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Physiques Bodybuilding Thread | Basics | Real Talk
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Physiques Bodybuilding Thread | Basics | Real TalkPosted:
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Joined: Mar 08, 201311Year Member
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Welcome to Physique's Fitness Thread
This is a just basic thread to cover of various things what it takes and how to sculpt a reasonably good body for summer, with my advice and experience that I've learned so far as a guideline.
Four months to until summer if you want to make a change to your body in a positive way now is the time to start taking it serious. Also anyone has any advice or knowledge that if I agree with and would like to see it added to my thread I will give credit and add it.
Throughout the topic I'm going to be straight up so if there's anything that people think are best unsaid I do apologize.
So straight off the bat I'm going to briefly talk about the difference between bulking & cutting.
For anyone no matter who you are to start of you want to get your basic measurements (height, weight, bodyfat), weight and bodyfat percentage are most crucial.
Once you have these you want to determine your goal, gain weight? loose weight? by how much? (Be realistic you have 4 months.)
Once this is determined here 2 examples to run by with each to go by for macro nutrient wise.
BULKING
Bulking : For each pound of bodyweight you have consume (1.5g of protein) consume (2g of carbohydrates) consume (35-70g of fat per day) preferably good fats I'll mention some later.
If you work out your macro's say for a guy who weighs 150pounds he would want have the following macros.
Protein : 300 grams
Carbs : 225 grams
Fat : as mentioned above 35-70 is good.
This as long as he is consuming more calories than burning a day will start to pile on weight and muscle.
CUTTING
Cutting : This is slightly different there the basic way I don't really need to count macros for this just to cut successfully with a slow cut you want to keep you're protein grams to the equivalent of your body weight per pound, and fluxuiate your carbs and if your tracking your stats well you beable to adapt your food consumption so your maintaining decent muscle mass while dropping bodyfat.
The best and fastest way to dropping body fat though you do loose fair amount of muscle in the process is a diet I personally use coming up for holidays and music festivals is called the keto diet.
Basically to put it bland it's manipulating your carbs intake, which instead of using carbs you feed it for energy it will go into a almost primeval instinct mode and use bodyfat storage as energy in turn loosing bodyfat quickly.
To put your body into ketosis (The state where you body is using bodyfat as energy) will be to get your daily carb intake down to around 50-70g a day (HAS TO BE CLEAN CARBS!).
Whatever you do don't go from your regular intake amount then next day down to 50 gradually decrease it to the point your body is in ketosis the way I make sure I'm in it daily you get sticks to pee on which show's if your bodys in it or not, sound gross but when your standing at 6-8% body fat looking sculpted it's worth it.
TRAINING REGIME
There are so many opinions and variations on the best way to train to build muscle, I'm going to be that guy and just tell you the way I train and believe what works best.
Remember Powerlifting and bodybuilding are two completely different things, I couldn't care less about how much you bench, or deadlift etc, I left the ego lifting behind years ago, I'd rather look that I bench however much than actually beable to.
Anyway how I do my split is pretty basic as I believe basics work best.
Monday : Chest & Triceps
Tuesday : Back & Biceps
Wednesday : Delts & Traps
Thursday : Legs
Friday : Weak area's in my case (Hamstrings and rear Deltoids.
Saturday & Sunday Rest
I'm not going to tell you which exercises to do theirs millions of videos on YouTube you're going to have to try them all and keep switching which ones you do regardless to keep shocking the muscle.
What I will tell you though is don't ego lift disregard, looks, muttering etc at the gym because your doing a light weight, you're not there to impress people you're there to change your body.
You want to be using weight for each exercise which is a struggle to get 12 reps with, I like to 12 reps with a weight i struggle with for two sets, then increase the weight and push out 8 reps if I can for the next 2 sets. Then move onto the next exercise.
You want to have a mind muscle connection this needs full focus, you want to feel your muscle burn as your stretch and contract it, anyone can move a weight but working the muscle to break down maximum amount of muscle fibers takes concentration. Make sure your movement for every exercise isn't stressing your joints to much and to have slow controlled reps always.
Supersets and dropsets these are amazing for muscle growth normally each muscle I train I do 5 exercises normally I make 2 of which dropsets or supersets just to mix up the training.
So one thing to make sure you have in your training is Dropsets, Supersets and a mind muscle connection every exercise.
Remember Powerlifting and bodybuilding are two completely different things, I couldn't care less about how much you bench, or deadlift etc, I left the ego lifting behind years ago, I'd rather look that I bench however much than actually beable to.
Anyway how I do my split is pretty basic as I believe basics work best.
Monday : Chest & Triceps
Tuesday : Back & Biceps
Wednesday : Delts & Traps
Thursday : Legs
Friday : Weak area's in my case (Hamstrings and rear Deltoids.
Saturday & Sunday Rest
I'm not going to tell you which exercises to do theirs millions of videos on YouTube you're going to have to try them all and keep switching which ones you do regardless to keep shocking the muscle.
What I will tell you though is don't ego lift disregard, looks, muttering etc at the gym because your doing a light weight, you're not there to impress people you're there to change your body.
You want to be using weight for each exercise which is a struggle to get 12 reps with, I like to 12 reps with a weight i struggle with for two sets, then increase the weight and push out 8 reps if I can for the next 2 sets. Then move onto the next exercise.
You want to have a mind muscle connection this needs full focus, you want to feel your muscle burn as your stretch and contract it, anyone can move a weight but working the muscle to break down maximum amount of muscle fibers takes concentration. Make sure your movement for every exercise isn't stressing your joints to much and to have slow controlled reps always.
Supersets and dropsets these are amazing for muscle growth normally each muscle I train I do 5 exercises normally I make 2 of which dropsets or supersets just to mix up the training.
So one thing to make sure you have in your training is Dropsets, Supersets and a mind muscle connection every exercise.
SUPPLEMENTS
This is when I'll get straight up supplement's to me are a waste of money to an extent, all these big youtubers/bodybuilders sellings the protein powder that has all these promises of lean gains, improved energy blah blash is all bs.
Basics are best when it comes to supplements, and MyProtein is where it's at for legit good quality supplements.
Only supplements you should invest money and time into are the following.
Protein Powder.
- Bulking Carb and Calorie dense protein powder.
- Cutting low carb protein powder.
Creatine Monohydrate.
Branch Chain Amino Acids (BCAA's)
Multivitamins for Micro-nutrient needs
Pre-Workout (Not needed just helps)
All other supplements are waste of money and time just fitness industry gimmicks with minor benefits that athletes or company's advertise to take more money from consumers.
My recommendation supplement wise.
Protein - Whey-Isolate Protein Powder is always my choice.
Creatine - Monohydrate is the best by far
BCAA - Any of my proteins I recommend getting powdered so you can drink throughout the day.
Pre-Workout - JACK3D / 51-50 Rich Piana's Brand. C4 Celltech
Multivitamins - Any local store that sells A-Z one's will do the job.
Basics are best when it comes to supplements, and MyProtein is where it's at for legit good quality supplements.
Only supplements you should invest money and time into are the following.
Protein Powder.
- Bulking Carb and Calorie dense protein powder.
- Cutting low carb protein powder.
Creatine Monohydrate.
Branch Chain Amino Acids (BCAA's)
Multivitamins for Micro-nutrient needs
Pre-Workout (Not needed just helps)
All other supplements are waste of money and time just fitness industry gimmicks with minor benefits that athletes or company's advertise to take more money from consumers.
My recommendation supplement wise.
Protein - Whey-Isolate Protein Powder is always my choice.
Creatine - Monohydrate is the best by far
BCAA - Any of my proteins I recommend getting powdered so you can drink throughout the day.
Pre-Workout - JACK3D / 51-50 Rich Piana's Brand. C4 Celltech
Multivitamins - Any local store that sells A-Z one's will do the job.
UPDATE/ Music Playlist
List 1(Rap)
Desiigner - Panda
50 Cent - Get Up
DMX - Party Up (Up In Here)
Eminem - Survival (Explict)
Ludacris - Move B#tch
The Game - Ali Bomaye
The Game - How We Do
50 Cent - Many Men
Roy Jones - Can't be touched
Devlin - 50 Grand
Drake - Jumpman
Eminem - You Don't Know
Lacrim - A.W.A
Skepta - Shutdown
YG - Left, Right
Mims - This Is Why I'm Hot
List 2 (Hardstyle)
Activator - Sparta
Brennen Heart - Follow The Light
Code Black - Draw Me Closer
Chain Reaction - Record Breaking
Clive King - Pure Cocaine
Coone - Universal Language
Da Tweekas - Voodoo
Frontliner - Heart Beating
Noisecontrollers - Attack Again
Sylence - Sonder
Tove Lo - Habits (Omegatypez Bootleg)
Vinai & SCNDL - Frontier
Warface - Show Me Your Warface
Wildstylez - I See Stars
List 3(Zyzz)
Armin Van Buuren - Take Me Where I Wanna Go
Avicii - Enough Is Enough
Breeze & Stylez - Your Shining
Dash Berlin - Never Cry Again
Dj Sandro Escobar - My Feelings
John O'callaghan - Find Yourself
Marlo - Atlantis
Maxter - Youre Not Alone
Michael Calfan - Resurrection (Axwell Remix)
Nadia Ali - Triangle
New York FM - Everytime (Disfunktion Remix)
Sam La More - I Wish It Could Last
Shogun - Skyfire
Above & Beyond - Sun & Moon
Tiesto & Sneaky Sound System - I Will Be There
If anyone who reads this will take anything away from this I want it to be, that you don't have to lift heavy weights to have a great body sure lifting heavier speeds up the process but only if you still control the weight and have that connection between the muscle and mind. Also don't let looks or anything dishearten you at the gym everyone starts somewhere, and also don't pass judgement about other's everyone who's in the gym is there to better them self same as yourself.
If you're serious about changing your body 4 months is enough time to sculpt a good physique in time for summer I can assure you. Anyone with questions who don't feel comfortable posting here on topic I'll happily reply to messages and help however I can.
Also get it into your head if you're not taking what you eat seriously your just wasting your time in the gym, you can break down all the muscle fibers in the gym you like if your not giving the the nutrients and basic foundations to grow and repair then, you'll get nowhere when it comes to building muscle.
I'll be editing this post further and begin to go into greater detail on certain subjects and break them down more, and adding my own personal workout playlist with varied music genres.
Thanks for taking the time to check out my topic.
PHYSIQUE / ACROZE / KYLE
Last edited by Physique ; edited 1 time in total
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#2. Posted:
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I myself am really into 'bodybuilding' and the gym etc.
What is your opinion on strength training?
Currently i do things like pull days, push days etc.
What is your opinion on strength training?
Currently i do things like pull days, push days etc.
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#3. Posted:
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Just depends on what the individual is after really if you want to be able to bench 3 plates, deadlift 4 then why not push your strength through the roof.
Personally like I said my strength isn't important to me I know im stronger than most in the gym, I just choose work with a weight that I control the weight and maximize breaking down muscle fibers than just being able to move a lot of weight.
I've got friends who work with push and pull days, all in great shape and strength is crazy, but I look fuller and I;m bigger yet they could out lift m, nothing against strength training what so ever.
Personally like I said my strength isn't important to me I know im stronger than most in the gym, I just choose work with a weight that I control the weight and maximize breaking down muscle fibers than just being able to move a lot of weight.
I've got friends who work with push and pull days, all in great shape and strength is crazy, but I look fuller and I;m bigger yet they could out lift m, nothing against strength training what so ever.
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#4. Posted:
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Nice thread man!
I'm sure this will help quite a bit of people out!
I'm sure this will help quite a bit of people out!
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#5. Posted:
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Status: Offline
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Physique wrote Just depends on what the individual is after really if you want to be able to bench 3 plates, deadlift 4 then why not push your strength through the roof.
Personally like I said my strength isn't important to me I know im stronger than most in the gym, I just choose work with a weight that I control the weight and maximize breaking down muscle fibers than just being able to move a lot of weight.
I've got friends who work with push and pull days, all in great shape and strength is crazy, but I look fuller and I;m bigger yet they could out lift m, nothing against strength training what so ever.
That's fair enough, I'm currently raising my strength through strength training. After 6 months I'm going to start isolating muscles.
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#6. Posted:
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This is one of the best threads I've ever seen on the forums, it's disappointing that it hasn't received much attention. You've basically given people free advice that some would pay for and you could change someone's life, if the right person read this.
I repped and thanked!
R.I.P Zyzz ^^
I repped and thanked!
R.I.P Zyzz ^^
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#7. Posted:
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Very informative and helpful thread, thanks for posting.
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#8. Posted:
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Thanks for this, this will help a lot of people including me
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#9. Posted:
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Motto: Yamborghini: Shawn the pedos are pedoing again #BanMaze
Motto: Yamborghini: Shawn the pedos are pedoing again #BanMaze
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Motto: Yamborghini: Shawn the pedos are pedoing again #BanMaze
Pretty good thread man, i have some recommendations myself
Protein- Gold Standard Whey
Creatine- CN3 (2 in 1 so its pre workout also)
Protein- Gold Standard Whey
Creatine- CN3 (2 in 1 so its pre workout also)
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#10. Posted:
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Motto: Consume Tacobell. Play RuneScape.
Motto: Consume Tacobell. Play RuneScape.
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Motto: Consume Tacobell. Play RuneScape.
SS+GOMAD its all you'll ever need.
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