SC2SEA.com - Starcraft 2 SEA eSports Community Site

Reblogging Image Link: http://imageshack.us/photo/my-images...gym352012.jpg/

Your a handsome fella, gl with the gymming.

Hihi, I have a great deal of knowledge on bodybuilding/ dieting. Just let me know what days you are able to workout on and I can create a program for you.

edit; also add how much you currently weigh

thx

I used to do a lot of gym stuff for about 2 years (I have been slack recently) and i took my body from about 60 odd kilos (i am about 170cm tall) to 78 kilos and idealy i would love to be at about 90 kilos, I would say that the most important things are:

- Technique with lifting
- Diet
- Consistency

I could go into a stupid amount of detail but ill try summarize this as best as possible without it turning into a massive block of text.

Consistency

Now this might sound like a given, yeah you go to the gym and you go say 3 days a week and you do your routine blah blah blah.. BUT it takes real commitment to actually GET BETTER at what you are doing. just like starcraft, you need to focus heavily on what you are doing and how you are going to do it. When i am talking consistency i am talking right down to the individual lift consistency, all the way up to turning out each day you planned to all the way to everything you eat. Discipline is paramount if you really do want to get ripped. to get your body down to 5% body fat with that much muscle is just something that your body won't naturally want to do. you need to FORCE it to get to that level and the only way you are going to do it is though regular and well planned "practise" - just like starcraft.

Diet

This is the one i personally found the hardest, by far in the way the hardest. I actually find that my diet is the thing that holds me back from that 90 kilos so much.

and just quickly DO NOT EVEN CONSIDER NUTRITION UNTIL YOU EAT SOMETHING FOR BREAKFAST!!! I CANNOT EMPHASIZE THIS ENOUGH!!!

Now a word of warning, take every piece of diet advice with a grain of salt, (no pun intended) as everyone has a different body type which will need to have different needs/advantages/disadvantages. But the way ill explain it is from my personal diet and my situation and hopefully you can gleen some information from it.

I am a pretty small lad and i am pretty sure i am an exomorph, someone please correct me on this. My body will all ways want to shed weight not put on fat and its particularly hard for me to do long distance running. However my body is really good at explosive type movements such as sprinting. At the time i was working as a tradie and i was working 42 hours a week. So i was eating 6 meals a day, for breakfast i was eating 3 eggs with WHOLEGRAIN bread (The bread is really important), Morning tea i was eating 3 pieces of fruit Lunch was 2 salad sammos w/ lettuce tomato ham and whatever other veggie i had available at the time. For afternoon tea (i would often have to eat maccas because i was suffering from lack of salt in my system on hot days. drinking 7 liters of water a day and sweating most of that out) was often some tea and some form of dairy (eg cheese sammos) my daily protein supplement and then i would go to the gym. For dinner i wasn't often strict on this but something that generally had a decent amount of meat in it - i went though a patch where i was eating hlaf a kilo of boiled chicken at dinner. and then for supper something light like maybe some fruit or instant noodles when i was being slack :/

It was hard, and you probably don't need to eat that much if you are not doing really physically work AND smashing out 4 days a week at the gym. But as a guideline for you, start off on 6 meals a day and keep portions SMALL. This is important otherwise it will start doing the opposite of what you want. Avoid simple sugars -candy and such is a given, however dark chocolates over 70% cocoa are actually really good for you ^_^. Try not to eat bacon and beef they actually slow down the protein synthesis in your body and give you a reverse effect.

If you are finding 6 meals straight off the bat hard, try eat 4 substantial meals, maybe Breakfast Morning tea, late lunch and dinner. Also cut the simple sugars, all of them. Again gonna be hard but totally worth it i started seeing results 2 weeks later just from 4 sessions and a diet change. As a guideline, about 10000 kjs is what you should be aiming for a day incld you supplements. If you can't stomach it, try a supplement.

Supplements

There are a heap of different supplements out there. but as a general rule they can be sort of generally classed into:

Pre trainers.
Protein supplements.
Recovery supplements.

Now let me say it now pre trainers ARE NOT WORTH IT, they are a cheap shortcut around a solid diet and they can actually cause muscle loss, rather than muscle gain. One i used to thy was called "No Xplode" it was pretty cool and fun, but i started lifting less and lost a bit of muscle doing it. It was a mix of Caffeine Tourine (same stuff in red bull) and a stupid amount of vitamins and minerals that got your body stupidly fired up and over hyped. (first time i tried it i didn't sleep for 48 hours after a full days working on the site, and gym) See what caffeen and other pre trainers will do is FORCE energy out of your body, while this can be a (good?) thing if you are trying for cardio fitness your body will react poorly to over stressed muscle and releases the stress hormone which kills your development.

There are two main types of protein shake out there. MASS GAINERS and LEAN PROTEINS. For me personally i needed a mass gainer, because i was not eating enough. Mass gainers have a lot of carbs in them (usually a 50/50 mix of protein and carbs) while a Lean protein is closer to 80% protein. if you are eating enough you shouldn't go down the mass gainer path.

Also i would not suggest a recovery supplement straight away. Again these can be misused and have a negative effect in the light of a poor diet. But as for my experience i was on a supplement called glutamine, its basically a basic sugar that your muscles can just straight away and is really really good for day after/during. Again just like the no explode, it will shit on you if you don't eat proper and it is most certainly a buy not pay later system if you preload with it or use it during a session. Again i was on it because of my trade, so that i was able to keep up. i never used it at the gym.

My shoulder

I tore all the ligaments around my AC joint playing Union. And i saw a physio before putting big weights on it. I would suggest seeing a physio before any big lifts like dead lifts, squats or 45 leg press. Messing up with 100kg on your back is not fun, happened to my mate whom i was spotting.


Routine

I saw notorious' post and i'll leave it with him.

If i have forgotten anything or just plain messed something up by accident let me know, if you want me too add more i would be happy to. Just remember;

You would rather experience the pain of discipline, rather than the pain of regret.

Happy lifting ^_^

I really wanna rep Mazaire for that wonderful post but i can't

Hey,

I am trying to pm you but every time i try i get an error.

I am in the same boat as Paro (Except my boat is bigger as it needs to hold more weight)

If u can hit me up with a pm so i can actually msg to you that would be great .

Thanks mate
Venom

sure, np ~ I will send one now

edit: im unable too aswell, it is coming up with error and asking if i want to search the site lol O.o

I am 17. weighing in at 79KG. I am willing to go to Gym anywhere up to 4 times a week, any combination of days!

Start off with Mark Rippetoe's starting strength.

Work out your macro's (fat, carb, protein) and then go to www.fitday.com and workout your meals from there.

Could look into Paleo and crossfit if you wanted more whole body stuff though.

Also, you're going to want more pics then just that mate, try these for pictures too:
- Quad Flexing
- Double bicep flex (from front)
- Double Bicep and back flex (from back)
- Side on pic
- Side on flexing triceps

This is by far the most helpful post I have gotten with regards to my lifting - EVER. Thank you so much for that. Also, I generally have trouble following a strict diet, and I seem to be increasingly hungry despite eating 6 meals a day. Should I just eat more at each sitting? For instance, my breakfast was made up of 2 apples, half a rockmelon and a handful or so of grapes. I feel as though that is too much, however as I said I still feel hungry afterwards. My next meal generally leaves me in the same situation, and I'm unsure how to go about it, as I do not want to screw up the nutritional side of it and have trouble gaining muscle.

Personally, I think a mass gainer would better suit me, but again, I'm not exactly certain.

I've been to the physio, who suggested strengthening. I've been playing soccer again and my knee is flaring up again, causing me to limp. I may go back in the near future to see if I have done something to it again.

Finally, what body type would you suggest I have? I'm thinking mesomorph?

and Mayo, I was going to do that, but I thought it would be weird to ask my mum to take photos of me in weird poses without a shirt on

My old man has been a Gym Junkie for like..... 30 years? he looks like hes on steriods but he ain't lol.

I don't know all the details of working out etc.

But what I do know is that when starting out... do not even bother much with arm curls, leg curls and all the small excercises (whatever you call them all). What you want to be doing is all the core strength exercises such as;

- Dead Lifts
- Squats
- Rows
- Bench Press

You will cut fat and get big MUCH quicker starting with these core excercises then the others.

My old man has I think 6 meals a day. Eating like oatmeal (porridge), stupid amounts of egg whites, orange juice for brekky (theres a protien shake in there somewhere as well). Lots of chicken, fish,steak, turkey, veggies and fruit.

At your age, don't bother with all the supplements. Generally speaking, a lot of those supplements are required for older people whos bodies produce less <place supplement here> then what say someone your age does. Especially when you get into all those hormonal supplements.

However, if you do have the money to spend some cash on supplements. The only 2 you will need is;

- Creatine
- Whey Protien Isolate

Errrr, only other things I remember is;

- When in the Gym, keep you sessions short and sweet. Any longer then an hour (it may be 45 minutes?) and this is bad for you.
- Take the Creatine and Protein I think it's an 1 hour before and like 1/2 hour after your training session.
- Apparently it's some kind of "secret" to have an apple a 1/2 hour before a training session. No idea wtf this is for. Just remember Dad saying this.
- Starting off, do not train anymore then 3 times a week. Theres a fine line between over training and under training. I think when you start off you should only start with 2 training sessions?

Well.. thats all I remember anyway. Personally, I cbf going to the Gym coz it reminds too much of of the amount of times Dad would only ever talk about health all the freaking time + going to the gym and looking at himself in the mirror lol! Gym Junkie!

Exomorph? lol. Are you like a skeleton?

Can't remember all the body types, but from vague memory it's;

- Ectomorph (I think this is the skinny one)
- Endomorph (I think this is the big boned one, generally fat)
- Mezomorph (Genetically gifted, the ones who can go to the gym and don't need to work as hard as the other body types yet recieve twice the amount of gains :s)

Correct my spelling if it's wrong...

EDIT: Actually, I think it's important you find out which body type you are at it plays a big role into how you should be training in regards to how many reps and sets you should be doing.

Yeah, I'm unsure, I think im the Mesomorph body type. Thanks for your help Bloodmyst! I'd rep if I could!

Seriously though, Mark Rippetoe's starting strength.. get on it... right now...