* The 2012 Gym Rats Thread *

Syla5 · 8 Apr 2012 at 09:58

RobSmith said:
Just working out my macro's again and I'm falling short on Carbs.

What I've worked out so far:

1900 Kcal
161g Protein
165g Carbs
46g Fat

I've got another 200-300 Kcal worth of food I'd like to add, ideally along with a lot of carbs. Any suggestions guys?

Slice of wholemeal or brown bread with 50g peanut butter and 10g choc spread works out to around 400 cals some good fats and prob around 40g carbs. You can either have this as toast or bread tastes fine either way

Syla5 · 8 Apr 2012 at 10:10

opethdisciple said:
9am Breakfast - 2 brown toast, 3 scrambled eggs, glass of milk, 1 multi vit.

from 10am-1pm (1-2 coffees)

2pm lunch - chicken breast and pasta/baguette (baguette usually has tuna/chicken/beef in it)

6pm Pre gym - chicken sandwich (1 breast chicken, 2 brown bread, light mayo some salad leaves)

9pm post gym - steak/chicken/fish, potatoes/sweet potatoes/pasta and veg or salad

For desert its just fruit tangerine and some grapes....

On non lifting days I drop the pre gym sandwich.

A real rough working out here but this looks like about 1900 cals:
Breakfast 500cals
Lunch 400cals
Pre gym 400cals
Dinner 500cals
Fruit 100cals

So on non lifting days you will prob only be getting 1500 cals

From all that your macros look something like:
Protein: 130g
Carbs: 160g
Fats: I have no idea not great at guestimating these but prob not enough.

So at the moment no matter what curling brocep programme your mate puts you on you still won't make reasonable progress.

As has been said by others there's nothing wrong with working a split routine. Also what are your goals? Do you want to be brocep top heavy dude with chicken legs or are you looking to get strong?

And one last question have you ever seen your mates Deadlift or Squat?

RobSmith · 8 Apr 2012 at 10:27

Syla5 said:
Slice of wholemeal or brown bread with 50g peanut butter and 10g choc spread works out to around 400 cals some good fats and prob around 40g carbs. You can either have this as toast or bread tastes fine either way

Awesome, thanks Syla. Love Peanut butter too!

Syla5 · 8 Apr 2012 at 10:30

RobSmith said:
Awesome, thanks Syla. Love Peanut butter too!

Get some from any good supplement site it literally is just crushed up peanut's no added rubbish

reiyushin · 8 Apr 2012 at 10:35

http://www.powerhouse-fitness.co.uk/bodymax-olympic-rubber-radial-barbell-kit-185kg.php

Tempting for £323.......anyone used their bars for oly work?
Cheap I know but times is harsh

Deception · 8 Apr 2012 at 10:53

http://www.powerhouse-fitness.co.uk/bodymax-235kg-olympic-cast-barbell-kit.php

Then use Spring10 and round it off to a nice £330

RobSmith · 8 Apr 2012 at 12:04

How reliable is it to judge a bench press 1rm on my ability to pushup my BW?

Currently weigh in at 105kg and can do 5 BW pushups, could I possibly convert that to trying that weight on a bench?

Chong Warrior · 8 Apr 2012 at 12:25

RobSmith said:
How reliable is it to judge a bench press 1rm on my ability to pushup my BW?

Currently weigh in at 105kg and can do 5 BW pushups, could I possibly convert that to trying that weight on a bench?

You can't to put it simply, they're different exercises and use different muscles. Also with a pushup you aren't actually pressing 100% of your bw as your feet are taking a lot of your leg weight.

Raising your feet might give a bit more of an idea but not much.

yhack · 8 Apr 2012 at 12:26

RobSmith said:
How reliable is it to judge a bench press 1rm on my ability to pushup my BW?

Currently weigh in at 105kg and can do 5 BW pushups, could I possibly convert that to trying that weight on a bench?

I don't think so. I can do over 30 pushups, but I couldn't do anywhere near 30 reps on 70kg. Doubt I could do 8.

wedgie · 8 Apr 2012 at 12:31

I wouldn't class them as comparable at all. Pushups are a test of endurance primarily, while bench press is a test of strength first and foremost (when talking about anywhere close to 1rm anyway).

reiyushin · 8 Apr 2012 at 14:07

Deception said:
http://www.powerhouse-fitness.co.uk/bodymax-235kg-olympic-cast-barbell-kit.php

Then use Spring10 and round it off to a nice £330

Need some protection from drop

reiyushin · 8 Apr 2012 at 14:10

Squats!

3x 100
3x 115
7x 130 - there's one or two more in here at least

Boring but big (45s rest)
5x
10x 70

Leg Curl
8x 40
8x 60
8x 70

Pulldown - Alternating wide/narrow grip
10x 50
10x 60
10x 70
10x 80
5x 90

WRESTLING!!!

A great day

Disco Boy · 8 Apr 2012 at 16:15

I enjoyed my chest and back session today

Pullups: 5*OH 1*WG 1*WG 1*WG 5*UH
DB Bench 8*15 8*15 8*15
DB BOR 8*17.5 8*17.5 8*17.5
Incline BB Bench 5*20 8*25 7*27.5 5*27.5
T Bar Rows 8*bar 8*+5 8*+10 8*+15 8*+20

I really liked the T bar rows, so I think I'll do them to replace BOR from now on.

I might add in some BW rows too as I tried a couple and thought they were good.

Deception · 8 Apr 2012 at 16:27

reiyushin said:
Need some protection from drop

Don't drop it

reiyushin · 8 Apr 2012 at 16:43

Not much choice with 100kg+ above your head

It'll be landing on a makeshift plaftorm but the rubber would give me peace of mind

May have found a better deal locally though

semi-pro waster · 8 Apr 2012 at 16:46

reiyushin said:
Not much choice with 100kg+ above your head It'll be landing on a makeshift plaftorm but the rubber would give me peace of mind

May have found a better deal locally though

Would proper thick rubber matting help or do you already have that? If memory serves there's stuff advertised as rubber horsebox/stable matting which is essentially the same product but often a bit cheaper than the matting that is labelled as being for gyms.

reiyushin · 8 Apr 2012 at 16:50

Don't have any of it but seen it used in many home made platforms

I have some of the those interlinking "gym mats" and I stack them up in 3s to give me a cushion ^^

GarethSouthgate · 8 Apr 2012 at 19:46

I don't quite know how some of you manage to eat so much food.

All I seem to be doing is cooking! Good job I like cooking; bloody time consuming though

Steedie · 8 Apr 2012 at 19:49

I eat 7 meals a day, and I'm cooking for half hour in the morning. A busy half hour, granted, but it shouldn't take too long

Even on my off season when I eat different foods, I was cooking for no more than an hour a day

GarethSouthgate · 8 Apr 2012 at 20:01

Over the last few days I've cooked:

Chinese stir fry
Turkish style chicken + rice
Hunter's chicken (pollo alla cacciatora) with cous cous
Chicken curry
Pasta bake
Chicken + pasta
Steak n veg
Fry ups

The list goes on. Usually average about 20/30 mins cooking time per meal, then eating, washing etc!

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *