*** The 2011 Gym Rats Thread ***

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Just a little thing, is there no possibility of the SA don's blagging us a training log sub forum?
I know it's cheeky but there seem to be quite a few about recently and it might encourage other members to start one and putting up a log for others to see seems a good way to increase workout adherence.
 
DanH84 said:
Just a little thing, is there no possibility of the SA don's blagging us a training log sub forum?
I know it's cheeky but there seem to be quite a few about recently and it might encourage other members to start one and putting up a log for others to see seems a good way to increase workout adherence.
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I haven't checked but I'd suspect the answer will be that there's not enough people to make it a worthwhile sub-forum. Even if most of the people create a thread for a training log it'll only take up a page or two in a sub-forum - that's just a guess but I'd be surprised if it's much more than that.
 
semi-pro waster said:
I haven't checked but I'd suspect the answer will be that there's not enough people to make it a worthwhile sub-forum. Even if most of the people create a thread for a training log it'll only take up a page or two in a sub-forum - that's just a guess but I'd be surprised if it's much more than that.
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yep, fair enough.
 
Depends how you structure your diet really. If you're like me and eat the same every day (bar dinner) then it's easier to just read the labels and roughly weigh things out.
 
Right, had a go on the food log on www.foodfocus.co.uk:

3342dxg.jpg


If you add my two mass builder shakes (Boditronics) the totals are:

Protein: approx 250g
Carbs: approx 265g
Fat: approx 75g
Kals: 2750

With a 5 day split at the gym, am I on the right track here?

I'm 6'4 and approx 90kg
 
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Needs more calories, cut out muller yoghurts. Inadvertadly I checked my current macros on that website and its ~1800-2000 a day :O No wonder I'm losing weight while binging at the weekends :P

Edit: Didnt see the mass builder shakes too, calories might be about right then. Id still replace muller yoghurts.

Edit: Although personally rather than mass builder shakes Id rather just eat more eggs,oats etc.
 
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Doesn't sound too far off the mark.

Though I'd ditch the mass builder shakes for something more simple such as oats & whey. 3 scoops whey and 100grams of oats will give you 7-800 calories. It'll also work out cheaper.

If you're aim is to build muscle then you might find you need nearer to 3000 calories though this will depend on your BMR.

Craig: You missed his revised totals with his gainer shakes ;)
 
I can't live without the Muller though! It's the only exciting thing I eat all day!

The shakes are useful as I can knock one up after brek and take another to have as soon as I'm done in the gym.

The plan is to build muscle yeah so I guess I could do with a bit more. Might check out the whey & oats option. Do you guys just use unflavoured stuff in bulk?
 
Big Chris said:
Right, had a go on the food log on www.foodfocus.co.uk:

3342dxg.jpg


If you add my two mass builder shakes (Boditronics) the totals are:

Protein: approx 250g
Carbs: approx 265g
Fat: approx 75g
Kals: 2750

With a 5 day split at the gym, am I on the right track here?

I'm 6'4 and approx 90kg
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Doesn't look great if you're trying to add lean mass.

Your carb:fat ratio is really quite bad. Stop avoiding fat. The carbs you're eating will just spike your insulin and promote fat storage and preservation. I'm not saying you should totally avoid them, but a reduction would help (cut out the bagel and the yogurts). Also, if you're choosing low fat mayo and milk for any reason other than because you prefer the taste, switch to regular.

Finally, you must have more protein with breakfast. Aim for at least 30g (I have ~70g, but that's just how I roll :p).

By doing the above you can avoid costly "mass builder" shakes.
 
Big Chris said:
I can't live without the Muller though! It's the only exciting thing I eat all day!

The shakes are useful as I can knock one up after brek and take another to have as soon as I'm done in the gym.

The plan is to build muscle yeah so I guess I could do with a bit more. Might check out the whey & oats option. Do you guys just use unflavoured stuff in bulk?
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You don't need a boring diet if you're lean bulking! You can more or less eat anything, as long as you don't consume large amount of carbs.
 
icecold said:
Doesn't look great if you're trying to add lean mass.

Your carb:fat ratio is really quite bad. Stop avoiding fat. The carbs you're eating will just spike your insulin and promote fat storage and preservation. I'm not saying you should totally avoid them, but a reduction would help (cut out the bagel and the yogurts). Also, if you're choosing low fat mayo and milk for any reason other than because you prefer the taste, switch to regular.

Finally, you must have more protein with breakfast. Aim for at least 30g (I have ~70g, but that's just how I roll :p).

By doing the above you can avoid costly "mass builder" shakes.
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I switched to light-mayo and skimmed milk as I figured it made sense if I don't want to get wobbly, is it better to go back to regular mayo and milk then? I always used to have full-fat.

Are the yogs really that evil? They're my only treat :(
 
The only reason to avoid large amount of fat is because fat is highly calorific, but if your diet is good you won't put on bodyfat in the same way you would if you replaced those calories with the equivalent calories from carbs.

Here is the foundation of my diet:

http://forums.overclockers.co.uk/showpost.php?p=18422880&postcount=106

For breakfast I will either have eggs on good brown toast with grated cheese, or my standard morning shake (whey, oats, milk, cinnamon, small amount of chocolate nesquik) if I'm feeling lazy.

edit: or just this :p
http://www.youtube.com/user/EpicMealTime
 
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Big Chris said:
Are the yogs really that evil? They're my only treat :(
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Not the end of the world as people put it.
Problem is that low in fat means low in taste, so manufacturers compensate by throwing more sugar in. In addition, the more processed the food, the less nutritional value it has and can be considered crap on your diet.

Try to go for the full fat ones, bit tastier, nothing wrong with 10 grams of extra fat a day and a bit healthier as well.
 
May need to give squatting a break, hopefully not running though!

My right knee is causing some increasing amount of pain! Give it a break, keep squatting or go see a physio?
 
definately give it a break!
physio would be ideal, but just skip the squatting for a while and see how it goes, and you can take iit from there.
 
So i was feeling pretty pumped for a leg day today until half way into my 2nd set of squats some kid passed out on a bench next to me and started having a seizure/fit. Had to struggle to rack it and rushed to clear all the weights etc around him. Not a lot else i know to do in that situation. Luckily there was some gym staff around to help. Was pretty bad he was still on the floor 20 mins later when the paramdedics took him away.

Not to be a **** but it rather killed my motivation :(
 
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