The Bodybuilders Thread!

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bromster said:
Your own calorie consumption for the day is specific to you: Your height, weight, exercise routine and metabolism. Don't look at numbers.

Start by ensuring you have consistency in both your diet and exercise. On training days, I always do a minimum of 40min high intensity cardio, then weights. My workout is usually 90min, sometimes 105 with abs.

Ok, I weigh 78 now so you will need to eat more than me, but during the course of my day, I have a preworkout in the morning before gym, a single serving whey protein shake after gym, 70g rolled oats with 250ml 2% milk and sweetener, a tupperware of fruit (grapes, pineapple, whatever...) , a protein bar, 2 or 3 cups of tea with sweetener. The rest varies, but I keep portion size moderate.

Now that I have consistency, I can simply jump on the scale every week and see what is happening to my weight as well as whether I should eat more or less. Calorie counting is such a pain. I could never do it for more than a few days.

EDIT: Just for reference, when I was 90kg and highly motivated at the start of my cut, I didn't cheat at all. Nothing. Nada. I was losing about 2kg per week until I got down to 81-82kg, then I continued at about 0.5kg per week thereafter. Now I am cheating every now and then, so I'm stuck at 78. I'm going on holiday in a month though, so I need to get my ish together. What I have found works extremely well, is to have a deadline. Mine were H2O Party, Christmas Day, Holiday respectively. It is not easy to lose fat without any kind of target.
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Hey

Thanks for the info but this wouldn't work for me, seems waaaay over kill :P

My max time in the gym is about an our, and this is mostly because I can't be in too long as I have other things that need to get done.

I think you need to know you numbers, I mean if you're not in a calorie deficit you not going to lose the weight. I've done a bit of research and now had some positive results. It's just that everyone has different theories and consistency is the key.

I put together a journal now that I can monitor things better. So in a week I'll check for progress and adjust accordingly.
 
Sorry if this has been discussed before.

I am going to get a Creatine supplement for this first time and looking for some advice...

The consensus I see from reading online is that the powder form is best, and that Nitrate is more effective than Monohydrate. I should also begin with a loading phase in week 1 taking about 15-20grams of it (That is for the monohydrate, apparently the Nitrate is far less).

With that in mind, should I get Creatine Nitrate (I'm assuming it will be labeled 100% Creatine) and any recommendations on a good brand? Or stick to monohydrate for a start? Or are they different products completely (It seems some brands combine them?)
 
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Hemps said:
Those guys that have an iPhone or iPad theres a nice app called iMuscle 2, not sure if there's an Android version.
Find it useful.

https://itunes.apple.com/us/app/imuscle-2/id430559374?mt=8
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Looks like it's available on android as well: https://play.google.com/store/apps/details?id=com.the3d4medical.imuscle2.smartphones&hl=en

Thanks will check it out


The app also features our unique animations which provide direction on how to properly perform each exercise
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This sounds nice, now I don't have to go searching for the correct form on google :p
 
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Bobbin said:
Sorry if this has been discussed before.

I am going to get a Creatine supplement for this first time and looking for some advice...

The consensus I see from reading online is that the powder form is best, and that Nitrate is more effective than Monohydrate. I should also begin with a loading phase in week 1 taking about 15-20grams of it (That is for the monohydrate, apparently the Nitrate is far less).

With that in mind, should I get Creatine Nitrate (I'm assuming it will be labeled 100% Creatine) and any recommendations on a good brand? Or stick to monohydrate for a start? Or are they different products completely (It seems some brands combine them?)
Click to expand...

Forget Creatine Nitrate and all the gobbledigook marketing junk that tries to get you to buy it. Stick to monohydrate. It's cheaper, and it's probably the most researched supplement out there. Mix it up with some grape juice and you're golden.

You can load (15 - 20mg p/day) but it's not necessary. After 1 week, anything more than 5g (heaped teaspoon) per day is a waste.
 
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CarsinemiA said:
Forget Creatine Nitrate and all the gobbledigook marketing junk that tries to get you to buy it. Stick to monohydrate. It's cheaper, and it's probably the most researched supplement out there. Mix it up with some grape juice and you're golden.

You can load (15 - 20mg p/day) but it's not necessary. After 1 week, anything more than 5g (heaped teaspoon) per day is a waste.
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Do you take it once a day or just before exercise? When is the best time?
 
stevovo said:
Do you take it once a day or just before exercise? When is the best time?
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Many different schools of thought on that. Studying how creatine works however shows that it does not matter when you take it. If it is in your system it will load your cells with extra ATP for strength.

I'd personally take it anytime during the day up till 3 hours before exercise for it to load into cells.

The last is my own statement and observation. I have no medical proof of the time to take effect.
 
Best value on creatine monohydrate:

http://www.supplementworld.co.za/evox-creatine-monohydrate-500g-500g-free.html

R239 for 1kg.

Orihalcon said:
Many different schools of thought on that. Studying how creatine works however shows that it does not matter when you take it. If it is in your system it will load your cells with extra ATP for strength.

I'd personally take it anytime during the day up till 3 hours before exercise for it to load into cells.

The last is my own statement and observation. I have no medical proof of the time to take effect.
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There isn't any conclusive studies on when it's most effective, and principally it shouldn't matter. Important thing is to stay saturated by maintaining regular use.
 
Dade Murphy said:
There isn't any conclusive studies on when it's most effective, and principally it shouldn't matter. Important thing is to stay saturated by maintaining regular use.
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Agree fully.


And damn good find on that creatine special! Ordering some.
 
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So basically 3 things.

Water, water, water ...

Protein, protein, protein ...

Exercise, exercise, exercise ...


Did I say exercise??? Let me just add it again for safety's sake ... Exercise, exercise, exercise.
 
Picard said:
So basically 3 things.

Water, water, water ...

Protein, protein, protein ...

Exercise, exercise, exercise ...


Did I say exercise??? Let me just add it again for safety's sake ... Exercise, exercise, exercise.
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Where are your other macros? And micros? :p

And you left out rest, train hard, rest hard.
 
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