*** The 2013 Gym Rats Thread ***

King Damager said:
I wasn't going to, I was going to swap to iOS anyway :p It would just be a perk, but yeah the app does seem limited. Anyway, yeah, at the current weight, 60s seems manageable.



Yeah. Just I'm doing it pre-2010:
http://stronglifts.com/stronglifts-5x5-assistance-exercises-pullups-pushups/
I probably am putting a bit too much emphasis on assistant exercises, but at the moment, I have buckets of time in the gym, so don't have time restrictions. Also, being limited by no squat rack, I'm not getting the compound benefit from it anywhere near as much, so am adding in the assistance exercises to help with that. I'm also not at a point where I feel my chins/dips/pull ups/reverse crunch/plank/body saw is at all limiting my main lifts. They're still above and beyond the main focus of what I'm doing.

But yeah, I'm sure it's not an injury. Had some pump yesterday, so DOMS are to be expected...

kd
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Never ever had doms in my forearms, even after yesterdays deadlift session I still have none.

Pretty sure I wouldn't like them either!
 
Seems everyone adapts the program ever so slightly to be honest.

Glad to know there's a fellow weakling doing SL though! I think my next BOR session is supposed to be 35, but after 32.5 earlier in the week, I did a set of 45 for fun (we don't have a 40 BB for some reason... - have 10/15/20/25/30/35/45/50), which didn't feel too bad. Think I'll be ok when I get there. Do need to focus on pulling through the elbows more though. But to be honest, it advances so quickly that you could probably easily drop down to 30/35 and be up at 40 again in a few weeks happily.

But yeah, at the moment, some of the exercises, I'm really not pushing my limit. OHP seems to be getting close now, as are squats. So they're still strictly 60 seconds rest (although possibly 75 by the time I've set up, as I tend to start to set up at about 55s). I probably could have nailed the OHP the other day if I'd had a bit more rest, but as it was I only got 3 reps on the 4th set (somehow smashed the 5th set - go figure - I actually think technique failed me on the 4th set...).

I'm into my 'second' week, but had started pre-xmas and done it for two weeks. Then took about a month off over the xmas break. So dropped the weight by 10% from pre-xmas, and just started the program again from there....

Post #975-#979 cover forearm doms from yesterday xD My forearms are stupidly small anyway, so not surprised that they're getting a solid workout already...

kd
 
Guys i'm trying to lose weight, well fat and i would like to retain any muscle i have. How much protein would a 100kg man doing weights and cardio 6 days a week need to consume each day you reckon?
 
Delvis said:
Depends entirely on what your BMR is, how much other physical activity you do during the day etc etc
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I think its between 2056 - 2200 according to my scales but i don't know how accurate they are. I thought it would be a lot higher for someone who is 16 stone and does weights for a hour and cardio each night after work.
 
How long you are in the gym means nothing, it's what you do while in there that matters.

Diet is key, I'm guessing that given your recent hospital time you are after a quick fix or something. What do you look like at the moment, any pics up?
 
I want to look like that guy (in the fitness ad) which I'm pretty sure was posted a few pages back is well well well worth a watch.

Edit: ha just realised you posted it. It basically showed you what you need to know alongside with Steedies diet thread.

kd
 
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Morba said:
How long you are in the gym means nothing, it's what you do while in there that matters.

Diet is key, I'm guessing that given your recent hospital time you are after a quick fix or something. What do you look like at the moment, any pics up?
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Quick fix?Nope i tried to cheat via dnp once and look where that left me.
Been on cal deficit(1600 cals and less 95% of the time) for 3 months and doing lots of cardio most days along with weights.Lost 3 stone so far.

What do i look like at the moment? Still a fat ****:D But i'm getting there i guess.

Yea sure but don't blame me if you gauge your eyes out.

I just want a rough idea of how much protein i should be eating, i would like to keep any muscle i have and lose as much fat as possible.
Not that i have much muscle in the first place.

After losing a stone
^

Last week ^

What i used to look like before i statred eating babies :D
Would like to look thin again one day.
 
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Snows falling again here, soon filled up the areas that got cleared earlier. Driving at 6am could be fun

Never mind. Im off work now
 
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Muzza1875 said:
Quick fix?Nope i tried to cheat via dnp once and look where that left me.
Been on cal deficit(1600 cals and less 95% of the time) for 3 months and doing lots of cardio most days along with weights.Lost 3 stone so far.

What do i look like at the moment? Still a fat ****:D But i'm getting there i guess.

Yea sure but don't blame me if you gauge your eyes out.

I just want a rough idea of how much protein i should be eating, i would like to keep any muscle i have and lose as much fat as possible.
Not that i have much muscle in the first place.

e1sna.jpg
After losing a stone
^
wv7ko3.jpg

Last week ^
auzk0.jpg

What i used to look like before i statred eating babies :D
Would like to look thin again one day.
Click to expand...

No expert here. But the general consensus protein wise for muscle sparing and I guess muscle growth is 1g per pound body weight.

So if you weigh say 12 stones, thats 168grams of protein ish....

Obviously you then still need to shovel this lot in to your calorie deficit target.

A freind recently told me that protein actually plays a metabolic trick on your body.

It takes 30% of the calories in the protein just to digest it, so ineffect 100g of protein raises your maintance level by 30cal without you doing a thing.
 
Right I have a problem.

Last week for all my best intentions I only managed to fit in 1 cardio session. :(

For me to get at least 3-4 sessions in a week I HAVE to do it after my weights.

What that means is that I am going to have to shorten my routine in order to have 20mins to do some cardio.

As for tomorrow I have a dedicated cardio day.

Should I do, the eliptical, swimming or rows?
 
opethdisciple said:
It takes 30% of the calories in the protein just to digest it, so ineffect 100g of protein raises your maintance level by 30cal without you doing a thing.
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Also did you know that celery is calorie negative and takes more calories to chew than it yields? Also ice water actually burns calories too as your body has to heat up your core to compensate!

Running away from bigfoot will also burn cals.
 
Muzza1875 said:
Quick fix?Nope i tried to cheat via dnp once and look where that left me.
Been on cal deficit(1600 cals and less 95% of the time) for 3 months and doing lots of cardio most days along with weights.Lost 3 stone so far.

What do i look like at the moment? Still a fat ****:D But i'm getting there i guess.

Yea sure but don't blame me if you gauge your eyes out.

I just want a rough idea of how much protein i should be eating, i would like to keep any muscle i have and lose as much fat as possible.
Not that i have much muscle in the first place.

Would like to look thin again one day.
Click to expand...

From your posts in this thread, to me you seem very self defeating and come across as hard on yourself. Correct me if wrong but you could even be depressed as a result of your weight.

For what it is worth I don't think you look as bad as you probably think you do. What you probably need is a turn around in attitude and some positive chi :cool: You know what to do to get fit - phys phys and more phys. Don't you have your old bergen? Get it loaded up and get tabbing, double time.

Failing that you could come pay me a visit and I could give you some attitude "correction" lessons :p
 
opethdisciple said:
Right I have a problem.

Last week for all my best intentions I only managed to fit in 1 cardio session. :(

For me to get at least 3-4 sessions in a week I HAVE to do it after my weights.

What that means is that I am going to have to shorten my routine in order to have 20mins to do some cardio.

As for tomorrow I have a dedicated cardio day.

Should I do, the eliptical, swimming or rows?
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Deception said:
Do you really have to do Cardio after weights or do you see it as an added benefit to burn a few extra cals?
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No, he doesn't. But we've been here before...

@opeth: don't worry about the cardio. Just lift heavier weights during the session and do cardio on your off days. :)

And then think about the question you just asked, because the answer is "which do you prefer?"

Me? I'd just lift more weights. ;)
 
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