tehforum trolls the gym

Or do you know of any workouts that will help me loose a little weight in the belly area but at the same time, help me build abs?

To clarify, I didn't mean that dumbbells are inferior/useless. On the whole, they are ace. Arguably better in some cases. However, I think we can all agree that having 1 or 2 dumbbells lying around your bedroom that you randomly pick up and do 30 rep sets with, is pretty pointless. I've seen my mates blow money on them and they just act as door stops most of the time, or to try and impress any girls they get back.



Sorry if that was unclear mate.

Get those legumes going. Especially now as loads of the supermarkets have these Ramadan deals for chickpeas, red kidney beans etc.

Hummus is awesome, as the amino acid profile of chickpeas is complemented with the amino acid profile of sesame seed paste, to give you a complete protein source.
Allow the protein shakes man, you wont get in enough calories, unless you aim to stick some peanut butter in there.

You best be using whole milk as well!

What machine are you using for bicep curl?

Why are you using a machine for bicep curl?

A precor machine
Two handles
Upper arms lay flat on a pad which is declined

For convenience since theres no need to set up or stand up and wait around to rest for the next set.

I use that too, I find it's one of the few machines I get a good pump from.

How's the bulk going bro?

Hard as anything
Is there a bulking faq? Or thread

Stats are improving

You said I have to eat above maintenance everyday, and get the same protein intake?
If true, why?


Cant I just have 2 protein shakes to make up a lot of cals and protein?

How many calories are you consuming/what are your macros at the moment?

WTF


GRAMS per day 378.3g carbs 154g protein 69.3g fat 31 - 39 fibre 2753 cals
GRAMS per meal 126.1 51.3 23.1 10 - 13 918

I went on iifym.com and chose the Harris-Benedict formula.

I am way below what I need. Do I need to eat this amount every day?

Or only on working out days?

In rest days, so I eat less to not put on fat, if so, how much do I eat according to the numbers above?

Help, I need to achieve these goals, I'm not working hard only for it to be thrown away by a lacking diet.

I will definitely need 2 protein shakes with 3 scoops in to achieve this kind of thing.

Realistically if you're growing from your calculated macros then it is best to stick to that calorific intake however, anything over maintenance should be ok. So it's not the end of the world if you are unable to hit your calories/macros on certain days, but just be cautious to not make it a habit. Eating on rest days is just as important as eating on training days, your body needs to remain in an anabolic state to reach your goals (as well as ensuring your metabolism is benefited through eating regularly). How many calories do you get per scoop of protein?

120cals

21.3g of protein/30g scoop

Are you not able to hit 154g of protein with less shakes?

I highly doubt it, not when I'm at home.
When I'm at uni, sure.

I highly doubt it, not when I'm at home.
When I'm at uni, sure.

Am I correct in thinking that you're getting over 120g of your daily 154g of protein from shakes? If so then what are you eating in the day, sorry if I haven't got this right.

All that in one day? I would be knackered.

Yeah probably

I can sort out the protein intake by buying some tuna.

Is there anything bad by just using shakes?

Milk is a big source for me as I use that for the shakes and breakfast which is porridfe with 1 cup oats to 2 cups milk

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Heres what I did today

Squat 85kg 3x5
Dl 5x5 Personal best, did two sets more 80kg raise weight next time
Bench 45kg 10x5 Personal best raise weight a lot
Ohp 27.5kg 3x5 maybe raise to 30kg
Bicep curl 30kg 10x5, Personal best 20mins to do 10 sets raise?
Seated row 41.5kg 5x5 , Personal best, raise
Shoulder press 39kg 5x5 , Personal best, raise
Tricep extension 27.5kg raise?
Pec fly 39kg 5x5, PB
Tricep extension standing up 41kg 5x5 PB
Pulldown sitting down using a bar 36kg 5x5
Rear delt 18kg 3x5

Bonus to get a pump

Bicep curl 25kg 1x10, 18kg 1x10, 1x10, 1x10, 1x10, 1x10, 1x10, 1x10 7 sets in total

Yeah

Most them are on machines if that makes any difference but I doubt it