*** The 2019 Gym Rats Thread ***

Pigeon_Killer said:
Finally got back to the gym twice a week last week after a month of going once a week.

Yet to find my 5RM for any lift but seem to be getting stronger and fitter each week.

Sticking with squats, bench, deadlift, rows, shoulder press and pullups and would like to be back up to a 500KG total by Xmas.
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:cool:

Welcome back? Either way, get some videos some time :D
 
Will do.

Playing a lot of tennis at the moment so the main goal's weight loss to help court movement but hope to build a decent platform for October when I'll put 100% in to the gym again.
 
Had last week off due to illness. Yesterday was a mean session. Tis quite alarming how quickly you're strength drops off if you're not training frequently. Then again, being ill as pig **** for a week prior probably doesn't help much either xD
 
DrToffnar said:
Had last week off due to illness. Yesterday was a mean session. Tis quite alarming how quickly you're strength drops off if you're not training frequently. Then again, being ill as pig **** for a week prior probably doesn't help much either xD
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This is so true. I missed about a month of workouts earlier this year because of a horrible cold/flu that lasted for three weeks and I lost basically all the progress I'd made on my bench press over the previous six months, dropping from a 90kg 5RM back to the 70kg I started at. It's frustrating that so much time spent improving something can be lost in a relatively short space of time and I'm only now getting back to where I was before. I also lost a fair amount of muscle mass, though that wasn't quite so bad because I was still able to eat a reasonable diet when ill.

I've changed up my routine now, I got bored of the PPL split I was doing and was finding it hard to commit to the six days per week plan, so I've moved to a four day a week upper/lower split. So far I'm enjoying it more and if I wanted to move back to a six day split I could still stick with a modified version of the training plan I'm doing.
 
nicktay2605 said:
This is so true. I missed about a month of workouts earlier this year because of a horrible cold/flu that lasted for three weeks and I lost basically all the progress I'd made on my bench press over the previous six months, dropping from a 90kg 5RM back to the 70kg I started at. It's frustrating that so much time spent improving something can be lost in a relatively short space of time and I'm only now getting back to where I was before. I also lost a fair amount of muscle mass, though that wasn't quite so bad because I was still able to eat a reasonable diet when ill.

I've changed up my routine now, I got bored of the PPL split I was doing and was finding it hard to commit to the six days per week plan, so I've moved to a four day a week upper/lower split. So far I'm enjoying it more and if I wanted to move back to a six day split I could still stick with a modified version of the training plan I'm doing.
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Hah, that happens. Trying having like a year off :X

I'm still trying to claw my way back to my 190kg deadlift PB.
 
I have to say I have had significant periods of time off and when I get back to it it does take a lot less time to get back to close to where I was, so with over a year of not lifting I didn't drop as much as I thought I would.

Slowly building things back up. we shall see how long it takes to get anywhere near PR ranges.
 
Syla5 said:
I have to say I have had significant periods of time off and when I get back to it it does take a lot less time to get back to close to where I was, so with over a year of not lifting I didn't drop as much as I thought I would.

Slowly building things back up. we shall see how long it takes to get anywhere near PR ranges.
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Muscle memory is great isn't it.
 
danlightbulb said:
Hi guys i created a post over on the food forum because im looking for some advice on upping my calories for training which i really struggle with.

https://forums.overclockers.co.uk/threads/batch-cooking-beginner-meal-ideas.18856529/

Any advice would be appreciated and i apologise in advance for being such a fussy eater that ill end up saying no to lots of suggestions :rolleyes:

Cheers.
Dan
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Add four eggs to your breakfast (boiled is fine).

On the flip-side, I am mildly concerned about your eating habits: you don't appear to be eating healthy stuff that will probably hurt you in the long run, so I would - brutally honestly - look at addressing that. Your diet looks like it is catastrophically low in anything green/orange (veg) and fibre which is storing up nasties in your gut, heart and circulation, so if you anything you should start looking outside your comfort zone.

But I suspect you probably won't. :)

I would see what you can get into by using a blender to *hide* veg and stuff (i.e. in curry sauces).
 
Youre right i dont eat as much veg as i should. I do eat veg when its as salad on a sandwich, when its within a curry sauce (curries are mostly tomato based right?), or the tomato sauce and toppings on a pizza. I have baked potatoes with skin on and the frozen oven cook roast potatoes. I like brocoli and cauliflower but when im trying to get to my calorie goal they dont add a lot so im always forgetting them in favour of more calorie dense foods.

For my afternoon batch meal id like to find out how to incorporate a veg portion into it preferably brocoli.
 
danlightbulb said:
Youre right i dont eat as much veg as i should. I do eat veg when its as salad on a sandwich, when its within a curry sauce (curries are mostly tomato based right?), or the tomato sauce and toppings on a pizza. I have baked potatoes with skin on and the frozen oven cook roast potatoes. I like brocoli and cauliflower but when im trying to get to my calorie goal they dont add a lot so im always forgetting them in favour of more calorie dense foods.

For my afternoon batch meal id like to find out how to incorporate a veg portion into it preferably brocoli.
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So is it you just don't like veg or?
 
I am on my last 4 weeks on a long deficit to get a nice 14 month transformation pic since i started this gymbro business.

I wish could eat 3000+ calories daily. If i could, for mornings i would be looking at porridge with a scoop of protein and peanut/cashew butter and maybe a banana. Or straight up nutbutter on toast and a shake with milk and protein if i didn't have time.

Hitting calorie goals is easy if you are willing to eat crap like ready meals for two, pre-fried oven chips and sugary/fatty deserts daily but is it such a good idea?

Just because you hit the gym and don't look fat on the outside, doesn't mean your body isn't unhealthy on the inside.
 
Delvis said:
So is it you just don't like veg or?
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I like apples, oranges, grapefruits, grapes, tomatos, leafy mixed salads, brocoli, cauli, potatoes, mushrooms, peppers, chillies. The problems i have are:
1. i dont plan ahead (so when i need a snack its usually chocolate rather than something healthy)
2. when i do buy fresh stuff it goes off too quick so ends up getting binned
3. I feel i have to choose between more calorie dense food over fruit and veg to get my target

I really do want to improve things here but i have grown up with terrible eating habits because im so fussy. They are going to be hard habits to break so i need baby steps lol.

mrthingyx said:
Hmmm... that doesn't make me feel much more comfortable, but it's your choice. :)

Nuts. Lots of nuts.
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Im really sorry but here is where i get really annoying. I just cant stand nuts. Ive tried to eat them on a few occasions previously and i just cant stand the taste of them. I also dont like peanut butter or nutty spreads for the same reason.
 
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- buy frozen veg and use a microwave steamer box to cook it quickly
- cough up more for pre-made salads
- prep food in batches (books like The High Protein Handbook series are good for this
- get a nutrient-dense 'complete food' drink like Huel or MyProtein's Whole Fuel which requires no effort to make other than using a blender and at least provides you with plenty of vitamins, minerals and fibre
- aim to have a portion of salad/veg with meals and several pieces of fruit over a day rather than thinking of it in black and white terms of either eating mountains of fruit and veg or eating convenience foods (a simple rule I like is to aim to get your BMR calories from nutritious sources, then you can be more flexible with where the rest of the calories come from that make up your TDEE).
 
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