All Things Fitness/Gym/Aesthetics 2012: So Homoerotic!

[Mr Smokes Blunts.]

Nicely ripped there Dan! You should blast your abs a bit more and they would really come through - proper 6 pack styleeeeeeee.

I got my treadmill yesterday, so i'm gonna be starting HIIT this week. I doubt i'll ever get down to Dans bf but we'll see! Those supplements I bought that I wrote about further up the page are amazing. The ON tastes brilliant and does the trick of crowbaring in some BCAAs and protein that I wouldnt otherwise eat, and the recon is helping my recovery as well as building my muscles up faster. Apparently if you do HIIT properly it keeps your body burning calories long after exercise, raises your VO2 dramatically, and even raises your testosterone levels by around 100% :D

 

[ColtDan]

cheers man.Hiit? yeah the ON tastes so nice,

 

[Mr Smokes Blunts.]

cheers man.Hiit? yeah the ON tastes so nice,

High Intensity Interval Training. Basically you cycle sprinting with walking/jogging, and it makes your body confused, so it doesn't know whether you're coming or going. That ups your metabolism to burn loads more cals throughout the day on top of the running.

 

[ColtDan]

ah yeah i do HIIT cardio, blast it, cant be assed with jogging etc prefer to save time and hammer it, tis good,

 

[33Hz]

I've been a bit of a wolly and fractured a metacarpal doing a stage dive while off my tits on LSD and ketamine at a rave in Amsterdam. Won't be able to lift anything for at least 2 weeks. Am I going to lose quite a bit of muscle in that time frame?

 

[Mr Smokes Blunts.]

I've been a bit of a wolly and fractured a metacarpal doing a stage dive while off my tits on LSD and ketamine at a rave in Amsterdam. Won't be able to lift anything for at least 2 weeks. Am I going to lose quite a bit of muscle in that time frame?

In my experience you'll lose the most recent gains, so probably the last month or sos worth of work down the drain. You'll probably lose more strength, which will rebound nice and quickly once you're back at it though. I'd expect you'll be off for about 4-6 weeks after a broken metacarpal though?

 

[33Hz]

In my experience you'll lose the most recent gains, so probably the last month or sos worth of work down the drain. You'll probably lose more strength, which will rebound nice and quickly once you're back at it though. I'd expect you'll be off for about 4-6 weeks after a broken metacarpal though?

I have an appointment two weeks from now, but I think it's just a check up to make sure it's healing correctly because I left it unchecked for 5 days. Bit of a pain in the arse to say the least.

 

[rockstar 69]

Back at the gym properly now and been t total for 9 days. Decided to pie rockness so I'm aiming to last til T in the park, another 4 weeks away. The drinking just fucks the gym routine cos I miss it on monday, sometimes tuesday, if I've been on it all weekend.

Thought I'd have lost loads of strength but not really a day to break myself back in since that I've been fine. Also doing a proper job of the diet this time, still on that Zyzz work out programme (obviously can't do everything he did, cos I'm not loaded to the teeth on tren) but doing pretty well at it. Trying to do at least 6 different exercises a day, 3-4 sets on each.

Getting there with the diet, still slight few things I need to nail down as I'm eating too much bread cramming the protein in.

Todays ;

Porridge & boiled egg
Pro shake

Gym time

Pro shake
Chicken breast subway

Egg mayo samwich

Beans on toast

Dinner - boiled vege & rice, potato's, salad

Peanut butter on toast

Chicken mayo samwich

So as you can see I'm probably getting there with the calorie consumption, still 1 more meal to go in an hour then that will be me, mushrooms in brown rice. Far too much bread in that, but I can't be fucked eating egg mayo or chicken mayo on it's own, or eating salads all the time.

Might have to go back to the pasta method if all else fails. Been informed that eating carbs after dinner is not good though

 

[ColtDan]

Excellent, good to hear, put up some progress pics n stuff, tis good to look back on

 

[Marmalade]

re your diet, rocky, what's with all the mayo? I know it tastes great, but it's calorific in all the wrong ways imo (for what you're wanting to do anyway). waaaay too much fat

I eat it with everything mind. the helmans mustard mayo is fucking yum. 29p for a bottle on spesh @ bargains n madness atm too

 

[Mr Smokes Blunts.]

Nice one RS, good to hear! I agree with you on the bread thing. You can eat almost anything you want while you're bulking as long as you don't eat bread or lots of saturated fat - obviously aiming for like 1.5-2gs of protein per pound and all that. The mayo in the egg mayo should probably go out the window too. That stuff is like 75% olive oil, which is about 14% saturated fat. Lately i've been going mad on the Italian salad bags, which are like a quid but I just put some chicken or egg in with that and chomp the whole thing down. I'm cutting hard at the moment so I am doing intermittent fasting on a daily basis, so my diet looks like this:

Wake up
10 am - 3 pm Coffee only, skimmed milk and stevia. Multivitamin, 10 tablets of omega 3, 1 of omega 6+9.
3 pm - Workout
4 pm -Re-Con shake (150 cals)
4 pm -Double ON shake (400 cals)
6 pm -Dinner of a large piece of meat with some vegies and a bit of carbohydrate (800-1000 cals)
10 pm -Night time Casein shake (300 cals)

So there is an 8 hour eating window with 16 hours not eating. 1950 calories. Roughly 200g's of protein. About 20-30gs of BCAAs and EAAs :D

My work out routine is:
Mondays - Push
Tuesdays - Legs
Wednesdays - Pull
Thursday - high rep push + 5km run
Friday - high rep pull + 5km run

On saturday if I feel like it I do a little run and take it easy. On Sunday I throw my diet out of the window and get fucked and eat some filth like KFC or some equally disgusting cheat meal :D:D I think i'm gonna watch pumping iron again tomorrow to get some more inspiration. I just bought another 20kg of weight plates, so my barbell tops out at just over 100kg now. And I also bought an old school 'multigym', which is really just an awesome pully system that allows me to do lat pull downs and stuff like that. O and a proper EZ bar, so my forearms are now aching quite a bit. All I need to buy now is about another 60-100kg to add to my barbells as my weights increase, which i've managed to find on amazon at about £1 per kg. But that can wait.

 

[rockstar 69]

re your diet, rocky, what's with all the mayo? I know it tastes great, but it's calorific in all the wrong ways imo (for what you're wanting to do anyway). waaaay too much fat

I eat it with everything mind. the helmans mustard mayo is fucking yum. 29p for a bottle on spesh @ bargains n madness atm too

Pretty much exactly the same as yourself, I'm just a fiend for the shit. Will have to cut back, think I'll ban egg mayo, but chicken mayo will have to stay.

MSB you do know if your eating carbs while cutting it's better to do so earlier on in the day. Towards the end of this bulk I'm going to stop eating carbs between 3pm and 6pm. Also doing higher reps of lower weight actually doesn't help definition is what I've been told, the big bodybuilders just do it when they can't afford to risk injury.

Did legs and biceps today, squats have to be the hardest exercise out of the lot of them. Definately very good but getting that last couple out is always an effort. Did 4 sets of squats, 3 sets leg press, 3 sets leg extentions, 3 sets leg raises, then barbell curls, preacher curls, 21's.....fucking nakard.

Straight after the gym invested in another subway lol, not the healthiest habbit to get into but I figure while I'm bulking it wont matter too much as it is still protein. Also bought a couple of snickers bars after finding out they contain 9 grams of protein each and were only £1 for 2. That should help eliminate a bit of the bread snacking, might start making my own protein bars with peanut butter and something.

 

[ColtDan]

bread snacking is better than eating snickers... dirty shite food. 9 grams of protein is fuck all

 

[rockstar 69]

It's more just that I'm sick of eating so much bread cos I'm trying not to eat crisps, biscuits etc, so the snickers will be like my 1 a day treat

 

[Mr Smokes Blunts.]

Pretty much exactly the same as yourself, I'm just a fiend for the shit. Will have to cut back, think I'll ban egg mayo, but chicken mayo will have to stay.

MSB you do know if your eating carbs while cutting it's better to do so earlier on in the day. Towards the end of this bulk I'm going to stop eating carbs between 3pm and 6pm. Also doing higher reps of lower weight actually doesn't help definition is what I've been told, the big bodybuilders just do it when they can't afford to risk injury.

Did legs and biceps today, squats have to be the hardest exercise out of the lot of them. Definately very good but getting that last couple out is always an effort. Did 4 sets of squats, 3 sets leg press, 3 sets leg extentions, 3 sets leg raises, then barbell curls, preacher curls, 21's.....fucking nakard.

Straight after the gym invested in another subway lol, not the healthiest habbit to get into but I figure while I'm bulking it wont matter too much as it is still protein. Also bought a couple of snickers bars after finding out they contain 9 grams of protein each and were only £1 for 2. That should help eliminate a bit of the bread snacking, might start making my own protein bars with peanut butter and something.

I know that if you eat carbs for breakfast you're more likely to burn them off during the day (supposedly). But the amount of carbs, after a reasonably long day and a hard work out, that I eat are also burnt off before bed. The time of day when you consume your carbs is relatively insignificant, and a bit bro sciencey. It is far better, if you have the control, to not eat breakfast. Because after a night of fasting your body is chomping through your fat, so why give it carbs to eat instead? If you eat carbs for breakfast your body spends the rest of the day looking for carbs to burn, and it finds it much harder to switch over to burning fat instead, so if anything a high fat breakfast is better. (http://www.gnolls.org/2181/the-breakfast-myth-part-2-the-art-and-science-of-not-eating-breakfast/) Plus your body also naturally provides you with glucose from the liver when you wake up, so your blood sugar levels stay steady until you finally break the fast. This keeps your insulin levels reasonably steady, so that you burn more fat. Because insulin stops you burning fat, and leads to fat storage as well. Which is also why you aren't really supposed to eat simple carbs too often! Snickers are way worse for causing insulin spikes than even bread, and 18 grams of protein isn't even half a protein shake or 1/3 of a chicken breast. The subway bread is also sweet to the taste without leaving it to go soggy in your mouth, so it seems quite obvious that it's even worse than normal off the shelf white bread. Plus the bread:chicken ratio is messed up. There is probably 4/5 bread - and the chicken is only 24g of protein, which is ok but not brilliant. By eating such heavily processed food your body is expecting you to feed it bucket loads, so it produces shit loads of insulin for food that never arrives, which converts that food you just ate into fat and not muscle.

The higher reps thing is nothing to do with the cutting procedure. High reps and low reps hit the muscles in different ways and affect protein synthesis differently, low reps target the slow twitch muscles and high reps at a reasonably fast speed get the fast twitch muscle fibers to grow, so I am aiming to tick both boxes after reading that my main man arnie used to work primarily high reps and secondarily low reps. One is also building endurance whilst the other is building strength, but both should feed into hypertrophy quite nicely. As you say it also lowers the intensity somewhat of my second round of exercises in a week, so that I don't over train and injure myself too.

 

[hx_]

Blagh blagh blagh theory. Ive put on 15kg of muscle in 2 months just from hitting the gym 4x20mins a week. Low rep only, split programme.

Now I've fucking "sublux"ed my shoulder and have to stop, what bollocks -.-

 

[Mr Smokes Blunts.]

Blagh blagh blagh theory. Ive put on 15kg of muscle in 2 months just from hitting the gym 4x20mins a week. Low rep only, split programme.

Now I've fucking "sublux"ed my shoulder and have to stop, what bollocks -.-

Wow, you put on 4 pounds of muscle per week consistently for 8 weeks? At least half of that is either water or fat, probably more. If it isn't congratulations on having genetics that make you as good at building muscle as someone on a few thousand mgs of test a week

 

[hx_]

I did start off with spindly sticks for arms and being able to see my ribs at 60kg n over 6'. Now got some nice muscles. Possibly exaggeration on the timescale a little, more likely to be 3 months I don't know tbh.

 

[Mr Smokes Blunts.]

I did start off with spindly sticks for arms and being able to see my ribs at 60kg n over 6'. Now got some nice muscles. Possibly exaggeration on the timescale a little, more likely to be 3 months I don't know tbh.

Nice one! How does your regime go and how much do you eat? You must have been seriously underweight there!

 

[hx_]

Cant remember off by heart as the card is at the gym. McDs double cheeseburger before almost every session, 3x10 reps on each exercise, split into muscle groups: one day for each of chest, arms, shoulders. Core + legs alternating every other session.

Started to do Tabatta training with sprints in the evening and nice J after, it absolutely murders you if you're out of shape and it only takes 4 mins or so.

Wasn't hugely underweight but I was rather skinny n my BMI was on the very low end of "normal".



On another note, I find being really high on AM2201 helps me put in so much more effort and get "in the zone" when doing weights. Maybe that's helped with a metabolic boost or something!