The Bodybuilders Thread!

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OK, so anyways this morning my weigh in was just under 62kg, will see tomorrow if some of the 1.1kg weight loss was due to being dehydrated or whether it was from inadvertent intermittent fasting :p. Went 5 hours without eating cause I was out and only ate dinner by 10:30pm. Got home around midnight had water and protein shakes to hydrate. Couldn't sleep and then got hungry so I ate a tuna salad at 3am...

I'm 1.68m short :) I'm an ecto for sure. Middle finger and thumb overlap my wrist by 1.5cm. My gym buddy, 1.5 inches shorter, he weighs 64kg now (he lost weight a while ago) and is definitely a mesomorph. His thumb to middle finger test results in them not touching and being short by 1.5cm. He eats anything he likes and doesn't touch supplements at all. He's 23, I'm 36 going on 37 next month :p But you would think I was around late twenties if u met me, people usually misjudge my age by 8 years.

Tonights workout (for me), we increased bench press to 65kg, again with spotter touching the bar and assisting when struggling. Really not sure if I can even manage 60kg entirely on my own.

I went up to a 60kg squat because at 55kg i was able to do close to 10 reps.

Reverse barbell rows kept them at 40kg cause my lower back is still recovering from two days ago.

Threw in a few sets of incline dumbbell presses using 14kg dumbbells cause by then the arms were a bit fried. Needed to do these in addition to stronglifts workout A because I was not sore one bit after last workout in the chest area. I think I'll only slightly feel it tomorrow, so still feel I need to do more chest stuff every 2nd workout.

Am seeing results I guess so am pretty amped to keep it up. I still feel like I am skinny as its early days, but always nice when the odd female feels one up and comments :p
 
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I'm keen to incorporate more whole milk into my diet - not a gallon or anything near... perhaps up to a litre on heavy training days with good whole food.
 
ryan411 said:
OK, so anyways this morning my weigh in was just under 62kg, will see tomorrow if some of the 1.1kg weight loss was due to being dehydrated or whether it was from inadvertent intermittent fasting :p. Went 5 hours without eating cause I was out and only ate dinner by 10:30pm. Got home around midnight had water and protein shakes to hydrate. Couldn't sleep and then got hungry so I ate a tuna salad at 3am...

I'm 1.68m short :) I'm an ecto for sure. Middle finger and thumb overlap my wrist by 1.5cm. My gym buddy, 1.5 inches shorter, he weighs 64kg now (he lost weight a while ago) and is definitely a mesomorph. His thumb to middle finger test results in them not touching and being short by 1.5cm. He eats anything he likes and doesn't touch supplements at all. He's 23, I'm 36 going on 37 next month :p But you would think I was around late twenties if u met me, people usually misjudge my age by 8 years.

Tonights workout (for me), we increased bench press to 65kg, again with spotter touching the bar and assisting when struggling. Really not sure if I can even manage 60kg entirely on my own.

I went up to a 60kg squat because at 55kg i was able to do close to 10 reps.

Reverse barbell rows kept them at 40kg cause my lower back is still recovering from two days ago.

Threw in a few sets of incline dumbbell presses using 14kg dumbbells cause by then the arms were a bit fried. Needed to do these in addition to stronglifts workout A because I was not sore one bit after last workout in the chest area. I think I'll only slightly feel it tomorrow, so still feel I need to do more chest stuff every 2nd workout.

Am seeing results I guess so am pretty amped to keep it up. I still feel like I am skinny as its early days, but always nice when the odd female feels one up and comments :p
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If you want to gain weight, you need to massively up how much you eat. Most BB guides out there says 2g protein per kg bodyweight, or something along those lines.

I personally take it to 3g per kg bodyweight. Reason for that is, I find it easier to take in more protein with the help of whey shakes, and keep carbohydrates moderate. I also started to skip high GI carbohydrates lately with this new protein intake. Pretty sure it is working again for a while at least, because I got comments that I look like I am losing weight, while the scale says I am gaining. In my opinion, that means I have been going through another body recomp (losing fat and gaining muscle).

The reason I tried the above, is I read an article on how people used high protein diets to lose weight, and I though, heck I want to build muscle, I may as well use just as much protein, but not completely drop fat/carbs to keep my macro nutrients high enough for mass gaining. Looks like very clean gain on someone that is an ectomorph. Still not where I want to be, I gain .5kg a month, it should actually be 1-1.5kg a month but oh well.
 
...but if your goal is ultimately to gain weight, you can't cut the carbs too much ;)
I totally agree with cutting lowGI, refined sugar and flour. Eating whole is way better.
For me, I'm happy with my weight and if I gain a lean kg or 2 a month, that's more than enough for my goals.

For the record, sugary drinks are one of the biggest culprits when it comes to upping blood insulin which ultimately leads to fat gains... that includes 'flavoured water' which is cooldrink by another name.
 
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295629_224779377660837_87740289_n.jpg


Probably the biggest I've ever looked, taken yesterday.

Strong lighting
Strong pump
Strong flexing

Don't care tbh. Been bulking about... 6 months now, of which only 4 were proper.

I'm tiny compared to the guys at my gym :D Want to be HUUUUGEE. Well I'm tiny in general.

Started at 57kgs, sitting at 64 atm.
 
Thanks Tinuva, the reason I am hesitant to up the calories too much is that I have a tendency in the past to be skinny fat, so I can gain weight but (in the past) it seems like it's fat weight as opposed to lean gains. <edit>So I am now on 17% body fat according to my salter scale. Lowest I have been in the last 12 months is about 15.5%. Constantly tempted to diet like a mofo and bring it low as possible, say realistically 12% for now.</edit>
Though I haven't tried eating like you are doing now, perhaps I should do so.

My thinking up till now with stronglifts has been that I'lll worry about upping calories if i hit plateaus at the gym. Right now it feels like I am far from any major plateaus.

I'd like to give Paleo a bash, and that way there's sure to be a lot of protein and only good carbs.

Stronglifts works on core but not on abs if i am not mistaken? Reason i say that it that I had to lean back the other night whilst sitting on a couch and holding that position for a couple of seconds I got that shakiness which indicates weak abs.
What would you guys reckon is a good exercise for abs, say just one or two exercises.

Also, are reverse barbell rows meant to take care of one's upper back in stronglifts? Cause right now i find it's a lower back killer but perhaps my form is not correct.
 
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WoDotNant? said:
...but if your goal is ultimately to gain weight, you can't cut the carbs too much ;)
I totally agree with cutting lowGI, refined sugar and flour. Eating whole is way better.
For me, I'm happy with my weight and if I gain a lean kg or 2 a month, that's more than enough for my goals.

For the record, sugary drinks are one of the biggest culprits when it comes to upping blood insulin which ultimately leads to fat gains... that includes 'flavoured water' which is cooldrink by another name.
Click to expand...
I don't drink cooldrink, mainly water. I do however have a wicked sweet tooth so I will crave chocs, icecream, cake and lastly potato chips. If any of those are in the house and I have a moment of weakness then I veer off the path of eating right for one snack.
 
ryan411 said:
Also, are reverse barbell rows meant to take care of one's upper back in stronglifts? Cause right now i find it's a lower back killer but perhaps my form is not correct.
Click to expand...

Sounds to me like form is suffering in favour of weight. Bent over rows are particularly hard at the peak of the movement and going too heavy will mean you are compromising the best bit of back flexing. The thing to do is push your chest out as you finish the movement... like really stick it out, if you can't do that, then you're going too heavy. Also, more core exercises or compound movements sort out the peripheral strains when targeting a particular muscle group like back.
 
ryan411 said:
I don't drink cooldrink, mainly water. I do however have a wicked sweet tooth so I will crave chocs, icecream, cake and lastly potato chips. If any of those are in the house and I have a moment of weakness then I veer off the path of eating right for one snack.
Click to expand...

Cut those out and you will find it easier to lose the last bit of fat IMO. And avoid artificial sweetners too - they are counter-intuitive in that your body could end up craving sugar more as a result. That's my one big complaint with supps - artificial sweetners. I wish they could just leave us to flavour at will with more natural ingredients.
 
InternetSwag said:
295629_224779377660837_87740289_n.jpg


Probably the biggest I've ever looked, taken yesterday.

Strong lighting
Strong pump
Strong flexing

Don't care tbh. Been bulking about... 6 months now, of which only 4 were proper.

I'm tiny compared to the guys at my gym :D Want to be HUUUUGEE. Well I'm tiny in general.

Started at 57kgs, sitting at 64 atm.
Click to expand...

Clearly you're an ecto like so many of us, but as long as you're enjoying it, keep at it. It's a journey. Judging by your age (sorry, I cheated and saw you on another forum lol), I'd say you can expect to have your body take on a little more mass in the years to come than it has in the past. Definitely visible gains from those pics you posted last year on the other forum. If you can, seriously consider pre-prepared tupperware meals for your working day to keep the calories steady.

Any ectos wanting some inspiration, check this out (sorry, it's been posted before):

[video=youtube;aKaR8VlSfBU]https://www.youtube.com/watch?v=aKaR8VlSfBU[/video]
 
WoDotNant?, my problem is not cool-drinks, I learned a few years ago not to need those anymore. My drinks now consist of:
- water, if I am at home, I will sometimes add a bit of lemon juice, that sour taste is awesome
- decaf coffee, only one sugar, with full-cream milk
- glass of milk
- and then I like to have an ice cold castle lite, or 2, over the weekend or sometimes mid-week, this is my Achilles-heel, but I have learned to stop drinking before you feel it take effect.
 
WoDotNant? said:
Clearly you're an ecto like so many of us, but as long as you're enjoying it, keep at it. It's a journey. Judging by your age (sorry, I cheated and saw you on another forum lol), I'd say you can expect to have your body take on a little more mass in the years to come than it has in the past. Definitely visible gains from those pics you posted last year on the other forum. If you can, seriously consider pre-prepared tupperware meals for your working day to keep the calories steady.

Any ectos wanting some inspiration, check this out (sorry, it's been posted before):

[video=youtube;aKaR8VlSfBU]https://www.youtube.com/watch?v=aKaR8VlSfBU[/video]
Click to expand...

Srs? What's your username on said other website :D

But yeah, I'm still learning a lot seeing as this is my first bulk.

Going at 3000 cals, 145g protein and 65g fat per day. My abs are still visible after 6 months, yet not as much, so I guess the lean bulking is going better than expected. Not that I mind putting on fat.

Video is impressive, he stayed lean though which is impressive. He ended at 150lbs though which is good for his bodyfat % imo.

I'm almost at 150 though, I reckon if I bulk properly for a year and then cut I will look great.
 
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I'm not on the other site, but a quick google image search on the img you posted produces the other site :)
You're young enough to not worry too much about extra IMO. At least until you're 30-35 you should be fine IMO. I think you would stay lean too if you put in enough regular exercise. The sixpackshortcuts routine sees me in the gym every weekday if I can make it and it makes all the difference. You go from having a good workout to really looking forward to it. I seriously don't think you would put on much fat provided you balanced it well. Sixpackshortcuts also includes functional and cardio days which balances it very nicely. Mike Chang is a motivation ninja! :)
 
WoDotNant? said:
Cut those out and you will find it easier to lose the last bit of fat IMO. And avoid artificial sweetners too - they are counter-intuitive in that your body could end up craving sugar more as a result. That's my one big complaint with supps - artificial sweetners. I wish they could just leave us to flavour at will with more natural ingredients.
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Ok, well there isn't anymore chocs or ice-cream in the house. I ate half a packet of 150g chips y/day, but that's the only chips i have had in about 2 weeks.

But losing fat is going to come down to eating at a deficit, yeah? Someone mentioned something about a 'dirty cut'... but i guess that's hard to do since those bad snacks tend to be very high in kilojoules which then sabotages any deficit :(

Anyways, I'm trying to add lean mass right now, and probably shouldn't eat at a deficit on training or recovery days?
 
Yeah, there are different opinions on it, but in a nutshell, Dukan, Briffa, Atkins, Tony Ferguson work because of reduced carb, particularly high GI / refined sugar / white bread etc. They don't actually restrict caloric intake. Meat, for example, has pretty high caloric content, but you can go into ketosis on a high caloric diet that includes meat and fat. It's not as simple as calories. That said, counting calories is the easiest way to do it while maintaining a 'normal' diet. Don't eat potatoes, try sweet potato instead, brown rice is also a good carb, and if you can, plan your meals. It seems like hard work at first, but it's only initially - i.e. you don't prepare food at the point of eating it, but in advance. I personally prefer the notion of eating as much as my body wants of the RIGHT KIND of foods. If you stick to the right stuff, you will really find it hard to over indulge on them... and you form good habits. If you're eating the right stuff every day, you can afford a cheat meal (or even two) a week without impacting your goals.

[video=youtube;p8mzBk0cX4A]https://www.youtube.com/watch?v=p8mzBk0cX4A[/video]
 
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[video=youtube;Cha_HAonoSs]https://www.youtube.com/watch?v=Cha_HAonoSs[/video]
 
If there is such a thing as a dirty cut you would have to be very overweight to start with :P

And you have to get your micro's as well as macro's so gots ta eat healthy on tha daily baby (luimarco reference)
 
WoDotNant? said:
I'm not on the other site, but a quick google image search on the img you posted produces the other site :)
You're young enough to not worry too much about extra IMO. At least until you're 30-35 you should be fine IMO. I think you would stay lean too if you put in enough regular exercise. The sixpackshortcuts routine sees me in the gym every weekday if I can make it and it makes all the difference. You go from having a good workout to really looking forward to it. I seriously don't think you would put on much fat provided you balanced it well. Sixpackshortcuts also includes functional and cardio days which balances it very nicely. Mike Chang is a motivation ninja! :)
Click to expand...

Shiit, people could find my facebook like that :> and my car... license plate number.

*puts on tinfoil hat*

Motivation I got a plenty, I just find counting calories extremely boring. But it is necessary.
 
Hehehe, yep, counting calories is plenty boring for sure :)
That there could be one of the reasons ectos are ectos, we hate wasting time on trivial stuff like food lol.
 
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