[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[Nva1]

@Nva1 May I ask you which Vitamin caps are you taking ?????

rsp BioVite advanced Multi-Vitamin

 

[AbbY]

Guys, anyone used MyProtein here? I'm considering buying that as my next whey and I need insights from people who've used it. [MENTION=104069]puppet[/MENTION] I believe you shared the link here...

NEED HELP WITH BENCHPRESS
hello. Ive recently started doing benchpress with bell bar. The problem is i dont feel anything in my chest. In the starting i took it as wrong angle as my shoulders used to hurt. I googled it alot and found out all the necessary steps like fixing back my shoulder blades and my back should be arched. Though it fixed the shoulder pain..but now i feel all the stress in my biceps and triceps and my chest does not feel a thing. Same happens with dumbell bench press. I am following all the steps needed but still my arms wear out and i dont feel a tug in my chest. I also tried doing some dumbell excercises of biceps before so that my arms dont activate more than my chest but it still did not work. Any help?

Its normal. Your triceps are weak.
Work on them.
Dont do chest and shoulders on same day or day after. Keep them 2 days apart so your triceps gets enough rest.

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Normal? No! I don't think so.

I recall, when I did my first bench press, it was just the barbell and I was overwhelmed by the weight of it. The next morning, when I woke up, I felt as if someone had repeatedly punched me that night in the middle of my chest.

Yeah, your biceps and triceps are weak right now so it makes sense that it's hard for your upper body to support much of the weight, let alone isolate the chest, however, you should still feel it in the chest if your form is correct.

Ask someone, a friend who goes regularly, a gym trainer, or just someone with good knowledge in your gym to help you and guide you. Basically, have them spot you to fix your form. Once that happens, you'll see that you can comfortably lift weights on the bench and can properly isolate the muscles.
Also very important is correct breathing. Exhale at the contraction. This makes A LOT of difference.

Edit: Also, start off with a Smith machine. It has a much lighter barbell due to all the pulleys and all and you don't engage the incorrect muscles due to the fixed rod. It's a good starting point but you should revert back to the old fashioned open bench with a free lying barbell once you developed strength and get the form right. It's a much better exercise, I believe, as it engages the core, in that, you balance it too while lifting.

 

[alixalman]

Guys, anyone used MyProtein here? I'm considering buying that as my next whey and I need insights from people who've used it. [MENTION=104069]puppet[/MENTION] I believe you shared the link here...







Normal? No! I don't think so.

I recall, when I did my first bench press, it was just the barbell and I was overwhelmed by the weight of it. The next morning, when I woke up, I felt as if someone had repeatedly punched me that night in the middle of my chest.

Yeah, your biceps and triceps are weak right now so it makes sense that it's hard for your upper body to support much of the weight, let alone isolate the chest, however, you should still feel it in the chest if your form is correct.

Ask someone, a friend who goes regularly, a gym trainer, or just someone with good knowledge in your gym to help you and guide you. Basically, have them spot you to fix your form. Once that happens, you'll see that you can comfortably lift weights on the bench and can properly isolate the muscles.
Also very important is correct breathing. Exhale at the contraction. This makes A LOT of difference.

Edit: Also, start off with a Smith machine. It has a much lighter barbell due to all the pulleys and all and you don't engage the incorrect muscles due to the fixed rod. It's a good starting point but you should revert back to the old fashioned open bench with a free lying barbell once you developed strength and get the form right. It's a much better exercise, I believe, as it engages the core, in that, you balance it too while lifting.

So his tri is not weaker as compared to chest ?
Lol come on dude. If you have been lifting you should know bench press and shoulder press both require tri as an accessory muscle. Now if you have a weak tri you will have trouble during the upper half of the press. It will hinder you since tri will get tired before chest.
You had a sore chest after your first day because your tri and chest were balanced.
I have been using myprotein. Its the best whey brand in the world. Safest and purest.

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[AbbY]

So his tri is not weaker as compared to chest ?
Lol come on dude. If you have been lifting you should know bench press and shoulder press both require tri as an accessory muscle. Now if you have a weak tri you will have trouble during the upper half of the press. It will hinder you since tri will get tired before chest.
You had a sore chest after your first day because your tri and chest were balanced.
I have been using myprotein. Its the best whey brand in the world. Safest and purest.

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I never said that his triceps aren't weak relative to the chest, of course they are, however, even a few reps should make him feel something in the chest. Of course it'll hinder you when you have weaker triceps and shoulders than chest, but if you don't feel anything at all, then I am 90% sure it's the form rather than just the other muscles being weaker.

And, about MyProtein. How do you compare it to other brands, particularly ON Gold Standard and BSN Syntha 6 Edge (or even just Syntha 6) [if you've used them.]

 

[alixalman]

I never said that his triceps aren't weak relative to the chest, of course they are, however, even a few reps should make him feel something in the chest. Of course it'll hinder you when you have weaker triceps and shoulders than chest, but if you don't feel anything at all, then I am 90% sure it's the form rather than just the other muscles being weaker.

And, about MyProtein. How do you compare it to other brands, particularly ON Gold Standard and BSN Syntha 6 Edge (or even just Syntha 6) [if you've used them.]

Its the best protein period. No other brand stands a chance against it. Check out labdoor.com
Its not just good quality. It has lesst toxic content. Which is what long term users require.

He must be using a closer than regular grip. It works the triceps harder. More over his shoulder day must be very near to chest day. So tris are not getting time to recover.

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[devilscallmedad]

Hello there, i lost 11Kg in 60days my weight is 75 now. Body fat is 22%, My Height is 5.8, Age 26,
Goals =to reach 10% body fat or less while bulking my Chest,biceps/triceps ,Shoulders.

Curently im taking 5 meals daily with 2-3 Hours of Gab between them.

Meal 1 Breakfast = Black Coffee with 2-3 Bran Breads.
Meal 2 1 scoop (42g) Protien Shake as Meal replacement.
Meal 3 Lunch = Chicken chest with 1 apple and Green Tea. (sometimes boiled white rice with the chicken)
Meal 4 1 scoop of Protien Shake right after workout.
Meal 5 Dinner = Chicken Chest piece with Salad.

Im also taking 3caps of Multivitamins daily = 1 Each on Breakfast,lunch and Dinner for my skin and Hair.

Letme know what do you think.

Thank you

So you are actually cutting not bulking. Here is what I think

- Research has shown multivitamins are useless, its better to add vegetables to your meals. The only supplement you should be taking is Omega 3 and maybe Vitamin D.
- For cutting you need even more proteins, around 1g per pound of body weight.
- Slow down your weight loss, limit it to 2-3kg per month (500 calorie daily deficit). More than that and you will lose muscle mass and not just fat.

 

[alixalman]

So you are actually cutting not bulking. Here is what I think

- Research has shown multivitamins are useless, its better to add vegetables to your meals. The only supplement you should be taking is Omega 3 and maybe Vitamin D.
- For cutting you need even more proteins, around 1g per pound of body weight.
- Slow down your weight loss, limit it to 2-3kg per month (500 calorie daily deficit). More than that and you will lose muscle mass and not just fat.

Vit D in our country ? Sun burns us

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[zeeshanmn]

Good to find a Pakistani platform to discuss bodybuilding. Otherwise upon researching for a proper diet all I find is mostly 'angrezo wala khaana'

I've started working out for the first time in my life. Been 1.5 months till now. My body type is ectomorph and I weigh 74kg. My aim is bulking and gaining strength and endurance. My trainer makes a whole workout plan for me every month.

I need guidance on my diet though. I have started focusing on protein and carbohydrate rich items. Here's my typical routine diet:

Breakfast:
1 glass of milk
2 boiled eggs with bran bread
1 cup of tea
*Omelette on weekends

Brunch:
2 bananas / cooked beans / dry fruit

Lunch:
Chicken/fish/daal/spinach etc + fruit

Supper:
Dry Fruits

Pre-workout:
2 bananas/banana+peanut butter shake/peanut butter sandwich

Post-workout/Dinner:
Chicken/fish/daal/spinach etc +fruit

Before Sleeping:
1 glass of milk mixed with Horlicks Malt

Is there any way I can add or subtract any item which would make my diet idle. I don't want to take supplements/protien shakes for now.

 

[AbbY]

Vit D in our country ? Sun burns us

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You'd be surprised how terribly deficient in Vitamin D our general average middle class and above people are in Pakistan. Don't take my word for it. I challenge you to take 5 random people from within your circle and get the test done.

You'll be baffled by the results. I know I was.

 

[NaNoW]

You'd be surprised how terribly deficient in Vitamin D our general average middle class and above people are in Pakistan. Don't take my word for it. I challenge you to take 5 random people from within your circle and get the test done.

You'll be baffled by the results. I know I was.

This...x2

When I got tested in Pakistan, I was vit D deficient..this is while living in Karachi..and I am an average guy, who played cricket in hot summer sun every evening, not a "mommy daddy" stay indoors type lad.

 

[NaNoW]

Good to find a Pakistani platform to discuss bodybuilding. Otherwise upon researching for a proper diet all I find is mostly 'angrezo wala khaana'

I've started working out for the first time in my life. Been 1.5 months till now. My body type is ectomorph and I weigh 74kg. My aim is bulking and gaining strength and endurance. My trainer makes a whole workout plan for me every month.

I need guidance on my diet though. I have started focusing on protein and carbohydrate rich items. Here's my typical routine diet:

Breakfast:
1 glass of milk
2 boiled eggs with bran bread
1 cup of tea
*Omelette on weekends

Brunch:
2 bananas / cooked beans / dry fruit

Lunch:
Chicken/fish/daal/spinach etc + fruit

Supper:
Dry Fruits

Pre-workout:
2 bananas/banana+peanut butter shake/peanut butter sandwich

Post-workout/Dinner:
Chicken/fish/daal/spinach etc +fruit

Before Sleeping:
1 glass of milk mixed with Horlicks Malt.

Add more vegis....your diet is filled with only protein rich items..while protein is the most important ingredient, others are important too.

. I don't want to take supplements/protien shakes for now.

Why?

 

[alixalman]

Half of our population is programmer now. Staying in basements from dusk to dawn.
Its because of lifestyle that people get low vit D levels.
Seriously so much sun light all year around.
Sunlight is better than any supplimets. Even if you got low vit D. Just sun bathe.
Yes a few people have enzyme deficiency. Also you need protein in diet. A specific amino acid helps convert sunlight to vit D.

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[zeeshanmn]

Add more vegis....your diet is filled with only protein rich items..while protein is the most important ingredient, others are important too.

Yes I've started adding them too now.

Why?

I want to get used to a new diet and workout first. Plus its also a personal preference.

 

[fahdfsk]

Been here after a long time, Its very nice to see so much useful information. I have got a few question of my own too.

I started when I was very skinny and now BMI is ideal and I know it still doesnt tell you a lot of things but, for me its still cool. For a past few months I wasnt paying attention to belly fat and in about six months I have got a belly which if overlooked will be very ugly for slim guy like me.

I would like to know the diet you guys take, a diet which you can take daily. Because recently I am trying hard to exclude roti from my diet so I need suggestions for lunch and dinner recipes which do not include roti. Plus my ammi will be very happy if she didnt have to make roti's for me.

1. For breakfast I use quaker oatmeal with sliced bananas (for taste) and one or two boiled eggs (depends on my mood).
2. Working on, to eat something between breakfast and lunch but not very successful. ( any suggestions regarding what can one eat in this time).
3. In the evening, I eat dinner like 2 roti and some salan then I go to gym, after that I drink whey protein single scoop in milk (as a recovery drink).
4. at night time, usually eat another dinner like 2 more rotis with anything, sometimes drink a packet of milk pak.
5. and usually but, not daily i eat around 1 dozen or little less bananas in the span of 24 to 36 hours.

I go to gym 3 to 4 times a week because I do not want to be so exhausted as I have, at times a very long hour working job, friends get togethers and stuff so, have to manage to go to gym 3 or 4 times a week.

Your suggestions regarding how I can improve it and exclude roti are highly appreciated and welcomed.

 

[Bilalicious]

Been here after a long time, Its very nice to see so much useful information. I have got a few question of my own too.

I started when I was very skinny and now BMI is ideal and I know it still doesnt tell you a lot of things but, for me its still cool. For a past few months I wasnt paying attention to belly fat and in about six months I have got a belly which if overlooked will be very ugly for slim guy like me.

I would like to know the diet you guys take, a diet which you can take daily. Because recently I am trying hard to exclude roti from my diet so I need suggestions for lunch and dinner recipes which do not include roti. Plus my ammi will be very happy if she didnt have to make roti's for me.

1. For breakfast I use quaker oatmeal with sliced bananas (for taste) and one or two boiled eggs (depends on my mood).
2. Working on, to eat something between breakfast and lunch but not very successful. ( any suggestions regarding what can one eat in this time).
3. In the evening, I eat dinner like 2 roti and some salan then I go to gym, after that I drink whey protein single scoop in milk (as a recovery drink).
4. at night time, usually eat another dinner like 2 more rotis with anything, sometimes drink a packet of milk pak.
5. and usually but, not daily i eat around 1 dozen or little less bananas in the span of 24 to 36 hours.

I go to gym 3 to 4 times a week because I do not want to be so exhausted as I have, at times a very long hour working job, friends get togethers and stuff so, have to manage to go to gym 3 or 4 times a week.

Your suggestions regarding how I can improve it and exclude roti are highly appreciated and welcomed.

Aren't u consuming too many carbs(rotis)? Protein intake is low!


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[fahdfsk]

Aren't u consuming too many carbs(rotis)? Protein intake is low!


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Yeah, I need to replace roti with something. Thats what I asked in the post so suggest me some recipes that can replace roti. I have a few in mind but i need more (should be with things that are easily available).

 

[Bilalicious]

| GYM | Body Building -|- Workout & Exercises -|- Help & Advice

Yeah, I need to replace roti with something. Thats what I asked in the post so suggest me some recipes that can replace roti. I have a few in mind but i need more (should be with things that are easily available).

I'd suggest you to gain lean muscle and trim down fat while at it. Diet is most important. I reduced my weight from 75 to 65 and later packed on to 10kg muscles in about 7 months. Weight is same now but i look and feel better.
My diet was pretty boring. Restricted myself to half a roti a day. Day started with oatmeal and protein shake. Lunch was heavy but consisted mostly of proteins or greens.
Post workout in the evening, I'd take two whey scoops in skimmed milk or plain water. Dinner consisted of soup if I was lucky or salan with fork with just half roti. 30mins before sleeping, I'd take casein protein shake.
Sounds like a lot of protein but at least 1g protein per pound of bodyweight is recommended which u would struggle without supplements.
Throw in boiled eggs whenever you're short on time. By the way, contrary to popular belief, you can consume a lot of rice while still shedding weight. The catch is to consume only boiled white rice. Doesn't have many calories. Boiled white rice and daal is a good combo.
Consume food asap post workout to replenish glycogen levels for speedy recovery of muscles.


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[Bilalicious]

Jim Stoppani's Shortcut 2 Size is my favorite program. Download bodyspace app and log your workouts.


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[zeeshanmn]

How to eat oatmeal? Cooked or raw?

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[fahdfsk]

How to eat oatmeal? Cooked or raw?

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Cooked, bro