*** The 2010 Gym Rats Thread ***

Concorde Rules said:
It's all very confusing on what I should do and opinions and I really need to find a weeks routine that I can stick to otherwise I loose faith.
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I understand your woes, the gym can be overwhelming at first. Don't worry you'll learn to love it. If you don't want to worry about diet and just focus on lifting then go for it! Once you've got the bug you'll realise that nutrition is incredibly important but I'll admit it took me a while before I started taking nutrition really, really seriously (but honestly good nutrition is just as important as good lifting).

For what it's worth this is what I ate yesterday, I am cutting though so you should want to eat more. I am boring and basically eat the same thing day after day after day, breakfast is always some kind of egg on toast and I rotate about 6 or 7 different recipes for the rest of my day. I am quite anal.

6.30am: Pre-workout shake (1 scoop whey, 350ml skimmed milk), Coffee (horribly strong).

7.00am: Lift

8.30am: Post-workout shake (1 scoop whey, 350ml skimmed milk, 15g Nesquick)

10.00am: Scrambled Eggs (3 medium eggs), 2 slices wholemeal toast

2.00pm: 120g Salmon, 100g Broccoli, 50g Carrots

5.30pm: 300g Chicken Breast, 30g Light Mayonnaise (these were kebabs so vegetables were involved, lots of jalapenos).

9.00pm: Protein Shake


1800 calories, 224g protein (49.8%), 84g Carbs (18.7%), 67g of fat (33.3%)

I order food from ASDA every 2 weeks, costs me about £60 each time. I would definitely buy whey protein though, it's an easy way to get protein when you're in a hurry or just as supplementation if you've not made your numbers each day. Also as you're not cutting you'd probably wish to eat more carbs than me.

Good luck!
 
^TANK^ said:
Sadly when I first got into weights I tended to only do upper body stuff for a few years, thats not the case now though.
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I think the majority of us made that error. I know I did.

I saw a chap that I have always only ever seen work upper body, usually on consecutive days, squat for the first time today. I was gobsmacked. He has quite a high b/f but carries it well so looks bigger than he is. Lots of potential now he's squatting.

I say that but like most people he probaly won't enjoy it and will give up training legs.
 
PAz said:
Benny can you post your typical days diet up for me please?
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http://forums.overclockers.co.uk/showthread.php?t=18122027

This is my reviewed version for a final 2-3 week intense cutting mission before Easter.

As of late it's been exactly that, but just the evening meal I tend to have double the portion of fish. Nearer 250grams of Mackerel, 300 grams of Salmon, sometimes 100grams of couscous. And usually once a week I have a treat day so just eat what I feel like eating. Usually pita's full of nutella or strawberrys covered in melted nutella mmmm:D Usually some other form of chocolate, god knows why but I find myself eating it but not even craving it.

Also sometimes I've banged some tinned mackerel fillets in with my lunch and snack on humous/nuts.
 
Paramount said:
Worth it? What's the outcome, a thick neck? So you just strap weights to your head and look down and up? Never seen it before.
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Is it worth it, well look at bodybuilders with great symmetry and mass, and then look at there pencil necks! To my knowledge a lot of rugby players, MMA, Boxers do this to strengthen their necks to help prevent injuries when receiving blows/sudden impacts.
 
Just to say, I've hit the gym pretty hard these last two weeks and obviously there'll be nothing to show for it yet, but I am already noticing an improvement elsewhere... that is mentally.

For months I've been feeling 'numb' (best way I can describe it; it's a very horrible thing to experience) and hitting the gym seems to have finally helped to knock that on the head. 'Buzzing' isn't the word I'd use, but I'm definitely happier and that alone is giving me the strength and motivation to keep going back, even on days when I'm utterly exhausted. I feel like I have normal emotions again, as odd as that will sound to some of you but again, it's a long story.

I had a rest-day today and I'm already itching to get back for a run and weights. I seem to have more energy than I know what to do with! It's like I'm tuning in to being that energetic 12 year old again! :D

I can already emphasize with FF mentioning earlier that he gets very grumpy when he's not training! :p

Well, it seems the bug has bitten me again. Unfortunately I still don't have total control over my diet (long story), but exercise alone, I'm becoming a happier person. I still absolutely hate where my life is, but the gym is fast becoming a superb vent.

As for whey-powder: I recently bought 5kg of unflavoured whey from MyProtein, along with a large mixing bottle and a small bag of strawberry flavouring. The whole lot came to around £30. MP are currently doing their whey at a small discount too, so it could be worth your while. Likewise, Holland & Barretts are doing tubs of whey et al. at half-price (£12.99) so have a nose around.

With my current stuff, I'm mixing 1g of flavouring to 25g of whey in 200ml of milk and adding in plain porridge oats. It's surprisingly nice and very easy to drink post-gym. I'm having this twice a day on days I use the gym. Be warned though, I've found that too much whey tends to make you need to use the toilet a little more frequently.
 
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Thats good to hear Nix:), I haven't been able to exercise for a while until recently due to straining my rotator cuff so totally understand you when you talk about a lift in mood when hitting the gym.
 
^TANK^ said:
Thats good to hear Nix:), I haven't been able to exercise for a while until recently due to straining my rotator cuff so totally understand you when you talk about a lift in mood when hitting the gym.
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Absolutely. For a months now I've felt like I wasn't able to really 'feel' anything. For lack of a better description everything felt a little sterile to me; I wasn't moody or sad, I just never seemed to feel any other mood than the one I was in and it was really beginning to frustrate me. When I laughed for example, I didn't get the rush of joy you'd expect, and it was very, very odd. The last few days I've definitely felt a lift though - as you put it - to the point other people have said "You're acting strangely.", and I found myself genuinely amused at absurd things - again, it's like I'm finding that kid in me again! - and all this really can only be accredited to gym. Indeed, I can only see myself feeling better and happier the more I go.

In fact, I was walking home earlier and got a little annoyed about something (odd because with the 'numbness' I haven't really been getting annoyed either) and then just had the most overwhelming urge to just run it off. Alas, the gym closes at 10pm and it was already late evening! :p

I'm sure it will give me extra incentive to work hard tomorrow though. :)
 
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Bit of history: Joined a gym and started weight training when I was 18. A year into it I began experiencing major left shoulder pain and was off and on for the next few years, always stopping because the shoulder pain was seriously restricting my range of motion and affecting most of my lifts. Very demotivating so it was a big let down.

I've been back in the gym for about 5 weeks now and lot more determined this time. Was suffering self-confidence issues previously but no more, so not planning on stopping this time and looking to set and achieve some hard targets.

Currently 24, 5'7", 72kg (160lb), and on a 3 day routine:
  1. Monday - Chest & Triceps
  2. Wednesday - Back & Biceps
  3. Friday - Legs & Shoulders
  4. 3-4 exercises per muscle group
  5. 3 heavy sets (10, 8, 6 with a light warmup set if required)
Keeping to the basic lifts for now to ease my shoulder in and avoid straining it, but it does seem to be a lot stronger and the pain seems to be disappearing for good! :D (touch wood)

I'm going to start including squats, deadlifts, lunges, and really focus on heavy loading in another 2-3 weeks. Can anyone give me starter tips on workout routines aimed at huge muscle mass gains quickly? Is a 20lb gain over 2 months realistic and achievable?

My diet is not perfect but I try to get enough carbs and proteins in daily, plus a Myoplex shake straight after session + trying to take one 1 hour before bed. Are there any other supplements which I should be taking? ie. vitamins, creatine, anything for muscle recovery, etc -- need advice on the whole kabush tbh as I don't take any supplement or tablets apart from the Myoplex.

Cheeeeeeeez! :D
 
gee3000 said:
I'm going to start including squats, deadlifts, lunges, and really focus on heavy loading in another 2-3 weeks. Can anyone give me starter tips on workout routines aimed at huge muscle mass gains quickly? Is a 20lb gain over 2 months realistic and achievable?
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Big compounds are your friend from what I've heard.

Deadlifts, military presses, squats, pull-ups, etc. :)
 
*Notes military press and pull-ups :)

Are there any secrets to improving overall strength? My benchpress is really weak (too weak to bother posting :$)
 
From what I've read it's all to do with big weights and low repetitions. Small weights and high repetitions for example would be for endurance and stamina.

Do a 5x5, starting with a weight you're comfortable with and upping the weight for each set. Your fifth and final set should ideally lead to muscle failure. Form is also very important as the more seasoned gym-goers are keen to remind us all!

For compounds like the pull-ups, do something like 2x15 or 2x20 rather than 5x5. Squats and deadlifts, stick to 5x5. :p

Eat, replenish and rest well and then repeat until you have your desired results.
 
Thought i would post these in here rather than start another thread.

New pics of Zak Khan. For those who dont know who he is, he has just turned pro after winning the british finals a few months ago, he also competed in the show down the road from me in Port Talbot
He is going to do some serious damage in the pro ranks.

zackkh10.jpg

zackkh11.jpg
 
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