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Ask a qualified PT and future competitive bodybuilder.
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Ask a qualified PT and future competitive bodybuilder.Posted:
Status: Offline
Joined: Jun 26, 201013Year Member
Posts: 2,413
Reputation Power: 115
Background on me:
22
6ft 4
19.5 stone/273lbs
Been a member on here for about 8 years probably, not been around a lot since I came away from the gaming scene, focused on my study though college and university (UK). Now finished but when I turned 19 I realised I had to sort my life out I was naturally small framed, narrow shoulders, tall and slim but still had a gut on me. I started training and quickly got into powerlifting, not competitively though just for my own personal gain. I spent all my nights after uni researching diet, training, supplements and all of the sort and quickly fell in love with it.
I soon noticed a huge change in my body and thought I could help others too. I quickly did my level 2 and 3 personal trainer course and started helping friends and family and PTing at my local gym, running a couple classes but mainly focusing on PT sessions for guys who wished to get stronger or bigger. Ive since come away from that now, only doing bits and pieces there as I now have a new job and progression in management. But I am still training and in the last 6 months, made the switch over to bodybuilding after too many injuries coming from powerlifting.
With free time during my day job sat at my comptuer bored sh**less sometimes, I can answer any questions any of you might have about fitness, nutrition, training and supplements (natural or not) if anybody has anything that theyre not too clear on or need an experienced and professional answer on then I will do my best to answer.
I would say I specialise in muscle gain, strength and conditioning, power/explosiveness and functional training. My weaker areas would be cardio and flexibility when it comes to training advice as I do not focus on this myself, but I am still very knowledgeable in the area.
Ill start it off really with my training:
I train 6 times per week about 45 minutes so fairly short, I train push/pull/legs.
Monday Push - chest, shoulders, triceps
Tuesday Pull - back, traps, biceps, forearms
Wednesday Legs - quads, hamstrings, calves, glutes
Thursday Push
Friday Pull
Saturday Legs
Sunday American football - cardio, explosiveness and functional training with my team in off season.
The first day of the week for each group is heavy. Only doing 2 exercises per muscle group, all barbell compound exercises.
The second day of the week for each group will be lighter, doing 3 exercises per muscle group doing more reps but at a lighter weight and less sets focusing on isolation exercises more.
I find this keeps it pretty simple but effective.
My diet can be boring to most.
Im currently in off season, my diet is food, food and more food.
My macronutrients per day are;
Protein 300g
Carbs 5-600g
Fats 120-150g per day
Calories end up being around 4.5-5k each day.
Eating about 7 times per day 5 proper meals and 2 'snacks' or quick food.
I eat whatever fits my macros in my off season. My usual meals consist of 10% fat mince beef usually made into a a pasta bolognese or a chilli with rice, chicken and chips with gravy (very english lol), english breakfasts and homemade pizzas.
MEAL PREP IS KEY. If you want to change, meal prep is key here, ensuring your meals are ready to eat when your meal times come up rather than think 'ugh cant be bothered ill just skip a meal and eat something easy', this is easy and never ends up getting results. I learned the hard way to begin with.
Supplements:
Look, you can spend so much money on natural supplements and they yield such a small advantage to your training. Diet and training is key, supplements are there to supplement something you might be lacking.
Protein shakes are #1, 2 scoops per day mixed with milk or water is a great way to boost your protein intake. Next I would recommend some Branch chain amino acids or BCAAs. Cheap powder and can mix it in some water and sip through the day.
Ive started the topic off, now any questions are down to you. Fire away!
22
6ft 4
19.5 stone/273lbs
Been a member on here for about 8 years probably, not been around a lot since I came away from the gaming scene, focused on my study though college and university (UK). Now finished but when I turned 19 I realised I had to sort my life out I was naturally small framed, narrow shoulders, tall and slim but still had a gut on me. I started training and quickly got into powerlifting, not competitively though just for my own personal gain. I spent all my nights after uni researching diet, training, supplements and all of the sort and quickly fell in love with it.
I soon noticed a huge change in my body and thought I could help others too. I quickly did my level 2 and 3 personal trainer course and started helping friends and family and PTing at my local gym, running a couple classes but mainly focusing on PT sessions for guys who wished to get stronger or bigger. Ive since come away from that now, only doing bits and pieces there as I now have a new job and progression in management. But I am still training and in the last 6 months, made the switch over to bodybuilding after too many injuries coming from powerlifting.
With free time during my day job sat at my comptuer bored sh**less sometimes, I can answer any questions any of you might have about fitness, nutrition, training and supplements (natural or not) if anybody has anything that theyre not too clear on or need an experienced and professional answer on then I will do my best to answer.
I would say I specialise in muscle gain, strength and conditioning, power/explosiveness and functional training. My weaker areas would be cardio and flexibility when it comes to training advice as I do not focus on this myself, but I am still very knowledgeable in the area.
Ill start it off really with my training:
I train 6 times per week about 45 minutes so fairly short, I train push/pull/legs.
Monday Push - chest, shoulders, triceps
Tuesday Pull - back, traps, biceps, forearms
Wednesday Legs - quads, hamstrings, calves, glutes
Thursday Push
Friday Pull
Saturday Legs
Sunday American football - cardio, explosiveness and functional training with my team in off season.
The first day of the week for each group is heavy. Only doing 2 exercises per muscle group, all barbell compound exercises.
The second day of the week for each group will be lighter, doing 3 exercises per muscle group doing more reps but at a lighter weight and less sets focusing on isolation exercises more.
I find this keeps it pretty simple but effective.
My diet can be boring to most.
Im currently in off season, my diet is food, food and more food.
My macronutrients per day are;
Protein 300g
Carbs 5-600g
Fats 120-150g per day
Calories end up being around 4.5-5k each day.
Eating about 7 times per day 5 proper meals and 2 'snacks' or quick food.
I eat whatever fits my macros in my off season. My usual meals consist of 10% fat mince beef usually made into a a pasta bolognese or a chilli with rice, chicken and chips with gravy (very english lol), english breakfasts and homemade pizzas.
MEAL PREP IS KEY. If you want to change, meal prep is key here, ensuring your meals are ready to eat when your meal times come up rather than think 'ugh cant be bothered ill just skip a meal and eat something easy', this is easy and never ends up getting results. I learned the hard way to begin with.
Supplements:
Look, you can spend so much money on natural supplements and they yield such a small advantage to your training. Diet and training is key, supplements are there to supplement something you might be lacking.
Protein shakes are #1, 2 scoops per day mixed with milk or water is a great way to boost your protein intake. Next I would recommend some Branch chain amino acids or BCAAs. Cheap powder and can mix it in some water and sip through the day.
Ive started the topic off, now any questions are down to you. Fire away!
#2. Posted:
Status: Offline
Joined: Jan 16, 201212Year Member
Posts: 22,329
Reputation Power: 32745
Motto: TTGS #1 SHIT POSTER!
Motto: TTGS #1 SHIT POSTER!
Status: Offline
Joined: Jan 16, 201212Year Member
Posts: 22,329
Reputation Power: 32745
Motto: TTGS #1 SHIT POSTER!
Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
EAT BIG TO GET BIG but its hard
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#3. Posted:
Status: Offline
Joined: Jan 15, 201113Year Member
Posts: 20,220
Reputation Power: 1362
Status: Offline
Joined: Jan 15, 201113Year Member
Posts: 20,220
Reputation Power: 1362
Mikey wrote Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
The more you continue to eat, the more your body will get used to it. So just force yourself to eat a full meal every 2-3 hours.
OT:
1-You ever juiced?
2- What weight did you start at?
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#4. Posted:
Status: Offline
Joined: Jan 16, 201212Year Member
Posts: 22,329
Reputation Power: 32745
Motto: TTGS #1 SHIT POSTER!
Motto: TTGS #1 SHIT POSTER!
Status: Offline
Joined: Jan 16, 201212Year Member
Posts: 22,329
Reputation Power: 32745
Motto: TTGS #1 SHIT POSTER!
Mickers wroteMikey wrote Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
The more you continue to eat, the more your body will get used to it. So just force yourself to eat a full meal every 2-3 hours.
OT:
1-You ever juiced?
2- What weight did you start at?
No ever touch that shit, but i do take creatine, bcaa's, prework, protein shakes, and 2000mg BetaTor
I have always weigh around 75kg, thats what i weigh now, but in like 6 months i can get up to around 85kg, but i wanna get bigger alot bigger
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#5. Posted:
Status: Offline
Joined: Jan 15, 201113Year Member
Posts: 20,220
Reputation Power: 1362
Status: Offline
Joined: Jan 15, 201113Year Member
Posts: 20,220
Reputation Power: 1362
Mikey wroteMickers wroteMikey wrote Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
The more you continue to eat, the more your body will get used to it. So just force yourself to eat a full meal every 2-3 hours.
OT:
1-You ever juiced?
2- What weight did you start at?
No ever touch that shit, but i do take creatine, bcaa's, prework, protein shakes, and 2000mg BetaTor
I have always weigh around 75kg, thats what i weigh now, but in like 6 months i can get up to around 85kg, but i wanna get bigger alot bigger
Hahaha i meant JME
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#6. Posted:
Status: Offline
Joined: Jun 26, 201013Year Member
Posts: 2,413
Reputation Power: 115
Mikey wrote Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
Glad you made the step to get into the gym, thats always the hardest.
Nothing really, I find eating smaller regular meals every 1.5-2 hours keeps me, not hungry, but not full so I am able to eat. Got to eat food otherwise all your training will go to waste really without the calories. Take it slow, its a marathon not a sprint unfortunately. Id love to say take this and youll be starving all the time, but the matter of fact I cant. I struggle a lot to eat food. Im never hungry on a bulk, but I force food down me!
Just got to be consistent. Dont focus on 'weight' focus on the mirror and focus on how you look. No point saying I want to be 100kg if that extra 20kg is fat, Rather be that 90kg and have it majority muscle put on, took me a very long time to learn this and coming to terms with it switching from powerlifting to bodybuilding is mentally tough as I feel like 'sh** im losing weight i look small' in reality I look bigger when leaner.
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#7. Posted:
Status: Offline
Joined: Jun 26, 201013Year Member
Posts: 2,413
Reputation Power: 115
Mickers wroteMikey wrote Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
The more you continue to eat, the more your body will get used to it. So just force yourself to eat a full meal every 2-3 hours.
OT:
1-You ever juiced?
2- What weight did you start at?
1 - Yeah, currently using anabolic steroids, growth hormone and insulin. To compete in the top amateur/professional world, these are a must unless you have genetics like Kevin Levrone, Ronnie Coleman or Phil Heath which are 0.0001% of the population. Even then, to get to the top of their game they are using. Im not the typical 'steroids to get hench' guy lol, I have regular blood tests and monitor my health through my GP doctor to ensure my health is good as its my #1 priority.
2 - Started at 19 @ 11.5 stone/161lbs. Skinny fat with a gut, no vascularity and very unfit and weak lol I couldnt even bench press 20kg. 37 months on so just over 3 years im where I am now and very strong for my age even though I feel weak (thats what I get for watching too many CT Fletcher videos and other top level pros lifting)
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#8. Posted:
Status: Offline
Joined: Jan 15, 201113Year Member
Posts: 20,220
Reputation Power: 1362
Status: Offline
Joined: Jan 15, 201113Year Member
Posts: 20,220
Reputation Power: 1362
JME wroteMickers wroteMikey wrote Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
The more you continue to eat, the more your body will get used to it. So just force yourself to eat a full meal every 2-3 hours.
OT:
1-You ever juiced?
2- What weight did you start at?
1 - Yeah, currently using anabolic steroids, growth hormone and insulin. To compete in the top amateur/professional world, these are a must unless you have genetics like Kevin Levrone, Ronnie Coleman or Phil Heath which are 0.0001% of the population. Even then, to get to the top of their game they are using. Im not the typical 'steroids to get hench' guy lol, I have regular blood tests and monitor my health through my GP doctor to ensure my health is good as its my #1 priority.
2 - Started at 19 @ 11.5 stone/161lbs. Skinny fat with a gut, no vascularity and very unfit and weak lol I couldnt even bench press 20kg. 37 months on so just over 3 years im where I am now and very strong for my age even though I feel weak (thats what I get for watching too many CT Fletcher videos and other top level pros lifting)
When i was 16 i lifted till i was 18, started around 155 got to like 175 but was skinny fat, had no idea about diet and training properly even tried oral dianabol at one point. Stopped training until recently due to uni, bad excuse i know.
Started dieting properly and my knowledge is a lot better, going to be hopping onto the gear soon enough, just building up wrist strength again as i broke both wrists 2 year ago... Currently at 180 pounds with a beer belly at 6"2.
Ps - you must be built like a brick wall.
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#9. Posted:
Status: Offline
Joined: Jun 26, 201013Year Member
Posts: 2,413
Reputation Power: 115
Mickers wroteJME wroteMickers wroteMikey wrote Brah this is great, I just started the gym 2 days ago, I kinda know what im doing, but the problem I have is not eating enough, is there something i can do or take to make me more hungry lol, sounds stupid but im a small guy 75kg atm, but when i train I get upto around 80kg - 85kg, but i want to get over 100kg.
EAT BIG TO GET BIG but its hard
The more you continue to eat, the more your body will get used to it. So just force yourself to eat a full meal every 2-3 hours.
OT:
1-You ever juiced?
2- What weight did you start at?
1 - Yeah, currently using anabolic steroids, growth hormone and insulin. To compete in the top amateur/professional world, these are a must unless you have genetics like Kevin Levrone, Ronnie Coleman or Phil Heath which are 0.0001% of the population. Even then, to get to the top of their game they are using. Im not the typical 'steroids to get hench' guy lol, I have regular blood tests and monitor my health through my GP doctor to ensure my health is good as its my #1 priority.
2 - Started at 19 @ 11.5 stone/161lbs. Skinny fat with a gut, no vascularity and very unfit and weak lol I couldnt even bench press 20kg. 37 months on so just over 3 years im where I am now and very strong for my age even though I feel weak (thats what I get for watching too many CT Fletcher videos and other top level pros lifting)
When i was 16 i lifted till i was 18, started around 155 got to like 175 but was skinny fat, had no idea about diet and training properly even tried oral dianabol at one point. Stopped training until recently due to uni, bad excuse i know.
Started dieting properly and my knowledge is a lot better, going to be hopping onto the gear soon enough, just building up wrist strength again as i broke both wrists 2 year ago... Currently at 180 pounds with a beer belly at 6"2.
Yeah I find that happens to most, in and out of training lose motivation find alcohol and social life and stop training lol then use oral steroids because theyre easy to 'get big'. Nothing wrong with it, but its what gives steroids a bad name unfortunately.
Yeah, I would use your muscle memory, get back to a peak of where you are levelling out. Focus on your diet, ensure your meals, meal timings and nutrients are on point and your training is as efficient as it can be then consider PEDs. If your diet and training arent at 100% each when you jump on, youll be wasting efficiency being on cycle, I promise you that. Best thing to do is to bulk up get to good strength then cut down the belly and fat and when youre ready to bulk, I would recommend cycling then if youre set on doing it. But what you have to bare in mind is why are you doing it? I do it as I want to compete, if it was just to pull women lol youll pull more men than women when you add size believe me haha.
Just seen your PS:
Im well built lol, I get a lot of funny looks sometimes down the street. I do the doors of an evening at a night club in town and the shocked faces I get when they ask me my age is funny lol.
Unfortunately i have about 20lbs of fat to lose until I see my abs as Im still in the transition going from powerlifting to bodybuilding. Bringing up weaker areas not trained in PL such as biceps, rear delts and lateral delts. Then cutting down and will stay lean from then on even in my off season hopefully by after christmas.
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#10. Posted:
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Joined: Jul 22, 201211Year Member
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Status: Offline
Joined: Jul 22, 201211Year Member
Posts: 902
Reputation Power: 48
Do u love tren? cmon u do ;)
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