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Old 03-13-2013, 9:20am   #81
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How possible/impossible will it be for me to build more upper body muscle mass with no access to weights?

In short, yes, there are plenty of at home body weight exercises you can do at home to increase muscle density and tone.

I have this $100 POS:



And some push-up bars.

Allegedly, on the steepest incline and using all 4 resistance bands, the Weider POS is giving me 55% of my body weight + 50 lbs. I find it hard to believe that I was able to biceps curl 160 lbs, 80 lbs per arm, 23 times in a set. I ain't that ripped.

At any rate, I'm maxed out on the settings, losing weight is only going to make it worse, and I'm already at 20+ reps for curls, bench press (which is really more of an inclined press given your body angle I guess) and seated rows. Only pull-ups give me challenged. I do a set lying on my back with arms wide, and a set lying on my chest gripping the inner bars with my fists.

If I just keeping doing more reps am I just going to be burning calories and not increasing muscle mass???

I'm going to replace bench press with push-ups I think since push-ups using the push up bars and touching my chin to the carpet are actually challenging vs. the bench press on that thing. Is there anything I can do for my biceps short of spending $$$$ I don't have on dumbells??? Because sadly I can't do that. Also door frames are a no-go for those door frame pull-up bars.

Also, I was working out 2.5 times per week. On, off, off, On, off, off, On ... etc.

I was doing 5 exercises, 3 sets:

1. Curls
2. Bench Press
3. Close-Grip Pull-Ups
4. Seated Rows
5. Wide-Grip Pull-Ups

Honestly, I would not rely on that too much, you can use it conjuction with other things, but do not use it solely for gains. You can do pushups, wide and close grip. Wide grip will work shoulders and back as well as chest. Close hand, keeping your elbows in, will work tris and chest. You can do an incline push up on a counter or secure table, then prop your feet up on something and do a decline PU to work your lower pecs.
You can do tricep body dips from a coffee table or chair. Air squats, lunges, vertical jumps and long jumps all for leg developement. Grap a table chair and do some curls with, or find a piece of pipe and tape something heavy on each end (you can even do cinder blocks like Marky Mark from back in the day)!! If you can make some sort of pullup/chinup bar, that would be great for your back and bi's!! Shoulders might be a bit tougher, but you can work yourself up to doing handstand pushups. I highly recommend the Insanity program. It's all body weight, and you can do it from home. You can get it off ebay for about a 100 bucks.


And doing max reps each time, so that my reps decreased in the second and third sets as my muscles tired and I couldn't do as many.

Is this the right way to go, or should I go with a lesser number of reps at first and shoot for a number that I can sustain through all 3 sets?

To grow your muscles, the best way shown from studies is called periodization. W/O going into total detal of what that is, based upon the intensity of your particular workout based on weight, you should be close to failure on your last 1 or 2 reps for that particular set. But that all varies on what you are doing. Example, you may be doing a heavy w/o that is 75-80% of a 1 rep max and should reach failure b/t 3-4 reps. Or, you can be doing 50% and reach failure b/t 12-15 reps, just all depends on what you are doing. This week, I am working at 65% 1 rep max and reaching failure b/t 7-9 reps.

Would you recommend going to 3 set days a week instead of the on, off, off pattern giving me 2.5 on average?

Whatever your schedule allows, just do not work the same muscle group two days in a row.

Finally, nutrition. I am losing weight now and I want to lose FAST, so I've set a calorie deficit of ~800 to 1000lbs as max maximum daily allowance at 1600. I'm shooting for and have averaged so far a 1400 calorie average. My carbs are moderately low, averaging 60g per day and around 24g sugar. Haven't been checking but I'm sure my fiber is good. I get a good chunk of my carbs from fiber one bars, and I also take a citrucel pill every AM anyway.

While I'm eating so few calories, should I not work out as hard/much? Or keep doing what I was since it wasn't exactly extreme?

Simple math, burn more calories than you take in and you will lose weight. Cut down on the carbs and sugar, to really lose weight, you should limit yourself to 15-20g a day, unless it's a w/o day, then bump it up a few, but with complex carbs and good sources of fat for energy

What is your opinion on creatine for someone like me? I have these pills:



They allege no water-weight retention. Didn't seem to notice any when taking them and I seemed to recover really well. Should I keep popping them pre-workout or just forget them?

Seems counter productive, people take creatine to gain weight, you are trying to lose. If you want something for muscle recovery, get some glutamine

My post-workout recovery drink is MetRX low carb protein powder + almond milk. Good???

cut the milk, mix with water, but I would suggest getting Intek post WO, much better by design

Cliff Notes: I am poor and stuck at home with a child help me get sexy biceps and a decent looking chest and back for free.
I feel your pain bro, was a part time stay at home dad for 3 years, but the other half the time was spent in the gym training folks. Good thing about that was free gym membership and plenty of free supplements (even tho I'm not really big on them)! Bottom line, keep your diet clean, and do the best with what you have to work with!! Good luck!!
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Old 03-13-2013, 9:34am   #82
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Thanks!

Re: finding something to do curls with, I remembered yesterday I have a set of those exercise band. If I use the toughest one and stand on it so that the handles only go up to my knees without stretching, I can stand straight up and do biceps curls that are actually slightly more challenging than on the machine.

I could only do about 18 before the burn as opposed to 23 reps I was at on the machine.

Not sure how much more of the band I can stand on to make them tougher. I don't think it's intended for a person to stand really close to the handles and stretch the hell out of it.
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Old 03-13-2013, 9:52am   #83
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Originally Posted by Will View Post
Thanks!

Re: finding something to do curls with, I remembered yesterday I have a set of those exercise band. If I use the toughest one and stand on it so that the handles only go up to my knees without stretching, I can stand straight up and do biceps curls that are actually slightly more challenging than on the machine.

I could only do about 18 before the burn as opposed to 23 reps I was at on the machine.

Not sure how much more of the band I can stand on to make them tougher. I don't think it's intended for a person to stand really close to the handles and stretch the hell out of it.
I forgot about bands. I use to use them all the time, it's a great form for static resistance. I have 30, 40, and 80lb resistance bands. They are fairly affordable as well, no handles, just giant rubber bands. They can be used for all sorts of things, along with stretching.

Weight Bar Strength Bands | Power Systems
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Old 03-13-2013, 8:54pm   #84
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Ran a new PR for my neighborhood loop. 4.2 miles and I finally cracked 40 minutes. Also, my weight was flat after the week long business trip.

Glad not to have backslid in my struggle to stop being a FFPOS.
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Old 03-14-2013, 5:50am   #85
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After 2 days of the ACV, my eyesight is back to 20/20, my junk has grown 3 inches, and I am now fluent in Gaelic. ACV is the shit !!





Actually I've lost 3 pounds and haven't changed any major eating /workout habits. May be something to this stuff.
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Old 03-15-2013, 9:06am   #86
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Welp. Definitely hit the end of the easy water-weight losing phase. 212.4 lbs 2 days ago, 213 lbs yesterday, 212.6 lbs today.

Now it becomes a grueling waiting game. Gotta keep on trucking.
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Old 03-16-2013, 3:55am   #87
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A successful week here. I'm down 2 lbs from last saturday. 7 down, 38 to go.

Last edited by Broken Wind; 03-16-2013 at 7:53am.
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Old 03-16-2013, 7:10am   #88
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211.4 lbs. It asked me if I wanted to recalculate my goals since I've lost over 10 lbs, said yes, and it erased my weight lost so far badge.

But I'm halfway to 200 lbs.
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Old 03-17-2013, 5:52pm   #89
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Is anyone else getting agita from the ACV? I'm diluting 1 tsp in my 24 oz water bottle 3x a day and still having issues.

I need to at least give this a fair try for my uric acid based kidney stones (although any weight loss would be a nice plus), as nothing else is helping much...
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Old 03-17-2013, 5:57pm   #90
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Is anyone else getting agita from the ACV? I'm diluting 1 tsp in my 24 oz water bottle 3x a day and still having issues.

I need to at least give this a fair try for my uric acid based kidney stones (although any weight loss would be a nice plus), as nothing else is helping much...
What I have started- I place the honey and ACV in a glass and put in hot tea. Fill with ice cubes and its actually quite tasty. But no side effects yet here.
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Old 03-17-2013, 6:05pm   #91
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I need to at least give this a fair try for my uric acid based kidney stones (although any weight loss would be a nice plus), as nothing else is helping much...
I've had kidney stones and gout in my ankles from uric acid. I tried the prescription drugs. They didn't help. I read about and started drinking one glass of 100% Cherry Juice a day. Knock on wood...I haven't had a problem with gout since. It will breakdown the acid and allow you to pass it through urine. Just make sure it is the 100% pure stuff, like Nestle Juicy Juice.
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Old 03-17-2013, 6:41pm   #92
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I've had kidney stones and gout in my ankles from uric acid. I tried the prescription drugs. They didn't help. I read about and started drinking one glass of 100% Cherry Juice a day. Knock on wood...I haven't had a problem with gout since. It will breakdown the acid and allow you to pass it through urine. Just make sure it is the 100% pure stuff, like Nestle Juicy Juice.
Actually, I have been doing the 100% pure tart cherry juice thing for quite a long time now...but I am still having issues, which is why I'm trying the ACV.
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Old 03-18-2013, 2:32pm   #93
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6 days ago = 212.4 lbs
Today = 212.4 lbs.

Average Daily Calories for the past week = 1,300

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Old 03-18-2013, 4:45pm   #94
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What I have started- I place the honey and ACV in a glass and put in hot tea. Fill with ice cubes and its actually quite tasty. But no side effects yet here.
OK, I added the honey to the ACV and tart cherry juice in my water bottle, then poured in the water, shook it up - appears to be better. Kidney stones, be gone!

And...lost another pound...
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Old 03-18-2013, 5:20pm   #95
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as of today, 20 lbs in 20 weeks, and since late september, 39 lbs gone.

i'm not big enough for my britches anymore, have had to add 2 holes to my new belt.

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Old 03-18-2013, 10:00pm   #96
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Having my usual bounce back on weight loss with only a net of 2 lbs in 10 day.

...but still down in waist and stomach size, feeling better, better vision, no evening naps, more stamina, etc...
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Old 03-18-2013, 10:02pm   #97
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Is anyone else getting agita from the ACV? I'm diluting 1 tsp in my 24 oz water bottle 3x a day and still having issues.

I need to at least give this a fair try for my uric acid based kidney stones (although any weight loss would be a nice plus), as nothing else is helping much...
Havent had an episode of the GERD since I started the ACV.
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Old 03-18-2013, 10:09pm   #98
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Havent had an episode of the GERD since I started the ACV.
That's surprising, considering we're ingesting acetic acid.

Anyway, it appears to be improving, as I have changed the mixology a bit (as indicated in post #94).
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Old 03-19-2013, 10:08am   #99
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I have not weighed in. I don't think I want to. I wasn't very good over the weekend. I went to a beer fest, ate pizza, and then went to a St. Patty's Day party - where I ate, then I left.

I did however walk quite a bit on Friday and Sunday, and am hoping to get back to the ice rink today. Finally ordered new skating boots too!!! (this part I am super excited about)
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Old 03-19-2013, 5:54pm   #100
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I'm down 3 pounds since Saturday. I started at 208 2 weeks ago and am now at 197. Target is 190.
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