Exercise Log Thread 2: Who ate all the pies?

[cEvin]

Originally Posted by wishes

Speaking of dribbling on, he said weight LOSS, so im sure hes not going for getting in enough calories.

um not quite. if he's struggling to meet his protein calorie macros then it's a good idea.

[cEvin]

so - where to get calipers from? nothing on trademe D:

[s0nic]

ok someone help me out here please?

realised that i dont intake enough protein at all as im on a predominantly vege diet. so i decided to buy some protein powder..

I just purchased this : http://www.bodyconcept.com/family/1468/display.html

So it says its got 23 grams of protein-does that mean for every "spoonfull"?

Is this a good protein powder? like is it a meal replacement or rather a pre/post workout drink?

Just trying to figure out how many times i should have this a day to get enough protein in me.

Cheers

[leadinjector]

stop being a vege fag and get a steak in ya

[cEvin]

Originally Posted by s0nic

ok someone help me out here please?

realised that i dont intake enough protein at all as im on a predominantly vege diet. so i decided to buy some protein powder..

I just purchased this : http://www.bodyconcept.com/family/1468/display.html

So it says its got 23 grams of protein-does that mean for every "spoonfull"?

Is this a good protein powder? like is it a meal replacement or rather a pre/post workout drink?

Just trying to figure out how many times i should have this a day to get enough protein in me.

Cheers

That's a post/pre wo supplement, not a meal replacement (it lacks carb or fat in any reasonably quantity).
23g means per serving size, which is per scoop (provided in the tub).
In terms of quality EAS is decent, just a little pricey.

You should mix it with a simple carb post workout and maybe with a complex pre. Otherwise the rest of your protein should come from solids if possible..

[Pimp-X]

Originally Posted by s0nic

ok someone help me out here please?

realised that i dont intake enough protein at all as im on a predominantly vege diet. so i decided to buy some protein powder..

I just purchased this : http://www.bodyconcept.com/family/1468/display.html

So it says its got 23 grams of protein-does that mean for every "spoonfull"?

Is this a good protein powder? like is it a meal replacement or rather a pre/post workout drink?

Just trying to figure out how many times i should have this a day to get enough protein in me.

Cheers

It's not a meal replacement, it's a protein supplement. It has glutamine, and also branched chain amino acids, which is a plus. If you don't know what those are, there's a ton of good information at the end of google.

Personally I'm a fan of Horley's 'Awesome Whey', but I'm sure that EAS product you are using is more or less precisely the same...

[MadMax]

what about adding peanuts/peanut butter or vegemite/marmite to your diet? and vegetables do contain a small amount of protein, not nil.

[JP]

Is it much of a worry to over do protien?

I eat a decent amount of meat, and some peanut butter (toast) on a daily basis. I'm about to start working out a decent amount, more cardio than weights at the moment, but still a decent amount of weights. Would it be wrong to start taking protien powder? Keep in mind i've got to lose a bit of fat too.

I hadn't considered it being the wrong thing to do at all before I read this thread, so just wondering.

[s0nic]

Originally Posted by cEvin

That's a post/pre wo supplement, not a meal replacement (it lacks carb or fat in any reasonably quantity).
23g means per serving size, which is per scoop (provided in the tub).
In terms of quality EAS is decent, just a little pricey.

You should mix it with a simple carb post workout and maybe with a complex pre. Otherwise the rest of your protein should come from solids if possible..

whats a simple carb or complex pre? please explain. very new to all of this..

so i weigh about 86kgs..so i should be having about 4 scoops of these to get my 'recommended' protein per day yeh?

i find this is way easier than trying to add solid protein like chicken etc. i just end up eating a chicken schnitzel burger and thinking to myself thats protein in me..

i dont eat tuna or any fish cause i hate all seafood.

[cEvin]

Originally Posted by JP

Is it much of a worry to over do protien?
I eat a decent amount of meat, and some peanut butter (toast) on a daily basis. I'm about to start working out a decent amount, more cardio than weights at the moment, but still a decent amount of weights. Would it be wrong to start taking protien powder? Keep in mind i've got to lose a bit of fat too.

I hadn't considered it being the wrong thing to do at all before I read this thread, so just wondering.

Depends on your goals, current diet and weight. Nothing will help you lose weight besides a calorie deficit

whats a simple carb or complex pre? please explain. very new to all of this..

so i weigh about 86kgs..so i should be having about 4 scoops of these to get my 'recommended' protein per day yeh?

i find this is way easier than trying to add solid protein like chicken etc. i just end up eating a chicken schnitzel burger and thinking to myself thats protein in me..

i dont eat tuna or any fish cause i hate all seafood.

Simple is a high GI carb like dextrose, or table sugar. Complex is a low GI carb like whole wheat pasta, ww bread, brown rice, oats). You should get about 200-250g of protein a day at your weight if you're lifting heavy, but not just from the supplement. That's why it's called a supplement.

[JP]

Well my main goal is to lose weight, but at the same time i'd like to gain some muscle, and from most sources it seems that its a good idea to do a bit of lifting while i'm doing that.

I'm pretty much out for every tid bit of info I can get, so feel free to expand even if something isnt completely relevant.

[Whiplash]

Aim for one then the other, not both at the same time.

[s0nic]

well im slowly working on my handles..

so after everywork out i do a decent cardio workout (biking around 15ks/running etc)

plus im playing hockey every week.

Aim is to lose my handles/stomach fat by september.

[MadMax]

to burn that stored fat you need to work hard. force your body into using its emergency supplies.

[xor]

I'm back at the gym again flexing harder than zoolander

3 day split
Today:Chest/Tri

3km warmup on tredmill

dumbbell bench
12x20kg
10x25kg
8x30kg
6x35kg
12x20kg

Incline dumbbell bench
12x20kg
10x25kg
8x30kg
6x35kg
12x20kg

Cable Cross overs
10x20kg
10x20kg
20kg till failure

Decline dumbbell bench
12x20kg
10x25kg
8x30kg
6x35kg
12x20kg

Tri pulldowns
10x40kg
10x40kg
10x40kg


Back/biceps:next

Legs:next


aim is to pack on 5kg which will bring me just under 90kg at 5ft10

[QWERTY?]

busted my knee 4 weeks ago (still healing) , just doing free weights and the like, dropped 2kg's suprisingly without doing any cardio

[Phrack]

I've just started back after a decent break.

Day 1: Chest + Shoulders
Incline D/B Press
Bench Press
Milatary Press
Side Lat Raises
Bent Over Lat Raises
Side Bends
Cable Crunches
Pole Twists

Day 2: Legs
Squats
Leg Press
Walking Lunges
Hamstring Curls
Straight Leg Dead Lifts
Calf Raises on Leg Press
Pole Twists

Day 3: Bi's, Tri's, Back
Dead Lifts
Powercleans
Lat Pull Downs
Barbell Curls
Incline D/B Curls
Close Grip Bench
Lying Extensions
Abs (1 set, max out each with no rest; crunches, leg raises, v ups, seated leg somethings)
Pole Twists

Each workout takes about an hour including a warm up/warm down. Only do 2 sets of each exercise for now, will push out to 3 in a few weeks.

[wugambino]

crikey xor how long does that take you?

I just started doing this turbulence training program ( on Monday )

Warm Up:

Sumo Squats 2 X 10
Push Ups 2 X 30
Split Squats 2 X 10

Interval Training ( 30 seconds 9/10 90 seconds 3/10 )

Day 1:

Chinups - 3 X6
DB chest Press 3X6
Barbell Row 3 X 10
DB Low Incline Press 3 X 10
Decilne Pushups 3 X 20
DB Incline Curl 3 X 12

Day 2:

DB Squat 3 X 8
DB Shrug 3 X 8
DB Romanian Dead Lift 3 X 8
Swiss Ball Jackknife 3 X 20
DB Lunge 3 X 8
Leg Curls 3 X 8

I'm going to do that Monday/tuesday & Thursday/Friday , Wednesday is core training ( Sit Ups / Planks etc. ) and Saturday is a road ride on the bike. My legs were jelly at the end of day 2 , I could bearly get out of my seat heh.

Thats the plan anyway but I have been so busy at work at the moment I have only managed to make it to the gym a few times in the last month.

[leadinjector]

Originally Posted by Phrack

Each workout takes about an hour including a warm up/warm down. Only do 2 sets of each exercise for now, will push out to 3 in a few weeks.

you know, you should start with a higher number and cut down from there

[Phrack]

well, this program was given to me by the winner of the novice over 80kg bodybuilding class. it's a shame i'm moving in like the next week. possibly the best gym in NZ. brand new top line equipment, 5-80kg dumbell range... private gym too, everyone there is going hard. noone pissing about. has that cool underground feeling since it's in his garage out back of his house.

anyone know any good gyms in palmy? used to train at massey when i was a student but never really enjoyed it.

[leadinjector]

Originally Posted by Phrack

well, this program was given to me by the winner of the novice over 80kg bodybuilding class. it's a shame i'm moving in like the next week. possibly the best gym in NZ. brand new top line equipment, 5-80kg dumbell range... private gym too, everyone there is going hard. noone pissing about.

he give you a good line of "supplements" too?

yeah i hate how much people fuck around at the uni gym, i mean its a place to work out not a social club... if youre going to stand around and talk to your mates do it elsewhere k thx

[caffiend]

Just getting back into the gym again after a lengthy break myself. Mostly just to lose body fat, waist reduction etc. Not looking to do any kind of major muscle building or whatever; certainly not to the point of needing to stress too much about diet (although I am minimising carbs and trying to eat more meats, seafood and roughage).

Currently 106kgs at 6'2" - but I'm not concerned about that figure (despite BMI suggesting I should be about 85kg... shyeah! 'sif!), it's more about body fat for me, which is too high.

Routine at the moment is:
- 2km row in around 8-9 minutes
- stretch
- machine lat pull downs
- alternate between machine chest press and incline chest press
- bar bell bicep curl
- machine pectoral fly
- machine military press
- 3km jog in about 17 minutes
- warm down, stretch and situps on swiss ball

All up takes around 1-1.5 hours.

The aim is to increase weights and probably move to free weights etc; but it's early days yet - I'm still unfit and out of shape. Also trying to play 1 - 2 games of squash, and 1 game of golf a week.

Interested in comments from some of you hard-core gym freaks.

[MadMax]

Originally Posted by Phrack

well, this program was given to me by the winner of the novice over 80kg bodybuilding class. it's a shame i'm moving in like the next week. possibly the best gym in NZ. brand new top line equipment, 5-80kg dumbell range... private gym too, everyone there is going hard. noone pissing about. has that cool underground feeling since it's in his garage out back of his house.

anyone know any good gyms in palmy? used to train at massey when i was a student but never really enjoyed it.

i'll keep you posted, but i think there's a private one being built next door to me ;D.

[cEvin]

my bulking routine at the moment (finishing next week after 30 weeks)

add 2-5% weight per week
no cardio besides social basketball once a week or so.

tues:
atg squats 5x5
flat bench 5x5
bent over row 5x5
weighted pressups 4x10
weighted situps 3x25

thurs:
atg squats 5x5
Incline bench 5x5
deadlift 5x5
chinups 3x10

sun:
atg squats 5x5
flat bench 5x5
bent over row 5x5
calf raises 5x5
situps 4x25

[cEvin]

Originally Posted by caffiend

Mostly just to lose body fat, waist reduction etc. Not looking to do any kind of major muscle building or whatever; certainly not to the point of needing to stress too much about diet

Routine at the moment is:
- 2km row in around 8-9 minutes
- stretch
- machine lat pull downs
- alternate between machine chest press and incline chest press
- bar bell bicep curl
- machine pectoral fly
- machine military press
- 3km jog in about 17 minutes
- warm down, stretch and situps on swiss ball

You want to lose fat/waist reduce, but you don't want to stress about diet and you're doing bicep curls and machine work? I'm betting you won't see jack progress in 12 months..

[caffiend]

No, I said I don't want to 'stress too much' about diet. I have changed my diet significantly in terms of huge reduction in carbs (especially starchy ones and refined sugars), just don't want to get into the expense/hassle of protein shakes and shit like that.

And the machine weights and bicep curls are only part of what I do - the row/jog/sit-ups are what I'm more concerned with, and will increase as I go along, as well as adding in more targetted exercises.

The last time I did this 3 x a week for more than 6 months I went down to 96kgs and lost a few belt notches.

That being said, what kind of routine would you recommend for what I'm after?

[cEvin]

I'd do mostly body weight exercise, pressups, pullups, chinups, situps, lunges 3 times a week - make sure your diet is under your daily maintenance with clean food - do cardio on the 4 off days, maybe hiit?

[Pimp-X]

Since we're all posing...

Monday

Bench Press
Dumbbell Incline Press
Pull Up
Barbell Row
Dumbbell Shoulder Press
Dumbbell Shrug
Crunches

Wednesday

Squats
Clean and Press
Leg Curl
Calf Raise
Dumbbell Bicep Curl
French Press
Crunches

Friday

Dumbbell Bench Press
Lat Pulldown
Barbell Shoulder Press
Rope Tricep Press (monkey balls, kthx)
Barbell Bicep Curl
Crunches

There's about 30 to 40km of running on the 'off' days.

[caffiend]

Originally Posted by Pimp-X

Since we're all posing...

No, no, no. This is us all posing:



I'm 3rd from left. cEvin is at extreme right and xor is in the middle.

[Helious]

I'm second from Left

[Abraxiss]

xor are those dumbell weights combined or each, ie. 10kg each hand, or 20kg each hand? would assume 20 each hand, just curious. Looks like a pretty good split, very similar to mine, when do you do shoulders though?

Mine is

Chest + Tris

Legs + Abs

Rest

Shoulders + Traps

Back + Bis

Rest
Rinse and Repeat

[Pimp-X]

Originally Posted by caffiend

I'm 3rd from left. cEvin is at extreme right and xor is in the middle.

There's TWO DUDES looking at your package.

Uh-oh..

[Helious]

Originally Posted by Helious-

I'm second from Left

for the record~ second from the left is Arnold

[Simon]

Wow, really? I'm sure noone here would have recognised one of the MOST FAMOUS MEN ON EARTH.

[caffiend]

Originally Posted by Pimp-X

There's TWO DUDES looking at your package.

Uh-oh..

Story of my life...

[Phrack]

Originally Posted by leadinjector

he give you a good line of "supplements" too?

Haha, nah they pride themselves on being drug free.

www.waiweight.com if anyone wants have a look, shows the machines they have which are so damn good. Seated dip machine, proper lat pulldown, side lat machine..

Originally Posted by MadMax

i'll keep you posted, but i think there's a private one being built next door to me ;D.

That'd be awesome!

[Helious]

Originally Posted by Simon

Wow, really? I'm sure noone here would have recognised one of the MOST FAMOUS MEN ON EARTH.

oi!

[xor]

Originally Posted by Abraxiss

xor are those dumbell weights combined or each, ie. 10kg each hand, or 20kg each hand? would assume 20 each hand, just curious. Looks like a pretty good split, very similar to mine, when do you do shoulders though?

Mine is

Chest + Tris

Legs + Abs

Rest

Shoulders + Traps

Back + Bis

Rest
Rinse and Repeat

yup

3 days in a row then rest one day. Then another 3.
I do my shoulders when I do my back.

Best thing to put on weight =
half a cup of rolled oats
a scoop of whey
3 eggs
banana
yoghurt
milk
spoonfull of jam

It's a fart celebration

[Nahaz]

Originally Posted by leadinjector

stop being a vege fag and get a steak in ya

I'm a vegetarian and weight train, you just gotta make sure you're getting enough high quality protein. I don't see it as a limiting factor. Of course you don't benefit from the growth hormones

I'm trying to find a source of Quorn/Mycoprotein, it's made from fermented fungus (Fusarium Venenatum), it's apparently one of the highest quality proteins you can get (all the essencial amino acids).

[Noodles]

I don't normally post in the exercise threads but I just wanted to show off my progress of late.

Have been on a low calorie/carb diet for the last month, in which time I've lost a shit load of fat and making some huge gains in the gym.

1st 2 weeks:
Lost 1.2kg fat (1.28%)
Gained 0.5kg lean mass

2nd 2 weeks:
Lost 1.36kg fat (1.3%)

Have been lifting more at the gym, doing 5 sets of 5 reps for strength. Up to 75kg flat bench, 110kg squat, 105kg dead lifts.

I'd kill many ppl for a Wendy's meal, but have been sticking to my plan 100%, haven't drunken any alcohol for nearly 4 months and haven't had any carbonated drinks for over a month.