The Bodybuilders Thread!

[The Voice]

All this talk of calories, I just need to make sure (because we use metric): 1 calorie = 4 kJ?

 

[Nick333]

All this talk of calories, I just need to make sure (because we use metric): 1 calorie = 4 kJ?

4.2 more or less. I prefer dealing with smaller numbers plus, a lot of the info on the webs is in calories.

 

[The Voice]

4.2 more or less. I prefer dealing with smaller numbers plus, a lot of the info on the webs is in calories.

Cool, thanks. Btw, how're you dealing with the 5kg increments? Must be rough!

 

[Nick333]

Cool, thanks. Btw, how're you dealing with the 5kg increments? Must be rough!

Well, only done week one so, not so bad. Struggled a bit with rows but, longer rest times helped a lot. Only really struggled with last couple of reps after a longer rest. I've got a feeling I'll need longer rests for squats tomorrow as well.

 

[Willie Trombone]

Well, only done week one so, not so bad. Struggled a bit with rows but, longer rest times helped a lot. Only really struggled with last couple of reps after a longer rest. I've got a feeling I'll need longer rests for squats tomorrow as well.

Everyone has their bugbear - rows aren't the easiest for some. Give it stick Nick!

My son started a month or so ago and has worked up to an 85kg squat - well on his way to his 100kg goal. Given that he's a swimmer, weighs around 70 and never lifted before, he's doing incredibly well. He does have pretty strong legs though. Genetics... not my side of the family alas
Stronglifts is pretty impressive IMO. Easy to follow and it's about numbers which keeps it interesting.

 

[Leonidas]

I also discovered that parmalat does a lactose free full cream milk so, over added two litres a day to my diet.

How much does that milk cost?

 

[Leonidas]

So it is uncontested fact that normal oatmeal is better than the instant oats because it has more fibre.

But what if you add oat bran to the instant oatmeal. Would that make up for the lower amount of fibre?

 

[Nick333]

How much does that milk cost?

About R15 a litre.

 

[StrontiumDog]

So it is uncontested fact that normal oatmeal is better than the instant oats because it has more fibre.

But what if you add oat bran to the instant oatmeal. Would that make up for the lower amount of fibre?

What is normal oatmeal? Do you mean rolled oats?

http://www.prevention.com/whats-healthier-steel-cut-oats-or-rolled-oats

 

[bromster]

For anyone who wants to try my staple breakfast:

70g woolworth's rolled oats
1 cup of 1% milk
.5 cup water
Pinch of salt
2 pinches cardomom powder
2 pinches cinnamon
1 pinch nutmeg

Bring to a simmer. Add oats. Cook for about 6 minutes until soft and consistency as desired. I add 2 sweeteners, a little butter and a drizzle of honey.

I gym with a preworkout in the morning at about 8 on an empty stomach, have a small whey protein shake after, then eat these oats at around 11h30. This gives me such a headstart on my daily calories and is probably my main trick when it comes to staying lean.

 

[seanyp00h]

So it seems like my knees are keeping me from really pushing with leg day. I squat and deadlift with proper form (Not very heavy weight either) yet before I even get to leg extensions and leg press I get so much pain from my knees when pressure is applied to them - ie just by picking up the weights off the floor I get terrible pain when standing back up again.

My lower back also takes a bit of beating when doing deadlifts and sometimes goes into spasm. I keep the back arched and the knees don't go over my toes.

I must be doing something wrong as my knees are sore for the next 2 days. This is really pissing me off as legs are my main focus and I can't push as hard as I want to.

 

[Raphael123]

So it is uncontested fact that normal oatmeal is better than the instant oats because it has more fibre.

But what if you add oat bran to the instant oatmeal. Would that make up for the lower amount of fibre?

So is there anything wrong with Jungle Oats?

 

[Willie Trombone]

What is normal oatmeal? Do you mean rolled oats?

http://www.prevention.com/whats-healthier-steel-cut-oats-or-rolled-oats
View attachment 184460
View attachment 184458

@b1scu1t so is that infographic any use? Since GI is old school, does it really matter that you prefer quick cook oats to steel cut oats? Why worry about fibre content? Why not just eat all your calories at breakfast and skip the rest of the days meals if GI counts for nothing and a calorie is a calorie?

 

[Willie Trombone]

So is there anything wrong with Jungle Oats?

This one is good:

This is good:

This one is not:

This is good:

This is not:

This is probably the best

http://www.woolworths.co.za/store/f...uct-details-index.jsp?productId=6009182681926
Takes a bit longer to cook but I like the flavour of steel cut oats.

 

[Tinuva]

So it seems like my knees are keeping me from really pushing with leg day. I squat and deadlift with proper form (Not very heavy weight either) yet before I even get to leg extensions and leg press I get so much pain from my knees when pressure is applied to them - ie just by picking up the weights off the floor I get terrible pain when standing back up again.

My lower back also takes a bit of beating when doing deadlifts and sometimes goes into spasm. I keep the back arched and the knees don't go over my toes.

I must be doing something wrong as my knees are sore for the next 2 days. This is really pissing me off as legs are my main focus and I can't push as hard as I want to.

I don't really know your history, so more info would help.

On the assumption that you are new to lifting:
It could be that your body is still or still need to adapt to regular exercise. This goes for the bones and ligaments just as it goes for muscle. What happens with knees, sometimes there are small bone fragments between the bones, where the upper and lower connect, and when you do exercise, this causes grinding on the bones. Hurts like hell. You need to get rid of these, by keeping on doing exercise until all of it is worked out, I suggest keep with low weights. The other option is to stop doing exercise that causes this grinding.

The other problem could be, your ligaments and muscles are too tight, and you need to add stretching to your program. Ie. Proper warmup before you start your first main exercise, and proper cooldown. Proper cooldown is stretching after all your exercises. Proper warmup can vary, you need to practise form with no weights or just a barbell bar before you add any weights, and work up your weights up to your working weight. Eg. if you do 80KG squats at 5 reps per set, start with 2x 20KG (just bar) sets of 10 reps. then 2x 40KG of 7-8 reps. then maybe 1x 60KG set of 4-6 reps. Then only do your actual working sets.

The other assumption is, if you are a regular gym visitor, then your problem is much more severe and you need a professional to give you advice on what to do.

 

[seanyp00h]

I don't really know your history, so more info would help.

On the assumption that you are new to lifting:
It could be that your body is still or still need to adapt to regular exercise. This goes for the bones and ligaments just as it goes for muscle. What happens with knees, sometimes there are small bone fragments between the bones, where the upper and lower connect, and when you do exercise, this causes grinding on the bones. Hurts like hell. You need to get rid of these, by keeping on doing exercise until all of it is worked out, I suggest keep with low weights. The other option is to stop doing exercise that causes this grinding.

The other problem could be, your ligaments and muscles are too tight, and you need to add stretching to your program. Ie. Proper warmup before you start your first main exercise, and proper cooldown. Proper cooldown is stretching after all your exercises. Proper warmup can vary, you need to practise form with no weights or just a barbell bar before you add any weights, and work up your weights up to your working weight. Eg. if you do 80KG squats at 5 reps per set, start with 2x 20KG (just bar) sets of 10 reps. then 2x 40KG of 7-8 reps. then maybe 1x 60KG set of 4-6 reps. Then only do your actual working sets.

The other assumption is, if you are a regular gym visitor, then your problem is much more severe and you need a professional to give you advice on what to do.

Thanks for this. I'm not new to exercise but am relatively new to lifting weights with legs. Before I just used to use the leg press and machines.

I have an almost religious warm up and stretch routine before I train anything, on leg day I cycle for 10 minutes and then stretch out all the muscles, no weights on the bar for the first and work my way up the pyramid.

It's definitely not a grinding feeling and I think you are spot on with the ligaments. I'll give the legs a break this week and see if the pain happens again next week.

 

[Tinuva]

Thanks for this. I'm not new to exercise but am relatively new to lifting weights with legs. Before I just used to use the leg press and machines.

I have an almost religious warm up and stretch routine before I train anything, on leg day I cycle for 10 minutes and then stretch out all the muscles, no weights on the bar for the first and work my way up the pyramid.

It's definitely not a grinding feeling and I think you are spot on with the ligaments. I'll give the legs a break this week and see if the pain happens again next week.

Try to move the stretching to after your work out. You must warm up before workout, not stretch before the workout. Well you can stretch before the workout, but it isnt worth as much as stretching after your workout.

When I started with squats, I had some pain in the beginning, but it went away after 1-2 months, and since then never had the issue again.

 

[Willie Trombone]

I've also had issues on and off with knees, but only very occasionally.
Sean - have you tried an explosive movement with light weight before?
The thing with that kind of exercise is you can control the speed and impact, but I'm not sure it'll be easier. As far as workout is concerned, I'd challenge anyone who pushes heavy on leg day to try this - I get a far better muscular workout from this than my squats, but it kills you cardio wise. Given that it's lighter weight wise, it may be easier to do depending on the nature of your leg troubles.

[video=youtube;abnaNJUNNK4]https://www.youtube.com/watch?v=abnaNJUNNK4[/video]

 

[seanyp00h]

I've also had issues on and off with knees, but only very occasionally.
Sean - have you tried an explosive movement with light weight before?
The thing with that kind of exercise is you can control the speed and impact, but I'm not sure it'll be easier. As far as workout is concerned, I'd challenge anyone who pushes heavy on leg day to try this - I get a far better muscular workout from this than my squats, but it kills you cardio wise. Given that it's lighter weight wise, it may be easier to do depending on the nature of your leg troubles.

[video=youtube;abnaNJUNNK4]https://www.youtube.com/watch?v=abnaNJUNNK4[/video]

I havn't tried anything explosive. I'll take a look at the video after work.

I would prefer to be doing dynamic explosive movements as atleast that way I feel like I'm doing a lot more and won't get bored as easily.

 

[StrontiumDog]

Judging from thumbnail, Mike Chang looking ripped! Probably making good money off youtube now.