Gym/Fitness thread




elchunk

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another leg day done, almost couldn't make it up the stairs out of the gym! lol
 


Gav-EK9

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another leg day done, almost couldn't make it up the stairs out of the gym! lol
haha beast, the 1st time i ever properly done my calves i was walking round on my tip toes for 2 days lol
 


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my triceps hurt when i touch them after going to gym yesterday! arms are so tight i can barely take my college bag of my back today
 


Bushell

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Haha gav that's class,
Ive been going to the gym for about 5 months now, changed my diet etc and im loving it. i have put on 1 stone since i started going, Just my input hopefully get more tips and advice through here :)
 


Gav-EK9

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my triceps hurt when i touch them after going to gym yesterday! arms are so tight i can barely take my college bag of my back today
Ha beast, I love that feeling :D

Haha gav that's class,
Ive been going to the gym for about 5 months now, changed my diet etc and im loving it. i have put on 1 stone since i started going, Just my input hopefully get more tips and advice through here :)
Nice one boss keep at it :win:
 


Bushell

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Cheers gav. Been ill this week so not been for a while :(. Plan is to bulk til the end of jan then cut if i have anything to cut haha for the wedding :)
 


JohnOBrien8

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great thread, i used to go to the gym 3-4 times a week, havent been in nearly 6 months and feeling crap, ive put on a stone or more since, going back at it tomorrow and ill be tightening up my diet again, what would you guys advise for a first night back, nearly 13st just under 6ft at the minute. i,ll be spending around 1.5 hours in gym 3-4 times a week! looking to lose weight and tighten up my stomach first, as before i was doing more weights than cardio,my arms,shoulders and chest got bigger but my abs remained nearly the same!
 


LoganK

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Compound movements will be good for the core.

Deadlifts, squats, clean and jerks. standing shoulder press

All work the core as well. Just start off easy and build it up again if you have beem off it for a while :nice:
 


ali-c

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Since my last post in June -

I have got back on the training and nutrition - gained just over a stone and lowered my body fat slightly (but still 15-18% I rekon) Looking forward to cutting around Fed March time :) Still a loooong way to go though.

Gav - sounds like your making good progress, you on the juice? or doing it the the good old natty way :win: ?
 


LoganK

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I have done kickboxing for a few years and gave it up last year. Took a few month out. I always kept my weight light I am 6ft 1" and I weighed 58kg this is what I used to fight at!

So in April I have stopped kickboxing and started my attempt at bodybuilding.

Changed my whole diet to eating loads of protein, carbs and fats. Clean bulking and lifting heavy for 6-8reps. Each day for body parts, training 6 days a week hitting my legs twice :)

Started at 58kg (which is basically 9stone) in April now I am 69-70kg with my bpdyfat about 9-10% I think need to get this rechecked soon. Still got a long way to go within the next 2 year I want to be 13-14 stone so about 85-90kg with my bodyfat at 5-7%

Doing it all natural as well, strict eating, training and lots of sleep :) seems to be going well so far. Also take pictures every now and then so when you feel like giving up you can look back and see how far you have come :)
 


Bushell

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I realise that if im wantin to gain size i need to diet right which i have changed quite a bit.
This is what i have every day and was looking for advice on what to change or add.
Morning:
Cup of tea
Porridge
Creatine

9:30
Protein shake (2 scoops of powder a banana and 500ml of water)

12.00
2 tuna sweetcorn and lettuce sandwhiches
2 rice cakes
1 nutrigrain bar

15.00
2 yoghurts
1 nutrigrain bar
An apple

Around 18.30
Dinner varies
Lasagne or
Spag bol or
Chicken supreme or
Baked tatties with beans or
Fajitas

20.00
Protein shake (1 scoop of powder, 1 banana and 500ml of water.

I realise its not the best diet hence why im looking for guidance and advice. Seen that many different storys and tips on the web so may aswell ask here to.
 


LoganK

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Everyones body is different experiment with diets/food for a 3-4weeks at a time and if you see no gains or improvement switch it up :)

My diet is usually

Meal 1:

Cereal/Porridge, 1 banana, 2 slice brown toast (with my multi vitamins)

Meal 2:

Brown rice, 2 chicken breasts with some brocolli

Meal 3:

Brown rice, 1.5 chicken breasts with brocolli

Meal 4:

2 brown tuna rolls, fruit (apple & banana usually)

Then I train.

Meal 5:

Impact whey (full fat milk) with amino acids. Then brown rice/pasta with chicken/steak/pork/tuna/salmon just depends :)

Meal 6:

Toast and peanut butter with a pint of full fat milk.

I drink about 4+ ltr of water a day as well. I started off eating alot less but your body soon adjusts and gets used to it then you eat more :nice:
 


Bushell

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So essentially i just need to add a bit more meat into my diet and im guessing brown rice is the way to go as apposed to white rice. I usually drink 2 litres of diluting juice throughout the day. Should i jist be drinking plain water or will ot not really make that much difference?
 


ali-c

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So essentially i just need to add a bit more meat into my diet and im guessing brown rice is the way to go as apposed to white rice. I usually drink 2 litres of diluting juice throughout the day. Should i jist be drinking plain water or will ot not really make that much difference?
Brown rice is not essential - its boring as hell to eat! The reason brown rice and pasta is sometime chosen is because it wholegrain and has slightly better nutritional values. Its one of those things.....loads of people with great physiques in bodybuilding happily eat white pasta and rice - its not going to make a huge difference and helps keep you sane!

Juice wont matter much, water is best (squash? i assume), has unneeded sugars etc, but again, its not going to make a noticeable difference.
 


ali-c

96' ek4
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Jun 5, 2009
Messages
672
I have done kickboxing for a few years and gave it up last year. Took a few month out. I always kept my weight light I am 6ft 1" and I weighed 58kg this is what I used to fight at!

So in April I have stopped kickboxing and started my attempt at bodybuilding.

Changed my whole diet to eating loads of protein, carbs and fats. Clean bulking and lifting heavy for 6-8reps. Each day for body parts, training 6 days a week hitting my legs twice :)

Started at 58kg (which is basically 9stone) in April now I am 69-70kg with my bpdyfat about 9-10% I think need to get this rechecked soon. Still got a long way to go within the next 2 year I want to be 13-14 stone so about 85-90kg with my bodyfat at 5-7%

Doing it all natural as well, strict eating, training and lots of sleep :) seems to be going well so far. Also take pictures every now and then so when you feel like giving up you can look back and see how far you have come :)
Sound like your doing well mate! Great to lean bulk and maintain a lower BF like that! I'm the same height but have always been heavier/thick set (74kg before training) I am now 84kg but with 15-17% BF :nono:
 


LoganK

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So essentially i just need to add a bit more meat into my diet and im guessing brown rice is the way to go as apposed to white rice. I usually drink 2 litres of diluting juice throughout the day. Should i jist be drinking plain water or will ot not really make that much difference?
As ali-c said mate. Brown rice isnt essential :) I just prefer it. But I would add in more meat - turkey/chicken/steak etc.. if you can that is what really adds the weight :)

Hard boiled eggs are also a good source of protein!

I stick to water and I have a glass of diluting juice with dinner as again full of sugars but wont make that much difference

Sound like your doing well mate! Great to lean bulk and maintain a lower BF like that! I'm the same height but have always been heavier/thick set (74kg before training) I am now 84kg but with 15-17% BF :nono:
Yeah came a long way, still feel mega skinny though but looking at pictures Im like double what I used to be lol lean bulk is the best I tried dirth bulking for 3-4weeks there and it got me depressed, killed my mood, no energy and got spots :( so clean diet for me!

84kg at 15-17% isnt too bad mate! If you cut in you could probably get to 75kg and be a goos size with a lowet bf. Thats what I am aiming for summer about 75kg
 


Bushell

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Thats spot on guys thanks very much. Im at 10.5 stone at 5ft 9 atm and just dont want to look like a little boy when i get married haha. Thanks again guys :).
 


LoganK

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Thats spot on guys thanks very much. Im at 10.5 stone at 5ft 9 atm and just dont want to look like a little boy when i get married haha. Thanks again guys :).
Eat big to get big!

Also dont be too concerned about the weight you lift, focus more on form. Form is far more important that the weight.

I see skinny guys in my gym been going about 1 month or so and yesterday he was deadlifting 120kg (which isnt loads) but he must only weigh about 63kg? His form was awful, he was on an express train to snapcity and everyone was looking at him like "dafuk you doin!?" And he was walking about thinking he is phil heath!
 


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