The Bodybuilders Thread!

[Hemps]

Actually after gymming and eating better for a few months now I realize how much hard work and discipline it takes to keep in shape.
That makes me appreciate a lady with a toned body, they make time and make an effort to keep in shape.

+100 especially diet wise I have found it to be the hardest.
I was feeling pap yeserday morning which got worse as day went forward, finally had to go home at lunch time, by heart was racing and my muscles twitching on their own, I felt absolutely drained.
Was going to go to a doctor but next door neighbour is Doctor so came and measured blood pressure and checked my heart etc.
Gave me some pills that improved me quick sticks!
Told me to take at least a week off from exercising as I had burnt out.
Also warned me about low carb diet as my body wasnt producing enough glucose to sustain my health.

 

[Inn3rs3lf]

+100 especially diet wise I have found it to be the hardest.
I was feeling pap yeserday morning which got worse as day went forward, finally had to go home at lunch time, by heart was racing and my muscles twitching on their own, I felt absolutely drained.
Was going to go to a doctor but next door neighbour is Doctor so came and measured blood pressure and checked my heart etc.
Gave me some pills that improved me quick sticks!
Told me to take at least a week off from exercising as I had burnt out.
Also warned me about low carb diet as my body wasnt producing enough glucose to sustain my health.

You need to incorporate a refeed into your diet when going the low carb, or keto route. You will never be able to sustain your workouts week after week.

 

[Tamagotchi]

Back again.
Just a rundown-down of my regime so far.

DIET
Breakfast
7:30 About 100 g (raw)instant oats with milk and sugar.
Banana
9:00
2slices wholewheat bread and 1 scrambled egg.
Green apple.
11:00
Same without the apple.
12:00
2 slices wholewheat bread with peanutbutter and jam + coffee milk with sugar.
Banana.
15:00
Same as 12:00 without banana.

TRAINING
18:00
Bench press 4x10 max 25 kg
Military presses 3
X8 max 8 kg.
Dumbell curls 3x8 max 10
Followed by usn 100% whey protein with 400 ml milk.

Dinner
19:30 Small bowl chicken pasta+ lamb chop.
20:30 milk+honey+2 raw eggs+ 1tbsp peanutbutter.
23:00
About 300ml milk.
00:00
Bed

Inbetween had about 3 additional coffees, 2 cups tea, 2 cups rooibos all with milk + 1 sugar.
According to calorie counter this should equal 3000 cals.
I had more than 2 litres of water as well. I'm so fussed with diet that my consentration and time at work is being affected nagatively.

I have a few q's though.
I'm really struggling to keep up with the diet, so why is everyone knocking the mass-builder stuff. I don't really have time to prepare and consume the needed calories and a calorie-rich shake would be ideal for me.
Would creatine help me at this early stage?
What would you suggest regarding diet and training. I'm very determined to keep at this (starting to love it) although I haven't noticed any big changes in body and strength.
Mentally- not in the best state, and not sleeping well (stress, anxiety- possible divorce).
Gym at home limited equipment.
For the record again 1.8m / 67.8kg ,heavy smoker( trying to quit)
Any help/advice please.

 

[D3x!]

you need to be able to keep up with your meal plan otherwise it will fail. you need to make it a lifestyle not a diet.

how often are you training and why those exercises? I would stick with more compound exercises and you are isolating your biceps with curls yet you do no back? I think your program needs a revamp. even though it is at home you could still do for example bent over single arm rows with a dumbell or if you have a barbell better then normal bent over rows etc.

I would try stick with a program like

bench
rows
overhead press
squat
deadlift

I personally don't think there is anything wrong with a mass builder to compliment your diet, especially if you need to gain weight like you do imo (I have been training just over a year and am shorter than you at 1.73ish and weight currently about 73kg+ with a fair bit of muscle mass imo)

I quit 3 months ago and I can definitely feel my energy levels have improved.

as for the stress sorrounding your possible divorce that is unfortunately something for you to deal with, but proper rest and mental stamina do play a part.

 

[Tinuva]

Bench pressing for 25kg is super low, unless this is only for the 2nd week, you will find it hard to build any muscle at all.

I bench press at 85kg for 5 reps on Max Effort days, my hyper trophy days have more reps on other chest exercises, all way above 25kg, and yet my chest is only starting now to grow bigger.

Now I agree with D3x, more compound exercises. Beginners should do compound exercises, and exercise every body part at least 2-3 times per week. Build up strength with low reps, then once your strength is where it should be, then you can go for more isolation and hypertrophy.

PS. Strength until your bench press weight = body weight, at the minimum.

 

[Tamagotchi]

you need to be able to keep up with your meal plan otherwise it will fail. you need to make it a lifestyle not a diet.

how often are you training and why those exercises? I would stick with more compound exercises and you are isolating your biceps with curls yet you do no back? I think your program needs a revamp. even though it is at home you could still do for example bent over single arm rows with a dumbell or if you have a barbell better then normal bent over rows etc.

I would try stick with a program like

bench
rows
overhead press
squat
deadlift

I personally don't think there is anything wrong with a mass builder to compliment your diet, especially if you need to gain weight like you do imo (I have been training just over a year and am shorter than you at 1.73ish and weight currently about 73kg+ with a fair bit of muscle mass imo)

I quit 3 months ago and I can definitely feel my energy levels have improved.

as for the stress sorrounding your possible divorce that is unfortunately something for you to deal with, but proper rest and mental stamina do play a part.

Quit? Smoking? .thanks for the advice, I'm really just taking shots in the dark with training and diet.
Any advice given here is appreciated.

And yep trying to sort out my stuff with some training helps, I'm feeling a bit more confident.

 

[D3x!]

Bench pressing for 25kg is super low, unless this is only for the 2nd week, you will find it hard to build any muscle at all.

I bench press at 85kg for 5 reps on Max Effort days, my hyper trophy days have more reps on other chest exercises, all way above 25kg, and yet my chest is only starting now to grow bigger.

Now I agree with D3x, more compound exercises. Beginners should do compound exercises, and exercise every body part at least 2-3 times per week. Build up strength with low reps, then once your strength is where it should be, then you can go for more isolation and hypertrophy.

PS. Strength until your bench press weight = body weight, at the minimum.

hey easy on the guy you also had to start somewhere

 

[D3x!]

Quit? Smoking? .thanks for the advice, I'm really just taking shots in the dark with training and diet.
Any advice given here is appreciated.

And yep trying to sort out my stuff with some training helps, I'm feeling a bit more confident.

yep smoking.

 

[Tinuva]

hey easy on the guy you also had to start somewhere

True. Will try to keep it simple. Maybe its a good idea to work in some goals of what to expect with training as a beginner. I believe the first 3 months can be huge in both gaining initial strength and learning how to do the exercises with proper form.

 

[Tamagotchi]

Okay then this will be my routine as suggested by D3x!

bench
rows
overhead pres
squat
deadlift.

@Tinuva. Yesterday was my first day on the bench.

Will squats and deadlifts hit the calves as well.

Any more advice on diet, that's where I'm really struggling (amount and frequency-wise)

 

[D3x!]

True. Will try to keep it simple. Maybe its a good idea to work in some goals of what to expect with training as a beginner. I believe the first 3 months can be huge in both gaining initial strength and learning how to do the exercises with proper form.

yeah my first three months my strength shot up incredibly, from there it gets much more difficult to progress. I remember maxing out in the beginning on an exercise with less weight than I start on some now.

 

[drnaphtali]

Okay then this will be my routine as suggested by D3x!

bench
rows
overhead pres
squat
deadlift.

@Tinuva. Yesterday was my first day on the bench.

Will squats and deadlifts hit the calves as well.

Any more advice on diet, that's where I'm really struggling (amount and frequency-wise)

25kg dumbells or barbell?

BTW, use dumbells for bench rather than barbell, you exercize more muscles and balance the effort better this way and IMO a ton better. barbell is alot more of an isolating exercise.

 

[D3x!]

Okay then this will be my routine as suggested by D3x!

bench
rows
overhead pres
squat
deadlift.

@Tinuva. Yesterday was my first day on the bench.

Will squats and deadlifts hit the calves as well.

Any more advice on diet, that's where I'm really struggling (amount and frequency-wise)

they aren't really hitting the calves imo (maybe I am wrong) maybe a little bit.

also now don't go to the extreme and try push heavier than you can on each exercise, in the beginning work on your form and do it right, especially like deadlifts where you could hurt your back etc.

there is great dieting advice on the anabolicssteroids.co.za forums under the diet section that can help you

 

[D3x!]

25kg dumbells or barbell?

BTW, use dumbells for bench rather than barbell, you exercize more muscles and balance the effort better this way and IMO a ton better. barbell is alot more of an isolating exercise.

I would assume he means barbell :/

 

[Tamagotchi]

25kg barbell (borrowed) . Pay day friday- getting my own bar, and hopwfully get some steel to start building my own bench.

Is:
bench
Rows
Overhead press for day 1.
And
Squats
Deadlifts for day 2 okay.

Also tried some sit-ups with 5kg weight on my chest, felt no soreness the next day (unusual).

Btw d3x, was it you who made the offer for the door bar thingy the other day. If it was, thanks man, but boksburg is a bit far (in pta). Will try get one this week-end around here locally.

 

[D3x!]

25kg barbell (borrowed) . Pay day friday- getting my own bar, and hopwfully get some steel to start building my own bench.

Is:
bench
Rows
Overhead press for day 1.
And
Squats
Deadlifts for day 2 okay.

Also tried some sit-ups with 5kg weight on my chest, felt no soreness the next day (unusual).

Btw d3x, was it you who made the offer for the door bar thingy the other day. If it was, thanks man, but boksburg is a bit far (in pta). Will try get one this week-end around here locally.

you should have a look at classified ads you can pickup some stuff (a lot used like once the guy bought it and used it and then it sat there) like here is a bench in pta which if it is the same kind that game sell for example those are around R1300 new. likewise with barbells and plates etc.

http://johannesburg.gumtree.co.za/c...-fitness-Bench-Press-Bench-W0QQAdIdZ433138760

yeah it was me who offered that, I am actually maybe coming pretoria side this weekend if you would still like it? going to be in the pierre van ryneveld area

 

[Tamagotchi]

Yeah, great, at least I know the location of the area.

 

[D3x!]

Yeah, great, at least I know the location of the area.

cool man I will pm you closer to the weekend once I know the finalized plans and it is confirmed etc

 

[drnaphtali]

25kg barbell (borrowed) . Pay day friday- getting my own bar, and hopwfully get some steel to start building my own bench.

Is:
bench
Rows
Overhead press for day 1.
And
Squats
Deadlifts for day 2 okay.

Also tried some sit-ups with 5kg weight on my chest, felt no soreness the next day (unusual).

Btw d3x, was it you who made the offer for the door bar thingy the other day. If it was, thanks man, but boksburg is a bit far (in pta). Will try get one this week-end around here locally.

Hi Tama,

Do you have dumbells? There are alot of exercises you could add if you have these. I would say try to add pull ups, push ups and inverted push ups to your regime.

 

[Tinuva]

Okay then this will be my routine as suggested by D3x!

bench
rows
overhead pres
squat
deadlift.

@Tinuva. Yesterday was my first day on the bench.

Will squats and deadlifts hit the calves as well.

Any more advice on diet, that's where I'm really struggling (amount and frequency-wise)

25kg on the first is 100% fine then, don't worry about what I said earlier
Focus on form, doing the exercises as correct as possible.
As for the order:
- On the days you do Squats, do them first. Never do deadlifts before squats. you can deadlift with a tired back later on, but you can't squat with a back that is tired.
- Try to split overhead press and bench to different days, both work the shoulders, OHP more than Bench but still.

You can follow the same format that Stronglifts 5x5 do, which is an excellent beginner program.
Day1:
1. Squat (legs)
2. Bench (chest - push)
3. Rows (back - pull)

Day2:
1. Squat (legs)
2. OHP (shoulders/chest - push)
3. Deadlift (back - pull)

Although as a beginner, its good to have rest days inbetween those days. You will see the program also alternate the push and pull exercises, so you do one of each on each days, apart from the squats that happen every day.

While squats mostly work legs, and a little bit of calves, it really pushes your whole body, it will also strengthen your core muscles once you start to go heavier.

If you really want to work in calves, you can add it as an accessory exercise after the 3 big compound exercises of the day.
The big 3 exercises of the day do 5 sets 5 reps, on your accessory exercises you can do 2-3 sets of 8-10 reps.

Do these with barbell preferably, it is what will give you the best improvements in the first 3 months of your training career.

Try to go up 5k per week, nothing more than that, although it would be better to go up 2.5kg if you can get your hands on 1.25kg olympic plates.