The Bodybuilders Thread: Circuit II

[RogueTr00per]

Look at the Dischem branded 'Spectrum' multivitamin. It's their version of Centrum. Almost the same ingredients but cheaper.

I actually used this for a year, got it for around R300 for 300 tablets on special in October 2018.

I emailed them to ask them some questions but they didn't bother to reply to me. IIRC I was trying to verify the claim from the sales guy that it was equivalent to Centrum. I'll dig up my email and see what I asked them exactly.

It's R550 approximately now for 300 tablets.

Edit: I sent them this “I was advised by one of your employees at Canal Walk branch that the Spectrum multivitamin sold by Dischem is essentially a generic version of Centrum multivitamin. Is that correct and if so does that mean that this product is produced by the same company (Pfizer)? Or is it created in the same manufacturing plant? "

I'd guess they were probably advised to not answer me for legal reasons . I probably wouldn't answer me either!

I found a comparison I did, Spectrum is pretty much 95% the same as Centrum. Whether one even needs all these vitamins is another question entirely.

 

[saor]

 

[The Voice]

Alright boys. Been out of the game for a while. Had 4 heart attacks and needed to take it easy lol. Itching to get back into it again once gyms reopen here.

Will have to throw in a lot more cardio than I ever did before, obviously, and will probably kick it off with 12 weeks of 5x5 or something. But not sure where I want to go from there though. I'm a hardgainer, so know I'll never be YUGE, but that's ok. As long as I've got some function and aesthetics, should be good!

 

[Sensorei]

Good informative video, but a bit of a clickbait title. More like 'Maximising Potential within Genetic Limits and Differences'.

You either have good genes for building very muscular or you don't. Obviously steroids and stuff like myostatin inhibitors and growth peptides can change that to some degree, but still within a limit determined by your genetics, and that would just be temporary anyway. The vast majority of people could never look like a 100kg+ 5% body fat IFBB pro bodybuilder no matter what steroids they use and how clean their diet is.

 

[syntax]

Alright boys. Been out of the game for a while. Had 4 heart attacks and needed to take it easy lol. Itching to get back into it again once gyms reopen here.

Will have to throw in a lot more cardio than I ever did before, obviously, and will probably kick it off with 12 weeks of 5x5 or something. But not sure where I want to go from there though. I'm a hardgainer, so know I'll never be YUGE, but that's ok. As long as I've got some function and aesthetics, should be good!

Good luck man!
Everyone is different, I found the 5x5 quite taxing in the beginning and ended up just switching to a push / pull/ leg split with higher reps (8 - 15). I did this for a good few months and then started targetting weaker areas specifically.
Moved to a more strength building routine after that (like a 5x5) and was infinitely better.
Stretching and pilates has also made a huge difference to my lifting

 

[Tinuva]

5x5 is actually great when beginning, unless you too weak to begin with only the bar.
I think what is more challenging, is learning how to do the exercise movements correctly. Doing them is easy, doing the correct, that requires you to have a good mentor or watch videos on youtube until you think you understand it, but even then, you still need someone to take a look that knows.

 

[only1cr]

Hi dumb question but does Any1 know how I calculate my calories.
Meal 1 400g oats
Meal 2 3eggs and 1 potatoe
Meal 3 200g rice 2 filets chicken and 100g veggies.
Meal 4 usually varies but mostly pasta and mince. I don't complain cause I usually don't cook meal 4.family dinner.
I sometimes have a bar one as a snack.

I'm a natty hard gainer. So I try must best to stick to these if I can get a rough estimate of my calories that would be awesome help. Thanks in advance.

 

[Tinuva]

Hi dumb question but does Any1 know how I calculate my calories.
Meal 1 400g oats
Meal 2 3eggs and 1 potatoe
Meal 3 200g rice 2 filets chicken and 100g veggies.
Meal 4 usually varies but mostly pasta and mince. I don't complain cause I usually don't cook meal 4.family dinner.
I sometimes have a bar one as a snack.

I'm a natty hard gainer. So I try must best to stick to these if I can get a rough estimate of my calories that would be awesome help. Thanks in advance.

To be honest, I would use an app on my phone. Too much work calculating this manually.

See: https://www.myfitnesspal.com/mobile/android

 

[ISP cash cow]

Hi dumb question but does Any1 know how I calculate my calories.
Meal 1 400g oats
Meal 2 3eggs and 1 potatoe
Meal 3 200g rice 2 filets chicken and 100g veggies.
Meal 4 usually varies but mostly pasta and mince. I don't complain cause I usually don't cook meal 4.family dinner.
I sometimes have a bar one as a snack.

I'm a natty hard gainer. So I try must best to stick to these if I can get a rough estimate of my calories that would be awesome help. Thanks in advance.

yeah download an app and let it calculate it for you. It will be the easiest

 

[Sensorei]

Need more protein in the morning. You've just slept 7-8 hours without food and protein can not be stored in your body... Try to split your protein more evenly throughout the day.

I also use mostly myfitness pal and use a kitchen scale to weigh portions. Now I can guesstimate pretty accurately without needing to weigh stuff but the scale helped a lot with getting to and keeping abs visible at 40+. Remember not to forgot the calories in oil/butter for cooking and sauces added.

Hi dumb question but does Any1 know how I calculate my calories.
Meal 1 400g oats
Meal 2 3eggs and 1 potatoe
Meal 3 200g rice 2 filets chicken and 100g veggies.
Meal 4 usually varies but mostly pasta and mince. I don't complain cause I usually don't cook meal 4.family dinner.
I sometimes have a bar one as a snack.

I'm a natty hard gainer. So I try must best to stick to these if I can get a rough estimate of my calories that would be awesome help. Thanks in advance.

 

[only1cr]

Thanks. I'm not really good at apps and stuff I only got 1 or 2.but thanks for the insight. Trying to get little more bulked this year. Wana get the super shredz next year. Wana hit it hard.

 

[bro-da]

Hi dumb question but does Any1 know how I calculate my calories.
Meal 1 400g oats
Meal 2 3eggs and 1 potatoe
Meal 3 200g rice 2 filets chicken and 100g veggies.
Meal 4 usually varies but mostly pasta and mince. I don't complain cause I usually don't cook meal 4.family dinner.
I sometimes have a bar one as a snack.

I'm a natty hard gainer. So I try must best to stick to these if I can get a rough estimate of my calories that would be awesome help. Thanks in advance.

Each ingredient is made up of Protein Carbs and Fat.

Calories of each gram is made up of:

1g Protein = 4 calories
1g Carb = 4 calories
1g Fat = 9 calories

so the easiest way is to google composition of each item and multiply. eg. (google "oats macros")


calories of 100g Oats = 16.9*4 + 66.3*4 +10.6*9 = 388

so your 400g = 1553 calories. Similar with other ingredients

Used an Excel doc in the beginning but app is easiest though once you get set up.

 

[only1cr]

thanks guys esp bro - da that was easy to do,i just managed to get to 80kg this year,can see the 6 pack on occasion,its on the love handles that grills me,will keep at it,hope everyone is hitting the goals,

 

[bro-da]

thanks guys esp bro - da that was easy to do,i just managed to get to 80kg this year,can see the 6 pack on occasion,its on the love handles that grills me,will keep at it,hope everyone is hitting the goals,

all the best!

 

[syntax]

Thanks. I'm not really good at apps and stuff I only got 1 or 2.but thanks for the insight. Trying to get little more bulked this year. Wana get the super shredz next year. Wana hit it hard.

If I can try recommend not doing the traditional bulk then cut. Rather slowly add lean mass and you dont have to put yourself through the bulking and cutting phases. Progress may feel slower but its worth it in the long run

 

[Sensorei]

If I can try recommend not doing the traditional bulk then cut. Rather slowly add lean mass and you dont have to put yourself through the bulking and cutting phases. Progress may feel slower but its worth it in the long run

Completely the way to go yes. If you can barely see your abs you don't need to 'bulk'. You can still build muscle at your maintenance caloric intake and slowly add more calories as you see results in the mirror.

 

[Emjay]

Alright boys. Been out of the game for a while. Had 4 heart attacks and needed to take it easy lol. Itching to get back into it again once gyms reopen here.

Will have to throw in a lot more cardio than I ever did before, obviously, and will probably kick it off with 12 weeks of 5x5 or something. But not sure where I want to go from there though. I'm a hardgainer, so know I'll never be YUGE, but that's ok. As long as I've got some function and aesthetics, should be good!

Holy smokes. That's crazy. One thing you can say is that you are a survivor.

Why wait for gym to reopen? Start with some body weight stuff at home. Cardio at the gym sucks big time (unless you are a people watcher) so hit the road and do some walks for now? Nothing stopping you from building that base now.

 

[BrendanSmurf]

Hi everyone!
Restarted home gym, into my 3rd month.
Using sportsmans small bars and plates, I think they are 30mm holes.

Cannot find any stock of more plates, looking at 10 or 15kg ones, very frustrating haha!

Also, looking for a reasonably priced adjustable incline / flat bench.
I'm (cough) 135kgs and looking to bench up to 100kgs, and the ones I'm seeing on takealot, game, sportsmans don't fill me with confidence.

I'm only 186cm so I think it's obvious why I'm exercising hehe.
Was 130kgs two months ago so definitely put on muscle (early / easy gains) as I've lost quite a bit of face fat and my waistline is already thinner, so good on that front.

Help would be greatly appreciated

 

[Tinuva]

Holy smokes. That's crazy. One thing you can say is that you are a survivor.

Why wait for gym to reopen? Start with some body weight stuff at home. Cardio at the gym sucks big time (unless you are a people watcher) so hit the road and do some walks for now? Nothing stopping you from building that base now.

I also recommend to try and gym at home.

Summer is awesome to go for a run or even start with a walk. Unless you in a very high crime area and fear for your life, this is the way to go!

I went the crazy route and got myself a barbell (the 20kg olympic one) with a power rack and just put it into the 1 bedroom which isnt really getting used, or only when we have visitors. Its awesome being able to gym at home and save my 15min trip to the gym and 15min back.

NOT to mention, I absolutely hate wearing a mask and so its easier to just not go to the gym. Everyone in the weight lifting section keep their masks on, and as far as I know, my VA only allow removing the mask in the cardio section...blegh.

One day...if I am lucky, I will add another room on top of the garage for the power rack and stuff to get it out of the house to get the wife happy.

 

[syntax]

I also recommend to try and gym at home.

Summer is awesome to go for a run or even start with a walk. Unless you in a very high crime area and fear for your life, this is the way to go!

I went the crazy route and got myself a barbell (the 20kg olympic one) with a power rack and just put it into the 1 bedroom which isnt really getting used, or only when we have visitors. Its awesome being able to gym at home and save my 15min trip to the gym and 15min back.

NOT to mention, I absolutely hate wearing a mask and so its easier to just not go to the gym. Everyone in the weight lifting section keep their masks on, and as far as I know, my VA only allow removing the mask in the cardio section...blegh.

One day...if I am lucky, I will add another room on top of the garage for the power rack and stuff to get it out of the house to get the wife happy.

Most guys at VA are lowering masks in when they are lifting and just put them on when replacing weights or walking around. It really is not bad.
Have you tried doing some of the HiiT classes etc as well? Once or twice a week (the classes arent real hiit) makes a massive difference to overall physique. (shameless punt, we run our own studio and have segregated blocks for each client so they dont have to wear masks and only wear them when they move to a cardio station)