Gym And Supplement Discussion

[dan_the_man]

  johnnilicte said:

isn't the protein shake enough?

it's hard, I'm too busy to smash down more food and also you're forgetting I'm asian... more food more fat lol

na man. it is not enough

try and get around 280grams of protein a day for your weight

[JKR-32]

need to get some red meat in there. protein shakes are mostly based on soy products, therefor missing some of the enzymes your body needs to break it all down. The only source of those enzymes is red meat.

pretty sure anyways.

my 2 cents

[TUFF_350]

  johnnilicte said:

isn't the protein shake enough?

it's hard, I'm too busy to smash down more food and also you're forgetting I'm asian... more food more fat lol

First off i think you should get pen and paper, start doing some calculations. As a base start with 2,500 calories a day, split that up into a 40/40/20 ratio of protein/carbs/fats.

Laymans terms you need 250gm protein per day, 250gm carbs per day and 55gm fat per day. Check out these sample diets as a guide and tailor your own to suit:

http://www.maxs.com.au/index.php?sectionID...amp;pageID=1703 (SIZE)

http://www.maxs.com.au/index.php?sectionID...amp;pageID=1704 (RIPPED)

Also dont be afraid of cardio, most people thinks it hurts your gains but it actually activates other internal thingies lol to help you. Just a couple of times a week is ample.

[BoyWhoCriedWolf]

Lads

Gone from 89.7kg to 80kg. mainly walking to drop some weight. I have a cable gym, bench and a bike.

I use the cable for: lat pull downs, tri's (rope and rotating bar), bicep curls, rows, deltiod raises and flys. Do some shoulder press as well.

The bench for everything else. I walk around 6km per day.

I run a pretty standard diet and am happy to stick with it.

Pre workout I am using creatine and glutamine for after. I am mainly loosing weight (short term) and putting some bulk on (longer term).

Are the above powders good/bad? I have no idea about the supps mengs.

[TUFF_350]

Powders are good bro,

especially for post workout and maybe even to supplement a meal during the day as most people find it hard to eat 6 servings of steak and rice lol.

You're looking to keep lean go the WPI route or even something mixed with hydroxy as they usually contain next to no carbs & fat put loads of protein per serve.

[Dose Pipe Sutututu]

Wake up 6:45am:

- 1x shake & tablespoon of flaxseed oil

Breakfast 7:15am:

- Whole grain toast with peanut buter

Morning tea 10am:

- Small whole grain muffin & banana or apple

Lunch 12:30pm:

- salad, 1x small wholegrain roll & meat meat meat

Arvo 4pm:

- 2x Egg whites, fruit

Pre Workout 7pm:

- 2x Scoops NO Explode

During Workout 7:30pm:

- 1x Scroop Size On

Dinner 9pm:

- Same as lunch pretty much no carbs

Before Bed 11pm:

- 1x shake & tablespoon of flaxseed oil

Using the above to lean up, where can I improve TUFF_350? I've heard that excess protein is a waste it either in fart or fat.

[dan_the_man]

mate your breakfast -

have 4 scrambled eggs

you don't have an excess in protein. not even close

what meat are you having for lunch?

for your dinner have baked skinless chicken breast with broccoli

[Dose Pipe Sutututu]

  dan_the_man said:

mate your breakfast -

have 4 scrambled eggs

you don't have an excess in protein. not even close

what meat are you having for lunch?

for your dinner have baked skinless chicken breast with broccoli

I'll give that a hit, might have to make breakie the night before....

I usually smashed down 4x chicken breast, or 300~400grams of steak with the fat cut off or 4 fish fillets... I get free food at work

For tonight, I'm grilling chicken breast and eating that with brown rice and steam veggies

[dan_the_man]

scrambled eggs is pretty quick to make. i'm not sure how it would sit over night. better off getting up 20 mins earlier and doing it then

how grams are the chicken breasts?

http://www.taste.com.au/recipes/11817/basic+scrambled+eggs

[Dose Pipe Sutututu]

  dan_the_man said:

scrambled eggs is pretty quick to make. i'm not sure how it would sit over night. better off getting up 20 mins earlier and doing it then

how grams are the chicken breasts?

http://www.taste.com.au/recipes/11817/basic+scrambled+eggs

Not sure, what ever is in the cafeteria.. probably 300~400grams? they're quite small breasts.

I used to eat like 8 egg whites a day when I wasn't taking ON's Protein

[dan_the_man]

  johnnilicte said:

Not sure, what ever is in the cafeteria.. probably 300~400grams? they're quite small breasts.

I used to eat like 8 egg whites a day when I wasn't taking ON's Protein

do that again then. the protein shake will only give you 25-30g of protein usually.

[dan_the_man]

  brrrp said:

g'day mate i use it to this day, makes me an animal at work and rips me up at the same time! its a good buy

cool. we can close the thread now

[Dose Pipe Sutututu]

no we can't LOL...

I guess dan, you're a body builder? I wanna look like Johnny Tran fron the fast and the furious LOL..."too soon junior" he's a good build for a nipper like me.

[TUFF_350]

  johnnilicte said:

no we can't LOL...

I guess dan, you're a body builder? I wanna look like Johnny Tran fron the fast and the furious LOL..."too soon junior" he's a good build for a nipper like me.

You may want to invest in a decent weight training program also, by invest i most certainly mean download

Sean Nalewanyj has a great program you should be able to easily find on the net, will give you info on how to structure

your workouts, sample diets ranging from 2-6,000 calories etc

May even get shot down for saying this next part but P90x, mate swears by the classic program

and only using resistance bands and following it like gospel has put on crazy size and is shredded!

[dan_the_man]

  johnnilicte said:

no we can't LOL...

I guess dan, you're a body builder? I wanna look like Johnny Tran fron the fast and the furious LOL..."too soon junior" he's a good build for a nipper like me.

naw I just workout at home with a basic home gym setup.

What does your workout routine look like?

[Dose Pipe Sutututu]

Monday:

- squats 100kg

- leg press 265kg

- hamstring curls

- calves

- abs on the roman chair

- 15 mins x-trainer level 10 (girl style)

Tuesday

- flat chest bench up to 90kg or 100kg depending on strength (push ups in between)

- pec deck load up machine to around 89 drop sets

- cable flies

- dip using bench

- tricep on the cables

- abs on ball

- 15 min x-trainer

Wednesday

- dead lifts all the way to 100kg

- chin ups around 3 sets, east set until fail

- seated row

- dumbell row

- standing barbell row

- lat pull down

- abs if keen

- some bike time

Thursday

- military press start low, work way up to 45kg barbell

- seated shoulder press using dumbells usually around 20kg, drop when fatigued

- seated cable shoulder shiet

- seated shoulder press

- standing shrugs front & sides

- 8kg frontal raises (whatever they're called)

- detoids with 8kg sometimes 9kg or 10kg (butterflies, is that what it's called?)

- abs and shit

- cycle or x-trainer

friday

- have sex

Saturday (if keen)

- just arms, bicep curls, tricep press ra ra

- cardio

- try have sex with the missus LOL

Sunday eat rubbish, do nothing

repeat.

[dan_the_man]

you're lifting quite heavy on the bench press already. you must have some decent muscle?

[Dose Pipe Sutututu]

I don't think I do? I'm no where near that guy on the Fast and the Furious with his S2k, I love the part where he goes, something about putting SR20s into his Hondas LOL

[some_cs_student]

That's a lot of isolation training there, did you just want to gain muscle? I'd drop most of those exercises and stick to the basics...

[BoyWhoCriedWolf]

Who can recommend a good brand of weight gloves? My hands are getting cut up due to the new nurling on the bars and attachments.