*** The 2012 Gym Rats Thread ***

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:D Zefan that's awesome


reiyushin said:
Nope I hit a wall with my budget, mirrors will have to wait :D



The before is just a picture of garage chaos but I'll get some photos :D
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What's going into the build? Sorry if I missed that post.
Spenty said:
Does anyone here do kettlebell exercises? I was reading mens health on the flight back from Tenerife and it seems some really good gains can be had by incorporating these into your workouts.
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Kettlebell exercises are great, but don't expect to add loads of muscle with them.

I primarily use them for core stability stuff and conditioning/cardio.
Delvis said:
So you would do it purely over diet + weights? :) I'm just interested to see how different people do things.
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It depends what I'm losing fat for.

For powerlifting comps I do minimal cardio, simply because it's of no benefit to the sport and I don't want my body wasting any energy adapting when I'm probably in a calorie deficit.

To get BEACH READY YO I'd probably add some HIIT and conditioning work; partially because I enjoy it, and partially because it would mean that I could relax my diet slightly.

I kind of wish I'd carried on leaning out after my most recent comp, Dom did this and as a result looks pretty shredded right now. Not a single cardio was done that cut.
 
I've got the following coming in:

Squat stand
90kg Bumper plates
110kg cast iron plates
7ft oly bar
gym mats
weights tree

To add to what I've already got

Adjustable bench
Gymnastic rings
Pullup bar
Kettlebells
Medicine balls
Punchbags
Spinbike
Crosstrainer (its pants though, probably going on gumtree)
EZ + Standard Barbell
Wrist curlers Plyo boxes
Tractor tires
Sledgehammer
110kg standard weights :)

All in all it's going to be a damn decent setup :) I'll hopefully build a platform for the olympic stuff out of my next paycheck but I've got enough mats now to protect my floor :D
 
Syla5 said:
My protein summer gains bundle:
Offer Price: £49.99
Products:
Impact Whey Protein (2.5KG, Chocolate Smooth)
Thermopure® (90 caps)
Instant Oats (5kg, unflavoured)
BCAA Plus (90 capsules)
Zinc and Magnesium (90 caps)
Omega 3 (90 caps)
Daily Vitamins (60 tabs)
Creatine Monohydrate (500g)
Taurine (250g)
Smartshake™ Lite (1 litre)


add in your grenade £28.99
and a couple of other bits
Creapure® £7.99
L Carnitine (90 Tablets) £7.99
Milk Protein 1Kg £13.99

brings you in at £101 all in and you get a couple of things you dont on your current order :)

to be 100% honest, if i had the cash surplus not to worry about £20-40 per month extra on sups i would prob buy CNP, ON, or USN stuff over MP, but there is nothing wrong with good old MP if your watching your $$$

also dont forget MP's price matching service
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I am of the same opinion, naturally it comes down to personal preference but would pay a little extra for what (I) think is a more complete product/brand.
 
Fair game really matey.

People are just asking really :p If you have the cash and its giving you the results, then hey ho
 
Could anyone recommend me a site to buy a kettlebell and what weight I should start off with. I'm 6ft 2 around 190lb but it's not exactly all muscle, average body type.
 
Mr. Tsatsouline would suggest a 16kg being a good starting point for most men.

As for where to buy, you got anywhere close to you selling them as postage is a pita.
 
Spenty said:
Does anyone here do kettlebell exercises? I was reading mens health on the flight back from Tenerife and it seems some really good gains can be had by incorporating these into your workouts.
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Some of the exercises promote excellent hip thrust / drive, which is a good thing :)
 
Spenty said:
Could anyone recommend me a site to buy a kettlebell and what weight I should start off with. I'm 6ft 2 around 190lb but it's not exactly all muscle, average body type.
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Have a look in tesco, they do some stuff not sure how heavy though.
 
Cheap kettlebells are gash, and the ones I've seen in Tescos were literally joke weights, targetted at women but so light it must be impossible to get the sort of pendulum effect a kettlebell gives you when swung. Get a proper one from Wolverson Fitness or something. 16kg is the standard starting weight for men.
 
Syla5 said:
3 hours a day of cardio is a total waste of time other then it helps you keep fit.

also to stop unnessecary muscle loss (especially for someone who wants to compete on a BB stage) you would have to eat vast amounts of food to counter the potential burn from the cardio.

There is nothing wrong with doing 2x 30 mins a day to help keep you cv fit but 3 hours + 1 hour weights a day is boarding on the extreme
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Not really a waste of time as its getting me to where i want to be. Nutitionist im using is well respected and has vast experience of prepping people for shows. So im willing to listen to the advice he is giving me

Thats not every day either, just days im off work.

Diet is as follows:

Meal 1 - 40g Whey
- 300ml liquid egg whites
- 50grams oats in 200ml skimmed milk

Meal 2 - 80g Chicken Breast
- Handful Mixed nuts
- 100g low fat yogourt

Meal 3 - 40g whey
- Handful mixed nuts

Meal 4 - 120G Tuna
- tin sweetcorn
- Sunflower seeds

Meal 5 - 40g Whey
- Handful mixed nuts
- Banana

Train

PWO - 50g whey

Meal 6 - 150g Chicken breast
- Load of veg
- 2 Small new potatoes

Meal 7 - 30g whey in water
 
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NitrogenY3K said:
Not really a waste of time as its getting me to where i want to be. Nutitionist im using is well respected and has vast experience of prepping people for shows. So im willing to listen to the advice he is giving me

Thats not every day either, just days im off work.

Diet is as follows:

Meal 1 - 40g Whey
- 300ml liquid egg whites
- 50grams oats in 200ml skimmed milk

Meal 2 - 80g Chicken Breast
- Handful Mixed nuts
- 100g low fat yogourt

Meal 3 - 40g whey
- Handful mixed nuts

Meal 4 - 120G Tuna
- tin sweetcorn
- Sunflower seeds

Meal 5 - 40g Whey
- Handful mixed nuts
- Banana

Train

PWO - 50g whey

Meal 6 - 150g Chicken breast
- Load of veg
- 2 Small new potatoes

Meal 7 - 30g whey in water
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3 hours is a waste, unless you want to compete as a triathlete or marathon runner. You can keep fat under control with hiit cardio and a controlled diet.

Your diet looks very good, but it doesn't look like it needs 3 hours of cardio multiple times a week.

My diet is as follows:

Breakfast
70g oats 30g whey
Handful of blueberries
Banana

10:00
100g chicken
70g brown rice
1 tablespoon good oil

12:00
100g chicken
70g brown rice
1 tablespoon good oil

14:00
100g chicken
200g sweet potato

18:00
Pow shake 50g dextrose 25g whey

19:30
150g white fish
200g sweet potato
Veg as desired

21:00
3 egg white omelette + tablespoon of peanut butter


Overall very similar diets, Infact it looks like I might be eating more then you, your current aim is clean bulk mine is cut.

I currently work out 4 days a week and do 0 cardio. Over the last 6 weeks on this diet I have lost 15lb, before you think I am some kinda of lardy and have loads of excess to loss, my diet starting weight was 12st 10lb and my bf % around 18. I dont have an active job so can't account for loss there.

I am not saying don't do the cardio, I am saying that for your aims of bulking up to compete on the bb stage will be severely hampered by doing 3 hours cardio, and if your aim for the cardio is to hit the fat to help you get below 10% bf then HIIT is much more effective and you can easily achieve more with 1x20min hiit session a day then 1.5+ hours normal cardio a day.
 
My goodness there's a lot of junk in the garage :D about halfway sorted now :)

Bench tomorrow could be the last time I need to go to fitness first to train! Although delivery could take a while I'll remain optimistic :D
 
3 Hours??? Iv'e just done 30 mins on the treadmill on max incline and I was resting on the floor in the corner for a good while after that! lol
 
6 months into modifying my training, and my leg stability especially in the knee is phenomenal, my hips are much more mobile, my shoulder flexibility is 100% improved. I can actually hold a broom handle with both hands and go up and around down to my lower back - before, I could bring it up to about 80 degrees in front of me. Flexibility is up, and core strength is through the roof.

I only weigh about 205lbs now, but my strength is holding steady. I'm feeling pretty damned good. :cool:
 
Syla5 said:
3 hours is a waste, unless you want to compete as a triathlete or marathon runner. You can keep fat under control with hiit cardio and a controlled diet.

Your diet looks very good, but it doesn't look like it needs 3 hours of cardio multiple times a week.

My diet is as follows:

Breakfast
70g oats 30g whey
Handful of blueberries
Banana

10:00
100g chicken
70g brown rice
1 tablespoon good oil

12:00
100g chicken
70g brown rice
1 tablespoon good oil

14:00
100g chicken
200g sweet potato

18:00
Pow shake 50g dextrose 25g whey

19:30
150g white fish
200g sweet potato
Veg as desired

21:00
3 egg white omelette + tablespoon of peanut butter


Overall very similar diets, Infact it looks like I might be eating more then you, your current aim is clean bulk mine is cut.

I currently work out 4 days a week and do 0 cardio. Over the last 6 weeks on this diet I have lost 15lb, before you think I am some kinda of lardy and have loads of excess to loss, my diet starting weight was 12st 10lb and my bf % around 18. I dont have an active job so can't account for loss there.

I am not saying don't do the cardio, I am saying that for your aims of bulking up to compete on the bb stage will be severely hampered by doing 3 hours cardio, and if your aim for the cardio is to hit the fat to help you get below 10% bf then HIIT is much more effective and you can easily achieve more with 1x20min hiit session a day then 1.5+ hours normal cardio a day.
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I think it might be worth encoperating the hiit training in my training, as i currently just do steady state cardio on the bike.

What would you suggest i do as a HIIT routine on the bike?

Im going to change up my diet slightly to and drop the yogourt in meal 2, and replace some of the mixed nuts meal with penut butter instead (no added sugar or salt) for a bit of variation

My aim is to cut at the moment and then clean bulk afterwards (I may have worded it wrongly in my original post:) )
 
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