BodyBuilding-Advice and Discussion

[EsChassisLove]

That was a really good read man, thanks for that.

I havea good month ahead of me. I have to get on Cam Gigandets level lol

[GabeS14]

Originally Posted by WISH ONE

ADAM BROWN looks Dope!

Also this is useful for people trying to figure out cals and what not. Not exact but a good baseline
Calorie Calculator - Daily Caloric Needs

Have you tried the calorie counter on iphone? i use it and its pretty decent..check it out..

[EsChassisLove]

I forgot I took this a few months back haha. I always thought I looked pretty good in it. Except for my derp face.

[JaredP]

alright bros need some help! im back in school and have zero incoming cash so im trying to find a way to hit the weights and still eat right but as cheap as possible. saw this:

Originally Posted by WISH ONE

want a quick and dirty(affordable) solution?
tons of tuna sandwiches and peanut butter or PBJ sandwiches too.
Lots and lots of milk! Milk is great for growth.
[/B]

and plan to incorporate that as much as i can (pbj sandwiches work wonders on my vascularity..no joke). just looking for anything else thats cheap and easy that can help get some extra protein/carbs into my diet. got eggs...other ideas?

[WanganRunner]

Watch the tuna. I love it but I wouldn't eat more than 4-5 cans worth per week because of the mercury. Sardines will give you all the protein without the mercury concern.

[WISH ONE]

^ true for some people, not all, but def something to watch for.
Id do sardines but I hate them, my gf on the other hand loves all that nasty fishy stuff.

[JaredP]

Other suggestions?

[90240sr]

Some good ones are:

Black Beans, Yams/Sweet Potato, Milk, Eggs, Look for big value pack of cheap ground beef (2$ per lb at Pavillions sometimes but it is in 3-4 lb size), If you are trying to gain weight buy the cheap huge ice cream container and mix it with milk and protein in the morning for a high calorie breakfast. Oatmeal is also a good one and of course mix in some veggies (Kale, broccolli, ginger, etc.)

[Gnnr]

I don't know about your area, but try and find the small supermarkets that are local chains (the ones that are actual chains with like 10+ locations). You can find good deals on the meat and chicken at those.

[revat619]

I absolutely HATE shopping at walmart for anything, but they have a great deal on chicken tenderloins. A big ass bag for like 5 bucks. I prefer those rather than full chicken breasts because they cook faster and are WAY easier to cook in bulk.

[WISH ONE]

Unless im BBQing for friends(who usually dont give a fuck) Im pretty picky on my meat/fish/poultry selection, mostly freerange, grassfed, or always wild. Quality vs quantity... if you can afford it.

[JaredP]

thanks guys, all suggestions are much appreciated.

[WanganRunner]

Also, srsly, anyone food shopping on a budget needs to go to Korean markets.

Lotte, Grand Mart, or whatever. Everythings way cheap, superb quality most of the time, and they have stuff you can't buy in normal 'merican stores (i.e. uncut pork belly, salmon heads for soup, etc).

[Homer_Simpson]

Hi everyone. Loving the progress I'm seeing in this thread. Here's what I've done the last 2.5 years.
2009 - Fatty at 196 ish. Lifted a lot, bench around 250, deads at 405, squat at 315 ATG. No excuses, I just wanted to enjoy life.

2010 - Started worrying about my health and got sick of not fitting into my clothes I started to eat cleaner. Still doing all the heavy compound lifts.

2012 - Not quite where I want to be at, but this is me at 149 a couple days ago. I'm just trying to stay strong and healthy now.





Question for the veterans. My buddy told me that I'm at around 15% body fat. I have no clues where I'm at percentage wise so if you guys could give me an estimate I would appreciate it.

I just want to get real lean so that I can bulk up to around 165ish. Keep lifting fellas [=.

[WanganRunner]

With that kind of ab definition I'd guess you're south of 15%, but I'm not an expert.

[Gnnr]

Top abs show at 12% body fat unflexed. Lower abs show at 10% body fat unflexed.

I would put you at 13% going by that last photo if your not flexing.

[Quail]

Homer, that is an incredible transformation!

[WISH ONE]

everyones fat cells are different. id say anywhere from 11-13

[Homer_Simpson]

Thank you for your inputs guys. I'll stick to this cut for at least a couple more weeks to see how it'll turn out. It's near insanity trying to get rids of the last bit of pudge though.

[90240sr]

Good job Homer. Keep killin it.

[WISH ONE]

I need to make serious strength gains, i think its time to ramp up the cals. Im over trying to get lean.

[GUnited]

Originally Posted by WISH ONE

I need to make serious strength gains, i think its time to ramp up the cals. Im over trying to get lean.

glad to have found this thread. about 10 of us workout with a OG weightlifter (45 years old as still strong as an ox) in his basement aka "The Dungeon" on Mondays and he's had us on a plan to increase strength. Originally we all repped 225lbs to see where we were at. The plan was to keep going up 5lbs each week on the bench for 5 reps. Ex:warmup, first week 225x5 for 3 sets and drop weight and go to failure on the last set. Next week 230x5 for 3 sets etc. 4 of us started at 245x5. About 2.5 months later we're at 275x5. He said he'd switch up the program about 3x year but in 7 years of working out this is the heaviest I've been able to rep (haven't done a max in years). I was always big on squats, deads, abs and push-ups, basketball/fball type workouts to help strength and explosion but I hadn't seen strength gains that fast ever. Anyway pretty hyped about it!!! Sorry for the lonnnnggg soap box too ha

[Walperstyle]

Originally Posted by revat619

I absolutely HATE shopping at walmart for anything, but they have a great deal on chicken tenderloins. A big ass bag for like 5 bucks. I prefer those rather than full chicken breasts because they cook faster and are WAY easier to cook in bulk.

if you are looking for deals on chickens, why not go to the chicken farm? Every few months, go out of the city, and go to the source for a lot of food. Stock up, throw it in the freezer.

I go to a butcher every so often and spend a few hundred bucks. Lasts us months.

[Quail]

Originally Posted by Homer_Simpson

Thank you for your inputs guys. I'll stick to this cut for at least a couple more weeks to see how it'll turn out. It's near insanity trying to get rids of the last bit of pudge though.

Whats your current diet like? How is your strength compared to when you had the belly? Did you cycle between cutting and bulking, or has it been a straight cut the whole time?

I'd be very happy in your shoes. I'd say you were 12% max, definitely not 15!!!

[Homer_Simpson]

Hi, when I got started with that first picture, all I did was take in at least 1g of protein per pound of body weight and drop the carbohydrate down to 100g or less per day with creatine. I lift heavy every time I'm at the gym (all compound lifts to the best of my ability.)

Towards the end of 2011 my nutrition stayed the same with the exception that I was doing Leangains (intermittent fasting) and really watched what I ate.

Strength-wise it has been hard to gauge. Strength has been decreasing in a weird way as the fat has been coming off. Strict military press has been going up, weighted pullups has been increased dramatically and so has rows. My deadlifts and squats has been meh since I pinched a nerve in the beginning of 2011 and has been trying to rehab my back since. My bench went down to about 225 now.

I have my buddy on a similar nutrition and training plan and he actually got drastically leaner and even a bit stronger.

It was basically a reallllly long cut for me since prior to 2009 it was like a perma-bulk hahah. Actually, its more like a permanent life style change. I've finally found how to live my life normally without sacrificing much and still look and feel healthier.

Thank you for the kind words =).

PS My blood pressure dropped from 125 down to like 105 as of today.

Originally Posted by Quail

Whats your current diet like? How is your strength compared to when you had the belly? Did you cycle between cutting and bulking, or has it been a straight cut the whole time?

I'd be very happy in your shoes. I'd say you were 12% max, definitely not 15!!!

[nikkisixx69]

trying to cut again , bulked from september till the 1st week of janurary , added 10kg to my weight , but a good bit of body fat too went from 14% to 18-19% , so its time the cut the carbs , never remember it being this hard though :/

[WISH ONE]

BNIB
Ive got these for sale in a size 9. which really fits more like a 9.5
I normally wear a size 9 I ordered the 8.5 and they fit perfect.

Looking for 90$



For you Locals
Did anyone make it to the OCthrowdown this past weekend???

[90240sr]

I missed it. Did you hit it up? I met with my team for the Tri-county Shakedown and compiled a long list of stuff to work on. Wish I had more time.

[WISH ONE]

im going to try and hit up the NLI events this year.

hit 955 on crossfit total. should have been more like 975

[90240sr]

Awesome. I did an NLI event last year and it was fun. I am gonna do some after May for sure. So close to 1000.