Bodybuilding/Powerlifting

[ShaunB-91]

I'll give my advice, I'm no pro or whatever but this is what I would do, first of all, make sure you're in a calorie surplus, maybe 300 calories more than maintenance, it'll be way easier to gain muscle, sugars and carbs seem to be in order, don't cut down too much on carbs, go for complex (mostly) and you'll be fine. And honestly I'll change some of that chicken man, you'll become bored in a couple of days, stick some fish and red meats somewhere in there.

from personal experience meal number is completely a personal choice, I usually have 4 meals within 6 hours of waking up and another 3 meals for the ~12 hours remaining of the day, it works for me so I do it

Not to sure what to do calorie wise, I'm going to put some weight on either way but I've just spent since December doing HIIT trimming right down. Don't know how many calories I consume at the moment, I just eat three normal meals and don't snack. I only eat chocolate for example at weekend, just worked great for loosing weight. I know bits and bobs just from following bodybuilding but I've never done this myself before.

I'm not a massive fan of fish so I'll probably avoid it while I can, steak isn't something I want to eat often, plus it's more expensive...and I won't be doing the cooking lol.

 

[Dicehunter]

Not to sure what to do calorie wise, I'm going to put some weight on either way but I've just spent since December doing HIIT trimming right down. Don't know how many calories I consume at the moment, I just eat three normal meals and don't snack. I only eat chocolate for example at weekend, just worked great for loosing weight. I know bits and bobs just from following bodybuilding but I've never done this myself before.

I'm not a massive fan of fish so I'll probably avoid it while I can, steak isn't something I want to eat often, plus it's more expensive...and I won't be doing the cooking lol.

I see this all the time in the industry, It really pisses me off.

You can put on muscle whilst losing fat, I'd love to smack who ever came up with the idea that muscle can only be gained along with fat.

I myself am living proof along with the hundred+ clients I've trained in the last 4 years.

Keep your foods simple, Get rid of the fruit, Potato and cereal.

With respect to carbs you want to stick to 1, Pre-workout and breakfast in general the best carb to have is oatmeal mixed with some protein powder, That's it, Nothing else.

You really dont need any other sources of carbs, The industry has people brain washed that they need this and that.

Keep your food simple, For example this is my daily nutrition 365 days a year and I NEVER change it and I am still gaining muscle in the range of 8-10 pounds a year while maintaining a BF% of 12% at my current weight of 96KG.

3 protein shakes a day first one mixed with reduced fat milk and the rest with water.

My first 1 mixed in with my oatmeal in the morning, I also take a multi vitamin with this from the universal animal company called the animal pack, This stuff actually makes you feel healthy and you can feel it, Also includes digestive enzymes and a complete vitamin b compound that has been proven to aid with protein synthesis, Love it.

And then 4 chicken breasts and broccoli spaced out throughout the day and on weekends I cut out the chicken and add in the same amount weight of steaks.

Macros are 240grams of protein, 60 carbs and 50 fats *Mainly from the olive oil I drizzle over my chicken once it's cooked*

The only thing I drink is water.

And that is it.

 

[ShaunB-91]

I see this all the time in the industry, It really pisses me off.

You can put on muscle whilst losing fat, I'd love to smack who ever came up with the idea that muscle can only be gained along with fat.

I myself am living proof along with the hundred+ clients I've trained in the last 4 years.

Keep your foods simple, Get rid of the fruit, Potato and cereal.

With respect to carbs you want to stick to 1, Pre-workout and breakfast in general the best carb to have is oatmeal mixed with some protein powder, That's it, Nothing else.

You really dont need any other sources of carbs, The industry has people brain washed that they need this and that.

Keep your food simple, For example this is my daily nutrition 365 days a year and I NEVER change it and I am still gaining muscle in the range of 8-10 pounds a year while maintaining a BF% of 12% at my current weight of 96KG.

3 protein shakes a day first one mixed with reduced fat milk and the rest with water.

My first 1 mixed in with my oatmeal in the morning, I also take a multi vitamin with this from the universal animal company called the animal pack, This stuff actually makes you feel healthy and you can feel it, Also includes digestive enzymes and a complete vitamin b compound that has been proven to aid with protein synthesis, Love it.

And then 4 chicken breasts and broccoli spaced out throughout the day and on weekends I cut out the chicken and add in the same amount weight of steaks.

The only thing I drink is water.

And that is it.

So I'm not to far off then? I'd imagine you can gain muscle without fat but I'd of thought the majority would gain some fat?

I'll try that for breakfast, what flavour protein do you have? Mine is fruit punch, will it not be a bit funny tasting?

Also have you any knowledge on glutamine/aminos? Would you recommend taking them with each protein shake or just say once in the morning. I'm not sure if they are 'digested' quickly or if they are supposed to be taken regularly. I know the body can create certain aminos but the likes of glutamine have to come from another source, like my powder. Just not really sure when to do it. I got them ages ago but didn't really use them because I stopped with the weights so laid off of supplements.

 

[Dicehunter]

So I'm not to far off then? I'd imagine you can gain muscle without fat but I'd of thought the majority would gain some fat?

I'll try that for breakfast, what flavour protein do you have? Mine is fruit punch, will it not be a bit funny tasting?

Also have you any knowledge on glutamine/aminos? Would you recommend taking them with each protein shake or just say once in the morning. I'm not sure if they are 'digested' quickly or if they are supposed to be taken regularly. I know the body can create certain aminos but the likes of glutamine have to come from another source, like my powder. Just not really sure when to do it. I got them ages ago but didn't really use them because I stopped with the weights so laid off of supplements.

The majority do gain fat because they over complicate the process, Keep it simple like I explained above and you will gain muscle and lose fat, And as I said, The industry has it drilled into peoples heads that it's not possible when it really is and people need to realize it.

I have vanilla flavour so it tastes really nice in the morning plus the powder I have includes glutamine in it, Most powders already have it added but if not adding it won't hurt, A serving with each shake is recommended.

 

[ShaunB-91]

Cheers Dicehunter.

I'll go shopping after work. I looked into musclefoods.com but it's not worth it.

 

[Bozzy]

Not been posting anything up for the last two weeks as been sunning it up in Malta and eating badly and drinking beer!

 

[Dicehunter]

Not been posting anything up for the last two weeks as been sunning it up in Malta and eating badly and drinking beer!

Beer and bad food ??? :slap:

 

[maniac]

Not been posting anything up for the last two weeks as been sunning it up in Malta and eating badly and drinking beer!

where are you staying at bud? its been a beautiful couple of days heh try cisk excel, our local low carb beer

 

[ShaunB-91]

I'm now clucking and pecking the ground. Day 3 complete.

 

[ahimoth]

Training update for this week.

Tuesday:
4x8 @130kg backsquat

Wednesday:
3 - 8 reps up to 170kg backsquat (I did 6 on 160kg and 170kg)
Finished on 1x3 190kg backsquat
6x2 @ 90kg closegrip benchpress shoulder is feeling great. Going in for one more treatment.
Went 100kg, 150kg, 180kg deadlifts for doubles.

Thursday: Rest and eat.

Friday: Flat bench.

Saturday: Spotting going to try and keep loading to a minimal at Victoria titles.

Sunday: 3(4)x5 @ 190kg deadlift.

 

[maniac]

Guys, quick question, I just noticed I have stretch marks exactly near my armpit, between the armpit and the back, somewhere on the lats but at the very top. Is it normal? I do feel the skin getting pulled especially when doing barbell bicep curls but never noticed I was actually getting stretch marks from it :/ Any creams or something you would suggest, theyre not that bad but the fact that they're there irritates me....

 

[Dicehunter]

Guys, quick question, I just noticed I have stretch marks exactly near my armpit, between the armpit and the back, somewhere on the lats but at the very top. Is it normal? I do feel the skin getting pulled especially when doing barbell bicep curls but never noticed I was actually getting stretch marks from it :/ Any creams or something you would suggest, theyre not that bad but the fact that they're there irritates me....

100% normal, My clients often ask this question, Your skin isn't keeping up with the muscle growth underneath, These marks are proof that your growing, Wear them with pride bud

I use bio-oil on mine and it really helped, You can get it in pretty much any country and I always put it on before I go to bed - https://www.bio-oil.com/

 

[maniac]

100% normal, My clients often ask this question, Your skin isn't keeping up with the muscle growth underneath, These marks are proof that your growing, Wear them with pride bud

I use bio-oil on mine and it really helped, You can get it in pretty much any country and I always put it on before I go to bed - https://www.bio-oil.com/

so are you telling me my skin is lacking? do you recommend any skin exercises I could do to bring my skin up to level?

Disclaimer: This is a joke, if you didn't realise it the first time round, you should really get out of the house more.....

 

[Dicehunter]

so are you telling me my skin is lacking? do you recommend any skin exercises I could do to bring my skin up to level?

Disclaimer: This is a joke, if you didn't realise it the first time round, you should really get out of the house more.....

Yes your skin is lacking, you need to insert meat hooks through your skin, Rip the skin a little then get it sewn back together like hell raiser, THEN hang 50 KG from your nipples and it should all be ok.


If you didn't get that it was a joke you need to get out of the house some more...

 

[maniac]

Yes your skin is lacking, you need to insert meat hooks through your skin, Rip the skin a little then get it sewn back together like hell raiser, THEN hang 50 KG from your nipples and it should all be ok.


If you didn't get that it was a joke you need to get out of the house some more...

now thats harsh, I was excpecting something more subtle.

going back on topic, today was back day, decided to do just pullups so I could work more on them, did a total of 70 pull ups in a 20 minute window, 12 sets of 5 reps and finished with 10 reps at bodyweight. the first 12 sets where split into 2 sets at bodyweight, 2 sets at 7.5kg and 2 sets at 15kg repeated twice.

 

[Dicehunter]

now thats harsh, I was excpecting something more subtle.

going back on topic, today was back day, decided to do just pullups so I could work more on them, did a total of 70 pull ups in a 20 minute window, 12 sets of 5 reps and finished with 10 reps at bodyweight. the first 12 sets where split into 2 sets at bodyweight, 2 sets at 7.5kg and 2 sets at 15kg repeated twice.

Very nice, Last year I started to include 15 second pullups with 20 KG hell between my knees, 5 seconds up, 5 seconds hold and 5 seconds down, Works really nicely

 

[Bozzy]

where are you staying at bud? its been a beautiful couple of days heh try cisk excel, our local low carb beer

Bugibba

Sadly the hotel (San Antonio) was a construction mess and was a full on nightmare but Malta as a whole was amazing.. really didnt want to leave ..

Crazy roads and even crazier drivers!

Yeah weather was great .. misses even picked up 3rd degree burns on her neck lol

Went with full on Cisk seeing as i couldn't find anywhere that did John Smiths on draft. Ate a lot in the seashell chippy and Huggy Bear Lido.

 

[maniac]

Bugibba

Sadly the hotel (San Antonio) was a construction mess and was a full on nightmare but Malta as a whole was amazing.. really didnt want to leave ..

Crazy roads and even crazier drivers!

Yeah weather was great .. misses even picked up 3rd degree burns on her neck lol

Went with full on Cisk seeing as i couldn't find anywhere that did John Smiths on draft. Ate a lot in the seashell chippy and Huggy Bear Lido.

Malta has a lot of interesting places that tour leaders/ tourists will ever hardly find, most of which are a bit of a pain to get to, but once you're there it'll be totally worth it,usually the locals know where they are. blue lagoon is amazing, the dwejra window is somewhat breathtaking, then theres the "top of the world", buskett(our little forest lol), laferla cross and some other nice places.

We could've met at bugibba square for a beer if I knew you were gonna be here before, some decent nightlife there on friday night and saturday night.

As for the drivers, well we split into 4 main categories, male road rage drivers, male "normal" drivers, male "complete dumbfucks that only god knows how they got their license" drivers and finally female drivers (nothing against female drivers, but jesus we have some of the worst), a couple weeks ago I spotted female police officers driving the police car and doing a u-turn in the middle of the road 10 metres away from a pretty thight bend....

/rant

glad you enjoyed it mate

 

[ahimoth]

Guys, quick question, I just noticed I have stretch marks exactly near my armpit, between the armpit and the back, somewhere on the lats but at the very top. Is it normal? I do feel the skin getting pulled especially when doing barbell bicep curls but never noticed I was actually getting stretch marks from it :/ Any creams or something you would suggest, theyre not that bad but the fact that they're there irritates me....

Beauty shops any place that sells skin care creams for women etc. Anything targeted at women who have pregnancy related stretch marks pretty much does the job.


Training update:
Skipped Friday and I benched Sunday instead. Went 4x5 at 90kg and then 1x5 @ 120kg with the sling shot. Did some rack bench work, went up to 130kg which was nice. Finished the wqork out with 3-4 sets of close grip, around 80kg.

Whoop whoop getting stronger. My shoulder is feeling great and I can't wait until my next bench session.

 

[maniac]

managed a couple of 120kg squats, first one was a bit sloppy but got the hang of it the second time round

Also I am finally confident enough to go outside without a shirt, I always was a bit self conscious when going shirtless, two of the neighborhood chicks couldn't stop staring, so I just flexed my abs and played it cool.

Current pic(well, yesterdays )

ps. people still call me fat -.-