hi my boyfriend is currently going to the gym, he's after protein shakes (cue males "protein" shake joke post). where's the best place to buy them, and any brand/flavour recommendations?

whats the difference between whey and protein shakes? is there?

thanks

rofl.

We are still waiting for you to prove your muscliness Acelame. Until you do all that you have to say about body building means sweet f*** all.

I'm buff

can you not see acetames avatar?

ON from ada street, you can buy 10b bags, which is the cheapest and best way to buy it

Be aware of protein shakes with carb's in them. If he's just after a post workout shake, he probably will want carb's, unless he has a separate carb mix as well, which is a good idea. I'd go the Gold Standard stuff (which I think is the same as JMR's suggestion). The chocolate tastes great, practically no carbs, and you can buy in bulk so it's cheaper.

Don't be fooled by marketing of different brands - all shakes do pretty much the same thing but some have fancy labels and packaging, which is the only reason they cost more (not because they are better).

He needs to learn about the different sorts of protein - http://adastreet.com.au/content/cms/MoreInfo/2017/

Regardless of whatever shakes he has, daily diet is more important. Knowing about body fat, calories and effective eating habbits and diets would be a better initial investment than shakes.

A cheap alternative to shakes is mixing milk powder into milk. It's all good;)

*TuBbY PrInCeSs*

ON from ada street, you can buy 10b bags, which is the cheapest and best way to buy it

what he said

way to wreck a thread spock.

Ada Street is the go. The staff are very helpful so just go down and ask em for advice.

Not enough info to recommend a shake.

acetame ur just not nice. but you look so sexy in ur avatar.

he wants to build muscle, doing an all body workout pretty much. any recommendations?

wheres ada street?

Taringa

What kind of sk sends their girlfriend to buy pump shakes for them ?

What kind of sk sends their girlfriend to buy pump shakes for them ?

A guy with a girlfriend that's got more muss than he does

Don't pay me out cos im fat :(

lola

i see what you did there

haha

wreck a thread

says you

*FlOp PrInCeSs*

i hit the gym 5 times a week, i eat pretty well, well more like a horse. I take this stuff called ELGLUTAMINE, it helps with your muscle recovery.. its good s***. i've put on about 4kg's of muscle in about 4 and half months but then again my body takes it well.

5 times a week is bad small "zub". 4kg of muscle in 4 months... thats a weak effort small zub

Putting on lean muscle isn't an overnight job especially if you intend on clean bulking your way up. If you eat well and have high protein meals the need for shakes isn't really there unless you want something for post workout in which case you want something which is high in carbs. I've essentially cut out all carbs on non workout days, I keep my carb intake close to 20grams a day and I eat a gram of protein for every pound of body weight.

5 times a week is bad small "zub". 4kg of muscle in 4 months... thats a weak effort small zub

umm nooo

4 days pumping iron, 1 day cardio.

4kgs in over 4 months is decent fyi get a clue.

5 days a week is bad for ur muscle. its not the more you go, the better it is.
my bf put on 3 kg in a month. don't know what kind of weights your lifting, but they seem weak

wtf...

are u like an expert on bodybuilding are you ?

do u know exactly what he is doing in the gym, please dont be an armchair expert, you came here for help and now you're trying to tell us what to do? ... please dont disrespect anyone here with your lack of knowledge and assumptions.

Your bf put on weight yes, but it probably wasn't lean muscle. 5 days a week in the gym isn't bad, especially if he's doing 4 days lifting and his 5th is cardio.
Anyone can bulk right up and be big, but his muscles won't be defined and he'll pack away most of his gains when he starts a cutting cycle.

Look at max's and horleys, two of the best brands around.

max's is a terrible brand.. from personal experience

maybe so, still top brand

5 days a week is bad for ur muscle. its not the more you go, the better it is.
my bf put on 3 kg in a month. don't know what kind of weights your lifting, but they seem weak

you REALLY don't have a clue. I get plenty of rest and sleep, even tho i work like a n***** during the day.(plumber)

He put on 3kg's yes.. but of what? cum in his mouth? fkn lawls. Is your bf a solly tru aye samoan fush n chups?? those guys are big for nothing with no shape or form.

at the end of the day each person is different with different bodies, so do what works for you.

my workout is stapling 200kg to my dick then going for a jog

its how u get buff

max's is a s*** brand. Terrible quality, extremely overpriced, nothing innovative.

what do you recommend/use?

Depends on your boyfriends body type and what he wants to achieve.

If hes a f***ing snap and wants to actually gain some mass and become somewhat sizeable then he needs something that will pack on the calories. Cytosport products have recently become available in brisbane and i would go with the cytogainer. I was on it for about a month (it became to pricey) and had some nice gains, however, then i got sick (not as a result of the product) and lost them all. I remember it being like 670 calories a shake and the carb content wasn't as extreme as the majority of the mass gainers.

If he's a f***ing snap and wants to stay as a f***ing snap just put on a bit of muscle then just go with what like 5 people have recommended, the ON Whey stuff, its works out to be like $0.80 a serve so its good value and is a top notch powder. I've got vanilla ice-cream at the moment, and whilst it takes pretty horrendus with water, its great with milk mind you.

If hes just normal and wants a recovery shake or whatever just go with the ON gear again.

If hes a fat c*** get some diet shakes i guess.

So pretty much:
Snap - Cytogainer
Normal - ON Whey

Oh, and i second max's being a f***ing s*** brand. Horleys is awesome though.

what do calorie shakes do different to protein shakes?

Hybr|d, what's ya recommendations for fat loss products?

dymetadrine Xtreme any good, or is there better?


last edited by German at 16:15:46 15/Apr/07

German, the easiest way to lose fat is to stop eating as much food and do some fkn exercise:p If you already exercise regularly at a HIGH INTENSITY, then you are still eating way too much food.

ENERGY IN vs ENERGY OUT

If you want to gain mass, make sure ENERGY IN > ENERGY OUT

If you want to lose mass, make sure ENERGY IN < ENERGY OUT

If hes a f***ing snap and wants to actually gain some mass and become somewhat sizeable then he needs something that will pack on the calories. Cytosport products have recently become available in brisbane and i would go with the cytogainer. I was on it for about a month (it became to pricey) and had some nice gains, however, then i got sick (not as a result of the product) and lost them all. I remember it being like 670 calories a shake and the carb content wasn't as extreme as the majority of the mass gainers.

If he's a f***ing snap and wants to stay as a f***ing snap just put on a bit of muscle then just go with what like 5 people have recommended, the ON Whey stuff, its works out to be like $0.80 a serve so its good value and is a top notch powder. I've got vanilla ice-cream at the moment, and whilst it takes pretty horrendus with water, its great with milk mind you.

If hes just normal and wants a recovery shake or whatever just go with the ON gear again.

If hes a fat c*** get some diet shakes i guess.

So pretty much:
Snap - Cytogainer
Normal - ON Whey

Like I said, it's better to invest time in learning about diet before investing in products - most likely a lot of people who take shakes are wasting their money, and get their daily requirements from their food.

what do calorie shakes do different to protein shakes?

You prove my point exactly. Do some learning before you do spending.

The best supplements you could have are things like vitamins. Get your day to day diet right without supplements and weigh it up. THEN work out which shakes to invest in.

Like I said earlier though, post-workout shakes are almost always a good idea.

last edited by B.Hardball at 16:22:36 15/Apr/07

PS For extra calories, I add a spoonful of peanut butter to my chocolate protein/carb shakes. I mix in milk in a blender and it tastes f***ing amaaaaazing.

b.hardball i know all that..i was asking about products to get extra gain in performance to push even harder..

Motivation. If you aren't motivated forget about spending your money. It doesn't matter what products you take (there are some out there that will make you lose weight while you are taking the stuff), if you aren't prepared to work as hard as you possibly can, you'll never get the best results.

The most effective way of losing fat through exercise is through high intensity exercise. Going for a 40 minute run is good if you're buggered by the end of it, but instead you're better of going for a 20 minute run, and sprinting your arse off as often as you can during the run. Sprint for 20 seconds, jog till you recover, sprint again for 20, jog till you recover, sprint for 10, jog sprint jog sprint. Now it doesn't matter what supplements you are taking, nothing you can take will make you feel more motivated to push yourself after you hit your first wall. Unfortunately losing fat is a lot of effort (unless you just do it by diet) and too many people throw in the towel.

I just think people need to be careful wasting money on this sort of stuff when most of it is diet and motivation and learning about effective exercise techniques.

nar sleep

http://www.gymjones.com/knowledge.php?id=36

I stopped reading this thread but, lets not overlook steriods.

They work. lol

high protein diets, especially with milk, makes you fart like a motherf***er, and those farts aren't normal farts, they could take out an elephant at 50feet.

OH OH oh, I have a story about farts and protein shakes..

Back when I was training hard, and punching 2-3 shakes a day, I changed shakes and got a major case of the farts.

Anyway, I'm dating this girl from work, and was back at her place hanging out, watching tv and stuff. The whole time I was holding back my farts, or like, going to the toilet and letting all the bad boys escape.

Everything was going well, and we ended up on her bed talking, cracking jokes etc.. Then she told this surprise joke and I burst into laughter, and like, at the same time, I did this HUGE audible fart.

And like, there was just silence afterwards. I couldn't even look her in the eye. I tried to laugh it off, but like there was this look on her face like "omg, you just totally farted."

Yeah *sigh*... I'm drunk lol

^haha...

Also, yeh sleep is essential:O

Billy is right, but i think he is pointing out the obvious (or rather, i hope it is obvious) that there isnt a substitute for real raw food. Reaching a target in the gym is 60% diet, 30% weights and 10% supplements. Eating right and enough cannot be emphasized enough.

Shakes for me, are about convenience. I dont have a portable fridge to lug all my turkey, mince and cottage cheese to uni, so 30 grams of powder in a zip-lock bag comes in handy. If i were sitting on my arse all day at home there would be no need for them.

Haha also speaking of peanut butter billy. I remember like a year ago i had a dymatize shake that had an extra reciepe to make a shake with like 2500 calories, f***ing insane stuff.

P.S.German, couldn't tell you what fat loss products are half decent as i've never resorted to using them and ive always been a hard gainer. Have a browse on the net, maybe checkout bb.com and see whats recommended. Best of luck

gimpy that was a legendary story. put that in your memoirs.

but aren't his memoirs just a collection of crap QGL posts!?!?

cheers Hybr|d, will check it out this arvo.


b.hardball, i know all about interval training and all that..that's how i've already lost 40kg..Just after stuff that'll get my heart pumper at a higher rate while doing interval training..

heart pumping at a higher rate? what like caffiene or something!?

i make shakes out of whey protein isolate cause its like ninety-something percent protein so it'd be good for fatties trying to muscle up but i find it hard to gain weight so i chuck in a serve or two of sustagen for carbs.

german, i got to the gym 3 times a week

i usually do about 20 mins or so walking then i do an hour of lifting and i've been losing weight pretty easily while still getting stronger and bit bigger muscles

i'm not out to put on big muscle so i couldn't be bothered with protien and s*** like that

that said, i'm not eating crap either :p

The most effective way of losing fat through exercise is through high intensity exercise. Going for a 40 minute run is good if you're buggered by the end of it, but instead you're better of going for a 20 minute run, and sprinting your arse off as often as you can during the run. Sprint for 20 seconds, jog till you recover, sprint again for 20, jog till you recover, sprint for 10, jog sprint jog sprint. Now it doesn't matter what supplements you are taking, nothing you can take will make you feel more motivated to push yourself after you hit your first wall. Unfortunately losing fat is a lot of effort (unless you just do it by diet) and too many people throw in the towel.

Actually, I havbe to totally disagree with this post. This is most definitely *NOT* the most effective way of losing fat. If you exercise at between 55 and 65% of your maximum heart rate (MHR= 220-age if I remember correctly). Anything more than 65% and you enter a cardio training zone where you are actually anaerobically metabolising carbohydrate, not fat.

Quick details:

Aerobic respiration - 16 molecules of Adenosine Triphosphate per glucose molecule.
Anaerobic respiration - 2 molecules of Adenosine Triphosphate per glucose molecule.

Aerobic burns fat, because the body isn't being totally stressed out beyond its limits, whereas Anaerobic burns carbohydrates and produces lactic acid. Moreover, you have a limited store of carbohydrate (particularly if you're on a high protein +salad diet rather than a high carb diet) so you're more likely to burn out very quickly (compared to exercise at a level consistent with aerobic respiration).

Take it from someone who's going through this at the moment. I'm on a scarily low carb diet (as in, so low it's medically supervised to make sure my body doesn't shut down on me) and with a combination of 5-6 sessions a week on the treadmill (again, I'm not allowed to do much more in case I collapse :(), I've lost 18 kgs in 9 weeks.

Anyway, I hope this helps someone. If you want to discuss it further, please feel free to PM me.

Cheers,
Ges.

and i'd take a guess that you are walking on the treadmill as oppose to running

walking is the way

get a heart rate monitor so you can get your heart rate into the zone for fat burning and just walk fast enough to keep it in that zone, and if you are fat or just a big guy like yours truly walking won't destroy your knees and shins

Spot on Paveway :)

walking for an hour at between 127 and 135 (for me) is the most effective way I've found to lose weight (it was also confirmed by the sports physiologist I see).

Cheers,
Ges

can i get a treadmill joke...

Ges:

I've lost 18 kgs in 9 weeks.

Well done.

If you're in IT, or in any desk job, chances are you will spend most of your life sitting down, hopefully at which stage you will come to realise you'll have to do something to stay in shape.

Keep up the good work, hope you hit whatever your goal is :)

If you're in IT, or in any desk job, chances are you will spend most of your life sitting down, hopefully at which stage you will come to realise you'll have to do something to stay in shape.

Thanks mate :) Yeah I am in IT. I used to fence competitively and train about 5-6 times a week, then I tore a disk in my back twice within 6 months and that kinda sidelined me for over a year :(

I'm currently 127kgs, want to get back down to 96-odd (not too fussed with the actual weight, but want to be able to compete again).

Cheers,
Ges

walkings fantastic, it's helped me drop 75kg in just under a year

whoa. thats some good efforts.

I take a gainer shake which is just the normal whey protein + buttloads of calories and vitamins. I have a spastic metabolism and find it really hard to gain weight. Shake after workouts + before bed + normal diet works pretty well for me.

Recently started taking different medication and dropped from ~75kg which I'd been steady on for over a year to ~67kg, despite not changing my diet. I'd been off training for about 6months.

Started training again, been on this gainer and I'm back to 71kg atm but still working back up to the weights I was lifting back when I weighed 75kg.

I like the gainer cos it has lots of carbs, protein and vitamins. I hate missing meals but sometimes with early uni and work I can't eat breakfast so while not replacing it, it at least stops me losing weight.

gg shakes imo

walkings fantastic, it's helped me drop 75kg in just under a year

Walked away from a girlfriend?... really slowly?

ahaha nah, weight loss,

That's awesome work man, well done!

Gesthemene, the whole point of interval training is to keep your heart rate at the higher end of the "fat burning zone" for longer, which means overall workout times are massively decreased.

I could walk as fast as I can for an hour and I still wouldn't be walking fast enough to get my heart rate up, so maybe walking is for the much heavier people? I invested in a heart rate monitor, and it seems to think that the optimal zone for my heart rate is between about 128 and 170 for fat burning, but I'd assume that was for people less fit than me (the Polar devices take "average" people as their standard, and, obviously, I am well above average).

Aerobic burns fat, because the body isn't being totally stressed out beyond its limits, whereas Anaerobic burns carbohydrates and produces lactic acid. Moreover, you have a limited store of carbohydrate (particularly if you're on a high protein +salad diet rather than a high carb diet) so you're more likely to burn out very quickly (compared to exercise at a level consistent with aerobic respiration).

I could be wrong, but you want to burn fat primarily, but should also be burning carbs, because if you don't, they will be STORED as fat??

Also, you're combining diet with with exercise, so your weight losses should expect to be greater.

Cutting out carbs is very effective, but are you going to stay off carbs forever? A danger of hte no carb diet is that your body can become really bad at metabolising carbohydrates when you start eating them again, which means they get stored even MORE readily. You might already be doing this, but you should introduce carbs back into your diet slowly over a few weeks, and make sure that the total carbs you plan on having does not make your caloric intake higher than the output.

so maybe walking is for the much heavier people?

Essentially, yes. People whose general level of cardio-vascular fitness is such that walking at a moderate pace (5-7kms/hour) will gain the most benefit from this. If you're of an exceptional (or even just above average) fitness level, obviously you're going to need to work harder to achieve the same level of cardiovascular activity.

170 seems a little high for fat burning to me.. 220-24 (my age) = 196 MHR x 0.55 = 127.5 optimal heartrate for burning fat.

You're spot on about the body burning fat because it's not stressed out beyond its limits, however, as I said earlier, my current diet etc is fully medically supervised. I will be re-introducing carbs in the future, but not just yet.

I could be wrong, but you want to burn fat primarily, but should also be burning carbs, because if you don't, they will be STORED as fat??

If energy intake exceeds energy expenditure, then yes, any excess carbs (or any calories for that matter) will be stored as fat. However, I'm on a daily intake of ~800calories, so I'm metabolising fat for a significant portion of my daily energy requirements.

Over time as I decrease weight and increase fitness, I will be able to increase my calorie intake to match.

Anyway, about to leave work, so I'll catch you later :D

Cheers,
Ges

hey guys, bf went to ada st today and they advised him to get this max brand stuff. he got the vanilla!!!
15g protein per 40g which he said is good. i hope he gets lots bigger now :) he said to take a shake once a day, primarily in the morning

will take weekly pics

i hope he gets lots bigger now

Hmmm...good line for a Viagra joke, but I cannot think of any ^_^

170 seems a little high for fat burning to me.. 220-24 (my age) = 196 MHR x 0.55 = 127.5 optimal heartrate for burning fat.

When I change my workout program so I am doing higher sets and reps with lower weights, I super set everything so I am pretty much working non-stop while I'm at the gym. I rest for as long as it takes for my heart rate to drop BELOW 128 and then I start again. I push hard for a set, stopping if my heart rate exceeds 170. I don't feel like I'm working hard unless my heart rate is about the 150, 160 mark. I too am 24.

However, I'm on a daily intake of ~800calories, so I'm metabolising fat for a significant portion of my daily energy requirements.

800 calories what the f***. Dude... how long are you dieting for and have you spoken to a real doctor?

hey guys, bf went to ada st today and they advised him to get this max brand stuff. he got the vanilla!!!
15g protein per 40g which he said is good. i hope he gets lots bigger now :) he said to take a shake once a day, primarily in the morning

will take weekly pics

You obviously didn't listen to anything I said...

i hope he gets lots bigger now

Hmmm...good line for a Viagra joke, but I cannot think of any ^_^

I think the wording comes out quite nicely :D

what you mean b.hardball?

I said you'd be better off saving your (or his) money and educating yourself more about diet and exercise...

15g per 40 is s***. can't wait for those pics, he should be looking like arnie anytime soon

i find the advice from ada street goes 2 ways... if you are a sucker they'll sell you the expensive stuff... if you have a clue, you can have a good conversation with them about supps.

why don't you take a pic of yourself and post it up while you are at it

Alot of inaccurate info in this thread, alot based on speculation that hasn't been proven and or has reasonable arguments to both sides.

Picking on the exercise intensity vs weight loss one, I will just give a quick example as to why it is often wrong.

Say you exercise for 40 minutes, at 65% HRM and burn 300 calories, with 33% of these calories coming from fat, You've dominated 100 calories from fat stores.

Or, you exercise for 40 minutes at 85% HRM, or interval training or similar, and smash 700 Calories or thereabouts, but only at 20% fat burning efficiency (from fs) you've still burned 140 from fat stores.

So on top of burning more fat, you are strengthening yourself aerobically and anerobically.

This obviously is a brief, numerically inaccurate example, but the underlying philosophies still apply.

In disagreeance with the ratios, I would like to offer 25% Training 25% Diet 50% Rest

15g per 40 is s***. can't wait for those pics, he should be looking like arnie anytime soon

Depends on the PCF Ratio, different powders for different people

800 calories what the f***. Dude... how long are you dieting for and have you spoken to a real doctor?

Yep :) As I said, this is fully medically supervised with fortnightly blood tests, weekly checkups and a whole bunch of other stuff. It's the Wesley Weight Management Clinic LifeSmart Long program (12 months duration), and their average successful weight loss is about 60kgs.

Very good program, incorporating aerobic training, resistance training, food education, caloric awareness (how many calories are in the different foods we eat), examining the potential psychological underpinnings of weight loss etc.. I have to say, I'm really impressed with it.

Regards,
Ges

Well good for you - good that you've made the effort to do something and that you're going the hard yards. Good luck and I hope you keep it up and you get healthy and strong.

billy ... post a picture of a front double biceps immediately...

hey im going to the gym 3 days a week on a upper-lower-upper body rotation, switching it every other week.

i'm pretty slight, im about 180cm, 72kg or so, looking to bulk up more in the torso/arms etc. I am eating pretty well, I went to Ada St and the guy I spoke to there was really helpful and recommended the 6 meal a day etc, I went in asking about ON as my mates and a lot of people recommend that.

He said for me I'm best off just having the 6 meals (which can include shakes), but I also need some carbs..so he recommended the International Protein Extreme Mass stuff as it has a mixture. I'm sure he knows what the go is..anyway the tub recommends 3 scoops twice a day, but he has told me 2 scoops, 3 times a day with regular protein meals etc..

One thing I have found is that after having it when I go have a s*** it's all watery, obviously because of the Milk etc etc, I'm just wondering if it's always like this lol??



last edited by partyhat at 22:46:04 16/Apr/07

hay does anyone want to paste their split program here for my bf? he doesn't know where to start

To me all the posts in this thread are:

blah blah blah blah blah blah blah blah blah blah blah blah blah blah blah blah blah blah blah blah

Until I read Gimpy's pure gold post. Well done sir ++++ :)

I think your bf sounds like a twat, but here goes anyway

My schedule atm is based on 115% over 6 weeks, unusually high because I have been off for a few weeks. Weights are distributed as shown in the table, lifts are the following on each day.

Monday Morning Run Swim
Monday Evening Lift (Chest)

Tuesday Rest

Wednesday Morning Run Swim
Wednesday Evening Lift (Back)

Thursday Anytime Lift (Arms)

Friday Evening Cardio (Indoor soccer)

Saturday Anytime Lift (Legs)

Sunday Morning Run Swim

Weights table is here

http://www.josh.net.au/images/albums/userpics/10001/goals.png

Each week obviously I move down 3 lines, each line is a set, until I get (hopefully) to my goal @ set 3 week 6

last edited by jmr at 14:33:11 17/Apr/07

Geez... what are your current/previous max's like? Seems pretty ambitious? Also, what's hyperex? Lying on tummy and lifting opposite arm and leg? I also notice you haven't included shoulders as a specific group - do these get worked enough in your compound movements because recently I have cut down a lot of smaller isolations and focusing more on the big lifts.

I used to have a pretty similar training program but would go Chest, Back, Shoulders, Arms, Legs, with breaks between. A couple of weeks ago I changed to:

Day 1: CHEST/BACK

Bench superset w/lat pull downs

Deadlifts OR T-Bar rows - alternate pretty much week to week. I tried doing them both on the same day once and nearly died.

DB Bench w/slight incline superset with BO rows.

Seated Row

*throw in push ups or chins every now and then to failure

Day 2: SHOULDERS/ARMS

Military press with smith machine/DB shoulder press

Bi Curls superset with tri-extension (or skulls if i have a spot)

Random bi or tri exercise superset with lat raises or reverse flyes for shoulders

Whichever exercise I feel will work whichever muscle I need to in the time left

Day 3: REST

Day 4: LEGS

Squats - either free weight or smith, depending on what's free

Decline leg press

Ham curls or stiff legged deads

Leg extensions

Calf raises

*sometimes chuck in calf raise sets as supersets cause my calves are tiny

Day 5: Rinse, repeat when able

Reps/Sets/Weights - I change from week to week. I try to keep my rep range between 8 - 12, and if I push out 3 sets with ease in this range I'll do a 4th. Sometimes I'll sub one exercise for another, depending on how I feel and what's free at the gym. Sessions don't last for more than 1 hour.

This week I'm resting after Day 1. I'm starting to listen to my body a lot more rather than forcing myself to go just cause I want to.

I'm eating a s*** load and trying to bulk up. My weight has ranged between about 82 and 85 the past week, up from about 78 about 1 month ago. I don't want to get heavier than 90 (just cause it's unnecessary and I've already lost a lot of ab and arm def).

All I can say is, my gains were much more impressive when I had a spotter, but the key for me is enjoying pushing myself when I'm on my own.

hey im going to the gym 3 days a week on a upper-lower-upper body rotation, switching it every other week.

i'm pretty slight, im about 180cm, 72kg or so, looking to bulk up more in the torso/arms etc. I am eating pretty well, I went to Ada St and the guy I spoke to there was really helpful and recommended the 6 meal a day etc, I went in asking about ON as my mates and a lot of people recommend that.

He said for me I'm best off just having the 6 meals (which can include shakes), but I also need some carbs..so he recommended the International Protein Extreme Mass stuff as it has a mixture. I'm sure he knows what the go is..anyway the tub recommends 3 scoops twice a day, but he has told me 2 scoops, 3 times a day with regular protein meals etc..

have u checked out rippetoe or bill starr 5x5? both good programs for starting out. that mass stuff u bought is prob all sugar. better off with real food and just whey protien imo.

I train at the gym 3 times a week and martial arts twice. I tried the whole protein drink thing but it didn't do s*** for me. Loads of veggies, red meat, brown rice and pasta and fish. It all depends on what you want from your training. For me big bulging muscles are not really needed. Functional strength is a completely different thing to just been able to lift heavy weights. I once wrestled a guy who could bench 160 kilos and I could move his arm around at will. I could never figure out how that worked.

Best results I've found is using a straight protein shake mixed with water only.

And for carbs, just eat like a horse.

Also, if ur a hard gainer, glutamine ftw.

i should really be at gym today doing a back workout, but i was drilling concrete all day today, so i pretty much worked my back, arms and chest all at once.

Mine.

Monday - chest and biceps
tuesday - back and triceps
wednesday - shoulders and legs
thursday - arms
saturday - cardio, which generally consists of 15 mins rowing bike/machine, 15min on bikes, and 15 mins of treadmil keeping it around 12km/h.


LIGHT WEIGHT BABBBYYYY.

Billy, you can cut your shoulder day out completely and still hit them.

Add front+middle delts to chest day,
add rear delts+traps to back day.

I'm sure u can see why this works.

I sure do, but at the moment I've combined back and chest, so no time for delts as well. I've also read that military press/db shoulder press is essential, so I'd hate to cut that out completely. I really don't wanna be like my ex-gym partner who had massive chest and arms, and teeny shoulders and legs, cause IMO he looked ridiculous.

If anyone isn't deadlifting and squatting pls diaf.

having big shoulders makes you look bigger fyi. if you know what i mean.

here is mine

Day 1

AM
Delts:
Side Laterals
Shoulder Presses
Side Laterals with cables behind back
Seated Front Dumbbell Raises
Rear Delt Machine Flyes
Rear Delt Cable Flyes

Traps:
Dumbbell Shrugs
Barbell Shrugs Behind The Back

PM
Triceps:
Rope Pressdowns
Tricep Dips
Straight Bar Pressdowns
Over Dumbbell Extensions
Rope One Arm Kickbacks



Day 2

AM
Quads:
Leg Extensions

Leg Presses
Hack Squats
Lunges with Dumbbells
Front Squats
Leg Extensions (Heavy)

Abs:
Crunches
Rope Crunches
Hanging Leg Raises

PM
Back:
Deadlifts
T-Bar Rows
Seated Cable Rows

Hamstrings:
Lying Hamstring Curls
Stiff Legged Dumbbell Deadlifts
Ham Tractor (Seated Hamstring Curl)
Hamstring Curls



Day 4
AM
Chest:
Flat Dumbbell Flyes
Incline Barbell Presses
Cable Flyes
Incline Flyes
Flat Bench or Dumbbell Presses

Calves:
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises

Abs:
Crunches
Rope Crunches
Hanging Leg Raises

PM
Biceps:
Standing Barbell Curls
One Arm Dumbbell Curls
Two Arm Preacher Curls
Two Arm Cable Overhead Curls
Seated Hammer Dumbbell Curls

Forearms:
Wrist Curls with Barbell



Day 5

AM
Back:
Pull Ups
Deadlifts with Barbell
T-Bar Rows (close grip)
Dumbbell Deadlifts

PS For extra calories, I add a spoonful of peanut butter to my chocolate protein/carb shakes. I mix in milk in a blender and it tastes f***ing amaaaaazing.

i tried this today my god it's awesome. much <3 billy.

pics acetame

hay guys I can see a difference in him already :) He's sooo hot :P:P:P

Best post ever.

Best post thread ever.

Best forum....

Nevermind

Geez... what are your current/previous max's like? Seems pretty ambitious? Also, what's hyperex? Lying on tummy and lifting opposite arm and leg? I also notice you haven't included shoulders as a specific group - do these get worked enough in your compound movements because recently I have cut down a lot of smaller isolations and focusing more on the big lifts.

Current max's... f*** I dunno maybe about week 4 ish.. Its pretty steep because I have had 2 weeks of doing nothing for stiches so I expect to gain it back pretty quick

Smashing the ergo's again this month, gotta cut about 5 I think

BTW f*** smith machines

I could walk as fast as I can for an hour and I still wouldn't be walking fast enough to get my heart rate up, so maybe walking is for the much heavier people?

Absolutely - when I was a bit bigger I lost about 1-2kg per week simply by walking 5Km most days (taking about 45-50 min) and cutting back somewhat on sugary food and drink.

of course if you're trying to shed that last little bit of weight, walking itself does sweet fanny addams, and you'll need to find something more demanding (squash and weights for me)

God can this bf of your even wipe his own own ass? lol.