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Gym/Weightlifting/Bodybuilding & Fitness/Nutrition

Discussion in 'Sports Arena' started by WaLkAwaY, Sep 10, 2013.

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  1. WaLkAwaY

    WaLkAwaY Guest


    I saw that there are some other threads around that discuss certain areas but I thought it would be nice to have a thread that was all encompassing, that was easy to get to for fast information instead of having to search for threads or try to remember what thread you read what information in.

    Exercise and fitness are hot topics to me. I may not seem like the best source for info because of certain reasons but I think I am because I look at all aspects of things before giving it praise or not. I have learned a lot of things in the time I have been studying this stuff. I have also found that no where in any other industry is there more mis-information than in the fitness and health industry. So it pays to research and look at all sides of something.

    The one constant thing that rings true no matter what however is, everyone is different and what works for 1 person may not work for 1000 other people and visa-verse.

    I thought I would start out with something simple and kind of neat.

    FYI

    Body Fat Percentage Pictures Of Men & Women

    Body Fat Percentage Basics

    To best understand the descriptions in this article and how the pictures were chosen, here are some basic body fat percentage terms and concepts that are helpful to learn:

    Body Fat Percentage – is the amount of body fat (lb, or kg) divided by total body weight listed as a percentage. For example, a 180lb man with 30lb of body fat has a body fat percentage of 16% (30/180).

    Body Fat Distribution – We all have different body fat distributions, or how fat is distributed across our body. For example, some women may have very little body fat on their abs, but a lot on their thighs and triceps, while others will have the opposite. Same thing goes with men, but most men carry fat in their stomachs. I tried my best to show pictures that highlighted the stomach region for men and the hips/thighs/stomach region for women.

    Body Shape -Similar to body fat distribution is we all have different body shapes, so two different body shapes may have the same body fat percentage even if they don’t look like it. A classic example is a skinny runway model may have the same body fat percentage as a fit, athletic women.

    Age – The pictures in this post assume ages of around 25-35 years old. Most body fat measurement devices will reflect higher body fat levels as the age increases. For example, a 20 year old man and a 50 year old man may have the same subcutaneous body fat measurement (fat under the skin), but the 20 year old may be 15% and the 50 year old will be at 20%. As we age, fat around the organs (visceral) and within muscle (intramuscular) tends to increase and most formulas take this into account.

    Muscle Striations – As an individual becomes more defined, the actual muscle can be seen more clearly, which looks like thin rods, referred to as striations.

    Vascularity – This is the appearance of veins in different areas of the body as body fat decreases.

    Body Fat Pictures Of Men

    [​IMG]

    [​IMG]

    Body Fat Picture Descriptions Of Men

    Body Fat Percentage Men 3-4%

    Bodybuilders can drop as low as 3-4% body fat when preparing for bodybuilding competitions. This body fat level is characterized by extreme vascularity, so that veins are visible over just about every muscle in the body. There is clear separation between muscles, and striations visible on almost every muscle. The buttocks (I’ll spare you a back picture) even has striations, some vascularity, with little fat. If your buttocks doesn’t have any body fat, you’ve got VERY low body fat! Essential fat for a man is around 2%, which is the basic amount of fat a man needs for the body to function (fat protects internal organs in the chest and abdomen).

    Body Fat Percentage Men 6-7%

    Approximately 6-7% body fat for a man is a bit less extreme than competition bodybuilders, but it’s still hovering at a level that is not sustainable for most men. Around this level, or slightly less, the face becomes gaunt, and your family starts worrying about you. This 6-7% body fat level, which is achieved by many male fitness models when doing photoshoots, is characterized by muscle definition in all muscles and clear vascularity in most muscles including arms, legs, and even abs. Vascularity over the abs muscle is a sign of very low body fat. Clear separation of muscles as well.

    Body Fat Percentage Men 10-12%

    This is a sustainable level for most men where you should be able to see your abs, but they will likely not be as defined as a man in the 6-7% body fat range. This body fat range is the classic beach body look that most men want and many women love. While not very defined, there is separation between muscles, some muscle striations potentially in the shoulders, or arms, but striations are not showing on every muscle. Vascularity is typically limited to the arms, with a little possibly on the legs.

    Body Fat Percentage Men 15%

    The 15% body fat level is usually within the “lean and fit” category in most body fat percentage charts. The outlines of muscle can be seen, but there is no clear separation between them. Vascularity is usually a bit more limited as are muscle striations, which are typically covered by a thin layer of fat. The overall shape is still there, which can create an aesthetic appearance despite less muscle definition.

    Body Fat Percentage Men 20%

    Separation between muscles starts to blur, almost no vascularity, or striations can be seen, typically there is a small stomach pouch of fat, the look is “soft” but not very round. Most guys I come across in NYC are within the 20-25% body fat range. Other parts of the country, or world, that range may be skewed higher or lower. A 5’11”man who weighs 180lb and has 145lb of lean body mass (the average) will have 20% body fat.

    Body Fat Percentage Men 25%

    There is little to no separation of muscles, no vascularity, or muscle striations, waist begins to increase quite substantially with a waist to hip ratio as high as 0.9 (waist circumference/hip circumference). So a 5’10” man may have a 36+ inch waist. This man may have a little neck fat, but may not look like he has 25% body fat in normal clothing. Over 25% body fat for a man is considered obese, and over a 40 inch waist is considered abdominal obesity.

    Body Fat Percentage Men 30%

    There is more fat all around the body at the 30% level including waist, back, thighs, and calves. The waist looks larger relative to the hips, and the stomach will likely be protruding over the waist noticeably. There is no muscle separation.

    Body Fat Percentage Men 35%

    As men get heavier and heavier gaining more fat, most of the fat is funneled right in the stomach. The 35% level is characterized by more significant protrusion of stomach fat over the waist. This is the beer gut kind of look. Waist circumferences can be 40+ inches for a man with 35% body fat.

    Body Fat Percentage Men 40%

    Similar to the 35% level, even more fat accumulates in the stomach and waist region, so that waist sizes can approach 45 inches, or more. At this level, basic every day activities like walking up stairs, or bending over to pick something up becomes increasingly difficult. This body fat level is approaching morbidly obese, which is characterized by a BMI over 35. To put it in better perspective, a 5’11” man who weighs 270lb and has 160lb of lean body mass has 40% body fat.

    Body Fat Pictures Of Women

    [​IMG]

    [​IMG]

    Body Fat Picture Descriptions Of Women

    Body Fat Percentage Women 10-12%

    This is an extremely low body fat level typically attained by female bodybuilders. Essential fat for women is round 8-10% compared to 2% for men. Why the difference? Women have more fat in breast tissue and the area surrounding the uterus. This level of body fat is not considered safe, or healthy for women who will be unable to menstruate. Striations of muscle, separation between muscles, clear vascularity are all noticeable at this level. The women in the photo is likely at the higher end of the range at 12% body fat because she is not too vascular.

    Body Fat Percentage Women 15-17%

    This is still considered a very low body fat for women, which is similar to the 6-7% body fat for range men. Many bikini and fitness models will reach this body fat level and some may not be able to menstruate. Muscle definition in the abs, legs, arms, and shoulders is apparent, there is some vascularity and some separation between muscles. Hips, buttocks, and thighs generally have a little less shape because of the low body fat.

    Body Fat Percentage Women 20-22%

    This is body fat percentage is usually in the “fit” category of most body fat charts and is typical of many female athletes. Some definition in the abs is apparent, there is body fat on the arms and legs, but it’s not too pronounced. There is minimal, but some separation between muscles.

    Body Fat Percentage Women 25%

    This is on the low end of what’s average for most women and is characterized by a shape that is neither too slim, nor overweight. Curves in the hips are usually more apparent along with more fat in the buttocks and thighs. A 5’4” women who weighs 130lb and has 97lb of lean body mass has 25% body fat.

    Body Fat Percentage Women 30%

    While most men have fat funnel into their stomachs, as the body fat of most women (but certainly not all) increases, this fat tends to accumulate in the hips, buttocks, and thighs. At 30% body fat, the hips, thighs, and buttocks are more pronounced and round. This is considered the high end of average for women in many body fat charts.

    Body Fat Percentage Women 35%

    The hips become even wider at this level of body fat and the face and neck will appear rounder and more full. Hip circumference can start approaching 40+ inches and waist circumference of 32+ inches. Some belly fat may start protruding over the waist as well.

    Body Fat Percentage Women 40%

    The hips and thighs grow larger so that hip circumference can reach 42+ inches, waist of 35 inches, and thighs over 25 inches.

    Body Fat Percentage Women 45%

    The skin may begin to lose its smooth appearance as more and more fat accumulates. Hip Circumference can may reach 45 inches+ and waist circumference 35+ inches. The hips may become noticeably wider than the shoulders.

    Body Fat Percentage Women 50%

    The will likely look like it has dimples more fat accumulates. Hip Circumference can may reach 45+ inches and waist circumference 40+ inches and thighs above 30+ inches. The hips will likely be noticeably wider than the shoulders. To put it in better perspective, a 5’4” women who weighs 200lb and has 100lb of lean body mass has 50% body fat.
     
  2. MR Q

    MR Q PSN id: mashupman

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    WOW!!! you have put an awful lot of effort into this..well done you - I hope this thread gets the attention it deserves.

    just for the sake of it..im somewhere between 20 and 25% body fat (going by the helpful pictures). I am going to try and aim for 15% tho. (maybe a bit optimistic).
     
  3. Nettels

    Nettels Badass viking since '95
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    I'm somewhere between 15-20% body fat. Trying to reducing it right now.
     
  4. w2gMk

    w2gMk All my pokemon have TM 87

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    25% for the :jawdrop:





    wish i could get itno the 15-10% but i have no idea what to eated.
     
  5. Keef

    Keef Ooouusshhhhh!

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    Im currently around 15-16% BF cutting to 10% then clean bulking. So hard to get that cut right.
     
  6. Keef

    Keef Ooouusshhhhh!

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    Probably the most important info anyone will ever need is below its the holy grail for fitness, credit goes to Emma over on the bodybuilding forum and this is certainly a must for people wanting to lose fat, gain mass or even just find out what there calorie intake should be to maintain, it looks TL;DR and hard work but its really not.

    Calories and Macro's

    1. The following should be taken as general advice. It should not be used in the face of medical contraindications.
    Consult your physician before starting any diet or nutrition plan.
    2. If you create a spreadsheet & post it I will DELETE THEM.
    The point is to DO THE MATHS and THINK about what you need WITHOUT resorting to a pre-generated 'spit out' number!
    3. IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE due to the energy cost of growth, the inefficient movement of youth & your higher surface area:mass ratio. Look HERE for alternatives. Also - I would also STRONGLY suggest you don't OBSESS! Eat well, exercise regularly, and have fun. Being hyper focused on diet / training can create disordered eating & body image issues



    Basic Terminology
    1/ BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).
    2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over.
    3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training' isn't going to burn 6000 cals)
    4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So more protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
    5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).

    How much do I Need?
    A multitude of things impact MAINTENANCE calorie needs.
    - Age & sex (males generally need > females)
    - Total weight & lean mass (more lean mass = more needed)
    - Physiological status (eg: sick or injured, pregnant, growth')
    - Hormones
    - Exercise level (more activity = more needed)
    - Daily activity level (more activity = more needed)
    - Diet (that is - macronutrient intake)

    In order to calculate your requirements the most accurate measure is Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But these are completely impractical for most people & we mostly rely on pre-set formula to calculate our needs.

    Estimating Requirements
    The simplest method uses a standard 'calories per unit weight (usually kgs)'. They calculate a TOTAL CAL REQUIREMENT (TEE). They are:
    - 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
    - 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
    - 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
    For those involved in HEAVY training (eg: athletes) - the demand is greater:
    - 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
    - 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

    There are also other formula which calculate BMR. You then have to ADD IN ACTIVITY TO REACH TEE. These are:
    1/ Harris-Benedict formula: Very inaccurate & derived from studies on LEAN, YOUNG, ACTIVE males in 1919. Notorious for OVERESTIMATING requirements, especially in the overweight. DON'T USE IT!
    MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
    WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

    2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. Still doesn't consider the differences as a consequence of high BF%. Thus it again OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
    MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
    WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

    3/Katch-McArdle:Considered the most accurate for those who are relatively lean. Use if you have a good estimate of your bodyfat %.
    BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

    Again - these are BMR calculations. To convert to a TOTAL requirement you need to multiply the result by an 'activity variable'.
    This Activity Factor is the TOTAL cost of living, NOT JUST TRAINING. If you train 1 hr a day - CONSIDER WHAT YOU DO THE OTHER 23 HRS! It includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
    Average activity variables are:
    1.2 = Sedentary (Desk job, and Little Formal Exercise)
    1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
    1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
    1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
    1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

    How Accurate are they?: Rough ball-park figures. Still 'guesstimations'. So use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks. IF your weight is stable/ measurements are stable, you have likely found maintenance.

    Using the Above to Recalculate Based on Goals
    You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). For this - DO NOT use a 'generic calorie amounts' (eg: 500 cals/ day) to add / remove. Instead calculate a % of your maintenance. Why? The effect of different calorie amounts is going to be different based on someones size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
    - To ADD weight: ADD 10-20% of the TEE to your TEE calories
    - To LOSE weight: SUBTRACT 10-20% of the TEE to your TEE calories
    Then monitor your results and adjust as required.

    Macronutrient Needs
    Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.

    1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
    So - GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
    STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
    ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
    ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
    BUT this is 'sufficient' intakes for training. One should note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's 'athlete performance'.
    Researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
    Recent evidence also suggests that protein intakes of 2.2-3g/kg help with LEAN MASS RETENTION, and the physiological and psychological stressors associated with high volume or intense training.
    Also - Anecdotally, most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. So UNLESS you have medical reasons for lower protein, or unless guided by your sports nutritionist or physician to use the GENERAL sports nutrition guidelines, I would suggest BODYBUILDING values.

    General 'bodybuilding' guidelines for protein as follows:
    - Moderate bodyfat, Moderate training load, moderate calorie = 2.0-2.6g per kg TOTAL weight (about 0.9-1.2g per pound)
    - Low bodyfat or Very Low Calorie, Low Carb, High training load = 2.2-3g per kg TOTAL weight (1.0-1.35g per pound)
    - High bodyfat, high calorie, Low training load = 1.6 to 2.2g per kg TOTAL weight (.75-1g per pound)


    2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
    Average or low bodyfat: 1-2g fat/ kg body weight [between 0.4-1g total weight/ pounds]
    High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4-1g LEAN weight/ pounds]
    Low calorie dieting: You can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
    Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...


    3. Carbs: For carbs there are no specific 'requirements' for your body. But carbs are important for athletes, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)]. THEY ARE NOT THE DEVIL. And if you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
    Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
    High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
    INTENSE activity: + 8.5g / kg (more than 4g/ pound)

    For 'general gymers'- simply calculate intakes based on calories left over from subtracting fats/ protein from your TEE:
    carb cals = Total cal needs - ([protein grams x 4] + [fat grams x 9])
    carb grams = (carb cals)/ 4

    Links:
    How do I count Calories accurately? *Check out Calorie Counting Websites = http://forum.bodybuilding.com/showthread.php?t=119482931
    What are Macronutrients and Micronutrients? *Check out Macro & micronutrients explained! = http://forum.bodybuilding.com/showthread.php?t=2845231
    Funky Bodyweight Tool Thread *Check Out Funky Tool
     
    Last edited: Sep 11, 2013
  7. Keef

    Keef Ooouusshhhhh!

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    pretty sure on the pics i've seen of your face i imagine you would be tall and thin sub 15% certainly.
     
  8. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    Great thread. Once i get time i'll read through some more. I basically work out 5 times per week and just started running again to eliminate my gut. I'd say maybe February, the lowest i weighed was 68kg. I decided to get back into creatine and tweaked my diet. I weighed myself yesterday prior to my run and i was 77kg. Today i weighed around 76.3 kg.
    As for counting calories, it's not something i do religiously. However, my diet is satisfactory.
    [MENTION=6001]keithlemon[/MENTION]
    We're pretty much the same height, i dare say maybe the same weight. What's your basic diet plan?
     
  9. Keef

    Keef Ooouusshhhhh!

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    you fucked the mention up, but i saw the post ;)

    i weight 10stone bang on which is.. 63.5kg which is confusing me because you look thin and i cant see you being that much heavier than me..

    well i've worked out my macro's using the above Miffin-st jeor method and putting my desk job and working out 4/5 days a week into consideration i used the 1.3 activity level which makes it for me to maintain weight 2050 calories a day give or take, so trying to cut i've been at a 400calorie deficit and try to track it through Myfitnesspal (app or website is second to none) My diet consists mainly of Porridge in the morning, protein shake mid morning snack, low fat microwave meal at work usually chicken curry or something (really need to find a alternative for that but im the fussiest eater ever so its tough) then i train and then go home for tea usually Chicken and rice with all different spices, and day on the weekend i'll get Steak or something to change it up then a protein bar after my tea for a snack, or some low calorie snack alternatives to make up my macros. Very shit, very bland but i've recently lost weight again as i said im at 10stone again my lowest ever was before my Holiday this year at 9st12 so im close to that again now. Speaking of chicken i took delivery to 6kg of chicken the other day and it felt exceedingly manly lol also there is another layer of chicken in that box lol.

    [​IMG]
    [​IMG]

    check bodybuilding.com forums out mate have some excellent recipes for keeping protein up and some informative info to help get things right.
     
    Last edited: Sep 11, 2013
  10. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    Do you ever get hungry? I stuff abit more carbs in mine.

    5:30 am- rolled oats

    9:00 am- wholemeal ham sandwhich and apple

    Lunch- tuna and rice with apple. If i don't have tuna i usually make some brown rice at home with chickpeas, lentils, beans and some pasta sauce and eat that for lunch.

    3:00 pm- Whey

    After Gym- Whey

    Get home- might have some greek yogurt, or some rice crackers or some more of my rice

    Dinner- either steak, salmon or chicken with veges. I drink my creatine at night.


    Pisses me off because my mate eats whatever the fuck he wants and has a stellar body but he also plays soccer. Ha!

    What sort of workouts are you implementing to try and lower your body fat? You do cardio?
     
  11. Keef

    Keef Ooouusshhhhh!

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    Whey before and after a workout seems pointless, i'd use it to replace a snack instead and space them out.. yeah i feel hungry but i worked out i still have over 200g of carbs a day which is actually a lot. Dropping bodyfat is simply eat at a deficit lift heavy and keep your protein to the recommended number which is around 1-2g/per lb so im 140lbs should really aim for a minimum of 140g of protein a day to help maintain muscle whilst loosing fat, cardio isnt a neccessity either but i do a day of cardio to speed the process.. and try do some ab work after sessions if i feel good.
     
  12. WaLkAwaY

    WaLkAwaY Guest


    Be warned though, for every article in every section of BB.com (entire site Forums included) that is correct there are 100 incorrect ones. treat that site as you would treat any information from Wikipedia -nice for general (your knowledge) but you cannot write a paper using it.

    Nice find btw Keith

    PRO TIP: If you wake up in the middle of the night hungry or cannot fall asleep because you are hungry or you do that thing where you fall asleep but then an hour later get up and eat something because you are hungry... I have a solution for you.

    Need: Water or milk, Casein protein and Whey protein, banana.

    Take 6 - 8 ounces of water or milk and one serving of casein protein then add half of a scoop of whey protein.

    Take a quarter of the banana and eat that then drink your shake. Even the minute amount of fructose in the piece of banana will help get the nutrients into your bloodstream faster and the whey protein will satiate you in the now while the casein protein will take up to 8 hours in some cases (depending on quality) to consume so it is slow digesting keeping you from getting hungry.

    Doing some shoulder exercises:

    Rear delt (always done first) one of my favorite exercises.
    [​IMG]

    Lateral raises (side and front together)
    [​IMG]

    Stand and lean barbell shoulder press another favorite.
    [​IMG]

    Leaning side lateral raises another favorite.
    [​IMG]
     
    Last edited by a moderator: Sep 11, 2013
  13. Keef

    Keef Ooouusshhhhh!

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  14. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    You do that exact layout keith?
     
  15. w2gMk

    w2gMk All my pokemon have TM 87

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    omg i have a bag of lentils that i have no idea what to do with!!! TELL ME HOW TO LENTIL!
     
  16. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    I buy the tins. I can eat them straight out of the can!
     
  17. Keef

    Keef Ooouusshhhhh!

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    started it from Monday doing it the workouts exactly what it says i may switch the muscle group day depending on how busy my gym is though for example chest and bis day i would need to do a power set on the bench if i cant get on the bench i may do lower back, calves and abs etc my back is still achin from Tuesday not had that feeling in a while.
     
  18. Brofski

    Brofski Septic Schizo

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    Posted this in the fitness thread, but this seems more suitable...

    I've been lazy recently. Still lifting, but not done a shred of cardio. Keeping my diet fairly good. Not stuffing my face, but not eating salads either.

    As long as I don't put fat on I'm ok with that. I mean I still got a gut, but if I keep with lifting and get thicker and wider in other areas, it won't be so much of an issue.

    Done three days in a row, so hit every muscles except legs this week so far. Since moving out and having a bench in my house, haven't been back to the gym. Hence no cardio. But need to set a day aside and still go so I can do legs and cardio. I liked doing interval training on the treadmill. Steady jogging around streets/the park just doesn't appeal to me. Plus it's been too fucking hot.

    I'm suprised at how well my lifting is going. Each week, pretty much all my lifts can go up by 2.5kg without much fuss. in the last 3 weeks I've added 20kg to my shrugs. But now my traps are fucked and I can seriously barely move today haha.
     
  19. Keef

    Keef Ooouusshhhhh!

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    Keep it going Brof, i know the feeling since ive been injured last few weeks i've not done a bit of cardio either, need to get back into it badly.
     
  20. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    I have deadlift shins
     
  21. Keef

    Keef Ooouusshhhhh!

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    im in agony from deadlifts never used to do them and did 80kg Tuesday and man i could hardly sleep last night lol
     
  22. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    Keep doing them man, they're the best.
     
  23. Justin_

    Justin_ General

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    This video motivates the shit out of me. [MENTION=11243]Soarsea[/MENTION] will apreciate this ;)

     
  24. WaLkAwaY

    WaLkAwaY Guest


  25. Keef

    Keef Ooouusshhhhh!

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    Mirin' shame most of them are juiced up. Would love to be that lean.
     
  26. Brofski

    Brofski Septic Schizo

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    Anyone know any good lifts to work lats?

    Don't have a pull up bar at home (nor a decent door frame to support one) and no pull down machine.

    Just got a bench, barbell and dumbells. I can't think of/find any to really do though.
     
  27. WaLkAwaY

    WaLkAwaY Guest


    Lay down on the bench either length way or just supporting your shoulders and do lat pullovers. Barbell or dumbbell whichever seems a better fit for you.

    http://www.t-nation.com/free_online_article/most_recent/pullovers_bodybuildings_most_controversial_exercise

    Assisted pullups either with chairs and a broom handle or some other fashioned items. Trees for regular pull ups.

    [​IMG]

    Think both of those really hit it for thickness and strength. If you are looking for width or "wingspan" then nothing hits it like pull ups. Find a tree or a play ground maybe?
     
  28. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    [MENTION=4898]Brofski[/MENTION]

    Barbell bent over row's.
     
  29. WaLkAwaY

    WaLkAwaY Guest


    Going to do some running [​IMG] around Folsom lake today then eat indian food. [​IMG]
     
  30. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    Great Apps to download guys.

    My Fitness Pal: keeps track of your calorie intake and a bunch of other stuff. You can set weight loss goals and also had a nifty feature where you can scan a bar code and store it in your database along with all the nutritional info.


    Run Keeper: Keeps track of all your running sessions aswell as highlighting where you've ran through GPS.

    They're all free
     
  31. Keef

    Keef Ooouusshhhhh!

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    Can vouch for MFP think i posted it above in the walls of text somewhere excellent macro tracker and free! add me Quinnaay ;)
     
  32. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    Ooooh i didn't know you could add. Will do now.

    Edit: can't do it without your email
     
  33. Keef

    Keef Ooouusshhhhh!

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    you can on the website through the find user part, whats your username..
     
  34. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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  35. Keef

    Keef Ooouusshhhhh!

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  36. WaLkAwaY

    WaLkAwaY Guest


    Walking Lunges 6 sets of 20 with 25lb dumbbells and then the glute machine makes for angry legs.
     
  37. Soarsea

    Soarsea ASSISTANT REGIONAL ADM1N

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    I have never tried walking lunges. Been meaning to do so but i always forget.
     
  38. Keef

    Keef Ooouusshhhhh!

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    Cant beat Squats for legs.
     
  39. Brofski

    Brofski Septic Schizo

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    Squats aren't too great for calves though. That's where lunges come in.

    I did a brutal legs session last week.

    Cycled for 20 minutes
    Ran for 20 minutes
    Squats - 4 sets of 10 reps on 80kg
    Calf Raises - 4 sets of 10 on 50kg
    Lunges - 4 sets of 10 (each leg) on 50kg.
    Seated leg press - 4 sets of 10 on 100kg
    Incline walk for 10 minutes to warm down.

    Crawled everywhere the next day. Absolute agony.
     
  40. Keef

    Keef Ooouusshhhhh!

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    Yeah Squats arent great for calves but probably the best thing for your Quads along with lunges and leg press. Calf raises and pretty much a must in training calves they can take a beating before they get tired too so you should do no less than 15 reps per set on them. Deadlifts are good for lower back and hams, along with Good-mornings.

    I did legs Friday and still feel it, i can only do 5sets of 5 squats on 80kg but i can do 12 reps 130kg on the 45degree leg press and 10 reps 110kg on standard leg press.
     
    Last edited: Sep 17, 2013

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