The Bodybuilders Thread!

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I did legs on Wednesday. I do legs every week, mostly twice a week. My calves have never been so sore, as in DOMS sore. I didn't do anything unusual. Seriously, I can barely stand... FML
 
D3x! said:
I should actually check how many continuous pushups I can do now, I am sure I could hit 100 now
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Just got a Chuck norris pic from Expendables 2

Stalone: How many push-ups can you do?
Chuck Norris: All of them.
 
Hey I've just started, and enjoying the aches and pains of progress.
I need something to up the amount of protein that I get because unfortunately I cant afford to eat so much.
I already have a low bf % and I just need something to help me grow. My housemate recommended I get some Evox 100% Whey Protein. Where is the best place to purchase it from? supplementworld.co.za Seems to be quite reasonable.
 
What I find most interesting reading some of the posts, is how some people's bodyweight can fluctuate so much between seasons.

Now its no news that I had a damn hard time to gain weight, but it seems once I have managed to gain weight, I relatively speaking stay at that weight, even when my diet is on or off or even when the amount of food I eat, rather amount of calories fluctuate a lot, my bodyweight stays the same. Composition may change but thats about it. Given I haven't tried massive weight loss, I find it interesting and annoying at the same time. Im pretty certain, if I could have my bodyweight fluctuate as much as some people, I would find it much easier to do the bulk->cut->bulk->cut thing.
 
Tinuva, i wonder if the same might hold true for me as well. I'm so afraid to go into a major caloric surplus in case my body fat starts getting close to the 20% mark. Right now, at 16%, it's tolerable.

What's the optimal way to add lean mass? Do I need to eat at a surplus on the day of my gym workouts and the following day? Currently I'm doing medium-to-high carbs and eating more on gym days and then non-gym days low carb and eating less. I haven't worked out my calories but I'd guess I'm around maintenance levels since my weight is very constant.

Started creatine (4 days ago), so that might change things up.
 
ryan411 said:
What's the optimal way to add lean mass?
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IIRC that means eating strictly 300-500 calories max above maintenance per day.

I was pretty lucky just being skinny, means I can just bulk.

However I think you'll find that if you start to cut and reach the 10% mark you'll feel great about your body.
 
InternetSwag said:
IIRC that means eating strictly 300-500 calories max above maintenance per day.

I was pretty lucky just being skinny, means I can just bulk.

However I think you'll find that if you start to cut and reach the 10% mark you'll feel great about your body.
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Much much harder to bulk than lose weight.

500 is on the money. Unless of course youre a hard gainer. But in all honesty, everyone is different. It takes hard work to get your groove. Worth it though.

In regards to the previous post, I really think the average guy should try and keep his weight very close to his goal. Not going above 5-10kg his target weight.
 
InternetSwag said:
IIRC that means eating strictly 300-500 calories max above maintenance per day.

I was pretty lucky just being skinny, means I can just bulk.

However I think you'll find that if you start to cut and reach the 10% mark you'll feel great about your body.
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Are u suggesting I get my bf % down from 16% to 10%? I would weigh about 55kg at current muscle mass I reckon if i achieved 10%, assuming my scale is accurate :p

I'm wondering whats the best shoulder exercise to make my shoulders broader? Will overhead press (a.k.a. military press?) cover it for now, since I am still a beginner/novice? VA fitness team dude I worked out with tonight reckoned so. Though maybe that's just what i wanted to hear as I am trying to cut corners.

Btw, I'm right arm dominant and measured my upper arms tonight around the biceps, and though my right bicep has hardly grown, my left one has caught up in size. So 2cm growth on left arm and almost none on the right. Not sure when left bicep caught up as last time i measured was 2 years ago.

Right arm looks bulkier though generally speaking,... maybe more fat :confused: Left bicep "looks" bigger as the left arm is leaner.
 
ryan411 said:
Are u suggesting I get my bf % down from 16% to 10%? I would weigh about 55kg at current muscle mass I reckon if i achieved 10%, assuming my scale is accurate :p
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Darn, how tall are you? 55kg is almost where I started. No I cannot suggest that then. Just keep bulking :D

Lateral Raises are one of the best exercises to make your shoulders broader, but keep your expectations realistic, natural bodybuilders have to put a lot of effort/volume/time into their side delts/lateral delts to get them to grow where as an enhanced person could just do compounds and get the same response. Do some lateral raises, keep the weight low, it's more focused on form and volume than weight. 8-12 reps is what I follow.

As for the right/left arm dilemma, the only reason it would look leaner is if it had more muscle mass, bodyfat spreads out across the body (except them damn calves xD) I see it a lot with 'skinnyfat' people, they are at about 13% bf but when they start bulking they actually look leaner because their muscles developing (noob gains). I am right dominant and my right arm is bigger than my left, all I can really do is a few more reps for the left arm.


Were you sedentary for the last few years? If I may use a big word :D :D
 
Hemps said:
Anyone here put coconut oil on their food, I was watching a Mike Change video and dieting and sprucing up your meals and he added coconut oil.
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ive used coconut milk, id use coconut oil sparingly - for flavour is cool.
 
Ryan you could try the same thing I do. Like I posted earlier, if I don't focus on diet but keep exercizing, my body keep my weight, in fact I believe I will always feel hungry enough to eat to keep my bodyweight, which is why I think I always used to be skinny.

So when I go balls to the wall and just eat, ie. far above 500 calories above maintenance, I start to gain, both fat and muscle, more fat but it helps me to get my total bodyweight up. Then after 2 months I gained 5kg, get lazy. With the lazy part I will lose 2kg, sometimes 3kg, but I then stay at that weight, which means I ended up gaining 2kg. Which is tiny considering what other people can do, however, I then stay at that weight without even trying, as long as you keep exercizing, your body will stay at it AND do a body recomposition, where I go into this daily gain/lose cycle, but I end up gaining muscle and losing fast. It is slow, but it works because I am lazy to work on diet all the time.
 
InternetSwag said:
Darn, how tall are you? 55kg is almost where I started. No I cannot suggest that then. Just keep bulking :D

Lateral Raises are one of the best exercises to make your shoulders broader, but keep your expectations realistic, natural bodybuilders have to put a lot of effort/volume/time into their side delts/lateral delts to get them to grow where as an enhanced person could just do compounds and get the same response. Do some lateral raises, keep the weight low, it's more focused on form and volume than weight. 8-12 reps is what I follow.

As for the right/left arm dilemma, the only reason it would look leaner is if it had more muscle mass, bodyfat spreads out across the body (except them damn calves xD) I see it a lot with 'skinnyfat' people, they are at about 13% bf but when they start bulking they actually look leaner because their muscles developing (noob gains). I am right dominant and my right arm is bigger than my left, all I can really do is a few more reps for the left arm.


Were you sedentary for the last few years? If I may use a big word :D :D
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1.68m tall, 61kg, 16% bf. Nope, have been active in the gym and what not for 4 years but not being as clued up or regular as I am now. Prior to that basketball and volleyball which messed up my knees due to bio mechanical reasons / muscle weakness.

Only started compound movements in the gym from Dec'12 (deadlifts) Jan'13 (stronglifts 5x5).
 
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