ATAR Notes: Forum
General Discussion => Sport => General Discussion Boards => Fitness => Topic started by: abd123 on January 31, 2012, 10:35:03 pm
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To gain 20 pounds more (9.5kg), to be able to squat and deadlift three plates each side (140kg) for 5 reps straight, because I play Rugby Union so its really important to have leg strength and explosiveness.
Also to be 9% bodyfat percent on the dot and to have a three plate squat and deadlift. Checked my bodyfat percentage at the gym today I am at 14% bodyfat (the fitness instructor check my bodyfat with a caliper so no eternet brag) still a bit though lean, people think that I'm like 8%, but i'm not lol, I guess it must be my dark skin that is giving more of the muscle tone look.
So what are your goals for this year VN'ers?
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Aiming for (all 1RM) :
150kg Squat and Bench
220kg Deadlift
Hope every one gets to where they want to be :)
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Drop down to 78 kilos whilst maintaining lean mass, and then dirty bulking to 83 and cutting back clean, rinse and repeat x 3.
Also a 13 beep test, not too fussed about max lifts as long as they're consistently going up every 3-4 weeks I'm happy.
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I've already gained 6 pounds (3kg) which took 2 months and I plan to gain that 20 pounds in a slow time frame. Gained 1% of bodyfat though so I went from 13% to 14%, I'm going to check my bodyfat percentage regularly because to sure that I'm not gaining rising my bf% at a really quick rate I want to increase up 1% in a month and a half to two months.
I like to make goals in an interval fashion.
I'm 6'0.5 ~184cm, 82kg->85kg. Everythings going steady.
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Cardio goal- (because we all know cardio is the most important aspect of training)
Run 3km in under 10 minutes
If anyone can do this let me know!
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why do people want to dirty bulk? Don't they look and feel fat for a while??
I want to drop 3 kilos. Im 73 kg now
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I've stopped all organised sport now, so my goal is just to keep fit basically. Nothing specific, I just wish to do consistent cardio and body-weight exercises to stop me from flabbing it up.
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i wanna lose 4 kilos...or whatever it takes to return my flabby stomach back to what it used to be before the holidays :'(
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why do people want to dirty bulk? Don't they look and feel fat for a while??
I want to drop 3 kilos. Im 73 kg now
depends.
my metabolism is crazy.
even when i dirty bulk i dont get fat... i put on mass faster and ill only go up 3-4% body fat.
whereas when i clean bulk . .it takes so much longer , i lose motivation and i end up eating shit foods anyway and putting the fat on
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i wanna lose 4 kilos...or whatever it takes to return my flabby stomach back to what it used to be before the holidays :'(
Haha holidays are terrible for fitness! Suprisingly I didn't put on any weight over summer, my muscle just slowly disappeared. :(
So my fitness goal is to actually start exercising regularly again...
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Gain some goddamn weight
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Cardio goal- (because we all know cardio is the most important aspect of training)
Run 3km in under 10 minutes
If anyone can do this let me know!
At peak fitness (probably mid footy season), yes, but I'm not sure I could right now.
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Run 5 times a week and swim twice, to clear my head:)
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To actually get fit...
Drop a couple of kilos, get down to 57kg
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Overseas holiday killed my fitness.
Hoping to work on my core strength (helps get distance when playing golf) and start running again.
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Fitness goal for 2012 = Get ripped like Zyzz ;D
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Fitness goal for 2012 = Get ripped like Zyzz ;D
You need $4000 worth of sus250 + prop ... $1200 worth of clen.
$10000 on food.
900 hours in the gym
all the best.
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Sub 16min 5k
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Fitness goal for 2012 = Get ripped like Zyzz ;D
You need $4000 worth of sus250 + prop ... $1200 worth of clen.
$10000 on food.
900 hours in the gym
all the best.
Haha cheers mate.....think I've got it under control :P
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Fitness goal for 2012 = Get ripped like Zyzz ;D
You need $4000 worth of sus250 + prop ... $1200 worth of clen.
$10000 on food.
900 hours in the gym
all the best.
hahahahhahah, and d-bol to widen your back :P
best be going to Thailand, much cheaper to go for bike rides over there.
My goal would be to put on more lean muscle mass... kind of hard with being an ecto. slow progress but noticeable non the less
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Learn to do a proper cartwheel. No joke.
And cut down to 20kg of support weight on the assisted chin-up machine.
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Fitness goal for 2012 = Get ripped like Zyzz ;D
You need $4000 worth of sus250 + prop ... $1200 worth of clen.
$10000 on food.
900 hours in the gym
all the best.
hahahahhahah, and d-bol to widen your back :P
best be going to Thailand, much cheaper to go for bike rides over there.
My goal would be to put on more lean muscle mass... kind of hard with being an ecto. slow progress but noticeable non the less
I honestly think Dbol is rubbish.
but yeah ... Thailand .. just go live in Thailand for a year and come back like Hercules.
Im honestly over body building.
After hard training . 4 hours a day 5 days a week . i lost half of my gains in a month of glandular fever( vommiting and not eating).
its just apparent to me now that it takes up wayy to much time.. dieting + training + supplements + ( if you want to cycle).
its a lifestyle on its own and its too hard
i think my fitness goal now is literally one of fitness ... to stay fit .. to stay in shape and just to train normal and see how i end up.
and for all you juice heads . just a note .
girls like nice lean guys ... dont be to be muscular .
if your stocky and can bench 200kg .. a girl wont look at you unless they are some tranny from singapore.
goodluck.
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Fitness goal for 2012 = Get ripped like Zyzz ;D
You need $4000 worth of sus250 + prop ... $1200 worth of clen.
$10000 on food.
900 hours in the gym
all the best.
hahahahhahah, and d-bol to widen your back :P
best be going to Thailand, much cheaper to go for bike rides over there.
My goal would be to put on more lean muscle mass... kind of hard with being an ecto. slow progress but noticeable non the less
true, true
I'm doing 5 times a week x 45 minutes or so, not counting macro's but still getting decent results. Slow but they are there. Of course VCE is priority though.
I honestly think Dbol is rubbish.
but yeah ... Thailand .. just go live in Thailand for a year and come back like Hercules.
Im honestly over body building.
After hard training . 4 hours a day 5 days a week . i lost half of my gains in a month of glandular fever( vommiting and not eating).
its just apparent to me now that it takes up wayy to much time.. dieting + training + supplements + ( if you want to cycle).
its a lifestyle on its own and its too hard
i think my fitness goal now is literally one of fitness ... to stay fit .. to stay in shape and just to train normal and see how i end up.
and for all you juice heads . just a note .
girls like nice lean guys ... dont be to be muscular .
if your stocky and can bench 200kg .. a girl wont look at you unless they are some tranny from singapore.
goodluck.
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To run 5km in less than 30 minutes for The Age Melbourne Run in July... Ahhh I hate races LOL
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Go for walks, go for runs, go to the gym and crosstrain ^__________^
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Go for walks, go for runs, go to the gym and crosstrain ^__________^
go to the gym and crosstrain
i lolled.
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What's wrong with the crosstrainer? IMO it's one of the best machines for cardio.
It's a shame you're giving up though, unfortunately yeah a lot comes down to genetics. I've seen dudes who were originally 10% bf sticks stack on 6-10 kilos and look very nice, then end up losing it in something as small as an exam period... It is truly a lifestyle change, but if you enjoy doing it then I think it's worth it, regardless of whether or not you know you're going to revert back.
In all honesty, most ecto's just keep themselves looking good by running and doing sit ups without lifting, which is a decent look (at least whilst you're young). Just not a fan of it when they think they are tank.
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4 hours and 5 times a week is crazy.
4 times a week for 40-45 minutes for real muscle growth. Thats what I do, but with zero cardio :P. I keep my workouts really intense so it's almost like a cardio, my heart does fairly beat at an okay pace and I do work up with a sweat.
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I seriously don't think you're getting much benefit after an hour of lifting.
There's pretty much no way to do more than an hour of cardio a day without it being muscle burning. (Unless you're ridiculously fit and can do more than 10 reps of HIIT)
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4 hours and 5 times a week is crazy.
4 times a week for 40-45 minutes for real muscle growth. Thats what I do, but with zero cardio :P. I keep my workouts really intense so it's almost like a cardio, my heart does fairly beat at an okay pace and I do work up with a sweat.
Yeah that's the exact same with me, maybe cardio like once every 3 weeks lol.
I enjoy the lifestyle, I love eating healthy because it is good for you mentally also.
And why didn't my post work on the one above? looks like it came out with nothing..
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I seriously don't think you're getting much benefit after an hour of lifting.
There's pretty much no way to do more than an hour of cardio a day without it being muscle burning. (Unless you're ridiculously fit and can do more than 10 reps of HIIT)
It works like this. for example if i was to do chest/tris
1.5-2 hour chest supplementing in between ....10- 20 mins break ( supplement and eat in this period )
1.5 hour tricep.
30 mins abs.
For normal trainers .... 3 -4 hours of training is a bad idea.
but after a while .. your body needs to work for that long to see gains .... your need to train like an animal.
I dont recommend training this long unless you know the exact supps to take and food to eat in order to last that long aswell.
I carb load the days before ( not extreme loading . just 4-5 normal carb meals).
Then inbetween workout ill have waxy maize , protein shake , preworkout , an orange ( electrolyte) and a banana.
my body just works well this way and i put on muscle fast.
not for everyone.
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Get down to 10% BF while maintaining lean muscle mass!
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Jog 5km without stopping (I usually get so puffed out I start walking after the 2km mark).