The Faarax fitness guide

[FieldMarshalMenace]

This is really the one really beneficial thread...Marques I salute you sir..lets encourage each other and I dare uu to compete with me on toning up..we can upload pics every few weeks for the rest of the year inshalah ..

My only problem is that I can't seem to manage to be at the gym for 3 days out of the week

[eliteSomali]

If you want to gain nothing but muscle, then you need to to do compound workouts. Don't target any muscle specifically. Doing squats, deadlifts and bench press alone for 90 minutes a day for three days of the week and eating good will bulk you up. Eat!

[FieldMarshalMenace]

My background ..

I hovered around 165 for about 6 years ..I'm 5'11

Then I recently got married, that when I got weight on me..it all started from the first week of marriege because they brought this thing to my place



Then you get a whole lot busier an u can't find time to go to the gym although they withdraw money from my account..then you coupled that with wifey cooking oily food

[Itrah]

I'm mainly in to running. I care more about my endurance than about muscle mass.

[FieldMarshalMenace]

Whenever I'm on the gym I go on this machine that acts as if you are climbing a stair...I swear the agony it gives your calf and thigh muscles is tremendous ..I be on that for 8 min and then I go to the lifting section where I do the most random workouts ever..I go from one lift to another ..I dnt spend more than 30 min..with all honesty I believe I have more endurance a whole lot of you

[MujahidAishah]

The stair machine is the shizzle thats the last machine i go on but i prefer gym classes then solo workouts

Protein shakes ilen sheekada waan la dhacsaana that shit fills you up and the energy it gives you waa khatar

[FieldMarshalMenace]

The stair machine is the shizzle thats the last machine i go on but i prefer gym classes then solo workouts

Protein shakes ilen sheekada waan la dhacsaana that shit fills you up and the energy it gives you waa khatar

Aisha, I realized that's the only machine ee iga dhididiya, the only other real hard workout that I can compare to is when I'm making love..do you feel like it is as equal and stamina requiring as when you are being made love to ?

[KnowThySelf23]

The stair machine is the shizzle thats the last machine i go on but i prefer gym classes then solo workouts

Protein shakes ilen sheekada waan la dhacsaana that shit fills you up and the energy it gives you waa khatar

isn't protien shakes bad for you if your not trying to gain weight? like doesn't it put weight on your body rather then help you loose it? sorry for the ignorance but i don't know a lot about that..

[Jeffo]

My slightly edited version of the ICF routine that I'll be doing. Routine A and B, i'll be going 3 times a week till I improve my capacity to do 4 times.



30-45 minute jogging in the park 3 times a week.

[Jeffo]

isn't protien shakes bad for you if your not trying to gain weight? like doesn't it put weight on your body rather then help you loose it? sorry for the ignorance but i don't know a lot about that..

Lets put it like this, does eating a chicken breast with 22g of protein put anymore weight on you than a 30g shake with 22g of protein in it?

If you putting in more than you're putting out then you will gain weight. You can drink all the protein shakes you want but if youre at a calorie deficit you won't gain any weight, it'll be used as fuel. Expensive fuel at that...

[KnowThySelf23]

isn't protien shakes bad for you if your not trying to gain weight? like doesn't it put weight on your body rather then help you loose it? sorry for the ignorance but i don't know a lot about that..

Lets put it like this, does eating a chicken breast with 22g of protein put anymore weight on you than a 30g shake with 22g of protein in it?

If you putting in more than you're putting out then you will gain weight. You can drink all the protein shakes you want but if youre at a calorie deficit you won't gain any weight, it'll be used as fuel. Expensive fuel at that...

ohh okay thanks i had no idea...do you drink before? or after the workout? and does it fuel you more then just a regular meal before the workout? i used to drink a lot of coffee in the morning to even want to workout so early lol

[MujahidAishah]

Kts its a meal replacement shake its 204 calories a shake i found it in the protein shake dept at whole foods shop but it fills up and gives you energy

[KnowThySelf23]

Kts its a meal replacement shake its 204 calories a shake i found it in the protein shake dept at whole foods shop but it fills up and gives you energy

ohh okay thank you for the info! what brands do you guys use?

[Jeffo]

ohh okay thanks i had no idea...do you drink before? or after the workout? and does it fuel you more then just a regular meal before the workout? i used to drink a lot of coffee in the morning to even want to workout so early lol

Meal timing isn't important. I just take it since getting to 3k cals a day is a challenge especially for most somalis.

I just take a 100mg caffeine pill 20 minutes before going to the gym.

Fulfilling meals are more important when you're losing weight. Who wants to down a 1k calorie protein/oats shake and a sandwich amounting to 1.25k calories, when you can have two plate fulls of pasta with hilib with a nice beverage totalling 1.25k too.

[unstoppablefade]

Jeffo I always get a good laugh when ppl make whey isolate shakes seem to be some god given miracle thing that will you give muscle mass.