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Bodybuilding Bodybuilding Thread V5, Lets pump some blood into some muscles

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kotmj
post Jul 25 2009, 05:07 PM

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QUOTE(sozhaiming @ Jul 25 2009, 12:33 PM)
Hi there, I'm new to bodybuilding and suddenly got interested in building upper part of my body for a better appearance. I wanted to train out of gym if possible. Just own two 5kg dumbbells at home.

Can I know some of the workouts that I should take and some of the natural foods I should take in a day ? FYI, I'm just 63kg with 176cm height.
*
get yrslf to a pay-per-entry ghetto gym and do what the most muscular guy there is doing. i think rm 5 per entry.
kotmj
post Jul 26 2009, 11:51 PM

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-self-censored-

This post has been edited by kotmj: Jul 26 2009, 11:54 PM
kotmj
post Jul 27 2009, 09:33 PM

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Maybe you can PM Kamaru
kotmj
post Jul 28 2009, 11:17 PM

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It's bedtime, and as I'm writing this I'm drinking a glass of full-cream UHT milk + 1 scoop of ON Casein.
kotmj
post Jul 30 2009, 09:33 PM

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QUOTE(balthauser @ Jul 30 2009, 04:47 PM)
dear muscle-ly sifus!

i was wondering.

as i am getting lazy to go to gym after work, i began to plan for morning workout.

any idea what, why, how on working out in the morning before begining office working.

thanks.
*
I used to work out in the morning before work in my home gym. I do it after work now.

Pros:
More time in the evenings
You are awake when you reach workplace
Makes you smug about your iron will, superb self-organisation, etc.

Cons:
CNS still asleep, needs vigorous rope-skipping to awaken
Possible only for short workouts; be ready to wake up at 5 a.m. if volume is high
The effects of sleeping pills haven't subsided
kotmj
post Jul 30 2009, 10:20 PM

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QUOTE(balthauser @ Jul 30 2009, 09:56 PM)
yea. the sole reason why i'm thinking about time shift is because i don't have time after working hour anymore.

how about eating? will my before sleep meal able to cover the needed energy when working out
*
Definitely not. By the time you wake up your body has transitioned from post-prandial phase to a fasting phase. I fed myself liquid meals before, during, and after workouts after a recipe given in "Scrawny to Brawny". There're just three ingredients: water, hydrolysed whey protein and glucose. 0.4 g of protein and 0.8 g of glucose per kg of bodyweight is one drink. One drink 15 mins before, one drink during, and another right after workouts. For protein you can use liquid ON Amino 2222 or ON Pro Complex. Glucolin for glucose.

Added on July 30, 2009, 10:26 pmI hope you earn a decent salary. Those fast-absorbing proteins are expensive.

This post has been edited by kotmj: Jul 30 2009, 10:26 PM
kotmj
post Jul 30 2009, 11:05 PM

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QUOTE(balthauser @ Jul 30 2009, 10:55 PM)
you nailed me there.

eating normal cheap food an hour before doing workout should be okay, rite? i'm planning to leave bed on 5 and start working out on 7.
*
Then you are more masochistic than me! Sounds ok though. Since you're waking up early, you can try normal whey. The moment you wake up. Then follow up with glucose 15 minutes before. That's how I would do it.
kotmj
post Aug 1 2009, 11:18 PM

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Do you guys experience a marked increase in the frequency of muscle cramps since working out? To just give you an example: This morning, I bent over to pick up my coffee from the coffee table and my right oblique cramped up. Just now after showering, my left oblique cramped up while I was towelling my back. So today, both obliques cramped up on me! It's getting a little ridiculous.
kotmj
post Aug 2 2009, 12:27 AM

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I just had a bowl of miso. Maybe that'll help. I brought out the rubbish just now and my left delt cramped up. Crazy.
kotmj
post Aug 2 2009, 07:04 PM

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QUOTE(registryeditor @ Aug 2 2009, 02:01 AM)
lol. bowl of miso. no comment. go and get something more proper la. such as some oral rehydration salt or gatorade or 100plus or something. E L E C T RO L Y T E S. your muscle are too dehydrated. not drinking enough water also can be another reason.
*
It's better today. Had just a single occurrence today in the lats while go-karting. It's interesting, but doesn't the body get electrolytes out of food? Do you find electrolyte supplementation helpful as a BB'er? I do drink about 2 liters of bottled mineral water a day. (Less yesterday) Nobody visits the loo more often than me in the office.
kotmj
post Aug 3 2009, 12:39 PM

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QUOTE(registryeditor @ Aug 3 2009, 12:25 PM)
yeah, bro me too. 1 big mineral water bottle 1.5 litre only. one time drink also like can finish the 1.5litre bottle. 2 litre the whole day ROFLMAO where got enough man. you cutting water for contest izzit?
*
No, no, I'm not a competitive BB'er. Just someone wanting to gain strength and put on lean mass.

Drinking lots of water at once would lead to a beer belly, no? I had this German intern once who looked great except his stomach was jutting out from under his ribcage. No gut, but overextended stomach.
kotmj
post Aug 4 2009, 06:25 PM

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I don't know why you guys are so critical of Zeist. Well OK, he does not show too much tact, but his views are not particularly exotic. I think many of you with high bodyfat percentages are somewhat insecure about this fact.
kotmj
post Aug 5 2009, 07:01 PM

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How did you arrive at the 40% resistance reduction?
kotmj
post Aug 5 2009, 11:38 PM

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QUOTE(pizzaboy @ Aug 5 2009, 07:24 PM)
I read this in a book if I'm not mistaken. Weightlifting encyclopedia by Arthur Dreschler. They did some calculations and came with a conclusion that 40% of the resistance is reduced, and thus much more weight is needed to have 80% of what a back squat can do (stabilizer muscles use) Thus I remember a line that said if weightlifters ever needed to leg press, do single leg presses because of the amount of strain it puts on your spine.

Weightlifters squat what average men leg press. So imagine how much you need just to have the same muscle activity with the squats. This however, was not tested with EMG machines, so I don't know how accurate it is. I'll stay away from leg presses though.
*
Ah. I asked because I was resolving the inclined weight into its vertical component and did not arrive at your figure.
kotmj
post Aug 6 2009, 06:24 PM

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Salmon, haddock and tilapia are fish. Halibut is fish for millionaires. Plenty of fish here. Steak you can get anywhere for about RM 28/kg. Giant, for instance. Substitute cucumber for zucchini. Lima beans are beans. Buy them at the organic food aisle or canned.
kotmj
post Aug 6 2009, 06:28 PM

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Added on August 6, 2009, 6:32 pm>>I think we need a Malaysian Bodybuilding Guide for Muscle Food, stating what are they, what they are called in locally, nutritional facts, price and where to get them.<<

I, for one, won't be interested in this. The traditional dishes around are the result of thousands of years of evolution. No way anyone gonna beat them.

This post has been edited by kotmj: Aug 6 2009, 06:32 PM
kotmj
post Aug 6 2009, 10:17 PM

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I just had the most massive cramp in my left calve of my lifetime.
kotmj
post Aug 7 2009, 12:21 AM

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Pizzaboy, lie down and stop hyperventilating.
kotmj
post Aug 9 2009, 03:23 AM

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Ever since I modified Rippetoe to include Tsatsouline's high-volume ideas, my workouts last almost 2 hours. Since last two workouts I've cut it back to Rippetoe's original plan because I have a life outside the power rack.

This post has been edited by kotmj: Aug 9 2009, 03:25 AM
kotmj
post Aug 9 2009, 12:35 PM

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Got lah. Read also never read properly. He say do one set 5 RM, another set 90% of 5 RM, then as many sets as possible of 80% of 5 RM. That's for those lifts with barbell and dumbell. For BW lifts like chinups and pullups, it's more complicated. No time to write lah. Got to go to an exhibition already lah.
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