The RA Fitness Centre

I thought I might start a thread in which we can ask questions, give tips and have general discussions relating to health & fitness

Personally... I love exercise! I'm addicted to the intense endorphin rushes I get after I finish a hard run, and I love making my muscles ache in the gym

So....
What do you do to keep in shape, if anything?
Do you go to any gyms? Which ones?
Do you watch what you eat too, or just eat whatever? (I need nutrition advice - I don't really know what I should be eating)

I stick to a low carb diet (not religiously or anything but in general) and avoid simple carbs where I can replace them with more complex carbs. I also pretty much completely avoid junk food eg pies, maccas, chips, lollies etc, sugary soft drinks and eat lots of fruit instead.

I try to walk at least a few Kms on weekdays when I have time, usually walk about 3Kms home from work every arvo unless it's raining. I also do at least 1 big walk for a few hours on the weekend, more if I can

At the moment I try to do three or four weights sessions per week (usually ends up being two or three). I'm a member of both Zest in Mitcham and The Sports Hub at Adelaide Uni.

I also try to squeeze in two or three runs each week (ranging from 4.5 to 13km), and I always do them as hard as I can (not sure if that's the most effective way to gain fitness, but I don't like taking it easy). Now that I'm at Zest, I plan on doing a weekly 20 min ergo as well (ex rower here!).

At the moment I eat a hell of a lot. A lot of red meat, chicken, cereal and fruits goes down my gullet, as well as 4 to 6 litres of water each day.

I'm interested in knowing what I should be eating to make the most out of my exercise. Eg. what and when should I eat in relation to a run or a weights session? I try to eat a meal with a fair amount of red meat and/or carbs within an hour of doing a weights session, and I generally aim to have a high-carb meal the day before I go for a run. Someone told me years ago that that was the thing to do

I really need to do more regular excercise. Would anyone be willing to organise an RA gym session thingy ma-jiggy?

QUOTE (DJ Ben @ Jun 3 2004, 06:23 PM)

I really need to do more regular excercise. Would anyone be willing to organise an RA gym session thingy ma-jiggy?

What would this RA gym session thingy involve?

dance like crazy for a few hours every week end

walk a fair bit around work and on week ends



thats it

QUOTE (Aaron @ Jun 3 2004, 06:31 PM)

QUOTE (DJ Ben @ Jun 3 2004, 06:23 PM) I really need to do more regular excercise. Would anyone be willing to organise an RA gym session thingy ma-jiggy? What would this RA gym session thingy involve?

Not entirely sure to be honest. I've never been to the gym before but would like to to. I suppose I'd only wanna go if I friends to go with, and maybe that could be either a group or a few of us from RA going together...dunno...

It would be hard to organise gym session times in my opinion due to everyone living all over the place and the driving times would be bastard.

Sure, it was a thought.

Unless people would be keen to say arrange times at different gyms on different days and rotate to make it more accessible to others....

exercise.. erm.. punching bag, thats about it [in winter] will go for a run, swim etc in summer.
brown hill creek is also lots of fun, especially in winter. ooh the memories!!

as far as food goes.. eat lots of salad, chicken, fruit etc.. little to no red meat.

QUOTE (DJ Ben @ Jun 3 2004, 07:33 PM)

QUOTE (Aaron @ Jun 3 2004, 06:31 PM) QUOTE (DJ Ben @ Jun 3 2004, 06:23 PM) I really need to do more regular excercise. Would anyone be willing to organise an RA gym session thingy ma-jiggy? What would this RA gym session thingy involve? Not entirely sure to be honest. I've never been to the gym before but would like to to. I suppose I'd only wanna go if I friends to go with, and maybe that could be either a group or a few of us from RA going together...dunno...

There are a few RAers at Zest Mitcham. I know of me, LightningChyld and tekJuliet so far, and buffins is looking at joining up in a few weeks. Plus I understand a few other RAers have been talking about joining Zest soon.

It's pretty expensive as far as gyms go, but you get all the facilities you'd need (i.e. weights room, cardio room, rooms for classes, pool, spa, sauna...).

Also, on the matter of arranging session times, you can always organise to go to one of the scheduled classes with someone.

Or if you want to do a weights/fitness session on your own terms, it shouldn't be that hard to organise to go with one of the friendly RAers. And you really only need one or two people to go with - more than that and it becomes a bit crowded and slows you down a bit....

well this is my kind of thread!
i love exercise and fitness.

my current thing is an exercise bike...about 40 mins a day. last year i did heaps of skipping which was great fun, but cycling is low impact! a good aerobics session about once a week helps mix it up and is fantastic!

food, well very healthy! lots of fruit and vegies. although i have a huge sweet tooth (damn nutella and chocolate, its sooo good!)
i never eat fast food.....havent had maccas, hungry jacks etc in years!

i go to the gym for about 40mins everyday just to keep fit and toned.
i have a a routine i do every second day which consists of 20mins on the tredmill 8different machines that i have to do 50 of each on. every other day i do 20mins on the bikes 20mins on treadmill and 10mins on rowing machine.

but i dont eat very well i cook for cooper early then by time i feed bath and bed him all i cant be fuked eating is chis or wedges

QUOTE (Funshine @ Jun 3 2004, 08:53 PM)

i have a a routine i do every second day

Do you ever find your routine gets kinda... stale? I find I have to change my (weights) routine every couple months, otherwise I start to get bored with it...


You mentioned you use the rowing machines... it made me think of how I cringe when I see most people on those things! Most people have no idea how to use 'em! Most gym instructors don't really know either

ive had the same routine for almost 3 years and its worked.

QUOTE (drexciya @ Jun 3 2004, 09:17 PM)

ive had the same routine for almost 3 years and its worked.

What is it?

aaron do you want to bulk up in your weight session or produce lean muscle?

i train 5 nights a week in the gym doing weights, im currently tring to crack the 100kg mark, i want to fight heavy weight at the end of next year so i am bulking right up so that when i spend more time training muay thai ill come back to about 93 kg.

just ask your questions mate my best mate is a personel trainer who has trained some austailasian champs so i know quite a bit about weights and hard physical training.

ill do my best to answer them

QUOTE (Aaron @ Jun 3 2004, 09:03 PM)

QUOTE (Funshine @ Jun 3 2004, 08:53 PM) i have a a routine i do every second day Do you ever find your routine gets kinda... stale? I find I have to change my (weights) routine every couple months, otherwise I start to get bored with it... You mentioned you use the rowing machines... it made me think of how I cringe when I see most people on those things! Most people have no idea how to use 'em! Most gym instructors don't really know either

um ive only been goint to the gym 4a few mths to lose baby weight. but there is foxtel in my gym and a friend goes aswell.

im not to bad at the rowing machine, i find afta a few mins my bak isnt very straight. sumtime ill spend a little while in the cardio lounge instead or do the circuit

you shouldnt stick to the same program for more than about 4 to 6 months, your muscles get used to the program and slow there growth rate down

QUOTE (fataldose @ Jun 3 2004, 09:29 PM)

you shouldnt stick to the same program for more than about 4 to 6 months, your muscles get used to the program and slow there growth rate down

ive only been going for about 2mths... so after 6mths should i make an appointment 2see a personal trainer so they can do my a new one?

QUOTE (fataldose @ Jun 3 2004, 09:29 PM)

you shouldnt stick to the same program for more than about 4 to 6 months, your muscles get used to the program and slow there growth rate down

that explains y i haven't been losing much weight from riding my bike 2 skool for 2 years

QUOTE (fataldose @ Jun 3 2004, 09:27 PM)

aaron do you want to bulk up in your weight session or produce lean muscle?

A bit of both, I guess. At the moment I weigh about 79kgs and would like to put on maybe 5 or 6 more kilos of bulk. But I'm also hoping to get a little more definition, especially around my abdomen. I don't want to give up my running though because I put fitness ahead of physique, and also I enjoy running too much to stop.

I'm not sure what to ask yet so I'll just tell you what I do at the moment and you can tell me what's wrong with it if you like:

At the moment I have a split routine - in one session I'll work on my pecs, triceps and legs, and in the next session I'll do my back and biceps. I avoid doing specific shoulder exercises at the advice of my physio as I permanently injured my right shoulder when I was younger. The only exception is that I do 4 sets of 15 forward raises with each arm with light weights to strengthen my shoulders and pull them back a bit. I start every session with a 20 minute ab and lower back workout - mainly abs though.

I'll usually do 4 sets of up to 15 reps for each machine/exercise. On the pec/tri/leg day I'll do pec-deck (only 3 sets), incline bench press (2 or 3 sets), two tricep exercises (change them regularly), leg press, calf raises and hamstring curls. On the back/bicep day I'll do lat pulldown, seated row, reverse flys and bicep curls (5 sets of 15 each arm).

How's that sound? At the moment it's working pretty well for me. I used to do heavier wieghts with less reps (8 to 12 each set) but ever since I've changed to more reps/lower weights, I've gained a shitload of bulk and I'm stronger than I've ever been, especially in my back.

I should probably mention that before most of my weights sessions, I do a high intensity cardio workout (usually a long run). I'm not sure if doing that before weights is a good idea or not.... do you reckon it is?

One word:

Pilates. Dont watch one of those gay dvds, do it right and you will notice the difference within weeks.

How many times a week do you do it, Matt?

Ahh the wonderful world of gym and fitness, great fucken stress release init. I'm just starting to get back into gym and training again after a slack few months.

at the moment i am doing a lot less fitness activities than i am used to. I used to play footy twice a week as well as indoor soccer once and footy training twice also.

Now that i need a knee re-con i am restricted in what i am allowed to partake in.

I run 2-3 times a week roughly 5km.
I play indoor cricket once a week (sometimes twice)
I play indoor soccer once a week still

I also do weight training 2-3 times a week although it doesn't really show (mainly due to weekend activities).

I do Pilates (reformer Plus) twice a week, I try to squeeze in other stuff (yoga, ball) every now and then but I dont have enough time.

I have tried body balance but I am still undecided on that. The aim of body balance was to extract the "best" from pilates, yoga and similar exercises and create some new-age all-singing, all-dancing thing. I think they extracted the wankiest things they possibly could from both styles and developed an hour long session of social masturbation tailor designed for those that cant extract themselves from reality TV and sex in the city.

QUOTE (fataldose @ Jun 3 2004, 09:27 PM)

aaron do you want to bulk up in your weight session or produce lean muscle? i train 5 nights a week in the gym doing weights, im currently tring to crack the 100kg mark, i want to fight heavy weight at the end of next year so i am bulking right up so that when i spend more time training muay thai ill come back to about 93 kg. just ask your questions mate my best mate is a personel trainer who has trained some austailasian champs so i know quite a bit about weights and hard physical training. ill do my best to answer them

YES SCOTT AND I,LL STILL KICK YOUR ASS!!! me and you in the ring babababahhhhhhhaaaa!! o,k kids heres sum advice wana bulk up eat protein to death and little carbs e.g chicken breasts and egg whites (NOT THE YOKE TO HIGH IN COLESTERAL) and lots of em i mean a carton a day in a drink and protein powder. lift heavy weights maximum 6 reps if you can do ten or eight reps you can lift heavier for six . always train ya legs they are the biggest body muscle and the strongest so squats and leg press till you almost throw up.
i could go on and on.... if you just want to stay fit and lean cant help ya BUT IF YA WANNA BULK UP use tis guide.

ok aaron here i go.......

luckily i know you and your body type(no we are not fags) or giving any advice on here would be rather stupid as everyone is different.

it is extremely hard to bulk up and lean up at the same time as they both require different diets and different training methods that conflict with each other, what I suggest you do is concentrate on bulking up first, get to about 2-3 kilo above your desired weight then change your diet and increase your cardio work outs and change your weights program.

now with your program the one thing i picked up on is you said "now i have lowered my weight i have gained lots of strenght and bulk"

what this tells me is technique, when you were lifting heavy weights you may have not been usung the right technique and concentrating on the weight rather than getting the specific muscle group you are working on to preform so lowering your weights was a VERY good move, just last night at the gym i had a young fella come up and say scottie im not getting any bigger im lifting big weights and nothing is happening, i watched him do his next set, the first thing i said was drop those 10kgs of the bar and so it again slower, he couldnt believe it his cheast was burning.

now that it seems like you have the right technique to build bulk you do need to lift heavy weights but in your case with your shoulder you need to do it slower. you should also have a heavy day and a light day. for example

when your split is going to be doubled in the same week then do both light, when its going to be once in the week do it heavy...if you dont understand ill explain in another post or this will be a novel.

with your work out you should do a min of 4 sets on heavy nights with the reps like this, 12 , 10 , 8 , 6 you should only be able just get the 6th one out, if you go to 8 or 10 add more weight next time, this will throw you strenght through the roof.

always warm up on the bike first but dont do a massive run before hand, you will burn up energy needed to aid your muscle growth.

i wouldnt recomend doing lower back before you work out or your abbs, you use both these muscles with out know during your entire workout, they are only small muscle groups and you can damage them, well abbs not so much but lower back needs about 100hrs rest time before anither workout on that particular group.

before gym i used to be 68kg im now 95kg so what i know works very well

any thing else mate

For good fats read unsaturated fats e.g. egg yolks, avocado, etc. These are essential to your diet in general!! For putting on muslce in particular, egg yolks provide a lot of the essential BCAA's.

benj2.0: It is a commonly held misconception that you can turn fat into muscle. This is not true. You burn off the fat and build muscle. For that you need protein and lots of it, but don't think of just eating protein without working out as you'll just turn into a fat fuck.

If you go back a hundred posts or so I'm pretty sure Fataldose and I have done a more detailed rundown covering the same territory....

A couple more handy pointers: limit sodium and sugar intake and make sure the majority of your carbs are fibrous.

Oops... just got back from the gym and jumped the gun and responded before properly reading other posts.

hi

just been reading this thread. havent got through it all yet but was just wondering what the best whey protein isolate to get would be (i.e. brand)? where do you get it from and how expensive is it? how often and when do you use it? how long will a contanier last?

also, where do you get testosterone booster ultimate male fuel from? is this safe to use? what does it actually do? how much is it? how do you use it? how long does a container last?

im new to the protein supplements thing so i have heaps of questions to ask.

=)

hmm, just ran from uni to the torrens weir and back.. anyone know where i can find the distances of the tracks along the river?

might go check bej2.0 and mich's posts earlier in this thread...

QUOTE (trashy_chica @ Jul 5 2005, 02:03 PM)

hmm, just ran from uni to the torrens weir and back.. anyone know where i can find the distances of the tracks along the river? might go check bej2.0 and mich's posts earlier in this thread...

B put a map of the trails in his post.... not sure how comprehensive it was tho

*takes a look* not very... don't see torrens weir on there. Where is it trashy??

This post has been edited by mich on Jul 5 2005, 02:11 PM

QUOTE (aural b @ Jul 5 2005, 02:03 PM)

hi just been reading this thread. havent got through it all yet but was just wondering what the best whey protein isolate to get would be (i.e. brand)? where do you get it from and how expensive is it? how often and when do you use it? how long will a contanier last? also, where do you get testosterone booster ultimate male fuel from? is this safe to use? what does it actually do? how much is it? how do you use it? how long does a container last? im new to the protein supplements thing so i have heaps of questions to ask. =)

I was also wondering the same thing... Me and my training partner went halves in redbak strawberry protein shit.. but im pretty sure i heard someone say that redbak was pov(he's the one who bought it).. so which do you recommend?

http://www.musclegaintips.com/

It's funny how that bloke looks bigger than me!! fuck!

but measurement wise.. im 43" chest, 16.8" bicep

the bloke is tiny LOL... freakin photos, making me feel small! screw you hahahaa

30pounds in 12 weeks, thats what 12 kgs? spose you could do it, but the bloke naturally has shit low bodyfat, which is a bonus! im like 15% wouldnt mind being 7%
maybe if i took all his advice and ate better and more im lazyyyy


anyways!! spose he looks good, and its a business! luv the bottom! 14 skinny guys reading this ! haha

This post has been edited by Lucas on Jul 5 2005, 02:13 PM

that dude turned form a pygmy into a buff pygmy

Still a runt though!

QUOTE (mich @ Jul 5 2005, 03:08 PM)

*takes a look* not very... don't see torrens weir on there. Where is it trashy??

damn there is no scale anyways.. might find me a better city map at home and check the scale...

well its just before port rd, on the crappy map u can see the trail CROSS the torrens between morphett bridge and port rd. its not that far i guess... i am going to start looping from hackey bridge to the weir.. maybe pt rd by the end of july!

according to whereis.com.au the distance from port road to hackney road is 5.32 k's on foot along the main roads, the trail is probably a bit longer because its not as straight a path as following the main roads. I'd say your run one way now would be just under 5??? If the weir is where I think it is!!!

ahh yeah, i just crudely measured the distance wit a piece of string and the whereis.com.au map... its about 5kms, the loop i am running now! woah thats stacks! no wonder i was wrecked when i finished! so yeah, the hackney to pt rd will be a decent distance to achieve in another month

how long did it take you?? you're doing well!!! you'll be up there in the city to bay finalists in no time!

ummmm i think it took me... err...40 or so mins? maybe more? yeah i am pacing along, gotta work on motivation!! i like to stop didnt stop during my loop tho, except to stretch at the weir...

that's good tho babe.... I'm at 30 minutes without breaks and pushing it a little more than is comfy....

i've gotta get my act together and really start working it if I'm going to do this city to bay....

starting with winter enchanted this weekend and 12 hrs of dancin.. that ought to do wonders for my fitness!

mm last EF was the biggest work out ever... damn i was fit last summer. pfft sif goto gym just go raving dammit!

if there were a decent rave every weekend that'd work for me... i die if i don't get allot of exercise every week.... damn desk job!

QUOTE (aural b @ Jul 5 2005, 02:03 PM)

hi just been reading this thread. havent got through it all yet but was just wondering what the best whey protein isolate to get would be (i.e. brand)? where do you get it from and how expensive is it? how often and when do you use it? how long will a contanier last? also, where do you get testosterone booster ultimate male fuel from? is this safe to use? what does it actually do? how much is it? how do you use it? how long does a container last? im new to the protein supplements thing so i have heaps of questions to ask. =)

ill explain it simply

the protein im usuing now is optimum nutrition and is $85.00 for 2.25kg and taste fantastic when mixed with water and it mixes perfectly no lumps of shit, i prefer to mix it with water as its easier to drink less stress on the kidneys and most protein powders when mixed with milk quadroople in sugar content.

ultimate male fule is a good product or tho there are plenty of other test boosters id prefer.

one for instance is muscle jack, it has a estrogen blocker in it which in turn gives you more test because....as you raise your test levels your estrogen raises as well and this is bad for muscle building, the lower your estrogen and the higher test the better.

another thing is there is no point raising your test levels if you dont train like a fuckn animal busting your nut everytime you train and if you dont eat your self sense less.

raised test levels increase your metabolic rate so you need to eat a fuck load or you will go no where or worse still and i have seen it BACKWARDS.

all these products are avail from australian muscle and fitness goodwood rd or on the net at www.bodybuilding.com but you will need a credit card as its from the states.

and yes
im still waiting for my shit

hurry up, and fataldose is waiting for me :P
lol

the protein is good yup, i buy 4.5kgs at a time from BB and it costs like $125AU

QUOTE (benj2.0 @ Jul 5 2005, 02:55 PM)

mm last EF was the biggest work out ever... damn i was fit last summer. pfft sif goto gym just go raving dammit!

Theres a difference between being skinny and being healthy

QUOTE (Lucas @ Jul 5 2005, 03:13 PM)

and yes im still waiting for my shit hurry up, and fataldose is waiting for me :P lol the protein is good yup, i buy 4.5kgs at a time from BB and it costs like $125AU

i think we need to pay a little visit to customs mate the fuckers.

we will prog get over there and everyone of them is fuckn massive from all our shit the stole

QUOTE (LovelyDrift @ Jul 5 2005, 04:22 PM)

QUOTE (benj2.0 @ Jul 5 2005, 02:55 PM) mm last EF was the biggest work out ever... damn i was fit last summer. pfft sif goto gym just go raving dammit! Theres a difference between being skinny and being healthy

QUOTE (trashy_chica @ Jul 5 2005, 03:28 PM)

QUOTE (LovelyDrift @ Jul 5 2005, 04:22 PM) QUOTE (benj2.0 @ Jul 5 2005, 02:55 PM) mm last EF was the biggest work out ever... damn i was fit last summer. pfft sif goto gym just go raving dammit! Theres a difference between being skinny and being healthy

haha yeah obviously

i meant it in the context of i could run 5-6k easy and was nrgized when i went out, now im behind a desk and well.. its not quite the same

QUOTE (fataldose @ Jul 5 2005, 03:26 PM)

QUOTE (Lucas @ Jul 5 2005, 03:13 PM) and yes im still waiting for my shit hurry up, and fataldose is waiting for me :P lol the protein is good yup, i buy 4.5kgs at a time from BB and it costs like $125AU i think we need to pay a little visit to customs mate the fuckers. we will prog get over there and everyone of them is fuckn massive from all our shit the stole

yeh no shit!

I await my reply from BB, either way mate, theyre paying for it.

They dont have insurance as an option, so It's either included or their at fault.

Im not losing my package cos of them or customs!! fck that!

no one seems to be able to help me, customs can't find it without a ref number, australian post has no idea.. what the fuck do these people get paid for? i reckon someone at customs stole it! mmmm

we'll see!

QUOTE (fataldose @ Jul 5 2005, 04:02 PM)

QUOTE (aural b @ Jul 5 2005, 02:03 PM) hi just been reading this thread. havent got through it all yet but was just wondering what the best whey protein isolate to get would be (i.e. brand)? where do you get it from and how expensive is it? how often and when do you use it? how long will a contanier last? also, where do you get testosterone booster ultimate male fuel from? is this safe to use? what does it actually do? how much is it? how do you use it? how long does a container last? im new to the protein supplements thing so i have heaps of questions to ask. =) ill explain it simply the protein im usuing now is optimum nutrition and is $85.00 for 2.25kg and taste fantastic when mixed with water and it mixes perfectly no lumps of shit, i prefer to mix it with water as its easier to drink less stress on the kidneys and most protein powders when mixed with milk quadroople in sugar content. ultimate male fule is a good product or tho there are plenty of other test boosters id prefer. one for instance is muscle jack, it has a estrogen blocker in it which in turn gives you more test because....as you raise your test levels your estrogen raises as well and this is bad for muscle building, the lower your estrogen and the higher test the better. another thing is there is no point raising your test levels if you dont train like a fuckn animal busting your nut everytime you train and if you dont eat your self sense less. raised test levels increase your metabolic rate so you need to eat a fuck load or you will go no where or worse still and i have seen it BACKWARDS. all these products are avail from australian muscle and fitness goodwood rd or on the net at www.bodybuilding.com but you will need a credit card as its from the states.

thanks for the info... much appreciated =)

how long would 2.25kg last approximately?

how much do you have a day? can you have too much or too little? does it tell you how much to have on the label? or, do you think that australian muscle & fitness would be able to recommend a suitable daily amount?

thanks =)

QUOTE (aural b @ Jul 6 2005, 11:03 AM)

QUOTE (fataldose @ Jul 5 2005, 04:02 PM) QUOTE (aural b @ Jul 5 2005, 02:03 PM) hi just been reading this thread. havent got through it all yet but was just wondering what the best whey protein isolate to get would be (i.e. brand)? where do you get it from and how expensive is it? how often and when do you use it? how long will a contanier last? also, where do you get testosterone booster ultimate male fuel from? is this safe to use? what does it actually do? how much is it? how do you use it? how long does a container last? im new to the protein supplements thing so i have heaps of questions to ask. =) ill explain it simply the protein im usuing now is optimum nutrition and is $85.00 for 2.25kg and taste fantastic when mixed with water and it mixes perfectly no lumps of shit, i prefer to mix it with water as its easier to drink less stress on the kidneys and most protein powders when mixed with milk quadroople in sugar content. ultimate male fule is a good product or tho there are plenty of other test boosters id prefer. one for instance is muscle jack, it has a estrogen blocker in it which in turn gives you more test because....as you raise your test levels your estrogen raises as well and this is bad for muscle building, the lower your estrogen and the higher test the better. another thing is there is no point raising your test levels if you dont train like a fuckn animal busting your nut everytime you train and if you dont eat your self sense less. raised test levels increase your metabolic rate so you need to eat a fuck load or you will go no where or worse still and i have seen it BACKWARDS. all these products are avail from australian muscle and fitness goodwood rd or on the net at www.bodybuilding.com but you will need a credit card as its from the states. thanks for the info... much appreciated =) how long would 2.25kg last approximately? how much do you have a day? can you have too much or too little? does it tell you how much to have on the label? or, do you think that australian muscle & fitness would be able to recommend a suitable daily amount? thanks =)

the best stuff i have found is through myopure.com.au

ive used the whey protein concentrate, at $23/kg is pretty well priced.
mixes well with cold water in a shaker. the taste is very bland, but i add some sustagan powder for soem flavour and a little extra protein.


theres heaps of powders out there in the market, stick to the major brands and you should be fine

they general rule is you need to consume about 2 grams of protein per kg of body weight, for instance if you weigh 100kg you need around 200grams per day.

if you are on test booster then it needs to be 3grams per kg.

now dont use your protein powder as the only source of protein as it will become very expensive and there are other ezymes and vitamins on eating meat you need.

so you need to start becoming a "lable nazi" meaning everything you are about to eat you read the nutrition lable on the back and see howny grams of carbs and protein it contains, stay away from sugars.

i use the protein shakes as below

1@10.00am

1@2.00pm

1 straight befor i train (extremly important)

1 straight after i train (extremly important)

and 1 around 9.30pm

im 100kg and have been trainig for quite a whils and have high levels of test at the moment, im also in "bulk phase" so im consuming aroung 500-600 grams of carbs a day.

while on hight protein diets make sure you drink lots and lots of water like 4lt a day min to flush your kidneys out.

i would suggest you hav your shake

1 mid morning

1 befor you train

1 straight after

QUOTE (fataldose @ Jul 6 2005, 12:16 PM)

i would suggest you hav your shake 1 mid morning 1 befor you train 1 straight after

thanks again, the info is much appreciated =)

no problems mate you can repay me by buying some of my gym clothing range when it is finished

its called "NO NONSENSE GYM GEAR" and the slogan is "more is never enough"

so true boof!!!

well scotty for my fitness today i just loaded up the bike (and me) and are off to the farm riding.
enjoy work
cya.xxoo

fucker

im buyin my mini moto racer soon going to start racing them you should join us there is a whole group of us doing it

QUOTE (fataldose @ Jul 7 2005, 10:57 AM)

no problems mate you can repay me by buying some of my gym clothing range when it is finished its called "NO NONSENSE GYM GEAR" and the slogan is "more is never enough"

What's the lowdown FD? Got any samples I can check out

i will have soon mate

basicaly i was sick of buying nike and all the other brands and discovered there was very little for bodybuilders and gym junkies particualry for guys and if there was anything it was fuckn horrible, so thats how nononsense came about and they slogan "MORE IS NEVER ENOUGH" is so true to so many things.

the garments are made here is SA usuing australian cotton this i am very proud of.


we will have tshirts,hoddies,tanktops,3/4 cargos are just the beggining.

we are also working on(once we launch this lot) on some more designer style clothes for the range that you can wear out like everlast do

once i work out how to change the logo into a smaller format ill post it up for you to see

Awesome.... most of the bodybuilding clothes I've seen are pretty atrocious so keen to see what you've got.

no probs its young looking and tuff i havnt had any one say hey didnt like it yet they all keep pestering me to hurry up and bring it out.

if you pm me your email ill send you a couple of designs

QUOTE (fataldose @ Jul 7 2005, 01:50 PM)

no probs its young looking and tuff i havnt had any one say hey didnt like it yet they all keep pestering me to hurry up and bring it out. if you pm me your email ill send you a couple of designs

Hurry up

SORTED! But we all know you woman strive for the supermodel physique, when 9/10 of you girls should be happy with how you are. Not all guys like skinny/boney chicks, its always good to have something to hold onto :p

I admire your passion for staying healthy, and there are probably a few on this site that should take a page from your book. 2/3 people in Oz are overweight, and thats scary!!!

Unhealthy lifestyles are hard to break.
Healthy lifestyles are also hard to break.
the hard part is finding the Healthy one.

i've lost 2kgs in 2 weeks as a result of eating healthy (except alcohol) & 1 hour of cardio @ the gym everyday.

Im a big believer in 'muscle memory theory' which is basically if you were heaps fit at some stage, its takes less time to get back to that shape than it would if you were never fit in the first place.

3kgs to go & I'm back to normal.

This post has been edited by tekJuliet: Jan 6 2006, 10:54 AM

awsome work amelia!!

see, i just wanna get those 5 kilos off to get back into my 18 year old body weight...i was never a small person, i love being muscly and 'a whole lotta woman...' :thumbsup:

the reason why nextgen would be perfect for me is cause i could hit up the fitness classes EVERY DAY to do that hour of cardio, like Amelia :)

nice one bill & anna!!! - buff it up :thumbsup:


i still reckon that cardio is the best way to lose fat fast, although when I got a personal trainer last November, he was keen to get me working out on pretty hardcore weights instead - saying that the added muscled burns the fat better - he's prbably right but physique wise, it makes you look bigger before you get smaller - fuck that.

This post has been edited by tekJuliet: Jan 6 2006, 10:55 AM

What you talking about TJ?

Your arms and abs were shit hot that time you showed me when I saw you coming out from the gym!!! :gimme:

yeah, cardio all the way :):)

dunno bout muscle memory, how come mybody loves getting bigger??!! dammit. i was always healthy/fit from all the sport i played!!

oh yeah *slaps forhead*!...they were pretty cool :blush:

BUT, as soon as I stopped doing the heavy weights & using a personal trainer , it all dissapeared pretty quick. There's no way I could set up those weights on my own & bugger paying someone $1 a minute just to set them up for me.

Being active is wicked! I'm saving for my Lance Armstrong replica racer!

Why cant you learn to set them up yourself?

To all those unfit people out there, come raving 1 on 1 with me (when I'm actually out and about and not being jaded lol) and you'll lose weight in no time!

Im starting to get back to teh gym propa again after a week or so off over xmas/ny's. Dropped 5kg over december thru doing more running at a higher pace, trying to get a couple of those kg's back at the gym

:gasp: omg you had a week off!?

well im getting back into running again after about 2 months off. starting off sloooow and steady...

wat, only running 6kms at the mo _em?! ;)

n booty was still running his crazy ten km track, a 'week off' for him is still more than most people's fitness routine!

u two are both fitness freaks, emma how did u get to be so skinny n fit looking anyways?? so jealous!

This post has been edited by trashy_chica: Jan 6 2006, 02:44 PM

haha yep about that!! but it is pretty slow so probably more of a jog than a run! n i dont think im skinny or a fitness freak, i used to be though - so maybe its this muscle memory that everyones talking about?

yeah i knew ben couldnt have a whole week off, thats why i was shocked! but now i know that he snuck in a few runs - makes a lot more sense...

yeah, wish my muscles had a better memory *stabs muscles*

ur a skinny minny em, dont ever think otherwise! heads always turn when u walk past *styling* :cool:

:thumbsup:

wat do u mean?? *hides chinese take out and jellybeans*

:lol:



This post has been edited by trashy_chica: Jan 6 2006, 07:58 PM

*hides roast pork and rice, bacon and eggs*



;)

its ok tae, i am coming by monday arvo to get signed up and work out some workouts! :tongue:

afta 4.30..

my gym was closed between xmas and new years :(

training tuesday night, 7pm

pm me for details.

i'm in the city btw

well, just got home from a 2 hour workout...the endorphines are following & i'm feeling on top of the world right now.

its been 2 solid weeks of 1 hour cardio but today it was like i was in the 'zone' (working it hard but at the same time it felt effortless!)

..bring on tomorrow...

[quote=The Tane,May 11 2006, 08:58 AM]

Mon - Bike Ride, Weights, Kickboxin
Tues - Running, Kickboxin
Wed - Running, Kickboxin
Today - Bike Ride, Kickboxin
Friday - Kickboxin, weights, then maybe a run.
Sat - Kickboxin


THATS ALOT of kickboxing mate where ya training and who with? :)

wicked mate!

stick to it hey i aint evan close to 60% of my old finess level of when i was training BUT HEY i can lift heavy things................

Seeing as we're comparing schedules...

Mon: RPM, Kendo
Tues: Weights (Upper body)
Wed: Weights (Lower body), Kendo
Thurs: RPM, Kendo
Sat: Kendo
Sun: Squash

Working two jobs and partying/raving fills in all the blanks :)

*kisses guns*

Alarm went off at 5:30am again today, soooo tempted to go back to sleep but happy I got up....even managed to meet someone quite nice this morning! ;)

before i got injured mine was


monday: light weights, upper and lower
tuesday: footy training
wednsday: indoor cricket
thursday: nothing lecutres all day
friday: squash
saturday footy game
sunday: squash in the morning, basketball in the evening, going to try fit some mountain biking in though when i can soon

lost 8 kilos since november, but now been a constant 81/2 since i've been fitting some more heavier weights sessions in here and there, building muscle in one place losing fat in another

atm since im injured im just cyclking 60km a week here and there trying to do 20km cross country (one insane workout) road racing probably wouldnt even compare

not sure how to guage my cardio but its through the roof imo, ten fold better then it ever was, and i get little to no back pain now i have lost several kilos from the upper body.. its amazing all those years of back pain and all i needed to do was drop a few kg's and get back to being my highschool fitness/weight ;D


This post has been edited by Dimitri: May 11 2006, 11:04 AM

my program has changed allot lately, can't run (nanna has bad knees in winter... it's the arthiritis you know), and my gym closing down has forced me to do more at home so it is basically a combination of bike, cross trainer and stepper everyday, unless I can get out for a proper hike or my knees are up for a ride/run to waterfully gully, up to the mount and back. Add in weights 1-2 times a week.
I generally exercise for about 2 hours a night, sometimes more... depending on the stress levels and what I am doing. Just can't do mornings though.. unless I have to because I've got a busy night or work late... getting up at 5 am is too hard and it's too cold!

Just got back from kickboxin, absolutely gutted... its fucking wicked.

Have welts the size of golf balls on my legs, just when i thought they where conditioned... argghhh

my training scheduel

Mon chest,triceps

Tue biceps,calves,hamstrings,abbs

Wed rest

Thurs traps,shoulders,triceps

Fri quads,hamstrings,calves

Sat back,biceps


you dont want to see my eating plan!

been going to the gym twice a week, starting to enjoy it too. it's good finally get fit.

nice eye candy too :)

This post has been edited by zomg_look!: May 11 2006, 11:18 PM

had my first personal training sessions yesterday morning.. funny stuff, never going hungover and on 2hrs sleep again.. i nearly died..

i want to get back into social basketball.. i miss competitve sport, well physical/team sports ... i do rifle shooting competitively but thats really a mental type sport.

This post has been edited by JayVee: May 12 2006, 10:11 AM

Ive just started having protien shakes for breakfast. The one i bought from the supermarket doesnt taste that great but its alright.

I had a salad for lunch with tuna.

When i get home im going use my new skipping rope, treadmill and weights for a small fitness session before i got out tonight.

Thata good girl Jess!