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

[Freefaller]

I'm struggling with stairs today - but I didn't do as many exercises as you - but they hurt just as much!

back squats:
10x100
8x120
6x130
5x140
5x160
8x100
8x100

DLs:

8x110
6x140
6x160
4x180
1x200 (dead )
8x110

Step ups:

5x110
5x110
6x110
7x110

So not that much but it took it out of me somewhat - it's been such a long time since I've done heavy deadlifts!

 

[Jonny L]

Guys do you know where I can write up a pretty precise diet with all the macro breakdown? I'm back at uni now and I've had a scout around the market and butchers and I can get some pretty good deals on the stuff I need. I just need a written copy so I know what to eat when and so I know that I'm consistently feeding my body right.

Cheers

 

[-Ad-]

Guys do you know where I can write up a pretty precise diet with all the macro breakdown? I'm back at uni now and I've had a scout around the market and butchers and I can get some pretty good deals on the stuff I need. I just need a written copy so I know what to eat when and so I know that I'm consistently feeding my body right.

Cheers

There was a site out there that people onhere used as a log but I can't remember its name. I signed up and used it about a month ago but have totally forgotten what it's called

 

[tom_e]

I use www.foodfocus.co.uk

 

[Participant]

I use http://www.dailyburn.com.

 

[Pigeon_Killer]

Set my first PB on an exercise for nearly two years tonight. Shoulder pressed 90k for 5 reps which is 2 reps more than I managed when I was over 2 stone heavier.

 

[^TANK^]

Set my first PB on an exercise for nearly two years tonight. Shoulder pressed 90k for 5 reps which is 2 reps more than I managed when I was over 2 stone heavier.

Standing military press?

 

[Pigeon_Killer]

Nope, seated. Get more feel for the lift when I'm sat down.

 

[Jonny L]

Thanks tom and robbie, I'll check them out

And @ Pigeon Killer, that is seriously impressive nice work mate.

 

[^TANK^]

Went to see the specialist and he said I needed an MRI scan, which luckily I managed to get right there and then.

He's a little confused as it sounds like its a bad strain, but when he felt around he reckons it could be cartiledge. So had to have the MRI. Got another appointment next Wednesday to see the results.

Good luck Paz hope all is well mate.

 

[^TANK^]

Nope, seated. Get more feel for the lift when I'm sat down.

I used to do a lot of seated military pressing but found standing done me the world of good.

 

[Jonny L]

Right I've had a look on daily burn and put together a diet that I think I could manage.

The site tells me I only need around 2000kcal a day, but I want to grow so I've gone over that, still think that maybe I should push for 2500, opinions? I'm 6 ft 2" and just under 12 stone (168lbs) at the moment.

Does this macro breakdown look acceptable to you guys?

2319 Calories
63.89g of Fat
218.53g of Protein
221.94g of Carbs

I think maybe the carbs are a bit low?

At the moment I train (with weights) four times a week for around an hour a time. The goal is to be big but with functional strength, I think I might concentrate on size over the uni year though and hit the 5 x 5 come summer.

Opinions and advice please.

 

[Morba]

Will - your bench for reps is getting great fella, good work

 

[Freefaller]

Will - your bench for reps is getting great fella, good work

Cheers Matey

Considering I've been doing AGVT I haven't been doing heavy stuff for a while so it felt good. Cant' wait to get back into it - but I'm off on holiday next week so will just have to get back into it in 4 weeks or so! Ah well, hopefully I'll drop some BF on my holiday and lose some water retention too (I always seem to when I go to Cyprus - I think it's the good food and fresh fruit and veg).

 

[Buffman]

Did my leg session today and its been a fairly good'un.
Didnt go particularly heavy on squats (smith machine )but focused on form and slow negatives managed a good few sets of 65kg, also managed a set of 5 chin-ups during the session (I used to be able to do ~6 on a good day, but I think I've been getting heavier quicker than stronger ). Can't wait till I can start at my uni gym with proper barbells (freshers week this monday), also going to go to kettlebell training on thursday and try that out.

 

[BennyC]

Did my leg session today and its been a fairly good'un.
Didnt go particularly heavy on squats (smith machine )but focused on form and slow negatives managed a good few sets of 65kg, also managed a set of 5 chin-ups during the session (I used to be able to do ~6 on a good day, but I think I've been getting heavier quicker than stronger ). Can't wait till I can start at my uni gym with proper barbells (freshers week this monday), also going to go to kettlebell training on thursday and try that out.

Good stuff.

Leg workouts don't need to be heavy I had some of the most agonising workouts with 60KG squats. High rep sets 20 +, gave me the biggest pump in my quads ever. So much so that I had to lower myself down from the bar and sit there for about 5 minutes before attempting to stand

 

[4Qman]

Right I've had a look on daily burn and put together a diet that I think I could manage.

The site tells me I only need around 2000kcal a day, but I want to grow so I've gone over that, still think that maybe I should push for 2500, opinions? I'm 6 ft 2" and just under 12 stone (168lbs) at the moment.

Does this macro breakdown look acceptable to you guys?

2319 Calories
63.89g of Fat
218.53g of Protein
221.94g of Carbs

I think maybe the carbs are a bit low?

At the moment I train (with weights) four times a week for around an hour a time. The goal is to be big but with functional strength, I think I might concentrate on size over the uni year though and hit the 5 x 5 come summer.

Opinions and advice please.

The rule is anywhere from 1.5g-2g of protein per 1lbs of body weight. I take it you have a low BF% as your very slim at that weight/height.

ID up the calories and remember that 1g protein or 1g carb is 4kcal and 1g fat is 9 kcal...

 

[4Qman]

Oh and your want to increase + 500Kcals Pday from what it takes to maintain your current weight in order to gain 1pound per week. "So should be 2500 if you said your maintenance weight is 2000Kcals"

Increase the protein to around 320g and add the remaining calories to Carbs, use my calculations to do this. Eat real food with just MAX 2 shakes per day, just 1 PWO would be best whilst rest from real food.

Good luck.

 

[Volcs]

I just played my first full 11 aside match for the first time in about 5 years - we had no subs and they decided to bring on a pacey left winger at half time just to spice things up for me at right back.

I think it may be time to incorporate some cardio back into my routine!

 

[Jonny L]

Oh and your want to increase + 500Kcals Pday from what it takes to maintain your current weight in order to gain 1pound per week. "So should be 2500 if you said your maintenance weight is 2000Kcals"

Increase the protein to around 320g and add the remaining calories to Carbs, use my calculations to do this. Eat real food with just MAX 2 shakes per day, just 1 PWO would be best whilst rest from real food.

Good luck.

Thanks mate, was thinking that. Yeh I'm relatively slim, put on some fat over the summer because I just ate all that I saw haha. Deffinitely couldn't be classed as overweight though. Theres some pics of me floating around from the strongman meet. I'm a little bit bigger since then maybe 2 or 3 lean lbs and a bit of fat but not much.

I think I'm going to have to have 2 shakes a day to keep the protein high because I'm on a student budget But I have managed to fit in chicken, steak and tuna. Along with nuts and beans .

On the carb end of things it will be mostly oats, brown rice and wholegrain bread (would have prefered to swap the bread for brown pasta but for some reason I can't stand the stuff ).

Fats will come from peanut butter, light mayo, nuts and meat etc.

Hopefully this should set me on my way to hitting 12.5 to 13 stone by next summer.