Hi, I know a few of you must be interested getting your bodies into shape so here is a basic outline of my plan.

I've begun an intense body building plan for a few months...basically i started at 70kg's and have put in 5kg's of muscle in 4 weeks.

So here's how to do it.

Basically theirs a few things you need to buy.

- Gym Membership; you can get this cheap at say fitness first, a good gym though, must be of medium size, so that its not too big that you get lost, but not too small that you have to wait for weights. I currently go to an expensive gym, but you get what you pay for. Fitness first are pretty cheap and are very equipped gyms. Gym membership is essenstial, if you got a bench and some weights at home, that is just not enough, sometimes you need the aid of machines, on top of free weights to target all the muscles effectively.

- Supplements - Whey Protein and Shaker(this is essential, can be taken everywhere if you work alot it will allow you to get your protein shake when required).; I bought a 4kg tub of vital strength vanilla whey protein for $120. This tastes delicious and will last for months. Don't be afraid of supplements, their not steroids, as many newbies (like my mum) seem to think. Their just an easier way to get the required protein you need.

*Take 3 shakes per day, with 3 scoops of protein in it. (50 grams)
1 Shake after breakfast, 1 immediately after a work out, (or lunch on a resting day) and 1 after dinner. This gives me double the amount of protien in my diet.

- Creatine, I have researched creatine, and their seems to be some sorta stigma about creatine, newbies seem to believe it makes the penis small :D, It's 100%... of course you shouldn't overdose of course. Consumption of creatine pretty much allows the muscle cells to absorb water. also allows you too work a fraction harder in the gym. I purchased a 1.5kg tub for 30 bucks. Theirs no side affects from creatine, although i have been experiencing much more exciting dreams, and better visual quality dreams. and i generally sleep much better. Drink plenty of water with creatine as well.

*This must be taken 30 minutes before workouts only. I currently have been loading with my creatine, i.e. first 3-4 days of the cycle i take 25 grams of protein then on the remaining days of the week, i take the recommend of 5 grams per week.

Food - Try to eat as much as possible, 6 meals a day. but not s*** fast food. food like oats, eggs, rice, fish, chicken,fruit, vegetables, cereals etc... will be very beneficial.



Working Out

Here;s my Current plan

I work a 5 day split.
Workout #1 - Shoulders
Workout #2 - Legs
Workout #3 - Chest and Triceps
Workout #4 - Back and Biceps, forearms.
Workout #5 - Usually a catch up day for me, when i feel i havent done enough on my chest i will do it in this work out etc.
Everyday - Abdominals (5 Sets of 25 Crunches)
keep workouts to at least 30-45 minutes.

Do 30 minutes cardio or aerobic exercises per day if you wish, any more will hinder your growth.

I really dont wanna go into the specific exercises, but if requested i will give them.

Lift Heavy Weights, but enough to do 8 reps per set. Mostly Lift Free weights, as machines make lifting weights very stable, therefore not as many muscles are used in comparison to free weights, as you have to use stabilising muscles to assist you.

Good form is essential. Even if that means lifting a suitable weight to lift for 8 reps.

plus a training partner would also be very beneficial, as you will be able to keep each other motivated, and you can turn the gym into a social meeting, not some boring time.

Alot of the gaining truly takes place outside the gym, supplements and diet are the 2/3rds of the work.

I'll post some pics of my progress in the near future, once i get a camera.

Thats about it, i know it all works, because its working for me. :D

Such useful tips for free

Also Multi Vitamins, Are helpful, i.e. Centrum, will provide you with all the vitamins you need, if you are lacking some in your diet

i'm still against suppliments purely for the cost, if you choose your diet well you shouldnt need to fill up on suppliments IMO

Always take it after a workout, or eat after a workout one of the worlds best muscle champions did this, he did anaerobic exercises late at night and then ate after warming down. I forget his name but he is oriental and originates from India i think not sure on the origin.

Squarky D no current diet provides all the vitamins and minerals required for a day, therefore I disagree with this attitude.

well,in order for me to grow i require at least 210grams of protein per day.

I get approximately 120 grams per day from shakes alone. All i gotta do is eat 3 eggs, a 1 cup of porridge, some rice, etc and im there. without the shakes, i would be growing at half the rate, and to achieve 210 grams of protein, per day, eating regular food, is extremely hard, and leaves you feeling extemely blowted. cause of all the eating.

Yeah the whole muscle gaining thing is expensive, but im fortunate enough to be living at home, where all this food is supplied, i only have to buy my supplements, which doubles my protein intake. 120$ for a 4kg tub is huge, and lasts for months.

Yes Corrupt is correct, after every work out, i religiously drink a protein shake.

Whey Protein especially is the perfect post-work out drink, as it takes just 30 minutes to digest.

Meh.

Cut to the chase and get some test and eq ;)

ive been living mainly off softdrink lately, keeps me going straight over night and fresh the next day for all of those assignments that need completing

however

since last year, when i stopped my 5am jogs, weight lifting, pushups, situps.etc ive grown weak as piss, still look the same, same size, but it would hurt me more then it would hurt other people to pung them :(

what i need is motivation, and motivation i cant get, coz i have nothing to be motivated for

if there is a pill for motivation, i want it

im to lazy to even strap on my heavy duty ab tronic, a good quality one made with rubber best, not plastic s*** - the yellow ones


This would happen to be you would it actame?


.--------------------------------------------------------------------.

| Session Start: Friday, July 02, 2004 |

| Participants: |

| Shannon Noll (shannon_noll@hotmail.com) |

| acetame.at.... (acetame.at...) |

.--------------------------------------------------------------------.

[12:08:10 AM] acetame@hotm: shannon you f***en loser... give me your

q3cd key

[12:08:20 AM] Shannon Noll: hahah

[12:08:34 AM] acetame@hotm: you son of a bitch

[12:08:45 AM] Shannon Noll: lol

[12:09:23 AM] Shannon Noll: poor child cant play quake 3....

[12:09:34 AM] acetame@hotm: DO YOU KNOW WHO THIS IS

[12:09:38 AM] acetame@hotm: THIS IS GUY SEBASTIAN

[12:09:51 AM] Shannon Noll: yeah, i know!

[12:10:28 AM] acetame@hotm: who are you from qgl ?

[12:10:39 AM] Shannon Noll: im not on qgl

[12:10:46 AM] acetame@hotm: you insane fool

[12:11:00 AM] Shannon Noll: ah, one of the other guys who has the pw

to this account must have added u

[12:11:45 AM] acetame@hotm: how many are on this account btw ?

[12:11:55 AM] acetame@hotm: and do they actually believe your shannon

noll ?

[12:11:55 AM] Shannon Noll: contacts, or ppl who have the pw?

[12:12:05 AM] acetame@hotm: contacts

[12:12:09 AM] Shannon Noll: haha, yeah, some suckers do for a while if

im careful

[12:12:17 AM] Shannon Noll: it went over the allowed 150 months ago

[12:12:30 AM] Shannon Noll: and i havent added anyone

[12:12:44 AM] acetame@hotm: hahaha crazy

[12:12:48 AM] acetame@hotm: fools

[12:13:02 AM] acetame@hotm: clever idea... good for a laugh when

bored

[12:13:10 AM] Shannon Noll: i get f***ing tired of talking to 13 yr

old girls though....

[12:13:27 AM] Shannon Noll: haha, yeah


last edited by Jerry at 16:11:15 05/Sep/04

I found when i hooked myself up the a drip filled with the skim milk powder, muscles became more obviously defined. However this was mixed with pretty intense rugby training 4 - 5 days a week.

Needless to say i was physically and mentally exhausted after a year of this and my body started to break down, stuffed the nerve system in my back and have just recently buggered a ligament in my knee (yet i still played today .. im an idiot)

The protein drinks are a vital part of "buffing up", i recommend the Skim Milk Powder to anyone and everyone.

just recently buggered a ligament in my knee (yet i still played today .. im an idiot)

afew years ago, i used to exercise tonne, even did trampolining for a club - and then at scool one day i slip and my knee hit a big rock sticking out the ground, and it started bulging out, so i walked to the office in pain and when i got there they go 'so, did you go get a note from your next teacher before coming down here?' - i was f***ing pissed like 'LOOK AT MY KNEE, DOES IT LOOK LIKE I HAD MUCH OF A CHANE TO'

anyway i had to goto the doctor and it was a buggered ligament, so i stopped doing trampolining and s*** coz it hurt, but i never got back into it after :( wish i did, id be so fit now

if there is a pill for motivation, i want it

Maybe it's your s***ty diet and poor sleeping habits. That being said weak motivation is a symptom of all sorts of mental illness', and they have all sorts of drugs to "treat" them (thereby potentially addressing motivation issues).

last edited by clipto at 16:25:18 05/Sep/04

yeah that was me Jerry...

i recommend you find a training partner, a friend who is interested in working out.

if there is a pill for motivation, i want it

I would need one for every class of every school day, and then some...

But then im not so sure i could motivate myself enough to actually take the pill, knowing it would make me actually do work =/

last edited by Andrewus at 16:30:28 05/Sep/04

Hay guys,

What game are we talking about?

supplements are ok but, eh. call me old fasion but as long as you eat right, sleep right and exercise right, you dont need that s***. and besides you wanna train your body to the best of its abilities under natural conditions, you get way more outta it. your body doesnt get use to working under different conditions so after you go off your lollies you still have the s*** to show.

then again it comes down to what you want. if all your after is to buff up, i guess its allright.

So what your saying is we should train or bodies to build off less, for the results to last, but the results would take longer to achieve the, results would last longer due to the conditions under which they are taken.

It makes sense, i guess the body would become more efficient at processing and utilising the nutrients in the body to best build it up with what it has.

i recommend you find a training partner, a friend who is interested in working out.

i got a friend who is getting gym membership again coz he has to touch up on his fitness coz hes been invited to a camp where they select ppl to go for broncos or something

but mum wont get me a gym membership and im not payin

Acetame, Ive been curious about the protein shakes for a while now, wheres a good place to go and have a a looksies?

What I do, I should preface this by I am not any bigger or stronger, and I am not losing weight... so I got no f***ing idea.

Monday 6am - 10min warmup, Bench, Pec machine, seated row, leg extension, squats, the machine on an incline that has the wieghts and is sort of like a lying inclined squat (gg on names), leg curl, tricep pull down, the back pull down thing, shrugs, curls, some thing where i lie down and put wieghts above my head and push them up ?, another set of curls but half weight but reps until failure, some thing where i lift weights out to the side. All things 3 sets 10 reps or failure then lower weight and finish set.

Monday 6.30pm - 1 hour Taekwondo

Tuesday 6am - 4k Run

Tuesday 6.30pm - 1 hour Taekwondo

Wednesday 6am - 10 min warm up, 11 station circuit (4 of us do it and we all pick a few thing we want to do) 3 laps 50seconds on 10 seconds off low weights high reps as fast as you can, 1 minute between laps. The to the pool 1k in the pool (we only added the pool 2 weeks ago).

Wednesday 6pm - 2 hours hapkido or 1 hour fight training depends on whether fight training is on or not.

Thursday 6am - 4 km run

Thursday 6pm - 1 hour taekwondo, 1 hour hapkido

Friday 6am - 10min warmup, Bench, Pec machine, seated row, inclined situp on the highest incline holding weights, back hyper extension, leg raise thingo on the dip thing (gg on names again), tricep pull down, the back pull down thing, shrugs, curls, some thing where i lie down and put wieghts above my head and push them up ?, another set of curls but half weight but reps until failure, wrists, calfs, some thing where i lift weights out to the side. All things 3 sets 10 reps or failure then lower weight and finish set.

Friday 6pm - Fight training down the Gold Coast usually atleast 90mins sometimes more depends how hard we drive each other.

Saturday and Sunday are days off, except when there is state tournament/fight training on a sunday (3hours), and sometimes I will go for an hour taekwondo on Saturday.

I don't eat crap, and I don't eat alot. Still no weight loss and no muscle gain or strength gain that you can notice.

hey, i have a vanila flavoured protein shake in the cupboard, tastes like sugarless nesquik

yea, you have natural levels of s*** for reasons. ill give you an example.

caffeine for instance.

in your brain you have certian cells that slow down neuron signals to a certian level. caffine speeds up these signals and your body in turn creates more of these cells to slow them down again. so affectivley your slower once your off coffe. eventually youll need coffe to keep on par with a normal person. but realistically it probably makes s*** all difference how much coffe you drink yadda yadda yadda, basically the point is that, although the affects are good to start off with, long term they may not be too shabby.

Also I don't take protien thing ... have been thinking about it. Ada Street seems to have the best prices. But I honestly have no clue what I am doing so I can't see the point in spending all that money on something that isn't right. I was going to go the bodyscience WPC ... But its all to confusing for a geek :p

Coffee is the worst place to get caffiene from

Green tea is more potent due to the 10x less crap in their and has a lot of antioxidants. Though as caffiene is diuretic it would be better to stop it if your on creatine.

Also caffeine is an addictive drug, so cycle it or only use it when your tired.

Acetame, Ive been curious about the protein shakes for a while now, wheres a good place to go and have a a looksies?

any health store...

healthy life at garden city has a huge range. I am actually looking at starting a nutrition business, so i would be able to sell cheap

hey obes,

i think you are doing far too much cardio. and not enough free weights...

like the swimming the running... is good, but for muscle building it actually will hinder muscle growth. You may not have gained anything muscle wise, but your physical stamina would be awesome, considering all the fitness things you do. Generally, to make gains you have to shock you body. And keeping the same routine week in week out, will not shock the muscles, your body will be conditioned to this workout only and will not grow. I can't stress enough how important it is too eat if you want to grow, the body needs muscles, and if you eat a bowl of cereals for breakfast, 1 sandwich for lunch, etc you will never grow.

My workouts change every week, as i want to target certain things that i feel are lacking. It's not a good idea to stick to the same workout week in week out, if you are wanting to achieve huge gains. for example i would do legs on a tuesday... then the next week, i will do them on monday, to mix it up abit

i try and limit my cardio work to only 30 minutes per day. But inmo you are just doing too much cardio. Look at marathon runners for example, they do so much physical activities, but do they have huge muscular legs and arms ? no, they are skinny.

I have trouble finding the energy to do a full gym workout. Did it for like 6 months and sometimes its really hard. Now I just do bike riding and some home exercises, though less frequently than I should.
Being overly fit tends to shorten your life span however.

5kgs muscle in 4 weeks is a lot (although if you just started it's definitely possible). Did you measure weight and bodyfat changes during the 4 weeks?


well done

Yeah, i used to do weights about 1/2 a year ago, then lost the drive for it.

i am yet to measure body fat, but i still have a gut, which is normal, considering i am in mass gaining stages.

In about 4-6 months, or when im satisfied im as big as i want to be, i will cut down and get ripped.

I'd say its purely your diet thats killing you obes.

you need to stock up on carbs before your workouts, especially the hardcore cardio workouts.

and make sure you eat _something_ preferably stacked with protein after you workout, thats what makes protein shakes so good.

people are right, you don't _need_ the supplements if you have a good diet, but they sure make it alot easier and quicker to give your body the juice it needs to grow.

and ada street is definately the place to go for supplements, if you're not sure just go in there and ask, the staff are very helpful - tell them your goals and they will help. They are genuinely helpful too and don't chuck sales pitches at you, they just reccomend whats best for you and your budget.

sure supplements and his diet are probably 1 reason, but a huge factor, is the work he is doing.

He only really touches the free weights twice a week. All that cardio is not helping. In my view, he needs to cut down, and isolate his muscles in the gym.

but it depends on what obes wants, if he wants bigger/stronger muscles, you have to hit the free weights and cut down the cardio.

Edit - Also you would be much more effective, in building muscle, if you devoted 4 sessions a week to a body part.
i.e. work out 1, chest and tris, 2 - legs 3 - back and bi's - 4 - shoulders.

by separating these body parts in the week, it allows you to use maximum energy for the parts and do much more exercises for them, hence allowing you to work much harder then doing every body part in 1 session.


last edited by /(ceTAME at 19:10:18 05/Sep/04

last edited by /(ceTAME at 19:14:17 05/Sep/04

Speed mainly. Also have to drop to 83kg (89kg atm) but lose all the body fat. (drops me out of heavy weights). But mainly leg speed.

you can do as much cardio as you want when trying to build muscle, you just have to stock up on the carbs before you work out.

All things 3 sets 10 reps or failure then lower weight and finish set.

i personally would be doing 4 sets, of 8 reps (with maximum weight i can lift) and an optional 5th power set till failure.

here's a sample of what i do

Workout #1

Weighted Dips
Incline Dumbbell Presses
Wide Upright Rows
Dumbbell Shoulder Presses
Dumbbell Overhead Extensions
Cable Crossovers

Workout #2

Barbell Rows
Hammer Strength Rows (single arm)
Hammer Strength Shrugs
Close Grip Upright Rows
Hammer Curls
Cable Curls


Workout #3

Flat Bench Presses
Incline Dumbbell Presses
Dumbbell Shoulder Presses
Seated Side Lateral Raises
Lying Triceps Extensions
Cable Pushdowns

Workout #4

Wide Barbell Rows
Weighted Chins
Vertical Traction
Wide Seated Rows
Dumbbell Curls
Cable Curls


Workout #5

Hammer Strength Calf Raises
Squats
Lunges
Stiff Leg Deadlifts
Seated Leg Curls

oh ok, well if speed is what you want, then discard what i just told you

When it comes down to it, the following is all that really matters.


LIFT THE f***ING BAR!

Ok, since you're handing out the info, I actually wanted to know how to lose my gut, I am fairly fit, I am at a weight which I am comftorble with and just want to lose my gut, I'm not sure if I should be doing some excerises like pull ups or something or if I should be running, I was told if I do exercises rather than running that it will take the fat off my gut, but I'm not too sure.

spook,

do 5 sets of 25 stomach crunches every day.

Obes I'm 39 weigh 105kgs and in prettyy good shape for an old bastard, I work out 3 times a week.

Now when I was 18-25 I used to workout 5 times a week and train Rugby Union 3 nights and play 1 day, and during the off season I would train 2 days a week as well as surf. The problem you have is similar to the one I had, I was over training for mass, and doing way to much cardio work. I slowed down the cardio work during the off season and went from 95-98kg range to 105-107kg range in one off season and peaked at 110kgs around 28years of age.

As a side note from 18-25 I went from 80kgs to 95kgs progressively gaing around 3kg of muscle a year.

last edited by GumbyNoTalent at 19:32:05 05/Sep/04

Speed mainly. Also have to drop to 83kg (89kg atm) but lose all the body fat. (drops me out of heavy weights). But mainly leg speed.

Heavy weights won't make you fatter.

Make sure squats, lunges, calve raises are part of your weights with explosive effort pushing up.

Also try things like sprinting, hill work and another thing I have tried which might prove useful is Plyometrics. Have a look into that, it's stuff you can possibly do at home too.

if you're already in pretty good shape obes it will be hard to drop 6kg without sacrificing a bit of muscle mass.

you can't spot reduce, so in essence to lose your gut you need to do lots of cardio to lose fat.

no such thing as losing a gut without losing fat elsewhere as well.

do 5 sets of 25 stomach crunches every day.

And how is that going to loss his gut if he has a s*** diet?

6 packs are all about diet, and exercise, the only reason you see a 6 pack is because of low body fat content. Do you think big fat power lifters don't have ab muscles? You just can't see them usually due to their higher body fat content (thats what I keep telling myself :) )...

you can't spot reduce, so in essence to lose your gut you need to do lots of cardio to lose fat.

no such thing as losing a gut without losing fat elsewhere as well.

Dude this is become repeative, I'm getting pretty sick of agreeing with you... :)

Acetame I dont wanna burst your bubble but 5kg of muscle in 4 weeks means you're either retaining more water (if you've just started, and especially if you're using creatine), or you're doin a very unclean bulk (but from the sounds of it you're eating healthy foods).

Continuing you're weights after the initial growth is the hardest part, where muscle gain is slow but steady. I only bulk part-time, in that I dont stick to a strict diet (however I still eat healthily, cant remember last time I had take-away). I dont have 5-day split or anything cause I too like to mix it up usually depending on what I feel needs work, however I usually workout 4 times a week and go swimming 2-3 times a week (post-swimming sessions make you look so damn ripped lol)

I generally only use protein shakes post-workout, when your body REALLY needs it, cause I get a large amount of regular protein from the food I eat (lots of chicken, tuna and sardines daily), I prefer gettin protein from foods like tuna and sardines as you get omega-3s and all the other good stuff.

I wish i could be more dedicated to it, but with uni some mornings I can only manage a light breakfast (just to get my body out of starvation mode) so my body doesnt start breaking down muscle.

http://forums.overclockers.com.au <-- The Sports and Fitness section is a GREAT place for people interested, lots of advice for getting started and a lot of knowledgable guys there too and majority of posts are encouraging.

I eat pretty well, I don't eat alot of mcs*** foods or anything, I have pretty healthy lunches, sandwiches(no butter) an apple and a breadroll. So I guess running it is and then crunches to define the abs??, although if I tense my gut the top section of my abs shows a bit, so that's why I wasn't sure if running or just exercising that area would be better.

of course he is retaining more water because he is creatine loading.

well i wouldn't say its 5kg of muscle, i'd say its more mass, which includes fat...

Basically i have been eating like an animal. here's an example of what i eat.. my breakfast consists, of 3 eggs, rice, 1 cup of porridge, and a protein shake, morning tea, 2 tuna sandwhiches, lunch - 150 grams of chicken breast or fish. afternoon tea, 10 wheat bix, 2 pieces of fruit, dinner - some sorta meat and vegetables, after dinner, few bowls of cereals.
plus 3 protein shakes a day.

And no, i haven't just started, im just targetting more areas of my body than previous, i,e, my back, legs and shoulders. which has been my priority, and have grown astronomically.

spoon = love handles :)

Try eating less more often as well, this helps increase the metabolism and consume more calores less effort yadda yadda, most important don't eat s*** loads before sleeping.

Spidz: duh, and hence why hes gained 5kgs

Acetame: Jesus you're an eating machine :)

You can tell what you're doing is working when your body demands more and more food.

Sounds like a good diet, what type of cereals for after-dinner snacking? Try to avoid carbohydrates at night if you can (I find this powerfully hard lol)

During winter I was bulking but now that summers getting closer I've introduced the swimming for a bit of cardio. Much praise for swimming, its low impact, and combines cardio with resitance training.

I do a fair bit of skipping (as warm up to training tho i only do the 2 foot variety cos I am too gumby to do anythign else) and plyo work (lots of plyo drills)

I have a gut still spidz (was a 45/115 waist now a 32/80). According to the BF thing I bought I supposedly have 38% heh yeah right that would mean I could get down as low as 54kg for 6'1 that would be ghostly thin (I was probably over that when I weighed 126kg tho). But then it said it only works on people resting heart rates over 60, mine is 54 or so (actually I have never bothered to measure it soon as I wake up.. only ever measured it at night when someone asked hehe). At anyrate I rekon I have more then 6kg of fat to lose so I can bulk a little bit and still drop below 84.

I'd post a pick of my gut as proof but the 15 year old stalkers from work would hassle me.

Acetame, try eating the weetbix for breakfast and the eggs for afternoon tea.

well I guess its pretty much very diet related in your case obes.

the best way to burn fat is to build muscle, I highly doubt your body fat is even over 20%.

how tall are you?

then again you have dropped from 126kg to 89kg so you ARE getting results!

hehe, yeah it is working.however i find it quite annoying at times as well, i constantly have to eat atm... and my body is demanding more food

like i just ate dinner, an hour and a half ago... i ate basically 2 meals, 2 pieces of steak, half a plate of oven baked chips, and some onions, i ate a plate of rice, and 150 grams of fish, with vegies...

and an hour and a half from that meal, i am actually hungry again... like i am about to devour some more food ;)

mum's getting pissed off though, i basically raid the kitchen of food, in half a week.

fek thats alot of food...

I have around a cup of ceral for breaky, or an egg roll. Fruit for morning tea, salad sanga and milk for lunch. Fruit for afternoon tea. Dinner I am lazy and go the McCains Healthy Choice crud (I get home around 8 or 9, waking up at 5am means I get home I don't have much time to fit in forum trolling and irc baiting). Usually go 600 ml milk after training tho whether morning or night.

Got to love moo juice.

I dropped from 126kg in Nov 2002 to 90 kg in November 2003. And even tho I increases the ammount of training I do I just sit around the 89-91 mark.

And I am 6'1 .. ? 186 metric ?

I am actually putting on fat, which doesnt bother me, once i achieve my desired size, i will begin my cutting cycle, where i start harder cardio, eat less, etc to lose the fat and eventually get absolutely ripped.

well with the bulking i basically eat everything i see...

the biggest body builders, i.e. lee priest, dexter jackson etc...
can manage 20 pieces of kfc chicken...

i usually order 7 pieces of chicken and a large chips.

Anyone else have had kfc addictions ? after eating it i feel so sick and always vow never to eat it again, but i find myself eating it down the track. Actually one of my favourite past times, is eating a 7 piece feed on the beach... I find it extremely relaxing :D

I'm 73kg and 6ft, I use to weigh close to 90kg and basically all I have done is started to eat better and because of my job, although all of a sudden I lost a s***load of weight, I guess it's because I'm always on my feet at work and doing some sort of physical work that it has happened. I think I'm gonna have to start getting up a bit earlier and going for a run.

purely a guess here but at 186cm and 89kg I reckon you would be very lucky to have more than 15% bodyfat based on all the exercise you do and your dietry habits.

basically just eat better dinners instead of that macains s*** (it will also be cheaper) and even if you don't I'm sure the results will come, its a long hard slog ;)

http://www.abcbodybuilding.com

This is all you need for your muslce building/fat cutting needs. Disregard everything in this topic, Disregard everything posted by a member there.

Read the articles and what the Mods have to say. They actually back up their articles with 100's of proven studies unlike the bulls*** flieing around in here.
soz4harsh

gotta love elitism

My god that food intake is insane ace... how many times a day do you have to "unload" that food again ? :o

I'm 105kg @ 188cm about 15-20% bodyfat average. Those charts for average height weight shouldn't be taken as gospel as I too should weigh 86-90kg, don't those dude have shoulders/lats or legs/thighs?

I always say keep it simple and work on core strength exercises, unless your into body sculpting/building all the large muscle group exercises are the best, especially spuats.

As for abs, just cruch the bastards, f*** doing sets, just go to fatigue at the end of your workout, be sure to do roman chair lifts as well they kill.

wtf is a roman chair lift?

i s*** about 2-3 times per day...

also if gol,if you were referring to me and you dont take my opinion seriously, thats ok mate...

but its working for me. i thought i may just share something, and that im living proof, that its working.

btw, i have a personal trainer who has been body building for 4 years who has advised me to do what im doing, i also have read arnold schwarzenagger's body building encyclopeodia cover to cover, and my work out and diet is based on his basic body building programs.

last edited by /(ceTAME at 21:06:47 05/Sep/04

http://www.e-weightloss-fitness.com/abdominal_exercises/roman_knees.shtml

Roman chair lift.

Check out the latest FHM there is an interview with the worlds 2nd best body builder, jay cutler.

He spends $70,000 on food alone each year, and earns around $1.4million(aus) a year, dude is a freak, but the best there is.

70k on FOOD?! :|
HOLY f***!! :O

Nice food intake Acetame! :O
I wanna start doing stuff again......but im f***in lazy :S
Holidays are comin up i guess! :D

Check out the latest FHM there is an interview with the worlds 2nd best body builder, jay cutler.

He spends $70,000 on food alone each year, and earns around $1.4million(aus) a year, dude is a freak, but the best there is.

huh, why isn't the 1st best bodybuilder the best there is?

last edited by spidz at 09:14:38 06/Sep/04

actually if u want to do abs properly, just do weighted cable crunches.

s***load quicker, more intense, and better results.

put a gym ball between your legs, lie on your back and move it from side to side without letting it touch the ground.

v.good exercise for core stregnth and abs.

werd on the cable crunches.

Screw all the pilates men's health bulls***.

cable crunches hurt my back, I just use the pin weighted ab machine if I want a hardcore burn like that.

I have found getting kicked in the guts alot helps with your abs. Sure you have a big f*** off bruise for the first few months, but your body gets over that.

Was speaking to my mates mum the other day, she is involved within hosipitals and what not. She knew i had been having two fried eggs on toast every morning and mentioned to me that now doctors and tests are saying you should eat no more then 4 eggs a week due to high cholesterol.

Meh i still eat more then 4 :P

The whole egg/cholestorol thing is a joke to me.

You can eat other foods that will lower your cholestorol anyway. It's just the yolks that are "bad", but they also offer a heap of "good" too.

Doctors have found that lots of things are bad for you, but people continue to live long healthy lives.

Yolks are the thing you don't want to eat to many of, egg whites are supposed to be ok.

i eat on average 21 eggs a week.

i will eventually slow down in a few months though, i am aware of the high cholestoral...

the whole egg yellow's cholesterol thing is getting completely blown out of proportion. The way your body handles cholesterol differs from person to person. Not only that, but cholesterol is needed to produce testosterone so its not such a bad thing.

what /(ceTAME said!!!!

spidz, because ronnie coleman has won mr. olympia for the past 6 years in a row.

The names of pro body builders amuses me...

i.e. Flex Wheeler, Skip LaCour, Dexter Jackson...

pretty cool names,

Jay Cutler is by far my favourite body builder, i've seen his training video, and the compound exercises he does is incredible, he like combines 3 exercises in 1

thats my point German

Hey Guys.

I Started a one month hardcore creatine cycle on monday. I took mesurments, photos and all the s***.

I am doing the cylce as perfect as i can. It's 3 days gym. 3 days HIIT exercise and one moderate cardio day a week.

Supps include: protien, glutimine, creatine.

I will keep you posted on the results. There are thousands of programmes out there and this one i chose because it was researched hevily.

One month. Well see the gains ;) (hopefully :D)

ps. all info re pregramme was from www.bodybuilding.com

good work steve0

i've been doing an intense program for about a month, and have awesome gains, especially in my shoulders, and back... my lats have pretty much exploded out of my sides.

keep it up, and enjoy the journey.

http://www.members.optusnet.com.au/thomson81/temp/obes buff.jpg
obes you have worked too much on your beach muscles, definately need more ab work.

I'll be back.

Hey hey what do you know... I have been through 2 oen month cycles and 2 2 week breaks (basic program) since my last post (2 posts back)

. I am allmost finished the first week of my third creatine cycle and am seeing results. I am actually very happy with my gains in mass and strength. I am currently on personal bests with each exercise.

I will post some beofr and after pics after i complete this last cycle. 3 Months was going to be my benchmark for results. I have stuck to my program very close and been consistant.

I have not put on much weight but I did loose a little fat too. (there wasnt much to loose but still)

I'm feeling good and recommend my program. If anyone is interested i can post the whole dilly ;)

hey acetame lets see some pics of u, cos i wanna get a better idea of what you have to work with

cheers,

same goes steveo

are you trying to bulk us up so that u have more muscle bound nerds to attempt to seduce for latent homosexual adventures?

http://kj.ausgamers.com/latspread.gif

that pic would blow your mind if you saw me 6 months ago

Are you doing the chicken dance or a reverse alshlee simpson jig?

hahahha yeah i am

where do you train acetame

i am doing a 3 day split at the moment
1. back and bi's and leg raises
2 chest and tri's with crunches
3 legs and delts and twist crunches

i eat 6 meals a day well 3 meals 3 proteins= shakes. 250 ml rice milk 1 bananna and 4 scoops of protein powder

and in one week i can already see results.
also doing 1 km swim 5 times a week and a 7k ride 5 times a week

lost 1 kg fat this week alone but i am looking for a training partner because i could be better if i had a spot on things like the bench and s***.

any one looking to join a gym join sports motion in wynnum it is a good gym not huge but not small has all the s*** you need

im currently gym-less atm... im looking at a few ones around... most likely uq gym cause its cheap and a few ppl here train there ... so it will be good to have a few training partners

Why go to a gym?

A while ago I worked out for one month solid with the weights I have here and it made a huge difference. Just ate a s***load of pasta and went clubbing heaps.

8-)

yeh ive been back into the weights now for 5 weeks. currently going to fitness first mt gravatt. id deff recommend a training partner, i think ive managed to find one that will last (been thru 2 that quit after a while). im training for size/strength so that i can get back into union next year. hoping to hit 85kg by end of feb.

working a 4 day split:
mon: chest/tris
tues: back/bis
thurs: shoulders/traps/neck/abs
fri: legs

I'm going to hard on fitness in holland park, friends personal training gym.

I'm going to gym about 4 days a week.

Tuesday - Arms/Cardio
Wednesday - Cardio
Thursday - Arms/Cardio
Friday - Cardio

I'm only doing these atm, well becuase I do not need to do anything else.

My arms are pretty weak, but since I've been doing my arms about 3-4months ago, i've noticed a huge amount of growth.

If I do chest or anything, i do bench press, but just benching the bar, due to not wanting to put mass on my chest, just wanting to tone it.

I've lost around 10-15kgs overall, at the lightest i've ever been at.

Doind around 30mins minimum to 1hour on treadmill and may cut back on treadmill some days to also ride the bike, need to keep mixing it up.

Planning to be 40kgs lighter but this time next year, and at this stage, I am way ahead of my goals.

just remember to stay focused.. don't let your goals get away from you.

Grunt, the goal is the thing that is keeping me going, and all the negative s*** that has been said to me over the years, I'm using that aswell.

yeah it's always good to have something like that, when i got bashed by some f*****s.. i fired up bigtime and learnt how to box hardcore :P

hahahaah 'only benching the bar to tone my chest' heh yeah i thought it was summer, should be seeing all the summer muscle plan users coming to gyms now, how do they manage to get around with such dodgey posture...

lol boxy.

gotta love ze big chest/abs and biceps with no back development and chickien legs.

this build can be found at a beach near you.

last edited by spidz at 12:41:51 27/Nov/04

i tone my ass

...

by sitting on it all day.

this vid is for u acetame

http://www.big-boys.com/articles/callonmepart2.html

im currently gym-less atm... im looking at a few ones around... most likely uq gym cause its cheap and a few ppl here train there ... so it will be good to have a few training partners

I just joined Zest...they have some special family deal - $11 a week, and you get access to all Zest gyms! :O
Ends this monday or next..not 100% :) But yeah, i might check out your plan acetame :) give it a burl! :D

Boxhead, I said that because if I bench weights, it means that my chest will just get bigger, which is not what I want.

I am trying to slim down not bulk up..builking up will come later.

I will also be geting back into leg pressing some big weights.

that has nothing to do with it, just adjust your diet and lift weights as normal in the 10-12 rep range.

benching the bar 'to tone your chest' is a waste of time.

Spidz, if you have known how much my diet has changed..then well yeah.

I don't need to do weights on my chest, so why bench with weights. I am wanting to tone it not put muscle on.

Everywhere else I am doing weights, i don't need it on my chest at this exact moment.

just so you know...you can't lose fat in an area by working it.

Also there is no such thing as tone..tone is low bodyfat combined with muscle.

low weights x high reps = tone
high weights x low reps = muscle growth

I am not doing to tone fat, becuase I know you can't. I am doing

I know what I am doing. My two mates are personal trainers. Have been for quite some time.

toned is boring... ripped or bulked is the best

yes..we all know personal trainers know everything :p

Please explain what tone is in a descriptive muscular manner - not "its when the muscles are visible and look good lol!!"

muscles only grow one way, and that is bigger.

i think gol has you.

what exercise are you doing to work your lats that much acetame, that aside keep working at it...

Odie, I only said I am wanting to build muscle in my arms..now where else.

Gol, I don't need to explain myself to you or anyone. I know what I am doing.

Don't need to get a blown gasket charlie.

So what brand of multi-vitamins do you all take?

evis: to be honest, i never even tried to train my lats much... .i did lat pull down, iso rows... just the usual back stuff.... but i have done alot of shoulder work... so imthinking that has brought them out

also

http://kj.ausgamers.com/supplements.jpg

last edited by /(ceTAME at 09:42:41 28/Nov/04

Hey guys,

just thought I'd add a little something that may not pass your minds.

Something everyone should do is get a complete blood test to check everything (blood counts, thyroid, testosterone levels, etc etc). Just to make sure everything is in order.

Edit: Changed my mind on sharing info.

last edited by Stez at 13:10:50 28/Nov/04

low weights x high reps = tone
high weights x low reps = muscle growth

HAHAHAHAHAH

i thought tayf would post here :)

well due to moving out of home, (ie not as much money) and eating a little bit better, ive lost about 25 kilos now in just over 6 months.

in may i was about 110 kilos, and now i weigh in at just under 85, which i havent been since about mid year 9. attempting to get down to about 80 kilos, and then just get reasonably ripped :)

my problem is due to having done not much real weight work and exercise (just a bit of soccer or bball a week combined with normal eating) ive ended up with a good bit of loose skin around my lower stomach and arms. any ideas on how to get rid of that quickly and unsightlylyl?

i'd suggest situps to tighten up those stomach muscles.. and dumbell curls for the arms to bulk them up and stretch the fat into muscle so to speak.. but i'm no weights man like acetame..
tung how f***ing good does it feel to eat healthy.. like i can eat red rooster and s*** and not feel really bad but then i can have a nice healthy meal and eat healthy for a few days and i just feel excellent.. i'd eat healthy food all the time if i could afford to go shopping.. unfortunatly my grandma buys a mix of both unhealthy and healthy stuff and usually the healthy stuff isn't enough for me to eat all the time and eventually runs out

also nitro what's so funny about that.. i've done that exact thing just before my last operation and my arms toned up really nicely.. unfortunatly i've just lost all of it now..

tayf and a lot of other people i have talked to dont believe in tone.

ie, it is corporate marketing to sucka those people that want to attain something with the least effort.

toning is a catchphrase used to market items that dont work at all

ps, before and after photos of nitro coming up soon.

he used to look like a swedish lesbian, one of the submissive types, with the peroxide blonde bob hair cuts, but now he looks like one of those f***off butch lesbian types, that could beat up rick james with her clit.

to be honest, i dont even know what toned means... ?

from what ive heard and context and stuff, it talks about ppl that arent ripped, but have not much bodyfat.

tone and definition is used in the worst contexts, and yeah, nitro ripped into me a month or so ago for using toned and definition when asking for advice :p

btw these QGL bodybuilding threads are always a pissa.

stez, what did you have to say? throw us an msn, im interested, mainly because im having extensive blood tests done in the new year (diabetes + other disorders/diseases run in family) to check out how i am.

tungj0r at the hotmail place dot com

As someone said earlier... muscles get bigger or smaller nothing else. If you lose the fat around them you'll see them better in the sense of making them look "toned". Its a stupid f***ing word for pilates ads.

Anyways black magic has requested some before and afters so heres me at the start of 2002:
http://fataljustice.qgl.org/images/crap/tayf2002.jpg

and here's me 2 weeks ago:
http://fataljustice.qgl.org/images/crap/Image077.jpg

thats rick james, bitch, AAAAIIGHT

well f***en done, i love these amazing success stories

i would certainly listen to nitro over anyone else in this thread. he was such a wieny when i first met him.

nitrooooohhbaby!

You look toned :P

strex pics please :P

pfft it's all in the lighting :P


jk ;)

man thats crazy

i reckon strex wouldnt have much over tayf now if anything at all...
hahaha who wouldve thought it way back in 2000/01 that nitro would be buffer than strex...

heh i remember when nitro first started getting buff and he turned up to QGL in a muscle T. All the cs geeks were like 'omg you're huge' and I was sitting there thinking, this guy is a f***ing punce.

much better now though ;)

haha tung, nitro is about 3 times the size of me. i lost it all ever since i went innactive with the army and became fulltime geek. i'm just normal now, but not a fatc*** anymore :D

yeah nitro do all the weights you want, but you will never be as tall or beautiful as me!@#

HAHAHHAHHAHAH

nitro what weights are you doing

i'll post some pics too.

mine sort of go in reverse though :/

right at the ned of preseason, late feb.

Stats: 105kg @ 10% Bodyfat

http://www.members.optusnet.com.au/thomson81/qgl muscle/preseasonresult.jpg

WOAH FATTY!!!! mid june about 2 months after shoulder and knee surgery and finally exercising again

Stats: 99kg @ 20% Bodyfat

http://www.members.optusnet.com.au/thomson81/qgl muscle/post op.jpg

still podgy but losing it a bit, note the freaky shoulders post op :/

Stats: 97kg @ 19%

http://www.members.optusnet.com.au/thomson81/qgl muscle/dodgy shoulder.jpg

and about 2 weeks ago, prolly the most flattering pose i could do, still got alot of fat to lose!

Current Stats: 95kg @ 16.5% (Goal: 95kg @ 10%)

http://www.members.optusnet.com.au/thomson81/qgl muscle/spidz massive!.jpg



last edited by spidz at 13:32:29 29/Nov/04

also if any one is about to get into or is into this and is looking for a training partner i am realy looking for someone and i am going hard so you have to be really dedicated.

let me know

Ill put up my before and afters tonight. its only been 2 months though.

And i started somwhat muscular.

Oh and ill show you a lighting comparison. I hate pictures that don;t show the normal results. Like what you look like just walking around.

Actually here a before:

http://xfc.com.au/galleries_img.php?img=562

After my last fight 5th June 2004. Dude with trophy.

you guys should post up some specific exercises and stuff. i would certainly be interested, even if i dont plan to become a bulging, twitching pile of muscles myself.

if you knew me you would know i'm a lazy f***er. i just have a few dumbells to lift if i get the urge so anything with just that would be helpful.

s*** you looked great in that first pic spidz... pity you lost it all :(

I wanna see a pic of Acetame the great!

its earlier in the thread i think john.
ps, you suck. ass. and dongs.

Oh yeah it is too.... hmm I don't think anyone that small should be going around giving advice... no offence Acetame. I would suggest that everyone listen to Spidz, just take a look and compare the pics ffs!

asif spidz. nitro is the s***. thats a far bigger percentage increase imo

So what? Spidz still had the better body. Its not that hard to put on muscle when you start small. You can get to a decent point pretty quick, its harder to get past that though.

http://xfc.com.au/galleries_img.php?img=561

Another before pic from the same fight. It was just before I started my weight cycles and the smallest I have been.

69.8kg (i fight under 70kg)

last edited by steve0 at 17:24:35 29/Nov/04

just because you get the best results doesn't mean you know more than someone else. I'd take the advice of Ronnie Coleman's trainer before i took the advice of Ronnie Coleman.

Sure acetame is f***ing small, but apparently he's a fair bit bigger than he was 6 months ago. It won't happen overnight, but it will happen ;)

i'm gonna start training with ace soon maybe so it should be good. My progress is slow but I'm enjoying it. When that first pic was taken i was benching around 130kg, when the beach pic was taken i was benching around 40kg. I'm up to 80 now and making solid progress.

though i still need 50kg assistance when doing chinups!

69.8kg steveo!

The guy you beat must have been a downs syndrome midget :D

Also, I take it you dont do much of your training out in the sunshine :P

He was 72 KG. Wanna see what fight 72 kg looks like? -->

http://www.xfc.com.au/fighterimage.php?id=63

And yes I have irish skin so... working on it.

Looking at the pics now I got down a fair bit of weight. Fighting over 70kg is crazy in oz. There are some big motherf***in 75-85 kg fighters out here.

i'm 100kg and i'd prefer not to fight a 70kg guy who knows his s***.

I like my teeth.

how tall?

this thread is sooo homo!

'Oh plz tell me how to make my love muscle bigger, Mr Man?'

blech! www.mansecks.com

You can tell Slaps forhead has been working on nothing but his forhead :P

Ok anyways i haven't read the entire thread but i'm currently 175 cm tall and just under 65. Basically i eat whenever i feel like it and used to play indoor soccer twice a week. I consider myself decently fit but could be better. Although since the absence of excercise and the lack of eating regularly due to ramadan and fasting, i've found myself to be very weak lately and find it very hard to put on weight ever since. Now that ramadan is over i want to start over again and essentially want to put on atleast 10 - 15kg's to get to around 75kg or even 80kg.

The noob question is: What would i need to do put on that extra weight ? What's a good diet for my situation ? an anmial diet such as acetame's ?

Another thing, I've broken both of my arms in soccer when i was 15 and 17. The second one was alot more severe as i broke the 2 bones in my arm and needed surgeory for metal plates and what not. As a result my entire left arm from the writst to the shoulder has gotten alot skinner and weaker. What's some good excercies to try and get that arm up to strength and more healthier looking like the other arm ? or would i need to eat everything in sight first then worry about excercising later.... or both.. or what....

NOOBin.

Batting.

Batting with a cricket bat ? or batting in bed ?

heres a pic of me after a nights training..

what level boxing do you compete at steve-o? i was asked to take up full time trainin for UFC, dont know if id be up for it atm tho :) i had been trainin by myself for years just at gyms and in the setup ive got at home with a few huge bags, my trainers over time thought i could kick butt but i dont think its a best sport for existing knee injuries

this is kickboxing of course, been doin it for years and years been doin it on and off hardcore for quite a while, of course im a few weight divisions up, middle weights im in

had actually just had a fairly rough spar with one of the ex world champs, copped a few hard hits, might be noticeable :)

CLICKY


last edited by bard at 18:33:16 29/Nov/04

last edited by bard at 18:40:10 29/Nov/04

They look like boxing gloves to you :P

I train MMA also (ufc, nhb, pride, mma, whatever you wanna call it)

I have been training for 3.5 years at Redlands No holds Barred and for Team Bracca at Brisbanes West End.

I fight for the XFC www.xfc.com.au (i did the site and work for them doing artwork etc) I attend most MMA events in oz such as Xtreme Fighting Championship, Spartan and Warriors Realm.

I train boxing, muay thai greco roaman and Bralzilian Jiu Jitsu. All for the 3.5 years. Heaps of fun.

Won a bunch of stuff etc. I train with 2 of my mates who are at the same level.

u on msn dude? easier to chat on there

jimbobardy@hotmail.com

/edit i said boxing, as in what sort of boxing including kickboxing/mma etc :)

last edited by bard at 19:42:37 29/Nov/04

OHH MAH GAAWD LOLLIES!#!$!shift-1 I found Acetame!

http://users.bigpond.net.au/Skitza/singleman.JPG

nice one skitza :) that poor fellow has been watchin too many poon vids :)

everyone here is so quick to judge...

but the fact is, i had a body as thin as nitro's when i started 6 months ago.

the thing is if you've ever tried gaining mass starting at ectomorph status, you will find it is bloody hard. of all they places to start, it is the hardest.

so cut me some slack, i started doing this properly 4-5 months ago...

I know mate, just giving ya s*** ;)

I'm going to start going to the gym come January (once I get 2 full time paychecks and can afford it). I don't plan on ending up looking like Tayf thats for damned sure, more the kinda build Spidz had in that early pick would please me..

But mostly I'm gonna start working on stamina etc, I get to tired at the end of my basketball matches and can't bowl more than about 12 overs straight without feeling buggered (halve that in 35 degree heat) in Cricket.

Also been told by a physio that i need to do a lot of work on my shoulders (kinda double joined I can put an arm behind my head so that the elbow touches the shoulder (picture a flat arm across the shoulders)....

p.s tayf u best stop soon, remember the bigger u get the smaller down stairs will look :P~

yea. no harsh feelings acetame :)

its a forum, s*** happens :P

Get some blood work done fade2black

get a complete scan

liver, kidney, cell count, testosterone levels, thyroid, pituitary

everything.

Don't pass this off lightly - it won't cost u a cent and will only take a few minutes of your time.

and can't bowl more than about 12 overs straight without feeling buggered (halve that in 35 degree heat) in Cricket.

dude, that doesn't make you unfit. 12 over spells for a fast bolwer is a f***ing hard workout.

also, tayf wouldn't be as big as i was in that pic - its just the angle. Not competing just saying, if you don' want to get too big you're better of going with nitro's methods. My build was purely rugby orientated and that was right at the end of a cutting phase.

To the dudes who posted their picture..++++ physique's and effort put into them. Good work.

Man I've got a mate who started out ectomorph, it didn't take him that long to get big. I guess you are going pretty well given the time frame, but if I was you I wouldn't be giving out advice all the time....

Yeah well if I was you Anarot I'd shut the f*** up already? Seriously you've got a mate who's done everything bigger, better or faster - who gives a flying f***? What point are you trying to prove? None. Your part of the reason this country is famous for a little thing called tall-poppy syndrome.

Anyways cheers for the comments fellas.

Yeah spidz 105 @ 10% is big. I'm 87 @ 10-12% (6'0 though). And yeah I can't flat bench 130 lol. But hey, I was only pushing mice a little while ago.

last edited by Nitro at 23:48:59 29/Nov/04

i find, gaining muscle naturally working outside, eating normal food, much more satisfying

Should just do the farm boy methoud. eat heaps of dairy.. chew straw and wrestle steer.

There such stron gcats.. like Steve Irwin. He does MMA with a fighter(bodyguard) Danny Higgins. He reckons steve is strong as f*** and has insane grip strength.

http://www.crocodilehunter.com.au/australia_zoo/the_zoo_crew/new_website/ju-jitsu-dan.htm

bloodtest hey..yeah i prob should take one of those, i think my cholesterole would be pretty shocking. I live out of home and i can't remember the last time i bothered cooked myself dinner.

steveo - that fighting you do appears to be pretty nuts. I assume you toughen up over time. but still, wouldn't you look like a bucket of smashed crabs all the time? or is a case of "you should see the other guy" How often do you have comp fights?
I would be the guy on the ground going "not the face!" cuz.. u know.. for work, I have to keep the bruises down... yeah, i aint no frikkan girlyman!

I'm 6'3" so sounds like a pretty similar build then.

What sort of weights are you pushing now? Not interested in maxes, but actual weight and rep range. Deadlifts, squats and bench are good benchmarks.

atm I'm benching 85 3x8 or failure, but making good progress. At my strongest i was doing 130 8,6,4. Squatting 200 to the floor and can't remember deads. but atm i still haven't got back into deads or squats as my legs are just too weak.

was you pic taking in bulk or cut? looks like you have added some fairly decent mass there, tris look overworked (or podgy :P) though ;)

as for acetame, i think he can say what he likes he has done his research and its working. I thihnk going from ecto is by far the hardest thing to do. Way harder for a skinny runt to make gains than it is for a fat c***.

Hey spidz judging from those pics I think I saw you tonight at UQ, how old are you I thought you were mid 20s you looked alot younger so I couldn't recognise where I had seen the face. I was blue singlet / canterburys.

Stop bitching guys. It's an individual sport it's not about comparing oneself to another. Unless of course you're competing, and even then no one knocks each other.

imit: I'm 23 and was at the gym tonight.

dun remember blue singlet and rugger though, don't really take much notice.

i was footy shorts and grey t-shirt - the podgy guy sruggling through a chest workout.

Hey spidz judging from those pics I think I saw you tonight at UQ, how old are you I thought you were mid 20s you looked alot younger so I couldn't recognise where I had seen the face.

also, thats a bit weird, considering my face isn't in any of those pics ;)

last edited by spidz at 00:39:21 30/Nov/04

Here's my pic, soz for camera and bad lighting. I don't know how much I weigh (i'd hazard a guess at mid 90s at 6'3" with upper teen BF%), I lost around 20+kg I think from when I first started working out over a year ago, I lost alot of that at the start of this year due to actually eating a cutting diet. The rest of this year i've basically just been at the gym in body but certainly not very much more motivated than having shakes and fish oil in my diet. I'm definitely more muscular in that time but have gained little strength.

Also I'm just not a particularly strong person, but size is more natural. I was doing singles for deads at 140-150 I think, though I haven't gone heavy on them in a while. My BB bench hasn't budged in close to 8mths and still remains somewhere around 70. Though interestingly I put up 32.5kg DBs for 8 reps on incline today. Front squat is around 90kg for 4x8. And I cleaned 80kg for a single.

I'm kind of over being strong and know that I would have to do a proper bulk to gain strength. I'm planning on adding back some more cardio starting actually this week, but I don't know if i'll be terribly bothered with my diet, though I think lately I've been struggling to get in much more than 2000 calories except from days where alcohol is involved, so its not helping much. I'd like to get towards 90KG with 9-11% BF but i'm not nearly as motivated these days cause i'm pretty happy with how I look regardless, meh.

Onto the pic:

http://members.iinet.net.au/~mcmazz/imit.JPG

somewhere around 70. Though interestingly I put up 32.5kg DBs for 8 reps on incline today.

thats is very interesting actually, maybe you should start adding weight to your bench. I've found with alot of people that the only reason they aren't increasing strength is because they aren't actually trying by adding more weight.

I bench ~80 and would struggle to put up 32.5's on incline db. In fact I'm pretty sure I can't.

Yeah I'm not evoerly fussed on what i push, but I figure when i get stronger that means my muscles are getting bigger which = results. I would also at least like to reach previus strength levels just for piece of mind.

and yeah recognise you from the pic, about same height as me, saw you upstairs in the stretch room i think.

Rohmel I fight whenever there is a good offer. And yeah its funny re getting smashed up. The worse I have been hit was actually a sniper at a pub :( My nose was pissing blood but recovered very qucik

ps. dude lost at least one tooth fron witness accounts ;)

It's not that bad training though. You get use to being hit. And the better you get the less you get hit. so...

Before my training I was a little under 130kg, as of yesterday i am now 119kg. Even though it's 11 kg and I can't see any difference, I can feel it.

I've noticed i have more energy im not as lathargic anymore, actually excited about things.

And foremost excited about going go the gym.

6', 83kg, 12% BF, weapon...

Only do PT twice a week and eat everything i want (takeaways usually 1-2 a week) and drink a rather large amount per week.

f*** i'm good... ;)

spidz

my main lifts:
40kg db's inc bench
10kg weighted dips
squat 120kg
leg press 280kg
deadlift 140kg
40kg 1 arm rows
20kg db curls
chins

Those are all in the 8 rep range. Back is my strong point, chest is lacking I feel, arms have always been strong for me so I avoid training them - just do the compound lifts. Legs are obviously pathetic but I only started training them at the begginning of the year. I was only squatting a 10 plate each side of the bar, and 120 kg on the leg press lol.

Umm tall poppy syndrome? He's not a tall poppy.... thats my whole point. I just don't like people going around giving out advice who haven't really got the grounds to do so. Why did you go so sick at me? Its not like I'm calling him a deads*** or anything ffs. Obviously its harder for ectomorphs but its not that bloody hard. Have a cry fag, geez....

Anyway, I'm the same as you, I hadn't done any leg work until about 8 months ago. Started out squatting 40 and now I'm at 110 for 8 reps (I'm 5'9, 74kg).

Spidz I have a similarly gay shoulder problem as you. When I broke my collar bone it didn't heal particularly straight so one of my shoulders is shorter than the other... doesn't do much for symmetry :(

last edited by AnaRoT at 12:57:18 30/Nov/04

thats is very interesting actually, maybe you should start adding weight to your bench. I've found with alot of people that the only reason they aren't increasing strength is because they aren't actually trying by adding more weight.

I think it's something to do with my left shoulder, I was in a car accident when I was 14 and had physio for 6mths or so on my shoulder, it sits really high up and my lats / shoulder blade feel connected differently than on my other side. I think my forms sketchy for sure as well, but similarly i'm not particularly strong.

Perhaps thats part of my problem as well (see next post up). I can bench 70 for 12 easy but 80 I find quite hard (like harder than it should be). I can't really find a problem with my form so maybe its that my shoulders are unbalanced? Its probably more likely that I just don't eat enough :P

Spidz what sort of shoulder exercises did you do to achieve the look in your first pic - your delts look pretty impressive.

last edited by AnaRoT at 13:03:23 30/Nov/04

Im no gym junkie but i do care what i look like and my physical capabilities... I only do dumbell related work at home in my garage and a few other things, squats and some other s*** i dont know the technical name for :D

I am 17 at 178cm tall and 73kg not sure on my BF% but it would be around 10ish!

I could comfortably squat 100kg naturally for 12 reps but i never really liked/enjoyed them so i just remained at that and kept it simple!

Also i thought was with bicep curls there is no real point in doing big weights as its all about contracting and concetrating the muscle, ive kept my weight at 10kg (+ lil bar thingy) and really concentrated them and i think it is much better.

As for the rest i do dumbbell chest press, incline decline and flat, bicep curls, flat bench fly's, shoulder raises and one where u hold bar down at waist and lift to ur chin, squats every now and then, sit ups and dips.

I think thats all!

Nitro: they are some impressive lifts.

40kg DB on the incline is nothing to be sneezed at. Clearly back is your strong point. I'm very different to you in that i've always been very weak in the arms, but i still pretty much train everything evenly. Eg. I currently only hammer curld 12.5kg DB's and even when i was in greatr shape i was only really doing 15's.

and for sure, you definatley need to work on your legs. Good to see you are doing the decent exercises. Squatting is an awesome exercise, except when you can't walk properly the next day ;) Stay away from stuff like leg extensions and hamstring curls they will do more harm than good.


Anarot & Imit: yeah i ahve busted my left colarbone wuite badly a few times but it has never looked as bad as that until after i had the joint fixed this year in the rotator cuff. It's slightly weaker for sure, but it really shouldn't effect your gains in strength on bench too much.

Spidz what sort of shoulder exercises did you do to achieve the look in your first pic - your delts look pretty impressive.

my favourite shoulder workout is lateral raises, i was actually doing 20kg dumbells for this pre injury which is f***ing huge ;) My entire shoulder workout consists of:
Lateral Raises
Upright Rows
DB Shoulder Press
Standing Military Press
Shrugs

occasionally i might do a few sets of clean & jerks as well.

however atm while i get back into shape i am working a three day split so have combined my shoulder and leg day so my regime isn't as wide.

I'm 5'11" 70kg.

My max 8 reps are: (not really impressive)

Bench: 75kg

EZ Bar preacher curl: 47.5kg atm

Hammer Curl: 17.5kg

DB Shoulder Press: 20kg

Shrugs: 160kg total on shrug machine

Lateral Raises: 12.5

T-Bar row: 60kg

cant be bothered with the rest.

I have not hit any walls with the gains so I guess it's only gonna get better. I'm happy with my stuff atm and will just keep at it.

s*** spidz thats a lot of exersizes for shoulders! I do mainly at the moment dumbell presses and upright rows with dombells. I find when I go heavier with lateral raises my traps tend to do a lot of the work, mainly due to the fact they are heaps stronger than my delts cos I do quite a bit of deadlifting (a few weeks ago I deadlifted 110kg for 8 - I think thats pretty decent for my size :P).

And yeah, nitro incline bench with 40's is impressive stuff - you must have a decent chest - show us a front shot!

i don't do them all in one day.

i have recently decided to change my routine every time I go to the gym. I still work the same muscles but I do different exercises for those muscles.

much more variety and i find i hit them harder that way, as i've never really enjoyed a 3 day split but this way its a bit more effective.

Lol ok that makes more sense... I was thinking if you did all those in one program, a significant part of the program must be roids :P

I do that too, do different exercises almost everytime. It keeps you from getting bored as well as stopping the muscles getting to "programmed".

Cheers rot, I'll get one tonight and put it up.

My split is like this by the way:

monday - legs/abs
tuesday - chest/tri's
wednesday - off
thursday - back/bi's
friday - legs/abs

I layed off the shoulder specific work because I could feel in my pressing movements my strength was coming predominantly from my delts and tri's. Sometimes on chest day I wont bother training tri's I'll do some military press and laterals. My chest is catching up now, once my legs are in order I'll go back to a less biased split. I'm really trying to smash my calves too, so I just superset seated and standing calf raises with my other exercises when people aren't using the machine.

You guys should check my split out...

-Wednesday:Shoulders/RC/Biceps/Forearms
-Thursday:
Legs/posterior calf
-Saturday
Back/Traps/Abs/Serratus/Forearms
-Sunday:
Chest/Tri/Tibialis anterior + inversion and eversion

Thats the basic stuff..sometimes I do more sometimes less and I usually do sprinting + some ball work twice a week.

too specific for my liking.

yeah I prefer the shutup and jam approach :D

So im sipping my post workout shake right now....

Nutralife Vanilla protein : 35g of protein (about 3 scoops)
60g mix of dextrose and malto-dextrin
Some salt

And a nice 1 litre jug to top it all down

What do you all do for Post-workout?

2 toasted sandwhiches with potien shake and does of creatine-L-glutamine. (little after)

(and please no lectures on what you have heard about taking these things together etc, im sick of opinions)

at the moment i diet and exercise consists of.

6am: 1 km swim
6:45 : protein shake (40gm protein 30g carbs
7:15 : 3.5km ride to gym
7:30 gym
8:45:3.5km ride home
9:00 breakfast
11: protein shake
1: lunch
3:30: protein shake
6: dinner

post workout i have 3 scoops of wpc/wpi blend with water and some chicken or ham.

the only other thing i take is glucosamine (sp?) which is for cartlidge growth and joint recovery.

glucosamine

Apparently this stuff is really good. I've got a problem with my knee and a guy at my kungfu recommend me trying this stuff as it has worked for him.

Any ideas how much and where I can get this stuff from? Also a correct spelling for the product would help too ;)

i use the stuff that Dennis Lillee endorses, i'm a sucker for good marketing.

it comes in a bright sort of light red clear container and you can get it at most chemist.

I have serious knee trouble and this stuff rocks, i can honestly say it does help. I've been told you can buy it in powder form and that its better this way so when i run out of my current tablets i'll try the powder.

here is a link to the stuff i currently use, and my spelling was right!

Bleh i'm just 45g WPI (redbak tropical flavour) + water, straight after, ie in the car. I used to go 50g dextrose + 50g WPI during my best dieting days, now I cbf. As I eluded to most of my diet is s***ty, my carbs come from beer.

5th June 2004
http://xfc.com.au/galleries_img.php?img=561

Now after 2 months of gym so far.
http://www.steveodesign.com/work/other/2_months.jpg

Ya dont look like a geek in 2nd pic steveo. :P


Changed alot on 2months.

got smile?

Good stuff steve. You trying to up the weight class you're in?

Also what was the trophy for?

notice the green sign in the background?

I'm guessing he won some kind of trophy for being an SK ;)

haha @ spidz

haha ^^

hehehe nice one.

hah. SK lol. nah thats sin the skin a tattoo place that sponsors the www.xfc.com.au

I got the trophy for winning my fight .. umm like UFC style fighting. most people understand when you just say ultimate fighting championship rules.

Yeah I will hopefully go up to fighting under 75kg at weigh in no fat, no water retention. then get up to approx a mmore natural 76-78 by fight time (after gettting all my fluids back etc)

Yeah there has been some good gains and i am really happy with my program... it;s working so ill stick with it. and for a smile... nah... i don't work those muscles

My penis's name is iron. would you like to go to the gym and pump some iron with me?

That was terrible, Moo

Get your glucosamine and any other vitamins and minerals from www.1fast400.com

Price s***s on anything here. It's a US company but my s*** always arrives in about 3-4 days which is quicker than Aussie ordering anyway.

I usually get my stuff from www.bodybuilding.com .Have you ever compared their prices?

i use the stuff that Dennis Lillee endorses, i'm a sucker for good marketing.

it comes in a bright sort of light red clear container and you can get it at most chemist.

I have serious knee trouble and this stuff rocks, i can honestly say it does help. I've been told you can buy it in powder form and that its better this way so when i run out of my current tablets i'll try the powder.

here is a link to the stuff i currently use, and my spelling was right!

Awesome thanks for that mate, we'll definitely check it out tonight.

Glucosamine & shark carcass or something is what I used. It fixed up the beginnings of tendonitis in my wrists quick smart