For the gym rats

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Morba said:
i wouldnt recommend anything without seeing what your current diet is like.
though im guessing a shake wouldnt be out of place post workout at the moment.
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Here is what i tend to eat on average on a daily basis:

Breakfast: Weatabix with lots of milk or a nutri grain bar if im in a hurry


Lunch Time: Tuna and sweetcorn sandwhich with a nutri grain bar


Dinner: Ranges from, Chicken, pasta, chips :(, fish and potatos



Supper: Tuna and sweetcorn sandwhich and a choco bar. Protein bar after workout.
 
Gonzo0 said:
Here is what i tend to eat on average on a daily basis:

Breakfast: Weatabix with lots of milk or a nutri grain bar if im in a hurry


Lunch Time: Tuna and sweetcorn sandwhich with a nutri grain bar


Dinner: Ranges from, Chicken, pasta, chips :(, fish and potatos



Supper: Tuna and sweetcorn sandwhich and a choco bar. Protein bar after workout.
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ok, read gordyr's sticky, there is much to be learnt from it :]
 
Ok have read his diet and have noted down some things that i will include in my program.

I would still like to know a good, reliable brand though for protein/creatine products however :)
 
Rack arrived yesterday, just glad my girlfriend was at mine because I was at work at the parents are away.

The guy nearly left my girlfriend to try and drag 100KG package into the house!

Going to miss the training session tonight and try get it up, but I have a feeling it'll end up taking two days or so.

Might go back to a PPL split, haven't decided yet. Either way i'm looking foward to Squats, Dips and Chins!
 
Gonzo0 said:
I would still like to know a good, reliable brand though for protein/creatine products however :)
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Take a look at http://www.myprotein.co.uk/

The majority of guys here use it too.

myprotein said:
Our Promise: to offer you the widest range of the highest quality proteins, sports supplements and other ingredients at the lowest possible prices; bulk-buying on our behalf means bulk savings for you, the customer.
We're not one of those big, faceless sports supplements manufacturers trying to rip you off with over-hyped, over-priced rubbish.
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Whey Protein Concentrate 80 (EURO) will be a good choice for you. 5kg can be had for £31.95 if you use the price matcher at the bottom of the main page. Enter 'www.bulkpowders.co.uk' to get it.

As regards creatine, the cheapest product is Creatine Mono here:

http://www.myprotein.co.uk/bulk-powders/creatine/creatine-monohydrate/


Some good reads on that site too:


http://www.myprotein.co.uk/your-goals/muscle-and-size/

http://www.myprotein.co.uk/your-goals/lean-muscle/


If you do order anything from there be sure to enter MP24448 as your referrer code when you go to pay as this will give you 5% off and also chuck a few points my way.
 
front squats: the evilness that lies within this exercise.

always ignored them due to getting form right is a bitch, but doing this new routine i thought it would be wrong to replace them.

im going for the crossed arms style of grip and seem to be doing really well. got 2 weeks left of the 15's which i think that i might be able to do while upping the weight quite a bit, should be interesting moving into the 10's and 5's! :D
 
I really struggle once I get near to 100kg, the weight crushes my delts and the weakness of the crossed arm style grip starts to become obvious. So wish I was flexible enough for the clean grip!
 
I'm loving front squats at the mo. Trying to get the flexibility in my wrists before they get too heavy.

Last night did 3 sets of clean/press/front squat (as one move) - absolute killer!! :(:cool:
 
quick question regards a HST cycle
when you are doing the 15/10/5 reps are you doing one or multiple sets of each excercise?
 
bbspeed said:
quick question regards a HST cycle
when you are doing the 15/10/5 reps are you doing one or multiple sets of each excercise?
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Depends how you're doing it. Sometimes single sets but on the 5's as many as 5 sets. The important thing is total volume. You pick 10 exercises then you won't do as many multiple sets as you would with only 4 exercises.
 
Deadlift up to 5x90KG last night, really not heavy but still nearly 30KG above my bodyweight and i've only started doing the exercise recently, i'm getting there!

Targets before Christmas are;

Bench: 5 x 80KG+
Deadlift: 5 x 100KG+
Squat: 5 x 100KG+

Bench will be the hardest, I did 73KG last week but I did psyche myself up for the lift.
 
Lads,

As I understand it, fat lies on top of muscle, correct? So if I'm increasing my muscle mass, the fat that is on this muscle will still lie on the muscle? Once I've reached a size I'm happy with, how do I become lean?

I've been looking at pictures of Ricky Hatton and other various boxers and you can see the fibres in the muscles when they throw punches, incredibly lean.

How do I gain that sort of muscle definition without becoming run down from not eating enough food to supplement my training?

Another couple of questions you may be able to help with. Does drinking high amounts of water and 8+ hours of sleep aid in the reduction of fat?

Cheers fellas
 
Once you have got to either the size you want to be, or your bodyfat has become too high (past a point it will hinder muscle growth) you simply drop the calories.

You need to use more calories than you burn basically, so obviously you're not going to be as energetic as usual.

Increase protein and fats and reduce your carbohydrates, and if you don't already including cardio is a sensible option.

Lots of COLD water may aid the prevention of fat gain because your body uses kcal heating the water up. Sleeping doesn't help reduce fat, you have to remember that you are basically just laying there, using very little energy.

Is that any clearer?
 
It is clearer thanks, but let me ask the question in a different way. Does lack of sleep promote fat storage? And does drinking less than the recommended 2 litres of water a day promote fat storage?

How do you stop becoming 'run down', or shall I put it down as 'over training'?

I tend to go to the gym less and less when I'm trying to lean up and when I do get chance to go to the gym I find myself doing a full body workout otherwise I feel it's pointless going to the gym as I feel like I've done nothing. It's a viscious circle

I do a fair bit of cardio,
5-a-side on Mondays,
Gym tues,
weds footy training (pretty light intensity to be honest),
Thurs 5-a-side,
fri (normally tired but usually gym),
Sat 11-a-side match
Sun usually worn out but make a conscious effort to go to the gym.

I know my diet isn't the best but I'm not complaining because I get my meals cooked for me :cool: It's just annoying that I can see the muscle gainsbut it's not showing as much as it should because of my higher bf%. Especially around the stomach my core is a lot stronger, yet it's still covered up by a 'pouch'.

Why can't things be simple... :(
 
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You are seeing muscle gains from 1 day in the gym, 1 tired session in the gym and one maybe goto the gym on a sunday but again you are worn out?
 
I'm worn out after the gym, I especially feel it on a Monday morning however this is then a rolling cycle until I become worn out and end up missing the gym out altogether.

The slight gains I've seen are probably beginner gains due to not doing any sort of gym work before Feb 07.
 
An olympic athelete trains for hours every day. Its not (just) because they've got excellent genetics, its because they EAT ENOUGH, so I think your (admittedly poor) diet is to blame. You give off the impression of wanting "ripped-abz" and I bet you're just not eating enough.
 
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