The Bodybuilders Thread!

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Tamagotchi said:
How is this for my revised routine ( after the advice I got from this forum I included compound exercizes)
Day 1
Push-ups 3x8
Bent-over dumbell rows3x8
Lateral raises 3x8


Day 2
Squats 3x8
Deadlifts 3x8
Dumbell curls 3x8

Repeat day 1 repeat day 2 to complete the week.

Couldn't keep up with the 3000cal a day diet( heartburn and tiredness...felt vertraag.), but I'm still eating lots.

Any critisims / advice to add???
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Is this at home? or at a gym? There are much better alternatives for you. Also, do you have access to a bench and bar? Or just dumbbells?

*Haven't read the entire thread
 
Oh I also saw a bag of whey at pick n pay for like R600 and something. Did not look at it so not sure what the brand is or the protein/carbs. Was just wondering if it would be cheaper than buying evox etc.
 
xrapidx said:
I make a post shake of:
1/3 cup whey isolate
1/2 cup oats
30g dextrose
5g glutamine
5g creatine
2.5g flavouring

my pre-shake is similiar:
1/3 cup whey isolate
1/3 cup oats
15g raisins
5g glutamine
5g creatine
2.5g daa
2.5g flavouring
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Jeez too much effort and money for all that ****. LOL. The only thing close to a diet I come is that I try not to eat carbs after gym :D
 
Korn1 said:
Oh I also saw a bag of whey at pick n pay for like R600 and something. Did not look at it so not sure what the brand is or the protein/carbs. Was just wondering if it would be cheaper than buying evox etc.
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what size bag and what type of whey?
 
Oh I also saw a bag of whey at pick n pay for like R600 and something. Did not look at it so not sure what the brand is or the protein/carbs. Was just wondering if it would be cheaper than buying evox etc.
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There are a couple websites out there you can buy decent whey from I would think.

http://www.supplimentfactory.co.za read a couple adverts in local fitness mags on them.
 
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D3x! said:
you double up the creatine? isn't 10g in a day (besides an initial week loading) too much?
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Depends on where you read - I calculated it on body weight, and actually take 20g a day, the crap is dirt cheap, and if I pee it out due to excess, I'm not too worried. I'm not to worried about it damaging my body as I already drink a crap load of water.

4 weeks on, 4 weeks off.

Slootvreter said:
Jeez too much effort and money for all that ****. LOL. The only thing close to a diet I come is that I try not to eat carbs after gym :D
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Nah - I buy 5kg bag every two months, the rest of the stuff is cheap, takes about 15min to prepare all my food for the day, got it down to an art now, and don't need to measure weigh anymore...
Pre-Shake
Post-Shake
Cup of egg whites, cup of salsa, 1/3 cup of cheese
MRP & 30g almonds
250g chicken breast, 200g couscous, 3 cups spinnach
MRP & 30g almonds
Steak, 3 cups spinnach + balsamic vinegar.
40g cassein + 100g fat free milk + 100g water, blender, in the fridge for 2hrs - bedtime desert.

The above is about 4000 calories

People look at me funny walking around with a cooler box :p
 
xrapidx said:
Depends on where you read - I calculated it on body weight, and actually take 20g a day, the crap is dirt cheap, and if I pee it out due to excess, I'm not too worried. I'm not to worried about it damaging my body as I already drink a crap load of water.

4 weeks on, 4 weeks off.



Nah - I buy 5kg bag every two months, the rest of the stuff is cheap, takes about 15min to prepare all my food for the day, got it down to an art now, and don't need to measure weigh anymore...
Pre-Shake
Post-Shake
Cup of egg whites, cup of salsa, 1/3 cup of cheese
MRP & 30g almonds
250g chicken breast, 200g couscous, 3 cups spinnach
MRP & 30g almonds
Steak, 3 cups spinnach + balsamic vinegar.
40g cassein + 100g fat free milk + 100g water, blender, in the fridge for 2hrs - bedtime desert.

The above is about 4000 calories

People look at me funny walking around with a cooler box :p
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I splurged last month and got one of these: http://www.supplementworld.co.za/6-pack-fitness-3-meal-bag.html Bloody brilliant little thing.

5g of Creatine is all you need mate. Creapure is the way to go, throw the monohydrate out.
 
Inn3rs3lf said:
I splurged last month and got one of these: http://www.supplementworld.co.za/6-pack-fitness-3-meal-bag.html Bloody brilliant little thing.
Click to expand...

Wanted one of those, maybe one day, but at the moment my little checkers cooler-box is working :p


Inn3rs3lf said:
5g of Creatine is all you need mate. Creapure is the way to go, throw the monohydrate out.
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Again - different sources, different info - various derivatives of creatine come out, creatine mono always comes out tops in the end.
 
xrapidx said:
Wanted one of those, maybe one day, but at the moment my little checkers cooler-box is working :p




Again - different sources, different info - various derivatives of creatine come out, creatine mono always comes out tops in the end.
Click to expand...

"Creapure is the purest brand of creatine you can buy – bottom line. It is manufactured in Germany by Degussa AG Trostberg (formerly SKW Trostberg AG – they merged with Degussa-Huls AG in 2001). Raw creatine currently comes from three countries: China, Germany and the United States. Germany produces some of the purest creatine on the market.

Creapure is guaranteed to be the highest in quality, purity and safety. When the HPLC (High Pressure Liquid Chromatography or High Performance Liquid Chromatography) analysis is done on it, no impurities are detected.

More importantly, dihydrotriazine, potentially the most harmful impurity, is not detectable in Creapure at all! Keep in mind, HPLC analytics can quantify impurities as low as 13 ppm for dicyandiamide (DCD), 67 ppm for creatinine and 15 ppm for dihydrotriazine and none of these are detected." :)

*Got a Dip.Ex.Sc, and also CYQ lvl 1,2, and 3. Did my thesis on creatine, gluamine, and Amino acid supplementation.
 
I'm not going to argue the matter, six months ago it was CEE, before that something else, etc. etc,.
 
reactor_sa said:
Props.

But isn't creapure monohydrate too?
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Creapure is actually a brand. It is monohydrate, yes, but made by the creapure company. Optimum Nutrition and the like buy their Creatine from the Creapure factory and put it in their bottles. As do many many other companies. BUT, when it comes to SA supplement companies, they don't.

Creapure is also cheap as chips. Just because it has the creapure tag, does not push the price up. I have ON Creatine, 2 months worth for R230.

http://www.creapure.com/en/creapure-in-athletics/creapure-100-creatine
 
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You're basically saying instead of taking creatine mono - I should be taking creatine mono.
 
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