The Bodybuilders Thread!

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@ Bromster

I would definitely switch that around and I would most certainly have a meal before that routine.

Your first question: Cardio before or after weights
Muscles use glycogen for fuel first which get's generated in the liver by why of carboydrate processing or fat processing (ketosis). If you do your cardio first, your body will use all it's muscle stored glycogen and by the time weights come around you have none left - not very efficient. However if you swop those around then your glycogen stores would be depleted when you hit moderate state cardio and your body will pull fat for energy. (I am not speaking about HIIT cardio here) This makes sense for a person wanting to lose as much fat as possible.

Secondly - training fasted or not.
I am a believer in fasted moderate cardio in the mornning. It works. It has been proven. While HIIT cardio will give you more of a calorie burn through hightened motabolism post excersise, it all depends on your current goal and body stats. Training for two hours on an empty stomach is not a good idea. Not only does your body not have any carbs to use for fuel, it also has no nutrients for immediate repair - even if you eat straight afterwards.
I would take a whey shake + oats + raisins for breakfast, then hit your weights hard followed by your cardio. I will bet money that you will not only feel better during training, but your results will be much better as well :)
 
Recently many "bro" scientists believe you should not eat carbs before a workout, as it can make you feel lazy. Carbs after workout is great however with a whey shake.
 
It think we should also clarify the timing used when we say before a workout. I'm talking anything from 45min to an hour. A lot of my gym rat mates that compete that eat a lot for mass cannot eat within 30min of lifting as they get sick of the amount of food. That makes perfect sense.

For me my own personal observations have told me that eating right before hitting the gym does make me a little more lethargic - meal dependant. However, when I started eating about an hour before my sessions I feel much more energetic and have more staying power.

And ofcourse carbs straigh after a workout is great - even processed carbs (they are better actually) - to spike that insulin. That's why 60g dextrose is recommended - and that's pure corn sugar - to help with muscle replenishment.
 
Recently many "bro" scientists believe you should not eat carbs before a workout, as it can make you feel lazy. Carbs after workout is great however with a whey shake.
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On a personal level I have found taking carbs before a session makes me lethargic.
After my workout I usually take 2 scoops whey, 5g creatine, 5g Glutamine with full cream milk and a banana.
Pre-workout just strong coffee, I'm going to try and exclude any food at least 2hrs before my workout.
 
Lament said:
You can always try this
http://www.supplementssa.com/produc...DGyRGSQWxXwd/ehOxD/+DcWOxgdw5hEKgWFLtrXRxvfI=
Apparently the chocolate tastes great
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awesome thanx, 150 bucks cheaper than evox. Don't care about taste, i chug it down so the taste is of no issue to me.

I know egg protein is egg protein but i was looking for other options in terms of pricing. 399 every two weeks is a bit harsh. With that product i will save 150 per kg, so 300 a month.

Much appreciate the link :D.
 
Time to go back to the gym. Last went to the gym last October. I wonder where I would be by now had I not put my personal issues interfere with my gym routine.
 
Hemps said:
How many shakes you take a day?
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4

Morning as i wake up pre and post and then before i go to bed. There are 30 servings in the evox container that costs 400 bucks. So 9 days i may end up buying 3 kg's, 1200 a month with supplements SA around 700 bucks. I wish i could find like a 5kg bag of the stuff but whey and casein seem to be dominating the market so it isn't mass produced by the look of it.

I gym 6 days a week, obviously i don't do lifting and weights, 3 days for that the other 3 swimming and cycling. Then i take a weekend off every two weeks.
 
My bulk is getting the best of me.

I been on holiday for the last 3 weeks and I am so sedentary. I have literally been doing nothing but sleeping 13+ hours a day and eating and exercising.


I feel like I am going to turn into a powerlifter without the power to go with the look :D :D
 
InternetSwag said:
My bulk is getting the best of me.

I been on holiday for the last 3 weeks and I am so sedentary. I have literally been doing nothing but sleeping 13+ hours a day and eating and exercising.


I feel like I am going to turn into a powerlifter without the power to go with the look :D :D
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U bastard! :mad: </jealousy> :p

I suppose the vast increase in size you have achieved over the last 7 months is in part due to your age? You're early twenties and heading for your physical peak?

I went to watch the Crossfit Open 13.5 workout last Sat at CF Tokai, and am inspired to bulk up now and increase functional strength.

Roark have their summer games this Saturday (cape town, CBD). http://roarkgyms.com/the-roark-summer-games/
They are crossfit like for some of the things they do, but without the cult-like feel I think :p
 
killadoob said:
4

Morning as i wake up pre and post and then before i go to bed. There are 30 servings in the evox container that costs 400 bucks. So 9 days i may end up buying 3 kg's, 1200 a month with supplements SA around 700 bucks. I wish i could find like a 5kg bag of the stuff but whey and casein seem to be dominating the market so it isn't mass produced by the look of it.

I gym 6 days a week, obviously i don't do lifting and weights, 3 days for that the other 3 swimming and cycling. Then i take a weekend off every two weeks.
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Have you tried a casein protein? Supposed to have no lactose.... i speak under correction.

Are u able to have certain forms of dairy or do u stay away from all of it?
 
ryan411 said:
Have you tried a casein protein? Supposed to have no lactose.... i speak under correction.

Are u able to have certain forms of dairy or do u stay away from all of it?
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Well i have tried casein and whey and both give me cystic acne around my chinny chin chin :D. I can eat pizza fine but that is about as far as my dairy goes hey.

I don't eat anything(only pizza) that contains dairy, white bread, white rolls i check ingredients and so on but my one love in life is pizza, i cannot go without my weekly pizza :D.
 
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How long does it take for supplementworld to ship? Or is supplement sa the better one?
I remember someone mentioned one is better than the other when it come to delivery times.

I was hoping for this SSN Anabolic Muscle Builder
I heard it is good for a hard gainer like me.
 
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Fuma said:
How long does it take for supplementworld to ship? Or is supplement sa the better one?
I remember someone mentioned one is better than the other when it come to delivery times.

I was hoping for this SSN Anabolic Muscle Builder
I heard it is good for a hard gainer like me.
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As to which company is better...neither. I buy online from RageNutrition or CoreSupplements. Delivery to my door in 3 days via courrier.

As to the product - SSN products are great all round. I would still recommend rather to take in more natural food such as brown rice and sweet potato for your carb sources and only then add in a mass gainer like this to use when convenient.
 
Was it D3x! that posted his mammoth chest/bench press routine? It was several sets IIRC, starting with 50kg going up beyond 100kg for the last set.

Reason i ask is that I am struggling to make my chest sore beyond feeling like i did a slight workout the previous day. This is after doing 5x5 bench press, then 5x5 incline dumbbell press, followed by cable crossovers to work bottom area of chest.

So instead of doing 5x5 for bench press, maybe I should do more like 5x5 bench press followed by 3x3 bench press? Then follow that all with the aforementioned stuff i am doing already.

I might have to drop the weight by the time I get to 3x3. :o I don't know how u guys manage to increase the weight as u go along, unless of course the initial weight is so puny to you guys that u don't break a sweat in the first few sets? :)
 
ryan411 said:
U bastard! :mad: </jealousy> :p

I suppose the vast increase in size you have achieved over the last 7 months is in part due to your age? You're early twenties and heading for your physical peak?
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Heh, it's weird to think that a year ago I was working 200+ hours a month. Oh, how easy a person adjusts to doing nothing.

I think you're right about that as well. Young age, no muscular development prior, testosterone levels are high, daily food intake doubled, daily protein intake probably tripled!

My body was waiting for me to lift weights :D :D
 
Just remember that you don't have to feel sore the next day to have done a proper hard workout!

Are you pushing yourself in the 5x5 sets? Are you hitting faliure? Are you able to increase your max weight incrementally on a weekly basis? All of these need to be taken into account. If you do too much you might not give your body enough time to recover without the help of gear.
 
I was pushing myself to failure a month ago when i had a gym buddy and spotter. No soreness the day after.

The last 3 weeks I reduced the weight I was pushing so that I only needed a spotter for the last set or two.

My muscles get fatigued easily when going heavy, and i never feel that lactic acid burn. Once fatigued it's like I have no strength left. Did manage to get some lactic acid burn when doing cable crossovers two sessions ago. Did not have time to do them last session. Actually, only the cable crossovers made me feel like I was isolating chest muscles.

edit: So it could be that my arms are letting me down, getting fried before chest does. Hence me wanting to add a triceps routine.
 
Reason i ask is that I am struggling to make my chest sore beyond feeling like i did a slight workout the previous day.
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I also used to just try and go heavy and think it's all about the weight, I know it's important for the program you are following.
If you want to hurt try lowering the weight and increasing the reps up to 15 - 20 and don't go below 8 reps.
I only exercise chest twice a week so the rest period between sessions also comes into play, I'll hit chest on Monday and again on Friday with my Friday workout excluding barbell and replaced with dumbbells.

My current chest routine for today will be as example:

Incline Barbell 4 sets: 20, 16, 10, 8
Dumbbell Flyes 3 sets: 14, 10, 8
Pec Dec: 5 sets 12, 12, 12, 10, 8
Dips 4 sets as many with body weight as possible, by now I'm exhausted.
20 pushups if I can.

Come tuesday morning I"ll be hurting.
 
ryan411 said:
Was it D3x! that posted his mammoth chest/bench press routine? It was several sets IIRC, starting with 50kg going up beyond 100kg for the last set.

Reason i ask is that I am struggling to make my chest sore beyond feeling like i did a slight workout the previous day. This is after doing 5x5 bench press, then 5x5 incline dumbbell press, followed by cable crossovers to work bottom area of chest.

So instead of doing 5x5 for bench press, maybe I should do more like 5x5 bench press followed by 3x3 bench press? Then follow that all with the aforementioned stuff i am doing already.

I might have to drop the weight by the time I get to 3x3. :o I don't know how u guys manage to increase the weight as u go along, unless of course the initial weight is so puny to you guys that u don't break a sweat in the first few sets? :)
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yes it was me :p

I like the sound of mammoth routine :D

and just btw I also dont always feel it as much on my chest, have started wider grip to feel it a bit better.

but like some guys says, drop the weight and up the reps then you burn, also do a drop set, like say I drop from my last set doing 100KG down to say 40-55kg and try do 15 without lockout, at around 8 you are effed, it feels like 10000000000kg :D
 
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