The Bodybuilders Thread!

[Orihalcon]

1800 - 2000 calories...O_O

Too little...way too little Time to feed!

I am cutting on 2500 calories and look at my results - my macro ratio 60/25/15 (protein/carbs/fats).

If you wanna grow you gotta chow man!

 

[DrewChan]

I'm only 5'6 my frame doesn't support cutting at 2500 calories fitting all that food comfortably into a day is hard- but ok an extra 500 calories per day-

PS Your carbs are really low compared to most plans I have seen but not as low as keto - what the thoughts behind that

 

[D3x!]

Damnit ok scooby's calculator comes up with 2500 hence saying im eating slightly too little

Currently though my weight is staying constant at 2000 calories stressing about weight gain - bah guess I should add the extra 500 and see if theres a difference -

To think I used to eat under 1000 :erm:

I wish I was 22

haha how old are you?

I used to think, damn I am already eating so much, now I really feel like fsck I can't eat any more, yet often I am still undereating.

 

[DrewChan]

27 that 30 is coming closer- whats the easiest way to hit that additional 500 :/ maybe another protein shake n bowl of oats

 

[D3x!]

I'm only 5'6 my frame doesn't support cutting at 2500 calories fitting all that food comfortably into a day is hard- but ok an extra 500 calories per day-

PS Your carbs are really low compared to most plans I have seen but not as low as keto - what the thoughts behind that

he is cutting, his carbs would be lower with higher protein and fats (imo his protein should be lowered a bit and his fats increase) but each to his own and if it is working then stick to it.

if you are struggling to get everything in then look at other food types that make it easier. this is one of the reasons I supplement, due to food cost and not physically being able to eat so much.

but look at the types of food you eat.

 

[D3x!]

27 that 30 is coming closer- whats the easiest way to hit that additional 500 :/ maybe another protein shake n bowl of oats

I know some guys will slam me here, but a quick 400 cals is a 150g serving of 5xl muscle meal

or like 700ml of full cream milk

 

[DrewChan]

Hmmm maybe I should buy a muscle supplement - they're basically just carbs - Or pronutro - that will take almost 750 ml of milk with it

 

[D3x!]

Hmmm maybe I should buy a muscle supplement - they're basically just carbs - Or pronutro - that will take almost 750 ml of milk with it

if you can stick to good whole real foods then all the better, but for me to top up my cals and protein intake I just find it better.

 

[DrewChan]

D3x what are your bod stats - incl BF% if you don't mind

 

[RogueTr00per]

As a soon to be 37 year old, my muscle gains are sure to be slower than a younger dude, right? And my propensity to gain fat would be higher?

Gyming 3 times per week feels like a max for me, maybe it's the age thing but i feel pretty drained by the next day. Again, if not the age then it's the bad sleeping patterns.

Good thing I didn't do any pushups y/day after catching a cold Sat night. During the night last night I could feel the cold turned into a mild form of man flu! Going to have to rest up the next few days and see how it goes before workout out again.

@DrewChan, you reckon you are 15.5% body fat? Did you say you are an ecto, meso or endomorph? I'm your height (5'6") but my body fat is 17% according to my scale and visually that lines up with the images from builtlean.com that show various body fat %. Definitely don't see much definition at 17% so all the more reason for me to drop a few % at some point.

edit: Scale says I about around 44% muscle mass and 62% water.

 

[JerryMungo]

Anyone follow Christian Bale's transformation for Batman Begins? Pretty insane stuff...
He lost 63 pounds to play Trevor Reznik in the Machinist and went down to 120ish pounds
In a matter of months he transformed back to 'normal'... mostly aggressive healthy eating (high protein, complex carbs) as well as explosive workouts. But mostly down to muscle memory IMO... and perhaps some roids (not sure of that)...

http://stronglifts.com/gain-muscle-christian-bale-dark-knight-batman/

I'm a big fan of explosive workouts since being introduced to them. This leg workout is one of my favs...

[video=youtube;abnaNJUNNK4]https://www.youtube.com/watch?v=abnaNJUNNK4[/video]

 

[DrewChan]

Ryan theoretically Endo - but the body type theory has been debunked to an extent it seems - although the debate rages on-

Also if you're using one of those scales that sends electrical impulses they're apparently not at all accurate

44% muscle mass and 62% water.

That equals 106% - you have 6% extra also what about bone and the other bits n pieces

 

[D3x!]

D3x what are your bod stats - incl BF% if you don't mind

never I am tiny

23 years old
1.76m
72.5kg

I am not big at all, I am going for a decent muscle mass size then a good cut, want a full chest, shoulders, arms and six pack. Dig my strength though, I reckon I am quite strong for my size.

my bodyfat I am not too sure, I would say currently around 13-16% I reckon.

I train med to high reps on medium weight.

for example my chest day (today) goes:

Bench
4 sets
40kg x 15
55kg x 12
70kg x 10
80kg x 10

Incline chest press (dumbells)
4 sets
18kg (each hand) x 12
22kg x 10
24kg x 10
25kg x 8

decline bench
(by now my chest is quite tired)
30kg x 12
40kg x 10
40kg x 10

generally from here I mix it up, today will be flys on the cables and i super set that with decline pushups (so feet on a bench and down to the ground)

weight on 3 each side (I think it is 5kg increments) x 12
15 x decline pushups
weight on 4 each side x 10
12 decline push ups
weight on 5 each side x 8
10 decline pushups

then I generally do a pec dec or hit chest dips etc

then onto triceps, basically cables 3 excercises x 3 sets on each (my triceps are already quite tired here) to hit my triceps from different angles.
kick backs, pull downs and rope

I can push a bit higher on all the weights but with the higher reps I get tired quicker.

 

[DrewChan]

Well if you're doing

Bench
4 sets
40kg x 15
55kg x 12
70kg x 10
80kg x 10

Respect - you're littler (ratio wise) than me and a fair amount stronger

 

[D3x!]

Well if you're doing

Bench
4 sets
40kg x 15
55kg x 12
70kg x 10
80kg x 10

Respect - you're littler (ratio wise) than me and a fair amount stronger

I am not littler I have 8cm and 5kg on you

I just wish my chest would grow more, it is quite strong but just can't get it to fill out, if I pull my biceps in a pose my chest almost disappears, which if in correct proportions it shouldn't. i.e my chest is too small and my arms too bi for the chest.

now that you have started training you should really take profile pics, from the side, front and back so that in a years time you can compare, really wish I had proper before photo's.

 

[Orihalcon]

PS Your carbs are really low compared to most plans I have seen but not as low as keto - what the thoughts behind that

Yes sir. I played around with my macros and this is what works for me. I had my protein lower...with higher carbs and fats per all the conventional rules...but did not work. There are numerous articles out that advocated a higher protein intake when carbs are lowered - 2.5g-2.8g per lb of body weight - and I tried it and boom.

As for Keto...I know guys that are in full ketosis and they are getting great results. Not for me though. Just cutting my carbs and fats is working a charm and once my progress stagnates...I might do something drastic. Hey. At the end of the day do what works for your body!

 

[Tinuva]

It's decent, I am sure I can also do 10 reps at 80kg, though I won't find it easy, possible definitely though, @ 72kg 1.75m which is very close to his stats. I believe I am still small as well, though bigger than I ever used to be.

 

[DrewChan]

I said ratio wise - you're actually 10 cm taller - this should make you more than 5kg's heavier (I think) although it might work out pretty much the same - too lazy to actually work it out-

I have a huge chest structurally- i.e ribs are broad and my chest is "barrely" but very little muscle on it- problem is waist is freaking wide too (structurally) - so v-taper = hard

 

[D3x!]

I said ratio wise - you're actually 10 cm taller - this should make you more than 5kg's heavier (I think) although it might work out pretty much the same - too lazy to actually work it out-

I have a huge chest structurally- i.e ribs are broad and my chest is "barrely" but very little muscle on it- problem is waist is freaking wide too (structurally) - so v-taper = hard

ah ok I see what you mean

 

[RogueTr00per]

Ryan theoretically Endo - but the body type theory has been debunked to an extent it seems - although the debate rages on-

Also if you're using one of those scales that sends electrical impulses they're apparently not at all accurate

44% muscle mass and 62% water.

That equals 106% - you have 6% extra also what about bone and the other bits n pieces

Yeah well, muscle mass has some water in it so there's bound to be some overlap I know the electrical impulse method is not 100% accurate, but it is consistent assuming one uses it first thing in the morning.

OK, so in theory if you are endo and I am ecto, then you have a bigger bone structure than I do which accounts for your higher weight than me but lower bf %, assuming muscle mass to be the same (which it probably isn't) so anyhoo...