Let's talk real talk, positive conversation, REAL BENEFITS TO HEALTHY LIVING !

[cameo]

I've read so much about this today. Black people, both men and women, I got some real news for you, follow me .........


1. Who wants to look great in their clothes
2. Who wants clear, healthy glowing skin
3. Who wants REAL energy
4. MEN- who wants a REAL rock hard dick
5. WOMEN- who wants to cum like never before

Improving your health will make you feel soooooooo much better about life. You will think clearer, you will sleep better, you will smell better, you will FUCK better, you will live better, I guarantee it !!!! It's not about punishing yourself, it's about growing to like foods, that will make you ( give you a better chance) live longer.

WOMEN- I offer you the challenge, lose that gut, shape those thighs, tighten that ass, tone those arms, get serious about it. Here's the test. Do you have an old bra ? Old pair of panties in the draw. Lay em out on the bed. Can you wear them ? I call it my panty test. All you gotta do is try and put that old pair of underwear on, if you can't, then you'll see where you need to focus and lose that weight.

MEN- look man, I know better. That dick don't get that hard anymore, that gut is blockin the view down there. LOSE IT ! I guarantee you, if you work that middle, GET THAT REAL BLOOD FLOWING DOWN THERE, gain those inches back , oh yeah I thought you knew, you lose inches in the dick, when you gain gut weight !

HERE'S THE CAMEO BEGINNER WORKOUT, AS EASY AS IT IS GOING TO GET !


10 MINUTES RIDE THE STATIONARY BIKE. GO AT YOUR PACE

10 BODY SQUATS- Get in a Squating position, hands out in front, Squat down, come up, go as far as you can do comfortabily !

10 PUSH UPS- females use you knees if you have too !

10 LUNGES- place your hands on your waist. Step out with the left, that's one, step out with the right, that's two. Basically that's 5 on each leg.

SIT-UP DO 10 !

DO THESE EXCERSISES TWICE FOR 10, FINISH WITH THE BIKE

10 MINUTES RIDE THE STATIONARY BIKE. GO AT YOUR PACE

YOU'RE DONE, AND IT ONLY TOOK YOU 30 MINUTES !

You gotta start somewhere, Cameo cares

peace

 

[femmenoire]

Finally something positive for the sistas.

 

[Rythm]

Finally something positive for the sistas.

And the brothas. thanks man

 

[Mt. Yukon]

Good look, Im gonna try to drop 15 pounds and tone some shit up for 08. What do you recomend for breakfast??? Ive been going with two of those Carabu coffee granola bars, 8ozs of OJ, pineappleOJ, or MangoOJ, and 20ozs of water.

 

[cameo]

Good look, Im gonna try to drop 15 pounds and tone some shit up for 08. What do you recomend for breakfast??? Ive been going with two of those Carabu coffee granola bars, 8ozs of OJ, pineappleOJ, or MangoOJ, and 20ozs of water.

this is just me, but i know oatmeal helps keep my digestive system clean, because I eat it almost everyday for breakfast.

here is a typical day of eating for me

- protein shake & a banana
- oatmeal, 2-3 pieces of turkey bacon, 2 hard boiled eggs
- steamed veggies, chicken breast
- protein shake & a banana
- 6 inch turkey sub from subway, no cheese, extra tomato, apple
- baked chicken legs, sweet potato, salad
- protein shake

it's easy. Write out the healthy food that you want to eat, go shop for it, EAT IT.

 

[APOPHIS]

Here's my contribution:

Endurance training

***Stretch for 5 minutes before workout session.***



Run on the treadmill for 10 min. @ level 7 which is the equivalent to 1.5 miles

Jump Rope for about 5 min. STRAIGHT w/o a break

Do 3 sets of 20 regular sit-ups in less than 4 min.

Do 3 sets 30 of super push-ups with feet on a chair using push-up bars w/ 4 min rest in between

Do 5 sets of 15 dips

Do 2 sets of 50 repetition bench press using only 90 lbs of weight

*****NO BREAK IN BETWEEN WORKOUTS!!*****


Most of you guys know how to train for size and power but not for stamina and endurance. This workout is not intended for beginners. You must be an avid gym brat in shape in order to pull this off.

As for the ladies, all the exercise y'all need is me fucking y'all marathon style all night.

 

[DJCandle]

Stay away from the cocaine. Trust me on this one.

 

[femmenoire]

Stay away from the cocaine. Trust me on this one.

I pray you weren't serious in that other thread and I'm not a religious person.

 

[bigirl]

this is just me, but i know oatmeal helps keep my digestive system clean, because I eat it almost everyday for breakfast.

here is a typical day of eating for me

- protein shake & a banana
- oatmeal, 2-3 pieces of turkey bacon, 2 hard boiled eggs
- steamed veggies, chicken breast
- protein shake & a banana
- 6 inch turkey sub from subway, no cheese, extra tomato, apple
- baked chicken legs, sweet potato, salad
- protein shake

it's easy. Write out the healthy food that you want to eat, go shop for it, EAT IT.

you think you are eating healthy but you are not

 

[sexylegz33]

Thanks for this post! I had recently made a decision that I must start eating and living much healthier. I miss my old body and I know I looked and felt much better when I worked out on a regular basis and made better choices with my diet. I'm going to take your advice!

Who wants to post before and after pics?!

 

[femmenoire]

And the brothas. thanks man

You're right sweetie.

I will try to stop being so one-tracked.

 

[Cleopatra_J]

HERE'S THE CAMEO BEGINNER WORKOUT, AS EASY AS IT IS GOING TO GET !


10 MINUTES RIDE THE STATIONARY BIKE. GO AT YOUR PACE

10 BODY SQUATS- Get in a Squating position, hands out in front, Squat down, come up, go as far as you can do comfortabily !

10 PUSH UPS- females use you knees if you have too !

10 LUNGES- place your hands on your waist. Step out with the left, that's one, step out with the right, that's two. Basically that's 5 on each leg.

SIT-UP DO 10 !

DO THESE EXCERSISES TWICE FOR 10, FINISH WITH THE BIKE

10 MINUTES RIDE THE STATIONARY BIKE. GO AT YOUR PACE

YOU'RE DONE, AND IT ONLY TOOK YOU 30 MINUTES !

You gotta start somewhere, Cameo cares

peace

This sounds like what I've been doing in my room since my gym has been closed for the last week... glad to see I was actually doing some good.. Except I don't have a bike, so I would do like 30 jumping jacks before and after..

 

[cauthencn]

Good looking out! Thanks

 

[Izayoi]

Here's my contribution:

Endurance training

***Stretch for 5 minutes before workout session.***



Run on the treadmill for 10 min. @ level 7 which is the equivalent to 1.5 miles

Jump Rope for about 5 min. STRAIGHT w/o a break

Do 3 sets of 20 regular sit-ups in less than 4 min.

Do 3 sets 30 of super push-ups with feet on a chair using push-up bars w/ 4 min rest in between

Do 5 sets of 15 dips

Do 2 sets of 50 repetition bench press using only 90 lbs of weight

*****NO BREAK IN BETWEEN WORKOUTS!!*****


Most of you guys know how to train for size and power but not for stamina and endurance. This workout is not intended for beginners. You must be an avid gym brat in shape in order to pull this off.

As for the ladies, all the exercise y'all need is me fucking y'all marathon style all night.

Nice Apophis- 300 style!

 

[Legrand]

I've read so much about this today. Black people, both men and women, I got some real news for you, follow me .........


1. Who wants to look great in their clothes
2. Who wants clear, healthy glowing skin
3. Who wants REAL energy
4. MEN- who wants a REAL rock hard dick
5. WOMEN- who wants to cum like never before

Improving your health will make you feel soooooooo much better about life. You will think clearer, you will sleep better, you will smell better, you will FUCK better, you will live better, I guarantee it !!!! It's not about punishing yourself, it's about growing to like foods, that will make you ( give you a better chance) live longer.

WOMEN- I offer you the challenge, lose that gut, shape those thighs, tighten that ass, tone those arms, get serious about it. Here's the test. Do you have an old bra ? Old pair of panties in the draw. Lay em out on the bed. Can you wear them ? I call it my panty test. All you gotta do is try and put that old pair of underwear on, if you can't, then you'll see where you need to focus and lose that weight.

MEN- look man, I know better. That dick don't get that hard anymore, that gut is blockin the view down there. LOSE IT ! I guarantee you, if you work that middle, GET THAT REAL BLOOD FLOWING DOWN THERE, gain those inches back , oh yeah I thought you knew, you lose inches in the dick, when you gain gut weight !

HERE'S THE CAMEO BEGINNER WORKOUT, AS EASY AS IT IS GOING TO GET !


10 MINUTES RIDE THE STATIONARY BIKE. GO AT YOUR PACE

10 BODY SQUATS- Get in a Squating position, hands out in front, Squat down, come up, go as far as you can do comfortabily !

10 PUSH UPS- females use you knees if you have too !

10 LUNGES- place your hands on your waist. Step out with the left, that's one, step out with the right, that's two. Basically that's 5 on each leg.

SIT-UP DO 10 !

DO THESE EXCERSISES TWICE FOR 10, FINISH WITH THE BIKE

10 MINUTES RIDE THE STATIONARY BIKE. GO AT YOUR PACE

YOU'RE DONE, AND IT ONLY TOOK YOU 30 MINUTES !

You gotta start somewhere, Cameo cares

peace

I Have To Say That I Agree With This Quote 100%.Some People Consider Me To Be A Health Nut Plus I'm Pretty Active.I Roller Skate Swim,Work Out,Drink Lots Of Water,Eat Lots Fruits And Vegetables,And Stay Away From Eating Any Dead Flesh.

 

[CT's Finest]

This is the kind of info that could go in fitness forum one of the homies suggested earlier.

 

[LeroyDibiase]

Good post.

 

[cameo]

you think you are eating healthy but you are not

trust me, that's very healthy for me, considering that I do cardio five times a week, sometimes twice a day. I weightlift at least three-four times a week. There is less than 50 grams of fat in all those meals combined. I have a SUPER-CHARGED metabolism. Some days, I eat ALL VEGGIES, some days I hardly eat more than 25 grams of fat.

 

[bigirl]

trust me, that's very healthy for me, considering that I do cardio five times a week, sometimes twice a day. I weightlift at least three-four times a week. There is less than 50 grams of fat in all those meals combined. I have a SUPER-CHARGED metabolism. Some days, I eat ALL VEGGIES, some days I hardly eat more than 25 grams of fat.

skip the subway, cut down on the poutry and/or make sure its organic and you will be doing alot better. turkey bacon still full of nitrates so don't fool yourself.

 

[LeroyDibiase]

skip the subway, cut down on the poutry and/or make sure its organic and you will be doing alot better. turkey bacon still full of nitrates so don't fool yourself.

But isn't he still eating healthy, which was his claim. It might not be perfectly natural or whatever, but it is still a very healthy mealplan which has been tweaked because of time constraints and convenience.

 

[bigirl]

But isn't he still eating healthy, which was his claim. It might not be perfectly natural or whatever, but it is still a very healthy mealplan which has been tweaked because of time constraints and convenience.

the rest of the stuff besides the poultry and subway is very good.

 

[buck_ya_bitch]

An important aspect of getting in shape and being healthy I think woman
overlook is weight training..

if all you doing is cardio and you are on a low calorie diet
not only are you loosing body fat you are also loosing muscle tissue

that's how you end up with saggy skin

I've seen many women lose weight and look worse than they did when they were fat..think star jones..

the only way to counter this is with weight training ...

light weight , with high reps (12-15) moderate intensity...

has you lose weight you want to tone up(build)your muscles so you can retain your shape...

you will look a lot better in cloths..

muscle also burns more calories than fat so you speed up your metabolism..

The only why to lose weight is by consuming less calories that you burn..
that's it..

if you are on a 1500 calore a day diet
you want to be consuming 60% carbs 30% protein and 10% fats..

if you are on a 1800 calore a day diet
you want to be consuming 60% carbs 30% protein and 10% fats

that is healthy living that is how you avoid crashing and end up gaining all the weight back and more..

carbs aren't the reason you fat..
shit
fat isn't the reason you fat...

the reason you fat is because you consume more calories than you burn..

I would suggest a woman that is serious about getting in shape and looking and being healthy to work out 2 hrs. a day

30 mins doing ab work
30 mins cardio
and 60 mins weight training....

combine that with a balanced diet
and you will be posting naked pictures of yourself on the board in no time..

_________________________________________________

[flash]http://www.youtube.com/v/9kxdPUFFv5E[/flash]

 

[bigirl]

I wouldn't post naked pics of myself on here if I looked like Beyonce

 

[LeroyDibiase]

the rest of the stuff besides the poultry and subway is very good.

Like I said, the man probably works a full schedule and can't be cooking everyday, so he makes a plan around convenient FAST food.

 

[cauthencn]

An important aspect of getting in shape and being healthy I think woman
overlook is weight training..

if all you doing is cardio and you are on a low calorie diet
not only are you loosing body fat you are also loosing muscle tissue

that's how you end up with saggy skin

I've seen many women lose weight and look worse than they did when they were fat..think star jones..

the only way to counter this is with weight training ...

light weight , with high reps (12-15) moderate intensity...

has you lose weight you want to tone up(build)your muscles so you can retain your shape...

you will look a lot better in cloths..

muscle also burns more calories than fat so you speed up your metabolism..

The only why to lose weight is by consuming less calories that you burn..
that's it..

if you are on a 1500 calore a day diet
you want to be consuming 60% carbs 30% protein and 10% fats..

if you are on a 1800 calore a day diet
you want to be consuming 60% carbs 30% protein and 10% fats

that is healthy living that is how you avoid crashing and end up gaining all the weight back and more..

carbs aren't the reason you fat..
shit
fat isn't the reason you fat...

the reason you fat is because you consume more calories than you burn..

I would suggest a woman that is serious about getting in shape and looking and being healthy to work out 2 hrs. a day

30 mins doing ab work
30 mins cardio
and 60 mins weight training....

combine that with a balanced diet
and you will be posting naked pictures of yourself on the board in no time..

_________________________________________________



How many days a week do you think you should work out on that plan?

 

[cameo]

Like I said, the man probably works a full schedule and can't be cooking everyday, so he makes a plan around convenient FAST food.

thanks man. I really can't cook all the time, so I run to subway. Sometimes i get those snack wraps from Mc D, minus the dressing. I really try to give my clients a couple of choices, without completely killing them. When you put people on cold turkey diets, some end up eating DOUBLE the bad food because they fight it, and fight it, and they just break. I try to ease people into changing. Hell, I've got people that have been eating fries for 20 years.

 

[buck_ya_bitch]

How many days a week do you think you should work out on that plan?

four days

4 days training 3 days rest..

each day you want to train different bodyparts..

example

monday: legs (quads , hamstrings , gluts)
tuesday:arms(biceps , triceps)
wednesday:deltoids and back
thuesday:chest

rest the other days then repeat
something like abs can be done everyday
even if you don't go to the gym.

basically the same exercises you see the guys doing in the free weight section.
you want to be doing those exercises

except you doing it with a lot less weight 10, 15 lbs and more reps 12-15

if you have any doubt just ask one the guys that is working out.....