Thread of diets and exercise

[Toxxyc]

Consider yourself blessed Toxxyc :P I gain fat by just looking at a burger :P Share your results. Did you gain anything? :P You are the first person I know who eats 4000 calories a day and can't add weight but has a bf of 10%! I think genetics may have something to do with it. I was going to say you probably have one serious active lifestyle, but the fact that you sat on your ass and ate for 4 years busted that theory ;)

I used to consider myself lucky, but now it's just plain annoying. Genetics and a fast metabolism, as well as a quite healthy, ahem, "garbage disposal" all join together in this issue though. I weighed in at the gym at 78.6kg's today (11.3% BF), which is a fair increase in 2 weeks' time without training or supplements. Tomorrow I'll be back in full swing though, I couldn't do much today due to me being both unfit and my GF wasn't feeling too well (I train with her every day (bloody awesome), we do the warmups together, she does her cardio and I tackle the big weights) so we left soon. Anyway, I feel awesome. I'm starting my Hyperbolic Mass supplements tomorrow as well, it's designed for people with fast metabolisms and one recommended shake contains a wicked 1610 calories, though at the price of a 5g creatine dose as well, so I'll only be taking half-doses as they come with a little protein mixed in. Hoping to slowly gain from here on out, maybe even to hit 79kg~80kg by the end of the month... :)

With regards to Goraan though (hell I had to answer), dude just get back at it. Stress reduces my eating habits to nothing, so I know how you feel. It results in chronic fatigue, low self-esteem and just pure "I feel ****all"-ness. Get back to the gym, see for yourself how bloody unfit you've become and ****ing deal with it. I don't know you, you don't know me, so don't feel embarrassed or anything. Hell, feel proud that you're wanting to try again. It's the first step. Also, good luck. I know how hard it is to get going again, and I can promise you that 70% of my continuing my training is because I joined a frigging awesome gym. Virgin Active is the ****, and I'll recommend them to anyone. Really, get at it, and you'll feel better once you start again. Force yourself man, like you used to force yourself to push that one last rep or dip down low enough for that one last squat. Think about it, it's what makes it fun!

PS: I'm not hating at all, it's all love above. Seriously, good luck. I hope you get on with it. Also, post your progress here and join Fitocracy. Fitocracy = much love. Me, Battlemoose and a few other guys are one there as well, we've even got a NAG group!

PPS: You'd better post some **** soon. We're all waiting.

EDIT for PPPS: I blend emotions and exercise. I got my best times and lifts during the ****test times. I ran my best 5km race (when I was still racing many moons ago) when I was trying to get over an old ex-GF, and I ran it in 21 minutes flat, won the race and felt awesome. It works. Splitting the one from the other defies the purpose of physical relaxation (which seriously promotes mental relaxation, trust me, it was even prescribed by my doctor to me) and proves no benefit to everyday life.

[ioiiooio]

Just a thought Toxxxyc; but if you want to gain couldn't you add more calories to your regular Whey Protein shake by adding milk instead of water and throwing in some peanut butter etc?

On the other hand though, when I was reading up on Creatine it seems a lot of the supposed negative effects have been refuted. Can anyone add to that?

[B4warn3d]

Just a thought Toxxxyc; but if you want to gain couldn't you add more calories to your regular Whey Protein shake by adding milk instead of water and throwing in some peanut butter etc?

On the other hand though, when I was reading up on Creatine it seems a lot of the supposed negative effects have been refuted. Can anyone add to that?

Before I considered creatine, I did some research and found that most of the negative effects of creatine have indeed been refuted. Some of the larger concenrs was how creatine affected hydration levels, as well as how it affected kidney and liver function, however all of them have been closely studied and these effects were probably exagirated because recent studies didn't find any negative effects that were of great concern. In fact, they have found some very interesting beneficial effects from taking a daily dose of creatine.

Also, EFSA has stated that you can safely take 3grams of pure creatine everyday without having any negative effects. In most cases, the daily average intake of creatine should be from 3 to 5g per day.

I'm starting my Hyperbolic Mass supplements tomorrow as well, it's designed for people with fast metabolisms and one recommended shake contains a wicked 1610 calories, though at the price of a 5g creatine dose as well, so I'll only be taking half-doses as they come with a little protein mixed in. Hoping to slowly gain from here on out, maybe even to hit 79kg~80kg by the end of the month... :)

I take 5grams of creatine and have not had a single problem from using it so you shouldn't have any issues either :)

[Toxxyc]

Just a thought Toxxxyc; but if you want to gain couldn't you add more calories to your regular Whey Protein shake by adding milk instead of water and throwing in some peanut butter etc?

I'm already on milk (full cream) as I can't stand water in those shakes. *shivers* It tastes like diarrhea with water, it's got no body to it. Bleh.

Also, I take a mixed protein, though I may probably switch to whey now that I've got my calories more or less sorted out. Then I'll just keep mixing, this Anabolic Mass is a very weak mixture, very liquid and not as nice and thick as the protein shakes. It's VERY sweet though, so that makes up for it!

Also, EFSA has stated that you can safely take 3grams of pure creatine everyday without having any negative effects.

Ta-da! 1/2 dose at a time = 2.5g creatine a day! Safe for me... :) Seriously though, I'm fairly sensitive to stimulants and almost anything else, due to my fast metabolism. I have abused liver and kidneys before, and I hate side effects. Therefore I limit my creatine greatly. I think that is I had noticed the creatine content before, I probably would not have purchased the Anabolic Mass. Now that I've got it though, I think it's time for an Animal X dose for the next gym session as well, let's see what this body really can do! :D

[Toxxyc]

Today, with the motivation of my best friend, I managed a set of 4 x 100kg squats - twice. Needless to say, I'm struggling to walk, but I am SO proud of myself!!! :D

[L0S]

There are too many books on exercising and nutrition, so this short list is a great place to start.

Training:

1) Starting Strength - Mark Ripptoe
2) Strength Training Anatomy - Frederic Devalier
3) Bodybuilding Anatomy - Nick Evans
4) The Encyclopedia of Modern Bodybuilding - Arnold schwarzenegger
5) Strength and Conditioning Interrogation - Alwyn Cosgrove
6) Champion Bodybuilding - Chris Aceto
7) Beginning Bodybuilding - John Little

Diet:

1) The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting - Lyle McDonald
2) A Guide to Flexible Dieting - Lyle McDonald
3) The Ultimate Diet 2.0 - Lyle McDonald
4) Taste Fat Loss and Muscle Gaining Recipes (PDF can be found when googled)

General

1) Health and Fitness Book Collection
2) 7 Secrets of Permanent Fat Loss and Fitness - Rob Poulos
3) Burn the Fat Feed the Muscle - Tom Venuto

"Yes, if you squat wrong it ****s things up. If you squat correctly, those same ****ed-up things will un-**** themselves." ~ Mark Ripptoe

[Nedla]

http://www.bodybuilding.com has a lot of exercises that you can look at.
As a rule of thumb, cut down on the greasy foods and start on the vegetables. Vegetables tend to keep you full, and they're low in carbs.

Also, for guys in matric, once you hit varsity, you're probably gonna get fat. So far I'm 6 months in, and some of the people in my class have gained 5 kilos :/ (Have to admit though, I am studying medicine)

[Toxxyc]

In the four years I've been out of school (one year varsity, almost three years now in the office) I gained no weight at all, and I ate like a pig. Greasy stuff, high carbs and as many junk as I can stuff into myself. 8 Weeks on a decent eating habit (very little to no fast foods, except for the occasional McD's burger when I really can't hold it at 23:00 at night or something) and some high-carbs shakes, combined with a diet filled with vitamins and minerals (healthy foods, I do love me my veggies) and cutting back on the protein (I got the ****s from too much protein) as well as an intense workout schedule saw me pick up 8kg's. That's right, from 74kg's to 82kg's in about 8 weeks. Keep in mind two weeks of those I didn't train due to being on holiday and all that, and this weeks I'm off again due to an insane cold. I'm pretty happy with myself, I hope to reach the 95kg mark before the end of the year while keeping my body fat % below 13% (currently at 11.4%). Spinning and Ice Skating helps with that... :)

[SH4TT4]

Im gonna be starting this program soon, and will be joining Virgin Active. :) Do you guys post before and after pictures here? :)

[Toxxyc]

Don't do too much too soon. Trust me. You need a month or two to become "gym fit", doing to much too fast will result in serious injury. Not only your muscles, but also your bones and skeletal structure needs to get used to the excessive weight suddenly picked up. If you just jump in and do everything maxed, you'll do good for a day or two and then your performance will drop and probably stay there until you're fed up with going to the gym without results. I went to the gym for about a month and I gradually increased my calorie intake (Virgin Active doesn't have a "bodybuilding" eating plan, so they only recommended me about 3400 calories a day) until I reached my intake now of about 4500 calories a day. I tried eating 4500 a day from the start, got nauseous as it simply was too much food and I wasn't used to eating that much and I didn't want to eat at all. In about 4 weeks' time I saw results - from the start most of my weight exercises increased about 50% in intensity and overall weights added, I started eating A LOT more (as in double what I usually ate) and I suddenly initiated a growth spurt resulting in me picking up about 8kg's in the course of about 6 weeks. I'm on 82kg's now, and I'll be continuing on my way until I reach 95kg's. I've been thinking about 100, but I'll first see how I look at 90 and then on 95. I don't want to be too big! :)

[B4warn3d]

Did a weight in and I'm on 80Kg now. caloric intake is about the same just changed the carb/protein/fat ratio and that seemed to help me gain some weight. I'm consuming 40% carbs, 30% protein and 30% fat. As far as I'm concerned, DIET is paramount when training.

Awesome gains there Toxxyc! Seems the cleaner diet is working. ;)

I'm going on a bulking spree when this month is over. I want to reach around 85Kg where after I'll be focusing on getting leaner for December time. Am I the only guy around who can't stand the "huge" look? ugh! No thanks! Give me a decent amount of muscle (80kg - 85kg) and low bf (8 - 9%) for good definition and I'm happy. :)

Feel free to post pics of your progress, proof is in the pudding mate :) Also, actually keeping a record and seeing how your body is changing is great for motivation.

[L0S]

If you are about to take part in any form of exercise, weather it is for cosmetic or performance purposes, a good diet should be a prerequisite. If you want to exercise and live a healthy lifestyle with results, then the bodybuilders saying: “60% diet, 40% exercise” could not be more true.

[Toxxyc]

8%~9% BF is a little low for me TBH. I'm currently at about 11.5% (I differ a little depending on how I crave through the week or something, but it's usually between 10.5% and 12.5%. I hate a BF of too little, it's also not healthy to be too cut. I don't want to start showing muscle fibers beneath my skin, I like it smoooooooth...

Also, I dislike the huge guys as well. At my length I can expect about 100kg's to be where I want to be ideally, then I'll look a little like Gerard Butler on 300 (he was at around 100kg's there as well, and we're exactly the same height) and my GF is very pleased with the idea.

One thing about these gains though - it's expensive. I've bought three different sizes of jeans since I started, and I'll be growing out of my newest pair (it's about three weeks old) in a month or so. Then I need to buy another size more, and when I get my firearm license I'll need to level up again to accommodate the CZ 85 in the inside holster, not to mention the additional mag pouches. I'm spending more on clothes to fit me than on the other gym stuff combined.

[L0S]

One thing about these gains though - it's expensive. I've bought three different sizes of jeans since I started, and I'll be growing out of my newest pair (it's about three weeks old) in a month or so. Then I need to buy another size more, and when I get my firearm license I'll need to level up again to accommodate the CZ 85 in the inside holster, not to mention the additional mag pouches. I'm spending more on clothes to fit me than on the other gym stuff combined.

It is to be expected if you actually gym your legs properly. My size 34 boot-cut jeans look like skinny jeans around my quads.


^----Too*

[B4warn3d]

I think the 8 - 10% bf is quite ideal :P Taking into consideration that men need to be at 10% in order to show their 6-pack abs. Also, My research indicates that a bf lower than 4% is outright dangerous. :P I don't see why anyone would want to be leaner than 8% imho. You'll have monster definition at 8% and a lower bf than that is just not needed.

YES!! I know how you feel! I've decided to NOT buy a single pair of jeans until i absolutely have to! Bought a pair last week and they also don't fit. Also, Most of my older shirts are resembling "slim fit" which I think still looks good so not complaining there.

lol at LOS. I'm exaclty in the same boat!

My bootcut jeans fits like Barry Gibb's toight pants in the middle :P Not a good look. :D

[Goraan]

Well then its official. I've taken the last 2 weeks to clean up my diet, going full Ketosis and the past week I took to get back into the flow of gym. Finally started tracking my progress with Fitocracy again and only counting this week as my first "real week" back at gym.

Feeling great!

[Toxxyc]

Yeah today was my first day back since last week Wednesday. I was lazy as well. I didn't do my leg presses as I wanted because I did a spinning session before the gym, but I did manage a set of pretty wicked 8x180kg Standing Calf Raises after doing 8x165kg, 8x150kg, 10x120kg and 10x90kg's on the machine as well. This was preceded by 10x72kg seated calf raises after which I added 20kg's more, but then the machine started to hurt my legs where the pads push down. They cut off circulation to my lower legs, causing my calves to cramp and my feet to start getting this burning sensation. So now I like the Standing Calf Raise with added weights most. I'll probably move to the the Calf Raises on the Leg Press Machine once the 180kg's available isn't a viable option anymore. So DAMN proud of myself, not to mention I've picked up almost 9kg's by now!

[BattleMoose]

I just got back to gym this week, was out for a few weeks (overseas conference). First session back, couldn't hit my previous targets, terribly depressing. :-( Hopefully I'll be back to lifting what I was previously in a short bit.

[Toxxyc]

You should. When I got back after two weeks out of action I couldn't do anything either, but I was back on par after three or four sessions myself. You just need to get back in!

Oh, and stay positive. Depressing **** helps you nothing, except if you take them as positive reinforcement in a means to perform.

[BattleMoose]

Hit my previous target on my bench press last night, was a push but made it, so feeling a lot better about that. Didn't get to squats/deadlifts, gym was crazy busy. :-(