The Bodybuilders Thread!

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Hey

I'm busy redoing my diet and I'm curious on the ratios everyone uses for p/c/f.
Currently mine is roughly 4/3/1 with 410p 290c 100f for bulking.
Wondering if I should increase my carbs..
 
Def more carbs for bulking... just keep your cholesterol in check!
 
sup.

anyone got tips for getting great calves?

i tried to get into the gyming thing proper in grade 11. was taking creatine , usn dynamic and EFA's..made it up to 70 kg ( started at 62 ). i had a good build. only problem was i had hopeless calves.

i used to train them heavy and then light. my quads and hams are decent and so is my glutes...but it sucks cause i can't wear shorts l0l without looking funny and its not that i don't train my legs hard.

does being indian have to do with it? i haven't seen any indians with huge calves...this sucks bigtime...

currently im doing skipping on my tip toes and i run up a super incline everyday , trying something different because seated and standing calve raises not working.
 
Pooky said:
Can A skinny person with like 2% body fat become buff and ripped?
Click to expand...

why not? its possible. i weant from 59kg to 70 kg within a year and i had decent abs :) not ripped proper but you could see the abs. now im back at 62kg . working out at home and not using shakes and eating 5 meals a day.
 
UltimateWarez said:
sup.

anyone got tips for getting great calves?

i tried to get into the gyming thing proper in grade 11. was taking creatine , usn dynamic and EFA's..made it up to 70 kg ( started at 62 ). i had a good build. only problem was i had hopeless calves.

i used to train them heavy and then light. my quads and hams are decent and so is my glutes...but it sucks cause i can't wear shorts l0l without looking funny and its not that i don't train my legs hard.

does being indian have to do with it? i haven't seen any indians with huge calves...this sucks bigtime...

currently im doing skipping on my tip toes and i run up a super incline everyday , trying something different because seated and standing calve raises not working.
Click to expand...
Great genetics..? :D
Calves are like biceps, you have them or you don't. You can build on what you have but if you don't really have the genes in place then be ready for a spectacular uphill battle to build them up. It can be done, but it will take A LOT of effort:)
I know.
 
Pooky said:
Can A skinny person with like 2% body fat become buff and ripped?
Click to expand...

Well you are already ripped, and there's no reason you cant become buff. It's mainly about eating right and the right exersice. Aim to exersice in the 8-12 rep range with heavy enough weight to be finished by the last rep. Do 3-4 sets of each exersice. That's where I would start... then for eating, stay away from simple sugars and go for low-gi foods. Seriously consider a little bit of investment with a reputed dietician - usually found via good gyms. Even consider a personal trainer at the local gym to work out a custom course for you. Then give it stick!

I'm one of those 'hard to put it on' types and slow, steady work shows results. Just be careful of overeating - keep it avg. portions 5 or more times a day... don't under do the protein thing - if you are skinny, you can try a mass weight gainer, but my advice is stay lean and rather go for a high protein suppliment like pure whey with 75% or more protein. It's easier to control your carb input with bread and (preferably sweet) potatoes than it is to increase protein. Just make sure you watch your cholestorol, so use good suppliments without neglecting whole foods and you will come right.

Your metabolism will adjust, just remember that its better to be in control of your body weight than to put it on quickly and risk injury or heart / artery problems... slow burn, lifestyle, strength over size, all add to quality of life.
 
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UltimateWarez said:
sup.

anyone got tips for getting great calves?

i tried to get into the gyming thing proper in grade 11. was taking creatine , usn dynamic and EFA's..made it up to 70 kg ( started at 62 ). i had a good build. only problem was i had hopeless calves.

i used to train them heavy and then light. my quads and hams are decent and so is my glutes...but it sucks cause i can't wear shorts l0l without looking funny and its not that i don't train my legs hard.

does being indian have to do with it? i haven't seen any indians with huge calves...this sucks bigtime...

currently im doing skipping on my tip toes and i run up a super incline everyday , trying something different because seated and standing calve raises not working.
Click to expand...

You and I are in the same place lol... yep, genetics, but remember that calves are used all day long, you can't avoid that short of walking on your hands. I have read some encouraging stuff and believe this may work:
http://www.backward-running-backward.com/PDF.Stevenson.pdf
The calf muscles are also vigorously acted upon by backwards running. Steve Reeves, the famous bodybuilder
and movie star of the 1950s, once needed to add more bulk and definition to his calf muscles for an upcoming
Mr. Universe competition. So, he went down to the beach, and for a 2 month period ran 2 miles a day
both forwards and backwards in the soft sand. At the end of the 2 months Reeves had gained 11/2 inches on
the back of his calves. What he got by running backwards was a pulling action, which was even more enhanced
by the soft sand. This resulted in a tremendous cord and muscle separation on the back part of the leg.
Needless to say, Reeves went on to win Mr. Universe.
Click to expand...

http://workoutsfromhell.blogspot.com/2008/06/big-calves-rugby-player-way.html
It is said that once upon a time the legendary bodybuilder and actor Steve Reeves once gained one and a half inches on his calves in two months simply by running forwards and backwards on the beach for two miles every day!

Simply running backwards will help anyone bring up lagging calves, so if you have somewhere you can do this give it a try!

If you want a gym method then take a leaf out of Ronnie Coleman's book and head out to the parking lot with a set of dumbbells.and do the two following exercises.

First up is backwards strides, simply take long strides backwards whilst holding your heavy dumbbells try and cover 200 metres or more with this method.

The second exercise is the backwards farmers walk, here you walk briskly backwards carrying heavy dumbbells, depending on the size of your gym parking lot aim for 5-10 lengths at least.

Do these two exercises three times per week as a finisher to a standard calf workout, If your gym has an elliptical trainer machine that has a backwards program use that for cardio and also add some backwards track running if possible, then in a couple of months I guarantee you will be sporting much improved calves!
Click to expand...

Before you laugh off anything, give it a try for 6 weeks... thousands of rugby coaches can't be too wrong - backwards running is for calves :D

I'm beginning something similar this month. Fortunately I live near the beach... think I'm going to try climbing steep dunes backwards with a sandbag on my shoulders lol.
 
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Diet Critique

Hi Guys,

Below is my new bulking diet, please critique/comment :)

Meal 1:
Low Fat Milk
3 Large Eggs
Oats
Banana
Vitamins
(38g P, 68g C, 22g F)

Meal 2:
Chicken
Veggies
Fruit Pieces
(60g P, 51g C, 9g F)

Meal 3:
Evox 5xl
Yoghurt
(44g P, 77g C, 19g F)

Meal 4:
Tuna
Mayo
Bread
(43g P, 77g C, 19g F)

Meal 5:
Beef
Brown Rice
Veggies
(64g P, 48g C, 11g F)

Meal 6 (after workout):
Evox 5xl
Banana
Low Fat Milk
(53P, 83C, 5F)

Meal 7:
Chicken
(54g P, 0g C, 8g F)

Meal 8:
Whey
Peanut Butter
(76g P, 9g C, 15g F)

Totals: 434g P, 397g C, 96g F
 
Polk said:
Hi Guys,

Below is my new bulking diet, please critique/comment :)

Meal 1:
Low Fat Milk
3 Large Eggs
Oats
Banana
Vitamins
(38g P, 68g C, 22g F)

Meal 2:
Chicken
Veggies
Fruit Pieces
(60g P, 51g C, 9g F)

Meal 3:
Evox 5xl
Yoghurt
(44g P, 77g C, 19g F)

Meal 4:
Tuna
Mayo
Bread
(43g P, 77g C, 19g F)

Meal 5:
Beef
Brown Rice
Veggies
(64g P, 48g C, 11g F)

Meal 6 (after workout):
Evox 5xl
Banana
Low Fat Milk
(53P, 83C, 5F)

Meal 7:
Chicken
(54g P, 0g C, 8g F)

Meal 8:
Whey
Peanut Butter
(76g P, 9g C, 15g F)

Totals: 434g P, 397g C, 96g F
Click to expand...


Unless you are on roids I'd say less protein and more carbs... also, cant comment on the diet unless you post your stats like weight, height bf % and age...
 
Chris_H said:
Unless you are on roids I'd say less protein and more carbs... also, cant comment on the diet unless you post your stats like weight, height bf % and age...
Click to expand...

Hi Chris_H

My current stats are:

Weight: 198
Height: 6"2
BF: 15%
Age: 28

I've been out of heavy training for a number of years (250lb at my peak). I'm considering going on cycle in 6-8months time after my diet is 100% clean.
 
Polk said:
Hi Chris_H

My current stats are:

Weight: 198
Height: 6"2
BF: 15%
Age: 28

I've been out of heavy training for a number of years (250lb at my peak). I'm considering going on cycle in 6-8months time after my diet is 100% clean.
Click to expand...

Ok, your total calorie count is around 1000Kcal more a day than you need to maintain, so you will pick up weight, but the ideal is to eat 500Kcal more than needed ( I've worked out your daily need to be 3175Kcal per day if you work out 5 times a week as per the stats you gave).

Drop the total protein for the day to about 330g per day ( you should not eat more than 60g per server if you are not on roids anyway) and you should be spot on. This will bring the daily intake to about 3700Kcal a day which is 500 more than needed. Picking up weight will go a little slower but will be "cleaner" and you will add less fat. you can up the protein again about a week or two into the cycle.

Test it and see how it goes, you should be going up by 0.5kg a week if you follow my advice. Adjust the daily intake accordingly if you see you are picking up too fast or too slow - and always take body measurements to see how much picked up is fat!!

If you want to change your macro to be more efficient do it like this:

morning - focus on carbs, little protein
snack - focus on protein, little carbs
lunch - focus on carbs and protein
snack - focus on protein, little carbs
pre workout - focus on carbs, little protein
post workout - focus on carbs, moderate protein
supper - focus on carbs and protein
before bed - focus on protein, little carbs
 
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Chris_H said:
Ok, your total calorie count is around 1000Kcal more a day than you need to maintain, so you will pick up weight, but the ideal is to eat 500Kcal more than needed ( I've worked out your daily need to be 3175Kcal per day if you work out 5 times a week as per the stats you gave).

Drop the total protein for the day to about 330g per day ( you should not eat more than 60g per server if you are not on roids anyway) and you should be spot on. This will bring the daily intake to about 3700Kcal a day which is 500 more than needed. Picking up weight will go a little slower but will be "cleaner" and you will add less fat. you can up the protein again about a week or two into the cycle.

Test it and see how it goes, you should be going up by 0.5kg a week if you follow my advice. Adjust the daily intake accordingly if you see you are picking up too fast or too slow - and always take body measurements to see how much picked up is fat!!

If you want to change your macro to be more efficient do it like this:

morning - focus on carbs, little protein
snack - focus on protein, little carbs
lunch - focus on carbs and protein
snack - focus on protein, little carbs
pre workout - focus on carbs, little protein
post workout - focus on carbs, moderate protein
supper - focus on carbs and protein
before bed - focus on protein, little carbs
Click to expand...

Thanks Chris_H! Some good advice :)

I'm going to adjust the diet now and reduce the total cals.

Feels good to be back at the gym!
 
Flax seed oil

Just bought myself 500ml of flax seed oil. Do you guys make use of it for your daily EFA needs?

If so, how much do you use? I'm thinking of 2 tablespoons, one in the morning and one after workout.

Do you count it into your daily fat intake calcs? i.e. +-13g fat per tablespoon?
 
Polk said:
Just bought myself 500ml of flax seed oil. Do you guys make use of it for your daily EFA needs?

If so, how much do you use? I'm thinking of 2 tablespoons, one in the morning and one after workout.

Do you count it into your daily fat intake calcs? i.e. +-13g fat per tablespoon?
Click to expand...

yes., count it part of your daily intake. take 2 or 3 tablespoons a day.
 
It's tough being the only one in the office eating brown rice/veg/chicken instead of steers haha. I'm sure some of you know what I mean :P
 
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