The Bodybuilders Thread!

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I'll post a pic(s) sometime... just note that it is my current diet and will change again soon. I am running below maintenance to drop body fat while trying to keep muscle weight. I've got a bit of blubber around the belly. But I guess it is ok-ish to be less defined as this is bulking time... Another thing is that my metabolism is through the roof and I really have to eat a crap load to bulk :( I am only 95Kg @ 1.82m at the moment and going for 100Kg before end of June. Then I will have to re-assess my diet to maintain 100Kg

@ Slootvreter, what else must I post? I don't drink, apart from the water/juice/milk I drink during the day and I don't snack on chips en sweets...

edit: oh, and I do eat a pizza or sushi every other weekend...
 
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Chris H eating good fats will not slow down fat loss. You need more EFAs and less protein. When I was into bodybuilding I had 30mls of flaxseed and salmon oil a day all while getting leaner. You can not absorb all that protein a day. Okes like Jay Cutler and Marcus Ruhl who is over 150kg eat 400-500g/day and they can only do that coz of all the roids they do.
 
Yup, the diet is far from perfect and ofc more good fats from flax/salmon oil will be benificial. I am low on oil atm. (except for the caps) but I do add a table spoon full to my vegies/rice (tastes kark) every now and again.
 
Can anyone recommend a good diet for bulking and which protein shakes to use?
 
i've been using evox's 5xl shake for a month now. 2 scoops with 400ml water twice a day in between meals and 2 scoops after training (which is 3-4 times a week, depending on how lazy i am)
i dont really follow any "diets", i just eat whatever i feel like, but by just adding the shake, i've gained +-2kg while dropping from 9% to 8% body fat.
not really sure how that works because the shake is relatively high in carbs and i drank A LOT more alcohol than the previous month in which i gained less and went up from 8% to 9%. so ja, a bit confused but very stoked.

can someone explain the use of these flax/salmon oil stuff?
and what's good fats and bad fats?
 
Please give your comments on improving this diet plan….

06:30 - 1 cup of Oats with 1 scoop protein in it, 2 scoops Whey Protein Shake, Flaxseed oil
- 1 pack Animal Pak

08:00 - Rye Biscuits with cheese & Tea

10:00 - Whole wheat bread with cheese, and a fruit

13:00 - Tuna with green & red pepper

15:00 - Whey Protein Shake
- 1 pack Animal Pump

16:45 - 18:45 - GYM
- Whey Protein Shake

19:00 - 10 Egg whites, Hake, Peanut Butter, 2 or 3 Potatoes, mix veg

21:00 - Cottage Cheese, Peanut Butter, Flaxseed oil
 
Ya, you eating too much for supper, rather have a bigger breakfast. Try get min carbs in at night. Ur protein shake will take care of ur post workout nutrition,
 
I've never heard anything about limiting tuna. I'm on 1 can a day before gym as well... Below is a Macro I typed just now. I've changed my diet for bulking now. Lost loads of fat while keeping my body weight the same. :D W00t! :D anyway, here is a pic of the macro:
EAT FOOD!!

I think it is good practice to keep a macro of your daily intake. There are a few basic things to remember, I've started a new thread on this...

Go here: http://mybroadband.co.za/vb/showthread.php?t=172667

Use this site to help you identify the total carbs, protein and fat in the food items you eat each day.
 
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So it seems no one wants to post a photo of their progress so I will go first. In this picture my wieght is 95KG. In January 2009 I was at 85Kg. I got to 95Kg in 4 months and ended up having a bit of a belly. The diet I posted before the macro is what I used to get rid of some bodyfat while still building muscle. This is what I look like now. I've got another 5 to maybe 10kg to pick up before August as this is when I will start cutting for summer.

Photo of me.

I used to be 72k since 18y/o with a low of 68Kg at one stage after I was ill. This was 3 years ago and I've worked myself up from 68 to 95kg. My height is 1.82m.

I will start posting measurements later as well.
 
Not bad - I'm trying to loose 10kg :p But finding it difficult to get to gym and muaythai during the week - hopefully things start improving.
 
Hey guys, I'm a chick. I'm 1.58m, 55kgs and no idea what my bodyfat % is. I feel like I've been cutting forever, but its been only since Feb.

I'm trying to get more muscle, but I can't seem to eat enough protein no matter what. Which protein supp brand is good? I'm afraid of going for a random one or spending hundreds on a dud, in case it makes me retain water or gain a lot fat(not trying to bulk). I'm currently supplementing my diet with USN Diet Fuel, which I know is pants, but its got a lot more protein than carbs.

If anyone could recommend a high quality filling protein shake for someone that is trying to stay trim & gain muscle, that would be great. I need loads because I'm running cl*n & t3 (with 4 days cardio & 3 days resistance).
 
Vinia said:
Hey guys, I'm a chick. I'm 1.58m, 55kgs and no idea what my bodyfat % is. I feel like I've been cutting forever, but its been only since Feb.

I'm trying to get more muscle, but I can't seem to eat enough protein no matter what. Which protein supp brand is good? I'm afraid of going for a random one or spending hundreds on a dud, in case it makes me retain water or gain a lot fat(not trying to bulk). I'm currently supplementing my diet with USN Diet Fuel, which I know is pants, but its got a lot more protein than carbs.

If anyone could recommend a high quality filling protein shake for someone that is trying to stay trim & gain muscle, that would be great. I need loads because I'm running cl*n & t3 (with 4 days cardio & 3 days resistance).
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Check your PM
 
Tamerlane said:
No , You see I keep eating non stop a little by little I carry my food with me in a lunch tin my breakfast can last 40 min cause i eat slowly. The trick is to keep eating good food.


You know I was stuck at 79 kg for a while and when I started heavy squats I noticed after some time my legs and arms getting bigger.In no time my weight shot up to 83 kg.Thanks to my high protein diet and Usn Fast Grow Anabolic. My motto is train like a barbarian , eat like a barbarian ,sleep like a barbarian and then ya look like a barbarian.lol
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indeed, squats are a bodybuilders foundation, i have also heard that doing squats releases HGH in the body, or at least another amino acid to help with muscle growth, can anyone confirm that?
 
cwisking said:
indeed, squats are a bodybuilders foundation, i have also heard that doing squats releases HGH in the body, or at least another amino acid to help with muscle growth, can anyone confirm that?
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Normally heavy movement exercises that encompass compound movements like squat(deadlift etc) cause elevated amounts of testosterone to be released which is of course beneficial for muscle growth .
 
i've started doing german volume training, as i think i hit a plato in most of lifts (ie bench and shoulder press)...

...a guy on one of my other forums, gave me this routine. this week was week 1, so i'll let you know how this worked after 4-5weeks.

1. All rest intervals must not exceed 1 minute.
2. You must select a weight where you will start paining at the 7th set, generally a weight you can comfortably pump out 15 reps with (75% of your max)
3. If you can feel you can do more exercises afterward, you have chosen a weight thats too light, you should only do this and be finished. no more.

monday: Chest and Triceps

10 X 10 bench press/dumbbell press
10 X 10 cable push downs/skull crushers

Tuesday: Back and biceps

10 X 10 barbell rows/lat pull downs/t-bar rows
10 X 10 rope hammer curls/dumbbell hammer curls

Wednesday: Legs

10 X 10 calf raises/seated calf raises
10 X 10 squats/leg press

thursday: Shoulders

10 X 10 shoulder press/side laterals/upright rows

Friday: Arms

10 X 10 barbell curls
10 X 10 weighted dips/barbell skull crusher

After some time you can also mix it up a bit and superset the sets like 10x10 bench press supersetted with flyes. i.e 10 reps bench, immediately 10 reps flyes rest 1 minute then repeat.

you will get a great pump and cardio workout too
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i slightly altered it for myself, but i posted his program as is
 
wizdumb said:
i've started doing german volume training, as i think i hit a plato in most of lifts (ie bench and shoulder press)...

...a guy on one of my other forums, gave me this routine. this week was week 1, so i'll let you know how this worked after 4-5weeks.



i slightly altered it for myself, but i posted his program as is
Click to expand...

Looks more like cardio than anything else :p But you'll have crazy pumps if nothing else :D
 
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