PH 2014 Goals, Progress & Transformations Thread
Discussion
V8mate said:
With bench-based dumbell exercises, I find the hardest bit when pushing on with heavier weights is getting them up in the first place :
Given that my aversion to barbell bench is because of injury, i'll be staying well clear of doing anything heavy with dumbbells - getting them up isnt too bad, but unless you start flinging them, on the floor at the end, it's a short cut to a rotator cuff tear throwing them down againThis thread seems to have died 
Been doing some stretches at home which seems to be helping with lifts, a friend recommended this.
I'll stretch 4-6 hours after a workout - just the muscles used (a study suggested this time frame is best) and on a morning I'll stretch everything including trying to get a new ROM. The OH helps me achieve this
Also doing a 5x3 (well 5x2 today because 1st set didn't go so well) so will hopefully see improvement
Also bodyweight up to 25st and apparently I'm looking leaner so hopefully a step in the right direction!
Been doing some stretches at home which seems to be helping with lifts, a friend recommended this.
I'll stretch 4-6 hours after a workout - just the muscles used (a study suggested this time frame is best) and on a morning I'll stretch everything including trying to get a new ROM. The OH helps me achieve this
Also doing a 5x3 (well 5x2 today because 1st set didn't go so well) so will hopefully see improvement
Also bodyweight up to 25st and apparently I'm looking leaner so hopefully a step in the right direction!
dirty boy said:
BodyPower tomorrow! 
Hoping for some inspiration and more importantly....free t-shirts (although these are more likely to be given out on the Sunday from what I hear)
Going with the wife, so I'm going to find it difficult to buy the latest 'fad' supplement
Will report back on how it goes.
As a note, i'm just a mediocre type gym goer, so not a serious iron pumper.
How was it?Hoping for some inspiration and more importantly....free t-shirts (although these are more likely to be given out on the Sunday from what I hear)
Going with the wife, so I'm going to find it difficult to buy the latest 'fad' supplement
Will report back on how it goes.
As a note, i'm just a mediocre type gym goer, so not a serious iron pumper.
I really wanted to go but couldn't make it. Wanted to meet Rich Piana and CT Fletcher.
Definitely going next year.
smiffy180 said:
Also bodyweight up to 25st and apparently I'm looking leaner so hopefully a step in the right direction!
Respect, however just to add some balance my bf% has gone from 16% - 10.4%, am now 72kg but seem to have stalled.A mix of approx 4 x week early fasted 1hr cadio plus 3-4 lunchtime 30min weight sessions. All with "normal" eating.(pies
)Any novel ideas how to shake it up to get under the 10%?
Westy Carl said:
Respect, however just to add some balance my bf% has gone from 16% - 10.4%, am now 72kg but seem to have stalled.
A mix of approx 4 x week early fasted 1hr cadio plus 3-4 lunchtime 30min weight sessions. All with "normal" eating.(pies)
Any novel ideas how to shake it up to get under the 10%?
Probably need to actually count calories now. What you're doing was covering the "normal" eating. So either eat less or train more.A mix of approx 4 x week early fasted 1hr cadio plus 3-4 lunchtime 30min weight sessions. All with "normal" eating.(pies
)Any novel ideas how to shake it up to get under the 10%?
Westy Carl said:
Respect, however just to add some balance my bf% has gone from 16% - 10.4%, am now 72kg but seem to have stalled.
A mix of approx 4 x week early fasted 1hr cadio plus 3-4 lunchtime 30min weight sessions. All with "normal" eating.(pies)
Any novel ideas how to shake it up to get under the 10%?
To get ripped I used to do the 16/8 fast, but now I've found cutting the carbs right back and eating lots of protein and fats does the same, the only carbs I eat are from vegetables and berry's. The best thing is, is that I don't calorie count I just eat as much as I like, which means I can still put on muscle and stay lean. When I say eat as much as I like, I must add that by eating more fats I'm hardly ever hungry and only eat more to aid my recovery from training. A mix of approx 4 x week early fasted 1hr cadio plus 3-4 lunchtime 30min weight sessions. All with "normal" eating.(pies
)Any novel ideas how to shake it up to get under the 10%?
Warnie said:
To get ripped I used to do the 16/8 fast, but now I've found cutting the carbs right back and eating lots of protein and fats does the same, the only carbs I eat are from vegetables and berry's. The best thing is, is that I don't calorie count I just eat as much as I like, which means I can still put on muscle and stay lean. When I say eat as much as I like, I must add that by eating more fats I'm hardly ever hungry and only eat more to aid my recovery from training.
What do you enjoy as your post workout meal?Trying something out today and want your opinions.
Reading this article http://www.muscleandstrength.com/expert-guides/car... I am going to follow the carb timing for a couple of weeks and see if I feel any different.
Most interesting is the dextrose pre, during and post workout.
My plan then is 25g pre with a shake, 25g in my water bottle for during and 50g post workout as usual.
Does this sound ok?
Reading another article* all sugar should be eliminated to help test levels?
Reading this article http://www.muscleandstrength.com/expert-guides/car... I am going to follow the carb timing for a couple of weeks and see if I feel any different.
Most interesting is the dextrose pre, during and post workout.
My plan then is 25g pre with a shake, 25g in my water bottle for during and 50g post workout as usual.
Does this sound ok?
Reading another article* all sugar should be eliminated to help test levels?
smiffy180 said:
Reading this article http://www.muscleandstrength.com/expert-guides/car... ...
It gives suggestions for fat loss, and suggestions for muscle growth. What if you want to do both? Halb said:
What do you enjoy as your post workout meal?
Meat and veg. I play football once a week, train with weights as I have done for 17 years now 3-4 times a week and go out on my bike at least once a week. I have far more longer lasting energy and better recovery time this is after 4 months of eating like this, and my hay fever is a thing of the past.
The wife has suffered with fibromyalgia since the birth of our 2nd child 8 years ago, she eliminated carbs with me and now eats full fat everything including lots of creams, and now after 4 months she no longer has to take the super strong painkillers she was on and has entered the 5k race for life in July.
This is from a guy who makes his living selling confectionery
Smiffy, have a look in to waxy maize pre and post workout instead of dextrose.
http://www.myprotein.com/sports-nutrition/waxy-mai...
Pre workout i add half a large scoop of the stuff along with similar amount of protein and a whole banana. It gives me just enough to get through a fairly rigorous cardio-based workout. The reason I started using it was to see if I could get through a workout without resorting to the sugary gel pouch/sachets that I had previously been downing mid-workout. So far so good.
Obviously my goals are very different to yours as I want to get lean and reasonably ripped. I still think waxy maize just might be a slightly better alternative to a dextrose-based product!?
Happy to be proved wrong though!
http://www.myprotein.com/sports-nutrition/waxy-mai...
Pre workout i add half a large scoop of the stuff along with similar amount of protein and a whole banana. It gives me just enough to get through a fairly rigorous cardio-based workout. The reason I started using it was to see if I could get through a workout without resorting to the sugary gel pouch/sachets that I had previously been downing mid-workout. So far so good.
Obviously my goals are very different to yours as I want to get lean and reasonably ripped. I still think waxy maize just might be a slightly better alternative to a dextrose-based product!?
Happy to be proved wrong though!
Digger said:
Smiffy, have a look in to waxy maize pre and post workout instead of dextrose.
http://www.myprotein.com/sports-nutrition/waxy-mai...
Pre workout i add half a large scoop of the stuff along with similar amount of protein and a whole banana. It gives me just enough to get through a fairly rigorous cardio-based workout. The reason I started using it was to see if I could get through a workout without resorting to the sugary gel pouch/sachets that I had previously been downing mid-workout. So far so good.
Obviously my goals are very different to yours as I want to get lean and reasonably ripped. I still think waxy maize just might be a slightly better alternative to a dextrose-based product!?
Happy to be proved wrong though!
dextrose seems to be favoured on the websites I've read.http://www.myprotein.com/sports-nutrition/waxy-mai...
Pre workout i add half a large scoop of the stuff along with similar amount of protein and a whole banana. It gives me just enough to get through a fairly rigorous cardio-based workout. The reason I started using it was to see if I could get through a workout without resorting to the sugary gel pouch/sachets that I had previously been downing mid-workout. So far so good.
Obviously my goals are very different to yours as I want to get lean and reasonably ripped. I still think waxy maize just might be a slightly better alternative to a dextrose-based product!?
Happy to be proved wrong though!
any particular reason why you chose waxy maize over dextrose?
smiffy180 said:
dextrose seems to be favoured on the websites I've read.
any particular reason why you chose waxy maize over dextrose?
One of the trainers suggested it over and above Instant Oats, Dextrose, and Maltodextrin, as it absorbs and metabolises quicker, and contains zero sugars unlike dextrose and maltodextrin. Remember I'm trying to avoid downing an energy gel, which also, is all sugars. any particular reason why you chose waxy maize over dextrose?
Digger said:
One of the trainers suggested it over and above Instant Oats, Dextrose, and Maltodextrin, as it absorbs and metabolises quicker, and contains zero sugars unlike dextrose and maltodextrin. Remember I'm trying to avoid downing an energy gel, which also, is all sugars.
Cheers. I want to cut mine down aswell!Gassing Station | Health Matters | Top of Page | What's New | My Stuff