The Bodybuilders Thread: Circuit II

[krjr]

Not So sure I this is the right place to ask...guys I completed my first cycle last year February when I was still in Durban... Want to run my second but not sure where to get stuff here in gauteng randburg....please help.

 

[krjr]

My stats...age 26 weight 80kg was72kg before my first cycle bf 14% been lifting for 6 and half years I own a security company so wanna add mass a bit....manage to maintain about 80% of my gains from previous cycle because my pct was almost perfect...will apriciate your help guys..

 

[Ancalagon]

Thanks

This one decent?
https://www.makro.co.za/sports-and-outdoor/trojan-dumbell-bench-210-258343EA

I also have that bench, got it recently. Mine feels a little unstable, not sure if I put it together wrong.

Otherwise I'm happy with it, no complaints really. Does what I need it to do.

 

[Orihalcon]

There are steriod specific sites - anabolicsteroids.co.za to name one - that has some clued up people on cycles and so on.

I'd recommend asking there. Not too sure how many gear heads we have on here.

 

[Le^stat]

Not So sure I this is the right place to ask...guys I completed my first cycle last year February when I was still in Durban... Want to run my second but not sure where to get stuff here in gauteng randburg....please help.

I lol'd

 

[StrontiumDog]

I lol'd

I was going to suggest turning it off and then on again

 

[StrontiumDog]

Chrome Supps have some specials running, at a glance the 3.2kg nutritech whey is nicely priced.






edit: URL is http://www.chromesa.co.za/shop/chrome-specials.html

 

[Newbie23]

Hi All

Looking for some clarity on something, I've been trying to find an answer but everything I am finding seems to be conflicting.
Anyway, it's about HIIT vs LISS - Which burns more calories and which is better for fat loss?
Personally, when I started exercising, I started with HIIT and saw decent results - Not sure eating at a calorie deficit was the main factor here though?

Also, from what I have learnt - The body has 3 main fuel sources - Carbs, Fat, Protein.
How do I know what is being burnt at a specific time? I obviously want most of the burn to come from fat stores but is there a way to condition your body to burn fat and leave the other 2 sources.
Would doing cardio on an empty stomach tap into fat stores immediately?
I've also been lifting weights and I'm seeing some results from that. Is there a way to get your body to NOT burn muscle as a fuel source?

Thanks

 

[Orihalcon]

HIIT for me. Simply because I don't have the time to waste plodding along on a treadmill.

20minutes balls to the wall and you're done. Maybe do steady state once a week or twice just to give your body a break or on leg days.

I do HIIT 4 days a week fasted in the morning - stair running - and on leg day I do 30minutes of 6km/h on gradient 5% treadmill walk. Then hit heavy weights in the afternoon Monday, Tuesday, Thursday and Friday. Wednesday is an off day.

Been dropping weight at a solid rate. Started January on 105kg and clocked 100.7kg this morning. Granted I'm eating at a large calorie deficit - about 1800 cals a day down from 2200.

I vote HIIT all the way.

 

[bro-da]

HIIT for me. Simply because I don't have the time to waste plodding along on a treadmill.

20minutes balls to the wall and you're done. Maybe do steady state once a week or twice just to give your body a break or on leg days.

I do HIIT 4 days a week fasted in the morning - stair running - and on leg day I do 30minutes of 6km/h on gradient 5% treadmill walk. Then hit heavy weights in the afternoon Monday, Tuesday, Thursday and Friday. Wednesday is an off day.

Been dropping weight at a solid rate. Started January on 105kg and clocked 100.7kg this morning. Granted I'm eating at a large calorie deficit - about 1800 cals a day down from 2200.

I vote HIIT all the way.

also like HIIT. In addition to the above, it isnt' mind numbingly boring like LISS......


On another note:
1800 cals and you +-100 kg's... that seems really low. how long you keeping the deficit?

 

[Orihalcon]

also like HIIT. In addition to the above, it isnt' mind numbingly boring like LISS......


On another note:
1800 cals and you +-100 kg's... that seems really low. how long you keeping the deficit?

Only till end of March or till I hit 94kg. For some reason that has always been a weight I'd like to be.

Strength has dropped a little and getting a bit more fatigued in my regular workouts, but that is to be expected and nothing out of the ordinary.

At the current rate I should hit 94kg by end of Feb IF Ibl stick to the eating plan...however going for dinner once a week will happen and I will have my ice cream and chocolate sauce damn you!


As I progress I'll put up pics etc when I get down to target weight.

 

[bro-da]

Only till end of March or till I hit 94kg. For some reason that has always been a weight I'd like to be.

Strength has dropped a little and getting a bit more fatigued in my regular workouts, but that is to be expected and nothing out of the ordinary.

At the current rate I should hit 94kg by end of Feb IF Ibl stick to the eating plan...however going for dinner once a week will happen and I will have my ice cream and chocolate sauce damn you!


As I progress I'll put up pics etc when I get down to target weight.

Nice! looking forward to seeing the results.

What's your meal plan like? seems like you really have it down pat.

It's awesome that you're so committed to the cut. every time i hit gym i think **** it let me EAT and put up more weight in my lifts...

 

[Orihalcon]

Nice! looking forward to seeing the results.

What's your meal plan like? seems like you really have it down pat.

It's awesome that you're so committed to the cut. every time i hit gym i think **** it let me EAT and put up more weight in my lifts...

That was my biggest frustration when I cut my calories. Not lifting as heavy or adding on more weight. So I've decided to just try and keep my strength where it is - even if I have to rest a little longer to fully recover.

Current meal plan totals to;

4 full eggs (20g fat, 24g protein)
1tblsp olive oil (10g fat)
3tblsp flax seed oil (45g fat)
400g chicken breast baked (120g odd protein, 6g fat)
250g brocolli or 250g green beans (15g odd carbs mostly fibrous, 7g protein)
1 large banana (25g carbs)
1 tsp peanut butter (10g fat, 4g protein, 1g carbs)
20g yielded whey iso
20g yielded casein whey
1tbs cacao powder (1g protein, 3g carbs)



Last five ingredients make up my pre-bed smoothie.

196g protein - 784 calories
91g fat - 819 calories
34g carbs - 136

This is about 1740

Then add in my two cups of coffee with milk a day and a handful of nuts or biltong and you hit 1800 cals for a day.

I stick to this pretty religiously from Monday through Friday.

Weekends I don't binge eat, but I do have more leeway and make fish, steak etc while always trying to stay in my caloric target.

 

[APoc184]

Cutting is definitely not fun. But when you start seeing the results it makes it worth it.

I have about 4 weeks of cut left. Will then try to maintain for a month or so and then start a long autumn and winter lean bulk again.

New baby will be born next month so will only try to maintain while I help out around the house more and let everything settle down.

But then it is back to the big weights and bigger meals again.

 

[D1RTY D4WG]

Thanks

This one decent?
https://www.makro.co.za/sports-and-outdoor/trojan-dumbell-bench-210-258343EA

I also have that bench and find it not stable enough, I saw one in game which seemed way more stable, made by everlast.

http://www.game.co.za/everlast-hardcore-adjustable-heavy-duty-bench.html

 

[Newbie23]

HIIT for me. Simply because I don't have the time to waste plodding along on a treadmill.

20minutes balls to the wall and you're done. Maybe do steady state once a week or twice just to give your body a break or on leg days.

I do HIIT 4 days a week fasted in the morning - stair running - and on leg day I do 30minutes of 6km/h on gradient 5% treadmill walk. Then hit heavy weights in the afternoon Monday, Tuesday, Thursday and Friday. Wednesday is an off day.

Been dropping weight at a solid rate. Started January on 105kg and clocked 100.7kg this morning. Granted I'm eating at a large calorie deficit - about 1800 cals a day down from 2200.

I vote HIIT all the way.

Thanks
Any info on this?

Also, from what I have learnt - The body has 3 main fuel sources - Carbs, Fat, Protein.
How do I know what is being burnt at a specific time? I obviously want most of the burn to come from fat stores but is there a way to condition your body to burn fat and leave the other 2 sources.
Would doing cardio on an empty stomach tap into fat stores immediately?
I've also been lifting weights and I'm seeing some results from that. Is there a way to get your body to NOT burn muscle as a fuel source?

 

[Orihalcon]

Thanks
Any info on this?

Also, from what I have learnt - The body has 3 main fuel sources - Carbs, Fat, Protein.
How do I know what is being burnt at a specific time? I obviously want most of the burn to come from fat stores but is there a way to condition your body to burn fat and leave the other 2 sources.
Would doing cardio on an empty stomach tap into fat stores immediately?
I've also been lifting weights and I'm seeing some results from that. Is there a way to get your body to NOT burn muscle as a fuel source?

Keep HIIT to under 30minutes.

LISS should be at around 70% of your max heart rate. 45mintes seems to the most popular time space.

There is no way to know or condition the body other than to go by the anecdotal evidence and guidelines given by others. Such as above.

Keep weight sessions under 90minutes of exertion to limit the catabolic response in which the body will break down more muscle and consume it for energy.

Make sure you sleep properly! I cannot stress this enough. Proper sleep 7+ hours a night when training is critical for decent recovery. Add in decent eating and your set.


If you're on gear then you can ignore the training time guidline obviously.

 

[Newbie23]

Keep HIIT to under 30minutes.

LISS should be at around 70% of your max heart rate. 45mintes seems to the most popular time space.

There is no way to know or condition the body other than to go by the anecdotal evidence and guidelines given by others. Such as above.

Keep weight sessions under 90minutes of exertion to limit the catabolic response in which the body will break down more muscle and consume it for energy.

Make sure you sleep properly! I cannot stress this enough. Proper sleep 7+ hours a night when training is critical for decent recovery. Add in decent eating and your set.


If you're on gear then you can ignore the training time guidline obviously.

Thank you.
Fasted HIIT seems the way to go for me then.
I've read and heard that HIIT with a jump rope is also quite effective - Gonna give this a go and see how far I get.

 

[Orihalcon]

Thank you.
Fasted HIIT seems the way to go for me then.
I've read and heard that HIIT with a jump rope is also quite effective - Gonna give this a go and see how far I get.

Honestly anything you can exhaust yourself in 45seconds to a minute with will do the trick.

Sprints, jump rope, stationary bike, rowing machine, steps, PT like burpees or box jumps. Can keep it nice and varied to keep it interesting and give your body various forms of conditioning.

 

[Newbie23]

Honestly anything you can exhaust yourself in 45seconds to a minute with will do the trick.

Sprints, jump rope, stationary bike, rowing machine, steps, PT like burpees or box jumps. Can keep it nice and varied to keep it interesting and give your body various forms of conditioning.

I'm open to all of those except the bike. It's boring as hell and the blurry TV's at VA Constantia don't help one bit.
Tried rowing machine for the fist time last week, after 10 minutes I was knackered.