The Bodybuilders Thread!

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Thanks for the tips gents.

This morning I started with a bowl of All bran flakes for breakfast. A Cup of hot milo.
For work, I have decided to make some ham sandwiches with healthy bread - low GI / Whole grain type. Also some yogurt as well.

Also I haven't had my normal morning cup of coffee - just going to drink water for now.

With regards to coffee - would decaffeinated be the same as drinking regular coffee?

Just feel like drinking something "hot"

There is also a nice Nescafe Hot chocolate machine at work which is tempting to use, lol.
 
O man i do 3 cups of coffee before 10AM.
No milk or sugar mind you, but I love filter coffee.
We even brought our own machine to work...
 
Tander said:
Thanks for the tips gents.

This morning I started with a bowl of All bran flakes for breakfast. A Cup of hot milo.
For work, I have decided to make some ham sandwiches with healthy bread - low GI / Whole grain type. Also some yogurt as well.

Also I haven't had my normal morning cup of coffee - just going to drink water for now.

With regards to coffee - would decaffeinated be the same as drinking regular coffee?

Just feel like drinking something "hot"

There is also a nice Nescafe Hot chocolate machine at work which is tempting to use, lol.
Click to expand...

Drink some hot green tea :) It does have caffeine but so healthy.
 
Tander said:
Also, I am going to start eating breakfast in the mornings and snacks during the day (Yogurt, fruit) etc before lunch.
Click to expand...

You might want to consider adding additional physical activity as well. If you start adding calories during the day (assuming there were none before) without some way to burn them off you'll be back here in a few months asking for ways to shed extra kilos ;)
Don't waste your time with gym membership, a couple of bodyweight exercises each day will do you fine. You can find some ideas to get going here: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere
Tips on form for some moves can be found here: http://bodyripped.net/bodyweight-exercises/
If you haven't done exercise before take it easy, if a move seems too hard drop it and find something similar within your ability. From the first link, start with things like 1, 2, 3, 6, 8, 9, 11, 12, 17, 24, 31, 37. (note that some of their suggestions (like 4, 18) are advanced level, don't bother with these). Of course do not continue with any move that causes pain or discomfort (moreso that what exercise should..).

Tander said:
When do you stretch? Mornings or just during the day?
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Doesn't really matter when, but try do it when your body is warm i.e. after a walk or some other activity which has got your blood flowing.
 
Thanks for the tips gents.

This morning I started with a bowl of All bran flakes for breakfast. A Cup of hot milo.
For work, I have decided to make some ham sandwiches with healthy bread - low GI / Whole grain type. Also some yogurt as well.

Also I haven't had my normal morning cup of coffee - just going to drink water for now.

With regards to coffee - would decaffeinated be the same as drinking regular coffee?

Just feel like drinking something "hot"

There is also a nice Nescafe Hot chocolate machine at work which is tempting to use, lol.
Click to expand...

I also used to suffer at work during the day with low energy levels, then started taking Omega 3 Capsules first thing when I wake up, I hardly ever have a dull day now unless work related, that and I also only eat bowl of oats with scoop of protein every morning.
Oats keeps me going till lunch.

Have about 3 cups of coffee during the day.
Eat something every 2hrs like chicken breast, mince etc.
 
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What also works, I find, is sometimes to just give in to the feeling. Like, if you've got a cardio day planned but your entire being is screaming against it - don't always force it. If your routine is strong and consistent, letting a day slip past now and then really helps for keeping the energy levels high. Listen to your body.
 
xrapidx said:
Any PT who's aim is to better you should look at your diet first. Pointless working your ass off if you've got nothing to fuel the change.
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I checked and I see that in my email prior to our first session, I gave him a run down of how I was eating and how often. So I think he knows I'm not a twit when it comes to diet and I'm sure he will look at diet more in depth once we get going.
 
I've reworked my programme, increasing my recovery time per muscle group from 48hrs to 72hrs and I must say my peformances have imrpoved. When I was giving myself 48hrs I was already battling by the end of my 2nd set (I do 4 per routine). Now, with 72 hours inbetween I feel that I am really working my muscles without the early onset on fatigue. I haven't had to decrease weight either, so same weight, better recovery and better workouts.

I altered my programme as I read that ectomorphs should not only increase their recovery times between sets, they should also inrease their recovery time between working the respective muscle groups.
 
I'm loving this bench and the barbell with bends in it.

https://dl.dropboxusercontent.com/u/15615970/Incline Bench.jpg

I lowered it to around 35 degree though, the bar is bent on either side, when you lift the bar, the weight swings somewhat and I find my chest seem's to get more of a workout and burn as such if I push the weight/bar up as quickly as possible causing the bar and weight to move somewhat.

Really enjoying my cable crossover machine as well, plenty exercises to be done with this.

https://dl.dropboxusercontent.com/u/15615970/Cable Xover.jpg
 
Thought I would put this here, what do you guys think? I personally feel it is quite a complete all-round workout program. The only thing lacking is talking about resting between sets, but other than that I think it is an excellent program:
https://www.youtube.com/user/irobotmedia/videos

increasing my recovery time per muscle group from 48hrs to 72hrs
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What do you mean by this? You do chest, i.e, rest your chest 72hrs and then do chest again?
 
thestaggy said:
Yes. Example; I done chest Monday, Wednesday and Friday but now I will do it Monday and Thursday.
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3 times a week, yoh! How were ur gains training chest 3 times per week? Though CT Fletcher says there ain't such a thing as overtraining :p
 
ryan411 said:
3 times a week, yoh! How were ur gains training chest 3 times per week? Though CT Fletcher says there ain't such a thing as overtraining :p
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I have done a program which does chest 3 times a week, trust me it works super good if you want a quick boost to your bench press, follow a 6 week program that does chest 3 times a week and boom. Although you can't stay on it permanently.
 
Tinuva said:
I have done a program which does chest 3 times a week, trust me it works super good if you want a quick boost to your bench press, follow a 6 week program that does chest 3 times a week and boom. Although you can't stay on it permanently.
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Cool, might just try it. I've been scarce at gym now for about 10 days. Also donated blood this week and work's been pretty busy so feeling low on energy :( Need to get back into it and get in the consistency again. Knees are not happy so am really uncertain about squats now!
 
Today I bought myself a USN Tornado shaker.

... I feel like a body builder already!!!
 
Hemps said:
I'm loving this bench and the barbell with bends in it.

https://dl.dropboxusercontent.com/u/15615970/Incline Bench.jpg

I lowered it to around 35 degree though, the bar is bent on either side, when you lift the bar, the weight swings somewhat and I find my chest seem's to get more of a workout and burn as such if I push the weight/bar up as quickly as possible causing the bar and weight to move somewhat.

Really enjoying my cable crossover machine as well, plenty exercises to be done with this.

https://dl.dropboxusercontent.com/u/15615970/Cable Xover.jpg
Click to expand...

Is that your home gym :eek:
 
Eish, I had H1N1 + Bronchitis

Had an allergic reaction to the anti-biotics and while all this went on my immune system was down so I got several ulcers in my mouth.

I'm getting better now, but I get irregular heartbeat for no apparent reason. Just earlier today I was sitting, doing nothing and my heart started beating so fast, I felt like I had ran a marathon.

I can't gym like this, I would break in half, I can feel it.
 
I hope you didn't gym while you were sick with swine flu? I'm assuming that would be dangerous...

Is it mostly water weight that you lost while sick?
 
ryan411 said:
I hope you didn't gym while you were sick with swine flu? I'm assuming that would be dangerous...

Is it mostly water weight that you lost while sick?
Click to expand...

Nah I didn't gym while sick, I lost everything lol.

Water weight, muscle and fat, maybe even bone density.

There was a period where I had 300~ calories across 4 days. I just could not eat with the ulcers and the nausea. Ulcers are still there, but they are not as sore anymore.

That being said, I went down from 3000+ cals to probably getting less than that per week. I tried eating 3000 today, but it's asif my stomach shrunk, could barely hit 1000 cals.

I've lost a lot of size, my body went into starvation mode and went all cannibal mode on what tissue I had left.

I look like I got out of a concentration camp. I probably couldn't even bench 40 kg's atm.
 
Tinuva said:
I have done a program which does chest 3 times a week, trust me it works super good if you want a quick boost to your bench press, follow a 6 week program that does chest 3 times a week and boom. Although you can't stay on it permanently.
Click to expand...

Why not permanently?
Asking cause I am liking the 5x5 workout, it keeps things simple without me having to worry about everyone's opinions on e.g. skull crushers Vs. tricep push down.
I see a lot of guys following X one month and then Y another month.
 
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