Official Gym Thread...

[BG1]

Is it a sport, I think so :D

I know there was a Gym thread a long time ago im pretty sure its dead now so i've made this :)


Im wondering if there are any sprinters on this forum I could do with some advice on sprints?


(sticky mabye)?

[Anonymous]

I do mostly cardio but sometimes the odd strength stuff. Still sort of trying to find a nice routine.
What do you do Gerbil?

[BG1]

Weights and Cardio at the moment, trying to lower my BF% to about 9%.

When I run I do (on a track):

50meter run>50meter jog> walk 100m (repeat 4 times)
100meter run+100 meter walk (repeat 8times)
50meter run>50meter jog> walk 100m (repeat 4 times)

My Body got used too it though and I dont feel it as much, I need something else sprint wise, was wondering if there any sprinters/runners here. how about your self Anon?

I also play football and do other sports releated stuff for my cardio :)

[Anonymous]

I dont really have a set time, just gradually work my way up from walking to sprinting then vary between 5 mins jogging, 10 mins sprinting until im depleted. Im working on getting my stamina back up and gonna try losing some muscle mass from my legs.
I Need to do some work on my top half but dont want to get too big though.
I play football and BMX alot too. Also recently been working on my diet and been living on mostly water, porridge, cornflakes, fish, chicken, rice & pasta.

[The Egghead]

The gym is pretty much my life. I fucking love it. Split up with girls over it. I haven't got a clue on sprinting or whatnot but a good mate of mine is a sprinter so i'll ask him.

[Leng Man Louie]

ne1 use protein shakes?

nrg mass gain or ttp is da one

[ALM]

ne1 use protein shakes?

nrg mass gain or ttp is da one

on100%>>>>>>

cytogainer is a good weight gainer.

[Grimes]

cuz , is a gym the best place to pick up chicks

[BG1]

ne1 use protein shakes?

nrg mass gain or ttp is da one
I agree with ALM
this is the best Protien power :) (http://www.monstersupplementstore.com/Optimum_100_percent_Whey_Gold_Standard_-_5_lb)

I heard Cyto is really good as well, but I dont bother with weight gainer.

[The Egghead]

Usn Muscle Fuel>>> any other protein shake for all round gains, price and taste.

[BG1]

Usn Muscle Fuel>>> any other protein shake for all round gains, price and taste.
the link I posted above was voted 2007 whey protein shake of the year, but we all have our own personal preferences:P

[The Egghead]

I have seen it before, but have never tried it, i just like what works!

On another note, anybody on any other supplements?

[BG1]

I have seen it before, but have never tried it, i just like what works!

On another note, anybody on any other supplements?
creatine mono, and sometimes NOs, you?


Also recently been working on my diet and been living on mostly water, porridge, cornflakes, fish, chicken, rice & pasta.
I know that game:P

[Anonymous]

I got a tub of Strawberry Maximuscle Cyclone in my cupboard but I've only had a couple glasses of the stuff.

[The Egghead]

I was on No-explode and cell tech for a bit, but they're a bit expensive for regular use.
Atm i'm on M1-T and Muscle fuel. M1-t is the best thing since sliced bread.

[BG1]

I got a tub of Strawberry Maximuscle Cyclone in my cupboard but I've only had a couple glasses of the stuff.
I aint a big fan of maximuscle they have a lot of dextrose (sugar) in there, but it tastes nice as hell, aint bad if your trying to gain weight though imo.


I was on No-explode and cell tech for a bit, but they're a bit expensive for regular use.
Atm i'm on M1-T and Muscle fuel. M1-t is the best thing since sliced bread.

yeah I took no- Xplode, give me some good pumps and energy but I try to stay away from them now, bit expensive for what they actually do imo.

[Anonymous]

Im looking to lose weight if anything. lol. Get more leaner, lose some muscle from some places and some fat.

[ALM]

caffiene pills>>>

[Leng Man Louie]

ahh der deep, i had an eph pill b4 boxin once (no badman) n felt so hyper active i cudnt evn do combonations cuz i was so hyped i jus tryed throwin bare punches n not finkin bout it, fucked me up lol

NRG Transporter is good 4 toneing but has fuck all protein so u need 2 eat nuff if ya jus on it

[ALM]

http://centurysupplements.com/catalog/

i might get some when i start cutting.

[ALM]

youve been lifting weights since you were 10...wow

[BG1]

youve been lifting weights since you were 10...wow
i heard he look like a troll:D

[ALM]

i heard he look like a troll:D

he's been running a gram of test since he was 12

[Leng Man Louie]

bruv u tryed amino pills? ment 2 stop ne muscle waste lyk

der ok but wen u shit its lyk shittin a brick

[Danny Trejo]

Im wondering if there are any sprinters on this forum I could do with some advice on sprints?

I used to sprint for school and county, what you want to know? (those days are behind me still, not in bad shape but not what I was)
Don't really think the gym is the place for sprint training to be honest, you need a track.

[BG1]

I used to sprint for school and county, what you want to know? (those days are behind me still, not in bad shape but not what I was)
Don't really think the gym is the place for sprint training to be honest, you need a track.
yeah I do it on a track, its a uni gym with a track and everythinig, what type of routine did you do, I list the one 1 do on the 3post on this thread.

[Danny Trejo]

Just change up your cycles;
Try sprinting 40 seconds, jogging 20 seconds, try and build up the amount of cycles you can do that for.

You need to try to focus your routines onto shit that will help your technique as well though. Line hops, tuck jumps, shit like that.

What times you pulling at the moment?

[Leng Man Louie]

sum1 cud sticky dis?

[Demos]

thread stuck.

would just like to say i feel like i've been hit by a bus, started lifting weights again for the first time in a long time yesterday, my upper body is stiff and aching now lol, need to get back into the routine

[Leng Man Louie]

trust i train monday 2 friday n rest all wknd

by monday i feel lyk im twice as weak as i was on friday lol

[Top Lad]

How much cardio should you be doin a day if your looking to tone up a bit ? Im eating healthily btw

[Leng Man Louie]

i rekon bout 15 - 20mins a session

[Jimmy Darmody]

im too lazy for this shit

[Standard]

Gonna fuckin smash it for two months prior to my hliday to Ibiza. Been a regular gym goer for years though. Got a decnt weights program but gonna incorperate a bit of swimming to tone up aswell.

[ALM]

benched 30k dumbells for 3x10 today

[Leng Man Louie]

Gonna fuckin smash it for two months prior to my hliday to Ibiza. Been a regular gym goer for years though. Got a decnt weights program but gonna incorperate a bit of swimming to tone up aswell.

yeh iv started swimmin its big

every tuesday i do lengths den go gym n do weights den box afta work it kills u off but tones u sik

[GrimmyGrimGrim]

benched 30k dumbells for 3x10 today

I used to be able to do 35s for about 6x3 but i've fell off hard.

I'm not a big guy, only weight about 63kg but i'm pretty strong pound for pound

[skillz]

that is good for your weight, how long you been going for

[GrimmyGrimGrim]

that is good for your weight, how long you been going for

quite a while tbh, about a year.

I don't eat enough so i've hardly gained much size but ive gained bare strength, i was so weak when i started.

I'm not drinking till september now, gonna try and bulk up and alcohol just fucks it up

[BG1]

Bulk Started on Saturday, Leg Day Tuesday oh lawd...

[GrimmyGrimGrim]

I've lost my appetite recently, can hardly force down a big meal or even a protein shake.

dirty or clean Gerbil?

[BG1]

I've lost my appetite recently, can hardly force down a big meal or even a protein shake.

dirty or clean Gerbil?

Ive been down the dirty road, never again for me, going clean, got down to 167lbs. Just need to find out how many kcals I need to eat per day, im going for about 3200 to start off with. Hopefully that will be enough. I was aiming for 4k on my last one, which was obviously too high as i found out the hard way.

[GrimmyGrimGrim]

so your 167lbs now?

I'm gonna clean bulk till uni and see how it goes, you going for 5 small meals a day? What kind of stuff are you eating?

[BG1]

so your 167lbs now?

I'm gonna clean bulk till uni and see how it goes, you going for 5 small meals a day? What kind of stuff are you eating?

i was 199lbs when I decided top cut, but that was with creatine (water weight etc).

er at the mo im doing

Meal1:
Protien shake
50g porridge
50g nuts

Meal 2:
100g Pasta
Tin of tuna

Gym >>>> Protien shake, dextrose, Creatine


Meal 3:
75g of rice
Chicken/beef

Meal 4:
500ml milk+choc protien power+ 50g of Peanut butter


Meal 5:
3 whole eggs


Sleep :)


That comes to about 2900cals, so I just vary the portions ever so slightly to make sure it comes about 3200. Meal 4 is a liquid meals, dont fill me up as much and helps me eat more often.


Clean bulk is the way to go for me now, then I can spend less time cutting and running.

[skillz]

yeh i was going gym in UNi and i started off ridiculously weak but my strength increased quite quickly...people say to put on weight eat 5 meals per day but easie said then done and what is 'clean bulk'

[Jay]

yeh i was going gym in UNi and i started off ridiculously weak but my strength increased quite quickly...people say to put on weight eat 5 meals per day but easie said then done and what is 'clean bulk'

clean bulks without eatin any shit

[GrimmyGrimGrim]

how much weight is it possible to gain between now and september?

half a stone?

[BG1]

how much weight is it possible to gain between now and september?

half a stone?

clean about 1-2lbs a week.
Dirty 3-4lbs but most likely anything after the first 2lbs will be fat.

[GrimmyGrimGrim]

how much do you all lift? (no e stats)

I used to be able to bench a fair bit for my weight but i've fell off, just getting back into the swing of things now.

Probably only chest press 28s these days, i'm trying to make sure my technique is crisp before moving up.

Shoulder Press - used to be able to press around 28s but probably only 22s/24s these days

Can't curl fuck all, 10kg on each side of an EZ bar is about my lot

Don't squat much at all either lol, working extra hard on legs though so i can get them on par with the rest of me.

[funkyb]

I hit 9.70secs for the 100m 2 days ago, that's with creatine and Nos tho wat ya reckin?


My bad......... it wasn't me it was The OP http://www.hotukdeals.com/item/216952/just-did-100m-sprint-in-9-70-second

UQ says; gerbz i fink he mad bra?

[solve]

I use EAS which i find is really good. GNC regularly have it on a 3 for 2 offer

[Jay]

I hit 9.70secs for the 100m 2 days ago, that's with creatine and Nos tho wat ya reckin?


My bad......... it wasn't me it was The OP http://www.hotukdeals.com/item/216952/just-did-100m-sprint-in-9-70-second

oh shit son, you just opened a can of whoop ass


brb fraudin

[BG1]

oh shit son, you just opened a can of whoop ass


brb fraudin

the guy is a douche, hes following me forum to forum, I dont think he has a life. Or his life is to live though mine brah.

[Breathe Beats]

i was 199lbs when I decided top cut, but that was with creatine (water weight etc).

er at the mo im doing

Meal1:
Protien shake
50g porridge
50g nuts

Meal 2:
100g Pasta
Tin of tuna

Gym >>>> Protien shake, dextrose, Creatine


Meal 3:
75g of rice
Chicken/beef

Meal 4:
500ml milk+choc protien power+ 50g of Peanut butter


Meal 5:
3 whole eggs


Sleep :)


That comes to about 2900cals, so I just vary the portions ever so slightly to make sure it comes about 3200. Meal 4 is a liquid meals, dont fill me up as much and helps me eat more often.


Clean bulk is the way to go for me now, then I can spend less time cutting and running.

Safe, I think im gonna have to follow this and see how it works out for me. I'm abit of a skinny cunt so i need to put on mad weight. Gym is kinda addictive once you start though.

[BG1]

Safe, I think im gonna have to follow this and see how it works out for me. I'm abit of a skinny cunt so i need to put on mad weight. Gym is kinda addictive once you start though.
if your anything under 11stone, you should put on weight for joke eating that. Otherwise add a bit more

[BG1]

how much do you all lift? (no e stats)

I used to be able to bench a fair bit for my weight but i've fell off, just getting back into the swing of things now.

Probably only chest press 28s these days, i'm trying to make sure my technique is crisp before moving up.

Shoulder Press - used to be able to press around 28s but probably only 22s/24s these days

Can't curl fuck all, 10kg on each side of an EZ bar is about my lot

Don't squat much at all either lol, working extra hard on legs though so i can get them on par with the rest of me.

Shoulders DB are about 26-30 (30s on usably on the end of my bulk)
Bench DB are about 30-35
Dead lift about 95-115kg
Curling DB 18kg

[Breathe Beats]

if your anything under 11stone, you should put on weight for joke eating that. Otherwise add a bit more

yeah im just over 10 and a half stone

should be live then

[GrimmyGrimGrim]

Gerbil/UQ can you reccomend me some Creatine please?

will just any standard stuff from Holland and Barrats do?

[BG1]

Gerbil/UQ can you reccomend me some Creatine please?

will just any standard stuff from Holland and Barrats do?
what you after just some plain Creatine mono, then go to myprotein.co.uk

dont really matter to much about the brand with you buy MONO.

[Leng Man Louie]

I'm about 11 stone 4 and i've been eating like a fuckin ganite but can't seem to put on the weight

whats the best weight gain shake out der??

i was on TTP, den Mass Gain and Transporter but can't shift da weight up agen

[BG1]

^^ how many times a day do you eat, I eat 5/6 a day, fairly medium to large meals.

[Leng Man Louie]

hmmm i ent to sure it varies,

breakfast (usually 3 weetabix and a egg beat in a cup)

lunch bout 6 slices of bread with chicken etc den eat shit afta dat

den have food at bout 5

dinner bout 7 den litrally have an hour break and end up eatin on n off throughout the night till i go sleep...

i've got a very high motabalism aswel,


whats the best weight gain shake out der??

[BG1]

http://megafitzone.com/images/cytogainer6choc.JPG

[Joe]

no no no cell tech

[Jesaja]

Chocolate Milk.

No lies.

[skillz]

whats your lots routines in the gym, do you do two muscles per day or just do a bit of everyting

[Jay]

whats your lots routines in the gym, do you do two muscles per day or just do a bit of everyting

Tues; Legs & Core
Thurs; Shoulders & Back
Sat; Chest, Bi's & Tri's


next bulk will move up to 4 sessions a week

[Jesaja]

I use an upper/lower split

Mo:Upperbody
Tue:Lowerbody
Thurs:Upperbody
Saturday:Lowerbody

[nortside]

man uses muscle & weight gainer
gained about a stone in a few months i don't go proper gym man goes to ma cuzzys yard and used his weights, shit is addictive though so if ma cuz is unavailable man is pissed, need to cop my own

[nortside]

hmmm i ent to sure it varies,

breakfast (usually 3 weetabix and a egg beat in a cup)

lunch bout 6 slices of bread with chicken etc den eat shit afta dat

den have food at bout 5

dinner bout 7 den litrally have an hour break and end up eatin on n off throughout the night till i go sleep...

i've got a very high motabalism aswel,


cuz u like me very high metabolism
girls piss me off wen they like u need to eat u so skinny
i be like fuk off bitch man eats nuff & drinks a weight gain shake(which thankfully is staring to put weight on man) i can't help if my metabolsim is fast

[Jesaja]

(Chocolate) Milk is for you.

[Breathe Beats]

i just got some mass gainer stuff

600 calories per serving

swear it feels like ive taken an ecstacy pill after each shake

[BG1]

i just got some mass gainer stuff

600 calories per serving

swear it feels like ive taken an ecstacy pill after each shake

lol, yeah alot of people say stuff like that because it so many calories.

[The Egghead]

Any of you lot tried m1-t?

[Hij]

Got my whey today.

Glad I like the drink lol.

[G.P]

Can't wait till next Monday, I feel by then I will be back to 100% health (I've been ill).

I wrote a new routine, this one is more intense than my last, I'm planning on dropping 27pounds of fat, gaining speed, stamina, building my lung capacity up more and some more strength.

Monday:

Biceps: Bicep Curl 14, 12, 10 x 5

Treadmill: 20Minute HIIT Session

Boxing: 3 x 12 (1Minute Breaks)


Tuesday:


Back: Upright Row 14, 12, 10 x 5

Treadmill: 20Minute HIIT Session

Rowing Machine: 20Minute HIIT Session


Wednesday:


Triceps: Triceps Kick Backs 14, 12, 10 x 5

Treadmill: 20Minute HIIT Session

Boxing: 3 x 12 (1Minute Breaks)


Thursday:

Torso: Side Bends, Weighted Sit Ups 14, 12, 10 x 3

Treadmill: 20Minute HIIT Session

Rowing Machine: 20Minute HIIT Session



Friday:

Shoulders: Shoulder Press 14, 12, 10 x 5

Treadmill: 20Minute HIIT Session

Boxing: 3 x 12 (1Minute Breaks)



Saturday:

Rest



Sunday:

Chest: Chest Press 14, 12, 10 x 5


I don't need to work my legs yet, there massive from all the cycling I have done over the years (18' calf's).


Whats your routine and what are your goals?

[GrimmyGrimGrim]

i just started at uni so im gonna go about 5 times a week now, i went back in college for a bit but i've fallen off recently

gonna get some weight gain cos im only about 10 stone

how much do you shoulder press GP?

[Hij]

Soon as I get paid Im signing up to gym, can't wait.

[G.P]

i just started at uni so im gonna go about 5 times a week now, i went back in college for a bit but i've fallen off recently

gonna get some weight gain cos im only about 10 stone

how much do you shoulder press GP?

The same happened to me and just as I got stuck in and dropped down a lot after doing a bulk I then became ill, its been driving me crazy not being able to exercise.

I'm embarrassed by my lifts, here's what I lift for each exercise:

Bicep Curl: 30kg (barbell)
Upright Row: 30kg (barbell)
Triceps Kick Back: 11kg (dumbbell) even at this weight, it kills.
Side Bends & Weighted Sit Ups: 11kg (dumbbell)
Shoulder Press: 30kg (barbell)
Chest Press: 30kg (barbell)

My plan is to double my shoulder and chest press, I should be lifting a lot more for my weight, I find lifting the weight fine and even think I should increase the weight but once I get into the third set, I can feel it burning and start thinking thank god I didn't increase it :laugh:.

What weight do you lift?


Soon as I get paid Im signing up to gym, can't wait.

That's a good attitude to have :).

The people around me think I'm mad because I haven't stopped moaning because I can't exercise, most people look for excuses to not.

[GrimmyGrimGrim]

i prefer to use dumbells, i used to able to shoulder press 26kgs but probably more like 22s these days

in my prime i could struggle through 3 sets of 35kgs on chest but im no where near that now

i only weight like 10stone though so its decent for my weight

[GrimmyGrimGrim]

im finding it hard to eat well at uni aswell tbh i need to sort that out

[Jesaja]

Milk is an easy way to get in calories when eating is difficult..

[G.P]

i prefer to use dumbells, i used to able to shoulder press 26kgs but probably more like 22s these days

in my prime i could struggle through 3 sets of 35kgs on chest but im no where near that now

i only weight like 10stone though so its decent for my weight

im finding it hard to eat well at uni aswell tbh i need to sort that out


I prefer dumbbells as well, I'm just to lazy to keep changing the weight so I use the barbell instead even though it causes my left wrist to ache a little towards the end of a set.

That's a good lift, at the moment I'm 7stone heavier than you and you was lifting 5kg more lol.


I try and make extra food and freeze it, so if I want something quick I don't end up eating rubbish, even though my diet has suffered a little these last couple of weeks from being ill.

[Hij]

Im a skinny sort, went the gym for the first time proper at the weekend to get a feel for it and I was doing like 25kgs lol.

Well, gotta start somewhere. Im 9 stone 10 lol.

[BG1]

Im a skinny sort, went the gym for the first time proper at the weekend to get a feel for it and I was doing like 25kgs lol.

Well, gotta start somewhere. Im 9 stone 10 lol.

i was doing just the bar when I started off.

[Hij]

Anyway, I need some help. Im eating well at the moment and doing dumbells at home (only 4.7kg though) for the meantime until I get my pay cheque.

My aims are kinda contradictory so I wondered if anyone had any advice.

I want to do Cardio all year round so that by next June I can join a football team again. I want to slowly but surely be able to run for 90-100 minutes. I ran 30 minutes at the weekend, but surely there is some sort of system I should be doing that slowly builds up so I can last longer?

I would also like to weight train and get bigger. I don't want to be no massive guy, but Im quite skinny and willing to work hard to get bigger, what sort of stuff should I be doing at the gym and how many trips? As I would like to be bigger to 1) Look bigger and 2) Be stronger in the tackle next season.

Safe.

[Hij]

i was doing just the bar when I started off.
For a minute, I thought sound, theres someone who was also as weak as me when they started, but then I realised you are joking :laugh:

[BG1]

For a minute, I thought sound, theres someone who was also as weak as me when they started, but then I realised you are joking :laugh:
lol when i started I could just about bench the bar, which weighs like 20kg, I was only 16 and about 8/9 stone, but you got to start somewhere.

when you first start the weight will go up pretty quick anyway for the first few months.

[Hij]

lol when i started I could just about bench the bar, which weighs like 20kg, I was only 16 and about 8/9 stone, but you got to start somewhere.

when you first start the weight will go up pretty quick anyway for the first few months.
Oh I see. The gym I was at went from 5kg all the way up to like 100 or something.

[GrimmyGrimGrim]

in my prime i could struggle through 3 sets of 35kgs on chest but im no where near that now



I prefer dumbbells as well, I'm just to lazy to keep changing the weight so I use the barbell instead even though it causes my left wrist to ache a little towards the end of a set.

That's a good lift, at the moment I'm 7stone heavier than you and you was lifting 5kg more lol.



i mean 35s as in a 35kg dumbell in each hand for about 3 sets of 6

when you first start you fly through the weights


i was doing just the bar when I started off.

.

[G.P]

Anyway, I need some help. Im eating well at the moment and doing dumbells at home (only 4.7kg though) for the meantime until I get my pay cheque.

My aims are kinda contradictory so I wondered if anyone had any advice.

I want to do Cardio all year round so that by next June I can join a football team again. I want to slowly but surely be able to run for 90-100 minutes. I ran 30 minutes at the weekend, but surely there is some sort of system I should be doing that slowly builds up so I can last longer?

I would also like to weight train and get bigger. I don't want to be no massive guy, but Im quite skinny and willing to work hard to get bigger, what sort of stuff should I be doing at the gym and how many trips? As I would like to be bigger to 1) Look bigger and 2) Be stronger in the tackle next season.

Safe.

I'm probably not the most clued up person here but I think you should look in to HIIT (High Intensity Interval Training) it helps build stamina as well as keep fat off (you will look bigger with a lower bf%), I would say football is almost like a big HIIT session, as your sprinting, jogging, walking ect, so I think it will help you.

As for the weights try and work a different muscle group each session and stick to a certain number of reps ( I do 14, 12, 10) per set, at least until you reach a pause then you change it up a little.

My sets are normally like this:

14 reps, wait 10 seconds, 12 reps wait 10 seconds and then 10 reps.

I then wait around a minute and 30 seconds before starting the next set.

You will need to start eating more as well for muscle growth (high protein foods) that won't matter to much at the start as every one gets good gains at first.

Here's a list of some goods recipes:

http://bodyforlife.com/nutrition/recipesIndex.asp


Lol how can you bench the same amount you bicep curl? I can bench about 3 times as much as I bicep curl... I thought it was always a lot more.

lol I don't know, I only started doing my chest a few months ago (I took long setting up my bench) where as I was doing my arms from late last year.

After a few weeks of getting back into a routine, I'm going to try and shock my chest by adding as much as possible but I'll lower the sets to 3 and probably lower the reps to 12,10,8.



i mean 35s as in a 35kg dumbell in each hand for about 3 sets of 6

when you first start you fly through the weights.

Oh lol, I need to start lifting heavier.

[G.P]

Also if you really want more stamina, you should aim to work your heart rate between 70 - 90% of its maximum, you can get your maximum heart rate by taking a way your age from 220 (my maximum is 200, 220 - 20 = 200).

These are the areas you will be training at:

70% - 80% Aerobic (Cardio Training/Endurance)
80% - 90% Aerobic (Hardcore Training)

The best way to check how hard your working your heart is with a heart rate monitor, I bought this one on Friday:

http://www.argos.co.uk/static/Product/partNumber/0106021/Trail/searchtext%3EHEART+RATE+MONITOR.htm

It allows you to set a minimum and maximum, if your not between these zones it starts beeping. Once I start my new routine, I'll be setting mine to 150 (minimum) and 170 (maximum) :).

Here's some more information:

http://en.wikipedia.org/wiki/Aerobic_exercise

[Hij]

signed up today
going tomorrow!

[ALM]

hij all the advice nutriton, workouts etc... www.bodybuilding.com

[BG1]

hij all the advice nutriton, workouts etc... www.bodybuilding.com

http://forum.bodybuilding.com/showthread.php?t=2691741

[BG1]

Step 1: Ingredients

Protein bar:
*Any type of protein can be used, any flavour, I use chocolate because I like chocolate bars! (20g)
*peanut butter (any type can be used once again) (15g)
*Oats (you can either get oatbran which is really fine oats which looks like dust, or you can just blend normal oats in a blender so they are fine and looks like dust) (35g)
*water.

The measurements are rough guides, they don't have to be exact.

Optional stuff:
If you don't have protein power, im sure many will not, You can also use, coco powder,Nesqick or any other sort of power which adds tastes. You can also add sugar if you wish, but because I use it as a protein bar, I tend not to use "bad ingredients ", instead of sugar I use splender.

http://i37.tinypic.com/1zg442a.jpg


Step two: Add the ingredients into a medium size bowl.
http://i35.tinypic.com/ok06k8.jpg

Step 3: stir the indigents and add water, DO NOT ADD MORE THEN a TABLESPOON of water at any one time, too much water wont make it stick. add 1tb of water, mix, repeat untill it looks like pic below (take 2-5mins)
http://i34.tinypic.com/20hwnpw.jpg
You can see that all the ingredients have stuck to one another, and there are alot of small balls in the bowl, adding too much water will make it into a paste.

Step 4: put the mixture in silver foil or grease proof paper, and then mould into the shape of a bar/biscuit or whatever you like.

http://i37.tinypic.com/wwk7j8.jpg
END PRODUCT
http://i38.tinypic.com/2vwbac3.jpg
I know what this looks like, but it tastes nice LOL
NOM NOM NOM NOM NOM


per protein bar Appox:

Kcal :310
Protein: 25g
Carbs: 22g
Of which sugars :1g<
Fat: 5g
of which sat : 2g<

[G.P]

Nice, Thanks for the recipe and for taking the time to do it in step by step :D, things like this deserve there own thread.

Hij a Gym Room would be great, you could have it as a sub categorie under the sport section, I'm sure more would post then as well.

I don't have protein powder, at the moment I use milk powder and nesquik with water for my shakes.

Will using a mix of milk powder and newquik (say 15g to 5g) be fine instead of whey?

[BG1]

Nice, Thanks for the recipe and for taking the time to do it in step by step :D, things like this deserve there own thread.

Hij a Gym Room would be great, you could have it as a sub categorie under the sport section, I'm sure more would post then as well.

I don't have protein powder, at the moment I use milk powder and nesquik with water for my shakes.

Will using a mix of milk powder and newquik (say 15g to 5g) be fine instead of whey?
safe I wrote it a week ago for another site so just C/P It.

yeah you can use nesquik instead of the whey, or even coca powder. if your bulking, you can add more oats/peanut butter, so its more kcals.

the main thing is to add the water slowly, if you put too much water in, it becomes a paste,but you can still eat it lol, but you cant take it out with you.

[G.P]

safe I wrote it a week ago for another site so just C/P It.

yeah you can use nesquik instead of the whey, or even coca powder. if your bulking, you can add more oats/peanut butter, so its more kcals.

the main thing is to add the water slowly, if you put too much water in, it becomes a paste,but you can still eat it lol, but you cant take it out with you.

lol, I'll make some during the week and report back :).

If I like them I'll have one for breakfast everyday, currently I have oats with cold milk.

[Flex_Digits]

protein shakes are waste man.

Used to drink that toxic all the time innit, makes man fat as fuck if you're caught sliding for a minute. never using them again.

anyone use fitness first?

[BG1]

protein shakes are waste man.

Used to drink that toxic all the time innit, makes man fat as fuck if you're caught sliding for a minute. never using them again.


seen

[Cooks]

protein shakes are waste man.

Used to drink that toxic all the time innit, makes man fat as fuck if you're caught sliding for a minute. never using them again.

anyone use fitness first?

thats only if u use them casually.

[GrimmyGrimGrim]

Gonna get some supplements online tonight, what Creatine should i get then?

[Hij]

Gonna get some supplements online tonight, what Creatine should i get then?
get the pill versions
i have the pure one and its long
coz it sinks to the bottom of every fucking drink

[BG1]

Gonna get some supplements online tonight, what Creatine should i get then?
just get mono or CEE. powder form id say but dont think it makes too much diff.

[Breathe Beats]

the only pr with the powder is that it doesnt dissolve

i just neck it back with a tiny bit of juice though so im not too bothered

[G.P]

I tried the protein bars Black Gerbil1 and they are nice :D.

I'm gonna make a big block and cut them into bars.

[BG1]

I tried the protein bars Black Gerbil1 and they are nice :D.

I'm gonna make a big block and cut them into bars.
safe man, yeah I'm thinking about doing that too, but i know if I do my fam will kill them off like no mans business.

[G.P]

safe man, yeah I'm thinking about doing that too, but i know if I do my fam will kill them off like no mans business.

:laugh:

Luckily my sister doesn't eat oats and my mum isn't a fan of chocolate.

[GrimmyGrimGrim]

just ordered some Cytogainer; gonna go shopping tomorrow and start bulking when it comes

How much will I realistically gain UQ/Gerbil?

[Breathe Beats]

gymgymgymgymgymgymgymgym

ima bench the 30kg dumbbells tomorrow

im feeling strongggg

[BG1]

gymgymgymgymgymgymgymgym

ima bench the 30kg dumbbells tomorrow

im feeling strongggg

that good pretty good still, for how long you been going too

just ordered some Cytogainer; gonna go shopping tomorrow and start bulking when it comes

How much will I realistically gain UQ/Gerbil?
them things dont last too long, because the servings am pretty big last time I looked. if you cals are high bout 1kg a week id reckon, but you being @ uni I dont think you'll have the best diet lol, so just add peanubutter or even ice cream into it when you make it.

[Breathe Beats]

that good pretty good still, for how long you been going too

yahhhhh:D

when i first started like 4 months ago i could barely bench the 10s lmao!

[Hij]

the only pr with the powder is that it doesnt dissolve

i just neck it back with a tiny bit of juice though so im not too bothered
Problem?

Its a cunt of a problem.

[Breathe Beats]

Problem?

Its a cunt of a problem.

par* lol

just mix it with a small amount of fresh orange juice

1 gulp

all gone

[GrimmyGrimGrim]

just bought loads of food

chicken,
beef,
tuna,
cheese,
eggs,
oats,
milk
peanuts

will report back in a few months

[Hij]

just bought loads of food

chicken,
beef,
tuna,
cheese,
eggs,
oats,
milk
peanuts

will report back in a few monthsCheese will go off.

[RIP Jakey]

sounds like some fucked ommlette

[Alfie]

sounds like some fucked ommlette

:D

[BG1]

just bought loads of food

chicken,
beef,
tuna,
cheese,
eggs,
oats,
milk
peanuts

will report back in a few months
eat it all then go gym.

[BG1]

Lol

Eat it afterwards still

50/50 spilt half before half after. just blend everything.

[Cooks]

Ive gone & bought some protein, when are the best times to take it? before workout, during, after etc. How many times a day?

[Hij]

Ive gone & bought some protein, when are the best times to take it? before workout, during, after etc. How many times a day?
Taken me a while to get used to it.

But I have 2 during the day and one after workout

Expensive though still.

[Hij]

Oh seen, I been doing biceps, legs and my chest quite nicely

but what about Back and stuff like that?

[BG1]

Oh seen, I been doing biceps, legs and my chest quite nicely

but what about Back and stuff like that?
yeah make sure you do your back!! triceps and shoulders too.

[GrimmyGrimGrim]

Oh seen, I been doing biceps, legs and my chest quite nicely

but what about Back and stuff like that?

I do back the same day as shoulders but most people do it the same day as chest

it's important to work your shoulders/back so you don't look lopsided etc, also a wide back and good lats is probably the best way to get wider

i'm trying to get big traps they look sick!

[BG1]

^^what he said, back usally makes you boarder, and fit into larger size cloves.

[Hij]

Im asking how though?

Biceps is free weights, bicep curl, and the row one (not the rowing machine but like a version of it with weights).

Legs is the three different machines and then squats.

Chest, I got taught by my mate. One is that bar which you pull down below your chest which works the biceps as well. One is the machine with the two handles either side and you pull it towards you.

But I don't know what to do for the other stuff and don't want to look like a dick trying to figure it out in the gym lol

[Hij]

And how would I go about doing my shoulders?

[BG1]

And how would I go about doing my shoulders?

http://www.bodybuilding.com/fun/exercises.htm
click on a section and it has vids/pics of how do to the exercises.

this is back:

Traps (trapezius)
Lats (latissimus dorsi)
Middle Back (rhomboids)
Lower Back

[Breathe Beats]

ask one of the instructors in the gym how to do something if your not sure

back deffo fills you out the most, alot of my tshirts dont really fit me now lol

[BG1]

ask one of the instructors in the gym how to do something if your not sure

back deffo fills you out the most, alot of my tshirts dont really fit me now lol
sounds like your on steroids to me.:D

[Breathe Beats]

sounds like your on steroids to me.:D

I'll never ever ever do them

ever

ever

ever.

[GrimmyGrimGrim]

Chest, I got taught by my mate. One is that bar which you pull down below your chest which works the biceps as well. One is the machine with the two handles either side and you pull it towards you.

But I don't know what to do for the other stuff and don't want to look like a dick trying to figure it out in the gym lol

You should try and use machines as little as possible TBH, free weights are more natural and improve your balance etc. When using dumbbells you're stabilizing the weight so you use little muscles around the one you're working.

You're the only one lifting the weight, no cables or machines so it's more effective.

Haven't explained it very well but you see the point?

For chest I'd say chest press with dumbbells, incline and then flys.

Chest press:

http://i36.tinypic.com/2zdn4tl.gif

Flys:

http://i38.tinypic.com/15fgifa.gif


Maybe chest press machine to failure or press-ups on a medicine ball.


And how would I go about doing my shoulders?

Seated dumbbell press, arnold press or standing military press?

Dumbbell Press:

http://i38.tinypic.com/fun7lw.gif

^ But do it sitting down with back support. Set the bench to almost 90 degrees but not quite.

Arnold Press:

http://i35.tinypic.com/wipjqe.gif

Military Press:

http://i35.tinypic.com/sg0k8z.gif

Then do shrugs for your traps, upright rows, deadlifts...

Shrugs:

http://i33.tinypic.com/108e81s.gif

Deadlifts:

http://i35.tinypic.com/5wgow3.gif

Wide arm pull ups for lats

http://i35.tinypic.com/a2al1v.gif

[The Egghead]

Does anybody else get it where you train stomach, it makes you look a lot, lot skinnier after a period of time?

[GrimmyGrimGrim]

LOL who edited my post? (it was actually helpful)

[Jackyzuckerberg]

My advice- do yoga or pilates. Im having physio atm for my powerlifting injuries and my years of overdoing my body with that and mma training and had I done some pilates/yoga it would have given me a stronger core and greater flexibility and stopped me getting injured in the first place.

[GrimmyGrimGrim]

fuck alcohol!

went out last night and got too drunk and now i have no appetite; been sleeping all day, missed lectures etc and cant be arsed to go gym

plus is fucks with your muscle anyway

im gonna stick to once a week and well away from gym sessions

[GrimmyGrimGrim]

creatine is fucking disgusting, got fruit punch flavour and mixed it with water and almost threw up lol

its just about bareable if i mix it with strong blackcurrant juice tho

[NSF]

I need to get back into this shit, started for 3 months, sorted my diet out and exercising and was making good progress. Then lost my job and couldnt be arsed doing it anymore, im quite lucky though once ive gained some muscle i dont lose it as fast as other people. Gonna start up in the next few weeks again though and bulk this time round. I was aiming to just get ripped before but at 5' 8" and 10 stone im aiming to pack on some weight and then set my sights on getting ripped.

For all you that bulk, how long did it take for you to first see a significant change? The one thing i dont get about bulking is how people carry the bulk all around their body, whereas i never seem to put it on anywhere but my stomach, my arms never get fatter or nothing. Although that was all from eating shit, if you bulk up with healthy food etc. is that what makes you pack it on the rest of your body?

[GrimmyGrimGrim]

I need to get back into this shit, started for 3 months, sorted my diet out and exercising and was making good progress. Then lost my job and couldnt be arsed doing it anymore, im quite lucky though once ive gained some muscle i dont lose it as fast as other people. Gonna start up in the next few weeks again though and bulk this time round. I was aiming to just get ripped before but at 5' 8" and 10 stone im aiming to pack on some weight and then set my sights on getting ripped.

For all you that bulk, how long did it take for you to first see a significant change? The one thing i dont get about bulking is how people carry the bulk all around their body, whereas i never seem to put it on anywhere but my stomach, my arms never get fatter or nothing. Although that was all from eating shit, if you bulk up with healthy food etc. is that what makes you pack it on the rest of your body?

I'm bulking atm, put on about half a stone since I've been at uni and not too much fat. I think some of it may be water weight from Creatine though so we'll see when I weight myself again when I get home for Christmas.

Probably takes about a month to see some results. Take pictures before you start and you'll be able to see easier.

I've put on mass on shoulders, chest & a bit on legs. If you only seem to be gaining fat maybe you're not eating clean enough of lifting hard enough?

I think you're supposed to have a cardio day one day per week but I haven't bothered

I'm tryin to stick to stuff like Chicken Breast, Pork Chops, Steak, Tuna

Then for carbs stuff like Potatoes, Pasta, White bread (don't like brown bread)

Try cut alcohol to once a week

I'm looking to get to about 13/14 stone @ about 8%BF lol it's gonna take me a few years probably

[Jay05]

LOL who edited my post? (it was actually helpful)

lol i thought it was a joke from u

[GrimmyGrimGrim]

lol i thought it was a joke from u

Apparently its to stop people using up bandwidth or something

Anyway to see them you have to click properties, go to the link and then refresh the page

[GrimmyGrimGrim]

right i saved them all and uploaded them properly

[Leng Man Louie]

i've just come off my diet since i won't be fightin for a wile time to get henched off again haa

creatine on my cereals and shit >>>

lol

[[Mr_SnoWman]]

Used to train hard years ago, then got lazy while i was at uni for years, been goin about average of 3 times a week now for around 3/4 months im 14.2 stone about 5"11 (bit of chub chub) lol but body fat doesn fuss me i dont want to be super ripped and defined u can see my muscle lol

cycle for about an hour a day and try swim for 30 lengths after every gym session, i take creatine syrum only, fuck the pills/powder.

Eat a half chicken a day aswell as pure eggs whites throughout whenever im hungry (plus my regular healthy meals)

my max bench is 110kg at the mo, it probably is alot more but i pyramid upto it from low weight with lots of reps to heavy weight with low reps. it should be a lot more for my size but oh well im getting my strength back! - i dont stick to any sessions, ie - monday legs and chest etc..

I do pyramid sets on almost every excersise each session unless im feelin unusually strained in one muscle area.

im seeing fast gains in strength and size on a weekly basis.



How you gettin on brethe beats?

anyone else?

[NSF]

I'm bulking atm, put on about half a stone since I've been at uni and not too much fat. I think some of it may be water weight from Creatine though so we'll see when I weight myself again when I get home for Christmas.

Probably takes about a month to see some results. Take pictures before you start and you'll be able to see easier.

I've put on mass on shoulders, chest & a bit on legs. If you only seem to be gaining fat maybe you're not eating clean enough of lifting hard enough?

I think you're supposed to have a cardio day one day per week but I haven't bothered

I'm tryin to stick to stuff like Chicken Breast, Pork Chops, Steak, Tuna

Then for carbs stuff like Potatoes, Pasta, White bread (don't like brown bread)

Try cut alcohol to once a week

I'm looking to get to about 13/14 stone @ about 8%BF lol it's gonna take me a few years probably
Yeah safe man, it will be down to me not eating clean then, ill give it a go for a few months though and see how it goes. I know what to eat, now i just gotta figure out what i should be eating for my calorie intake.

[Leng Man Louie]

is cyto gainer the best for weight gain?

[Cooks]

is cyto gainer the best for weight gain?

aint used it myself before but a lad at my gym used it & he rates it.

[GrimmyGrimGrim]

is cyto gainer the best for weight gain?

yeah i've used it

just finished my second tub... put on a good bit of mass but i'm a hardgainer

chocolate mint flavour is nice, wouldn't recommend it with water though

[Leng Man Louie]

yeah i've used it

just finished my second tub... put on a good bit of mass but i'm a hardgainer

chocolate mint flavour is nice, wouldn't recommend it with water though

big big what one did you buy bruv i seen bare different ones and cba to read every spec

[Jay]

i cnt stand the chocolate mint, straight chocolate >>>>

[Leng Man Louie]

yeah choclate mints kinda swag. i've not really put on much weight tbh... maybe a second tub

[CullenUK]

Nah Choc Mint well nice, if you buy the MyProtein stuff.

Anyone here tried Boditronics Express Whey? Strawberry & Cream flavour is the best shake i tried, dont even mind paying more for it. Actually enjoy drinking it.

For anyone who's looking i wouldnt recommend NutriSport for flavour, i find it proper rough taste, tho for 5kg at £45 its sometimes worth it.

[GrimmyGrimGrim]

u have it with milk?

I had NutriSport 5kg tub.. thought it was okay.

i'm using "On serious mass" atm... it's stupidly thick, basically like drinking a Frijj milkshake but even thicker

you need a blender to mix it aswell smh

[Leng Man Louie]

u have it with milk?

I had NutriSport 5kg tub.. thought it was okay.

i'm using "On serious mass" atm... it's stupidly thick, basically like drinking a Frijj milkshake but even thicker

you need a blender to mix it aswell smh

Lol what? no way bruv mine was nothing like that maybe you're puttin to many scoops in?

[Jay]

serious mass is sposed to be nearly a paste when mixed with the rite amounts

[BG1]

https://www.myprotein.co.uk Do some really good cheap whey protien, cheapest in the UK

MP85206 5% off first order too

I use these now.

[Garybouba]

If i cut a bit, then bulk up, but go off weights for a bit after, will the muscle turn to fat? Or will it just get smaller?

Safe

[CullenUK]

Why bother cutting first? id bulk up now proper for a bit then try and do a cut for summer (if thats the aim).

But to answer your question, imo, if you bulked then just stopped your muscle wont turn to fat however it will get smaller over time as theres nothing being done to keep it or stimulate muscle growth.

However saying this a lot will depend on your diet anyway. If you stop gym and any sort of diet you had goes then you'll likely to just put on fat anyway and lose a lot of the work you had done.

[Garybouba]

Why bother cutting first? id bulk up now proper for a bit then try and do a cut for summer (if thats the aim).

But to answer your question, imo, if you bulked then just stopped your muscle wont turn to fat however it will get smaller over time as theres nothing being done to keep it or stimulate muscle growth.

However saying this a lot will depend on your diet anyway. If you stop gym and any sort of diet you had goes then you'll likely to just put on fat anyway and lose a lot of the work you had done.


Yeah, don't watch that lol, i got mixed up, explained in other thread.

I want to bulk up, then cut to 10% BF or around that if i can, i started to cut the other day, but was told i should bulk up first, i got some animal kuts i'm gonna save for them i'm cutting to try and keep muscle mass.

I will keep to a normal diet, and keep the cardio for a time, but i will be off it for 1-2 months, and don't want to lose all the work.

I haven't been doing this long, maybe about 4-5 months i guess.

[Jay]

Gary im sure you said in another thread that you barely eat anything as it is? What is there possibly there to cut? lol

You do realise on your bulk you should be aiming for 3500+ calories?

[Garybouba]

Gary im sure you said in another thread that you barely eat anything as it is? What is there possibly there to cut? lol

You do realise on your bulk you should be aiming for 3500+ calories?

Yeah i fixed up my diet lol, 3800 calories a day now, higher than my BMR tbh, i just gotta work extra hard lol, 4-5 meals a day now, whey powder pre workout.

When i start going back to gym properly, i will be there all day though, so i need to plan a different diet as i won't be able to get back home.

[Jay]

Having your whey pre or post workout? Should be having it within 30 minutes post workout. Bang a spoonful of sugar in with it also or go and by some dextrose to add to it, thats only needed in your post workout, just helps recovery.

[Garybouba]

Having your whey pre or post workout? Should be having it within 30 minutes post workout. Bang a spoonful of sugar in with it also or go and by some dextrose to add to it, thats only needed in your post workout, just helps recovery.

Oh isit?

I been having it pre-workout, and it's been fine, i'm paranoid i'm gonna put in bare weight if i don't burn it off, so i take it before workout so i can burn it off during training (I used to be some fat shit, hence being para about putting on weight lol)

I don't know much about this shit, at the gym i will be going to, you get a trainer and everything who tells you what you should be doing, so it will be better, but at the moment i'm guessing.

Probably why i go to bed at 9/10 some days and don't wake up until around 11 :dozey:

[Jay]

Oh isit?

I been having it pre-workout, and it's been fine, i'm paranoid i'm gonna put in bare weight if i don't burn it off, so i take it before workout so i can burn it off during training (I used to be some fat shit, hence being para about putting on weight lol)

I don't know much about this shit, at the gym i will be going to, you get a trainer and everything who tells you what you should be doing, so it will be better, but at the moment i'm guessing.

Probably why i go to bed at 9/10 some days and don't wake up until around 11 :dozey:

Sleeps good, the more the better. Yeah you definately want your shake after you have been. If your gonna start taking stuff before going then you want something like No Explode which just gets you immensely pumped up.

[Garybouba]

Sleeps good, the more the better. Yeah you definately want your shake after you have been. If your gonna start taking stuff before going then you want something like No Explode which just gets you immensely pumped up.

Ah seen, i was gonna order some supps when i start at this new gym, i still got some hydroxycut i was using before, and have animal cuts which i will use when i'm cutting, Rippz showed me what creatine i should cop, i guess you take that pre workout?

[Jay]

Ye creatine works the same way.

[CullenUK]

With regards getting fat from having shakes as long as your still doing gym theres no worry bout that, besides my current whey is only 190 cal per shake, which is nothing.

The thing i would say with your sleeping is that having 10-12 hours sleep (preferably 8), the gap between the last meal and first meal following day is huge which will limit the progress of your bulk. Try having something before you go to bed that is slow releasing protein (casein protein) like cottage cheese or protein shake with milk.

http://www.mens-total-fitness.com/casein-protein.html

Then in the morning have a protein based breakfast - oats with whey, eggs on toast etc. Alternativly a shake alongside your normal cereal, however you dont want to end up having too many shakes a day, save them for busy times and post workout etc.

Another thing i would say that if your bulking i personally would limit my cardio or cut it out completly from the workout to maximise gains, but thats just my opinion.

[Brutes]

50kg i bench press

[GrimmyGrimGrim]

in after L man lyrics

need to get back on the gym tbh

[Jay]

New stack now;

Whey Gold Standard in morning,
Beta Alanine twice throughout the day,
Creatine twice throughout the day,
Cytogainer once after 3rd smaller meal,
Dextrose in drink during workout,
Impact Whey blend after workout,
Instant Milk Protein late at night.

[Lew1s]

New stack now;

Whey Gold Standard in morning,
Beta Alanine twice throughout the day,
Creatine twice throughout the day,
Cytogainer once after 3rd smaller meal,
Dextrose in drink during workout,
Impact Whey blend after workout,
Instant Milk Protein late at night.

rahh...how much does that set you back a month? never could i be spending that much money on supps lol

[Jay]

if ide bought it all at the same time then would have been about 120

[GrimmyGrimGrim]

Sheeeeet

[Jay]

was 76kg before start of bulk, now 82kg

[Jameson Est. 1780]

New stack now;

Whey Gold Standard in morning,
Beta Alanine twice throughout the day,
Creatine twice throughout the day,
Cytogainer once after 3rd smaller meal,
Dextrose in drink during workout,
Impact Whey blend after workout,
Instant Milk Protein late at night.

lmao

[Tommy]

Alright then, all the hench man can help me out here.

I'm about to finish my exams soon, so I'll have quite a while to properly hit the gym from now on. I'm about 5 foot 6, 5 foot 7....maybe 8 at a push. At the moment I weigh about 10 and a half stone, but I'm not like....chubby or anything. I'm a fair size though. I'm looking to get fairly built, but I reckon (amateur statement coming up possibly) I need to lose some body fat before I start to put muscle on.

Is that right? Can I do both at once?

Cheers.

[BRBLOSINGMYACCOUNT]

i'm using "On serious mass" atm... it's stupidly thick, basically like drinking a Frijj milkshake but even thicker


Near enough finished my first bag within a week, 2 fucking huge scoops 2x a day, 300ml of milk 150ml of water with a banana>>>>>>> up 5 lbs gonna get another 3 bagz

[HugoBoss]

Alright then, all the hench man can help me out here.

I'm about to finish my exams soon, so I'll have quite a while to properly hit the gym from now on. I'm about 5 foot 6, 5 foot 7....maybe 8 at a push. At the moment I weigh about 10 and a half stone, but I'm not like....chubby or anything. I'm a fair size though. I'm looking to get fairly built, but I reckon (amateur statement coming up possibly) I need to lose some body fat before I start to put muscle on.

Is that right? Can I do both at once?

Cheers.

You're not that small as it is... Have you got a target in mind. Since you're just starting out, I'd look up Starting Strength... That should give you some idea of the types of exercises you need to be doing. Don't worry about your body fat for the time being... As long as you have a fairly clean diet (lots of protein, carbs, etc) you're nice... Once you've bulked up a bit, then worry about reducing body fat.

The idea is to shock your body into growing. I was really small when I started, so I went from eating nothing to drinking 3-4Litres of milk a day... Put on nearly 4 stone in a few months...

[Tommy]

Won't it be a massive problem losing the fat I'll have produced after that time?

[Lew1s]

Won't it be a massive problem losing the fat I'll have produced after that time?

nah, if you bulk properly then you wont gain alot of fat atall. Or if you think you have the will power then you could try a clean bulk....high protein high calories but all clean calories, low carbs and fats.







slightly off topic but has anyone noticed how big tempz has got? i knew he was never skinny but hes large now;
http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=68768645&albumID=375508&imageID=47161262
lol@the fanboys bredding him like hes their best mate

[Tommy]

nah, if you bulk properly then you wont gain alot of fat atall. Or if you think you have the will power then you could try a clean bulk....high protein high calories but all clean calories, low carbs and fats.







slightly off topic but has anyone noticed how big tempz has got? i knew he was never skinny but hes large now;
http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=68768645&albumID=375508&imageID=47161262
lol@the fanboys bredding him like hes their best mate

I noticed that too. Some right queers commenting that pic.

So what kind of foods are good for bulk? Chicken, eggs, rice? Anything else really good?

[BG1]

http://www.myprotein.co.uk/
MP85206 for 5% off first orders.

[Lew1s]

I noticed that too. Some right queers commenting that pic.

So what kind of foods are good for bulk? Chicken, eggs, rice? Anything else really good?

cottage cheese, red meats, brown rice, tuna etc
depends how you want to do it...if you dont mind putting on a bit of fat whilst bulking then just do a dirty one and eat a decent amount of protein + whatever else to get your calories to about 3-4k a day
a clean one you wanna be aiming for the same amount of calories just with decent food

[Tommy]

Might aswell try for as clean as possible. Saves sorting myself out more at a later stage. Reps for help. Don't have a clue how to start out. Should I draw up some kind of workout programme or what?

Also, is brown bread good?

Oh, and is Milk good to drink? Someone said it was, and someone else said it wasn't as good as just drinking water.

[Lew1s]

Might aswell try for as clean as possible. Saves sorting myself out more at a later stage. Reps for help. Don't have a clue how to start out. Should I draw up some kind of workout programme or what?

Also, is brown bread good?

Oh, and is Milk good to drink? Someone said it was, and someone else said it wasn't as good as just drinking water.

wholemeal bread and pasta are good yeah
just aim to eat every 2 hours, sleep well (8 hours +)
milk is good to bulk with to get your cals up
you wanna be takin in about 300g of protein a day...it all depends what kind of diet you wanna take. ive explained the anabolic diet to grimmygrimgrim before but its long writing it out again, pm him and he will explain for you. black gerbil posts on bb.com as far as i know so pm him too if you want further help

[Tommy]

Cheers, I know you're probably sick of my questions. Just one last one.

What's the best way to set out a workout programme? Just certain muscle groups different days?

[BRBLOSINGMYACCOUNT]

http://www.bodytemple.co.uk/samplesmuslce/shop/43/

Few samples for 3! mine came this morning got about 20x.

[BG1]

http://www.bodytemple.co.uk/samplesmuslce/shop/43/

Few samples for 3! mine came this morning got about 20x.

how many of each one did you order? wont let me register @ the mo.

[BRBLOSINGMYACCOUNT]

how many of each one did you order? wont let me register @ the mo.

I ordered 1 of each, few doubles came.

[BG1]

cool, wanna try the sizeon and superdump250, gonna order it x10 see if i get 10 lol

[BRBLOSINGMYACCOUNT]

cool, wanna try the sizeon and superdump250, gonna order it x10 see if i get 10 lol

Sizeon is good I switched onto cellmass,far more effective (4 me anyway) superpump gave me the shits.

[Tommy]

With all those erm...supplements? What kind of shape are you in?

[BG1]

Sizeon is good I switched onto cellmass,far more effective (4 me anyway) superpump gave me the shits.
size on too expensive, comes to like £1.10 a serving, i got some green mag for £15 so using that on gym days, off days on dat dere creatine mono.

What kind of shape are you in?
who me?

[Xtra P]

I regularly go gym now so i'm gonna read back through this thread & contrib

[Tommy]

size on too expensive, comes to like £1.10 a serving, i got some green mag for £15 so using that on gym days, off days on dat dere creatine mono.

who me?

Well yeah. Anyone who's on creatine and stuff.

[BG1]

Well yeah. Anyone who's on creatine and stuff.
lol you making it sound like creatine is some hench steroid, it wont make you big unless you eat hard and train even harder. Its a very good and cheap supplement though, and has great effects. check ur reps.

[Tommy]

Good shape. Reps for the site too, some good info to be had.

On that chart of your weight, how come you gained so much at the start?

[BG1]

Good shape. Reps for the site too, some good info to be had.

On that chart of your weight, how come you gained so much at the start?
I started eating more so my body had more food/water inside meaning I would weigh more, it was not muscle, just food water and glycogen stored in muscles.
great article about bulking here
http://www.tmuscle.com/readArticle.do?id=1268956


How Much Muscle Can We Really Build?

The origin of the problem lies in the belief that our bodies can build a lot of muscle fast. Simply put, the average trainee has unrealistic expectations when it comes to building muscle.

I can't state a precise number, but the average gym rat (especially the younger members of said group) believe that gaining twenty pounds of muscle in three months is ''normal." In fact, I've seen many young lifting aficionados complaining about only gaining ten pounds in two months of training! I hate to be the bearer of bad news, but your body (if you aren't using growth-enhancing drugs) can't build that much muscle that fast... not even close.

Normally I don't have any problems with people who have high expectations. However, in that particular case, the belief that it's possible to grow that fast can often lead to erroneous dietary approaches or even drug use (both out of frustration from not gaining twenty pounds in two or three months of training). So I'm here to set things straight. Many of you won't like what I'm about to say, but it's the truth.

Under the best possible circumstances (perfect diet, training, supplementation, and recovery strategies) the average male body can manufacture between 0.25 and 0.5 pounds of dry muscle tissue per week. That is the amount your natural body chemistry will allow you to build. So we're talking about around one or two pounds per month. It may not sound like much, but that can add up to twelve to twenty pounds over one year of training.

Understand that it's possible to gain more weight without adding fat because when you increase your muscle size you also increase glycogen and water storage in those muscles. More muscle equals more glycogen.

A trained individual can store up to 40g of glycogen per 100g of muscle tissue. So if you're gaining ten pounds of new muscle (4545g) you'll also increase glycogen storage by around four pounds (1.8kg). So if you gain ten pounds of muscle, your scale gain will actually be closer to fourteen pounds (if you didn't gain any fat).

Chances are if you're gaining more than three pounds per month, you're gaining some fat.

[Tommy]

Hold on....It says at the start some people complain when they gain 10 pounds of muscle in two months. Then it says it's only possible to gain 0.5lbs a week.

[BG1]

it means that although after 2months you gain 20lbs, its not all muscle, the majority is just water/food/glycogen but people think its all muscle and will tell you "i gained 10lbs last month, all muscle".

[Tommy]

Ahh I see. So with a clean bulk, you put on extra weight, but minimal fat?

[daspecimen]

going to start the 100 push ups challenge this week and may do the 200 squats one as well but i think i'd do that one a lot easier.

wanted to do the 20 pull ups challenge but i quit the gym.

how many of you guys are running and if so, what kinda distances?

[GrimmyGrimGrim]

im going to sign up to gym today, aint been in about 2 months smh

still got half a tub of SizeOn to use, hopefully that will help me get back on it

[BG1]

http://i43.tinypic.com/2cnxcox.jpg
brb eating ma protienz.

[Shanger]

how do u eat ur eggs.

[BG1]

how do u eat ur eggs.
boiled or omelette which every one I feel.

morning is usually omelette because I got time. before I go to bed i just boil them because i dont want to wash up.

[Shanger]

my omelette always stick to the pan

any tips for makin a good omelette?

how many eggs per omelette? i use 4-5

[BG1]

my omelette always stick to the pan

any tips for makin a good omelette?

how many eggs per omelette? i use 4-5
mine used to stick but now i do this.

make sure there is enough oil in the pan first, then get a kitchen tissue, and wipe the oil all over the pan, so the oil is everywhere.

break open how many eggs you want, I usually have 4 at a time. whisk them and pour them into the pan, keep the heat low, and wait like 4/5mins till it becomes a good consistency. flip the mother fucker, then wait another 1/2mins

then eat.

[Shanger]

when i attempt to flip always end up breakin it. but splafe.

how much all ur eggs cost?

i remember asda had a 30 eggs for £2.97 or something a while ago.

[BG1]

when i attempt to flip always end up breakin it. but splafe.

how much all ur eggs cost?

i remember asda had a 30 eggs for £2.97 or something a while ago.
yeah mine always used to break too, you just have to be patient and wait another 2/3mins so the eggs become firm and less watery I found.


the free range are like 80p for 6 = £5.60

then i get 36 normal large eggs for £2.

I think the total is £7.60 due to the free range. Otherwise it would be 72 £4, i get mine from the market.

[Shanger]

same now. market >>> __

im gettin sick of eggs now think i rinsed them out last year differently. feelin to move to suttin else but i might have to suck it up cos not much food as convinient and useful and eggs.

[BG1]

same now. market >>> __

im gettin sick of eggs now think i rinsed them out last year differently. feelin to move to suttin else but i might have to suck it up cos not much food as convinient and useful and eggs.
yeah i now what you mean, im getting sick of em too, but its the cheapest way to get protien in food format. I used to drink 2 many shakes, but trying to eat more foods now.

lean beef mince is pure cheap in the market too and chicken, but I guess it depends what part of the country you live in as well.

[Shanger]

east london, tesco (and most supermarkets) also hav tht section, for steaks n shit that only has a day or 2 left on it, which is alot cheapert than the rest. which is good.

[BG1]

^let me know next time you cook eggs and if they come out any better.

[6]

I ride my bike 15 minutes to and from the gym

Am I affecting my muscle growth in any way by doing this?

[BG1]

I ride my bike 15 minutes to and from the gym

Am I affecting my muscle growth in any way by doing this?
nah, i walk 15mins home from the gym, same thing really.

[Shanger]

^let me know next time you cook eggs and if they come out any better.

well made one this afternoon

flopped it

basically when the eggs were in pan, cos theres 4 eggs, the botton bit of the omelette was gettin firm but the top was still all runny so i couldnt flip it. but then it would get stuck so i had to act quick thinkin of what u said bout flippin it after a while, then it broke, so i made some rebore scrambled eggs. more like scrambled pieces of shit.

just chucked it all in a cereal bowl and ate with a fork, upset, n/h.

[daspecimen]

you can do poached eggs in a frying pan. I learnt that the other day if you want a bit of difference in your eggs

[GrimmyGrimGrim]

i might try this 5x5 thing, meant to be for beginners but fuck it i haven't been gym in ages

[Shanger]

you can do poached eggs in a frying pan. I learnt that the other day if you want a bit of difference in your eggs

ive heard about them, will check

[daspecimen]

i might try this 5x5 thing, meant to be for beginners but fuck it i haven't been gym in ages

5x5 (or 4x4 as i do) isn't necessarily for beginners. I do mine at high weights (well for me anyway) for low reps for exercises like benching and squats. Generally, this is more strength/powerlifting based than a bodybuilders workout

i don't do high reps because i work for power and explosiveness and i don't do things like drop down sets etc

[BG1]

i might try this 5x5 thing, meant to be for beginners but fuck it i haven't been gym in ages
i think its called ripple toes, you do the same routine x3 a week, more for beginners with little to no mass.

[Razmataz]

5x5 isnt just for beginners it helps you build strength once your not making much gains

[Alfie]

Is the

10kg, 8kg, 6kg (Obv these change)

Method good?

[BG1]

5x5 isnt just for beginners it helps you build strength once your not making much gains
im not bothered about strength, more about mass lol, but yeah I know what you mean brah.

Is the

10kg, 8kg, 6kg (Obv these change)

Method good?
whatever works for you, if it does then yeah, others no. I just try to lift the heaviest weight I can for 10-12reps.

[Shanger]

i think its called ripple toes, you do the same routine x3 a week, more for beginners with little to no mass.

rippetoe, mark rippetoe

this the 2nd session is diff from the first and third. or tht might be bill starrs 5x5,

[GrimmyGrimGrim]

fuck it, think i'm just gonna do 5x5 of Squats, Dealifts, Bench & Military press 3 times a week and run on the other days

its gonna be tough doing squats 3 times a week and running on the other days though

[Jay]

your legs will get used to it after the first 2 weeks, doms won't be so bad then

[Razmataz]

you gain as much mass if your doing cardio aswell, your burning up your calories for building muscle

[Shanger]

fuck it, think i'm just gonna do 5x5 of Squats, Dealifts, Bench & Military press 3 times a week and run on the other days

its gonna be tough doing squats 3 times a week and running on the other days though

squats and deadlifts 3x a week :stunned:

[daspecimen]

you really wanna be doing them no more than 2x a week each and having one or two rest days imo. especially if you are lifting heavy.

[GrimmyGrimGrim]

squats and deadlifts 3x a week :stunned:

i'll give it a go

I could go Monday, Wednesday, Saturday or something

i think the idea of the 5x5 thing is you do 5 sets at different weights, with each day having a different focus

like one day would be a heavy squat day, another day would be a heavy deadlift day etc

[Razmataz]

5x5 you do heavier than you would for a normal 3x10 and your meant to add atleast 2.5kg each week like 1.25kg on each side

[daspecimen]

thats my understanding too. for 4x4 or 5x5 you are lifting heavy and its for strength gains, not mass.

[GrimmyGrimGrim]

gonna have to remember to go for a shit before i do squats

[Razmataz]

lmao sometimes when im lifting heavy, all of my muscles tense and i let off a big stinker of a fart, you just have to quickly finish your sets and pretend it wasnt you

[BG1]

lmao sometimes when im lifting heavy, all of my muscles tense and i let off a big stinker of a fart, you just have to quickly finish your sets and pretend it wasnt you

/fecalfeliac

[Shanger]

my dayss

poached eggs >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

safe for recommendin em

bCVuSjb44Tk
i made them just like tht, with the toast, except more

be careful u dont leave eggs in too long tho cos then its not yolky. spreadin the yolk on the toast >>>>>>>

poached eggs >>>>

when i first heard of them i thought they some fassy flex, but they sick.

[Lew1s]

cutting with clen atm as i left it a bit too late to start my cut for holiday lol....getting back on the gym properly and doing less mma when i get back from hols.

[BG1]

cutting with clen atm as i left it a bit too late to start my cut for holiday lol....getting back on the gym properly and doing less mma when i get back from hols.
i hope that was a joke.

[Trapstar]

was at gym today and i was doing curls in the squat rack

[BG1]

was at gym today and i was doing curls in the squat rack
funny because I was there too, but I was doing squats in the curl rack

[Trapstar]

:lol:

[Lew1s]

i hope that was a joke.

elaborate

[BG1]

elaborate
Clen as in Clenbuterol?

[Lew1s]

Clen as in Clenbuterol?

yeah

[BG1]

strong use of steroids @ 18 years old.

inb4 you get permanent shutdown and cant produce testosterone ever again.

[Lew1s]

strong use of steroids @ 18 years old.

inb4 you get permanent shutdown and cant produce testosterone ever again.

clen is only damaging long term or if you over do the dosage, 1-2 months worth is nothing and im not risking the chance of oding atall cause im doing tablets and not liquid form. talking like ive not researched this shit lol

edit: for the record ive never done any aas and clen doesnt count as its not anabolic