The Bodybuilders Thread: Circuit II

[APoc184]

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.

No offense but if you have time to focus on the TV during HIIT, then you are doing it wrong.

I do all my HIIT on a spinning bike in my living room. I can only manage max 12min at the moment before I almost collapse.

It is balls to to walls for 1 min... Then very slow pedal for 1min. Then all out again for 1min and so on...

During the blast you should be going head down and pushing with all you have. During the 1min resting pedal you will be so exhausted and trying to recover in time that you will only focus on your timer and how quickly a minute can pass.

 

[Le^stat]

HIIT (20min) and carb cycling for me... My HIIT is 1 min fast and 2min slow, so its not as intensive.
always after my lifting session, although i may do 40min steady state on active rest days.

 

[Ancalagon]

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?

Much more complicated than that.

Carbs, fat and protein are macronutrient types that are used by the body for different things. Certain fats are called essential fatty acids because they are essential to the survival of the body. These include your omega 3 and omega 6 fatty acids. They aren't needed for energy (although essential fatty acids can be converted into energy if need be), they are needed for many essential body processes to function.

It's the same with essential amino acids. Protein is made up of amino acids, some of which are essential to our body because we cannot make them ourselves, and need them from our diet. Amino acids are then used for cell creation and repair. This is why bodybuilding diets are typically so high in protein - a lot of protein is needed to support the growth of muscle. Protein can be converted into glucose for energy, but that is only if there is nothing better for the protein to do (for instance, repair a muscle). Unused protein can be converted into glucose.

Carbohydrates are not needed except for energy - this is why they are not considered essential. Carbohydrates all end up converted into glucose. Glucose is the body's most immediate form of energy. Your blood glucose is deliberately kept in a certain range by your body - high blood glucose can cause a release of insulin, to shift excess glucose into your cells. A blood glucose concentration that is too high is actually harmful, which is why insulin is so important. Having a high blood glucose concentration after a meal is completely normal, as is the insulin response.

Excess glucose can be converted into glycogen, which is stored in the liver and muscles. Glycogen can be pretty quickly converted back into glucose to be used again. Carbo loading actually refers to stocking up on glycogen essentially. You can store up to around 24 hours worth of glycogen, as far as I know. This depends on your level of fitness. Glycogen is depleted for normal energy needs and obviously for exercise.

Your fat stores are then the last store of energy - long term storage. As far as I know, some fat can be oxidized into glucose, other kinds of fat must be converted into ketone bodies. I suppose that doesn't matter though.

What matters is that, if your body has sufficient glycogen, it has no need to start burning fat. And, muscle is a last resort energy source, only used if you have no glucose and no glycogen and no fat.

There is no way to condition your body to burn fat, no. The only thing you can do is keep your glycogen supplies low by not eating excess carbohydrates and by fasting. Low glycogen levels will mean your body has little choice but to burn fat. Bear in mind that having low glycogen also means you won't have as much endurance. You will get tired faster.

 

[Newbie23]

No offense but if you have time to focus on the TV during HIIT, then you are doing it wrong.

I do all my HIIT on a spinning bike in my living room. I can only manage max 12min at the moment before I almost collapse.

It is balls to to walls for 1 min... Then very slow pedal for 1min. Then all out again for 1min and so on...

During the blast you should be going head down and pushing with all you have. During the 1min resting pedal you will be so exhausted and trying to recover in time that you will only focus on your timer and how quickly a minute can pass.

None taken - That's why I'm here, for advice.

Do you change the intensity level of the bike between the 1 minute sets?

 

[APoc184]

None taken - That's why I'm here, for advice.

Do you change the intensity level of the bike between the 1 minute sets?

I usually take it up a notch or 2 while I am blasting because when you go that hard and fast it tends to build up too much momentum through the wheel if it is set too light. You know when pedaling downhill in a higher gear? That type of feeling. Bit more resistance makes it more manageable and makes it feel more like a decent workout.

Then for the resting minute I dial it back to a lighter setting.

Check on Play Store for an app called "Interval Timer AD". Works very nice to set up your timers. I currently do 6 Rounds. I do not count my 2min or so warming up.

 

[Orihalcon]

[video=youtube_share;wPRm8rPMWgA]https://youtu.be/wPRm8rPMWgA[/video]


Pretty interesting. Worth trying this.

 

[Spotja]

[video=youtube_share;wPRm8rPMWgA]https://youtu.be/wPRm8rPMWgA[/video]


Pretty interesting. Worth trying this.

Did squats everyday for 3 months. Hated buying new size jeans every month

 

[Orihalcon]

Did squats everyday for 3 months. Hated buying new size jeans every month

Think I'll do this after my cut when I can eat again

 

[bro-da]

Had a massive cheat meal (carb HEAVY not too much fat)

Cant wait for my workout tomorrow

 

[Newbie23]

Much more complicated than that.

Carbs, fat and protein are macronutrient types that are used by the body for different things. Certain fats are called essential fatty acids because they are essential to the survival of the body. These include your omega 3 and omega 6 fatty acids. They aren't needed for energy (although essential fatty acids can be converted into energy if need be), they are needed for many essential body processes to function.

It's the same with essential amino acids. Protein is made up of amino acids, some of which are essential to our body because we cannot make them ourselves, and need them from our diet. Amino acids are then used for cell creation and repair. This is why bodybuilding diets are typically so high in protein - a lot of protein is needed to support the growth of muscle. Protein can be converted into glucose for energy, but that is only if there is nothing better for the protein to do (for instance, repair a muscle). Unused protein can be converted into glucose.

Carbohydrates are not needed except for energy - this is why they are not considered essential. Carbohydrates all end up converted into glucose. Glucose is the body's most immediate form of energy. Your blood glucose is deliberately kept in a certain range by your body - high blood glucose can cause a release of insulin, to shift excess glucose into your cells. A blood glucose concentration that is too high is actually harmful, which is why insulin is so important. Having a high blood glucose concentration after a meal is completely normal, as is the insulin response.

Excess glucose can be converted into glycogen, which is stored in the liver and muscles. Glycogen can be pretty quickly converted back into glucose to be used again. Carbo loading actually refers to stocking up on glycogen essentially. You can store up to around 24 hours worth of glycogen, as far as I know. This depends on your level of fitness. Glycogen is depleted for normal energy needs and obviously for exercise.

Your fat stores are then the last store of energy - long term storage. As far as I know, some fat can be oxidized into glucose, other kinds of fat must be converted into ketone bodies. I suppose that doesn't matter though.

What matters is that, if your body has sufficient glycogen, it has no need to start burning fat. And, muscle is a last resort energy source, only used if you have no glucose and no glycogen and no fat.

There is no way to condition your body to burn fat, no. The only thing you can do is keep your glycogen supplies low by not eating excess carbohydrates and by fasting. Low glycogen levels will mean your body has little choice but to burn fat. Bear in mind that having low glycogen also means you won't have as much endurance. You will get tired faster.

Thanks for this - It helps a lot.

 

[APoc184]

I was brave enough to attempt a 5km fun run the day after leg day.

Eish! Never again.

Although it was great fun and personally I think 35min is a good time for a first timer, Those hills absolutely killed me.

 

[Ancalagon]

I'm glad to be back to weightlifting after a few month's break (because of my injury). I did two 6km walks over the weekend - felt good to be out and about, even if I'm not allowed to run yet. Requested an appointment with a biokineticist - hopefully she will tell me when I can run again. I'm hoping she will say I can start running short distances.

Other than that, did upper body on Saturday and lower body on Sunday. I think I might need to push myself harder when I exercise. I don't really feel much in the way of stiffness the next day.

I exercise with dumbbells - I use 15kg for most exercises except shoulder press, and generally 3 sets of 10. Or, as close to 10 as I can manage. I can only do about 6 bicep curls with 15kg weights.

I'm thinking I should maybe bump up to 20kg for things like squat and deadlight. When I say 15kg or 20kg, I mean 15kg or 20kg per dumbbell. So, 30kg or 40kg total.

It is funny to think that when I started a few years ago, I was using like 7kg dumbbells.

 

[APoc184]

I'm glad to be back to weightlifting after a few month's break (because of my injury). I did two 6km walks over the weekend - felt good to be out and about, even if I'm not allowed to run yet. Requested an appointment with a biokineticist - hopefully she will tell me when I can run again. I'm hoping she will say I can start running short distances.

Other than that, did upper body on Saturday and lower body on Sunday. I think I might need to push myself harder when I exercise. I don't really feel much in the way of stiffness the next day.

I exercise with dumbbells - I use 15kg for most exercises except shoulder press, and generally 3 sets of 10. Or, as close to 10 as I can manage. I can only do about 6 bicep curls with 15kg weights.

I'm thinking I should maybe bump up to 20kg for things like squat and deadlight. When I say 15kg or 20kg, I mean 15kg or 20kg per dumbbell. So, 30kg or 40kg total.

It is funny to think that when I started a few years ago, I was using like 7kg dumbbells.

Nice. Hope you get good news with the bio.

You can either increase weight to push yourself harder or dramatically increase the reps and sets.
Perhaps even drop down a bit on weight so that you can do 4 sets of 15 or so.

I personally prefer lifting heavy with more sets and less reps (5x6) on my big compound exercises. Found it works best for me.
On isolation exercises like curls, skullcrushers etc. I do however up the reps a bit to really fatigue those areas.

What is your height and current weight & BF% at?

 

[Ancalagon]

Nice. Hope you get good news with the bio.

You can either increase weight to push yourself harder or dramatically increase the reps and sets.
Perhaps even drop down a bit on weight so that you can do 4 sets of 15 or so.

I personally prefer lifting heavy with more sets and less reps (5x6) on my big compound exercises. Found it works best for me.
On isolation exercises like curls, skullcrushers etc. I do however up the reps a bit to really fatigue those areas.

What is your height and current weight & BF% at?

Thanks. Yeah I'll play around with sets, reps and weights to get a tougher workout.

Height: 1.86m
Weight: 82kg if my scale is to be believed (could be up to around 85kg)
BF%: Really don't know, but if I had to guess, somewhere between 15% and 20%

 

[APoc184]

Thanks. Yeah I'll play around with sets, reps and weights to get a tougher workout.

Height: 1.86m
Weight: 82kg if my scale is to be believed (could be up to around 85kg)
BF%: Really don't know, but if I had to guess, somewhere between 15% and 20%

You are a nice height for building a proper frame.

Not sure what your injury entails. Guessing it is legs/knees as you can't run yet.

Think it would be a good investment for you to buy a barbell and some extra weights.

If I could suggest then to focus on lower reps and heavier weight on especially bench, shoulder press and if injury allows it squats and deadlifts. It will force you to work harder, it will increase strength dramatically and if your diet is good it will add plenty of muscle.

You can then still do curls and other isolation exercises to failure. But do try to add weight to your lifts at least every 2 or 3 weeks. When increasing strength with the big lifts it will also make the isolation lifts easier and allow you to add weight continually.

Set yourself a realistic goal and try to reach that in 12 weeks. Say 60kg bench press, 70kg squat, 100kg deadlift and 30kg shoulder press.

 

[Ancalagon]

You are a nice height for building a proper frame.

Not sure what your injury entails. Guessing it is legs/knees as you can't run yet.

Think it would be a good investment for you to buy a barbell and some extra weights.

If I could suggest then to focus on lower reps and heavier weight on especially bench, shoulder press and if injury allows it squats and deadlifts. It will force you to work harder, it will increase strength dramatically and if your diet is good it will add plenty of muscle.

You can then still do curls and other isolation exercises to failure. But do try to add weight to your lifts at least every 2 or 3 weeks. When increasing strength with the big lifts it will also make the isolation lifts easier and allow you to add weight continually.

Set yourself a realistic goal and try to reach that in 12 weeks. Say 60kg bench press, 70kg squat, 100kg deadlift and 30kg shoulder press.

Ruptured achilles tendon.

I really don't have the space for a barbell/rack, otherwise I would have bought one already. That is why I use dumbbells and kettlebells.

The problem is, the heaviest dumbbells that I have seen are 25kg. I currently have 10kg, 15kg and 20kg. So, not much more room for progression once I get to using 25kg dumbells. About the only thing I can do is eventually get 2 x 32kg kettlebells, since I could probably use those for things like squats and deadlifts with a little ingenuity.

I have been trying to move up in terms of both reps and weight. That is why I'm currently doing bicep curls with 15kg weights, even though I could only do 6 of them on Saturday. Eventually, I'll start to be able to do more.

EDIT: Regarding injury, I can do deadlifts, squats and calf raises no problem. Even lunges. I just can't do anything that would cause strain on the tendon, such as running.

Oh and I also have a 16kg kettlebell which I use for kettlebell swings. And a dumbbell bench.

 

[Newbie23]

Hi All
Regarding calorie deficit, I've been able to maintain a calorie deficit for a few weeks now, coupled with training, I am seeing some results.
The problem that I am having is my meals are starting to get boring, it's basically been roast chicken, salad, boiled eggs, roast veg.cracker bread, melrose cheese spread - This is split up throughout the day.

Any suggestions for low calorie snacks or meals just to change things up a little?

Thanks

 

[Necropolis]

Ruptured achilles tendon.

Ouch!

That couldn't have been pleasant.

 

[Ancalagon]

Ouch!

That couldn't have been pleasant.

Nope! Happened last year October. I still am not allowed to run, but at least I can go on long walks (6km) without a problem. Not limping anymore. Was in a moonboot for 2 months.

Seeing the bio today and will see what she says about running. Maybe she will allow me to do like a 1km run or something?

EDIT:

So, the biokineticist says no running until we can properly assess my calf strength, which we couldn't do because their machine was broken.

She says that my range of motion and mobility is very good - apparently not many people can do a squat while barefoot.

But she also said I have some problems with my balance and the muscles that I use to balance. Part of this is because I have flat feet, especially my left foot which is as flat as a pancake. So, I have to do some work with her to build up some of the muscles, and retrain them. She isn't worried because I don't have hip or knee pain, but it is something we need to correct now so that I don't get problems later in life.

 

[APoc184]

^

Good news at least. Things are looking up.