stranger
hehe no no
i am just trying to be respectful at first...i just wanted to express to you how adorable you look.

and hi to you too miss...loving your avi.

[chicago_chula]

I wanna bite em :sarb:

hehehehe hahahaha
i wuv you kool-aid buddy

[Choco_Sabroso]

hahaha aight...i'll check but friendlist doesnt mean much so i think...lol
Yo he got like 1000+ and like 95% are all girls :neutral:

[chicago_chula]

hehe no no
i am just trying to be respectful at first...i just wanted to express to you how adorable you look.

and hi to you too miss...loving your avi.



hehehehehhe i kno i look hott j/k
thas good
u kno u just wanna attack me hehehe
u look in urs as well
where have you been ? whre did u go y didnt u take me

[brazilianchulo03]

Yo he got like 1000+ and like 95% are all girls :neutral:
are you kidding me???
god damn!
thats quite a number...lol

[LitoWeapN]

Yo arthur...check out homeboy's friends list...and then let me know
but u got more girls lustin over u :o

[brazilianchulo03]

hehehehehhe i kno i look hott j/k
thas good
u kno u just wanna attack me hehehe
u look in urs as well
where have you been ? whre did u go y didnt u take me
i wish i went somewhere...and when i do end up going somewhere i'll be damn if i am taking a chic with me...lol
and yes i sure do want to attack you...i already told you what i really wanted to do to your face haha...
i have been here in and out...i wasnt here so much though in the past two weeks.

how are things going for you?

[chicago_chula]

are you kidding me???
god damn!
thats quite a number...lol


yup yup itis
but w/o me in
it dont mean shit caca


u and choco have me so yall bigger pimps than him

[LitoWeapN]

Yo he got like 1000+ and like 95% are all girls :neutral:
bwahahahahahahahahahahaha friend list aint shit :D

[LitoWeapN]

yup yup itis
but w/o me in
it dont mean shit caca


u and choco have me so yall bigger pimps than him
u r in it

[brazilianchulo03]

but u got more girls lustin over u :o
who cares who gets the most...we all do our thing much better than most dudes here...so lets just sit back and celebrate... :tjseema:

[brazilianchulo03]

yup yup itis
but w/o me in
it dont mean shit caca


u and choco have me so yall bigger pimps than him
haha i dont want to be a pimp... :neutral:

[chicago_chula]

i wish i went somewhere...and when i do end up going somewhere i'll be damn if i am taking a chic with me...lol
and yes i sure do want to attack you...i already told you what i really wanted to do to your face haha...
i have been here in and out...i wasnt here so much though in the past two weeks.

how are things going for you?

u wouldnt take me w/ you ? fucker na j/k
i wouldnt take no guy either
im done w/ them all guyz that i kno are full of shit ( real life )
but eh im still goin 2 school and wroking
and partying hard
iveeeeeeeee missed ya homie

i want a sign from you :p

[chicago_chula]

u r in it


no no i dont think so
sorry
come again

[chicago_chula]

haha i dont want to be a pimp... :neutral:


i do
and i wanna pimp you baby !

[brazilianchulo03]

u wouldnt take me w/ you ? fucker na j/k
i wouldnt take no guy either
im done w/ them all guyz that i kno are full of shit ( real life )
but eh im still goin 2 school and wroking
and partying hard
iveeeeeeeee missed ya homie

i want a sign from you :p
aww i miss you as well...your definitely one of the cool chicas in here...very genuine...ok i'll make a sign for you...not this exact moment though.

[brazilianchulo03]

i do
and i wanna pimp you baby !
ohh yayyyyy
sounds like fun!

[LitoWeapN]

no no i dont think so
sorry
come again
:(:(

check ur RH

[chicago_chula]

aww i miss you as well...your definitely one of the cool chicas in here...very genuine...ok i'll make a sign for you...not this exact moment though.

awwwwwwwwwww thanks papi
slowly but surely im making everyone love me :) hehehehe
ur really coo wen u talk 2 me and are here
and i luv ya :)
okayill b waiting
DONT 4GET EITHER

[chicago_chula]

:(:(

check ur RH


NO NO NO DONT GO ADDING ME NOW
UR 2 LATE :(

[LitoWeapN]

NO NO NO DONT GO ADDING ME NOW
UR 2 LATE :(
i thought i sent one to u a while bak




Im srry :(

[chicago_chula]

i thought i sent one to u a while bak




Im srry :(

nope not 4given


and i thought i was special

[brazilianchulo03]

awwwwwwwwwww thanks papi
slowly but surely im making everyone love me :) hehehehe
ur really coo wen u talk 2 me and are here
and i luv ya :)
okayill b waiting
DONT 4GET EITHER
make me one as well please...
ok sweetie i am going to get off here now...i am falling asleep...i just got in from work...Muahz lets keep in touch...bye

[LitoWeapN]

nope not 4given


and i thought i was special
u r cus if u exepct u'll b number one one the list :)

[chicago_chula]

make me one as well please...
ok sweetie i am going to get off here now...i am falling asleep...i just got in from work...Muahz lets keep in touch...bye

okay nite nite muah
dream about me :)
take care

[chicago_chula]

u r cus if u exepct u'll b number one one the list :)

uh huh bla bla bla

[LitoWeapN]

uh huh bla bla bla
:( :(

[chicago_chula]

:( :(
:mad: :neutral: :mad: :neutral: :mad: :neutral:

[LitoWeapN]

:mad: :neutral: :mad: :neutral: :mad: :neutral:
:crying:

[Fosterkid]

u r cus if u exepct u'll b number one ON the list :)


^ :mad: Do I have to keep correcting you?

[LitoWeapN]

^ :mad: Do I have to keep correcting you?
lol i type in a hurry n dnt look @ wat i write lol

[dominicanfighter]

im tryin 2 get abs, i see dem but barely,think i got 2 lose fat.what r good workouts 4 abdominals cuz crutches dont seem as effective anymore

[brazilianchulo03]

im tryin 2 get abs, i see dem but barely,think i got 2 lose fat.what r good workouts 4 abdominals cuz crutches dont seem as effective anymore
the asnwer could also be found in your diet.
but your right crunches can only take you so far...i am not even a fan of crunches in the first place unless i am using a medicine ball. normally...i like to do my sit-ups on a incline bench with 25lbs plate on my chest.
i have a feeling you have sort of been working out...so doing sit up on a incline bench shoulbe suffice for now. then you must work out your lower abs and you can do this by lying down and holding on to something thats about your head and raising your legs all the way up until they are vertical 90% angle and lowering back down (dont allow for your legs to touch the floor)

[soul_singh]

the asnwer could also be found in your diet.
but your right crunches can only take you so far...i am not even a fan of crunches in the first place unless i am using a medicine ball. normally...i like to do my sit-ups on a incline bench with 25lbs plate on my chest.
i have a feeling you have sort of been working out...so doing sit up on a incline bench shoulbe suffice for now. then you must work out your lower abs and you can do this by lying down and holding on to something thats about your head and raising your legs all the way up until they are vertical 90% angle and lowering back down (dont allow for your legs to touch the floor)

He is right! You become what u eat! Eat atleast 5 times a day, not much but enough to keep ur fatburning up!

[dominicanfighter]

the asnwer could also be found in your diet.
but your right crunches can only take you so far...i am not even a fan of crunches in the first place unless i am using a medicine ball. normally...i like to do my sit-ups on a incline bench with 25lbs plate on my chest.
i have a feeling you have sort of been working out...so doing sit up on a incline bench shoulbe suffice for now. then you must work out your lower abs and you can do this by lying down and holding on to something thats about your head and raising your legs all the way up until they are vertical 90% angle and lowering back down (dont allow for your legs to touch the floor)
yea my job keeps me from goin 2 da gym,and i tried it on a incline bench,only burn i felt was on a machine up in ny,my abs felt worked out
but the machine isnt here though.thanks 4 da advice!!

[Choco_Sabroso]

I just discovered a link that can probably answer all of your workout needs.

Check it out.

http://www.exrx.net/Lists/Directory.html

[brazilianchulo03]

I just discovered a link that can probably answer all of your workout needs.

Check it out.

http://www.exrx.net/Lists/Directory.html
good shit partner...i heard you put on some weight...what you trying to do homey? lol

[Choco_Sabroso]

good shit partner...i heard you put on some weight...what you trying to do homey? lol

I'm trying to be at least 200 lbs.

THats a good average weight...got about 17 lbs to go :dance3:

[brazilianchulo03]

I'm trying to be at least 200 lbs.

THats a good average weight...got about 17 lbs to go :dance3:
how tall are you???
and thats avg for a football player you mean...lol

[desi_balla]

Yeah it helps increase your energy.

I mostly drink my weight gainer...Each serving give me 800 calories.

So I drink it like 2-3 times a day
which weight gainer you using?

do you think weight gainers are helpful?

your thoughts on ISOPURE?

[Choco_Sabroso]

how tall are you???
and thats avg for a football player you mean...lol
LOL...I'm 6 feet even.

[pojp]

help



OK I'm getting kinda skinny


should i work out more ???

or should i eat more then work out ?????

[sweetserenity90]

Should I start walking more to get in shape? Or should I dance more? :danceem:

[Choco_Sabroso]

help



OK I'm getting kinda skinny


should i work out more ???

or should i eat more then work out ?????
The solution is simple bro...Eat eat and eat.

Do what I do...try to eat at least 3-5 times a day. Your main goal is to achieve at least more than 2500 calories a day, helping you gain weight alot more faster.

But just dont eat all the time without working out though.

[Choco_Sabroso]

Should I start walking more to get in shape? Or should I dance more? :danceem:
Both helps to achieve your goal.

Although if you ance more you would see faster results.

[sweetserenity90]

Both helps to achieve your goal.

Although if you ance more you would see faster results.
Probably...


I need a dancing partner though, plus I feel like I don't have a lot of time like before... :neutral:

[brazilianchulo03]

help



OK I'm getting kinda skinny


should i work out more ???

or should i eat more then work out ?????
well you have to first ask your question how often are you eating and what are you eating? your probably not eating enough, and i am sure your body is going through some hormone changes where its making your metabolism speed up. i definitely agree with choco try to eat 3-5 times a day...that doesnt mean eating junk food 5 times a day. but it means eating your breakfast(most important) meal, lunch, and dinner and between these meals trying to have a snack. so in the end you will have eaten 5-6 times (including a snack) snacks for those who are trying to put on some pounds would consist of (protein shakes, fruits, handful of almonds, brazilian nuts, or peanuts, yogurt, pj-sandwhich) and so on...i definitely recommend the protein shake at least once a day.
and definitely start to lift as well, and you will see that those calories intake will start to burn and making into muscle. you want that lifting or exercising as early as possible because the hardest thing about the two is disciplining yourself.

[brazilianchulo03]

Should I start walking more to get in shape? Or should I dance more? :danceem:
dont just stick with one...i would recommend doing both...go out and enjoy your body as much as possible. there is no exact way in getting in shape. if you must choose one...well it all depends with what kind of dancing...but i may have to recommend the dancing if its an active one. (i can't see tango burning that much calorie) like i said try to find time for both and you will see better results and probably even feel better about yourself.

[Choco_Sabroso]

Now I may have said many times in certain threads that I mix up my routine by "supersetting" my exercises and many people gave me the "wtf" look all those times I mentioned it. But I'm going try to explain it with my own experiences and some research that I did.

Supersetting is basically doing 2 different excercises without any rest in between. For example, lets say your target area is your biceps. A superset would be 1 set of dumbell curls, then RIGHT after 1 set of barbell curls.

Now there are many advantages to superset other than getting extemely tired and feeling that your body is going to melt after doin them.

"1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it's probably safe to assume that you wouldn't mind getting equal or better results in a shorter period of time."

"2. Supersets increase intensity. Usually when you think of high intensity, you think of forced reps, descending sets, negatives, etc. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work – especially if you're used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle."

"3. Supersets prevent injury or allow you to work around an injury. I stumbled on the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a strong squatter at a very young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg size without putting so much stress on the lower back. Because I could no longer squat more than 315lbs without re-injuring my back, I sought a way to maintain my leg size without super heavy squats. Out of necessity, I started doing high reps and supersets. After a relatively brief period training in this fashion, my quads quickly grew to become my best body part. With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. Supersets allow you to overload a muscle and generate high intensity without requiring heavy weights. This decreases your chances of injury."

(taken from http://www.muscleblitz.com/supersets.htm)

[sweetserenity90]

dont just stick with one...i would recommend doing both...go out and enjoy your body as much as possible. there is no exact way in getting in shape. if you must choose one...well it all depends with what kind of dancing...but i may have to recommend the dancing if its an active one. (i can't see tango burning that much calorie) like i said try to find time for both and you will see better results and probably even feel better about yourself.
Gracias...

I think I'll work on it this summer, I'll have more time then.

[pojp]

well you have to first ask your question how often are you eating and what are you eating? your probably not eating enough, and i am sure your body is going through some hormone changes where its making your metabolism speed up. i definitely agree with choco try to eat 3-5 times a day...that doesnt mean eating junk food 5 times a day. but it means eating your breakfast(most important) meal, lunch, and dinner and between these meals trying to have a snack. so in the end you will have eaten 5-6 times (including a snack) snacks for those who are trying to put on some pounds would consist of (protein shakes, fruits, handful of almonds, brazilian nuts, or peanuts, yogurt, pj-sandwhich) and so on...i definitely recommend the protein shake at least once a day.
and definitely start to lift as well, and you will see that those calories intake will start to burn and making into muscle. you want that lifting or exercising as early as possible because the hardest thing about the two is disciplining yourself.



3-5 times a day :eek3:

huh i eat once a day then go for a walk or run on the spot or do some sit up's or something

[_NOE_]

3-5 times a day :eek3:

huh i eat once a day then go for a walk or run on the spot or do some sit up's or something
u eat once a day WTF.......man no way u are gonna get big like that

[contender]

hey choco, have you posted your workout routine/ what kind you do and sets.. if so PM it to me.

[Choco_Sabroso]

hey choco, have you posted your workout routine/ what kind you do and sets.. if so PM it to me.
Nope I haven't yet and I'll PM you my routine.

[Choco_Sabroso]

Thread update to introduce trainers on first post :mrhappy:

[PuertoRocKing18]

Thread update to introduce trainers on first post :mrhappy:

good job!!!

[PuertoRocKing18]

yo honestly choco supersetting works out best for me when it comes to free weights.... 4 those who dont know what supersetting is and dont understand lamen terms imma give u an example... supersetting: lets say u r curling 50 pds... once u get tired dont stop... lower the weight down to 40 or 35pds and den continue til ur arm wears down... den continue to lower it to 20 or 15 pds... thats a super set... i found this type of workout to be more intense and i feel it works best...

[dj_skarekrow]

yo honestly choco supersetting works out best for me when it comes to free weights.... 4 those who dont know what supersetting is and dont understand lamen terms imma give u an example... supersetting: lets say u r curling 50 pds... once u get tired dont stop... lower the weight down to 40 or 35pds and den continue til ur arm wears down... den continue to lower it to 20 or 15 pds... thats a super set... i found this type of workout to be more intense and i feel it works best...


yah some people also call it burn-out, by the time you finish you'll be burnt out haha ....youll get a good work out doing that though

[Choco_Sabroso]

yo honestly choco supersetting works out best for me when it comes to free weights.... 4 those who dont know what supersetting is and dont understand lamen terms imma give u an example... supersetting: lets say u r curling 50 pds... once u get tired dont stop... lower the weight down to 40 or 35pds and den continue til ur arm wears down... den continue to lower it to 20 or 15 pds... thats a super set... i found this type of workout to be more intense and i feel it works best...
Hell yes man.

And not to mention that you sleep like a baby afterwards yo.

[brazilianchulo03]

3-5 times a day :eek3:

huh i eat once a day then go for a walk or run on the spot or do some sit up's or something
your joking right???
dude your doing the complete opposite and soon (depending on what you eat) you may see a gut starting to form, because thats what happens when you starve your body and then you eat once or twice a day and then all that you eat gets stored only as fat...hit me up some time later maybe i can fix you with a nutritional schedule.

[brazilianchulo03]

yooo puerto rock...welcome to the club...btw did you get your t-shirt yet? lol

if not, ask choco to see if we have anymore left, we have made RH personal trainers t-shirts.

bua hahaha

[Magic187]

yooo puerto rock...welcome to the club...btw did you get your t-shirt yet? lol

if not, ask choco to see if we have anymore left, we have made RH personal trainers t-shirts.

bua hahaha

wow dats as sad as poopj's "am leavin rh thread"

[brazilianchulo03]

wow dats as sad as poopj's "am leavin rh thread"
its a joke you fuck!

[Magic187]

its a joke you fuck!

owned.

[brazilianchulo03]

owned.
:sarb:

[Magic187]

:sarb:

Told!

[brazilianchulo03]

Told!
ummm yea...told i was...lol

[Magic187]

ummm yea...told i was...lol

Owned x2.

[dominicanfighter]

i jus heard of a oil that ll cool j uses,flaxseed oil.what exactly does it do for you,i jus keep hearin its really good 4 u?

[El_NewbieDiablo]

:dance3:
I wanna get abs like Choco_S..
:D

[Choco_Sabroso]

:dance3:
I wanna get abs like Choco_S..
:D
LOL...run alot and do alot of crunces

[PuertoRocKing18]

yooo puerto rock...welcome to the club...btw did you get your t-shirt yet? lol

if not, ask choco to see if we have anymore left, we have made RH personal trainers t-shirts.

bua hahaha

yoooo choco wheres my t-shirt son stop playing games

[chiggidychinaman]

100 hand stand pushups - if ya real good, ya do em on 3 fingers each hand

100 dive bomber pushups

100 squats

50 weight jumps

[desi_balla]

i wanna fix my delts and advice choco the fitness freak?

[brazilianchulo03]

i wanna fix my delts and advice choco the fitness freak?
what you mean "fix"?

[desi_balla]

what you mean "fix"?
used to be big and well shaped

noww arms got bigger and they loook outta shpae.

help :(

[brazilianchulo03]

used to be big and well shaped

noww arms got bigger and they loook outta shpae.

help :(
so you want them to get bigger?

[desi_balla]

so you want them to get bigger?
dude shapeeee...

like dat curve u get

[brazilianchulo03]

dude shapeeee...

like dat curve u get
your deltoids are consisted of three different regions: Anterior, Laterol, Posterior.
here is a small list of exercises that i like to do:
alternating shoulder press
dumbbell upright row

and for a little more advanced:
Javorek Complex.

let me know if you are not familiar with them...if not, i'll tell you the details of each exercise and how to perform them

[El_NewbieDiablo]

I need Nutrition schedule, so I will stop eating does damn whoppers :(

[Choco_Sabroso]

I need Nutrition schedule, so I will stop eating does damn whoppers :(
LOL!

Then stop eating them foo.

LOL..but nah seriously, if your trying to lose weight then you need to lay off the fast foods cause your defeating the purpose.

Mainly focus on eating your veggies and fruits. Meat is good, but dont eat red meat. Fish for example is healthy meat. I know there is a certain way to cook meat that's healty, but I forgot what it's called or the process.

[stldirty]

LOL!

Then stop eating them foo.

LOL..but nah seriously, if your trying to lose weight then you need to lay off the fast foods cause your defeating the purpose.

Mainly focus on eating your veggies and fruits. Meat is good, but dont eat red meat. Fish for example is healthy meat. I know there is a certain way to cook meat that's healty, but I forgot what it's called or the process.
ok. choco. im trying to get rid of this baby fat on my chest and replace it with muscle. i already got muscle under it because i can flex my chest. what do you suggest?

[El_NewbieDiablo]

LOL!

Then stop eating them foo.

LOL..but nah seriously, if your trying to lose weight then you need to lay off the fast foods cause your defeating the purpose.

Mainly focus on eating your veggies and fruits. Meat is good, but dont eat red meat. Fish for example is healthy meat. I know there is a certain way to cook meat that's healty, but I forgot what it's called or the process.
noooo :(
now I know how tubby feels

[C0L0MB!AN!T4]

ahy Chokito....all dat?...dam,,,,,just thinking about it....im alreadii tired...Ufff....I luv food...I dont reallii work out...but i eat alot......n yes corazon...u have a wowowowo body...... :D Now I may have said many times in certain threads that I mix up my routine by "supersetting" my exercises and many people gave me the "wtf" look all those times I mentioned it. But I'm going try to explain it with my own experiences and some research that I did.

Supersetting is basically doing 2 different excercises without any rest in between. For example, lets say your target area is your biceps. A superset would be 1 set of dumbell curls, then RIGHT after 1 set of barbell curls.

Now there are many advantages to superset other than getting extemely tired and feeling that your body is going to melt after doin them.

"1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it's probably safe to assume that you wouldn't mind getting equal or better results in a shorter period of time."

"2. Supersets increase intensity. Usually when you think of high intensity, you think of forced reps, descending sets, negatives, etc. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work – especially if you're used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle."

"3. Supersets prevent injury or allow you to work around an injury. I stumbled on the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a strong squatter at a very young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg size without putting so much stress on the lower back. Because I could no longer squat more than 315lbs without re-injuring my back, I sought a way to maintain my leg size without super heavy squats. Out of necessity, I started doing high reps and supersets. After a relatively brief period training in this fashion, my quads quickly grew to become my best body part. With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. Supersets allow you to overload a muscle and generate high intensity without requiring heavy weights. This decreases your chances of injury."

(taken from http://www.muscleblitz.com/supersets.htm)

[brazilianchulo03]

LOL!

Then stop eating them foo.

LOL..but nah seriously, if your trying to lose weight then you need to lay off the fast foods cause your defeating the purpose.

Mainly focus on eating your veggies and fruits. Meat is good, but dont eat red meat. Fish for example is healthy meat. I know there is a certain way to cook meat that's healty, but I forgot what it's called or the process.
i disagree partner as a weight lifter its quite alright to eat red meat, its a great muscle repair, and also carries a small amount of creatine.

[brazilianchulo03]

abs exercise of the week: Weighted one-sided crunch- this exercise targets both the upper abs and the obliques. Lie with youu knees bent and your feet flat ont he floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side

-this was taken from Men's Health magazine.

[Choco_Sabroso]

i disagree partner as a weight lifter its quite alright to eat red meat, its a great muscle repair, and also carries a small amount of creatine.
Oh yeah I agree with you on that point. But I think he wanted to lose weight rather than gain it.

Unless it's okay to eat it for that prupose as well

[DaLe_PaPii]

Oh yeah I agree with you on that point. But I think he wanted to lose weight rather than gain it.

Unless it's okay to eat it for that prupose as well
purpose*

:mrhappy:

[Choco_Sabroso]

purpose*

:mrhappy:
LOL...thank you Ani :p

[DaLe_PaPii]

LOL...thank you Ani :p
Anytime.

[Kritical]

Im the fastest on RH

[brazilianchulo03]

kneeling cable crunch: kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forwamrd, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. return, then repeat to your right. thats one repetition. perform three sets of eight repetitions.

[_NOE_]

Im the fastest on RH
whats ur 40 yard time?

[brazilianchulo03]

whats ur 40 yard time?
whats yours?

[Magic187]

whats yours?

Me runnin (http://funnyhasbeenfound.com/VideoContentPgs/cheetah.wmv)

dats mee...

[brazilianchulo03]

Me runnin (http://funnyhasbeenfound.com/VideoContentPgs/cheetah.wmv)

dats mee...
bua hahahahahhaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

yo that shit was so funny, damn you run over 60mph? lol

[Magic187]

bua hahahahahhaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

yo that shit was so funny, damn you run over 60mph? lol

yeasirrrrrrrrrrrrrr is all dat drenelin pumped up wen i dont get to fuck :(

[brazilianchulo03]

yeasirrrrrrrrrrrrrr is all dat drenelin pumped up wen i dont get to fuck :(
ummm too much info revealed homey.