The Bodybuilders Thread!

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I started gymming today.
woohoo.gif


They took my measurements and determined my body/fat index. I forgot the exact numbers but I'm 1.79m and weigh 84kg. The amount of body fat that have is 20.3kg. But the trainer established that I should aim to lose a bit more than half of that 20kg of fat.

When I return tomorrow, they said they would have a program outlined for me.

So today I only did 30 minutes of spinning. Worked up quite a sweat since I'm heavily unfit after years and years of trolling the webz while drinking torrents and torrents of brandy and coke.

I admitted to the trainer that my current physique is largely due to coke so he suggested whiskey and water if I really have to drink. ... ... 3 guesses as to what I'm having at the moment.
.
.
.
That's right, Jack Daniels and water!!!

Wish me luck.
 
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Picard said:
I started gymming today.
woohoo.gif


They took my measurements and determined my body/fat index. I forgot the exact numbers but I'm 1.79m and weigh 84kg. The amount of body fat that have is 20.3kg. But the trainer established that I should aim to lose a bit more than half of that 20kg of fat.

When I return tomorrow, they said they would have a program outlined for me.

So today I only did 30 minutes of spinning. Worked up quite a sweat since I'm heavily unfit after years and years of trolling the webz while drinking torrents and torrents of brandy and coke.

I admitted to the trainer that my current physique is largely due to coke so he suggested whiskey and water if I really have to drink. ... ... 3 guesses as to what I'm having at the moment.
.
.
.
That's right, Jack Daniels and water!!!

Wish me luck.
Click to expand...

I think you should rather join the weight loss thread
 
Picard said:
I started gymming today.
woohoo.gif


They took my measurements and determined my body/fat index. I forgot the exact numbers but I'm 1.79m and weigh 84kg. The amount of body fat that have is 20.3kg. But the trainer established that I should aim to lose a bit more than half of that 20kg of fat.

When I return tomorrow, they said they would have a program outlined for me.

So today I only did 30 minutes of spinning. Worked up quite a sweat since I'm heavily unfit after years and years of trolling the webz while drinking torrents and torrents of brandy and coke.

I admitted to the trainer that my current physique is largely due to coke so he suggested whiskey and water if I really have to drink. ... ... 3 guesses as to what I'm having at the moment.
.
.
.
That's right, Jack Daniels and water!!!

Wish me luck.
Click to expand...

Welcome Picard :)

Are you sure your body fat of 20.3 was measured in kg and not percentage? I think it must be 20.3%. If it was kg that means your body fat% will be in the region of 25%. And that should be spot on with the trainer's calculations.

It is difficult to start training and stop drinking at the same time. I know :)

You need to push through the first 3 weeks, that will be the toughest. From there on you will see that you will start to prefer only the water during the weeks and maybe the wizzas on weekends. That will be ideal if you can manage that.

Excessive Alcohol will cause a few extra months (or years) to your training program before you will reach your goal. Unfortunately you can't look like Brad Pitt and drink like Nicolas Cage at the same time :p

But it is possible to turn your body around. I drank a case of beer every night and weighed 165kg on 1.82m. I realized I was busy dying and not busy living. I dropped 50kg.

I didn't stop drinking completely. My poisen is Castle Light or Klipdrift and Coke Zero or Klippies and water. But that will usually happens only once or twice on weekends and 4 - 5 drinks max with a braai or so.

Best of luck and keep us updated
 
Ondier said:
Welcome Picard :)

Are you sure your body fat of 20.3 was measured in kg and not percentage? I think it must be 20.3%. If it was kg that means your body fat% will be in the region of 25%. And that should be spot on with the trainer's calculations.
Click to expand...

Yes, my fat is 20.3kg and the percentage was higher, so 25% sounds about right. Like I said, I forgot the exact percentage.

I will ask for a copy this afternoon.
 
Anyone here press more on inline than flat bench?

Not sure what it is, maybe I'm too tall far a flat bench, just can't get comfortable.
 
The Chest Fly Fallacy!

Jeff Cavaliere says this:

[video=youtube;oL1LtT5bwuE]http://www.youtube.com/watch?v=oL1LtT5bwuE[/video]
http://www.youtube.com/watch?v=oL1LtT5bwuE
There are so many home chest workouts to pick from but unfortunately, there are just as many myths and poor chest exercises choices found in them. Perhaps there is no greater chest workout myth than the value of the chest fly or pec fly exercise.

People will rely on this chest exercise as a staple of their chest workout but in doing so...are making a big mistake. The problem with the dumbbell fly is that it is supposed to give you an advantage of normal bench presses and pushups for developing your chest by incorporating an extra stretch on your pecs.

In reality, the only muscle that you're stretching is your coracobrachialis and NOT your pectoralis muscle, making this point a moot one. At the same time, this chest workout myth serves to push you in the direction of performing an exercise that is actually quick to compromise the health of your shoulder joint and leave you with a chest muscle injury.
Click to expand...
 
Interesting, I read that the pec minor is worked by Chest Flies and that it lies underneath the per major so working it wont give you size.
Click to expand...

Yet almost every old and new age bodybuilder does them, when I do chest flyes my entire pec muscle vibrates the next day my pec hurts.

I did only flyes yesterday for chest (10 sets of 6-8 reps) and pullups (up to 55) as my wrist still hurts if I try pushing exercises, my entire upper body hurts today even my throat BUT my chest (pec) also hurts all the way from the bottom right to the upper pec.

Personally I have added more mass with flyes and cable crossovers than any other chest exercise, for years I onlt had access to bench and bar, this year I purchased dumbells and a cable crossover machine and BAM my pecs are popping.
 
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Howdy folks.

Been a bit on the silent side in these parts. Finally the part I've been dreading has rolled around...cutting. Been enjoying moderate eating and heavy training but the time has come to shed the fat and dial in the diet. Not looking forward to the loss of strength...at all!

Current stats;
1.79m
98kg
17% BF
Bench - 6 reps - 120kg
Squats - 6 reps - 160kg
Deadlift - 6 reps - 165kg

Currently one week into the cut on the following eating regime;

Breakfast;
40g oats
40g whey

Midmorning
1 tbspn flax oil
40g whey

Lunch
200g chicken
100g brocolli
1 tbspn flax oil

Pre-training
100g sweet potato
1 tbspn flax oil

Post training
40g whey
40g dextrose

Supper
200g chicken
100g brocolli
1 tbspn flax

So far holding out on this eating plan - the lowest carb level I've ever done personally and can definitely feel it. BUT...hoping to get down to a good 10% BF with this and that should be achievable.

Also made a significant change to my training schedule. Always (past 10 years) would do 5 days on, 2 days off. Now will be doing 2 days on, 1 day off. Want to see if the extra rest more often will make a difference. I personally think it should as currently if I get to Friday and I have to do chest I feel a bit run down (always do legs and back early in the week)

Any critique on the cutting plan is welcome of course as always.
Anyway. That's my update. Will post back in 10 weeks or so to state if I hit my goal or not.
 
Morning Orihalcon

Looking good. I just think you must add in another food source of protein, maybe boiled eggs with breakfast?

And if you do feel the need for a bit of extra energy / carbs add in 20 - 40g oats with your midmorning shake. That is good carbs and won't hinder your cutting.

I have seen wonders with good rest days . At this stage I'm going at one day on, one day off, and I will do cardio on the off day.

You have been coming a long time on your training schedule- maybe change it around a bit and start with your chest and finish back or legs by the end of the week?

Our bodies adapts very fast hence the reason we hit plateaus and the best results will always be when you keep your body guessing.

Good luck and keep us posted
 
Hectic dude. I don't think I could survive on such little food on training days. Good luck.
 
@Ondier
Thank you for the tip. Will add in the extra carbs if I do feel a little flat.

@Bromster
Yup. Currently I still feel pretty good and it hasn't effected me too much, but I know when I run into week 2 and 3 that my strength will fall and numbers will go down...a lot most likely. But then again this is a cut and the goal is to shred as much fat in my phase as possible. If I have to give up some strength to do it...so be it. Once I'm down to where I need to be I can start new on a clean slate and decide where I want to go to with my body and build.
 
Chicken Boo said:
Might I ask why the dextrose with the second whey intake? If it's for the insulin spike, whey shakes apparently do that on their own. Looks tight otherwise.
Click to expand...

The protein is raw protein from our good friend Ondier here :D so it contains zero additives - little to no carbs or sugars. I've read cases that states that whey on it's own does indeed spike insulin, but since I need the extra carbs after training anyway, the dextrose is an easy en efficient option.
 
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