*** The 2010 Gym Rats Thread ***

I only found out the other day that the olympic bars in my uni gym are all different thicknesses :o, does it make much difference if you swap between thicknesses week in week out for bench/squat/deadlifts/rows (because I cant really wait for the bench press, then wait for whoever using the squat rack to swap bars), or should I just completely stick to dumbbell work for bench? Im really only after size atm, so push to failure at around 8-12 reps.
 
dun said:
No. There will be a million factors trying to stop you from growing, the bars being 1-2mm different thickness won't be one of them.
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What's a little annoiying in my gym is that the thinner bars are lighter than the proper olys - not exactly the end of the world though.
 
If its a couple of KG I wouldn't care. If its 5+ and you know it is or are trying to work up week by week etc then just replace the bar weight with a plate?
 
Freefaller said:
Yeah definitely more energy for low carbing IMO, feel less lethargic. However the energy hit you lose for a gym session is impressive. That's why I always carb up before and after the gym - insulin spikes ready to do their thing! ;)

I used to eat 300-400g of carbs per day, easily hit over 5000 cals a day. Hitting 5000cals without carbs is very hard work, doable! You basically have to dedicate your life to preparing food - not easy! :(

Yeah I read your log, as you see I've recently been measured, and have gained sized, but dropped BF which is fantastic! :cool: It is possible, but you have to put the effort in, and traing hard, eat well. However, it pays off.:)
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I actually find it the other way around. I tried the anabolic diet a couple years ago and was eating around 4500 cals a day. That was next to no carbs, just protein and fats.......Lots and lots of meat.

I find eating large amounts of carbs very difficult, as they are pretty bloating/filling. I doubt i'd be able to get myself to eat anywhere near 4000cals a day, probably struggle to get much more than 3000 cals. Even 500g of carbs is only 2000 cals, that'd be around 1.2 kg of uncooked rice for example.

But as mentioned in another thread, my diet now is similar to yours it seems. It is definitely the way forward in my eyes.

Just need to get my lifts back upto scratch now.
 
The Craig said:
I only found out the other day that the olympic bars in my uni gym are all different thicknesses :o, does it make much difference if you swap between thicknesses week in week out for bench/squat/deadlifts/rows (because I cant really wait for the bench press, then wait for whoever using the squat rack to swap bars), or should I just completely stick to dumbbell work for bench? Im really only after size atm, so push to failure at around 8-12 reps.
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I believe the thicker bars are better for developing grip strength. But that will only really matter when performing pulling exercises, ie deads, rows, etc.

When squatting, benching, etc, just use either whats available or what you feel most comfortable with.

It is always a good idea to change every now and again away. but to answer the original question it'll only make a diffenence on pulling exercises.
 
Darryl_1983 said:
I believe the thicker bars are better for developing grip strength. But that will only really matter when performing pulling exercises, ie deads, rows, etc.

When squatting, benching, etc, just use either whats available or what you feel most comfortable with.

It is always a good idea to change every now and again away. but to answer the original question it'll only make a diffenence on pulling exercises.
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"Im really only after size atm". He states he is focused on size not strength. But apart from that you are right.
 
I find thicker bars for pressingly slightly harder. In the grand scheme of things no, if anything it'll help your development using a thicker bar.

As long as your keeping the muscle under tension and causing those micro-tears it shouldn't be an issue.
 
Darryl_1983 said:
I actually find it the other way around. I tried the anabolic diet a couple years ago and was eating around 4500 cals a day. That was next to no carbs, just protein and fats.......Lots and lots of meat.

I find eating large amounts of carbs very difficult, as they are pretty bloating/filling. I doubt i'd be able to get myself to eat anywhere near 4000cals a day, probably struggle to get much more than 3000 cals. Even 500g of carbs is only 2000 cals, that'd be around 1.2 kg of uncooked rice for example.

But as mentioned in another thread, my diet now is similar to yours it seems. It is definitely the way forward in my eyes.

Just need to get my lifts back upto scratch now.
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Same here, I think its also very easy on a high fat diet to get loads of calories, fats being as high calorie as they are you can eat 1000calories in a meal easily.
 
I'd rather have more proteins than fats, but more fats than carbs - and that's exactly how my diet is at the moment, and how I've been tailoring it over the years. When I started lifting I just used to eat lots (well) but lots, and I just included lots of complex / low gi carbs, but I was hitting 4-5k cals a day. But at the expense of fats, so it was 40/40/20. I've slowly been reeling myself in over the past 2-3years now that I'm at a very good condition (i.e. heavy, good development and relatively low BF), and I've been chipping away at the bodyfat, and it's coming down, whilst my size is increasing. So it's all good.

Anyway, it just proves that you can lose fat, gain lean muscle mass and get stronger all at the same time. It just takes dedication and hard work, and a bit of discipline.

However, when I get back from skiing, I'll be focusing more on size for a bit, whilst staying as lean as possible of course, nutrition will be bang on, but calorie intake will be high.
 
Yeah agree with that, my main carb intake comes only from oats in the morning and what ever I have post workout if im following a strict diet, atm though im just eating pretty much anything within reason!
 
Freefaller said:
Anyway, it just proves that you can lose fat, gain lean muscle mass and get stronger all at the same time. It just takes dedication and hard work, and a bit of discipline.
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Do you think you could have achieved faster that which you have now, if you weren't concerned as much with body fat? Or do you think the diet you have now is totally optimal for muscle growth.
 
Yeah. I could have also achieved it better had I started in my early 20s, with a better diet. :) I've learnt and still am learning a lot as I progress, but I'm a bit of a perfectionist and like to know exactly what I'm doing and how to do it etc... So that's why the last few years have been a bit more "slow" in terms of progress as I've been keen to really understand each part of my training, including lifting the weights, but how to lift them, what to eat, when to eat, how to eat, supplementation etc...

I've probably over studied a little as I confuse myself at times nad lose track of certain bits of research.

If I wasn't concerned about bodyfat, I reckon I could easily surpass all my goals now. However, although I'm not bothered excessively about the aesthetic values of going to the gym, I prefer to stay trim & fit rather than get big, and lose a lot of size and strength, which invariably happens. It's easier to put on strength and size slowly than it is to lose the size and keep the strength!
 
I've just reviewed my 'cutting diet'...

Seems to be coming out at around 2500-3000 calories dependant upon the evening meal.

Bloody nuts are going to have to be dropped I think until I finish this as they're full of calories! :(

Re-introducing carbs (oats pre & post w/o plus maybe some pitta at lunch) should see that bumped up to nearer 3500 with around 150 - 200 grams of carbs.
 
Freefaller, you said you eat oatcakes, how many do you eat? i.e. what nutrition figures do you get from the amount carbs and calories wise?

Also, whats people oninions on crepes, since they are just milk, flour and eggs are they an acceptable snack? Obviously the toppings will have a say, but maybe a scoop of ice cream or something.
 
BennyC said:
I've just reviewed my 'cutting diet'...

Seems to be coming out at around 2500-3000 calories dependant upon the evening meal.

Bloody nuts are going to have to be dropped I think until I finish this as they're full of calories! :(

Re-introducing carbs (oats pre & post w/o plus maybe some pitta at lunch) should see that bumped up to nearer 3500 with around 150 - 200 grams of carbs.
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Yeah nuts are an awesome snack for calories and general awesomeness! :D But since you're dropping calories then yeah it's a cheap easy win.

I'm on a "maintenance/slight cutting" diet of around 3.2k calories at the moment. When I got back to AGVT and / or my regular routine I'll be hitting up to 4k calories daily. Can't wait to eat more again! Though I don't feel hungry since I have a protein rich diet, which keeps me satiated, but I'm being quite strict (most of the time).

150-200g is bang on IMO, well certainly for my weight and metabolic rate. Pre/post WO is vital though.

slambo69 said:
Freefaller, you said you eat oatcakes, how many do you eat? i.e. what nutrition figures do you get from the amount carbs and calories wise?

Also, whats people oninions on crepes, since they are just milk, flour and eggs are they an acceptable snack? Obviously the toppings will have a say, but maybe a scoop of ice cream or something.
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I'll eat a pack of 7 usually, and i have some cottage cheese/organic peanut butter at work that I have with them. Without the extras it comes to about 330 or so cals. With the cottage cheese it adds another 150 or so, but significantly increases the protein balance. However I'm not eating them at the moment as I'm being good and keeping the calories and carbs as low as I can sensibly. However, when I got for harder programs/regimes I re-introduce them and my full diet will be back on form. :)

Crepes are about 50/50 on carb/protein depending on how you make them - I wouldn't choose them as a snack though to be honest. As a treat from time to time, but not a regular part of a diet. Just my opinion of course. :)
 
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