ATAR Notes: Forum
General Discussion => Sport => General Discussion Boards => Fitness => Topic started by: taiga on January 05, 2012, 04:47:23 am
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How're you guys going during holidays with your progress?
I started at 96.7 kgs straight after exams with 26% bf (16th November)
Got down to 91.5 (20th December) then just reweighed myself today and was at 93. Am in India at the moment so protein intake is low with high carb and overall calorie intake.
That said the 96.7 and 91.5 are at minimum, dehydrated weights, so the 93 (hopefully) is water.
Unfortunately haven't got anything to test for bf atm, and have only had access to a gym once a week for the past few weeks, so nothing solid in terms of lean mass/lifts :(
Post away 8)
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I'm slowly getting back into my 500kgs squats.
Loljks.
Joined a gym, exercising ~2-3 times a week there + doing stuff at home! Lost a little bit so far!
Eating some good meals as well :) Chicken breast (steamed) with green beans/broccoli for most meals, a couple eggs here and there.. swapped white rice to brown etcetc. Protein shakes after workouts and such.
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Good strength gains in all my lifts, due myself to eating over maintenance and keeping low repetitions in all lifts.
TIPS: If you guys wanna burn fat faster be sure to have two leg day splits in a week. Make one day heavy and make one day light. Also be sure to Squat two times a week.
The benefit of training legs two times a week is that you'll be burning a lot more calories, don't worry about getting massive legs it won't happen, Chinese olympic weight lifters tend to train legs 2-3 times or more, their bodies look really tone, why? due to doing training legs over two times a week. Your bodyfat levels will decrease at a fast rate (srs), but still have the cardio going :).
Great Jobs on your progress guys :).
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I went to the gym for the first time yesterday! :) how many calories should you lose per session? I think i lost ~500 calories.does this equal 5 chocolate bars? ;D And does anyone noe if diet shakes/meal replacements work just to lose weight short term?
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I went to the gym for the first time yesterday! :) how many calories should you lose per session? I think i lost ~500 calories.does this equal 5 chocolate bars? ;D And does anyone noe if diet shakes/meal replacements work just to lose weight short term?
Green tea or Caffeine pills (srs), it has a great thermogenic effect. Thus, causes a greater fat loss :).
As for diet shakes, it is best to go for whey protein, only supplement it, if your not getting enough protein throughout the day. For losing fat be sure to have two meals or three meals consisting of a lean protein.
Shakes, wouldn't matter much for fat loss (srs). Just chug down some green tea or swallow caffeine pills :).
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Will whey protein make me have muscles? 0.0 i just wanna lose like 4 kg not increase my BMI :D I saw ultraslim diet shakes in the supermarket the otherday for only $17.80 so i think I'll try these first :D but the green tea sounds like a good idea and i already have a supply at home ahahaa ;D How much is your typical gym membership? The one near my house is $199 for three months - is this an ok price... Or expensive?
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Girls don't get ripped muscles, unless they're on steroids.
Whey protein should be fine, it'll get you toned muscles
if you exercise enough and eat healthily.
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I weigh 70kg
100% bf :(
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Still remained at 55kg -.- though my body fat went from 11% down to 9%
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Will whey protein make me have muscles? 0.0 i just wanna lose like 4 kg not increase my BMI :D I saw ultraslim diet shakes in the supermarket the otherday for only $17.80 so i think I'll try these first :D but the green tea sounds like a good idea and i already have a supply at home ahahaa ;D How much is your typical gym membership? The one near my house is $199 for three months - is this an ok price... Or expensive?
Well, this picture would explain about girls would 'think about' and the 'reality of it', Kenoy used this pic :P.
(http://i.imgur.com/pPmtD.jpg)
$199 dollars is really expensive, I know theres a gym called "Derrimut Gym" that charges $173 dollars for 6 months
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^...nice pics / pecs?
On holiday fitness progress things,
does anyone go to Monash Uni gym?
If so, how much are they per year if
you're a Monash student?
I miss MHS gym, but can't go there for
free anymore...
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You can still go to MHS gym till the end of Jan for 2 bucks a day.
Monash is 24 per forthnight. Get referred by someone and get a month free, and refer a mate for another month free. (You can do that for a total three months).
Meal replacement shakes are complete rubbish. Either use protein shakes as a meal replacement (as opposed to a supplement as usual).
In all seriousness, if you get some Sustagen Hospital Formula and mix it with milk and replace two meals a day with a glass of that accompanied by a punnet of strawberries (yeah you can have the whole punnet) you'll lose weight, remain full, and still be nutritionally complete. There's nothing magical in meal replacement shakes that make you lose weight, it's just 200 calories to fill you up to stop you from eating a real meal.
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I knew it was expensive! I think it must be because most of the equipment is fairly new. I had to pay $15 just to use the gym for the whole day, wasn't even allowed to use the weights cause i was underage or something :/ hmm i guess maybe i shouldn't buy ultraslim/optislim ... Just eat more fruit/veggies, drink green tea, make my mum stop frying food? :P
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a delicous reasonably healty way to cook chicken breast ( i tried this) mix a few tbs (4) of pistachio dukkah with about a table spoon of olive oil, a bit of salt and 2 table spoons of lemon juice. Spread the mix over 3 or 4 thighs put the thighs on top of some foil and pop it in the oven at 180 ish for 25 minutes (if someone wants to cook ill check the exact recipe). Is very tasty and healthy
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I've just started P90X which is freaken awesome as it's absolutely slaughtering me. I did only a third of the plyometrics workout and couldn't walk properly for the next few days. :P I'm not so good at the whole healthy diet thing though. How do you guys discipline yourselves to keep up such clean eating?
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165cm :) went from 59kg - 71kg in 4-5 months :P
was 71kg at 9% BF.
had Glandular fever ( still do ) ... and missed out on gym for 3 weeks + bad dieting + lack of sleep = 6kg loss.
unfortunately down to 65kg now , but planning on putting 3kg this month to get ready for the next uni year.
Training , here I come!
( unfortunately still need to wait a week for glandular fever to stfu and leave me alone).
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Agh that's the problem with being ecto with a fast metabolism, gains come off so easily.
A mate of mine was pretty much in the same situation as you, less than 10% body fat, worked hard to gain 6-8 kgs, then lost it all during exam time.
I'm lucky in the sense that I hold onto muscle very easily (which comes with holding onto fat).
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Agh that's the problem with being ecto with a fast metabolism, gains come off so easily.
A mate of mine was pretty much in the same situation as you, less than 10% body fat, worked hard to gain 6-8 kgs, then lost it all during exam time.
I'm lucky in the sense that I hold onto muscle very easily (which comes with holding onto fat).
I know someone thats bulking on 5000 calories :P. I'm bulking on 3500 calories.
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Clean or Dirty bulking?
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I am so, so horribly unfit right now. Two years of no exercise apart from walking my dog = what was once muscle has been replaced by fat (+ my dog is old and blind and walks really slow, so not exactly great exercise for me). I cbf going to gym/buying equipment. I've got an ok treadmill and a rubbish exercise bike with pretty much zero tension on the highest setting. I'm on the verge of underweight/normal weight (50kg, put on about 2kg in a two whole years of no exercise and overeating, I don't gain weight easily), but my fitness level has dropped from well above average in year 10 to non-existent now. Suggestions? :S
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OT I'm gonna do some wack shit soon with my diet haha.
Did it before and managed to lose 4kgs of non water weight in a week whilst maintaining lean mass. Hard to maintain it for longer than a week though.
If you're interested it's pretty much :
Maintenance is ~3000 cals for me roughly. Need ~250 gr protein = 1000 calories, then 300 cals of allowance for fats and complex carbs and foods to stay safe with nutrition. So 1.7k deficit on food, then 1.5 hours of cardio on a cross trainer, and 20 minutes of HIIT with compound lifting amounts to about another 2K cals which is a 3.7 kcal deficit a week which generally translates to 3.5 kgs of fat loss.
I've done it before and didn't see any noticeable side effects except for wanting more sleep. Haven't done it for more than a week in a row though because loose skin becomes a problem. That said, everyone I tell it to (aside from desperate overweight people) think it's stupid. What do y'all reckon?
BTW if any of you are interested- this is very cheap + you can pack about 18 kgs onto one of those bars
http://www.1-day.com.au/products/AA6CMN0SL
Funky, I'd just recommend running two-three times a week and recording your times/endurance. You should see significant cardio improvement quite quickly. Situps, pushups, and dips are good for training basic muscle groups and can be done at home.
Bazza, if your muscles are sore in the slightest (it's a feeling you'll learn to recognize quickly), it warrants protein.
Leg muscles in my opinion come very easily for heavy people. You're not really an ectomorph, you've got a slate which is actually pretty good for building muscle from what I can see, definitely not standard asian genetics.
My calves are huge, and I started off being able to squat (no deadlifts coz bad form), calf raise, leg press amounts which my mates who had been gymming for months before me couldn't do. I'm not sure about the science behind it, but I assume it's just because even walking keeps your leg muscles quite active and your body needs to pack on muscle there to help support your weight.
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How much do one of those middle bars ( silve metal) weigh
Ive been doing 5x5 trying to get perfect form with bicep curls with 10 kg Per arm Weights and my arms hurt after that so i probably dont need a 20 set just yet.
Though if i have a shake each time my arms hurt itll be quite expensive, should i just try and have like a piece of meat after 5x5 at this stage?
Also is lamb fatty in comparison to beef etc?
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Clean or Dirty bulking?
Clean for the most part for me, on fridays I have a cheat meal AKA big macs, Mmmmm. I cut my full day cheat day out because I want to mininse da fat gains :P, I overestimated my bmr.
The other guy uses a weight gainer shake, because he is a hard gainer what so ever. His diet is pretty clean for the most part and he tells me has trouble eating excessive foods. Its pretty hard for skinny extreme-ecto fellas to eat more than they have to :P.
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Agh that's the problem with being ecto with a fast metabolism, gains come off so easily.
A mate of mine was pretty much in the same situation as you, less than 10% body fat, worked hard to gain 6-8 kgs, then lost it all during exam time.
I'm lucky in the sense that I hold onto muscle very easily (which comes with holding onto fat).
I know someone thats bulking on 5000 calories :P. I'm bulking on 3500 calories.
What does he need 5000 calories for? More importantly, how does he eat that much?
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Its pretty hard for skinny extreme-ecto fellas to eat more than they have to :P.
I have no idea what half of what you guys are talking about means, but maybe I'm ecto-whatever, cos I find it really difficult to eat as much as my parents keep telling me I should. I just get full really quickly and don't feel like eating at all when I'm full, and I'm very aware of when I need to eat and when I don't.
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I`m in Japan so eating out everyday ::) But I am going to the same gym as my grandparents go to and am working out 3 times a week. I`ve lost 3kg though :( :( Probably because my diet is so different, not as much protein and vegetables.
I did buy some protein powder. 3600 Yen for 360g. That`s about 45 dollars haha, such a rip off.
Clean or Dirty bulking?
Dirty works... it`s just really hard to cut afterwards apparently. If your ecto it might be a good idea but if your meso then just go with clean since metabolism isn`t that high. I`m ecto, so hard to make gains :( So slow haha
@Bazza16 I would take protein after every workout. The first time you workout you will probably be very sore the day after. But usually your body gets used to it and it won`t be too sore after workouts. There is a thing called DOMS (Delayed onset muscle soreness), some people get it after every workout, some don`t. It`s just soreness you get after working out that lasts for a couple of days. But yeah anyway, have some form of protein and some simple carbs right after every workout :)
Lamb is much more fatty no matter what the body part, beef is the healthier option.
@funkyducky Ectomorph means you are natually thin and have high metabolism (meaning you can eat whatever and not put on weight) If you want to build general fitness then maybe you could try swimming as well?
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For fitness first do i have to attend the first program?
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I was planning on getting fit these holidays but instead went to India and put on a few kilos.
Now I've been going for runs and swims but nothings really happening. I try to limit carb intake but it doesn't seem to be doing much. What now?
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OT I'm gonna do some wack shit soon with my diet haha.
Did it before and managed to lose 4kgs of non water weight in a week whilst maintaining lean mass. Hard to maintain it for longer than a week though.
If you're interested it's pretty much :
Maintenance is ~3000 cals for me roughly. Need ~250 gr protein = 1000 calories, then 300 cals of allowance for fats and complex carbs and foods to stay safe with nutrition. So 1.7k deficit on food, then 1.5 hours of cardio on a cross trainer, and 20 minutes of HIIT with compound lifting amounts to about another 2K cals which is a 3.7 kcal deficit a week which generally translates to 3.5 kgs of fat loss.
I've done it before and didn't see any noticeable side effects except for wanting more sleep. Haven't done it for more than a week in a row though because loose skin becomes a problem. That said, everyone I tell it to (aside from desperate overweight people) think it's stupid. What do y'all reckon?
BTW if any of you are interested- this is very cheap + you can pack about 18 kgs onto one of those bars
http://www.1-day.com.au/products/AA6CMN0SL
Funky, I'd just recommend running two-three times a week and recording your times/endurance. You should see significant cardio improvement quite quickly. Situps, pushups, and dips are good for training basic muscle groups and can be done at home.
Bazza, if your muscles are sore in the slightest (it's a feeling you'll learn to recognize quickly), it warrants protein.
Leg muscles in my opinion come very easily for heavy people. You're not really an ectomorph, you've got a slate which is actually pretty good for building muscle from what I can see, definitely not standard asian genetics.
My calves are huge, and I started off being able to squat (no deadlifts coz bad form), calf raise, leg press amounts which my mates who had been gymming for months before me couldn't do. I'm not sure about the science behind it, but I assume it's just because even walking keeps your leg muscles quite active and your body needs to pack on muscle there to help support your weight.
1. Personally i think its a bad idea. Im a personal trainer and we never recommend people to do that much cardio once trying to maintain muscle. 1.5 hours of cross trainer . wtf man! haha ... cardio is catabolic ( except High intensity training). I never ever do cardio , and if i was to , id stick to only high intensity.
2. the other thing is , i think its too much stress on the body. If i was to do cardio , there would be no energy left for weights and a massive lactic acid build up.
3. in regards to the link .... unless your only doing dumbbell curls . 18kg is useless. Shoulder press , chest press , shoulder flies , chest flies all need alot more weight .. so do lunges and tricep skullcrushers.
4. YOU SHOULD DEADLIFT ... practice in front of a mirror . you'll get the form right eventually.
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I was planning on getting fit these holidays but instead went to India and put on a few kilos.
Now I've been going for runs and swims but nothings really happening. I try to limit carb intake but it doesn't seem to be doing much. What now?
what is your goal? to lose weight? or to put on? or to get fit.
"fitness" isnt something you will notice. it will take months and months of training to become "fit" from an unfit state.
you will overtime notice increased stamina , endurance etc.
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Even with good form, deadlifting will eventually fuck up your back imo. Especially if you're doing really heavy weights.
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Never dirty bulk because a) you're not a bodybuilder in his on and off season b) you're gonna have to cut back down anyway c) the point of being fit is not to become fat.
^Only in the same way runners have fucked up knees. The problem comes in if you've adopted a powerlifting schedule
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Never dirty bulk because a) you're not a bodybuilder in his on and off season b) you're gonna have to cut back down anyway c) the point of being fit is not to become fat.
^Only in the same way runners have fucked up knees. The problem comes in if you've adopted a powerlifting schedule
This is true.
however , it comes down to the individual.
When im bulking , i eat maccas twice a day and all this icecream and crap and everything i can see... and I dont put on fat. my metabolism is fast and im spending 6 hours in the gym a day.
however , my best mate who has a lower BF% than me will eat a cheeseburger and notice the effects.
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any tips on staying in shape during the holidays esp with all the junk food around you?
overseas at the moment and can't seem to find the drive to stay motivated because the only thing i want to do is relax and try new foods (which usually comprise of fat/sugar laden stars of food porn guaranteeing you with diabetes).
what do you guys do when you're on a vacation? let the fuck go or stay strict with a healthy diet?
#firstworldproblems and #foreveralonefat
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Let it go. It's not like you can avoid
eating those tasty things.
It's called a holiday, and not a training
camp for a reason.
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Yeah the cardio is catabolic in nature, but if you start off with HIIT, take a rest and then get back onto cardio you'll maintain muscle a lot better (some supplements help too). Usually I don't do steady state cardio for that reason, but in the end my net bf% will still decrease. Yeah energy is a big problem, need to split into morning/afternoon set. Yeah 18kgs I know I can't do any presses, I'll leave that for the gym, but curls and walking lunges are fine. I do deadlift now, I just meant that I didn't start doing high weight deadlifts because I had terrible form, I'm fine now.
On the other hand, how are you saying 1.5 hours of cardio is too much when you spend 6 hours lifting in the gym? :P
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Yeah the cardio is catabolic in nature, but if you start off with HIIT, take a rest and then get back onto cardio you'll maintain muscle a lot better (some supplements help too). Usually I don't do steady state cardio for that reason, but in the end my net bf% will still decrease. Yeah energy is a big problem, need to split into morning/afternoon set. Yeah 18kgs I know I can't do any presses, I'll leave that for the gym, but curls and walking lunges are fine. I do deadlift now, I just meant that I didn't start doing high weight deadlifts because I had terrible form, I'm fine now.
On the other hand, how are you saying 1.5 hours of cardio is too much when you spend 6 hours lifting in the gym? :P
True , I actually need to start doing some of that myself , I realised my dirty bulking isn't going as well as planned haha .. .I jumped back up to 14% BF .. and shoulders look less defined .. fml haha . time to hit the HIIT
as for training 6 hours a day. yeah it depends what workout. i usually train for a minimum of 2 hours ... but Some days i go to 5-6 hours. ... Eating meals in between , staying hydrated , taking breaks after each hour to let the lactic acid leave the muscle. I take different sups during my workouts too in order to reduce lactic acid buildup and keep my energy levels high.
it just allows maximum tear , maximum growth , maximum results.
When our clients come in however , I wouldnt reccomend them to workout for more than an hour , maybe an hour and a half.
if you been training for a while and you know what your doing , then you can do it correctly ,. otherwise its too much stress on your body , and its useless. literally doing nothing.
however , the 1.5 hours of cardio ... i believe will be too catabolic l.. because cross trainer is generally low intensity for me , I dont really have a fast pace on the cross trainer .. so i imagine your talking about complete aerobic cardio work.
but yeah your right , the HIIT work is definitely a good idea.
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Yeah the cardio is catabolic in nature, but if you start off with HIIT, take a rest and then get back onto cardio you'll maintain muscle a lot better (some supplements help too). Usually I don't do steady state cardio for that reason, but in the end my net bf% will still decrease. Yeah energy is a big problem, need to split into morning/afternoon set. Yeah 18kgs I know I can't do any presses, I'll leave that for the gym, but curls and walking lunges are fine. I do deadlift now, I just meant that I didn't start doing high weight deadlifts because I had terrible form, I'm fine now.
On the other hand, how are you saying 1.5 hours of cardio is too much when you spend 6 hours lifting in the gym? :P
Sorry taig , just read this again "I don't do steady state cardio for that reason"
yeah my bad , read it wront .. i thought you said you DO it.
in that case , your plan is good and ima give it a try next week :P
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I was planning on getting fit these holidays but instead went to India and put on a few kilos.
Now I've been going for runs and swims but nothings really happening. I try to limit carb intake but it doesn't seem to be doing much. What now?
maybe you're not going hard enough, how many k's do you run and how often?
also is your running outside or on treadmill
could be you're gaining muscle so you're not seeing weight loss
if you feel fitter you probably are
i'm no health expert but i feel way better after going on runs so it strikes me as odd that you find nothing's happening
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Clean or Dirty bulking?
Clean for the most part for me, on fridays I have a cheat meal AKA big macs, Mmmmm. I cut my full day cheat day out because I want to mininse da fat gains :P, I overestimated my bmr.
The other guy uses a weight gainer shake, because he is a hard gainer what so ever. His diet is pretty clean for the most part and he tells me has trouble eating excessive foods. Its pretty hard for skinny extreme-ecto fellas to eat more than they have to :P.
Tell him to get onto lentils (dhal as curries call them).
It's mad good for clean-ish bulking.
A 192 gram serving has the following macros:
-Carbs 115.4 gr (58.6 gr fibre , 4gr sugar)
-Protein 49.5 grams
-Fat 2gr (0.3 sat)
-Other : low sodium, high in iron, manganese, phosphorous, and vitamin b. all excellent
Haha big macs aren't that dirty if you drop the buns. High protein and high fat (unfortunately saturated) can still work all right on a keto diet for losing weight, but obviously if you keen doing it you'll run into other problems.
Bazza16: yeah but make sure you don't do bicep curls more than twice a week. I think for where you're at, two lifting days followed by protein shakes is enough. If it's accessible, try down pre-boiled eggs, some chicken breast, or tuna straight after your workout and you'll be fine. I don't think protein shakes are inherently better for gaining muscle, as long as you get your protein from the right sources you're fine (eg meat and milk proteins are generally better absorbed than soy).
Yeah Matt give it a go if you want to cut, but just not mroe than a week in a row as your skin won't readjust if you lose like 8kgs in two weeks haha.
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If you're trying to lose weight, approximate the calories you're burning and eating. You'll find you'll stop finding yourself going 'OMG NO WEIGHT LOSS/GAIN :'(' when you realize your calories are not where they need to be (safe amounts are +500 for weight gain and -500 for weight loss). You just need to take into account your maintenance, allow for 10% variation, and be conservative with your estimates.
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Dev why cant u do biceps more than twice a week?
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I think it's just because you should allow time to recover your muscles?
I joined gym about 4 months ago. I initially lost 7kg from 86 to 79. Now I fluctuate between 78-81kg. Initially it was 1h of cardio 4 times a week but for the last 2 months it's been 5 days of weights only. My aim really isn't to lose weight anymore, just to get more tone and build a bit of muscle. I don't take protein shakes or that shit, I usually live on Coles chicken/KFC and have a horrible diet full of carbs. Completely ditched cardio as well except for the occasional workout (~300 cal) 2-3 times a week.
Yeah I'm probably not doing it right but I think I can see results.
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but from what we were talking about (when to drink protein) i thought breaking down your muscles was good :S
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but from what we were talking about (when to drink protein) i thought breaking down your muscles was good :S
You don`t train biceps more than twice a week because you can over train and your body won`t be able to recover properly. And since your just starting out you should take it slow, no need to train muscle groups more than twice a week :P
I do each muscle once a week and do a lacking muscle group twice a week.
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Well your muscles need time to recover, the growth doesn't happen during the actual workout, it's in the time in which you're recovering, and when you're starting off recovery takes up to a week, and when you're more into the swing of things it can be as low as 2-3 days. If you do the same workout everyday you'll actually find that you will get close to 0 gains, as you wont have time to recover. In all honesty I wouldn't even recommend more than once a week. You'll still see more gains doing twice a week, but nothing near twice the amount if it was once a week. Broscience here, but i'd say the second workout in the week (esp if you're just starting off) would only increase gains by like 10-20%
Haha Kennybhoy, I'm pretty sure that back when we only did cardio we lost a fair bit of muscle though =(
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Hey all; quick question...
I'm starting to take Whey WPI protein soon to complement my work out + diet, but just wondering, should I take it only before/after a workout or every day? Not entirely sure what I should be doing.
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i asked that question in the fitness board, consenseus was after
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Protein shake post workout, and to supplement protein in general if you don't get it from food.
Ideally eat high protein foods and have a shake post workout.
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Protein shake post workout, and to supplement protein in general if you don't get it from food.
Ideally eat high protein foods and have a shake post workout.
Sweet, thanks.
And bazza, sorry I haven't been reading the fitness board =P. Probably should've checked it I guess.
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Hey all; quick question...
I'm starting to take Whey WPI protein soon to complement my work out + diet, but just wondering, should I take it only before/after a workout or every day? Not entirely sure what I should be doing.
WP-"isolate" is a quick releasing high protein content shake which should be take within 40 mins of a workout
however , I do suggest taking 1 scoop 3 hours before your workout , and 2 after.
( if you have WPC , then its better to take that before your workout ) but wpi still works.
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Hey all; quick question...
I'm starting to take Whey WPI protein soon to complement my work out + diet, but just wondering, should I take it only before/after a workout or every day? Not entirely sure what I should be doing.
WP-"isolate" is a quick releasing high protein content shake which should be take within 40 mins of a workout
however , I do suggest taking 1 scoop 3 hours before your workout , and 2 after.
( if you have WPC , then its better to take that before your workout ) but wpi still works.
I was planning on bringing a protein shaker with me to gym and taking it literally the moment I stopped working out, otherwise it's a 15 minute walk home and I'd take it then.
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Stopped my progress.
Seriously can't do anything while overseas. The most I can do is squeeze in a few sets of pushups and tricep dips.
Tried to do bench press with my luggage but the shape was too irregular and I couldn't hold it properly :(
And I'm eating horribly too...
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Anyone going to the free holiday fitnessfirst sessions they have for teenagers? I went today but they sed i had to come back for a 45 min induction at 10am tomorrow :/
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Anyone going to the free holiday fitnessfirst sessions they have for teenagers? I went today but they sed i had to come back for a 45 min induction at 10am tomorrow :/
It's more like 5 mins...(Bourke St)
And some places they don't even care (MC)
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Yea i went to the one in MC :(
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Stopped my progress.
Seriously can't do anything while overseas. The most I can do is squeeze in a few sets of pushups and tricep dips.
Tried to do bench press with my luggage but the shape was too irregular and I couldn't hold it properly :(
And I'm eating horribly too...
Haven't seen you irl in a while, but you're pretty low body fat aren't you? Just do pushups and situps whilst on holiday you'll be right :P
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Stopped my progress.
Seriously can't do anything while overseas. The most I can do is squeeze in a few sets of pushups and tricep dips.
Tried to do bench press with my luggage but the shape was too irregular and I couldn't hold it properly :(
And I'm eating horribly too...
Haven't seen you irl in a while, but you're pretty low body fat aren't you? Just do pushups and situps whilst on holiday you'll be right :P
just get physical with women. youll have abs in no time
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Bought a rowing machine finally! I did 30 minutes on it two days ago and i'm still hurting from it.
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For the girls out there... Kim Kardashian 'Fit into your jeans by Friday' workout DVDs are really good for toning/getting fit/building reasonable muscle that you can't really see.... Although, i know many guys who would want to buy them :P
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Stopped my progress.
Seriously can't do anything while overseas. The most I can do is squeeze in a few sets of pushups and tricep dips.
Tried to do bench press with my luggage but the shape was too irregular and I couldn't hold it properly :(
And I'm eating horribly too...
Haven't seen you irl in a while, but you're pretty low body fat aren't you? Just do pushups and situps whilst on holiday you'll be right :P
just get physical with women. youll have abs in no time
Haha yeah you can get a solid core workout :P
I've seen videos of Kim Kardashian definitely not in her Jeans, I wouldn't endorse that workout video.
Rowing machines are great, probably my favourite form of cardio followed by the cross trainer.
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How's the progress going now fellas? Dropped another 6 kgs since mid December, though not lifting whilst overseas seems to have set back my strength just a tiny bit. Still on the same weights, but reaching failure quicker. Shouldn't be too much of a worry now I'm back into the swing of things :)
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How do you drop weight so quickly??
To be in ideal shape, Id need to drop 2-3 kilos, but its taking me a while!
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how did you drop 6 kiloes in 4 weeks :S
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how did you drop 6 kiloes in 4 weeks :S
Eat clean... 6-8 meals a day.. no complex carbs after lunch time. ( this included rice , pasta cereal etc etc).
Train hard ( 1 hour of cardio a day .. 30 mins low intensity , 30 mins high intensity).
Start weight training on top of all of that 3 days a week
with no past experience .. all this is impossible. You cant jump from no fitness to fitness freak.
it takes time.
Once you know EXACTLY what your doing .. weight can be dropped incredibly fast.
otherwise .. its not a 4 week process.
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Been pretty strict when I'm dieting, I think I posted it somewhere but I'll do it again. You can actually lose much more than 6kgs in 5 weeks depending on your start weight, and also remember I was overseas for part of it so couldn't keep up with the diet there.
Pretty much follows the ideals of PMSF, which is having enough Protein to keep your lean muscle mass (otherwise you'll just end up being skinny fat which IMO is worse than being obese). PMSF usually involves a huuuge calorie restriction. For someone who has 60kgs of lean mass it'd mean having like 150 grams of protein a day and not much else which is like 600 calories. I'm roughly 65-70kgs of lean mass (~18 kgs of fat) so I just eat 250 grams of protein (a tad over the minimum) which is 1000 calories, and then another 400 calories of other things for nutrition. That's 1.4kcals a day input, and my maintenance sitting around doing absolutely nothing is 2.4 kcals.
That's 1000 deficit from food a day, and then the rest is from cardio/gymwork.
1500 calorie deficit a day is about equivalent to 1.5Kgs a week and then yeah 6kgs in 4 weeks. I know you three have me on fb, just check pics from around March-June, and then something more recent in India and you might notice a fair difference. (It's actually like 20kgs, though I personally can't notice it as I see myself everyday =\)
But yeah, you can lose 6kgs in 4 weeks using what Matt did as well, I'd actually encourage you use that method if you want to cut only 1.5kgs a week. I'm going for something a bit quicker. You're also spot on Matt, knowledge is everything.
A general safety warning, do not try the strict PMSF unless you know what you're doing, it's very dangerous if you don't do/eat/take the right things whilst doing it. It's generally used by bodybuilders and the morbidly obese to shred several kilograms of fat within a short amount of time, and you can't keep it going for long.
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1500 calorie deficit a day, wait what?
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Been pretty strict when I'm dieting, I think I posted it somewhere but I'll do it again. You can actually lose much more than 6kgs in 5 weeks depending on your start weight, and also remember I was overseas for part of it so couldn't keep up with the diet there.
Pretty much follows the ideals of PMSF, which is having enough Protein to keep your lean muscle mass (otherwise you'll just end up being skinny fat which IMO is worse than being obese). PMSF usually involves a huuuge calorie restriction. For someone who has 60kgs of lean mass it'd mean having like 150 grams of protein a day and not much else which is like 600 calories. I'm roughly 65-70kgs of lean mass (~18 kgs of fat) so I just eat 250 grams of protein (a tad over the minimum) which is 1000 calories, and then another 400 calories of other things for nutrition. That's 1.4kcals a day input, and my maintenance sitting around doing absolutely nothing is 2.4 kcals.
That's 1000 deficit from food a day, and then the rest is from cardio/gymwork.
1500 calorie deficit a day is about equivalent to 1.5Kgs a week and then yeah 6kgs in 4 weeks. I know you three have me on fb, just check pics from around March-June, and then something more recent in India and you might notice a fair difference. (It's actually like 20kgs, though I personally can't notice it as I see myself everyday =\)
But yeah, you can lose 6kgs in 4 weeks using what Matt did as well, I'd actually encourage you use that method if you want to cut only 1.5kgs a week. I'm going for something a bit quicker. You're also spot on Matt, knowledge is everything.
A general safety warning, do not try the strict PMSF unless you know what you're doing, it's very dangerous if you don't do/eat/take the right things whilst doing it. It's generally used by bodybuilders and the morbidly obese to shred several kilograms of fat within a short amount of time, and you can't keep it going for long.
don't you feel hungry??
i get so hungry straight after gym, I probably eat more on gym days than non gym ones.
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If my bf is pretty high like 20%+, losing fat would be my first priority.
You will certainly lose muscles mass, but you will gain it back through your muscle memory if you jump on a good clean bulk.
Its best to lower your bodyfat percentage around 11% in a cutting phase and slowly bulk it up to 15% or 16% on a bulking phase. You will find that within years later of bulking and cutting your muscles would mature so than it would be easier to lose fat and stay at a low bodyfat (lower than 9%), and you would find yourself eating a lot more foods excessing over 4000 calories (when ever on a bulking phase).
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1500 calorie deficit a day isn't ridiculous if you get your nutrients and enough protein whilst continuing to lift. Regular cutting is generally a 500 calorie food deficit, and a 500 calorie cardio deficit. Cutting out 500 more isn't that bad.
Muscle Memory, slightly suspect
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1500 calorie deficit a day isn't ridiculous if you get your nutrients and enough protein whilst continuing to lift. Regular cutting is generally a 500 calorie food deficit, and a 500 calorie cardio deficit. Cutting out 500 more isn't that bad.
Muscle Memory, slightly suspect
Do you use a multivitamin tablet as part of your diet?
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1500 calorie deficit a day isn't ridiculous if you get your nutrients and enough protein whilst continuing to lift. Regular cutting is generally a 500 calorie food deficit, and a 500 calorie cardio deficit. Cutting out 500 more isn't that bad.
Muscle Memory, slightly suspect
It's a lot for me, considering my BMR maintenance is about 2000 calories lol
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1500 calorie deficit a day isn't ridiculous if you get your nutrients and enough protein whilst continuing to lift. Regular cutting is generally a 500 calorie food deficit, and a 500 calorie cardio deficit. Cutting out 500 more isn't that bad.
Muscle Memory, slightly suspect
Do you use a multivitamin tablet as part of your diet?
Dont take multi's
im studying pharmacy .. lol trust me .. they are a waste of money.
Well i personally think that.
take a multi Dbol/anvar/sten if you want huge muscles.
ahahahha
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1500 calorie deficit a day isn't ridiculous if you get your nutrients and enough protein whilst continuing to lift. Regular cutting is generally a 500 calorie food deficit, and a 500 calorie cardio deficit. Cutting out 500 more isn't that bad.
Muscle Memory, slightly suspect
Do you use a multivitamin tablet as part of your diet?
Dont take multi's
im studying pharmacy .. lol trust me .. they are a waste of money.
Well i personally think that.
take a multi Dbol/anvar/sten if you want huge muscles.
ahahahha
Hahahhah yeah I'm going to stack dbol, trenbol, clen :P
Lots of places I've read say that a multi is the most important supplement, because you need those vitamins and minerals.
Why do you think they are a waste of money?
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If you guys are ever try to cycle steriods or HGH someday, be aware that they sometime put motor oil in vials (srs).
I've heard about this becareful.
If a guy has added 35-40 pounds (15kg-19kg) of muscles naturally within four years and has plateaued he would have to than quit hypertrophy and get back on brutal strength training. Reps that are lower than six.
The biggest natural bodybuilder ever is Aaron Curtis.
(http://cdn.simplyshredded.com/wp-content/uploads/2011/04/phpdLcDejPM.jpg)
EDIT: 5'11'' (180cm) ~ 222 pounds (101kg)
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I Think curtis Definitely hits up the gear.
They have so many ways to hide it in the system.
even if he is not
this would be freak genetics + PERFECT diet and training which involved no life.
impossible for the average person
thus i would never look up to him.
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a very attractive man (moderate homo)
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Uhhhh...I run everyday and swim twice a week:)
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seeing as you guys clearly know much more about this stuff than i do, how accurate do you think this bf calculator is? Obviously not as accurate as things like the skin fold test, but what do you reckon it's margin for error is approximately?
http://www.scientificpsychic.com/fitness/diet.html
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Body Mass Index: 20.2 kg/m2
Waist-to-Height ratio: 0.42
Percent Body Fat: 9.3%
Lean Body Mass: 56.2 kg
^^ That's what I got. I would say I am a bit higher than 9.3% bf though, but I have never checked properly.
I think it is around 12% bf to be able to see 6-pack, for males.
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Body Mass Index: 20.2 kg/m2
Waist-to-Height ratio: 0.42
Percent Body Fat: 9.3%
Lean Body Mass: 56.2 kg
^^ That's what I got. I would say I am a bit higher than 9.3% bf though, but I have never checked properly.
I think it is around 12% bf to be able to see 6-pack, for males.
Im at 14% at the moment and no visibile abs .. when i was cutting i got down to 9% and they were only just visible .. at 12% almost non visibile unless i was in perfect lighting haha.
its different for everyone. i think about 9% they show well.