Workout Programs & Diet

2011-01-30 05:28:51

#3001

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

To be honest I usually just eat a protein bar or have a protein shake as a snack. When pink lady apples were in season I was eating a couple of those a day too (cause I love them) but now they've passed.

Stuff like a sandwich on wholemeal with turkey breast, lettuce, tomato and light cheese is good. You could cut the sandwich in half and have one in the morning and the other half in the afternoon. You could do the same with the protein bars. Eat half of one with a piece of fruit in the morning, and same again in the afternoon.

I'm sure others have better suggestions than these. I'm still working on some good food ideas for each day so I have a lot of variety.

2011-01-30 07:23:32

#3002

Jebus: Looking for my Scooper; +218|6005|Belgium

Jaekus wrote:
That owner sure does sound pretty cool, Jebus. A lot different than what you had first thought when you posted about that place a few weeks ago.

Yeah, I found out the gym went through a makeover about 3 weeks ago, so a lot of equipment came over my from my old gym.

https://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs026.snc6/165616_156508751064980_129249170457605_286626_3482470_n.jpg

As you can see, not that big. The TV there plays all kinds of bodybuilding movies, some great motivation between sets
(I'm deadlifting in front of the squat rack, left corner)

Last edited by Jebus (2011-01-30 07:24:21)

2011-01-30 07:27:13

#3003

Kampframmer: Esq.; +313|5083|Amsterdam

at least yours has a squat rack

2011-01-30 08:03:31

#3004

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

Jebus wrote:
Jaekus wrote:
That owner sure does sound pretty cool, Jebus. A lot different than what you had first thought when you posted about that place a few weeks ago.
Yeah, I found out the gym went through a makeover about 3 weeks ago, so a lot of equipment came over my from my old gym.

http://a6.sphotos.ak.fbcdn.net/hphotos- … 2470_n.jpg

As you can see, not that big. The TV there plays all kinds of bodybuilding movies, some great motivation between sets
(I'm deadlifting in front of the squat rack, left corner)

Looks good man, if like you say a little crowded. Is it a squat rack or power cage?

edit: you meant back left corner, yeah? Rack then.

Last edited by Jaekus (2011-01-30 08:04:25)

2011-01-30 08:36:50

#3005

Jebus: Looking for my Scooper; +218|6005|Belgium

Yeah, that's the squat rack. There's a power rack on the other side, you can see it a bit in the mirror :p
I hope the owner can fix me some mats like the ones under the decline BP. Silly owner, a bench press doesn't need bumper pads!

2011-01-30 08:43:50

#3006

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

Maybe you can just move them sometime and see if anyone notices. If the BP needs bumper pads people are clearly doing it wrong!

2011-01-30 11:11:55

#3007

HaiBai: Your thoughts, insights, and musings on this matter intrigue me; +304|5725|Bolingbrook, Illinois

Kmar wrote:
Jaekus wrote:
Kampframmer wrote:

very calorie dense and contains a lot of protein and some fats, same as peanuts but tastier/ easier to eat for some
Ah ok. How much do you recommend eating?
Aren't you consuming whey shakes? .. I thought I saw that earlier. I know you said you eat a lot of chicken.

Be careful because too much protein can actually be bad. Protein should not make up more than 30% of your caloric intake. Doing more can produce toxic ketones.. which makes your liver work harder than it should. Just remember you are shooting for a proper balance.

source for the 30% thing? because I don't believe it

2011-01-30 14:13:01

#3008

Hurricane2k9: Pendulous Sweaty Balls; +1,538|5942|College Park, MD

Should I bother getting some protein powder?

/jaekus thanks so much for the 5x5 PDF. Very informative and the personal stories are very inspiring.

https://static.bf2s.com/files/user/36793/marylandsig.jpg

2011-01-30 15:05:49

#3009

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

If you want to bulk up it's a great way to supplement to get enough protein each day. Otherwise you'll be eating a LOT of chicken and egg whites to get there.

Protein powder generally is stacked with BCAAs (branched chain amino acids). These help the process of muscle synthesis. They're also good in aiding muscle recovery after workout.

2011-01-30 15:45:59

#3010

HaiBai: Your thoughts, insights, and musings on this matter intrigue me; +304|5725|Bolingbrook, Illinois

egg yolk is fine

http://stronglifts.com/cholesterol-satu … ggs-daily/

2011-01-30 16:01:53

#3011

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

Sweet, I didn't know that. Thanks man.

2011-01-30 16:20:33

#3012

Kmar: Truth is my Bitch; +5,695|6841|132 and Bush

HaiBai wrote:
Kmar wrote:
Jaekus wrote:
Ah ok. How much do you recommend eating?
Aren't you consuming whey shakes? .. I thought I saw that earlier. I know you said you eat a lot of chicken.

Be careful because too much protein can actually be bad. Protein should not make up more than 30% of your caloric intake. Doing more can produce toxic ketones.. which makes your liver work harder than it should. Just remember you are shooting for a proper balance.
source for the 30% thing? because I don't believe it

http://www.medicinenet.com/script/main/ … ekey=50900

Another article you should read.
http://www.aakp.org/aakp-library/Limiti … in-Intake/

Xbone Stormsurgezz

2011-01-31 06:16:52

#3013

Kampframmer: Esq.; +313|5083|Amsterdam

Okey, so I'm stuck at 63kg right now. So i figured that the amount I eat right now everyday is just enough to uphold that weight, but with a measly 63kg I want to gain, so i guess 500 extra kcals should do it. But I don't really have the time to add in another meal that worth 500 cals. So anyone know any snacks or small things to eat that don't really require a lot of preparing/cooking??

2011-01-31 06:19:42

#3014

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

Maybe split it over two meals/snacks? Protein bar with some fruit? Protein shake with toast? Make up some extra food when cooking for later?

2011-01-31 06:23:18

#3015

Kampframmer: Esq.; +313|5083|Amsterdam

I could try and fit in a small meal or snack between lunch and dinner (around 5pm). I don't have any protein bars, know any other calorie dens and protein rich snacks?

2011-01-31 06:32:43

#3016

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

I'm not really sure sorry. I only know the basics.

What I do know is for protein the most popular sources are: chicken, eggs, turkey, red meat, whey powder, fish. To a lesser extent: nuts, cheese (especially cottage cheese), milk. Popular carbs choices are anything with whole grains, including: brown rice, wholemeal bread, wholegrain pasta, that sort of thing.

I'm most likely missing a lot of stuff, but hopefully that gets a few ideas going. What you can do is when preparing food to make up enough for two or three meals, and fridge/freezer the leftovers. Generally doesn't take much longer to prepare and overall saves time.

2011-01-31 08:28:28

#3017

UnkleRukus: That Guy; +236|5277|Massachusetts, USA

Anyone have any weight training suggestions?

We only have like 4 dumbbells with the ability to make 2 dumbells 30 pounds each, plus a pull up bar and plenty of room for crunches, reverse crunches, leg lifts, pushups etc....

If the women don't find ya handsome. They should at least find ya handy.

2011-01-31 08:34:06

#3018

Kampframmer: Esq.; +313|5083|Amsterdam

UnkleRukus wrote:
Anyone have any weight training suggestions?

We only have like 4 dumbbells with the ability to make 2 dumbells 30 pounds each, plus a pull up bar and plenty of room for crunches, reverse crunches, leg lifts, pushups etc....

With 30 pound DBs you can already do a lot, although after a while the weight limit will be a problem. There's a few exercises on that you can do on a pull up bar (wide or small grip, hand facing in or out etc.) and there are a ton of bodyweight exercises, too much to name

2011-01-31 08:36:03

#3019

Kampframmer: Esq.; +313|5083|Amsterdam

With the DBs you can do some DB presses (with db i always do incline, but flat is good too if you dont have regular flat bench press with bb), you could do flyes, skull crushers, shoulder presses (there is some variety there) and many more. Just named a few examples for you

2011-01-31 12:40:56

#3020

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

^^^ good advice there. At the very least you also want to invest in a flat bench if at all possible.

Here's a heap of exercises you can do with DBs. Some are incline of course, but the majority don't need an incline bench.
http://www.sport-fitness-advisor.com/du … cises.html

Last edited by Jaekus (2011-01-31 12:41:30)

2011-01-31 13:38:49

#3021

Kampframmer: Esq.; +313|5083|Amsterdam

Jaekus wrote:
^^^ good advice there. At the very least you also want to invest in a flat bench if at all possible.

Here's a heap of exercises you can do with DBs. Some are incline of course, but the majority don't need an incline bench.
http://www.sport-fitness-advisor.com/du … cises.html

I sort of figured he had something of a flat bench, if he doesn't DB presses are gonna be very hard

2011-01-31 13:40:51

#3022

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

True. Well, he could use the floor. I thought I'd just make it completely obvious so he gets a flat bench in case he doesn't already have one.

2011-02-01 06:17:55

#3023

Jebus: Looking for my Scooper; +218|6005|Belgium

So I'll be doing Bill Starr's 5x5 (madcow version) after my holiday break. Chose it over stronglifts.

Anyone experienced with it?

2011-02-01 06:48:35

#3024

Jaekus: I'm the matchstick that you'll never lose; +957|5419|Sydney

Never heard of it. What is it?

2011-02-01 06:53:09

#3025

Kampframmer: Esq.; +313|5083|Amsterdam

Isn't it a lot of compund barbell lift with 5x5sets like starting strength?

BF2S Forums Workout Programs & Diet

Jaekus wrote:

Jebus wrote:

Jaekus wrote:

Kmar wrote:

Jaekus wrote:

Kampframmer wrote:

HaiBai wrote:

Kmar wrote:

Jaekus wrote:

UnkleRukus wrote:

Jaekus wrote:

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