*** The 2010 Gym Rats Thread ***

[ConTRo13R]

Did a cahrity spin cycle class today, got interested by a female friend who has been doing it since she was 15, i thought itd be hard but bearable...oh how wrong i was, it was agony, the physical burn i was so out of sorts, it was very embarassing...ecspecially as i was feelin sick and if i had pushed it that more would defo of been sick....i can be expecting some serious DOMs tommorrow...well wen i awake lol

 

[BennyC]

Arghh I just wrote some epic post to have only lost it all! GRRR!

Basically am back at uni after a fairly indulgent easter, no chocolate but just too many biscuits and fig rolls. Training is going well size & strength are both progressing.

Planning on lowering carbs to 200g or less per day leaving me with a p/f/c macro's of 40/40/20 and around 3500-3800 calories.

Another cut planned for the end of May 2-3 weeks this time so not quite so long but hopefully be quite effective. Will go VERY low carb, much lower than last time. This should be fine as all I'll be doing is minding our exhibition so don't need great amounts of energy. It'll be tough but hopefully very effective (basically meat, fat & small amounts of vegetables *grim*). Fasted cardio in the morning and then pre work out too is the plan. Also planning on doing some fasted cardio in the morning at weekends providing legs allow, hopefully once during the week depending on workload too.

Whilst I favour volume training I'm going to try a lesser approach with 16 sets maximum for compounds and any isolations 8 sets maximum. Usually each exercise will be a pyramid of 4 sets ranging from 12/10 reps down to 6/4. Same again for isolations so I should be able to do 4 compounds and 2 isolations. Hopefully see some better growth from this and it'll also encourage me to really work harder as each rep needs to really count.

 

[Paramount]

Doesn't fasted cardio mean more muscle mass used for energy? So while yes it's very effective for losing weight, its because you're losing a large amount of muscle as part of it?

Not stating, just questioning.

 

[BennyC]

Doesn't fasted cardio mean more muscle mass used for energy? So while yes it's very effective for losing weight, its because you're losing a large amount of muscle as part of it?

Not stating, just questioning.

It's a good question something I find confusing too.

I originally was under the impression that calories burned are calories burned. However after reading around on UKMuscle it would appear that fasted cardio burns more calories from fat. I'll see if I can dig out a thread on it.

Some decent posts amongst the rabble:
http://www.uk-muscle.co.uk/losing-weight/94266-eat-before-cardio-fat-loss.html

http://www.uk-muscle.co.uk/food-diet-nutrition-info/94176-fasted-cardio.html

Can't find the exact thread, it's a good board though have a dig around on there if you like.

To an extent you're right but even with regular cardio you still run the risk of burning off muscle mass. I'm not sure if it's easier for the body to turn muscle via gluconeogenesis into energy or to burn fat. I need to do some more reading before I jump straight in and have plenty of time to do so!

With correct diet & useful supplementation (BCAA's) to minimalise catabolism it should be possible to loose minimal amounts, if none at all.

Edit: HIIT - fasted isn't advisable due to not being able to get glycogen quick enough from muscles, so if low carbing protein/muscle may well be burnt. So would have to be some steady state/hill intervals.

 

[DarkShadow]

Great effort there Dark Shadow, are you still thinking about competing? The 180kg squat did look easier as you say, weird how one can have that mental plateau at a certain weight then once you're beyond it the next step seems almost trivial.

The feeling is there at the back of my mind to do it, we'll see how things go

That chap spotting me is none other than Mick Quirke! He's been BB'ing for approx 40 years. He told me I easily had 180 in me and I wasn't agressive enough. He told me to control myself coming down and then explode up which is exactly what I did.

Bloody hell!

Impressive Dark Shadow, very impressive.

I've only got a smiths machine to squat with and I've hit a wall at 140. Can't seem to get over that.

But 180 squat?

Bloody hell! I only DL 170 at 68kg BW, my 140 squat looks rubbish now

Dude you were creeping up my rear (that sounds so wrong! haha), it was scary

Seriously 170KG DL raw at 68KG is awesome! I can't top 170KG either so we're on the same boat there but you weigh 2kg less!

Squatting twice your BW is immense, keep at it. I think you'll top that at free weights. If you were stick me on a smiths I would struggle at 100KG. The movement is forced and unnatural, I wouldn't be surprised if you catch up any time soon!

Bloody hell that's awesome work! You're catching me up!! Well in fact you're ahead by miles in terms of power:weight Rep was maybe a little fast, but it counts, so what the hell! You should compete. That's absolutely brutal strength for your weight. I bow down to you. I am in awe. Yet I feel proud

keep up the good work mate fantastic effort.

Thanks FF! My other lifts are wayy off But I am coming for you at 200KG!

Awesome ds, im actually speechless! Such a great strength for your weight! your basically what im aiming for in the next year or too!

Thinking about starting intermittent fasting soon, looks awesome!

Keep at it, I started squatting early last year and I remember I started off at 40 KG

Any reason in particular you've started intermittent fasting?

 

[N19h7m4r3]

Dude you were creeping up my rear (that sounds so wrong! haha), it was scary

Seriously 170KG DL raw at 68KG is awesome! I can't top 170KG either so we're on the same boat there but you weigh 2kg less!

Squatting twice your BW is immense, keep at it. I think you'll top that at free weights. If you were stick me on a smiths I would struggle at 100KG. The movement is forced and unnatural, I wouldn't be surprised if you catch up any time soon!

Haha that sounded so wrong...

I have to agree with the Smith being unnatura, I really dislike it. But hopefully I can join a gym during the summer, since I'll be at the folks' for it.

I'd say you probably have 180DL or 190 in you easily since you've obviously got the leg strength.

Maybe you just need to pace up and down infront of the weights and pshyc yourself up. I do that everytime I go for heavy lifts.

People must think I'm mental, until I get that last reps out.

 

[Walkerie]

Hi all, been cutting now for about 2 months mainly my meals consist of, chicken breasts, salmon, tuna, ham, poached eggs, chilli with lean mince and occasionally beans. Im looking to add a few carbs as pretty much im just on an atkins atm, wait is dropping off him gyming and swimming 5/6 times a week. Looking for some clean carbs as pretty much atm all I have is the carbs from the bread if I have a sandwich.

 

[Buffman]

for clean carbs- fruit/veg, sweet potato, brown rice/brown pasta/brown bread, couscous (iirc)
edit: oh and oats as DS recommends below

 

[DarkShadow]

Haha that sounded so wrong...

I have to agree with the Smith being unnatura, I really dislike it. But hopefully I can join a gym during the summer, since I'll be at the folks' for it.

I'd say you probably have 180DL or 190 in you easily since you've obviously got the leg strength.

Maybe you just need to pace up and down infront of the weights and pshyc yourself up. I do that everytime I go for heavy lifts.

People must think I'm mental, until I get that last reps out.

Haha, free weights will seem a bit awkward but you'll adjust.

The problem lies with my grip. I haven't tried chalk but the last time I did 170KG (a few weeks ago) I ripped two calluses! I'm confident I have the strength but it's the grip which I need to focus on after Uni finishes (not long to go). I also think my back and form needs work.

What's stopping you from topping 170KG?

Looking for some clean carbs as pretty much atm all I have is the carbs from the bread if I have a sandwich.

Oats and milk??

 

[N19h7m4r3]

Haha, free weights will seem a bit awkward but you'll adjust.

The problem lies with my grip. I haven't tried chalk but the last time I did 170KG (a few weeks ago) I ripped two calluses! I'm confident I have the strength but it's the grip which I need to focus on after Uni finishes (not long to go). I also think my back and form needs work.

What's stopping you from topping 170KG?

Ouch! I lost some callusses like that before.

I use myprotein's liquid chalk now on really heavy lifts.

Hmm, I've not tried anything over 170 yet, might give it a shot in 2-3 weeks.

i recently had two weeks off with no training cept hand grippers, 75kg ones at the folks' during easter.

Had a dissapointing back session for Deadlifts on Thursday, so I want to get it all good again then I'll try a new PB.

I think a lot of it is all in my head though. My old PB was 140, then had a mental block for ages, until a friend kept going at me to add more and more weight.

Mental blocks are horrible for lifting. I just need to dig down and try again

 

[Freefaller]

Most of the battle when you leave competition with others aside, is mental and a fight against yourself. Some friends rather foolishly once didn't state how much they put on the bar and got the other to lift it. He PB'ed. However this doesn't always work!


This morning's weigh-in 16st 2lbs.

 

[BennyC]

Big leg session today. Using my improvised squat rack worked up to 140KG for 3 reps which was then drop setted to 100KG x 10 and 60KG deep x 20 So so so so so so so so so much better than a smith! Albeit a lot more dangerous! but it's worth the risk. Could feel it working everything so much more and was actually easier as it's a much more natural pattern.

Will have a stab at a freeweight PB in the near future providing I have enough spotters.

Bloody bar doesnt half like slipping on a sweaty back though!

Absolutley blasted calves too. I have a legs training partner now and we absolutley blitzed calves with some high volume donkey calf raises.

Also showed me a good hip/ab exercise if you improvise on a leg extension machine and sit on the edge.

Bring on the DOMS.

 

[PAz]

I'm back from Poland and very fat Vodka and general fatty food every day for a week have taken their tole. Trained with the powerlifter over there again and had an interesting chat regarding his training history and his opinion on Polish training in general (he's trained a lot of people in a lot of places across the country). Will post it up a bit later.

Saw your videos on ESN FF, you look ******* huge mate.

Squats much much better ey Benny, Smiths suck for em!

EDIT: I've put on 2.3kg of weight in 6 days rofl

 

[Freefaller]

You've got to enjoy yourself PAz! Good to see you had fun on your holiday!

Yeah I've stacked on a fair bit of mass a lot of water retention too no doubt!

 

[ben90]

Any reason in particular you've started intermittent fasting?

Havnt started, if I do it will be within the next week as im doing some more research, I only understand the basics of it atm.

The main reason is down to meal planning, its just gay having to make food all through the day, and 2/3 big meals is much better suited to me. not only that, but there seems to be some health benefits to doing things this way as well.

There are a few people over at myprotein who are very clued up on it, and some of them are seeing great results, and much prefers IF over the traditional 2-3 hour eating period, so thinking about giving it a bash.

 

[Settleddown]

Hi anybody a member of puregym? I have just signed up to the one in Leeds and wow £15 for a top-notch gym with every machine possible is a total bargain, its a brand new gym too My bro is 17 but it states 18s only, would he get away with joining do you think?

 

[Buffman]

Hi anybody a member of puregym? I have just signed up to the one in Leeds and wow £15 for a top-notch gym with every machine possible is a total bargain, its a brand new gym too My bro is 17 but it states 18s only, would he get away with joining do you think?

Did they ask you for ID? If so probably not unless he has good fake ID. I doubt the gym would be happy if they found out too

 

[Settleddown]

Well it is an unmanned gym after 8pm weekdays and 5pm weekends and is 24hrs, so he could go when the staff are not there, he is not a gymnoob and being going to a local council gym I think its called bodyline or something like that for nearly 2 years, but he doesn’t look 18 haha!!! Kind of strange to have an 18+ policy are most gyms like this?

 

[Buffman]

Well it is an unmanned gym after 8pm weekdays and 5pm weekends and is 24hrs, so he could go when the staff are not there, he is not a gymnoob and being going to a local council gym I think its called bodyline or something like that for nearly 2 years, but he doesn’t look 18 haha!!! Kind of strange to have an 18+ policy are most gyms like this?

My locals 16+. I guess its just a health & safety thing. Oh yeah those 24hr gyms look awesome

 

[Settleddown]

Yeah it’s awesome!! Just turn-up when you like and for £15 it is unbelievably good value for money.

I think he will sign up and if indeed he does get asked for id by a member off staff when he is there I guess we shall see what happenes.

I find it strange 18+ only, but hey its there gym!