• Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
    4,391 replies, posted
[QUOTE=Region;36864395]What do i do if i eat alot, 3000-3500 cals a day, slleep maybe 7-10 hours a day, and work out religiously but havnt gained weight for about a month now?[/QUOTE] Post your diet and your workout plan.
eat more
Would deloading work? I never deloaded in my life. Uhh lets see. Morning - Eat 3-4 eggs, and a can of chickpeas with 2 cups of milk. Lunch - Eat 2-3 chicken thighs with a cup of rice and 2 cups of milk. Dinner - Eat 2-3 .8 ounce steaks with half a cup of rice and 2 cups of milk. Night time - 2 Cups of milk and a can of chickpeas. Didn't include water and salad in this diet but i drink half a gallon of water a day and eat a bowl of salad a day.
Take a week off from lifting and take in more carbs.
I have a bit of an unusual request - can someone make me a workout plan I can do at home using my weights/floor to improve my general upper body tailored specifically for Ramadan please? What this will mean in terms of diet is that I'll have a biggish breakfast at 3am, not eat/drink until 9pm and have a biggish dinner at this time. So I'll really only be able to work out from 8pm onwards :( Also I'm just under 6' and weigh 70kg. Thanks
You're essentially doing intermittent fasting, just not sleeping through most of the fasting period like most people do. You don't have to eat directly after working out, the whole "metabolic window" thing is broscience. Food takes 8-9 hours to digest so whatever you eat 30 minutes after you workout isn't even going to hit your muscle for a good handful of hours. In reality, protein synthesis is increased for the following 24 (some even speculate up to 48) hours. So there's nothing wrong with working out during the day and just not eating directly after. You're allowed to drink water right? As long as you stay hydrated there really isn't a problem with working out fasted.
[QUOTE=Shovelpass;36888676]You're essentially doing intermittent fasting, just not sleeping through most of the fasting period like most people do. You don't have to eat directly after working out, the whole "metabolic window" thing is broscience. Food takes 8-9 hours to digest so whatever you eat 30 minutes after you workout isn't even going to hit your muscle for a good handful of hours. In reality, protein synthesis is increased for the following 24 (some even speculate up to 48) hours. So there's nothing wrong with working out during the day and just not eating directly after. You're allowed to drink water right? As long as you stay hydrated there really isn't a problem with working out fasted.[/QUOTE] Not allowed to drink water, thats the problem :( so I cant overdo it unless it's close to food time
I've started eating a lot of tuna. At first I didn't really like it but now damn it's delicious. [editline]23rd July 2012[/editline] A few of my friends at school were Muslim and had to Ramadan. I felt so bad for them one time when we had a school basketball tournament and they couldn't even drink water. You seem to be in a tough one. :/ Maybe just workout before dinner when you can eat and take it easy during the day.
[QUOTE=Alcapwne;36887307]I have a bit of an unusual request - can someone make me a workout plan I can do at home using my weights/floor to improve my general upper body tailored specifically for Ramadan please? What this will mean in terms of diet is that I'll have a biggish breakfast at 3am, not eat/drink until 9pm and have a biggish dinner at this time. So I'll really only be able to work out from 8pm onwards :( Also I'm just under 6' and weigh 70kg. Thanks[/QUOTE] I have a great workout plan. It's got two steps: 1. Do SS. 2. Don't do Ramadan.
[QUOTE=Badballer;36894062]I've started eating a lot of tuna. At first I didn't really like it but now damn it's delicious. [editline]23rd July 2012[/editline] A few of my friends at school were Muslim and had to Ramadan. I felt so bad for them one time when we had a school basketball tournament and they couldn't even drink water. You seem to be in a tough one. :/ Maybe just workout before dinner when you can eat and take it easy during the day.[/QUOTE] Might want to lower your intake by a lot. [url]http://www.bodybuilding.com/fun/mercury-in-fish-scare.html[/url]
Anyone know any good bodyweight leg exercises? The ones I found around the internet and youtube don't seem to be very effective.
Bowler Squats, Prisoner Squats, Split Squats, Pistol Squats.... Glute ham-raise....
not to be rude but why are you restricted to bodyweight leg exercises? you could easily just pick up a couple buckets full of dirt or something and squat with that or like a couple sandbags or something idk just something heavy
I've tried doing hack squats. They are a bitch, I haven't been able to complete one single rep. Any exercise that i can do as a substitite?
[QUOTE=KlaseR;36919663]I've tried doing hack squats. They are a bitch, I haven't been able to complete one single rep. Any exercise that i can do as a substitite?[/QUOTE] I remember trying Hack Squats, and they were pretty difficult. Though, I tried doing it in a smith machine, that helped a lot.
Most gyms should have a hack squat machine.
So, I'm 5'7 and weigh 131lbs. I have 21%BF how do I get this lower? I want to get skinnier and all I've really been doing is weight training, and I'm not that big, I think if I can go for runs every day it'll bring on definition easier or something?
By changing your diet and cycling off and on carb days you can lose weight to an extent. The rest has to do with how much daily activity you do and hormonal issues. (i.e until a certain percentage of fat you can just shed it with no problem by the above parameters)
I find it really hard to cut carbs because I often forget thinking "Shit this has carbs in it, better not eat". How many carbs do you think I should eat p/day? I'm going on holiday in 4 weeks and I want more definition to what I have on my abs. What can I do to do this - whilst losing weight? I was thinking runs most days a week (Has to lose a lot), and just continue the normal core work. What can and can't I eat carb wise? Basically can someone just plan out the amount of protein i need(I have shakes) and how many carbs I am allowed.. and more stuff, I do want this weight gone ASAP aswell as definition.
[QUOTE=KlaseR;36919663]I've tried doing hack squats. They are a bitch, I haven't been able to complete one single rep. Any exercise that i can do as a substitite?[/QUOTE] What's hard with hack squats? Stop using too big weights that u can't handle. If smith hack squats or machine hacks are too hard you can always do these [IMG]http://www.body-mind-strength.com/assets/free_weight_leg_exercises/straight_fitness_ball_dumbbell_wall_squats_finishing.jpg[/IMG]
welcome to my school weight room [IMG]http://4.bp.blogspot.com/-kH6jjj80eg0/T_XVcIx-fPI/AAAAAAAAH7k/XtDz8jTPak8/s640/all-day-every-day-23083.jpg[/IMG]
[QUOTE=Baf;36919697]I remember trying Hack Squats, and they were pretty difficult. Though, I tried doing it in a smith machine, that helped a lot.[/QUOTE] Why not do skateboard-squats? [media]http://www.youtube.com/watch?v=-D7Hv4L1F60[/media]
[QUOTE=polarbear.;36938874]welcome to my school weight room [IMG]http://4.bp.blogspot.com/-kH6jjj80eg0/T_XVcIx-fPI/AAAAAAAAH7k/XtDz8jTPak8/s640/all-day-every-day-23083.jpg[/IMG][/QUOTE] Every time I see this picture I am amazed at how nobody has mentioned his insanely long arms.
Can anyone recommened a chinup bar that doesnt need to be screwed into the wall or anything? I'm moving to an apartment where i don't wanna go drilling holes into everything but i'm in desperate need of working on my legs and i found a routine that uses a chin up bar for a full body one. If your wondering why i dont join a gym i'm unemployed at the moment and all the gyms round here are min £50/month
[QUOTE=polarbear.;36938874]welcome to my school weight room [IMG]http://4.bp.blogspot.com/-kH6jjj80eg0/T_XVcIx-fPI/AAAAAAAAH7k/XtDz8jTPak8/s640/all-day-every-day-23083.jpg[/IMG][/QUOTE] reminds me of a pic i saw the other day lol [IMG]http://weknowmemes.com/wp-content/uploads/2012/07/friend-dont-let-friends-skip-leg-day.jpg[/IMG]
[QUOTE=Thaard;36941836]Why not do skateboard-squats? [media]http://www.youtube.com/watch?v=-D7Hv4L1F60[/media][/QUOTE] I hope you are joking. [editline]26th July 2012[/editline] [QUOTE=Erasus;36932780]I find it really hard to cut carbs because I often forget thinking "Shit this has carbs in it, better not eat". How many carbs do you think I should eat p/day? I'm going on holiday in 4 weeks and I want more definition to what I have on my abs. What can I do to do this - whilst losing weight? I was thinking runs most days a week (Has to lose a lot), and just continue the normal core work. What can and can't I eat carb wise? Basically can someone just plan out the amount of protein i need(I have shakes) and how many carbs I am allowed.. and more stuff, I do want this weight gone ASAP aswell as definition.[/QUOTE] No carbs = fish, meat, eggs..... that's how the formula works. Fuck counting calories, just keep training hard preferably high volume low intensity workouts and keep your daily life active. 4weeks is more than enough
[QUOTE=Seith;36944462]I hope you are joking.[/QUOTE] do you think??
Mostly, I do not
I'm always serious.
So on the topic of little carbs I made my dinner tonight, is this okay? 4 eggs, ham, tuna, onions into a quiche like sort of dish? It was amazing.
Sorry, you need to Log In to post a reply to this thread.