The initial surge is seriously good fun. Once you master form, you'll fly up to your body's work weight, and that's where the next part of the challenge comes in though. You get used to being sore all the time though, when your glutes are in bits from squatting, you know you've gotten low the day before.
What kind of gains are you getting in session on session? Some of the lifts you can probably push up 2.5kg no problem each session, others you'd be better off sticking to 1kg and 2kg increases, although that kind of contradicts what I've said above.
ON Double Rich Choc or ON Choc Mint are both unreal with Milk and arent you lucky Milks is GREAT on a bulk. Im back on the ol uisce with my protein now and NO protein that Ive tasted so far tastes good with water.
This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
If order before 1pm online you usually get it the very next day. Minimum 50 euro order online though and ON costs 47.99 without the discount for the 5IB tub so you might need to buy something else - Maybe get some NO Shotgun as well? I use Setanta as a discount code and get 5% off. The store is based in Dun Laoghaire although I've never been to it. Also noticed this on their website DISCOUNT SATURDAY, 1ST SATURDAY OF EVERY MONTH, 20% REDUCTION ON ALL SUPPLEMENTS AT OUR RETAIL STORE
So that would be this Saturday I reckon.
You will see ON is the number one best seller on their top 10 list.
If order before 1pm online you usually get it the very next day. Minimum 50 euro order online though and ON costs 47.99 without the discount for the 5IB tub so you might need to buy something else - Maybe get some NO Shotgun as well? I use Setanta as a discount code and get 5% off. The store is based in Dun Laoghaire although I've never been to it. Also noticed this on their website DISCOUNT SATURDAY, 1ST SATURDAY OF EVERY MONTH, 20% REDUCTION ON ALL SUPPLEMENTS AT OUR RETAIL STORE
So that would be this Saturday I reckon.
You will see ON is the number one best seller on their top 10 list.
Cheers, top man.
Asked my trainer about it and he basically said it's the nuts so that's good enough for me.
If order before 1pm online you usually get it the very next day. Minimum 50 euro order online though and ON costs 47.99 without the discount for the 5IB tub so you might need to buy something else - Maybe get some NO Shotgun as well? I use Setanta as a discount code and get 5% off. The store is based in Dun Laoghaire although I've never been to it. Also noticed this on their website DISCOUNT SATURDAY, 1ST SATURDAY OF EVERY MONTH, 20% REDUCTION ON ALL SUPPLEMENTS AT OUR RETAIL STORE
So that would be this Saturday I reckon.
You will see ON is the number one best seller on their top 10 list.
Nice spot, think i'll spin out on saturday myself as i'm running low on protein, largely due to the amount of these i'm making. Def recommended!
+1 for universal nutrition. I've had multiple orders with them. Quick delivery and no hassle. I always get free shakers with them too but dunno whether you have to spend over a certain amount.
+1 for universal nutrition. I've had multiple orders with them. Quick delivery and no hassle. I always get free shakers with them too but dunno whether you have to spend over a certain amount.
Been at this 6 weeks now, making excellent progress. Push-ups are a piece of piss now, gotten much better at inverted rows, can even do pull-ups now
Bizarrely, i've lost more weight(not much), i've lost around 4 inches around my stomach and i've dropped two waist sizes since i've started this. Arms are far bigger, stomach and shoulders more defined, and hips, rear and thighs have firmed up a ton(thanks to weighted lunges and weight step-ups). People are commenting how less gaunt I look now(i've noticed it myself, I look much leaner). It's mostly been a case of toning up all the loose skin. Lifting heavy(focusing on upper body but still doing plenty of leg movement and full body also) and eating foods that are good for skin elasticity mostly(lots of Omega 3 essentially).
So, 6 week stats
Weight 75kg -> 73.6kg
Bodyfat - 16.6 -> 13.9
I've taken shirtless pics each month but I don't think anyone needs to be traumatized and see those.
I'm so so close to that flat stomach I so crave, another month or two.
I think Ill get my BF measured soon. I havent a notion what it is, I couldnt even guess.
Also please dont 'focus' on your upper body. Nothing looks as silly as someone with massive arms and shoulders and skinny legs.
This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
I think Ill get my BF measured soon. I havent a notion what it is, I couldnt even guess.
Also please dont 'focus' on your upper body. Nothing looks as silly as someone with massive arms and shoulders and skinny legs.
Ah i'm not really. It's like 60% upper 40% lower. It's simply the best way to tighten the loose skin around my stomach. And it's working. 1 of my 3 days is all leg work more or less.
I've plateaued pretty hard and am trying to figure out a new route to lean and strong.
Have you tried having a "cheat weekend"? You don't lift and eat more calories than normal. You recover your body from the lifting and mess up your body as regards calories. Come back fresh and hungry for bigger lifts and your body responds better to diet as you readjust the calories. Note this isn't scientific its just something I've noticed if I feel like I'm plateauing.
Getting there, little by little. On average im lifting around 33%(less on some stuff, more on others) heavier on most exercises then when I started. Deadlift has gone from 30kg(6 weeks ago) to 50kg yesterday. Push-ups are a lot lot lot easier, gone from 20kg to 28kg on the step-ups, 20kg -> 30kg on Goblet squats etc etc.
I've plateaued pretty hard and am trying to figure out a new route to lean and strong.
No idea what can be done about that because I haven't hit any plateaus myself. Some exercises take longer to up the weights on then others though i've found in my own experience.
Have you tried having a "cheat weekend"? You don't lift and eat more calories than normal. You recover your body from the lifting and mess up your body as regards calories. Come back fresh and hungry for bigger lifts and your body responds better to diet as you readjust the calories. Note this isn't scientific its just something I've noticed if I feel like I'm plateauing.
It pretty much is proved scientificly, its a refeed, which basically refuels you glycogen if you've been in a big deficit or ketosis.
If you've only been in a minor deficit its useless and is just an excuse to eat more.
Well, been a few months since I posted anything here and reading back through it I kind of facepalm at some of the utter tosh I posted. I'll be honest, I wasn't really getting anywhere. Wasn't through not working hard enough in the gym. Was down to what I was eating, lack of prepation and planning. Bulking is fucking hard and you can't do it without preparing and of course making sure you are actually eating enough.
So I went back to the personal trainer, bucked up my ideas and so far;
Weighed in at 82.4kg this morning. My low point was 69.8 which was to be honest, painfully thin. and I had really high bf %(22.8) Doing proper barbell benches(max lift was 62.5 about a month ago), barbell squats, deadlifts and lots of other stuff.
Can do nearly 2 sets of chin ups unassisted now.
Don't want to go into too much detail about my exact programme at the moment, but it's a 6 week programme and 2 weeks in i've gained 4.5kg with no bf increase(11.2). I'm back on carbs(on training days), training 4 times a week and upped my eating considerably, and also my preparation. I'd spend 1-2 hours each week preparing meals(ty Tupperware) and making sure i'm getting sufficient calories.
I don't have any decent pics(might take some later) to show my prgress but suffice to say i'm pretty pleased. Once the 6 weeks is up i'll be back on conditioning and trim down the bodyfat to under 9%
Still sitting on 82kg. I'm very satisfied with the gains i've made lately, feel a lot strong and look better. Going to start recording my sessions here now. Body has adapted to the extra calories so gonna have to up things even more to make anymore gains.
Warmup:
Band pull aparts x12
Bw squats x 12
Bw lunges x 16
Wall slides x 10
Mountain climbs x 20
Press up x 12
What kind of food are you eating? Are you lifting heavy on a regular basis?
Well i train 5 days a week lift heavy on first and last day of the given weeks training ie bench on day 1 and squats on day 5. The rest of week is hard training with moderate weight and only train one muscle each day.
A typical day Monday to Friday food wise would be:
5am. 4toast with butter and slice of turkey with each slice, a bananna n small bowel of special k with a cup of tea and some water.
8.45. A sandwich with 4rashers 4sausages bowel of porridge and an apple square and bottle of water.
12.00. Chicken fillet with 5scoops of spuds and some carrots, plus a muffin and bottle of water. exception of Wednesday when its pasta and chicken.
15.30. creatine and protein some jaffa cakes plus 2slices of brown bread with a cup of coffee and as much water as i can drink.
16.30. more general vitamins
17.15. Training time finish gym straight away creatine.
18.45. dinner one meat veg and spuds, take last of vitamins now zinc, cod liver oil and glutamine, still taking on as much water as possibe.
20.30. Noodles with some curry powder some fruit and can of pears and cup of tea.
My weekends vary alot but still take in as much food as i can but not on time like i do monday to friday
Well i train 5 days a week lift heavy on first and last day of the given weeks training ie bench on day 1 and squats on day 5. The rest of week is hard training with moderate weight and only train one muscle each day.
A typical day Monday to Friday food wise would be:
5am. 4toast with butter and slice of turkey with each slice, a bananna n small bowel of special k with a cup of tea and some water.
8.45. A sandwich with 4rashers 4sausages bowel of porridge and an apple square and bottle of water.
12.00. Chicken fillet with 5scoops of spuds and some carrots, plus a muffin and bottle of water. exception of Wednesday when its pasta and chicken.
15.30. creatine and protein some jaffa cakes plus 2slices of brown bread with a cup of coffee and as much water as i can drink.
16.30. more general vitamins
17.15. Training time finish gym straight away creatine.
18.45. dinner one meat veg and spuds, take last of vitamins now zinc, cod liver oil and glutamine, still taking on as much water as possibe.
20.30. Noodles with some curry powder some fruit and can of pears and cup of tea.
My weekends vary alot but still take in as much food as i can but not on time like i do monday to friday
Way too many carbs in that diet.
Ditch the bread. Can't stress this enough. Wheat and gluten are a massive barrier for any fitness goal.
Try sweet potato instead, much lower GI then your regular potato.
Stick to berries for your fruit intake. Fructose is poison and berries have a much lower content then apples, bananas, oranges and the likes.
As for training, learn some exercises that use a lot of muscle grpups. Bench press, chin up, squat and deadlift should be the backbone of your workout. You can do single muscle group exercises after those if you want. 5 days a week is too much too. You have to replenish your glycogen stores and repair and rebuild muscle fibre.
Ditch the bread. Can't stress this enough. Wheat and gluten are a massive barrier for any fitness goal.
Try sweet potato instead, much lower GI then your regular potato.
Stick to berries for your fruit intake. Fructose is poison and berries have a much lower content then apples, bananas, oranges and the likes.
As for training, learn some exercises that use a lot of muscle grpups. Bench press, chin up, squat and deadlift should be the backbone of your workout. You can do single muscle group exercises after those if you want. 5 days a week is too much too. You have to replenish your glycogen stores and repair and rebuild muscle fibre.
I do a routine like this;
Mon: Upper body - Chest, back, triceps
Tues: Lower body
Thurs: Shoulders, upper back, biceps, triceps
Friday: Core/conditioning
But in putting on weight is carbs not what I need??
The training regime what you suggested is what I was doing till I changed to one muscle a day to which I've seen massive improvements all around and fell I will stick to as I continue to improve.
But in putting on weight is carbs not what I need??
The training regime what you suggested is what I was doing till I changed to one muscle a day to which I've seen massive improvements all around and fell I will stick to as I continue to improve.
But thanks all advice and criticism welcome.
Sure you do. You need carbs pre and post workout. And that's it.
Also, the type of carbs are hugely important.
Everyone is different. Some workouts suit some people, some suit others. It's dependent on body type, height, age, training exp, genetics etc etc. But everyone needs the same solid nutritional foundation.
Sure you do. You need carbs pre and post workout. And that's it.
Carbs also play a role in hormonal response, and when it comes to weight gain thats important. Take your pineapple juice before workout. Full of carbs for energy, but all that fructose also brings on an insulin/hormonal response that helps build muscle.
5 days a week shouldn't be too too much if its done right. Shouldn't prevent glycogen stores being refilled really and as long as specific muscles get rested they should rebuild. But has to be programmed correctly. 5 days at a high intensity could slow progress.
I haven't taken any measurements(really professional this like) but I can tell i've whittled away a massive amount of loose skin and body fat all over my body. My workout week looks like this;
Monday:
Warmup(5-8 mins, usually some bw exercises and compound moves)
Incline shoulder press
Bent over barbell row
Dumbbell bench press
Dumbbell row
Cable pulls
Cable rows
Cooldown(typically a core exercise of some kind and a side plank. Core exercies would be: russian twist/serratus crunch/half getup/bear crawl)
Wanted to give you a rundown of what we do in the Caveman classes btw, in case you're looking to try and add some additional strings to the bow.
Today was a "tag team" session. Usually we get 45seconds of an exercise and then get moved onto the next by whistle.
Instead, grouped into 7/8 today and one person at a time took pacemaker. Everyone starts on one of the sets and one person as the pacemaker.
"Pacemaker" did a 25metre 100kg prowler push, followed by 10x 40kg clean-and-presses, 15x "Wall-Balls" (explosive squat with a 9kg medicine ball that you propel into air against a wall at top of squat), before returning the prowler back to the start point.
As soon as the first Pacemaker was finished the above, everyone moved onto the next set.
Sets
Competition Pressups (do press up, when chest on ground put hands behind head and then back to side and push up)
Burpees
Box Jumps (75cm box I think)
Plank
Bunny Hops (press up position, jump knees to chest and back, repeat. Usually have a bar on the ground that you have to "clear")
V-Sits
30 min 'class', no stopping allowed. As high intensity as you can possibly manage. No rep limit, get as many done as possible, beat yourself!
It's definitely working really well for me on a cut at the moment too. We have far more weight intensive classes too. Today was a Core challenge alright. I'll post up a few of the routines/order that we do stuff in future if you're interested?
We process personal data about users of our site, through the use of cookies and other technologies, to deliver our services, personalize advertising, and to analyze site activity. We may share certain information about our users with our advertising and analytics partners. For additional details, refer to our Privacy Policy.
By clicking "I AGREE" below, you agree to our Privacy Policy and our personal data processing and cookie practices as described therein. You also acknowledge that this forum may be hosted outside your country and you consent to the collection, storage, and processing of your data in the country where this forum is hosted.
Comment