The Bodybuilders Thread!

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APoc184 said:
For the guys working out in their garage/home like I do.

How do you load up on weight for calf raises?

I do standing single-leg weighted calf raises. I hold a 22kg dumbbell in one hand to add that extra weight but it is uncomfortable. Also tried hanging the weight on a thick rope and hang it from my shoulder. But that is even more uncomfortable as the rope "cuts" into the shoulder and leaves nasty marks.

I haven't found a nice way to do seated yet. Not with enough weight anyway.
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Don't you have a squat rack? If so, try standing barbell calf raises. Pretty much, put the weight on the bar, load it up like you would for squats, only difference is, instead of going down for a squat, do calf-raises.

This will feel awkward and difficult at first, but it will help you get used to heavier weights than what you squat which is a good thing.
Worst case scenario, you can still squat down if the weight is too heavy and let it land on the squat rack.
 
Joker said:
/snip
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Thanks a lot.

According to Fatsecret (im not sure if im reading this properly it says: 40% of RDI* (1574 cal)), i consumed 1574 Cal yesterday, i need to consume 3600 Calories to lose weight and 4000 Calories to gain weight. Thats according to Fatsecret.

Calculator.net recommends for my age, height and activity i take:

You need 2,883 Calories/day to maintain your weight.
You need 2,383 Calories/day to lose 0.5 kg per week.
You need 1,883 Calories/day to lose 1 kg per week.
You need 3,383 Calories/day to gain 0.5 kg per week.
You need 3,883 Calories/day to gain 1 kg per week.

My BMI = 26.85 kg/m2 (Overweight)
And my body fat = 14.5%

So, im not sure if i should be wanting to lose weight, if i want to build muscle, i've only been focusing on strength for the past 5 months that i have been gyming, and only since about 2 weeks ago, i've been focusing on building muscle and definition and started using free weights instead of the machines.

So do i need to start increasing calories, and changing my gym routine, or continue what im doing, but just up certain things in my diet?
 
Fatsecret will adjust those numbers as you lose weight - it's just saying as step one reduce your intake to lose weight healthily and not a crash, eventually you'll be on about 2800+- which would be your ideal RDI.

1574 is definitely too low and not healthy especially if you're doing weights, you'll feel weak and tired with no strength.

However all this is guesstimation and experimentation, if you really wanted to give this 100% you'll need to see a nutritionist/dietician who would take your lifestyle and exercise into account.
 
Joker said:
Fatsecret will adjust those numbers as you lose weight - it's just saying as step one reduce your intake to lose weight healthily and not a crash, eventually you'll be on about 2800+- which would be your ideal RDI.

1574 is definitely too low and not healthy especially if you're doing weights, you'll feel weak and tired with no strength.

However all this is guesstimation and experimentation, if you really wanted to give this 100% you'll need to see a nutritionist/dietician who would take your lifestyle and exercise into account.
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Thats exactly whats happening, im not feeling up for gym certain days.

I've already been to the nutritionist at my gym, he gave me a eating plan, that i don't feel has been working so well, when i was following it, i was even more tired all the time, i had no feel for gym, i was going to gym, and just not feeling up for it. Now that i've changed it up a bit and eating what i am eating, i have like on and off days at the gym, which i dont understand? For this weeks so far, Monday i felt perfect, when i went to gym, i could run a full 20 minutes on the treadmill, and still do my routine for that day. Tuesday again, i was drained, i ran for 5 minutes, and was absolutely exhausted, and couldn't anymore, i couldn't even do my routine. Then yesterday, i was on top form again, i done cardio, and was fine to do my routine as well.

Im going to up my calorie intake for today, so far im on 600 Calories for the day, i would like to see how i feel later at the gym.
 
Tinuva said:
Don't you have a squat rack? If so, try standing barbell calf raises. Pretty much, put the weight on the bar, load it up like you would for squats, only difference is, instead of going down for a squat, do calf-raises.

This will feel awkward and difficult at first, but it will help you get used to heavier weights than what you squat which is a good thing.
Worst case scenario, you can still squat down if the weight is too heavy and let it land on the squat rack.
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Thanks I'll try that.

I did try it once before but stopped because, like you said, it felt very awkward and like I'm falling over the whole time.

Will try it again on the next leg day and see how it goes.

Actually thinking about building my own type of calf raise attachment onto my home made squat rack. Just an attachment with shoulder padding that will glide on the upright bars and allow me to load weight on it. Can't be that difficult.
 
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Joka69 said:
Now that i've changed it up a bit and eating what i am eating, i have like on and off days at the gym, which i dont understand?
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Yep, your diet was/is inconsistent - aim for the recommended calories every day, and get off sugar which will spike you up and down. Carbs will give you the energy to do gym, protein will help rebuild muscle and recovery.
 
Joker said:
Yep, your diet was/is inconsistent - aim for the recommended calories every day, and get off sugar which will spike you up and down. Carbs will give you the energy to do gym, protein will help rebuild muscle and recovery.
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Thanks for the heads up hey! Im going to give it a try today and see how it goes.
 
I do standing barbell calf raises, I just hold the bar at hip height with my arms straight. I also do seated calf raises with the bar over my legs near my knees. Currently doing 5x15 @ 55kg.
Calves is one of the hardest groups to do at home :(
Donkey calf raises is a nice one if you have a SO or willing person to help ;-p Unless your SO or training partner weights 200 kg's....
http://www.bodybuilding.com/exercises/detail/view/name/donkey-calf-raises
 
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I seriously never thought this day would come so soon. Buy I have run out of weights.

Will have to buy 20kg plates or else I can't progress with deadlifts anymore.
 
Picard said:
I wish DJ... would have invested as much of his research in bodybuilding as he has in cooking.
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wut? why... all the research that needs to be done has been done. all you need to understand is that it is all entirely worthless if YOU don't do the work. or do you want dj to come and put weights in your hands and move your arms for you too?
 
While you brought up DJ... again.

I used to be a rather enthusiastic wannabe chef before I embarked on this whole lifestyle change.

I tried a new recipe, technique, dish, etc every week and I was one of the more active guys in the "What's for supper" thread and Food Cooking sub-forum.

That has changed quite dramatically now and I barely take a glance over there now. Only so many ways to cook vegetables/eggs/chicken without cheating on your diet.

It does kinda get boring but to me it is totally worth it so far. I am down 25kg in total and healthier than ever. I look and feel great.
 
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