*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
- Start date
- Status
Soldato
- Joined
- 7 Aug 2003
- Posts
- 8,030
- Location
- Bedfordshire
I think I might have lost some mass in my chest. I think it was all the work I did this week :S
David
David
Soldato
- Joined
- 7 Aug 2003
- Posts
- 8,030
- Location
- Bedfordshire
Work? What do you mean 'work'?
I may have gone a bit mad this week:
Monday - 1.5-2 hours cycling
Tuesday - 3 hours climbing
Wednesday - Chest+Triceps+Circuit class
Thursday - rest
Friday - Back/Biceps (tonight)
Saturday - Legs/Shoulders (tomorrow).
I don't think I have eaten enough either
David
Associate
- Joined
- 21 Aug 2007
- Posts
- 247
- Location
- Bognor Regis, West Sussex
Hi Guys
I am very much a beginner within the world of weightlifting, having previously been one of those people who thought cardio cardio cardio was the best way to lose fat. This has resulted in me becoming rather skinnyfat. I am 6ft and at my heaviest was a lardy 15 stone 10, and through a larger than needed calorie deficit am now 13 stone 9. I am now just a much smaller version of myself but remain wobbly and possess the strength of a small girl!
I have now seen the light and with the help of a friend, am hitting the weights, with a structured 3 day split program. I am starting slowly and just getting stuck into it, and seeing where it takes me. I have also cleaned up my diet, and am sticking to lean protein, complex carbs and plenty of fruit & veg.
I am a little bit confused with diet when it comes to calorie intake. As a beginner, do I need concern myself whether the above foods leave me in a calorie surplus/deficit? There is so much conflicting advice on the internet and from people at the gym! If I lift heavy ( heavy for me anyway!!) and stick to a strict 3 day a week program, whilst eating at a slight ( clean) surplus, will being a complete beginner be advantageous for me, allowing me to 'recomp' and burn fat whilst gaining muscle?
Any advice would be great. Sorry if this isn't the right thread!
I am very much a beginner within the world of weightlifting, having previously been one of those people who thought cardio cardio cardio was the best way to lose fat. This has resulted in me becoming rather skinnyfat. I am 6ft and at my heaviest was a lardy 15 stone 10, and through a larger than needed calorie deficit am now 13 stone 9. I am now just a much smaller version of myself but remain wobbly and possess the strength of a small girl!
I have now seen the light and with the help of a friend, am hitting the weights, with a structured 3 day split program. I am starting slowly and just getting stuck into it, and seeing where it takes me. I have also cleaned up my diet, and am sticking to lean protein, complex carbs and plenty of fruit & veg.
I am a little bit confused with diet when it comes to calorie intake. As a beginner, do I need concern myself whether the above foods leave me in a calorie surplus/deficit? There is so much conflicting advice on the internet and from people at the gym! If I lift heavy ( heavy for me anyway!!) and stick to a strict 3 day a week program, whilst eating at a slight ( clean) surplus, will being a complete beginner be advantageous for me, allowing me to 'recomp' and burn fat whilst gaining muscle?
Any advice would be great. Sorry if this isn't the right thread!
This is the right thread and you have the right thought process going on as a beginner you will benefit from the newbie gains so enjoy it 
If you want advise on what to eat or if a training program is good then post here, there is a form thread you should check out for form on many different exercises.
Infact here's a good post from another member just recently (cheers sigma)
No need to ask anyone in the gym IMO. There's no guarantee that you'll get good advice.
I would read this beginners guide:
http://forums.overclockers.co.uk/sho...php?t=17401146
Diet is a vital part of life, even more important if you want to do more exercise than normal and lose fat or gain muscle so I would read this thread on diet:
http://forums.overclockers.co.uk/sho...php?t=18299646
Then I'd suggest you read about what sort of exercises you might want to be performing here:
http://forums.overclockers.co.uk/sho...php?t=18398834
Finally, post in the gym rats thread and someone will be able to tell you what is the best way for you to start.
Hopefully that should be a good start for you
If you want advise on what to eat or if a training program is good then post here, there is a form thread you should check out for form on many different exercises.
Infact here's a good post from another member just recently (cheers sigma)
No need to ask anyone in the gym IMO. There's no guarantee that you'll get good advice.
I would read this beginners guide:
http://forums.overclockers.co.uk/sho...php?t=17401146
Diet is a vital part of life, even more important if you want to do more exercise than normal and lose fat or gain muscle so I would read this thread on diet:
http://forums.overclockers.co.uk/sho...php?t=18299646
Then I'd suggest you read about what sort of exercises you might want to be performing here:
http://forums.overclockers.co.uk/sho...php?t=18398834
Finally, post in the gym rats thread and someone will be able to tell you what is the best way for you to start.
Hopefully that should be a good start for you
Soldato
- Joined
- 7 Aug 2003
- Posts
- 8,030
- Location
- Bedfordshire
Did some back & bicep work:
BB Deadlifts: 70kgx5, 80kgx5, 90kgx5 (mixed grip), 110kgx5 (mixed grip), 130kgx5 (mixed grip).
BW Narrow-grip Pull-ups: +5kgx8, +5kgx8, +5kgx8;
BB Bent-over-rows: 60kgx8, 70kgx8, 70kgx8;
Seated Rows: 80kgx8, 80kgx8, 80kgx8;
EZ Preacher Curls: 26.5kgx8, 31.5kgx8, 31.5kgx8;
By far the hardest exercises today were the preacher curls and the pull-ups. My biceps were well pumped during and after the preacher curls. I think the weight is going to go up +5kg on the deadlifts next week as they felt easier this week, even when I forgot to bring my chalk.
Legs+Shoulders on Sunday and thats me done for the week
David
BB Deadlifts: 70kgx5, 80kgx5, 90kgx5 (mixed grip), 110kgx5 (mixed grip), 130kgx5 (mixed grip).
BW Narrow-grip Pull-ups: +5kgx8, +5kgx8, +5kgx8;
BB Bent-over-rows: 60kgx8, 70kgx8, 70kgx8;
Seated Rows: 80kgx8, 80kgx8, 80kgx8;
EZ Preacher Curls: 26.5kgx8, 31.5kgx8, 31.5kgx8;
By far the hardest exercises today were the preacher curls and the pull-ups. My biceps were well pumped during and after the preacher curls. I think the weight is going to go up +5kg on the deadlifts next week as they felt easier this week, even when I forgot to bring my chalk.
Legs+Shoulders on Sunday and thats me done for the week
David
Hi all,
I was 17% bodyfat (144 pounds) a few months ago, had a holiday booked so decided to go on a 3 month cut. I managed to cut down to 10% bodyfat fairly fast. Came back from my holiday 2 weeks ago.
I've now started my lean bulk (2 weeks into it) and I've gained 10 pounds bodyweight, most of that is water though. Currently around 58kg/128 pounds bodyweight at the moment. I might be light as hell but I managed to deadlift 110kg today and I've only been seriously lifting for about 3 months so quite happy with that. I think that's where my strength is, so hopefully I can hit 2.5x bodyweight with deadlifts in the next year.
My bench is a miserable 45kg though. Damn my long arms, they benefit me on deadlifts but murder me on bench press. Definitely true how shorter guys have an advantage with some exercises, only benefit of being 5'7!!! lol
Doing a 500 calorie surplus @ 2500 calories. 150g protein everyday. 75g-90g fat depending on if it's a training day, 275g-300g carbs depending on training day again. 4 liters of water, 5g of creatine, multivitamin, fish oil.
Aiming to put on 15-20 pounds of muscle in the next 12 months which is possible considering I'm a beginner. This time next summer I hope to have a decent physique!
Here is what I looked like a few months ago @ 17% bodyfat, such a fatty!:
Here is what I look like currently:
Goal physique, something like this lol:
Wish me luck! And goodluck to everyone here, a lot of impressive physiques on here
.
I was 17% bodyfat (144 pounds) a few months ago, had a holiday booked so decided to go on a 3 month cut. I managed to cut down to 10% bodyfat fairly fast. Came back from my holiday 2 weeks ago.
I've now started my lean bulk (2 weeks into it) and I've gained 10 pounds bodyweight, most of that is water though. Currently around 58kg/128 pounds bodyweight at the moment. I might be light as hell but I managed to deadlift 110kg today and I've only been seriously lifting for about 3 months so quite happy with that. I think that's where my strength is, so hopefully I can hit 2.5x bodyweight with deadlifts in the next year.
My bench is a miserable 45kg though. Damn my long arms, they benefit me on deadlifts but murder me on bench press. Definitely true how shorter guys have an advantage with some exercises, only benefit of being 5'7!!! lol
Doing a 500 calorie surplus @ 2500 calories. 150g protein everyday. 75g-90g fat depending on if it's a training day, 275g-300g carbs depending on training day again. 4 liters of water, 5g of creatine, multivitamin, fish oil.
Aiming to put on 15-20 pounds of muscle in the next 12 months which is possible considering I'm a beginner. This time next summer I hope to have a decent physique!
Here is what I looked like a few months ago @ 17% bodyfat, such a fatty!:
Here is what I look like currently:
Goal physique, something like this lol:
Wish me luck! And goodluck to everyone here, a lot of impressive physiques on here
.
Last edited:
Permabanned
- Joined
- 22 Aug 2004
- Posts
- 9,204
Not sure why you want to be asian but good luck!
Haha, those fast twitch muscle fibers!
I've now started my lean bulk (2 weeks into it) and I've gained 10 pounds bodyweight, most of that is water though. Currently around 58kg/128 pounds bodyweight at the moment. I might be light as hell but I managed to deadlift 110kg today and I've only been seriously lifting for about 3 months so quite happy with that. I think that's where my strength is, so hopefully I can hit 2.5x bodyweight with deadlifts in the next year.
My bench is a miserable 45kg though. Damn my long arms, they benefit me on deadlifts but murder me on bench press. Definitely true how shorter guys have an advantage with some exercises, only benefit of being 5'7!!! lol
Wish me luck! And goodluck to everyone here, a lot of impressive physiques on here
Nice work on the cut mate, nice dl to, hope the form is good
check out the form thread for pointers.Don't worry about the bench it will catch up. I to am a bit of a shorty benefits me in squat
Hilarious
made my day do far lolHaha yeah it is! Was one of the weirdest days of my life. Went into hospital with pains in that area, I was stupid and thought it was stomach pains
. 15 minutes later they inspected me and said I'll be going into theater in the next 20 minutes for an operation..greatest shock of my life!Thanks mate
me too!Nice work on the cut mate, nice dl to, hope the form is good
Don't worry about the bench it will catch up. I to am a bit of a shorty benefits me in squat
Cheers, it was surprisingly easily, I combined Intermittent Fasting (I did 20 hours fasting/4 hours window feed everyday) + 750 calorie deficit + low carbs + green tea and the fat fell of pretty easily. I lost around 20 pounds in 12 weeks.
Thanks! Yeah I always make sure my form is on point because you can injure yourself pretty easily if you do it wrong. When I started doing them I was just about managing to deadlift 30kg (no joke) within 2/3 months I was deadlifting 100kg comfortably.
Can't believe I was so weak! The strength gains you get in the first few months of training is unbelievable, I never thought I was capable of lifting anything remotely heavy but to my surprise I'm not as weak as I always thought I was.
I want to hit 150kg+ deadlift this year at around 70kg bodyweight. And yeah hopefully because chest is definitely the hardest area to develop for me! Midget power!!!
Soldato
- Joined
- 18 Oct 2002
- Posts
- 2,710
- Location
- South Wales
Havn't posted much with regarding the gym lately, but am now on the quest for single digit bodyfat. So even though i am not happy with how i look yet, I feel like i'm heading in the right direction.
Diet is very good with James over at muscletalk sorting that aspect out for me, have recently stepped up the cardio big time, and am now doing up to 3hours a day plus 1hour gym time, so 4 hours total training.
Aiming to get as low a bodyfat as possible and then when I have got to where i want to be, use a clean bulk in order to put on some good mass over a year or so.
Am currently sitting at 14st 3lbs, i suppose i would need to lose another 14lbs to get to single figures
Long time goal is to compete on the bodybuilding stage (long way to go before that happens)
Here is my latest progress shot, not a posing/bodybuilding shot, but more of a semi relax pose.
Anybody like to have a wild guess on bodyfat levels? as i have no idea
Uploaded with ImageShack.us
Diet is very good with James over at muscletalk sorting that aspect out for me, have recently stepped up the cardio big time, and am now doing up to 3hours a day plus 1hour gym time, so 4 hours total training.
Aiming to get as low a bodyfat as possible and then when I have got to where i want to be, use a clean bulk in order to put on some good mass over a year or so.
Am currently sitting at 14st 3lbs, i suppose i would need to lose another 14lbs to get to single figures
Long time goal is to compete on the bodybuilding stage (long way to go before that happens)
Here is my latest progress shot, not a posing/bodybuilding shot, but more of a semi relax pose.
Anybody like to have a wild guess on bodyfat levels? as i have no idea
Uploaded with ImageShack.us
Last edited:
Associate
- Joined
- 21 Aug 2007
- Posts
- 247
- Location
- Bognor Regis, West Sussex
This is the right thread and you have the right thought process going on as a beginner you will benefit from the newbie gains so enjoy it
If you want advise on what to eat or if a training program is good then post here, there is a form thread you should check out for form on many different exercises.
Infact here's a good post from another member just recently (cheers sigma)
No need to ask anyone in the gym IMO. There's no guarantee that you'll get good advice.
I would read this beginners guide:
http://forums.overclockers.co.uk/sho...php?t=17401146
Diet is a vital part of life, even more important if you want to do more exercise than normal and lose fat or gain muscle so I would read this thread on diet:
http://forums.overclockers.co.uk/sho...php?t=18299646
Then I'd suggest you read about what sort of exercises you might want to be performing here:
http://forums.overclockers.co.uk/sho...php?t=18398834
Finally, post in the gym rats thread and someone will be able to tell you what is the best way for you to start.
Hopefully that should be a good start for you
Thanks, that's great!
- Status