[Dansby]

How I'm 5'8 152-253 pounds and guys like BJ Penn are 5'9 and weigh in at 154 but he is sooo much thicker and more solid than I am.

BJ


Me


Joe Stevenson


Joe and BJ both only weigh two more pounds than me, but look at the size difference. Anyone know why that is?

[Arsenal]

because you have a gay mohawk

[Dansby]

Not anymore I dont...haha. That was for a week.

[blackstang2004]

#1 thats theyre weight one day before the fight. they can put on like 5 to 20 or so pounds in one day. and #2 they prob have a lower body fat % then you they prob have 1-2 or so % to where you may have 10-18% i know mines like 14%. IMO if this helps

[Genevieve!]

if they didn't have all of that muscle they would weight considerably less than what they do.

[PiggySmallz]

+1...he spends countless hours training and eating. He bulks up before a fight about 15-20 lbs and then does countless cardio, training and low fat, low carb dieting shedding off the fat over the muslce. He is a pro fighter his body fat percentage is probably 5-6%.

edit:missed blackstangs post about the bodyfat, but that's exactly how these things work.

[Dansby]

So body fat is that big of an additive? So if my body fat was 14% and I weighed 155, what would my weight be if I had 1-3% body fat with the same muscle build I have right now.

[PiggySmallz]

Originally Posted by Dansby So body fat is that big of an additive? So if my body fat was 14% and I weighed 155, what would my weight be if I had 1-3% body fat with the same muscle build I have right now.

well 1-3% is not exactly safe. I think body builders get down to 2-3% when they compete, not exactly good for you lol because you're almost completely dehydrated. Most professional athletes that are in tip top shape are about 6-8% body fat. If you want shredded abs you'll need to get down below 10%. If you dropped to 5-6% of body fat you'd probably be in the mid to upper 130's lol.

If I were you I'd bulk up to about 170 and cut back down to about 155 and you'd be satisfied. If you want I can show you a simple pyramid based lifting program to help you put on mass. You won't really gain much strength doing the workout but it's great for beginners and you will definitely gain some size after 2 five week programs. Then you can up it to a more intermediate program and gain more.

[Dansby]

Definitly man. Shot me a PM.

[PiggySmallz]

Originally Posted by Dansby Definitly man. Shot me a PM.

I'll just post it here incase anyone else is interested...I got it from AllPro on bodybuilding.com so I can't take credit for it, but it's a simple yet great workout with a lot of compound excercises. The more muscles you break down the bigger you'll get because your body releases more growth hormones to repair the muscles. Just be sure to be on a moderate carbohydrate and high protein diet to build the mass. 8 hours of sleep is also important. Here is the work out:

Squats
Flat Bench Press
Stiff Legged Deadlifts
Overhead barbell presses
Bent Over Barbell Rows
Bicep Curls
Calf Raises

Do each workout 3 days a week...however the second day you only use 90% of the weight used on day 1. On day 3 only use 80% of the weight used on day 1. This is to prevent over training. Also take one day off between workouts. I train Monday, Wednesday, Friday and I throw in cardio on Tuesdays and Saturdays

You do 4 sets of each excercise but the first set is 25% of the weight you're using and the second set is 50% of the weight you are using. They are warm up sets then you use the rest of the weight for 2 more work sets. It sounds easy and stupid but it gets difficult as the weeks progress. ***If 25% of your work weight is less than the bar, just use the bar as a warmup***

On the first week you do 8 reps, second week 9 reps, third week 10 reps, fourth week 11 reps, and fifth week 12 reps. By doing this...you'll see that you're second workout on the second week is equivalent to the first workout in the first week. You are increasing workload without increasing weight this way.

Try not to use smith machines and use as much free weight as possible. Once you hit a plateau you can start varying the workout to a more advanced one.

[Dansby]

Awesome man! I appreciate it. What would be considered a moderate carbohydrate and high protein diet? I've never really understood that type of stuff.

[Dansby]

?

[Smoothgrandmama]

Eat meat. im 5-8 weigh 170

[moosenuk17]

+1 eat a lot of meat/fish, dont eat a lot of potatoes/grain products...

[Dansby]

Why no potatoes?

[moosenuk17]

you can eat em, but dont over do it. eat carbs in moderation, i dont know exactly what they do but carbs store fat or something like that, just eat a shit load of meat and stay away from soda.

[Dansby]

Crap...

I'm addicted to coke.

[moosenuk17]

im addicted to mt dew, im 6' 195, im losing fat but gaining muscle, cant stand cardio, but i need to get up on that wagon tho,

[WAR-PARTY]

For god's sake your penis must be small. I'm 6'1 and 250 lbs but my Mule Tool weighs in at 75lbs when full engorged....fell bad you U

[moosenuk17]

its not small.....its cute!!!