There are awful lot of lifestyle adjustments to be made if the new participants wants to bulk/cut/endurance/strength. Eating and training MUST reflect their lifestyle (which depends on:
- when they eat
- when they are physically active
- when they sleep
- when they work
- etc.

^^ I'm new to weights so apoligise if my question is stupid. Is the bulk cut bulk cut method the only way to get muscles? What if you just eat moderately and work out increasing the amount you eat as you get bigger? Bulking then cutting sounds too much like a Yo Yo diet.

On another note is anyone here taking weight gain products or using creatin?

Tried once. All it did was make me maga constipated. It was awful.

Make your own weight gainer with some whey powder, muesli, some peanut butter/cottage cheese, banana/any fruit you want. Way cheaper, way better quality and way better taste.

Any powerlifters or people into strongman on here?

^i did powerlifting in my early years.loved dead lifting massive weights really good feeling.
i mostly swim these days which keeps me bulked. no better feelig after you have sprinted 25m in a pool. your triceps and delts fill with blood. your pulse is racing.
i still workout every now and then. im going to row boats this year. that requires lots of leg power and arm strengh, cant wait.

Good stuff, deadlifts are by far my favourite lift. I'm shooting for a 2.5 X bodyweight (93kg = 232.5kg) deadlift this Thursday. I haven't lifted that much at 93kg (I usually weigh a little bit more) before so it should be interesting.

List your favourite exercises:
- deadlifts (love/hate dilemma)
- cable skull crush
- dumbbell renegade rows

I don't know what my 1rep max deadlifts are. Not that i'm curious because i don't know what my 1rep max for bench press either.

My favourites:

Bicep curl (EZ bar)
Bicep hammer
Leg Press (love/hate dilemma)
Squats

I don't know what's the fascination with EZ biceps curl. It works 50% frontal biceps and 50% side biceps. Biceps hammer i can relate because it focuses on side biceps and not many trainers do hammers.

I don't know what's the fascination with EZ biceps curl. It works 50% frontal biceps and 50% side biceps. Biceps hammer i can relate because it focuses on side biceps and not many trainers do hammers.

As you know Miliux diffrent things work for different folks and EZ bar curls and hammer both work very well for me.

Uuurrgh! I haven't trained regularly in about 18 months so this thread is making me feel extremely guilty. I know its a cliche but its so hard to get back into the routine, partly because I know it'll take me a while to be able to train at the same level as I had done just before I stopped. For me all it takes is a short illness or a few weeks overseas and the routine is broken.

Having said all that, I am looking forward to training again once I get my energy levels back which have plummeted because of a niggling illness. Will use my membership in London when i'm there in a few weeks time. Might also get a personal trainer again despite the grueling, sadistic punishment they so like to dish out!

Uuurrgh! I haven't trained regularly in about 18 months so this thread is making me feel extremely guilty. I know its a cliche but its so hard to get back into the routine, partly because I know it'll take me a while to be able to train at the same level as I had done just before I stopped. For me all it takes is a short illness or a few weeks overseas and the routine is broken.

Having said all that, I am looking forward to training again once I get my energy levels back which have plummeted because of a niggling illness. Will use my membership in London when i'm there in a few weeks time. Might also get a personal trainer again despite the grueling, sadistic punishment they so like to dish out!

Which gym in London will you go to?
I can organise some free passes for the amazing gyms I mentioned in earlier posts, The Third Space in Soho and KX Gym in Chelsea.
Let me know and I can sort out no problems.

Favourites:

Deadlift
Squat
Weighted dip
Barbell shrug
Weighted pullup
Bench press
Military press

These are actually the only exercises I do.

Hate chin-ups the most.....I'm useless at them.

Which gym in London will you go to?
I can organise some free passes for the amazing gyms I mentioned in earlier posts, The Third Space in Soho and KX Gym in Chelsea.
Let me know and I can sort out no problems.

Fitness First, usually Clapham Junction and sometimes Brixton.
I like the sound of those gyms a lot. Reckon I could take a +1 (bf)?? If not I can always go when he's at work...

Fitness First, usually Clapham Junction and sometimes Brixton.
I like the sound of those gyms a lot. Reckon I could take a +1 (bf)?? If not I can always go when he's at work...

The Third Space for sure....KX is a bit more precious so would be only one person as they don't really do 'guest passes' normally ...you would afterall be working out next pop stars and royalty.....

^^ Ha ha! Seeing as my boyfriend is in the film business and constantly around actors he'd feel right at home (or work?). He's at Shepperton Studios today on a stage opposite Russel Crowe.

Yeh, I can leave him at home or go when he's at work. Cheers Mickeebee!

Hate chin-ups the most.....I'm useless at them.

Are you serious? I thought all swimmers are brilliant in chin-ups because of their arm strokes.

Just came back from 55min of peddling. Ranged from effort-level 9 to 16, but mostly between 14-16 for the last 25min.

First 10min it was difficult because i ate a big dinner 35min before peddling. But after that, the pain threshold gradually faded. Kept pushing my effort-level because my legs doesn't feel the burn? It just adapts to the friction quickly.

This weird lady near me looked at my cycling-indicator bizarrely for some reason. She starred at me for 3min thinking that i'm weird for peddling this long.

I tried the jeans after my peddling. Incredibly it fits! But just! I can't have anything in my pockets, especially my wallet and phone. Can't crouch down, just enough room for walking pace. But i brought my loose denim shorts just in case my new jeans doesn't fit. I don't think my leg would have fit into this jeans before the 4th April cutting.

Are you serious? I thought all swimmers are brilliant in chin-ups because of their arm strokes.

Just came back from 55min of peddling. Ranged from effort-level 9 to 16, but mostly between 14-16 for the last 25min.

First 10min it was difficult because i ate a big dinner 35min before peddling. But after that, the pain threshold gradually faded. Kept pushing my effort-level because my legs doesn't feel the burn? It just adapts to the friction quickly.

This weird lady near me looked at my cycling-indicator bizarrely for some reason. She starred at me for 3min thinking that i'm weird for peddling this long.

I tried the jeans after my peddling. Incredibly it fits! But just! I can't have anything in my pockets, especially my wallet and phone. Can't crouch down, just enough room for walking pace. But i brought my loose denim shorts just in case my new jeans doesn't fit. I don't think my leg would have fit into this jeans before the 4th April cutting.

Not all swimmers and it would depend on the stroke.

I suppose your stroke of choice is freestyle? So instead of chin-ups, do you do lat pull down and similar alternatives?

I suppose your stroke of choice is freestyle? So instead of chin-ups, do you do lat pull down and similar alternatives?

Freestyle....yes.
But I didn't say I don't do chin-ups...just that I hate doing them and I don't think I'm very good at them.

If you hate chin ups do lat pulldowns...you can adjust the weight till you get just the right range of movement with enough repetitions to make the movement worthwhile. There are often alternative exercises to ones that you hate or can't finish correctly.... : ) oops just saw MILUX says the same thing !

The Third Space for sure....KX is a bit more precious so would be only one person as they don't really do 'guest passes' normally ...you would afterall be working out next pop stars and royalty.....

Hey dont promote the Third Space anymore, its already busy enough and im sick of sharing a lane in the pool! It is a fantastic gym though, so much better than any fitness first I have been too and the boxing classes are ace!

My training tonight...
http://img79.imageshack.us/img79/4048/010520090051.jpg

Last 5min was the 'mile long sprint' to deplete my remaining energy. Felt good after that. :D

I'll try peddling with effort-level:17 next week. I wasn't in great condition because i did 8sets of squats this morning. Satisfied that i peddled 55min though.

What would people recommend for getting a bigger/firmer arse using non gym methods? i.e a gymball and freeweights? Any advice much appreciated. Cheers!

What would people recommend for getting a bigger/firmer arse using non gym methods? i.e a gymball and freeweights? Any advice much appreciated. Cheers!

Dumbbell Squats
q3HZOiKU4BM

Dumbbell Lunges
AftaVRDdat0

Hate chin-ups the most.....I'm useless at them.


i used to hate them but now i can do them, I quite enjoy them.

Hey dont promote the Third Space anymore, its already busy enough and im sick of sharing a lane in the pool! It is a fantastic gym though, so much better than any fitness first I have been too and the boxing classes are ace!

Ha...are you a member there. I still have very good mates who train there.
I used to teach swimming at Third Space....

Dumbbell Squats
q3HZOiKU4BM

Dumbbell Lunges
AftaVRDdat0

Thanks for that - been doing these the last few days my legs n butt are so sore! Also, question about calorie burning for cardio....is 500 or so calories considered a moderate to good burn for a cardio session? Cheers

Thanks for that - been doing these the last few days my legs n butt are so sore! Also, question about calorie burning for cardio....is 500 or so calories considered a moderate to good burn for a cardio session? Cheers

I hope that 500 calorie is not from that elliptical machine. I just find it so hard to believe that my 55min of intensive cycling burning 610 calories equates to that moderate elliptical exercise.

But to answer your quesstion, yup the 500 calories is good. Just make sure you have a decent carbs 2hrs before cardio so that you minimise muscle burn (catabolism).

You wont need to do many lunges before you feel it working, well, that was applicable to me anyway. Anybody else usetheir local park to workout or am i the only skunge who wont pay for a gym?

Speaking of local park machines like money bars....

I did hanging leg raises then did chin-ups without having foot on ground. First time i thought of this super-set despite doing hanging leg raises for months. Only really started getting into it when i did lat-pull down more than my weight with ease.

I'll try this tri-superset combo next time:

hanging leg raise
chin-ups
oblique hanging leg raise (till failure)

i'll look like a bloody monkey. lol.

http://img381.imageshack.us/img381/4705/level18.jpg

Average heart rate: 150
Level: 17-18 (from 15th minute to 55th minute)

My goal is to sustain 18 from start to finish, then move to level 19.

Smashed the previous record.

http://img36.imageshack.us/img36/2354/150520090121.jpg
here is a pic cooling down after completing 55min.

Max effort level: 18. Average heart bpm: 158

621 calories is some good going man...i try to crack 500 so good work there! Also many thanks for the squat vids u posted, working out well, can't believe have not been told how effective the lunges especially are.

There is also another exercise similar to lunges and it's the 'dumbbell step-up'

s5mE3yAUre8

ive got my heart rate up to 180 after a few freestyle sprints in poool,you guys need to get wet.
just on pool. i swam 2km today and later after dinner had 6 beers and at 10pm decied to do a workout. i did benchpress, 5 sets of 10 reps with 100kg.
not bad. real agressive.
any of you guys train under influence of alcohol? real buzz.
big arnie did it all the time. he said nothing better then beer carbs to give agression. and i dont mean a slab of beer, obviuosly just a few and at home gym. .

sorry, i just find that stupid. drunk and working out at the same time.

Alcohol and heavy weights? Doesn't sound like a good combo to me. I guess the raised testosterone levels might help with a work out though.

ive got my heart rate up to 180 after a few freestyle sprints in poool,you guys need to get wet.
just on pool. i swam 2km today and later after dinner had 6 beers and at 10pm decied to do a workout. i did benchpress, 5 sets of 10 reps with 100kg.
not bad. real agressive.
any of you guys train under influence of alcohol? real buzz.
big arnie did it all the time. he said nothing better then beer carbs to give agression. and i dont mean a slab of beer, obviuosly just a few and at home gym. .

I am surprised to see this thread from you Cul but at the same time I can relate to what you say...... a few beers can focus a strong workout. Todays world condemns alchohol but the first few enhances mind muscle connection and it's only because the law could never work they wont admit what your trying to explain in your thread......OK too many and you could be in trouble!

I lost 3 kilos & can already see a difference in my arms and legs

What's your target weight and body fat?

sorry, i just find that stupid. drunk and working out at the same time.

It is stupid.

Reached 658 calories in cycling. Slowly getting better.

http://img36.imageshack.us/img36/9349/170520090151.jpg

average HR bpm: 164
Maximum effort level: 18
Time: 55min

I want to reach 700 by fortnight. It'll be a tough one.

Today i had the most bizarre food cravings in my whole life. I just couldn't stop eating every 2 hours after my morning workout. Ended up eating 8 sandwiches and a few small cherry ripes before i left from work. Hope there isn't a repeat. My carbohydrate intake went through the roof! If that didn't satisfy me by tomorrow morning then there is something wrong.

It's harder for me to gain weight given the rise of my metabolism.

What's your target weight and body fat?



Dont know, to both questions
I just want my abs to show through really.

Abs can be seen about 10% bodyfat, give or take +-2%. A rough estimate is to do a pinch test/skin fold where you pinch the skin between your belly and your oblique. If you cannot pinch out just the skin, then you got a fair while to go.

i got about half a centimetre, damn.
I dont mind being any weight in aprticular, a slong as i can see the abs. I certainly dont want to get to the low 70's, I look fairly sickly then

That means about 1/4 of centimetre of fat is covering your abdominal muscle.

Also, you can't just do ab crunches and expect that you'll see your abs or selectively trying to reduce body fats in certain areas.

"Cutting" has to be done in general and that means 70% eating/lifestyle change to 30% exercise. No point doing 30% of exercise if other 70% is horrible. That's where most gym goers would fail thinking that if they train well and hard, they'll get fitter.

Within 30% is a combination of resistance training (anaerobic) and cardio (aerobic).

Once you've reached your goal, then you have to permanently change your lifestyle to maintain low body fat. That means no more junk food and excessive eating.

The lowest body fat i saw is 3.8% That's pretty much when you see striations on your glutes and when your you have almost no fat between skin and muscle. Fat would only be located around the organs like the heart.

yeah well ive given up the crappy foods and try to take my workouts seriously. that isnt to say i freak out if I do decide to have a burger or donut

I think the 3 meals/day is not really good for an average person. To me, people should eat:

Breakfast (07:00)
Recess (10:00)
Lunch (13:00)
Midday (16:00)
Dinner (19:00)
Pre-Sleep

A basic principle is to have a meat and carbs the size of palm per meal (every 3hrs).

This is just my nutritional chart which complements whether i do single or duel sessions/day.

http://i40.tinypic.com/1693ijb.jpg

http://i41.tinypic.com/e6ylmo.jpg

im at work by 7, im too tired to eat brekkie before so i dont get it till 9.30am

Breakfast is very important for following reasons:
- Your body is in a state of catabolic effect (muscle depletion) until you consume carbohydrates and proteins.
- Your immune system cannot function unless some form of carbohydrate, which would make you sick.
- Without breakfast, your gym workout is pretty useless because it needs fuel for muscle synthesis. Also, aerobic exercise requires some level of carbs or else it'll eat up your muscle for energy.

I'm a morning person. Usually wake up by 6.30am, eat my breakfast straight after then drag myself to gym before going to work. It's just so awesome going to gym early in the morning because nobody is there and the whole is practically yours, so no waiting for equipment! And plus, you'll utilise your breakfast instead of turning into fat.

im up at 6.45, roll out of bed, chuck on some gear, go to work, walk around for 3 hours in heavy boots doing heavy lifting or moving stuff or picking stuff up off the floor, thats my workout

Then you should be a big fella with all those lifting! Removalist?

Just have some protein supplement and proper eating plan and you're all set!

If you can challenge yourself, go to gym at 6am. Wake up a bit early. Just have a go for at least once.

Im not big, im quite skinny, Im a cleaner/gardener/laboureri get good cardio lol

My gym mate is a landscaper. He describes his role as just pulling out weeds in recreational parks. lol. But he is pretty built even if he does heaps of cardio, like you described.

Well, I get a good cardio workout, plus the heavy lifting/moving heavy stuff it gets the heart rate up and can feel the leg muscles working

If you want to be a big muscular, then i think you'll be set with eating a bit more than current. You can still burn fat while bulking.

Remember, 70% of cutting or bulking is dependant on what you eat.

I'm a functionalist by nature. I go to gym so it improves my productivity in other aspects of my life such as cycling and general well-bring. Not because of narcissism.

Gawd, if I eat any more ill need to re mortgage the house

I eat about a kilo of meat a day. A kilo of meat generally contains 1/4 protein which is ~250g. I know a BBQ chicken shop which sells 2 chicken for 10 bucks. I disect it into pieces, store it in a container and take it out bit by bit for salads, stir fry, etc. To me, it's far more cost effective than dining out and forking more than 10 bucks for a meal.

You just have to be creative in how to stretch your budget.

I think the 3 meals/day is not really good for an average person. To me, people should eat:

Breakfast (07:00)
Recess (10:00)
Lunch (13:00)
Midday (16:00)
Dinner (19:00)
Pre-Sleep

A basic principle is to have a meat and carbs the size of palm per meal (every 3hrs).

This is just my nutritional chart which complements whether i do single or duel sessions/day.

]

That's a meal plan recomended by doctors, even fitness experts for diabetics and for those who is trying to lose weight, sometimes, the meal plan and exercises a medical practitioner and a personal trainer contradicts.

Btw, I'm not from downunder but I enjoy this thread alot, since I am a fitness inthusiasts myself. There is no other fitness thread here in SSC where people are really dedicated in these type of discussion other than here in SSC downunder. I hope you guys don't mind me lurking and learning from you guys, Im from the midwest USA.

If you want to be a big muscular, then i think you'll be set with eating a bit more than current. You can still burn fat while bulking.

Remember, 70% of cutting or bulking is dependant on what you eat.

I'm a functionalist by nature. I go to gym so it improves my productivity in other aspects of my life such as cycling and general well-bring. Not because of narcissism.
This is true, you have to get more than enough calorie per day to get bulked up coupled with your weight training exercise with more resistance training than just cardiovascular exercises. The principle of "more weights, less reps" in resistive training helps alot. Ofcourse, one has to consider their genetic predisposition inherited from the genes of your parents.

That's right:

Calorie surplus = Bulking
Calorie deficit = Cutting

That doesn't mean you can't do both at the same day. You can have surplus calorie and bulk by training in morning and calorie deficit at night and do cardio. Also, adjust the carbohydrate/protein when you need it. i.e. nutritional timing.

Trainers must know what their physical activity is like throughout the day and adjust the nutritional activity accordingly. For a mesomorph, it is very important to only eat carbs if they physically need it. If they sit in front of tv, then they need very little carb/protein. If they are a builder and lift heavy stuff, then adjust the carb and protein as source of energy to do work.

For diabetes, it is very important to know the glycemic index (GI) which scales from 0 to 100 on how fast the carbohydrate is released into glycogen. Typically, diabetes and trainers, you can manipulate GI to your advantage. For example, when i take whey protein isolate (shake) for post-workout, i also add 1 teaspoon of LoGi Sugarcane into the shake, so my protein can be absorbed faster with the support of insulin boost.

It's not rocket science.

Out of curiousity Miliux (I like the meal times you've laid out) what would you typically eat during those times?

I'm playing around with different types of meals to see what effects my energy and hunger levels so curious to see what works for you.

First of all, how i laid out my meal times and what i eat are weighed to how much activity i do throughout the day and my body composition (mesomorph & average metabolism). This is why it is important to tailor the meal times and type of meal (size & quality) to your lifestyle. There is no silver bullet:

Breakfast high carb + medium protein
- a serving of oatmeal + milk
- small sundried tomato & basil tuna (95g/net)
- 100g cottage cheese (casein protein)

Pre-anaerobic
- Universal Nutrition M-Stak (amino acid, stimulant & herbs)

Post-anaerobic Glucose replenishment & protein synthesis
- 2 capsules of 4800mg amino acids
- 2 scoop whey protein isolate (WPI) & 1 teaspoon LoGi Sugarcane
- Subway: Sub sandwich with hollowed out foot long bread. All salads except tomato. Ranch dressing & pepper only. No salt. Half 1/2 foot now, have other 1/2 for lunch. (protein:17g)

Recess
- Banana + small can of tuna (95g, protein: 17.5g)

Lunch
- Have the other 1/2 of Subway (protein:17g)

Dinner/Pre-aerobic
- 1-2 rumps lean steak (pref. kangaroo) or other combo
- ~200g steamed vegetables
- fruit (eg. banana, apple, etc)

Post-aerobic
- 1 scoop WPI + 1 teaspoon LoGi Sugarcane
- Multi-vitamins (Universal Nutrition Animal Pak)
- ~300g lean meat (eg. kangaroo, steamed salmon, etc) + steamed veggies or stir fry or other other combo. Basically, high protein & low carb.

Pre-sleep
- 100g cottage cheese (casein protein)
- 2 capsules of 4800mg amino acids

-------------

If i have other meals that are unintentional (such as fatty fast food), then i have to rigorously adjust other meals accordingly. It's such a hassle to adjust that i'm just turned off eating fatty fast food. I'm not that strict about my diet and often i substitute stuff to not get bored. But the fundamentals remain the same.

If i really really really crave for junk food (eg. vintage cheese), then i eat it in breakfast and burn it off during anaerobic exercise. Never eat junk food late at night.

Since Wolfram Alpha is now online, you can now bang out all the nutritional info at your disposal. No excuses!

110g Cottage cheese
http://www67.wolframalpha.com/input/?i=cottage+cheese

500g roasted chicken
http://www67.wolframalpha.com/input/?i=500g+roasted+chicken

95g net tuna
http://www67.wolframalpha.com/input/?i=95g+tuna

1 apple
http://www67.wolframalpha.com/input/?i=apple&a=*C.apple-_*ExpandedFood-

Protein and amino acid profile of cottage cheese is pretty interesting:

http://www5b.wolframalpha.com/Calculate/MSP/MSP2683195hbfhc8a4hedf2000057f635edf7hfe76f?MSPStoreType=image/gif&s=27

500g roast skinless chicken + 100g cottage cheese
http://www67.wolframalpha.com/input/?i=500g+roast+chicken+%2B+100g+cottage+cheese

New input for exercising:

http://www67.wolframalpha.com/input/?i=heart+rate+165bpm&a=*MC.~-_*Formula.dflt-&a=*FP.HeartRate.S-_Male&f3=22+yr&f=HeartRate.age_22+yr&f4=62+bpm&x=11&y=8&f=HeartRate.HRResting_62+bpm

running 55min
http://www67.wolframalpha.com/input/?i=running+55min

To add in all these, one needs to take note what their weight or size is and if they have engaged in any form of exercises or not since Miliux's training and diet might be perfect for him and would not work for others. It sounded like by genetics, Miliux is a mesomorph, which means he is gifted, if you are an ectomorph or an endomorph, you would have to adjust your diet and exercises according to your main objetive/s and target goals.

I think I may fall in the same category as Miliux and my goal seems similar to his so that plan would also be beneficial to me and others with the same theme or the same faith.

I'm actually in the middle of cutting. 3-4 more weeks and i'm done. Then powerlifting/clean bulking afterwards. My weight has flattened to 85kg over the last few weeks but i know that my body fat is going down.

I am surprised to see this thread from you Cul but at the same time I can relate to what you say...... a few beers can focus a strong workout. Todays world condemns alchohol but the first few enhances mind muscle connection and it's only because the law could never work they wont admit what your trying to explain in your thread......OK too many and you could be in trouble!
obviously i dont do it often, and only a couple of beers. i got sore from the workout so it was worth it.
alot of US body bulders used to do it and some still do. instead of roids.
anyway cheers:cheers:

Interesting that you don't eat egg for breakfast. I find adding an egg to my breakfast really helps me feel full longer.

Anyway, how do you know what morph type you are and metabolism?

That's easy. I check the size of my ankles compared to a mate. Mine's 50% bigger. The good thing about it is i don't get injured that easily.

Also, i was a guinea pig for master students in my former uni. She took a sample of my blood before and after injecting me with glucose to check how fast my metabolism is. According to my regular blood donation, i have high haemoglobin (iron level in blood).

Comparing ankle sizes? My ankles are the weakest part of my body. I've done my ankles more times than I care to remember.

I'm not sure how that translates.

I understand the metabolism thing.

Just get your MRI done and get it examined for body fat and bone thickness.

I'm getting MUCH bigger - but just all over. My arms and chest are growing which is good.

I've just started Pump classes. I can tell you now I have muscles which I never knew.

j

I've never taken those pump classes before. The only gym class i take is that spinner. But the music is just awful.

I saw a pic of you and you were in shape a few years back. Big leg and in proportion. Have you got rid of that muffin-top?

I've never taken those pump classes before. The only gym class i take is that spinner. But the music is just awful.

I saw a pic of you and you were in shape a few years back. Big leg and in proportion. Have you got rid of that muffin-top?

Muffin top is still there but in proportion to the rest of me - which is bigger. I have gained about 4kg but I think its mainly muscle. Hopefully the pump classes will help me lose that little bit of fat around my stomach I don't like.
I've also started interval/sprint training, that is running slowly and very fast at intervals of two to four minutes each.

I'm nearly dead after an hour of that.

j

Muffin top is still there but in proportion to the rest of me - which is bigger. I have gained about 4kg but I think its mainly muscle. Hopefully the pump classes will help me lose that little bit of fat around my stomach I don't like.
I've also started interval/sprint training, that is running slowly and very fast at intervals of two to four minutes each.

I'm nearly dead after an hour of that.

j

Wow, gaining 4kgs in muscle is quite an achievement. You're obviously doing something right.

Wow, gaining 4kgs in muscle is quite an achievement. You're obviously doing something right.

When it comes to my body I'm my own worst enemy. I am the biggest critic of things I don't like and ignore the things I love. I've been told I have fantastic legs, a great back and a nice arse:lol: I never listen to people and always focus on the things I hate - like my tummy:ohno:

Gotta get rid of that tummy - there are abs under there crying out to be noticed.

j

When it comes to my body I'm my own worst enemy. I am the biggest critic of things I don't like and ignore the things I love. I've been told I have fantastic legs, a great back and a nice arse:lol: I never listen to people and always focus on the things I hate - like my tummy:ohno:

Gotta get rid of that tummy - there are abs under there crying out to be noticed.

j

You can get rid of it if you work really hard.

JayT, here's a food for thought.

Everytime you eat junk food, the excess energy will be turned to fat and will make your muffin top bigger. That's how stored energy keg is labelled that way.

http://img36.imageshack.us/img36/9349/170520090151.jpg
658 calories = 2700KJ.
1 Big Mac = 2000KJ
1 Big Mac medium meal = >3500KJ.

You decide whether that 1 Big Mac medium meal is worth approx.150% of the 55min exercise.

(source) (http://www.mcdonalds.com.au/PDFs/Master_Nutrition_Information.pdf)

Apologies for coming direct, but i generally don't like to fluff it up.

Hi.
I'm 15 years old, 60kg, 175 or 176cm in height, and my goal is to get massive. I don't have any gym equipment, and I want to become BIG at the end of the year, in all parts of the body (arms, legs, abs, etc.)
I currently do 50 push ups and 50 squats a day.
Can someone suggest to me a good daily routine, without using gym equipment. Is my routine alright?
Thanks.

Hi.
I'm 15 years old, 60kg, 175 or 176cm in height, and my goal is to get massive. I don't have any gym equipment, and I want to become BIG at the end of the year, in all parts of the body (arms, legs, abs, etc.)
I currently do 50 push ups and 50 squats a day.
Can someone suggest to me a good daily routine, without using gym equipment. Is my routine alright?
Thanks.

Seriously mate if you don't have any kind of gym equipment, you would at least need to be playing some kind of sport like football to get any kind of real muscle increase.
Maybe wait till you turn 16 and then join a gym.

For your age, just do bodyweight resistance training:
- dips
- chin-ups
- pull-ups
- hanging leg raises
- oblique hanging leg raises
- lunges

I can't think of the time i did push-ups. Perhaps in high school.

Thanks MILIUX. Thats good do know. Startling - but good to know.

Truth be told I used to do a bit of modeling -even as recent as 2006 I was Mr January in an online calendar. So I have a picture on my fridge from when I last modeled. I had a great 6 pack. I use it for inspiration every time I go to the fridge. Its right next to my idol, Rusty Joiner.

My muscles are bigger than when I used to model but so is my tummy. Gotta get rid of that tum.
j

^^Lipo?

Thanks MILIUX. Thats good do know. Startling - but good to know.

Truth be told I used to do a bit of modeling -even as recent as 2006 I was Mr January in an online calendar. So I have a picture on my fridge from when I last modeled. I had a great 6 pack. I use it for inspiration every time I go to the fridge. Its right next to my idol, Rusty Joiner.

My muscles are bigger than when I used to model but so is my tummy. Gotta get rid of that tum.
j

Ah, the stomach! I hate the part when your abs grow but u still have a layer of fat over it, so the abs push the fat out more. Gah!

You gotta earn the six pack! And that means changing your whole lifestyle.

Meanwhile, i have just cooked tuna, sundried tomato and cottage cheese drizzled with extra virgin olive oil. Yum. :D Produce it in mass and let it sit for days so that the tuna will be saturated with sundried tomato juice.

^^Masterchef says no

Genki, how's your workout going?

Really good man, again have to thank you for the squat exercises, been about 2 weeks i think and have started to tone legs n arse well - so thanks again. I have not been snacking as much and been watching what i'm eating more (as in a apple for a mid moring snack rather than a bakers deligt scone) and body fat seems to really be decreasing, and joggging times have increased a lot - all in all really happy with how its going, thinking of adding swimming to the mix again soon too.

If you're going to add swimming to the mix, then make sure you eat carbohydrate about 1-1.5hr prior to swimming. Also, don't do swimming too close to weights training. If you want to do it on same day as weights, then do it in morning and night separately.

This will give your body to rest and not go on catabolism, when it eats up your muscle for energy.

Does this rule apply with any type of cardio. I usually jog on a treadmill everyday or very second day up to 500 or so calories, and on alternate days do lower body weights/exercises and upper body weights so on quite a few day i will do either bottom or top weights with the jogging....should the days i do both jogging and weights be carbo filled?

I don't recommend doing both high intensity cardio and weights training together. High intensity cardio is aerobic and weights training is anabolic.

The general rule of thumb is that anaerobic workout should not be over 1hr. Within 45min is recommended. Firstly, it will limit catabolic effect by not turning resistance training into an endurance training because of how long it's done. If you do cardio in addition to resistance training then it may be counter-productive. You're exhausting too much carbs if you exercise for too long.

You meant to pressure yourself in doing weights by having short rests in between sets. About 30-40sec. You should be sweating and puffing.

I would seriously consider doing either:
- do cardio or weights separately on the same day. One in morning, one at night
- alternative days. eg. cardio on Mondays and weights on Tuesdays.

Hi.
I'm 15 years old, 60kg, 175 or 176cm in height, and my goal is to get massive. I don't have any gym equipment, and I want to become BIG at the end of the year, in all parts of the body (arms, legs, abs, etc.)
I currently do 50 push ups and 50 squats a day.
Can someone suggest to me a good daily routine, without using gym equipment. Is my routine alright?
Thanks.



Seriously mate if you don't have any kind of gym equipment, you would at least need to be playing some kind of sport like football to get any kind of real muscle increase.
Maybe wait till you turn 16 and then join a gym.

Honestly, if InfinitoGC's goal is to be massive, without gym equipments he can use for resistive training won't get him to his goal. Playing sports is good for stamina and strength, it would get him trimmed up to be lean and a bit defined, but, if he would want to bulk up, too much cardio won't get him big like he wanted to be. Another thing is he is too young to be bulking up, he has a very fast metabolism that cardiovascular activities would burn fat easily and at the same time take some nutrients from his muscles that would prevent him from bulking up or toning up, he is not meant to develop yet the way a 25 y/o would. It might also affect his horizontal growth. I'm afraid kids like InfinitoGC would result to steroids use (that is if he is very resourceful and has the money for it) which is really not advisable for a young individual like him since they have this natural growth hormone in their system that the body use in the natural and normal process of physical development.

I lied about my age to get into a gym where I used to umpire basketball. By the time I hit 17 I was benching 100kg and getting very strong but not that huge (larger than most kids my age). I hit 18 and almost out of no where muscles just popped.

So maybe strength training is good for being young and then when your at the age to develop muscle you'll have the strength to lift the heavy weights and bulk up.

Anabolic steroid accelerates muscle growth by replacing natural testosterone in the body. The stronger the steroid, the longer the natural testosterone shuts down which means that bodybuilders cannot 'grow' naturally after steroid use. This is where the infamous 'balls shrinking' comes from because semen production creates testosterone.

More than often, bodybuilders who use steroid once would often be stuck using it for at least several times because they cannot grow since their steroid is shut down and cannot satisfy their steroid rage.

I know a few young blokes (under 21y.o.) who used it. It's absolutely disgusting. They are absolutely filled with acne; enough to rival Saudi Arabia's oil reserves. They are also arrogent and above all, do not know how to train!. Whether power lifting or body building, it's all about the experience that you make of it, so you can change your lifestyle. What's the point of forking out thousands of bucks for injections when you do not know how to train or eat well and you will fall off the clip because you fucked up your testosterone?

Honestly, if InfinitoGC's goal is to be massive, without gym equipments he can use for resistive training won't get him to his goal. Playing sports is good for stamina and strength, it would get him trimmed up to be lean and a bit defined, but, if he would want to bulk up, too much cardio won't get him big like he wanted to be. Another thing is he is too young to be bulking up, he has a very fast metabolism that cardiovascular activities would burn fat easily and at the same time take some nutrients from his muscles that would prevent him from bulking up or toning up, he is not meant to develop yet the way a 25 y/o would. It might also affect his horizontal growth. I'm afraid kids like InfinitoGC would result to steroids use (that is if he is very resourceful and has the money for it) which is really not advisable for a young individual like him since they have this natural growth hormone in their system that the body use in the natural and normal process of physical development.



Thanks for your advice. But no matter what, I will definitely not turn to steroids. I will never touch drugs. Never.

Anabolic steroid accelerates muscle growth by replacing natural testosterone in the body. The stronger the steroid, the longer the natural testosterone shuts down which means that bodybuilders cannot 'grow' naturally after steroid use. This is where the infamous 'balls shrinking' comes from because semen production creates testosterone.

More than often, bodybuilders who use steroid once would often be stuck using it for at least several times because they cannot grow since their steroid is shut down and cannot satisfy their steroid rage.

I know a few young blokes (under 21y.o.) who used it. It's absolutely disgusting. They are absolutely filled with acne; enough to rival Saudi Arabia's oil reserves. They are also arrogent and above all, do not know how to train!. Whether power lifting or body building, it's all about the experience that you make of it, so you can change your lifestyle. What's the point of forking out thousands of bucks for injections when you do not know how to train or eat well and you will fall off the clip because you fucked up your testosterone?

Thats the ironic part. I've seen it time and time again. If those people just trained properly and ate right they'd have better looking bodies instead of the pimple scarred shoulders and back and no balls.

Im just curious to find out how much everyone can bench press
im 15 and can bench 90kgs for 3 reps

I have basically plateaued in my strength performance because i have been cutting since early-April. I flat-bench around 120kg and incline bench 107.5kg. My personal best was 125kg. The bar touches my chest.

I'll be finishing my cutting in a fortnight. Then, i expect my strength to improve pretty quickly.

Honestly, if InfinitoGC's goal is to be massive, without gym equipments he can use for resistive training won't get him to his goal. Playing sports is good for stamina and strength, it would get him trimmed up to be lean and a bit defined, but, if he would want to bulk up, too much cardio won't get him big like he wanted to be. Another thing is he is too young to be bulking up, he has a very fast metabolism that cardiovascular activities would burn fat easily and at the same time take some nutrients from his muscles that would prevent him from bulking up or toning up, he is not meant to develop yet the way a 25 y/o would. It might also affect his horizontal growth. I'm afraid kids like InfinitoGC would result to steroids use (that is if he is very resourceful and has the money for it) which is really not advisable for a young individual like him since they have this natural growth hormone in their system that the body use in the natural and normal process of physical development.

which is pretty much what I said.

Is it possible for my metabolism to be faster at 29 than it was at 18? I find Im always hungry these days & eat more than i did at that age. I have of course dismissed the possibility of having worms.

Is it possible for my metabolism to be faster at 29 than it was at 18? I find Im always hungry these days & eat more than i did at that age. I have of course dismissed the possibility of having worms.

Probably not.

Just asking because the amount I eat, i should be a fattie

It's not just about the quantity, but quality and timing. This is why it's so important to know what to eat and when.

Since you are an active person because of your type of work, you must be eating much more than an average person. The rule of thumb is that you eat every 3hrs with mix of carbs and protein.

Gotta figure out how i can sway more towards powertraining after i've done my cutting.

Effective: 4th May

Monday morning back + abs
- 5set deadlifts
- 5set bent over-rows
- 4set lat-pull downs
- 4set dumbbell rows
- 4set rope abs crunch
- [superset] 4set hanging leg raises + chin-ups + oblique leg raises

Monday night: 1hr cycling
- av. HR bpm: 165

Tuesday morning: chest + triceps
- 5set bench press
- 5set incline bench press/dumbbell incline press
- 4set cable cross flies
- 4set triceps pull down
- 4set skull crush

Wednesday: rest or make up for Monday/Tuesday

Thursday morning: Legs
- 5set ATG squats
- 5set leg press
- 4set leg extension
- 4set leg curl
- 4set lunges
Thursday night: 1hr cycling
- av. HR bpm: 165

Friday morning: Biceps + Shoulders
- [superset] 5set hammer curl + EZ bar biceps curl
- 4set close grip cable biceps curl
- 5set military press
- 4set lateral raise
- 4set cable lateral raise

Saturday: 1hr cycling + toning
- av. HR bpm: 165
- [superset] 4set hanging leg raises + chin-ups + oblique leg raises
- 4set renegade dumbbell press

Sunday: Rest

Fundamentals:
- 30sec rest between set
- 1min rest between exercise
- max 45min anaerobic exercise
- max 1hr aerobic exercise

Is it possible for my metabolism to be faster at 29 than it was at 18? I find Im always hungry these days & eat more than i did at that age. I have of course dismissed the possibility of having worms.

I don't think so either. If you are slender or on a bit skinny side at 29, it's probably just genetic predisposition coming from either of your parents depending on which parents you get most of your genes from. You might probably have the ectomorphe type of genes. You can still bulk up with a very rigorous training with alot of self-discipline.

^^
Exactly. Supplementation can aid bulking progress,but it's useless unless you change the diet to help develop muscles.

I don't think so either. If you are slender or on a bit skinny side at 29, it's probably just genetic predisposition coming from either of your parents depending on which parents you get most of your genes from. You might probably have the ectomorphe type of genes. You can still bulk up with a very rigorous training with alot of self-discipline.

Yep...

Im having trouble moving on from carbs. But the stomach definition is happening, I apparently havnt noticed it but my other half pointed it out.

Gotta figure out how i can sway more towards powertraining after i've done my cutting.

Effective: 4th May

Monday morning back + abs
- 5set deadlifts
- 5set bent over-rows
- 4set lat-pull downs
- 4set dumbbell rows
- 4set rope abs crunch
- [superset] 4set hanging leg raises + chin-ups + oblique leg raises

Monday night: 1hr cycling
- av. HR bpm: 165

Tuesday morning: chest + triceps
- 5set bench press
- 5set incline bench press/dumbbell incline press
- 4set cable cross flies
- 4set triceps pull down
- 4set skull crush

Wednesday: rest or make up for Monday/Tuesday

Thursday morning: Legs
- 5set ATG squats
- 5set leg press
- 4set leg extension
- 4set leg curl
- 4set lunges
Thursday night: 1hr cycling
- av. HR bpm: 165

Friday morning: Biceps + Shoulders
- [superset] 5set hammer curl + EZ bar biceps curl
- 4set close grip cable biceps curl
- 5set military press
- 4set lateral raise
- 4set cable lateral raise

Saturday: 1hr cycling + toning
- av. HR bpm: 165
- [superset] 4set hanging leg raises + chin-ups + oblique leg raises
- 4set renegade dumbbell press

Sunday: Rest

Fundamentals:
- 30sec rest between set
- 1min rest between exercise
- max 45min anaerobic exercise
- max 1hr aerobic exercise[/code]

Any particular reason as to why you starts back and biceps exercises on Monday or the beginning of the week. I'm just curious, maybe I can pick up something new from you. My workout are pretty much similar to you except thaat I mostly begin with chest (and sometimes with tri exercises), then i would have back and bi, shoulder and tri's, fouth day would be legs. I do try to have rest days in between or do strict cardio inbetween resistive training days.

Few reasons:
- There are too many people training chest on Mondays. They ate junk food and got wasted in weekend and think it'll all be forgiven by doing chest. I don't get that problem because i training in morning but still, sometimes i miss it and i hate training it during lunch or after work. I'm in no mood for waiting for equipments.

- Chest exercises such as benchpress and flies requires shoulder movement. If i train back the next day, my shoulder would be fatigued. Not good.

- If i train back on Tuesday, then i need more than 2 days to recover. Deadlifts and bent-over rows uses hamstrings. I don't think i would feel 100% doing legs if my hammies got worked out 2 days ago. Sometimes i do cardio on Wednesdays but instead of cycling i would do elliptical which is less strenuous on my legs.

I have set my workout to allow 'Monday-Tuesday' and 'Thursday-Friday' swap, but i don't like it. It's only if i can't train on those days that i would do the swapping.

Thank you, makes sense and yes even out here in the west, mondays are usually chest night for almost everybody and usually is the busiest night of the week.

I've slowed down on my bench training and would resort to mostly hammer strenght machine. Two years ago I've damaged my pecs muscles and it has never been the same ever since. My right pec muscle insertion was displaced so there is a bit of a hollow portion on my right pit. I mostly have been returning to most of my strength but I get leary about doing something too heavy and drastic as I don't want to go through the same predicament as I had two years ago. It took close to 2 and a half years to recupe on that one. I wish I had agressively seeked second opinion of an orthopedic specialist and ask the possiblity of reconstruction surgery. My primary physician is an internist and recommended nothing but to let it heal at it's own pace, I already had my own opinion about it and I should have taken that seriously since especially lately, I have another gym buddy who had the same problem and had surgery done, he is getting back to normal at a much quicker pace than I have in the past. I'm doing fairly well now though, I am just not going to push myself up to the limit then feel sorry for it all over again.

Monday is legs day for me....

I'm doing fairly well now though, I am just not going to push myself up to the limit then feel sorry for it all over again.

So what's your aim from now on? Bulking? Powertraining? Cutting?

Sounds like you have several years of experience on your belt.

^^^^ I definitely can't really go for powertraining. I can attempt to do that but it's just hard when you once had an injury and was kept away from something you enjoyed doing.

I would say, it would be a combination of cutting most especially and a little bit of bulking up. It would be nice if I can atleast go back to the way I was or better if I can help it.

What are your dimensions at the moment? Weight/Height/BF/Ecto or Meso?

I'll be only cutting till 6th June. Till then, my diet is about 2200-2500calorie/day. No bread, pasta, simple sugars or highly processed carbs and dairy. Just rice, potatoes and some wholemeal carbs such as oats...and that means no more subway. My friend thinks that it's not the 'excessive' fat that is holding up, but how 'saturated' i am. He said to give it a go for a week and give him feedback.

I gotta nutritionally time everything so i don't have that 'starvation effect'.

This whole cutting experience has been very insightful. It shows my body's limitations, limitations, endurance and tolerances. Started in 4th April and went from 89 to 84 in just 3 weeks. Then slowly creeping back to 85.5 again while body fat is still going down. Then muscle starts to thicken which burns more body fat while restraining my calorie intake. The next fortnight will be my 'carb' cycle, then i'm ready for clean bulk.

I guess i'm about 12% bf. My goal is 7-9%.

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Im just curious to find out how much everyone can bench press
im 15 and can bench 90kgs for 3 reps

i used to bench heaps when i was into bodybbulding years ago. last i night i benched 100kg 10times for 5 sets. that was after 2km swim. :banana:
getting old? bah!:banana:

^^ i thought you left wth

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i dont care is he is still posting, thats great, but i still though he was leaving ;)

What are your dimensions at the moment? Weight/Height/BF/Ecto or Meso?

This whole cutting experience has been very insightful. It shows my body's limitations, limitations, endurance and tolerances. Started in 4th April and went from 89 to 84 in just 3 weeks. Then slowly creeping back to 85.5 again while body fat is still going down. Then muscle starts to thicken which burns more body fat while restraining my calorie intake. The next fortnight will be my 'carb' cycle, then i'm ready for clean bulk.

I guess i'm about 12% bf. My goal is 7-9%.

I'm 5 foot 9 only, not sure in centimenter, i'm about between 200lbs to 205lbs, meso, I am not sure about BF index now, it's been awhile since I had it measure, i think i'm at 10%- 11% body fat.

I have stopped taking supplements this month, i had my yearly medical exam and my creatinin level is a bit high, i have an elevated liver ensyme level and my cholesterol is slightly elevated as well. I'm more worried of the liver ensyme so I stopped my massdrol suplement and too high protein in my diet.

I'm 5"9.5' 188ib now. I was 197ibs before cutting and i felt so cumbersome and slow.

Lucky i haven't had any major sports injury *touch wood*. Last Monday i whacked my deadlift bar on the legs shin, but no bruising.

I just finished 1/2 cup of oats. sigh. I haven't tasted coca cola in 6 months...and almost forgetting what it tastes like.

HA HA, I still drink coke coke every now and then but usually diet soda (coke, cola, softdrinks whoweer you guys call it down under he he)

I started eating more oats lately but I mix it mostly with my protein drink. I started mixing my own protein shakes, my fav is chocolate , bananam,peanut butter protein shakes with oatmeal, it tasted much much better than just a plain chocololate or vanilla whey protein. It also fill you up so, at night I usually drink that with greens sometimes or mashed tatters for solid food, but then again when I mixed my protein shake in the blender, i usually add oatmeal at the end so it would not liquify that it serves as solid food and I wouldn't be hungry right away at bedtime.

When i was bulking, i made this post-workout milkshake containing:
- 2cup low fat milk
- 3 teaspoon natural peanut spread
- 1/2 banana
- 2scoop WPI
- 1teaspoon natural honey (optional)

I was hesitant of mixing natural peanut spread with banana, but it actually works together really well. Both have dry after-taste, so it balances it out.

^^^^ I've tried that before, it's just one of the mix I've experiemented on. Not bad at all.

What type of squats and deadlifts do you do? ATG squats? half squats? romanian deadlifts?

Mickeebee, how's your bulking going?

Mickeebee, how's your bulking going?

All went well, I did put on more size than i expected and a little body fat (nothing to worry about though)....having a month off weights completely now.
Concentrating on swimming again...not for any reason other than just coz I feel like it.

Ahh awesome! so how much do you weigh now?

I've been stepping up on cardio lately. I'm doing HITT training on peddles or elliptical every 2nd day. Restricted my diet to just 2500calorie/day and eating oats whenever i can.

Ahh awesome! so how much do you weigh now?

I've been stepping up on cardio lately. I'm doing HITT training on peddles or elliptical every 2nd day. Restricted my diet to just 2500calorie/day and eating oats whenever i can.

I'm living on almonds, brown rice, spinach and fish at the moment.
I hit 91kg....wouldn't really want to be any heavier than that.

Basically, all my meals are cooked at home now. I've given up on subways with hollowed out inside because of the processed bread. I'm still eating heaps of lean meat everyday.

I changed from brown rice to basmati rice because of lower GI.

I'm living on almonds, brown rice, spinach and fish at the moment.
I hit 91kg....wouldn't really want to be any heavier than that.

Seriously?

I could never do that. Gotta have some variety in your food.

Seriously?

I could never do that. Gotta have some variety in your food.

I'm exagerating a bit....I am eating fruit and greek yohgurt, cottage cheese and crackers as well.....it is only for a month athough (having said that, I quite enjoy it)

Basically, all my meals are cooked at home now. I've given up on subways with hollowed out inside because of the processed bread. I'm still eating heaps of lean meat everyday.

I changed from brown rice to basmati rice because of lower GI.

Yeah....I just don't like the idea of that expanding white shit rice in my stomach. Do you find that?

Yeah....I just don't like the idea of that expanding white shit rice in my stomach. Do you find that?

I don't like white rice either, especially gluten rice where it puffs and becomes sticky like glue. basmati is very dry. Just get a big 20kg sack of basmati rice from Asian grocery and you're all set.

Cottage cheese is very good because the protein is similar to casein, which is slow releasing. Great for eating before sleep to maintain steady flow of protein. Don't get fooled by that 'low fat' cottage cheese because it has much more carbohydrates!

I don't like white rice either, especially gluten rice where it puffs and becomes sticky like glue. basmati is very dry. Just get a big 20kg sack of basmati rice from Asian grocery and you're all set.

Cottage cheese is very good because the protein is similar to casein, which is slow releasing. Great for eating before sleep to maintain steady flow of protein. Don't get fooled by that 'low fat' cottage cheese because it has much more carbohydrates!

Spot on brother.

http://i41.tinypic.com/fdf5p5.jpg

Tonight's shot of my HIIT. 650calories in 60min. I'll try level 12 next time but it's gonna be difficult since i only intake 2500calories/day.

What type of squats and deadlifts do you do? ATG squats? half squats? romanian deadlifts?

Not sure how they are called exactly, i do alot of decline legpress. Free weight squats, i'm getting lazy doing legs lately so I always encorporate it with my other workout just so i wont miss it every week. I break it into two parts. Like squats, leg extension with for instance shoulder workout, then leg extensions and dead lefts for hamstrings on my back workout day. I do my calves every other day aswell as my abs.

Seriously?

I could never do that. Gotta have some variety in your food.

I second that, geez Id rather not bother with the vanity thing if I had to eat all that. Greek yoghurt isnt a treat either, lol

I finally found a low gi NON white bread I like, yay

Keeping fit is not vanity. Having a keg as a symbol of boganism is vanity. There are heaps of loGi breads, and most are wholemeal. It's all about taking responsibility for your own actions.

I call it vanity as a joke, Im not a fan of the keg either

As long as trainers don't become obsessive and show-off like a peacock, then i'm fine. It's the same as appearance-led capitalism. You take out a mortgage for a Ferrari thinking that it will build lucrative networks. Suddenly if people are not interested in you anymore, then you either default or buy another substance to lure attention. When you cannot continue with this cycle, all you left to show is a massive debt.

It's the same message for fitness. People take steroids thinking they will get connection through lucrative contracts and peer members will envy you. When you start shrinking, you take injections again and again. Soon, you don't know how to train well because you just cheated and you're left with balls that cannot generate testosterone.

The moral of the story is that journey doesn't end when you have accomplished your goal. Maintaining and sustaining your accomplishment is a journey in itself.

Im putting on (muscle) weight still. But i do still have a bit of a gut. There are muscles under the fat :)

176cm tall, 14% fat, 75KG

Quickest way to get rid of the fat? cardio?
Also what is a good excercise to tighten my stomach?

Quickest way to get rid of the fat? cardio?
Also what is a good exercise to tighten my stomach?

There has been a long debate about whether high intensive weights training or cardio burns the most body fat. There are two reasons:
- Building muscle increases metabolic rate which partially uses body fat as source of energy.
- Cardio (aerobic) training burns muscle and body fat depending on heart rate and type. The ratio between muscle and body fat are dependant on whether your body adapts to repetitive motion and how your target heart rate. On the other hand, when your muscle mass decreases because of excessive cardio then also your metabolic rate. Catch 22.

Nutrition is near-everything when it comes to lowering body fat. It is possible to lower body fat without doing cardio, but that means your nutrition must be squeaky clean and timely depending on your nutritional needs throughout the day. Bulking as well as cutting is 70% nutrition and 30% exercise.

As for fitness, do your weights training more intensively with less breaks between sets and do cardio once or twice a day (less than 1hr).

If i was in your position, i would just make my weights training more intensive (within 1hr) and clean up the diet by reducing saturated fat, excessive sodium and un-necessary carbohydrates in relaxing time. Spread your meals into 6 and have smaller proportions. Making a habit of cooking your own food unless you are absolutely sure the ingredients are clean.

The junk that heads for our hips as fast as we take it away
Julian Lee Marketing Editor
May 30, 2009

THEY are at opposite ends of the lifestyle spectrum but two industries thriving in the recession are inextricably linked - fast food and weight loss.

By the end of this financial year, Australians will have spent $12 billion on takeaway foods, nearly half of it on pizzas, fried chicken, burgers and fries, representing an increase of about $85 for each adult over the previous year.

In the same period, the researcher IBISWorld found, the figure for surgical procedures, diet foods, counselling and programs to combat our addiction to fast food will add up to $720 million.

Women account for 80 per cent of the weight-loss market but, contrary to stereotypes, higher-income families are more likely to buy fast food than those on lower incomes, IBISWorld said in its analysis of industries cashing in on our sedentary and time-pressed lifestyles. Over the next five years both industries are expected to grow: fast food by 2 per cent a year and the weight loss industry nearly three times that rate to become a billion-dollar business by 2014.

An IBISWorld analyst, Ed Butler, said there was little room for innovation in fast food following the introduction of salads, sandwiches and lower fat options - but the sky was the limit for weight-loss companies.

Online and workplace counselling and one-on-one consultations in department stores were the latest trends, but "a successful diet pill … would be the Holy Grail", he said. "If someone was to figure out how to market weight loss to men then there's a massive potential there."

Now that Australia is the world's second-fattest nation, he questioned the effectiveness of many weight-loss programs.

The nutritionist Jenny O'Dea was "flabbergasted" by the projected growth of weight-loss products. She said most have a high failure rate - users later gain at least five kilograms. "If people really wanted to lose weight they should close their gob and go for a walk, which is free."

Joseph Saad, from Weightwatchers, said people viewed its frozen ready-to-eat meals as a "healthier choice" rather than as weight-loss aids.

http://www.smh.com.au/lifestyle/wellbeing/the-junk-that-heads-for-our-hips-as-fast-as-we-take-it-away-20090529-bq8g.html

yeah i know ive been a bit absent lately, ive been incredibly busy with work at the moment, ive practically been living at work the last month, my workouts been cut down to a run once or twice a week and just pushups, situps and heaves.

It should be right to go again in a couple of weeks, but il be back playing rugby so il probably be trimming down a bit.

lol if people could read, they would see on the bottles of diet pills or on the fine print on danoz direct, pills/excercise program should be done in conjunction with a calorie controlled diet.

There has been a long debate about whether high intensive weights training or cardio burns the most body fat. There are two reasons:
- Building muscle increases metabolic rate which partially uses body fat as source of energy.
- Cardio (aerobic) training burns muscle and body fat depending on heart rate and type. The ratio between muscle and body fat are dependant on whether your body adapts to repetitive motion and how your target heart rate. On the other hand, when your muscle mass decreases because of excessive cardio then also your metabolic rate. Catch 22.

Nutrition is near-everything when it comes to lowering body fat. It is possible to lower body fat without doing cardio, but that means your nutrition must be squeaky clean and timely depending on your nutritional needs throughout the day. Bulking as well as cutting is 70% nutrition and 30% exercise.


As for fitness, do your weights training more intensively with less breaks between sets and do cardio once or twice a day (less than 1hr).

If i was in your position, i would just make my weights training more intensive (within 1hr) and clean up the diet by reducing saturated fat, excessive sodium and un-necessary carbohydrates in relaxing time. Spread your meals into 6 and have smaller proportions. Making a habit of cooking your own food unless you are absolutely sure the ingredients are clean.

I'd recommend this same approach when one is trying to trim down your belly. Sadly, in my case, diet is my worst enemy. While I do not really have bulging belly, I find it hard to keep and maintain six pack which I am not really too worried about, it's just nice to have specially during summer time and going for a swim.

Do you usually grill or roast your meat or chicken? Do you not salt? If not, what seasoning do you usually use? Having too little seasoning especially on your steak, grilled chicken or even fish like tuna is just unappetizing most of the time.

How is your meal like everyday? Can you give an example?

Oh ive never seen this thread before.

Ive dropped 17 or 18 kg's (93 down to 75, im about 6ft) since mid-february so im pretty happy with myself. Ive been exercising at least 5 out of 7 days for no less than 40 mins, but pretty intense, well for me anyway.
Ive mainly been using an exercise bike, but also running and mixing some light weights in with it. Ive probably got another 5kg or so to go :)

How is your meal like everyday? Can you give an example?

I eat like 500-700g of veggies daily and about 1kg of meat.

The simplest dish i can make is stir fry with bbq chicken disected. Add button mushrooms, oyster mushrooms, broccoli, carrots, green pepper, 1 bokchoy, cauliflower, beans and 250g of lean chicken. Stir fry with extra virgin olive oil and add a bit of ground pepper. 2 teaspoon light soysauce and 1 tablespoon scoop of pepper paste. Stir and serve with a carb (basmati rice or oats).

That's for two meals. Half one half now and have the other half 3 hrs later.

Try not to eat steak regularly. It takes too long to digest and has high fat content. Try buffalo steak instead. I know it's popular there in the U.S. I sprinkle with a bit of salt. Sometimes eat with cottage cheese or hummus.

lol. I bet this is your nightmare. Eating that much veggies per day.

a kg of meat a day?! that dosn't sound terribly good unless you're body builder surely?

It ranges from 800g to 1kg. Depending if i do cardio in addition to weights.

For a mesomorph with high muscle mass, there is no alternative to cleaning up the diet. If you do cardio excessively, then your metabolism (contributed to your muscle mass) will also eat up your muscle and fat at a faster rate.

Maintaining muscle mass while cutting is the best way to go. Do higher intensive weights training (limiting rest less than 1min: time it) and totally clean out what you eat. If you're 95kg, then you can get away with eating 140g protein per meal, six times a day with similar carbs ratio. Limit sodium intake to less than 4-5g/day.

If you're not sweating heavily when doing high intensity weights training, then you're not training hard enough. Must reach the targeted heart rate in limited amount of time to get a fast pump.

Improving cardiovascular ability benefits high intensity weights training because you are able to take shorter rests between sets. I limit my rest between 20-30sec.

I second that, geez Id rather not bother with the vanity thing if I had to eat all that. Greek yoghurt isnt a treat either, lol

I finally found a low gi NON white bread I like, yay

More to do with my insides than my outsides mate.

I eat like 500-700g of veggies daily and about 1kg of meat.

The simplest dish i can make is stir fry with bbq chicken disected. Add button mushrooms, oyster mushrooms, broccoli, carrots, green pepper, 1 bokchoy, cauliflower, beans and 250g of lean chicken. Stir fry with extra virgin olive oil and add a bit of ground pepper. 2 teaspoon light soysauce and 1 tablespoon scoop of pepper paste. Stir and serve with a carb (basmati rice or oats).

That's for two meals. Half one half now and have the other half 3 hrs later.

Try not to eat steak regularly. It takes too long to digest and has high fat content. Try buffalo steak instead. I know it's popular there in the U.S. I sprinkle with a bit of salt. Sometimes eat with cottage cheese or hummus.

lol. I bet this is your nightmare. Eating that much veggies per day.

Thanks, I happen to like veggies so I would have no problem with it, but, I guess you are right there, that was like a real excessive amount of veggies, it's almost being a real vegitarian he he...

When I eat beef or steak, fortunately, I usually have it at lunchtime and most of my work out hours are after 4PM or 5PM so alot of times I eat more at lunch if I can't eat that much for breakfast when I actually like eating more in breakfast than lunch or diner. I really don't like buffalo meat and you don't usually get it in just any grocery stores, there are places that sells them but they are no way near where I live.

I appreciate your input on the diet. It will help a great deal. If one doesn't live with someone or a gf, it's easier to follow your diet but when you live with someone, temptations are always there, i just have to make a do on whatever possible thing I can get by with.

You can always try splitting breakfast, lunch and dinner into two. 2 breakfasts, 2 lunches, 2 dinners. But about the same calories daily. This is to reduce insulin spike at the same time.

The first 3 weeks your weight will just plummet because of lesser carbs. But your body will start to adapt to new eating habit and thus making it harder to lose weight.

Although i live by myself, most of my close family goes to gym anyhow. My sibling goes to gym after school, mum does resistance pool walking few times a week... If i go to my parent's home, i usually cook foods just add a bit of diversity.

went bike riding last night, ouch

what happened? did you stack?

no, went uphills and for miles, legs and butt kinda sore

Well done. Keep on peddling and you'll get that mid-section you so wanted. lol.

id forgotten how fun bike riding is. a mate is helping me stay on track, includes a abs check once a week & he can see them. is there something where we cant see our own gains, cos i sure as hell couldnt see them

If you can, try to commute to work by bike.

i work split shift, would be a good workout

I've started on anabolic mass protein at the recommendation of a PT friend of mine, and I have to say, it seems to be doing something good. In combination with eating foods like pasta, cheese, and salads, I've gained about 4kg in the past week. Let's hope the trend continues.

^^bit skinny are you Oz frog?

^^bit skinny are you Oz frog?

5'10, and currently 61kg (I was 57kg a couple of weeks ago when I was getting over flu and bronchitis). I also do a heap of cardio (as I teach group fitness), and my metabolism is incredibly fast.

It'll be my birthday tomorrow though, and I'll be one year away from 30. Hopefully things will start to slow down a little bit!

Jesus, get this guy a hamburger

Jesus, get this guy a hamburger

I have Maccas at least 1-2 times a week. Sometimes KFC as well.

I have Maccas at least 1-2 times a week. Sometimes KFC as well.

Aaaarrrgh.....
KFC = Death

You can always try splitting breakfast, lunch and dinner into two. 2 breakfasts, 2 lunches, 2 dinners. But about the same calories daily. This is to reduce insulin spike at the same time.

The first 3 weeks your weight will just plummet because of lesser carbs. But your body will start to adapt to new eating habit and thus making it harder to lose weight.

Although i live by myself, most of my close family goes to gym anyhow. My sibling goes to gym after school, mum does resistance pool walking few times a week... If i go to my parent's home, i usually cook foods just add a bit of diversity.

I have 2 breakfasts every day.

Miliux: Enough of this chit chat - let´s see those guns!

On a seperate note - I swear by resistance bands. I travel a lot and they are easy to take with you. They are great to toning and are useful for most muscles.

Resistance bands are great. Used 'em regularly when i travelled. I also use gyms in airports and hotels. Terminal 3 has a gym, internet and shower facilities at transit hall.

I'll be bulking again from next Monday. I expect quick gains because i've been depleted for so long.

Yeah, i've tried resistant bands as well, they are very handy especially if you're out of town or always on the go. I don't think it will build you up the way free weights can, it helps with maintenance mostly if you are already in shape. It's good for in between workouts when you have to miss your workout days. I still use the resistance band with my shoulder or deltoid workouts which is usually combined with my free weights. Sometimes I use it for warm up phase.

Today marks the first day of bulking off-season. Raised daily calorie intake from 2000 to 2500 today. Gradually raising 2500 to 3000calories in the course of fortnight. I won't allow sharp carbohydrate spike as my body has been so dehydrated because of 3 months cutting.

I did a Friday session today. Couldn't do Monday because i have legs session tomorrow. So far so good. ;)

Effective: 3rd June

Monday back + abs
- 5set deadlifts
- 5set bent over-rows
- 4set lats-pull downs / 3set chin-ups + medicine ball
- 4set [superset] rope abs crunch + hanging leg raises
- 4set dumbbell rows

Tuesday chest + triceps
- 5set bench press
- 5set incline bench press/dumbbell incline press
- 4set cable cross flies
- 4set triceps pull down
- 4set skull crush

Wednesday rest or make up for Monday/Tuesday

Thursday legs
- 5set ATG squats
- 5set leg press
- 4set stiff-leg deadlifts
- 4set leg curl
- 4set lunges

Friday biceps + shoulders
- 5set military press
- 5set [superset] hammer curl + EZ bar biceps curl
- 4set close grip cable biceps curl
- 4set lateral raise
- 4set shrugs

Saturday 1hr cardio + abs
- HIIT

Sunday Rest

Fundamentals
- 60-90 rest between compound sets
- <1min rest between isolate sets
- max 1hr anaerobic exercise
- max 1hr aerobic exercise

^^^^ I noticed that you don't or didn't add decline bench press on your chest day. I see flat bench , incline presses and cable cross-over/fly. Which is more effective to you when it comes to cutting? Dumbbell or barbel bench press.

When do you do your abdominal workout? I pretty much do my abs at the end of my workout. Lately I've been working out 3 days a week only. I had to divide my leg work out and squeese it in any of the resistive training just so I won't totally miss my legs every week, otherwise, my weight lifting days is usually four times a week, just like yourself. Sometimes, I would throw in cardio when I can, atleast once weekly. I would do it twice a week if I find time for it, so, a total of 4 to 5 workout days a week. That is on my lucky week.

The trick is to constantly trick your muscles so it does not get use to same exercise. I rotate dumbbells and bars every fortnight. I do abs twice a week but it also gets used in square ,deadlifts & rows.

^^^^ I noticed that you don't or didn't add decline bench press on your chest day. I see flat bench , incline presses and cable cross-over/fly. Which is more effective to you when it comes to cutting? Dumbbell or barbel bench press.

When do you do your abdominal workout? I pretty much do my abs at the end of my workout. Lately I've been working out 3 days a week only. I had to divide my leg work out and squeese it in any of the resistive training just so I won't totally miss my legs every week, otherwise, my weight lifting days is usually four times a week, just like yourself. Sometimes, I would throw in cardio when I can, atleast once weekly. I would do it twice a week if I find time for it, so, a total of 4 to 5 workout days a week. That is on my lucky week.

I do cable crossover instead of decline chest.

The trick is to constantly trick your muscles so it does not get use to same exercise. I rotate dumbbells and bars every fortnight. I do abs twice a week but it also gets used in square ,deadlifts & rows.

Some guys do these as well, alternate workout every now and then. They said it is effective. I feel they are all just the same as long as you keep doing exercises. I think it's just to get a person not get bored in the same workout routine over and over again but the result would equally be the same. I know I switch over my workout or have alternate workout but I don't really have "tricking the muscles" idea in mind, I just get bored at times. I'm sure whether you do this technique or not, you would still get the same result. But, since some guys and even some authors claim these same approach as effective, sometimes, just sometimes, I would give it a second thought and attribute it to the reasoning on why sometimes some of my workout takes awhile to take effect, somehow, I still get my goals in the end.

To me there is no real right or wrong when it comes to this especific belief as I always firmly believe that each and every individual usually have different body make up or frame, inherited different genes and mostly have different goals so, what works for me might not necessarily work for another person.

I have Maccas at least 1-2 times a week. Sometimes KFC as well.


damn you!

gimee whats a gimee? ohhhh giiimeee, ahhah

Don't know what a gimee is but I've heard of burpees and bosus

bump.

How's your training?

This is my 3rd week of clean bulk. Around 3200calories. Still losing body fat but slower.

I'm on a cutting program just started on Sunday......
All good.

i'm using iFitness on my iphone to track my program... its pretty good and cost 3bucks. I recommend it for the novice part-time gym-goer.

i'm using iFitness on my iphone to track my program... its pretty good and cost 3bucks. I recommend it for the novice part-time gym-goer.

Why only part time?

I'm on a cutting program just started on Sunday......
All good.

What bodyfat % do you want to reach? 6%?

What bodyfat % do you want to reach? 6%?

I'd be happy with 7 or 8%.

I'm about 12% at the moment. Clean bulking but body fat is decreasing slowly. Sitting at 84-85kg. I don't know what my ideal weight is at the moment. My mates think i should go reach 89kg again but i would feel like a barrel. I'd be happy is i improved my deadlifts and lat spread though. My lats are just awful.

I'm about 12% at the moment. Clean bulking but body fat is decreasing slowly. Sitting at 84-85kg. I don't know what my ideal weight is at the moment. My mates think i should go reach 89kg again but i would feel like a barrel. I'd be happy is i improved my deadlifts and lat spread though. My lats are just awful.

I'm gonna have to get lat implants i think....lol
Im around 14% body fat at the moment....will keep you posted

Why only part time?

cause i'm assuming you full-timers have no need for this sort of cognitive aid :P

cause i'm assuming you full-timers have no need for this sort of cognitive aid :P

I was asking why you go to gym part-time????

So what's your mass at the moment Mick?

Gym is pretty much my life I work in one and almost sleep here every night...as boring as that might sound to some people.
I'm 184cm and weigh around 86kgs...pretty happy with how it's all going.
I swim loads (I use to be a swimming teacher) and do weight training in the mornings.
Intense cardio twice a week.
Try not to eat too much 'white' or 'yellow' foods of any kind and try drink about 3 litres of water a day.

Miliux is a great person to talk to about gym routines....
hi big fella.:drunk:
im 182cm and 108kg and you can still see my abs at 44yr. I also swim 2-3km every day and run alternate days and workout.
i contribute my lifestyle to being interested in body building when i was 16.
big arnie is my hero.
now i contribute a healthy lifestyle to being a member of umina surf club. swimming and board racing in the ocean is where the real fun is.

whats your pbs for 50mfree ect?:cheers:

abs are starting to pop big time, but i have the biggest craving for donuts!!!!

You have finally cleaned up your diet eh? lol. Keep the nutrition clean.

hi big fella.:drunk:
im 182cm and 108kg and you can still see my abs at 44yr. I also swim 2-3km every day and run alternate days and workout.
i contribute my lifestyle to being interested in body building when i was 16.
big arnie is my hero.
now i contribute a healthy lifestyle to being a member of umina surf club. swimming and board racing in the ocean is where the real fun is.

whats your pbs for 50mfree ect?:cheers:

You must be really built with muscle to be 108kgs....

yeah, its been so damn hard but the results are noticeable & im getting a few comments on it too, its great. photo shoot, here i come!

I'd be happy with 7 or 8%.

It's probably unrealistic to have 6 to 8% body fat, maybe during a competition where you really have to stick with your diet and rigid exercises very religiously, but, it would be hard to hold on to down that low all year long. I think i've tried this goal but I can only keep it during summer time atleast and you'd slip so easily because of temtation and the fact that you would always feel so tired or spent. IMO, the ideal would be atleast 11% body fat and is very doable all year long. I mean I am not saying it is impossible to have 6% bodyfat because alot of people were able to achieve this goal. Keeping it forever or permanently would be a problem. At over 10 % level, you would already look pretty trimmed and built already as long as you keep it around there to about 12%body weight. Now, this would also depend on one's age. Those who are under 26 can keep 4 to 8 % fat due to the fast metabolism at that age. it's a different story if you are over 30 already.

It's probably unrealistic to have 6 to 8% body fat, maybe during a competition where you really have to stick with your diet and rigid exercises very religiously, but, it would be hard to hold on to down that low all year long. I think i've tried this goal but I can only keep it during summer time atleast and you'd slip so easily because of temtation and the fact that you would always feel so tired or spent. IMO, the ideal would be atleast 11% body fat and is very doable all year long. I mean I am not saying it is impossible to have 6% bodyfat because alot of people were able to achieve this goal. Keeping it forever or permanently would be a problem. At over 10 % level, you would already look pretty trimmed and built already as long as you keep it around there to about 12%body weight. Now, this would also depend on one's age. Those who are under 26 can keep 4 to 8 % fat due to the fast metabolism at that age. it's a different story if you are over 30 already.

I wouldn't really want to be 6%...that's starting to get a bit extreme for me.

The lowest bf% i saw was 4% and that was just for 2 days.

Meanwhile i just made myself salmon and chicken schnitzel. ;)

im in footy season at the moment so i gotta cut the gym down a bit, i also strained my AC in my left shoulder a week ago which has put me back a bit.

Im doing a session when i can, but its hard at the moment playing rugby on the weekend and then taking a couple of days to get over the fatigue.

just a quick question, people say that every 3-4 weeks u should do a kind of different routine to "trick" your muscles.
but im a bit confused about this
for example - i do 20kg bicep curls (with dumbells) for 7reps and 4 sets. after 3-4 weeks does anyone have any recommendations on what to do to trick my biceps because im a bit confused about it.

"Trick" the muscles is the term used to change routine so that muscle don't adapt which makes it less effective in allowing muscle synthesis/hydropathy.

Biceps has two branches of muscles. Inner muscle and outer muscle. Hammer curl focuses on outer biceps and close grip biceps curl focuses on inner biceps.

You can change your biceps workout by doing these:
- hammer curl
- close grip biceps curl
- concentration curl/preacher
- wide grip biceps curl

or combining with back workout
- reverse close grip lats pull down
- chin-ups
- V-bar close grip lats pull down

If i had my way i would just do hammer curl and close grip concentration curl with EZ bar then follow up with reverse close grip lats pull down then V-bar.

I'm gonna have to get lat implants i think....lol

A PT asked me whether i finished my workout. He saw me filling my protein shaker with water at the change room. I had my clothes on and just wanted to fill it before i leave.

PT: Have you finish your workout?
Me: Yeah?
PT: Did you train your back?
Me: Yeah? How did you know?
PT: Your lats are sticking out.
Me: I have lats?!
<me turns around with back facing the mirror>
PT: This.
<him pointing at the lats>
But it's kinda lacking...well i think it's lacking.
<him walks off after washing his hands>

I think my lats are like non-existent. meh.

played rugby today, and all i will say is that the gym work has paid off...

without bragging i did carve it up, i scored a try and set up another, not to mention several other crucial plays. I received the "players player award" as well as the coaches award.

Still lacking match fitness, but i should be right withing a week or two

fantastic thread guys. i was a gym junky in my 20's and loved it (now i'm 37) until the injuries started creeping in. up until now the past 2 years i couldnt go to the gym without feeling pain (screwed up both my elbow joints)...and it really killed my motivation to go.

anyhow after getting some treatment and taking a break i'm back into it again. strength and size wise i seem to react pretty well to weights. my big weakness is diet. for the first time in my life ive developed a gut which i just seem to get rid of.

at the moment i train 4 days a week usually in this manner:

day 1 - chest /tris
day 2 - biceps / legs
day 3 - break
day 4 - back/shoulders
day 5 - start the cycle again

basically i take a break every 3rd day. and also like to take long walks every couple of days.

i'm 179cm and about 85kg, but for the gut to go i reckon i'd need to hit 78kg. thing is, when i hit the weights my apetite goes through the roof and i start eating all sorts of crap....really have had problems fighting off sugar and chocolate cravings.

anyhow today ive decided to start fresh and no more sugars/coffee or chocolate. the big problem is beer on the weekend.

as a quick way of losing fat is having carbs for lunch, working out in the arvo and having a protein shake after the workout and a minimal/no dinner a possible solution?

You have to have some form of carbs post-workout or else your body will start eating up your muscles for energy (i.e. catabolism). Have some fructose carbs such as fruits and veggies and complex carbs (oats, museli, etc).

Coffee is actually beneficial for cutting purposes but without sugar. Take a coffee before training to ramp up that insulin and take advantage of that 'energy' during training. If coffee affects your sleep, then don't worry about it.

Get yourself a BCAA in powder form. Optimum Nutrition Instantised Poweder. BCAA will assist you in preserving your muscle while cutting.

Hey, I thought about that Miliux, plain black coffee prior to work out, problem there with me sometimes is that after working out, I get muscle crumps on the body part I've worked on.

I have a pretty good lats, i'm gifted with that as well as my chest. What I am having trouble building is my shoulder. I want it to be well defined. My shoulder gets real strong and big but it's not as defined as I wanted to be. I may need to figure out a different approach or technique but I have a feeling it might probably has to go with my diet so I can get a real ripped abs and shoulder. My gut isn't big but it would be nice to be six pack all the time although I am pretty sure it's hard to keep it that way considering I am not genetically gifted with a good abs and shoulders.

I am really having a tough time what should be my goal. My mate thinks that i should aim all the way to 95kg and keep body fat addition to a minimal then cut to 7% for Summer. Another mate thinks that i'm 'big enough' and should get ripped to bf7%. My last 3 month cutting was a disaster in the first half as i lost a lot of strength from long-distance high intensity cardio.

I have been more focused on trying to beat my strength records but i doubt i can do it if i go cut again because of strength loss. Unless i aim for 95kg and by then i probably reached my strength goals, then cut down again to more comfortable mass.

i'm 179cm and about 85kg, but for the gut to go i reckon i'd need to hit 78kg. thing is, when i hit the weights my apetite goes through the roof and i start eating all sorts of crap....really have had problems fighting off sugar and chocolate cravings.



I hear ya bro. Took me months to finally get over the sugar cravings. Id work in the morning and swing by donut king and the ice crea shop, have 6 donuts and a milkshake & that was before a decent breakfast, then id scoff chocolate during the day & pig out on a shitload of apple pie and ice cream for dessert. Besides time, I found the best way to get over it was think about the hot abs awaiting me as well as carry a bottle of water. if I got real desperate and water didint cut it, Id buy a small 600 ml or 1 litre milk and gorge on it. Not quite a sugar fix but certainly satisfying, plus a litre is cheaper than a smaller sized flavored milk or coke.

^^
You should venture to the fascinating world of fruit market. You may discover an exotic fruit like apple and banana which will fill you up from fibre intake. lol.

unfortunatly, when said cravings hit, there wasnt much available, being late in the evening and me stuck at work. anyway, unless u a sugar junkie, you can never quite understand the craving thing, fruit didint cut it for me

I have coffee craving and i can't drink coffee when on creatine. So i drink decaf instead of not letting my expensive espresso machine gather dust. Not as good as normal coffee beans but better than nothing.

Any particular reason why you can't take coffee or caffeine when on creatine?

I'm not a big coffee drinker so I don't worry about it that much. Although, it is a good idea to take black coffee before working out just to give you a little boost and energy because of the stimulating effect of it so you would be more alert even after work hours when you are almost worn out or tired.

Caffeine is a diuretic and it dehydrates. It has opposite effect of creatine which hydrates. http://www.bodybuilding.com/fun/johnforb.htm

Oh yeah, I guess i overlooked that part on diuretics and hydration effects of the two. You can flush most of the caffeine anyway if you keep on drinking fluid all day but that also depends on how much caffeine intake you had that same day and what time of the day. Thanks!

well im out injured for a few weeks, ive done a grade II strain on my abductor muscle(groin)..

Pretty frustrating, the best treatment is rest, which means no running for a few weeks, thats going to be hard for me. I suppose i can use this chance to hit the weights hard again for a few weeks since i wont be playing rugby.

Yeah injuries are frustrating to deal with and there's not much one can do about it. So what's your weight at the moment? Just going to maintain?

96kg at the moment, im a naturally big solid guy, but im planning on cutting down to 94kg, im actually thinking about giving away rugby, rugby just means to many injuries, even though some are minor and mean i dont miss games they are forcing me to skip training sessions and workout, i think il retire at the end of this season and get more involved in triathlons, in which case il probably need to drop to around 85kg at least.

96kg at the moment, im a naturally big solid guy, but im planning on cutting down to 94kg, im actually thinking about giving away rugby, rugby just means to many injuries, even though some are minor and mean i dont miss games they are forcing me to skip training sessions and workout, i think il retire at the end of this season and get more involved in triathlons, in which case il probably need to drop to around 85kg at least.

I will warn you that triathlons are addictive. Did my first Olympic distance triathlon earlier this year (after quite a few half distanced events). Just have to improve my bike leg as that is half the event.

Also looking at doing my first marathon later this year. That runners high sure is also addictive!

bump!

I've pinched a nerve in my back after killer squats session on Monday night.
I'm in pain.

I've pinched a nerve in my back after killer squats session on Monday night.
I'm in pain.

Don't you PT blokes learn the first thing you become a PT of how to do squats without pain? lol. :poke:

You are probably happy to know that i had my first PT session last Friday. Running over the forms for these:
- Lying dumbbell pullover
- Underhand pulldown
- V-grip pull down
- bent-over rows
- hanging leg raises
- cable crunches

Yesterday, I couldn't go over 140kg full squats because i started getting lower back pain from last Monday's full back session which included Romanian deadlifts and bent-over rows.

My current weekly gym session is very tight at the moment. Me thinks i should get a lifting waist belt for future high intensity powerlifting exercises.

Don't you PT blokes learn the first thing you become a PT of how to do squats without pain? lol. :poke:

You are probably happy to know that i had my first PT session last Friday. Running over the forms for these:
- Lying dumbbell pullover
- Underhand pulldown
- V-grip pull down
- bent-over rows
- hanging leg raises
- cable crunches

Yesterday, I couldn't go over 140kg full squats because i started getting lower back pain from last Monday's full back session which included Romanian deadlifts and bent-over rows.

My current weekly gym session is very tight at the moment. Me thinks i should get a lifting waist belt for future high intensity powerlifting exercises.

Nothing hurt while I was actually doing the sets, it was the next day that something changed and felt like I was being stabbed in the back.
My technique has been fine for years so I don't know what was different this time.

dam, my rehabs taken a hit, just started running again and my abductor hasnt reacted as well as hoped, its flared up again and probably means another week at least off.

just an update guys....the past 2 weeks i've completely transformed my diet and ditched the beer and overcome the sugar cravings. ie no more carbs or sugars.

now i'm weight training 3 days in a row (2 bodyparts per session) with a cardio day on the 4th day...and the cycle begins again. ie im going to gym every day so that in a week 5 days are weight sessions and the other 2 are cardio/abs

but i'm still paranoid that i havent optimised my diet and instead getting fatter, not thinner....although i can see muscle coming back and im getting stronger, it feels like my gut hasn't changed (have lost 3 kg in 2 weeks though)

for example, can someone critique my diet this week and offer pointers as to how i can improve the weight loss. im really paranoid about eating carbs now.

mon - chest/tris - 15min treadmill
breakfast = skim milk/wheetbix, 1 apple mid morning, tuna can and salad for lunch, banana in arvo, protein shake before workout, piece of grilled red meat with capscicum for dinner

tues - biceps/legs
breakfast = 2 wholemeal slices with peanut butter, 1 apple mid morning, tuna can and salad for lunch, banana in arvo, protein shake before workout, grilled chicken breast for dinner

wed - back/shoulders - 15 min treadmill
diet - similar to mon

thurs - cardio/abs
diet = ????

I'm really worried that i'm sticking to this strict diet all for nothing and not getting any result...ie lose the gut and get a bit more muscle.

also, i'm having a latte with one sugar every morning at work (have to or else i cant wake up for work)

two weeks ago i was 179cm and 85.5kg, now im around the 82.2kg mark...but im not sure if part of that loss is more muscle than fat.

am i on the right track?? if not can anyone else recommend any alterations or snacks i can add to my diet above?

Looks like there are a lot of fine-tuning to do in both your nutrition and exercise regime. I won't give you the details now as it's a bit too late (and about to sleep) but i'll read over your post in detail and make recommendations tomorrow.

In general, you should be targeting about 500g of weight loss/week to minimise muscle loss. Losing weight fast will force your body to do a bounce in weight by slowing your metabolism.

Split the cardio and weights session as far away as possible on the day. Train weights or cardio in morning and do weights or cardio at night. It is meant to reduce catabolism.

Make sure that you eat sufficient carbs and protein just before cardio.

I recommend HIIT (high intensity interval training) cardio. It mimics the weights training by fluctuating between low intensity and high intensity. Do that up to 30min. Do cardio at least 4 times a week and don't do it on legs day unless you are very keen.

Protein shake after weights & cardio.
Carbs & protein before & after weights & cardio.

Add 2 teaspoon of simple sugar in protein shake post-workout. Or eat sultanas.

Fructose sugar (derived from fruits) does not restore glycogen at all. Only glucose, dextrose and sucrose. Dextrose is best post-workout but glucose is not bad either, just slower to absorb to muscles.

Your carb intake should be in a shape of bell curve throughout the day. The peak of bell curve is about 1hr before workout. Your protein intake's bell curve should be peaking at post-workout meal.

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ROFL:lol:

Split the cardio and weights session as far away as possible on the day. Train weights or cardio in morning and do weights or cardio at night. It is meant to reduce catabolism.

Make sure that you eat sufficient carbs and protein just before cardio.

I recommend HIIT (high intensity interval training) cardio. It mimics the weights training by fluctuating between low intensity and high intensity. Do that up to 30min. Do cardio at least 4 times a week and don't do it on legs day unless you are very keen.

Protein shake after weights & cardio.
Carbs & protein before & after weights & cardio.

Add 2 teaspoon of simple sugar in protein shake post-workout. Or eat sultanas.

Fructose sugar (derived from fruits) does not restore glycogen at all. Only glucose, dextrose and sucrose. Dextrose is best post-workout but glucose is not bad either, just slower to absorb to muscles.

Your carb intake should be in a shape of bell curve throughout the day. The peak of bell curve is about 1hr before workout. Your protein intake's bell curve should be peaking at post-workout meal.

This system would get you pack with mass, that would be alot calories a day which is good if you are really intending to gain more mass and strenght. For those who wanted to lean up and just be in shape, they probably would need to cut the calories and continue on more cardiovascular exercises. It always would depend on what the individual's main goals and objectives.

Why there not many natural PT in most gyms? Most are either juiced or on borderline. Those who are clean are/were elite players. I had a PT weekly for 30min session as a spotter but he's off to playing soccer in Perth. So i'm left with a former Wallaby player or another bloke who rarely comes on midday.

It degrades my integrity if i hire a PT who is juiced up or have history of using it.

Interesting discussions here, it sounds almost scientific. I just exercise because I think it's a fun thing to do. I have no goals whatsoever other then to enjoy working out, have some conversations with friends (the social aspect) and to keep fit. I am 173 centimeters tall and weigh about 85 kilograms. I am working out five times a week (once a week I do indoor cycling).

i used to be the same, but i just found myself more and more interested in my body and why and how it reacts to different things

Don't let this thread get buried!

http://www.weightrainer.net/bodypred.html

Here is calculator of what your maximum weight can be naturally.

Enter your height, ankle and wrist circumferences.

righto, my rugby season is over again, so now i can focus back on the weights, i lost about 7kg through the rugby season including a fair bit of bulk, so im basically back to square one.

Im going to do up a new program, i have to be careful when it comes to my shoulders, lifting vertically above me is a 'no no' or anything which places to much pressure on the rotator cuff.

Im thinking i will go for a 4 session/week routine but with cardio thrown in around it, if anyone has any suggestions go for it. A big focus this time will be on core stability, its a area ive neglected often in the past, but i want to really smash it this time round.

Im aiming for a new leaner, fitter and faster version of myself, my goal is to get into triathlons more seriously but im about 95kg at the moment, im thinking 89/90kg will be a healthy weight for me to aim for.

Looks like you can't do military press,clean and jerk and shoulder press because you ruled out vertical lift over your head.

Compound exercises you should add:
ATG squats
Bent-Over Rows
Romanian Deadlifts
Stiff-leg Deadlifts
Hanging leg raise

If you need, get a waist (lifting) belt for stability.

I joined a gym yesterday. Time for me to put on some muscle haha, plus it also gets me free entry into the pool for a year so how could I pass this up?

I joined a gym yesterday. Time for me to put on some muscle haha, plus it also gets me free entry into the pool for a year so how could I pass this up?

What's your current weight and what's your goal weight?

I still have at least 5kg to go to reach my goal weight.

well got a rugby grand final on sunday so after that i will be hitting the weights hard to bulk up some more

What's your current weight and what's your goal weight?

I still have at least 5kg to go to reach my goal weight.

Not sure about my goal but my current weight is only 70kg. I don't want to get heaps big, mostly just put on a bit around the shoulders, biceps, back and legs, and get toned. Any tips? haah

Not sure about my goal but my current weight is only 70kg. I don't want to get heaps big, mostly just put on a bit around the shoulders, biceps, back and legs, and get toned. Any tips? haah

Gaining muscle is 70% nutrition and 30% exercise.

For a beginner i would stick to mostly compound exercises. Then when your physique becomes more developed, you can complicate your program even more. The good thing about starting is that you will grow very quickly if you have nutrition and exercise in check. Much easier going from 70kg to 75kg than 100kg to 105kg, with all things equal.

Monday
BB Squats 3x8
Stiff legged Deadlift 3x8
Single leg press 3x8
Calf raise 3x15

Wednesday
BB Bench Press 3x8
DB Incline Bench press 3x8
Standing Military Press 3x8
Close Grip Bench Press 3x8

Friday
Romanian Deadlift 3x8
Chin ups 3x8
Bent over BB row 3x8
EZ bar Curls 3x8

Check out youtube to see how each exercises are performed correctly.

Wow cool thanks for your help. I think my nutrition is pretty good, but I eat a bit too much chocolate haha. thanks for the weekly program Miliux :)

Used to go to the gym, but frankly, doing 150 situps each morning seems to have the same effect, lost 5kgs over 2 months or so (with a reduction in crappy food). Need to work my arms and do cardio but can't be bothered borrowing my brother's weights ha.

I started back up two nights ago. I'm so sore still though, was only there for about half an hour. Don't understand why these guys spend hours on the weights, all you really need is half and hr to an hr.

Back from gym. Exactly 1hr for the following:

5x5 BB Bench Press, Flat
5x5 BB Bench Press, Incline
5x5 BB Bench Press, Decline
8x5 BB Bench Press, Close Grip
8x5 Triceps Cable Pull down, Rope

Man I really hate the Triceps Cable pull down. I must have really weak triceps. Which is the BB Bench Press? Because there is the supported one and non supported.

Man I really hate the Triceps Cable pull down. I must have really weak triceps. Which is the BB Bench Press? Because there is the supported one and non supported.

Barbell Bench Press.

Non-supported version. The one with olympic bar and bench press frame. You should stick to non-supported version because it's much harder and allows you to improve your shoulder stability. Olympic barbell meant to touch to go low enough to touch your chest or else your rear delts and frontal delts won't improve.

A lot of blokes do the triceps pull-down incorrectly. Your elbow should be tucked in and stationary, leaving your forearm to do the full range of motion. If you move your elbow, then you're basically using your shoulders to compensate.