TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here!

[justinbauler]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Can you elaborate more on what the detox is and what it does? I have some chest fat and little belly that I need to shed. Any tips or suggestions?

 

[thephoneguyusa]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

176lbs as of today!

So far 64lbs lost. My comic con costume is becoming too big lol I hope to be down to 165ish my the time I go to California in May

Sent from my SAMSUNG-SGH-I317 using Tapatalk 2

 

[thephoneguyusa]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Forgot to attach this pic. Since then I lost 5lbs I will get a new one up soon

Sent from my SAMSUNG-SGH-I317 using Tapatalk 2

 

[joshspiderman23]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Can you elaborate more on what the detox is and what it does? I have some chest fat and little belly that I need to shed. Any tips or suggestions?

you cannot target fat, the only way to shed that fat is to work out/diet and achieve a lower BF%. pick up some weights, do aerobics, HITS, run, or get active, create a deficit in your calorie requirements.

detox diets allow the body to taper off of not only bad food but how much you intake and need, when done right you can maximize your fat loss, if done wrong your body will go into starvation mode and will usually consume your muscle mass for energy.

 

[justinbauler]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

you cannot target fat, the only way to shed that fat is to work out/diet and achieve a lower BF%. pick up some weights, do aerobics, HITS, run, or get active, create a deficit in your calorie requirements.

detox diets allow the body to taper off of not only bad food but how much you intake and need, when done right you can maximize your fat loss, if done wrong your body will go into starvation mode and will usually consume your muscle mass for energy.

That was my original plan. I was sick for 3 weeks and was out of the gym and I am going to start my routine again.

It was 4 miles of running and a huge portion of core workouts
Then I do about an hour of upper body and arms workouts

I just want to flush everything out before I start. I ate terribly with that off month. Also I am aware of dieting and what to eat.

Would that plan be a good way to cut? I am at 173 ponds and I am 5'7

Thanks for the tip guys!

 

[joshspiderman23]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

That was my original plan. I was sick for 3 weeks and was out of the gym and I am going to start my routine again.

It was 4 miles of running and a huge portion of core workouts
Then I do about an hour of upper body and arms workouts

I just want to flush everything out before I start. I ate terribly with that off month. Also I am aware of dieting and what to eat.

Would that plan be a good way to cut? I am at 173 ponds and I am 5'7

Thanks for the tip guys!

as long as your taking in supplements and enough calories to push through work outs I think you would be fine.

 

[Bryancd]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

I can tell you one way to get lean, train for and race the Ironman World Championships. This is me and my fellow Zoot team mates, I'm 5th from the left in the guy picture, in Kona this past October before the race. We were there to do the Underpants run, yes, it's what it sounds like, 2 days before the race.

 

[Bluenyte]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

I can tell you one way to get lean, train for and race the Ironman World Championships. This is me and my fellow Zoot team mates, I'm 5th from the left in the guy picture, in Kona this past October before the race. We were there to do the Underpants run, yes, it's what it sounds like, 2 days before the race.

Ironmans are insane! Mad props and respect for you since you can do them. When I run a marathon I'll move onto sprint triathlons, but I don't think I'll ever be able to handle an ironman (flat footed and IT issues :/ )

 

[Lunaman]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Wow, this thread has really taken off since last checked it out. Really inspirational!

Here's an update pic from when I was getting my new ultimate print ready. Mostly just maintaining, could stand to add some more mass by May, but I'm in the wire-y lean range I want.

 

[thephoneguyusa]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

First post in April! Lol... 174lbs as of today! Been busting my butt with my new workout routine and it is paying off big time!

Sent from my SAMSUNG-SGH-I317 using Tapatalk 2

 

[joshspiderman23]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

hit 148 today started my deficit but also fighting a spring headcold, at rest my body burns ~ 2.6 k cals per day ill cut that to 1.8 and adjust if need be, I don't want to sacrifice to much muscle mass, started a new ab work out, leg raises on a pull up bar suck after that 3rd set, my core needs way more work and may is just around the corner.
keep it up guys and girls!

 

[El Fett]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

I was out of town this weekend for WonderCon so I didn't have a Sunday update with a scale shot but I was clocking in around 164 on Sat morning before I left for the Con. Here's a pic from that day.

Goal is still going down to about 155 by May 4th. Let's leep at it my friends!

 

[StewYZF750]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

To all others working out at home, what does your setup look like? Care to share?

Costume and build looks great El Fett, great looking spidey! (no **** )

My garage is my gym, it's not anything special but gets the job done 3 times a week.

 

[CWillis13]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Right now, i just want to build muscle on my arms and shoulders to better fit the "climber" physique. some time in May i will start to focus on burning fat again. I really need to tighten my waist and get some definition to balance out the smoothness the lycra gives your form. Is outdoor running as good as it gets for weight loss?

 

[CWillis13]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

You now guys, i think what this thead needs is a collaboration on the "official spider man workout". We can just edit or quote the last persons routine till we all agree what will get us to really fit those suits!

Let me start with what i do when im at the gym...
1. 10 pull ups, 10 dips, no weighted assistance.
2. do "spider crawls" in the yoga room, 2 laps.
3. 3 sets of 15 reps (my universtal standard) on the lat pulldown.
4. 3s15rep of bicep curls and tricep dips
5. 3s15rep standing shoulder lifts
6. stretch my hamstrings and inner thighs for 5 minutes, then run 3 miles on a treadmill, stretching between each mile.
7. do frog jumps, lunges, or use one of the angled squat machines
8. do 2 different ab exercises
9. finish off with some resistance exercises on the upper body

Feel free to revise this and discuss technique.

 

[RangerRyan]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Not too sure if people are familiar with a "Split-Routine workout", but if you're small and want to put on mass, they do WONDERS. I've always been skinny, up until over a year ago.
Got into a good split, and put on serious mass. The trick is eating, really. I ate, a LOT. Also, I took protein shakes and such. Now that I hit 182 a week ago, I just want to maintain. Can't be looking like Venom in my Spidey suits lol
Most likely I'll do some HIIT (which I HIGHLY recommend for people trying to shred fat) and incorporate body-weight exercises to help better my form when I pose and such. That, and contorting/gymnastics. If anyone is interested in my split, shoot me a message and I'll give it to you!

 

[Peter Parker1]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Not too sure if people are familiar with a "Split-Routine workout", but if you're small and want to put on mass, they do WONDERS. I've always been skinny, up until over a year ago.
Got into a good split, and put on serious mass. The trick is eating, really. I ate, a LOT. Also, I took protein shakes and such.

Well done, seriously. I'm trying to put on weight with a split right now but I'm thinking your routine might be better as you gained so much weight. Could you post your routine? Thanks!

 

[RangerRyan]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Monday is leg days
Leg Press - 3 warmup sets then 4 working sets of 10-12 reps
Squats - 4 working sets of 10-12 reps
Hamstring curls - 3 warmup sets then 4 working sets 10-12 reps
Leg curls - 4 working sets 10-12 reps
Leg extensions - 4 working sets 10-12 reps
I do 20-30 mins of cardio at the end


Tuesday is arm day
Preacher curl - 4 working sets of 10 reps
Barbell curl - 4 working sets of 10 reps
Concentration curls - 4 working sets of 10-12 reps
Tricep extensions - 3 sets (10 full extension reps, 10 half reps, 5 full extension reps)
Overhead tricep extensions - 3 working sets of 10 reps
Skull crushers - 4 working sets of 10 reps
However long it takes to get to 60 deep dips


Wednesday - Rest day


Thursday is back day
Wide grip pull ups - 4 working sets of 10 reps
Lat pull downs - 4 working sets of 10 reps
Barbell row - 4 working sets 10 reps
One arm dumbbell row - 4 working sets of 10-12 reps
Deadlift - 1 working set of 10 reps
Back extensions - 4 working sets of 20 reps


Friday is shoulder and biceps
Preacher curl - 4 working sets of 10 reps
Barbell curl - 4 working sets of 10 reps
Concentration curls - 4 working sets of 10-12 reps
Military press - 4 working sets of 10 reps
Dumbbell shrugs - 4 working sets of 10 reps
Dumbbell lateral raises - 4 working sets of 10 reps
Dumbbell front raises - 4 working sets of 10 reps


Saturday is chest and triceps
Tricep extensions - 3 sets (10 full extension reps, 10 half reps, 5 full extension reps)
Overhead tricep extensions - 3 working sets of 10 reps
Skull crushers - 4 working sets of 10 reps
However long it takes to get to 60 deep dips
Incline dumbbell press - 4 working sets of 10 reps
Decline barbell bench press - 4 working sets of 10 reps
Incline flys - 4 working sets of 10 reps
Bench press - 4 working sets of 10 reps


Sunday is ab and cardio day. Make sure to implement calve work, too.


I'm actually working on a new split now, one where I only workout 4 times a week. I'll let you know if I get any more results!

 

[CWillis13]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

Monday is leg days
Leg Press - 3 warmup sets then 4 working sets of 10-12 reps
Squats - 4 working sets of 10-12 reps
Hamstring curls - 3 warmup sets then 4 working sets 10-12 reps
Leg curls - 4 working sets 10-12 reps
Leg extensions - 4 working sets 10-12 reps
I do 20-30 mins of cardio at the end


Tuesday is arm day
Preacher curl - 4 working sets of 10 reps
Barbell curl - 4 working sets of 10 reps
Concentration curls - 4 working sets of 10-12 reps
Tricep extensions - 3 sets (10 full extension reps, 10 half reps, 5 full extension reps)
Overhead tricep extensions - 3 working sets of 10 reps
Skull crushers - 4 working sets of 10 reps
However long it takes to get to 60 deep dips


Wednesday - Rest day


Thursday is back day
Wide grip pull ups - 4 working sets of 10 reps
Lat pull downs - 4 working sets of 10 reps
Barbell row - 4 working sets 10 reps
One arm dumbbell row - 4 working sets of 10-12 reps
Deadlift - 1 working set of 10 reps
Back extensions - 4 working sets of 20 reps


Friday is shoulder and biceps
Preacher curl - 4 working sets of 10 reps
Barbell curl - 4 working sets of 10 reps
Concentration curls - 4 working sets of 10-12 reps
Military press - 4 working sets of 10 reps
Dumbbell shrugs - 4 working sets of 10 reps
Dumbbell lateral raises - 4 working sets of 10 reps
Dumbbell front raises - 4 working sets of 10 reps


Saturday is chest and triceps
Tricep extensions - 3 sets (10 full extension reps, 10 half reps, 5 full extension reps)
Overhead tricep extensions - 3 working sets of 10 reps
Skull crushers - 4 working sets of 10 reps
However long it takes to get to 60 deep dips
Incline dumbbell press - 4 working sets of 10 reps
Decline barbell bench press - 4 working sets of 10 reps
Incline flys - 4 working sets of 10 reps
Bench press - 4 working sets of 10 reps


Sunday is ab and cardio day. Make sure to implement calve work, too.


I'm actually working on a new split now, one where I only workout 4 times a week. I'll let you know if I get any more results!

DAMN RYAN. Im impressed, thanks for joining us! I just dont have the time to weightlift 6 days a week. But thats no excuse to not stretch, run, and lift my own bodyweight at home. Im trying to just take protein isolates with my cereal on my workout days, and a vitamin every night. One thing i cant get a straight answer on is to drink a ton of water or not to lose bodyfat.

 

[joshspiderman23]

Re: TASM Fitness Thread. "Shirts-off" Challenge Starts NOW for May 4th deadline!

DAMN RYAN. Im impressed, thanks for joining us! I just dont have the time to weightlift 6 days a week. But thats no excuse to not stretch, run, and lift my own bodyweight at home. Im trying to just take protein isolates with my cereal on my workout days, and a vitamin every night. One thing i cant get a straight answer on is to drink a ton of water or not to lose bodyfat.

drink the water and lots of it!


taken from bodybuilding.com
"Water has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window. Just because most powerlifting events aren't out in the heat, it doesn't mean that proper hydration isn't important. Water plays a major role in cell volumization. This is where nutrients are pulled inside of the muscle cell causing a multitude of reactions that leads to muscle growth. Water is very important in many processes including digestion, transportation and the absorption of nutrients. So how much water should you drink on a daily basis? You should drink on average at least 1oz of water per kilogram of bodyweight."

Id also recommend supplementing creatine in either pill or powder form, not only will it help getting a better pump when working out but will help rebuilding the muscle after you break it down.