*** The 2010 Gym Rats Thread ***

ergonomics said:
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Looks good.

I have a thing where I need to eat huge volumes of food. I just need filling up! Irrelevant of calorie count, which is why I eat mixed veg by the half kilo! :p

Diet looks good, carbs are nice and low. Make sure you vary your meat/fish intake as much as possible and it'll also stop you getting bored/fed up.

You might find a carb re-load a good idea. How long have you been cutting? When did you last re-load (if at all yet?). Also what kind of & how much cardio are you doing?

Looking back over my records everytime I reloaded 2/3 days later I weighed in lighter. When I didn't reload I plateaued ;)
 
Skillmister said:
@N19h7m4r3, i must be reading this wrong, surely you dont eat 19 eggs a day :confused::p
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ConTRo13R said:
Your not the only one reading it wrong :eek::confused: lol
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Not reading it wrong at all, sometimes I go through 21 a day.

It all depends on if I'm doing a normal workout or doing powerlifting for a new personal best.

If so I'll eat those extra three, I'll also add more carbs for fuel.

We buy our eggs wholesale from a farm so it's cheap protein. :)
 
N19h7m4r3 said:
Not reading it wrong at all, sometimes I go through 21 a day.

It all depends on if I'm doing a normal workout or doing powerlifting for a new personal best.

If so I'll eat those extra three, I'll also add more carbs for fuel.

We buy our eggs wholesale from a farm so it's cheap protein. :)
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Does this not bung you up lol?
 
BennyC said:
You might find a carb re-load a good idea. How long have you been cutting? When did you last re-load (if at all yet?). Also what kind of & how much cardio are you doing?

Looking back over my records everytime I reloaded 2/3 days later I weighed in lighter. When I didn't reload I plateaued ;)
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I've been cutting for two weeks now, carb loaded three times. Not by choice though - i get free dinner where i work (when im on shift) and if i had a meal with no carbs id end up with 10g of food :/

I think i'll keep it up for another fortnight, try and reload every 3 or 4 days.

I'm weight training 4 days a week (upper/lower split) and mixing up steadystate cardio (~5 miles) with HIIT (when my shinsplints are at bay) on off days.

What did you eat before bed on your cut Benny? I'm finding i wake up feeling tired (as expected) with less muscle/more fat than the night before. Wondering if i'm not eating enough before bed or eating the wrong thing.
 
N19h7m4r3 said:
Nope, I find that it's the egg yokes that cause that.

Considering I only use about 6 of those throughout the day, it doesn't affect me in the slightest.

I may use 7 eggs, but there'll only be at most 2 yokes in there.
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Hmm, just had a check on asda, and smartprice eggs work out at 9.7p each. Not bad at all! Might have to buy some, even if i just go for 2 a day.

Do you know how much protein you lose throwing the yolks?
 
Skillmister said:
Hmm, just had a check on asda, and smartprice eggs work out at 9.7p each. Not bad at all! Might have to buy some, even if i just go for 2 a day.

Do you know how much protein you lose throwing the yolks?
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On average there's about 2.5grams of protein per Large Egg Yoke, while it has about 6 grams of fat.

There's about 5-6 grams of protein for each egg white, and no fat.
 
Freefaller said:
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. :)
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I've only just started intermittent fasting so cant comment, but theres a lot of clients hes trained that have put on muscle through what he teaches, and I think its highly underrated in terms of effectiveness.
 
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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None of my lifts are great by even the smallest persons standards but bench is in a totally new league of crap! lol :D I just get on with it, what other people think is irrelevant, everyone starts somewhere.

N19h7m4r3 said:
On average there's about 2.5grams of protein per Large Egg Yoke, while it has about 6 grams of fat.

There's about 5-6 grams of protein for each egg white, and no fat.
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How could you chuck away alll those poor vitamins you horrible person :( :p
 
ben90 said:
None of my lifts are great by even the smallest persons standards but bench is in a totally new league of crap! lol :D I just get on with it, what other people think is irrelevant, everyone starts somewhere.



How could you chuck away alll those poor vitamins you horrible person :( :p
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Haha, I'd rather lose 30grams of fat, than have to work it off later aswell :p

Also I've tried 7 egg scrambled eggs with all whole eggs, oh the fumes. I nearly killed my housemates:D
 
If there was one staple I would choose to live on it would be the yolk, it tastes sooooo good. I hear you on the fumes part, people always moaning when i've cooked eggs.
 
ben90 said:
If there was one staple I would choose to live on it would be the yolk, it tastes sooooo good. I hear you on the fumes part, people always moaning when i've cooked eggs.
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I actually dislike the taste of the yolk, I only add it to add more substance.

If I don't have eggs, I just have a tin of redkidney beans and some tuna.
 
ergonomics said:
What did you eat before bed on your cut Benny? I'm finding i wake up feeling tired (as expected) with less muscle/more fat than the night before. Wondering if i'm not eating enough before bed or eating the wrong thing.
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When I reloaded I went a bit mental and also used it as a binge oppurtunity. Anything from 2-400grams of carbs. Though I was soley using HIIT so very glycogen depleted.

You won't loose muscle over night.

I use Phd Pharma Blend before bed it's a 42gram serving. So usually I'd half it and just have one scoop. Though depending on if & how much I had snacked I'd have the full serving as it's only 200 calories.

You might find a push/pull split could work well as you can make it very aerobic jumping from upper to lower on both push & pull days. Keeping your heart rate higher for the duration of your workout and thus burning more calories :)

Just try not to make too big a calorie defecit. I think I ate around 1800-2000 calories a day and then burned around 300 on the rower and then 2 barbell complexes & some circuits. So probaly no more than 500. Plus I was in the workshops most days including the walk there and back.

Did you gradually taper your food intake down in the previous weeks?

OT:

All aboard the 'PAIN TRAIN' for a leg workout today :p

Back Squats:
60KG x 20
80KG x 10
100KG x 10
110KG x 5
120KG x 5
130KG x 5
140KG x 5
150KG x 3
120KG x 10
100KG x 20
70KG x 30

Deep Leg Press, feet together & up high on the plate
105KG x 20
115KG x 15
125KG x 12

Leg Curls
45KG x 20
45KG x 20
45KG x 20

Calves- Donkey Raises, single leg @ bodyweight
20 reps/till failure each leg x 8 sets
Seated Calf Raise -plates on each knee
20 reps/till failure each leg @ 40KG x 8 sets

FST7 Leg Extensions
45KG x 15 reps x 7 Sets - 30-45 seconds rest.
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Job done.

It's a comercial (stack) leg press and not plate loaded, I've not tried plate loaded but not sure which is easier or which feels heavier! Could really feel my adductors/abductors & hips taking some serious load during the leg press pyramid. So much so that I couldn't touch my knees together without quads failing and falling over :p

Volume calf training is working. Measurements seated with toes pointed down. Left = 16.5" Right = 17". Left is giving me some jip atm :mad::rolleyes:
 
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Freefaller said:
only 1/2 an inch off me!! My calves suck :(
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As did mine.

I have a training partner just for legs :p

He read an article somewhere. What we've been doing (well donce 3 times so far is:

Week 1.

Donkey Calf Raises
Seated Calf Raises

Both for 8 sets of 20 reps/failure/near failure

Week 2

Leg Press Toe Presses with a slight bend in the knee to work Soleus.
Standing Calf Raise on the Smith

3 sets of 20 reps for both, but heavier than week 1.

Basically just blasting them with volume. Also partialling etc to maximise pump. Legs getting hit every 5 days at current in regards to frequency.

Today was the second round of 'week 1' and I've seen massive change in shape & size. Calves were something I never gave much time due to iffy ankles but also being so spent from blasting upper legs. Separation is up too. I'll be happy when I have a big vein running through them :D

On my way back up to Lincoln I saw a cyclist in Kings X with the most monstrous calves I've ever seen. 19-20" easily, lean as a mo fo with plenty of veins! Looked like two hearts had grown where his calves should be. Was awesome :cool:
 
Bloody hell Benny that's one hell of a leg workout.

I think I'll give something like that a try aswell next week.

Just the squats part, I've basically already got the rest. Just need more volume on my squats :D
 
Yeah. Once you've lifted heavy everything else feels like feathers. So just work your way up in the strength ranges. Then just drop weight and burn out! Think that was roughly 110 reps give or take.

The 20 @ 100KG & 30 @70KG I try not to lock out for as long as possible. And then use a rest pause approach if I need to though try not to reduce it to singles.

Give some high feet together leg press a go straight after. Absolutley fries you legs! Come deep enough so that you can't breathe deep at the bottom of the rep for as big a ROM as possible. Not quite knees to shoulders but deep enough!
 
Little update from myself, I use to keep a blog on muscletalk.

Will be keeping a blog link to here. Will be adding pics/weights/measurements/nutritional info when im home and have a nice big mirror to take the pictures etc in.

Then can finally start the real strength training.
 
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