Saturday, April 5, 2008
Articles
What is HIT?
Pre-Exhaust - For Accelerated Growth
Intelligent ways to loose fat
Drop Sets – For accelerated growth
Shut up and squat
Stiff legged deadlift – A more effective approach
Workout frequency & Volume
I will be back
Keep yourself on track – Time and moment
Super heavy duty workout to develop lagging body-parts
Mass, Mass, and More Mass
Water, Fats & Calories
Fat loss diet for all
The Rep Range
Weight training for women!!!
Maximum muscle gain
The Six Pack
Workout for beginners – PART 1
Workout for beginners – PART II
Bodybuilding Dictionary Of Terms
Bed Time Meal
IBBF Senior Nationals - 47th Mr.India Meet held at Meerut
Powerlifting Style Workouts
The Pre-contest Diet
The Cardio Workout
Ephedrine and Ephedrine based stacks
FAQ's
Dorian Yates Magazine Cover Photos
3 Days Workout Split #1
3 Days Workout Split #2
3 Days Workout Split #3
The Bodybuilding Diet
Mr Olympia 2008
Important bodybuilding lesson - Training prioritization
Soy Protein - Good or Bad?
Heavy weight or light weight
The Green Tea
Healthy eating
Dumbbells or Barbells
Circuit Training
Superset For Super Growth
5 x 5 Workout
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Too good i always read ur blog, good work keep it up
ReplyDeleteThanks a lot vickram
ReplyDeletehi, thanks 4 ur concern...
ReplyDeletei hv 1 mre query...d exercise regime that i told u.. is it correct 2 lose body fat. can i c a major difference in a month...ya, i was plannin 2 eat salads or eat celery or carrot vit my diet. shal do dat daily nw.
can i mail u my pic... can u tel me how much tym it may tk 2 flatten my tummy.
@nitin
ReplyDeleteyeah
post me your pics and your concerns bro
i will reply to you as soon as possible
write your workout chart also there
Dis is my workout chart..
ReplyDeletenothing gr8...
in d morning i do 45 prisoner sqauts, 40 pushup, 40 mountain climber pushup, 40 lunge, 40 close grip pushup, 50 crunches(daily)
in d evening i do 50 mins weight training, 25 minutes HIT. i also do sme strectches.(4 to 5 days a week)
hey bro thats too much
ReplyDeletebut wats your goal??
this looks like a person preparing for a fighting contest...
if your goal is bb then you got to change a whole lot of things bro
hi,
ReplyDeletei have already mailed u my diet. u told me i have less fiber.
by wieght training i dont mean dumbbell. i just mean machine training.
i have mailed my photo 2 ur mail id. can u tel me whether d steps i m doing r good for reducing the fat in my body to 10 percent.
thanks
i want eight pack abs at the shortest time possible
ReplyDeleteNitin,
ReplyDeleteyou have a high fat percentage in your body bro
so gettin it down should be your first concern,,,
8 pack ???
actually the number of folds you see on your stomach is completely dependent on your genetics..
So try for a clean defined abs... Cos dreaming things may disappoint you.... but you may even have 10 pack inside... So aim at low body fat
cheers
thanks 4 ur comments...
ReplyDeletecan u tel me vt is d avg tym a normal man tends to get his fat down to 10 percent.
hw abt planning my exercise regiem @ dis manner.
3 days of weight training of 45 mins and 5 days of HIT on a tread mill(30 mins) each.
hmmm...i think i have a body fat percent of 17 percent.
Nitin,
ReplyDeleteFAt % depends on your individual hardwork and nutrition plan and genetics
Your new plan looks good
cheers
thanks 4 ur comment...
ReplyDeletehope i m not pestering u 2 much...
vt is dis 10 pack. i hvnt hrd of it b4. vt should b d fat content of d body 4 it 2 appear...
i hv made a fud plan for dis week. i shal post it 2 u next week along vit d exercise regiem i followed. hope u can correct sme mytks dat i did...
thanks 4 ur help...
Nitin,
ReplyDeleteACtually the abb is a single muscle and it has many folds in order to allow your torso to bend.. So it is fully dependent on your genetics.
Your body fat should be between 3-8% to clearly see your abb packs
hi bro, hru..
ReplyDeletedis is d diet i hv been following...can u tel me vt is rong in dis n ryt...
thanks
My diet(13/4/2008- Sunday)
5:40 am: 1 glass skim milk n half can of baked beans,2 glass oolong tea
8:00am 1 glass skim milk vit 2 shredded wheat as porridge
10 am 1 glass oolong tea, few cranberry
10:20am 3 piece brown bread,half choleshow,1½ scoop whey protein
12:10pm 2 slice brown bread,1 piece fried fish,1 small cup tea
3:10 pm 1 banana
4:20pm few cransberry,1 small cup tea,1 ½ whey protein scoop
8:00pm 1 apple ,11/2 whey protein(walked 8 km)
10:10pm 1 piece brown bread,half choleslow,1 glass skim milk
14/4/2008(Monday)
6:40am 1 glass skimmed milk, 2 egg whyts,half a can of baked beans,2 glass oolong tea
10:10am 1 ½ scoop whey protien
10:40 1 bowl skim milk and shreded wheeat porridge
11:20 little beef,1 glass oolong tea
12:50 low fat yogurt,1 glass oolong tea
3:00 1 glass oolong tea,1 banana,1orange
4:30 1 glass skim milk
6:30 1 ½ scoop whey, few cranberry
8:40 1 ½ scoop whey protein
9:40 probiotic yogurt, 8 km walk
11:30 1 glass skim milk, low fat cheese
12:00 2 piece whole meal bread n curry
15/4/2008
6:50 am 1 glass skim milk, 2 egg whyt, 2 whole bread vit 210g beans
8:20am 2 glass oolong tea
9:00 1 plum, porridge(skim milk n shreaded wheat)
11:50 4 wholemeal bread,cottage cheese,1 ½ scoop whey protein
12:30 1 glass oolong tea
2:40 1 grapefruit, low fat yougurt
5:10 1 banana,2 piece wholemeal bread,curry,1 ½ scoop whey
7:10 1 apple,1 piece wm bread,choleslaw
9:20 1 ½ scoop whey
10:00pm 1 glass skim milk
16/4/2008
6:20am 1 glass skim,4 wm bread vit beans
8:00 1 glass oolong tea
8:35 1 glass skim milk vit shreaded wheat porridge
11:00 1 grapefruit,2 carrot,1 ½ whey
2:00 1 apple,1banana,1 glass oolong tea
5:30 1 yogurt ,cottage cheese
6:00 1 ½ whey, green tea
9:00 1 ½ whey, 1 glass milk
17/4/2008
6:50 1 glass skim milk,half can beans,2egg whyt
9:00 1 glass skim milk n shreaded wheat, 1 glass oolong tea
Nitin,
ReplyDeleteYour diet looks really good,
but at times you have the habit of eating fruits alone in meals...
remember in the iron sport you cannot skip protein.. So in places where you consume 2 fruits consume only one fruit and add a cup of skim milk
sure, thanks 4 ur encouragement...i shal eat only 1 fruit ven i eat dem....i hv decided 2 reduce my bread by half...may b upto 4piece a day evn...
ReplyDeletealong vit dis i vil do 3 days 45 mins weight training also 3 days interval training @ ratio 30 to 60 on a tread mill.. hope 2 c sme change in a month tym
nitin,
ReplyDeleteall the best bro
hi sir this is yogesh.....
ReplyDeleteSir as soon as i startd eating almonds in ma diet my acne and pimples increased......is it because of the almonds????
This comment has been removed by the author.
ReplyDeleteHi Yogesh,
ReplyDeleteAcne has no connection with your almonds.
Contrary to what you may have heard, acne is not caused by dirty skin, eating chocolate, or drinking lots of soda. Acne is caused by overactive oil glands in the skin and an accumulation of oil, dead skin cells, and bacteria, which leads to inflammation in pores. Oil glands become stimulated when hormones become active during puberty, which is why people are likely to get acne in their teens. Because the tendency to develop acne is partly genetic, if other people in your family had (or have) acne, you may be more likely to develop it too.
Although there is no surefire way to prevent acne, there are several ways to help reduce the number and severity of your breakouts:
Washing your skin is essential (it helps remove excess surface oils and dead skin cells that can clog your pores), but washing too much can actually cause damage by overdrying your skin or irritating existing acne.
Remember to wash after exercising because sweat can clog your pores and make your acne worse. If you work around greasy food or oil or if you've been sweating from heat or because you've been working hard, wash your face and other acne-prone areas as soon as possible.
If you use skin products, such as lotions or makeup, look for ones that are noncomedogenic or nonacnegenic, which means that they don't clog pores.
If you can't live without your hair spray or styling gel, be sure to keep them away from your face as much as possible. Many hair products contain oils that can make acne worse.
If you get acne on areas such as your chest or back, avoid wearing tight clothes, which can rub and cause irritation.
hello sir dis is yogesh,
ReplyDeletesir ometimes i face problems like constipation even when im following the perfect diet dat u have provided me.....i dont understand y i face dis problems...???
Yogesh,,
ReplyDeletethis problem can be cos of body heat or cos of less intake of fiber in your diet..
So as a solution to both we will increase the intake of fruits and veggies.
Lets add one more plate of veg salad in any of your preferable meal and an extra seasonal fruit to your breakfast bro
cheers
hi bro...
ReplyDeletehru...
nice 2 c ur blog being updated.
dis is a diet i follow dese days. is it gud according 2 u.
a) morning oatmeal + skim milk and 2 can tuna
b) nyt b4 bed cottage cheese 60 ml and a glass of skim milk
c) snack in between salad+ 2 can peas or kidney beans
d) 3 carrots + 3 egg whyt
e)2 grapefruit jiuce
f) soup + whey protein shake
i also hv 3 glasses of green tea in a day. is it gud 4 fat loss.
thanks,
nitin
Hi nitin,
ReplyDeleteWhich ever meal that you have stated are good and clean.
But don't you think that you are missing something??
There is an important meal called lunch - you say about breakfast then dinner and snacks so where is your lunch?
Yeah green tea is a great food for fat burning
cheers
can u recommned smethn lyt 4 lunch dat vil help aid my fat loss.
ReplyDeletei m 62 kilos nw..lost every once of fat frm d rest of my mody..just little in my tummy...
i m 5 4..so i m in my ryt weight...
nitin,
ReplyDeleteHave a cup of veg salad and chicken/egg whites along. Make sure you get atleast 20g of protein per sitting
cheers
can i ask u smethn vt is d normal growth of muscle per month. i hv read sme outrageus claims at ppl grew 10 pound of muscles in 2 weeks. is it possible. or vt is d limit. i think it can b only 1 to 2 pound per weeks. vt is d normal fat loss possible per week
ReplyDeletenitin,
ReplyDeletebro an average 150 lbs guy has 50 lbs of muscle
so adding 5 lbs of muscle will be 10%muscle gain
but for a 250 lbs guy will have about 150 lbs of muscle..
for him 5 lbs would be 2% muscle gain...
the 10 lbs gains are just fakes or just juiced (roids)
naturally 1-2 lbs per week is the maximum healthy weight gain.. in that - muscel gain will be half that
cheers
hmmm...
ReplyDeletedo u think i m eatin lot of protein...my frnds r saying it is 2 much..lyk i told u..i hv 2 cans of peas, 4 cans of tuna, 3 egg whyt and also 1 scoop whey protein. i also hv 2 glass of kim milk n 1/2 cottage cheese..
nitin,
ReplyDeleteam taking in 30 egg whites
6 yolks and 2 scoops of whey per day
and take some sprouts and beans too..
so that answers your questions rite
wait
let us see what jay cutler eats
3 servings of 8oz beef
2 servings of 8 oz fish
2 servings of 8 oz chicen
1 serving of 20 egg whites
and supplements
cheers
wow..u cleared my doubt...
ReplyDeletei just need 2 b lean s o i think i m doing ryt...unless i get a trainer f2f i wont bulk up..neway thanks...u cleared my doubts...
nitin,
ReplyDeleteyou are welcome bro
hi bro....wazup...hru...
ReplyDeletei was going through a websyt called upfitness.co.uk. there was an article der called key to flat gut. he talkrf abt applying licorice root gel on d abdomen and in 3 weeks he told dis itself will cause a nticable difference in d shape of it. i couldnt get it in a gel form. i got d root so i mix it vit water n drink it. do u think it works.
nitin,
ReplyDeletedont try things which you dont know completely about..
I really dont have any first hand info on that stuff..
I would suggest you to check with a good doctor before taking stuffs like that.. Cos they can be allergic to you,
or they can become toxic on mixing with your normal food stuffs
etc...
so check with a doc first
cheers
hi bro this is yogesh.
ReplyDeletethis is the diet that im following these days after i had yo consultation.
MEAL 1:[breakfast]
1]500ml milk
2]2 bananas
3]4 brown breads
4]1 apple
MEAL 2:[After 2 hours]
1]Few almonds
MEAL 3:[lunch]
1]Dal
2]2 chapatis
3]soya bean sabji a bowl
4]salad[cucumber,beet,tomato,carrot]
MEAL 4:[preworkout meal]
1]Few almonds
MEAL 5:[post workout meal]
1]500ml milk
2]a banana
3]2 eggs without yolk[i.e 2 egg whites]
4]4 brown breads
MEAL 6:[dinner]
1]Dal
2]2 chapatis
3]Paneer[50 grms]
4]salad as in lunch.
So bro dis is my diet plan that im following.
but im facing some problems while following this diet coz due to rainy season im not geting good quality soyabeans n dats y im not able to follow the lunch part properly.
So with respect to my problems i have planned a new diet.Can u suggest me whether the diet is good or not??/or if any changes r there...???
My new diet plan:
MEAL 1:[Morning breakfast]
1]500ml milk
2]3 eggs without yolk i.e 3 egg whites
3]1 banana
4]1 apple
MEAL 2:[after 2 hours]
1]Few almonds
MEAL 3:[lunch]
1]Dal
2]Chapati[Here how many chapatis should i take????]
3]Any sabji
4]Salad[cucumber,beet,carrot,tomto]
MEAL 4:[preworkout meal]
Few almonds
MEAL 5:[Postworkout meal]
1]500ml milk
2]3 egg whites i.e egg without yolk
3]a banana
MEAl 6[Dinner]
1]Dal
2]Chapatis[How many chapatis should i take here???]
3]Paneer 50 gms
4]Salad as in lunch
This is the new diet plan that i have decided.What is your opinion about this?????Please tell me whether this diet plan is good or not??
If it is incorrect then what changes should i make in it???
And most important thing is that i am into modelling so i need a physic which is in good chiselled shape....muscular physic but not like a bodybuilder.Thanx a lot bro..
Yogesh,
ReplyDeleteThe diet is good to go
but with minor changes
in your breakfast alone add 1 yolk along with 3 egg whites.. That fat really helps bro...
And add 3-4 egg whites in your lunch to meet the protein requirements bro.. That should be fine and you can expect some new muscle growth due to the change in diet bro
all the best
cheers
Hi bro dis is yogeesh.....
ReplyDeleteok so i will add dose 3 egg whites in lunch and an egg yolk in both the breakfasts.
n how many chapatis should i eat in lunch and dinner?
Can u give me an idea about the exact protein,carb and fats intake in dis new diet plan??
two small chappathis per meal should be fine bro
ReplyDeletewith this diet you will be getting about 140-150g of protein bro
Hi bro dis is yogesh....
ReplyDeleteIm on the following diet these days:
Meal 1:(morning breakfast)
1]500ml milk
2]3 egg white +1 egg yolk
3]2 bananas
Meal 2:(mid meal)
few almonds
Meal 3:(lunch)
1]1 bowl dal
2]1 bowl sprouts
3]2 chapatis
4]salad[beet, cucumber,tomato]
Meal 4: (preworkout)
few almonds
Meal 5:(Post workout)
1]500ml milk
2]3 eggwhites + 1 egg yolk
3]2 bananas+ 1 apple
Meal 6:(dinner)
1]1 bowl dal
2]1 bowl sprouts
3]2 chapatis
4]salad as in lunch
Bro my height is 5ft 8inchs.
my weight was 64kgs.but as soon as i started following this diet my weight reduced to 60 kgs now and my size is also looking a bit small as compared to before.
Im afraid bro.....what is happening wid me??
I shud have atleast 65 kgs of weight according to my height.
what is your opinion abt dis??
Hi Yogest,
ReplyDeleteAdd 4 slices of bread to your breakfast
and add 2 egg whites and 4 slices of bread to your preworkout meal.. and you should gain back to 65 kgs in few weeks time bro
no worries
cheers
thanx a lot bro....
ReplyDeletebtw wat is the reason for my reduction of weight?
hi yogest,
ReplyDeletethe reason was that you had lesser carbs to give energy so your body was burning itself for energy
ohk bro thank u so much.....
ReplyDeleteHi bro yogesh here...
ReplyDeleteIs it ok if i take 8 eggwhites with 2 eggyolks throughout the day???if yes den how shud i arrange them in the above diet??
And a small bowl of sprouts like lentils contains how many protiens??what is the protien content of all sprouts??
hi yogest,
ReplyDeletemake it 10 whites and 2 yolks and spread it across 3-4 meals bro
and 100 grams of sprouts contains approximately - 20g of protein
cheers
Hi bro dis is yogesh.....
ReplyDeleteIm really confused about my diet bro.But now i guess this ones good for me.following is the diet :-
Meal 1:[Breakfast meal in morning]
1]500 ml milk with a spoon of honey
2]3 eggwhites and 1 egg yellow
3]2 bananas
4]an apple
Meal 2:[Mid meal]
few almonds that r soaked in water overnight.
Meal 3:[Lunch]
1]A bowl of dal[Medium sized bowl]
2]sprouts [Medium sized bowl]
3]2 chapatis
4]salad[beet,cucumber,tomato]
Meal 4[Preworkout meal]
2 eggwhites and 1 egg yellow
Meal 5:[postworkout]
1]500ml milk with a spoon of honey
2]3eggwhites and 1 egg yellow
3]2 bananas
Meal 6[dinner]
1]dal as in lunch
2]2 chapatis]
3]sprouts or paneer as per what is available
4]salad as in lunch
This is the diet that i guess mayb good for me.Please help me out because im facing problems like CONSTIPATION so this makes me confused about my diet.i eliminate every morning as i wake up but sometimes i suffer from constipation which makes me feel tierd throughout the day......i dont even feel like gyming coz of dis problem.....what is the reason for dis???
And what are the effects of constipation on body building??
yogesh,
ReplyDeletethe diet seems really good this time
but still i would give you only 2 bananas in breakfast and cut out the apple there
and take that apple in pre workout in the evening bro
and consult your doctor and get a fiber supplement and i am sure that, it should help you ..
and always drink lots of water
cheers
hi murli i think u`r doing a very good job i find ur information very useful...
ReplyDeletei have 1 query if u cld plz ans it...
my hieght is 6`2 and weight 82 kgs...but i find myself on the plum side...i really wanna loose weight and gain muscle...i`ve ben workin out for quit a long but being a student was`nt able to continue it..but now i`m strongly dedicated for it nd has started working out regularly...
i`ve a body type that gains fat very fast...nd have body where hands speciaaly forearms are quit thin as compared to whole body...i intend to build really broad and muscular back,big shoulders and strong and big forearms...also my chest is saggy..with lot of fat which worsens the situation....i wanna tighten it up..though i don`t want a big chest...
if u could suggest me workout and diet it will be a great help...also bein a student i cannot eat chicken daily though i`ve been eating eggs a lot...
thank you!!
hey sid,
ReplyDeleteJust continue your workouts and concentrate on these three moves - bench press, deadlifts and squats on respective days
workout each muscle group only once a week
and follow the diet practice specified here bro - http://biglee-murali.blogspot.com/2008/02/fat-loss-diet-for-all.html and this should help you in your goal.
All the best bro
cheers
Hi bro this is yogesh...
ReplyDeletehey this is the diet that i am following these days.....tel me whether its ok or not?
Meal 1:
500ml milk
2 eggwhites
2 bananas
Meal 2:[after 2.5 hours]
a few almonds soaked in water overnight
Meal 3:[after 2.5 hours (lunch)]-
omelette made from 2 whole eggs
2 chapatis
dal[1 medium sized bowl]
salad
some rice
Meal 4:[after 2.5 hours(preworkout)]
2 eggwhites and a banana
Meal 5:[postworkout]
4 eggwhites
500ml milk
a banana
an apple
Meal 6:[after 2.5 hours (lunch)]
2 chapatis
dal[1 medium sizrd bowl]
salad
any vegetable
1]is this diet sufficient according to your 6 meal diet planning?
2]what is the protien intake of this diet?
3]is the time gap between all the meals ok that is 2.5hrs?
4]and what should be the time gap between lunch and our gym workout including the preworkout meal?
yogesh,
ReplyDeletethats a diet with 200 + protein in it and its absolutely fine
and 2.5 is very good interval to eat the next meal
and you can workout in half an hour to 2 hours after your meal based on your comfort zone
but make your post workout meal within 25 mins from your workout
cheers
Hi Murali,
ReplyDeleteNice to read your blog after a very long time,I had been following your tips for body building and was getting positive results until this tragedy hit me!
I had a major accident, was hit by a speeding truck while on my Bike! In this event i suffured 3 fractures in my pelvis bone (Hip Bone).
Due to this i was on complete bed rest, for near a month now, Still i am not able to walk.
My concern is will i ever be able to enter a gym again in life!
I was in high spirit, training everyday before this accident. God saved me and no major surgery took place.
But will i be able to go to the gym, with the same level of strain i used to put on my body, will i ever achive that Capabilty.
I know it will take time, may be an year or two for me to get back to normal, but will i be able to train in the gym with the same intensity as earlier?
I would appreciate your comment on this query.
Thanx
Vignesh
Hi vignesh,
ReplyDeleteMy prayers and wishes for you to recover completely and soon..
i know it is tough but here is what i feel.
You wont be able to start where you left. but you will pass that level as time progresses. At the beginning you will feel low but as days progress, you will be working around your injury and will eventually progress beyond belief
cheers
hi bro this is yogesh...
ReplyDeletei just wanted to keep a track of the diet that im following these days.
Actually my weight is 61kgs now and height is 5 ft 7 inches
My gym instructor told me dat i shud be atleast 65-66kgs according to my height.So i shud increase my weight by 4-5kgs more!
On the other hand im into modelling so i dont prfer a bodybuilding physic but a lean and muscular physic.
This is the diet dat im following these days:
Meal 1:
500ml milk
4 egg whites
2 bananas
Meal 2:[lunch]
2 chapatis
a bowl of dal
omelette made from 2 whole eggs
some rice
salad
Meal 3:[preworkout meal]
2 bananas
Meal 4:{postworkout meal}
4 egg whites
2 bananas
500ml milk
Meal 5:
A bowl of dal
2 chapatis
Any vegetable
some rice
salad
This is the diet dat im following to gain weight with respect to my height and weight.
I workout in the ggym 6 days a week.
I do 1 day 1 muscle workout.
Please help me out brother.....
thank u!
Hi yogesh,
ReplyDeleteYou need one more solid meal giving 25-35g of protein and a little more carbs
cheers
ok....then wat should i add in my diet....i mean wat changes should be made in the above diet?
ReplyDeletehi yogesh,
ReplyDeletei think i clearly specified that to you in my previous post..
i mean - now you take 5 meals a day - instead take 6 meals a day
cheers
Hi Murali,
ReplyDeleteFirst of all I'd like to thank you for writing such informative and helpful articles. I've refered to some of them and found them really effective and helpful in my usual workout regime.
I had a small query regarding my routine regime,it would be really helpful if you could please help me out with it.
To start with, I have never included jogging or walking in my usual cardio workouts but recently I've started following HIIT program and would like to know whether I should perform it prior to my workout(weights training) or post workout? Which is more advisable? Will performing HIIT have any affect on my muscle growth?
Eagerly waiting for a suggestion
Thanks,
Swapnil
Hi swapnil,
ReplyDeleteYou can do your cardio at a separate time or you can do it after your weight training.
Cheers
hi lee
ReplyDeletei have a doubt .. how to make my muscle to absorb protein more efficiently /quickly. can i add honey to my diet
hi lee
ReplyDeleteHow to make my muscle to absorb protein very quickly or efficiently. Can i add honey in my diet
Allfongava,
ReplyDeleteadd honey to your post workout meal in order to make a better absorption
i think it is not essential in other meals
cheers
Hello Murali,
ReplyDeleteThis is Vignesh here!
posting on your blog after a long time!
saw your Mr.Chennai Snaps.. they are really good! Keep the spirit going... our wishes are with you.
Murali, I had written to you previously as well. I had an accident last october (2008), I suffered a Pelvic fracture.
One year on (October 2009), I am fully recovered now, I underwent physiotherapy for 5 Months running.
Now am able to walk, jump, run... ride a bike... and almost everything I can think of.
My questions to you Murali, I would appreciate if you can take time and answer these, (very brief answers would be greatly appreciated.)
Q1. I asked my physiotherapist, he has given me a green to go and Hit the Gym, avoiding Squats,Back Exercises etc. But there is still a fear in my mind. Should I go forward , with caution ofcourse. Or should I wait for some more time?
Q2. During the initial bed rest(post injury), i developed tremendous amount of fat in my abdominal area, although i am skiny overall. This looks very odd now.What can be done.
Q3.I read your other posts thoroughly, and have prepared a diet plan for myself, using your tips. I would like to know, What all should i avoid (As i have developed fat in the abdomen.)
Q4. Lastly, Should i buy some basic gym equipments at home or should go to the gym. I did go to the gym pre-injury. I have some level of knowledge about what exercises i should do and most of all i read your blog, watch the video's u posted. I am asking this question in the first place as i read in many blog posts of your blog as well as many sites, that to reduce fat and gain muscle (Not Being ripped!) one needs to to cardio and less of weight training.
Hope you'll find time to answer my queries..
Wishing you luck for future competitions.
Vignesh
Hi Vicky,
ReplyDeleteit is good to know that u have recovered!!!
Q1. I asked my physiotherapist, he has given me a green to go and Hit the Gym, avoiding Squats,Back Exercises etc. But there is still a fear in my mind. Should I go forward , with caution ofcourse. Or should I wait for some more time?
>> you can hit the gym as soon as possible bro. Just make sure that you lift weights which allow you to do 15-20 reps easily.
Q2. During the initial bed rest(post injury), i developed tremendous amount of fat in my abdominal area, although i am skiny overall. This looks very odd now.What can be done.
>> this happens to everyone who becomes inactive. Just after few months of working out it will vanish bro...
Q3.I read your other posts thoroughly, and have prepared a diet plan for myself, using your tips. I would like to know, What all should i avoid (As i have developed fat in the abdomen.)
>> go for more of machine movements which allow perfect support to your back. For back - basic pull downs with cable should be fine. do unilateral movements where ever possible to minimize the stress on the spine.
Q4. Lastly, Should i buy some basic gym equipments at home or should go to the gym. I did go to the gym pre-injury. I have some level of knowledge about what exercises i should do and most of all i read your blog, watch the video's u posted. I am asking this question in the first place as i read in many blog posts of your blog as well as many sites, that to reduce fat and gain muscle (Not Being ripped!) one needs to to cardio and less of weight training.
>> i would recommend you to go the gym bro..
As of now you just need to get the fit level back and then you can slowly tweak your fat levels.
For the first few weeks go like a beginner - whole body workout on alternate days and walking or cycling on the non training days
cheers
Thanx Murali for the fast reply!
ReplyDeleteWill follow it up!
Vignesh
Hi BigLee,
ReplyDeleteI have been following your blogs frequently and I am really impressed by the time and effort you put in to help people.
I am little confused about my diet and want some help from you. This is what I eat almost everyday.
I am 5.10 and 179 lbs and I am trying to gain some quality muscle. Please let me know if I need to make any modifications to my diet.
Breakfast:
1.5 scoops of whey protein
1/2 Oatmeal + 1/2 strawberries + cinnamon + 2 tblsp Flax seeds and multi vitamins
Midmorning snack
2 slices of whole grain bread
3 egg white and 2 whole eggs Omelet.
Lunch
8 0z of Chicken Breast
3/4th cup whole wheat pasta
Pre work out
1.5 scoops of whey protein
Bannana (or) Whole wheat Bagel and 1 tblsp of olive oil and BCAA
Post work out
1.5 scoops of whey and Gatorade with some BCAA and Glutamine
Dinner
Salad and low fat cheese and apple
Midnight snack
1 scoop Casein Protein
2 tblsp almonds with Glutamine.
Once again I really appreciate your time and effort.
Thank you,
Harish
Hi Harish,
ReplyDeletewhat i am about to say might be confusing to you but it will work..
your diet is clean and thats the way we have to eat.. but that makes your mind used to it..
so once a week go to restaurant and eat a whole bunch of burgers or pizzas or what ever junkies you can see - only once a week you feast on calories that is too much to handle.. but from next day you will start eating clean - so you wont put on fat and you will steadily gain muscles buddy
cheers
Biglee,
ReplyDeleteReally thanks man... you rock.... one more question that is always confusing to me is "cardio".... I read in one of your blogs is that High interval cardio... I tried it and is really great... but do you suggest it after weight training or on the days off... I work out like 2 days on and 1 day off...
example I work out on Monday and Tueday and take off on Wednesday and THursday and Friday again and weekends off... what do you suggest 1. running on off days
2. running early in the morning ( if so what do I eat before running. Do I need to take BCAA befre running if needed.)
3. or 20 mins for 45 minutes of weight training.
Thank you once again man really appreciate it..
Harish
Harish,
ReplyDeleteIt gives me pleasure to hear that my words helped you.. Thanks..
Regarding HIIT cardio - you need to tweak it based on your schedule.
for example - if your life is hectic, then i would suggest you to do it twice or thrice a week after weight training so that you can enjoy your off days
but if you are a student or a person who has enough spare time, then i would suggest you to do one HIIT session post workout and two sessions on non workout days .. but still i would press on one thing - at least one off day a week without activity
cheers
Thank you man... it would be helpful if you could tell me how long the HIIT cardio session should be on workout out day and on non workout day...
ReplyDeleteAnd I was reading and article in one of your article that you work out each body part 2 times a month.. could you tell me more in detail about it like your schedule so that I get better understanding about what exactly you are talking about...
I am sorry if I am bothering you too much by asking you questions but I am really addicted to bodybuilding and now I can't live without working out.. and I realized that you are the only person who could help me...
Really thanks man...You are really helpful to people...
Harish
Harish,
ReplyDelete30 min session would be ideal on all days
regarding training interval - analyze your body and do accordingly... at times my back recovers in 10 days and biceps recovers in 12 days and so on.... so i allow my muscles to recover fully and then train them while training for size..
but while getting ready for contest - i train each muscle at least once a week
cheers
Thanks man... I am gonna try this and see how it works... and for sure I will post you to tell you how it worked .... all the best...
ReplyDeletewish you luck Harish!!!
ReplyDeleteMurali,
ReplyDeleteAfter 3 months of my workout I took like 1 week off from my workouts. Then I worked out my legs on last Thursday and they are not yet recovered from my previous workout. I still feel little soreness in my legs. My question is its already one week and looks like I cannot train my legs tomorrow, so if I take off from my workout tomorrow when am I supposed to workout my legs again. And is it okay if I still be on my diet or do you think I should change it little bit since I am not working out.
Thank you,
Harish
HArish i would recommend a light weight workout to help the muscle get some extra blood for recovery.....
ReplyDeleteTrain in very high rep range with minimal weights
cheers
Murali,
ReplyDeleteI have a question for you. I am 25 year old female and my height is 5.5 and weigh 147 pounds. I am trying to loose fat around my arms belly and hips. I recently started cardio for about an hour.l want to know if wearing additional weights ( around my wrist or arms ) will help me in loosing fat quickly on my arms and I have very heavy arms compared to the rest of my body.
Thank you for your time.
Hi Surekha,
ReplyDeleteFancy weights around hips and arms wont help you lose the extra flesh in those areas. Few extra minutes of cardio would be a better idea.
If you combine weight training and cardio along with proper diet, you can attain results at a quicker pace...
All the best
cheers
Thanks a lot for your quick response. I have been trying to loose weight. Cardio is do around 60 mts. Running for 30 mts and walking with an inclination of 7% for around 25 mts. I have gone through your articles and found this method good. I shall also do some weights from now.
ReplyDeleteIs there anything additional you would like to tell me?
Surekha,
ReplyDeleteJust train hard and eat clean... you will continuously progress
cheers
Biglee,
ReplyDeleteHope you are doing well. I have couple of questions for you buddy.
1. Cheat meal vs Cheat day( Which one do you suggest)
2. What is the best way to get carb and water depleted?
3. Do you think low carb diet helps in getting cuts or definition to the muscle?
4. Am I going to loose my hard earned muscle if I do not eat protein for every 3 hours and also suppose if i miss a meal can I consume protein i missed in the next meal?
5. When you are getting ready for the show when will stop consuming cheat meals?
Thank you,
Harish
Harish,
ReplyDeleteAll your questions are already answered in different blogs.. but still i will try to give short answers for you here...
1. Cheat meal vs Cheat day( Which one do you suggest)
-> big bodies need cheat day (110kgs), medium body needs a couple of cheat meals (80kg) and a small body needs a cheat meal (60 kg).. the weight is just a example...
2. What is the best way to get carb and water depleted?
reduce sodium consumption and limit your carbs and increase your volume of workout to get that dry look in the last week leading to the show..
Drinking excess water for few days and stopping water consumption 12 hours before the show helps the bodybuilders to get that look on stage.. but timing varies from person to person
3. Do you think low carb diet helps in getting cuts or definition to the muscle?
yes
4. Am I going to loose my hard earned muscle if I do not eat protein for every 3 hours and also suppose if i miss a meal can I consume protein i missed in the next meal?
yes. constant supply of protein is essential.
5. When you are getting ready for the show when will stop consuming cheat meals?
10 days out from the show will be my last cheat.
cheers
c
Really appreciate it man.
ReplyDeleteFor a 180 lbs man how much carbs should be consumed in order to see some definition and am I supposed to increase consumption of protein if I go easy on carbs and what about fats.
Before the show do you think we still need fats or all we need is protein.
Thanks once again man.
Harish
HArish,
ReplyDelete100-250g of carbs should be ideal. Again keep it on the lower range on non training days and on the higher range in heavy training days
cheers
Murali,
ReplyDeleteThank you very much. In general how do I calculate my carbs. How many grams per body weight and does that include carbs from fruits.
On low carb days is it a good idea to jack up fat intake a little bit than usual.
Reason I am asking you this is if I lower my carbs then I wont be able to reach my daily calorie intake meaning I will be consuming less calories than needed which I believe is not good for the growth.
One more question is if I am having low carbs then I am feeling hungry in very short time as soon as I finish my meals, especially towards the end of the day.
I generally workout in the mornings, so I generally have carbs before and after workouts and then very less or may be no carbs after my post workout meal. Is it a good idea to do like that.
Really appreciate your time and effort man. Really means a lot to me.
Harish,
ReplyDeleteAll your questions have answers within them.
The reason why we go for a low carb day is to cut down by a notch on your fuel. FAT and CARB are fuel sources.... So cutting on them onr one day on low and then jacking them up is the logic of a low carb day. So when you zig zag your calories, your body will learn to retain muscle for maximum utility and will learn to get rid of fat,,,,
eat more fiber rich food and calories from protein so that you can fight hunger. CARbs should be part of both pre and post workout.....
I would be very happy if you can be part of the discussion forum and post the questions there so that many can get knowledge from your question..
http://groups.google.com/group/biglee-murali
Thanks
Biglee
Really thanks man.. Will post my question in there for sure.
ReplyDeletehi Big bro,
ReplyDeletei just wanna know that, ARE STEROIDS REALLY NEEDED FOR WINNING BIG BODYBUILDING COMPETITIONS,
please reply me honestly
absolutely not if you are competing in a drug tested competition.
ReplyDeletehello,i got many frnz who r bodybuildrs n dey hav evn plyd many bb competition n won dey temme itz all steroids n diet. widout steroid bb not possibl u will b thrown out f stage n peopl wil laugh t u.. i think dey r right coz m a bb fAN n i don no any bb who don hav steroids...widout ster no1 can grow dt kinda muscle impossible....plzz giv me a reason n temme dat u never evr tried steroid on u..if u say no itz all fake ..if u givn info n wanna realy help peopl making good body say d truth odrz dont comment.....plzz bro giv me sum tips coz i m fed up of diz bb worki out vryday following good diet..it gives me nice muscle but 4limited period not like bbuildrs......
ReplyDeleteSunil,
ReplyDeleteFirst of all i recommend you to learn the spellings properly. Reading through all your stylish spellings was a nightmare...
Now onto your question: If bodybuilding was all about steroids then only pharmacists and doctors would be great bodybuilders. Let me see how many of such people are in bodybuilding (<1%).
So bodybuilding is all about hard work and planned lifestyle.
Cheers
hi murli,
ReplyDeletei read all article and i found it very intresting i want shape my abs what u wd suggest? i workour 4 days in week
Vishal,
ReplyDeletetrain hard
do cardio regularly
control carbohydrates in dinner and try to consume most of carbohydrates from green vegetables
cheers
hi Murali,
ReplyDeleteI just visited your block, i m very much inspired. Actually i m searching for a trainer, to build my body. But i couldnt find, could you please help in this. thanks
Hari,
ReplyDeletetell me where you live i will try to help you
cheers
Murali,
ReplyDeleteThank you so much for the immediate reply, currently I m put up in Anna Nagar, chenni. Please let me know if it is possible to meet you in person to discuss abt my problem else any of your contact mail ID or phone no.
Thanks again yar.
Sure Hari.
ReplyDeleteWrite down your mail id in comments and i wont publish that comment and instead i will mail you.
cheers
Hi Murali,
ReplyDeleteI started doing weight training now, my coaches advising me to take some supplements. While browsing i found a supplement 'FORCE Factor', instead of others it seems quite different. Also they advertising there will be no side effect, even we stop taking it. Can u please suggest me, is it good to take it? As I said before just i started weight training, is it ok to take now itself or shall i take after a couple of months.
Hari,
ReplyDeleteyou wont need anything more than a basic whey protein supplement when you start weight training.
supplements are no magic which can make you grow like a weed. But they just bridge the gap in your diet. So use a whey shake in your post workout alone and get in all the protein from whole foods like eggs, chicken etc
cheers