*** The 2010 Gym Rats Thread ***

ConTRo13R said:
Diet looks like this

Breakfast

3 eeg omellete with 100g prawns, mushrooms, re pepper, spinach

or if im going to the gym afterwards

4 weetabix, with one pint of milk

breakfats will also include either an avcado pear or a kiwi, followed by a bannana, greek yougurt which i add blueberries too and some acaia honey, i will also have 300ml of vegeatble juice

meal

cottage 125g cottage cheese with somesort of oat cake, pint of milk

meal

100g peanuts

meal

either a lasange with veg, a stirfry, pasta and tuna, steak and quinoa with veg or a chicken korma

meal

mackeral in tomato sauce over spinach leaves, or chicken with veg, washed down with pint of milk

Dependen tof whether i go to the gym or not depends whether i take a postworkout shake with whey and oats

I also take BCAA's

Training is ok i guess, though im also feeling tired or lethargic and have to fight through a mental battle to get me to the gym or eve out of bed sometimes, but then there are the gym sessions which are incredible

I was doing a two day full body split but more recently gone onto a three day spilt see bhow it goes i guess, im still fine tuning and trying to learn a lot
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I'd say your problem was from the volume of milk you drink to be honest. I'd at least reduce it substantially, or better yet drop it completely. Not many people can actually digest large volumes of milk well. I may be wrong, but i used to suffer with the same things you discribed until i dropped milk and reduced carb intake.

Other than that your diet looks to be based on decent food. A little carb heavy which my be another reason for the bloating and feeling lethargic. But everyone is different and everyone handles macro nutrients and foods differently. It does sound like you'd be better off on a lower/moderate carb diet though. Best thing to do it try it for a few week, cut down to maybe 100-150g a day non training days, then training day add extra carbs post workout. You will need to up fats to keep calories up, try to make them good fats.

I'd suggest using a maltodextrin/dextrose instead of the oats in the post workout shake, it'll provide a better insulin spike which is advantagous after a workout. Somewhere around 60-100g of carbs depending on workout intensity.

Nuts are great and provide excellent nutrition, but peanuts aren't the best choice, try going for some mixed nuts with stuff like brazil nuts and almonds in.

There is a lot of information on the internet on diet and nutrition, but i've found that stuff by Charles Poliquin is pretty good. Also the FoodFocus web site is very good for recording what you've eaten and working out your macros for you.
 
Got to use my new FatGripz today.

I must say they made things so much harder.

My forearm was actually sore from the pump they cause, and my hands feel like jelly.
I had to take them off at the very end and even then my hands were exhausted.

BOR's with these take the mick once you go over 55kg.

I could only deadlift at 90kg for 3 with them on, took them off and finished off my sets and used them on all my arm work after.
 
PAz said:
I used to be.

Hated that gym, such a small area and non olympic plates. The sarries training area upstairs looked so much better.

You train there?
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No, had a quick look around when I started but quickly left, the weights area is tiny, has like 1 bench, and is always full of attitude doing a questionable bench rep of 80kg then strutting around like they own the place.
 
Paramount said:
No, had a quick look around when I started but quickly left, the weights area is tiny, has like 1 bench, and is always full of attitude doing a questionable bench rep of 80kg then strutting around like they own the place.
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Did you join elsewhere in Hatfield?

Snakebite in the font...ahh the good old days :D
 
Darryl_1983 said:
I'd say your problem was from the volume of milk you drink to be honest. I'd at least reduce it substantially, or better yet drop it completely. Not many people can actually digest large volumes of milk well. I may be wrong, but i used to suffer with the same things you discribed until i dropped milk and reduced carb intake.

Other than that your diet looks to be based on decent food. A little carb heavy which my be another reason for the bloating and feeling lethargic. But everyone is different and everyone handles macro nutrients and foods differently. It does sound like you'd be better off on a lower/moderate carb diet though. Best thing to do it try it for a few week, cut down to maybe 100-150g a day non training days, then training day add extra carbs post workout. You will need to up fats to keep calories up, try to make them good fats.

I'd suggest using a maltodextrin/dextrose instead of the oats in the post workout shake, it'll provide a better insulin spike which is advantagous after a workout. Somewhere around 60-100g of carbs depending on workout intensity.

Nuts are great and provide excellent nutrition, but peanuts aren't the best choice, try going for some mixed nuts with stuff like brazil nuts and almonds in.

There is a lot of information on the internet on diet and nutrition, but i've found that stuff by Charles Poliquin is pretty good. Also the FoodFocus web site is very good for recording what you've eaten and working out your macros for you.
Click to expand...

Im getting circa 200g of carbs a day i guess, 90g of which is coming from the milk, and circa 3000kcal a day. I drink the milk as it contains loads of calories and protein and fats which are al good for gaining weight.

Should i change from peanuts alltogether then? i get then because i can get a 200g bag for 27p form asda :D

I find it incredibly difficult as it is to find meals to eat which give me the right amount of calories i need, I find it even more impossible to find these calories without encountering so many carbs, i just dont know what to eat short of meats and veg smothered in olive oil because meats dont really have that many calories when u limt the protein to around 30g

Thanks for the advice, But is really replacing the 50g of oats in my shake with a high sugar supplement a good idea? i was actually thinking of upping the amount of oats to 100g but then im encountering a lot of carbs arent i.
 
PAz said:
Did you join elsewhere in Hatfield?

Snakebite in the font...ahh the good old days :D
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Not in Hatfield thank god. The font's been ripped out, theyve built a massive club a bit further down called the forum, it's actually quite good and definitely less sweaty! Also the ele has been totally done over and is very modern now.
 
Bit of a odd one - Yes i know medical threads are not allowed that is why im going to pop to the doctor in the morning.

For the last two / three weeks every time i go on the cross trainer within 2 - 3 minutes the machine tells me to stop as my heart is 255 and i need to stop. This has been happening on more than one occasion and on different machines. I know these are not 100% accurate but i suffer from sweaty palms - will this effect the result?

Last week after the gym i had someone test my heart rate resting and it was perfect. :)
 
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kai said:
Bit of a odd one - Yes i know medical threads are not allowed that is why im going to pop to the doctor in the morning.

For the last two / three weeks every time i go on the cross trainer within 2 - 3 minutes the machine tells me to stop as my heart is 255 and i need to stop. This has been happening on more than one occasion and on different machines. I know these are not 100% accurate but i suffer from sweaty palms - will this effect the result?

Last week after the gym i had someone test my heart rate resting and it was perfect. :)
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Shouldnt do as I get very sweaty palms and have never had a problem, could well be someone in the gyms hr montior messing with it as I imagine you would know if you had a hr of 255bpm :p
 
Paramount said:
Not in Hatfield thank god. The font's been ripped out, theyve built a massive club a bit further down called the forum, it's actually quite good and definitely less sweaty! Also the ele has been totally done over and is very modern now.
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I graduated in 2004 from Herts. Happy days!
 
kai said:
snip)
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It's obviously inaccurate. Surely you know what your heart beating around 180-190bpm feels like. Anything over 220bpm and you'd probaly be dead.

Tbh if you hit 255bpm your heart would probaly explode through your chest while your guts fall out your ass.

You don't need to go the doctors about this, he'll probaly laugh you out of the surgery. Buy or borrow a heartrate monitor to check.
 
I guessed 255 was a little high :) however its kinda odd that several machines have told me this, never use to have this problem using the same machines. It's like 3 minutes into exercise.
 
I get sweaty palms aswell.
A lot of the machines in the gym I use come up with a message on the display recomending you wipe your hands and the sensor becuase its not getting a correct signal.

255 is over 4 beats a second...doesnt sound right.
 
If you feel like you are about to die when it says you have 255 go to the doctor. I'd get it tested if a lot of machines are saying it, you might be a freak :p
 
ConTRo13R said:
Im getting circa 200g of carbs a day i guess, 90g of which is coming from the milk, and circa 3000kcal a day. I drink the milk as it contains loads of calories and protein and fats which are al good for gaining weight.

Should i change from peanuts alltogether then? i get then because i can get a 200g bag for 27p form asda :D

I find it incredibly difficult as it is to find meals to eat which give me the right amount of calories i need, I find it even more impossible to find these calories without encountering so many carbs, i just dont know what to eat short of meats and veg smothered in olive oil because meats dont really have that many calories when u limt the protein to around 30g

Thanks for the advice, But is really replacing the 50g of oats in my shake with a high sugar supplement a good idea? i was actually thinking of upping the amount of oats to 100g but then im encountering a lot of carbs arent i.
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I would have guess you where getting more than 200g to be honest, eating stuff like weekabix, pasta, oats etc. Have you worked that out properly? take off the 90g from the milk that'kk only leave you with 110g.

Well you can get more fats from meat, you don't need to eat super lean meat. Fattier meat is fine, as long as it's not processed meat like sausage, etc. I like ground beef for example, although i'll normally buy the 12% stuff. you can go higher fat and i sometime do, for chicken i'll normally aviod the breast and go for the legs due to the extra fat content. I'd normally avoid most of the skin though, but some is fine also.

You can eat more than 30g of protein per meal, as Freefaller posted on the previous page, upto around 40-50g is fine you can eat more it'll just be used differently by the body.

If your happy with the peanuts then stick with them, there not bad for you. As long as there not salted, dry roasted or anything like that.

The post workout shake with dextrose/maltodextrin is better due to the anabolic nature of the insulin spike post workout. Your body will be shouting out for carbs, to replemish glycogen stored in your muscles. This process also pushes the nutrients into your muscles need to repair them after a workout. The faster the carb intaken digest the faster this process happens and the better the results.
 
Darryl_1983 said:
I would have guess you where getting more than 200g to be honest, eating stuff like weekabix, pasta, oats etc. Have you worked that out properly? take off the 90g from the milk that'kk only leave you with 110g.

Well you can get more fats from meat, you don't need to eat super lean meat. Fattier meat is fine, as long as it's not processed meat like sausage, etc. I like ground beef for example, although i'll normally buy the 12% stuff. you can go higher fat and i sometime do, for chicken i'll normally aviod the breast and go for the legs due to the extra fat content. I'd normally avoid most of the skin though, but some is fine also.

You can eat more than 30g of protein per meal, as Freefaller posted on the previous page, upto around 40-50g is fine you can eat more it'll just be used differently by the body.

If your happy with the peanuts then stick with them, there not bad for you. As long as there not salted, dry roasted or anything like that.

The post workout shake with dextrose/maltodextrin is better due to the anabolic nature of the insulin spike post workout. Your body will be shouting out for carbs, to replemish glycogen stored in your muscles. This process also pushes the nutrients into your muscles need to repair them after a workout. The faster the carb intaken digest the faster this process happens and the better the results.
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I doe at small portions of my carbs like 50g of oats with only contain 25g carbs, the weetabix i will only have like three times a week and will only be 50g, i may have to go add it all up again, to make sure though.

I think i may change the peanuts then as they are salted :( almonds or cashews yea?

Hmm thats really interesting about the dextrose /maltodextrin i didnt have a clue about that. Cheers im considering ordering some from myprotein now
 
goals for 2k10 (in lb's), current/goal, all RAW

- Hit 200LB
- 260/300 bench
- 350/400 deadlift
- 250/300 squat (i have knee surgery in 2 weeks, this is VERY unlikely)
 
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