*** The 2010 Gym Rats Thread ***

Meh just went to gym tried a few lifts didn't have the energy, elbow was hurting a bit so walked straight back out. Will try and go again later when i've got a bit more energy.

Disappointed but o well. Start cutting again tomorrow. Cut about 5 kg on last cut so same again hopefully.
 
BennyC said:
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 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 :)


Did you gradually taper your food intake down in the previous weeks?
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I started off with some carb cycling on WS4SB routine which got me used to low carb days. Then i decided to hit low carb head on. The first few days are a struggle, then it seems to be alright.. then i re-load carbs and it becomes painful the next day again haha.

Good shout on the push/pull split. I've looked into a few different splits and that one actually interested me the most.

Have you been able to keep your body fat % nice and low since your cut? My worry is coming off it and going for a relatively clean bulk, but putting on some of the fat i've lost!
 
ergonomics said:
Have you been able to keep your body fat % nice and low since your cut? My worry is coming off it and going for a relatively clean bulk, but putting on some of the fat i've lost!
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Nah I went a bit crazy & carb/chocolate binged for about 6 days :p

I had a reasonably indulgent easter too. Not on chocolate but just generally biscuits/fig rolls etc as it was there while I was home so I ate it. At uni I don't buy it so I can't eat it!

I was never too worried about maintaining my lowest % as it's sort of a 2 steps foward one step back each time you finish a cut. You're overall fat is lower, but some will get put back on. But then the next time yadda yadda till eventually you're lean most of the time!

I also loaded Monohydrate too so got a bit bloated & retained some water. My vascularity is still quite high, as are striations in my shoulders, just the stomach isn't on best form :p

Be interesting to see if I drop much when I come off C-mono in a few weeks.

I think my initial post cut binge was because I knew I was capable cutting succesfully and could 'work it off later' :rolleyes:

I think I usually hit around 50 grams of carbs a day as I didn't go as low as I though. With fair few carbs in 500grams mixed veg (30 something) though none were from 'brown' sources (rice, pasta, bread) etc apart from on re-loads which was usually couscous/toast & nutella lol
 
How much do you load on mono Benny? Im thinking about 20g a day for a few days and then drop down to 5/10. Do you cycle as well? I've read a few things that say you dont need too, and few that say you do or you become reliant on it? :confused:
 
I loaded about 20-30 grams I think for about a week (can't recal the accuracy!).

Though I've read and been told the loading phase isn't actually necesary and that neither is cycling. Though when MP C-Mono is so cheap I figured I might as well load. Going to cycle it too, so will come off for a week or so around 7-8 weeks and then go back on but won't load this time I think.

Hard to say whether it was loading or just having finished my cutting diet & eating more that did make my stomach a bit iffy but nothing to be worried about!

I take 5-6grams (2 5cc scoops) in my pwo shake. Anymore and you just wee it out apparently.

Deffinatley advise cycling creatine as it just seems sensible. Things like amino's though don't need to be as they don't effect any glads (so I'm told).

OT:

Since travelling back to uni my left ankle/soleus has been a bit tender to touch and felt a bit tight just under the gastrocnemius. Hasn't got much better, if anything worse. It hasn't hindered me training but has been reasonably tight still. Despite foam rolling & plenty of stretching. Seems to have swollen slightly so have strapped it up with a boxing wrap and will leave it on over night to hopefully help it go down.

If you've ever seen anybody after they've been kicked in the ankle after playing football they often come up with a bruise parralell to the sole usually about an inch or so down from the ball of the ankle. Around here and round the back is quite tender. Very slight sign of a bruise, but barely visible.

Going to try a bit of light massage on the outter side of the calf to hopefully loosen it up. Doesn't present any problems walking or squatting but never a good idea to go OTT when injured.

Coming down about 60 steps through the park doesn't really help as it's a calf workout in itself. Usually the same calf each step as they're such long steps, gravel/dry mud too :(

Hoping it sorts itself soon! Not asking for medical advice but has anyone had anything similar? if so how long was your 'recovery' time.
 
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Is L glutamine good for doms, also how much should I use (I'm mainly looking for it after a leg day so I'm able to run the day after/2 days after)? I'm considering adding in some post workout with my unflavoured whey shakes (Does it taste horrible too?)
 
The Craig said:
Is L glutamine good for doms, also how much should I use (I'm mainly looking for it after a leg day so I'm able to run the day after/2 days after)? I'm considering adding in some post workout with my unflavoured whey shakes (Does it taste horrible too?)
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Search & ask in the Supplements thread :)
 
I've recently switched to a different gym as it's half the price and the kit is a lot better. My schedule has changed slightly though. I used to go 3-4 times a week for about 75-90 mins. Now I go 5 times a week but only for 45 mins.

I can't go any longer than 45 mins becuase the gym doesn't open any earlier, and I can't start work any later!

I've basically just tried to cut down my rest periods and taken out maybe one exercise and cut down on the existing ones by a set. Thing is that I'm not getting DOMS as bad as usual so am wondering if maybe I should tweak my routine to make it a bit more intense. Any suggestions?

Btw I have a fairly normal 4 day split; legs, shoulders, back, chest. Standard exercises for 4x8-10 on each in most cases apart from the bigger compounds.
 
Well my injury is nearly back gutted as was going to attempt a 180 bench. Re-nearly-injured (my god lol) myself doing hammers and did a cheat on the last set and felt a small twinge GRRR!!!

Last night managed:

115x10
117.5x10
120x9
125x7 (more in the tank)
130x6 (more in the tank)
110x8

Which i think is great for reps that i had to do slower and steadier (injured my anterior delt really gives grief on first two sets and last rep or two once its warmed)

Seated rows
(per arm)

10x80kg
10x90kg
8x100kg
7x100kg

Raised Shrugs

3(105x8)

Wish i could remain injury free this year, last year went without a hitch, for me it seems to be year on year off. Having said that i've been blighted with squats (as haven't done them since forever) so struggled hitting 110kgx10 last Tuesday i think it was (arse to the floor), might start a squat/deadlift cycle for a few months over summer.

Quick question for FF, how many meals do you eat a day and what are the portions like?

I'm getting through £50-£60 of food a week 5-7meals a day (one usually a meal in a can) (all heftyish portions) probably calorie intake around the 3-4,000 mark.
 
I feed (I wouldn't call them meals! :D) about 5-6x a day! I spend around £70 per week on food as well. Though sometimes it hits the 80 mark, sometimes drops to the 60s. I'm hitting about the same amount of calories as you, though never less than 3200.

The portions are enough to keep me satiated for a couple of hours - though leaves me the scope of almost doubling my intake should I want to. Happy to answer more specific questions if you have any.

Sorry to hear about injury - sucks :( Why has it come back do you reckon? sounds like it wasnt' properly healed I guess?
 
Freefaller said:
I feed (I wouldn't call them meals! :D) about 5-6x a day! I spend around £70 per week on food as well. Though sometimes it hits the 80 mark, sometimes drops to the 60s.
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Wow.

I only have £30 a week to spend on food and thats if i dont go out at all :( Bring on being fed at home over summer and only buying my own 'extras' !
 
Hey guys. I'm new to going to the gym. I was after some advice of you all if that's ok. I was into bulking up and putting on some size. Then getting into the cutting. But most importantly at the moment I am after size and strength.

Would you guys go over my meal plan and give any advice please?

I'm 5'10" and weighing 165lbs.

Breakfast: 4 scrambled eggs on 2 toasts.
Half a pot of Natural Yougurt
1 Banana
2 Scoops of protein powder with semi-skimmed milked

11:30 Snack: 1 Banana
2 scrambled eggs on 2 toasts

1pm lunch: 2 Chicken or 2 Fish fillets with vegetables

4pm: 1 Banana

Workout around 6pm

7pm 2 scoops of protein powder with semi-skimmed milk

9:30pm 2chicken or 2 fish fillets with vegetables.

I know this may not be the best at all but just wanted to pick all your brains! :rolleyes:
 
I presume you're a student? I didn't train then, well I did, but not really knowing what I was doing and was just doing some fitness stuff, but was still pretty snobby when it came to food and tended to buy decent quality stuff. I don't really drink, so nights out are cheap for me, and I've budgeted to allow me the luxury of decent food. :) I like my food so I ensure that I allocate the resources for it accordingly. :)
 
jrwagh333 said:
Breakfast: 4 scrambled eggs on 2 toasts.
Half a pot of Natural Yougurt
1 Banana
2 Scoops of protein powder with semi-skimmed milked

11:30 Snack: 1 Banana
2 scrambled eggs on 2 toasts

1pm lunch: 2 Chicken or 2 Fish fillets with vegetables

4pm: 1 Banana

Workout around 6pm

7pm 2 scoops of protein powder with semi-skimmed milk

9:30pm 2chicken or 2 fish fillets with vegetables.

I know this may not be the best at all but just wanted to pick all your brains! :rolleyes:
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I'd increase my calorie intake by fair bit if I were you. Looking at that you definatley need more carbs, the only carb rich things you got on your diet are 3 banannas and a few of slices of toast.
 
jrwagh333 said:
Hey guys. I'm new to going to the gym. I was after some advice of you all if that's ok. I was into bulking up and putting on some size. Then getting into the cutting. But most importantly at the moment I am after size and strength.

Would you guys go over my meal plan and give any advice please?

I'm 5'10" and weighing 165lbs.

Breakfast: 4 scrambled eggs on 2 toasts.
Half a pot of Natural Yougurt
1 Banana
2 Scoops of protein powder with semi-skimmed milked

11:30 Snack: 1 Banana
2 scrambled eggs on 2 toasts

1pm lunch: 2 Chicken or 2 Fish fillets with vegetables

4pm: 1 Banana

Workout around 6pm

7pm 2 scoops of protein powder with semi-skimmed milk

9:30pm 2chicken or 2 fish fillets with vegetables.

I know this may not be the best at all but just wanted to pick all your brains! :rolleyes:
Click to expand...


Ditch the protein shake in the morning - no need for it.

You could add some decent quality cals by eating nuts, cottage cheese, tinned mackerel/tuna/sardines etc... Very low carb diet - was that intentional? You can let yourself have some cars, certainly post WO.

KEy is to keep it varied too. As well as pre-paring the food the night before, makes eating the next day a lot easier! :)

How big are the portions what is your calorie intake and a rough breakdown of the macros? The foods look good, but I don't know the quantities - as it could be way too little, or just right. :)
 
wordy said:
I'd increase my calorie intake by fair bit if I were you. Looking at that you definatley need more carbs, the only carb rich things you got on your diet are 3 banannas and a few of slices of toast.
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Why more carbs? Although they are an easy way of getting calories in if he can get around without it, with fats and protein then it's all good. :)

Carbs post wo is useful/beneficial though - furthermore he does have some fruit pre-workout. So from that point of view it's fine. I've set a limit of 100-150g of carbs per day which is only around 400-600 cals of carbs a day. :)
 
Freefaller said:
How big are the portions what is your calorie intake and a rough breakdown of the macros?
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I haven't really been counting the calories to be honest. I just thought to eat more, the better.

You asked if the low carb diet was intentional. It was because after reading many articles I was led to believe that a low carb, high protien diet was best
 
I prefer it, some people challenge it, fact is you need very little carbs, you can get most of your useful calories from protein and fats. Fats are important though!! Not sure if you're getting enough - nuts, avocado, olive/walnut oil, oily fish etc... :)

Counting calories isnt' always beneficial or helpful - was just curious as to how much you're taking in that's all - as I said, it could just be enough or not even close! :)
 
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