The Bodybuilders Thread!

[Marky_Mark]

Newbe

Hi Guys

As the title susggests i am quite new to the world of weight training. With much research and i do understand that choosing the best weight/strength program can be subjective, i have decided to go with the stronglifts 5x5 program that consists of bench presses, overhead presses, barbell rows, squats and deadlifts (mon, wed and fri).

Im 35, slender built (although i do gain quickly), 1.8m tall and now weigh 82kg after spending the last two months loosing almost 7kgs which largely got rid of bellyfat etc. My question is as follows:

Ive decided to go this route coz id like to gain strength, muscle and with that hopefully grow in size (arms, upperbody, lats, legs etc) without packing on the belly fat that ive just lost etc. After my first session, i think my body went into shock as it took my muscles 72hrs to recover. I realize that i need a supplement that will assist with muscle recovery and growth and have pretty much locked it down to Evox Synergy Whey protein. The rep at Dischem has recommended that i also use Evox Hydrocuts and a fat burner such as Evox CLA or Universal Fat Burner. Following some reviews, its suggested that hydrocuts is nothing else but a fat burner so i dont understand why he would recommend i take both and many other reviews claim that Universal Fat Burner is a waste of money as the results are minimal to none.

Do you agree with the recommendation of the rep or should i just stick to the training program and Evox Synergy Whey Protein shakes?

Regards

M

 

[StrontiumDog]

Don't ask your barber whether you need a haircut

welcome to myBB Marky_Mark

I'm sure some of those reps will say anything to make a sale and sell u two of everything if they can get away with it I once had a dude advise me to take SSN Creatine Supreme pre-workout and USN anabolic creatine whatever post-workout!!

Read these articles on http://www.muscleevolution.co.za/index.php/articles/supplements before u buy anything

Supplement Pyramid
From beginner to competetive levels we take a look at how to stack your supplements.

The 10 Best Muscle Building Supplements Pt1
Part 1 of our muscle building supplements review.

 

[Marky_Mark]

Ryan, thanks soo much...interesting read and will take this all into account going forward.

M

 

[StrontiumDog]

Thx for all the advice on chest guys. I was off gym for about 7 days and still have to try all the suggestions. When i went back to work chest 3 days ago my chest was a bit sore the next day.

I did chest and back tonight again, will see if my chest is sore tomorrow. I want to try doing a chest+back workout every 3-4 days. Does this sound about right? In between that I want to do abs, shoulders and legs if possible. I need to do more cardio as at 20% my body fat is too high if i wanna see any new muscle development. The 20% is according to my Salter Scale which measures body fat using Bioelectrical impedance analysis. If u're wondering about the obsession, I've never had chest muscles to speak of and am gonna try my utmost to change that

 

[D3x!]

hi guys

i recall someone here selling supplements but cant find the post, anyone know who it was? do they have a site or a pricelist?

also want some advice. thanks

 

[xrapidx]

PM Ondier

Quality stuff - busy 'eating' some at the moment

 

[D3x!]

PM Ondier

Quality stuff - busy 'eating' some at the moment

cool thanks

what are you taking of his if you don't mind?

i am fairly noob and have been out of training for a long time and started again just over a month ago, don't want anything serious just need some advice what to avoid, what is best to take etc. currently just taking evox synergy whey shakes twice a day, one in morning and one after training.

trying to work on my diet but i will be the first to admit that i am bad at it

 

[xrapidx]

BCAA (muscle building/performance)
L-Glutamine (for recovery/immune)
Creatine (muscle building/performance)
Whey Isolate (muscle building/performance)

None of those are a health hazard And are probably all anyone needs when it comes to supplements, but thats a personal opinion.

I also take Fish Oil, Vit D, Jack3d and a joint supplement.

 

[D3x!]

BCAA (muscle building/performance)
L-Glutamine (for recovery/immune)
Creatine (muscle building/performance)
Whey Isolate (muscle building/performance)

None of those are a health hazard And are probably all anyone needs when it comes to supplements, but thats a personal opinion.

I also take Fish Oil, Vit D, Jack3d and a joint supplement.

my goals:

lose some belly fat (not much)
gain some decent muscle to look good
gain strength

currently doing:

Mondays: chest and triceps
Tuesdays: shoulders
thursdays: back and biceps

at the end of each session i either do a little bit of cardio or some abs

on Fridays want to do legs, any guidance on which exercises to do?

 

[Ondier]

PM Ondier

Quality stuff - busy 'eating' some at the moment

Glad you're enjoying it brother!

 

[xrapidx]

my goals:

lose some belly fat (not much)
gain some decent muscle to look good
gain strength

currently doing:

Mondays: chest and triceps
Tuesdays: shoulders
thursdays: back and biceps

at the end of each session i either do a little bit of cardio or some abs

on Fridays want to do legs, any guidance on which exercises to do?

Squats, Leg Extensions, Lunges, Deadlifts, Leg Press....

All I'm doing at the moment is Madcow 5x5 (intermediate)... which is a simple, quick program - designed to add around 2.5% to your PB each week.... so far its going well, except I keep running into issues as soon as I make decent progress... September I had to go to Johannesburg for a week, last week I got a cold.

If you're looking for something simple, give it a try and do cardio on the in between days. Again, my opinion - but targeting each muscle group once a week isn't ideal for someone just starting out.

Madcow 5x5 hits you multiple times:
Monday - Squat, Bench Press, Row, Hyper extensions, Weighted Situps
Wednesday - Squat, Incline Bench or Shoulder Press, Dead lift, Situps
Friday - Squat, Bench Press, Row, Dips, Barbel Curl, Tricep Extension.

Seems simple, but you're using the heaviest weights you can lift, so you're exhausted after wards.

You can read more here: http://stronglifts.com/madcow-5x5-training-programs/

 

[xrapidx]

Glad you're enjoying it brother!

So far, its great, gave my left over Basic Supplements to my girlfriend I see you're experimenting with new flavours... looking forward to the final decision, chocolate has never been my favourite flavour.

 

[D3x!]

Squats, Leg Extensions, Lunges, Deadlifts, Leg Press....

All I'm doing at the moment is Madcow 5x5 (intermediate)... which is a simple, quick program - designed to add around 2.5% to your PB each week.... so far its going well, except I keep running into issues as soon as I make decent progress... September I had to go to Johannesburg for a week, last week I got a cold.

If you're looking for something simple, give it a try and do cardio on the in between days. Again, my opinion - but targeting each muscle group once a week isn't ideal for someone just starting out.

Madcow 5x5 hits you multiple times:
Monday - Squat, Bench Press, Row, Hyper extensions, Weighted Situps
Wednesday - Squat, Incline Bench or Shoulder Press, Dead lift, Situps
Friday - Squat, Bench Press, Row, Dips, Barbel Curl, Tricep Extension.

Seems simple, but you're using the heaviest weights you can lift, so you're exhausted after wards.

You can read more here: http://stronglifts.com/madcow-5x5-training-programs/

thanks i am seeing improvement and can feel a difference already and feel good.

would i be able to do this program if i cant have a rest day in between though, i.e currently wednesdays i have other commitments so can gym mon, tues and thurs and planning to use fridays as well

 

[xrapidx]

thanks i am seeing improvement and can feel a difference already and feel good.

would i be able to do this program if i cant have a rest day in between though, i.e currently wednesdays i have other commitments so can gym mon, tues and thurs and planning to use fridays as well

You could try one of the ones on that site more beginner orientated, I find if I don't have a proper rest day in-between I struggle the following day, mainly because you're hitting the exact same muscles.. you could always use Saturday or Sunday.

Monday is heavy, Wednesday light (Except for dead-lifts) and Friday heavy again.

 

[Noob-Noob]

So far, its great, gave my left over Basic Supplements to my girlfriend I see you're experimenting with new flavours... looking forward to the final decision, chocolate has never been my favourite flavour.

Also using Ondier’s supps, gr8 stuff!!

Choc FTW, I hate other flavours, always used USN’s strawberry, just the smell of it makes me sick, Bannana is okay, but after that 10th shake you kinda get sick of it as well

@D3X!
Ondier’s Whey isolate is low carbs which is perfect for losing weight

I’m in the same boat as you, I need to lose weight but it’s so freaken difficult
The most important thing to remember is that gyming and supps only make out 30% of how you look and feel, the other 70% is you diet, if your diet is not in order then no amount of gyming or supplements will work, my problem is the hassle it is to prepare 6 meals per day and weigh all your food, I seriously don’t have time to do that each day so I try and substitute meals with protein shakes

 

[D3x!]

You could try one of the ones on that site more beginner orientated, I find if I don't have a proper rest day in-between I struggle the following day, mainly because you're hitting the exact same muscles.. you could always use Saturday or Sunday.

Monday is heavy, Wednesday light (Except for dead-lifts) and Friday heavy again.

wednesday is the issue though.

Also using Ondier’s supps, gr8 stuff!!

Choc FTW, I hate other flavours, always used USN’s strawberry, just the smell of it makes me sick, Bannana is okay, but after that 10th shake you kinda get sick of it as well

@D3X!
Ondier’s Whey isolate is low carbs which is perfect for losing weight

I’m in the same boat as you, I need to lose weight but it’s so freaken difficult
The most important thing to remember is that gyming and supps only make out 30% of how you look and feel, the other 70% is you diet, if your diet is not in order then no amount of gyming or supplements will work, my problem is the hassle it is to prepare 6 meals per day and weigh all your food, I seriously don’t have time to do that each day so I try and substitute meals with protein shakes

my problem is drinking and eating bad on the weekends. during the week i can sort of control myself and i am well aware that diet makes a huge part of it

forgive my ignorance but what is whey isolate? i understand it is a form of whey powder, of which is found in for example my evox synergy but how do you take it? also as a shake?

so would that be better than the evox synergy? my gym partner has stopped the evox synergy as he says it is making him fat?

Ondier perhaps if you can suggest which of your products to take in which quantities?

 

[xrapidx]

Yeah, my diet is a bit of a nightmare until the end of the year... I'm eating three very basic meals - and relying on supplements to fill the gap... hopefully in January I'll have more time to prepare proper meals with less supplements.

One more I forgot, currently trying Gaba - purely for the sleep benefit - I find it puts me in quite a deep sleep - once I pass out I only wake again when my alarm goes off.

 

[xrapidx]

wednesday is the issue though.



my problem is drinking and eating bad on the weekends. during the week i can sort of control myself and i am well aware that diet makes a huge part of it

forgive my ignorance but what is whey isolate? i understand it is a form of whey powder, of which is found in for example my evox synergy but how do you take it? also as a shake?

so would that be better than the evox synergy? my gym partner has stopped the evox synergy as he says it is making him fat?

Ondier perhaps if you can suggest which of your products to take in which quantities?

Taken exactly the same way - goes from Concentrate > Isolate.

My understanding is that Evox Synergy is a Concentrate, so yes, his stuff is better, and cheaper.

 

[xrapidx]

@D3x - not sure if you joined, but I find http://www.fitocracy.com/home/ great for seeing what other people do in gym...weights, programs, etc... not sure if that was the intended purpose of the site, but its helping me narrow down programs for next year.

 

[D3x!]

@D3x - not sure if you joined, but I find http://www.fitocracy.com/home/ great for seeing what other people do in gym...weights, programs, etc... not sure if that was the intended purpose of the site, but its helping me narrow down programs for next year.

yep i joined but to be honest havent really kept up with it, logged a few days only