The Bodybuilders Thread!

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What now :)

So I let you guys talk a hole in my head lol, I bought some GABA and 1kg Evox Casein (supposedly vanilla flavoured) and I'm a half a grand out of pocket for it :)

BUT... GABA says take on an empty stomach (at least 60 mins after eating) just before bed as you tend to keel over and sleep like a log... great, I want that! But Casein? When do I take that? Surely not just before bed as well since the Gaba wants and empty tummy... what now?

It's 8:40, I ate at 8:15 and am full, no space for casein now. I might crash just before 10 and take GABA then. Not sure about space for Casein. Perhaps tomorrow I'll figure it all out. What do you recommend?

Just started Sixpackshortcuts phase 2. Nice shoulder chest and tri workout. Side and front raisers 6x dropset finished on around 2.5kg a side lol... glad I train at home :D
 
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I take the GABA 15mi before bed, and the casein to bed with me. Try mixing it with low fat milk or water, beating it well, and putting it in the fridge before bed. Makes a nice mousse.

I use 250ml + 40 grams... You'll need to play around to get the right consistency.
 
xrapidx said:
I take the GABA 15mi before bed, and the casein to bed with me. Try mixing it with low fat milk or water, beating it well, and putting it in the fridge before bed. Makes a nice mousse.

I use 250ml + 40 grams... You'll need to play around to get the right consistency.
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You take it to bed with you? So you down it before lights out? After the Gaba? What brand do you have?

The 150kg 'consultant' at Dischem reckons the one thing he didn't like about the Gaba was slight shortness of breath - apparently it's an odd side effect that some people experience when starting on it. The dose is weird - 1-6/8 tabs if I'm not mistaken. That's a huge discrepancy... perhaps I'll start on 2 for day 1 and add another 2 on day 3.
 
Yip.. its like a dessert for me.

GABA is supplement SA ... think the dose is 5g, its a powder. Never experienced shortness of breath, just the tingly sensation.
 
xrapidx said:
Yip.. its like a dessert for me.

GABA is supplement SA ... think the dose is 5g, its a powder. Never experienced shortness of breath, just the tingly sensation.
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I'm using Evox Casein and Biogen Gaba... it's a capsule, seems it's 1-5 capsules (perhaps 1-5g then?)
Casein is pretty pricey - they only had two brands and Gaba is hard to get atm it seems.
 
Have been gyming for about 6 weeks now. Go to a small private gym where we split a personal trainer between 4 of us. Vary workouts every week and use alot of dumbells and body weight exercises.
Put on 2kgs in the last 6 weeks. I am 1.68cm tall and 65.5 kgs.
Had one of those ultra sound body fat tests done at the gym today and it worked out my body fat at 7.5%. I gym 3 times a week and play sport both Saturday and Sunday.

I eat really healthy, oats for breakfast before gym, then whey protein shake straight after that and eggs at about 10. Lunch is normally veg/salad with chicken. Or whole wheat toast with salmon/chicken. Then an apple at about 3. Dinner at 6. Casein shake at 8.

The thing is I followed this program for 3 months last year and stopped for January and December. I have toned up and fixed a lot of muscle imbalances as well as increased strength but have yet to get "the 6 pack" what am I doing wrong?
I mean I look athletic just no 6 pack. I have started a 16 day course of Dymatize super mass gainer today (I know not that long to notice a difference) to try put on weight as I would like to be about 68kgs.
 
Mr Feesh said:
Have been gyming for about 6 weeks now. Go to a small private gym where we split a personal trainer between 4 of us. Vary workouts every week and use alot of dumbells and body weight exercises.
Put on 2kgs in the last 6 weeks. I am 1.68cm tall and 65.5 kgs.
Had one of those ultra sound body fat tests done at the gym today and it worked out my body fat at 7.5%. I gym 3 times a week and play sport both Saturday and Sunday.

I eat really healthy, oats for breakfast before gym, then whey protein shake straight after that and eggs at about 10. Lunch is normally veg/salad with chicken. Or whole wheat toast with salmon/chicken. Then an apple at about 3. Dinner at 6. Casein shake at 8.

The thing is I followed this program for 3 months last year and stopped for January and December. I have toned up and fixed a lot of muscle imbalances as well as increased strength but have yet to get "the 6 pack" what am I doing wrong?
I mean I look athletic just no 6 pack. I have started a 16 day course of Dymatize super mass gainer today (I know not that long to notice a difference) to try put on weight as I would like to be about 68kgs.
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Ultra sound tests are bad at determining true bodyfat %. If you are 7.5% bodyfat your abs will be visible. I am 10.5% and all my abs are visible.

body-fat-percentage-men.jpg
 
The thing about body fat is that your individual body code or DNA decides where you pack it on. Some are more prone to subcutaneous (below the skin) fat, while some are prone to packing it on in the deep recesses of their systems around organs (less healthy) while looking lean on the outside. Some lose it quicker around their upper body, while others lose it quicker around their middle etc. The trouble with this gym thing is that there is no formula that is guaranteed for every person following it. While the guidlines are generally the same, your own DNA decides on a heck of a lot more than you realise. It's hard to figure out just by what you're doing or eating what you should change. It could be that your body reacts better to certain types of exercise - more cardio - less cardio but more HIT and weight bearing - etc. Right now, I'm where you are - not losing the subcutaneous stuff too easily, but I've just found that I'm losing by following Mike Chang's program combined with a 'Dr Briffa' style diet - higher protein, lower basic carbs, eat the fat. I've always gone low fat in the past, but I'm losing fat by ignoring that these days. I'm finding eating a more 'primal' diet is helping me. I eat as little refined or processed stuff as possible, but I can eat fatty biltong and not put on fat. Veg, fruit, meat, dairy (full cream milk) all seem to do the trick for me right now. I'd like to cut down on caffeine / coffee too as I suspect more water in my diet would be better.

Dr Briffa's book 'the Diet Trap' is pretty interesting. As with everything, read it with an open mind... a big principle that's been uncovered is that dietary fat does not necessarily get packed on to your body, in fact, one study, where two people put on a 'starvation diet' but fed through drip had interesting results. One had a normal caloric diet fed through the drip and lost x gm of fat while the other was fed almost pure fat to the tune of a full daily caloric intake. The one fed fat lost more than the other. It has to do with the science of what your body does with the food and the condition you find yourself in when the food hits your stomach. Apparently it's easier to pack on fat in a high insulin environment... hence simple sugars and high gi carbs such as refined bread etc. are often the culprit for putting on fat.

Of course, this has been one person's journey and may not suit you, especially since we are far apart age wise.
 
Orihalcon said:
It's all in the diet.

You need to read up on formulas to work out your calorie needs for maintenance, bulking and cutting and from there you can build a diet that suits the macro nutrient needs you require.

I am currently on a 2500 calorie a day cut with a 60/25/15 split between proteins, carbs and healthy fats and I've shed 4kg+ in 24 days. My weight at starting point was 101 and working it down to 92 and 11% bf.

Believe it when you read it that what you want to achieve is ALL IN THE DIET 80%+.

Protein and creatine will assist in training yes, but if not backed by a damn good diet...won't do much.
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Hemps said:
Pullups are one of the best back exercises out there. just vary your grip , don't use the same grip all the time and most of all try go wide.
You will struggle at first and might not make a full chin up but keep at it.
I would also get a pushup routine in there, maybe get some pushups bars you get from Sportmans, they give you a nice deep stretch.
Unfortunately without heavy weights and at least a bench or dumbells you'll never achieve "great" goals.
The abs will show with good diet, pullups also hit your abs as well, at least they do mine especially lower abs.

If you have a back yard, what you can is get yourself some heavy sand bags 40 - 50kg and carry them to other side of garden/house and place them on ground, stand up and then pick them up again.
You'll be shredded in NO time.
Think ala Worlds Strongest Man type workouts, they fun as well .
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WoDotNant? said:
Definition is more about diet if you're already exercising. Avoid refined sugars and high GI carbs, eat more veg and protein.
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ryan411 said:
Hey man, do as Orihalcon advises, assuming you are happy with current muscle mass. It sounds like u store your fat first in your mid-section, like most males. I'm the same weight and height as you, I don't have any sort of 'tummy bulge', i have a two pack showing... I reckon I am at least 6kg shy of a six-pack, based on my current body fat of ~17%. So... if it's a six pack u want, u have a fair bit to lose. My diet hasn't been strict, so I until I get that right then it's not gonna happen by accident I reckon!
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Thanks to all :)
Thought I wouldnt have to diet or anything like that but I guess I'll have too. Getting the pull-up bar today so will start with that.
Any site where I can work out my calorie requirements?

Looking at the body fat pics I'm at between 20-25% body fat.
 
Pho3nix said:
Thanks to all :)
Thought I wouldnt have to diet or anything like that but I guess I'll have too. Getting the pull-up bar today so will start with that.
Any site where I can work out my calorie requirements?

Looking at the body fat pics I'm at between 20-25% body fat.
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As others are saying, u have to get quite particular about the math behind the calories and proportions of what u are eating if you want results.

Also check out BuiltLean.com. There are a few nice and concise articles on there on losing fat whilst retaining muscle. The author, Marc Perry, will tell you that you need to focus on either gaining muscle or losing fat. To try both at the same time is very difficult he says. I used his advice to drop 5% in body fat last year, but then I plateaued because I didn't go that extra mile, plus then I wanted focus on adding muscle instead. 5% for me translates to 5kg. Basically 1kg = 1% fat for me.
 
I'm very happy to see you guys mentioning Macronutriental needs ITT.

We need this trend to stretch across South Africa, too many people living in the old days.
 
What we need is people to stop asking why they can't build strength while consuming bull**** calories - the amount of times I've seen that retarded question. :sick:
 
Sixpack shortcuts phase 2... day 2. EISH! This year I resolve never to refer to a workout as a 'killer workout'. They're either easy or good for you. Today's workout started with:

50 wide grip pull-ups (do as many as you can at a time, 30-45 seconds to recover, keep going until you've done 50 in total).
I did 15, 5, 4, 4, 4, 4, 3, 4, 4, 3. I'm still amazed that I can do 3-4 after a couple of sets to failure. I'm looking forward to seeing the numbers climb on this one - I love pull-ups.

Next 5x deadlifts (10 per set)

Next is 6 giant sets of preachers, hammers and shrugs (10 each incorporating dropsets if you can't reach 10)

To finish, it's sets of knee-elbows and hand sliding crunches (3x20 sec with 20 sec rest between)

1.5 minute rests between sets. 1 min to increase intensity.

Lekker workout, unfortunately one of the longer ones. I'm aiming to up the intensity by lowering the 1.5 min rests as I go... hopefully lower the total time in the gym.
 
Anyone here doing SS or SL - giving it a shot without gomad... so far so good - added some biceps/dips just for the fun of it
 
My routine is still SS based even though i've been lifting for a bit over 2 years now. Compound movements make me feel real good.
 
I agree. Nothing beats compounds.

I have migrated away from following a specific program...I might do something like Chris Gethans' DTP 4 week...but in general I keep a few stock excercises - BB bench, incline bench, deadlifts, pull ups, squats and lunges - the other auxiliary excercises I just fill in on the day.

Volume and weight I'll switch up from time to time or combine different timings in one routine. I've come to learn that you can pretty much throw whatever at your body so long as you keep the intensity high. Your body will respond given proper nutrition and rest. People tend to overthink training a lot I find. Rather spend that brain power on your diet and sticking to THAT! :D
 
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