The Bodybuilders Thread!

[xrapidx]

Try Madcow 5x5

 

[Murdoc]

I really dont have any hardcore set out program
I only do compound exercises, heavy weight few reps, 3 days per week.
I literally walk out feeling like i haven't put that much effort into the session at all.
Its 80% nutrition and 20% exercise . Most hardgainers (from what ive come across) are just under eaters and over trainers

I mainly eat chicken ,tuna ,brown rice, sweet potatoes, veggies for my main meals. Muesli and eggs for breakfast
And a fk load of peanut butter sandwiches between. Wholewheat.
SO between 6-7 times a day i eat.

 

[StrontiumDog]

Mudoc, so these peanut butter saamies are contrributing to lean muscle mass or just an extra layer of padding (i.e. fat)? Not trying to be funny, i have to ask.

 

[Murdoc]

Well, im no nutritionist but they certainly are bulking lean muscle on me.
My metabolism is fast as duk though and ive never had a problem gaining fat in all my years of eating junk food. So I can't give you a definite
I remember coming across a youtube of Jack Lalanne who recommended peanut butter sarmmies for skinny guys. And that guy was way ahead of his time
Also I avoided the cheap peanut butter

 

[Mr Feesh]

any one know of a sports dietitian/nutritionist in durban

 

[StrontiumDog]

Well, im no nutritionist but they certainly are bulking lean muscle on me.
My metabolism is fast as duk though and ive never had a problem gaining fat in all my years of eating junk food. So I can't give you a definite
I remember coming across a youtube of Jack Lalanne who recommended peanut butter sarmmies for skinny guys. And that guy was way ahead of his time
Also I avoided the cheap peanut butter

Which peanut butter are u eating? Which wholewheat bread?

 

[Ondier]

Peanut Butter is a very good protein source and it contains good essential fats as well. Look for any unsweetened natural peanut butter.

 

[Mercury12]

Serious question: How much peanut butter do you put on a sandwich?

 

[hawker]

Best compound exercises for someone just starting out looking to get stronger?

I have a barbell and some dumbbells but no bench unfortunately.

Thanks guys.

 

[Ondier]

As much as you like brother- get yourself a food scale and work out how many protein or calories you take in- on the above link I sent you you can work out your basal metabolic rate (BMR) - that is how many calories you burn a day by just doing what you normally do. If you take in 500 calories less than your BMR, you will loose weight. If you take in 200 - 300 calories more than your BMR, but good calories- not empty calories like sugar, you will gain lean weight if your training is in place. If you take in more calories than your BMR without training you'll get fat.

You'll be surprised of how far below your BMR you probably consume at this stage. you probably don't consume more than 2000 calories a day, and you are suppose (on averag) to consume around 3500 a day. If you multiply this by 4 you get your kilojoules intake,iow 3500 calories is 14000 kilojoules, per day.

There are real good info on www.anabolicsteroids.co.za - and you'll be surprised that most of the guys on there doesn't use gear. but they are all phenomenal athletes and gurus in BB in SA. They know their **** and it is free good solid info that might have cost you thousands from a trainer.

 

[StrontiumDog]

Good point Ondier. Basically if one doesn't work out one's BMR and weigh and calculate ones food/nutritional intake, then it's a hit and miss game as to whether u will lose or gain weight.

 

[Ondier]

Good point Ondier. Basically if one doesn't work out one's BMR and weigh and calculate ones food/nutritional intake, then it's a hit and miss game as to whether u will lose or gain weight.

Exactly brother Ryan

 

[StrontiumDog]

Guys, i am struggling to put on noticable size on my chest. The quality of my eating is average (not quite bodybuilder standards, but i do try to get in enough protein expecially on training days and recovery days ).

I only have time to gym twice a week, as i have other committments on other days.

Is it possible to gain size on my chest just by doing deadlifts, bench and dumbell press and squats? I have knee issues so the squats didn't feel too good last time even tho i started off light.

 

[Ondier]

Guys, i am struggling to put on noticable size on my chest. Is it possible to gain size on my chest just by doing deadlifts, bench and dumbell press and squats?

For size on your chest just do bench and dumbell presses, and dumbell flys. Deadlift and squat not going to help much on your chest.... and do flat bench as well as incline- at least 5 sets of each exercise with about 6 - 12 reps every set- and do four to five exercises for each muscle group

 

[StrontiumDog]

For size on your chest just do bench and dumbell presses, and dumbell flys. Deadlift and squat not going to help much on your chest.... and do flat bench as well as incline- at least 5 sets of each exercise with about 6 - 12 reps every set- and do four to five exercises for each muscle group

5 sets, really? I've been doing 3-4 sets per chest exercise, maybe 4 exercises max. Also, my strength levels wane so quickly that i tend to decrease the weight i am using after each exercise or as the sets progress

Best compound exercises for someone just starting out looking to get stronger?

I have a barbell and some dumbbells but no bench unfortunately.

Thanks guys.

scooby1961 on youtube has a video where he shows u how do work ur chest at home without a bench using the floor and dumbells.

 

[Ondier]

5 sets is where the real breakdown (and afterwards growth) of the muscle happens. Leave all chest exercises and just do 8 sets of Bench press (to test this theory) - see how your titties feel the next day- or even that night

Start light as a warm up exercise and then go heavier over two sets- then work it down to a "I can just do 8 reps" weight - train to failure with your last two sets- if you don't have a partner to assist, go lighter but still train to failure- even if it is on the 21st rep.

 

[StrontiumDog]

Ondier, thx for that. So my next question is then is once a week gym chest workouts enough for me to make good progress on my chest or should i try to do it twice a week? Or maybe one day a gym chest workout and another day of the week pushups and some other chest stuff at home?

 

[xrapidx]

Does anyone have an alternative to Basic Supplements. Not going to order from them any longer, to unreliable.

My first order took 3.5 weeks to arrive.

My latest order I requested courier delivery when placing the order on the 5th as I'm low on stock, got a reply on the 9th saying my order is ready to be sent the following morning with the final total, I paid, and the package only arrived today... Missing the 2kg of Casein I ordered, so now another wait.

 

[Ondier]

Ondier, thx for that. So my next question is then is once a week gym chest workouts enough for me to make good progress on my chest or should i try to do it twice a week? Or maybe one day a gym chest workout and another day of the week pushups and some other chest stuff at home?

Ryan- once a week is enough- the 7 days rest will do you very good in the growth department- but you need to break down your chest completely. Thats way I suggest you do at least 8 sets of every exercise- you'll be amazed at the results.

 

[Ondier]

Does anyone have an alternative to Basic Supplements. Not going to order from them any longer, to unreliable.

My first order took 3.5 weeks to arrive.

My latest order I requested courier delivery when placing the order on the 5th as I'm low on stock, got a reply on the 9th saying my order is ready to be sent the following morning with the final total, I paid, and the package only arrived today... Missing the 2kg of Casein I ordered, so now another wait.

Hi Rapid

I started doing a bit of supplements myself. Don't have Casein, but have Whey Concentrate and Isolate, L Glutamine, Dextrose, Creatine - then I've got a lab working on BCAA (I've got the raw powder which I can send you but want to capsule them) and ZMA. I am also looking to do a precise Animal Pak- got a meeting with them in 2 weeks will see how it goes. You can mail me at orders(at)bssa.biz

Cheers