The Bodybuilders Thread!

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after training
150gm 5xl muscle meal shake
Click to expand...

I'm definitely missing some carbs in my diet, does the 5xl not contain the "empty carbs" or whatever they call it?
I was looking at buying Evox Solid Mass from Game - R299 for 5kg TUB and using this a pre-workout "meal"
When I used to run everyday +-10km - I used to use the mass powders and remember having more energy after taking them pre-running session as apposed to when I didnt take a shake beforehand.
 
I aim for
1.5g protein per lean lbs
.5g fat per total bw lbs
rest of calorie requirement in carbs

My carbs are basically just the oats in my shakes pre and post - and then from the sauce/cheese in my eggs - and then lentils at lunch.

I prepare one or two days at a time.
 
Hemps said:
I'm definitely missing some carbs in my diet, does the 5xl not contain the "empty carbs" or whatever they call it?
I was looking at buying Evox Solid Mass from Game - R299 for 5kg TUB and using this a pre-workout "meal"
When I used to run everyday +-10km - I used to use the mass powders and remember having more energy after taking them pre-running session as apposed to when I didnt take a shake beforehand.
Click to expand...

you understand what empty carbs are right?

remember 5xl can actually be used as a complete meal replacement,

Added to each serving is a complete Vitamin and Mineral profile ensuring maximum metabolic support for your body during times of intense training and muscle growth
Click to expand...

i may well be wrong as i am not a dietician or nutritionist but that is the way i see it
 
5xl nutritional info

Nutritional information:
Per 100 g

Per 50 g
Protein (g) 41 20.5
Carbohydrates Total (g) 47 23.5
Lactose (g) < 1 < 1
Fat Total (g) < 4 < 2
Cholesterol (g) < 0.2 < 0.1
Energy (calorie) 389 194.5
Calcium (mg) 211 105.5
Chromium (mcg) 125 62.5
Copper (mg) 0.2 0.1
Iron (mg) 0.9 0.45
Magnesium (mg) 75 37.5
Manganese (mg) 0.3 0.15
Phosphorous (mg) 210 105
Potassium (mg) 280 140
Zinc (mg) 0.5 0.25
Vitamin A (IU) 85 42.5
Vitamin C (mg) 60 30
Thiamine B1 (mg) 0.6 0.3
Riboflavin B2 (mg) 1.2 0.6
Nicotinamide B3 (mg) 10 5
Cyanocobalamin B12 (mg) 10 5
Pantothenic Acid B5 (mg) 5 2.5
Pyridoxine B6 (mg) 1 0.5
Folate(mcg) 12 6

Amino Acid profile: Per 100g
Alanine mg
1654
Arginine mg 2040
Aspartic acid mg 3890
Cystine mg 528
Glutamic acid mg 8108
Glycine mg 1166
Histidine mg 1062
Isoleucine mg 2130
Leucine mg 3656
Lysine mg 3020
Methionine mg 836
Phenylalanine mg 1932
Proline mg 3036
Serine mg 2422
Threonine mg 1888
Tryptophane mg 526
Tyrosine mg 1766
Valine mg 2326
Click to expand...
 
How do guys keep disciplined / maintain your drive.

I had been doing great for a few months till about 2 weeks ago its like all willpower has gone.
 
Progress drives... if you're not making any you doing it wrong.

You could also try a site like fitocracy - join competitions... try beat yourself each week, try do quests or achievements, etc
 
Hemps said:
Placed an order for R1200 of stuff from that site.

Need HELP with my diet..........
I Weigh 78kg at the moment - do I need about 260g+ of protein a day to gain muscle, I have 12% body fat?
Diet is dismal at the moment:

Morning:
6:00am - Bowl Oats and coffee
1x Multivitamin and 1x fish Oil capsule
7:30am - 30g Protein shake with water.
Drink water for the rest of the day throughout
10am - 30g Protein Shake with banana.

1:30pm - 2x Sandwich with peanut butter and apple.
2:30pm - 30g Protein Shake with water.
1x Multivitamin and 1x Fish Oil Capsule.
4:00pm - 30g Protein Shake with crushed Oats (about handful)

5:30pm - Workout.
30g Protein Shake with Millk not skim
1x Multivitamin and 1x fish Oil capsule
7:00pm - Chicken breasts x2, salad or Vegatables like peas, squash, pumpkin, veggie mix.
Click to expand...
IMHO, less shakes and more real food. Avoid processed food, ie. skip the white bread.

I will also give you my example. I am currently 70kg weight @ 1.76m. My weight haven't changed since changing my meals, but my BF% definitely went down by massive margins, only fat left on my, is over my lower stomach, covering bottom 4 ab blocks. Love handles gone ect.

6:00am - Oats
work out
8:00am - Plain yoghurt, add in muesli with honey and almonds (you want to avoid sugar, honey is good however, though not this one I have here)
11:00am - banana + biltong or droe wors (I eat up a whole pack here)
1:00pm - Tuna salad with cooked eggs
4:00pm - Banana + biltong or droe wors (again eat up a whole pack)
7:00pm - Half a chicken + veggies, except on Wednesdays I go to eastwoods and eat half price large pizza with 2 Castle Light drafts, my only mid week social event.

Saturdays = HUGE steak and chips or alternatively with veggies

Sundays = half a chicken again, usually from the Braai.

Drink of choice at home: Water + ice + lemon
Drink of choice when going out: Max 2 Coke Light drafts, after which I switch over to water, if place dont like it I tell them FU and leave with all my friends so they lose out on the friend's drinks.


Thing is, I am not currently hitting a plateau on any of my lifts, so for now I will stay on 70kg, I look fairly good, although almost skinny, but I currently lift:

Bench = 70kg
Squat = 70kg (I think my problem here is I do high bar squat, will change it over to low bar squat and check again)
Barbell row (back parallel to floor, Stronglifts way) = 60kg
Deadlift = 90kg

Goals:
Bench = 100kg
Squat = 110kg
Deadlift = 160kg



So my diet is not perfect, but is in fact currently a lifestyle how I eat, I am not following any plan, just enjoy what I eat and focus on technique and persistence in the gym. After a whole olympic workout, I still manage to do 3 full sets of chin-ups (close grip) or pull-ups (wide grip) and dips and situps and hyper extensions.

Hope this helps and give you some advice. As you can see, I only eat carbs in the morning, rest of the day its all proteins fruit or veggies.

IMHO, less shakes, you will not only feel better, but also save a bit of money on the side. If you really really need to spend on supplements, get a good multi-vit which you take 2 times a day for whatever you miss in the fruit/veggies. IF I really had to take shakes, it would NOT be a shake alone, and I would be adding them to my current 6am and 8am meals on top of what I already eat there. This is what I will be doing once I hit a plateau.
 
xrapidx said:
Progress drives... if you're not making any you doing it wrong.

You could also try a site like fitocracy - join competitions... try beat yourself each week, try do quests or achievements, etc
Click to expand...

Sounds like you are talking about wow ;)

I found that I get really grumpy if I skip a few days, enough motivation for me.
 
Tinuva said:
ISquat = 70kg (I think my problem here is I do high bar squat, will change it over to low bar squat and check again)
Click to expand...

Probably won't make a difference. Rather make a recording of your squat and ask for advice on some of the international forums, I also started fiddling with high bar vs low bar - and eventually ended up doing what I was doing as it was more comfortable.
 
xrapidx:8056024 said:
Progress drives... if you're not making any you doing it wrong.

You could also try a site like fitocracy - join competitions... try beat yourself each week, try do quests or achievements, etc
Click to expand...

Cool thx will check it out
 
xrapidx said:
Probably won't make a difference. Rather make a recording of your squat and ask for advice on some of the international forums, I also started fiddling with high bar vs low bar - and eventually ended up doing what I was doing as it was more comfortable.
Click to expand...

Well I am not sure yet, it is one of the things I read as a tip on Stronglifts, so while it might not make a huge difference yet, I think it will later on when going much heavier. Anyways, I will test it out, I think its worth checking out at least.


On another note, started logging my workouts on gymwolf, can do it on the phone so fairly convenient and easier than doing a manual sheet on google docs ect.
http://www.gymwolf.com/tinuva
 
Tinuva said:
Well I am not sure yet, it is one of the things I read as a tip on Stronglifts, so while it might not make a huge difference yet, I think it will later on when going much heavier. Anyways, I will test it out, I think its worth checking out at least.
Click to expand...

I think I read the same article - I was fiddling with squats late last year, specifically low/high bar, and feet position - and ended up stuffing up my hip. In December I had to drop my squats down from reping 150kg to collapsing when attempting to do 10x70kg. Eventually gave up and reset everything to 50kg and started again... @ 120kg now... hoping to get back up to 150kg in the next two/three months.

Probably a very biased opinion, and in no way an expert opinion - but do what feels comfortable without compromising form past parallel, and you'll build decent muscle.


Tinuva said:
They only support iPhone? At least with gymwolf I can use my nokia to update it.
Click to expand...


They have a mobi site. :p But I generally remember all I did and log it later.
 
Hemps said:
Placed an order for R1200 of stuff from that site.

Need HELP with my diet..........
I Weigh 78kg at the moment - do I need about 260g+ of protein a day to gain muscle, I have 12% body fat?
Diet is dismal at the moment:

Morning:
6:00am - Bowl Oats and coffee
1x Multivitamin and 1x fish Oil capsule
7:30am - 30g Protein shake with water.
Drink water for the rest of the day throughout
10am - 30g Protein Shake with banana.

1:30pm - 2x Sandwich with peanut butter and apple.
2:30pm - 30g Protein Shake with water.
1x Multivitamin and 1x Fish Oil Capsule.
4:00pm - 30g Protein Shake with crushed Oats (about handful)

5:30pm - Workout.
30g Protein Shake with Millk not skim
1x Multivitamin and 1x fish Oil capsule
7:00pm - Chicken breasts x2, salad or Vegatables like peas, squash, pumpkin, veggie mix.
Click to expand...

Why do you feel the need to take 3 multivitamins per day? With what you eat, you could do without it completely.
 
Why do you feel the need to take 3 multivitamins per day? With what you eat, you could do without it completely.
Click to expand...

Yip, think I'm going to take one early morning and one an hour before my session.

On researching I see many guys mass cook their chicken on weekends and Tupperware the lot for during the week, was thinking about buying a couple kilos and braaing them, then freezing.
 
Hemps said:
Yip, think I'm going to take one early morning and one an hour before my session.

On researching I see many guys mass cook their chicken on weekends and Tupperware the lot for during the week, was thinking about buying a couple kilos and braaing them, then freezing.
Click to expand...

You probably don't have to take even more than 1 multivitamin ;)
 
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