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

DOMS isn't an indicator of workout success/imminent gains and bicep DOMS is generally rare

thats not what I meant but I went today and focused on upper body and got my arms working.

Our physics lecturer basically just spent 2 sessions explaining calories in<calories out [editline]9th April 2015[/editline] As an introduction to thermodynamics [editline]9th April 2015[/editline] This guy is awesome

Hit 2 pr's today, 85kg on clean and jerk and 90kg on power clean and jerk The 90kg jerk was a bit dodgy though, I had to press it for the last few inches

saw someone doing hang snatches today makes my wish my gym had oly platforms

-snip-

After doing heavy cardio and reducing my bodyfat, I started lifting. I'm 127 lbs now and my goal is 136 lbs. I'm 6ft, and I'm deathly afraid of gaining ANY fat, but I'm sure a clean bulk will help with that. I've already seen some results after a month, but I'm not bulking at all. Any way to cleanly bulk without gaining much fat? I've heard just adding 500 calories to your maintenance and a clean diet can help with that. Currently having probably 1800-2000 a day right now.

[QUOTE=werrek;47493910]After doing heavy cardio and reducing my bodyfat, I started lifting. I'm 127 lbs now and my goal is 136 lbs. I'm 6ft, and I'm deathly afraid of gaining ANY fat, but I'm sure a clean bulk will help with that. I've already seen some results after a month, but I'm not bulking at all. Any way to cleanly bulk without gaining much fat? I've heard just adding 500 calories to your maintenance and a clean diet can help with that. Currently having probably 1800-2000 a day right now.[/QUOTE] It's going to be slow going, because the best bulks usually give you an almost equal amount of fat, unless you've got good genetics. Supposedly one way to gain bulk without fat is overeating vegetables when you get hungry, drink lots of water, and intense exercise. I'm not an expert, however, so don't quote me on that.

[QUOTE=werrek;47493910]After doing heavy cardio and reducing my bodyfat, I started lifting. I'm 127 lbs now and my goal is 136 lbs. I'm 6ft, and I'm deathly afraid of gaining ANY fat, but I'm sure a clean bulk will help with that. I've already seen some results after a month, but I'm not bulking at all. Any way to cleanly bulk without gaining much fat? I've heard just adding 500 calories to your maintenance and a clean diet can help with that. Currently having probably 1800-2000 a day right now.[/QUOTE] Have several smaller meals instead of fewer larger meals. Some people will say eat every three hours. I think the idea behind that is by having protein intake so regularly your body will be in an anabolic state more often. Might be broscience this bit though, but I have the feeling that if you eat a huge meal, especially with lots of fast-digested simple carbs, that your body can only take in a fraction of that amount to actually fuel the muscle repair and growth, and with no other choice your body will store the remainder as fat. That's just one of my wild theories though, I have nothing credible to put behind it. But equally as important is ensuring you actually destroy your muscles (not literally), with progressive overload, so that there's something that can be repaired and grown. The actual routine depends on whether you want to focus primarily on stronger muscles or bigger muscles.

Periodic meals are good, your getting a consistant amount of food for your body to repair and function off of. With large meals your body fasts a little between each one, and over time it gets used to only having 3 big meals, so when it does get that big meal a lot of it goes to being stored as fat because your body has to tide itself over to the next big meal. Something with hormones when you have a big meal versus periodic small ones where you store more fat too. Eat your biggest meals before and after training, since your body will be craving everything it can get to restore energy stores and repair. I always eat a big meal after, not too much before, if you eat too much before you may feel weaker because when you eat your body draws all your blood and energy to your digestive system to process the food, making lifting difficult. I usually give myself about an hour to 2 hours, a short nap is THE BEST, it will have you wake up feeling brand new. A good quote off an article is "I eat at least 6 times per day, and so should you. If you want a houseplant to grow, would you water and feed it periodically, or would you ignore it for long stretches and then flood the pot once in a while? The analogy isn't far-fetched. A constant flow of nutrients is better than feast or famine. Muscles are no exception." Its been a while since I've read into eating and diet.

I think perhaps a little bit more to add, protein vs fats vs carbs generally doesn't matter as long as you get enough protein. However, I'd be a bit careful with simple carbs ie anything with sugar. Complex carbs like grains and vegetables will take longer to digest compared to sugars and are probably less likely to be stored as fat. That's not to say simple carbs are bad, a very good time to have them would be right after a workout. So like, have a piece of fruit alongside a protein shake, and the fruit will give you other nutrients as well. I can't say I'm very well-versed on the differences between the fats and how your body digests them like polyunsaturated or saturated fats. Except I know nuts have the former and some oils have the latter. Would help if someone here could explain that (I'm assuming saturated vs unsaturated fats is similar to simple vs complex carbs?)

Right now I'm actually trying to figure out easier things to make. I have a problem with not eating frequently enough because I tend to timelapse and not realize how much time has passed and, before I know it, it's midnight. I haven't eaten enough today, and I'm debating whether or not I should eat something (it's 2 AM and I don't feel hungry for some reason). I also need to learn about things that I can easily take to work.

Discovered overnight oats holy fuck they are godly. Going to start jogging again because I feel my clothes getting tighter ugh. I have the biggest love handles in the world going to take some work

I have really low energy at the gym nowadays. I know it's because of my diet, but no matter how I eat prior to working out I'm still completely drained after my first workout. I've been getting lightheaded frequently towards the end of my workout, as well. How do you guys eat before heading to the gym? Just for some reference, I usually have a shake with fruits, a pouch of oatmeal, greek yogurt and whey about a half hour before going to the gym. Should I switch to something else? I've read that carbs would be best but a lot of the info I've read has been conflicting. Edit: Never mind, did some light reading and I think I know why now. I've been eating a lot of simple carbs prior to working out, and the loss of energy is likely just my blood sugar dropping. Gonna try abstaining from carbs until after I work out and see how that goes.

[QUOTE=dnqboy;47493927]It's going to be slow going, because the best bulks usually give you an almost equal amount of fat, [b]unless you've got good genetics.[/b] Supposedly one way to gain bulk without fat is overeating vegetables when you get hungry, drink lots of water, and intense exercise. I'm not an expert, however, so don't quote me on that.[/QUOTE] Um, no the fuck you didn't, this isn't Tumblr [/it'sallgood] Eat above your BMR, fastidiously do resistance training, increase your protein consumption to promote muscle repair and growth. Obviously it's easier to eat a little bit above your BMR when you cut out junk (empty calories don't satiate you, so you eat more shitty food, etc.) and veggies don't have too many calories compared to normal fried shit but you'll still need to be eating a surplus to gain weight and therefore muscle. If you don't eat at a gigantic surplus you won't gain as much fat as if you did, but it'll take longer to get to your weight and the fact of the matter is you'll still have a bit of fat added on. A simple cut at the end should fix that no problem though.

[QUOTE=blerb;47494541]I have really low energy at the gym nowadays. I know it's because of my diet, but no matter how I eat prior to working out I'm still completely drained after my first workout. I've been getting lightheaded frequently towards the end of my workout, as well. How do you guys eat before heading to the gym? Just for some reference, I usually have a shake with fruits, a pouch of oatmeal, greek yogurt and whey about a half hour before going to the gym. Should I switch to something else? I've read that carbs would be best but a lot of the info I've read has been conflicting. Edit: Never mind, did some light reading and I think I know why now. I've been eating a lot of simple carbs prior to working out, and the loss of energy is likely just my blood sugar dropping. Gonna try abstaining from carbs until after I work out and see how that goes.[/QUOTE] My diet is still bad in places but I'm good to go as long as I eat a filling lunch and then say a banana about an hour before working out. There's a few pre-workout meals you could try, just search up the googles

Anyone else tried T+, Onnit? It defo boosts your testosterone, helps you bulk up and makes you horney as hell. With increased testosterone seems to come increased hair loss. Would advise product only for those that are already shaving their head :smile:

[QUOTE=robodick;47496751]Anyone else tried T+, Onnit? It defo boosts your testosterone, helps you bulk up and makes you horney as hell. With increased testosterone seems to come increased hair loss. Would advise product only for those that are already shaving their head :smile:[/QUOTE] Uhhh no Testosterone [B][I]does not[/I][/B] cause hair loss. DHT does. It's essentially a byproduct, where the T gets transformed in to it. [QUOTE=NO ONE;47475974]I'm a couple pounds under 160lbs, thanks to my vigilant eating since like mid November-early December up until now. I kinda think 165-170lbs would be nice, although my pants would definitely get tight and shit. But, bulking is harder for me than cutting. Especially with this college-work lifestyle, I don't always have access to good, calorie-dense food. I have to regularly reevaluate exactly what my lifting goals are on a weekly basis since consistency is harder to come by with my semi-limited schedule. Should I aim for another 5lbs/165lbs or so until like May or early June? And if I don't make that mark just cut? I'll probably naturally drop back down to around 150lbs. Seemed like when I wasn't purposely trying hard to eat and eat I'd hover around there. Also I should start looking in to comps to train for. Sooner I start getting some exposure the better. Even if I come in dead last thanks to my noob strength, I'll at least get a feel for how comps run. Although it would kinda suck not having a coach of some sort to guide me and keep me mentally in the game. I think for that my two options are either: 1. Recruit my powerlifting buddy since he has competition experience...even though powerlifting ≠ weightlifting, I think he could still help me. 2. Ask around Facebook some more. I'm part of some groups so there's bound to be some local people, even if they are only available for a comp.[/QUOTE] Reposting from previous page since I could use some advice.

I rate carry on with the bulk as far as you can/want to go at least, you're already in a sort of "bulk mentality" if you can call it that, so you might as well go to your predefined goal, especially if its a lot harder for you to bulk. Rather tough it out for a little longer than drop all that weight again and realize you're not at the point you wanted to be. Can't you do both? Ask your buddy and then around on facebook too. [editline]10th April 2015[/editline] [QUOTE=blerb;47494541]I have really low energy at the gym nowadays. I know it's because of my diet, but no matter how I eat prior to working out I'm still completely drained after my first workout. I've been getting lightheaded frequently towards the end of my workout, as well. How do you guys eat before heading to the gym? Just for some reference, I usually have a shake with fruits, a pouch of oatmeal, greek yogurt and whey about a half hour before going to the gym. Should I switch to something else? I've read that carbs would be best but a lot of the info I've read has been conflicting. Edit: Never mind, did some light reading and I think I know why now. I've been eating a lot of simple carbs prior to working out, and the loss of energy is likely just my blood sugar dropping. Gonna try abstaining from carbs until after I work out and see how that goes.[/QUOTE] Weird, I would've suggested more carbs. My best workouts have come from having a lot of oats and other shit like that ~45 minutes before going to the gym. [editline]10th April 2015[/editline] Oh simple carbs, maybe try some complex ones like more of the oatmeal you said and maybe some rice etc [editline]10th April 2015[/editline] [QUOTE=Antdawg;47494121] I can't say I'm very well-versed on the differences between the fats and how your body digests them like polyunsaturated or saturated fats. Except I know nuts have the former and some oils have the latter. Would help if someone here could explain that (I'm assuming saturated vs unsaturated fats is similar to simple vs complex carbs?)[/QUOTE] Some say saturated fats increase LDL (bad cholesterol) and unsaturated HDL (good), although a couple studies have also said thats bullshit so I honestly don't worry about that too much.

[QUOTE=werrek;47493910]After doing heavy cardio and reducing my bodyfat, I started lifting. I'm 127 lbs now and my goal is 136 lbs. I'm 6ft, and I'm deathly afraid of gaining ANY fat, but I'm sure a clean bulk will help with that. I've already seen some results after a month, but I'm not bulking at all. Any way to cleanly bulk without gaining much fat? I've heard just adding 500 calories to your maintenance and a clean diet can help with that. Currently having probably 1800-2000 a day right now.[/QUOTE] I dunno why you're deathly afraid of gaining bodyfat. You probs look skeleton-mode right now, no? 127lbs at 6ft probs doesn't look great. I'm about 6ft 1 and I'm way heavier than you (165lbs) and it's not much muscle, so I'm defo chubby, but I don't look god-awful (I'll admit I no longer have a chiseled jaw like I used to). If I were you, I'd just say to bulk properly, cause 2000 calories a day is like less than the RDI of calories for a man (men need 2500 a day, roughly). When I was bulking, I was chowing down 3000cals. you'll most likely look fine after a couple months eating at ~2800 cals, dude. a little bit of fat isn't too bad, and I think it'd personally look good on you rather than being as lanky as you are now. But at the end of the day, it's your own goals, so I guess carry on doing what you're doing if you're seeing results and follow the other posters' advice. gl hf [editline]10th April 2015[/editline] eating @ 3000cals for me definitely helped my strength gains though, I was really raking in the noob gains. I wouldn't wanna hinder that by eating at a caloric deficit with cardio on top, either.

When my body feels empty and tired during a workout, I generally eat some fruit and maybe some carbs.

While we are on the subject of meal timing it literally doesn't matter all that much long term [url]http://www.precisionnutrition.com/nutrient-timing[/url] Basically the most important thing you can do for your body composition is eat enough calories/protein to sustain your workout goals If you aren't doing that you will have trouble, no amount of tricks or extensive planning will "solve" that If you are doing that you'll find that tricks and planning are totally not nessicary Also you can't bulk muscle without bulking fat. To "clean bulk" just make sure not to eat more than 300-500cals over your TDEE (and keep it consistent) and you are good to go. You'll be gaining weight at a slow enough rate to minimize the fat gain. AKA you'll start looking more and more toned or bulky in the long term.

[QUOTE=Waterpi;47497610]I rate carry on with the bulk as far as you can/want to go at least, you're already in a sort of "bulk mentality" if you can call it that, so you might as well go to your predefined goal, especially if its a lot harder for you to bulk. Rather tough it out for a little longer than drop all that weight again and realize you're not at the point you wanted to be. Can't you do both? Ask your buddy and then around on facebook too. [editline]10th April 2015[/editline] Weird, I would've suggested more carbs. My best workouts have come from having a lot of oats and other shit like that ~45 minutes before going to the gym. [editline]10th April 2015[/editline] Oh simple carbs, maybe try some complex ones like more of the oatmeal you said and maybe some rice etc [editline]10th April 2015[/editline] Some say saturated fats increase LDL (bad cholesterol) and unsaturated HDL (good), although a couple studies have also said thats bullshit so I honestly don't worry about that too much.[/QUOTE] Yeah, I'll be trying complex carbs once I've tested the waters with what I mentioned before. That's what was recommended for cutting (alongside lowering intensity which I've already done), whereas eating an assload prior to working out was recommended for bulking. I'll try both on each different working day (AB strength set up) and let you guys know how it goes.

[QUOTE=robodick;47496751]Anyone else tried T+, Onnit? It defo boosts your testosterone, helps you bulk up and makes you horney as hell. With increased testosterone seems to come increased hair loss. Would advise product only for those that are already shaving their head :smile:[/QUOTE] ...onnit.com, that's O-N-N-I-T, use the promocode ROGAN... also i started supplemeting zinc and now im walking around with a boner all day apparently there was a deficiency, and not a sex drive issue

guys . . . pls help . . . havent been to the gym in . . . 4 months . . . help . . . [editline]11th April 2015[/editline] oddly enough!!!! my muscle mass has gone down significantly but i am still the same weight, but i also dont look fatter perhaps giving up weight training for 5-days-a-week judo practice has soemthing to do with it?

[QUOTE=ZeFruitNazi;47503057]guys . . . pls help . . . havent been to the gym in . . . 4 months . . . help . . . [editline]11th April 2015[/editline] oddly enough!!!! my muscle mass has gone down significantly but i am still the same weight, but i also dont look fatter perhaps giving up weight training for 5-days-a-week judo practice has soemthing to do with it?[/QUOTE] Just because you don't 'look' fatter doesn't mean you haven't replaced muscles mass with fat. The fat creeps up on you when you don't expect it, trust me

can i replace my barbell rows with clean pulls? are they enough to balance out my bench/ shoulder press?

[QUOTE=cathal6606;47506465]can i replace my barbell rows with clean pulls? are they enough to balance out my bench/ shoulder press?[/QUOTE] i wouldn't really say clean pulls can replace barbell rows in terms of muscles used, but you [I]could.[/I] they both work on your pulling strength, except the clean pull utilizes more core stability and momentum vs a barbell row that specifically targets your biceps, lats, and back. personally i've felt like i've made more progress doing clean pulls, but that's also because i've been incorporating them into my routine along with olympic training. [editline]11th April 2015[/editline] also rip in pepperonis, i might have an internship at a company that pays $27 an hour over the summer full-time and it's great experience, but i have to deal with a 2 hr commute both ways. no time for gym boys. people who are more familiar with at-home routines, what do? by the time i get back from work my gym is going to be closed, and the 24 hour fitness one is too far away.

[thumb]http://scontent-lga.xx.fbcdn.net/hphotos-xat1/v/t1.0-9/10403176_658216287642738_5322397694528937329_n.png?oh=205e5353bf391af1a24a643d4d6ed0d6&oe=55E15833[/thumb] So I definitely need to give my wrist some therapy, or at least rest, since front squats and clean & jerks have been making the pain quite annoying. I don't know if it is mild tendinitis, or more of a sprain, but the issue occurs on the thumb side of my wrist, and mainly hurts when moving it up (like with front squats and cleans) or down (like with pushups or something). Well actually, no, not just from simply moving it in those directions, but putting a degree of pressure on it too. So, what do? I know rest is king, but there must be stretches or remedies to help it heal better, yes? [editline]11th April 2015[/editline] Sounds like it will rain money for you aznz!

Yo any britfags around, I just ordered the steak pack from these guys and it was quality (and quite cheap). Go on FB after browsing for the targetted ads to offer you free steak/delivery/chicken as well for bonus gains. [url]http://www.musclefood.com/[/url] I'm not shilling. I've just started a quick lean bulk (who needs summer abs anyway?) and brotein is expensive and this is the best I found.