The Bodybuilders Thread!

Status
Not open for further replies.
Dade Murphy said:
I've only really found one decent whey concentrate which is Supplement Factory Raw Whey Concentrate, but it's more expensive than SSA Super Whey

I mentioned the Massive Muscle earlier because it looks like the best rand/protein supplement around (I'm a student and money is my highest concern right now.) I understand it has more carbs than I would want but the Massive Muscle (R389/5kg) will last a lot longer than the SSA Super Whey (R439/2.5kg) in helping me reach my daily protein requirements.

Comments?
Click to expand...

Let's take a look at the math here.

Let's purely look at protein content here - which is what is important in a whey supplement product. Your Massive Muscle sup has a serving size of 100g! and only yields 37.5g of protein? 37.5%? Not good. Now, working off a 100g serving you get 50 servings in tub. That's it. Oh, not to mention you get 52.5g of carbs - made from dextrose and maltodextrin which are sugars and so damn cheap. This is why these substances are called fillers. I rather buy my dextrose separately at R36/kg and mix my own.

Let's take a proper Whey supplement no which should yield at least 80% protein per serving - 30g serving for 24g protein. Scaling that up we have a 45g serving giving you 36g of protein. Typical tub of 3.2kg will give you 71 servings. Oh, and that's at 2g carbs and 1g fat per serving.

The initial cost of a proper whey supplement is more expensive sure, but you can stretch it longer and you get a more focused product. Depending on your needs

If you want the extra carbs to add weight - sure, be my guest and use a mass building supplement. Just don't be blinded by the extra cost of a whey supplement and think just because it's less volume it will last a shorter period of time.
 
stevovo said:
I seem to have strained my left arm on Monday while trying out the close grip bench press. It still hurts a bit,just under the shoulder, opposite side from where the arm would rest against the body (dunno all the muscle names lol)

Should I wait until the pain clears completely before doing anymore exercises?
Click to expand...

Offcourse yes.
 
stevovo said:
I seem to have strained my left arm on Monday while trying out the close grip bench press. It still hurts a bit,just under the shoulder, opposite side from where the arm would rest against the body (dunno all the muscle names lol)

Should I wait until the pain clears completely before doing anymore exercises?
Click to expand...

does it hurt when you do this?

05b.jpg
 
stevovo said:
I seem to have strained my left arm on Monday while trying out the close grip bench press. It still hurts a bit,just under the shoulder, opposite side from where the arm would rest against the body (dunno all the muscle names lol)

Should I wait until the pain clears completely before doing anymore exercises?
Click to expand...

I've given up waiting for pains to go away. I've found icing the hell out of it daily helps.
 
stevovo said:
I seem to have strained my left arm on Monday while trying out the close grip bench press. It still hurts a bit,just under the shoulder, opposite side from where the arm would rest against the body (dunno all the muscle names lol)

Should I wait until the pain clears completely before doing anymore exercises?
Click to expand...

If I recall right you are new to lifting? So.. wtf are you doing close-grip for. Have you already maxed out your gains on regular BP? no I didn't think so.

bench press - back/front squat - deadlift - standing military press - pull-ups

For the first six months there's nothing else you need. Even after then.

Keep going the way you are and you'll be spending more time recovering from injury than actually working out. Read through this thread though and you'll see you're in good company :) think carefully who you're taking advice from. I saw someone offering up his tips on benchpress recently possibly it was to you, won't name names but him handing out BP advice is like Jacob Zuma handing out advice on cost-efficient home renovation.


sorry if I'm sounding harsh but newb mistakes don't HAVE to be made as some rite of passage... they can be avoided.
 
I'm in no way saying that I've maxed out my gains on bench press. I just read that close grip was for triceps and thought I would give it a go. I did put considerably less weight on the bar as well.

Just trying to mix it up a bit, keep the muscles guessing lol
 
stevovo said:
I'm in no way saying that I've maxed out my gains on bench press. I just read that close grip was for triceps and thought I would give it a go. I did put considerably less weight on the bar as well.

Just trying to mix it up a bit, keep the muscles guessing lol
Click to expand...

Upper half of a regular bench press is tricep dominant so if you want to overdevelop your triceps you can work on it by just doing half-reps of BP. (a more practical purpose for this technique is if you're having trouble with lockout)

Rather than keeping your muscles guessing, keep them under maximal load. as you said yourself and I think it holds for most guys, you have to lighten up the bar for close-grip. save the mixing it up for when you really have milked an exercise for all that you can
 
Orihalcon said:
Let's take a look at the math here.

Let's purely look at protein content here - which is what is important in a whey supplement product. Your Massive Muscle sup has a serving size of 100g! and only yields 37.5g of protein? 37.5%? Not good. Now, working off a 100g serving you get 50 servings in tub. That's it. Oh, not to mention you get 52.5g of carbs - made from dextrose and maltodextrin which are sugars and so damn cheap. This is why these substances are called fillers. I rather buy my dextrose separately at R36/kg and mix my own.

Let's take a proper Whey supplement no which should yield at least 80% protein per serving - 30g serving for 24g protein. Scaling that up we have a 45g serving giving you 36g of protein. Typical tub of 3.2kg will give you 71 servings. Oh, and that's at 2g carbs and 1g fat per serving.

The initial cost of a proper whey supplement is more expensive sure, but you can stretch it longer and you get a more focused product. Depending on your needs

If you want the extra carbs to add weight - sure, be my guest and use a mass building supplement. Just don't be blinded by the extra cost of a whey supplement and think just because it's less volume it will last a shorter period of time.
Click to expand...

Good point you bring up. I was solely looking at price/protein ratio. I just worked it out now and at 40g protein a day it turns out that because of all the filler the 5kg Massive Muscle will last for the same amount of time as the 2.5kg SSN Super Whey. Still slightly cheaper but not worth it.
 
Ok so I've decided that I'm gonna try and follow a workout routine and attempt to stop my noobness :p

Firstly, what is the difference between building strength and building muscle? From what I understand, they are related to an extent, but when someone wants to focus on building muscle, then they mean they want their muscle to 'look bigger'. Is that correct?

If that is correct the way I understand it, then what would be a good program to build muscle? How is the stronglifts 5x5?

Please don't tie me to a barge and set it alight for all these stupid questions :p
 
stevovo said:
Ok so I've decided that I'm gonna try and follow a workout routine and attempt to stop my noobness :p

Firstly, what is the difference between building strength and building muscle? From what I understand, they are related to an extent, but when someone wants to focus on building muscle, then they mean they want their muscle to 'look bigger'. Is that correct?

If that is correct the way I understand it, then what would be a good program to build muscle? How is the stronglifts 5x5?

Please don't tie me to a barge and set it alight for all these stupid questions :p
Click to expand...

http://www.bodybuilding.com/fun/living-large-jay-cutlers-8-week-mass-building-trainer.html

Basically, strength+proper nutrition = muscle gain. The stronger you are, the more you can lift, and feed your muscle accordingly. The optimal rep range to balance strength/muscle gain is 6-12. Just eat properly, follow that program, and you will be fine.

Also avoid all the broscience floating around. What works for one might not work for another.

http://www.youtube.com/user/strengthcamp/videos

That's Elliot's utoob channel, he knows a lot about bodybuilding and powerlifting. You can get some great advice from him, and incorporate them into your workouts. Test it&see if it works for you.
 
Last edited:
I am currently cutting and training for strength. I do heavy weights and weighted bodyweight exercises, but despite my high protein diet I consume low daily calories, to the point where I am losing about 1kg per month. I will do this until I get my body fat to 8 or 9%, then I will add an extra protein shake (about 400-600kcal) to my daily diet to allow myself to put on more muscle mass. Rinse repeat.
 
Going to ask the question here as the diet forum was a bit vague.

For the guys that are cutting or losing weight. What is a good diet and macro ratio's to go for. If you need specifics, 34 male, 118kgs, 186cm.

Myfitnesspal.com tells me 1900 calories
IIFYM.com tells me 2500 calories
Mark Lobliner tells me 3600 calories...

Jesus Christ...
 
I'd go for 2500. But it depends on how you plan on loosing weight. 3600 sounds more like maintenance
 
Cube3 said:
Going to ask the question here as the diet forum was a bit vague.

For the guys that are cutting or losing weight. What is a good diet and macro ratio's to go for. If you need specifics, 34 male, 118kgs, 186cm.

Myfitnesspal.com tells me 1900 calories
IIFYM.com tells me 2500 calories
Mark Lobliner tells me 3600 calories...

Jesus Christ...
Click to expand...

All you need to accurately work it out can be found here;

Read this first post.

http://forum.bodybuilding.com/showthread.php?t=121703981
 
Well I train 5 days a week.

3 of those weights, 2 HIIT cardio

Weights currently is 5x25... supersetting 1 exercise per muscle group, 10 - 12 reps, 2 mins rest and 5 sets.... upper and lower body split.

20 mins cardio at 120-125bpm before that.

HIIT is 20 mins of hell.... 30seconds crazy/30 seconds rest, or 15/45 ... the 30/30 kills me sometimes.
 
Cube3 said:
For the guys that are cutting or losing weight. What is a good diet and macro ratio's to go for. If you need specifics, 34 male, 118kgs, 186cm.
Click to expand...

Your own calorie consumption for the day is specific to you: Your height, weight, exercise routine and metabolism. Don't look at numbers.

Start by ensuring you have consistency in both your diet and exercise. On training days, I always do a minimum of 40min high intensity cardio, then weights. My workout is usually 90min, sometimes 105 with abs.

Ok, I weigh 78 now so you will need to eat more than me, but during the course of my day, I have a preworkout in the morning before gym, a single serving whey protein shake after gym, 70g rolled oats with 250ml 2% milk and sweetener, a tupperware of fruit (grapes, pineapple, whatever...) , a protein bar, 2 or 3 cups of tea with sweetener. The rest varies, but I keep portion size moderate.

Now that I have consistency, I can simply jump on the scale every week and see what is happening to my weight as well as whether I should eat more or less. Calorie counting is such a pain. I could never do it for more than a few days.

EDIT: Just for reference, when I was 90kg and highly motivated at the start of my cut, I didn't cheat at all. Nothing. Nada. I was losing about 2kg per week until I got down to 81-82kg, then I continued at about 0.5kg per week thereafter. Now I am cheating every now and then, so I'm stuck at 78. I'm going on holiday in a month though, so I need to get my ish together. What I have found works extremely well, is to have a deadline. Mine were H2O Party, Christmas Day, Holiday respectively. It is not easy to lose fat without any kind of target.
 
Last edited:
Status
Not open for further replies.
Back
Top
Sign up to the MyBroadband newsletter
X