BF2S Forums Workout Programs & Diet

SonderKommando wrote:

Irishpride<3 wrote:

SonderKommando wrote:

alot of people dont.  But im pretty serious about my lifting. While supps arent the answer, they certainly help.

Pre-workout supplement:
http://z.about.com/d/15minutefashion/1/ … -/milk.jpg

Mid-workout supplement:
http://vastate.files.wordpress.com/2009 … -water.jpg

After-workout supplement:
http://z.about.com/d/15minutefashion/1/ … -/milk.jpg

+

http://img.dailymail.co.uk/i/pix/2007/0 … 68x332.jpg

Those supplements are way overpriced considering the lack of results they actually provide. TBH people start using them and working out and after seeing positive results they put it down to the workout/supplements when it's probably most the workout, and a very small bit of the supplements proving the positive results.

If that makes sense

Placebo effect

sorry but what you say is false.  If you and I were on the same diet and same workout plan, and I was on supps, I would see greater gains than you more rapidly.  They may be expensive but they do work.

Yeah, I never said they don't work.

What I was trying to say is the cost of them isn't worth the outcome.

I
M
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Spoiler (highlight to read):
Especially when you're a poor student

SonderKommando wrote:

I understand.  I personally think its worth it.  If you saw where I started, and how far I've come in just 2 years of hard training, you'd be a believer too!  perhaps i will find some of my fat pics and post some recent pics of me.  Im pretty fucking ripped man 200lbs 8% body fat   Compared to people who've been going to the gym longer, they cant believe how big I've gotten.

I believe you

I bought supplements once, used them for a month or 2... Didn't really notice a drastic change so decided to go 100% natural from then on. I'm not saying the intake of supplements is cheating, I just think it's a different way of doing it.

Moral of the story: Gym owns all.

SonderKommando wrote:

Irishpride<3 wrote:

SonderKommando wrote:

I understand.  I personally think its worth it.  If you saw where I started, and how far I've come in just 2 years of hard training, you'd be a believer too!  perhaps i will find some of my fat pics and post some recent pics of me.  Im pretty fucking ripped man 200lbs 8% body fat   Compared to people who've been going to the gym longer, they cant believe how big I've gotten.

I believe you

I bought supplements once, used them for a month or 2... Didn't really notice a drastic change so decided to go 100% natural from then on. I'm not saying the intake of supplements is cheating, I just think it's a different way of doing it.

Moral of the story: Gym owns all.

QFT, to me though, even more important then the gym is your diet.  I know guys who've  been lifting for YEARS but see little to no results and its because they eat like shit (fast food daily etc)

Yeah, true that. I just try to eat organic-ish foods, and as much of it as I can get

Actually Irish, supplements turn out to be cheaper in the end.

With what you're eating, if you took in supplements (properly, not just for a month) the gain would be larger.

Take the example of trying to get a good intake of protein into the muscle post workout (before your muscles go into catabolic state) - The best way of getting protein from food is a good steak. But a good steak costs quite a bit, and that is only going to last you one post workout meal. Then take a supplement. It will last you approximately 30 days for £30. That's £1 a day for the equivalent of healthy food in a shake.

Creatine is probably the biggest factor in gain, if taken properly. As well as pure whey protein isolates.

I used to be like you, and noticed gains, sure, but now I can gain a hell of a lot more with supplements; knowing that they're no different from a healthy meal afterwards.

Discovered this book in the bathroom.. I think my bro got it a few days ago.



I've had a leaf through it, seems like a good read. Also,

the cover wrote:

Enough to Hook Up

I think I shall be borrowing this book

Alright, I invested in this
http://www.phd-supplements.com/store/p/ … -800G.html

Basically it's the same shit Kommando is taking (Shotgun) but tastes better and acts better (I tried Shotgun, one of my friends had it).

And holy hell.

This stuff is just ridiculous. The buzz and energy that hits you in 20 minutes from taking it is just crazy. Added to the fact that it tastes absolutely great (slightly bitter, but tastes of real berry crush, instead of chemical shit). I was lifting 22s on each arm with this (I normally do 19s as regular) and felt like I could do more.

First day using it and it's amazing. Tingling sensation everywhere from using it.

Yeah, I know some of you guys don't use supplements - but there is no harm in trying them. Invest in a months supply and see if there are any gains. I know, some people cannot afford it (this 800g pack is a month supply and it's £34, so it's not cheap) but sometimes it's worth it. Especially seeing some of you guys that are starting out or have never used them.

Don't believe the comments about kidney problems and stuff. If you watch what you take, nothing will happen (don't take over 5g of Creatine a day, etc).

Zimmer wrote:

Alright, I invested in this
http://www.phd-supplements.com/store/p/ … -800G.html

Basically it's the same shit Kommando is taking (Shotgun) but tastes better and acts better (I tried Shotgun, one of my friends had it).

And holy hell.

This stuff is just ridiculous. The buzz and energy that hits you in 20 minutes from taking it is just crazy. Added to the fact that it tastes absolutely great (slightly bitter, but tastes of real berry crush, instead of chemical shit). I was lifting 22s on each arm with this (I normally do 19s as regular) and felt like I could do more.

First day using it and it's amazing. Tingling sensation everywhere from using it.

Yeah, I know some of you guys don't use supplements - but there is no harm in trying them. Invest in a months supply and see if there are any gains. I know, some people cannot afford it (this 800g pack is a month supply and it's £34, so it's not cheap) but sometimes it's worth it. Especially seeing some of you guys that are starting out or have never used them.

Don't believe the comments about kidney problems and stuff. If you watch what you take, nothing will happen (don't take over 5g of Creatine a day, etc).

i usually buy from affordable supplements, PhD is good stuff i was using their protein last year and use battery for post workout.

http://www.affordablesupplements.co.uk/ … .4507.html

you get points too which convert into money for discounts.

me wrote:

Workout #1 (Monday & Friday) - Chest & abs, 100 minutes

Warmup - 30M
Stretch - 5M
Medium/High intensity jog - 10M
Punchbag - 4 X 2M high intensity rounds, 15M

Workout - 60M
Press-ups - 2 X 30, 5M
Crunches - 10 ab exercises, 10 reps/exercise, 5M
Press-ups - 2 X 20, 5M
The Plank - 2M
Dumbbell bench-press - 4 sets of 10 reps @ 24KG, 5M
Dumbbell flyes - 2 sets of 15 reps @ 16KG, 5M
Crunches - 10 ab exercises, 10 reps/exercise, 5M
Declined dumbbell bench-press - 2 sets of 10 reps @ 20KG, 5M
Declined dumbbell flyes - 2 sets of 10 reps @ 14KG, 5M
Crunches - 10 ab exercises, 10 reps/exercise, 5M
Declined Press-ups - 2 X 20, 5M
Crunches - 10 ab exercises, 10 reps/exercise, 5M

Warmdown - 10M
Stretch - 5M
Low intensity jog - 5M

Imma see if I can do it in 50 mins. I'll be back

It's taken him 5 hours 6 minutes so far.

SonderKommando wrote:

How's the training been going ladies? I've seen massive gains the last few weeks.  My strength is through the roof and I've gained 12 pounds in three weeks.  Amped up my eating and have been training VERY intensely.

I'm very different to you, i'm not going for the bulk, i'm going for sheer definition followed by strength. And it's going well

SonderKommando wrote:

How's the training been going ladies? I've seen massive gains the last few weeks.  My strength is through the roof and I've gained 12 pounds in three weeks.  Amped up my eating and have been training VERY intensely.

I've sadly not been training intensely these past weeks because of sleep deprivation, but I've still gained and am lifting 22s and slowly ranking it up. I'm about to purchase a whole gym set up for my house so I can do more workouts more regularly. Been concentrating on arm + leg strength for now + pecs definition and it's going well. Next month will be abs and back and continuing with arms strength.

baggs wrote:

SonderKommando wrote:

How's the training been going ladies? I've seen massive gains the last few weeks.  My strength is through the roof and I've gained 12 pounds in three weeks.  Amped up my eating and have been training VERY intensely.

I'm very different to you, i'm not going for the bulk, i'm going for sheer definition followed by strength. And it's going well

Im go in cycles of bulking then leaning down.  Im going to bulk to probably 215 then lean back out.  Right now my body fat percentage is about 11%, will get down into the singles again after I lean down.  Hakai, good to see you squatting, legs are VERY important.  Nothing like seeing osme douche with a pyramid upper body and toothpick legs I trained legs last night. Tonight will be chest!! Keep up the hard work ladies!

Hakei wrote:

Squats are pro. Too many guys at the gym I go to just work their biceps/forearms. Benching is the last thing I'll do these days - much prefer dead lifting, squatting, leg pressing, milt pressing and all the bells workouts.

I also dislike those who go to the gym and just talk in a group of 3-4. What's the fucking point? I don't remember the last time I started a conversation with someone and it didn't involve requesting a spotter.

Oh don't get me started, there's a group of four guys who 'attend' my gym and they spend more time on their phones than what they do working out. I fucking hate them, i had no option to ask one of them for a spot the other week, man he was useless, i couldn't even be bothered how to show him to do it properly.

I need to get back into squats but the apperatus at my gym is always being used for things other than squatting, like some fat old man is doing some waste of time exercise when he really should be on the cross trainer. I think i'm gonna go on Saturday evening, it'll be dead then, i can get some squats in.