Husky33

Hey Just wanted to get some info on how an external wastegate that's venting to atmo will effect the ability of the exhaust to flow more gasses. For eg. The more power generally the bigger the exhaust. I know a 3.5inch exhaust is usually recommended for power levels around 350rwk. However if you had 350rwk with a 3inch exhaust and a external venting wastegate, will that flow similar numbers to a 3.5 inch exhuast. In my instance it will most likely be a 3076r .82 on e85 running around 20-22psi, with a 44mm external gate. Exhaust is a 3inch dump/front, decat pipe and 3inch titanium catback.

are the pistons new?

awesome reply's thanks So in reference to Ash's post about the head being quite old, which it is, when the bottom end is getting done I may as well clean up the head. With the price of the supertech/ferrea being so cheap, I may as well replace the valves with stock size ones, springs and put some bronze valve guides in there and just tidy up the ports a little. I already have some hks 256/264 cams which will enable me to keep the vct, and also a greddy inlet manifold but that is moreso for the piping being in the way of the turbo. Yeah, I realise the .63 is going to be a restriction before the head will, but I may change it to a larger housing or a different turbo later on, although the power levels aren't going to be rediculous, 300rwk is already plenty enough for a rwd track car

Hey guys, Building an rb25(well collecting parts at the moment anyway as Im overseas for a little while) and need some input from people in the know. Ok, so at the moment this is street registered but it will most likely become unrego'd at the years end and will be used solely for super sprints and club events. I'll give an insight into the car atm as it may help So far engine wise I have: full 3inch into 3.5 inch exhaust(no cat) nismo fmic walbro intank hks oil cooler jjr coilpacks garret 3076 .63 hks manifold tial 44mm wastegate greddy inlet plenum with q45 throttle body tomei 740cc injectors sard fpr bosch 044 external z32 afm power fc Not installed, sitting at home hks 256in 265ex cams with hks adjustable ex cam wheel cp pistons 86.5mm spool rods arp head and main studs n1 water pump ross balancer Haven't bought an oil pump yet still unsure whether to go N1 or the more expensive and obviously better tomei/nitto. Which brings me to the head, and what to do with it. Now, with the above turbo and ancilleries, coupled with E85, I'm hoping to make a responsive 300-320rwk. As it will be mainly used as a track car, it's going to spend a fair bit of it's time in the upper rev range, so I really want to make the engine reliable. I'd like to rev it to 7500 or even 8000, but i'd be happy with 7500rpm, because if the turbo comes on pretty early, it still gives me a fair bit of rpm to play with, without the wear and tear value of high revs. Sooo, as you can see I don't want a head that can rev to 10,000rpm. I just want a good, reliable head that will support the flow of the turbo and be able to be in the 7500 rev range day in day out. When the engine is out, I want to build it properly, and I don't want to go pulling it out again for a few years. I've been looking at the supertech and ferrea kits, and for the price(which is bloody good), I could put new valves, springs, retainers, seats and valve guides in. I don't think with my goals there is any point going solid head, am I wrong??? Also would going oversize valves add enough benefit to out way the costs of prepping the head for them? I don't mind spending money, but ONLY if it is a worthwhile benefit to the overall result. I know you can build a motor a thousand different ways, but for my goals, what do you think?? Cheers in advance Simon

mate any idea at all on the offset?

heavy weights with low reps are just another tool in the box mate. People respond differently to different training methods, and most people will respond best to doing high reps AND low reps, mix it up. Having 'big fat' legs or 'chiselled' legs has NOTHING to do with how you lift your weight or how much weight you lift, muscle is muscle, the only thing that has to do with it is diet. An ethiopian has chiselled legs dude

^^^ that's big deadlifting mate, good work.

I use straps when im doing rack pulls, as im pulling more weight than i can deadlift. But with deadlift i'll just use chalk. And a deadlift should be down stopping at each rep. You'll gain more explosiveness off the floor if you lift it from a dead stop each time (hence the name deadlift). I used to bounce my reps but since i changed a years ago now it did make a big difference when you go for 1rms.

Who said no one has different goals. I was basing my comment around general people that go the the gym and train to be big, strong and/or fit, ie 99% of the people on this forum. I said train everything equally, and this is obviously related to your goal. A competetive runner will train every muscle he needs to run equally, same as any other athlete out there. If your goal is to get a big chest and thats it, then yes, train your chest, and train every muscle used to make your chest big equally. If you want to be all around strong and bit, then work everything equally, which is in reference to my other post. You know what i mean, your just trying to nitpick for some reason, we are both on the same side here. I know your a pt and all, but before you even started thinking about doing it it was running my own pt business for a few years, then went into strength and conditioning coaching for various athletes out there, which i did full time. I also studied nutrition and naturopathy, and worked full time in that also. I now work with some of the fittest and strongest guys going around. I also competed in olympic lifting and powerlifting a long time ago now... So if you think I'm narrow minded think again.

Yeah but i bench like a pansy

So you obviously didnt read anything i said. Doesn't matter what you train for, train everything equally. What do I go to the gym for if your so clever then? I'm no powerlifter dude. I lift weights, I do lots of circuits(bodyweight and weight), I do lots of long distance running and sprint work, I swim alot. I train to be fit and strong at everything. Is that so much different to everyone else???

1rm deadlift 245kg's at 78kg

No it's not at all. The only reason everything thinks that is because no one trains legs as much as they should. Most people are benching around 100kg, then struggle to squat 100kg. That is DISGUSTING! If people actually trained like they should, 120 atg squats would still be warming up.

But your limited to around 100kg which is nothing when it comes to squatting. Good as a supplementary exercise but it cannot replace barbell squatting. It only takes a couple heavy sessions for your traps to get used to the bar and then you can't feel it.

yeah if your going to compare squats they all have to be at the MINIMUM parallel otherwise keep pulling your dick Also the bar is always included in the total weight so you don't have to say plus bar. Squatted 120 for 20 atg last week, haven't done any 1rms for a few years now(best was 180 at 78)

Allthough they are absorbed by the body better and quicker, you do realise a serving of bcaa's is like 4g of protein ha ha

Yeah a few of us camped out for a week when the blizzard was on a few weeks ago. Make sure you take a small shovel, dig out the snow then lay your tent on the harder snow below or on the ground depending on how deep it is. You taking in food and water or you living out of your vehicles?

It's not that strong per dose, especially seeing as though the dose is 10ml, although it is quite dense in omega 3. The omega3 in flaxseed oil is ALA, alpha linolenic acid. It doesn't contain EPA and DHA which marine omega 3's contain. ALA can be converted by your body to epa and dha, but the synthesis is very low in most people. In other words the omega 3 in flaxseed IS NOT the same as omega 3 in fish oil. Omega 6 is found in alot of foods, don't really have to supplement it. Omega 9 is not an essential fatty acid, which means your body can produce it, so again, don't need to supplement it. Conclusion - take fish oil instead of flax oil

good 'ol squats and milk routine. I need to get back into, might give a go this week. Best strength and size i got was from 20rep squats twice a week a few years ago

As terry stated the thing you need to know with fish oil is that the active ingredients are EPA and DHA. These are your 2 fatty acids that you get from fish. In most of the shelf 1000mg capsule fish oils, the ratio is 180mg epa and 120m dha. Some are more concentrated giving 300mg epa and 200mg dha for eg for a 1000mg fish oil capsule, these will be more expensive however. These are usually labelled as high strength or one a day fish oils, which is complete crap. If there was a one a day cap you wouldn't be able to swallow the big f*cka In most studies you'll find that excellent benefits came from epa/dha when they are using around 2-4g of each. In your normal fish oil, that is 10-20 normal fish oil capsules at least. So as you can see there is a massive difference between doses used in studies and off the shelf levels. If you want to take less then as said look at the higher strength ones, which are more concentrated, or look at the liquids, which may sound bad but they are pretty good. In terms of toxicity all fish oils sold in australia are tested and have to pass levels for mercury, so i wouldn't worry too much, but if you are then go a practioner product such as the biouceuticals range or metagencis, as they do come from the better manufacturers over in europe. They're availabe at most good health food stores or a naturopath. In terms of indigestion, many people do get that. Pretty random really, i can take 10 a day no worries but my mate gags off a couple. What you need to do is get enteric coated fish oil capsules. There are a couple available off the shelf(bio-organics for example) and the ones i listed above are also, and with that coating they won't break down till a long way down your gut, getting rid of the reflux/fishy taste. Again, they are bit more expensive due to the enteric capsules, but well worth it if you can't swallow normal ones. And you'll get good fatty acids from eating fish, but no where near the levels listed above. Now im not saying you need to take this much fish oil daily, for general well being eating fish and taking a few caps would do you fine. However all studies done in reducing cardiovascular disease, reducing inflammtion etc have been done using those higher doses, so i guess best is to do your own research if you are interested and make up your own mind, cause i know if some random started telling me to take 20 capsules of something that i was previously taking 2 off, i would definately do my research before doing it.

is the fuel filler leading into the stock fuel tank or a custom tank setup?

as stated, I just snapped mine in two tightening it up, so want either aftermarket or stock bov, if a/m has to be plumb back only. For an rb25 In sydney msg me on 0421928851 Cheeers Simon

yeah for sure. I didnt mean to only do iso, but yeah, you need that strong base to work with. Thats why alot of bodybuilders come from a powerlifting background, that way when they get to doing isolation work it is actually with a heavy weight, not pink dumbells

I put it simplistic because that's all most people really need to know. Yeah there are fast twitch and slow twitch, and people are born with different fibres, and some fibres can change to another but cant change back, and if you do 1 bicep curl every 2 minutes for an hour on a full moon etc etc.....people are experts at overcomplicating things. The more scientific you make it, the greater the chance of screwing it up. If you stick to the basics you can't go wrong. It's like diets. There are millions out there, you see a new one on today tonight every week. Yet the best diet is eat natural unprocessed foods, and it works for everyone. Yet people dont want to listen to it because they want some scientific jargon that they can go tell their friends at the cafe. Anyway if you want the best of both worlds that will stronly relate to running and doing other types of training, while keeping you looking good and strong, get into olympic lifting.

lol, there's only 1 type of muscle. Alot of powerlifters look like ass because they don't need to care how they look, so therefore instead of getting the right amount of calories like bodybuilders etc, they just overload on all their food, and in turn obviously stack a bit of fat on. If they leaned down they could compete in bodybuilding easily. Arnold, ronnie coleman, franco columbo, johnie jackson and vast majority of other top bodybuilders were all powerlifters before they went into bodybuilding. To me this isn't saying, hey, you have to do powerlifting. All it says is that if you want to be big and strong, you have to lift heavy. Like you i need to run long distance, short distance, have the ability to cross train in a variety of different methods, so when i get the chance to lift some weights, i make sure i go heavy, because that will benefit my body the most.