Unless I've got a really sore throat I always train through illness.
Feel much better having been up and active.
I don't know if it actually speeds up the recovery though.
I love going to the gym. I'm addicted. I find it makes me feel alot better after a good gym session but if a skip a day I feel guilty lol.
what about dieting/bulking up? I can't seem to eat healthily. all my life ive been used to my ma's chips+ dinners it was always chips and something like sausages or chicken or crap basically. and funny enough im only 11st. tall and skinny. although now im starting to get a bit of muscle, id like to bulk out a bit too. any ideas guys? what are your tips and tricks? protein shakes etc?
I have 2 protein shakes daily. Eat mostly chicken, eggs, steak and veg that has decent protein in like broccolli and green beans. You want to be aiming for 1.2grams of protein to every pound of body weight. Having said that bulking is all about calories in vs calories out. Usually about 2800 - 3000 is enough for lean bulking
It's all about the calories. For bulking you want to aim for 15calories per lb of body weight so for example I weigh 175lbs times that by 15 and I get 2625 cals. Obviously as you put on weight you need to add the calories. I also aim for at least 1g of protein per lb body weight and I have 4 shakes a day to help me get there.
The diet is quite a science and different things work for different people. Read, read again, and read some more. There's a lot to take in but once you nail the diet it's down to training hard. I find it a lot easier to eat well then I do to train hard :(
I struggle to put weight on anyway and 14 stone is my record so far (I'm 6'1") and I was consuming 4000 cals a day. I'm currently only 12.5 stones but aiming to break the 14 stone barrier next year if I can. It's my approach to training that needs to change and I think I can do it.
I'm just getting over the flu and want to get back at the gym again. but this time I want to switch things up a bit. last night I went to see thriller live.... (must see) fantastic dancers and all round brilliant night!! but the dancers were unreal! the fitness those guys have is inspirational!! I dont want muscles the size of my head I want to be bruce-lee fit!!.... ok I know that would be highly impossible but you know what im aiming for. my downfall is my diet. Im a picky eater and unless it has cheese or chips... i aint interested. im not fat either, just unfit-ish. im 10 stone and pretty slim but no athletic shape just yet. any tips on diet even?
Finally hit 50kg dumbells on presses :D, time to move gym :salute:
I've put 1.5kgs on in the last 3 weeks from a new compound routine and an extra 350 calories a day. Only at 81kgs so still a fair bit to my goal of 90.
I need to purchase a squat rack as the weight is getting too heavy for me to press over my head to get it on my shoulders safely. I also still need to pick up my bench and 50kgs of plates from my parents house.
I've had 5 weeks off got married and been hella busy) and feel like crap for missing so many training opportunities. Back on the bike and Strava-ing (HIIT at its finest), deadlifts, squats and sprints (more HIIT) + 15 mins every morning doing a small circuit of bodyweights to get my heartrate and metabolism stoked ;)
Well done sliced and Westy for your achievements, this is what I need to hear to kick-start me back into it.
Good stuff Judderman. It's always good to get back into it. Love the DOMS when first getting back into lifting.
My new favourite day is a Monday because it's squats day. I used to hate leg day (and it shows!) but now I can't get enough of it.
promised myself for about 8 years i'd join the gym, my main reason not to was i hate the stereotypical gym person (looking in the mirror - taking swelfies wearing thoms and general douchebaggery)
2 years ago i bit the bullet at 6'3 and 14st, started of as typical noob - no form - no clue - no diet plan. after 6 months i decided to use the PT who asked me what i wanted which was basically mass, so set me up and showed me the best way of going about it and most importantly how to lift properly.
unfortunately after a few sessions i was really pushing it on the shoulder press and burst a blood vessel in my brain, lost sight in my right eye temporarily and resulted in 5 days in hospital with all sorts of tests and lumbar puncture (comfy)
after a couple of months i eased back into it and have been going well so far ever since, i'm now upto 16st and feel a lot more confident about my body, i'm currently doing GVT workout - i don't really have a strict diet but cut out most of the crap and only drink water and 1 protien shake per day.
Quite fitting this thread popped up again as i`ve finally joined the gym on friday so first session tonight! :)
Good going everyone, us Audi drivers are all meat heads!! :)
Just going to start off easy and not hit the weights too hard atm. Probably do more cardio to begin with and some lighter weights at the end to ease myself into it. Stupidly unfit so if i go in hard i`ll die. Did that before so never again lol.
It turns out 50kgs is the most I can squat! Well, I can easily squat more I just can't shoulder press 50kgs from my chest to get the bar over my head and onto my shoulders. Time to invest in a squat rack....
I'm back at the gym again and attend about three times a week. Finished lowering my body fat now so I'm going to attempt to bulk up a bit. I'm more going to feel better as sitting on my arse at a desk for the last 4 years makes me get out of breath very quickly unless it's moving the mouse and typing on a keyboard :yes:
thought id ''kick start'' this thread again.
since Dec Ive joined a proper gym, first few weeks I thought ''holy flip look at all these guys with their muscles and workouts and here's me looking like a matchstick'' after the feeling that I didn't belong at the gym along with the power lifters had passed, I pushed through it and told myself ''DON'T GIVE UP'' Ive noticed a big change, arms are bigger, six pack is getting there, legs have swollen so I no longer look like a seagull, chest and back muscle are progressing nicely.
Whats everyone taking as a suppliment? has anyone heard of ZMA capsules? I'm heading to florida in under 10weeks and would like a little bit more gains/ripped a little more. how do these guys get to a stage where you can see every separate muscle in their abs etc? is it in their diet? I'm a fussy eater so healthy foods dont go down easy with me.
You're gonna have to make a decision really, do you want mass, or ripped? Because in 10 weeks it's going to be incredibly difficult to get both. You're not going to gain mass unless you're in a caloric surplus and you're not going to get ripped unless you're in a caloric deficit. There are arguments about whether it's possible to gain muscle mass and lose fat at the same time but it's a slow process.
i think id rather get ripped to be honest. Im quite tall so I look skinny at the mo but I'd rather have definition that bulk atleast until i come back from florida. so how do I obtain ripped abs ? my chest and back muscle are good for now so really its to lose the wee bit of belly fat to make my abs more define.... if that makes sense! lol
Yeah I would cut that out. Cheese is an enemy too.
what about supplements? anything to help the cutting process?
what about supplements? anything to help the cutting process? if it stays dry I'll be hitting the road on the bike tonight. :)
Supplements only need to come in when diet is there.
HIIT is the daddy to get ripped and there's loads of different ways to do it too. Bike, running, circuits. 10 weeks is enough but you will have to bust a nut! I'm 6'1" and 82kgs. Been lifting heavy all year with the aim of doing 8 weeks of HIIT before my wedding in Greece this August. I'm going to be doing a program called Insanity (search it) to get in shape.
Supplement wise all I take currently is whey protein and creatine. I will start taking caisin protein when I start insanity. It's a slow releasing bed time milk protein. You want to aim to have 1g of protein per lb of weight to maintain muscle when trying to get ripped. So i'll be eating around 170g of protein a day.
Are you going to pay for the insanity workout? Those things are such a massive rip off. Promising impossible results in a very short period of time. If you're just following an internet program that you haven't paid for then fair enough. Never pay for a workout.
I have insanity, don't think I managed 5% of it! lol :laugh: