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Physiques Bodybuilding Thread | Basics | Updated
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Physiques Bodybuilding Thread | Basics | UpdatedPosted:
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Welcome to Physique's Fitness Thread
This is a just basic thread to cover of various things what it takes and how to sculpt a reasonably good body for summer, with my advice and experience that I've learned so far as a guideline.
Three months to until summer if you want to make a change to your body in a positive way now is the time to start taking it serious. Also anyone has any advice or knowledge that if I agree with and would like to see it added to my thread I will give credit and add it.
Throughout the topic I'm going to be straight up so if there's anything that people think are best unsaid I do apologize.
So straight off the bat I'm going to briefly talk about the difference between bulking & cutting.
For anyone no matter who you are to start of you want to get your basic measurements (height, weight, bodyfat), weight and bodyfat percentage are most crucial.
Once you have these you want to determine your goal, gain weight? loose weight? by how much? (Be realistic you have 4 months.)
Once this is determined here are two examples to run by with each to go by for macro nutrient wise.
BULKING
Bulking : For each pound of bodyweight you have consume (1g of protein) consume (2g of carbohydrates) consume (35-70g of fat per day) preferably good fats I'll mention some later.
If you work out your macro's say for a guy who weighs 150pounds he would want have the following macros.
Protein : 160 grams
Carbs : 300 grams
Fat : as mentioned above 35-70 is good.
This as long as he is consuming more calories than burning a day will start to pile on weight and muscle.
CUTTING
Cutting : This is slightly different there the basic way I don't really need to count macros for this just to cut successfully with a slow cut you want to keep you're protein grams to the equivalent of your body weight per pound, and fluxuiate your carbs and if your tracking your stats well you beable to adapt your food consumption so your maintaining decent muscle mass while dropping bodyfat.
The best and fastest way to dropping body fat though you do loose fair amount of muscle in the process is a diet I personally use coming up for holidays and music festivals is called the keto diet.
Basically to put it bland it's manipulating your carbs intake, which instead of using carbs you feed it for energy it will go into a almost primeval instinct mode and use bodyfat storage as energy in turn loosing bodyfat quickly.
To put your body into ketosis (The state where you body is using bodyfat as energy) will be to get your daily carb intake down to around 50-70g a day (HAS TO BE CLEAN CARBS!).
Whatever you do don't go from your regular intake amount then next day down to 50 gradually decrease it to the point your body is in ketosis the way I make sure I'm in it daily you get sticks to pee on which show's if your bodys in it or not, sound gross but when your standing at 6-8% body fat looking sculpted it's worth it.
TRAINING REGIME
There are so many opinions and variations on the best way to train to build muscle, I'm going to be that guy and just tell you the way I train and believe what works best.
Remember Powerlifting and bodybuilding are two completely different things, I couldn't care less about how much you bench, or deadlift etc, I left the ego lifting behind years ago, I have the mindset its not how much you lift it's about how much you look like you can lift..
Anyway how I do my split is pretty basic as I believe basics work best.
Monday : Chest & Arms
Tuesday : Back & Shoulders
Wednesday : Legs
Thursday : Weak Points
Friday : Whatever I like
Saturday & Sunday Rest
I'm not going to tell you which exercises to do theirs millions of videos on YouTube you're going to have to try them all and keep switching which ones you do regardless to keep shocking the muscle.
What I will tell you though is don't ego lift disregard, looks, muttering etc at the gym because your doing a light weight, you're not there to impress people you're there to change your body.
You want to be using weight for each exercise which is a struggle to get 12 reps with, I like to 12 reps with a weight i struggle with for two sets, then increase the weight and push out 8 reps if I can for the next 2 sets. Then move onto the next exercise.
You want to have a mind muscle connection this needs full focus, you want to feel your muscle burn as your stretch and contract it, anyone can move a weight but working the muscle to break down maximum amount of muscle fibers takes concentration. Make sure your movement for every exercise isn't stressing your joints to much and to have slow controlled reps always.
Supersets and dropsets these are amazing for muscle growth normally each muscle I train I do 5 exercises normally I make 2 of which dropsets or supersets just to mix up the training.
So one thing to make sure you have in your training is Dropsets, Supersets and a mind muscle connection every exercise.
Remember Powerlifting and bodybuilding are two completely different things, I couldn't care less about how much you bench, or deadlift etc, I left the ego lifting behind years ago, I have the mindset its not how much you lift it's about how much you look like you can lift..
Anyway how I do my split is pretty basic as I believe basics work best.
Monday : Chest & Arms
Tuesday : Back & Shoulders
Wednesday : Legs
Thursday : Weak Points
Friday : Whatever I like
Saturday & Sunday Rest
I'm not going to tell you which exercises to do theirs millions of videos on YouTube you're going to have to try them all and keep switching which ones you do regardless to keep shocking the muscle.
What I will tell you though is don't ego lift disregard, looks, muttering etc at the gym because your doing a light weight, you're not there to impress people you're there to change your body.
You want to be using weight for each exercise which is a struggle to get 12 reps with, I like to 12 reps with a weight i struggle with for two sets, then increase the weight and push out 8 reps if I can for the next 2 sets. Then move onto the next exercise.
You want to have a mind muscle connection this needs full focus, you want to feel your muscle burn as your stretch and contract it, anyone can move a weight but working the muscle to break down maximum amount of muscle fibers takes concentration. Make sure your movement for every exercise isn't stressing your joints to much and to have slow controlled reps always.
Supersets and dropsets these are amazing for muscle growth normally each muscle I train I do 5 exercises normally I make 2 of which dropsets or supersets just to mix up the training.
So one thing to make sure you have in your training is Dropsets, Supersets and a mind muscle connection every exercise.
SUPPLEMENTS
This is when I'll get straight up supplement's to me are a waste of money to an extent, all these big youtubers/bodybuilders sellings the protein powder that has all these promises of lean gains, improved energy blah blash is all bs.
Basics are best when it comes to supplements, and MyProtein is where it's at for legit good quality supplements.
Only supplements you should invest money and time into are the following.
Protein Powder.
- Bulking Carb and Calorie dense protein powder.
- Cutting low carb protein powder.
Creatine Monohydrate.
Branch Chain Amino Acids (BCAA's)
Multivitamins for Micro-nutrient needs
Pre-Workout (Not needed just helps)
All other supplements are waste of money and time just fitness industry gimmicks with minor benefits that athletes or company's advertise to take more money from consumers.
My recommendation supplement wise.
Protein - Whey-Isolate Protein Powder is always my choice.
Creatine - Monohydrate is the best by far
BCAA - Any of my proteins I recommend getting powdered so you can drink throughout the day.
Pre-Workout - JACK3D / 51-50 Rich Piana's Brand./ C4 Celltech
Multivitamins - Any local store that sells A-Z one's will do the job.
Basics are best when it comes to supplements, and MyProtein is where it's at for legit good quality supplements.
Only supplements you should invest money and time into are the following.
Protein Powder.
- Bulking Carb and Calorie dense protein powder.
- Cutting low carb protein powder.
Creatine Monohydrate.
Branch Chain Amino Acids (BCAA's)
Multivitamins for Micro-nutrient needs
Pre-Workout (Not needed just helps)
All other supplements are waste of money and time just fitness industry gimmicks with minor benefits that athletes or company's advertise to take more money from consumers.
My recommendation supplement wise.
Protein - Whey-Isolate Protein Powder is always my choice.
Creatine - Monohydrate is the best by far
BCAA - Any of my proteins I recommend getting powdered so you can drink throughout the day.
Pre-Workout - JACK3D / 51-50 Rich Piana's Brand./ C4 Celltech
Multivitamins - Any local store that sells A-Z one's will do the job.
GYM MUSIC
Here we go I'll its a varied mix so don't loose interest if you don't like the first few.
Ultimate Pre-Workout Song
* Activtor - Sparta
-
* Clockwork - BBBS (Original Mix)
* Frontliner - Melody Man (Original Mix)
* Headhunters - The Sacrifice
* Jay Z & Kanye West - Ni##as In Paris
* John O'Callaghan - Find Yourself (Zyzz Version)
* Kanye West - Mercy
* Knife Party - LRAD
* Micheal Woods - Clanga (Original Mix)
* Nero - Innocence
* New World Sound & Thomas Newson ft Lethal Bizzle - Flutes
* Nicky Romero & Krewella - Legacy (Wildstyles)
* NONONO - Pumpin Blood (Chainsmokers Remix)
* O.T Genasis - CoCo
* Pharoahe Monche - Simon Says (Lesware Edit)
* Professor Green ft Example - Monster (Camo & Krooked Remix)
* Savage - Swing (Dirty)
* The Game - Ali Bomaye
* Rune RK - Calabria (Firebeatz Remix)
* Shogun - Skyfire
* Showtek - 90's By Nature
* Atmozfearz - Restart (Zyzz Song)
* Brennan Heart - We Come & We Go
* DJ Pulse - Holding Me Kissing Me Baby
* Frontliner - Outside Spacer
* Sound Rusherz - Beating Of My Heart
* Wasted Penguinz - Amour Toujours
* Wildstylez - No Time To Waste
-
Hope you guys like these songs or at least some of them, also if you have any reply telling me them if I like it I'll add it to my list and give you credit for it.
Ultimate Pre-Workout Song
* Activtor - Sparta
-
* Clockwork - BBBS (Original Mix)
* Frontliner - Melody Man (Original Mix)
* Headhunters - The Sacrifice
* Jay Z & Kanye West - Ni##as In Paris
* John O'Callaghan - Find Yourself (Zyzz Version)
* Kanye West - Mercy
* Knife Party - LRAD
* Micheal Woods - Clanga (Original Mix)
* Nero - Innocence
* New World Sound & Thomas Newson ft Lethal Bizzle - Flutes
* Nicky Romero & Krewella - Legacy (Wildstyles)
* NONONO - Pumpin Blood (Chainsmokers Remix)
* O.T Genasis - CoCo
* Pharoahe Monche - Simon Says (Lesware Edit)
* Professor Green ft Example - Monster (Camo & Krooked Remix)
* Savage - Swing (Dirty)
* The Game - Ali Bomaye
* Rune RK - Calabria (Firebeatz Remix)
* Shogun - Skyfire
* Showtek - 90's By Nature
* Atmozfearz - Restart (Zyzz Song)
* Brennan Heart - We Come & We Go
* DJ Pulse - Holding Me Kissing Me Baby
* Frontliner - Outside Spacer
* Sound Rusherz - Beating Of My Heart
* Wasted Penguinz - Amour Toujours
* Wildstylez - No Time To Waste
-
Hope you guys like these songs or at least some of them, also if you have any reply telling me them if I like it I'll add it to my list and give you credit for it.
MY YOUTUBE
Incase you guy's are older and for educational reason's check my channel for more indepth information about gym related stuff, it's a new channel but I've got tons to share.
[ Register or Signin to view external links. ]
If anyone who reads this will take anything away from this I want it to be, that you don't have to lift heavy weights to have a great body sure lifting heavier speeds up the process but only if you still control the weight and have that connection between the muscle and mind. Also don't let looks or anything dishearten you at the gym everyone starts somewhere, and also don't pass judgement about other's everyone who's in the gym is there to better them self same as yourself.
If you're serious about changing your body 4 months is enough time to sculpt a good physique in time for summer I can assure you. Anyone with questions who don't feel comfortable posting here on topic I'll happily reply to messages and help however I can.
Also get it into your head if you're not taking what you eat seriously your just wasting your time in the gym, you can break down all the muscle fibers in the gym you like if your not giving the the nutrients and basic foundations to grow and repair then, you'll get nowhere when it comes to building muscle.
I'll be editing this post further and begin to go into greater detail on certain subjects and break them down more, and adding my own personal workout playlist with varied music genres.
Thanks for taking the time to check out my topic.
PHYSIQUE / ACROZE / KYLE
#2. Posted:
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Hey man, I have a small question about losing fat, would it be fine if I PM'd you my question?
Thanks
Thanks
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#3. Posted:
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Dytto wrote Hey man, I have a small question about losing fat, would it be fine if I PM'd you my question?
Thanks
Sure can mate if I dont reply straight away I'm at the gym but I will get back to you ASAP.
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Good thread man but the Keto diet can be dangerous
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Great guide my dude very thorough and to the point. A song recommendation is Michael Jordan by carnage and tony junior it gets me pretty hyped for a big lift hope it will for others too
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#6. Posted:
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OhG wrote Good thread man but the Keto diet can be dangerous
Thanks buddy and dangerous how just curious all studies I've read I've yet to read one on how It can be dangerous?
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#7. Posted:
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Thanks for putting lots of effort into this as it can help some beginners. Also it can help answer lots of questions for beginners and save them from making a topic and asking!
I was reading over your supplement section and saw that you said any supplement that you didn't list is a waste of money. I don't think that is completely true. I agree that there are a lot of gimmicks out there on certain products, but there are also great supplements that you didn't list. For instance there is Casein Protein. Casein is a great supplement to use and isn't a waste of money at all.
Here is a [ Register or Signin to view external links. ] that Men's Fitness put out regarding 5 benefits of taking casein.
I checked out your Youtube channel and saw you have a couple videos on steroids and you cycling on and off steroids for 3 years. I don't think that should be included in this post since 99% of the users coming to look at this topic are probably going for safer approach to fitness. Not to mention that steroids are illegal if you're not prescribed them by a doctor and I believe that the cons completely outweigh the pros. So I understand that steroids are apart of the body building industry (or they use to be) and this is your topic and you can post/talk about what you want, but I personally don't think it is appropriate or good on this topic. Or I don't think is a good idea to talk about in the fitness section.
Great topic though! Has some great information and can help lots of users!!
I was reading over your supplement section and saw that you said any supplement that you didn't list is a waste of money. I don't think that is completely true. I agree that there are a lot of gimmicks out there on certain products, but there are also great supplements that you didn't list. For instance there is Casein Protein. Casein is a great supplement to use and isn't a waste of money at all.
Here is a [ Register or Signin to view external links. ] that Men's Fitness put out regarding 5 benefits of taking casein.
I checked out your Youtube channel and saw you have a couple videos on steroids and you cycling on and off steroids for 3 years. I don't think that should be included in this post since 99% of the users coming to look at this topic are probably going for safer approach to fitness. Not to mention that steroids are illegal if you're not prescribed them by a doctor and I believe that the cons completely outweigh the pros. So I understand that steroids are apart of the body building industry (or they use to be) and this is your topic and you can post/talk about what you want, but I personally don't think it is appropriate or good on this topic. Or I don't think is a good idea to talk about in the fitness section.
Great topic though! Has some great information and can help lots of users!!
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#8. Posted:
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Joined: Mar 08, 201311Year Member
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Status: Offline
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Nudies wroteThanks for putting lots of effort into this as it can help some beginners. Also it can help answer lots of questions for beginners and save them from making a topic and asking!
I was reading over your supplement section and saw that you said any supplement that you didn't list is a waste of money. I don't think that is completely true. I agree that there are a lot of gimmicks out there on certain products, but there are also great supplements that you didn't list. For instance there is Casein Protein. Casein is a great supplement to use and isn't a waste of money at all.
Here is a [ Register or Signin to view external links. ] that Men's Fitness put out regarding 5 benefits of taking casein.
I checked out your Youtube channel and saw you have a couple videos on steroids and you cycling on and off steroids for 3 years. I don't think that should be included in this post since 99% of the users coming to look at this topic are probably going for safer approach to fitness. Not to mention that steroids are illegal if you're not prescribed them by a doctor and I believe that the cons completely outweigh the pros. So I understand that steroids are apart of the body building industry (or they use to be) and this is your topic and you can post/talk about what you want, but I personally don't think it is appropriate or good on this topic. Or I don't think is a good idea to talk about in the fitness section.
Great topic though! Has some great information and can help lots of users!!
I agree with the points made about Casein because it's slow releasing but the reason I don't mention it is because whey isolate is better its a pure form of protein once drank it goes straight into the bloodstream and where the nutrients are most needed, most people use casein before bed me personally I eat red meats before bed which themselfs take a while to digest and break down.
So it's just my opinion I'd rather the real food over a protein powder that's all.
The part about my channel so far it's about steroids but I'll be covering a wide selection of topic's about diets, nutrition as a whole and training so it would be unfair it shouldn't be included if people want to be natural they simply wont watch those video's.
Also steroids are only illegal to buy and sell in the UK there legal for personal use with or without doctor's permit.
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#9. Posted:
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Joined: Feb 15, 201113Year Member
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Status: Offline
Joined: Feb 15, 201113Year Member
Posts: 1,664
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Physique wroteNudies wroteThanks for putting lots of effort into this as it can help some beginners. Also it can help answer lots of questions for beginners and save them from making a topic and asking!
I was reading over your supplement section and saw that you said any supplement that you didn't list is a waste of money. I don't think that is completely true. I agree that there are a lot of gimmicks out there on certain products, but there are also great supplements that you didn't list. For instance there is Casein Protein. Casein is a great supplement to use and isn't a waste of money at all.
Here is a [ Register or Signin to view external links. ] that Men's Fitness put out regarding 5 benefits of taking casein.
I checked out your Youtube channel and saw you have a couple videos on steroids and you cycling on and off steroids for 3 years. I don't think that should be included in this post since 99% of the users coming to look at this topic are probably going for safer approach to fitness. Not to mention that steroids are illegal if you're not prescribed them by a doctor and I believe that the cons completely outweigh the pros. So I understand that steroids are apart of the body building industry (or they use to be) and this is your topic and you can post/talk about what you want, but I personally don't think it is appropriate or good on this topic. Or I don't think is a good idea to talk about in the fitness section.
Great topic though! Has some great information and can help lots of users!!
I agree with the points made about Casein because it's slow releasing but the reason I don't mention it is because whey isolate is better its a pure form of protein once drank it goes straight into the bloodstream and where the nutrients are most needed, most people use casein before bed me personally I eat red meats before bed which themselfs take a while to digest and break down.
So it's just my opinion I'd rather the real food over a protein powder that's all.
The part about my channel so far it's about steroids but I'll be covering a wide selection of topic's about diets, nutrition as a whole and training so it would be unfair it shouldn't be included if people want to be natural they simply wont watch those video's.
Also steroids are only illegal to buy and sell in the UK there legal for personal use with or without doctor's permit.
Thank you for the reply back!
I think casein is great to drink before bed because it reduces the breakdown of your muscles when you sleep. Whey isolate is great after the gym or when you are looking for a meal substitution. I think casein is better before bed, but that is a personal opinion!
I have really enjoyed watching your videos on youtube, but the steroids is just an area that I don't think is the best for "natural" fitness. But again, that is a personal opinion that I have since I have seen what steroids can do to someone and all the side effects attached to using them.
I look forward to seeing your other videos in the future!
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Great topic bro! Really easy to read and informative!
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