Bodybuilding/Powerlifting

[ShaunB-91]

cramping can be caused by a number of things. Low Potassium is only one cause, some will excrete more potassium than others during intense training I had to get prescription dose K that I would take every other day and pretty much cured cramping (700mg tabs). Other causes can be low sodium intake, calcium-magnesium low. How do you figure it out? Try them all one at a time and see what works. It is very rarely low sodium as we get enough in our daily diet quite easily. Another case happens when you are having extreme changes in diet. Na and K like to travel hand in hand. sodium restrictive diets can cause a crash in potassium levels, followed with excessive water retention and then more cramping. Without knowing exactly what you are doing, hard to offer a suggestion. Were you doing anything different right before this, as in days before? I know what you are going through, I used to get pec cramps just brushing my teeth. Do you drink enough water?

From what you're saying it could be a sudden change in diet, well I think as of tomorrow it's my 11th week dieting (brown rice, chicken, spinach) only so it could be that. It's still been a long time but I can't flex now without getting cramp, also noticed I get it a lot in the ball of my feet again when I'm in bed, think it's woken me up a few times as well. Looks like something is missing from my diet.

Going to have a google because it'd be interested to know exactly what cramp is, like what are your muscles actually doing when you get it.

 

[maniac]

From what you're saying it could be a sudden change in diet, well I think as of tomorrow it's my 11th week dieting (brown rice, chicken, spinach) only so it could be that. It's still been a long time but I can't flex now without getting cramp, also noticed I get it a lot in the ball of my feet again when I'm in bed, think it's woken me up a few times as well. Looks like something is missing from my diet.

Going to have a google because it'd be interested to know exactly what cramp is, like what are your muscles actually doing when you get it.

If you're only eating brown rice, chicken and spinach. I'm pretty sure more than some things are missing from your diet, thats the unhealthiest healthy diet I've ever seen.

 

[ShaunB-91]

If you're only eating brown rice, chicken and spinach. I'm pretty sure more than some things are missing from your diet, thats the unhealthiest healthy diet I've ever seen.

Unhealthy? It's not that different from the usual bodybuiding diets, I don't faf with peanut butter and a cup of this and that. Okay I eat fruit, a bit of veg but the above is my only main, consistent items I eat now apart from weekend.

 

[kbalaz]

Unhealthy? It's not that different from the usual bodybuiding diets, I don't faf with peanut butter and a cup of this and that. Okay I eat fruit, a bit of veg but the above is my only main, consistent items I eat now apart from weekend.

You might want to find a good multivitamin or vitamin pack. Your Calcium intake is going to be very low so I would suggest you find a good Calcium/Magnesium supplement and B-Complex while you are at it. I wouldn't say it is an unhealthy diet, but it is lacking some vitamins and minerals. I took your post as that is the most common things you eat, not the only thing you eat. Start with the Cal/mag and take it a couple times a day with food. If it helps great, if not, up it to three times a day. If it doesn't help then its time to look elsewhere. Good thing is you should notice its effects within a couple of days.

 

[ShaunB-91]

Cheers I'll see what I can find.

I'm new to the dieting side of things and want to keep it simple, so far so good in terms of gaining muscle and all, I will add more to my diet (I think I mentioned last week about getting a blender?) so more fruits and things. It's just sitting down to google meals and snacks I can't be bothered with. :\

Edit: But not bad eh considering it was thought I'd give this diet up just eating that, the first two weeks was hard but its just normality now really.

 

[kbalaz]

I spent years eating 3lbs of beef everyday with potatoes and yams as my main staple for carbs. Never ate any fruit or dairy either keeping sugar as low as I could. Average bodyfat was usually around 6.5%

 

[ShaunB-91]

I spent years eating 3lbs of beef everyday with potatoes and yams as my main staple for carbs. Never ate any fruit or dairy either keeping sugar as low as I could. Average bodyfat was usually around 6.5%

What do you think of beef protein? Its what I use at the moment and I'm not gonna lie it came from all the hype and promotion of Kai Greene using it.

Makes me wonder why has it never been done before though? It's the best tasting protein I've used though and if I'm growing then there isn't much need to change it (not that I'm growing just for drinking that, but it must help). Just wonder if to go back to whey protein...

Thats another thing I need to do, sit down and google all these scientific words of the contents of protein shakes.

I usually drink one at breakfast because I've been starved of it all night (faster digestion than food) and the same after training within the 15-20min 'window'. Is that enough?

 

[kbalaz]

amount of protein varies per lbs of bodyweight and everyone has their opinion on that one. I personally like to eat, supplement with drinks when I don't have time to eat a meal, or I wasn't prepared. I love beef protein, always found I my muscles were fuller. The first two contests I competed in I pretty much used only beef and the third one I used chicken only (tried to get leaner). End result, I was flatter on chicken than beef, although I got my skin fold test down to 3.5% and everytime I bent over to tie my shoes my abs cramped, I will never take beef out of my diet. Maybe its the B-vitamins, the iron, not sure, but over the years found it best for me. And when I say beef I also include Bison, Elk etc. I am spoiled though living in Alberta as we have arguably the best beef in the world.

 

[ShaunB-91]

amount of protein varies per lbs of bodyweight and everyone has their opinion on that one. I personally like to eat, supplement with drinks when I don't have time to eat a meal, or I wasn't prepared. I love beef protein, always found I my muscles were fuller. The first two contests I competed in I pretty much used only beef and the third one I used chicken only (tried to get leaner). End result, I was flatter on chicken than beef, although I got my skin fold test down to 3.5% and everytime I bent over to tie my shoes my abs cramped, I will never take beef out of my diet. Maybe its the B-vitamins, the iron, not sure, but over the years found it best for me. And when I say beef I also include Bison, Elk etc. I am spoiled though living in Alberta as we have arguably the best beef in the world.

Id like to try eating more beef but its more expensive and I dont know how a once lovely steak would taste cold or put in the mic. Funny...at Christmas I wanted to go vegie because the thought of meat made me sick and now I live off chicken! Im getting to the point now were Im tired of having a giant breast and then tiny ones though. Think I might need to buy them already cut to size from musclefoods because Im not getting 1g protein to 1lb body weight.

 

[kbalaz]

I would go to my local butcher and get him to grind me hamburger meat 99% lean, then I would make various dishes with it, usually hamburgers though with finely diced up mushrooms, celery and finely grated onion into the burger, an egg, oats and then add milk to until I got the consistency that I wanted and seasonings, then put in the fridge to marinate for an hour or so before I threw them on the grill. Cheaper than buying steaks, very tasty and leaner. Reheat very nicely as well.

 

[Dicehunter]

I would go to my local butcher and get him to grind me hamburger meat 99% lean, then I would make various dishes with it, usually hamburgers though with finely diced up mushrooms, celery and finely grated onion into the burger, an egg, oats and then add milk to until I got the consistency that I wanted and seasonings, then put in the fridge to marinate for an hour or so before I threw them on the grill. Cheaper than buying steaks, very tasty and leaner. Reheat very nicely as well.

I do pretty much the same apart from I stuff bell peppers with my meaty mixture and then bake them for 45 minutes, Mouth watering ^_^

 

[ShaunB-91]

I would go to my local butcher and get him to grind me hamburger meat 99% lean, then I would make various dishes with it, usually hamburgers though with finely diced up mushrooms, celery and finely grated onion into the burger, an egg, oats and then add milk to until I got the consistency that I wanted and seasonings, then put in the fridge to marinate for an hour or so before I threw them on the grill. Cheaper than buying steaks, very tasty and leaner. Reheat very nicely as well.

Mmmm a burger, sounds nice! ^_^

Edit: Just looking at vitamin supps, does anybody use a particular brand they use? I was thinking holland and barret but went on The Supplement Store were I get my protein and they have all kinds as you can see here:
http://www.thesupplementstore.co.uk/vitamins_minerals

 

[maniac]

Been lifting harder and eating cleaner for the past month/s, I am pretty happy with my physique atm, nicely defined, not too shredded, I'm at an easily maintainable level.

Tried 110kg bench on monday, my body wanted to do it, my brain wanted to do it, but its just beyond me at this point, I thought I had at as I benched 95kg for a couple of reps on the incline last week.

Apart from enjoying myself, its been getting harder to keep things clean. This girl I'm dating just loves McD, I still need to break it to her that she doesn't have a chance of me eating that crap, just need to find a way to tell her nicely

 

[ShaunB-91]

Abs and legs are sore (from HIIT) Figured we already have a blender so I shall pull it out at weekend and make some healthy ice cream!

 

[maniac]

Pretty frickin excited with this pic, turned out awesomer than expected

Don't comment bout the legs, forgot to flex them lol This was just me and my friend having fun so it was an unexpected photo

 

[Dicehunter]

Pretty frickin excited with this pic, turned out awesomer than expected

Don't comment bout the legs, forgot to flex them lol This was just me and my friend having fun so it was an unexpected photo

Very happy for you bud

Welcome to the ripped club

 

[maniac]

Very happy for you bud

Welcome to the ripped club

It feels AWESOME to wake up every morning and looking like this is a huuugeeeee understatement, its hard, definitely not an easy thing to do, but completely worth it, every minute of it.

 

[Dicehunter]

It feels AWESOME to wake up every morning and looking like this is a huuugeeeee understatement, its hard, definitely not an easy thing to do, but completely worth it, every minute of it.

It does feel amazing and everyday can only get better

 

[ShaunB-91]

Looking good Maniac.

Edit: Bought Arnold Schwarzenegger protein/creatine the other day, fancied a change from the MuscleMeds beef protein, we'll see how it goes. The only other one I want to try is Cellucor.

Did chest and triceps last night, went back up the weight again, I've dropped back on nearly everything for a month, so for chest I've been doing about 15 reps instead of heavy 6/8. Seems to have done the trick so I can move up heavier again, couldn't get past 19KG dumbell fly's so I can finally go up to 22's next week.

I think I'll upload pics soon, I'll put some before pics up too. Come quite far since starting not to long ago.

Edit: Has anybody ever tried Insanity?

 

[Bradmonk]

Edit: Has anybody ever tried Insanity?

No, that shit is for housewives. Admittedly people see good results from it, but lets face it; if you follow any structured routine and meal plan when you first start training, you're going to see results no matter what. As these programmes are iliciting the chronic physiological responses assocciated with training and these adaptions are more prominent when someone starts one of these things previously having never exercised. However, I imagine such programmes with offer diminishing retuns over the course of a few cycles because of the lack of resistance. Its basically cardio at the end of the day.

Lift high weight for low reps, eat well and everything will fall in to place.