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

[EvilPie]

Talked to a few people who have a different approach to shoulder pressing. What do you think is best?

Assume you mean down to chest or behind the neck.

Always in front for me. I was told by my physio that behind the neck puts too much twist in the shoulder.

I know plenty who do them behind though.

At the moment I just use dumbells.

[GreekStein]

Talked to a few people who have a different approach to shoulder pressing. What do you think is best?

Assume you mean down to chest or behind the neck.

Always in front for me. I was told by my physio that behind the neck puts too much twist in the shoulder.

I know plenty who do them behind though.

At the moment I just use dumbells.

I actually was refering to only dumbbells. I don't do anything behind the neck when I do shoulders.

Do you do a heavy weight?

Do you prefer sitting or standing?

Do you arch your back?

How many reps?

[EvilPie]

Talked to a few people who have a different approach to shoulder pressing. What do you think is best?

Assume you mean down to chest or behind the neck.

Always in front for me. I was told by my physio that behind the neck puts too much twist in the shoulder.

I know plenty who do them behind though.

At the moment I just use dumbells.

I actually was refering to only dumbbells. I don't do anything behind the neck when I do shoulders.

Do you do a heavy weight?

Do you prefer sitting or standing?

Do you arch your back?

How many reps?

Not overly heavy. Up to 30 or 35kg depending on how my dodgy shoulder feels on the day.

Always sitting. I've never done standing press.

Little bit of an arch but not too much.

Between 14 and 6 dependant on weight.

[vegaslover]

Talked to a few people who have a different approach to shoulder pressing. What do you think is best?

Assume you mean down to chest or behind the neck.

Always in front for me. I was told by my physio that behind the neck puts too much twist in the shoulder.

I know plenty who do them behind though.

At the moment I just use dumbells.

I actually was refering to only dumbbells. I don't do anything behind the neck when I do shoulders.

Do you do a heavy weight?

Do you prefer sitting or standing?

Do you arch your back?

How many reps?

Not overly heavy. Up to 30 or 35kg depending on how my dodgy shoulder feels on the day.

Always sitting. I've never done standing press.

Little bit of an arch but not too much.

Between 14 and 6 dependant on weight.

Sitting for me, makes it much harder compared to standing as it isolates the shoulders more,can't use legs, back and momentum as much.

[GreekStein]

Talked to a few people who have a different approach to shoulder pressing. What do you think is best?

Assume you mean down to chest or behind the neck.

Always in front for me. I was told by my physio that behind the neck puts too much twist in the shoulder.

I know plenty who do them behind though.

At the moment I just use dumbells.

I actually was refering to only dumbbells. I don't do anything behind the neck when I do shoulders.

Do you do a heavy weight?

Do you prefer sitting or standing?

Do you arch your back?

How many reps?

Not overly heavy. Up to 30 or 35kg depending on how my dodgy shoulder feels on the day.

Always sitting. I've never done standing press.

Little bit of an arch but not too much.

Between 14 and 6 dependant on weight.

Sitting for me, makes it much harder compared to standing as it isolates the shoulders more,can't use legs, back and momentum as much.

Yeh I always do them seated but sometimes I try and go to my heaviest weight for 4-6 reps and my back arches a little more than it should I guess.

Watched a video on youtube of a big dude doing an instructional videos for shoulders and said only a light weight was needed for shoulder press.

[EvilPie]

Had an email from the place I buy supplements from this morning.

20% off any order over £50 all this week.

http://www.thesupplementstore.co.uk/ if anybody's interested.

Bit pissed off about the £200 I spent on Sunday night!!! 

[outragous76]

Had an email from the place I buy supplements from this morning.

20% off any order over £50 all this week.

http://www.thesupplementstore.co.uk/ if anybody's interested.

Bit pissed off about the £200 I spent on Sunday night!!! 

very interested

[MrsHopkino]

Should this say; Evilpie's get off your lazy arse and get back to Malta ;-)

[boldie]

Matt, what do you reckon the best way to put a stone and a bit worth of muscle on is?

I'm down to 91 Kg (14.3stone in old money) 36 waist (actually not quite, a bit stuck between 34 and 36) and reckon an even hundo kg would be a nice weight. Thing is, I don't want to just powerlift my way to madness (have done some 5x5 and it drives me nuts with its monotomy).

Tips and diet tips? (I hear some MAAAAAD things about calorie intake needing to be near 4500 a day which seems to be quite a lot.)

[outragous76]

GOMAD

[GreekStein]

Matt, what do you reckon the best way to put a stone and a bit worth of muscle on is?

I'm down to 91 Kg (14.3stone in old money) 36 waist (actually not quite, a bit stuck between 34 and 36) and reckon an even hundo kg would be a nice weight. Thing is, I don't want to just powerlift my way to madness (have done some 5x5 and it drives me nuts with its monotomy).

Tips and diet tips? (I hear some MAAAAAD things about calorie intake needing to be near 4500 a day which seems to be quite a lot.)

What do you eat now Boldie? Can you give us your typical daily routine of eating/drinking?

I'm obv trying to do the opposite atm by losing weight but when I was training I was always good at bulking up fairly quickly (without taking anything)

[boldie]

GOMAD

Had to google that. Really? 4 litres of milk a day? Jesus...that's an awful lot of milk

[boldie]

What do you eat now Boldie? Can you give us your typical daily routine of eating/drinking?

Most days this; (mon -Fri)

In the morning on the way to work; 1 Protein bar + a litre of water
08:00 at work; Protein shake (approx 3 scoop so 90mg)
10.00 3 scrambled eggs.
11:30 Take my vitamins
12:00 Tuna or chicken. (Sometimes I have a chicken kebab, no salad, bit of sauce and a pitta TBH)
14:00 another bar + a banana
16:00 Protein shake 3 scoops and creatine.
19:30-20:00 (depending on what time I get home) standard meal. Ussually chicken (2 breasts) and veg, sometimes rump steak and veg.

that's pretty much it. I used to take Hydroxycut but there's not a hell of a lot of point in taking that ATM.

Saturdays and Sundays are trickier and really depends on what time I wake up and whether I can be bothered cooking properly (Still have proper evening meal of chicken or steak but find lunch is a bugger sometimes)

[GreekStein]

What do you eat now Boldie? Can you give us your typical daily routine of eating/drinking?

Most days this; (mon -Fri)

In the morning on the way to work; 1 Protein bar + a litre of water
08:00 at work; Protein shake (approx 3 scoop so 90mg)
10.00 3 scrambled eggs.
11:30 Take my vitamins
12:00 Tuna or chicken. (Sometimes I have a chicken kebab, no salad, bit of sauce and a pitta TBH)
14:00 another bar + a banana
16:00 Protein shake 3 scoops and creatine.
19:30-20:00 (depending on what time I get home) standard meal. Ussually chicken (2 breasts) and veg, sometimes rump steak and veg.

that's pretty much it. I used to take Hydroxycut but there's not a hell of a lot of point in taking that ATM.

Saturdays and Sundays are trickier and really depends on what time I wake up and whether I can be bothered cooking properly (Still have proper evening meal of chicken or steak but find lunch is a bugger sometimes)

and you wonder why you can't put on weight? Where are the carbs?

CARB UP MATE - I'd add a fair bit of carbs to that if I was trying to bulk. Good carbs....brown rice, wholegrain spaghetti etc.

Apologies Boldie, I don't know anything about the way you train at the gym, but I'd say as important to your diet is your training.

Work on getting stronger, more strength is more muscle. Change your workouts regularly but not too much. I.e one week do less reps of everything and go really heavy. Another week superset all your exercises.

Anything you use machines for - see if there's a free weight alternative. Almost always gonna be better for your strength increases and muscle gain.

Do you train legs?

In the morning, maybe drink a bit less water and drink half a pint of milk too. Then in the afternoon, when you have your protein shake, fit some nuts in around that time. Brazil nuts are good.

[EvilPie]

What do you eat now Boldie? Can you give us your typical daily routine of eating/drinking?

Most days this; (mon -Fri)

In the morning on the way to work; 1 Protein bar + a litre of water
08:00 at work; Protein shake (approx 3 scoop so 90mg)
10.00 3 scrambled eggs.
11:30 Take my vitamins
12:00 Tuna or chicken. (Sometimes I have a chicken kebab, no salad, bit of sauce and a pitta TBH)
14:00 another bar + a banana
16:00 Protein shake 3 scoops and creatine.
19:30-20:00 (depending on what time I get home) standard meal. Ussually chicken (2 breasts) and veg, sometimes rump steak and veg.

that's pretty much it. I used to take Hydroxycut but there's not a hell of a lot of point in taking that ATM.

Saturdays and Sundays are trickier and really depends on what time I wake up and whether I can be bothered cooking properly (Still have proper evening meal of chicken or steak but find lunch is a bugger sometimes)

This is all pretty meaningless mate.

If you want to do it seriously you need to know exactly what's in every single meal with regard to carbs, protein and fat.

I disagree with Cos about the carbs. You don't need to 'carb up' at all. You'll just get fat.

A decent guide to add the amount of lean weight you're talking about is to aim for 1 to 1.5g of protein per lb of bodyweight per day.

If you have this using healthy meals the carbs and fats should fall in nicely around it.

At your weight you need 200 to 300g of protein per day.

So get on the internet to check what's in your real food and check the boxes and packets of your shakes and bars.

If you add the lot together you'll probably find you're somewhere around the 120g to 150g area.

Bump that up to 200g to start with and take it from there.