*** The 2013 Gym Rats Thread ***

So I think MP may have seen me the wrong bands in my favour :) Have green, purple and blue in the box and am fairly certain I ordered reds. Will have to check properly but not complaining!
 
TheCenturion said:
Sitting on the floor cross legged instead of sitting in a chair - yay or nay for posture?

I think it still suffers from lack of glute activation and potentially rounded shoulders but it seems like it would reduce or stop tightening of the hips?
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You can still maintain bad posture cross legged.

Roll your hips forward and lift your chest slightly and your spine will fall in to a neutral position.

Try some static contractions (all 4's leg raise/ lying hip thrusts 1 & 2 legged) etc to wake them up.

Red are out of stock aren't they? They were when I ordered last week
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Might explain it. The blues barely budge!
 
Had a couple of weeks off - just to let the body recover. I realised I haven't updated my AGVT log - I did complete it, and was destroyed. AWESOME routine.

Now, I don't know what I'm going to do - probably a mix of strength and volume hybrid thing. Haven't decided yet. 1st session back, lots of DOMS. :cool:
 
Freefaller said:
Had a couple of weeks off - just to let the body recover. I realised I haven't updated my AGVT log - I did complete it, and was destroyed. AWESOME routine.

Now, I don't know what I'm going to do - probably a mix of strength and volume hybrid thing. Haven't decided yet. 1st session back, lots of DOMS. :cool:
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Welcome back. As such. :cool:
 
Have any of you (Benny C?) been using the Lean Gains IF diet to slow bulk? It has worked wonders on a cut and 3 training sessions a week but now I've decided to stop fannying about with getting lean and just want to get big now. Thing is I'm only going to do 2 workouts a week and concerned that running a deficit 5 days a week will severely impact strength gains. Looking at something like (-10,40) and keeping carb/fat ratios at (20,80) and opp on training days.

Obviously the clear answer here is to just pick something, stick with it and see what the results give in a months time but has anyone else had experiences with this?

Edit - Can't remember if it's BC or Morba who's a fan of LG.
 
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Barks said:
Have any of you (Benny C?) been using the Lean Gains IF diet to slow bulk? It has worked wonders on a cut and 3 training sessions a week but now I've decided to stop fannying about with getting lean and just want to get big now. Thing is I'm only going to do 2 workouts a week and concerned that running a deficit 5 days a week will severely impact strength gains. Looking at something like (-10,40) and keeping carb/fat ratios at (20,80) and opp on training days.

Obviously the clear answer here is to just pick something, stick with it and see what the results give in a months time but has anyone else had experiences with this?

Edit - Can't remember if it's BC or Morba who's a fan of LG.
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You called.

I've used IF for a couple of years now, during certain periods I've been stricter than others.

I'd be very cautious about running too great of a deficit over the week if a slow bulk is your aim. I'd just increase your training and off day macro's/intakes equally to begin with and then tweak them to find a happy middle ground.

I personally find the calculator to be a little bit over generous but we're all different. Trial and error, you won't get fat overnight so just monitor the scales for a sustainable/reasonable weekly increase.
 
BennyC said:
You called.

I've used IF for a couple of years now, during certain periods I've been stricter than others.

I'd be very cautious about running too great of a deficit over the week if a slow bulk is your aim. I'd just increase your training and off day macro's/intakes equally to begin with and then tweak them to find a happy middle ground.

I personally find the calculator to be a little bit over generous but we're all different. Trial and error, you won't get fat overnight so just monitor the scales for a sustainable/reasonable weekly increase.
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Well I was at 1,700kcal rest and 2,500kcal training and still somehow managed to maintain mass despite being 75kg and doing anything but sitting on my arse all day. Thanks for the advice, I'm only training twice a week on my new programme. I'll try 2,200kcal and 3000kcal and possibly up my carb intake around training days.
 
Barks said:
Well I was at 1,700kcal rest and 2,500kcal training and still somehow managed to maintain mass despite being 75kg and doing anything but sitting on my arse all day. Thanks for the advice, I'm only training twice a week on my new programme. I'll try 2,200kcal and 3000kcal and possibly up my carb intake around training days.
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Sounds like a plan.

Try a gradual increase 200kcal intially and then another 100kcal after that.

My recommended recomp is 2300kcals/3200kcals but I gain a little too quickly with a training day amount that high. A more realistic target for me is 2200kcals/2800~3000kcals. (Could just be that I went on an accidental monster binge for 3 weeks eating about 500 kcals a day more than I thought I was! Will probably find those amounts aren't too far off the mark for me).

See how you get on with consecutive 'off' day intakes :cool:
 
1800 for you will be fine. I was hitting between 1800-2100 @ 30g carbs. My low carb days now are 2300-2500 cals. I used to bulk on 2200 cals.
 
TheCenturion said:
Question for the CBL bros.

I'm interested in doing the prep phase just to see what it's like. However, for me, it's very difficult to come up with a diet that's very low in carbs and yet has enough cals. The best I've come up with so far is something with about 1800 cals and 30-40g of carbs.

Did you guys find that the amount of cals in your prep phase was a fair bit (ie: several hundred) less than you'd normally have? And would the above be sufficient to put me into ketosis?
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Not really for most days. But then, I eat meat, so being able to fry bacon, etc. allows for much calories.

Get dirty with cheese, avocados and nuts and you shouldn't have a problem. :)

for instance, lunch would be a salad with...

- a quantity of green leaves of your preference;
- pine nuts;
- Greek-style salad cheese;
- olive oil;
- avocado...

It's easy to get it up to 700 calories just by doing that. ;) :D
 
I'm pretty certain cheese is a no no for CBL prep phase as it's mega insulinotropic. I made sure to avoid it in my prep phase.
 
Tell me, TheCenturion, where would those carbs be? ;)

Per 100g of each:

Feta cheese... ~1g
Pine nuts... ~13g
Avocado... ~9g

If you manage a salad weighing half a kilo, you will consume very few simple starches/sugars which are what the prep phase is about avoiding. Remember carbohydrate listings also cover cellulose. :)

Stop being a wuss. :D
 
Been watching some Leroy Colbert videos and I am gonna start training the way he recommends. Had my first try tonight and enjoyed it. Just simply working every body part for 3 good heavy sets and then having a rest tomorrow.

Every second day just training full body. I'm bored with split routines and the old guy talks a lot of sense .
 
Hedge said:
Been watching some Leroy Colbert videos and I am gonna start training the way he recommends. Had my first try tonight and enjoyed it. Just simply working every body part for 3 good heavy sets and then having a rest tomorrow.

Every second day just training full body. I'm bored with split routines and the old guy talks a lot of sense .
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inb4 FF, LiE, icecold, dom and mrthigyx all say he's a phaggot and you change your mind because OcUK bandwagon.

Does he wear vibrams, do CBL and supplement with OAKG? Does he even foam roll?
 
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