*** The 2013 Gym Rats Thread ***

Dicehunter said:
6"2
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Haha, I'm so damned good!:D

When I get time I'll post up a pic, My ultimate goal is 95KG and 6-8%BF :)
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I'll tell you right now that you will not be hitting 6% or below (contest shredded) at that body weight, unless you go on gear. Or perhaps temporarily, if you do an insane water overload. At your max natural muscular potential and contest shredded, you'd be damned lucky to be even 90kg.
 
TheCenturion said:
I'm squeezing my glutes as hard as I can. But I find it tough to squeeze both my glutes and abs at max intensity at the same time. So when I'm squeezing one to the max, the other isn't squeezed as hard :(

EDIT: Also what should breathing be like on the plank? If I breath in and hold my breath, my feels like it's about to explode, so I have to start breathing.
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To brace your core you will need to breathe out, bracing you core as you do, then breathe in with it still braced, holding that breath. If it feels like you're going to explode, you're probably doing it right. Kelly Starret explains hot to learn an effective core bracing strategy very well and goes over it in supple leopard, you might be able to find an article by him on the net somewhere.
 
Tenzo said:
Genuinely interested if you are going to expand on this? :)
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The guy had been dieting for about 8 weeks and managed to drop about 12kg or so and got to circa 90kg. He was finding it difficult to go beyond that in spite of what was seemingly more than a suitable deficit - as I recall he was consuming less than you, and weight loss had not been too difficult up until that point. So I bodybugged him for a period, and it seemed he was averaging something like a 2,100 daily calorie burn...

Which was bizarre! A lot of gym-going men in the 80kgs and higher can quite literally burn 3,500 to 4,500 calories daily. Most people don't try, assuming they'll get fat, but this often doesn't appear to bear out in active weight-training individuals. Reason it doesn't happen is that overfeeding can over-activate what they call NEAT (non-exercise activity thermogenesis). To preserve leanness, the body increases its spontaneous activity throughout the day and the net result can be astonishing increases in energy burn such as one'd never imagine. People are generally not even conscious of what they've done to achieve such expenditure.

Why was his metabolic rate so damned low? It seems the problem is that the exact reverse can happen to people on prolonged diets. The body reaches a certain level of body fat (extremely variable) and decides that it wants to defend that level. Yes, resting metabolic rate declines slightly with calorie restriction, but the main thing seems to be the screwy hormones. The data gathered showed an extremely poor amount of energy expenditure throughout the day (and less than would have been expected over the workout period, even), which pointed towards severely diminished levels of spontaneous activity/movement. Of course, he also reported feeling hungry, a bit sluggish, didn't really feel like doing too much - which I guess all points in the same direction.

The way he got past his plateau was going on a total break from dieting for about a month or so. Ate according to his appetite, put on a kilo or so, felt normal(ish) again. His average metabolic rate went up by a considerable amount. He returned to dieting and didn't take too long to reach his mid-80s target weight.

I don't know if a short break might be good for you - it may help restore normal hormonal output and solve a bunch of problems - but one thing I would definitely recommend is to look into getting one of those kinds of high-tech devices. They really seem to show you what is going on, in extensive detail, and are in my view more useful for solving problems than just shooting in the dark with metabolic rate estimates and whatnot (WHICH IS FINE to begin with, but seems to often go wtf-is-going-on haywire halfway through an otherwise successful and decent diet plan).
 
Dicehunter said:
6"2, When I get time I'll post up a pic, My ultimate goal is 95KG and 6-8%BF :)
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For a comp? You realise sustaining that is near on impossible. Heck being at 12% is still very hard to maintain.

I'm just under 6'1" and 92ish at 14%ish maybe a little less, so I have a rough idea on the effort required :p

How did you have your bodyfat measured out of interest?
 
Freefaller said:
For a comp? You realise sustaining that is near on impossible. Heck being at 12% is still very hard to maintain.

I'm just under 6'1" and 92ish at 14%ish maybe a little less, so I have a rough idea on the effort required :p

How did you have your bodyfat measured out of interest?
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^^^ Yes.

It has actually never been recorded that any natural competitive bodybuilder at 6'2 has been even close to 5-6% at a stable weight of 95kg. The stable weight would be something more in the range of 86-90kg and 90kg would be extremely rare. The only way said person would weigh 95kg at that body fat % would be if they did some rather massive (and silly) water loading, so the "achievement" would be pretty short lived.

And on that tangent, it should be known by those putting forward such goals that there have been extensive studies by some pretty clever people on what's attainable for natural drug-free bodybuilders. So those people should probably be checking out that body of literature, because one of the most important things in this game is having a goal that ACTUALLY MAKES SENSE. [see, for example, the relevant writings of Casey Butt]

Unless of course one is willing to go on gear..... Then all sorts of crazy crap can start happening :D
 
Love training on a Sunday afternoon, all the Jean wearing v neck p**** who stand around talking all day are nowhere to be seen. Probably all hungover.
 
Muzza1875 said:
Love training on a Sunday afternoon, all the Jean wearing v neck p**** who stand around talking all day are nowhere to be seen. Probably all hungover.
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same story at my gym :) sat/sunday the best days to train! :) gym is quiet and people seem to actually train not mess about, like this one guy who sat the squat rack for 30 mins texting and smiling like a little noob.. really was close to just walking up and kicking him of the rack. :o
 
BigPecsPeter said:
Your gyms allow people to work out in skinny jeans and v-necks??
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rules state that you can't workout in v-necks and jeans but a lot of people do because the only staff at my gym are cleaners lol! :)

i do work out in my old v-necks too nothing wrong with that but jeans ? thanks but no thanks.. :o
 
grudas said:
rules state that you can't workout in v-necks and jeans but a lot of people do because the only staff at my gym are cleaners lol! :)

i do work out in my old v-necks too nothing wrong with that but jeans ? thanks but no thanks.. :o
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if they're tight enough they can limit your range of motion so that you get the ultimate quad isolation in the squat
 
Hello gym rats! I would appreciate a little advice if you would be so kind, i'm off to join the swanky new gym that has recently opened near me in the next couple of days, with the main goal being fat loss and definition.

Currently however I am suffering with hip pain and mobility issues which i'm getting physiotherapy for, good news is the pain and mobility is much better, but due to the nature of the injury and its ability to come back with a vengeance very easily, leg days are a no no for the mean time until its 100%.

So im 6' 2" and currently weigh in at a tad over 13 and a half stone, there is a reasonable amount of muscle there but its mostly hidden by a layer of flubber which I would greatly like to reduce, especially around the midsection. I have lost weight over the months from 16.5stone as I have changed my diet, but a pretty much sedentary lifestyle over the last couple of years due to laziness and injury have made me lose muscle mass and now I personally think I look worse now than I did back then.

Anyway, onto the routine which is what I am looking for advice on. I will be going to the gym every other day, and was thinking a mix of weights and cardio, something like this:

Day one: Chest and Back
3x15 Dumbbell bench press
3x15 Incline DB bench press
3x15 Decline DB bench Press
3x15 DB Flys
3x15 Seated rows
3x15 Lateral Pulldowns
3x15 Deadlifts (Not sure if I will be able to manage with my hip.)
30 mins of cardio (most likely stationary bike as its virtually zero impact and hopefully wont bork the hip)

Day Two: Arms and Shoulders
3x15 Bicep curls
3x15 Hammer Curls
3x15 Tricep pulldowns
3x15 Tricep Extensions
3x15 DB Shoulder Press
3x15 Shoulder Flys (Not sure of actual name, uses a cable)
3x15 Barbell Shrugs
30 mins cardio

Day Three: Core and Legs
3x15 Calf raises
Ill work something out for the legs, I really have to see what I can manage first but im primarily concerned about healing.
3x15 Ab Crunch
3x15 Side crunch
3x15 Hanging knee raises (will have to see about this)
3x30sec Planks (each side + horizontal)
30 mins cardio


So thats my plan, any tips, advice or glaring omissions? One question I would like to ask though is what sort of weight should I be using? Should they be reasonably light due to wanting to lose fat, increase definition but not bulk up to bodybuilder levels?

Thanks for looking and for any advice :)
 
Bennie-Mac said:
So im 6' 2" and currently weigh in at a tad over 13 and a half stone, there is a reasonable amount of muscle there but its mostly hidden by a layer of flubber.
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I'll bet there isn't. Strip away all this blubber you say you have and how much will you be left weighing at that height!? You should be up around 15-16st at least uncut to have any reasonable amount of muscle :) Get building!
 
Does anyone have any good guides on stretching? I have heard that daily stretching is good for a lot of reasons. Will stretching a few times a day help weight lifting? I always stretch at the end of a workout, but wondering if doing it more than once a day is worthwhile?
 
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