Jarek Posted April 30, 2012 Share Posted April 30, 2012 hi I'm 18.1 st 16%of BF ATM 38waist P/c/f don't know really I do as i feel after 12 years of doing it i reed my body quite well . ECA comp is in Poland so this will go through i Know On diet i try to loose 1.5 kg a week and eat enough carbs to have power in the gym and to stay sain:) Quote Link to comment Share on other sites More sharing options...
neil tt Posted May 1, 2012 Share Posted May 1, 2012 Im looking at buying either a smith machine, or just a bench with weights, which would consider to be the best idea. I always train on my own, and my other problem is I have a busted leg with a fused ankle, so squats are out of the question Quote Link to comment Share on other sites More sharing options...
TubbyTwo Posted May 1, 2012 Share Posted May 1, 2012 Geo, Im struggling to shift fat around my stomach, any suggestions? doing hard circuit training 3 times a week. Quote Link to comment Share on other sites More sharing options...
Hemanhead Posted May 1, 2012 Share Posted May 1, 2012 Im looking at buying either a smith machine, or just a bench with weights, which would consider to be the best idea. I always train on my own, and my other problem is I have a busted leg with a fused ankle, so squats are out of the question If you are a highly motivated, with personal goals then i'd buy one. Deep down we all know a workout is a good idea, but at home when theres a comfy sofa versus the cold and punishing smith machine just ask yourself; am I going to use it atall. Quote Link to comment Share on other sites More sharing options...
Geo Posted May 1, 2012 Author Share Posted May 1, 2012 Im looking at buying either a smith machine, or just a bench with weights, which would consider to be the best idea. I always train on my own, and my other problem is I have a busted leg with a fused ankle, so squats are out of the question see hamanhead post. I'd prefer going to a gym, because once there you will actually do something, plus there is chicks to make you work harder. Geo, Im struggling to shift fat around my stomach, any suggestions? doing hard circuit training 3 times a week. Depends what your diet is bud? most folk i see hammer themselves silly, yet make none or little change in years. What you eating? You are what you eat!!! Eating burns calories. Quote Link to comment Share on other sites More sharing options...
neil tt Posted May 1, 2012 Share Posted May 1, 2012 Thanks for that, will stay at home, alot safer I think at my age Quote Link to comment Share on other sites More sharing options...
Monkpower Posted May 1, 2012 Share Posted May 1, 2012 Right - off to HULK Smash the gym!!! Raaahhhhhhhhh!! Quote Link to comment Share on other sites More sharing options...
TubbyTwo Posted May 1, 2012 Share Posted May 1, 2012 Lots of fruit, wholemeal bread with ham/salad for lunch. Drink loads of water a day, steamed veg everynight (green beans, carrots, leeks, broccoli and new potatoes) major weaknesses are filter Coffee and late night snacks (cutting down) I do BMF 3 times a week and push my self hard, lots of ab work, situps, burpees, crunches, russian twists etc also go running a few times a week for 3 to 6 miles. Only suppliments I use are Impact whey 1 serving on non training days and 2 on training days (1 serving is a 50g scoop in pint of semi skimmed milk) and NO- Xplode 2.0 for a bit of a kick. Arms are defined, legs a bulking up, back and sholders are good, stomach is a bit podgy Quote Link to comment Share on other sites More sharing options...
Geo Posted May 1, 2012 Author Share Posted May 1, 2012 Lots of fruit, wholemeal bread with ham/salad for lunch. Drink loads of water a day, steamed veg everynight (green beans, carrots, leeks, broccoli and new potatoes) major weaknesses are filter Coffee and late night snacks (cutting down) I do BMF 3 times a week and push my self hard, lots of ab work, situps, burpees, crunches, russian twists etc also go running a few times a week for 3 to 6 miles. Only suppliments I use are Impact whey 1 serving on non training days and 2 on training days (1 serving is a 50g scoop in pint of semi skimmed milk) and NO- Xplode 2.0 for a bit of a kick. Arms are defined, legs a bulking up, back and sholders are good, stomach is a bit podgy Em where you getting the protein from? most i can see there is about 60g per day. your getting loads of carbs in and not enough protein bud, you need to get the protein in and drop carbs, fruit has loads sugar in it, bread high in carbs, veg has low carbs, potatoes high carbs. i can't see how you'd lose weight or build muscle on that diet. ???? Quote Link to comment Share on other sites More sharing options...
TubbyTwo Posted May 1, 2012 Share Posted May 1, 2012 I see your point! probably should have mentioned that with the steamed veg each night its either chicken, fish or beef Quote Link to comment Share on other sites More sharing options...
Geo Posted May 1, 2012 Author Share Posted May 1, 2012 I see your point! probably should have mentioned that with the steamed veg each night its either chicken, fish or beef even then bud max on that would be around 40g protein, so 90g per day in total. you need to be having at least 5 small meals a day consisting of protein, carbs, fats. meal1 - 3eggs scrambled, 1 slice whole meal toast(no butter), coffee, half pint water. Meal2 - 80g rice, 200g chicken(7 thai spices grilled), 1 tbls olive oil, Nando's BBQ sauce(next to nothing in carbs) meal3 - huge piece of melon, hanful of pine nuts. meal4 - pre workout 1 banana, 1 scoop whey protein meal5 - post workout 1scoop whey protein in water meal6 - 220g lean read meat, veg, 1 natty yoghurt thats just off the top of my head, as im currently eating a slab of garlic sirlion, and pasta. Quote Link to comment Share on other sites More sharing options...
JakeG Posted May 1, 2012 Share Posted May 1, 2012 I just had 3 eggs scrambled and a bottle of water today for breakfast, that's my meal plan everyday as I don't no what else to eat, usually end up eating a packet of pasta n sauce with a breast of chicken, no wonder I have no energy when I'm at the gym I guess That rice and chicken with Thai spices sounds nice geo, what sort of rice is it? And is the chicken like fillet pieces just on a grill or what? Quote Link to comment Share on other sites More sharing options...
Geo Posted May 1, 2012 Author Share Posted May 1, 2012 I just had 3 eggs scrambled and a bottle of water today for breakfast, that's my meal plan everyday as I don't no what else to eat, usually end up eating a packet of pasta n sauce with a breast of chicken, no wonder I have no energy when I'm at the gym I guess That rice and chicken with Thai spices sounds nice geo, what sort of rice is it? And is the chicken like fillet pieces just on a grill or what? the chicken is just a breast, im having 2 though. 7 thai spices is the nuts mate, could eat it all day long, butterfly the chicken, sprinkle some on both sides and grill, can also stir fry. The rice i use Uncle bens 2min microwave stuff, as for the life of me can't cook normal rice. need to get my butt in gear and try nail it spot on. Quote Link to comment Share on other sites More sharing options...
welshbuddy Posted May 1, 2012 Share Posted May 1, 2012 Today my diet, Pack of minstrels, pack of kettlechips! missed breakfest, missed my protein shake. Had my 3 tabs of creatine though its raining and this day is getting worse LOL. There is nothing else around here!! Bloody Birmingham , Moseley (for food) Smash gym tonight though, Ill chuck up a rota in what I do. Quote Link to comment Share on other sites More sharing options...
Geo Posted May 1, 2012 Author Share Posted May 1, 2012 Today my diet, Pack of minstrels, pack of kettlechips! missed breakfest, missed my protein shake. Had my 3 tabs of creatine though its raining and this day is getting worse LOL. There is nothing else around here!! Bloody Birmingham , Moseley (for food) Smash gym tonight though, Ill chuck up a rota in what I do. that would drive me to drink. One thing i've always got with me is food, i either cook it up the night before or have some sort of meal replacement in case of emergency's. try get a meal in before gym mate, prob make you feel alot better. running on fumes aint ya? Quote Link to comment Share on other sites More sharing options...
welshbuddy Posted May 1, 2012 Share Posted May 1, 2012 Yeh, I usually do have food with me, woke up late though! . I'm like a zombie walking around the building site ha! Definatley have a meal and a jack3d. then chicken and shake after Sorted! Quote Link to comment Share on other sites More sharing options...
TubbyTwo Posted May 1, 2012 Share Posted May 1, 2012 Cheers Geo, will see what I can rustle up!! Quote Link to comment Share on other sites More sharing options...
Geo Posted May 1, 2012 Author Share Posted May 1, 2012 needed some essentials today, so quick trip to costco and got this little lot Quote Link to comment Share on other sites More sharing options...
tomgeer Posted May 1, 2012 Share Posted May 1, 2012 needed some essentials today, so quick trip to costco and got this little lot http://i171.photobucket.com/albums/u317/Thomson77/c51cad0b.jpg http://i171.photobucket.com/albums/u317/Thomson77/da5d62f9.jpg Lol at the box of eggs, most people buy half a dozen How much do you spend on your food a week out of interest Geo? Quote Link to comment Share on other sites More sharing options...
Geo Posted May 1, 2012 Author Share Posted May 1, 2012 Lol at the box of eggs, most people buy half a dozen How much do you spend on your food a week out of interest Geo? meat wise i get cheap from either costco or guy from gym direct from slaughter house all pre packed. then i add in like a shop from tesco or asda. So i reckon about £80 per week on me alone, thats not including Lindsay's food shop. Quote Link to comment Share on other sites More sharing options...
tomgeer Posted May 1, 2012 Share Posted May 1, 2012 meat wise i get cheap from either costco or guy from gym direct from slaughter house all pre packed. then i add in like a shop from tesco or asda. So i reckon about £80 per week on me alone, thats not including Lindsay's food shop. Yeah I thought it would be quite expensive , I hope Lindsay isn't into body building aswell?, then it would be a dear do. Quote Link to comment Share on other sites More sharing options...
welshbuddy Posted May 1, 2012 Share Posted May 1, 2012 well , back from Gym, Had a crap day on food!! Got home, Chicken and egg salad, Protein shake with water. Gym- Worked chest and triceps only Flat bench- Started on 60kg, 15 reps Slow 2x sets. Went up to 80kg, 10 reps slow 2x sets. Went up to 100kg 5 reps slow 2x sets. Incline dumbell press- Started 30kg,10 reps 2xsets went to 40kg, 10 reps 2xsets Incline Flys 15kg-12 reps, 2 sets 25kg , 10 reps, 2 sets Decline Flys 10kg-15 reps, 2sets Tricep pull down (machine) All machines are different! so on some 50kg is light, other is just stupid weight so ill just say movements. Pull down, 4 sets, 10 reps, (struggle to hit 10th rep each time) Overhead push, 2 sets, 10 reps, (struggle to hold body in place weight) Skullcrushers- flat bench, to forehead elbows tucked in to sides 30kg-10reps 2 sets 40kg-10reps 2 sets. tomorrow back and bisceps Quote Link to comment Share on other sites More sharing options...
J_Supra_07 Posted May 1, 2012 Share Posted May 1, 2012 Iam really starting to pick my game up know too. Iv been trying to put more weight on for some time but now that iam eating right, it shows. Quote Link to comment Share on other sites More sharing options...
magictorch Posted May 2, 2012 Share Posted May 2, 2012 Could somebody post up a basic diet and weights routine please... Im looking to start doing some gym work and want to lose the belly, tone with bigger arms, shoulders etc Quote Link to comment Share on other sites More sharing options...
welshbuddy Posted May 2, 2012 Share Posted May 2, 2012 Hey j, I can write you. One up on Saturday when I'm at the unit for you? You need a bench press there Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.