*** The 2012 Gym Rats Thread ***

[b3mor]

Come on I know some of you must have some thoughts about this here diet!

Alright guys can you give me your opinion on what my diet is like please. Please note this is my current diet so I haven’t tried to improve anything yet!

Monday to Friday

Breakfast
2/3 pint orange juice
Quaker oats (the convenient one in a sachet; golden syrup flavour as well ) made with semi skimmed milk

Lunch
Tin of tuna on four slices of wholemeal bread with a little bit of butter and salad cream
Kiwi fruit

(usually have half a sandwich about 11:00, one sandwich at 1:00 and the other half at 3:30; does this actually help my metabolism or does it make no difference?)

Dinner
Varies each night but (nearly!) always includes at least 3 veg with something from the following list:

Spag bog
Chilli con carne
Lasagne
Bacon, scrambled eggs, baked beans, chips/potato rosti
Sausages and chips/potato rosti
Black pudding with something, probably chips/potato rosti
Chicken with curry sauce and rice
Meatloaf with mash potato

Pretty sure I eat too many chips looking at that!

Weekend

Complete mix tbh but I never have fast food and takeaway is a rarity. Breakfast is often scrambled eggs on toast, lunch might be soup with toast, or tuna and salad, scotch egg etc. Dinner might be something from the above list or something like steak, chips and veg. Probably one roast a week as well. I don’t drink much alcohol in the week but usually have one night out at the weekend. Drink plenty of water and don’t drink much tea/coffee.

Let me have it!

 

[Disco Boy]

Just post macros, nobody wants to have to work them out for you.

 

[b3mor]

I think there was a link to a website to help you do that in the nutrition thread someone linked to, but I didn't favorite it and can't find it.

Do you have a link to hand?

 

[Steedie]

What are your goals? It's a terrible diet for pretty much any. Sorry to be blunt mate, but it's true. More than happy to give you a few pointers if you give your goals

 

[b3mor]

What are your goals? It's a terrible diet for pretty much any. Sorry to be blunt mate, but it's true. More than happy to give you a few pointers if you give your goals

Nah please tell it like it is, otherwise I'm just hampering all the work I'm doing. I don't think I'll be able to stick to a super strict diet but if I can make some changes that I can sustain that will help my progress then that would be fantastic. If I'm being massively unrealistic just say so!

This kind of summarises where I'm at:

1). Get bigger whilst maintaining my current levels of CV fitness. I know that the two don't always go together so I've been reading up about HIIT etc., but I'm probably doing a 10k run in May so have got to keep doing some distance running for that.

2). No I don't. I'm guessing moderate protein, too much fat, not enough carbs but I might be completely wrong!

I did post a couple of times before, but don't know how to link to it. Post number 6509, 6521 and 6536.

I'm currently weighing in at 67kg at 5' 8".

My upper body is very weak and my lower body relatively strong from years of rowing. My current lifts (all 4 sets of 5 reps, done as part of a full body workout) are:

Bench press 60kg
Bench pull 60kg
Back squats 85kg
Deadlifts 140kg

You're probably right that I need to eat more but am paranoid about putting on fat! I was carrying a bit of timber in my late teens which I banished and it is NEVER coming back!!!

 

[Delvis]

As I said:

Questions:

1.) What are your goals?
2.) Do you know the macro break down of the above?

Firstly, if you are wanting to put on weight / mass in a good way, you are not eating enough unless your maintenance is like 500kcal

You answered 1, but kind of just said I don't know for number 2

I can't remember the site rite now, but hopefully someone else can post it up.

 

[Delvis]

Nah please tell it like it is, otherwise I'm just hampering all the work I'm doing. I don't think I'll be able to stick to a super strict diet but if I can make some changes that I can sustain that will help my progress then that would be fantastic. If I'm being massively unrealistic just say so!

This won't help matters, but if you can sort out your 'during the day' food at the least, it will help towards your goals

 

[b3mor]

As I said:




You answered 1, but kind of just said I don't know for number 2

I can't remember the site rite now, but hopefully someone else can post it up.

I've just worked this out for what I've eaten today but I don't think the figures can be right; the protein amount looks on the high side considering I thought 1g per lb bodyweight was the area to target? Or is this about right?

Protein 173.2g
Carbs 355.2g
Fats 105.35

I've worked this out for:
1.5 pints semi skimmed milk
Quaker oats
Four slices wholemeal nutty bread
Smidgen of butter
Salad cream
Tin of tuna
250g beef mince
250g spag
Spag bog sauce
3 types of veg

Apologies if I'm waaay off!

 

[Steedie]

Macros look spot on to me

 

[Djdom56]

Good session today, I was in and out like lightning and the weights were all easy. I'm definitely on my way back .

Gymnastics tomorrow for a good bit of stretching to alleviate the ridiculously tight chest I have at the mo . I 'spose that's what you get for benching four times a week with silly volume .

 

[b3mor]

Macros look spot on to me

Really?! In terms of both quantity and ratios? I'm amazed tbh thought there was way too much fat. I think I'll check I added it up right... Thanks.

 

[icecold]

Wendler cycle 1 week 2

Squats 112.5x10

Pleased with this as hit 107.5x10 in week 1. Also pleased as made improvements with my form.

Good work, form keeps on improving! You still need to get deeper though mate, it will come back to bite you in the ass. Quite literally, in that you won't be working your glutes as hard as you should (I didn't just deliberately set up a terrible joke ), which from your knee wobble seems to be one of your weak points any way.




Another looooooooooooooong session today, 10x3 on both bench and squats D:

Squats:
10x3x177.5kg

I felt really fresh on the first set, so only took 2 mins rest. Big mistake! Every set after this was painful again :/

Bench:
10x3x115kg

All good! Felt really strong, and I didn't miss a rep Had a very comedy collection of spotters though, ranging from one guy who lifted off with his forarms to another guy who came in wearing jeans, set up a rack for some incline bench, spotted me (badly) and then left There was another guy who yanked me off the bench to unrack, resulting in some slightly sore shoulders.

But finally, I can NOT DO BENCH for a few sessions!!!!! I perhaps do some low volume speed work on friday, and then test my max next week.

I've also had to make some decisions with my routine so that it fits with my competition schedule more effectively. Unfortunately, with the time I have left before my first comp, it just doesn't make any sense to do a squat specialisation routine which means I can't deadlift. So, I have to wave goodbye to smolov (again), and go back to a more conventional programme. I might not have gotten much out of my single week, but it makes more sense to ensure all three lifts are where they should be rather than try to chase records in one.

I'm going to start a log too, I've found myself constantly looking back through my posts to see how sessions went anyway...

 

[Delvis]

Good work, form keeps on improving! You still need to get deeper though mate, it will come back to bite you in the ass. Quite literally, in that you won't be working your glutes as hard as you should (I didn't just deliberately set up a terrible joke ), which from your knee wobble seems to be one of your weak points any way.

Howdy

Should one not only go to the depth that they are capable of before form keeps breaking?

Indeed he probably should go a little bit deeper though as you say, just saying really as that's one reason my butt twitched at the bottom before I screwed things up.

@Syla: Looks good though, as Ice says the knees wobble a touch, but just keep focus on pushing them out really As I'm sure LiE says to you

Your 1RM is going to be pretty beastly I think!

 

[Delvis]

I'm going to start a log too, I've found myself constantly looking back through my posts to see how sessions went anyway...

That's why I write it all down in a notepad

Yesterday was Legs:

-5 Mins warm up on a bike - 30s on, 30s off
-Bulgarian Split Squats:
1 x 10 x BW
1 x 5 x 10KG
3 x 10 x 12KG

Glute Bridges:
3 x 10 x 17.5KG
I'm not sure whether or not these are niggling my back or not, as i'm not sure how my back should be on the ground (flat or arched...? =/)

Glute Ham Raises:
3 x 10 x BW

Calve Raise:
3 x 20 x 40KG

Leg Extensions - Just to finish off really
3 x 20 x 30KG

Then some curls ya'll

 

[MoNkeE]

Should one not only go to the depth that they are capable of before form keeps breaking?

Yes, that's exactly what you should do. But if you cannot complete the necessary ROM (in terms of squats, having your hip crease level with your knee), you should ALSO be working of flexibility issues to increase your ROM.

There's no excuse for not going parrarell enough. As said by someone who can't go parrarell on back squats

 

[LiE]

Syla5 you should hammer the stretching after your leg training. A good 25 minutes hitting all corners, especially those hammies.

 

[Delvis]

Yes, that's exactly what you should do. But if you cannot complete the necessary ROM (in terms of squats, having your hip crease level with your knee), you should ALSO be working of flexibility issues to increase your ROM.

There's no excuse for not going parrarell enough. As said by someone who can't go parrarell on back squats

To me, he looks as if he's practically parallel, can't really tell from the angle, a side shot would tell that for certain.

Then again, who am I to judge

Naturally working on his Hams will help matters

 

[TommyV]

Had a decent back session, but the shoulder session after was horrendous, fatigue isn't the word!!

Deadlift 12x60kg | 8x100kg | 8x140kg | 8x 140kg | 1x180kg - Plenty left in the tank here, wanna try a 1RM session next, reckon I can pull out a 210kg
Pullups 5x8xBW
DB Row 3x8x50kg DB
Seated Row 1x8 110kg | 2x8 130kg

DB Press 1x8 36kg DB's | 2x8 40kg DB's
Side raises supersetted w/ front raises 3x8x16kg DB's

Was completely spent after this, so called it a day.

 

[N19h7m4r3]

Has this ever happened to some of you lads?

 

[tom_e]

^ All the time!