Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

3 litres of whole milke a day ~2500 calories and ~100g protein [editline]17th February 2015[/editline] just read there actually that lots of milk is bad if you got astma, increases mucus production, I used to have astma as a kid which might explain why I've been coughing up litres of phlegm every day for the past few months [editline]17th February 2015[/editline] I'm not going to stop though, gains are too good

drinking that much milk is also a good idea if you plan on developing lactose intolerance

you guys are pussies i drink a gallon of milk a day like it aint shit

Too much of anything can be bad.

I'll cross those bridges when they come

[QUOTE=TrannyAlert;47156838]What is the best supplement to take for just pure calories? I have trouble putting on weight and literally need about 3k calories a day to put a little weight on.[/QUOTE] Look for a very clean mass gainer, minimal sugar, and the best ingrediants. I've only ever taken two, mutant mass, and mammoth mass. I gained pure fat on mutant and I never took much, im on my second bag of mammoth mass and its been working substancially.

[QUOTE=loopoo;47151226]Uni gyms are always a nightmare cause everyone and their uncle joins it.[/QUOTE] yeah, and it doesn't help when over 60% of the gym is machines and there's only one bench and everyone IS ALWAYS USING THE BENCH

[QUOTE=Bonde;47157107]My old gym teacher told me about 7 days will pass before you start loosing muscle mass. I haven't checked it though.[/QUOTE] I've commonly heard 24hrs and a week. I don't know what is true though. I do know that from an aesthetic stand point, things will decrease quicker than strength. I'm sure, all other variables aside, if you simply stopped lifting for 2 weeks there would be enough of a difference to notice, but even then, I've heard of that being a period of rest for certain competitors leading to a competition. So, really, everything is pretty subjective to lots of variables.

[QUOTE=NO ONE;47158826]I've commonly heard 24hrs and a week. I don't know what is true though. I do know that from an aesthetic stand point, things will decrease quicker than strength. I'm sure, all other variables aside, if you simply stopped lifting for 2 weeks there would be enough of a difference to notice, but even then, I've heard of that being a period of rest for certain competitors leading to a competition. So, really, everything is pretty subjective to lots of variables.[/QUOTE] personally i got pretty sick over the holidays and i was bedridden for roughly 2 weeks and barely ate first workout when i came back, i lost roughly 10kg off my max bench, 30 kg off squats, and about 20 kg off my deadlift currently i'm back at a 5 kg deficit though, so its coming back rather quickly

[QUOTE=aznz888;47158857]personally i got pretty sick over the holidays and i was bedridden for roughly 2 weeks and barely ate first workout when i came back, i lost roughly 10kg off my max bench, 30 kg off squats, and about 20 kg off my deadlift currently i'm back at a 5 kg deficit though, so its coming back rather quickly[/QUOTE] Yeah same here, I can take a week break easy and not lose much strength at all, but 2 weeks and up (was fukken sick), and I start losing a bit of strength. Not that much but its noticeable [editline]17th February 2015[/editline] [QUOTE=TrannyAlert;47156838]What is the best supplement to take for just pure calories? I have trouble putting on weight and literally need about 3k calories a day to put a little weight on.[/QUOTE] Mass gainers as Valon said, but I'd avoid them if you cant just get higher calorie foods (unless price isn't a problem of course)

I took ~10 weeks of lifting, september last year, my lifts were down quite a bit when I came back but within 3 weeks they'd returned to what they were.

Also my uni gym has more dumbbells in the squat rack area than it has in the actual rack, along with no clear label on most of them. And all the weights are different sizes so it can offset a deadlift badly. Don't even bother anymore with it, just go to the one I have been going to the past year or two

Gonna get operated on this Thursday, meaning i can't do anything involving arm or chest muscles. Should I just take a break or continue working on legs and abdominal/back?

I just realized I'm pretty content with my body. Facial aesthetics are improving, beard game is getting thicker and patchy spots are clearing up, and I'm finally leaning out at 245-250lbs. It's a slow process, but honestly I'm happy with what I've accomplished up to this point. But this is only the beginning. [editline]18th February 2015[/editline] [video=youtube;w-4AWYdJCvE]http://www.youtube.com/watch?v=w-4AWYdJCvE[/video]

So I'm hitting the gym every other day going on a Reg Park workout. My max squat is at 150 at the last set (for the 5x5 I usually start at 100 and add weights after each set. Is this appropriate?) I also alternate front and back squats.I have unfortunately yet to do my deadlifts because the rec center fucks reserved them for all these other people, but I can easily suspect I can go about 200 or a bit more for maxing. And of course I complement these with other workouts suck as curls, military press, etc. Days not going to gym I go out for a run, about 3-4 miles on hilly terrain at a 7-8 min pace, usually per week I get to 10-12 miles of running. I'm in sore need (no pun intended) to get a protein supplement and I have been talking to a GNC rep and I'm a little skeptical to what he is advertising/speaking of. Are there really supplements out there that could 'target' specific fat to burn or is that just snake oil?

What are your goals? If you're trying to put on muscle, your running days are going to destroy your gains from the gym, because you're supposed to be resting when you're not at the gym as growth happens outside the gym. But you might be cutting as you do mention the 'fat burn' supplements, but you're not going to get any better with your performance at the gym while on a cut, given you'll probably lose a slight amount of muscle on a cut. As for the supplements that are supposed to 'target' certain areas of fat, afaik that's nonsense. You can't target specific areas of fat unless you have surgery. You just gotta accept that if you're a guy most fat if put on will go to your gut, or if you're a girl it will go to thighs. I've heard the term 'calorie partitioning' being thrown around a bit on the Internet, I dunno if there's any truth for that (might be, I dunno) but I think that has more to do with where the inevitable fat gain goes when bulking. Best get someone else's opinion on here though, I'm relatively new so nowhere near an expert on this stuff.

[QUOTE=CabooseRvB;47161574]Are there really supplements out there that could 'target' specific fat to burn or is that just snake oil?[/QUOTE] The supplement industry is one big snake oil industry.

So what's the one that 'you cannot go wrong with?' If such thing exists.

Nothing really. Out of all the supplements out there, the only ones that aren't pure bullshit are Protein Powder and Creatine. Even then, a decent diet will easily eliminate the need to use protein powder, it's mostly useful out of conveniency if you don't have the time to make yourself an actual meal or also useful when cutting. As for Creatine, it's a very small boost, nothing people will promise you though, it's not steroids so don't expect anything crazy from it but it's popular because it's so dirt cheap and actually does something, no matter how minimal.

From the way things look I will probably just stick with protein powder since I am also cutting.

no such thing as a life thats better than yours

[QUOTE=OHNOES;47161132]Gonna get operated on this Thursday, meaning i can't do anything involving arm or chest muscles. Should I just take a break or continue working on legs and abdominal/back?[/QUOTE] dude it sucks but making sure your body is healed is worth it to avoid awful damage that would take even longer to heal, just 100% take it easy for a while I didn't want to take 4 weeks off but I'd rather make sure my body's safe rather than run the risk of bursting my spleen and possibly dying of internal bleeding

What's the best way to eat for clean bulking? I recently got into an argument with my wife about bread.

Well bread is 50/50. For me, pasta/bread/wheat bloats the shit outta me but its very useful for tacking on calories and is healthy to an extent. The bloat goes away overnight anyways. When i clean bulked I went gluten free and milk free, I didnt go anywhere (got leaner, but could never fill in enough calories to be considered a true bulk) despite eating a shitton of food. I did feel great and had loads of energy. You could consider clean bulking like bulking but you just dont eat garbage, just lots of good foods. What was the argument on bread generally?

I tried to eat less as oppose to more (only to hit some basic calorie level), whereas she was arguing that its fine to eat it regularly with every meal, one of which included two sandwiches. The right answer is probably somewhere in the middle because I've had a problem with calorie deficits before. I eat only whole grain bread with oats, or naan bread. My wife makes a lot of pasta and rice with her meals. However, we take turns on dinner every night and I usually just make either thin steak or grilled chicken with vegetables. Speaking of calorie deficits, I'm about ready to punch a hole in the wall. I missed a workout the day before yesterday because I was stuck at someone's house, then I was only able to get in a short workout yesterday and now I just started working out, late at night, and while doing dragon flags, I felt like I was going to spray vomit up my body. My body is also refusing to do pull-ups for any length of time, when usually I'm a circus freak on a chin-up bar. I hate missing workouts and I'm really god damn mad right now. I know that it's because my blood sugar is low (I have a metabolic disorder), and my body has been acting up recently. I also know that it's probably best to miss another day, but my brain isn't accepting it.

improved my bench by 20kg in the span of a month feels fucking good I think I finally stalled though, gonna deload now or something

I go through 2 loaves of bread, 2 kg of pasta and about 12 pints of milk a week. tfw two food shops a week

[QUOTE=TrannyAlert;47156838]What is the best supplement to take for just pure calories? I have trouble putting on weight and literally need about 3k calories a day to put a little weight on.[/QUOTE] Mass gainer [editline]18th February 2015[/editline] [QUOTE=CabooseRvB;47161574]So I'm hitting the gym every other day going on a Reg Park workout. My max squat is at 150 at the last set (for the 5x5 I usually start at 100 and add weights after each set. Is this appropriate?) I also alternate front and back squats.I have unfortunately yet to do my deadlifts because the rec center fucks reserved them for all these other people, but I can easily suspect I can go about 200 or a bit more for maxing. And of course I complement these with other workouts suck as curls, military press, etc. Days not going to gym I go out for a run, about 3-4 miles on hilly terrain at a 7-8 min pace, usually per week I get to 10-12 miles of running. I'm in sore need (no pun intended) to get a protein supplement and I have been talking to a GNC rep and I'm a little skeptical to what he is advertising/speaking of. Are there really supplements out there that could 'target' specific fat to burn or is that just snake oil?[/QUOTE] Total snake oil Its impossible to target specific fat, and really fat burn/gain is almost entirely due to calorie consumption and nothing else. Sure you body uses carbs (among other things) to create fat but it will find a way to make fat even if you are on a low carb diet if you overeat, and it won't make fat period unless you over eat a shit load. This is why when you work out and eat at a surplus you want to have good volume in your workouts to push your muscles to their limits, and you want to eat plenty of protein to encourage your body to build muscle, not fat (1g per lb of body weight is the target). If you want to make gains as quick as possible, eat as much as possible - but you will also start gaining more fat than you otherwise would. Not a huge deal but your cut phase is gonna take longer (unless you want to look like a lumberjack). Proof: [url]http://examine.com/faq/how-do-i-lose-fat-around-my-belly.html[/url] [quote]Spot-reduction (losing fat in one place) is not possible[1][2]. Your body distributes fat across the body.[/quote] [url]http://examine.com/faq/what-should-i-eat-for-weight-loss.html[/url] [quote]In general, the macronutrient composition of a diet (how many of your calories come from dietary fats, carbohydrates, protein, and Alcohol) serves less of a role in weight loss attempts than does caloric intake overall; increased caloric intake as an independent variable is more than sufficient to explain the current obesity epidemic.[1] There is insufficient evidence to support the role of high fructose corn syrup in inducing obesity[2] Independent of the macro composition of your diet, a net negative energy balance (consuming less calories than your body needs) is alone responsible for weight loss.[3][4][5][6][7][8][9][10][11][12][13][14][15][16][17][18][19][20][/quote] [url]http://examine.com/faq/will-lifting-weights-convert-my-fat-into-muscle.html[/url] [quote]What weight lifting will do Weight lifting can increase muscle mass, primarily through becoming damaged (via weight lifting) and then sending out signals to the body to turn ingested proteins into new muscle tissue as a repair mechanism. Carbohydrates and fats are used as energy to fuel this process. Weight lifting can also decrease fat mass, by using up body fat stores to fuel both this muscle building process and also using fat stores directly as fuel for the exercise that is needed to damage the muscle. [/quote] Also avoid GNC they operate on commision so their prices are higher and they want to upsell you. Vitamin Shoppe is much better in both of those aspects (no commision and you can get a 5lb jug of protein online for $40 w/ free shipping, best deal I've been able to find. Lasts me just over a month and a half doing 2.5 servings most days). [editline]18th February 2015[/editline] [QUOTE=Lord_Ragnarok;47163212]What's the best way to eat for clean bulking? I recently got into an argument with my wife about bread.[/QUOTE] Clean bulking in the "you must eat super duper clean foods to gain weight without gaining fat" is also bullshit broscience. Clean bulking in the "don't go more than 400-500cals over your maintenance and attempt to have a somewhat balanced diet as it'll be healthier for your body" is the actual way to "clean bulk". Dirty bulking is simply eating and not keeping track of food/calories at all, just having so much food that you gain muscle at maximum rate no matter the cost. "Proof": [url]http://www.aworkoutroutine.com/clean-eating-vs-iifym/[/url] (this guy doesn't cite but Examine.com has medically cited related articles on how muscle/fat/etc are developed that you can comb through to pretty much to confirm everything he is saying) [quote]What does this mean? It means that, with all else being equal: -It doesn’t matter if you eat every 2-3 hours, every 4-6 hours, do something like Martin Berkhan’s -16/8 version of intermittent fasting, or anything in between. -It doesn’t matter if you eat 5-8 small meals per day or 2-4 huge meals. -It doesn’t matter if you eat a significant percentage of your daily calorie/carb intake earlier in the day or later at night. -It doesn’t matter if you eat white rice or brown rice. -It doesn’t matter if you eat white potatoes or sweet potatoes. -It doesn’t matter if you eat egg whites or whole eggs (with the yolk). -It doesn’t matter if you eat Paleo approved foods or non-Paleo approved foods. (Or vegan foods, or raw foods, or whatever other kind of “special” foods you can come up with.) -It doesn’t matter if you eat 100% clean foods 100% of the time, or eat those same clean foods maybe 90% of the time and various supposed dirty foods the other 10% of the time. It also means that, with all else being equal: -You’ll gain fat just the same eating clean foods as you will eating dirty foods. -You’ll lose fat just the same eating dirty foods as you will eating clean foods. So basically, from a body composition standpoint (and with all else being equal), all of the reasons you might have heard for why clean eating is superior just aren’t true.[/quote] Now he puts focus on hitting macros no matter what you eat, it should be noted that when it comes to body composition macro nutritional content doesn't matter at all, as long as you are getting enough calories/protein (see the other articles I posted above). But macros are still a good guideline as you'll have much better energy in the day and likely be healthier outside of your body composition if you get close to a balance.

[QUOTE=Lord_Ragnarok;47163433]I tried to eat less as oppose to more (only to hit some basic calorie level), whereas she was arguing that its fine to eat it regularly with every meal, one of which included two sandwiches. The right answer is probably somewhere in the middle because I've had a problem with calorie deficits before. I eat only whole grain bread with oats, or naan bread. My wife makes a lot of pasta and rice with her meals. However, we take turns on dinner every night and I usually just make either thin steak or grilled chicken with vegetables. Speaking of calorie deficits, I'm about ready to punch a hole in the wall. I missed a workout the day before yesterday because I was stuck at someone's house, then I was only able to get in a short workout yesterday and now I just started working out, late at night, and while doing dragon flags, I felt like I was going to spray vomit up my body. My body is also refusing to do pull-ups for any length of time, when usually I'm a circus freak on a chin-up bar. I hate missing workouts and I'm really god damn mad right now. I know that it's because my blood sugar is low (I have a metabolic disorder), and my body has been acting up recently. I also know that it's probably best to miss another day, but my brain isn't accepting it.[/QUOTE] Well if your on a clean bulk just eat clean whenever you get the slightest tinge of hunger, keep meal frequency first then work on portion size. Are you fairly lean? Do you have trouble puttimg on mass/fat or are you not fat but not skinny so what you eat gets added on as fat fast but is easy to lose back to before. Bread is fine, its a good source of a lot of different nutrients, for me eating too much bloats me so its nice to have other sources of carbohydrates such as bread, quinoa, rice, potatos, yams, that sorta thing. The anger of not working out is great, I remember when i got mega depressed if I missed a workout, it got pretty serious actually! That was when I was focusing heavily on diet and cutting, it made missing a workout like a insult to all the work you've put in in the background to maintain your diet. For me now that im bulking im more loose with watching what I eat, but not enough to get mega fat, it makes going to the gym and being outside of the gym much more relaxing. There is steady gains, and you know you wont lose any if you miss because your fed enough and them some plus eating consistantly keeps energy levels up. Still, I miss wanting to drive my car through the front door of the gym at 2am to get a lift in. What kind of music do you guys start your workout with? Im partial to [media]http://youtube.com/watch?v=dOO4VZeH4-g[/media]

Mostly listen to relaxing music or something like Com Truise but most of the times I just watch TV while I train.