The Bodybuilders Thread!

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gustavdp, good post, but I can tell you now, most people won't bother. Unless you really truly badly want that body, which most think they do, but don't actually do anything about, I can't see why most people will work it out. Granted there are online calculators making most of this super easy nowadays.

I believe you first get people to the basics right.
1. start exercizing, anything is better than nothing
2. start eat cleaner (not clean, cleaner)
3. make the above 2 a habit

Once you got those 3 down, min-maxing the rest will come naturally, and easier. IMHO.


Out of interest sake, your BMR is almost the same, but bit higher than I worked mine out.
There are different methods, but here is what I got:
Method 1: 1756
Method 2: 1764
Method 3: 1755
Method 4: 1791
Method 5: 1962
Method 6: 1910
Average: 1823

Using a multiplier of 1.55 I am at about 2800 for maintenance.

What do I actually consume? I have no idea, currently when I don't gain weight, I just eat more, even if I don't feel hungry, I just go at it. Right now, my biggest worry is not calories...but stretch marks! Oh and I've hurt a ligament in my right wrist again, it won't stop me from exercising, but I can't push as hard as I want to atm.
 
Hey guys, thought I would ask you as you guys seem to know about eating healthily - which is what I am trying to do.

AFAIK I should try to eat lean proteins and stay away from gluten.
Can I eat rice?
 
Pooky said:
Hey guys, thought I would ask you as you guys seem to know about eating healthily - which is what I am trying to do.

AFAIK I should try to eat lean proteins and stay away from gluten.
Can I eat rice?
Click to expand...

Brown rice (with lentils) yeah :)
 
Tinuva said:
gustavdp, good post, but I can tell you now, most people won't bother. Unless you really truly badly want that body, which most think they do, but don't actually do anything about, I can't see why most people will work it out. Granted there are online calculators making most of this super easy nowadays.

I believe you first get people to the basics right.
1. start exercizing, anything is better than nothing
2. start eat cleaner (not clean, cleaner)
3. make the above 2 a habit

Once you got those 3 down, min-maxing the rest will come naturally, and easier. IMHO.


Out of interest sake, your BMR is almost the same, but bit higher than I worked mine out.
There are different methods, but here is what I got:
Method 1: 1756
Method 2: 1764
Method 3: 1755
Method 4: 1791
Method 5: 1962
Method 6: 1910
Average: 1823

Using a multiplier of 1.55 I am at about 2800 for maintenance.

What do I actually consume? I have no idea, currently when I don't gain weight, I just eat more, even if I don't feel hungry, I just go at it. Right now, my biggest worry is not calories...but stretch marks! Oh and I've hurt a ligament in my right wrist again, it won't stop me from exercising, but I can't push as hard as I want to atm.
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1. Read everything on that forum, there's about 2 or 3 more stickies in the diet section that will help you construct your own diet for your needs. Take 2800 + 20% and which is 3360 and use that as a base for your diet. If you do not pick up weight withing a month or 3, add about 1% more. It is also important to eat throughout the whole day e.g. every 2 hours.

2. Stretch marks - Get some cacao butter cream (Those stuff pregnant ladies use) and bio oil from clicks. Use the cream every day on your upper arm, lats and chest (Focus on the part between your arm and your chest). Use the bio oil on current stretch marks and about 3 times a week on the same places as the cacao butter stuff.

3. Post your exercise program in terms of #of exercises per day, sets, reps, cardio etc. maybe theres something wrong with the way you have been training. Don't need the exact exercises

4. How many times a day do you poop :D

5. The secret behind gaining weight and losing weight: What you do in the gym is 20%, What you put into your body is 80%.
 
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gustavdp said:
1. Read everything on that forum, there's about 2 or 3 more stickies in the diet section that will help you construct your own diet for your needs. Take 2800 + 20% and which is 3360 and use that as a base for your diet. If you do not pick up weight withing a month or 3, add about 1% more. It is also important to eat throughout the whole day e.g. every 2 hours.
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Given where the forum originated, I hope you understand I have my doubts, but I do browse it once every few months to see if there are new info.

gustavdp said:
2. Stretch marks - Get some cacao butter cream (Those stuff pregnant ladies use) and bio oil from clicks. Use the cream every day on your upper arm, lats and chest (Focus on the part between your arm and your chest). Use the bio oil on current stretch marks and about 3 times a week on the same places as the cacao butter stuff.
Click to expand...
Thanks, I will definitely have to make use of this advice. The only strethmarks I have thus far, were on my back, but I am pretty certain if I keep going the way I am now, I will have on upper arms/chest too, and perhaps my upper legs which already caused me to break 2 pairs of jeans, with the 3rd ready to be thrown away too.

gustavdp said:
3. Write down your exercise program. In terms of sets, reps, cardio etc. maybe theres something wrong with the way you have been training.
Click to expand...
This depends, what I have done more than 2 years ago I can't tell you, but I can tell you it didn't work.
Last year I was still mostly on beginner 5x5 programs to get strength up, and it has worked wonders for strength, not so much for bulking, but I believe it was a necessary requirement before bulking, since I had no strength.
Recently I switched over to PHAT, which still does strength for 2 days, and then hypertrophy for 3 days, and it has worked really well thus far. Not only do I see it myself, other people have noticed the size as well, especially my dance teacher (yes I do ballroom/latin on top of my training at the gym). I actually log every on www.fitocracy.com so its easy to go back and see what I have done and how I have progressed. The program I follow I build in a excel sheet, and use calculated formulas to plan my progression with the weights. With the exception that when I realize I am overworked or failing more than I should, that I then do a deload couple of times or even take a break if I have to. With the dance exams, my legs were pretty tired all the time, I realized I didn't recover in time for the next workout, so yesterday I had to skip hypertrophy legs. All in all I am not happy about skimping on legs, but considering how much I worked them and the dance being in exam period, I just took the dive and let it go. All in all, at least my legs are in proportion with my upper-body so I feel good in that regard.

gustavdp said:
4. How many times a day do you poop :D
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5 years ago at 50kg? probably once every few days.
Nowadays? More than once a day. This never really bothered me, except I enjoyed it more when I had to go less :p
gustavdp said:
5. The secret behind gaining weight and losing weight: What you do in the gym is 20%, What you put into your body is 80%.
Click to expand...
Completely agree with this statement :)
What you eat decides how you will look in size, exercise just changes the ratio between muscle/fat a bit.

Basically Gustav, I apreciate your advice, but I think I am getting where I want to be, took me longer than what I hoped for. I was more looking at this in general than just at myself, thats all.

My experience is, everyone wants a hot body for the bedroom, but not everyone is willing to go all the way to get it, more importantly, to keep it. I am 80% where I want to be with muscle size, I will get to it before the middle of next year, and then I can go on a nice cut for the summer next year, after which I want to go into maintenance mode and keep what I believe I will have at that time. See, I have learned long ago, that these things don't happen overnight, not even within weeks like some programs advocate, in my books its a lifestyle, but because I ate so bad for most of life, as well as my prime time when I was a kid, it now just takes more work and longer time to get there, but I will. Being almost 30 doesn't make this harder, but I think I am at the last part of my good years to catch up, and make the rest of my years great.
 
I'm 1.93 and 127kg now. I have made some substantial gains with regarding to personal records, but it seems to have come together with massive weight gain. Picked up about 6 kilos in three months, yet I have had to tighten my belt one notch.
 
Slootvreter said:
I'm 1.93 and 127kg now. I have made some substantial gains with regarding to personal records, but it seems to have come together with massive weight gain. Picked up about 6 kilos in three months, yet I have had to tighten my belt one notch.
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Same thing happened to me :)
Just means less fat around the waist. Though...my pants need bigger pipes for the legs to fit in. I guess this is why most huge BBers like to wear those strange pants.
 
My main gains this year has been on my back, packed some nice muscle on there, it's usually a part I think most people ignore as you hardly ever see it.
Thanks to Deadlifts which I only started 5 months back I'm seeing serious definition.
Due to time constraints and spending as much time as possible with my boy, I have ignored other body parts like biceps and triceps, biceps I would think are worked in Deadlifts.
For the time being my routines only exercise Back, chest and Shoulders.
Will start squats in the New Year, although carting 50kg sand bags around my garage hits my thighs at the moment.


MY face has also become more chiseled , I assume from straining on heavy days.
 
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Tinuva I dont want to copy that whole post.

I can see why you have doubts abut the site, but you are looking at it from the wrong point. Guys that use roids is from my experience the guys with the best, most strict diets. I have a few personal trainer buddies and know a few people.

It seems like you picked up nicely :). Just always remember that you don't build in the gym, you grow in your sleep. And also if you want to gain NEVER gym until muscle failure. Depending on exercises i do 6 - 12 reps and 3 - 4 sets.

My metabolism is also like that (poop 2 - 3 times per day). This allows you to eat like a beast during the day, eat clean at night and gain weight while keeping your body fat % low :)

Tummy on 8.5% atm :P, I just need to lose that fricken last little bit on my stomach, but good god it is hard.
 
gustavdp said:
Tinuva I dont want to copy that whole post.

I can see why you have doubts abut the site, but you are looking at it from the wrong point. Guys that use roids is from my experience they guys with the best, most strict diets. I have a few personal trainer buddies and know a few people.

.
Click to expand...

Couple of my buddies(or rather guys I know from gym haha) on roids, they haven't got a clue when it comes to diet, and they still look buff, they just eat any crap in sight, train heavy as ****, and it seems to work for them in the short term though
 
Slootvreter said:
I'm 1.93 and 127kg now. I have made some substantial gains with regarding to personal records, but it seems to have come together with massive weight gain. Picked up about 6 kilos in three months, yet I have had to tighten my belt one notch.
Click to expand...


OMF you are tall. and huge!! Wish I was taller :( , Coz pretty soon I'm gonna start to look like Ronnie from Jersey Shore. What is your body fat %
 
Wikkels88 said:
Couple of my buddies on roids, they haven't got a clue when it comes to diet, and they still look buff, they just eat any crap in sight, train heavy as ****, and it seems to work for them in the short term though
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They are probably on deca + sus. You swell up like a beast from water, and when you are done with your cycle, you lose everything. Thats just stupid
 
Wikkels88 said:
I never said it was smart, just saying not al guys on roids are dieting experts:D
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Very, very true. Was basing that statement on 3 - 4 guys I know. Maybe I made it look to broad scoped. But the diet stickys on that forum are truly excellent.
 
gustavdp said:
To everyone here that struggles with your diets you need to read a lot more. You need to calculate the specific level of calorie intake you need per day to achieve your specific goal. Please read !!EVERYTHING!! on this OP in this thread. This will help all of you a lot, as it helped me.
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Bookmarked. Thanks!

The funny thing is I know exactly how to lose weight. Manged to lose 13 kilo's from Jan to Apr this year with no major effort. The bulk of it around my waist. But putting it on has always been an issue. And I really don't want to put it all back on my waist-line again.
 
Slootvreter said:
I'm 1.93 and 127kg now. I have made some substantial gains with regarding to personal records, but it seems to have come together with massive weight gain. Picked up about 6 kilos in three months, yet I have had to tighten my belt one notch.
Click to expand...

gustavdp said:
Tinuva I dont want to copy that whole post.

I can see why you have doubts abut the site, but you are looking at it from the wrong point. Guys that use roids is from my experience the guys with the best, most strict diets. I have a few personal trainer buddies and know a few people.

It seems like you picked up nicely :). Just always remember that you don't build in the gym, you grow in your sleep. And also if you want to gain NEVER gym until muscle failure. Depending on exercises i do 6 - 12 reps and 3 - 4 sets.

My metabolism is also like that (poop 2 - 3 times per day). This allows you to eat like a beast during the day, eat clean at night and gain weight while keeping your body fat % low :)

Tummy on 8.5% atm :P, I just need to lose that fricken last little bit on my stomach, but good god it is hard.
Click to expand...

Heh yeah, like I said, I didn't disagree with you, but in general, getting people to follow such strict diets...they have to really badly want to.

Other than that yeah working on myself, have a lot of patience. Though you are clearly ahead of me at the moment, as long as you keep up a healthy lifestyle after you got where you want to be, you should be happy :)
 
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