"bodybuilding" thread

[thejeans]

ive searched for existing similar thread and everything i found was dated from 07 and older, i figured it was probably better to just start a new thread than bump something thats been dead for so long haha


i am just curious to see if there's anyone else out there on the forum that enjoys bodybuilding

 

[Josue6WGN]

I would love to get into bodybuilding more seriously! No homo, but I really admire and can appreciate the work that goes into transforming your body like that, on the juice or off. I don't care if someone is as thin as a twig and can run 2 marathons back to back because they're in such great shape, they look just like anyone else. But, someone all ripped will definitely get noticed...

I'm just waiting for the day when I can hit it hard again. I went 5 days a week for about 4 months a few years ago, and it was a REAL thrill to see the results! With the new baby, a new career, and a big move in the near future, I don't see myself having the time to make it to the gym. Or at least, making it to the gym without feeling guilty about leaving my wife at home with the baby all the time. lol I have to go to OKC for training soon though, without them, and the place I'll be staying at includes a gym membership, so I plan to hit it hard for the 3 months I'll be out there with nothing else to do.

 

[sm76]

I'm not huge or anything, but work out a lot. I always had a hard time putting on weight until I realized it was the post-workout nutrition I was screwing up. I changed that up about a year and a half ago and was able to put on 30 lbs of muscle since then. My wife is not happy about the GNC bill. I'm 6' 2" and was 190 lbs from the end of high school until I was 35, and I now weigh 220.

 

[Josue6WGN]

Haha...GNC bill.

I could never really find a flavor of whey protein that I liked? It all tasted like s*** to me. lol Never really tried anything else though...just muscle milk a time or 2. Stuff wasn't too bad, just expensive!

 

[sm76]

A lot of good articles here: http://www.cutandjacked.com/

 

[thejeans]

i started going with my roomate Phil last November, but with hunting and holidays we didnt get a solid week in til the new year, he tried to teach me as much as he could from what hes learned in 5+ years of bodybuilding and then around June quit the gym i was going to (since he was paying for 2 gyms a month, needed to cut back, i knew he would quit around June or July when i started)
i started to lose some motivation and then the begining of July my cousin joined and he and i are really pushing each other now

i started out last november around 245 (probably somewhere around 27-30% BF) in July i was down to 235 (and around 23-24% BF)
as of right now i still weigh around 235, but the BF is down to around 20-21%...
my goal for next July is 220-225 around 13% so i still have a bit of work but its going in the right direction


currently im going 4 days a week (used to be 5)

split is...
Mon - Chest and Triceps
Tues - Legs (calves, quads, hamstrings)
Wed - Back
Thurs - shoulders

and im missing fridays now because im coaching a 10-12 year old travelling soccer practice



regarding supplements/protein etc etc, i avoid GNC.... ive found bodybuilding.com has a better selection, and IMO substantially better prices, with reasonable shipping and with a warehouse in Pittsburgh, you guys would get it quickly haha

 

[Chefsp0t]

I just joined LA Fitness a few weeks ago and I've been working on cardio to get some fat off. I'm 27, 6', and I weighed 230 a few weeks ago. I've dropped between 5 and 10 already. I'm mostly interested in thinning back out/losing the spare tire before it gets any more out of control. I've been playing racquetball with some buddies from work. Haven't played since college and it's just as fun as then. Also doing work on the elliptical and swimming to break things up and work my whole body out.

My goal weight is 180-190. Maybe less if I don't start looking malnourished.

 

[CR3 Motorsports]

Sub, Did 2 amature competitions back in 06/07. While it was fun, I dont have time anymore with my current day job to hit the gym.

 

[Josue6WGN]

I just joined LA Fitness a few weeks ago and I've been working on cardio to get some fat off. I'm 27, 6', and I weighed 230 a few weeks ago. I've dropped between 5 and 10 already. I'm mostly interested in thinning back out/losing the spare tire before it gets any more out of control. I've been playing racquetball with some buddies from work. Haven't played since college and it's just as fun as then. Also doing work on the elliptical and swimming to break things up and work my whole body out.

My goal weight is 180-190. Maybe less if I don't start looking malnourished.

I'd LOVE to find some friends to play some sports with....that alone would be a great benefit to my health. I used to love how fast paced racquetball is, also indoor soccer.

Sub, Did 2 amature competitions back in 06/07. While it was fun, I dont have time anymore with my current day job to hit the gym.

I always wanted to check out some competitions. The Arnold Classic is down in Columbus every year, I need to get down there...

 

[o0n8]

It's hard to find time but I've always enjoyed working out. Paying for a gym membership seems like a waste because the lack of time issue. Right now I'm limited to flag football once a week but trying to work out a schedule so I can at least do some sorta work out.

 

[thejeans]

I always wanted to check out some competitions. The Arnold Classic is down in Columbus every year, I need to get down there...

i really want to go next year, haha

 

[Knox Joe]

Right now I am doing a 3 day dumbbell split at home (Mon - Quads, Hams, Calves, Shoulders, Traps, Wed- Back & Bi's, Fri - Chest and Tri's). Currently trying to bulk, but now I am having trouble eating this many clean calories. Was at 2200kcal/day or below for my last year-plus cut (I just went from 278lbs-168lbs in the past year) so I am trying for 2750kcal/day (40/35/25 macros) trying to get some lean gains, but I am sooo full all the time.

 

[thejeans]

Right now I am doing a 3 day dumbbell split at home (Mon - Quads, Hams, Calves, Shoulders, Traps, Wed- Back & Bi's, Fri - Chest and Tri's). Currently trying to bulk, but now I am having trouble eating this many clean calories. Was at 2200kcal/day or below for my last year-plus cut (I just went from 278lbs-168lbs in the past year) so I am trying for 2750kcal/day (40/35/25 macros) trying to get some lean gains, but I am sooo full all the time.

do you eat 6 smaller meals a day or 3 larger meals a day??

 

[Knox Joe]

do you eat 6 smaller meals a day or 3 larger meals a day??

6 450-650 cal meals. I eat in 3 hour increments. 6-9, 9-12, 12-3, 3-6, 6-7:30. Try not to eat after 7:30 unless I'm low on calories for the day, then I'll fill in with a PBJ and whole milk before bed. Still waking up hungry though, and I'm not gaining weight, so I may step it up to 3000kcal/day. I weigh about 178 now, getting about 250g protein or more per day. I'm going to try to bulk till January 1st, then do a 3 month cut again.

 

[CR3 Motorsports]

You might want to try 4 larger meals per day, I felt that worked best for me when bulking.

250g is a lot of protien for your bodyweight. Alot of that is being wasted. You want to stick to a 2:1 ratio. For optimal weight gain. For every 2 carbs you have 1 protein.

Also with how you work out you will need more calories a day as you will want a higher cal intake than what you are burning off. (For a bulking cycle)

http://www.livestrong.com/article/478603-carb-to-protein-ratio-after-workouts/

 

[Knox Joe]

I don't think I could eat 687.5 calories per meal. I'd end up blowing chunks. I'm basically on a bodybuilders diet, don't eat any unhealthy foods. Never eat at resteraunts, or consume fast foods. Only drink water, and occasionally milk, or almond milk with my protein shakes.

So 687 cals is a lot for me, lol.

8oz BSB
1 cup Broccoli
1 cup brown rice
1 half a sweet potato (200g)

Probably couldn't move for the next thre hours.

 

[Kiseliok]

You might want to try 4 larger meals per day, I felt that worked best for me when bulking.

250g is a lot of protien for your bodyweight. Alot of that is being wasted.

Agreed. Way too much protein.

 

[Kiseliok]

6 450-650 cal meals. I eat in 3 hour increments. 6-9, 9-12, 12-3, 3-6, 6-7:30. Try not to eat after 7:30 unless I'm low on calories for the day, then I'll fill in with a PBJ and whole milk before bed. Still waking up hungry though, and I'm not gaining weight, so I may step it up to 3000kcal/day. I weigh about 178 now, getting about 250g protein or more per day. I'm going to try to bulk till January 1st, then do a 3 month cut again.

Considering how strict you are with your diet, if you adjust it a bit for bulking, you can get some Serious results.
Also, what are you doing for your reps/sets? That will make a lot of difference - one way you'll be building more endurance and general strength (high reps, high sets), another way you'll be bulking up (low - mid reps, low sets). There is a lot of middle ground, of course, so you'll need to adjust for your goals.

I learned that 12-15 reps for 4 sets gives me best results in almost any exercise.
Sometimes I'll switch up to 15 / 5 or 10 / 3 for a couple of weeks just so my body doesn't get used to it, but then will get back to my normal routine.

 

[Kiseliok]

Oh .. me .. right .. I'm a tubby and I'm ok with it.
Gyms are for posers. When I need to get a good workout in, I call my hoes ... and bench press and squat them at my place. Oh yea.

 

[Knox Joe]

Serious results.

That's what I've gotten, and continue to get, so far. I was obese August, 1st, 2011. I'm now like 12%BF, and 178.

Also, what are you doing for your reps/sets?

I change it all the time. Right now 4x8, with enough weight for the last two sets set to be to failure.

Doing very little cardio right now since I'm trying to bulk. I have great cardio anyways, probably from the HIIT, resting heart rate is like 47bpm right now.