Gym And Supplement Discussion

[rev210]

You have more lean mass in the 91kg photo. You have gained a few kgs of muscle. Your weight may increase a little at this point while you continue to gain more lean mass. You will continue to look less fat though. So forget the weight measuring thing. You could do with a fair bit more lean mass to help, thats going to add some weight you really want. Just enjoy keeping an eye on the flab as it burns away.

[Dani Boi]

Anyone done madcows 5x5 routine? I'm going to give it a shot when I get back from Melbourne in March

[TTT]

it's good.

remember you have to be on a calorie surplus to get gains from it.

you'll fail if trying to CUT or TONE etc etc.

[NickR33]

The whole reason I got into gym was from doing nothing but bicep curls with a set of dumbells when I was about 15...they definitely got bigger (it's funny how much people notice muscles when the rest of the muscles in your body are still small) and I definitely added plates to the dumbells over the period that I did them. Isolation can and does increase the size and strength of a particular muscle group!

I think there are too many people doing nothing but isolation movements, neglecting major compound movements and expecting their whole body to get big and wondering why they aren't packing on the kg. I have a friend who does 3 different exercises each for biceps and triceps, whilst the deadlifts and bench press are secondary for him...then bitches about weighing less than 70kg...he never listens though

totally agree... also spent my youth doing a shitload of arm work, and they did grow nicely... just would've been a better use of my time training the big muscle groups first with a little bit of arm work at the end

guys with big arms and small shoulders look like Popeye...

[Dani Boi]

it's good.

remember you have to be on a calorie surplus to get gains from it.

you'll fail if trying to CUT or TONE etc etc.

I'm bulking and I'm good on the diet side of things with the surplus and all. I'm going to do this routine at home instead of the gym, so I'll just buy myself a squat rack.

Do you recommend eating the same amount of calories on the rest days considering it's only 3x a week? I know your body is still recovering and needs the extra calories, but does it need the same amount as a lifting day?

Did you find yourself able to fully recover in the legs from doing the squats and deads one day then 2 days later doing squats again?

[Birds]

totally agree... also spent my youth doing a shitload of arm work, and they did grow nicely... just would've been a better use of my time training the big muscle groups first with a little bit of arm work at the end

guys with big arms and small shoulders look like Popeye...

Haha yeah if I could go back I'd have started with a whole body routine rather than just the Hollywood features...hell I didn't pick up bench press until 2 years after starting lat pulldowns...this is what happens when you go at it yourself, without consulting anyone lol. Exploratory / trial and error mode ftl, but you can/do learn an awful lot on your own and experience is king. It's taken a while to play catch up on all the muscles, but alas, I'm pretty happy where I am now.

[TTT]

Dani - yes eat same on off days.

You eat to recover from last session but also to fuel up for the next one.

It was hard at first but you adapt to the new stress.

First week or so you'll be a wreck. Keep eating and lifting as programmed.

[TTT]

Forgot to add that I was in my 30s already when I did it... So you should be able to recover better eventually

[dezz]

I did the 5x5 stuff for a few months...Was eating a bit but not counting calories so can't say if I was in surplus...All my lifts went up steadily though so it did it's job. Was squatting/deadlifting ~150-160x5-6 @ ~82kg by the end of it...I found one of the 3 days a week I'd be a bit sore or tired, but still managed to lift near or the same as the session before, and one session a week would pretty much always be new PB's on most of the lifts

[Tangles]

Hit the gym after Uni last night, was so busy I put aside my plans for back work and got stuck into the legs again, as no one was using any of the leg machines.

Knees are pretty rooted today! Think it was the leg press, upped the weight but it was the end of my session & just had no strength left in them. Smashed them good on the extensions tho Did a heap of deadlifts, form was good but my lower back is pretty sore - had a sore back since October so I guess its time to have a few Chiro sessions.

No gym today, give it a rest 'till tomorrow before Uni.

Happy with how well Im sticking to my protein & salad/veg diet, no cheating (yet!)

[S T A R 3 3]

Anyone had bulknutrients' Strawberry WPI? I need to know before I buy 5kg of it. lol..

http://www.bulknutrients.com.au/protein/whey-protein-isolate-wpi-5

FYI avoid their choc-mint stuff.

[Trozzle]

Anyone had bulknutrients' Strawberry WPI? I need to know before I buy 5kg of it. lol..

http://www.bulknutri...n-isolate-wpi-5

FYI avoid their choc-mint stuff.

If you're not sure, order 5kg of whatever flavour you know is good, then send them an inquiry about your order asking if they could possibly change out 1kg of the 5kg order for strawberry as you want to try it though are not sure about committing to 5kg in case it's meh

They were happy to do that for me when I wanted to try banana.

Also will you be at the gym tomorrow? lol still gotta get the protein off ya, unless you've given up and finished it yourself

[TM7GTR]

Hesitant to try flavours other than chocolate. Been using Cytosport Cytogainer for a long time now but I made the mistake of buying cookies and cream once..... never again.

[Trozzle]

For Bulk Nutrients and Ultimate Nutrition, both vanilla and chocolate and very decent flavours. Of course they're one of the prime ones and hence will generally be fine, but I've been happy that they don't have a stupid aftertaste or anything.

Bulk Nutrient's banana flavour was also pretty good, if you like the "fake" taste of those banana lollies.

Only strawberry I've tried was from a brand I can't recall off the top of my head. Took me like 4 months to get through 5kg. Tasted nasty.

[kawasakirider]

Just started training properly at the gym. Each time I've gone, I've gotten through the workout but on my drive home I've spewed up and I've had hardcore headaches. Also, it seems that leaving a day between workouts isn't enough, because I can't do the weight that I did in the previous session.

The PT wrote this session for me (keep in mind I'm a small guy so the weight is tiny, lol, 63 KG and about 5' 7")

Dumbell bench press 15 KG Each side 3 sets of 12 reps

Chest press 40 KG 3 sets of 12 reps

Seated rows (I think that's what they're called) 15KG each side, 3 sets of 12 reps

Lat pulldown, 40KG 3 sets of 12

Leg press, 80 KG, 3 sets of 12

Lunges

I think that's it. I have to do this routine every 2nd day, so Monday, Wednesday, Friday.

I've gone twice because I only joined last week, the first session I did, I smashed out the routine easy enough and I warmed up with a 1.5km run and a 2.5k bike ride, but last night I couldn't get chest press or lat pull down with the same weight and for the full 12 reps in each set. I THINK the chest press has to do with me forgetting to set the height of the seat, it's supposed to be set at 6 for me and last night it was 3 because I forgot, so I was doing it on a weird angle.

Anyone know how I can increase my recovery so I don't go backwards each time I go to the gym? I am on a strict budget because I'm a uni student, I get $50 a week to eat with, but I spent extra money tonight on tons of pasta and tuna for extra tuna pasta meals, it's the only thing I could think of to get me eating more calories and protein and for a cheap price.

Also, what's the go with the spewing? It may have to do with me not eating, each time I have gone to the gym, I've had barely anything to eat. The first time I had a tin of tuna and a glass of milk for breakfast and the second I had nothing all day except for a subway footlong. Will eating more and drinking more fix my issues??

I used to be a fair bit bigger because I had a home gym, but haven't had access to a gym for a long time and I "deflated", even though I've only been twice, my chest seems to have pumped up heaps more. Not sure if it's muscle memory or whatever, but I believe the program will work if I eat enough.

Is there anything you guys would add to my workout?

Cheers

[BoyWhoCriedWolf]

The BSc WPI chocolate is excellent, not too sweet. I have it with skim, goes good. The vanilla tastes funneh, dont get it.

[GHOSTrun]

Really enjoying banana flavour protein currently. I find it's much "lighter" than choc if that makes sense? I'm guessing it doesn't take much extra shit to make it taste like banana compared to choc because it's almost like drinking water where as the choc in the same brand is like a milkshake.

[GHOSTrun]

Just started training properly at the gym. Each time I've gone, I've gotten through the workout but on my drive home I've spewed up and I've had hardcore headaches. Also, it seems that leaving a day between workouts isn't enough, because I can't do the weight that I did in the previous session.

The PT wrote this session for me (keep in mind I'm a small guy so the weight is tiny, lol, 63 KG and about 5' 7")

Dumbell bench press 15 KG Each side 3 sets of 12 reps

Chest press 40 KG 3 sets of 12 reps

Seated rows (I think that's what they're called) 15KG each side, 3 sets of 12 reps

Lat pulldown, 40KG 3 sets of 12

Leg press, 80 KG, 3 sets of 12

Lunges

I think that's it. I have to do this routine every 2nd day, so Monday, Wednesday, Friday.

I've gone twice because I only joined last week, the first session I did, I smashed out the routine easy enough and I warmed up with a 1.5km run and a 2.5k bike ride, but last night I couldn't get chest press or lat pull down with the same weight and for the full 12 reps in each set. I THINK the chest press has to do with me forgetting to set the height of the seat, it's supposed to be set at 6 for me and last night it was 3 because I forgot, so I was doing it on a weird angle.

Anyone know how I can increase my recovery so I don't go backwards each time I go to the gym? I am on a strict budget because I'm a uni student, I get $50 a week to eat with, but I spent extra money tonight on tons of pasta and tuna for extra tuna pasta meals, it's the only thing I could think of to get me eating more calories and protein and for a cheap price.

Also, what's the go with the spewing? It may have to do with me not eating, each time I have gone to the gym, I've had barely anything to eat. The first time I had a tin of tuna and a glass of milk for breakfast and the second I had nothing all day except for a subway footlong. Will eating more and drinking more fix my issues??

I used to be a fair bit bigger because I had a home gym, but haven't had access to a gym for a long time and I "deflated", even though I've only been twice, my chest seems to have pumped up heaps more. Not sure if it's muscle memory or whatever, but I believe the program will work if I eat enough.

Is there anything you guys would add to my workout?

Cheers

For me, spewing is a fitness thing. What I mean by that is, (and I never go on a treadmil or bike), the weights session is stressing your body past it's fitness level that it's going into survival mode which is to clear the stomach so blood flow can go to the muscles instead of being used in the stomach to digest food etc, in laemons terms. This may or may not be correct, or even remotely close to the mark /lol

Re: recovery - you should be eating every 3hrs and trying for 8hrs sleep at night. You will go backwards until your body adapts to the workload and needs more stimulus. Just keep training.

[dezz]

Bulk nutrients strawberry is good, I've gone through 15-20 kg of it. I drink it with water and it tastes fine, not to bland or too sweet.

[S T A R 3 3]

Bulk nutrients strawberry is good, I've gone through 15-20 kg of it. I drink it with water and it tastes fine, not to bland or too sweet.

Perfect. that's how I see the banana flavor.

@trozz, yeah I'll be there by 5. Did u want to buy some from BN? Ill be ordering this week we could save on postage.