Topic: The Gym

[JaimeREDnapz]

6 fried eggs a day isn't good for anyone.. also looks like you are severely lacking on carbs.

Everyones genetics and bodies react differently, my lean bulk diet looks like this;

black coffee - fasted cardio - 1 hour rest after with no food, fat keeps burning in this time.
breakfast: 3 boiled eggs, 1 piece of wholemeal toast. sometimes half a tin of beans thrown in there if i fancy it.
2nd breakfast 45mins/1 hour later: rice pudding + 2 cups of porridge + honey
pre workout: 2 bananas, strong coffee + sometimes a sugar free energy drink (not recommended but I crave something like a pre workout supplement, that kind of mental and physical boost)
lunch within 1 hour of workout completion: 2 chicken breasts + brown rice
dinner: chicken fajitas, can substitute the wrap with brown pasta + mayo if i'm feeling hungry and/or feel like i need additional carbs.

random veggies thrown in, but not vital in the muscle building process imo.

snacks: peanut butter on wholemeal toast, protein shake, porridge + rice pudding, low fat greek style yogurt.

I'd love to be eating Salmon regularly but it doesn't really fit in my budget, fish is of course brilliant.. since its high in protein, low in fats. Lentils. pulses, kidney beans etc are also something i consume on a weekly basis, i intend on making lentils a staple part of my daily diet, vegan body builders are ripped!

i'd substitute all those protein shakes for a well rounded meal or even two, your probably excreting alot of that protein to be honest. food beats supplements always.

if you aren't actively seeking to lose body fat there is no reason to be doing alot of cardio at all, your lifting workout + diet should be intense enough to keeping the bodyfat stable at least. if you want cardio that is going to give you a more well rounded physique then swimming is the answer rather than jogging.

unfortunately for me, my bodyfat is around 18/19% and that means I am running most days at the moment.. on the plus side, the results are flying in, my bodyfat is visibly dropping off me but my weight is still going up. I developed my lean bulk diet via reading and watching alot of youtube fitness 'experts' and blending that information into an obtainable lifestyle plan, while also listening to my body.

Fat doesn't keep burning and fasted cardio makes no difference.

[Caffeine]

I'm halfway through my second cycle of Candito's 6 Week Program. Results so far have been brilliant.

I've had a shitty year of training, some seriously bad shoulder injuries which stopped me doing what I love (squat, deadlift, pressing) and losing a lot of strength. My squat had been plateaued for a year for a variety of reasons so I am delighted with the stats below:

Before / After 5 weeks of Candito:
Squat: 1 x 130kg (absolute 10/10 grinder) / 3 x 130kg (with more in me)
Deadlift: 1 x 160kg / 4 x 155kg
Swiss Bar Bench: 1 x 70kg / 4 x 70kg
(Weight = 72kg)

9 months of the year sucked for me but I've ended it hitting all-time PRs and with my own garage setup. Pretty happy with that.

3 plates, 4 plates and 2 plates respectively to fall next year!

[ggcc14]

Fat doesn't keep burning and fasted cardio makes no difference.

yes it does and yes it does. both are common sense too.

[JaimeREDnapz]

yes it does and yes it does. both are common sense too.

no mate, its doesn't.

please research it properly.

Studies have proven fasted cardio makes zero difference - Its simply calories IN V calories Out. Its a big gym misconception about fasted cardio that is pedalled by ''PT's with poor knowledge.

Same with the nonsense of '' fat keeps burning '' after cardio. It doesn't that's also a proven fact.



 

[CraigDS]

no mate, its doesn't.

please research it properly.

Studies have proven fasted cardio makes zero difference - Its simply calories IN V calories Out. Its a big gym misconception about fasted cardio that is pedalled by ''PT's with poor knowledge.

I've read a lot on fasted training, mainly because I've always had a preference for not eating early in the morning (makes me feel sick) and especially before working out. There are def arguments for and against it's benefits. I've noticed benefits to doing it over the last 18 months compared to when I haven't.

This is a pretty decent article on intermittent fasting - https://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/

Same with the nonsense of '' fat keeps burning '' after cardio. It doesn't that's also a proven fact.

I imagine this is more an issue of using the term 'fat burning'.

If your exercise involves weights (more so than cardio, but it does it for that too) then you'll continue to burn calories above what you'd normally burn on no training days as your body repairs and recovers.

[Teapot]

Has anybody any experience using the adjustable/selectable dumbbells?  I'm debating whether to invest in a set.

I'm worried incase they limit your movement in certain exercises due to their bulkiness.  Space is a bit limited, tho i'm sure I could fit  a number of rubber hex dumbbells at a push.  I really want to avoid the spin lock type dumbbells, I had these when I was younger and they irritated me having to constantly change weights.  Im a bit worried paying Ł400 for a set of adjustable dumbbells, which if dropped, would destroy them.

Any thoughts?

Thanks

[CraigDS]

I've got a set of Bowflex and really like them. They are pretty bulky but for the most part I don't notice any issue with that. If I was buying again now (was in an apartment at the time and didn't have the space) I'd probably look to buy rubber hex though.

[JaimeREDnapz]

Hi Craig,

The only benefit to fasted cardio is if you prefer training on an empty stomach. In terms of fat burning and weight loss it makes no difference at all.

Intermittent fasting can help weight loss but this is to do with calorie intake. Because you are fasting you have less hours in the day to actually consume calories and people are less likely to eat say 3000 calories in 2 sittings as opposed to 3.

Any easy check that anyone can do is to Inter fast but track your calories. Do 2 weeks inter fasting consuming 2k calories a day and 2 weeks normal eating 2k calories a day and as long as your energy expenditure is the same you will weigh exactly the same.


''If your exercise involves weights (more so than cardio, but it does it for that too) then you'll continue to burn calories above what you'd normally burn on no training days as your body repairs and recovers.''

That is and isn't true. Firstly by lifting weights it increases your muscle mass which in turn increases your need for calorific muscle intake. Each pound of muscle requires around 36 cals a day to maintain its current performance. Lifting '' weights '' doesn't mean you will continue to ''burn'' calories after a work out - it simplistically means you are building the muscle which will require more calories over the day.



I could go into heavy detail but i'm just about to go into a meeting but the classic '' train on an empty stomach to burn more fat'' and '' fat keeps burning'' are myths.

 By training on an empty stomach and then restricting any food intake for 1 hour after as the original poster said isn't going to keep the fat burning is nonsense. The only thing it will burn is firstly his carbs stores and if they are depleted then muscle.

It literally makes no difference if he waits an hour or a minute to consume food the energy expenditure is exactly the same. Fated cardio should only be attempted as you say ''you feel better'' as in terms of ''fat burning'' etc it makes zero difference.

[Teapot]

I've got a set of Bowflex and really like them. They are pretty bulky but for the most part I don't notice any issue with that. If I was buying again now (was in an apartment at the time and didn't have the space) I'd probably look to buy rubber hex though.

Thanks for the reply!

[Spezialo]

Been in JD for 2 years. On and off really. Started tuesday and sticking to a plan now. Bought new tuppawear as well 


Anyone else in that gym? Dale street that is.

[damomad]

I really wish I had my own set up.

A girl in the gym doing deadlifts, tried to stop me from going on the squat rack because she wanted to use it in 2 sets time. I smiled and said I won't be long. Too early for an argument.

[Caffeine]

no mate, its doesn't.

please research it properly.

Studies have proven fasted cardio makes zero difference - Its simply calories IN V calories Out. Its a big gym misconception about fasted cardio that is pedalled by ''PT's with poor knowledge.

Same with the nonsense of '' fat keeps burning '' after cardio. It doesn't that's also a proven fact.



 

I'm not sure it's true they make 'no' difference. Nutrient timing is definitely a factor. But we're probably talking marginal gains that only really matter to elite bodybuilders and lifters. Calories in vs calories out and getting the right mix of fat/protein/carbs will get you 80% of the results.

As for fat 'continuing to burn' if you don't eat, yes and no. Your body is constantly burning fat and breaking down and rebuilding muscle fibres, but what happens on a micro level is irrelevant and trends over a day or week are what matter. So in that respect yes it is about calories in vs out.

[AndyMuller]

Back in the gym since last week and I need some music to get me pumped, what can you lot recommend me to get the blood flowing and take me to the next level?

[Titi Camara]

Back in the gym since last week and I need some music to get me pumped, what can you lot recommend me to get the blood flowing and take me to the next level?

HMS and Loftgroover b2b

[dave 5516]

Back in the gym since last week and I need some music to get me pumped, what can you lot recommend me to get the blood flowing and take me to the next level?

Put more weight on the bar....it's norra fuckin disco!!

[Titi Camara]

Put more weight on the bar....it's norra fuckin disco!!

All Dave likes to hear is the sound of large gentlemen grunting in his ear!

[paulrazor]

hate when you lose loads of time in a gym or over the course of a day for silly things

passcode wouldnt work for me last week

last night my locker broke with my stuff in it after id had a shower

both times held me up about 20 minutes

[dave 5516]

All Dave likes to hear is the sound of large gentlemen grunting in his ear!

As long as there's a reach around, grunt away.

I've gone the gym...5.30 am without music and I have left after ten minutes...I can't train without music.

Having my buds in precludes talking, I'm there to work out not chat...and no I don't wanna give you any advice or tell you how long I've been lifting....I don't wish to chat...that's why I have my music on!!!

I miss the gym.

hate when you lose loads of time in a gym or over the course of a day for silly things

both times held me up about 20 minutes

People interrupting your work out....asking you how you got that big, what do I do for this body part...I don't work here and I don't wanna chat...

[paulrazor]

People interrupting your work out....asking you how you got that big, what do I do for this body part...I don't work here and I don't wanna chat...

tell them "ask your wife how it got that big"

[dave 5516]

tell them "ask your wife how it got that big"

I visit my mate whose an instructor in a municipal leisure centre and it's at it's worst in there. I've ended up training people in there, mainly women....they're intimidated by the atmosphere and are reluctant to approach people....apparently I'm" nice and approachable", I don't see it like.

And it always starts off with questions about arm flab/bingo wings. people are obsessed by them. 

[paulrazor]

i never talk to people in the gym. i was a member of a gym for years with my brother. obviously id say hello as would he etc but not constantly yap for an hour about the best way to life a barbell

just try to get on with it

the odd time the wife goes the gym with me we could be on treadmills next to each other and would hardly speak. earphones in. (just left myself open to ridicule there)

[Caffeine]

Back in the gym since last week and I need some music to get me pumped, what can you lot recommend me to get the blood flowing and take me to the next level?

Run The Jewels 3
Algiers by Algiers
Illmatic by Nas
Anything by At The Drive-In or Refused

[jooneyisdagod]

Run the Jewels 1 and 2 should also be added to that list of things to work out to. Close your eyes (and count to fuck) is the tune to break any PBs.

[Salger]

Back in the gym since last week and I need some music to get me pumped, what can you lot recommend me to get the blood flowing and take me to the next level?

Rammstein
Slipknot
Hard house (although this tends to give me clubbing flashbacks - gets you pumped though)

[Caffeine]

Run the Jewels 1 and 2 should also be added to that list of things to work out to. Close your eyes (and count to fuck) is the tune to break any PBs.

Ah definitely, that is a great one. The list above was just my current playlist.

Basically angry hip-hop/rap and aggressive rock and metal does it for me.

[damomad]

I've stopped listening to my own music in the gym, cuts out a good 10 minutes of distractions from my workouts, flicking through songs.

It does mean I overhear others talking though, what is it with PT that constantly chat shite to their clients? They aren't doing them any favours or maybe that's their game? If I paid for an accountant, I want them to tell me how to pay less tax, I don't give a shit where they've been on holiday with my money. Why's it any different for a PT? Stop pretending to be their friend, you're not helping them.

[JimmyGrunt]

Been in JD for 2 years. On and off really. Started tuesday and sticking to a plan now. Bought new tuppawear as well 


Anyone else in that gym? Dale street that is.

Yip. 

[ggcc14]

Started my summer cut last week, you really appreciate your meals so much more when you are in a caloric deficit.. something simple like red onion chicken omelette is heavenly.

[JaimeREDnapz]

Started my summer cut last week, you really appreciate your meals so much more when you are in a caloric deficit.. something simple like red onion chicken omelette is heavenly.

Have you tried your fasted cardio v non fasted cardio with the same calories through the day yet ?

[Spezialo]

Looking to get a punch bag for the garden, sand filled. Any decent site please. Reasonable price. Ta

[ggcc14]

Have you tried your fasted cardio v non fasted cardio with the same calories through the day yet ?

No i just do it at the end of my workouts now.

[Jake]

It does mean I overhear others talking though, what is it with PT that constantly chat shite to their clients? They aren't doing them any favours or maybe that's their game? If I paid for an accountant, I want them to tell me how to pay less tax, I don't give a shit where they've been on holiday with my money. Why's it any different for a PT? Stop pretending to be their friend, you're not helping them.

I cant stand PTs. Especially the men. They take up four or five pieces of equipment 'cos they're supersetting and you can't get on any equipment/weights. And they take all day 'cos they're snaking on their female clients.

Worst part of a gym by a mile.

[ggcc14]

anyone recommend any good fitness youtubers? I find they keep me motivated and can be informative.

who i watch already; Joe Delaney (funny bollocks from runcorn), David Laid, Qwin Vitale, Dylan Mckenna, Rob Lipsett, Calum von Moger, student Aesthetics, Simeone Panda and Steve Cook.

I'm sure there must be a load of good ones i'm not aware of, not a fan of Guzman or Bradley Martyn

[Caffeine]

anyone recommend any good fitness youtubers? I find they keep me motivated and can be informative.

who i watch already; Joe Delaney (funny bollocks from runcorn), David Laid, Qwin Vitale, Dylan Mckenna, Rob Lipsett, Calum von Moger, student Aesthetics, Simeone Panda and Steve Cook.

I'm sure there must be a load of good ones i'm not aware of, not a fan of Guzman or Bradley Martyn

Johnnie Candito; Mike Israetel; Juggernaut.

[BigAl24]

Gents whats the best way to measure body fat percentages etc? Cheers

[Jake]

Anyone can help, you just need a stopwatch

https://youtu.be/RQXzOE12xuM

[Schmidt]

Gents whats the best way to measure body fat percentages etc? Cheers

Fat calipers are supposed to be the best method (cheap and easy access), though I've tried them myself and couldn't get consistent readings.

That is and isn't true. Firstly by lifting weights it increases your muscle mass which in turn increases your need for calorific muscle intake. Each pound of muscle requires around 36 cals a day to maintain its current performance. Lifting '' weights '' doesn't mean you will continue to ''burn'' calories after a work out - it simplistically means you are building the muscle which will require more calories over the day.

Are you sure about that? My understanding was that weight lifting (and HIIT to some extent) both heavily deplete the glycogen stores in your muscles, which leads to your body spending 24-48 hours rebuilding those stores and using more calories as a result.

[dave 5516]

Gents whats the best way to measure body fat percentages etc? Cheers

Get naked in front of a full length mirror and jump up and down..all them wobbly bits...they gorra go.

[BigAl24]

Anyone can help, you just need a stopwatch

https://youtu.be/RQXzOE12xuM

Get naked in front of a full length mirror and jump up and down..all them wobbly bits...they gorra go.

Fuck sake cheers lads 

[Schmidt]

I'm halfway through my second cycle of Candito's 6 Week Program. Results so far have been brilliant.

I've had a shitty year of training, some seriously bad shoulder injuries which stopped me doing what I love (squat, deadlift, pressing) and losing a lot of strength. My squat had been plateaued for a year for a variety of reasons so I am delighted with the stats below:

Before / After 5 weeks of Candito:
Squat: 1 x 130kg (absolute 10/10 grinder) / 3 x 130kg (with more in me)
Deadlift: 1 x 160kg / 4 x 155kg
Swiss Bar Bench: 1 x 70kg / 4 x 70kg
(Weight = 72kg)

9 months of the year sucked for me but I've ended it hitting all-time PRs and with my own garage setup. Pretty happy with that.

3 plates, 4 plates and 2 plates respectively to fall next year!

Thanks for mentioning this, I'm a bit of a beginner but I've been doing an upper/lower split I came up with that isn't too different from your routine, so I think I'm gonna switch to it as it seems useful to have that 5-6 week program where you can evaluate your results at regular intervals.

I was a little confused as to why the pdf for his program mentions shoulders/biceps/back accessory exercises but the upper body accessories in the excel sheet are back/shoulders/back#2. Did you end up doing 2 back exercises each session or one?

Edit: Never mind, I saw in his update notes he swapped out the bicep work. I've actually changed my mind and decided to go with the strength/hypertrophy version of his linear program as the strength program seems more focused on intermediates and I'm still pretty weak.