The Bodybuilders Thread!

Status
Not open for further replies.
Lament said:
30g carbs, thats hectic!, but i also try and keep it below that.
According to a HFLC calculator i did, i need to take less than 2300 Calories, less than 30g carbs, 100G protein (which i do not understand, according to my own calculation it needs to be double that), and 201g Fat (also don know how the F i'm supposed to eat 200g fat each day)
If i check that link you send, there are lots of mixed opinions, some say you need something to spike your insulin, others say Whey is sufficient, others say drink it with salt...:p
Click to expand...

People seem to forget that insulin is only ONE of MANY chemical transporters in the body. It just happens to be a really effective one.

How much carbs you need to be in keto also varies from person to person and your insulin sensitivity or resistance.

As for me - I lost 10kg in about 7 weeks from the start of the year. I've now fully stabilized on my weight and food quantities I take it. I do low carb as well, but I do take 60g of dextrose in my PO for the insulin. Zero strength loss - though progress on chest strength has slowed to a crawl - but my back and legs keep building strength.

Without another calories adjustment I am slowly creeping down to sub 10% BF level...all the while staying around 94kg. Which is perfect for me personally.
 
I know some say the carbs directly after training don't count ... but I haven't tried it - my wife is also on LFHC, and is doing the 2Oceans, she'll be testing the theory this weekend by doing a 15km with carbs intra.
 
Lament said:
30g carbs, thats hectic!, but i also try and keep it below that.
According to a HFLC calculator i did, i need to take less than 2300 Calories, less than 30g carbs, 100G protein (which i do not understand, according to my own calculation it needs to be double that), and 201g Fat (also don know how the F i'm supposed to eat 200g fat each day)
Click to expand...

Which calculator? Depending on how much you're training, that protein amount seems low.
 
There is a clear limit where taking protein in excess gives diminishing returns. There are multiple studies for this where this has been tested.

However this does not necessarily mean that you should now go and cut your protein intake to the minimal effective amount. Reason being that you will then be replacing that protein with carbs or fats...which could be bad thing. Generally speaking keeping your fats moderate and loading yourself with lots of mono and poly unsaturated fat is a good thing. Promotes a healthy hormone profile and helps to burn fat.

The excess protein also satiates you. This is of course person to person dependent, but generally rather taking in protein in favour of carbs is a good move and will promote fat loss.


As for endurance...again it has been tested and proven that even on low carb you can perform exceptionally well. For HIIT type of sports though carbs are a better bet.
 
Orihalcon said:
As for endurance...again it has been tested and proven that even on low carb you can perform exceptionally well. For HIIT type of sports though carbs are a better bet.
Click to expand...

A recent study concluded that very few manage to perform exceptionally well on low carb diets -I'll try get the article from my better half.
 
I ****ing hate running - and shin splints. I'm going a slow bloody jog on a treadmill, 9km/h for 5km (heart rate between 120 and 130) - and after day three I have shinsplints, so bad it hurts to ****ing stand.

EDIT: On the bright side, 6kg down - going a lot better than 2012, 10kg to go.
 
Last edited:
xrapidx said:
I ****ing hate running - and shin splints. I'm going a slow bloody jog on a treadmill, 9km/h for 5km (heart rate between 120 and 130) - and after day three I have shinsplints, so bad it hurts to ****ing stand.

EDIT: On the bright side, 6kg down - going a lot better than 2012, 10kg to go.
Click to expand...

What I've seen and read the other big oaks would take the speed down to 7.5km, but put the gradient at 9% incline and do a heavy walk. Raises heart rate just as good and a lot easier on the ankles and shins for the big guys.

Maybe an option?

And well done on the fat loss! Beast mode man.
 
Hi Guys

Just joining the conversation hoping to get some tips and motivation.

Recently lost 14kg and just acquired my first home gym equipment with the help of some of the guys here. (Home Gym Thread)

Been working out and feel good even with the stiffness and all. :)

Just a quick question. If you could suggest one supplement for helping with building lean muscles and definition. What would it be? I had a quick look around but jeez there are so many things on the market.
 
Orihalcon said:
What I've seen and read the other big oaks would take the speed down to 7.5km, but put the gradient at 9% incline and do a heavy walk. Raises heart rate just as good and a lot easier on the ankles and shins for the big guys.

Maybe an option?

And well done on the fat loss! Beast mode man.
Click to expand...

Yeh - I did that for awhile, but got even more bored :p Might have to resort to it again. Ideally, I'd prefer a slow jog because it can be done anywhere. Where you'd need a hill for incline walks.
 
xrapidx said:
Whey + glutamine + creatine

I recon all the rest is pretty much hype.
Click to expand...

Agreed fully with Xrapidx.

Apoc you will have to take a lot stricter control on your diet if you want to build decent lean muscle while keeping fat down.

Contrary to general weight loss a bodybuilding diet is something different and very specific. Macro nutrient control will be key.
 
xrapidx said:
Yeh - I did that for awhile, but got even more bored :p Might have to resort to it again. Ideally, I'd prefer a slow jog because it can be done anywhere. Where you'd need a hill for incline walks.
Click to expand...

My solution to the boredom of trudging along...audio books. Best things ever.
 
Orihalcon said:
My solution to the boredom of trudging along...audio books. Best things ever.
Click to expand...

Yeh - I'm trying to find out if my wife's ipod nano would support video when plugged into the VA machines :p next step would be audio books.

With a heart rate at 120-130, you're not exactly suffering, so you have nothing to keep your mind busy...
 
Orihalcon said:
Agreed fully with Xrapidx.

Apoc you will have to take a lot stricter control on your diet if you want to build decent lean muscle while keeping fat down.

Contrary to general weight loss a bodybuilding diet is something different and very specific. Macro nutrient control will be key.
Click to expand...

Thanks.

I hear you re the diet. I am currently on a LCHF diet and I would really prefer if I can greatly stick to that. From the little understanding (reading here and there) of muscle gain and body building I do have, it appears I would have to load up on carbs again which would not be ideal for our household.

My knowledge of this is so little and that is why I ask here and want to learn.
 
Hemps said:
I use a 40kg sandbag for clean and press, squats and to fling around after a shoulder or back session, give's you that hard labour look I'm after.
The one I use has handles all over for various grips.
Click to expand...
I am looking for 40kg one - where did you get yours from? Sportsmans warehouse has only 2 (15kg & 20kg) sand included.

I saw one online http://www.medi-iq.co.za/weighted-sand-bag-40kg-sand-not-included/ but no sand included. I suppose I can just buy sand from builders warehouse/some other store.
 
surface said:
I am looking for 40kg one - where did you get yours from? Sportsmans warehouse has only 2 (15kg & 20kg) sand included.

I saw one online http://www.medi-iq.co.za/weighted-sand-bag-40kg-sand-not-included/ but no sand included. I suppose I can just buy sand from builders warehouse/some other store.
Click to expand...

If you go to a toy store or even building/hardware store they will sell sand, I stole sand from a building site at 11pm at night then made my getaway.
I got my 40kg bag from that medi-iq website.
 
Status
Not open for further replies.
Back
Top
Sign up to the MyBroadband newsletter
X