The Bodybuilders Thread!

[Mila]

Oke, we do that in Pilates, but Yoga and Tai chi we were told to be more than shoulder. I will do it like you said. IT is just going to be a biatch trying to lift my body to 90 degrees

 

[xrapidx]

Safest stance is shoulder width.

Yeh... I've played around with a few stances, and it seems to affect my knees the least.

 

[xrapidx]

So...anyone here follow a diet or are they just exercising?

I'm working on one for the next two months
Protein:1273 calories (318g)
Carbs: 1357 calories (339g)
Fat: 381 calories (42g)
Total: 3011 calories

Probably need to find some more fat somewhere.

 

[JasonK]

So...anyone here follow a diet or are they just exercising?

I'm working on one for the next two months
Protein:1273 calories (318g)
Carbs: 1357 calories (339g)
Fat: 381 calories (42g)
Total: 3011 calories

Probably need to find some more fat somewhere.

Dude, how much do you weigh? What do you plan on weighing?? Your ratios don't sound very good, carbs is higher than protein and dedinately not enough fats!!

Work on a 40:40:20 ratio yours is 45:48:7 plus minus... From there adjust it so that you loosing 500grams a week...

318 grams protein per day would make you at 96 kg's lean mass?? (if you're taking 1.5grams protein per lean body mass in lb) so either you're already a monster or worked out your ratios wrong... But if diet is currently working for you then stick with it that's all that counts at end of the day I suppose....

 

[xrapidx]

Dude, how much do you weigh? What do you plan on weighing?? Your ratios don't sound very good, carbs is higher than protein and dedinately not enough fats!!

Work on a 40:40:20 ratio yours is 45:48:7 plus minus... From there adjust it so that you loosing 500grams a week...

318 grams protein per day would make you at 96 kg's lean mass?? (if you're taking 1.5grams protein per lean body mass in lb) so either you're already a monster or worked out your ratios wrong... But if diet is currently working for you then stick with it that's all that counts at end of the day I suppose....

I'm not small Weighed in this morning at 110kg this morning... more into power-lifting than body building...

Currently aiming at dropping weight slowly... no rush.

I was on a 45:45:10 ratio, but changed the MRP I use which skewed it a bit... difficult finding fat, so thinking of taking a supplements of sorts, fish oil, or something.

 

[JasonK]

Oh ok... I'd recommend flax seed oil from pick and pay it's 80 rands for 750ml and essentially 1 gram of fat per gram...last a long time and easy to use, take it with teaspoon or over fish or chicken...or peanut butter 30 grams if that will give you 16grams fats mostly... Also good stuff and with your carb ratio you can take two low gi while wheat with it...nice snack

 

[xrapidx]

I was actually thinking of flax seed oil - forgot the name - I used to add it to my morning shake.

I'm not to worried about the difference between the carb vs protein... as its minimal (80g) - I also cook with olive oil which isn't in the list, so it is probably closer to a ratio of
41.05% 43.77% 15.19%

I'm relatively fit, and upper body is way above average strength, legs are way stronger... but do have a problem controlling weight, guess its age... e.g. I went away last week to Johannesburg, so no training, just in that week I put on 5kg... didnt' eat excessively, only had around 8 beers on Saturday.

Activity wise, I'm quite active.
Monday: Weights (Squat, Bench press, Row, Skull Crushers, stomach), 20min cardio
Tuesday: 50min cardio
Wednesday: Weights (Squat, Incline Bench press, Deadlift, stomach), 20min cardio
Thursday: 50min cardio
Friday: Weights (Squat, Bench press, Row Dips, EZ-Bar Curls, Tricep Extension) , 5min cardio
Saturday: 1km swim.

 

[Mila]

you boys make me envious. yes I'm on a diet. 1200 cal a day.

i want to 7kg's to go away

And you all want to bulk up

I can eat about 1500 cal if i train. I use a polar and it tells me the calories burnt and that amount I can eat more in a day

We need girls on this I need more training advice.

 

[PhreeMe]

you boys make me envious. yes I'm on a diet. 1200 cal a day.

i want to 7kg's to go away

And you all want to bulk up

I can eat about 1500 cal if i train. I use a polar and it tells me the calories burnt and that amount I can eat more in a day

We need girls on this I need more training advice.

Sounds like you're on the track.... What advice are you looking for Mila?

 

[StrontiumDog]

you boys make me envious. yes I'm on a diet. 1200 cal a day.

i want to 7kg's to go away

And you all want to bulk up

I can eat about 1500 cal if i train. I use a polar and it tells me the calories burnt and that amount I can eat more in a day

We need girls on this I need more training advice.

The combination of weight training and cardio is supposed to work best but perhaps u know that already

I saw it for myself when i lost 3.5kg of fat from a starting weight of 67kg down to 63.5kg. Was eating very strictly at the time. Have gained the weight back this year as i have been eating badly and doing almost no cardio. I want to get serious again about putting on lean muscle and burning some fat

 

[pixel_ninja]

Hi Guys,

Hope someone can help me out here:

Im looking to put on some bulk, I weigh 75kg 10-14% BF, 176cm.

Diet as follows:

07h00- 4 weetbix
10h00- 2 toast with pbutter & 2 scoops of anabolic fastgrow, 2xtestoblast, 2xl-glutamine tabs
13h00- this varies but usually something like 2 fish fillets,peas,carrots, rice.
17h00- workout till 18h00
18h00-2 scoops of anabolic fastgrow
19h30/20h00- this varies but usually something like 2 fish fillets,peas,carrots, rice. 2xtestoblast, 2xl-glutamine tabs

I know that there is room to add things in, im thinking there is a gap @ 15h00, My only issue is that I feel so bloated when it comes to gyming that I feel I cant perfom 100%. How much does this diet equate to, as I read I need something like 3200calories a day to gain 1.5 pounds a week.

 

[StrontiumDog]

jprheeder, so by the sounds of it u want to put on weight that isnt lean muscle? Are u saying any weight will do, even it it's fat? <edit> Reposting the link to the post by DJ Squirrel on dieting 101.

Here's a link to Scooby's advice on bulking up. U want to eat a 3200 cal daily diet? According to his chart that is what someone weighing over 109kg would eat daily. So at ur weight u r just gonna get fat if u eat that much. </edit>

Guys, on another note, i went to watch Mr and Mrs Fitness tonight at Grand West. First time i've ever been to a fitness/bodybuilding type show. MC was terrible and organisation a bit k@k, but i will still go again next year to check it out.

 

[StrontiumDog]

Dumbell Press vs Barbell Press

After reading this article and other advice, I'm gonna stick to dumbell presses until i get my strength levels up.

Dumbbell vs Barbell Bench Press

 

[StrontiumDog]

my chest muscles arent sore

ok, so my problem persists. Arms get lame / tired, and muscles sore the next day. But i don't feel any soreness in my chest. I used only dumbbells y/day and 2 days before that I used the smith machine first and then later dumbbells.

can i use the seated bench press machine to isolate my chest muscles instead?

EDIT: Googling it some people r saying to do flys or cable cross overs first to fatigue the chest and not involving the triceps as much.

 

[nivek]

ok, so my problem persists. Arms get lame / tired, and muscles sore the next day. But i don't feel any soreness in my chest. I used only dumbbells y/day and 2 days before that I used the smith machine first and then later dumbbells.

can i use the seated bench press machine to isolate my chest muscles instead?

EDIT: Googling it some people r saying to do flys or cable cross overs first to fatigue the chest and not involving the triceps as much.

Are you going wide enough on flat bench?
And why you training chest every 2 days?

 

[StrontiumDog]

Are you going wide enough on flat bench?
And why you training chest every 2 days?

Well, without a spotter I've had a preference for dumbbells. When i did use the smith machine, I probably didn't go wide enough.

Up until this past 7 days, I've only had enough time to do a chest day at gym once a week. So since i had more time on my hands and also since my chest muscles weren't sore from the previous workout, i thought I would give it another bash, to no avail. Chest ain't sore!!

 

[nivek]

Well, without a spotter I've had a preference for dumbbells. When i did use the smith machine, I probably didn't go wide enough.

Up until this past 7 days, I've only had enough time to do a chest day at gym once a week. So since i had more time on my hands and also since my chest muscles weren't sore from the previous workout, i thought I would give it another bash, to no avail. Chest ain't sore!!

Id dump the smith machine and get a spot, dont they have people working at the gym who can spot you?

 

[Jweb_@@]

ok, so my problem persists. Arms get lame / tired, and muscles sore the next day. But i don't feel any soreness in my chest. I used only dumbbells y/day and 2 days before that I used the smith machine first and then later dumbbells.

can i use the seated bench press machine to isolate my chest muscles instead?

EDIT: Googling it some people r saying to do flys or cable cross overs first to fatigue the chest and not involving the triceps as much.

I had the same problem, without the lame/tired arms. I only started "feeling" it in my chest once I started packing on heavier weights. The same with Stiff Leg Deadlifts. The only way I could "activate" my hamstrings was with heavier weights.
What also helped was really focussing on the movement and keeping tension on the muscle. Lower the weight in a controlled manner and squeeze/contract your pecs on the way up. Don't lock your elbows though.

 

[PhreeMe]

Well, without a spotter I've had a preference for dumbbells. When i did use the smith machine, I probably didn't go wide enough.

Up until this past 7 days, I've only had enough time to do a chest day at gym once a week. So since i had more time on my hands and also since my chest muscles weren't sore from the previous workout, i thought I would give it another bash, to no avail. Chest ain't sore!!

Bud something has to be up there..... I've only recently got back into training and noticed very quickly how much strength I lost in my triceps (all round really, but for case and point). My left (weaker arm) tricep is generally what would prevent me from continuing a set, but I still know I had a good workout for the next few days

The only other thing I could suggest (just as a test) is to do 3-5 second negatives/positives. Your weight should drop but the slower movement should keep the focus on your chest. If you are over compensating with your tri's, you should also notice it fairly quickly doing that. The negative/positive should give you a proper burn if done correctly...

 

[wizdumb]

ok, so my problem persists. Arms get lame / tired, and muscles sore the next day. But i don't feel any soreness in my chest. I used only dumbbells y/day and 2 days before that I used the smith machine first and then later dumbbells.

can i use the seated bench press machine to isolate my chest muscles instead?

EDIT: Googling it some people r saying to do flys or cable cross overs first to fatigue the chest and not involving the triceps as much.

you can try, after flat and incline bench to do flies with dumbells and when you can't do anymore flies, still with the weights push a few presses. and maybe at the end of your chest workout session, go to the smith machine (and take about 10% weight off your warm up weight) and do 3 sets of max reps of bench presses.