I am not really interested whether Ryan Reynolds is still dating Alanis Morissette or Scarlett Johansson.我并不真正关心是否瑞安雷诺兹仍然是追溯到阿莱妮斯莫莉塞特或斯嘉丽约翰森。 What make me write about him is his solid body shape.是什么让我写他是他坚实的身体形态。 Ryan Reynolds transformed his body when he was preparing for his role of Van Wilder Hannibal King in Blade Trinity.瑞安雷诺兹转变他的身体时，他正准备为他的作用， 凡尔德汉尼拔国王在叶片三一。 Rumor said he did not only gain 20 pounds of muscles, but also reduced his body fat percentage from 11% to 3%. Whether the body fat percentage was really 3%, which many doubt so, the point is to look at his workout regimen as well as his diet plan and learn something out from his transformation success.传闻说，他不仅获得20磅的肌肉，而且也减少了身体脂肪比例从11 ％至3 ％ 。无论身体脂肪百分比是真正的3 ％ ，其中许多人怀疑这样，这一点是看他的训练方案以及他的饮食计划，并学到一些东西从他的转型成功。
Reynolds trained under the guidance from Darren Chapman.雷诺兹训练的指导下，由达伦查普曼。 Many dropped their jaws after seeing Reynolds’ solid body on big screen.许多人放弃了颌骨后，看到雷诺体大屏幕上。 Read on to find out his secret behind this successful change which took about 5 months.阅读找出了他的秘密这一成功的背后变化了约5个月。
Before the transformation在转变
After 5 months of workout and successful diet plan经过5个月的锻炼和成功的饮食计划
Ryan Reynold’s Diet Plan 瑞安雷诺的饮食计划
1) Eat More Smaller Meals 1 ）吃更多的小餐
As Reynold has to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portion every 2 to 3 hours.作为雷诺已获得质量，而不是吃三大每天吃饭，他吃了600多小部分每隔2至3个小时。 By doing this, he was feeding his body with just enough food and not storing fat.通过这样做，他喂养他的身体只有足够的食物，而不是储存脂肪。
2) Prepare Home Cooked Food 2 ）准备主页熟食
Reynolds cook himself and he prepared the food in advance.雷诺兹厨师本人和他准备的食物提前。 For example, he would made Irish steel-cut oatmeal and freeze it.例如，他将作出爱尔兰钢切燕麦和冻结它。
3) No more Carbs after 8 PM 3 ）任何更多的碳水化合物后，晚上8点
He ate much carbohydrates after his workout, but never after 8 PM他吃很多的碳水化合物后，他的锻炼，但从来没有在晚上8点
4) Take Supplement 4 ）以补编
Reynolds took creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamin.雷诺兹了肌酸， L -谷氨酰胺，共轭亚油酸亚油酸（ CLA ） ，乳清，和多种维生素。
5) Diet Menu 5 ）饮食菜单
- Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” fat like a spoon of almond butter or slice of avocado.早餐： 1 / 2杯鸡蛋白， 1杯无糖燕麦片，一些“好”脂肪像汤匙的黄油或杏仁片鳄梨。
- Midmorning snack: protein bar上午零食：蛋白质酒吧
- Lunch: albacore tuna wrap or chicken and salad午餐：长鳍金枪鱼总结或鸡肉和沙拉
- Mid-afternoon snack: protein bar, protein shake (whey and water) or apple and almonds午后点心：蛋白质酒吧，蛋白质动摇（乳清和水）或苹果和杏仁
- Dinner: broiled fish or chicken, brown rice, vegetables, and salad晚餐：烤的鱼或鸡肉，糙米，蔬菜和沙拉
- Evening Snack: protein shake晚报快餐：蛋白质动摇
So, as you see, lots of protein, but plenty of carbs, too.所以，当你看到，大量的蛋白质，但大量的碳水化合物也。
Ryan Reynolds’ Workout Plan 瑞安雷诺锻炼计划
1) Do Abs Exercise First 1 ）不要绝对第一运动
This guy has great 6-pack.这家伙有很大的6包。 Rumor said that he did an abs implants.传闻说，他没有一个绝对植入。 Really?真的吗？ Not true.Contrary to common practice, Reynolds did his ab exercise first before he lift the iron. He found that it was more helpful in getting himself motivated.没有true.Contrary共同的实践中， 他的雷诺公司行使先解除他的铁。他发现，这是更多的帮助让自己的动机。 And damn, he did between 500 and 1000 sit-ups.Reynolds confessed that lower abs are the hardest muscle to develop .和该死的，他在500至1000个仰卧ups.Reynolds供认， 较低的绝对是最难肌肉发展。 What he did was to hold use exercise ball between his legs and then lift the ball up and down , using his to anchor himself.The other abs exercise he did is to put a 15 pound dumb-bell between his feet, and do leg raises while lying on the ground.他做的事很举行演习球使用他的双腿之间，然后解除球向上和向下 ，利用他的主持himself.The其他绝对值行使他是把15英镑哑铃他的双脚之间，也引起了腿而倒在地上。
2) Lift Heavy Weight To Bulk Up 2 ）提升重物批量行动
He lifted heavy weight to build the mass.他举起重物，以建立质量。 Therefore, it is the typical 8 to 12 repetitions per set.因此，它是典型的8日至12日，每套重复。
3) Six days Weekly and One Muscle One Day 3 ）每周6天和一个肌肉的一天
He trained six days a week and he dedicated a day for only one muscle.他训练的每周6天，他专门为每天只有一个肌肉。 So, he has one day for chest, back, shoulder, leg and arms.所以，他一天的胸部，背部，肩部，腿部和武器。
After the movie, Reynolds no longer work out that hard to maintain his physique.在影片中，雷诺兹不再起作用认为难以维持他的体魄。 He lost about 10 pounds out from the twenty pounds he gained.他损失了大约10磅，从二○英镑他获得。 However, he still work out four to five times a week.不过，他仍然工作了四到五倍的一个星期。 This is his shirtless photo showing Ryan has slimmed down considerably from the build he had in这是他shirtless照片瑞安已降到相当的建立，他在 Blade Trinity 叶片三一 and和 Amityville Horror Amityville恐怖 . 。 However, he is still lean with good set of abs.但是，他仍然是良好的精简设置的ABS 。
Check out the write up of看看写的 How To Train To Get Body Like Jessica Biel 如何培养身体得到像杰西卡贝尔 . 。 Jessica Biel is another star in Blade Trinity.杰西卡贝尔是另一个明星叶片三一。 If you a fan of Will Smith, take a look at如果你喜欢威尔史密斯，看看 How To Build Body Like Will Smith? 如何建立身体像威尔史密斯？
Here is the snapshot of Will Smith doing pull up in the movie I Am Legend .这是快照威尔史密斯做拉动电影我是传奇 。
Also, check out此外，退房 How Actors Build Their Muscles in 300 M ovie 如何建立自己的演员肌肉在300电影 and和 How To Build Body Like Michelle Ryan - The Bionic Woman 如何建立身体像米歇尔赖安-仿生女人 . 。
. 。
Check out the training video of Ryan Reynolds and Jessica Biel in their preparation for Blade Trinity:查看培训录像瑞安雷诺兹和杰西卡贝尔在他们准备刃三一：
. 。
Scroll down to leave a comment.向下滚动，以发表评论。 I really want to know what you think.我真的想知道您的想法。
Read more posts like "How To Build Body Like Ryan Reynolds?" : 阅读更多职位，如“如何构建机构一样瑞安雷诺兹？ ” ：
- Inspring Blade Trinity Video Featuring Ryan Reynolds, Jessica Biel and Dominic Purcell Inspring刀片三一视频瑞安雷诺兹，杰西卡贝尔和多米尼克珀塞尔
- Shoulders Workout (1) - Front Dumbbell Raise肩膀锻炼（ 1 ） -接待哑铃提高
- First Anniversary of MunFitnessBlog.com and Moving Forward一周年之际， MunFitnessBlog.com和前进
- How To Build Body Like Michelle Ryan, The Bionic Woman?如何建立身体像米歇尔瑞安仿生女人？
aw // 胡 / / Sep 6, 2007 at 9:51 am 9月6日， 2007年在上午09时51分
Holy Protein Shake.罗马蛋白动摇。 That last photo, looks like he has only 3-5% body fat.去年照片，看起来他只有3-5 ％的身体脂肪。 His delts really shrunk the most.他真的缩小delts最。
Angie Tan 谭安琪 // / / Sep 6, 2007 at 10:36 am 9月6日， 2007年在上午10点36分
great tips..伟大的秘诀.. ;-)
lordapprentice lordapprentice // / / Sep 6, 2007 at 10:57 am 9月6日， 2007年在上午10时57分
Wow, so thats how he did it.哇，所以多数民众赞成他如何做到了。 I couldn’t believe the first time i saw him in Blade Trinity, wondered if it was really the same guy from 2 guys, a girl and a pizza place and Van Wilder我简直不敢相信我第一次看见他在叶片三一，不知道是否真的同一个人2人，一个女孩和一名比萨饼地点和范威尔德
surfnux surfnux // / / Sep 6, 2007 at 11:17 am 9月6日， 2007年在上午11点17
nice tips and nice abs.好技巧和漂亮吸收。
One thing about abs, does one with flabby stomach, have to keep doing the abs exercise and do cardio to slowly reduce the fat and only this way will help?有一件事对吸收，但一个软弱的胃，必须保持这样的绝对运动和做心肺至35.61美元，减少脂肪，只有这样才能帮助吗？
I have not had much weight training lately, apart from doing body combat and the light sit up and push up during the conditioning track.我还没有很大的体能训练后，除了做身体打击和轻坐起来，推动了在空调的轨道。 I lost weight mostly on my arms, but abs wise its less.我失去了重量大多在我的武器，但绝对明智的更少。
I did body combat minimum 3 times a week and can be up to 5 times max a week.我没有打击机构最低的3倍一个星期，最多可以有5倍最大一个星期。 The other days are rest day, and 1 day for swimming.其他天的休息日， 1天游泳。
Combat: mon, wed, sat OR mon, wed, fri, sat, sun.战斗：星期一，三，坐或一，周三，周五，周六，太阳。
swim: thursday游泳：星期四
tuesday: break星期二：打破
So far I only able to maintain my weight and my waist size is slowly decreasing.到目前为止，我只能够维持我的体重和我的腰围正在缓慢下降。 But the fat in stomach and waist at the back has gone nowhere.但是，脂肪在腹部和腰部在后面已经没有出路的。
Any tips?任何提示？ :) Thanks. ： ）谢谢。
nay min thu 奈树民 // / / Sep 6, 2007 at 11:29 am 9月6日， 2007年在上午11时29分
umm, great inspiration!乌姆，巨大鼓舞！ i have been working out for some time, but haven’t been pushing myself..我一直在工作了一段时间，但尚未把自己..
tks for sharing.韩国社交协会分享。
=) = ）
webchic // webchic / / Sep 7, 2007 at 10:46 pm 9月7日， 2007年在下午10时46分
Great tips MUN, thanks.大秘诀屯门，谢谢。 He still looks hot either ways bulky build or slimmer look :).他还期待热点要么笨重的方式建立或更薄期待： ） 。 Any girl you can think of and show us her tips too?任何女孩你能想到的和我们展示她的秘诀吗？
Mun // 屯门 / / Sep 7, 2007 at 11:12 pm 9月7日， 2007年在下午11时12分
Hi aw, Angie, lordapprentice and nay min thu, thanks for leaving your comment here.您好定律，安吉， lordapprentice和奈民周四，感谢您的意见离开这里。
Hi surfnux, cardiovascular exercises like Body Combat and swimming are great, but in order to burn more fat, weight training is important too.您好surfnux ，心血管演习像机构打击和游泳是巨大的，但为了消耗掉更多的脂肪，体能训练也很重要。 By doing weight training, we build muscles which have higher metabolism rate.通过这样的体能训练，我们建立肌肉具有较高的代谢率。 So, do consider to incorporate that into your workout regimen.那么，考虑把这项到您的锻炼方案。
Hi webchic, one of the female celebrities who have great toned body is Madonna, even at the age of late 40s.您好webchic ，一个女性名人谁有很大的缓和机构是麦当娜，甚至在年龄晚40岁。 I am planning to write about her in my near future.我计划写在我的她不久的将来。 If not about the workout regimen, it will be about her toned arms then.如果没有对作业方案，这将是她的武器然后缓和。
webchic // webchic / / Sep 8, 2007 at 8:14 am 9月8日， 2007年在上午08点14
Madonna mama!麦当娜妈妈！ wow larger than life eh?哇大于生命吗？ Great!伟大的！ I am looking forward to read about her Mun, amazing body at her age, I also think its due to her diet as well find out the lot for us please, thanks Mun.我期待着了解她的门，惊人的身体在她的年龄，我也认为其由于她的饮食以及找出很多我们请，谢谢屯门。
surfnux surfnux // / / Sep 11, 2007 at 9:54 am 9月11日， 2007年在上午9点54分
Hi Mun,您好屯门，
Thanks.谢谢。 So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes?所以，也许我应该加入2-3会议的体能训练对其他日子我不会那么做身体战斗班？
Mon, wed, sat, sun - body combat周一，周三，周六，周日-机构打击
Tues, thurs, fri - weight (+swim on thurs)周二，周四，周五-重量（ +游泳的周四）
Hope to loose more weight and tone up better.希望更多的松散的重量和更好的口气了。 Keep up the good job.保持良好的工作。
Yann // 李燕 / / Nov 7, 2007 at 1:06 am 2007年11月7号在上午01点06分
I wonder: Where did you get this information?我想：你在哪里得到这一信息？ And also, do you happen to know his before and after stats?同时，你碰巧知道他之前和之后的统计资料？ Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning.因为我输入的饮食信息纳入fitday ，他显然是吃不到的卡路里比他燃烧。 So, in my opinion he must have lost at least some weight doing that program.所以，我认为他必须失去了至少有一些重量做计划。
Marcus 马库斯 // / / Nov 11, 2007 at 2:36 pm 07年十一月十一日在下午2点36分
Hey Surfnux,嘿Surfnux ，
In the past I used to do aerobic training 6-7 times a week, and found my fat % (I use a fat % scale) was not shifting.在过去我常做有氧训练6-7次一个星期，发现我的脂肪％ （我使用脂肪％规模）没有改变。 I tried this for nearly 1 year.我试图接近这1年。
When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way - it worked : )当我换上完全重量训练（ 5次周） ，我的脂肪％下降，并保持这种方式-它的工作： ）
Of course, you can try a mix between the two, but I just went straight for the weights.当然，您也可以尝试一种混合二者之间，但我只是径直的重量。
And Mun, I agree with your no carbs after 8pm.和屯门，我同意你的任何碳水化合物后，晚上8点。 I have always noticed that if I don’t have a carb snack after dinner, that my fat % is easy to control with exercise.我一直注意到，如果我没有碳水化合物零食吃过晚饭后，我的脂肪％是容易控制的演习。 So everyone, take notice of this tip : )因此，每个人，注意到这个提示： ）
shipshaq shipshaq // / / Nov 24, 2007 at 7:03 pm 2007年十一月24日在下午7时03
when you eat so much eeg i believe everypeople can like Ryan Reynolds.当你吃这么多脑电图我相信everypeople可以像瑞安雷诺兹。 am i wrong?我错了吗？
nick // 缺口 / / Nov 25, 2007 at 8:33 pm 07年十一月二十五日在下午8点33分
and don’t forget, most importantly the cycle of deca!同时不要忘记，最重要的是周期的十！
Frank // 弗兰克 / / Jan 19, 2008 at 1:33 pm 2008年1月19号在下午1时33分
“He lifted heavy weight to build the mass. “他举起重物，以建立质量。 Therefore, it is the typical 8 to 12 repetitions per set.”因此，它是典型的8日至12日，每套重复。 “
You’re kidding right?你开玩笑吧？ Heavy weights is not 8 to 12 reps.重物不8日至12日代表。 Heavy weights is 5 reps or less.重物是5代表或更少。 It’sa shame people think they’re going “heavy” doing 3-4 sets of 10 reps.这是一个耻辱的人认为他们会“重型”做3-4套的10名代表。 Go HEAVY and do 5 sets of 5 reps.转到重做5套5个代表。 If you haven’t done it before, you’ll be amazed how much faster your muscles grow.如果你还没有做到之前，你会很惊讶如何更快你的肌肉增长。
KW // 千瓦 / / Jan 23, 2008 at 5:25 am 2008年1月23日在上午05时25分
Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass.很抱歉弗兰克， 8日至12日代表是最好的数额建立大量的肌肉块。 Doing less reps than that is best for building STRENGTH, not mass.这样做比少代表是最好的建设力量，而不是质量。 The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos.另外很重要的，当然是你的混合日常锻炼每隔几周，做不同的工作在不同的节奏。
Frank // 弗兰克 / / Jan 24, 2008 at 5:14 am 2008年1月24日在上午5时14分
A stronger muscle = a bigger muscle.更强的肌肉=更大的肌肉。 You’re perpetuating a standard myth about weightlifting, except you actually have the myth backwards.你是一个标准的延续神话举重，除非您确实有神话倒退。 The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass.不用的神话，较高的代表和降低体重将有助于建立定义和较低的代表和更高的权重将建设质量。 The fact is that heavy weights, the kind that requires fewer reps because it’s not physically possible for you to do that much weight at 8-12 reps, will build strength and size (which should be obvious because if your muscles are getting stronger, they’re getting bigger).事实是，沉重的重量，那种需要较少的代表，因为它的身体可能不会对你这样做多的重量在8-12代表，将建设强度和规模（这应该是显而易见的，因为如果你的肌肉变得更加强壮，他们越来越大） 。 Definition is added by reducing your body fat.定义是增加了你的身体减少脂肪。 Higher reps that you are recommending are better for muscle endurance.高校代表，您推荐更好的肌耐力。 So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY.所以，我坚持我所说的（和15年的经验） ，如果你想大国和强国，转到重。
Paul // 保罗 / / Jan 27, 2008 at 10:13 am 2008年一月二十七日在上午10时13
“A stronger muscle = a bigger muscle.” “一个更强有力的肌肉=更大的肌肉。 ”
My stats say otherwise.我国的统计资料说，否则。 I’m “scrawny”, I’m significantly stronger than 2 months ago when I started according to written down stats of what I could do then and what I can do now and my measurements.我“骨瘦如柴” ，我大大高于2个月前，当我开始根据统计资料写下来的自己能做什么然后和我可以做什么，我现在的测量。 Some area’s have gotten bigger, some have gotten smaller.一些地区得到更大的，有些人变得更小。 In general I can lift twice the weight I was capable of lifting when I started, which has not translated into an increase in size in a few area’s总的来说，我可以提升两倍的重量，我能够解除我开始时，并没有转化为增加规模在少数地区
Jacky // 杰基 / / Jan 28, 2008 at 5:51 pm 08年一月28日在下午5点51
hey there, ive been working out for almost a year now.嘿那里，性工作了将近一年了。 i’ve gained muscle as i was comparing previous photos to the recent one.我已经获得肌肉因为我以前的照片比较，最近的一个。 however, my arms doesnt look defined at all.然而，我的胳膊doesn't期待在所有界定。 especially my delts, it looks as if ive bigger biceps and tricpes compared to my delts.is this due to my eating plan or my workout plan?尤其是我的delts看来，性更大的二头肌和tricpes相比，我国delts.is这个因为我的进食计划或我的锻炼计划？ any advice pls?任何意见最小二乘法？
lance // 枪 / / Feb 1, 2008 at 1:39 pm 2008年2月1号在下午1时39分
whatever moron thinks that the heavier you lift is when you gain more muscle your ignorant of that which you speak… hypertrophy phase which is 8-12 reps is the phase in which you gain the most muscle.任何白痴认为，取消加重你是当您获得更多的肌肉你不知道那你说...肥大阶段是8-12代表的阶段，您获得最肌肉。 4 to 6 is for strength gains… not mass and or muscle gains retard 4日至6日是实力收益...没有质量和收益或延缓肌肉
go ahead google it… youll feel like you should…stupid谷歌继续它... youll觉得你应该...愚蠢
and again ryan put on weight took creatine ate right blah blah blah but as far as toning reducing the carbs, same 1g/pr lb. (protein) and doing reps of 12- 20 which will show definition, taking a low strength fat burner then whenever you plan to show the results take a diaretic everyday for a week because this alters the bodies water concentration in certain areas… again showing even more definition … Ryan took diaretics the whole week of the movie shoot so obviously they work well并再次瑞安体重增加了肌酸吃的权利等等等等等等，但尽可能减少色调碳水化合物，同时1g/pr磅（蛋白质）和做代表12 -2 0将清晰显示，同时强度低脂肪燃烧然后只要您的计划显示的结果采取日常diaretic了一个星期，因为这改变了水的浓度机构在某些地区...再次显示出更加清晰...瑞安diaretics了整个一周的电影拍摄如此明显，他们的工作以及
Frank // 弗兰克 / / Feb 1, 2008 at 2:42 pm 2008年2月1号在下午2时42分
Here you go, particularly pay attention to myth #1.在这里，您去，特别是注意神话＃ 1 。 Don’t know who Chad Waterbury is?不知道是谁乍得沃特伯里是什么？ Didn’t think so… google him.并不这么认为...谷歌他。 Check out his credentials.看看他的证书。 What are yours?是什么吗？
http://www.t-nation.com/readArticle.do?id=459889
And you think 20 reps is what makes definition?和你认为20代表是使高清呢？ Wrong.错误的。 Losing fat… that’s what makes definition.失去脂肪...这使得定义。
Oh, and you might want to refrain from the name calling.哦，您可能要避免的名称电话。 It doesn’t make anyone sound intelligent.这并不使任何人都无害的智能。
DJ // 金大中 / / Feb 2, 2008 at 6:45 am 08年2月2日在上午6时45分
im not taking sides, but frank if you look at the reference from the page you list youll see that its from 1993…and if you know anything about the gym and health you would know it the information on it is always changing即时消息并不是偏袒，而是坦诚如果你看看参考的网页中，您名单youll看到其从1993年...如果你知道什么健身房和健康你会知道它的资料它总是不断变化的
so im going to agree with lance paul and kw所以免疫要同意应聘保罗和万千瓦
Frank // 弗兰克 / / Feb 2, 2008 at 11:38 am 08年2月2日在上午11时38分
The reference you’re looking at was for myth #3.参考你看是神话＃ 3 。 The article was posted on 10/10/02.这篇文章被张贴在10/10/02 。 See看见 http://www.t-nation.com/newchives.jsp?y=2002 . 。 And the myths are still valid today.和神话今天仍然是有效的。
Ever seen the guys on “World’s Strongest Man”?见过的家伙“世界最强大的人” ？ They’re HUGE.他们是巨大的。 We’re talking 300+ pounds on some of them.我们正在讨论300 +磅其中的一些。 Have a look at them:看看他们： http://images.google.com/images?hl=en&q=world%27s+strongest+man&btnG=Search+Images&gbv=2 http://images.google.com/images?hl=en&q=world ％ -27 + +最强的男子＆ btnG =搜索+图片及肝炎病毒= 2 . 。 Obviously, they lift for strength.显然，解除他们的实力。 According to the people here, they shouldn’t be that muscular, just strong.据这里的人们，他们不应该是肌肉，公正强劲。
DJ // 金大中 / / Feb 3, 2008 at 10:40 am 08年2月3日在上午10点40
well honestly at this point im looking to get more strength out of my muscles and less mass because frankly im 15 and since iv started working out my arms have gotten huge but i cant really bench as much as you think i would be able to以及诚实在这一点上免疫希望获得更多的实力不在我的肌肉，减少群众因为坦诚免疫15和四自开始工作了我的怀里得到巨大的，但我不能真正板凳多达你想我能
aw // 胡 / / Feb 3, 2008 at 5:40 pm 08年2月3日在下午5时40
I don’t know about any references.我不知道任何参考资料。 I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size.我用做12-15代表，它让我强，但我的肌肉没有增加的大小。 I moved to 8 reps and I got bigger.我动议至8代表和我更大。 That’s from personal experience.这是从个人的经验。
I’m going to believe the first person that posts a photo of his body (with or without face).我要相信第一人，职位的照片，他的身体（有或没有脸） 。 Armchair commenting is no use..单人沙发评论是没有用的..
Jacky // 杰基 / / Feb 13, 2008 at 7:34 am 2008年二月13日在上午07时34分
Hey guys…this is really urgent.嘿家伙...这确实是当务之急。 im in need of a good delts workout.免疫需要一个良好的delts锻炼。 i still do not see splits on my arms or in other words great definition with size..我还没有看到我的分裂武器或换言之，伟大的定义，大小.. any workout comments?任何锻炼评论？ do help me out..帮我做了.. thanks peeps !!感谢露出！
Zack // 扎克 / / Feb 14, 2008 at 5:25 am 08年二月14日在上午05时25分
What about cardio?什么心？ If I follow this workout and diet plan should I do a lot of cardio now or should I wait until the trim down stage?如果我遵循这一锻炼和饮食计划，我应该做了很多的心现在还是我应该等到削减阶段？
DJ // 金大中 / / Feb 19, 2008 at 5:23 am 08年2月19日在上午05时23分
I think cardio is good for being over all healthy and fit, but its really no way to loose weight我认为，心是好的因为所有的健康和生长，但它真的没有办法松散的重量
If you want to loose weight then you have to do it in a way that you burn more calories than you intake and you have to find a way to speed up your metabolism.如果你想松散的重量，你就应该做到这一点的方式，你消耗掉更多的热量比你摄入量，你必须找到一种方法，加快你的新陈代谢。 you can do this buy weight training.你可以做到这一点购买重量训练。 when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours.当你的工作最初您不烧很多热量，但它有一个后影响燃烧卡路里持续了几个小时。 not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day.不仅在于它创造更多的肌肉和每一斤肌肉您获得您的身体烧伤额外的50卡路里一天。
i learned all this from reading a book called the abs diet我知道这一切从读一本书叫做吸收饮食
this book really shouldn’t be called a diet book because it tells you how your body works and how/why things are bad for you and tells you how to loose weight and get healthier.这本书真的不应该被称为饮食书籍，因为它告诉您如何你的身体工程，以及如何/为什么是不好的事情你和告诉您如何将松散的体重和获得健康。 and yes i know i sound like im endorsing the book but it really is a good piece of literature to read none the less.是的我知道，我听起来像免疫赞同这本书，但它确实是一个很好的文学作品阅读还是更少。
some guy // 有些家伙 / / Feb 29, 2008 at 9:22 pm 08年2月29日在下午9时22分
Hi Frank, KW & others您好弗兰克，九龙及其他
I just stumbled over this blog and couldn’t help but comment.我只是偶然在这个博客，不能不评论。
You all have good arguments (and very entertaining).你们都具有良好的论点（非常有趣） 。 So I thought i’d include mine.所以我想包括地雷。 MUSCLES CANNOT COUNT!肌肉不能指望！ so (depending what you want to achieve) the heavier you lift the less reps you will be able to complete, therefore the muscles will grow acordingly, ie heavier weights= less reps and your muscles will grow to acomidate to the amount of weight being lifted.所以（取决于你想达到的目标）重你解除少代表，你将能够完成，因此，肌肉将随之扩大，即重的重量=少代表和你的肌肉将增长到acomidate的数额重量被取消。 this works both ways, lighter weights= more reps and smaller muscle growth.这两种方式的作品，更轻的重量=更多的代表和小肌肉的生长。 As for definition this is entirely up to the amount of body fat you have on your body.至于定义，这是完全应该的数额体脂你对你的身体。 Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it’s time to increase the weight.就个人而言，我宁愿取消重物代表8日至10日，当我达到10代表我知道它的时间以增加体重。 You could use the 5 rep max, but don’t you think if you were lifting the same weight and doing 8-10 reps you would be much stronger?您可以使用5代表最高，但你不觉得如果你是相同的起重重量和做8-10代表你会更强大？ It may take a little longer to get there but the results I think would be much better.这可能需要一些更长的时间才能到达那里，但我想结果会更好。 Let me know your thoughts.让我知道您的想法。
Happy lifting!快乐解除！
aw // 胡 / / Mar 1, 2008 at 4:00 pm 2008年三月一日下午四时
Hey some guy,嘿一些人，
Thanks for your 2 cents.感谢您2美分。 But Frank and KW seems as adamant of their answers as you are.但是，弗兰克和九龙似乎坚信他们的答案你。 There surely has to be a difference between heavy weights/low reps and lights weights/high reps.还有一定要区别重物/低灯代表和重量/高代表。 But of course some exercise is better than no exercise.当然，有些工作总比没有工作。 The original question is, which is the best method for getting stronger and which is better for growing mass.原来的问题是，这是最好的方法日益强大，这是更好地为不断发展的质量。
In any case, like I said..在任何情况下，正如我所说的.. all these armchair postulations have no more credibility than 2 ah peks talking in a kopitiam, unless anyone has followed one method and can post their photo to prove it!所有这些扶手椅postulations没有更多的可信度超过2啊peks谈论在kopitiam ，除非任何人都遵循一个方法，可以张贴他们的照片可以证明这一点！ :D ：搭扣
Syke // Syke / / Mar 7, 2008 at 3:53 am 08年3月7日在上午03时53分
wait..i dont get his breakfast thing.等待..我不得到他的早餐的事情。 do we mix all that or what?我们混合所有，或者什么？
aw // 胡 / / Mar 7, 2008 at 3:55 pm 08年3月7日在下午3时55分
Syke: You can, but don’t have to. Syke ：可以，但不要有。 Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate.可以轻易的鸡蛋煮在一个泛，然后有杏仁奶油及燕麦片分开。 Or can mix the egg into oatmeal also.或可以组合成鸡蛋燕麦粥也。 Both ways are pretty bland though.这两种方法都相当乏味的。 Usually I add a teaspoon of sugar, or some banana on top.通常我加入一茶匙糖，或一些香蕉的顶端。
garyinloes // garyinloes / / Mar 13, 2008 at 1:09 am 2008年3月十三日在上午01时09
Did he do abs every single day before every workout?他这样做绝对每一天都在锻炼？ That’s what I got from it anyways.这就是我从它反正。 Anyone know?任何人都知道吗？
sam // 金泳三 / / Mar 15, 2008 at 6:38 pm 2008年3月十五号在下午6点38分
hey can any 1 suggest me how 2 increase height?嘿可以提出任何一日我如何增加身高2 ？
my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old..我妈妈是五英尺6英寸的父亲是五英尺9英寸免疫jut五英尺8英寸ñ免疫19岁老..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts….最小二乘法建议我一些有效的措施2增加我国height.suggest我的饮食以及锻炼...索姆。
Dere // 河 / / Mar 19, 2008 at 10:29 am 二零零八年3月19号在上午10点29分
Ok i just did a home body fat % test and it said i have 7% body fat, now i have about an inch or 2 of fat on my stomach and a lil layer of fat on my pecks, i weight 182, have a weist size of 33 inches and hip size or 34 inches, fore arm of 12 inches and a wrist of 7 inches.好吧我只是做了家庭体脂％测试，以及它说我有7 ％的身体脂肪，现在我有大约1英寸或2脂肪对我的胃和一个小小的脂肪层在我的pecks ，我体重182 ，有一个weist大小为33英寸，臀围尺寸或34英寸，前手臂的12英寸和手腕的7英寸。 is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible这是准确的，因为我想了6包和胸部界定尽快
Please, and suggestions?请，并建议吗？
aw // 胡 / / Mar 19, 2008 at 5:27 pm 二零零八年3月19号在下午5时27分
Mun seems to be missing..屯门似乎是失踪.. or ignoring the comments aahahahaha或无视的评论aahahahaha
Dere: 7%??河： 7 ％ ？ ？ That’s very low.这是非常低的。 You have almost the same fat percentage as Michael Jordan.您有几乎相同脂肪百分比作为迈克尔乔丹。 You should not have a layer of fat on your chest if that’s accurate.你不应该有一层脂肪对你的胸部，如果这是准确的。 Normal males have maybe 10-15% fat.正常男性有可能10-15 ％的脂肪。 Females have 15-20% fat.女性有15-20 ％脂肪。 Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :(现在，根据我的基本规模，我有20 ％的脂肪： （所以我1-2 “的脂肪在我的腰： （
I’m guessing your fat percentage is around 15-20%.我猜测你的脂肪比例约为15-20 ％ 。
The only accurate way to measure is in a lab where they immerse you in a tank of water.只有准确的方式来衡量是在实验室，他们沉浸在你的油箱的水。 All other methods is only an approximation.所有其他的方法只是一个近似值。 How did you measure yours?你怎么衡量你的？
In any case, you don’t have to worry about the fat percentage..在任何情况下，您不必担心脂肪百分比.. If like me you don’t have a six-pack yet..如果像我这样你没有六包尚未.. you’re not there!你不有！ :D Up your gym time, watch your diet. ：搭扣您的健身时间，看你的饮食。 And if you get there before I do, lemme know how :D如果你那里之前，我这样做， lemme知道如何：搭扣
Jubby // Jubby / / Mar 27, 2008 at 3:44 pm 2008年三月27日在下午3时44分
hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ??嘿家伙，这是否意味着我们shud绝对做日常（关于解决天的课程） ？ ？ and also bout the intake of carbs.比赛还摄入碳水化合物。 if im looking to build muscle mass and have a lean body, carb intake shud be alot or less?如果免疫寻求建立肌肉质量，并精简机构，碳水化合物摄取shud有很多或更少？ i mean im eating like 120g of protein a day which i think is sufficient.我的意思是像免疫吃120克蛋白质一天我想这是不够的。 do gimme some comment here please.做给我一些意见，请在这里。 thanks much.感谢很多。
Howard Chang 霍华德常 // / / Mar 31, 2008 at 6:52 am 2008年3月31号在上午6时52分
Mun,屯门，
Just thought you should know, I’ve linked this entry on my blog.刚才还以为你应该知道，我已经联系这个项目上我的博客。 Thought it was very interesting and I’ve made it an official goal of mine to try and accomplish something similar.认为这是非常有趣，我已经使其成为一个正式的目标地雷，试图完成类似。
_HC
Willcomtrary // Willcomtrary / / Apr 4, 2008 at 10:17 pm 2008年4月四日在下午10时17分
I’m lacking that kind of discipline right now.我缺乏那种纪律了。 I’ve really hit a rut in my workout.我真的很触及我的车辙锻炼。 I need to find a workout partner and get serious about improving my physique.我需要找到一个锻炼的伙伴和认真对待我的体质改善。 I’ll start tomorrow, maybe.我会在明天，也许。 Just kidding.只是在开玩笑。 Great post.伟大的职位。
Marc // 马克 / / Apr 8, 2008 at 7:28 pm 08年4月8日在下午7点28分
I just want to say i think FRANK is right when it comes to building mass with high weight low reps.我只想说我认为，弗兰克是正确的时候大规模建设高重量低代表。 it just makes sense.它只是是很有意义的。 plus everything ive read about it says FRANK is right so its just not my opinion.加上一切性阅读有关它说弗兰克是正确的，以便它不是我个人的看法。 That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight!这一条是坦率了一个完美的例子，香港专业教育学院听到无数次的奥运健儿做高代表低体重！ so they dont gain any size, so they can stay in there weight division.所以他们不要任何规模的增益，使他们能够留在那里重部门。 Dont let those guys bother you man they are just ignorant.不要让那些家伙打扰你的人，他们只是无知。 They want to look like they are the body builder experts when in fact they dont know anything and are probably 5′ 5″ 130 lbs <-exageration他们想看起来是身体建设者的专家，而事实上，他们不知道什么和可能是5 ' 5 “ 130磅” ， exageration
Jay // 杰 / / Apr 15, 2008 at 1:33 am 08年4月15号在上午01时33分
Okay, this is getting out of hand and putting the wrong ideas into people’s heads.好吧，这是失控，并把错误的思想统一到人民的头上。 First of all, Frank is only half right… as well as everyone else being half right.首先，弗兰克只有一半是正确的...以及其他人的一半权利。 Everyone’s body is different and will respond to different things, including different reps.每个人的身体情况不同，应对不同的东西，包括不同的代表。 If you were to work out heavy to where you are only able to muster out 5 reps every single week… your body would quickly adjust to this and you would hit a plateau where you are hitting the same weight, thinking you are getting stronger.如果你工作了沉重的地方你只能鼓起了第5代表每一个星期...你的身体会很快适应这个，你将触及高原你在哪里达到同样的重量，你思想变得更加强壮。 The fact is… you need to change it up.事实是...你需要改变了。 Your body is smart, a lot smarter than many think.你的身体很聪明，聪明比许多人认为。
Many use the 8-12 rule because its a lot simpler and can get more out of somebody.许多使用8-12规则，因为它的许多简单，可以享受更加完美的人。 This is a rule used for novices because I use it when Im training somebody who has barely started out.这是一个法治用于新手，因为我使用它时，任谁培训有人刚刚开始。 If you tell yourself you are only going to hit 5 reps of a certain number, thats what you are going to hit (when you are newer).如果你告诉自己你是只会触及5代表若干，多数民众赞成什么你要触及（当您更新） 。 So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily.因此，它可能是一个重量，你将在某种程度上斗争，但可以淘汰第5相当容易。 You move that number up to the eight… you might only be able to do 5 of them, but those last three that you actually get help on are ju