sewbank2934 Member

Totally agree with this.... There are several core exercises you must do, to get bigger, Bench press, incline press, deadlifts etc etc but to name a few. I am now past that stage and do more singular workouts, ie: Tri day is 7-8 different exercises that just do the tri's and it bloody works. I set aside 1 day for cardio…

Depends if i was drunk or not

The SKYR with honey aint bad.....

just to add to this, go out and read "TOTAL RECALL" by arnie, bloody good read and gives you an idea of the kind of work he was putting in and what protein he was taking. He based his on for every pound of weight he was it was equal to 1g of protein, hence he was on 250g a day.

Way too many cals. Im on 2.1k cals a day but having like 240g of protein, via shacks and food. Don't do any cardio work at all whatsoever, and maybe change your sets. Leg press yesterday i did 8 sets, set of 20, 12, 10,10,10,8,6,4. 4 was my PBest. That was just after 7 sets of squats on the smith machine. I workout 5/6…

3 x protein shacks a day for me iso100 + 1 pot of skyr yogurt which gives me 40g's

Well done, it does make a noise when you plunk it down but cooooool. Just keep you back straight and maybe get a belt to support your back as well.

I stretch before the gym and warm up. Read a lot, viewed a lot and follow the king of pumping iron, Arnie. His program consists of set of 30, warmup then 12,10,8,6,4. At the end of the day you need to get the blood flowing in the right muscle to benefit from the training. Ie I did my legs yesterday and stretched my legs…

This is my breakfast and Lunch at work this week. 799cals 90g protein ;-)

To be honest it won't last, as you muscles get use to it they won't hurt as much and then almost not at all. If you haven't trained for a while you first session will feel really easy and then the day after you are like what your like now. Drinking or eating more protein helps as that is what repairs the muscle fibres.…

Don't forget, that weightlifting is still cutting cals hours after you finish, so it could be more.

I don't bother. What I do is log all my exercises on the "workit"app. Free and an excellent app. Then for a 60min weight session, add in a weightlifting session. Which is about 266 cal an hr. With the cardio. Which is 20mins x trainer which again is about 320 cal. So each session down the gym earns me about 600cals.

2200, to lose flab and build muscle. 5 days a week training. Diet consists of 65% protein. Which includes 2-3 shakes a day. And it works 2 months ago leg press max was 300kg, now sits at 600kg's very happy with that especially at 49!!!!

By the way there are several types of training. 5x5 for strength, or the Arnie way which is set 30 warm up. Then sets of 12,10,8,6,4.

I am the same lose weight build muscle. I'm down to about 2200cals a day, but very high on protein. Ie protein is about 60 % of my diet. I train 5 days a week. With 10min x trainer warm up, then stretch then onto 1hr - 1 1/2hrs of weights. On different muscle groups each day. Losing weight nicely and building muscle as…