The Bodybuilders Thread!

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Tinuva said:
It is easy to keep muscles in maintenance mode.

Lets say you want to focus chest + triceps (which makes sense, many guys want to for whatever reason), I would do it like this.
Make up a 3 day gym program.
Day 1: This will be my heavy chest day. Start with Bench Press 90% of 1RM, which will take up 20-30min of my session. Then after that finish up with 1 more chest exercise, after that do 1 back, 1 shoulder, 2-4 arm exercises (2 for biceps, 2 for triceps do triceps after biceps to give them some rest time)
Day 2: Rest
Day 3: Light chest day. Start with bench press, do it at 60% of your 1RM , do it different, ie. dynamic mode, fast up, slow down, keep pauses top/bottom. Then do 1 light back, shoulder, 2 arm exercises. This session should have gone fast because it is easy and light. Then do 4 sets of squats, not too heavy, not too light, 80% of what you usually can do. Practice form and technique, that is all. If you want, you could have skipped the back exercise, and do deadlifts after squats, BUT dont go heavy on the deadlifts, the squats already worked your core and legs, so I would do deadlifts at 70%.
Day 4: Rest
Day 5: Medium bench press day, same with all the other exercises, do them at about 75% of 1RM.
Day 6: Rest
Day 7: Rest

See what I did? I focuses on chest by making it the 1st exercise every time, which is when you have your most energy. Doing bench press 3 times a week in that format sure as hell boost growth there if eating correct. But I also did the other exercises, and kept them in check mostly.
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So essentially full body workouts on days 3 and 5? I will try it out but have only been getting to gym once a week lately. My old man had heart surgery and that's taken up a lot my time the last month, amongst other things. Then I do pushups and pullups at home on different days when I can't get to the gym.
 
InternetSwag said:
Eating properly is such hard work >.>
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So true :(

StrontiumDog said:
So essentially full body workouts on days 3 and 5? I will try it out but have only been getting to gym once a week lately. My old man had heart surgery and that's taken up a lot my time the last month, amongst other things. Then I do pushups and pullups at home on different days when I can't get to the gym.
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Heh I am in the same boat, well not with the old man, but that I don't have time.

So today I made a change, I went to gym during lunch. Went well, so gonna do this going forward.
 
only time I eat properly is when I'm trying to loose weight.

Its something you need to make time for - I gym in the morning, getting up before 5 usually, I then swim in the afternoons (well - for the last three weeks :)), on top of that I do 220 hour work months, and maintain a house (plastering, painting, etc, etc.)

My only loss is on sleep, I think I manage about 5-6 hours decent sleep hours, even on weekends I can't sleep more.

(My swimming is still pretty ****ty, 22m45s for 1km - but its getting better, started at 27m for 1km 3 weeks ago, want to work down to about 15min - then increase to 1.5km a day)
 
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xrapidx said:
only time I eat properly is when I'm trying to loose weight.

Its something you need to make time for - I gym in the morning, getting up before 5 usually, I then swim in the afternoons (well - for the last three weeks :)), on top of that I do 220 hour work months, and maintain a house (plastering, painting, etc, etc.)

My only loss is on sleep, I think I manage about 5-6 hours decent sleep hours, even on weekends I can't sleep more.

(My swimming is still pretty ****ty, 22m45s for 1km - but its getting better, started at 27m for 1km 3 weeks ago, want to work down to about 15min - then increase to 1.5km a day)
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Jeez man, I know what it's like working 200+ hours, I literally was working my life away.

Dunno how you can do it.
 
InternetSwag said:
Usually end up at about 3000+ cals, but how much fat should I be getting and is it really an issue?
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How much fat depends on all your macros, frankly I don't this but you should work out what you require per day based on your BMR and activity levels / goals and then work out your macros and plan your meals.

I.e are you going to eat 3000 calories at ant 50/30/20 split etc (protein/fat/carbs) - that is a low carb ration btw

Remember fats aren't the biggest cause of weight gain, carbs ultimately are (of course fats can too before someone argues)

IMO go read the diet threads on anabolics forum
 
You should be ok with that amount of fat for a short amount of time (i.e. less than three months) if your on a cut.
 
InternetSwag said:
I made a concoction including 410 grams of baked beans, 3 eggs and 100g of cheese.

Didn't taste too bad.
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I've been having to get up at stupid o'clock for work the last couple of weeks and found I started skipping on the breako for an extra 30 mins of zzz.

What I do now is make a "breakfast" shake the night before:

- 2 whole raw eggs
- 1/2 tub fat-free cottage cheese
- 1 1/2 tbsp peanut-butter
- 1x large banana
- 1/2 serving Evox Cookies and Cream synergy whey protein
- 2 cups of milk
- dash vanilla essence
- 2x teaspoons instant coffee (I use Nescafe)

I leave it in the fridge overnight and grab it in the mornings for the drive to work. It actually tastes really good.
 
I'm not talking about healt, some studies suggest the protein is more more available when cooked. (something like 30-35% more - can't recall exactly)
 
xrapidx said:
I'm not talking about healt, some studies suggest the protein is more more available when cooked. (something like 30-35% more - can't recall exactly)
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http://www.livestrong.com/article/264564-raw-egg-protein-facts/

The opposite is true according to a study published in the Journal of Nutrition. The study found protein from cooked eggs is absorbed by the body at a rate of 91 percent, while only 50 percent of raw egg protein is absorbed. According to researchers, the higher rate of protein absorption from cooked eggs results from the structural changes in the protein molecule induced by heating. Cooking eggs provide more easily absorbed protein without any of the risks associated with consuming raw eggs.
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xrapidx said:
I'm not talking about healt, some studies suggest the protein is more more available when cooked. (something like 30-35% more - can't recall exactly)
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Ya ya. I know that, but the shake is only temporary while I'm at the client. I'll go back to my usual cooked breako as soon as I'm done here. Finishing this week.
 
Ya ya. I know that, but the shake is only temporary while I'm at the client. I'll go back to my usual cooked breako as soon as I'm done here. Finishing this week.
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Maybe add the eggs in the morning, is it safe to crack eggs and then leave them even if they are in the fridge and "mixed"?
 
Don't drink raw eggs. Besides the health risks, far less of the protein is absorbed than when it's cooked.
 
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