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SavageSnipes

Member Since 07 Jul 2010
Offline Last Active Jan 23 2013 12:52 AM
*****

Topics I've Started

How to Get the Body of A God

04 February 2012 - 08:33 PM

First off, if you can, please post in the thread. I'd rather not have my inbox overflowing with personal questions as it is right now. Post any questions/concerns/comments right here.

What's up guys. I haven't been on TechPB in many months. Used to be pretty active in the BST but eventually lost interest. Still been playing paintball though Posted Image

Anyway, I've been spending the last few months on Bodybuilding.com under the username SamSix. I've made great progress adding size, shape, and definition to my body and I'd like to share my acquired knowledge with the TPB community so you can live healthier lives, and maybe even get some jealous looks.

This is me o September 11, 2009. At 6 feet tall I weighed 125 pounds and couldn't even fill out a medium size shirt. Posted Image pathetic i know

Posted Image



This is August, 2012. at 6 feet, 1 inch, 190 pounds, 10% body fat wearing the same shirt as the first pic


Posted Image









I accomplished my physique through months of rigorous training, proper nutrition, and supplementation. My training regimen in detail, as well as basic information can be found below. I urge you to read it fully if you are truly ready to transform your body and better yourself.

-if you don't have access to a gym, PM me on what you do have, and what your goals are, and I can help craft a routine/diet based on what's available to you and what you desire.

---


If you are a complete beginner/newbie to lifting.....
or

If you just want some basic tips and routines, and don't want to get all technical, skip towards the bottom.



Training: Before you even begin, please, please, make sure you are fit to perform these exercises and have proper technique. Safety first.



This is what has worked for me. It might not necessarily work for you as everyone responds differently to training. Anyway, this is what my routine looks like:





Day 1: Legs

Squat 5x5

Dead lift 3x2 (super heavy)

Leg Press 3x8

Leg extensions 3x10

Leg curls 3x12

Standing calf raise 3x15

Seated calf raise 3x10

Day 2: Chest/triceps

Bench Press 5x5

Incline dumbell press 3x8

Incline dumbell fly 3x10

Cable cross overs 3xfailure

Weighted dips 3x10

Skull crushers 3x8

Tricep push downs 3x8



Day 3: Back/biceps

Weighted chin ups (palms facing away) 3x6

Overhand bent over rows 3x10

Lat pull down 3x10

Cable rows 3x8

Dumbell curls 3x8

Preacher curls 3x10

Hammer curls 2x8



Day 4: Shoulders/Traps

Military press 3x8

Dumbell side lateral raise 3x8

Lateral Cable Raise 3x10

Front raise 3x10

Rear Delt Fly 3x12

Dumbell Shrugs 3x12

Barbell Shrugs 3x8

10 minutes of ab/core work




Abs: I work abs every other day. I work them for ten to fifteen minutes focusing on weighted crunches, leg raises, and side planks for obliques.




Diet: Diet is everything. Whether you want to build muscle or burn fat. Go online and calculate your maintenance calories. If you want to get bigger, eat 400 calories above this. If you want to get leaner, eat 500 calories below this. My maintenance is 3500 calories a day. So when I'm bulking up, I eat 3900 calories a day (or close to it). When cutting down and getting ripped up, I eat 3000 calories a day. But your maintenance all depends on activity level, weight, height, age, metabolism, and body fat percentage.


TO BUILD MUSCLE YOU MUST EAT A SURPLUS OF CALORIES. YOU WILL ALSO GAIN A LITTLE BIT OF FAT. THIS FAT WILL BE TRIMMED OFF LATER WHEN DIETING AND CUTTING. YOU WILL NOT GAIN MUSCLE WHILE CUTTING, ONLY LOSE FAT.



YOU CANNOT GAIN MUSCLE AND LOSE FAT AT THE SAME TIME




notice: you do not need to follow this exact diet. These are foods that are healthy that I enjoy eating pretty much every day. As long as you have a healthy diet, cut out junk food, soda, candy, fast food, etc, you will see greater gains when lifting.



My diet is moderate carb, high protein year round. I have a cheat day once a week where you can eat basically anything besides candy, junk food, fast food, and soda. I cycle between bulking and cutting. This is my bulking diet. You will put on a lot of muscle mass and a little fat if you do this. This is to get big, not ripped. If you want to get ripped, research carb cycling.



Meal 1 (Breakfast): 4 pieces toast with peanut butter

1 scoop protein powder

4 scrambled eggs w/ hot sauce and cheese



Meal 2: Detour Lean Muscle Bar


Meal 3 (lunch): Turkey breast sandwich on whole wheat.

or

Chipotle chicken burrito



Meal 4 (pre-workout): Peanut butter, banana, and honey sandwich on whole wheat



Meal 5 (post-workout): 2 scoops protein powder

1/4 cup dried cherries





Meal 6: 8 oz steak

green salad

1 serving broccoli

1 glass cranberry juice

pasta or brown rice





Meal 7: 2/3 cup cottage cheese

1 tsp peanut butter



total calories: 3700-3900 (adjust diet according to height and weight)

===========

CUTTING DIET


I do a very low carb, high protein diet when cutting. This is what I prefer. Either choose to cut out carbs or fat from your diet to reduce your overall calorie intake. My training routine stays the same, just lower the weight and add more reps. I do zero cardio but you can add swimming, biking, running, whatever, if you prefer.

Breakfast:

3-4 scrambled eggs

1 cup of yogurt

Lunch:

Chicken salad

meal 3:

peanut butter sandwich on whole wheat (you need some complex carbs before a workout)

Post workout:

2 scoops protein powder in 12 oz water

1 small piece of fruit (apple/orange, etc)

Dinner:

Steak/chicken, greens/veggies, salad, no carbs!

Before bed:

cottage cheese w/ pepper or fruit.

or

2-3 sticks celery with peanut butter

Total calories: 2700 or less (adjust diet according to height/weight)



Supplements: I buy mine at the Vitamin Shoppe. Supplements are NOT necessary. They are beneficial though. If I had to pick only one supplement to take, it would definitely be Protein. You can't grow without it.



Upon Waking: Optimum Nutrition Fish Oil: 1 serving

Optimum Nutrition Glutamin: 1 serving

Optimum Nutrition L-Carnitine: 1 serving

Orange Triad Multivitamin: 1 serving

Gaspari Myofusion: 1 scoop


Pre Workout: NO Xplode: 1 scoop


Intra (during)-Workout:


Gaspari SizeOn: Maximum Performance



Post Workout: Gaspari Myofusion: 2 scoops


Optimum Nutrition Glutamin: 1 serving

1 cup oats



Pre-Bed: Zinc: 1 serving

Orange Triad Multivitamin: 1 serving





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THE BASICS: If you are beginning/haven't really lifted before, you need to do something called Starting Strength for 3-4 months to actually develop a decent muscle base. Alternate between these two routines with 2 days rest in between. Throw in pull ups to work your biceps and lats.



A



Squat: 3x5

Bench: 3x5

Chin ups (palms facing away): 15-20 total reps, add weight or use assisted.

Rows: 3x5 SUPER STRICT.

Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry





B



Front squat: 3x5

OH Press: 3x5

Deadlifts: 1x5

Optional: 15-20 reps of dips, 3x8 tricep work



These basic lifts will work all of your muscles and add some decent size. Now onto some basic guidelines:



Lifting: Lift heavy for 3 weeks, light for 1 week. Stay in the 6-8 rep range for 3 weeks with pretty heavy weight, and then alternate to lighter sets of 12-15 reps for one week. This will keep your body guessing and keep your results from slowing too much. You have to work ALL of your muscles. Don't get into this with the mentality of "i want bigger arms" or "i want to bench press more". You need to develop your whole body, not just one or two muscle groups.


Nutrition: Just eat healthy. It's really not that hard. Stop going to McDonald's three times a week, get all the soda out of your fridge, and stop snacking on candy, chips, and ice cream. You're probably thinking, "but those are my major food groups!". Yes, it's hard to give up the junk, but once you do you'll never want to go back. Don't starve yourself at all though. Eat like a champ! You need to eat to grow, simple as that, just eat the right foods.



Supplementation: You don't need supplements. Period. They are beneficial, but not completely necessary. The only supplements you should invest in if you can afford them and are interested are Protein, a Multi Vitamin, and Creatine. Optimum Nutrition sells all of these products for a decent price.



Lastly, here is a link to my BodySpace profile. http://bodyspace.bod...ing.com/SamSix/



If you message me on there, you will get a response. Just mention that you're from TPB. I'm the real deal Posted Image



PM me on either site if you have any questions


My Epic Meal Time Video

09 July 2011 - 03:55 AM

I made this video for Muscles Glasses (AKA God) and the Epic Meal Time team because of a Twitter request Muscles put out for a video remix with this song. I didn't anticipate it blowing up this big!!!

http://www.youtube.com/watch?v=Q67juHg4zyg&feature=player_detailpage


Yes, he's my idol Posted Image

HK Army at Warped Tour

03 July 2011 - 10:39 AM

Yesterday at Vans Warped Tour here in Northern California, I found an HK Army booth and got really excited. But when I got there I found 2 tattooed guys wearing girls booty shorts hitting on every girl they saw by pelvic thrusting in their short shorts. Somebody walked up to the booth and stood next to me and yell "HHH" and flashed the HK sign a few times....nothing. It's like they had no idea what he was talking about. They didn't even have any paintball stuff at their booths (barrel condoms, stickers, etc). I guess HK Army only stands for paintball at PSP and NPPL events... What do you guys think?

The ULTIMATE Fitness Guide

01 July 2011 - 04:14 AM

Savage's ULTIMATE Fitness Guide (UNDER CONSTRUCTION)

Before you read any further: Please note that I am not a certified medical professional. What I have done and accomplished has worked for me, and I have been extremely careful doing it. I cannot guarantee you results as they will come from your own hard work.

Fitness is a lifestyle, not a goal. Be in it for the long haul!!!

What's up TechPB? Today is the day you get in shape. In this guide I will share with you the best way to get in shape fast, what supplements to use, how to put on muscle and burn fat, how to set goals for yourself, and most importantly; how to achieve those goals. Best of all: You can do almost all of this from your home! Let's get started!



Let's start off with a little about me (so you know who you're working with)




Introduction:

My name is Sam:



Age: 17 in January

Height: 6 foot 1 inch

Weight: 160 pounds

Body Fat: 4%




Why did I want to get in shape?

I started body building in my Freshman year. I am now a Junior at Los Altos High School. I was tired of being one of the skinniest guys on the football team and wanted to boost my self confidence. I began doing my research on supplements, work out routines,muscle confusion and isolation, and set small, achievable goals for myself. I began my quest weighing less than 130 pounds and having 15% body fat. I could barely do a single pull up and bench pressing the bar alone was tough. I had nothing to show off or be proud of.



My gains:

Over the course of almost 2 years of healthy dieting, a strenuous lifting routine, and supplement regimen, I've gained nearly 40 pounds of pure muscle. I now do 80 (8 sets of10) pull ups on a regular basis, bench press 200 pounds, and squat 325 pounds.



Where do I start?

Enough about me. Now it's your turn. I will go through all the essentials required for putting on muscle and losing fat.



Diet:

Diet is arguably the most important factor to living a healthy life. My diet plan is rather simple; NO JUNK!



That's it. Put good in, get good out. You can't fuel a Jet Fighter on the same fuel you would use to fuel your lawn mower...well you could but I doubt it would be as efficient. The same goes for the human body. You're going to have a lot more sustainable energy and more power if you eat oatmeal for breakfast instead of 6 toaster pastries with a stack of waffles on the side.




So what are the "No-No's"?



Breakfast:

-Toaster pastries: Pop Tarts, pastries, waffles, pancakes, bear claws, bacon, danish's, dough nuts

Lunch:

-Fast food, pizza

Snacks:

-Chips, candy, twinkies, unnatural processed foods

Dinner:

-Pizza, Chinese/Oriental take-out, fast food




Why are these foods bad for you?

Processed foods, as well as fast food, are loaded with calories and saturated fats. Cutting saturated fats out of your diet as much as possible is the goal. Your body does need fat, but saturated fats are not necessary. Saturated fats are solid at room temperature. Bacon, butter, etc are all saturated fats. Unsaturated fats (good for you) are almost always liquid at room temperature. Olive oil, flax seed oil, etc are all very healthy alternatives.

I know what you're thinking; "What does that leave me to eat?! These are the only things on my shelves!"

Don't worry! There are alternatives to these unhealthy treats.



Breakfast:

-Yogurt, bagels, whole wheat toast, whole grain cereals (NO Cpt.Crunch, Fruity Pebbles, etc), oats, eggs, Canadian Bacon

Lunch:

-Subway sandwiches, classic PB&J, tuna fish, salads

Snacks:

-Fresh fruit, nuts (almonds, cashews), protein bars

Dinner:

-Pasta, steak, chicken, green vegetables, burgers are OK(once in a while) here as long as they are home-made and not fast food



For this simple diet, think NATURAL. Think of what our ancestors ate before processed foods. If our kind didn't have it when we were hunting mammoths, don't eat it!









Supplements:



Supplements are not a requirement. If you do not have the money to pay for them, don't feel comfortable taking them, or don't care about extreme gains, skip over this section.



However, if you do have the money to spend, you should know that supplements, when taken in recommended doses, can be extremely beneficial and safe!



What I personally take:


Posted Image

It seems like a lot, I know. But you don't need to go out and buy all of these at once. A protein supplement is what you should focus on first. I recommend Mass-Peak (not pictured, I do own and use it though). It's a great mass gainer. You just mix 2-4 scoops (depending on your weight) into a glass of milk and drink it after your workout. Next on the list is Creatine Con-Crete (yellow bottle). Creatine is stored in your muscles and acts as a long lasting energy supply after your initial cache of ATP (what your muscles use for energy) is burned up. A good sports multivitamin (blue bottle) is always great to have as well. Lipo 6X (silver bottle), the cayenne pepper pills (green bottle), and L-Carnitine (black and red bottle, far right) are all fat burners and metabolizers. They aid greatly in reducing your body fat percentage and getting you those six pack abs.



Please note: Simply taking supplements alone, without working out or following the above diet, plan may affect your health negatively.




Now on to the fun part! Actually working out:



In this segment, I will go through various routines and exercises to really rip your muscles and build strength fast.




Conditioning:



Before you even think about jumping on a bench press, you need to get your muscles and mind in shape. Full body routines with light weight are best for this. You will gain a little strength and mass, get great definition on your muscles, build stamina, and burn fat. This also reduces the chance of injury when we get into the bulking/mass building phase.



What you'll need:




Dumbells (5, 10, 15, 20,25 pounds)

-You can buy sets of dumbells for relatively cheap. And ones that you can change the weight manually on are best.

An open space/room

Towel

Sports drink

Supplements at the ready(if taking them)



For your first month, I recommend following this routine:




http://www.youtube.com/watch?v=GM-ojtRXYE4&feature=player_detailpage




It's a great home workout that only takes 4 minutes (per set). I recommend doing this routine 3-4 times a week for 3 weeks.



If you're taking supplements, read your labels and take them at the recommended times. Some are to be taken pre/post workout, and others are to be taken early in the morning or at night before bed. DO YOUR RESEARCH!!!



Bulking Phase:




By now we're about a month into our training. Our mind is set on exercise and our metabolisms are boosted. Not to mention our muscles are now a little more toned and defined than before, and stronger too. There's no simple way to put this... bulking sucks. It's rigorous, exhausting, and stressful. Low reps with extremely high weight is what is required to put on major mass. If you have achieved your goal by simply looking fit and a little more defined, stop reading here. I must put an emphasis on being careful here. Dealing with heavy weight can be dangerous.



Arms:




Curls get girls. That's the motto I live by. Standard dumbell bicep curls are a great exercise for building big arms. If you have a pull up bar, chin ups are also great. Grab the pull-up bar with your palms facing you to get a great bicep workout.



http://www.youtube.com/watch?v=Vm18W1LIZ9A&feature=player_detailpage




You can't forget triceps! You can make your arms look bigger and stronger a lot faster by working these in conjunction with your biceps.



http://www.youtube.com/watch?v=yXOThQKjnjc




Shoulders




Military press along with dumbell raises are great exercises for working your shoulders. You can also do these standing up if you don't have an adjustable bench



http://www.youtube.com/watch?v=FpWrzp9Mnyg&feature=player_detailpage




http://www.youtube.com/watch?v=wt_EEGX6Fro&feature=player_detailpage#t=165s










Let's get this sticky'd once I complete it!

Thomas Taylor on Ego's

30 June 2011 - 04:28 AM

Basically this is all I'm asking:

The last few years when XSV was sponsored by Planet Eclipse, Thomas Taylor seemed to never use a Geo in the snake. While spools are almost always the weapon of choice for front players as they are quieter, smoother, and have less kick, Thomas always chose an Ego over them. Why is that? I always saw him using either the 09 XSV Ego or his Cotton Candy Ego.

Why did he never pick up a Geo?