The Bodybuilders Thread: Circuit II

[3Gee]

Good luck dude, will be keen to know how you're progressing. I'll post my final meal plan once it's done.

It's going to be the same meal plan almost everyday, I dont really mind as long as i get results.

Stables will be Oats, eggs,milk, broccoli, tuna, chicken,Nutritech Whey and Future life.

Oh and a block of Lindt 70%

Any update on your meal plan , posting it here might be a good idea as members can chip in with fine tuning it

 

[bro-da]

Any update on your meal plan , posting it here might be a good idea as members can chip in with fine tuning it

Hey Gee, yeah unfortunately life gets in the the way of BB priorities :twisted: So i figured let me take a few mins to send this out now before the endless pit of work gets me again...

I did start with the plan yesterday though. I have it in Excel but not sure how to upload it....



I tried to make it one i would stick to best. It's a bit high on the fat though. That's because i managed to get a case of Tuna on the cheap but the only option was sunflower oil. Will adjust after a while. On the plus side little cooking overall besides in the morning. I built it around my lunch time gyming routine.

I have a shiny new food scale. awesome for keeping track of everything. Where possible i added the next best measure.

I realised i'm lacking with protein in my current diet.... Looking forward to feedback.

 

[xcaliber]

Hey Gee, yeah unfortunately life gets in the the way of BB priorities :twisted: So i figured let me take a few mins to send this out now before the endless pit of work gets me again...

I did start with the plan yesterday though. I have it in Excel but not sure how to upload it....

View attachment 308968

I tried to make it one i would stick to best. It's a bit high on the fat though. That's because i managed to get a case of Tuna on the cheap but the only option was sunflower oil. Will adjust after a while. On the plus side little cooking overall besides in the morning. I built it around my lunch time gyming routine.

I have a shiny new food scale. awesome for keeping track of everything. Where possible i added the next best measure.

I realised i'm lacking with protein in my current diet.... Looking forward to feedback.

Whats your current height and weight?

Isnt that meal a bit small? Do you plan to be stationery the whole day?

 

[bro-da]

Whats your current height and weight?

Isnt that meal a bit small? Do you plan to be stationery the whole day?

Currently 175cm and 78kg. I was going to some additional cardio but I think i'm going to use Vanilla's advice and easy into it as I plateau

It's only for about a month. dont want to cut too long.

 

[Lawnchairman]

Substitute the full cream milk with almond milk if you can afford it or a low fat option. Protein needs to be upped big time on a cut you don't want to lose your gains. You could also sips on some BCAA's to protect lean muscle mass. Your eggs need to be upped to like 1 large egg and a few egg whites to increase protein. Bread is a big no on a cut unless you can get a hold of Ezekiel bread. Rather use a small serving of brown rice or pro vitas. Add more veggies especially greens like brocolli, the quantity can keep you full. An important supplement would also be the a good multivitamin. Omega 3 capsules are also a must. You should include a carb refeed day if the weight loss is slowing down to keep the metabolism efficient. ie. carb cycling. Try and push about 3+ litres of water a day. A chromium supplement could also help with the hunger pangs. Good luck.

[video=youtube;RfvWjw98POI]https://www.youtube.com/watch?v=RfvWjw98POI[/video]

All the meals are posted on this channel. Will get you ripped.

 

[3Gee]

Hey Gee, yeah unfortunately life gets in the the way of BB priorities :twisted: So i figured let me take a few mins to send this out now before the endless pit of work gets me again...

I did start with the plan yesterday though. I have it in Excel but not sure how to upload it....

View attachment 308968

I tried to make it one i would stick to best. It's a bit high on the fat though. That's because i managed to get a case of Tuna on the cheap but the only option was sunflower oil. Will adjust after a while. On the plus side little cooking overall besides in the morning. I built it around my lunch time gyming routine.

I have a shiny new food scale. awesome for keeping track of everything. Where possible i added the next best measure.

I realised i'm lacking with protein in my current diet.... Looking forward to feedback.

Thanks bro

 

[CodeMaster]

Here is a copy of my cutting meal plan. I like to see others as well, as it sometimes gives me new ideas of things to include or exclude.
Meal Plan.pdf

Below is the link to my Excel document if anyone wants to use it. It can be edited an manipulated if you have a bit of Excel knowledge.
Foods can be added to the 'FOOD' wooksheet, and the meal plan can be changed depending on stats and meal frequency.
The food list is a "Pick list", so you can just select the food and it's values are looked up from the food list. The quantity is handy for changing portion sizes.
Meal Plan.xlsx

 

[RogueTr00per]

I think a lot of people suffer some upper chest DOMS, doubt it's anything to worry about.
It's not easy to do pullups with bad form. Just make sure you go right down, and try keep your lower body still, and don't swing up.
I take it you are doing wide grip, maybe change to a narrower grip for a while to see if the pain goes away.

Some good tips here for pullups - http://www.mensfitness.com/training/pro-tips/rookie-mistakes-pullup

Thanks, i did slightly wide grip, also neutral grip and finally chin ups. 3 sets of each.

This was on the Maxxus door frame pull-up bar, so because my feet are touching ground sometimes hence a bit of cheating. And i probably was swinging on a bit too . I was also starving at the time and needed to eat, so the willpower to not cheat was lacking.

Feels a lot better today. Always a worry when chest is sore and heart health is of concern.

Normal width on the Maxxus is slightly wide for me because I'm only 1.67m in height.

 

[Lawnchairman]

When people think supplements are the be all and end all. Could not have said it better myself.

[video=youtube;2Jo6q3OZ71c]https://www.youtube.com/watch?v=2Jo6q3OZ71c[/video]

I agree with one of the comments on that vid.

"All you need is:

- Eat small portioned meals more often throughout the day consisting of moderate protein, moderate carbs and veggies, and high fats
- Get at at least 8 hours of sleep per night
- Get a girlfriend and bust nuts regularly
- Do yoga and mobility/foam roll and lacrosse ball
- Drink a lot of water and make sure you get sodium in your diet for the pump
- Train hard, but don't fear rest days

If you do these things, you won't need supplements. Why assume powder with secret ingredients is actually doing what it "claims" to be doing? Why not do what works, save you money, and ultimately be healthier in the end? Let's think here."

 

[Vanilla]

Dunno how many people have seen this but it adds to that Raphael123 has mentoined:

[video=youtube;GnI64N7Uhoc]https://www.youtube.com/watch?v=GnI64N7Uhoc[/video]

 

[HDS]

Hey Gee, yeah unfortunately life gets in the the way of BB priorities :twisted: So i figured let me take a few mins to send this out now before the endless pit of work gets me again...

I did start with the plan yesterday though. I have it in Excel but not sure how to upload it....

View attachment 308968

I tried to make it one i would stick to best. It's a bit high on the fat though. That's because i managed to get a case of Tuna on the cheap but the only option was sunflower oil. Will adjust after a while. On the plus side little cooking overall besides in the morning. I built it around my lunch time gyming routine.

I have a shiny new food scale. awesome for keeping track of everything. Where possible i added the next best measure.

I realised i'm lacking with protein in my current diet.... Looking forward to feedback.

Are you a herbivore?

 

[APoc184]

When bulking.

Do you guys adjust your calorie targets upwards as your bodyweight increases per week/month or do you stick to your plan for a set amount of time like 12 weeks?

Same can probably be asked for cutting and decreasing calories.

 

[HDS]

[video=youtube;rpTEeAE3BLw]https://www.youtube.com/watch?v=rpTEeAE3BLw&list=LLnKotY65RvSBzgi-Cw_60xw&index=4[/video]

lolwut

 

[APoc184]

 

[bro-da]

When bulking.

Do you guys adjust your calorie targets upwards as your bodyweight increases per week/month or do you stick to your plan for a set amount of time like 12 weeks?

Same can probably be asked for cutting and decreasing calories.

Hmmnnn... This is a great question. Well this is how i see it...

if you're doing a gradual clean bulk, you should up calories once the scale stops moving up over say a week more or less.

The problem with relying on your actual bodyweight numbers is that you may just be putting on fat and then eating more then putting on fat ... Vicious cycle.

So, start with initial surplus and only up it once you stop gaining weight on that amount of calories.

 

[bro-da]

Or put another way,

Eat to get big, dont get big to eat

 

[EliteOp]

Been doing a 12 week cut now. Started week 8 yesterday.

I eat meat and veggies. Only carbs I get in is in my Whey protein shake, on cheat day (still try to have cleaner carbs like rice and potato's) and for breakfast everyday I have some oats.
Happy with my progress and hopefully by week 12 I'll be between 7 and 10% fat, then just maintain. I did not change my training program, just my diet.
Supplements are whey, creatine and bcaa's

 

[ViciousClone]

Hi all,new to supplements and starting gym this week,i dont want to buff or gym myself into the hulk

Just want to shed weight on problem areas and look good

Which fat burner works ?

Plus what can i use to get the muscles going ?a friend told me he used havoc and it worked great for muscle gain

 

[D3x!]

results look good bro, take progress pics with your arms down to compare properly.

 

[D3x!]

Hi all,new to supplements and starting gym this week,i dont want to buff or gym myself into the hulk

Just want to shed weight on problem areas and look good

Which fat burner works ?

Plus what can i use to get the muscles going ?a friend told me he used havoc and it worked great for muscle gain

exercise and healthy eating