I think we should promote good discussion regarding these subjects, so I'm making an official thread. It's very successful over on H3F. I will post a FAQ and links to credible articles over the next week. It will cover the basics on general form, nutrition and well regarded beginner regimes that generally work for most people starting out. This is a place for debate, where you can post your workouts, progress, to share your ideas from experience and to be able to request advice or information from fellow members. It is NOT a place for spam, abuse or general idiocy. The world of fitness and even some of the most fundamental ideas are changing all the time, so respect what everyone has to say, but also feel free to discuss methods and concepts that you might have tried, whether they're good or bad. Although there are specifically catered sites and forums for this kind of thing, it doesn't mean we can't post our own experiences and purchases. FAQ: Coming Soon
I already had a thread about this, but I think some moron deleted the thread, not too sure. Used to gym it all the time when I was about 14, but stopped, started again recently tho. Already seen a change, feel much better and starting to look alot fitter. Im currently going the gym what, 4/5 days a week? Every time I go its a warm-up on the rower, push myself on most of the machines, treadmill, then some weights, lasts about an hour-an hour and half. Take protein to built muscle mass, and starting to clean my diet alot. Good thread btw Loco.
My current supplements: http://www.myprotein.co.uk/products/impact_whey_isolate http://www.dolphinfitness.co.uk/en/usn-creatine-monohydrate-100g/18054 These 2 supplements in particular (Whey and Creatine) will be amongst the most discussed, so they'll be included in the FAQ. Current workout regime for Bench, Squat and Deadlift Body Weight - 67kg (in the morning) Height - 5'9.5'' Bench - Pyramid of 31 reps in total: 82.5kg for 10 87.5 for 8 92.5 for 6 97.5 for 4 102.5 for 2 107.5 for 1 1 rep max - 107.5kg, however that's the highest I've ever got after the previous 30 reps, so my actual 1 rep max will be higher. I'll be doing a max session in early June for all the main lifts. Squat - Routine 1: 105kg for 4 sets x 5 reps or, Routine 2: 70kg for 3 sets of 20 reps 1 rep max (December 2009) - 120kg Deadlift - Routine 1: 100kg for 4 sets of 10 reps or, Routine 2: 130kg for 4 sets of 5 reps 1 rep max (December 2009) - 150kg Those workouts will always find there way into my weekly schedule, I also do other stuff but I'm just listing the main lifts for now. My cardio workouts involve 3 miles on the treadmill or the cross trainer in 25 minutes. I used to do these 5 times a week, but It began to have a negative effect on my weight lifting. Progress pics from 6th Feb 2010 (originally posted on h3f): Nutrtional regimes: Other than the general, eat a **** load and try and keep as much of it as clean as possible diets, I've had experience with a low carb, high protein, moderate-high fat diet. This involved about 30grams of carbs per day, with the vast majority of a 3000 calorie intake coming from fat and protein. I will lay this out in detail in the Faq, as well as various other similar low carb programs. Before MLG Orlando, I was boxing every Monday. This has stopped for the time being.
I'm a skinny mother****er but I eat so much, so I can only presume i've got a fast metabolism. So, any suggestions on what I could be eating/supplementing my diet with if i'm wanting to put on some weight and bulk up?
Good thread , since going to uni ive eaten so much **** because its easier and im not used to cooking for myself but the last few weeks im cleaning up my diet and then going to start hitting the gym hard again after my exams and throughout summer, used to go when i was younger 3 times a week for about 2 years but things got in the way and i gradually stopped going !
Weight gainer. Do high weights, low reps = muscle growth. Youre girlf is pengaleng so i wouldnt worry about it Luke
need to pay some serious attention to this thread. I need to tank up lol. Im fit, medium build but just need to get some beef on me. Go Loco
This is true max, where the **** are you btw? I'll speak to ya later, see what's happening on the whole land of smiles scenario.
I recently quit gym cause I have a hard time working my ass off, but in the summer I'll go gym at least 3 times a week. I don't take any drink/shake for protein.
Good to see a better organised thread for all the fitness information. Routine This is what im doing at the moment, though im in my final year at uni so with me doing all my exams and assignments I haven't had much time to dedicate myself so when i've finished in a couple of weeks there will be some major tweaking going down. Monday - Chest & Abs Tuesday - Back & Abs Wedesday - Shoulders, Traps & Abs Thursday - Triceps, Biceps & Abs - 1hr Kickboxing Friday - Legs & Abs - 15-20 Mins HIIT Saturday and Sunday - Days Off Like I say i'll be making some changes once I finish uni, I'll be aiming to do two 45 minute workouts a day to help burn the extra calories (For Example. Monday - (AM) 20 Minute Run & 25 Minutes Abs - (PM) 45 Minutes Chest). I'll also be doing KickBoxing on Tuesday night as well as the Thursday so hopefully I should be able to get absolutely shredded. I'll post some before and after pictures one day Diet I have quite a slow metabolism making it quite difficult for me to keep my Body Fat at a low % so im trying to be really strict with my food at the moment, at a guess I would say i'm somwhere between 13 and 15% but wouldn't know for sure. Because I have a slower metabolism I have anywhere between 6 and 8 smaller meals a day and it seems to be doing me some good so far. My staple foods are Chicken, Tuna, Cottage Cheese, Skimmed Milk, Brown Rice & Pasta, Nuts, Vegetables & Fruits (Bananas, Apples & Sat Sumas). Supplementation Impact Whey Isolate - http://www.myprotein.co.uk/products/impact_whey_isolate Been on this for a couple of months now and i've got nothing but good things to say about it, Vanilla flavour is where its at. I have three a day, one for breakfast, one post-workout and one before bed. I would say the most important are breakfast & post-workout. Creatine Monohydrate Capsules - Was on offer at Holland & Barretts a while a go so I thought I would give it a go, need to make sure you're drinking like 8 glasses of what a day though and I take 3 pre-workout and 3 post-workout, I take 6 in one go whenever I remember to on my rest days, I don't bother loading them. Multivitamins - Try to take these everyday as well with my tea. I find http://www.simplyshredded.com to be a useful site and I read the articles on there quite often.
There are medical reasons to why some people cannot put on weight, myself falls into this category. I suffer from hyperthyroidism (Overactive Thyroid Gland) which controls the rate of your metabolism, in my case it is accelerated, meaning I burn off fat/energy at a higher rate than the average person. Generally through age your metabolism will slow down, but in some circumstances this might not well be until your 40's-50's. My mother and past Grandmother both suffered from the same problem as me, although my mother had an operation to have 75% of her thyroid removed back when she was in her late 20's she now regrets the decision and is on Thyroxine tablets for the rest of her life. I have been myself debating whether to have this operation or not, and decided against it, as I don't want to rely on pills to keep me going when i turn 40-50. I suggest if you are one of the people who "eats **** loads and doesn't put on any weight" check the symptoms on this website: http://hcd2.bupa.co.uk/fact_sheets/html/overactive_thyroid.html I tick 11 of them boxes, and have blood tests to confirm, definitely worth checking out. ps. Loco is fit
gym rats don't gym properly at the moment (no job), but will be getting back to it in the summer. Have a mini gym in my house tho, just a rowing machine, bench, boxing bag, running machine. Do quite a lot though, used to take some average protein shakes but don't tend to like using them, so just watching my diet although I eat and drink so much **** on weekends. Does loco have potential?
wow thats quite interesting. looking at them symptoms quite a few of em i can tick. what does it mean if you have it. you just cant put on weight?
I've always been slim, regardless of my diet or workout regime, I generally tend to eat a lot considering my weight/build; I've always assumed it's just been my metabolism rate because I'm young. My dad was also a similar build to myself when he was my age although he began to put on weight when he was a similar age to myself, although now he's in his late 40's and his in the best shape of his life as a result of him having a very good diet and surfing every day. I've never actually assumed it's been a medical case however. I'm not going to worry about it too much for at most another year or so however. I've become generally unfit recently though. I used to do weights regularly and be a decent runner a few years back although I just got bored of it and stopped working out. I'm normally on-and-off when it comes to doing weights though, I'll do them for a few months, notice a distinct difference and then just stop and go back to them about 6 months later. I've never joined a gym however, I've got most of the stuff I need to work out with in my house as my mothers actually a fitness fanatic. I've been considering getting back to doing them since I've been back from holidays to keep the strength up that I gained from surfing twice a day, everyday. Although I've just never got around to it Good thread Loco, and yes, you do have potential.
Gonna start running/ push-ups/sit-ups everynight to get in better shape, once i feel fit enough ill start the gym,
All kinds of **** really, don't become a Hypercondriac over it though lol, you can generally tell if your thyroid is swollen around your throat (adams apple) area. If I eat normally I generally am quite hyperactive, if I fail to eat regularly I become extremely lethargic. Your lower leg/Nr feet can itch quite badly at times as well, I used to think it was my socks/detergent but it was just another symptom.
Basically its a way of quickly puuting on weight or mass without all the **** from eating junk food, which you then turn into muscle for people looking to bulk up. i think
In a nutshell, protein is needed to build/repair muscle. The higher your protein intake, the faster muscle repair you will see. A lot of people don't get the required intake of protein per day; which is where protein shakes come in as a supplement. OT: I'm similar to a few people in here, quite slim and just find it so hard to put on weight. I used to just eat ****, having lived at uni for the past year I've just been eating what I can when I can. Since moving back home in last month, I've put on about 5kg. Simply on a high calorie diet (2500+), with lots of protein (in natural foods such as fish etc). Playing football twice a week again now aswell. I've noticed quite a big change considering I've only been at it for the past month, but **** me it's hard work.
I usually do cardio 3 nights a week, weights every day apart from Sunday and my diet is usually high protein low carb but recently I just really cant be bothered to keep up with it and it just gets so boring
A useful protein shake will offer concentrated protein. Some of them release energy straight away (the ones you take before a work out) and some you take at regular times in the day which release gradually. These are to put on mass. Extreme versions are "weight gainer", which many people who have fast metabolisms use. You want to go to the gym for 2-4 weeks atleast 2-3 times per week before you start using them though. Your body will be used to quickly turning what you have into muscle and therefore when you start on your protein itll put the body mass on x10 quicker. Hope this is useful.
can anyone suggest to me some cheap whey protein powders please as I am looking to start training again but I am on a low budget
@ expoze , the impact whey isolate you use seems to be pretty popular on here lol and nice one for the site you linked at the end of your post now just been on it and had a good read , some of the guys on there are hench as fooook
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