BF2S Forums Workout Programs & Diet

I live on eggs, bacon, milk and beefburgers.


cba with that meal prepping shit

This thread needs a good picture critique section, all well and good people talking about lifting, physical and visual results is where its at too

The bloke on the right is a friend of a friend.

They use them to live out their Conan / Xena fantasies.

Baggs just wants to get naked for us. Go nuts baggs.

I'm down!

feels like forever since I've been in the gym. But a girl just complimented me on my 'v' lines. Fuck her. look at my shoulders, bitch.

I love that gif. Thankyou

Jaekus wrote:

Hodge Twins, bitches

LOL

LOOK AT THAT FORM MAN LOOK AT IT NOW RESPECT IT.

I had an interview at a modelling agency couple of days ago. Went well and everything, but the issue is that I'm not built enough to be one of those photo shoot blokes you see in the cologne ads, but I'm not skinny enough to be one of those twigs strutting on the catwalk.
Naturally, after all the work I've put in, I'm not going to go back to being skinny. So I need to bulk up more, which I'm already doing, but also faster.
Now I know that there are no short curts, but I have been stalling lately, not as much in my lifts but on my weight. Creatine isn't working its wonders like it did a couple of lbs ago, but it's a nice bit assistance.
I think that I need to do more lift-wise. My gym sessions were all about the lifts, but only pushing or pulling a heavy bar and nothing more. My sessions were only like 45min if I did it quickly.
So here's what I'm going to do: 4 times a week instead of 3 and adding more exercises and maybe 2 extra reps to everything. I have to be 100% focused on volume from now on, strength can take a back-seat for now (but certainly won't be ignored). Adding more supplementary/isolation exericses to my compound lifts. I also started doing flat dumbell bench press instead of the bar, which is feeling a lot nicer on the joints and it feels like it hits my pecs a lot more.

Maybe I've been slacking because my old goal of not being a 60kg twig, but weigh at least 70kg has been reached, but now I've got some new motivation and a new goal to put on roughly 10-ish kgs. Long fucking road, but I've seen lads do it in a fairly short time (natty of course), if i can do it in even twice their time I'll be happy.

If you're stalling you're not eating enough/burning too much/shitting it all out. It's all diet. There's plenty of guys out there with absolutely horrendous routines yet they still grow - that's simply because they eat enough to grow and do so day in day out without missing workouts. If you're not lactose intolerant start drinking at least 2-3 liters of milk a day next to your normal meal plan, get up to that 4k. 45 mins to little over an hour in the gym is pretty much optimal. More =/= better. I noticed way back that if I eat a lot of rice throughout the day I'm spending more time on the toilet than I should, too, so I only eat some (if any) at my dinner these days and live on bread mostly.

If you're looking to go 4 days a week start wendler's program (BBB variant for size), it's an amazing program and I've seen amazing progress using it. If all goes to plan I'll be hitting the magic 200 kg DL in a few weeks and I'm already confident I can pull it (190 went surprisingly easy 3x & that's no belt, no straps & just double overhand). I'm planning on sticking to this till at least june/july and get it up to 230+.

On another note, lately I've been taking timed contrast showers instead of simply cold showers after workouts and I can advise them to anyone here struggling with extreme soreness. Out of all the methods I've tried (ice bags, cold baths, cold showers) it's the best.

Last edited by Shocking (2013-02-23 06:14:31)

It's not a big deal to use skimmed milk if you feel like it. Getting up to 3 liters is pretty easy, just drink milk with every meal you eat and then some throughout the day. Make your shakes with milk, etc.

I know it's hard but if you're not growing there's (usually) just 1 thing wrong and that's diet. You don't have to look at the calories of everything you stuff in your mouth, just make sure you eat and drink enough. If you've got a fast metabolism (as do I) you just need to stuff your face with food and not worry too much about anything else. Skip the chicken & brocolli, eat a pizza instead.

Last edited by Shocking (2013-02-23 06:26:25)

due to my small single sitting appetite I thrive on snacks. Wholemeal biscuits with pb, homemade protein bars, one or two slices of bread with pb, that kind of stuff.