For some reason, I'm a fan of thick lower backs. That's a pretty nice pair of 'bricks' you have there

Check out the lower back of Ukrainian world-record holder powerlifter Oleksandr Kutcher (165lbs class)



So thick and strong that they look like two butt cheeks lol

This post has been edited by Vbs: Jun 28 2011, 11:02 PM

It definitely does. A year and a half back I had about more than 60g of additional protein from supplements everyday and I gained size; I was 66.5kg and had more muscle mass. Today, I only get about 50-70g of protein per day from whole foods only. I'm currently at 61kg.

This post has been edited by Vbs: Jun 30 2011, 10:43 AM

@kurtkob78

I started taking weight gainers like what most skinny guys would do a few times a week. My weight shot up from 58-66.5kg within 2 months. Gained lots of fat and some muscles. When I ran out of the stuff, I switched to wheat protein isolate. On top of a normal diet with a little more carbs than what I'm taking today, I took 3 scoops of protein each day in the morning, afternoon and pre-bedtime. I had about 100-110g of protein in those days, which is not even close to my bodyweight in lbs but I still managed to pack on more muscle mass.

@Crab

Got the link to the dude's diet?

This post has been edited by Vbs: Jun 30 2011, 11:22 AM

Halamak! My chinese I sudah buang already since primary school lol

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Added on June 30, 2011, 11:39 amI can still understand some words.. and I realize he's only eating like 3 main meals a day + snack time. Pretty unbelievable man. That breakfast isn't even solid food. It's also funny how some days he'd get more than 100g of protein considering the number of meals he eats.

This post has been edited by Vbs: Jun 30 2011, 11:44 AM

From his journal:

-1.9.2010-

Breakfast: A can of wheatgrass drink

Lunch: Steamed fish, wantan, veges

Dinner: chicken breast, prawns and.. 金针菇.. Crab, can translate? lol

Snacktime: Guai lin gou (forgot what it's called in English.. royal jelly?), apples

Calories: 1,800
Protein: 110
Fat: 60
Carbs: 120

That's just one sample diet. Here's another.

-31.8.2010-

Breakfast: A can of wheatgrass drink

Lunch: Steamed fish, fried egg, veges

Dinner: 5 eggs, veges, guai lin gou

Snack: Honeydew

Calories: 1400
Protein: 70
Fat: 20
Carbs: 150


Pretty clean diet, so that means low % of bf but the muscle mass he has is incredible. Still trying to find out how heavy he is currently.

This post has been edited by Vbs: Jun 30 2011, 12:08 PM

You can give his diet a try to see how it works, though I personally think that the fat intake is quite low for a BB'er.

And if he's 65kg, I think he'll continue to lose weight with his less than 2k kcal/day diet.

This post has been edited by Vbs: Jun 30 2011, 05:44 PM

That's a strong lift. Benching >300lbs for reps is not small feat. I've got a question though. When you lower the bar I can see that your head comes off the bench. Does this occur naturally, or you're doing it for a reason? I've read that this happens when lifters with huge and thick lats bench.

I've personally tried this before to see if it helps in benching and it does help a little. The act helps to reinforce the idea that you're 'pushing yourself away from the bar', which is a powerlifting bench press tip given by Dave Tate, as opposed to 'pushing the bar away from you'.

That's far from the truth. You ladies just spend more on apparels than we men do

This post has been edited by Vbs: Jul 27 2011, 10:08 PM

Hoxy: Dude, great job on the muscle up! I've always been wanting to do that. Any tips on that? I've always liked your variations of bodyweight exercises, some are even unheard of to me. I like it because it focuses a lot on the core strength. You have the agility and flexibility of a gymnast and yoga-ist. Agility and flexibility are skills which I've always lacked; I think they are highly important from a fitness perspective.

Anyway, it doesn't matter when you started to lift weights. If you say 'i wish i started lifting at # age bla bla', you are comparing yourself to others in envy. Fitness should always be about outdoing your old, weaker self, not others.

Hoxy: That's a nice tutorial video. I currently have a tennis elbow (right hand), so I dare not train for the muscle up. It only hurts at lock out though.

Because their programs are not hypertrophy-specific. They will eventually get huge, but it takes a longer time than bodybuilders.

Wow! Those muscles are thick! Gj man!

Dark, were you flexing in those pics? I think you'd get your 6-packs in no time lah. 3 days only can see some difference already.

Well, the way you're eating that much post-work is also a form of 'conditioning' lol. People often tell me just how much they can't eat more and I tell them that it takes time and that you've got to start by increasing the food portion slowly, day by day. Though, there's a bit of a force-feed thing going on there but not to the point of throwing up.