The Bodybuilders Thread: Circuit II

Slootvreter said:
Yeah, for deadlifts. For squats, I'll wear the shorts rather, they are stretchy and won't tear right under my nutbag.
Click to expand...

[video=youtube;M38n91fcxTM]https://www.youtube.com/watch?v=M38n91fcxTM[/video]

:crylaugh:
 
I need a good cutting diet, suggestions please, I got skinny fat :/ Probably in the worst shape I've been in in the last 5 years!
 
StrontiumDog said:
I need a good cutting diet, suggestions please, I got skinny fat :/ Probably in the worst shape I've been in in the last 5 years!
Click to expand...

Step 1: Calculate BMR
Step 2: Calculate TDEE
Step 3: Eat at 500 kcals under TDEE with at least 2,2g of protein per kg of desired lean mass
Step 4: ????
Step 5: Profit!
 
jman said:
Check out leangains. Has really given me some good results the past few weeks
Click to expand...

Sorry for the double post, but I'd love to know how you get 200g of protein in in just two meals? This is the only reason I've avoided leangains. I feel I'd need to eat massive amounts of food to get my protein quota in. I get the appeal, but I prefer spacing my meals throughout the day.
 
CarsinemiA said:
Step 1: Calculate BMR
Step 2: Calculate TDEE
Step 3: Eat at 500 kcals under TDEE with at least 2,2g of protein per kg of desired lean mass
Step 4: ????
Step 5: Profit!
Click to expand...
Thanks, my TDEE is 1713 calories, so less 20% that is 1370 or less 500 (29%) that is 1213 :p
 
CarsinemiA said:
Sorry for the double post, but I'd love to know how you get 200g of protein in in just two meals? This is the only reason I've avoided leangains. I feel I'd need to eat massive amounts of food to get my protein quota in. I get the appeal, but I prefer spacing my meals throughout the day.
Click to expand...

No need to limit yourself to two meals. Forget about lunch and dinner.

Intermittent fasting simply limits the time frame.

I have cottage cheese and protein powder around lunch time. Hour or two later I will have a tuna or chicken salad.

And for dinner I will usually have steak/chicken/pork with a salad/veggies.

In between all of those I might snack on some biltong or another helping of cottage cheese to hit my macros.
 
CarsinemiA said:
That seems really low. What's your age/height/bf%?
Click to expand...
40, 167cm, 20% (guesstimate), male, 63kg.

To everyone else I look in shape, but the slight love handles and extra padding is now obvious to me :/

edit: Calories wise I blame Discovery Vitality for all those "free" smoothies and subsidised wraps! A wrap leaves me feeling quite stuffed and add a smoothie before that and it's just asking for trouble.
 
Last edited:
StrontiumDog said:
40, 167cm, 20% (guesstimate), male, 63kg.

To everyone else I look in shape, but the slight love handles and extra padding is now obvious to me :/
Click to expand...

Well whaddaya know, I just did the calc and it appears you're right. I'm assuming you're not that active and have a desk job?

But yeah, eat at a caloric deficit of about 400 - 500 kcals, and make sure the you're getting about 150g of Protein in. The rest of the macros are up to you, but I'd recommend about 0.6g per kg of bodyweight for fats. Your macro-split should look something like this:

Aiming for 1300 kcals:

Protein: 150g = 600kcals
Fats: 40g = 360kcals
Carbs: Remainder = [1300 - (600 + 360)] = 340/4 = 85g

If you want to lower your carbs and increase your fats you're more than welcome, but you fat levels help regulate your hormones, so try keep to the minimum as above. Also, try stick to the healthier fats; egg yolks, avocado, fish oil, salmon, and nuts.

Cheat meals should be had no more than once per week and I recommend a refeed or carb cycling about on every 3 to 4 weeks. Once you hit 15% and lower on the bf, reduce this to once every two weeks.

This worked extremely well for me; I shed 6 kgs and went from 16.5% to about 12,5% bodyfat in just under 3 months.

Another thing to add, or rather reiterate what jman said, check out leangains, it will make your caloric goal a lot easier.

Hope this all helps. :)

EDIT: Forgot to add, my lifts are still the same with some actually improving, so very little muscle mass has been lost. I do crave weird stuff though.
 
Last edited:
CarsinemiA said:
Well whaddaya know, I just did the calc and it appears you're right. I'm assuming you're not that active and have a desk job?
<snip>.
Click to expand...
Correct, i've been rather inactive but will get back into hitting the gym twice a week for starters.

Thanks for the advice :)
 
Anyone tried or uses USN 3XT PUMP (preworkout)? Just got it today, says 2 scoops equal to a serving and 300mg Caffèine.... Just wondering if 1 scoop is okay rather than 2
 
RVR said:
Anyone tried or uses USN 3XT PUMP (preworkout)? Just got it today, says 2 scoops equal to a serving and 300mg Caffèine.... Just wondering if 1 scoop is okay rather than 2
Click to expand...
People respond differently to different ingredients. Take 1 scoop to see. Then 2 the next day.

If I take too much preworkout, I get the tingles and a warm feeling on my neck, lips, inside my elbows etc. Other products have given me nausea, heart palpitations, and crashes in energy.

Just work your way up in dosage until you get a good amount of energy without feeling crap.
 
bromster said:
People respond differently to different ingredients. Take 1 scoop to see. Then 2 the next day.

If I take too much preworkout, I get the tingles and a warm feeling on my neck, lips, inside my elbows etc. Other products have given me nausea, heart palpitations, and crashes in energy.

Just work your way up in dosage until you get a good amount of energy without feeling crap.
Click to expand...

I agree, will try one scoop on Monday and see how it goes
 
I can do 100x5 now.

I had my gf record it, but being the lovely camera man she was, she only started recording after the first 2 reps.
 
InternetSwag said:
I can do 100x5 now.

I had my gf record it, but being the lovely camera man she was, she only started recording after the first 2 reps.
Click to expand...
I know the feeling. My daughter put on the biggest performance of her high school piano career at the last meeting of the year in a duet and got a standing ovation... I captured it all in HD on my wife's iPhone 6s and for some inexplicable reason the sound kept cutting out throughout the recording...
Just add "true story" man to your claims :D
 
Anyone who's following the whole leangains doing some more intensive cardio during your fast? I see that the guy doesn't recommend it, but I feel like it may help me burn through this last bit of fat to reveal my abs. Having some trouble, even while being strict on the diet - the body just isn't cooperating
 
jman said:
Anyone who's following the whole leangains doing some more intensive cardio during your fast? I see that the guy doesn't recommend it, but I feel like it may help me burn through this last bit of fat to reveal my abs. Having some trouble, even while being strict on the diet - the body just isn't cooperating
Click to expand...

Cardio killz gainz breh!

On a serious note, my caloric consumption is about 700 under, and I do 20 mins of HIIT 3x per week.

Still got good strength and I've shredded fat. I think you'll be fine. Start slow and see what results are like
 
CarsinemiA said:
Cardio killz gainz breh!

On a serious note, my caloric consumption is about 700 under, and I do 20 mins of HIIT 3x per week.

Still got good strength and I've shredded fat. I think you'll be fine. Start slow and see what results are like
Click to expand...

Lol.

Hmm. Yeah i thought to just up the cardio a bit to increase caloric defecit
 
One scoop of usn 3xt pump preworkout did nothing for me, took two scoops now and still not really feeling it... But probably needs some time. Anything else I could possibly try after I finish this product that's like around R300 or so.
 
You must log in or register to reply here.
Back
Top
Sign up to the MyBroadband newsletter
X