The Bodybuilders Thread: Circuit II

[zll]

Then you eat more, and more of the correct food.

I am about 1.68 meters tall and was eating a lot of take out/high sugar foods. I went from 60 kgs to 66 kgs at my highest, averaged about 64/65kgs, but a lot of it was around the midsection (skinny fat). Got my blood sugar levels tested over the holidays and was in the pre-diabetic range so cut back on the take-out, went moderate/low carb and removed all food with processed sugar in it during the week (almost impossible to not have sugar on weekends when you go out to eat). Got a glucose meter and tested my blood sugar regularly and it returned to normal levels. I dropped 4/5 kgs and now however around 60kgs. Which brings me to my next problem.

I work out regularly (3 - 5 times a week), walk a lot (about 8.4 kms a day, Monday - Friday) and look pretty good with my shirt off. However, losing that 5 kgs of fat definitely made me look smaller with my shirt on (I don't want to be huge, but I do want to have more physical presence). So now I am trying to eat enough healthy stuff to gain (mostly) muscle, and it's a huge pain in the butt. I simply do not have the time/appetite. I already take supplements like Omega 3/6s, Zinc, Vitamin D (on the days I don't go outside much), and am drinking Whey Protein shakes (I can only use 2 out of the 3 scoops because if I go for the full three scoops I get stomach cramps and really bad indigestion).

What is the general opinion of BCAAs? I eat a fair amount of meat (two chicken thighs at lunch, and steak or chicken with supper), but I have heard there are quite a few other positive effects when it comes to muscle growth.

 

[Eedubz]

I am about 1.68 meters tall and was eating a lot of take out/high sugar foods. I went from 60 kgs to 66 kgs at my highest, averaged about 64/65kgs, but a lot of it was around the midsection (skinny fat). Got my blood sugar levels tested over the holidays and was in the pre-diabetic range so cut back on the take-out, went moderate/low carb and removed all food with processed sugar in it during the week (almost impossible to not have sugar on weekends when you go out to eat). Got a glucose meter and tested my blood sugar regularly and it returned to normal levels. I dropped 4/5 kgs and now however around 60kgs. Which brings me to my next problem.

I work out regularly (3 - 5 times a week), walk a lot (about 8.4 kms a day, Monday - Friday) and look pretty good with my shirt off. However, losing that 5 kgs of fat definitely made me look smaller with my shirt on (I don't want to be huge, but I do want to have more physical presence). So now I am trying to eat enough healthy stuff to gain (mostly) muscle, and it's a huge pain in the butt. I simply do not have the time/appetite. I already take supplements like Omega 3/6s, Zinc, Vitamin D (on the days I don't go outside much), and am drinking Whey Protein shakes (I can only use 2 out of the 3 scoops because if I go for the full three scoops I get stomach cramps and really bad indigestion).

What is the general opinion of BCAAs? I eat a fair amount of meat (two chicken thighs at lunch, and steak or chicken with supper), but I have heard there are quite a few other positive effects when it comes to muscle growth.

This is a great story, but means nothing.

Log everything you eat on a food tracker like MyFitnessPal.com (use the mobile app), get an idea of how much you're really eating in terms of macros (protein, carbs, fats) and calories, and adjust diet from there.

You can drink as many BCAAs and protein shakes as you like, until your eyes are swimming in the green/blue/purple mixture, but without actual real food you won't progress.

Regardless of if you want to get "too big" or not, you need to eat for your goals. I could post up my diet or any number of bodybuilding/fitness model/Men's Health cover (choose your bulkiness level from that list) and you'll see it's all down to food, not supplements.

Think of it this way, imagine you want to build a little shed in the corner of your garden. You go to Builders Warehouse on a Saturday morning and hoot twice as you pass the entrance. 5 of the "best tiler"/"Breek leya"/"paintir" guys jump into the back of your bakkie. You get home and take them down to the bottom of the garden and tell them what you want built. They look around. "But sir, where are the bricks?"

To build anything you need the raw materials. You can have as many brick layers and builders as you want, without bricks and cement for them to lay you ain't building ****!

FOOD FOOD FOOD! (then supplements, but first food!)

 

[oober]

Post what you eat on a daily basis, and your current stats. Most guys that say they eat a lot still aren't eating enough. A lot and enough are not the same thing


Did we just become best friends?

Think I should start logging it, yes.

Currently weight 72/186cm so skinny, no specific boeps or anything like that. Just need to eat more for my new routine.

But anyway. Meal goes something like this, think I probably need to measure the weight. :erm:

1. Bowl of oats(1.5 cups) + 1 Banana and Nuts.
2. Two Eggs and 2x SeedLoaf Toast
3. Bowl of Lentils(With some wheat) + Can of Tuna
4. Bowl of double cream Yogurt and and Apple or Banana
5. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
6. Snacking on cheeses, leftover foods. More double cream yogurt etc.

All that eating is exhausting.

 

[Eedubz]

Eat this for a month and report back.

1. Bowl of oats(1.5 cups) + 1 Banana and Nuts.
2. 4 Eggs and 4x SeedLoaf Toast
3. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
4. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
5. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.

 

[Emjay]

So basically don't use supplements? Has supplements gone out of fashion?

Supplements, are well, supplements. They are supposed to fill in the gaps. Whole, natural foods will always be the better option. The supplements market (and energy / sports drinks) is big business. They will say anything to make a sale - and often questionable ingredients are used. Most of the time, they have ingredients that are not ideal for you. Everyone is different however, so you need to do what is best for you, and not what is in "fashion" or mainstream.

We really don't need anything over and above a good diet. I can understand not being able to hit protein targets, but you really don't need all the other stuff. It's gimmicky and results are so marginal, that the cost becomes astronomical.

The ingredients are chosen taking the following two factors into account: what is the most cost effective ingredient when massed produced and the intent of the product. So there is always the chance that the product contains ingredients that are not great. If the price point becomes too high and will not shift large quantities, the product will be shelved. It's just basic economics.

 

[Emjay]

Eat this for a month and report back.

1. Bowl of oats(1.5 cups) + 1 Banana and Nuts.
2. 4 Eggs and 4x SeedLoaf Toast
3. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
4. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
5. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.

Tuna once a week is not a bad protein source either and will be a nice break from all the red meat.

Milk is also a pretty decent source of protein, and is easy to get down a large glass after a workout. Chocolate milk is even better... I battle with all the protein I need to eat. It's heavy on the stomach and I just get tired of it.

 

[Eedubz]

Tuna once a week is not a bad protein source either and will be a nice break from all the red meat.

I took the tuna out to avoid reading "Skinnyfat man dies of heavy metal poisoning after eating 2 tins of tuna daily for a month" in the news headlines

 

[oober]

I took the tuna out to avoid reading "Skinnyfat man dies of heavy metal poisoning after eating 2 tins of tuna daily for a month" in the news headlines

Lol am I gonna get skinny fat from all the supplements and no real food? Yea don't eat tuna every day, it's just for today's meal. A can costs R20 these days never mind the heavy metals.

 

[Emjay]

Lol am I gonna get skinny fat from all the supplements and no real food? Yea don't eat tuna every day, it's just for today's meal. A can costs R20 these days never mind the heavy metals.

I think you need to read up on how fat and muscle are created.

 

[The_Mowgs]

Lol am I gonna get skinny fat from all the supplements and no real food? Yea don't eat tuna every day, it's just for today's meal. A can costs R20 these days never mind the heavy metals.

Think about it, if you can afford supplements, you can afford the extra food. But as Eedubz said, get myfitnesspal, enter your details and desired weight and start logging your foor. Its really simple, you just scan the barcode and it will tell you the calories and carbs etc etc.

See how much you are eating and how much you still need and work from there.
Have a look at cheap-ish food like eggs and milk and you will be surprised as to how much calories etc it contains and its easy to eat.

 

[JerryMungo]

Think I should start logging it, yes.

Currently weight 72/186cm so skinny, no specific boeps or anything like that. Just need to eat more for my new routine.

But anyway. Meal goes something like this, think I probably need to measure the weight. :erm:

1. Bowl of oats(1.5 cups) + 1 Banana and Nuts.
2. Two Eggs and 2x SeedLoaf Toast
3. Bowl of Lentils(With some wheat) + Can of Tuna
4. Bowl of double cream Yogurt and and Apple or Banana
5. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
6. Snacking on cheeses, leftover foods. More double cream yogurt etc.

All that eating is exhausting.

OK, so your eating is fine. How is your SLEEPING?
You don't put on muscle while working out - quite the opposite - you put on muscle when sleeping. You getting 9-10 hours a night?

Are you perhaps a night owl and drink coffee after 6pm?

 

[Eedubz]

OK, so your eating is fine. How is your SLEEPING?
You don't put on muscle while working out - quite the opposite - you put on muscle when sleeping. You getting 9-10 hours a night?

Are you perhaps a night owl and drink coffee after 6pm?

He's not eating nearly enough to grow.

 

[Tinuva]

He's not eating nearly enough to grow.

+1 eat, then eat more, then eat even more.

 

[rayven_king]

Eat this for a month and report back.

1. Bowl of oats(1.5 cups) + 1 Banana and Nuts.
2. 4 Eggs and 4x SeedLoaf Toast
3. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
4. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.
5. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch.

man I'd struggle to process all that without needing a nap mine looked like this going up from 60kg when I started to 76-79kg

1. Bowl of oats(1.5 cups) + 1 Banana and Nuts.
2. 4 Eggs and 4x SeedLoaf Toast
3. Protein shake(full cream milk; cup of oats, frozen banana; blueberries, peanut butter)
4. Lunch meal. Meat(Chops/Mince/Steak/Chicken),carb
5. Pre workout snack+Black coffee no sugar
5. Main meal. Meat(Chops/Mince/Steak/Chicken), salad + starch

 

[RVR]

Is taking creatine okay when cutting? I don't want to add on any water weight but the Preworkout I take and whey protein (USN) has some creatine in it.

 

[bro-da]

Is taking creatine okay when cutting? I don't want to add on any water weight but the Preworkout I take and whey protein (USN) has some creatine in it.

Should be fine unless you planning on going below 10 percent body fat. What's the starting and ending goal of your cut?

I basically use creatine throughout

 

[RVR]

Should be fine unless you planning on going below 10 percent body fat. What's the starting and ending goal of your cut?

I basically use creatine throughout

In the beginning I bulked up way to fast thinking I couldn't gain any weight really because I was a "hard gainer" (I was wrong haha). So I went from 50kgs or so to 70kg. Really fast.

Now I'm at 66kgs...im just looking to loose the belly and drop the face fat (if possible) . So don't have a set goal weight at the end, it's all judged by apparance to me.

I don't take creatine separately but I'm sure the Preworkout + whey protein creatine does have some affect :/ even if it's a little amount

 

[RVR]

Also I like the Preworkout and whey protein I take... So just trying too see if it won't cause a problem with my weight loss

 

[bro-da]

Also I like the Preworkout and whey protein I take... So just trying too see if it won't cause a problem with my weight loss

Should be ok. My logic is creatine = better workouts = more calories burned + controlled diet = success, it's worked for me so far. Good luck

 

[RVR]

Should be ok. My logic is creatine = better workouts = more calories burned + controlled diet = success, it's worked for me so far. Good luck

Thank you