*** The 2013 Gym Rats Thread ***

opethdisciple said:
On the topic of diet, I am probably eating around 2200 calories at the moment and my weight is going up. I've gained about 1kg in about 2 weeks.

IS this adequate or should I be eating more? I’m a bit confused because if my weight is going up surely Im in a surplus, or is it not simply enough to be in a small surplus, you need to have a certain % surplus to get the most out of your time and efforts?

My freind tells me I should be eating about 2600 calories for my weight, but I just see that as extra fat gain.

My lifts are going up so I guess that’s all that matters?
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This question is not really possible to answer, as you have not stated your weight. Your weight is a key aspect for determining your probable metabolic rate. 2,200 calories sounds low to me, and is the sort of surplus I'd usually recommend for a highly active 58kg (or so) woman. I'd imagine you are larger than that, maybe not.

Looking at government guidelines, the MAINTENANCE of your average height and weight male is suggested to be around 2,500 and a woman's as 2,000. Yeah, I know, what the hell do the government know... BUT it's actually not that simple. These figures (2k for an average woman, 2.5k for a man) are in fact based on data gathered by the nutritional board and there is some truth to them.

If you find yourself "gaining weight on 2,200", I would not be surprised if your calorie counting is simply off. You are likely consuming more than you believe. I just don't think you could possibly gain many kilos in a short period of time on a mere 2,200. You seem to be suggesting continual weight gain.
 
BigPecsPeter said:
This question is not really possible to answer, as you have not stated your weight. Your weight is a key aspect for determining your probable metabolic rate. 2,200 calories sounds low to me, and is the sort of surplus I'd usually recommend for a highly active 58kg (or so) woman. I'd imagine you are larger than that, maybe not.

Looking at government guidelines, the MAINTENANCE of your average height and weight male is suggested to be around 2,500 and a woman's as 2,000. Yeah, I know, what the hell do the government know... BUT it's actually not that simple. These figures (2k for an average woman, 2.5k for a man) are in fact based on data gathered by the nutritional board and there is some truth to them.

If you find yourself "gaining weight on 2,200", I would not be surprised if your calorie counting is simply off. You are likely consuming more than you believe. I just don't think you could possibly gain many kilos in a short period of time on a mere 2,200. You seem to be suggesting continual weight gain.
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It's not worth the reply, we've had a whole thread dedicated to helping opeth workout his BMR and kcals already iirc.
 
Zefan said:
That diet is pretty poor. Must be under 2000kcals which is undoubtedly below your maintenance intake. Sure it meets your protein requirements but it is seriously lacking in fat. For one of your meals a day chop out the generic chicken/meat + veg and get some eggs + bacon in there. I personally would swap your morning oats + whey for this, or if you are time starved then mackerel fillets in the microwave = all kinds of fat and protein gains. Carbs can then be easily added post workout and/ or in your evening meal with sweet potato, pasta, rice etc.
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Bloody heck, I changed from the 3eggs and 2 slices of toast a morning to the oats thinking it would benefit more. I will go back to the 3 eggs then. Keep the toast too for the extra carbs?

I would hold back on the supplements massively, get dem eggs, sausages, beef, bacons, olive oil, cheese, in there. All kinds of fatty goodness.
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Do you mean don't take the protein shakes at all then? Is there a good plan for calorie intake laying around the web? I mean an excel sheet which you can recommend? I see a lot on here but I wouldn't know were to start making my own.

As for routine, the Stronglifts 5x5 website has a spreadsheet on it when you sign up. Madcow is for those that have exhausted the original 5x5 plan. Read the website.

Final note, Stronglifts 5x5 can be pretty intense. Don't expect any progress with the routine unless you have a good diet and are at least eating maintenance calories, if not in calorific surplus.
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I have found this now, thanks for that! This is why I have so many questions about the diet more than anything else. Just trying to nail it down so I can plan my eating routine. Ill be honest if its not wrote down ill forget what to eat etc with being so busy at work. I have bought 5 tubs so I can plan my lunches out and keep them in the fridge to make sure them calories come down! Again thanks for the pointers dude :)
 
Take them if you need them, just try and get as much from food as you can as you'll benefit from the fats anyway.
 
The only benefit gloves give you is softer callus free hands. They reduce grip quality which can lead to compromised lifts which can lead to injury.

Positives: girlie hands
Negatives: injuring yourself so badly that they need to cut off your winky and replace it with a vajaja so you can become the woman your screaming to be with your desire for soft handed girlyness
 
Kimi said:
oh man, just lol'd after fb group.

Nothing wrong with gloves:D
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He was referring to pains and bruising he is getting, as I'm sure you can agree, some gloves have more padding and naturally extra/crappy stitching - So try it without the gloves for a while.
 
My diet at the moment consists of roughly daily, bowl of poridge with protein - 10 eggs with a pint of milk - 300g chicken / turkey with spinach, protein shake before bed. Trying to find sweet spot for cutting up a bit more.

Just wondered if it would be worth switching the porridge to prior to workout aka for my dinner rather than breakfast or would i get a similar benefit from having it at breakfast? i workout twice a day usually cardio and weights so don't want to cut carbs completely.
 
Delvis said:
Take them if you need them, just try and get as much from food as you can as you'll benefit from the fats anyway.
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Cheers mate, ontop of what iv already put how much more do you recommend I try and throw down my neck? Do you eat at certain intervals or just stack very large meals?

Joe.
 
It all depends entirely on how much you need to be eating and how big your portions are.

There is a diet thread somewhere created by Steedie which will be good to read the opening post.

Food during the day, again it depends on how you want to go about it, I for instance have breakfast/pwo shake/morning food/lunch/dinner/shake before bed, other do IF and fast until gone lunchtime, other do CBL - Just eat really!
 
What's up with Reg Park and the 5x5 routine? Mehdis routine goes against everything Reg did. Reg did long hours in the gym up to 3 a day and work on isolation exercises like barbell curls, chin ups, pull ups, tricep extensions, calve extensions.

Is Mehdis Strong lifts routine a modified version? Reg had 3 phases too, kinda confused. http://forum.bodybuilding.com/showthread.php?t=144133281&page=1

This is another routine I've found http://forum.bodybuilding.com/showthread.php?t=121204741&page=1

I was all excited for this 5x5 thing because I heard Reg invented it :( My friend said he's going back to his old routine, this Reg does even more than we did before. After seeing Mehdi's youtube videos I'm not keen on his form either, they way he drops the weight fast on rows and squats. Keep reading how getting strong doesn't get you big too and it looks like the people in the photos didn't gain loads of muscle but lost more weight.

We're just talking about it now and my friend said it's too much squats because it's going to burn into the muscle you gained as there is no rest. It's eating into your gains. Using too much lactose acid which eats into your muscle. That's why he only races only once a week on his racer.
 
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There are countless 5x5 routines.

The standard 5x5 routine most people recommend on here is Stronglifts.

Unless I've completely misunderstood you?
 
Nate Silvers said:
What's up with Reg Park and the 5x5 routine? Mehdis routine goes against everything Reg did. Reg did long hours in the gym up to 3 a day and work on isolation exercises like barbell curls, chin ups, pull ups, tricep extensions, calve extensions.

Is Mehdis Strong lifts routine a modified version? Reg had 3 phases too, kinda confused. http://forum.bodybuilding.com/showthread.php?t=144133281&page=1

This is another routine I've found http://forum.bodybuilding.com/showthread.php?t=121204741&page=1

I was all excited for this 5x5 thing because I heard Reg invented it :( My friend said he's going back to his old routine, this Reg does even more than we did before. After seeing Mehdi's youtube videos I'm not keen on his form either, they way he drops the weight fast on rows and squats. Keep reading how getting strong doesn't get you big too and it looks like the people in the photos didn't gain loads of muscle but lost more weight.

We're just talking about it now and my friend said it's too much squats because it's going to burn into the muscle you gained as there is no rest. It's eating into your gains. Using too much lactose acid which eats into your muscle. That's why he only races only once a week on his racer.
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Rule number 1: don't over think things. With the greatest of respect, when you have been at this for a bit longer you are then able to talk about other's form. While Mehdi comes across as a bit of a douche at times, when you can squat 400lbs, feel free to criticise his form! :D

Stronglifts 5x5, starting strength, etc are all fine routines.

Better watch out for that lactose acid though, eats dem gainz. Stay away from the milk.
 
Delvis said:
It all depends entirely on how much you need to be eating and how big your portions are.

There is a diet thread somewhere created by Steedie which will be good to read the opening post.

Food during the day, again it depends on how you want to go about it, I for instance have breakfast/pwo shake/morning food/lunch/dinner/shake before bed, other do IF and fast until gone lunchtime, other do CBL - Just eat really!
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Thanks for your help Delvis dude:)

This is what im going to do although whats the PWO shake or am I having a moment?

8:00 - Eggs and 2 slices of brown toast.
10:00 - Protein shake
12/13:00 - Lunch
18:00 - Tea (Shake after gym).


I will read Steedie's thread too.
 
Nate Silvers said:
We're just talking about it now and my friend said it's too much squats because it's going to burn into the muscle you gained as there is no rest. It's eating into your gains. Using too much lactose acid which eats into your muscle. That's why he only races only once a week on his racer.
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This is all 100% correct. And by correct i mean bull ****.
 
JoeF1 said:
Thanks for your help Delvis dude:)

This is what im going to do although whats the PWO shake or am I having a moment?

8:00 - Eggs and 2 slices of brown toast.
10:00 - Protein shake
12/13:00 - Lunch
18:00 - Tea (Shake after gym).


I will read Steedie's thread too.
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It's just the post workout shake I have, that's all :)

Workout your total cals needed and then add up the food you are eating, chance are you'll need to up the quantities.
 
Delvis said:
It's just the post workout shake I have, that's all :)

Workout your total cals needed and then add up the food you are eating, chance are you'll need to up the quantities.
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Do you have a TPW referral mate? since you've answered all my Qs tonight. :p
 
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