Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
My Insanity Journey - Yes.. you can build muscle..
Yup.. I'm skinny and lanky.. 6' tall and 140 pounds..

For some reason I have a strange desire to try to build while I'm young.. and hormones will help me out...

I started doing Team Beachbody's "Insanity Workout".. its a 60 day workout.. 6 days a week.. 1 day off.. this program is NOT just cardio.. everyone loves to comment I won't build anything by jumping up and down and running in place.. first off.. thats not the program.. and second.. your wrong. The Insanity workout is HIIT or High Intensity Interval Training.. typical cardio involves a steady state activity for a fair amount of time.. typical cardio pulls 50% of the energy from fat storage and the rest from oxygen intake, and by tapping into your glycogen and muscle deposits.

High Intensity Interval training is short bursts of full out, as hard as you can go for 45-60 seconds.. followed by a 30-45 second rest to slow the heart rate down and gather up the oxygen to replenish the body. The Insanity workout adds a twist.. by involving 3 minutes of intense circuits.. followed by 30-60 seconds of rest.. for an hour. I've noticed that my heart rate will go as high as 176 bpm (90% of my heart rate).. my average workout ranges around 146 bpm and 74% of my heart rate during a period of 50-70 minutes. This burns an average of 68 grams of fat and 550 calories.

Now wait wait wait.. why am I burning so many calories and so much fat when I don't have any? Why didnt I just start lifting heavy weights like everyone else?! The reason is simple.. I am preparing my body for an overall, athletic slender physic. HIIT and even cardio builds up the cardiovascular system.. by expanding and forming capillaries and veins to allow more oxygen to the muscle. This can be noted by the typical "pump" effect after a workout.. where the muscles appear to be engorged with blood and are ready to burst.. that my friend is the effect of dilated blood vessels and capillaries to allow proper oxygen supplementation. This is also due to the production of Nitric Oxide. Nitric Oxide is produced in every mammal body, when the muscles are stimulated. The muscle produces a small poof of nitric (not nitrous) oxide. Nitric oxide is considered an anti-anginal drug: it causes vasodilation, which can help with atherosclerosis by improving blood flow to the heart. In simple terms.. this dilates the blood vessels and gives a massive "pumped" look and improves the oxygen and nutrient supply to the muscle. On a side note.. a 15-minute HIIT workout can raise your resting metabolic rate for a full 24 hours, enabling you to keep burning higher levels of fat for up to a day.

The second reason I am starting off with HIIT is to start with a clean, lean figure.. so whatever muscle I can eventually build will be lean muscle. I'm not doing your typical bulk and cut workout.

There are three ways I can approach a workout.. I can either maintain the same amount of calories I eat everyday and burn off the excess calories.. I can cut my calories and work off extra calories.. or if I want to build muscle, I need to eat an extreme excess of calories to maintain my normal calorie intake, compensate for the calories I've burned and extra calories to help build and recover muscle. I am consuming nearly 5,000 calories a day, healthy, clean calories. I'm not talking about burger king and chipotle.. I'm talking about salads, low fat meats, cutting sugar almost out of my diet and loads of carbs. I'm aiming for a 40% protein intake, 40% carb intake and around 20% fat. Yes, your body needs fat.. this lubricates the heart and provides the energy when you workout. This diet has allowed me to bump up to 147.4 pounds in 22 days.. and keep my body fat at 4.4%. Your body requires 3.5% body fat to function.. protect the heart, the brain etc etc. ( for a male, females are different ).

Its nearly impossible to eat 5,000 calories a day unless I am eating a meal every 2 hours.. so to provide extra calories.. I purchased a mass gain supplement. The supplement is *can't promote a product* which provides my body with 1,250 calories when mixed with water, 50 g of protein, 250 g of carbs and 25 different vitamins and minerals. I have a shake when I wake up.. and a shake before bed. That adds 2,500 additional calories on top of my 2,500 calories food intake.. thats 5,000 calories a day. Perfect. Also *can't promote a product* contains creatine, as well as Casein protein.. a slow digesting complex protein.. when compared to Whey protein which digests rapidly.

Pre-workout I take the following : Multi-Vitamin, Fish oil and Flax seed oil, Glucosamine (for joints), Fiber pills (for all that powder to keep it.. well.. together.. *cough*) and a scoop of *cant promote a product* (nitric oxide and energy supplement containing caffeine)

Post-workout I immediately consume a whey protein shake... which must be consumed within 45 min after a workout to be digested and thrown into the bloodstream when your muscles are craving nutrients. I can slam another 670 calories by mixing the following together : 52g of whey protein, 4 spool fulls of cottage cheese (low fat, low sugar, high protein, has sodium), 1 banana and about 6 full sized strawberries followed by half a blender full of cranberry juice for that little bump of sugar and anti oxidants.. and its tastes fantastic!! mmmm

I am now 8 weeks into the Insanity workout.. and I am now mixing in some P90x lifting into the routine. For example.. Monday will involve Chest and Back lifting, Tuesday will be Max Interval Plyometrics, Wednesday will be Shoulders and Arms, Thursday will be Max recovery, Friday will be Legs and Back, Saturday will be Insanity Max Cardio Conditioning, Sunday will be a complete rest day. This incorporates HIIT and heavy lifting to not only confuse the muscle to learn to adapt, but will also give me a lean, sleek, toned body. I don't want a huge bulky useless body.

On another note.. I've stopped drinking.. alcohol only dehydrates the muscle.. and provides empty calories. Also.. your body needs a FULL 8 hours of sleep.. your muscle recovers and repairs during rest and sleep.. so late night parties and an early wake up?! Your going backwards.

For fun.. me and a few buddies will be having a competition to see who can build the most defined, ripped body by mid-may .. why? just because. Let me tell ya, I have some heavy competition. So I gotta go all out. For now.. early January I will post a pic.. and when May comes around.. I'll add another =)
Attachment

Attachments: IMG00103-20100115-2055.jpg (836.6k)
Report Post Report Post
?
RE: My Insanity Journey - Yes.. you can build muscle..
4/27/11 5:13 PM as a reply to proxlamus.
how did you calculate 5000 calories im 6'4 164 pounds and am kinda looking at doing the same wanna share your diet etc with me?
Report Post Report Post
?
RE: My Insanity Journey - Yes.. you can build muscle..
4/27/11 7:05 PM as a reply to proxlamus.
I started doing Team Beachbody's "Insanity Workout".. its a 60 day workout.. 6 days a week.. 1 day off.. this program is NOT just cardio.. everyone loves to comment I won't build anything by jumping up and down and running in place.. first off.. thats not the program.. and second.. your wrong. The Insanity workout is HIIT or High Intensity Interval Training.. typical cardio involves a steady state activity for a fair amount of time.. typical cardio pulls 50% of the energy from fat storage and the rest from oxygen intake, and by tapping into your glycogen and muscle deposits.

High Intensity Interval training is short bursts of full out, as hard as you can go for 45-60 seconds.. followed by a 30-45 second rest to slow the heart rate down and gather up the oxygen to replenish the body. The Insanity workout adds a twist.. by involving 3 minutes of intense circuits.. followed by 30-60 seconds of rest.. for an hour. I've noticed that my heart rate will go as high as 176 bpm (90% of my heart rate).. my average workout ranges around 146 bpm and 74% of my heart rate during a period of 50-70 minutes. This burns an average of 68 grams of fat and 550 calories.

I was thinking to write something about this but didn't have time. People freak out because the heart rate goes in their 90% common!!! that the purpose of Insanity You must feel tire and exhausted. That way you are shocking your body and see results faster "fat burning" zone pleaseeeee!!! When you push at your max you burn more fat calories than when working out in the so called "fat burning zone" I get mad when I'm working out below an ave of 80% of my max. If someone get "fitter" as I read around here, then you must push harder (more repetitions, speed, less breaks) to maintain the target HR.

Good writing overall!!! Even though your goal is to gain muscle weigh the concepts can be applied to the ones that want to reduce their BF% For those zero carb whey protein.
Report Post Report Post
?
RE: My Insanity Journey - Yes.. you can build muscle..
4/28/11 4:20 AM as a reply to sharazPR.
proxlamus: And guys, this is a very nice approach. I just wanted to share some tools I have, and a calendar you can use for future rounds, incorporates P90X/INSANITY, so anyone here may benefit, the hybrid just follows the basic rule of incorporating diet-flex-weights-cardio for max results, and taking advantage of the "muscle burns fat" principle, take good care, and excellent results.

Small
Attachment

Attachments: P90x_Insanity_Rd 2 schedule.xls (58.0k), p90xinsanityhybridpp.JPG (139.4k)
Report Post Report Post
?
RE: My Insanity Journey - Yes.. you can build muscle..
1/10/12 7:15 PM as a reply to proxlamus.
thanks, i just printed it off and i did insanitry already and started day one of p90x today.im going to follow this calender u posted. emoticon i was looking for a hybrid calender thanks!
Report Post Report Post
?
RE: My Insanity Journey - Yes.. you can build muscle..
4/14/13 12:44 AM as a reply to proxlamus.
Hi there,

I just found this post! Not sure if you'll see this message at all or not...

I've been looking around for a good supplement for my husband to take; he's quite thin and, unfortunately, a hardgainer with little time throughout the day (working) to stop and eat every 2 friggin' hours. What supplement were you using to add so many calories, by chance? emoticon Feel free to PM me. Your post above has the supplement blanked out...
Report Post Report Post
?