Poll: ***The all new gymrats thread***

Do we archive this thread and start a new one for 2010?

  • Yeah good idea.

    Votes: 11 78.6%

  • Nah I'm happy with this one.

    Votes: 3 21.4%
  • Total voters
    14
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For a start it's not a lot of calories. Secondly, waaaay too many shakes. And how do you know a work out will take exactly 45 mins? Some of mine last 90mins!!! So much fruit too, not that it's THAT bad, but it is high in fructose which will give you a huge insulin spike. I presume you eats lots of veggies too?

It doesn't look like a very good balanced diet to me, and short on calories too. Especially if you're trying to bulk up.
 
Looks ok to me. Just make sure you get lots of sleep too! My only advice, is that on a leg day typically it kills me and have little left in me for much more. Also a lot of leg work outs hit your lower back so it's something to bear in mind. :)
 
You need to mass-prepare food over the week. Well, that's what I do at least. And then have it over the week something I can reheat or eat cold at work. You can bulk up without getting fat, you just have to get a balance and learn how your body responds to it. I fluctuate from a very low carb diet one week to a higher one the next until I get a balance my body likes. I try and get as many calories from protein as I can, but need carbs to get that extra "bit". Fortunately I use up the energy fairly well so I don't hold onto the carbs that long.

Brown/long grain/wild rice is great. Keep away from white bread or bread in general, and eat wholewheat pasta etc...

I make a vat of mincemeat (lamb or beef) and freeze it. Lots of chicken and fish too. I eat a LOT of greens. Spinach, broccoli, curly kale, green beans, mange tout, rocket etc... I get through kilos of the stuff every week. It's brilliant.

Ok today for example:

HUGE bowl of porridge
Fruit smoothie (banana, apple, blueberries, rasberries, yoghurt, milk, cinnamon, oats)
2 Poached eggs
mixed nuts & raisins
couscous with chickepeas and chicken in a tomato sauce
small pack of oat cakes
wholewheat pasta with homemade pesto
an orange
couple of cups of green tea
I'll have a banana before I train and will ahve a PWO shake blend that I've made myself
tonight I'm having some duck legs with mash and spinach

That's a very typical day for me.
 
The WeighTrainer
Maximum Muscular Bodyweight and Measurements Calculator

Height: 73 in Wrist: 8 in
Ankle: 10 in

Your estimated maximum muscular bodyweight at ~12% bodyfat is: 232 lbs

Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:

Chest: 51.4 in Biceps: 18.6 in
Forearms: 14.9 in Neck: 18.2 in
Thighs: 27 in Calves: 18.1 in


So still 10lbs out :D But I need to drop 1.5%BF really.
 
cristi said:
I've actually read it all today, what can I say some interesting info, but a bit of bull**** as well.
First thing that comes to mind is the part about how pro bodybuilders have pictures taken of them using plastic weights because their joints become so weak because of steroid usage.The first thing that comes to mind was me looking at Coleman's training video a week ago, those weights don't look like they're made of plastic lol.

Then for the supplements, I do agree that products such as N.O. XPLODE or wonder weigh gainers are way to expensive for what they do, but I will not agree with the part that says creatine offers a small temporary strength boost and everything else is crap.

Creatine offers a major strength boost imho, I've noticed it each time I started a new cycle of it, and the strength is by no means temporary, it remains the same after I stopped using creatine. The water retention associated with is also way overrated.

Another example is glutamine which although needed to be taken in rather large doses does wonders in terms of recovery, also experimented on my own skin.

Last part says that a genetically gifted bodybuilder can hope to pack 20 pounds of muscle in the first year of training also makes me wonder, I've been training since october with 2 months off (Christmas and Easter spent home) and the first 2 months were't that intense, I didn't even train legs lol, and I've put on 10kgs while at the same time also dropping a bit of bodyfat.

Since I've managed to gain roughly 25pounds of muscle in 7months, according to him I'm either a genetically gifted monster(which I'm most certainly not) or have half a pharmacy in my ass, which I don't either.
Click to expand...

Not disputing what you're saying but 10kg in 8 months?! Of lean muscle? Are you sure?

Also creatine ISN'T a magic powder and not everybody responds to it - in my diet I get a fair bit of creatine (more than I need) in my diet anyway so I see very little gained from taking creatine. However you might be one of these people that responds well. How many different supps ar you taking? I would hazard a guess that if you were to stop taking them you'd probably drop a fair bit of weight.


How long have you been in the game for? From a lot of the things you say and the way you say them it does sound to me like you're still a little "naive" (and I don't mean that in the way it sounds) about it all, I don't mean that in a bad way as I was exactly the same :)

You may just be lucky genetically in which case I'm envious - I'm quite lucky to be powerfully built, but I still have to work till I bleed to make progress and it's taken me over 3 years to gain just about 20lbs of LBM - I've gained more all together but actual LEAN muscle mass I've been measured in at around 20lbs - which is quite some feat for natural training. Admittedly I've been focusing on strength and power training more over the past 8 months or so to help with rugby and sports.

I apologise if my post comes across as rude or insulting, it's not meant to at all - but I spend a lot of time reading a lot of research, going to bodybuilding expos, speaking to many many experts, and sometimes I get a little cross with a lot of keyboard/armchair experts poo-pooing all that years and years of experience and expertise are saying.
 
We're all bigger after a pump in the gym ;)

I'm not considering myself a hard-gainer, but I still train till my body breaks, and have always been fairly broad and reasonably solid. I started off on around 83kg or so and am now touching on 100kg, but I'm a bit shorter than you. I've slowed my progress down somewhat owing to my change in training style and owing to injuries. So other than my 150 bench, the rest are still going strong.

Maybe because you're in your first year of training your body is adapating to it quickly, but will start to plateau in due course.

I find there are little supps that I respond well to, creatine was one of them that I didn't respond much to. To be honest over 90% of the gains you get you get through hardwork, the last 10% *can* be helped by supps but even that's pushing it. Recovery is a bit different, but actual size and strength gains, I wouldn't categorically state that supps are doing much more than a little help.
 
My chest / shoulder rehab is going well

I did some pushpress and some flat db work and flies and it all felt pretty good, just did a quick workout this morning might go this evening as well (why not?! :D).

6xRC exercise movements

Flat DB:
20x15kg
16x20kg
12x25kg
10x30kg
10x35kg
10x40kg
ds:17x25kg

Superset with flies @ 18kg 5 sets of 10 reps

Pushpress:

10x50
8x60
8x70
6x80
5x90
2x100 (thought why not - a bit silly as my shoulder still ain't perfect :p)).

Bent over lateral raises with veeeery light weights, slow movement:

8x10kg
8x10kg
8x10kg
8x10kg
12x10kg

Side cable raises (v.light rehab work):

8x5kg
8x5kg
8x5kg
8x5kg
8x5kg
8x5kg

Not bad start to the morning.

If I go tonight it'll be a big back day. :)
 
The Craig said:
Yeah Im not sure about my form on the flies I bring my arms out a fair bit but not to the point where they are straight, I might have a look on exrx for a video. As for db bench, I find it a lot easier than the smith machine (no barbells in my gym :() which I can do 65kg for 5-6 reps.
Click to expand...

Proper flies the DBs shouldn't touch at the top as you lose the tension in your chest. You bring the arms up until you feel the tension leaving your chest in a sort of "hugging" motion. Also you should have a kink/bend in your arm, and drop the elbow (humerus) to parallel with the ground and not below as you'll damage yourself.
 
I never understand why people mix chest and tris and back and bis - you hit tris doing chest and you hit bis doing back, unless you're wanting to pre-exhaust. I seldom train arms anyway, however, if you are going to train arms properly, I'd say chest/bis and back tris a better combination.

I still can't do legs with anything else - it takes 90mins for a good leg work out and by then I'm dead. I like to do shoulders and then sometimes do an "arm" day with them. But hten I train 4x a week minimum.

I do like push pull splits they work well.
 
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