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Posted: Monday February 20th, 2006 10:18 |
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First , I apologize to the guy's who have sent me private messages about different diets and workout plans, brotha been busy, training, training people (you know I've got a few new clients because of New Year), got a few new chicks on the go at the gym, just crazy. I encourage all black men, to lose weight, rid yourself of belly fat. Belly fat is a time bomb, it leads to heart diease, cancer and other bad health issues. Here's motivation for ya, for every 20lbs you lose, you gain an inch on your penis, no joke. By not eating greesy food, keeps greese out of you blood. Cleaner blood, means a harder, thicker, longer dick, to flex the ladies into a coma. This is a adult board, so i kept the sh*t real on this post. Eating better leads to better health, better health means better workouts, increasing your blood flow during workouts, trains the body to functions much better.
THE DIET
- SMOOTHIES
- STEAM VEGETABLES ( as much as you want)
- LEAN MEATS - ( turkey, chicken, fish, white pork)
- WHOLE GRAIN BREAD
- FRUITS
- SOY MILK
- SOY ICE CREAM
- SOY COOKIES
EXAMPLE OF A DAY OF MEALS , FOR ME.
6:00 AM -POWER SMOOTHIE ( 16OZ OF WATER, FOUR FROZEN STRAWBERRIES, HALF A BANANA, 1 MEASURED CUP OF UNCOOKED OATMEAL, AND TWO SCOOPS OF PROTEIN POWDER) BLEND & DRINK.
9:00 AM - SNACK ON APPLE SLICES & PEANUT BUTTER. EAT ABOUT 6 SLICES OF APPLE WITH ABOUT 4 TEASPOON SCOOPS OF PEANUT BUTTER. EAT THE PEANUT BUTTER RIGHT OFF OF THE SPOON WHILE EATING THE APPLES. WATER !
11:30 AM- A NICE SIZE SLICED TURKEY SANDWICH. USE FOUR SLICES OF TURKEY, TWO SLICES OF SWISS CHEESE, TWO SLICES OF WHOLE GRAIN BREAD, TWO SLICES OF TOMATO, AND TWO SLICES OF LETTUCE. EAT APPLE SLICES WITH THE SANDWICH. WATER !
2:00 PM - EAT ONE MC TASTY or WHOPPER ! ( yes Mc Donald's) , NO MAYO, EXTRA TOMATO AND LETTUCE. SIDE SALAD , NO DRESSING , WATER ! NO f**kIN FRIES !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! NO CHEESE !!!!!!!!!!!!!!!!!!!!!!! EATING THIS MEAL KEEPS YOU FROM GOING CRAZY FOR FAST FOOD. SUBSTITUTE CHICKEN SANDWICH IF YOU LIKE.
4:00 WORKOUT - DRINK LOADS DURING THE WORKOUT !
5:45 - POWER SMOOTHIE. MAKE THE SAME SMOOTHIE, BUT DRINK HALF. MEASURE OUT 8 OZ TO DRINK PUT THE REST IN THE FRIG FOR LATER ON TONIGHT.
7:00 EAT
SMALL SALAD , CHICKEN BREAST, STEAMED VEGETABLES, WATER.
9:00 - LAST MEAL LAST HALF OF THAT SMOOTHIE, WITH TWO SOY COOKIES
THE WORKOUT
20 MINUTES OF CARDIO FIRST
MONDAY & THURSDAY - LEGS & SHOULDERS
TUESDAY & FRIDAY - CHEST & BACK
LEGS AND SHOULDERS
- LEG PRESS - 4 SETS
- SQUAT- 4 SETS
- LUNGES - 2 SETS
- STIFF LEG DEADLIFTS - 2 SETS
- SEATED CALF RAISES - 3 SETS
- SHOULDER PRESS - 4 SETS
- LATERAL DUMBBELL RAISES- 2 SETS
- UPRIGHT ROWS 3 SETS
ALL SETS SHOULD BE DONE MEDIUM HEAVY FOR 12 REPS.
CHEST AND BACK
- BENCH PRESS- 4 SETS
- INCLINE DUMBBELL PRESS- 4 SETS
- DIPS - 4 SETS
- PULLDOWNS - 3 SETS
- SEATED ROWS- 3 SETS
- ONE ARM DUMBBELL ROWS - 3 SETS
ALL SETS SHOULD BE DONE MEDIUM HEAVY FOR 12 REPS.
ASK QUESTIONS, HOLLA !
SIDENOTE- THIS IS A WORKOUT PLAN FOR ALL MEN OF ALL AGES NOT I REPEAT NOT A MASS MUSCLE BUILDING PLAN ALTHOUH YOU WILL GAIN A DECENT AMOUNT OF SIZE ASWELL ALL EXERCISE SHOULD ONLY BE ATTEMPTED AFTER WARM UPS AND ALSO ALLOW TIME FOR "COOL DOWN" BEFORE LEAVING THE GYM
Last edited on Monday February 20th, 2006 11:29 by
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Posted: Monday February 20th, 2006 10:34 |
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Just to add as you can tell im not a huge fan of cardio...infact I only do cardio for 1hr a week...
But just incase you dont have accsess to a gym to can always go the local park and do circuits (thats what I used to do back in my teen years) still get you decently ripped up
I just gotta say alex w is on point man!!
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Voluptuous
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Posted: Monday February 20th, 2006 11:41 |
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any help for the ladies?
how much do you charge, what area d you work in?
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Posted: Monday February 20th, 2006 11:53 |
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| details sent
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jibstar
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Posted: Wednesday February 22nd, 2006 22:43 |
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Thanks for putting up the info Black power, I really apperciate it, but isn't there an alternative to peanut butter? I can't stand the stuff and does that have to be a specific way to cook the chicken breast...
Also if peeps could recommened other foods which would be ideal for this workout that would be greatful, because if i just ate these same foods just a week I'd go crazy.
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Posted: Saturday May 13th, 2006 15:26 |
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| just wonderd how the workouts were going?
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jett Black
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Posted: Saturday May 13th, 2006 16:02 |
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Hey BP i'm using 5 pound weights to tame and tone my "bingo wings".
Should I increase the reps or increase the weights,Id like more defintion in my arms.
At the moment doing 6 sets of 12 on biceps,triceps and side ceps(dunno what the ones on the side are called )
Also do you think that one burns more calories doing light weight training than say going for a 30 minute walk.?
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Posted: Saturday May 13th, 2006 16:12 |
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well depend on how easy your finding the 6 x 12 cos if you can sail through them then you need to step your game up a lil. but id think of slightly increasing the weight rather than the reps....you dont wanna be sitting there doing like 30 reps if the weight too light...waste of energy
as far as the far as wheather walking burns more that the 6 x12 it all depends of the pace but id say so as you can cover some distance in 30 mins
natural walking though....im not into the treadmill crap.
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Posted: Saturday May 13th, 2006 16:47 |
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Black_power wrote: well depend on how easy your finding the 6 x 12 cos if you can sail through them then you need to step your game up a lil. but id think of slightly increasing the weight rather than the reps....you dont wanna be sitting there doing like 30 reps if the weight too light...waste of energy
as far as the far as wheather walking burns more that the 6 x12 it all depends of the pace but id say so as you can cover some distance in 30 mins
natural walking though....im not into the treadmill crap.
No im not sailing through them at all,I sweat after I have finished those reps.
What I meant by calorie burning wasnt specific to my reps,what I meant was is a weight training regime VS a cardiovascular ,which potentially is the most efficient way to burn fuel?
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Posted: Saturday May 13th, 2006 16:51 |
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| cardio wins hands down over weight for burning calories anyday darlin.
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Posted: Saturday May 13th, 2006 16:56 |
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Black_power wrote: cardio wins hands down over weight for burning calories anyday darlin.
Hmm thats too bad coz I prefer weight training.
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Posted: Saturday May 13th, 2006 18:23 |
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| Oh, I didn't know we had a fitness insturctor on the board. Okay, I want to ask some questions to help a friend of mine who wants to lose weight. She's been overweight her whole life and every time she tries a fitness routine, she gives it up for one reason or other. What do you suppose I can do to help her? I suggested her joining a gym and getting a private instructor, but she's a little hesitant about it. I think what she wants is to work out at home. You got any ideas for home exercises that may interest her enough to keep at it? She wants to tone her arms, legs, and lose some belly fat.
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Posted: Saturday May 13th, 2006 18:40 |
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seriously you know what I suggest she do... theres lots of private instructors that run classes for people in their homes a few night a week (for those who are not completly comfortable in the gym)
apart from that theres plenty of shuff she could be doing at home like pressups (with feet on the bed) bitups of half situps and remeber simple things like bags of flour can be used as simple weights...
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Posted: Saturday May 13th, 2006 19:44 |
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| Thanks, BP. I'll present your suggestions to her and see how it goes. I would like to help motivate her though because she's been going on about losing weight for a very long time. Every since the 9th grade.
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Posted: Saturday May 13th, 2006 23:18 |
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YOW.. Just my 2cents of advice to lose weight, stay trimmed and toned without spending too much time in the gymn.
Use the skipping rope. I skip 5 times a week for about 15-20mins in my garden . Best times is in the morning before eating.
stretch before and after skipping.
I've noticed considerable improvement in my cardio response particularly when playing football/basketball.
Believe it this works and is brilliant. Most amteur/pro boxers i know highly recommend this method of staying fit.
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Posted: Sunday May 14th, 2006 15:53 |
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hey Bp
could you give us a weight to push for leg presss i.e. 100lbs for the ladies
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Posted: Sunday May 14th, 2006 17:52 |
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colo-mentality wrote: YOW.. Just my 2cents of advice to lose weight, stay trimmed and toned without spending too much time in the gymn.
Use the skipping rope. I skip 5 times a week for about 15-20mins in my garden . Best times is in the morning before eating.
stretch before and after skipping.
I've noticed considerable improvement in my cardio response particularly when playing football/basketball.
Believe it this works and is brilliant. Most amteur/pro boxers i know highly recommend this method of staying fit.
Yup ditto.. I'll definetly recommend this to people that don't enjoy running...
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Posted: Monday May 15th, 2006 09:54 |
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Black_power wrote: First , I apologize to the guy's who have sent me private messages about different diets and workout plans, brotha been busy, training, training people (you know I've got a few new clients because of New Year), got a few new chicks on the go at the gym, just crazy. I encourage all black men, to lose weight, rid yourself of belly fat. Belly fat is a time bomb, it leads to heart diease, cancer and other bad health issues. Here's motivation for ya, for every 20lbs you lose, you gain an inch on your penis, no joke. By not eating greesy food, keeps greese out of you blood. Cleaner blood, means a harder, thicker, longer dick, to flex the ladies into a coma. This is a adult board, so i kept the sh*t real on this post. Eating better leads to better health, better health means better workouts, increasing your blood flow during workouts, trains the body to functions much better.
THE DIET
- SMOOTHIES
- STEAM VEGETABLES ( as much as you want)
- LEAN MEATS - ( turkey, chicken, fish, white pork)
- WHOLE GRAIN BREAD
- FRUITS
- SOY MILK
- SOY ICE CREAM
- SOY COOKIES
EXAMPLE OF A DAY OF MEALS , FOR ME.
6:00 AM -POWER SMOOTHIE ( 16OZ OF WATER, FOUR FROZEN STRAWBERRIES, HALF A BANANA, 1 MEASURED CUP OF UNCOOKED OATMEAL, AND TWO SCOOPS OF PROTEIN POWDER) BLEND & DRINK.
9:00 AM - SNACK ON APPLE SLICES & PEANUT BUTTER. EAT ABOUT 6 SLICES OF APPLE WITH ABOUT 4 TEASPOON SCOOPS OF PEANUT BUTTER. EAT THE PEANUT BUTTER RIGHT OFF OF THE SPOON WHILE EATING THE APPLES. WATER !
11:30 AM- A NICE SIZE SLICED TURKEY SANDWICH. USE FOUR SLICES OF TURKEY, TWO SLICES OF SWISS CHEESE, TWO SLICES OF WHOLE GRAIN BREAD, TWO SLICES OF TOMATO, AND TWO SLICES OF LETTUCE. EAT APPLE SLICES WITH THE SANDWICH. WATER !
2:00 PM - EAT ONE MC TASTY or WHOPPER ! ( yes Mc Donald's) , NO MAYO, EXTRA TOMATO AND LETTUCE. SIDE SALAD , NO DRESSING , WATER ! NO f**kIN FRIES !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! NO CHEESE !!!!!!!!!!!!!!!!!!!!!!! EATING THIS MEAL KEEPS YOU FROM GOING CRAZY FOR FAST FOOD. SUBSTITUTE CHICKEN SANDWICH IF YOU LIKE.
4:00 WORKOUT - DRINK LOADS DURING THE WORKOUT !
5:45 - POWER SMOOTHIE. MAKE THE SAME SMOOTHIE, BUT DRINK HALF. MEASURE OUT 8 OZ TO DRINK PUT THE REST IN THE FRIG FOR LATER ON TONIGHT.
7:00 EAT
SMALL SALAD , CHICKEN BREAST, STEAMED VEGETABLES, WATER.
9:00 - LAST MEAL LAST HALF OF THAT SMOOTHIE, WITH TWO SOY COOKIES
THE WORKOUT
20 MINUTES OF CARDIO FIRST
MONDAY & THURSDAY - LEGS & SHOULDERS
TUESDAY & FRIDAY - CHEST & BACK
LEGS AND SHOULDERS
- LEG PRESS - 4 SETS
- SQUAT- 4 SETS
- LUNGES - 2 SETS
- STIFF LEG DEADLIFTS - 2 SETS
- SEATED CALF RAISES - 3 SETS
- SHOULDER PRESS - 4 SETS
- LATERAL DUMBBELL RAISES- 2 SETS
- UPRIGHT ROWS 3 SETS
ALL SETS SHOULD BE DONE MEDIUM HEAVY FOR 12 REPS.
CHEST AND BACK
- BENCH PRESS- 4 SETS
- INCLINE DUMBBELL PRESS- 4 SETS
- DIPS - 4 SETS
- PULLDOWNS - 3 SETS
- SEATED ROWS- 3 SETS
- ONE ARM DUMBBELL ROWS - 3 SETS
ALL SETS SHOULD BE DONE MEDIUM HEAVY FOR 12 REPS.
ASK QUESTIONS, HOLLA !
SIDENOTE- THIS IS A WORKOUT PLAN FOR ALL MEN OF ALL AGES NOT I REPEAT NOT A MASS MUSCLE BUILDING PLAN ALTHOUH YOU WILL GAIN A DECENT AMOUNT OF SIZE ASWELL ALL EXERCISE SHOULD ONLY BE ATTEMPTED AFTER WARM UPS AND ALSO ALLOW TIME FOR "COOL DOWN" BEFORE LEAVING THE GYM
Alot of good info here but just one thing it is best to do your cardio workout AFTER you do you weight training. The reason for this is beacuse you will be more tired if you do the cardio first, you might be too tired to lift the weights effectively.
However doing about 15 mintues stretching before weight lifting is just as effective. You just need to do some sort of non strenuous activity that warms up you muscles before you begin lifting weights and strecthing is good.
Yogi
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Posted: Thursday July 6th, 2006 10:48 |
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| Just out of interets did anyone actually try this?
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Posted: Thursday July 6th, 2006 11:39 |
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Close family freind from my home town I know him and his brother well ...Ernie Taylor ex Mr Universe
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Posted: Thursday July 6th, 2006 11:45 |
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| yeah ET is a don.. but errrrm how does he relate to this post?
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Posted: Thursday July 6th, 2006 12:16 |
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Black_power wrote: yeah ET is a don.. but errrrm how does he relate to this post?
If you work out right and eat properly yes you too can look like big Ernie lol........nah not in this life time. I wouldn't want to be that big just want to be toned, training legs at the moment at it's killer can't walk especially after running on the treadmill.
Have problems developing abs everyone wants perfect abs you alway's see the commercials on tv, but what is the best way to get perfect Usher, D'angelo type abs which is really prominent?.
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Posted: Thursday July 6th, 2006 12:20 |
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| lol they forget to mention they take steroids.
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Posted: Thursday July 6th, 2006 12:29 |
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Nah not Ernie......I heard this think that bodybuilders take Cow Hormones for muscle growth is this true?
Also...people that take steroids can this affect their personality thus making them aggressive? Is steroids taken in tablet or pill form or do you have to inject it?
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Posted: Thursday July 6th, 2006 12:39 |
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steroids come in both tablet and injectible form...injectible is bes
I experimented with steroids a few years back... had to come off them through as the raised my BP very hight and I was having madd headaches and I could actually feel the blood coursing through my body.. but the gains in mass and stregnth were incredible...unfortuetly they are not permenamt
there may be somethrugh is the cow thing as I know another guy who used to do things with cows blood...not quite sure what but we nicknamed him"cowblood" for it.
but personally I dont see why you would need to use cow when you can buy human groth hormone quite easy off the net
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Posted: Thursday July 6th, 2006 12:44 |
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| It all sounds very dangerous to me messing around with your body's natural fuctions.
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Posted: Thursday July 6th, 2006 12:56 |
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| yeah its |
