The Bodybuilders Thread!

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Usn Creatine Monohydrate, 850g for R193 at clicks, less 25% discovery vitality discount. Worth it or dont touch USN with a ten foot pole ?

edit: Anyways, I bought it, seems like a steal but I will return it if u guys reckon it's really k@k :p
I also bought that USN chocolate protein dessert... Doubt I will return that though :D

edit2: Ok, I know Inn3rs3lf was saying Creapure was the way to go, and going thru my bookmarks, I see xrapidx posted this link from a discussion thread on Creapure vs normal creatine mono and they were saying they reckon the difference was neglible.

So i have the USN Creatine Mono so I might as well just use it now.

edit3: OK, maybe will get me some Optimum Nutrition creatine rather...
Inn3rs3lf said:
Creapure is actually a brand. It is monohydrate, yes, but made by the creapure company. Optimum Nutrition and the like buy their Creatine from the Creapure factory and put it in their bottles. As do many many other companies. BUT, when it comes to SA supplement companies, they don't.

Creapure is also cheap as chips. Just because it has the creapure tag, does not push the price up. I have ON Creatine, 2 months worth for R230.

http://www.creapure.com/en/creapure-in-athletics/creapure-100-creatine
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xrapidx said:
I make a post shake of:
1/3 cup whey isolate
1/2 cup oats
30g dextrose
5g glutamine
5g creatine
2.5g flavouring

my pre-shake is similiar:
1/3 cup whey isolate
1/3 cup oats
15g raisins
5g glutamine
5g creatine
2.5g daa
2.5g flavouring
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xrapidx, u have your oats uncooked, right? Oats u take as a source of carbs and then the dextrose you take because you want fast absorption of the creatine?

How soon before your workout do you take your pre-shake? You take it so that you have energy to give 100% in your workout?
 
About 30 to 45min before workout. The oats are uncooked. I just mix the whole lot with a hand blender.
 
Guys tell me, i cannot handle dairy so i bought egg protein. Evox, is there a better product or is it the evox product fine?

I have one for breeakfast, lunch and dinner with a tin of tuna a day on brown seeds rolls, i also eat 2 bowl of oats and then a normal meal for dinner.

So basically is the egg protein fine? I have looked but i can't see many products i can buy, evox is about the only one.
 
Hi Folks,

So a mate of mine has convinced me to join a gym. Having actually been inside one all of twice in my life I find it pretty intimidating. I'm fairly fit, cycle around 28km every couple of days but cycle fit and lifting fit is a whole other issue. I realise this is the bodybuilding thread, but I figured ya'll would have a clue :)

Would anyone care to point me in the right direction to finding some 'absolute beginner' programmes that I can print/app that I can take with me? Any other tips would be most welcome too.
 
Killadoob, I'm not an expert. I would imagine egg protein is egg protein ? Also not clear from ur post what u r eating when :confused:
Also depends what kind of gym programme u r on.

edit:
hambone said:
Hi Folks,

So a mate of mine has convinced me to join a gym. Having actually been inside one all of twice in my life I find it pretty intimidating. I'm fairly fit, cycle around 28km every couple of days but cycle fit and lifting fit is a whole other issue. I realise this is the bodybuilding thread, but I figured ya'll would have a clue :)

Would anyone care to point me in the right direction to finding some 'absolute beginner' programmes that I can print/app that I can take with me? Any other tips would be most welcome too.
Click to expand...

What are your goals? But generally speaking, there are lots of nice programmes to follow. Stronglifts.com (free), BuiltLean.com (might be a paid programme), etc...

There are plenty of programmes to follow... but I would recommend stronglifts.com for its simplicity. And u start off light, and as long as you watch his videos a few times over and get advice on form from hopefully knowledgable people at the gym, u should be ok. Obviously just be careful because how will you as a beginner know if the person giving advice knows what he is talking about or not :p

Being cycling fit should help your performance from a cardio perspective, so great that you are cycling every 2nd day, IMO.

edit2: PM me if you want my version of the cliff notes on stronglifts.com. It will get you started quicker if thats the way u wanna go.

InternetSwag said:
Did Tinuva died?
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Hey, don't joke like that! :p
 
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killadoob said:
Guys tell me, i cannot handle dairy so i bought egg protein. Evox, is there a better product or is it the evox product fine?

I have one for breeakfast, lunch and dinner with a tin of tuna a day on brown seeds rolls, i also eat 2 bowl of oats and then a normal meal for dinner.

So basically is the egg protein fine? I have looked but i can't see many products i can buy, evox is about the only one.
Click to expand...


You can always try this
http://www.supplementssa.com/produc...DGyRGSQWxXwd/ehOxD/+DcWOxgdw5hEKgWFLtrXRxvfI=
Apparently the chocolate tastes great
 
ryan411 said:
edit:
What are your goals? But generally speaking, there are lots of nice programmes to follow. Stronglifts.com (free), BuiltLean.com (might be a paid programme), etc...
Click to expand...

See this is the million dollar question.

If I'm cycling roughly 30km every few days, and the 2km to work and back and I swim around 2km on weekends... should I really be joining anything. Anyway, I just signed up with said friend, it's only, like, R130pm so I've got nothing to lose, in a way.

So back to the question at hand, what are my goals. Well, I'm currently very scrawny so i'd be looking to build some muscle (especially back, shoulders and chest as my life is legs for days currently). Currently i'm 62kg's and look like I walked out of a concentration camp. I've got an appointment with some kind of fitness instructor tomorrow I'm pretty sure they're going to ask what I want from this too so I better get thinking about it.

I'm particularly weary that I'll end up looking like my dad in a few years as my 'prime' seems to be coming to an end. So yeah, I'm all for getting into the culture of gym-ing and exercising regularly. I'm also concerned that my cycling will take a bit of a backseat as winter rolls on and its not ideal to rock up for work looking like a drowned rat.
 
OK, so u will wanna add a decent amount of muscle mass by hitting the gym with a good programme, eating properly (and more). I'd strongly recommend stronglifts 5x5 (stronglifts.com) once again. It's really simply as it's only 5 exercises involved. And since you are cycling and swimming too, u won't wanna do a gym programme that is too fancy, you want to focus on the basics and main compound exercises that will reap the most benefit for the shortest amount of time. Initially each workout is around 25minutes, so that's every 2nd day you will do the programme.
 
ryan411 said:
OK, so u will wanna add a decent amount of muscle mass by hitting the gym with a good programme, eating properly (and more). I'd strongly recommend stronglifts 5x5 (stronglifts.com) once again. It's really simply as it's only 5 exercises involved. And since you are cycling and swimming too, u won't wanna do a gym programme that is too fancy, you want to focus on the basics and main compound exercises that will reap the most benefit for the shortest amount of time. Initially each workout is around 25minutes, so that's every 2nd day you will do the programme.
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Thanks for the assistance Ryan411 - I'll have a look at the stronglifts website. Quick question though, the last time I stepped foot in a gym I clearly overdid things and walked around with trex arms for a week - any tips to avoid over doing it (or where to find places that show you how to do it right)?

Here's hoping I visit this thread more often going forward!
 
@hambone, no problem, dont mention it.

If you follow SL5x5 as he recommends, you start with the olympic bar only (no weight plates added). The olympic bar weighs 20kg. If you stick to 5 sets and 5 reps, there's no ways you will have t-rex arms the next day :p

Every workout you add weight, so you gradually increase. I am already at the point where I can't add weight each time, but part of that is because I have knee issues which makes me quite careful on the squats.

I tend to err on the side of caution myself, so I'd rather keep things lighter if going heavier means compromising my form.

Also, don't use gloves if you can help it. Better to not rely on them. Oh, and u kinda want flat shoes for this programme. i.e. Running shoes not ideal. Crosstrainers, well i guess it depends what kind.

I'll PM you the short intro I've given my friends on the programme.
 
Seconded on the SL5x5 program, granted i'm only on the 3rd week but I started light and the gradual increases mean I have had little to no muscle soreness.

Sign-up, get the spreadsheet, begin.
 
Happy birthday Tinuva, mine was on Friday :D.

Btw, is everyone here on creatine or rather if u aren't then why not? Preferred brands?

Gonna be adding this to my sl5x5 workout A (reckon my arms are holding my chest development back cause they get tired before chest does)
triceps programme to work all 3 heads (long, lateral & medial) from Poliquin's arm routine
[lying triceps extensions to forehead 6-8 reps, 221 tempo, rest 10sec
lying triceps extensions*to chin 6-8 reps, 301*tempo, rest 10sec
close grip bench press AMRAP, 221*tempo,*rest 2 min]
x2

[Close grip triceps pushdowns 8-10 reps, 401*tempo, rest 10sec
Medium grip triceps pushdowns AMRAP, 301*tempo, rest 10sec
Reverse grip tricep push downs AMRAP, 201 tempo,*rest 2 min]
x2
From Strength Camp on YouTube :*http://m.youtube.com/watch?feature=g-like&v=yz73VdbpIPs
 
ryan411 said:
Happy birthday Tinuva, mine was on Friday :D.

Btw, is everyone here on creatine or rather if u aren't then why not? Preferred brands?
Click to expand...

Happy Birthday :P

To answer the question, I used to take it, Creatine is one of the few supplements that actually work. I took monohydrate 5 grams a day. It was USN 99.9% Pure Creatine Monohydrate.

I stopped taking it because I am lazy and can't be arsed to drink 2.5l of water every day.
 
ryan411 said:
what programme r u following to get ripped?

Edit: dropped 1kg and 1% myself in the last two weeks cause no more junk to snack/eat in the house.

As was mentioned by someone here, if I cut out the ice cream and chocs I should lose fat. I have also been missing some gym days and when I do that then I eat less calories on those days.
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Doing a 5 days split program with a eating plan following a 60:25:15 (p/c/f) macro ratio on 2500 calories a day. Only lifting. No cardio. Will however be adding in cardio from this week with 45min fasted in the mornings - had my session 2 hours ago.

Edit: Started creatine supplementation today actually.
 
Bought USN Creatine Transport from clicks a few weeks ago. I think it was 2 for R165 or something. Helps a bit with DOMS. Haven't been using it consistently yet to comment on effectiveness. I have the grape flavour which I would score an 8 out of 10. Really not bad at all, unless you don't like grape flavour.

I tried using monohydrate on it's own for a few months, but was always too lazy to come up with a transport system for it so wasted my money. This USN is great for ease of use.


On the topic of cutting, I also have a question: At the moment, I am doing 40min cardio followed by an hour or so of weights on an empty stomach in the morning. My preworkout works well to carry me through the workout and I do not feel over-tired afterwards.

Do any of you think that I would see better fat loss if I ate breakfast before I went? Why?
 
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