The Bodybuilders Thread!

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For anyone looking for a nice change of pace for working legs.

Bulgarian split squat. SoB. You'd think that if you're able to squat say 200kg with both legs...you'd be able to do half with one right?

Wrong. This is a great exercise and depending on the distance between your elevated rear leg and the front foot, you can target either the quads or glutes.
 
Orihalcon said:
Not for everyone, but it's scientifically proven. It's not a diet. It's a change in day to day living and eating.

Ketosis works and it is sustainable.
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I agree that it is backed by science but I try and maintain caloric deficit and I have had steady weight loss coupled with muscle gains and I just cut out certain carbs (mostly bread, chips and sweets) I still have the occasional pasta and brown rice with my meals.

Just need to cut the booze or switch to whiskey and water :sick:
 
Piesank said:
I agree that it is backed by science but I try and maintain caloric deficit and I have had steady weight loss coupled with muscle gains and I just cut out certain carbs (mostly bread, chips and sweets) I still have the occasional pasta and brown rice with my meals.

Just need to cut the booze or switch to whiskey and water :sick:
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Im a HUGE beer drinker, this is the hardest part for me, almost 3 weeks now without consuming any beer (or alcohol) for that matter,
Thing is i drink to enjoy myself, and there is absolutely no joy in drinking wiskey + anything, water being the worst...
But i do enjoy Jack Daniels, think i'm going to try the JD Honey, apparently it has no carbs :D
 
Lament said:
Im a HUGE beer drinker, this is the hardest part for me, almost 3 weeks now without consuming any beer (or alcohol) for that matter,
Thing is i drink to enjoy myself, and there is absolutely no joy in drinking wiskey + anything, water being the worst...
But i do enjoy Jack Daniels, think i'm going to try the JD Honey, apparently it has no carbs :D
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Yip, beer every weekend and lots when we go to the farm.
Beer and easter eggs are my achilles heel.
 
Hemps said:
Yip, beer every weekend and lots when we go to the farm.
Beer and easter eggs are my achilles heel.
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Well it would seem like Castle light is the less of the evils
Castle light
http://www.myfitnesspal.com/food/calories/castle-light-beer-48214327

Windhoek light surprisingly has 3carbs more per bottle
http://www.fatsecret.co.za/Diary.aspx?pa=fjrd&rid=1293002

But something seems odd,
My Fitnesspal says Windhoek light only has 3 carbs :O
http://www.myfitnesspal.com/food/calories/windhoek-light-beer-6792804

Scarp that, multiple sources says Windhoek light has 10 carbs per bottle, and Castle light 6 - 7
Real shame about the taste though :-(
 
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Piesank said:
I agree that it is backed by science but I try and maintain caloric deficit and I have had steady weight loss coupled with muscle gains and I just cut out certain carbs (mostly bread, chips and sweets) I still have the occasional pasta and brown rice with my meals.

Just need to cut the booze or switch to whiskey and water :sick:
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Completely agree.

I am not a zealot or a Noakalite that will fight all carbs.

That is a BS stand point anyway. Of course you can just cut back on calories while eating healthy and lose weight. While having carbs.

Doing keto for most people means cutting out a metric crap ton of processed carbs from their diets. This is the key factor I believe. How many people know how much complex or simple carbs they consume? How many calories etc. Only a small % of those into fitness.

This is why I believe that chowing healthy carbs with protein and fats will still yield fat loss and muscle gain (from a BB POV)

Speaking from personal experience and having eaten the same calorie amounts - once with a carb % of 35 and now with one of 5 - I am cutting a lot more fat this way than before.

Everyone should play with their diets and see how they adapt and what works for them. There is no one size fits all.
 
My mate told me that he believes if you completely cut out carbs and you "burn all the fat" that you would start to destroy muscle gains, which makes sense and I've also read that the paleo diet uses a cycling element which would then support his idea, an eating plan that has a cycle in it already doesn't sound that good to me imho.
 
Piesank said:
My mate told me that he believes if you completely cut out carbs and you "burn all the fat" that you would start to destroy muscle gains, which makes sense and I've also read that the paleo diet uses a cycling element which would then support his idea, an eating plan that has a cycle in it already doesn't sound that good to me imho.
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I tend to agree with him on that. However paleo is not LCHF.

LCHF is just that. Low carb. Not NO carb. Your body needs carbs and the resulting glucose it produces for vital bodily functions. People should not forget that. From person to person some might still consume upward of 80g a day.

I take in around 90g myself with the bulk of that being post workout and then trace amounts during the day.

While a carb is a carb i.t.o the end result your body does with it is the same...the quality of said carb though is different. GI, micro nutrients etc all play a vital factor. It's downright crazy I.m.o to cut all carbs and maintain it.
 
Started training this year.. It's only april and have had 2 flu's already, a PR for me in terms of flu :( Must be the sessions. I hate it because after recovery it's like starting over again due to loss of strength.
 
prOd said:
This is not true at all!

http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html

&

http://www.bodyrecomposition.com/nutrition/carbohydrate-and-fat-controversies-part-1.html
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My comment is not to say you need a lot, it's to point out that you should not go with zero.

You body has processes, gluconeogenesis among others, that can convert amino acids to glucose. Your body needs glucose, specially certain brain functions, which cannot run from ketones. So while the body CAN convert, not to say it is the most efficient method.

Again, this is not to say you need 40+% calories from carbs! You can easily get away with less than 10%.
 
I got a question about biceps. I probably work my triceps more, hence biceps get neglected a bit. The reason I don't put the same amount of effort in to biceps is that it feels like they are going to pop / explode when I work them too much. Now I realise that won't literally happen, so should I just persevere when I get that feeling? I don't want to pull a muscle or something and get injured, hence the concern.

Currently I only do about 3 sets of biceps curls with the EZ bar (maybe once a week) at the end of a workout. My biceps are not sore the next day so I am obviously not working them hard enough.
 
StrontiumDog said:
I got a question about biceps. I probably work my triceps more, hence biceps get neglected a bit. The reason I don't put the same amount of effort in to biceps is that it feels like they are going to pop / explode when I work them too much. Now I realise that won't literally happen, so should I just persevere when I get that feeling? I don't want to pull a muscle or something and get injured, hence the concern.

Currently I only do about 3 sets of biceps curls with the EZ bar (maybe once a week) at the end of a workout. My biceps are not sore the next day so I am obviously not working them hard enough.
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If all you want is big arms...keep doing what you doing already. Triceps grow a lot more than biceps. Just keep the balance in check, eg dont skip biceps altogether :P
 
Tinuva said:
If all you want is big arms...keep doing what you doing already. Triceps grow a lot more than biceps. Just keep the balance in check, eg dont skip biceps altogether :P
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OK, will do. My arms are still skinny a$$ IMO, well especially from the triceps downwards. My triceps now look abnormally large if I flex them.

Now I have another problem :( What I surmise is due to lack of sleep & work stress, this past week I experienced 3 symptoms that I have experienced in the past due to being run down / stressed out.

The most worrying symptom being experiencing vertigo when tilting my head back, i.e. when looking up or changing head positions too quickly.

So there I was bench pressing my warm up weights, and on my last warm up set the vertigo hit. I had to rack the weights slowly, after resting the weight on my chest a bit because I didn't want to rack the weights and miss due to dizziness :eek:

Decided it would be silly to carry on like that, so I proceeded to the seated bench press machine and thereafter I was ok. I reckon I am going to have to stick to machines for the next few days at least until I am sure these symptoms go away.

Can I make some good muscle growth on seated bench press and lat pull downs if that is all I do for the next couple of weeks? I don't want to do anything that is going to cause blood rushing to or from my head too quickly.
 
StrontiumDog said:
OK, will do. My arms are still skinny a$$ IMO, well especially from the triceps downwards. My triceps now look abnormally large if I flex them.

Now I have another problem :( What I surmise is due to lack of sleep & work stress, this past week I experienced 3 symptoms that I have experienced in the past due to being run down / stressed out.

The most worrying symptom being experiencing vertigo when tilting my head back, i.e. when looking up or changing head positions too quickly.

So there I was bench pressing my warm up weights, and on my last warm up set the vertigo hit. I had to rack the weights slowly, after resting the weight on my chest a bit because I didn't want to rack the weights and miss due to dizziness :eek:

Decided it would be silly to carry on like that, so I proceeded to the seated bench press machine and thereafter I was ok. I reckon I am going to have to stick to machines for the next few days at least until I am sure these symptoms go away.

Can I make some good muscle growth on seated bench press and lat pull downs if that is all I do for the next couple of weeks? I don't want to do anything that is going to cause blood rushing to or from my head too quickly.
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Could be sleep I guess, but make sure you eat enough, and drink enough water during the day. If you don't have time for enough sleep, or have sleeping problems, you must make sure you eat enough to make up for the energy that you don't gain during sleep. It is most probably a lack of water and food that causes the dizzyness, especially if you still a skinny type guy. At least that is what it was like for me when I was still skinny. Nothing however beats enough food + water + sleep, you got to get that right as a priority.


ps. stress...and work for that matter uses up valuable energy, food is a very good source to regain that, just make sure it is good food. Lots of protein, fats and carbs.

pps. A safe'ish exercise to test for dizzyness to go away, is deadlifts. Go fairly heavy after warming up. Then if you get to a weight that you usually get dizzy on, at least if you do let go, just make sure you don't let the bar hit your knees, everything else should be safe if you let it fall, other than the floor.
 
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