* The 2012 Gym Rats Thread *

RobSmith · 4 Mar 2012 at 15:02

icecold said:
Fair enough, but you still need more protein. I'm guessing you're cutting, because you aren't going to gain much on that.

Is there not a happy-medium?

Steedie · 4 Mar 2012 at 15:04

You're not really eating enough to gain any strength once the newbie gains go (don't know how long you've been lifting). Up the protein and carbs

Protein to about 170-180, carbs 250 minimum

RobSmith · 4 Mar 2012 at 15:10

Steedie said:
You're not really eating enough to gain any strength once the newbie gains go (don't know how long you've been lifting). Up the protein and carbs

Protein to about 170-180, carbs 250 minimum

Still a massive newbie! - only been at it for 2 months

I'll add a couple whey/oat shakes I think - I'd ideally like to keep Kcal as low as possible though.

Cheers Steedie :cool:

Deception · 4 Mar 2012 at 15:23

Damn, was doing some stretching this morning and somehow hurt my right hip/piriformis

Hopefully after some foam/ball action on it, it will be ok for Squats tomorrow.

GarethSouthgate · 4 Mar 2012 at 15:40

I'm in pieces

DOMS from yesterday making me feel like I've been hit by a bus and I overslept so have a headache too.

semi-pro waster · 4 Mar 2012 at 16:04

Had what's probably my last gym session for a couple of weeks as I'm off on holiday tomorrow - all feeling pretty good and managed everything with reasonable form I think. I did however think about trying Dragon Flags but as expected the benches in the gym weren't quite up to it and the boards were peeling away from the frame.

Apok · 4 Mar 2012 at 16:12

Hadn't realised until the last few days how much i relied on caffiene.

Dropping it completely from my diet may have been a drastic one but one i hope pays off.

LiE · 4 Mar 2012 at 16:13

Rob, work out your BMR. Here's my diet to give you an idea.

Deception · 4 Mar 2012 at 16:22

Apok said:
Hadn't realised until the last few days how much i relied on caffiene.

Dropping it completely from my diet may have been a drastic one but one i hope pays off.

Got the withdrawal symptons yet?

RobSmith · 4 Mar 2012 at 16:23

LiE said:
Rob, work out your BMR. Here's my diet to give you an idea.

Using 1.55 my BMR is 3600 :eek:

Currently only at 2200 max!

Apok · 4 Mar 2012 at 16:25

Deception said:
Got the withdrawal symptons yet?

Indeed

, looking forward to feeling better once i've detoxed though.

Skillmister · 4 Mar 2012 at 16:25

I'd be impressed if 1.55 is the right number. What's your job?

RobSmith · 4 Mar 2012 at 16:31

Skillmister said:
I'd be impressed if 1.55 is the right number. What's your job?

Interning at the mo from 8:30-5:30 monday-thursday (Friday finish at 1)

An hours exercise tues-thursday, 2-3 hours Friday and Sunday.

1.375 maybe?

Skillmister · 4 Mar 2012 at 16:35

What does 'interning' involve? Sitting at a desk? If so you'll be much lower than 1.55. I use 1.35 for mine as my weekly activity is about 5 hours in the gym and 2-3 hours walking to town and back that's all

RobSmith · 4 Mar 2012 at 16:37

Skillmister said:
What does 'interning' involve? Sitting at a desk? If so you'll be much lower than 1.55. I use 1.35 for mine as my weekly activity is about 5 hours in the gym and 2-3 hours walking to town and back that's all

You don't really intern as a tree surgeon or a labourer

Yeah, desk work it is for me. Will change it to 1.375 then, Cheers Skill.

sHo0sH · 4 Mar 2012 at 16:40

PB on the deadlift the other day 2 sets of 5 at 110kgs and Managed 5x5 at 60kgs Bench and 5x5 75kgs on the deeeeep squats.

Finally feels like its getting heavy

Gangster · 4 Mar 2012 at 19:08

RobSmith said:
Using 1.55 my BMR is 3600

Currently only at 2200 max!

Problem I find is no BMR calculators take into account body fat percentage, and this conflicts with the "more muscle you have, the higher your BMR"... surprised that I haven't been able to find one.

So a guy at 200lb 10% bodyfat, and a guy at 200lb 30% bodyfat would, by the calculators, have the same BMR.... which we all know isn't true!

Anyone found one that takes bodyfat into account?

EDIT:

Or... should the weight be entered as lean body mass? (and therefore fat weight deducted already)?

Syla5 · 4 Mar 2012 at 19:18

spent some time yesterday putting my old notebook from the gym in to an excel,

interesting to chart my progress over the last 11 months, and atcually opens my eyes a bit and where i could make more progress.

Obviously the progress i have made so far isnt just weights its also form which is crucial

Skillmister · 4 Mar 2012 at 19:19

Gangster said:
Problem I find is no BMR calculators take into account body fat percentage, and this conflicts with the "more muscle you have, the higher your BMR"... surprised that I haven't been able to find one.

So a guy at 200lb 10% bodyfat, and a guy at 200lb 30% bodyfat would, by the calculators, have the same BMR.... which we all know isn't true!

Anyone found one that takes bodyfat into account?

EDIT:

Or... should the weight be entered as lean body mass? (and therefore fat weight deducted already)?

http://forums.overclockers.co.uk/showthread.php?t=18299646

Katch-McArdle
This is far more accurate as it uses your own bodyfat and lean bodymass measurements to calculate the intake

Base Metabolic Rate (BMR) = 370 + (21.6 x LBM)
Where Lean Bodymass = [total weight (kg) x (100 - bodyfat %)]/100

GarethSouthgate · 4 Mar 2012 at 19:21

I'm guessing you picked up an injury in June, Syla?

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *