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 1 
 on: Today at 10:28:04 AM 
Started by The Camel - Last post by Doobs
X factor
Think it's time to get on Sara alto to win
Her performance last night has over a million views on the X factor official YouTube video
Favourite Matt terry has like 200k
I thought maybe a one off
Same last week 1.6 million to 300k of the next closest
Same week before and so on
Crazy the difference in view counts
Anyone know why
Reckon she gets top 3 over Emily too

Emily gone
Three left now
Alto favourite
Second favourite who was favourite all series until alto became favourite, was in the sing off last night
Saturday performances on YouTube - Matt 150k views Sara 1 million
Back in at evens?

I did the opposite, traded half out at 4/5.   She is crushing the digital spy polls each week.  But Fleur East was crushing too, and the pretty boy dullard wins way more frequently than they should.  Don't know if evens is a bet, but 4/5 felt like a lay.

 2 
 on: Today at 10:23:36 AM 
Started by zerofive - Last post by iRaise
I've had time to think about how i'm going to approach things in 2017.

Despite hitting the gym frequently enough overall i feel like I wasted my time this year. I took far too many days off, was lazy with ensuring i got the required calories in and def didn't get enough sleep. Critically I had waaaaay too much fast food, too many fizzy drinks, not enough veggies etc...and as a result my progress was basically non-existent with both size and strength. I maintained, but i've also probably lost that now given i haven't done anything for 8 weeks.

Travelling and talking to various people was a bit of an epiphany that these incredible physiques take some serious hard work to achieve. There will of course be people who are genetically predisposed at this shit but it is rare that there is a shortcut for commitment it takes, often over several years. I was naive to think that i could go to the gym frequently enough over a year and automatically see progress. Me more than anyone if i'm going to do this i need to do it properly. My body especially can afford the least mistakes or shortcuts.

The first thing i'm going to do when back is scrap the isolation movements at least for now. Back to 5x5 doing the 5 compound movements of bench, squat, deadlift, ohp and barbell rows and will focus on getting my numbers up rather than my biceps swelling, seeing the latter as a pleasant extra instead. I absolutely refuse to quit, and i hope that the lessons i learnt can make 2017 a much more productive year.

There is nothing wrong with adding some curls in at the end, literally everyone I know does this. Even the WSM guys are now doing it. But definitely want 30-45 mins of big compound movements.

I do think it took me 2-3 years to see the aesthetic progress, albeit I trained for strength from the start (shouldn't have much different to be honest as its still a big stimulus for a beginner). But you should see enough overall growth from the big 5. DL, Squat, Bench, OHP, Chin.

Food is key though, you need to consume a crazy amount of KCALs. Fast food isn't the worst, but if you eat one and then don't eat anything else for the day for being guilty, you aren't eating healthy and you aren't eating enough to gain any mass. So its the worst of both worlds. There is nothing wrong when you are trying to add mass to get in some calorie dense foods. Just eat more than you need so you can actually gain. Adding veg never a bad idea!

Stay consistent, and you cannot go wrong. But don't beat yourself up when things do. Life will always get in the way at times.

Agree 100% with this. Eating shit is better than eating nothing but just try not to do it too often. Every now and then you'll find that you're hungry and all you can lay your hands on is a sausage roll or a petrol station meal deal. Don't beat yourself up, just get the food down you and then put it behind you and forget it ever happened. Just try to get something with a about 30g of protein if you can and stick to water for the drink. That's always worked for me.



That is actually something we agree on nutritionally. Prep always key for this though. IF we can limit the times we have to hit the petrol station because we haven't got any other option, it will only allow more progress. I dont really see the point in McDonalds because its not even like its a social aspect. You just hammer the drive thru and sit in the car. Just seems a lack of prep. If you are going out for a curry or something with friends, I see the logic there much more. Seems far more justifiable. McDonalds etc just feels like self sabotage.

 3 
 on: Today at 10:14:32 AM 
Started by zerofive - Last post by iRaise
I've had time to think about how i'm going to approach things in 2017.

Despite hitting the gym frequently enough overall i feel like I wasted my time this year. I took far too many days off, was lazy with ensuring i got the required calories in and def didn't get enough sleep. Critically I had waaaaay too much fast food, too many fizzy drinks, not enough veggies etc...and as a result my progress was basically non-existent with both size and strength. I maintained, but i've also probably lost that now given i haven't done anything for 8 weeks.

Travelling and talking to various people was a bit of an epiphany that these incredible physiques take some serious hard work to achieve. There will of course be people who are genetically predisposed at this shit but it is rare that there is a shortcut for commitment it takes, often over several years. I was naive to think that i could go to the gym frequently enough over a year and automatically see progress. Me more than anyone if i'm going to do this i need to do it properly. My body especially can afford the least mistakes or shortcuts.

The first thing i'm going to do when back is scrap the isolation movements at least for now. Back to 5x5 doing the 5 compound movements of bench, squat, deadlift, ohp and barbell rows and will focus on getting my numbers up rather than my biceps swelling, seeing the latter as a pleasant extra instead. I absolutely refuse to quit, and i hope that the lessons i learnt can make 2017 a much more productive year.

It's great that you've finally realised that it's not easy. You see these big muscular guys in the gym and often wonder why you don't look the same as them because you're there at the same time doing the same type of lifts. Well here's the thing, they work really f***ing hard at it 7 days a week, pretty much 24hrs a day.

The biggest thing you need to realise is that it takes a hell of a lot of time and effort and that the gym part is just the tip of the iceberg. Nutrition is by far the most important aspect followed by rest/recuperation followed by training.

What are your plans with your nutrition? Are you looking for a sustainable meal plan that will steadily see you make gains or a more drastic approach like bulking/dieting? I personally hate the way Harvey and many others do it with the constant cycling of loads of calories followed by working to a deficit to try to trim the excess fat. To me it just makes zero sense.

Cut out the shit five days a week and focus on high protein, low fat/carb and you can't really go wrong. If you aim for 1.5g of protein per lb bodyweight from lean food types then the calories will take care of themselves. You'll need supplements to avoid a constant day of eating but that's what it takes to get big without getting fat.

Don't get me wrong if it's pure strength you're after then sure go for the calories but if as I suspect you're looking to improve your physique then protein is king.

One more thing. Don't wait 'til 2017. Start today!!


If you are going to bulk you will always gain an amount of fat. Depending on how many KCALs you have depends on how much you put on. Calories are still king for physique goals.

We all cycle calories though no? If you eat the shit then cut it out, thats cycling calories? The only difference is one is tracking the KCALs the other isn't. But whether you are tracking or aren't, you have to be controlling calories to lose fat (unless you SIGNIFICANTLY ramp up exercise).

Supplements will cause you to gain fat if they are misused too, right? If you are having a gainer shake of 1000+KCALs a day if that takes you over your maintenance, why would that not cause fat gain? 1000KCALs of gainer shake and 1000KCALs of ice cream? Gainer shake probably has 60-80g or protein in that, so 250KCALs then the rest is all carbs and fats. Ice cream has maybe 20g of protein in that so 80KCALs and 900KCALs of carbs and fats. So whats the difference between a gainer shake or ice cream plus a chicken breast?

Adding to that, as this time of the year it is SO important to clarify this as so many will fall to it. Why would we want supplements as opposed to food? Why would we want to drink our KCALs not eat them?

Also, it is tough to compare yourself to the guys that really are on it. There are people that focus on it 24/7. But 99% of them that's all they do. There is a 1% that can do all that, work hard professionally and have a social life. But they are the genetic freaks. Most of us will always have to prioritise, and to compare yourself to the local bodybuilder is really tough. The guy in our gym works 10-15 hours a week as a porter (as he doesn't want to 'let it affect his passion', has two kids he isn't allowed to see, lives in his brothers spare room, and has just come out of knee surgery. Looks a beast though!

 4 
 on: Today at 10:02:36 AM 
Started by TightEnd - Last post by TightEnd

 5 
 on: Today at 09:58:18 AM 
Started by zerofive - Last post by EvilPie
I've had time to think about how i'm going to approach things in 2017.

Despite hitting the gym frequently enough overall i feel like I wasted my time this year. I took far too many days off, was lazy with ensuring i got the required calories in and def didn't get enough sleep. Critically I had waaaaay too much fast food, too many fizzy drinks, not enough veggies etc...and as a result my progress was basically non-existent with both size and strength. I maintained, but i've also probably lost that now given i haven't done anything for 8 weeks.

Travelling and talking to various people was a bit of an epiphany that these incredible physiques take some serious hard work to achieve. There will of course be people who are genetically predisposed at this shit but it is rare that there is a shortcut for commitment it takes, often over several years. I was naive to think that i could go to the gym frequently enough over a year and automatically see progress. Me more than anyone if i'm going to do this i need to do it properly. My body especially can afford the least mistakes or shortcuts.

The first thing i'm going to do when back is scrap the isolation movements at least for now. Back to 5x5 doing the 5 compound movements of bench, squat, deadlift, ohp and barbell rows and will focus on getting my numbers up rather than my biceps swelling, seeing the latter as a pleasant extra instead. I absolutely refuse to quit, and i hope that the lessons i learnt can make 2017 a much more productive year.

There is nothing wrong with adding some curls in at the end, literally everyone I know does this. Even the WSM guys are now doing it. But definitely want 30-45 mins of big compound movements.

I do think it took me 2-3 years to see the aesthetic progress, albeit I trained for strength from the start (shouldn't have much different to be honest as its still a big stimulus for a beginner). But you should see enough overall growth from the big 5. DL, Squat, Bench, OHP, Chin.

Food is key though, you need to consume a crazy amount of KCALs. Fast food isn't the worst, but if you eat one and then don't eat anything else for the day for being guilty, you aren't eating healthy and you aren't eating enough to gain any mass. So its the worst of both worlds. There is nothing wrong when you are trying to add mass to get in some calorie dense foods. Just eat more than you need so you can actually gain. Adding veg never a bad idea!

Stay consistent, and you cannot go wrong. But don't beat yourself up when things do. Life will always get in the way at times.

Agree 100% with this. Eating shit is better than eating nothing but just try not to do it too often. Every now and then you'll find that you're hungry and all you can lay your hands on is a sausage roll or a petrol station meal deal. Don't beat yourself up, just get the food down you and then put it behind you and forget it ever happened. Just try to get something with a about 30g of protein if you can and stick to water for the drink. That's always worked for me.


 6 
 on: Today at 09:54:04 AM 
Started by TightEnd - Last post by TightEnd
MILLIONS Click and Collect Monday. Click & Collect today, you have until midnight tonight to claim your free ticket (partypoker lobby, then go to Promotions)

TEN lucky winners will receive a £550 MILLIONS Phase 1 Ticket,  with another 100 players winning a $22 MILLIONS Feeder Ticket and another 250 players winning a $5.50 MLLIONS Feeder Ticket.  Plus everyone else gets a $1.10 Ticket.

 7 
 on: Today at 09:50:51 AM 
Started by TightEnd - Last post by TightEnd
the Supreme court article 50 case starts today

live streamed too

 Click to see full-size image.

 8 
 on: Today at 09:49:42 AM 
Started by TightEnd - Last post by TightEnd
Populism strikes in Italy

 Click to see full-size image.

 9 
 on: Today at 09:48:26 AM 
Started by The Camel - Last post by TightEnd
Vikings offense has scored 20 points or fewer in 7 straight games and 16 points or fewer 6 times in that span.

lost QB, all pro RB, three starting Offensive tackles to injury and sadly for a very good defense the offense is bottom three in the NFL. Can't win with that lack of production

 10 
 on: Today at 09:47:08 AM 
Started by TightEnd - Last post by TightEnd
horse "i did not sign up for this photo opportunity" with Le Pen

 Click to see full-size image.

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