*** The 2010 Gym Rats Thread ***

My aim is to hit 50kg chins :cool: Then I'm going to need a bigger chain :p

Deads now are so solid it's ridiculous - I can't believe I used to struggle with 140kg!

Yeah I can see how the fat gripz are going to be a ****ter with rowing exercises. Although I have got a pretty good grip I reckon I'll find it hard. I'm going to try doing some chins with them.

I didn't really believe the hype, and the science just didn't add up, but I have to say that I'll eat humble pie, and say, that you do get a lot of forearm activation, but, you have to be careful as you can easily **** your wrists up if you haven't got strong wrists.

I've currently got over 14" forearms so I reckon I might be able to get them past 14.5" and onto 15" with a bit of training! :cool:
 
N19h7m4r3 said:
Benny mate I wish we had 50kg dumbbells, what we do have is 30kg's :(

I'll just have to push press up as much as I can and then squat it. Then I'll have to blast myself with Romanian's and super heavy legpress.
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My gym used to top out at 30KG's but since the refit we have upto 50KG's.

Don't underestimate the Romanian split squat! Seriously try it now it's awesome.

Freefaller said:
I didn't really believe the hype, and the science just didn't add up, but I have to say that I'll eat humble pie, and say, that you do get a lot of forearm activation, but, you have to be careful as you can easily **** your wrists up if you haven't got strong wrists.
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Yeah deffinatley feel & see the extra forearm activation though as less weight has to be used, if you think of arm isolations such as tricep or bicep work the load on the primary muscles is less so it's a bit hit and miss.

I liked using them for side raises :cool:

Didn't work too well for powercleans as the bar can't spin in your hands, though you could lube* the inside of them up.

*Purchased products not the bodily produced kind :p
 
Freefaller said:
How about hack squats n19 mate?
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BennyC said:
My gym used to top out at 30KG's but since the refit we have upto 50KG's.

Don't underestimate the Romanian split squat! Seriously try it now it's awesome.
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I'll give both a try, but hack squats never really did it for me.

But I'll do some dumbbell and normal squats with that little 5ft oly bar.
 
So after reading BennyC's comment in another thread i decided i would log todays food. Trust my mum to make the most complicated dinner ever to log today :D:( Was delicious though (clicky)

3442 Calories goal is 3163 to 3413 cals
163.0g of Fat goal is 63 to 109 g
150.5g of Protein goal is 230 to 394 g
363.0g of Carbs goal is 230 to 345 g

Those goals are just from putting me in as a moderately active bodybuilder XD

Looks like i could do with a fair amount more protein and carbs is only high because of getting a hefty portion of filo pastry with dinner which is rare at best. Probably put more than my fair share of the seperate ingredients in but ah well. Really not sure where to get more protein. edit: looks like im getting too much fat aswell, oh noes :o
Looks like i'll be off to asda to buy cottage cheese but i really am short on money at the moment :(
 
As you mentioned, if you can get carbs down to 200grams or less, keep fats around 100-130grams (provided they are good fats, nothing wrong with these) and then bump your protein macro up to between 200-250grams, depending on your height/weight it'd be a little better balanced. Good thing about fats is they're calorie heavy so you can make up lost calories from cutting carbs ;)

Should have plenty of calories to grown on there though :)
 
Today was definatly a fat/carb heavy day but its not massively less than that normally. (Never knew fruit had so many carbs :o)

If i can get my head round this daily burn thing i'll put up a link to todays log. (edit: seems only for PRO members :()
Seems i might be eating too much bread, considering im going to be eating like 4-6 slices (granary) currently, but without this id either have to eat peanut butter by itself or find a replacement.
By the way whats the deal with brown>white i cant really see much of a difference in the nutrition info.

Reading through your final push thread Benny to get an idea.
I think i'd be so much better at losing weight than putting it on haha.

Anyway im getting hungry so time for PB on toast as thats all i have at current.

Another edit: Whats bad about getting too many carbs?
 
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You can store 20 favourite foods on DB, which makes things quicker than searching for them all the time!

Cutting back with bread, instead of 2 rounds of sandwiches just have 1 really rammed round! or use pitta's etc.

Too many carbs = carbs are most easily stored as fat by the body if they aren't burnt off from exercise. So eating pasta and then going to bed is a bad idea. They can also make you retain water. I can't comment on the insulin spike you get as I don't know about that area of the topic! It's best to eat your carbs as early in the day as possible to avoid this storage scenario.

If you think about when we were cavemen we didn't have bread/pasta and had high protein/fat diets and did just fine. I found I felt less lethargic and didn't get crashes where i felt tired throughout the day when I was low carbing.

I was quite tired from eating less and training hard, but I could still jump out of bed in the morning and didn't feel groggy at all.
 
Ah ok. So having bread before bed is a bad idea? Only reason im not having 1 'rammed round' is that its 2 different times of the day just make sure i dont go so long between meals. Definately starting to get hungry sooner after meals than i used to.

I think i'll have a walk up to asda tomorrow and see what i can get to replace pb+toast in the evening, but i must go eat it now :o

I've always been able to get up fine on a morning :) Works out great for 9am uni lectures!
 
Skillmister said:
Ah ok. So having bread before bed is a bad idea? Only reason im not having 1 'rammed round' is that its 2 different times of the day just make sure i dont go so long between meals. Definately starting to get hungry sooner after meals than i used to.

I think i'll have a walk up to asda tomorrow and see what i can get to replace pb+toast in the evening, but i must go eat it now :o

I've always been able to get up fine on a morning :) Works out great for 9am uni lectures!
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You could have half the 1 sandwich at a time :p

If you're looking for calories & fats then nuts are the answers. Walnut's are a good choice and are supposed to be good for supressing appetite. I have a mix of sunflower seeds, almonds, cashews, walnut halves, raisins and more recently dried mango/papaya fruit/pineapple.

Nut's are expensive, you can buy in bulk from places like Costco (hopefully not a competitor! will remove if necesary!). Got one of the instructors to pick me up a bag of that dried fruit as a treat and then some walnuts. Was £15 for the lot, roughly 1KG of dried fruit and then 1.3KG of walnuts which was around £7-8.

100grams of nuts is roughly 600 calories or so. A small portion of protein too :)

I have my pre-bed shake (Phd Pharma Blend) with milk as it: tastes amazing with milk, is extra calories, extra caesin and should slow digestion down a little more so I'm fed throughout the night :D nom nom nom in my sleep.
 
Starting to get a bit tempted again looking at all my plates getting dusty, seriously want to get down to 17-18 stone though and that means losing a lot of muscle mass I reckon :(. but then I'll get back into weights again but not for a while yet.
 
I used to buy smartprice peanuts which were pretty cheap and i suppose decent enough except for a fair amount of salt. (At £1.15 a kilo pretty unbeatable on a budget!) So i think i might go back for those and maybe have a small cup full of those instead of 1 sandwhich, not sure.

I was considering getting some sort of shake as it would really sort out my protein amounts but in reality i cant afford it while im jobless.
 
^TANK^ said:
Starting to get a bit tempted again looking at all my plates getting dusty, seriously want to get down to 17-18 stone though and that means losing a lot of muscle mass I reckon :(. but then I'll get back into weights again but not for a while yet.
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How is your 'down-sizing' going mate?

Still training? but just more accompanied to slimming down as opposed to getting even more super hench?

Tbh from what pics of you I have seen you could loose a considerable amount (not that you should or will from your down-size plan) and still be a wedge mo fo!

Supplementing with anything to minimize muscle wastage/loss such as BCAA's/EAA's/Leucine/HMB etc etc?
 
BennyC said:
How is your 'down-sizing' going mate?

Still training? but just more accompanied to slimming down as opposed to getting even more super hench?

Tbh from what pics of you I have seen you could loose a considerable amount (not that you should or will from your down-size plan) and still be a wedge mo fo!

Supplementing with anything to minimize muscle wastage/loss such as BCAA's/EAA's/Leucine/HMB etc etc?
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I like the sound of those fat grip things you mention from time to time! I really just want a healthy build for now being big has its draw backs. I am just eating sensibly and cleanly also cutting out a lot of protein etc, and exercising 5-6 days a week for an hour and a half mainly doing lots of cardio, boxing, sit ups, small dumbbells and cable exercises.
 
Thought I'd post in a little update:

My cardio is getting much better :)
I'm now running 1.25km @ 12.5km/h and need about 400m at 6km/h to recover (I was just doing it up to 750m to keep the distances even :p) over an 11k distance (added 1km to it today). Quite pleased with that.
 
^TANK^ said:
I like the sound of those fat grip things you mention from time to time! I really just want a healthy build for now being big has its draw backs. I am just eating sensibly and cleanly also cutting out a lot of protein etc, and exercising 5-6 days a week for an hour and a half mainly doing lots of cardio, boxing, sit ups, small dumbbells and cable exercises.
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Yah thats what you want mate. Being big and bulky not way to go. Atm im pretty lean, visible abs yet pretty big. But im bulking atm and I make sure I stay that way, as soon as abs disapear thats when I know to cut carbs back a bit, so you can still get bigger mate.

I'd suggest keeping protein high as poss, keep fats pretty much med but keeps the carbs at a med amount. Keep banging the weights mate. I stay in very good shape by simply doing boxing for cardio, as im a boxer as well as bodybuilder. Don't go nuts and lose everything you've worked for mate!. Take it easy.

What supplements are you taking at the moment? Do NOT mention such things on the forums please.
 
The only thing I take is Seven seas cod liver oil and Glucosamine Sulphate 1000mg when I remember. I'll measure in July as my arms and legs have defiantly shrunk, how much I don't know yet.
 
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