*** The 2010 Gym Rats Thread ***

How much protein is it you should aim for again? ~1.5x per lean pound bodyweight? So I'm ~187 pounds - 15% body fat (Guestimate) = ~160 x1.5 = 240g?
I'm Currently just calculating what I eat and trying to cut down the carbs and up the fats (any suggestions on fats? Currently I have eggs, fish, peanut butter, I could add in seeds to my shakes?).
 
Anything from 1g to 2g. It's about what finding works for you. I think I'm on roughly 1.5g per lb. I just make sure I don't get too much! I think if you were going to keep carbs around 300grams then you could probaly get away with nearer to 1g per lb but when keeping carbs low calories have to be made up from proteins & fats so you generally tend to find yourself creeping towards 2g per lb.

Other sources of fats can include nuts and also olive oil, udos oil is supposed to be brilliant, but it's quite expensive. I think coconut butter also gets a big thumbs up but the price of the stuff makes baby jesus cry! I usually drop a bit of olive oil in with my scrambled eggs in the morning :)
 
Thing with nuts is I tend I eat too many :o. Might use olive oil etc when frying eggs/omellete rather than 1 cal sprays.

My diet isn't strict as such I eat the same every day, although tbh I imagine its pretty similar macro's with some days carbs heavier than others.
Anything wrong with dropping the oats in my morning shake (~35-45g) and just having an apple and banana?
Eg. today for breakfast I had
200ml whole milk + apple + blueberries+ 25g whey blended (A tasty recipe btw ;))
then a banana on the way to the gym, too low carb pre-wo? I find it hard not to eat carbs when I'm at home (Particularly fruit D=):p
 
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I'm only taking about 200g but I've re-introduced carbs into my diet so my calorie intake via protein has decreased a bit, as it was probably closer to 250-300.
 
Nothing wrong with a low carb breakfast providing you've eaten enough carbs the day/night before. Or enough to make sure you're not still glycogen depleted.
 
I still have protein foods with every meal, but I'm not uber anal about super low carbing at the moment. :) Whilst you don't need carbs, some decent complex carbs are helpful and beneficial. :)
 
Quick question guys, I've been weight training and bulking for about 8 months now, and I've put on a decent amount of size and weight. Unfortunately, as is bound to happen I've put on a bit more fat than I wanted to. The initial goal really was to gain in size but try to stay as lean as possible, but then I'm sure that's what a lot of people hope to achieve! Currently the only cardio work I do is an hour of football once, sometimes twice a week, and to cut some fat but minimise loss of muscle mass I was thinking about adding some interval training or circuit training into my training plan.

Which would be the better option for cutting fat and hopefully improving cardio fitness a bit as well? The only problem I could see with circuit training is that I don't want to abandon my current workout plan as it's working well, but because it is a split workout where I do a different muscle group each day I was wondering if I would have the strength etc to do a circuit session on top of that, and whether that might reduce the time my muscles have to repair after my normal weight sessions? Would I be best doing some interval training on the bike/treadmill etc?
 
When squatting is it just a given that your shoulders and where you rest the bar are going to hurt? Or am I doing it wrong :p?
 
nicktay2605 said:
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Check out the 'Tabata Protocol'.

Andr3w said:
When squatting is it just a given that your shoulders and where you rest the bar are going to hurt? Or am I doing it wrong :p?
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I rest it on the lower portion of my upper traps and also across my rear delts. You have to sort of make a shelf. Whilst it isn't comfortable it isn't un-comfortable or painful. If you sit it slap bang on the peak of your traps you can expect some pain!
 
nicktay - best thing to do is to carry on as you are but add some HIIT on days where you don't weight train, or in the mornings, and then train in the afternoon. Though you haven't told us how many times a week you're working out etc... :)

Squatting shouldn't hurt your shoulder, it should be sat on your traps - bring your shoulder blades together the create more shoulder blade mass.
 
Captain Planet said:
Hahaha - Andrew can't do that though :D

;)

(love you really soft lad)
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-.-

I'm going to destroy you...just like I destory your GF when you are away..

;)

OH NO HE DIDN'T, BOOYAH!



P.s I think that may be my problem, not really pushing my shoulder blades close enough together so i'm having to compensate and have my arms in an awkward position to balance the bar.

I'll give it ago next time I squat, thanks :)
 
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When squating, tense your stomach and lower back when you're in position. Then when going down or up, push your head up and chest out. Also on your way up pull your elbows down and forward and push your chest out and up.

While doing so pull the bar down, like you're doing to bend it over your traps/shoulders.

Doing this with the rest makes it much easier to come up with explosive power and helps with balance and taking stress off your lower back.
 
Freefaller said:
nicktay - best thing to do is to carry on as you are but add some HIIT on days where you don't weight train, or in the mornings, and then train in the afternoon. Though you haven't told us how many times a week you're working out etc... :)
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Sorry forgot to mention that. I'm currently working out 4 times a week, doing:

Monday - chest/triceps
Tuesday - back/biceps
Wednesday - football
Thursday - legs
Friday - shoulders

Thanks for the advice FF, and Benny C thanks for the info too. I've read about the 'tabata protocol' before but at the time didn't pay enough attention to it. Think I might give it a try!
 
I was wondering if anyone could recommend some power grips? I'm finding that my grip is starting to really let me down with deadlifts like I can't fully clench and I'm literally balancing the bar with the tips of my fingers. Cheers. :)
 
Ultimate Grip.co.uk have a great ones, Captains of Crush are also very good.

Although I found that my grip strength improved well before I got them. Static hangs and dumbbel holds really helps aswell :)
 
Just started Bills Starrs 5x5, in 2nd week of 9 so will let you know how it goes. Its supposed to be for novice to intermediate lifters so the numbers ive plugged in based on the test lifts are a bit scary.. Bench finishes on 170kg for 5 which i cant see me making in 9 weeks without chemical assistance but who knows.. :)
 
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