*** The 2013 Gym Rats Thread ***

Nandos sauces/rubs are pretty reasonable :), bit of soy sauce on your rice :)

Welcome to SA infernox, if you can get over the banter with out being a hurt little biatch you will fit in just fine. Give as good as you get.

In 6 weeks you will make some decent visual differences if you can stick to a clean diet and be in a calorie deficit.
 
Syla5 said:
Nandos sauces/rubs are pretty reasonable :), bit of soy sauce on your rice :)

Welcome to SA infernox, if you can get over the banter with out being a hurt little biatch you will fit in just fine. Give as good as you get.

In 6 weeks you will make some decent visual differences if you can stick to a clean diet and be in a calorie deficit.
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Anything is better than the countless bags of crisps and takeaways nearly everynight, and if it wasn't takeaway it was ready meal crap.

I think I should be okay.

I never ate breakfast, ate a bacon, sausage and fried egg sandwish nearly every day for lunch. Fruit and veg were a no go, and kebabs, pizza, chinese, indian every night, if not ready meals...

Aswell as saving a buttload of money. I should feel just a bit healthier :p

Edit: Thank you for your welcome. I hope my dedication pays off.
 
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I'm really grateful for the replies on here and that you're all willing to check a video out of my form. I will of course get this uploaded in 2 weeks when I can safely squat again.

My point about the bench wasn't best explained. IMO you have two schools of thought with weight lifting. You have the 100% effort and less technique, and the polar opposite. When benching or DB chest press, you're not going to case serious injury by over doing it. Squats, deads, however... as I have illustrated today you can take on more than you can chew and the consequence is serious injury and 2-4 weeks out the gym.

I'm on a cut so I will take it easy for 1 week and if I feel up to it I'll ease back in. I will post a video on here of my squats when I feel up to it :)

Question: I'm on LG IF diet. Works wonders, no disputing as I've been doing it for ages. However, if I have 1-2 weeks out the gym what macros should I follow? I'm (on a cut) doing 3000kcal on training and 1500-2000kcal on rest days. What should I do if I have to do a week of no training?

Cheers :)
 
scott212 said:
Question: I'm on LG IF diet. Works wonders, no disputing as I've been doing it for ages. However, if I have 1-2 weeks out the gym what macros should I follow? I'm (on a cut) doing 3000kcal on training and 1500-2000kcal on rest days. What should I do if I have to do a week of no training?

Cheers :)
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That depends what you want to achieve?

More weight loss = deficit.
Nothing = maintenance.
Gain = surplus.

I'd keep your protein macro the same and alternate your carbs & fat 20/40 - 40/20. That or just go 30/30 for the remainder.
 
Some of you may have noticed I complain a lot about my gym, the reason being that we only actually have one barbell rack which is for both squats and bench (99% of the time bench). So the other night I faced a whole new low what is in the spoiler below.

Yes shrugging in the rack. I hate my gym.

zntr.jpg
 
Strong belt to everything, I hate people who just wearer belts for literally everything, one kid at the place I use always has a belt, even doing tried kickbacks.

Wozza, that rack is worse than the one my workplace used to use! Can it not be changed at all? You can get a cheap Marcy rack for reasonably cheap
 
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Skillmister said:
This ^

And no doubt you stood and took a picture rather than asking if he could move back 2 steps.
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No he literally asked and waited for someone to get off the rack to shrug in the rack. I don't even know why he set up that platform as well, he's a very strange man in my gym.

And yea that's the only rack I have at my gym so imagine it on chest day Mondays....
 
scott212 said:
My point about the bench wasn't best explained. IMO you have two schools of thought with weight lifting. You have the 100% effort and less technique, and the polar opposite. When benching or DB chest press, you're not going to case serious injury by over doing it. Squats, deads, however... as I have illustrated today you can take on more than you can chew and the consequence is serious injury and 2-4 weeks out the gym.
Click to expand...

Delvis said:
Yeah, because no one has ever snapped an arm or blown up their shoulder benching ;)

. http://m.youtube.com/watch?v=RrFRS7qu6cw
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This!
I know more people who have shoulder injuries from poor form, myself included, Yet i see people doing banana back deadlifts daily... everyone snaps differently ;)
 
It's not going to make Driven Sports look very good either selling something containing a banned ingredient and not listing on the label.
 
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