*** The 2011 Gym Rats Thread ***

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Here are my current macros. 5ft 11" 78kg and about 10% BF.

PHP: 
            Off      Training
Protein   224.5   248.8
Carbs     351.3   401.5
Fats       89.03   92.03
Cals       3121    3396
 
kai said:
arhhhh im stressing now - what should i eat for breakfast folloing my impact whey shake
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Eggs.

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. 1400/1500 calories is a very low volume of food. I'd rather always eat more and create a large defecit with cardio than eat less and do less cardio. Just seems much more logical this way to me.

B1C3P said:
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.
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How you can say that you're not genetically gifted after that baffles me. You suffer from IBS so spend time ******* your insides out, if you don't mind me saying! (my brother has it too and it sounds 'colourful'). Have had quite often irregular training the last few months and the diet isn't brilliant but not bad (taken from the fast food binges you often inform us of after nights on the lash). Coupled with a very low test levels, yet you manage to stay lean and pack on size without much trouble.

You don't have to be anal about the diet to make good gains I can give you that. But considering the rest, please stop kidding yourself or misleading our less educated posters.
 
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B1C3P said:
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.
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You're genetically gifted, unless you have help on the side.
 
Right guys, need some advice on legs.

I've just got back into mountain biking and I was pretty much useless on the ups last sunday. I do a legs session every week consisting of squats, deadlifts, leg press, leg extension and calf raises (4x10 4 sets each).

However, I was suffering most from a complete lack of strength at the very top of my thighs, where they meet my hips. Towards the end of the day I was having trouble standing up on the pedals in rough sections, which wasn't much fun.

I know a lot of this is due to me being out of practise, it was my first time on the bike in a few months, but what can I do in the gym to help things along? I can barely walk after training legs usually but I've never once got DOMS from this part of my thigh so I'm obviously not hitting it.

Cheers :)
 
Sounds like it could be your hip flexors, but it doesn't really matter what it is.

Besides a good program of stretching there isn't much you can do in the gym, the entire motion and type of exercise is different. Best advice is just to keep cycling and slowly build back up to where you were.
 
Big Chris said:
Right guys, need some advice on legs.

I've just got back into mountain biking and I was pretty much useless on the ups last sunday. I do a legs session every week consisting of squats, deadlifts, leg press, leg extension and calf raises (4x10 4 sets each).

However, I was suffering most from a complete lack of strength at the very top of my thighs, where they meet my hips. Towards the end of the day I was having trouble standing up on the pedals in rough sections, which wasn't much fun.

I know a lot of this is due to me being out of practise, it was my first time on the bike in a few months, but what can I do in the gym to help things along? I can barely walk after training legs usually but I've never once got DOMS from this part of my thigh so I'm obviously not hitting it.

Cheers :)
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If your gyms leg press allows it, adjust the angle of the back pad UP. IE more vertical, this will generally emphasize hip flexors. Similiarly if you lower it right down your quads are more isolated.
 
Hows this routine, fairly new to weights but looking for a routine but don't really have an idea:

Monday- Back and Biceps

One Barbell bent-over row 3 x (6-10)
Dumbell lying row 3x (6-10)
Lat pull downs 3x(6x10)
Shrugs 3x (6x10)
Preacher curls (3x10)
21's (i think its called) x 3
Forearm Curls 2 x (8-10)

Tuesday-
Gym CV challenge
-2km run
-750m row
-2.5km cycle
-20 steps
-25 press ups
-40 crunches
Aimed time 26mins but i do fast as i can usually about 36mins.

Wednesday or Thursday (Student so usually go out Tuesday night)

Shoulders and legs

-Behind Neck shoulder press 3 x (8-10)
-Shoulder machines 3 x (8-10)
- Arnold press 3 x (8-10)
- Dumbell Calf raises 4 x (8-10)
- Dumbell Squats 3 x (8-10)
- Dumberll lunges 3 x (8-10)

Friday- Chest and triceps

-Flat bench 3x (6-10)
-Incline Bench 3 x (6-10)-----> should i do decline here instead?
-Chest flys 3 x (6-10)
- Close grip bench 3x (6 x10)
- V-bar tricep press 3 x (6x10)
-Skull crusher 3 x (6 x10)

Sat- 30-40 minute slow run.


any improvements or suggestion would be gladly appreciated?
 
2 rows and lat pull down does not make a back workout ;)

You have a barbell, use it:

Benchpress
Deadlifts
Squats
Cleans
Shoulder presses

:)
 
Deadlifts / powercleans
Lat pull down / chins
BOR / t bar rows

That should be a good start imo :)
 
BennyC said:
How you can say that you're not genetically gifted after that baffles me. You suffer from IBS so spend time ******* your insides out, if you don't mind me saying! (my brother has it too and it sounds 'colourful'). Have had quite often irregular training the last few months and the diet isn't brilliant but not bad (taken from the fast food binges you often inform us of after nights on the lash). Coupled with a very low test levels, yet you manage to stay lean and pack on size without much trouble.

You don't have to be anal about the diet to make good gains I can give you that. But considering the rest, please stop kidding yourself or misleading our less educated posters.
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Yeah, but im extremely wise with my diet + training hence why I reap the gains... I lost a fair bit of size after hospital in January but give me a few more weeks lol. Im not confusing any less educated posters I put it straight and simple, you put the hard graft in you get the returns. Sure I messed up into the hospital etc lost weight blah blah but I'll come back bigger, faster, stronger and leaner. Most people say you can't build muscle and lose fat I say crap... it's all about giving your body what it needs rather then over-compensating with calories or under... I know exactly what my body needs, how it works and what works and what doesn't work. I also know how to train and re-arrange things so that I spark growth at all times. Im not genetically gifted otherwise I'd be a hell of a lot bigger.

'Wes said:
You're genetically gifted, unless you have help on the side.
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What crap. Im natural. But point being even if one does take AAS if there genetics are absolute garbage then they won't gain much. I know people who are on GRAMS of test and still sitting at a crappy 13 stone with something like 13 inch arms. They don't grow but sit on all year round, eat tons and train all the time.
 
Personally what gave me the back width + thickness would be:

Wide grip pull ups
dead lifts
Barbell rows
lat pulldowns
pull overs

Thats my current back workout, swap bb rows with t-bars every so often. Usually bang out about 5 sets an exercise.
 
One Barbell bent-over row 3 x (6-10)
t-bar rows 3x (6-10)
Lat pull downs 3x(6x10)
Shrugs 3x (6x10)
Preacher curls (3x10)
21's (i think its called) x 3
Forearm Curls 2 x (8-10)

Pull ups at the minute not sure i would be able to do many, but something i am working towards hopefully after a few months of this diet should be able to do them.


Is that looking better or should i add dead lifts in? Just would be a hard exercise to do due to the smallness of the gym can be very busy at times aswell. Changing next year. I did post a thread about my diet if anyone cares to comment? Weekly meals
 
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Anyone tried Ainsley Harriots Lentil Dahl? Made it just now with a 250g chicken breast, best meal I think ive ever eaten. Comes in a little packet about £1.30 or so. Anyone can see any problems with this on a cut?
 
Don't see point in doing bb row and t-bar row essentially same movement...
Why shrugs on back day?
Personally think 21's waste of time. For biceps I'd just throw in some heavy db curls for 6-8 reps. 4 sets or something.

Put the deadlifts in, one of, if not thee best exercise for mass building, period.
 
Lynchy, look at what I put. No need to add shrugs or other things.
You seem like you are new to training so your forarms will be worked hard by what I have mentioned.
For biceps, do some barbell or ez bar curls.
 
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