six days a week.
Just following the diet that comes with the program - the first week was around 3000 calories, not sure of this week, probably the same. Seems to be high protein diet.
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The Bodybuilders Thread!
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six days a week.
Just following the diet that comes with the program - the first week was around 3000 calories, not sure of this week, probably the same. Seems to be high protein diet.
InternetSwag
Expert Member
Sick again >.<
The flem from when I was sick last time gave me an infection in my chest.
brb 3 weeks of stagnation.
The flem from when I was sick last time gave me an infection in my chest.
brb 3 weeks of stagnation.
Did squats on Saturday, my 3rd session and managed a new personal best of 78kg so over my bodyweight now.
After the 7th set my legs where wobbly as hell, tried to do lunges, did one but was stuffed, just would of ended up hurting myself.
Yesterdays back workout didn't start too well, was Sunday so was lazy from the start, gave up on the back workout and started a shoulder routine which went fine, then went to back again being fully warmed up and managed 5 sets of 130kg on deadlifts 4 reps and 60 wide grip pullups and 20 chin ups.
My traps, upper back and rear delts are aching today and it's Bench time after 5pm.
After the 7th set my legs where wobbly as hell, tried to do lunges, did one but was stuffed, just would of ended up hurting myself.
Yesterdays back workout didn't start too well, was Sunday so was lazy from the start, gave up on the back workout and started a shoulder routine which went fine, then went to back again being fully warmed up and managed 5 sets of 130kg on deadlifts 4 reps and 60 wide grip pullups and 20 chin ups.
My traps, upper back and rear delts are aching today and it's Bench time after 5pm.
Tinuva
The Magician
Well I have been sick for a week, but didn't take off from work, just skipped gym, also kept going to dance.
Feel much better today, in fact, only the running nose part that is left, which is always the case, so will go back to gym this afternoon after work.
Feel much better today, in fact, only the running nose part that is left, which is always the case, so will go back to gym this afternoon after work.
I speak under correction, but if you were gaining too much fat then you were eating too many calories for the level of exercise you were doing. I gather it's acceptable to gain some fat when gaining muscle, perhaps the others can tell us what ratio is acceptable.
Perhaps GOMAD is not for you then...
In terms of how fast one can gain muscle, I believe it's somewhere between 500g and 1kg per month, and that would be for a beginner. A very slow process compared to losing fat which is anything from 500g to 1kg (or more) per week! 500g of fat loss per week being the 'ideal' amount. Again, speaking under correction as the resident non-expert
I can totally believe that whole losing up to 1kg in a week... Ah the life of a skinny guy
Regarding my training program, i am going to be meeting up with a friend of a mine who's recently become a PT at Virgin Active. He knows me for years thus knows my body type and the problems I been facing wrt weight gain, so I'm hoping he'll be able to suggest a program that will address my training goals.
Thanks Ryan (aka resident non-expert)
for your comments.. Always interesting to read.InternetSwag
Expert Member
I was exactly the same, was fine the weekend, even had a party.
Sunday night my lungs went all kamikaze mode. Got a nice lecture from my doctor about swallowing flem, the stomach acid does destroy it and any germs in it, but it post nasal drip.
Hope you don't follow my example though
Stay Healthy!
Orihalcon
Expert Member
BF% coming down nicely. 13%-14% right about now judging from what others looks like at this percentage. Will know for certain in 4 weeks when I go back to get measured. Top four abdominal muscles popping and getting nice vascularity in arms and shoulders.
Still on track to hit 10% by middle of May. Then onward to 7% by middle of June.
Coming from a person being fat all his life - actually being in shape is a damn nice feeling. Constantly like "so this is how the fit people live and experience life".
Still on track to hit 10% by middle of May. Then onward to 7% by middle of June.
Coming from a person being fat all his life - actually being in shape is a damn nice feeling. Constantly like "so this is how the fit people live and experience life".
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Tinuva
The Magician
Which is why I spit a lot of it out. So here at work, I take a whole roll of toilet paper, and every time something wants to go down, I spit it out, and throw it away. Which is the best way I can get rid of it other than going to the toilet the whole time and do it there.I was exactly the same, was fine the weekend, even had a party.
Sunday night my lungs went all kamikaze mode. Got a nice lecture from my doctor about swallowing flem, the stomach acid does destroy it and any germs in it, but it post nasal drip.
Hope you don't follow my example though
Now you can't prevent swalling it all, as long as you don't do it too much.
Additionally, I keep my body topped up with med-lemon and multivitamins.
ps. Most multivitamins suck, your body can't take it in for one, and for two it probably make people more sick. Here is an interesting article about it:
What your Health Food Store Won’t Tell you about Multivitamins
So basically, make sure your multivitamins come from natural sources. I think this is one of the reasons why I always liked Opti-men multivitamins over most other multivitamins, because I actually felt better the times I do take it.
I have been on a low carb diet for about a month now, Friday there was No electricity , we had family down and they went out to buy takeaways, Chicken breast fillet burgers and chips from McDonalds.
Ate mine and chips, ate my wife's chips, Dad's left overs and huge large helping of chips, I just couldn't stop, I was still hungry afterwards as well.
So one hell of a carb junk food binge.
Saturday was drooling for more...................:twisted:
Ate mine and chips, ate my wife's chips, Dad's left overs and huge large helping of chips, I just couldn't stop, I was still hungry afterwards as well.
So one hell of a carb junk food binge.
Saturday was drooling for more...................:twisted:
Orihalcon
Expert Member
Haha!
Just call it a refeed. Depending on how low you keeping those cards...that binge might have done some good by restoring leptin levels
Always look on the possitive side of things
Just call it a refeed. Depending on how low you keeping those cards...that binge might have done some good by restoring leptin levels
Always look on the possitive side of things
InternetSwag
Expert Member
Bro you will look sick at anything below 10%.
I'm excited for you
Oh snap! Informed as always Tinuva
Thank you so much. I actually been taking Dis-Chems self made multi's. It's probably not from natural sources! I will do some reading up on it.
Can't wait to start bulking for winter, thinking 4 months bulk 2 months cut. That way I'll look like I'm chiseled out of marble instead of marshmallow ;D Thinking of tracking progress and taking before/while/after pics etc. Will see...
Orihalcon
Expert Member
On that point.
I would advise getting your bf% low first then bulking. Or at least never letting it get above 17% when you bulk. All the articles I've read regarding cutting and bulking always had the same tagline - get as ripped as possible first, assess your natural muscle that you currently have and then decide what you want to do.
Poeple always say, "I want to put on 10kg of muscle", but I don't think most people know what the hell 10kg of muscle will look like on their frame. Too each his own of course, but it seems to me that builking from a low bf makes it easier to control and easier to get back to that lean %.
What's your current weight and bf % like, and of course, what's the goal?
I would advise getting your bf% low first then bulking. Or at least never letting it get above 17% when you bulk. All the articles I've read regarding cutting and bulking always had the same tagline - get as ripped as possible first, assess your natural muscle that you currently have and then decide what you want to do.
Poeple always say, "I want to put on 10kg of muscle", but I don't think most people know what the hell 10kg of muscle will look like on their frame. Too each his own of course, but it seems to me that builking from a low bf makes it easier to control and easier to get back to that lean %.
What's your current weight and bf % like, and of course, what's the goal?
That's an excellent piece of advice, I have read the same from top guys in the business.
I have all ready started cutting again, I have lowered carbs, now to increase high intensity exercises.
I think plenty guys try to add bulk, not understanding that theyll carry this as they get older. Problem is when they get older and family or work come into full play, they will just end up being fat if they don't choose gymming/exercising as a lifetsyle until they die.
I would say 3 out of 5 guys I trained with 10yrs back who bulked up on Mass gainers are now flabby with man boobs.
I am so grateful I stayed away from mass gainers.
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RogueTr00per
Honorary Master
Hey, i see it's on par with US $ pricing at R425 for 180 tabs at SupplementWorld. I wonder why we get a good price on that but not other ON products
You don't take Opti-Men regularly? How come?
I've dropped from 90.3 down to 86.2 over the last 2 months, due to the fact that I'll start bulking soon (h: 1.86). Probably (if i have to take a guess) at 12% bf at the moment. And I've not been on a scale for 1.5 weeks, if I have to guess I'm < 86 currently.
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RogueTr00per
Honorary Master
Did u gain strength or just maintaining on this current regime?
I'd say what I am lacking, is the cardio. Not doing any cardio currently, so I should look to incorporate that into my 3 days a week SL 5x5.
Orihalcon
Expert Member
I have lost a little strength yes, but not a lot. Happy to maintain my current strength and muscle while shedding the fat.
For me the key is still to lift heavy from time to time while cutting. Many people go for low weight high volume...this approach for me does not work. I push my last sets to the max that I can. I've even added back some strength on all my upper body routines. I have not lost any strength in my legs so far.
For me the key is still to lift heavy from time to time while cutting. Many people go for low weight high volume...this approach for me does not work. I push my last sets to the max that I can. I've even added back some strength on all my upper body routines. I have not lost any strength in my legs so far.
RogueTr00per
Honorary Master
Orihalcon, so you avoid all forms of sugar? Fruit too? And how do u handle sugar cravings?
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