The Bodybuilders Thread: Circuit II

Emjay

Emjay

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I have DOMs in my abs. I have no idea how, as the only real core work I did since last week was dancing on Saturday night... Is it even possible?:confused::crylaugh:
 
Emjay

Emjay

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rayven_king said:
this is why I prefer "greenery" over booze :D
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Hahaha. How gullible am I. I initially thought you were talking about green veggies when I read your post. Need to get out more often (and by out, I mean not the gym). ><

Anyway, happy lifting and meal prepping all. I have sufficiently derailed this thread.
 
abudabi

abudabi

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Started my 1st stronglift session tonight. Man it's so lightweight I breezed through it. I had to stop myself from adding more weights and doing more reps.

Yes yes .. I know it will come... Patience is a virtue after all. :D
 
W

Willie Trombone

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abudabi said:
Started my 1st stronglift session tonight. Man it's so lightweight I breezed through it. I had to stop myself from adding more weights and doing more reps.

Yes yes .. I know it will come... Patience is a virtue after all. :D
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do eeet. Add a little.
 
The Voice

The Voice

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abudabi said:
Started my 1st stronglift session tonight. Man it's so lightweight I breezed through it. I had to stop myself from adding more weights and doing more reps.

Yes yes .. I know it will come... Patience is a virtue after all. :D
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Yeah I remember that :D

As much as you're tempted to add more weight, rather just stick to the program - the weight ramps up pretty quickly in a very short space of time anyway. Also download the stronglifts app if you haven't already. It's a great way to track your progress.
 
B

bigboy529

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Thought this the best place to ask.
I'm a unfit and overweight bugger, I decided to start exercising to lose weight and get fit. What and how much should I eat before a hard cardio session of around 1 hour, running, situps, pushups etc. Yesterday half way threw I ran out of steam because I didn't eat properly before. I know I must eat something, but the question is how much, what to eat and how long before?
 
The Voice

The Voice

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bigboy529 said:
Thought this the best place to ask.
I'm a unfit and overweight bugger, I decided to start exercising to lose weight and get fit. What and how much should I eat before a hard cardio session of around 1 hour, running, situps, pushups etc. Yesterday half way threw I ran out of steam because I didn't eat properly before. I know I must eat something, but the question is how much, what to eat and how long before?
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Not an expert on nutrition by any means. But I'll go ahead and say that I don't think running out of steam had anything to do with your diet - like you already said, you're unfit and overweight. If you've literally just started working out, don't even expect to realistically be able to pull off an hour of hard work just yet. Your body simply isn't used to it, especially not your heart and lungs. They take time to adjust to being punished like that. They're now having to work extra hard to pump oxygen and nutrients around your body to muscles you haven't used in ages. Give it time and ramp up slowly. Key word here is fitness - and you'll get fitter for sure. The fact that you're fat also means that you literally have energy stored up to burn, too.
 
abudabi

abudabi

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An extra large, extra strong cup of black coffee 30mins before :D

PS. I'm no doctor/nutritionist etc. but I've done it (I can't work out with food in my tummy) and it worked. *shrug*
 
C

CT_Biker

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Signed up for gym using my Old Mutual life policy, I am with Virgin Active currently.

God, I love it. Way better than working at home and in an environment where I can slack off.

I should not leave Grindr open on my phone when I am in the changing rooms though.
 
Emjay

Emjay

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bigboy529 said:
Thought this the best place to ask.
I'm a unfit and overweight bugger, I decided to start exercising to lose weight and get fit. What and how much should I eat before a hard cardio session of around 1 hour, running, situps, pushups etc. Yesterday half way threw I ran out of steam because I didn't eat properly before. I know I must eat something, but the question is how much, what to eat and how long before?
Click to expand...

A few things. Being overweight and running is hard on the body. Your shins and knees are going to have a rough time. Take care, as you can hurt yourself. Ramp up slowly. Make sure your running form is good (there are a million videos on the internet to help). Add 10% in terms of distance every week. If you are going to do some lifting in a session, do the lifting first then the cardio. Look at doing active recovery on your rest days. I spend some time in the pool and do some slow swimming. When I have a long swim session (1 hour plus), I usually drink a protein shake afterwards, as this usually staves off hunger (I want to eat a planet after swimming). I am not a runner at all, but I have managed to get my distances up to 10km averaging about 8km/ph in around 2 months. I train on the road, treadmill and on the track to keep it interesting.

You are going to feel tapped during most of your sessions if you are calorie restricting. An apple and a cup of coffee set me up fine for a session. Usually about 40 to 50 minutes before I start training. As your fitness gets better, and the weight falls off, your energy levels will increase, and you will feel a million times better.

Start out by selecting a program on www.bodybuilding.com, and stick to that. Track your progress (it helps with motivation too). You can choose to follow their eating plans, or your own, but you will need to track your macros. Weigh your food and log it (I use the MyFitnessPal app) to make sure you are on target and not over or under eating. To determine how much you should be eating, do some reading on your basal metabolic rate and adjust upwards or downwards from there. I used my BMR less 350 calories per day, and I managed to drop fat and build muscle while dieting. My macros however were really good (30% fat, 30% carbs (no refined foods!), 40% protein). You will have to monitor your calorie intake yourself. Use a scale and measurements or you will be discouraged.

Edit:

It's a lot to take in, especially if you are new to fitness and eating well. Just start, and everything will slowly fall into place. Don't feel embarrassed to ask any question. Most people here offer some really good advise and are quite supportive.
 
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Willie Trombone

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^^agree, go easy on the workouts and strict on the eating. Look a few pages back for my leangains pdf post. You will lose weight and be in a better position to tackle the gym more aggressively. You'll feel a ton better for it too - just losing weight alone can make you feel fitter. Your body is used to carrying excess - lose it and it will be like walking on air.
 
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