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

[Yasir]

I tried chocolate flavored whey protein and I can't drink it without barfing

Ulti ajati hai -.-

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I almost spat that shit out the first time I had it. ON gold standard chocolate, mixed it with water; terrible. Better with milk but nothing remarkable.

Also, Im pretty sure Im immune to preworkoutm stimulants. Jack3d didnt do jackshit for me....although, after taking it,the next day I feel like a trainwrek. Make of that what you will.

Also trying to increase the frequency at which i train my arms and calves; f8ckers just dont grow. Not enough stimulation, I assume. I just add 3 sets of biceps, 3 sets of tricep isolations to the end of each workout. Once in 48-72 hours. Seems to be making some improvements already.

Did squats today on an empty stomach, went all ham on that shit. Ass to the ground. Im going to feelmthis in the morning...

 

[hasanJ]

Which brand? I had strawberry and double rich chocolate of ON and I had no issues :\

ON Gold Standard

Tried it with both Water and Milk and just couldnt keep it down

 

[SeriousDisorder]

dear bodybuilders , i have weights , rods and bench for sale , anyone interested can contact me .

 

[Ashad Razavi]

This is my transformation. I used to be at 106kg with a 41'' waist and 33% body fat, never got up the couch and ate everything I could get. Smoked about two packets of cigarettes in a day. I used to fit in XL size.. Whenever I looked myself in the mirror I was like what a douchebag I am.. So out of shape and this bulging belly that would fall off anytime.. Due to being overweight for the ISSB I was emotionally hurt and decided to make a change in my life. I started running. The first week I ran 1 km daily, then from the next week i gradually increased. By the second month I was doing 6 km everyday, 3 km at 7am and 3km at 5pm. By the fourth month I was doing 14km every single day. 7km at 7am and 7km at 7pm. I quit smoking, it sounds easy to hear but trust me a chain smoker knows what it takes to go by a day without smoking.. I only ate whatever I felt like on Saturdays in those 4 months, other than that I stopped eating everything. The only thing I ate was Wheat biscuits with tea (without sugar). Everytime I went for a jog I gulped down a cup of black coffee with half a lemon squuezed (it helps burn calories more than usual). I even wore a hoodie zipped up to double the burning process.. I started in January, 2012. By June 2012 I was about 64 kgs with 8% body fat, waist 28'' .. Sadly, couldn't clear my ISSB..

Then I decided to make another change, that was going to the gym and lifting weights.. I maintained my weight between 65-68 kgs till January 2013. I started working out from Feb 2013, now I'm here..
























Now this may not be anything for some of you out there.. But for me this was a huge achievement and only the ones who have done this know the dedication it takes. The only reason I posted this is to let you all know it's never to late to get in shape. If I can motivate even any single person out there, it would be a huge blessing. Eat clean, geat lean!

 

[Ali Man]

^^ So what body building exercises did you do? And also what's your height?

 

[Ashad Razavi]

My height is 5'11, I work out 6 days a week except Sundays. The usual chest and tricep on mondays, back and biceps on tuesdays, shoulders on wednesday, biceps and triceps on thursday, legs on friday and light chest and triceps on saturdays. Cardio on sundays.

 

[sTraNg3r]

I almost threw up the first time I had ON's Gold Standard in double rich chocolate.
Then I used to put scoops of whey in my milkshake. Finished half of my 5lb container that way.
After that I just learned to drink it in one go. 500ml milk + 2 scoops.

 

[WAQAS ADEEM]

This is my transformation. I used to be at 106kg with a 41'' waist and 33% body fat, never got up the couch and ate everything I could get. Smoked about two packets of cigarettes in a day. I used to fit in XL size.. Whenever I looked myself in the mirror I was like what a douchebag I am.. So out of shape and this bulging belly that would fall off anytime.. Due to being overweight for the ISSB I was emotionally hurt and decided to make a change in my life. I started running. The first week I ran 1 km daily, then from the next week i gradually increased. By the second month I was doing 6 km everyday, 3 km at 7am and 3km at 5pm. By the fourth month I was doing 14km every single day. 7km at 7am and 7km at 7pm. I quit smoking, it sounds easy to hear but trust me a chain smoker knows what it takes to go by a day without smoking.. I only ate whatever I felt like on Saturdays in those 4 months, other than that I stopped eating everything. The only thing I ate was Wheat biscuits with tea (without sugar). Everytime I went for a jog I gulped down a cup of black coffee with half a lemon squuezed (it helps burn calories more than usual). I even wore a hoodie zipped up to double the burning process.. I started in January, 2012. By June 2012 I was about 64 kgs with 8% body fat, waist 28'' .. Sadly, couldn't clear my ISSB..

Then I decided to make another change, that was going to the gym and lifting weights.. I maintained my weight between 65-68 kgs till January 2013. I started working out from Feb 2013, now I'm here..
























Now this may not be anything for some of you out there.. But for me this was a huge achievement and only the ones who have done this know the dedication it takes. The only reason I posted this is to let you all know it's never to late to get in shape. If I can motivate even any single person out there, it would be a huge blessing. Eat clean, geat lean!

nice, keep it up

 

[Ali Man]

My height is 5'11, I work out 6 days a week except Sundays. The usual chest and tricep on mondays, back and biceps on tuesdays, shoulders on wednesday, biceps and triceps on thursday, legs on friday and light chest and triceps on saturdays. Cardio on sundays.

What exercise for chest, triceps and shoulders and how much weight?

 

[Yasir]

[MENTION=38773]Ashad Razavi[/MENTION], you sir have my respect. Long road ahead of you, keep them gaaaaains coming.

 

[Ashad Razavi]

What exercise for chest, triceps and shoulders and how much weight?

Bench press max 50kg on the olympic rod (it weighs 20kg), incline press max 30 kg on the olympic rod, decline press max 40kg with the same rod, alternate mondays. Incline dumbbell and dumbbell press on alternate mondays 20kg max, dumbbell fly and incline dumbbell fly 14kg max on alternate mondays. Like if you're doing straight bench dumbbell press, do incline dumbbell flies and vice versa on alternate chest days. Then comes butterfly on the 11th plate (weight of the plates on these machines vary from one gym to another). Then cable cross followed by pullovers. I've seen most of the people in different gyms working out with heavy weight but not the correct posture. Take my advice, even if you can't max more than 15 kg but you do it with the correct posture and form, you're gonna get better muscles than the dude lifting 40kgs.

I do three sets of each exercise, increase 2-3 kgs by each set..

Tricep days I start with dips, the usual 3 sets to failure. After that proceed to close grip bench press, 30kg max on the olympic bar. Then it's the dumbbell one arm tricep extension max 10 kg dumbbell. Next comes seated triceps press, max 20kg. I end up with decline bench skull crushers and dips again in the end to failure..

I keep changing the excercises every month as repeating the same workout for long periods of time makes the body used to it..

I suggest if you want to check out all the workouts go here .. Bodybuilding.com - Exercise Articles - Bodybuilding.com and choose the top rated ones and see which ones suit your body best. To know your strength, you should keep testing your limits.

- - - Updated - - -

@Ashad Razavi, you sir have my respect. Long road ahead of you, keep them gaaaaains coming.

Thanks a lot sir

 

[Yasir]

Bench press max 50kg on the olympic rod (it weighs 20kg), incline press max 30 kg on the olympic rod, decline press max 40kg with the same rod, alternate mondays. Incline dumbbell and dumbbell press on alternate mondays 20kg max, dumbbell fly and incline dumbbell fly 14kg max on alternate mondays. Like if you're doing straight bench dumbbell press, do incline dumbbell flies and vice versa on alternate chest days. Then comes butterfly on the 11th plate (weight of the plates on these machines vary from one gym to another). Then cable cross followed by pullovers. I've seen most of the people in different gyms working out with heavy weight but not the correct posture. Take my advice, even if you can't max more than 15 kg but you do it with the correct posture and form, you're gonna get better muscles than the dude lifting 40kgs.

I do three sets of each exercise, increase 2-3 kgs by each set..

Tricep days I start with dips, the usual 3 sets to failure. After that proceed to close grip bench press, 30kg max on the olympic bar. Then it's the dumbbell one arm tricep extension max 10 kg dumbbell. Next comes seated triceps press, max 20kg. I end up with decline bench skull crushers and dips again in the end to failure..

I keep changing the excercises every month as repeating the same workout for long periods of time makes the body used to it..

I suggest if you want to check out all the workouts go here .. Bodybuilding.com - Exercise Articles - Bodybuilding.com and choose the top rated ones and see which ones suit your body best. To know your strength, you should keep testing your limits.

- - - Updated - - -




Thanks a lot sir

You are one of the few people I've seen who focus more on the contraction of the muscle and form, instead of boasting about higher weight. Personally, I find that correct form where I am able to control the weight, even if its lighter, always gives me more stimulation then weight I can't control as well.

People can learn a couple of things from you:
1) It doesn't matter how impressive your physique is, it matters how much you have progressed with it since you started.
2) There's little reason to be shy, in terms of posting pictures for others to critique. It's the best way to motivate others as well as spot any flaws.

I had an upper body day today. Went on an empty stomach just as I got up. Kept the weight light, 58KG bench press for 12/12/10 Reps and then dropped it further down to 55 for a rep maxout. Going for my usual 62-65kg drags my reps to the 6-8 rep range which I find is not as effective on me.

The maximum break I take is 45 seconds or a minute, that works best for me. Intense workout, good contraction, what else could I ask for.
[MENTION=22906]WAQAS ADEEM[/MENTION], I'm really curious to know more about your experience with supplements. Have you tried any pre-workout supplement? If so, did you see any benefit?

 

[Ashad Razavi]

You are one of the few people I've seen who focus more on the contraction of the muscle and form, instead of boasting about higher weight. Personally, I find that correct form where I am able to control the weight, even if its lighter, always gives me more stimulation then weight I can't control as well.

People can learn a couple of things from you:
1) It doesn't matter how impressive your physique is, it matters how much you have progressed with it since you started.
2) There's little reason to be shy, in terms of posting pictures for others to critique. It's the best way to motivate others as well as spot any flaws.

I had an upper body day today. Went on an empty stomach just as I got up. Kept the weight light, 58KG bench press for 12/12/10 Reps and then dropped it further down to 55 for a rep maxout. Going for my usual 62-65kg drags my reps to the 6-8 rep range which I find is not as effective on me.

The maximum break I take is 45 seconds or a minute, that works best for me. Intense workout, good contraction, what else could I ask for.
@WAQAS ADEEM, I'm really curious to know more about your experience with supplements. Have you tried any pre-workout supplement? If so, did you see any benefit?

You know they say slow progress is better than no progress at all. But I would suggest you to eat two-three bananas half an hour before hitting the gym. Whenever I've gone on an empty stomach, I didn't have the same strength as on the days I go after eating.. But maybe that suits you best.. I totally agree with your first statement. Lift what you can lift with the proper form, contraction and muscle tear, it even gives you a better pump.
I have legs today after 8 days, one thing for sure is tomorrow, getting on the toilet would be a damn tough task

 

[Yasir]

You know they say slow progress is better than no progress at all. But I would suggest you to eat two-three bananas half an hour before hitting the gym. Whenever I've gone on an empty stomach, I didn't have the same strength as on the days I go after eating.. But maybe that suits you best.. I totally agree with your first statement. Lift what you can lift with the proper form, contraction and muscle tear, it even gives you a better pump.
I have legs today after 8 days, one thing for sure is tomorrow, getting on the toilet would be a damn tough task

I used to have a preworkout meal an hour or two before I used to hit the gym. I recently started using Jack3d, a preworkout supplement, and they require you to take them on an empty stomach. Feel no lack of energy whatsoever.

I had my leg day 2 days ago, I still can't bend my knees. -___- Ass to the ground!

 

[WAQAS ADEEM]

[MENTION=14162]Yasir[/MENTION]

I have no eperience with post and pre workout supplements.
Reason : i never used them.

Back in 2008 i gathered money and bought a Whey Gold standard Box from an original store in RWP...authentic one.
After consuming it, i really regret that purchase, it even didnt make a single percent effect on my body. All crap.

Supplements are really expensive and should be carried on forever till you exersice, so just avoid them and eat healthy fat free and protien enrich diet, fresh vegies and fruits, milk (No packet milk), nuts, beans.

All natural and just natural stuff.
Even though these supplements dont have side effects.

Side effects are associated with roids and harmone enhancers.
U can take amino tablets if u can find good ones, they also dont have side effects.

Rest between sets is great if u r doing 45 sec, one min is ok.

When i squat my rest period goes high due to much fatigue on every squat and hack squat set

 

[Ashad Razavi]

I used to have a preworkout meal an hour or two before I used to hit the gym. I recently started using Jack3d, a preworkout supplement, and they require you to take them on an empty stomach. Feel no lack of energy whatsoever.

I had my leg day 2 days ago, I still can't bend my knees. -___- Ass to the ground!

Ohh then that's something else. I haven't consumed anything other than whey protein, neither do I intend to. I'm taking BSN Syntha-6. It is amazing man.

 

[Yasir]

Ohh then that's something else. I haven't consumed anything other than whey protein, neither do I intend to. I'm taking BSN Syntha-6. It is amazing man.

I just bought a tub of that a few weeks ago, posted a photo a page or two back. It tastes great and its recovery effects are pretty awesome. Especially since its a protein blend, keeps your stomach full for a while.

What I don't like about it is that it only has 22g protein per scoop, in a 50g total scoop. So, that means that the protein content in the whole tub is less than half. I can get carbs and fiber in from other sources, I'm essentially paying for the protein. With 51 servings in a tub, I don't think it is as economical as an 81 serving tub with 26g per scoop.

Then again, amino acid profiles vary from protein to protein.

and you should DEFINITELY give creatine a shot. It's one of the cheapest supplements out there, all natural, and can really boost your efforts in the gym. Would highly recommend the investment.

 

[Ashad Razavi]

I just bought a tub of that a few weeks ago, posted a photo a page or two back. It tastes great and its recovery effects are pretty awesome. Especially since its a protein blend, keeps your stomach full for a while.

What I don't like about it is that it only has 22g protein per scoop, in a 50g total scoop. So, that means that the protein content in the whole tub is less than half. I can get carbs and fiber in from other sources, I'm essentially paying for the protein. With 51 servings in a tub, I don't think it is as economical as an 81 serving tub with 26g per scoop.

Then again, amino acid profiles vary from protein to protein.

and you should DEFINITELY give creatine a shot. It's one of the cheapest supplements out there, all natural, and can really boost your efforts in the gym. Would highly recommend the investment.

What I do is add two or three egg whites and 4 spoons of yoghurt in it to make it more juicy and maximize the protein amount..

 

[Yasir]

What I do is add two or three egg whites and 4 spoons of yoghurt in it to make it more juicy and maximize the protein amount..

Hahaha I have never tried putting eggs into a shake, the idea just sounds gross to me. Yogurt wouldn't be too bad an idea though. I barely get time to blend a shake together, I just pop a scoop in, put some milk in the shaker cup and take it with me.

Also, guys, please post your playlist as you come along. I am really running short of stuff to work out to.

 

[Ashad Razavi]

I can't even tell if there are any egg whites, it blends in well and helped me gain a good amount of muscle gain
I was about 66kg 6 months back, now I'm at 74