The Bodybuilders Thread!

[Batista]

MOAR questions!!

During the week I probably hit 100-120g protein for the day (weekends I eat way more since we'll almost always braai), and I weigh around 75kg now. What should I be looking to have? In my reading I've seen 2g per kg mass recommended, but that seems like a lot?
Calorie intake is another mystery to me - taking in around 2000 a day. Feel a little tired after working out, but the rest of the time I'm fine. Minimal carbs due to being on LCHF, on around 50g for the day mostly from low gi bread (which I'm hoping to cut out next week again). So, suggestions, advice, etc

IMHO, 2000 calories a day for a 75kg male who is training is too little.You are barely supporting anabolism at that point.Up it to 2700 and monitor your weight.What is your end goal?

Edit : I see you are on LCHF - that is the reason why you are exhausted after your workouts...Do you feel energised throughout your workouts?

 

[Archer]

I wouldnt say I'm exhausted, just a bit tired. And I feel pretty ok during workouts, I think Never feel like fainting or anything remotely like that. But will try shovelling more food down next week, see what happens.

Goal is 12-14% body fat (at 17 now iirc) and to do squat at 1.5x body weight (and in the relevant ratios for the other SL5x5 exercises). Maybe when I get there I'll up it but thats what I want for now

 

[remus786]

I need to buy some more supplements:

Buying from Rage nutrition as they have special on whey 3,2kg for R619
Currently take creatine from USN but have never really felt any benefit from it or other brands for that matter.

I usually take coffee before I workout but thinking of taking something more suited?

What other sups should I be looking at taking besides creatine and whey?

I'm in a similar position and started looking at BSSA, below is what my cart looks like, I'm also only using Whey and Creatine but looking to see if something better may work for me.

Also going for Nutritech 100% Whey : R580 (3.2KG) - http://www.xtremenutrition.co.za/product/100-pure-whey-3-2kg/

 

[Worskos]

Haha you're doing it very wrong I'm afraid... You MUST MUST MUST eat more fats! This means frying things in butter(chuck all the vegetable oil in the bin), biiiig splashes of olive oil on those salads, buying the fattiest cuts of meat you can find.

Cut out ALL starches(rice, bread, wraps, pancakes, flour, potatoes etc etc), ALL sugar in anything(that includes sauces, marinades, yoghurts, fruit juices), check all the labels and anything that has a higher carb content than 10g per 100g goes in the bin. Anything low fat gets chucked as well, use full cream everything. Cut down on fruit too, a tiny portion contains massive amounts of sugars.

The only things you can eat as much as you like contain less than 5g/100g of carbs, 5-10g/100g you need to watch portion sizes, anything above that is out completely.

Thanks
I'm not that clued up on this type of thing so all this is new to me. The part about the "eat more fats" scares me a bit.

Without increasing my fat intake, will just cutting out carbs be a futile exercise for weight loss?

Thanks

 

[RanzB]

Thanks
I'm not that clued up on this type of thing so all this is new to me. The part about the "eat more fats" scares me a bit.

Without increasing my fat intake, will just cutting out carbs be a futile exercise for weight loss?

You'll have no energy for exercise.

And life.

 

[RogueTr00per]

I'm in a similar position and started looking at BSSA, below is what my cart looks like, I'm also only using Whey and Creatine but looking to see if something better may work for me.

Also going for Nutritech 100% Whey : R580 (3.2KG) - http://www.xtremenutrition.co.za/product/100-pure-whey-3-2kg/

That is pretty cheap and free delivery I see. Cheaper than their brick and mortar store. What flavour is it? I added it to cart to see and it doesn't specify anywhere.

 

[remus786]

That is pretty cheap and free delivery I see. Cheaper than their brick and mortar store. What flavour is it? I added it to cart to see and it doesn't specify anywhere.

Also interested, I hopes its unflavored as I would like to get a bit creative and add it to my smoothies or cereals. I will be emailing them or possibly the rep that has been on this thread a few times can answer it.

 

[ScottulusMaximus]

Thanks
I'm not that clued up on this type of thing so all this is new to me. The part about the "eat more fats" scares me a bit.

Without increasing my fat intake, will just cutting out carbs be a futile exercise for weight loss?

Thanks

This is a bit of a derail so maybe check out the ''Weight Loss Thread 2014'' and my thread on ''Real Meal Revolution by Tim Noakes'', plenty of info on this and we'll all be glad to share...

 

[xrapidx]

Make sure that Maximal pack actually exists...

 

[remus786]

Make sure that Maximal pack actually exists...

Will do. Have you tried it, if so is it any good?

 

[xrapidx]

Will do. Have you tried it, if so is it any good?

Nope - don't order from BSSA.

Last I read, the product wasn't available yet (still being made)

 

[Orihalcon]

Correct. Ondier and team sorting out the halaal certificates etc.

All I can say about their service is that it is head and shoulders better than it was beginning last year. They were plagued by some problems , but all has been sorted now. I ordered a few times from them and have not had any problems recently. Will be placing another order closer to month end again.

 

[remus786]

Correct. Ondier and team sorting out the halaal certificates etc.

All I can say about their service is that it is head and shoulders better than it was beginning last year. They were plagued by some problems , but all has been sorted now. I ordered a few times from them and have not had any problems recently. Will be placing another order closer to month end again.

It seems like they were plagued with delivery and product expiry issues a while back, I have asked Ondier for an update on this as well as the Maximal pack eta.

 

[Brontosaurus]

@ Orihalcon: So after reading all this Nutritech this and Nutritech that which you've been punting here I decided to give their whey a try. I bought the 3,2kg cookies and cream flavour from Chromeshop.

This stuff tastes like powdered unicorn and has a great texture to boot. I think, after quite a few years, I'll be binning the evox and using this in future. It also makes me fart a lot less.

So a big thanks is in order I suppose.

 

[Orihalcon]

@ Orihalcon: So after reading all this Nutritech this and Nutritech that which you've been punting here I decided to give their whey a try. I bought the 3,2kg cookies and cream flavour from Chromeshop.

This stuff tastes like powdered unicorn and has a great texture to boot. I think, after quite a few years, I'll be binning the evox and using this in future. It also makes me fart a lot less.

So a big thanks is in order I suppose.

Hehe. Glad you are enjoying it!

And glad that you are having less gut bloat on it. Their whey is top notch, great price, mixes EASY and the nutritional content is spot on.

But again mileage will vary from person to person. Some of my other mates got bad bloat and cramps from Nutritech and had no problems on USN, Evox etc. Everyone is different in the end. I say try it all and keep what works!

And yes - Cookies and Cream is delicious! Apparently Banana Cream is the best with American Ice Cream Soda being the worst tasting

 

[MrBuddha]

USN gave me spuitpoep when I used it in the past. Can safely say That Nutitech does not. 

I have to admit though, don’t like the tatse that much of cookies and cream – I sometimes moer cocoa powder with it to mask the taste.

I am still going to buy a 1kg of the American Ice Cream soda, still very intrigued to try it out.

 

[Orihalcon]

USN gave me spuitpoep when I used it in the past. Can safely say That Nutitech does not. 

I have to admit though, don’t like the tatse that much of cookies and cream – I sometimes moer cocoa powder with it to mask the taste.

I am still going to buy a 1kg of the American Ice Cream soda, still very intrigued to try it out.

Agreed. try it for yourself. Maybe you like it hehe.

I love the plain vanilla whey - can use it in everything.

I do keep a tub of chocolate around for when I make protein peanut butter cups I also add cocoa to that...damn delicious and a healthy treat for me

 

[Hemps]

Agreed. try it for yourself. Maybe you like it hehe.

I love the plain vanilla whey - can use it in everything.

I do keep a tub of chocolate around for when I make protein peanut butter cups I also add cocoa to that...damn delicious and a healthy treat for me

I use scoop of Chocolate on my oats each morning, yummy.
But wife says it smells like eggs going off lol

 

[Brontosaurus]

I use scoop of Chocolate on my oats each morning, yummy.
But wife says it smells like eggs going off lol

I read scoop of chocolate on my eggs... I need a holiday...

 

[RogueTr00per]

@Orihalcon, in the low carb high fat safety thread, you mention the following below. Is this advocating eating some carb source before a workout and drinking something like Energade during a workout? In addition to taking creatine I assume...

Agreed. For the average Joe that just goes on with daily life etc...by all means keep on a full LCHF diet. It is damn effective, works and no one will argue the results.

For people wanting to push and build their bodies to something more than average...there is a place for carbs as it works. And this has been proven by actual people for the last 30 odd years in the fitness industry and in sports today.

With that said, eating complex carbs - ala sweet potatoes - in moderate amounts will not kill you. As Mister said. Insulin response is key in effective muscle building en repair post workout. You simply don't get as an effective insulin response from fats and protein alone as when using carbohydrates. Hell it's even okay to throw back a pack of sweets for that immediate response - extreme example but it works for that response.

Here is an extract from an article on muscle and strength - and yes that article has a BUNCH of references to the scientific studies you guys love;

To lift a weight your body first requires energy. Adenosine Triphosphate, or ATP, is the only source of energy that can drive your muscles to contract. Unfortunately, your muscle only stores enough ATP to support muscle contraction for a few seconds, therefore it must be replaced.

If it is not replaced muscle contraction will stop, meaning your set is over. Luckily your body replaces your ATP stores by breaking down creatine phosphate (CP). This releases energy for fast replenishment of ATP. Your muscle stores enough CP for about 8-12 seconds of maximal effort. When CP stores run out our body switches to glycolysis.

This is when your body uses stored glycogen (carbohydrate stored within the muscle) and blood sugar to replace ATP stores. Your body repeats this process for every single set that you perform in the gym. Carbs come into play during glycolysis. In between sets, muscle cells use the glycolytic pathway to restore ATP. You can preserve muscle glycogen and stay strong throughout your workout by having carbs before and during your training.

How much of a difference can this make, you ask? Well, you can prevent muscle glycogen decline by 50%. You may be wondering, “How does this help me get big? “ Preventing glycogen decline allows you to train with maximum intensity throughout your entire workout. In other words you don’t tire as your workout progresses, your weights go up, and you get a better pump.