View Full Version : I wana be beefy.....
lalaland
06-Apr-06, 03:52pm
well since they have taken our originally thread way...i thought id make this thread so all the buff...and wana be beefy boys and girls can post on how their going with their progress, or if they have any questions directly related to getting big!
as far as im concerned......my training is up to shit.well m training good but very rarely due to no gym membership atm.ive also lost some weight due to trashy weeknds catching up with mates....by the end of the year i want to be hitting 87kg...heaviest ive been in years....
Good thread :thumb:
My training has been a lot better, feeling apathetic towards it at the moment ... will cruise for a few months diet/training wise then hopefully come winter I snap out of it, knuckle down and get big and fat XD
What sorta weight u aiming for Marzy? What you weigh in at now?
You were ~96 last I remember weren't u?
lalaland
06-Apr-06, 04:53pm
what are your goals now mike? more bulk?
I wrote it in the "new you" thread. Basically maintain, work on symmetry.
I dont wanna BULK up again, fat gains shit me, I'd rather do it slowly.
lalaland
06-Apr-06, 05:20pm
yeh same.i wana work on my quads more....and upper chest
Same! omg we have so much in common :blush:
But in all seriousness, what is the BEST leg workout you could think of?
At the moment mine consists of squats, horizontal leg press, stiff-legged deads, curls and calf raises (standing and seated)
Not doing any advanced techniques....should I? Like supersetting presses and hack squats or some shit?
Not doing any advanced techniques....should I? Like supersetting presses and hack squats or some shit?
Hack squats are supposed to be hella mass builders.
Fuggen FF North Sydney doesnt have a hack squat...
fenisha
06-Apr-06, 05:52pm
I want to get to 82 kg. i am currently at 77 but pretty lean. slow and steady is the way. :thumb:
I got up to 92kg over summer, with a bench press pb of 130kg, but have trimmed down to about 86kg lately. I want to stay around that level and stay injury free for this year.
Hack squats are supposed to be hella mass builders.
Fuggen FF North Sydney doesnt have a hack squat...
ShyBoy, not sure which gym u train at but the Walker St one has a hack squat machine. Most people dont like the Walker st one, i dont mind it personally. You could maybe go to it just for leg day??
Currently around 73 at 5'7, want to hit 80 by the end of the year and be pretty lean. No point in not aiming high, have upped the training with a vengence this last 3 weeks and am eating everything i can see. Back on teh creatine too which is helping with energy and have been putting up some PB's recently too. Love it.
Do most of you do full on Bulk and Cutting cycles or just aim to lean gain year round?
Redl1ne
06-Apr-06, 08:37pm
man fkn genes!
i take in about 4000 calories a day in a protein heavy but otherwise healthy balanced diet and im weiging in at 71kg after hitting the gym 4 times a week for 2 and a half years now
I just burn it off, dont gain any fat and while im definitely lifting heaver, its not a massive change even though I push myself pretty hard.
The upside to my genes though is I get cut with minimal cardio which makes me look a lot bigger/heavier than i actually am, though only when im dressed to show it.
You win some you lose some I guess. I wanna try hit 75kg by the end of the year but now I'm cycling to work everyday, i don't see that happening
^^^^^^^ dont forget about carbs. they are the absolute most important thing, especially if you are an ectomorph.
i never count calories
i used to, was eating a 4500cal diet, with incorrect p/f/c ratios
then i changed to like 3700cals, and put on the beef
i say up your carbs, and get back to us in a month
lalaland
06-Apr-06, 09:16pm
Same! omg we have so much in common :blush:
But in all seriousness, what is the BEST leg workout you could think of?
At the moment mine consists of squats, horizontal leg press, stiff-legged deads, curls and calf raises (standing and seated)
Not doing any advanced techniques....should I? Like supersetting presses and hack squats or some shit?
have you been doing that routine for long..if so id change.if you havnt alredy done so do 20 rep sets for squats.awesome for growth.or you could pre exhaust your quads by doing leg ex b4.
as far as hack squat ive neva done them.they dnt feel good on my knees at all.apparently good for lower quads.
riichiee
06-Apr-06, 09:32pm
I've got the opposite problem as some as you guys..
I've been doing a bulk for the past month at roughly 3000 - 3200k per day..
Weighed 75kg at the start of March and am now roughly about 78.5.
I've put on too much fat! Damnit! Have decided to do a cut 2 week cut to get rid of excess belly, and then try again.. maybe a bit cleaner this time though (i was pretty lax with some of the food I ate for dinner)..
Did make a few strength gains though, but the excess fat has overshaded it..
Hack squats are supposed to be hella mass builders.
Fuggen FF North Sydney doesnt have a hack squat...
Hack squat is a knee destroyer.. avoid it of you're knees are not 100%.
Im taking april off the gym after doing fuck all in march. I actually havent done shit since last year... i might joing the gym again in may when im in london.
back into dealifts last night. first time in over a year. got 225 for 8 without too much problems. going to try and hit mid 300's by the end of the year.
chest is getting nice and thick, biceps starting to grow. gotta get my legs back to where they were........might pull out the bmx again for some added grunt.
What sorta weight u aiming for Marzy? What you weigh in at now?
You were ~96 last I remember weren't u? 2 weeks ago I was 100 and bloated like a puffer fish, now im 95 :lol: but shredded like nothing else.
The thing with me is when I go all out on the food and fluids I look massive cause I retain glycogen and water very well so my muscles swell up, but so does my face ... so its a double-edged sword for me. So really when i look huge it's just an illusion I guess, but i'll take it! Because lets be honest, muscle is comprised of mostly water and carbs anyways.
But yeah gona cruise now cause too much partying is owning my eating and training so its all out of whack ... so will just eat high protein and moderate carbs to maintain my current physique. Then come june/july when it gets cold and everyone wants to hibernate look out XD
Im at a stage now where the slow and steady longer clean bulking doesnt work for me like it used to. I was stuck circa 97-100kg for 6 months regardless of what I ate.
So the best way for me is to do little blitz bulks and cuts: like 8-10 week all out bulk (clean foods but VERY high calories) followed by a 3-4 week cut ... then just keep repeating over and over.
I think that's the best way when u reach a huge plateau cause your body has established a set point and doesn't let you gain anymore weight. Like with training, you have to shock your body with food periodically.
Hack squat is a knee destroyer.. avoid it of you're knees are not 100%.
It is very strenuous on the knees. However if your joints are in good shape then it's a great weapon to develop the tear drop part of your quad.
man fkn genes!
i take in about 4000 calories a day in a protein heavy but otherwise healthy balanced diet and im weiging in at 71kg after hitting the gym 4 times a week for 2 and a half years now
I just burn it off, dont gain any fat and while im definitely lifting heaver, its not a massive change even though I push myself pretty hard.
The upside to my genes though is I get cut with minimal cardio which makes me look a lot bigger/heavier than i actually am, though only when im dressed to show it.
You win some you lose some I guess. I wanna try hit 75kg by the end of the year but now I'm cycling to work everyday, i don't see that happening
Are you sure you're eating 4000 calories? Also do you have to ride to work? If you're trying to bulk cardio isn't really ideal cause it means you have to eat more to compensate burnt calories.
ShyBoy, not sure which gym u train at but the Walker St one has a hack squat machine. Most people dont like the Walker st one, i dont mind it personally. You could maybe go to it just for leg day??
Currently around 73 at 5'7, want to hit 80 by the end of the year and be pretty lean. No point in not aiming high, have upped the training with a vengence this last 3 weeks and am eating everything i can see. Back on teh creatine too which is helping with energy and have been putting up some PB's recently too. Love it.
Do most of you do full on Bulk and Cutting cycles or just aim to lean gain year round?
I've been meaning to check out the Walker Street one.
If I am walking down from Hungry Jacks, I pass Oportos then do I hook a left?
Is it much past the Firehouse Bar?
didjeridude
07-Apr-06, 10:33am
Not doing any advanced techniques....should I? Like supersetting presses and hack squats or some shit?I usually superset abs inbetween everything else. In Jan/Feb though I moved to a short recovery between sets (ie: 40-60s) which didn't leave time to do the abs supersets. So I had to do abs as a separate workout at the end of the session. I realised I basically hate doing abs on their own though. So I'm going back to supersetting again. Supersetting definately makes the workout more aerobic. You really start to feel like you're pushing yourself hard if you basically never rest for longer than what it takes to walk from the bench to the swiss ball or mat or wherever you do your ab work.
Yo percy, nice work on the bench dude. 130kg at 92kg BW is a top effort!!
Chharge
07-Apr-06, 11:30am
I am aiming to slim up a bit over winter (go against the tide abit) and then concentrate on some size at spring.
.Yo percy, nice work on the bench dude. 130kg at 92kg BW is a top effort!! Shit yeah I missed that, very impressive. Great power to weight ratio.
Do you do strength specific training, i.e. low reps, or just naturally strong?
derekbarbados
07-Apr-06, 11:47am
Afternoon, Sifting through the forums here and found this one! Excellent! Clubbers who actually like to gym it up as well, my type of folk. Anyway, I am a qualified exercise physiologist in Brisbane. Got two assignments to finish and am graduated Bachelor of Applied Science (HM).
Very interested to know of anyones problems or workout tips they would like to share.
KingPeZ
07-Apr-06, 12:24pm
So the best way for me is to do little blitz bulks and cuts: like 8-10 week all out bulk (clean foods but VERY high calories) followed by a 3-4 week cut ... then just keep repeating over and over.
can you suggest some foods that are clean but high in calories. im getting a bit tired of my diet. cheers. :thumb:
Oats, bread, pasta, rice, cereal all very high carb ... oats have a nice amount of good fats in there as well.
Fat-free yoghurt and skim milk are also easy calories, both carbs and protein.
Chicken and all lean cuts of meat (<10% fat) are all high in protein.
Tuna you can get just in water so there's no fat, or you can get tuna,salmon in oil/flavours to boost your good fats and omega 3's if needed.
Fats should be kept to a minimum on high carb diets. Even 5-6000kcals I don't go above 75g fats per day (which is only 15% total calories).
I've been meaning to check out the Walker Street one.
If I am walking down from Hungry Jacks, I pass Oportos then do I hook a left?
Is it much past the Firehouse Bar?
Its 2 doors up from Firehouse, its part of the Christie Corporate building, when u cross a drive way for a car park its up to the left above that.
I'll save u the drama of searchin for the weights area. As u go up the stairs to the second level theres a doorway directly across from u which looks like a fire escape. Next level up is weights. Got some weird tropical or some shit paintings on the walls of the stairway.
Heaps of people rag on walker st, cause its gear isnt as new etc but it is alot quieter than the other North sydney FF. Its weights area is actually i would say bigger than the other one in North Sydney. Cardio is average at best though. I only train there 2 maybe 3 days a week anyways so im not fussed.
Its got the essentials (squat rack, benches etc etc, heaps of free weights. Plus a few other things u dont see around much like a proper decline bench with rack.
Its a good option for times when the other FF is crazy busy. Personally i think people get too hung up on how new and shiny the equipment is in a place instead of just getting in there and doing what u came to do. That being said i train at North Ryde and Dee Why on my other days which have Shiny new Hammer strenght gear. soo pretty haha
Its 2 doors up from Firehouse, its part of the Christie Corporate building, when u cross a drive way for a car park its up to the left above that.
I'll save u the drama of searchin for the weights area. As u go up the stairs to the second level theres a doorway directly across from u which looks like a fire escape. Next level up is weights. Got some weird tropical or some shit paintings on the walls of the stairway.
Heaps of people rag on walker st, cause its gear isnt as new etc but it is alot quieter than the other North sydney FF. Its weights area is actually i would say bigger than the other one in North Sydney. Cardio is average at best though. I only train there 2 maybe 3 days a week anyways so im not fussed.
Its got the essentials (squat rack, benches etc etc, heaps of free weights. Plus a few other things u dont see around much like a proper decline bench with rack.
Its a good option for times when the other FF is crazy busy. Personally i think people get too hung up on how new and shiny the equipment is in a place instead of just getting in there and doing what u came to do. That being said i train at North Ryde and Dee Why on my other days which have Shiny new Hammer strenght gear. soo pretty haha
I generally train at 8am so everyone is in the showers getting ready.
I might give it a nudge for a change. I like the fact they have a hack squat and decline bench. I am sick of having to do Macguyver style with a bench resting on top of a stepper.
HAHAHA i know exactly what u mean. wasted myself so many times using ghetto improvised gear
I only train my chest & arm and leg day there normally so suits well. Also with decline is nice to use a Barbell for once instead of dumbbells.
didjeridude
07-Apr-06, 02:30pm
Oats, Marzy I don't know how you eat that crud, its like eating wet cardboard!! For cereal I just go for the standard weetbix which have almost the same protein content as oats, then add my own fruit and yogurt for a little more taste bug satisfaction.
Personally i think people get too hung up on how new and shiny the equipment is in a place instead of just getting in there and doing what u came to do
On the topic of gyms and equipment, I can't f#cking stand commercial gyms. They just are not made for real weight training because they cater to people who don't know how to train properly. I suppose they have to though because its all about attracting business in the end too, and only a small minority really know what they are doing.
I like the old skool gyms or athletic training facilities that have nothing but a bunch of platforms for olympic lifts, free squat racks, benches, heaps of free weights and the space to use them and a few core machines (cables only though, no restricted plane of motion rubbish) such as seated row, lat pulldowns etc.
Marzy I don't know how you eat that crud, its like eating wet cardboard!! For cereal I just go for the standard weetbix which have almost the same protein content as oats, then add my own fruit and yogurt for a little more taste bug satisfaction.
Word.
4x Weetbix
1x Scoop of Vanilla protein powder
The powder gives the sweetness so no need to add sugar/honey...
Marzy I don't know how you eat that crud, its like eating wet cardboard!! For cereal I just go for the standard weetbix which have almost the same protein content as oats, then add my own fruit and yogurt for a little more taste bug satisfaction.
haha I seriously can't get enough of them, plain as well ... no sugar, honey, splenda etc.
A 1kg bag only lasts me 4 servings.
I have it just with water (it doesn't break down properly when you nuke it with milk). The rolled oats as well not the 1 min ones. YUMMMMM!!
Oats have a lower GI than wheetbix ;)
haha I seriously can't get enough of them, plain as well ... no sugar, honey, splenda etc.
A 1kg bag only lasts me 4 servings.
I have it just with water (it doesn't break down properly when you nuke it with milk). The rolled oats as well not the 1 min ones. YUMMMMM!!
Oats have a lower GI than wheetbix ;)
You're a strange bloke Marzy....
Shit yeah I missed that, very impressive. Great power to weight ratio.
Do you do strength specific training, i.e. low reps, or just naturally strong?I spent my summer holidays working at a coal mine where they made all your meals for you and there was bugger all else to do apart from eating heaps and going to the gym. Made bulking heaps easier when there was large amounts of good food made by someone else. Ive just been doing the 5x5 program on big stuff like bench press, and squats, seems to work well for me.
On the topic of gyms and equipment, I can't f#cking stand commercial gyms. They just are not made for real weight training because they cater to people who don't know how to train properly. I suppose they have to though because its all about attracting business in the end too, and only a small minority really know what they are doing.
I like the old skool gyms or athletic training facilities that have nothing but a bunch of platforms for olympic lifts, free squat racks, benches, heaps of free weights and the space to use them and a few core machines (cables only though, no restricted plane of motion rubbish) such as seated row, lat pulldowns etc.Haha you'd love my gym, I'm gonna take some photos of it tonight if i remember, and if its empty.
We have one treadmill and 3 bikes, 2 of which are broken I think (well I know I broke one of them lol). It looks like an iron jungle.
KingPeZ
07-Apr-06, 04:27pm
Word.
4x Weetbix
1x Scoop of Vanilla protein powder
The powder gives the sweetness so no need to add sugar/honey...
is that all you eat for breakie? I demolish 7 on mornings that i train and im half your size.
didjeridude
07-Apr-06, 05:12pm
Oats have a lower GI than wheetbix pffft, who cares about GI when you cycle 20kms to work everyday after breaky ;)
Rhyfelwr
07-Apr-06, 05:25pm
I got one of those total trainer gyms, you know, the ones on the TV.
I wanna get huge, can anyone recommend some exercizes. Because I heard free weights are all a load of shit. Bodyweight/cable exercises is how you get massive.
Because I heard free weights are all a load of shit. Bodyweight/cable exercises is how you get massive.Surely you're trolling for buffed. :lol:
ok well i guess ill be first in new thread to post some progress pics, though ideally i should go back to old thread and lookup my older ones so i got something to compare with. may do this a little later.
basically im still weighing in at 86kg, which is pretty heavy considering im not that tall, but i guess im pretty happy that its remained pretty stabl;e for the last few months where ive definitely put on a bit of muscle mass so im assuming i probably lost some fat.
just a quick question, is it bad to eat a big meal before going to gym and doing mostly weight training. i know youre supposed to eat after a workout, but does it matter if you do it just before instead?
anyway, some pics... i think this is after approx 4/5 onths since gettng back into regular gymming. hoping to probably get more definition in the coming weeks, and lose a bit of the old beer belly, despite the emotional attachment ive grwon to it through the good times we`ve shared.
And marzy isnt muscle 70%water 30% protein not carbs...
white lie
08-Apr-06, 11:08am
You've definately shaped up well lubes! Making great progress! :thumb:
And i'm sure weetbix have shrunken in size since I was a kid. I down 10-12 for breakfast (as I used to as a kid) and i'm still hungry in the morning :(
I generally train at 8am so everyone is in the showers getting ready. You'll practically have the weights room to yourself anytime after 8am, and even beofre then it isn't at all busy- I've been going there for a year and I can count on one hand the times I've had to wait to use something.
I got one of those total trainer gyms, you know, the ones on the TV.
I wanna get huge, can anyone recommend some exercizes. Because I heard free weights are all a load of shit. Bodyweight/cable exercises is how you get massive.
yeah.....5 sets of ironing while watching billy blanks boxercise video's and a protein shake every 2 hours.......you'll be swole in no time
one_tjc
09-Apr-06, 01:52pm
I got one of those total trainer gyms, you know, the ones on the TV.
:lol:
anyhow, progress: i walked into a gym for the first time about 3 months ago, weighing slightly over 68kgs which is way skinny for my 6'2" height.
have been consistently hammering it 4 or 5 times a week since & eating almost double what i used to
now up to 74kg, (aiming for >80kg by the end of the year) haven't noticed any appreciable increase in BF but yet to measure so its pretty subjective
gains are slowly drying up, guess its time for a new program
Redl1ne
09-Apr-06, 05:55pm
Are you sure you're eating 4000 calories? Also do you have to ride to work? If you're trying to bulk cardio isn't really ideal cause it means you have to eat more to compensate burnt calories.
Yeah i was definitely eating 4000 calories, though I'm a bit slack with it to be honest. I could only ever manage it 4 days a week and I'm not to sure what my boss thought of me going to make sandwiches at 4pm everyday
I want to ride to work though, I know its counter productive in terms of size but its so much better than train or bus, I'll just have to eat more heh
Here's a break down of daily intake. I've gone off this diet at the moment but only missing out on the sandwiches which makes up about 600 of the calories, will pick it back up in a few weeks
Protein: 318g
Carbs: 467g
Fat: 95g
Yeah i was definitely eating 4000 calories, though I'm a bit slack with it to be honest. I could only ever manage it 4 days a week and I'm not to sure what my boss thought of me going to make sandwiches at 4pm everyday
I want to ride to work though, I know its counter productive in terms of size but its so much better than train or bus, I'll just have to eat more heh
Here's a break down of daily intake. I've gone off this diet at the moment but only missing out on the sandwiches which makes up about 600 of the calories, will pick it back up in a few weeks
Protein: 318g
Carbs: 467g
Fat: 95g
Solid breakdown of macros there mate :thumb:
But there's your answer. 600 calories per day is 0.5kg of weight gain per week you're missing out on.
Marzy how come you're always obsessed with the weight gain formulas? It's mostly going to be fat anyway isn't it?
Surely there's only so far over maintenance you need to go to build and sustain the extra muscle growth? Or doesn't anyone know what that is?
dumbwhiteguy01
09-Apr-06, 06:56pm
Hack squats are supposed to be hella mass builders.
Fuggen FF North Sydney doesnt have a hack squat...
i've seen some big mothers put like 400lbs on those squat machines... i can only do like 300lbs then my back feels like its gonna buckle... atleast i know i could carry any of you if you ever needed it.. i do lunges and squats...
dumbwhiteguy01
09-Apr-06, 07:05pm
ok well i guess ill be first in new thread to post some progress pics, though ideally i should go back to old thread and lookup my older ones so i got something to compare with. may do this a little later.
basically im still weighing in at 86kg, which is pretty heavy considering im not that tall, but i guess im pretty happy that its remained pretty stabl;e for the last few months where ive definitely put on a bit of muscle mass so im assuming i probably lost some fat.
just a quick question, is it bad to eat a big meal before going to gym and doing mostly weight training. i know youre supposed to eat after a workout, but does it matter if you do it just before instead?
anyway, some pics... i think this is after approx 4/5 onths since gettng back into regular gymming. hoping to probably get more definition in the coming weeks, and lose a bit of the old beer belly, despite the emotional attachment ive grwon to it through the good times we`ve shared.
dude how the hell did you bulk up?
i no someine built like u but when he doesn't workout he gets flabby and shit..
yeh im pretty much the same, i tend to bulk up really quick when im gymming, but if i stop i also tend to lose it heaps quick and get pretty flabby. ive pretty much been doing weights like 3 times a week now for the last like 4 months or so. i think its easier though to put on bulk when your already carrying a bit of extra weight or fat around, as ireckon its easier to change that into muscle as opposed to putting it on from scratch. dunno, maybe its just with me, but for me it definitely seems to work that way.
t a s h
09-Apr-06, 07:58pm
^but
FAT & MUSCLE ARE TWO DIFFERENT TYPES OF CELL/TISSUE!!
(im the same though -find it easier to put on muscle than lose fat)
Lubes - fat does not turn into muscle.
Mike - Because you can't argue with the formula. Weight gain comes back to calories.
Obviously in a calorie surplus you're going to put on fat. How much though depends on the individuals hormones, genetics and of course diet - specifically your macronutrient ratios ... because when it comes to males and gaining muscle we can't use the simple "a calorie is a calorie" / "calories in vs calories out" cliches. They're okay for females looking to lose weight, but not for us.
Which is why I advocate very high protein and as low as possible in fat. Fat gets stored as fat, no two ways about it. Carbs get used for energy, stored as glycogen in muscles, liver and brain and then stored as fat if there's excess (but this takes energy and isn't ideal for the body). So with that in mind, those extra 500-1000 extra calories each day on a bulk should be coming mainly from protein and hopefully with good levels of protein synthesis, nitrogen retention, satellite cell activity etc. will be primarily used to repair and build muscle.
I used to think I didn't gain any better on high protein than I did on 200g protein per day, but boy was I wrong. I make it a rule to not eat LESS than 400g protein per day.
Ah mostly from your protein, cool.
So it's not overkill?
No wai!
Next time you bulk try this diet mike.
700g carbs, 450g protein, 50-60g fat
~5000 calories.
No wai!
Next time you bulk try this diet mike.
700g carbs, 450g protein, 50-60g fat
~5000 calories.Can you post a sample diet of how you would acheive these numbers?
Its not another diet consisting of 17 tuna sandwiches is it?
LuvDatPoontang
10-Apr-06, 10:40am
ok been hittin the gym bout 2/3 times a week for the past couple of months and been showing a bit of progress in terms of muscle building. now what i've neglected the whole time during this is cardio and i have this ugly fat belly, love handle thing goin on... my question is how do i go nuts on the cardio without compromising my muscle building regime. does that even make sense?
ok been hittin the gym bout 2/3 times a week for the past couple of months and been showing a bit of progress in terms of muscle building. now what i've neglected the whole time during this is cardio and i have this ugly fat belly, love handle thing goin on... my question is how do i go nuts on the cardio without compromising my muscle building regime. does that even make sense?
take a look at this recent thread http://www.inthemix.com.au/forum/showthread.php?t=161645 .
the general consensus is that the best way to lose flab without compromising muscle is high intensity interval training (HIIT).
LuvDatPoontang
10-Apr-06, 10:53am
oh shit i been reading every page and now i ask a question that has been answered a million times before... dont mind me as you were...
lalaland
10-Apr-06, 12:32pm
Ah mostly from your protein, cool.
So it's not overkill?
dude i duno how marzy thinks thats not overkill.
excess protein is also turned into fat and sugar and stored.theres no way your body is going to be able to use those stupid amounts of prot and carbs.they are going to get stored and youll get fat.
Can you post a sample diet of how you would acheive these numbers?
Its not another diet consisting of 17 tuna sandwiches is it? :lol: no i think we can get away with just 4-6 sandwhiches in there. From a 425g tin of tuna you'll get about 4 sandwhiches if you cram them full of it.
Meal 1: 200g oatmeal, 750ml skim milk, 1 scoop whey (170g carbs, 75g protein, 15g fat)
Meal 2: 3 tuna and cheese sandwhiches (100g carbs, 80g protein, 15g fat)
Meal 3 (post workout) 100g cereal, 500ml skim, 2 scoops whey with water (120g carbs, 75g protein, 5g fat)
Meal 4: 150g pasta, 750ml skim (150g carbs, 45g protein, 2g fat)
Meal 5: 100g cereal, 500ml skim, 1 tuna and low-fat cheese sandwhich (160g carbs, 60g protein, 10g fat)
Meal 6: 300g lean cut of chicken/steak/pork/ + non-carb veggies ... brocolli, cauli and beans only (60g protein, 0g carbs, 5g fat)
Meal 7: 2 scoops calcium caseinate, 1/2 scoop whey (70g protein, 0g carbs, 3g fat)
That works out at roughly 700g carbs, 460g protein, 50g fat.
Very doable, because I basically do it every day, well atleast when im bulking :D
With the pasta u can buy that leggos sauce, its basically calorie-free ... or u can just eat it plain.
p.s. you're gona need to buy a massive bowl for the cereal/oat servings. Those servings are like 4x the usual sized bowls worth.
Happy bulking :D
How much protein can the body actually use?
dude i duno how marzy thinks thats not overkill.
excess protein is also turned into fat and sugar and stored.theres no way your body is going to be able to use those stupid amounts of prot and carbs.they are going to get stored and youll get fat.
I never said he wouldn't put on fat. I know mike has an active job and he does a lot of weights and other calorie intense activities.
The body will only store protein as fat as a very last resort (and remember this also requires energy hence more calories burned).
So the way I see it, his maintenance is probably 3500-4000kcals.
Thus the 700g carbs (2800kcals) are going to get burnt or stored as glycogen as this is the body's primary source of fuel. As we are keeping fat to 50g, that sort of storage won't bother him, so the excess 500-1000 kcals are coming from protein, some will be stored as fat yes, but if everything else is on song, a lot of that will go towards repairing/building muscle.
Over simplified, but don't knock it till you've tried it. Protein builds muscle.
How much protein can the body actually use? There are no studies which determine this. It depends on the individual. So many variables. They say 0.8-1.2g per lb of bodyweight is all you need. But remember these studies aren't done with the bodybuilder in mind ... needing and growing like a beast are two different things.
Imo, as much as you can throw at it.
Besides, you need those kind of calories to grow, so the excess may as well come from protein.
Happy bulking :D
Damn...
2 litres of skim milk a day.
I think I am slightly lactose intolerant and my gut is twisting at just the thought.
At the moment I am doing 2 tuna sandwiches a day and I find that hard!
^ soft!! :lol:
Come on man you're bigger than me, you should be able to smash that much food no worries.
Food is the most anabolic substance on this earth. Even Arnold himself said "60% diet, 20% training, 20% gear"
Do I need to post the study again about 500g carbs in one sitting all being stored as glycogen?
Jay Cutler says he does 1500g carbs a day. 6000kcals from carbs alone. Yes he's on gear, yes he's huge. But he's no more than twice the man we are. So if he can do 1500g, we can do 700g.
I just think the people looking to bulk should expand their horizons and think outside the square instead of going back to personal training 101.
There's only so long you can grow by eating slightly over maintenance. Homeostatis takes over and you'll hit a huge plateau. Break it with food.
lalaland
10-Apr-06, 02:49pm
how much pro/carbs/fat are you eating a day now mike?
im sure he'd be certainly eating enough over his maintenance to allow for muscle growth.some ppl in here just need to realise when training natural gains are slow.so yeh you could over do it and eat 5000 cals and get fat..thats great.but its not going to help muscle growth.its going to make you look like shit and bloated.but thats about it.
Redl1ne
10-Apr-06, 02:56pm
do you have to do the diet 7 days a week for it to be effective? say for example I don't do any weights on a Saturday and Sunday and very little exercise in general, should I still be consuming the amount of food I would on days I've been to the gym?
lalaland
10-Apr-06, 03:05pm
if your sitting on your ass all day , no i wouldnt consume as much.depends if your skinny and u just wana put on weight whether it be fat or muscle.if you wana stay lean then dont.
do you have to do the diet 7 days a week for it to be effective? say for example I don't do any weights on a Saturday and Sunday and very little exercise in general, should I still be consuming the amount of food I would on days I've been to the gym?
People who have a glucose/whey shake pwo do this automatically because they don't have that on non-workout days. Thus, ~400kcals less they are consuming, but also ~400kcals less they are burning by not doing weights ... so it works out nicely.
Also, when bulking with lots of carbs it may be wise to cycle them. Something like 4-5 very high days and 2 very low days ... that would help maintain sensitivity to large amounts of food.
Redl1ne
10-Apr-06, 03:36pm
Cheers, was one thing I really wasn't sure about. I'm not into putting on fat at all, would rather be lean and hard and gain slowly than big and a ball of lard to gain quickly
Rob - at the moment probably just below maintenance calories with barely any fat. Going to jack it up soon though and see how I go, as long as I'm strictly eating low GI and minimal fat I should be alright. I'll give it a month or so, if I'm gaining too much fat then I'll just cut back a bit.
I'm not looking to bulk atm, just get some lean gains...not in a hurry really.
What's your diet like rob?
The diet I listed isn't aimed at getting people fat. It's actually aimed at putting on minimal fat and the most muscle possible. Macronutrient ratios are the key here rather than total calories. Percentages work out at 55C/35P/10F
People that get overtly fat on bulks are the people who get their 5000kcals by eating anything and everything in sight and prob end up with a ratio of 45% carbs 45% fat 10% protein.
Theyre still living in the 'all calories are created equal' world.
Cheers Marzy. Will have to pass that info on to someone at training who is having diet torubles.
I'm such a dumbfuck when it comes to diet. And I seem to forget what you say, becasue I'm sure you have posted all this before!
Astrofox
10-Apr-06, 06:47pm
^^lol, same. It all becomes too hard.
well, today i went and trained with all the athletics peoples
this dude, holds the WORLD JUNIOR RECORD for shotput... 16 years of age
squatting 180kg, benching 140kg.
most of the sprinters were doing some massive numbers for squats, which i expected..
heaps of emphasis on their glutes. so i raise the challenge to you mike, i once saw you post something about your ghetto booty in a pair of speedos.
my booty will be more ghetto than your booty come next summer :ahoy:
An arse off it is!
Kinna actually sends me emails titled "Hey big bum" you know what kinda damage that does to ones masculinity? lol
Spuds, do they squat ass to grass? What work do they do for glutes?
Chharge
10-Apr-06, 09:13pm
this dude, holds the WORLD JUNIOR RECORD for shotput... 16 years of age
squatting 180kg, benching 140kg.
So how far can he throw? and whats the weight of the shot put?! :ninja:
lalaland
12-Apr-06, 06:17pm
all i have to say is.....Hammer Strength or STFU
I dont trust those fancy schmancy machines. Give me free weights any day :P
So how far can he throw? and whats the weight of the shot put?! :ninja:
no idea dude, i think like 19m and its 7.5kg?
only a rough idea... i dont know anything about shotput, only he is a unit
An arse off it is!
Kinna actually sends me emails titled "Hey big bum" you know what kinda damage that does to ones masculinity? lol
Spuds, do they squat ass to grass? What work do they do for glutes?
box squats........
um just heaps of lunges, leg raises, one legged squats, core work, hyperextentions trying to use the glutes, heaps of shit ay
lalaland
12-Apr-06, 10:08pm
I dont trust those fancy schmancy machines. Give me free weights any day :P
your just saying that cause your gym doenst even have electricity...let alone fancy machines:P
t a s h
12-Apr-06, 10:47pm
:lol: :lol: HAAHAH
mike = buffed's protege/mini me
:lol: no i think we can get away with just 4-6 sandwhiches in there. From a 425g tin of tuna you'll get about 4 sandwhiches if you cram them full of it.
Meal 1: 200g oatmeal, 750ml skim milk, 1 scoop whey (170g carbs, 75g protein, 15g fat)
Meal 2: 3 tuna and cheese sandwhiches (100g carbs, 80g protein, 15g fat)
Meal 3 (post workout) 100g cereal, 500ml skim, 2 scoops whey with water (120g carbs, 75g protein, 5g fat)
Meal 4: 150g pasta, 750ml skim (150g carbs, 45g protein, 2g fat)
Meal 5: 100g cereal, 500ml skim, 1 tuna and low-fat cheese sandwhich (160g carbs, 60g protein, 10g fat)
Meal 6: 300g lean cut of chicken/steak/pork/ + non-carb veggies ... brocolli, cauli and beans only (60g protein, 0g carbs, 5g fat)
Meal 7: 2 scoops calcium caseinate, 1/2 scoop whey (70g protein, 0g carbs, 3g fat)
That works out at roughly 700g carbs, 460g protein, 50g fat.
Very doable, because I basically do it every day, well atleast when im bulking :D
With the pasta u can buy that leggos sauce, its basically calorie-free ... or u can just eat it plain.
p.s. you're gona need to buy a massive bowl for the cereal/oat servings. Those servings are like 4x the usual sized bowls worth.
Happy bulking :DMan I dont think I could eat half of that in a day! I want to bulk up but I dont have the time to eat and eat and eat like I need to. Im sick of being 70kg and 6ft but im gonna stay like this for a while I think :(
white lie
13-Apr-06, 11:10am
You don't want it bad enough if you're not prepared to eat!
You won't need to eat all of that to bulk up, but eating that amount with those PCF ratio's will get you big in minimal time. As long as you are eating more than your maintenance (whatever your eating now basically) you will grow, it will just be at a slower rate.... All that hard work in the gym will be going to waste
You don't want it bad enough if you're not prepared to eat!
Quoted for truth!
Davoz - You won't need that much if you're only 70kg.
And like I said that sort of diet is only necessary once you get to a certain set-point. If you don't have much muscle mass atm you can get away with a smaller calorie surplus and gain well. But you can only make steady meausureable gains every every month for a certain period of time (~1-2 years from the time u start lifting and eating a proper diet).
After that you re-evaluate your diet and end up with something like above.
deadlifts
Destroyer of lower backs everywhere :P
lalaland
13-Apr-06, 05:49pm
Quoted for truth!
Davoz - You won't need that much if you're only 70kg.
And like I said that sort of diet is only necessary once you get to a certain set-point. If you don't have much muscle mass atm you can get away with a smaller calorie surplus and gain well. But you can only make steady meausureable gains every every month for a certain period of time (~1-2 years from the time u start lifting and eating a proper diet).
After that you re-evaluate your diet and end up with something like above.
or increase your cycles...
or increase your cycles...
In which case u would still need more food to grow.
It all comes back to food. food food food!
lalaland
13-Apr-06, 10:22pm
and more gear...
your just saying that cause your gym doenst even have electricity...let alone fancy machines:P:lol: That cuts deep man. My gym is so povvo!
You can actually smell it from out on the street now, I don't even know what the f-ing smell is!
lalaland
14-Apr-06, 07:08pm
haha what gym is it anyways? i taxed a mates FF membership....LUV IT.luv my hammer strength.
St George Weight Training or something. St George Weight Training and Fitness? I dunno man, the sign is pretty old and faded.
Whats the deal with hammer strength? They are engineered to follow natural movements arent they?
lalaland
14-Apr-06, 08:03pm
yeh they are.uni lateral as well.id say they are like free weights.with the safety of a machine.so even if your training alone you can load the fukers up and not have to worry about dropping a dumbbell on your head.the lines they follow are really good i find.
jakeseven7
14-Apr-06, 11:41pm
[QUOTE=ShyBoy]Damn...
2 litres of skim milk a day.
I think I am slightly lactose intolerant and my gut is twisting at just the thought.
QUOTE]
same here - i switched to so good 100% fat free soy and all the stomach probs disappeared overnight! plus with weetbix i can't even tell its soy milk...
but haven't checked the nutrionals...-> same as skim?? it was just a necissity for me as cow milk doesn't agree with my gut!
I don't think the calcium/protein content is as high. And I don't think soy proteins are complete proteins? Marzy? Bueller?
jakeseven7
15-Apr-06, 05:06pm
I don't think the calcium/protein content is as high. And I don't think soy proteins are complete proteins? Marzy? Bueller?
yea don't know either..
but per 250ml serve: So Good Soy fat free
fat:0
calcium: 300mg (37% RDI)
protein: 8.8g
cow hormones: NIL (heh heh)
after this long weekend i dont wanna b beefy i just wanna b dead
and with my 21st on next sat i think things are going to continue to go down hill :|
I don't think the calcium/protein content is as high. And I don't think soy proteins are complete proteins? Marzy? Bueller?
Soy is actually a complete protein, but a poorer quality protein than that which is found in milk.
But yeh overall protein content not as high. Nothing beats Shape, 12g protein per 250ml :)
Yup, the trashy wknds certainly won't help you beef up
All you beefcakes must have been hitting the munt pretty hard, no posts since mid April!
I’m hoping to join the gym again at some stage in the next 2 weeks, I’d like to put in a solid effort for a few months and maybe gain a couple of kilos.. nothing dramatic really, maybe 5-8 kgs to gain more definition..
I have one question though, how do tattoos respond to muscle gain? I’m thinking of getting some more ink done but don’t want it to look shit if my arms get bigger… is the stretch factor negligible when it comes to tattoos/muscle?
I have one question though, how do tattoos respond to muscle gain? I’m thinking of getting some more ink done but don’t want it to look shit if my arms get bigger… is the stretch factor negligible when it comes to tattoos/muscle?
I have 3 tatt's (1 arm, 1 back, 1 chest).
Unless you are making ridiculous gains (ie. hardcore juice) there shouldnt be an issue.
I suffer from stretch marks on my chest and just near my arm pits, so I must have made some half decent growth. In saying this, non have affected my tatt's...
thinking of doing a serious 6 month bulking challenge when i go away on my little hiatus down the coast for the winter.. june 'til december.. i won't be doing my (heavily cardio-focussed) muay-thai training so it will be a good opportunity to slap on weight.. anyone else doing the bulk over winter?
I have 3 tatt's (1 arm, 1 back, 1 chest).
Unless you are making ridiculous gains (ie. hardcore juice) there shouldnt be an issue.
I suffer from stretch marks on my chest and just near my arm pits, so I must have made some half decent growth. In saying this, non have affected my tatt's...
hmm i've been toying with the idea of a full sleve.. i dont know, unsure atm, but dont wanna get it done if its going to get all stretched and rank if i put on weight.
squirty_flaps
03-May-06, 01:41pm
your not supposed to train for a while if u get a full sleeve.my mate couldnttrain for like a month after his tat.ive got a small one on my chest which i got when i was 18.since then i put on 20kg and it still looks fine
hmm, might put n 6th months in the gym first and reconsider then. Thanks girls.
All you beefcakes must have been hitting the munt pretty hard, no posts since mid April! QFT :lol:
p.s. my bro has a big ass tattoo on this back and weight gain/loss didn't effect it.
anyone else doing the bulk over winter? Hell yes XD
Have been so lax lately; still eating clean but not enough and too irregularly, only going gym 1-2 times per week and missing nights of sleep due to being in clubs till 6am fri/sat/sun ... I guess thats wat happens after ure so strict with everything for 2 years.
But it worked out good cause come winter when everyone hibernates i'll crank it up again and it will feel like im starting all over with renewed motivation.
I think that's the way to do it, 1/3/6/wateva months of focused training/diet followed by the same amount of months of meh training/diet. It's a good method of realising new growth by breaking plateaux and upsetting homeostatis and the body's adaptive processes. Burst growth ftw.
How often do u see it with sports players who distance themselves from their chosen sport for a period of time then come back and smash it. Think the same thing can be applied to bodybuilding ... and not just the physical aspect ... the mental/motivational part (as focus/intensity has the ability to impact gains)
Juggalo Muli
03-May-06, 03:17pm
I'm skinny as a lot of you would know...
anyway, i've been like this for ages, doesn't really bother me that much, but i wouldn't mind a bit of extra poundage, not too much, but a bit bigger.
I can eat everything, and i NEVER change weight.
People keep saying that i need to eat more, but i can't physicaly eat more, i eat a fair bit as it is, but i'm not going to eat to the point where i feel sick :meh:
are there are any other ways?
P.S. I'm lazy when it comes to fitness ;D
if it's a big effort, i cbf, i'll just remain skinny :P
Hell yes XD
...But it worked out good cause come winter when everyone hibernates i'll crank it up again and it will feel like im starting all over with renewed motivation...
...Burst growth ftw...
...How often do u see it with sports players who distance themselves from their chosen sport for a period of time then come back and smash it...
winter training FTW.. i'm looking forward to killing it when i'm outa melbs for a bit.. then i'll have a triumphant home-coming..
i plan on making a come back to the muay-thai with renewed enthusiasm when i return to the big city - with extra weight and power XD ..
what kind of goals (weight gain/muscle growth) are realistic over a 6 month period?? (bearing in mind i've got plenty of 'room to move' so to speak because i've done a lot of cardio over the last 12months with only 1-2 serious weight sessions per week..) currently at a lean ~68kg
I'm skinny as a lot of you would know...
anyway, i've been like this for ages, doesn't really bother me that much, but i wouldn't mind a bit of extra poundage, not too much, but a bit bigger.
I can eat everything, and i NEVER change weight.
People keep saying that i need to eat more, but i can't physicaly eat more, i eat a fair bit as it is, but i'm not going to eat to the point where i feel sick :meh:
are there are any other ways?
P.S. I'm lazy when it comes to fitness ;D
if it's a big effort, i cbf, i'll just remain skinny :P
Can you give us a rough idea of what you usually eat?
I don't see why you wouldn't be able to put on a bit of size with some weights. You're never too skinny mate.
Every weed I know (me included) has whacked on atleast 10kg in their first 12 months of lifting weights and eating properly.
Mon,wed,fri would be plenty. Would also have the added benefit of increasing your appetite, so you'd be able to eat more.
.....do you go raving? :lol:
winter training FTW.. i'm looking forward to killing it when i'm outa melbs for a bit.. then i'll have a triumphant home-coming..
i plan on making a come back to the muay-thai with renewed enthusiasm when i return to the big city - with extra weight and power XD ..
what kind of goals (weight gain/muscle growth) are realistic over a 6 month period?? (bearing in mind i've got plenty of 'room to move' so to speak because i've done a lot of cardio over the last 12months with only 1-2 serious weight sessions per week..) currently at a lean ~68kg Well it sounds like you've got 6 months where you can pretty much concentrate on nothing but lifting. And if that's the case I think 75kg is achieveable with the right diet. At your weight a kilo a month is certainly doable.
It's always best to be lean to start with. You will put on less fat that way and even when u do put on some it won't particularly be that noticeable because your overall bodyweight will have increased as well.
High carb, high protein and low fat :thumb: go hard mate.
Juggalo Muli
03-May-06, 04:44pm
Can you give us a rough idea of what you usually eat?
I don't see why you wouldn't be able to put on a bit of size with some weights. You're never too skinny mate.
Every weed I know (me included) has whacked on atleast 10kg in their first 12 months of lifting weights and eating properly.
Mon,wed,fri would be plenty. Would also have the added benefit of increasing your appetite, so you'd be able to eat more.Pastas
Chicken & Rice dinners
BBQs
Steaks
Chicken
meat pies n chips on lazy nights :lol:
stir frys
shepards pie
that's what i eat for dinner
lunch is usually left overs or sandwhiches, and a pub lunch somewhere in there :P
Breakfast is usually at work and is fruit etc... I'm not a big breakfast eater, too lazy :meh:
and then about 15 pingers on da weekend when I'm RaViN!! :offchops:
:lol: okay there's your answer
You should probably just be thankful that you still have the metabolism of a 20 year old ;) Doesn't sound like you and weight training would work lol.
Juggalo Muli
03-May-06, 05:35pm
so the problem is the 15 pingers? hmmm :P
lol
um, so what your saying, is if i was "normal" all those carbs would make me a huge cunt? :-D
so the problem is the 15 pingers? hmmm :P
lol
um, so what your saying, is if i was "normal" all those carbs would make me a huge lubbly jubbly? :-D
pretty much yes :lol:
U wana start taking your shirt off at gigs ey :P
Having known muli for a good 5 or so years, all i can say is; he looks like skeletor and as for him improving.. you can't polish a turd :P
I hear what you boys say re training in winter.. i love it, shame im flying out to london on saturday for summer #2 :haha: and with 2 squid pingers i call muli's 15 pinger bluff and raise it to 25.
I still wanna put a solid effort though, i dont have a super fast metabolism so hope to gain a bit of size in between parties :P
if i dont speak to u before have a good trip cock nocker :)
lalaland
03-May-06, 08:40pm
yeh they are cheap rod.but u have to eat about 30 to get fuked up:P
have fun bytchflaps.see u later on in the year
Juggalo Muli
03-May-06, 09:46pm
you're a fat c__nt rod
jealous
freeware
03-May-06, 09:59pm
^^ hey juggas, I know that girl you have as your avatar!
Juggalo Muli
04-May-06, 11:57am
:lol: the LUNCH chicK!
sorry i just changed it
do u know this girl in my av? :P
misspiggy
04-May-06, 12:11pm
ok well i guess ill be first in new thread to post some progress pics, though ideally i should go back to old thread and lookup my older ones so i got something to compare with. may do this a little later.
basically im still weighing in at 86kg, which is pretty heavy considering im not that tall, but i guess im pretty happy that its remained pretty stabl;e for the last few months where ive definitely put on a bit of muscle mass so im assuming i probably lost some fat.
just a quick question, is it bad to eat a big meal before going to gym and doing mostly weight training. i know youre supposed to eat after a workout, but does it matter if you do it just before instead?
anyway, some pics... i think this is after approx 4/5 onths since gettng back into regular gymming. hoping to probably get more definition in the coming weeks, and lose a bit of the old beer belly, despite the emotional attachment ive grwon to it through the good times we`ve shared.
ooh you're pretty :-O
white lie
04-May-06, 02:37pm
Is it worth completely stopping cardio over the winter for a bulk?
At the moment, i'm doing cardio 2-3 days a week but want to gain some serious mass over winter. With my high metabolism will I see better gains if I stop the cardio and resume it in 4-5 months time to lean up again for summer?
Is it worth completely stopping cardio over the winter for a bulk?
At the moment, i'm doing cardio 2-3 days a week but want to gain some serious mass over winter. With my high metabolism will I see better gains if I stop the cardio and resume it in 4-5 months time to lean up again for summer?
Definitely. You're already going to need to eat copious amounts of food to gain properly. Doing cardio means you just have to eat more.
Same! omg we have so much in common :blush:
But in all seriousness, what is the BEST leg workout you could think of?
At the moment mine consists of squats, horizontal leg press, stiff-legged deads, curls and calf raises (standing and seated)
Not doing any advanced techniques....should I? Like supersetting presses and hack squats or some shit?:lol::lol:
Definitely. You're already going to need to eat copious amounts of food to gain properly. Doing cardio means you just have to eat more.
so to bulk i have to stop cardio all together!? {:-(
i was planning on a three day split, a cardio day and maybe some swimming and a boxing sesh on the weekends.. better to drop the cardio work? the theory was that the extra work on top of the weights split would keep my bf down and make sure i still keep relitively cut.. can't i have my cake and eat it too? :?
wtf you laughing at nicko?
wtf you laughing at nicko?
I would like to know also...
Juggalo Muli
05-May-06, 02:01pm
:lol::lol::lol:
so to bulk i have to stop cardio all together!? {:-(
i was planning on a three day split, a cardio day and maybe some swimming and a boxing sesh on the weekends.. better to drop the cardio work? the theory was that the extra work on top of the weights split would keep my bf down and make sure i still keep relitively cut.. can't i have my cake and eat it too? :?
Control your body fat by eating clean calories.
Also weights will help keep your metabolism up given that its high intensity.
if it's a big effort, i cbf, i'll just remain skinny :P
After seeing the smashed crab that was u last night, this is a good idea :lol: :P
Astrofox
07-May-06, 07:48pm
I have tried NUMEROUS times to get Muli to join a gym and hit the protein but he wont be in it. He is just lucky I dont live near him anymore.
wtf you laughing at nicko?The massively excited "OMG we have so much in common". Contrasted cleverly with the macho subject matter (I assume it was meant tongue in cheek?)
albino_labia
07-May-06, 10:55pm
der dum der dum der dum der dum
LowJohnny
08-May-06, 01:52am
Yup, the trashy wknds certainly won't help you beef up
You can still make gains while pumping Benny Hills like a madman, as long as you eat properly, get enough sleep, and keep working out during the week. :ahoy:
The massively excited "OMG we have so much in common". Contrasted cleverly with the macho subject matter (I assume it was meant tongue in cheek?):lol: yes it was, girlfriend *uhuh*
Juggalo Muli
08-May-06, 12:13pm
After seeing the smashed crab that was u last night, this is a good idea :lol: :Psays you ya ugly cnt :P
Hemerage
09-May-06, 10:30pm
Since moving to this new forum the gym threads just arent the same :(
Ill post a pic to brighten things up if someone wants to host/post it...
(hemerages brother)
lalaland
26-Jun-06, 11:09am
so hows everyones training going? are we all bulking for winter? or still hitiing the pingers every week like marzy?;)
my training is going fairly well.back up to about 86kg...fairly lean still and will probly just sit around this weight and try and add some more muscle.
I haven't been lifiting as heavy because of sore elbows mainly so im just taking it easy and doing lighter weights but alot more drop sets and partials to make up for it.
mendoza
26-Jun-06, 05:14pm
Still bulking up, still eating heaps and lifting heaps. Im actually supprised at my level os consistancy and deciplen regarding training and diet as usually im quite lazy.
No issues with my body so its full steam ahead, I should be in first class in no time.
The creatine has kicked in too.
stopped bulkin. cuttin now. i wana b skiny
havent been in a week abnd a hlaf...been slacking off. gonna have to have a monster session tomorrow and for the rest of the week to make up for it.
day2: was a good day yesterday. but today I watched the world cup and drank lots of beer :p
Morphee
06-Jul-06, 03:34am
BEEFY BEEFY!!! (http://youtube.com/watch?v=aBQ79FrHxmA)
so hows everyones training going? are we all bulking for winter? or still hitiing the pingers every week like marzy?;)
Still pingers and going to europe next week for 6 weeks, will come back looking like Steve Urkel :blush: Am already half way there ... although I saw kingpez the other week and he said he thought i was on gear :lol:
Ah, good ol marzy, still in denial i see :haha:
Sif take pingers when in Europe.. coke all the way :P
I've made no progress at all, in fact i may have gone backwards.
handmade
10-Jul-06, 10:05am
^^try the thorpedo tuna steaks, theyre a bit more expensive than canned tuna but taste pretty good
lalaland
10-Jul-06, 02:25pm
I went down from 70kg to 64kg after destroying my nose at the start of winter.. I'm back at 67kg, and it's hard :(
It's 1:11AM and I'm eating tuna cause i'm hungry and i wanna eat food with protein...
Fucking tuna, how much I loathe you, you dirty fish, you taste like dirty african twat..
Sorry..
:(
Besides that, I'm pretty cut atm.. My abs are doing well, though my arms are still twig like ;( though i blame no gym and big weekends :(
trust you to know what dirty african twat tastes like:P
lalaland
10-Jul-06, 02:26pm
just have ur tuna on a sandwich with some lettuce and cheese you goose.sif ud eat tuna by its self.have it with some pasta or rice.you need the carbs
thread bumped so serotonin can tell us about his new 5-day hardcore training program :p.
Serotonin
18-Jul-06, 04:47pm
Just for you Supa girl 8)
All sets done to failure as heavy as i can. 6 reps
Day 1 Back:
Lat pull down 3 sets
Bent over row 2 sets
Db row 2 sets
Seated row 2 sets
Deadlifts 3 sets
Day 2 Chest / Abs:
Bench press 3 sets
Incline bench 3 sets
Flys 3 sets
Captains chair weighted leg raises 3 sets
Db Oblique Side Bends 3 sets
Day 3 Legs:
Barbell Squats 4 sets
Leg press 3 sets
Leg curl 3 sets
Leg extension 3 sets
Standing Calf raise 3 sets
Seated calf raise 3 sets
Day 4 Arms:
Tricep pushdown 3 sets
Skull crushers close grip 3 sets
Dips legs raised 3 sets
Hammer curls 3 sets
Preacher curls 3 sets
Concentration curls 3 sets
Wrist curl 3 sets
Day 5 Shoulders / Abs:
Military Press 3 sets
Shoulder press 3 sets
Shrugs 3 sets
Front raise 3 sets
Crunches 3 sets
Core work 3 sets
Also going to add pilates into my program on the weekend perhaps for some core work.
i think you are doing way 2 much.
6 reps to failure for 3-4 sets on those exercises is gonna kill you dude.
i would limit it to 2 sets imo, as if you are really pushing yourself, after 2 sets you should of smashed the muscle more then enough.
i would also do cardio on the other 2 days to increase blood flow etc and aid in recovery
and make sure u eat properly etc
Serotonin
18-Jul-06, 05:30pm
You and your cardio i dont want to hear about it :slap: Its all on for Parklife BRING IT :lol:
Astrofox
18-Jul-06, 06:03pm
Geez sero, thats massive.
How long do you plan to keep that up for?
dont see why you need 10 sets for quads either.
ppl tend do think that just because they work a certain muscle on one day its not overtraining etc
dont forget all the other lifts which use different muscles as secondary, stabilisers etc.
in a max ot style program like that your CNS gets fucking cained. which is why you need to take a week off every 2 months or so and even then i still wouldnt continue training like that for a long period of time. you get burnt out
Serotonin
18-Jul-06, 08:29pm
Geez sero, thats massive.
How long do you plan to keep that up for?
I did a similar program for a year and got solid gains. I'll keep it up as long as i can, probably until summer. I would prefer to goto the beach instead of being in the gym 5 days :)
lalaland
18-Jul-06, 09:00pm
6 reps isnt best for muscle growth.yeh its great for strength.which in turn leads to growth.
doing 6 reps on all exercises in that program is a shit idea.are you doing any drop sets?supersets? partials? or just straight up 6 reps.if so.....this programs lacking alot.
agree with spudy too.too many sets.too many exercises on some days as well.
you could however probably add in a few more rowing exercises into your back routine.:lol:
i disagree......6 reps is fine......i go down to 4 for my last set. if you are getting stronger, chances are your muscles are also getting bigger. i dont buy all that nonsense that if you train like a owerlifter you look like a fat slob.
Serotonin
18-Jul-06, 09:18pm
I wasnt really asking for advice i was just posting up my new program. I know what works for me :thumb:
lalaland
18-Jul-06, 09:29pm
i disagree......6 reps is fine......i go down to 4 for my last set. if you are getting stronger, chances are your muscles are also getting bigger. i dont buy all that nonsense that if you train like a owerlifter you look like a fat slob.
i dont buy that powerlifter shit either but 6 reps isnt the best range for muscle growth.
by all means 6 reps is great on mass building exercises...or when pyramiding....but its not best for muscle growth.
i dont buy all that nonsense that if you train like a owerlifter you look like a fat slob.I think that comes from powerlifters being generally lazy and unfit besides being strong lol
Old bloke I know who was a powerlifter had unreal physique in his prime....so i dunno
lalaland
08-Sep-06, 12:19pm
well im back into training after about 3 weeks off after an eye operation.
started on a new program yesterday. 5 x 5 strength program developed by a few top american strength coaches.im documenting training numbers etc..so if i dnt get lazy and stop them ill post it when i finished,
hows everyone elses training going? mike? spuds? cookie monster marzy?
I think that comes from powerlifters being generally lazy and unfit besides being strong lol
Old bloke I know who was a powerlifter had unreal physique in his prime....so i dunno
Yeah powerlifters are lazy. Go and do NOTHING but heavy squats for an hour, vomit in a bin a couple of times and tell me how "lazy" it is...
Also, actually go to a powerlifting comp and show me all the "unfit" guys. You'd crawling back with your tail between your legs after lifting for 5 or 6 hours.
well im back into training after about 3 weeks off after an eye operation.
started on a new program yesterday. 5 x 5 strength program developed by a few top american strength coaches.im documenting training numbers etc..so if i dnt get lazy and stop them ill post it when i finished,
hows everyone elses training going? mike? spuds? cookie monster marzy?
Post up the routine.
5x5 is the king of routines for hypertrophy.
lalaland
09-Sep-06, 01:07pm
cool i will do it later....it was developed by bill starr and all those guys.
Yep, I have used the Bill Starr 5x5. It's hard work, but very good for size and strength. Make sure you eat a lot! :ahoy:
Yeah powerlifters are lazy. Go and do NOTHING but heavy squats for an hour, vomit in a bin a couple of times and tell me how "lazy" it is...
Also, actually go to a powerlifting comp and show me all the "unfit" guys. You'd crawling back with your tail between your legs after lifting for 5 or 6 hours.Thanks for the pissing contest - but it's just the impression I get.
Rob - training is going OK. Had 2 weeks off gym and 3 weeks off krav due to my busted rib and whatever else I was whingeing about. Started back at gym this week and will start back at krav again tomorrow so I should be back in the swing of things by next week.
Strength is still up, think I might have lost some pounds on my arms though, they don't look as beefy at the moment.
rob/dmpm - how does 5x5 work? How do you do it again?
There are a few different takes on 5x5. Bill Starr uses 5 progressively heavier sets of 5 working up to a 5RM, so for instance:
60x5, 80x5, 100x5, 120x5, 140x5
Other 5x5 systems use 5 straight sets of the same weight, so obviously don't include the warmup. I like the Starr method as you can concentrate of giving 100% in the final set...
Ah cheers.
What exercises should I use it for? Squats/deads/bench/rows? Big exercises like that? Or every exercise?
Also, what sorta rests do you take in between sets?
http://www.deepsquatter.com/strength/archives/manrodt4.htm
white lie
11-Sep-06, 08:54am
Awesome link!
That routine sounds right up my alley... I need to focus more on squats and power exercises. Just a question though, what is a weighted hyper?
lalaland
11-Sep-06, 03:10pm
back extensions
Is that the exact routine you're doing lalaland?
I started cutting today... :meh:
lewdminx
12-Sep-06, 06:53am
started again??
When else have I started?
lalaland
12-Sep-06, 12:37pm
DMPM: nah thats not the routine.its more advanced then what u posted i think i only had a quick look at it.im doing power cleans either im going to do that next time i use it.
check it out.
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm
lalaland
12-Sep-06, 12:38pm
going well so far.but fell off a chair last nyte and smashed my knee on the heater as i fell:lol: so going to hold me back a bit it think.
week one of training finished:
thurs:
squats 5x5(same weight)
bench: 5x5(increasing each set)
row(from floor): 5x5 (increasing each set)
cable woodchop(high):3x10
sat:
squat:5x5 (same weight)
deadlifts:5x5 (same)
incline press:5x5(same)
chins:5x5 (same)
tues:
squats:5x5(increasing weight each set)
bench press:5x5(same weight)
rows:5x5 (same weight)
cable twists(med height):3x10
fenisha
12-Sep-06, 07:19pm
^^ wouldn't squats and deads on the same day be a bit much for your body?
Serotonin
12-Sep-06, 08:03pm
Rob do you train every other body part on other days? Or do you just stick with that 3 day split?
lalaland
12-Sep-06, 08:06pm
just the 3 day split.thats all i do.no other sessions or exercises
DMPM: nah thats not the routine.its more advanced then what u posted i think i only had a quick look at it.im doing power cleans either im going to do that next time i use it.
check it out.
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm
Pendlay knows his shit!
white lie
13-Sep-06, 11:26am
^^ wouldn't squats and deads on the same day be a bit much for your body?
The actual overall load is less. You're doing 25 reps of each and no additional excersies where as people that train them seperately would perhaps do 30 or so reps of each but also do specific leg and back exercises.
There's no need to do specific work on the days in between, the idea is to rest the body and your muscles will grow. This includes your bi's and tri's that aren't targeted with curls and skull crushers and what not. You get enough stimulation in those muscles from doing the bigger powerlifting type movements.
lalaland
13-Sep-06, 11:30am
the hardest part about training like this is only going to the gym 3 times a week:lol:
so what supplements are people using atm?
i just got some supps from the states...CEE and taurine.im also trying NOEXPLODE which a mate gave me so thought id see how it went.Because of the program im doing....im not really getting the pumps that are sposed to come with using this product.it does however give u a good kick up the ass after you take it though haha,expensive caffeine.looking a bit fuller from the creatine though.
my plan is to take the no explode before training and then take the CEE and taurine straight after.
see how it goes
Take the CEE 30 mins before training.
white lie
14-Sep-06, 11:01am
I'm on Xpand at the moment, which is similar to your No xplod. Seems to be working well. I belive the CEE should be taken pre workout like DMPM suggests. Timing is a bit more critical for some reason than normal creatine mono.
lalaland
14-Sep-06, 11:10am
Take the CEE 30 mins before training.
ok cool.only reason i wasnt going to is because the noexplode has some creatine in it.
il take 2.5g with the noexplode and 2.5 after with a bit of monohydrate i think.
KingPeZ
14-Sep-06, 12:41pm
... although I saw kingpez the other week and he said he thought i was on gear :lol:
I cant be fooled :thumb: there are few things people have said in these forums which has effectively dobbed themselves in.
I dont have a problem with it though.
lalaland
14-Sep-06, 02:34pm
dam CEE tastes like shit:lol: worst ever!
into my 2nd week of 5x5 now.took it pretty easy the first week but will start to hammer it now.
struggling to eat enough cals though still i think....my shifts change all teh time and work a few double shifts so its just hard to get time in between to eat.wana try and start hitting 4000cals by the end of the weekend.
I cant be fooled :thumb: there are few things people have said in these forums which has effectively dobbed themselves in.
I dont have a problem with it though.
I have proof people on this forum are either on gear or have been in the past but claim to be all natural
white lie
14-Sep-06, 06:55pm
I would probably cycle between the two lala
Rather than having half a spoon of each, use one or the other IMO. From what I understand CEE is a better product than creatine monohydrate, but thats not to say you won't get gains from using the no-explode as it works on different principles.
:lol: "proof"
rob - what's in CEE?
Last time I took creatine I was feeling really crook in the guts, I've taken it 10 times before and never felt ill :meh:
lalaland
14-Sep-06, 10:37pm
Creatine Ethyl Ester
:lol: "proof"
rob - what's in CEE?
Last time I took creatine I was feeling really crook in the guts, I've taken it 10 times before and never felt ill :meh:
trust me its good enough "proof" to have me 100% certain. It has crossed my mind to name and shame, i have no problem with ppl using gear but dont pass urself off as something ur not.
I used to get stomach troubles from creatine, but no problems with CEE. Plus u dont get the saem bloat as monohydrate.
Take the CEE 30 mins before training.
Interested to hear your reasoning behind that.
Those pump products are basically just arginine as far as I know. Would be more cost effective to buy bulk arginine powder if you really wanted the expensive yet relatively weak pump it gives you. At the end of the day you'll never see any measureable gains from it.
I'd stick to monohydrate over CEE as well. I think the bullshit marketing behind CEE is hilarious. Steroids have esters, not creatine ffs :lol:
Taurine is good for those who are cramp prone :thumb:
Remember arginine, glutamine, taurine etc. are all just amino acids. You're getting heaps anyway from your whey and diet, I can't justify the need to supplement (especially given the price).
Not saying I didn't try them all, but can say in retrospect they did fuck all and won't bother with them again.
dam CEE tastes like shit:lol: worst ever!
into my 2nd week of 5x5 now.took it pretty easy the first week but will start to hammer it now.
struggling to eat enough cals though still i think....my shifts change all teh time and work a few double shifts so its just hard to get time in between to eat.wana try and start hitting 4000cals by the end of the weekend.
Mix the CEE is a small amount of water and drink it holding your nose shut.
I'm on 2500 kcals. :(
:lol: "proof"
rob - what's in CEE?
Last time I took creatine I was feeling really crook in the guts, I've taken it 10 times before and never felt ill :meh:
I used monohydrate for ages, but the last two times I used it I got very bad gut cramps. Not nice...
trust me its good enough "proof" to have me 100% certain. It has crossed my mind to name and shame, i have no problem with ppl using gear but dont pass urself off as something ur not.Yeah I just thought maybe u were hiding in urinals taking samples :P
I used to get stomach troubles from creatine, but no problems with CEE. Plus u dont get the saem bloat as monohydrate.What's the price difference between CEE and monohydrate?
I got about half a kilo left of monohydrate though, I'm not gonna throw it.
lalaland
15-Sep-06, 11:04am
i got 500g of CEE and 100 tabs of taurine from the states for $60 including shipping
lalaland
15-Sep-06, 11:05am
Mix the CEE is a small amount of water and drink it holding your nose shut.
I'm on 2500 kcals. :(
what do u weigh?why u cutting? arent you a powerlifter?
lewdminx
15-Sep-06, 11:05am
112/he is fat and SOFT/ya
lewdminx
15-Sep-06, 11:06am
(im stalking him)
lalaland
15-Sep-06, 11:33am
Interested to hear your reasoning behind that.
Those pump products are basically just arginine as far as I know. Would be more cost effective to buy bulk arginine powder if you really wanted the expensive yet relatively weak pump it gives you. At the end of the day you'll never see any measureable gains from it.
I'd stick to monohydrate over CEE as well. I think the bullshit marketing behind CEE is hilarious. Steroids have esters, not creatine ffs :lol:
Taurine is good for those who are cramp prone :thumb:
Remember arginine, glutamine, taurine etc. are all just amino acids. You're getting heaps anyway from your whey and diet, I can't justify the need to supplement (especially given the price).
Not saying I didn't try them all, but can say in retrospect they did fuck all and won't bother with them again.
:lol: u crapped on about a month ago about how good taurine wa sand how inexpensive if you buy in bulk now your saying its not worth it and did fuk all:lol:
KingPeZ
15-Sep-06, 11:56am
It has crossed my mind to name and shame, i have no problem with ppl using gear but dont pass urself off as something ur not.
Its not about naming and shaming... people can take whatever they want. Its about the advise the guys on the gear give others about training and diet. Yeah, its awesome advise if you are on the gear (or serious about training), but for those little suckers that are just getting started and busting their guts with the same program and diet as those on the gear.... well they are obvioulsy not going to see the same results are they?? Just putting it into perspective.
yeh thats exactly my point. I got no problem with people using or not using.
:lol: u crapped on about a month ago about how good taurine wa sand how inexpensive if you buy in bulk now your saying its not worth it and did fuk all:lol:
Which part of "Taurine is good for those are cramp prone" did you have trouble with? :lol:
I don't think I ever said I noticed any muscle from it. Which is what I was referring to when I said it didn't do anything. Ditto arginine.
You got 100 tabs? Jesus what a waste, that will last you all of about a week at the proper dose. You need to be taking like 5g at a time to even notice any kind of weak pump or anti-cramp effect (if you are cramp prone).
You could get a 600g tub for about $20 from kent nutrition. I duno if they still ship to aus though.
And BTW a general question given that these are all non-essential aminos we're talking about. Aren't they just oxidised by the liver anyway? I know they certainly aren't necessary to stimulate protein synthesis.
lalaland
15-Sep-06, 01:53pm
you went from this:
p.s. I duno if there's specific studies on creatine and taurine. But all the studies on taurine itself indicate that it increases nitric oxide. Nitric oxide = wider blood channels = better blood flow = better nutrient and oxygen delivery.
I take taurine anyway. Good for so many things. Aids conversion of t4 to t3 in the liver. Is an anti-oxidant, helps with insulin sensitivity and cholesterol. So cheap when bought in bulk, crazy not to take it.
to this:
Remember arginine, glutamine, taurine etc. are all just amino acids. You're getting heaps anyway from your whey and diet, I can't justify the need to supplement (especially given the price).
Not saying I didn't try them all, but can say in retrospect they did fuck all and won't bother with them again.
bit of a difference in opinion
you went from this:
p.s. I duno if there's specific studies on creatine and taurine. But all the studies on taurine itself indicate that it increases nitric oxide. Nitric oxide = wider blood channels = better blood flow = better nutrient and oxygen delivery.
I take taurine anyway. Good for so many things. Aids conversion of t4 to t3 in the liver. Is an anti-oxidant, helps with insulin sensitivity and cholesterol. So cheap when bought in bulk, crazy not to take it.
to this:
Remember arginine, glutamine, taurine etc. are all just amino acids. You're getting heaps anyway from your whey and diet, I can't justify the need to supplement (especially given the price).
Not saying I didn't try them all, but can say in retrospect they did fuck all and won't bother with them again.
bit of a difference in opinion
:lol: true
But when I posted that Didj corrected me by saying that increased nitric oxide didn't necessarilly = better nutrient delivery.
As for the rest, yeah 'on paper' it does all that, but in terms of noticeable results, and with the benefit of hindsight, I got nothing from it except relief from cramps.
On paper Human Growth Hormone was going to be the greatest drug of all time that would create 500lb monsters with 3% bf. In reality, it does absolutely nothing for muscle growth or strength.
what do u weigh?why u cutting? arent you a powerlifter?
112kg. Got a comp in January and I want to lift in the 100kg class.
On paper Human Growth Hormone was going to be the greatest drug of all time that would create 500lb monsters with 3% bf. In reality, it does absolutely nothing for muscle growth or strength.
well that's disappointing! lucky we have you to test all these things marzy, i was very sucked in by the hgh advertising, had that on my "things to try when 100% well and gunning" list.
lalaland
16-Sep-06, 10:55am
:lol:
hows your beef coming along holly....
well that's disappointing! lucky we have you to test all these things marzy, i was very sucked in by the hgh advertising, had that on my "things to try when 100% well and gunning" list.
:lol: it was just an example.
And actually, it does have relevance here. Arginine and the like are always advertised as increasing GH, which sucks a lot of people into making a purchase. The moral, things aren't always what they seem on paper.
I still stick by my argument. Creatine for busting strength plateaus and whey at certain times (i.e. pre/post workout) for convenience. Only 2 supps worth investing in.
lewdminx
16-Sep-06, 11:43am
what about fish oil
eveeeeryone loves fish oil
:lol:
hows your beef coming along holly....
been working 8am-10pm for the last week or so and shall be doing it for another 2 weeks :|. so hopefully my beef isn't shaping itself to my chair! i'm not really freaking out about it, am managing 4-5 sessions a week... i still have another 2 months on the long term antibiotics the respiratory physician prescribed so need to be 100% rested and well by then, regardless of beefiness. am taking it ezy...
patience is a virtue ya? after that i'm going to get more massive than marzy, lift more weights than DMPM and run further than speedyjams ;D.
and yeah lewdminx fish oil is awesome, i also get a kick out of vitamin b and need to have magnesium to avoid cramping... but i think marzy's point was that they are the only supps he'd recommend for growth.
been working 8am-10pm for the last week or so and shall be doing it for another 2 weeks :|. so hopefully my beef isn't shaping itself to my chair! i'm not really freaking out about it, am managing 4-5 sessions a week... i still have another 2 months on the long term antibiotics the respiratory physician prescribed so need to be 100% rested and well by then, regardless of beefiness. am taking it ezy...
patience is a virtue ya? after that i'm going to get more massive than marzy, lift more weights than DMPM and run further than speedyjams ;D.
and yeah lewdminx fish oil is awesome, i also get a kick out of vitamin b and need to have magnesium to avoid cramping... but i think marzy's point was that they are the only supps he'd recommend for growth.
Correct, well whey for growth anyways, creatine was for strength ... but I guess that would eventually lead to more growth somewhere down the line.
I'm meh about fish oil. If you eat tuna, salmon or any kind of fish you will be alright, you really only need a tiny amount of omega 3's to meet the RDI. Not to mention that lots of breads have omega 3's in them now. I know you get 1g omega 3 per 2 slices of tip-top 9 grain.
Vitamins are such a tough one though. I've taken just about every vitamin and I don't notice any difference when I don't take them. That's not to say they aren't working, but given how much clean food the people in this thread eat we should really be getting more than enough from diet.
But then again we can't be certain exactly what we're getting with the way food is processed/cooked. Guess it just depends if you can afford them. And if you can where do you stop? You'll end up with 20 jars of vitamins in ya cupboard like I did :meh: I still lean towards vitamins just ending up as expensive urine if diet is in order. Although some may have specific uses for high dosages, eg. b6 for PMS. To each their own.
Serotonin
16-Sep-06, 04:17pm
*cough your not big cough*
Welcome back marzy :P
I still stick by my argument. Creatine for busting strength plateaus and whey at certain times (i.e. pre/post workout) for convenience. Only 2 supps worth investing in.
Exactly.
I'm meh about fish oil. If you eat tuna, salmon or any kind of fish you will be alright
Don't agree. Normal white fish and tinned tuna has almost no fat. I'm a firm beliver in eating oily fish everyday.
white lie
17-Sep-06, 03:12am
Whats everyones take on Creatine-AKG?
The stuff I use at the moment has a mix of CEE and AKG, is the AKG effective or is it a complete waste like creatine serum?
lalaland
18-Sep-06, 10:17pm
week two of 5x5 finished.....feeling good and upping the weights well.another two weeks of of upping tonnage tehn ill start to deload,reduce reps and sets...and up the weight.
Brennan_Heart
19-Sep-06, 05:49am
Consistantly do new things! Do weird things! Look into different styles. Exercises out of left field! Run the rack! Negatives! Burns! I go you go! Supersets! sumo deads! Just keep tossing it up so you body cant adapt!
And eat! canned tuna is the way! wake up in the middle of the night and eat a can of tuna (if you that commited lol)
thanks..
hello im back from o/s :)
my arm isnt broken anymore
white lie
19-Sep-06, 11:04am
Don't do new things too constantly, otherwise you won't feel/see any effects from them, so you won't know what works and what doesn't. You need to stick with a routine for at least 8 weeks to see any results IMO. But I certainly don't go more than 4-5 months on the same plan.
Good to have you back spuds!
LowJohnny
19-Sep-06, 10:50pm
Finally back in the game after two months of post-breakup getting wasted all week, every week. :p
Looking at three weights sessions this week, a cardio, and my first Krav Maga lesson on Thursday.
It's a good feeling. :thumb:
welcome back spuds - back in the gym yet? :P
lalaland
20-Sep-06, 08:45pm
what you hitting on the scales now mike?
90ish
seem to be bouncing between 89.5 and 91.5.....haven't been weighing myself regularly. You?
lalaland
20-Sep-06, 10:00pm
bout 85kgs i think.
what kinda program you following now
nothing special, just hard and heavy. 4-5 sets on major exercises, keeping it to about 6 reps. do a few drop sets or super/giant sets on some exercises.
If I can talk my bro into it, I'd like to try to 5x5. I need something new for a change.
welcome back spuds - back in the gym yet? :P
i went yesterday....... bench - 2 sets of 10 at 52kg on smith ahha
i cant go heavy at all for atleast 6 weeks coz of my arm. it sux man :|
lalaland
25-Sep-06, 09:49pm
week 3 of program finished......going really well.put on some size.
squatting 95kg...... hammies to calves....hell low so really happy....stil got alot in the tank too.
rob - what strength gains have u made on your squats?
lalaland
25-Sep-06, 10:25pm
well its hard to say....i had 3 weeks off cause the eye op...and before that i was squatting heavy...but probly only to 90 deg.maybe higher.never really squatted this low.if i went any lower id be hitting the floor.
what are you squatting atm?how low are you going?
I squat about 240lbs MAX down till my hammies are touching my calves. Maybe push 5-8 reps.
Can comfortably squat the same depth with 180-200 for 8-10 reps or so.
I don't squat to 90 degrees anymore, but could maybe push 300? 330? I've made better gains on my quads with squatting shitloads less weight and just going lower. But then again I'm deadlifting a lot more than I used to. Up to 320 for 6.
I got long legs too, its a bit of a struggle for me....but I'm getting there.
How's yer eye?
lalaland
26-Sep-06, 08:29pm
yeh eye is healing well mate.
yeh i could easily squat probly 160kg if i didnt go low....
see how i go over the next few weeks...still havent gotten to my max yet
Serotonin
27-Sep-06, 05:19pm
I'm deadlifting a lot more than I used to. Up to 320 for 6.
God damn! I want to see an updated back pic posted soon :thumb:
lalaland
27-Sep-06, 09:09pm
start week four of my program tomorrow...time to start smashing some heavy weights over the next few weeks.
squats: 5x5 @ 90kg (hammies to calves)
bench: 5x60,65,75,85,95
rows: 5x60,65,70,75,80 ( back parallel to floor )
white lie
28-Sep-06, 09:54am
Its bloody confusing when you use lbs mike!
On a bad note, my deadlifting form has disappeared. I've had to resort to sumo's again as I just can't lift heavy with normal deads at the moment. No idea why, it just doesn't feel natural....
It's bloody confusing when you guys use kg's :lol:
My gym is old school, I'm surprised the machines still work.
I squat about 240lbs MAX down till my hammies are touching my calves. Maybe push 5-8 reps.
Can comfortably squat the same depth with 180-200 for 8-10 reps or so.
I don't squat to 90 degrees anymore, but could maybe push 300? 330? I've made better gains on my quads with squatting shitloads less weight and just going lower. But then again I'm deadlifting a lot more than I used to. Up to 320 for 6.
I got long legs too, its a bit of a struggle for me....but I'm getting there.
How's yer eye?
Glad to hear it. ass to the grass is the only way to squat. half squats = half development.
5x5 is the best program i have used for overall strength/mass gains. when done properly, it will pack on the mass. I wrote quite a bit on it in the old thread. i haven't used the old skool program or westside, both of which are quite good from what i hear, but better suited to powerlifting, but 5x5 is a ripper. However, the 5x5 i use, incorporates the same weight for the 5 sets of your 5x5 exercise
However, the 5x5 i use, incorporates the same weight for the 5 sets of your 5x5 exercise
That shouldn't really be possible if you're going as heavy as possible for 5 reps though. You shouldn't be able to lift more or equal to that amount on subsequent sets than your first set if you're pushing to failure or there abouts. In other words I think you're probably selling yourself short.
Best mass program i've used to date is hitting the muscle more often with less sets. I would agree that 5x5 would be the best for strength though, it's more or less MAX-OT.
lalaland
28-Sep-06, 05:03pm
yeh 5x5 is the shizz.....i really like this style of training.feels like your getting somewhere and training smarter
lalaland
28-Sep-06, 06:54pm
87kg:) heaviest ive been in about 4 years i think;) stoked!
That shouldn't really be possible if you're going as heavy as possible for 5 reps though. You shouldn't be able to lift more or equal to that amount on subsequent sets than your first set if you're pushing to failure or there abouts. In other words I think you're probably selling yourself short.
Best mass program i've used to date is hitting the muscle more often with less sets. I would agree that 5x5 would be the best for strength though, it's more or less MAX-OT.
5x5 is not maxing out on each set......only the 5th set. that's the whole point of the routine. it's a bodybulding routine not a strength routine.
it will put much more mass on quicker and thicker than any routine you've tried.......i guarantee it, but it's not for the faint hearted.
lalaland
28-Sep-06, 09:32pm
it also depends on what kind of 5x5 program your doing.the one im following has sets of 5x5 of the same weight on some days.other days its 5x5 building up to a max weight.my legs are definately responding well to squatting 3 times a week.
the real 5x5 program is also based towards increasing your tonnage each workout/week.so your not smashing yourself with the same weights.your sposed to build up over time and if its done properly you should be peaking,with a new PB hopefully after 4-6 weeks.so today i did 5x5 at 90kg on squats.obviously im not maxing on each set.thats not the purpose of the routine.
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