*** The 2010 Gym Rats Thread ***

ben90 said:
http://fitnessblackbook.com/diet-tips/martin-berkhan-scorch-through-your-fat-loss-plateau/

A good article I just read which I think could be useful to many either now or in the future who are looking to cut, theres a lot of info in their which I think will clash with what most believe, which is what makes it interesting!
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for weight and size loss his article is fairly accurate. However I want those insulin spikes after a workout. However his comments on protein shakes and bars are spot on.

Nuts are healthy end of but it depends on context and ammount you eat! They are calorie rich but also contain good fats. Again for cutting not ideal but useful for slow energy release before a workout.

He does allude to carb cycling which contradicts what he says about insulin spikes. It's about timing and exploiting the insulin spikes!

I disagree with breakfast but he admits he was not a breakfast person. Me, ny hunger wakes me from my slumber!! I also train at high intensity but also after maintaining and/or gaining mass.

What he says is accurate but you will loose muscle mass too doing what he says which isn't really unavoidable.

I don't really believe in diets per se just eat a broad range of foods and a balanced diet and tweak certain macros for achieving what you want. I've never been fat or skinny. Just active with a good Med and French based diet.

As he says and I agree you don't need to change much with your diet just don't buy into fad diets and "quick" fixes. A diet is for life not just for after Christmas! ;)

i don't want to be uber lean throughout the year but if you do then I don't think his ideas are too bad. For strength and size training then I think we all understand that he's not for us. :)
 
BennyC might have something to say for this post :P

On a low/no carb cut at the moment. Just dropped to a penny under 12 stone morning weight, not lost *too* much strength.

My daily diet includes:

Breakfast: Protein shake in water (w/ flax seed and l-glut) + 2x fried eggs in walnut oil = 350kcal

Lunch + Dinner: Chicken/Turkey + brocolli, covered in cheese and chillis x2 = 800kcal

Snack: Bowl of peanut butter + cottage cheese = 400kcal
Snack: 1/3 bag of almonds = 300kcal

Before bed: Tinned mackerel in oil/tomato sauce = ~300kcal

Any improvements/recommendations to this diet? I'm keeping carbs to under 50g with this which is ideal. First week i noticed a drop in bf% but it seems to be plateauing out. I'm wondering if i could switch out some of the snacks for better ones? Maybe the fish before bed isn't a good idea either?
 
Sounds good to me. I'd have just added more veg :P

My daily meals atm is:

Breakfast, 70g of oats with water.

11Am Snack, 5 scrambled eggs, 4 egg whites and 1 yoke. Or Sandwich from shop.
( I only have a 15 min break at 11. )

1Pm, 2 Chicken fillets grilled, only pepper and garlic. large portion of veg, brocolli, coliflower and carrots.

3Pm; 7 Scrambled Eggs, 5 eggwhites and 2 yokes.

5Pm, Preworkout: 70grams of oats, and slice of Emental Cheese.

7Pm Postwork out: 7 Scrambled Eggs, 5 whites with 2 yokes. 2 Slices of Wholegrain brownbread toast with 2 slices of Emantal Cheese.

9 Pm: 2 Grilled chicken fillets, only pepper and garlic with large portion of veg.

10:30, Serving of Whey: 2 scoops.

11Pm, Bed.

I've decided to go on a bit of a bulk after this week. So I'll be adding brownrice to my meals with chicken and I'll be having lean beef aswell when I can, probably at my 3pm meal and 9 pm one.
 
Wow I feel such a weakling. After reading through this thread seeing what people lift. I can only manage to bench 3sets of 8reps at 75lbs... I must be doing something wrong surely?
 
jrwagh333 said:
Wow I feel such a weakling. After reading through this thread seeing what people lift. I can only manage to bench 3sets of 8reps at 75lbs... I must be doing something wrong surely?
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If you're just starting your strength will fly up. Just read the sticky and know to eat correctly/train well (I.e. train your whole body including legs).
 
lemonkettaz said:
35Kg...

I can bench about 55Kg, 3 sets of 8... and I feel rubbish. I always feel like I have a smaller frame than everyone else :)
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My bench is really low in weight (around 75kg) but that's around my bodyweight so I don't feel too bad about it :D

Everyone is different, I can do Wide Grip pull-ups so much easier than most people :p
 
I don't know much about bodybuilding but my advice would be to not worry too much about what other people lift, as Smit says everyone is different and ultimately your main competition will be with yourself so as long as you keep on improving then what does it matter what other people can lift? If it matters none of my lifts are particularly impressive but I know there is progression because I noted what I started with and can compare that roughly to where I am now.

I hope that I can get back to the gym soon, at the moment I'm keeping myself occupied with some running and some basic calisthenics but if the flights situation doesn't sort itself out soon I may have to find a local gym that I can go to.
 
This is what I'm currently getting through on a day to day basis - it works out to be between 3,500-4,000 cals per day - which remarkably is easy enough to do!

Brekkie:

4 Scrambled eggs,
1/2 pot of natural set yoghurt with blueberries
A banana

or

If not in the mood for the above one of "FF's power smoothies" - 1L of goodness! :D

or

If not in the mood, then some organic muesli, with jersey gold top milk, natural set yoghurt and berries, and/or some baked beans.

Snack

100g+ of mixed nuts (unsalted, unroasted) and brazil nuts mixture


Lunch

Typically Jacket potato w/
Baked beans
Tuna
roast chicken (usually a couple of breasts)

side salad

or

FF's Power salad:
Spinach
Rocket
roasted pine nuts
lardons
eggs
avocado
walnut oil

Snack

a couple of Wholemeal Pittas with a choice of fillings:
4 eggs w/mayo
Tuna w/mayo
Chicken and avocado and spinach
Thick cut ham and spinach
Roast beef w/ salad

And / or

Tinned mackerel / sardines

Pre work out:
banana
coffee

Post work out:
FF's recovery blend shake :p

Dinner:
Portion of Fish / chicken / beef
Lots of veggiess (broccoli, sugar snap peas, mange tout, courgettes, corn, peas, spinach, carrots, etc...)

Pre-bed:

cottage cheese w/ sunflower seeds

Yum! :D
 
Freefaller said:
This is what I'm currently getting through on a day to day basis -
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:eek::eek: Thats a lot of tasty food there :)
Are baked beans any good for you btw?
I just had a 4 egg omelette and spinach and added in some spicy chilli baked beans, though I was under the impression they weren't great.

Gonna bring in some pasta +2 cans of tuna mayo for lunch at my call centre job later :cool: as their only cooking facility is a microwave. Any other ideas for low carb meals? (I dont really want the fuss of making eggs when I should be working >_>)
lemonkettaz said:
I can bench about 55Kg, 3 sets of 8... and I feel rubbish. I always feel like I have a smaller frame than everyone else :)
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My bench isn't anything special, but I know I have a larger frame than most other people :cool: strength =/= size.
 
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The beans themselves the harricot beans are great for you, its just the sugary sauce there in that is frowned upon, but in moderation there not 'bad' for you. Its not like there going to pile lbs of fat on you ecspecially when your training like FF is!!
 
I Love getting Black Kidney beans from Lidl, same for their baked beans, very little sugar in it.

Add some extra diced veg and micro and boom, full meal. Lots of protein and long lasting carbs.

Also if I'm super lazy I'l just take baked beans, add tuna and micro. Sounds and looks nasty but it's quite nice.

About 380-420 calories, over 28g of protein and good carbs :)
 
The beans themselves are great. It's the sugary and salty sauce that isn't. That lunch depends on which part of town I'm in as a couple of the cafes where I get my food from do low gi high protien foods but these are their own baked beans. So basically beans in chopped tomatoes! Hehe. So they're pretty good. But even Heinz isn't too bad but it is loaded with sugars and salt :( like most food is. People just don't realise and have got used to eating sweet and heavily seasoned foods. No wonder peoples glycemic loads are all over the place!!!

It is quite a lot of food. But it is tasty nice and fairly good. No cakes or crisps or naughty snacks. A few cups of tea and lots of water too. Oh and freshly squeezed fruit juices. I can't stand stuff made from concentrate foul stuff an insulin spiked madness! Lol!

For low carb foods fish is good, smoked mackerel, tinned sardines, power salad (needs pre-preparation), meat and veg. If you're happy to have low carbs then bakes tattie or couscous is good. Pasta salad if wholemeal with a higher proportion of filling than pasta is also excellent. :) heck even a wrap or a wholemeal pitta where there's more filling than bread is fine. :) soups are good. A good way to get veggies and protein in especially with meat and lentil based soups very filling too.
 
Just got a package from Irish-Lifting.

I ordered some Supplements there. Got the box today and it was heavier than expected.

What do I find, Some On Whey :)

An ab roller thingy and a Head Harness for weight training. Heavy durable on aswell.

This is great! I've always wanted a head harness to even just try out.

Neck training, hmm. Looking foward to that.
 
lemonkettaz said:
Has anyone got any suggestions what to eat post workout?

I heard coffee is good after you have just been to the gym?
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Some sort of simple carbs and some form of protein, obvioulsy whole foods are better but if your on the go or rushed, whey and malrodextrin or dextrose

Skillmister said:
Thats about the same as i can manage.



@N19h7m4r3, i must be reading this wrong, surely you dont eat 19 eggs a day :confused::p
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Your not the only one reading it wrong :eek::confused: lol
 
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