*** The 2011 Gym Rats Thread ***

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kai said:
Can some advise me - im going on a 10 week clean cut diet; ill be upping my training to a 6 day split with 3 cardio sessions. I plan to maintain muscle mass but drop bf - currently 11.3% .

Please can you criteq my diet plan?

07:30 MP Impact Whey
07:40 Ceral - skimmed milk

08:30 Green Tea
10:00 100g Chicken Breast
Steam Veg


13:00 100g Chicken Breast
Steam Veg
Green Tea

15:30 PHD ISO 7

17:00 Jack3d

19:00 PWO PHD ISO 7

19:30 120 / 150g Turkey Breast / Chicken
Steam Veg

21:00 Green Tea
23:00 MP Impact Whey - Bed
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You will need quite a lot of protein, how much do you make that to be? Also that doesn't seem to have any fats at all, which is a big mistake.

Avoid crappy cereal at all costs!
 
Morba said:
What cereal fella?
How does the values work out fats/protein/carbs?
Total kcals?
Whats your BMR?

Dropping from a low bf% will be hard, why you aiming to do so?
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Jordans Natural Muesli
1 serving of 100 grams
326 cals
5.3g fat
61.2g Carb
8.7g Protein


Overall diet is roughly 1480 Calories. 205.8g Protein 20.5g Fat. 113.9g Carbs

12.6% - Total Fat
31.13% - Total Carbs
56.26 - Protein
BMR of 1770.24
 
You will feel horrible with that little kcals a day and the amount of cardio you will be doing imo.

Thought about doing a clean bulk to lower bf%?
 
Tbh I wouldn't trust that cereal, 60g of carbs is quite a lot and is probably giving you a nasty insulin spike.

...and yeah, no where near enough fats :eek:.
 
Morba said:
You will feel horrible with that little kcals a day and the amount of cardio you will be doing imo.
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I want to get the balance right as this will be stuck to religiously. I have been slowly decreasing my cal's over the last few months. And my diet is something similar to the above but with cheat days and the odd back of snack-a-jacks etc :rolleyes:

Would i be better having 2 scrambbled eggs as a replacment to the ceral ?
 
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icecold said:
I'd personally aim for more protein, there is no harm and it will make it far less likely to lose any lean mass. If you'r worried about calories just replace some carbs with protein, which is far safer in terms of fat storage anyway.



It's because you're saying massive like its a good thing, especially when you do things like comparing yourself to bouncers and say you're the biggest in your gym etc. To be honest it makes you sound like one of those guys who because he is quite big (tall and high body fat) goes around thinking he's some kind of tough guy.

I'm not saying you are like that, but the way you comunicate certainly makes it seem that way. It's your responsibility to commucate the message you're trying to get across, not ours to struggle to find it (although a lot here have tried). I'm not trying to be mean about your weight, to the contrary I think it's great your making progress in the way you want to.

But crucially, notice how nobody else seems to argue that much.

[random anecdote]I had a incident with one of these guys in a club a while ago. I was in a bad mood already when a group a guys started trying to wind me up, led by a fat guy who was a little taller than me. All came to a head when the guy pushed me from behind (I was ignoring them) and then I turned round and much to the surprise of him and his friends I shoved him clean through his group. To be honest I'm not pround of that. But to be more honest, I kinda am ;):o[/random anecdote]
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I agree - I'd never criticise someone for wanting to get fit and positively change their body composition and I applaud you for that, "SkScotchegg", but as far as your attitude one here goes, you act foolishly and then become very offended and indignant when people criticise that.

For example in your post you've accepted that you have quite a lot of fat, "don't have huge muscles and not lean", then you go on to compare yourself to bouncers (many of whom are very muscular underneath the deceptive black outfits) and in your estimation you come out the winner. Do you see how it is somewhat daft to come to that conclusion?

It's like someone with 30% body fat with an 17 inch bicep looking at someone at 10% BF with a 16 inch bicep and puffing out their chest and boasting about how big their arms are.

This isn't a dream-crushing forum but when you come out with stuff like that and go slightly mental whenever someone calls you out on it, it actually makes you look childish, not us.

Please keep training but get a hold of your attitude. You come across as similar to the guy in Icecold's post, walking around with invisible rolled up carpets in your armpits asking everyone if they've noticed that you're the biggest guy in town.
 
icecold said:
Eggs are a good option, so maybe 3-4 on some good brown toast?

Really look at upping your fats too.
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diet changed now; i have changed breackfast 2 scrambbled eggs on one slice of Granary Loaf.

Included in the evening meal is a one sweet potato.

the 10:00am meal is followed by tablespoon of Udo's Choice.
YUK!!!

FINAL FIGURES.

1760 Calories
60.5g of Fat
215.1g of Protein
82.2g of Carbs
 
kai said:
diet changed now; i have changed breackfast 2 scrambbled eggs on one slice of Granary Loaf.

Included in the evening meal is a one sweet potato.

the 10:00am meal is followed by tablespoon of Udo's Choice.
YUK!!!

FINAL FIGURES.

1760 Calories
60.5g of Fat
215.1g of Protein
82.2g of Carbs
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Much better.

I'd say at least three eggs, maybe remove one of the yokes if you're concerned about kcals. If you can stomach it try taking some Udo's with your shake before bed, it will help slow absorbtion throughout the night. Had to google what it was, seems like good stuff! Have you considered making a dressing out of it with a little balsamic vinegar and putting it on some rocket/spinach? If you're careful it shouldn't waste much (maybe!), just a thought.

Freefaller said:
For all the part-squatters out there:

http://www.fitstoronto.com/?p=2472#/0

Helps to show that full squats are good and not bad for knees! ;)


To help you warm up:

http://www.dieselcrew.com/essential-hip-mobility-how-to-warm-up-correctly-2
http://www.dieselcrew.com/lower-back-rehab-fix-lower-back-injuries
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Thanks for those warm up articles. This kind of thing is so tempting to neglect, but is really really important at ALL levels. I already do some of those things but will look to include the rest. Just done some now and they feel awesome.

Really chaps these are worth doing, don't end up regretting it later!

Freefaller said:
I like icecold - he sounds like a newer version of me :cool: :D
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:)
haha thanks mate, but I don't think I'm anywhere near french enough :p


This week is technically my week off from the gym after HST, so naturally I've been to the gym today. Didn't do too much as I'm currently nursing a sprained thumb but decided to do a little volume on my legs with the gyms new plate loaded leg press. 10x10 @ 230kg with no more than 90 seconds rest, last two sets I did narrow stance. Not done volume like that in a while, expecting walking issues shortly! Also did some rotator cuff stuff.

I'm kind of doing a mini informal cut for the next two weeks, but nothing too serious as I'm going to test 1RMs soon. Planning on a few volume sessions with lots of stretching for general pre/rehabilitation and might play around with some cardio too (sprints/rowing and possibly x-trainer which is new to me). As far as diet goes carbs are just being reduced slightly and I'm going to limit milk (:( love milk).
 
I am disgustingly unfit :(. I am also in a week off and am doing more rowing orientated stuff like ergs and high rep narrow stance squats along with some stretching and rehabilitation stuff (not injured more for the sake of it than anything else).

Today just doing 5 mins on the rowing machine killed me :(, but because I was so upset I had do annihilate myself with more ergs and did some squats with me feet about 3 inches apart, 90kg on the bar and about 10-15 reps going A2G. was really nice but really began to burn towards the end :(. Hopefully going to do some more tomorrow :).

Sounds like I'm doing the same thing as you brother although my cut/eating healthy is because I had a cheat week if you will and ate a lot of junk food. Haven't done anything like this in a while so this should be fun :)
 
BennyC said:
Yes but you're genetically gifted.
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Lol not at all. I believe quality of protein and aminos over the quantity but I eat that much damn food that the protein totals up to around that, Cut it back slightly now. I sit on about 350g of prot, derivived from fish, steak and chicken every day and roughly 2 shakes.

Also my appetite is disgusting... My typical nandos consists of 10 chicken wings, a half chicken, large plate of peri chips + those spicy nuts and usually wash it down with the ice cream bottomless or w.e.
 
I took a week off from the gym due to being ill and my lower back has stopped cracking when I pivot. Which is worrying because normally when it cracks it's quite bad and can feel a bit painful. Something isn't right.
 
There is getting enough protein and then too much protein. Be careful some of you lot, there is a point where it is not beneficial anymore and becomes taxing on the body (long term kidney/calcium/bone etc troubles).
"Pssh plenty of studies shows this is false" - yeah but then there are probably way more that show this is true :p
 
Agreed with you entirely Clipsey. I've banged my head on the wall enough times showing the science, it's up to people to make their own choices. :)
 
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