Evilpie's get off your lazy arse and get back to the gym diaries

[Marky147]

I did legs for the first time tonight and it was pretty amazing how weak they are given how much weight they have to shift about 

The MS obviously has affected my range of movement and strength a bit more than expected and I only managed a few reps with 40kg on the bar before I had to quit and go back to just doing the bar. Still it's good to know where I am as I can focus on getting some low weight high intensity out on all leg exercises. Was quite a shock really considering how strong my legs were when I was playing prop to a decent standard until I was about 23.

Like you said earlier the muscle memory will kick in for you and Cos soon I  would think and you'll prob be back to previous levels in a couple months. I'm quite lucky I never trained before so I had no previous levels and could just do what was possible.

Sweet Potato is a good one if you haven't tried it before Matt, I found it on a forum as a replacement for chips/wedges. Just peel one and chop it into slices/chunks and chuck it on a tray in the over. Season with Salt & Pepper, spray with 1cal olive oil, cover tray with foil and bake at gas mark 5 for 30 mins. If you like them crispier then just remove the foil before the end. I had one sweet potato with my chicken breasts tonight and it's like  a cheat meal lol

[EvilPie]

Mmmmm yeah. Used to have sweet potato all the time when I was dieting hard. Lovely!!

If you've not trained before I'd recommend machines for your leg training. Squatting is quite a complex movement and requires a bit of strength before doing it at all.

Machine presses, leg extensions, leg curls and possibly some calf raises would be ideal for a newbie. It's what I'm doing at the moment to get back in to it.

Leave the squats for a few weeks mate. Once you've got some strength built up they'll be much easier to do with correct technique.

Good luck with the training and good work so far!!

[GreekStein]

Just bought myself some sweet potato for the weekend. It's lovely

Again had a sick day of eating. Dinner was smoked haddock, sweet corn and cottage cheese.

I didn't train today so I've trained for 3 days out of 4 this week. Planning to train tomorrow and sunday though. 1 back session and one cardio session where I hit abs hard too.

Legs were a bitch to train but I got mine pretty strong for my size. I was squatting 3 plates on either side of the bar for 12 reps. Now I would struggle with one on either side at first, but I'm not training legs for a few months because I'm doing cardio at least every other day and my legs sessions always hurt for a few days at least.

[vegaslover]

Matt do you ever supp!

At my peak of using the gym around 23/24 I never supped, just ate reasonably healthily.
For the last few years years i've got DOMS really bad unless I use protein shakes, then i don't get any!!

[boldie]

I love my protein shakes...strawberries and cream is immense

[Marky147]

Yeah we used the Smith Machine for squats which will obviously help, I'm just gonna do the bar until I am comfortable for 3 sets and then move up in 5's.

The other 3 exercises we did were curls, extensions and seated calf raises funnily enough lol. Again I'm just gonna keep up with the low weights, lots of reps and hopefully a lot of the weakness isn't MS related.

The eating part I'm finding quite easy actually considering how bad my diet has been for ages. When I lost all the weight before I was eating well and training 3 days a week. 3 weeks in Vegas and it was gg that lol, nice to get back into it though and once the results start showing it's all the better.

[GreekStein]

Got up today, had a mix of bran flakes and special K.

Then a low fat yoghurt and some almonds a bit later before hitting the gym.

Just got back from doing a back session and finished off with a run. I'm going to do a half an hour cycle at home tomorrow, maybe a small run and some abs.

I've got a treadmill, crosstrainer and an exercise bike at home - I really should use them! (well, the exercise bike is a good clothes horse).

That's my 4 sessions of the bet complete for the week and I've enjoyed it. It's been tiring but worth it. I haven't been getting too frustrated at not being able to lift much.

Out tonight for a film with some friends, then 6 of us are going to Tsunami for dinner afterwards. No alcohol or dessert for me.

[toddswain]

Question for you guys who know about the gym, i recently just joined the gym, and had bet with my mate that i would pay his flights if i didnt keep going, cos i wanna go but have no motivation. My aim really is to bulk up, because im like 6ft 2 and weigh like 11.5. You got any tips for bulkin up ? My mate im going with has been going like 4-6 times a week for like past 5year and knows quite alot, just figured u guys may have some useful tips.

Thanks in advance

[Marky147]

Question for you guys who know about the gym, i recently just joined the gym, and had bet with my mate that i would pay his flights if i didnt keep going, cos i wanna go but have no motivation. My aim really is to bulk up, because im like 6ft 2 and weigh like 11.5. You got any tips for bulkin up ? My mate im going with has been going like 4-6 times a week for like past 5year and knows quite alot, just figured u guys may have some useful tips.

Thanks in advance

Eat tons of food m8 basically, I'm not too expert on bulking as I'm looking to go the other way. I've just had a look on bodybuilding forum and this diet was given the thumbs up  by a few of the guys on there..


6:30am - Usn muscle fuel anabolic shack in water, Multivitamin, Cod liver oil.

7:15am - Omlet (1 whole egg and 3 whites with tomatos), 2 bananas, Porridge oats in semi skimmed milk.

9:15am - Tuna, Baked Potato, 2 Yogots, Pear or apple.

12:30pm - Chicken or Turkey breast with brown rice and mixed veg.

3:00pm - Whey Shack, piece ov fruit.

5:00pm - 4 weetabix in semi skimmed milk, 2 bananas, nuts (Pecans).

6:30pm - Chicken or Turkey breast with brown rice and mixed veg.

7:30pm - Gym

8:30pm - Muscle fuel anabolic shack, piece ov fruit

10:00pm - Mixed nuts, pint ov semi skimmed milk

10:30pm - Bed


I'll have a little look around later on and see if there are any more threads that go into more detail for you m8

[GreekStein]

Question for you guys who know about the gym, i recently just joined the gym, and had bet with my mate that i would pay his flights if i didnt keep going, cos i wanna go but have no motivation. My aim really is to bulk up, because im like 6ft 2 and weigh like 11.5. You got any tips for bulkin up ? My mate im going with has been going like 4-6 times a week for like past 5year and knows quite alot, just figured u guys may have some useful tips.

Thanks in advance

Yeah basically eat like a trojan. Eat a meal every 2.5 hours.

[kinboshi]

Question for you guys who know about the gym, i recently just joined the gym, and had bet with my mate that i would pay his flights if i didnt keep going, cos i wanna go but have no motivation. My aim really is to bulk up, because im like 6ft 2 and weigh like 11.5. You got any tips for bulkin up ? My mate im going with has been going like 4-6 times a week for like past 5year and knows quite alot, just figured u guys may have some useful tips.

Thanks in advance

Wow, I'm a stick insect but weigh 12.5st and am 6ft tall.  You are remembering to eat?

[TheChipPrince]

Question for you guys who know about the gym, i recently just joined the gym, and had bet with my mate that i would pay his flights if i didnt keep going, cos i wanna go but have no motivation. My aim really is to bulk up, because im like 6ft 2 and weigh like 11.5. You got any tips for bulkin up ? My mate im going with has been going like 4-6 times a week for like past 5year and knows quite alot, just figured u guys may have some useful tips.

Thanks in advance

Eat tons of food m8 basically, I'm not too expert on bulking as I'm looking to go the other way. I've just had a look on bodybuilding forum and this diet was given the thumbs up  by a few of the guys on there..


6:30am - Usn muscle fuel anabolic shack in water, Multivitamin, Cod liver oil.

7:15am - Omlet (1 whole egg and 3 whites with tomatos), 2 bananas, Porridge oats in semi skimmed milk.

9:15am - Tuna, Baked Potato, 2 Yogots, Pear or apple.

12:30pm - Chicken or Turkey breast with brown rice and mixed veg.

3:00pm - Whey Shack, piece ov fruit.

5:00pm - 4 weetabix in semi skimmed milk, 2 bananas, nuts (Pecans).

6:30pm - Chicken or Turkey breast with brown rice and mixed veg.

7:30pm - Gym

8:30pm - Muscle fuel anabolic shack, piece ov fruit

10:00pm - Mixed nuts, pint ov semi skimmed milk

10:30pm - Bed


I'll have a little look around later on and see if there are any more threads that go into more detail for you m8

I would guess thats fine for a gym regular/bodybuilder, but surely someone who is 11 1/2 stone is going to feel full for the day after that brekkie, never mind the brunch/lunch?

You cant physically eat treble what you normally do when you want to start going to the gym overnight no?

[GreekStein]

Question for you guys who know about the gym, i recently just joined the gym, and had bet with my mate that i would pay his flights if i didnt keep going, cos i wanna go but have no motivation. My aim really is to bulk up, because im like 6ft 2 and weigh like 11.5. You got any tips for bulkin up ? My mate im going with has been going like 4-6 times a week for like past 5year and knows quite alot, just figured u guys may have some useful tips.

Thanks in advance

Eat tons of food m8 basically, I'm not too expert on bulking as I'm looking to go the other way. I've just had a look on bodybuilding forum and this diet was given the thumbs up  by a few of the guys on there..


6:30am - Usn muscle fuel anabolic shack in water, Multivitamin, Cod liver oil.

7:15am - Omlet (1 whole egg and 3 whites with tomatos), 2 bananas, Porridge oats in semi skimmed milk.

9:15am - Tuna, Baked Potato, 2 Yogots, Pear or apple.

12:30pm - Chicken or Turkey breast with brown rice and mixed veg.

3:00pm - Whey Shack, piece ov fruit.

5:00pm - 4 weetabix in semi skimmed milk, 2 bananas, nuts (Pecans).

6:30pm - Chicken or Turkey breast with brown rice and mixed veg.

7:30pm - Gym

8:30pm - Muscle fuel anabolic shack, piece ov fruit

10:00pm - Mixed nuts, pint ov semi skimmed milk

10:30pm - Bed


I'll have a little look around later on and see if there are any more threads that go into more detail for you m8

I would guess thats fine for a gym regular/bodybuilder, but surely someone who is 11 1/2 stone is going to feel full for the day after that brekkie, never mind the brunch/lunch?

You cant physically eat treble what you normally do when you want to start going to the gym overnight no?

You're right Dwayne.

You will burn more calories and after a workout / exercise you will continue to burn calories at a faster rate than normal for 24 hours and thus will be able to eat more but obviously not 3x as much.

I think Todd can adapt this easily for himself.

I'd say scrap the 2 bananas and porridge in the morning. Have 3 eggs, with yolks & whites on 2 brown slices of wholegrain.

Have the jacket potato + tuna or a tuna/sweetcorn baguette early doors.

Don't go OTT with fruit.

Just eat a good meal every few hours

[Marky147]

Yeah like Cos said obv it needs to be adapted but you just have to work out how many cals you burn in a day and eat more than that. Make sure you eat smartly though similar kinda stuff but drop a few things like Cos said and the results should follow. If after a while you're still not putting weight on, add some more cals to it.

[EvilPie]

If you want to lose weight consume less calories than you burn.

If you want to gain weight consume more calories than you burn.

Pretty simple really.

Try to make them good quality calories where possible but don't be afraid to have a cake every now and then.

Don't skip any meals. It's better to eat something shitty like a kebab than to not eat at all.

Keep gym sessions as short and intensive as possible. 30 minutes absolute tops and don't do any cardio except possibly as a short warm up.

Don't do more than 8 reps for any excercise. Make sure that the last 2 or 3 of these reps are difficult. If you think you could easily do another 4 you need to put more weight on.

Outside of the gym do as little work as humanly possible. Don't walk if you can drive, don't run if you can walk. You get the idea??

Just try to do as little as possible that will burn calories.