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General => General Chat => Sports / Fitness => Topic started by: Retardobot on June 23, 2012, 12:01:32 pm

Title: Rii's Workout Diary.
Post by: Retardobot on June 23, 2012, 12:01:32 pm
My fiancée bought me a gym membership before she took off to the States for 3 months.

Last night I had my first session so my PT could figure out my level of fitness. Embarrassingly I showed that I am severely unfit. I was set 3 reps of a handful of exercises that are designed to work out different parts of the body while the PT took notes of how much I could do in 1 minute per exercise. I only managed to do 2 reps and at the end I felt like I had been put in all 7 circles of hell at once. I don't think I have ever gone that far beyond my limit before - I wanted to puke and just pass out (I didn't know I had gone past my limit until I started to fade in and out of conciousness).

This morning I picked up my meal plan and suffice to say its pretty boring, but I gather that is the nature of the beast. Foods high in protein and low in sugar. Things like steak, eggs, fruits, rice and pasta as well as tuna (which I wont touch, tuna is like catfood to me, really can't stand it).

My target protein intake per day is 185gm. After one meal of scrambled eggs and wholemeal toast I took in a grand total of 24gm of protein. I have protein shake as well which I will have to supplement. My current body weight is bang on 78.0Kg with 14.5% body fat. My target weight is 80Kg+ with 10 - 12% body fat (I have been 11% before so I feel this achievable).

This morning I feel wrecked and have had a metaphorical kick in the balls as to just how unhealthy my lifestyle is. Right now everything seems a little daunting because I fucking love food and am a little depressed at the prospect that I will be a slave to a relatively boring diet (as opposed to your typical high sodium diet).

Can anyone offer some tips on foods that fit within the paradigm of a protein rich diet but are relatively tastey? This morning I went shopping and grabbed things like salmon, chicken, rice, rice-crackers, cottage cheese, fruits & nuts, salad foods, fat-free sauces (go on salads), yoghurt, steak and eggs.

My next session is next Thursday and will do my best to get back to the gym before then but right now my upper body feels like it is wearing armour woven from the very fibres of pain itself.
Title: Day 1.
Post by: Apostrophe Spacemonkey on June 23, 2012, 12:39:55 pm
Quote from: Retardobot;1491155
armour woven from the very fibres of pain itself.

Is that a passive skill?
Title: Day 1.
Post by: .osiRiS on June 23, 2012, 07:20:00 pm
Keep moving about on rest days.

Boring but invest in some herbs and spices.
Title: Day 1.
Post by: Equity on June 24, 2012, 09:59:40 pm
Chicken + morrocan spice = win
Title: Day 1.
Post by: Zarkov on June 24, 2012, 10:02:56 pm
Quit right now Retardo.

Save yourself a lot of pain.
Title: Day 1.
Post by: Retardobot on June 24, 2012, 10:18:06 pm
Quote from: Equity;1491287
Chicken + morrocan spice = win

Did something similar today. Chicken salad wrap for lunch, coated the chicken in smoked paprika, tumeric and tandoori masala. Was bloody good.

Zarkov. My arms are in an insane amount of pain. Having real trouble straightening them out. Was kind of hacked off the PT didn't show me or instruct me to stretch before he took me through my first session. Will have to pull him up on it next time.
Title: Day 1.
Post by: Obble on June 24, 2012, 11:06:49 pm
What a shit PT, that's a pretty basic thing.
Title: Day 1.
Post by: .osiRiS on June 25, 2012, 12:32:14 am
Stretching is 50/50 tbh.
Title: Day 1.
Post by: Vaelo on June 25, 2012, 01:39:39 am
One Square Meals are awesome.
For sauces hot is good and Blair's is hot. Can get them on trade me, they do a range of sauces imported by tongue hammer food
http://www.tonguehammerfood.co.nz/death-sauce.html
I pretty much drink the Original Death sauce, and put Ultra Death on almost everything, only need 5-7 drops per meal. Ultra Death makes everything fun, even baked beans (or in your case rice crackers)
Title: Day 1.
Post by: Apostrophe Spacemonkey on June 25, 2012, 08:38:10 am
Berfore and after pics, this thread requires.
Title: Day 1.
Post by: Black Heart on June 25, 2012, 01:51:15 pm
lol @ exercise. You'll just die tired.
Title: Day 1.
Post by: Apostrophe Spacemonkey on June 25, 2012, 02:07:23 pm
Quote from: Black Heart;1491355
lol @ exercise. You'll just die tired.

You'll die tired as well if you're too fat, lugging all that extra weight around.
Title: Day 1.
Post by: Black Heart on June 25, 2012, 02:42:47 pm
He's 78 kg, and is looking to slightly gain weight. You are correct, but its not applicable to the context.
Title: Day 1.
Post by: Retardobot on June 25, 2012, 03:32:21 pm
I fucking hate exercise and love food.

I'm unhealthy. If I find myself still hating exercise and feeling hungry all the time due to boring, bland protein rich food then I'm going to chuck the whole thing in. I'd much rather enjoy life with tastey food and not having to calorie count like a little bitch than to spend an hour every other day at the gym slogging away.

Boring as shit but I'm giving it a go to see if I end up liking it.
Title: Day 1.
Post by: Apostrophe Spacemonkey on June 25, 2012, 03:34:11 pm
Steak isn't boring. A nice juicy steak is the best meal ever.

Fish is awesome too.
Title: Day 1.
Post by: Retardobot on June 25, 2012, 03:41:58 pm
Yeah, steak is great. However Steak piled with salad, rice and veges isn't.

Fish is great. Hoever Fish piled with salad, rice and veges isn't.

If I continue this, I'm going to have to allow myself at least once a week when I can eat shit food.
Title: Day 1.
Post by: Erelyes on June 25, 2012, 08:40:53 pm
How tall are you? I assume at 78kg and that BF, you're close to 6'

What's your actual goal gym-wise? Cardio (muscle endurance), or strength/muscle? Or not sure, are you just doing what your PT says?

Anyways, on the food front:
1. Make up a big batch of bolognese and freeze it. Then you can just boil pasta, reheat a thing of bolognese, et voila.
2. Omelettes. I use 3 size 7 eggs, and will usually have some chopped mushrooms in there too (sauteed beforehand then added at the end). You can do a lot of variety... ham, cheese, or some sort of vegetables I suppose.
3. Casseroles. It's basically meat and sauce with *some* veges.
4. Like others said, spices. I really like Masterfoods Cajun.

185g/day protein sounds right.

TBH I think the main thing is not changing your diet, but changing your philosophy. Sounds a bit wanky, but what I mean is, you have to want to change. So that when you go to grab a drink, you're getting water or milk, not Coke.

IMHO a lot of diets are a bit OTT. You may have slower progress eating a bit of junk but as long as the bulk is good that's what counts. I think 75% of your diet should be the 'good' stuff (whole foods, protein, blah blah). The other 25% should be sanity food.

TBH though mate; I think it's not great that you're finding it depressing. I started 3 months ago and have been relishing it; I do research, I look forward to workouts. I have never gotten close to passing out, puking, or anything like that.
Title: Day 1.
Post by: Erelyes on June 25, 2012, 08:41:16 pm
How tall are you? I assume at 78kg and that BF, you're close to 6'

What's your actual goal gym-wise? Cardio (muscle endurance), or strength/muscle? Or not sure, are you just doing what your PT says?

Anyways, on the food front:
1. Make up a big batch of bolognese and freeze it. Then you can just boil pasta, reheat a thing of bolognese, et voila.
2. Omelettes. I use 3 size 7 eggs, and will usually have some chopped mushrooms in there too (sauteed beforehand then added at the end). You can do a lot of variety... ham, cheese, or some sort of vegetables I suppose.
3. Casseroles. It's basically meat and sauce with *some* veges.
4. Like others said, spices. I really like Masterfoods Cajun.

185g/day protein sounds right.

TBH I think the main thing is not changing your diet, but changing your philosophy. Sounds a bit wanky, but what I mean is, you have to want to change. So that when you go to grab a drink, you're getting water or milk, not Coke.

IMHO a lot of diets are a bit OTT. You may have slower progress eating a bit of junk but as long as the bulk is good that's what counts. I think 75% of your diet should be the 'good' stuff (whole foods, protein, blah blah). The other 25% should be sanity food.

TBH though mate; I think it's not great that you're finding it depressing. I started 3 months ago and have been relishing it; I do research, I look forward to workouts. I have never gotten close to passing out, puking, or anything like that.
Title: Day 1.
Post by: Retardobot on June 25, 2012, 10:03:59 pm
Quote from: Erelyes;1491441
How tall are you? I assume at 78kg and that BF, you're close to 6'

Yeah, roughly 6'1.

Quote from: Erelyes;1491441
What's your actual goal gym-wise? Cardio (muscle endurance), or strength/muscle? Or not sure, are you just doing what your PT says?

It's hard to define my goal. I've explained them to my PT, so he's working for me and with that in mind I am listening to his tutorage. To put it blunty, I want 'definition'.

Quote from: Erelyes;1491441
Anyways, on the food front:
1. Make up a big batch of bolognese and freeze it. Then you can just boil pasta, reheat a thing of bolognese, et voila.
2. Omelettes. I use 3 size 7 eggs, and will usually have some chopped mushrooms in there too (sauteed beforehand then added at the end). You can do a lot of variety... ham, cheese, or some sort of vegetables I suppose.
3. Casseroles. It's basically meat and sauce with *some* veges.
4. Like others said, spices. I really like Masterfoods Cajun.

185g/day protein sounds right.

Cheers for the tips! I think my distaste for the regime at this point is my diet plan. It's built like it is serving a 400 pound man. No variety, basic foods like rice, shredded chicken, rice crackers.... Which is why I asked for some food tips because whilst I want change, I don't think I want, or need the diet of a severely overweight diabetic woman.

Quote from: Erelyes;1491441
TBH I think the main thing is not changing your diet, but changing your philosophy. Sounds a bit wanky, but what I mean is, you have to want to change. So that when you go to grab a drink, you're getting water or milk, not Coke.

I agree. It's a mental game as much as it is a physical one.

Quote from: Erelyes;1491441
IMHO a lot of diets are a bit OTT. You may have slower progress eating a bit of junk but as long as the bulk is good that's what counts. I think 75% of your diet should be the 'good' stuff (whole foods, protein, blah blah). The other 25% should be sanity food.

I think that's how I feel about how my diet has been written up. It does feel OTT. I have cut out all sugar and I think what I am wanting is some sort of compromise considering I'm only a small guy wanting small gains, not a big guy wanting to slim down and then start cutting drastically.

Quote from: Erelyes;1491441
TBH though mate; I think it's not great that you're finding it depressing. I started 3 months ago and have been relishing it; I do research, I look forward to workouts. I have never gotten close to passing out, puking, or anything like that.

Looking back on Friday, I see why I bombed the way I did. For the most of that week I had shit..I mean REALLY shit food. I was missing lunch, not eating breakfast and was severely dehydrated and didn't know it. I've just gotten back from another session and I feel great. Was on the bike for 20 mins doing 30K an hour, did some weights and alternated between the pull up machine and the bench press machine (I think that's what it's called) then finished off with more weights and another go on the bike. On the drive home I caught myself saying "I might go back in tomorrow" after working out I'd be going every second day.

So, onwards and upwards!
Title: Day 1.
Post by: Retardobot on June 25, 2012, 10:14:59 pm
Quote from: Spacemonkey;1491318
Berfore and after pics, this thread requires.

Thanks for reminding me.

Just started an album. I'll show the kids when they're old enough to understand.
Title: Day 1.
Post by: frankytanky on June 26, 2012, 01:01:09 pm
Quote from: Erelyes;1491441
How tall are you? I assume at 78kg and that BF, you're close to 6'

What's your actual goal gym-wise? Cardio (muscle endurance), or strength/muscle? Or not sure, are you just doing what your PT says?

Anyways, on the food front:
1. Make up a big batch of bolognese and freeze it. Then you can just boil pasta, reheat a thing of bolognese, et voila.
2. Omelettes. I use 3 size 7 eggs, and will usually have some chopped mushrooms in there too (sauteed beforehand then added at the end). You can do a lot of variety... ham, cheese, or some sort of vegetables I suppose.
3. Casseroles. It's basically meat and sauce with *some* veges.
4. Like others said, spices. I really like Masterfoods Cajun.

185g/day protein sounds right.

TBH I think the main thing is not changing your diet, but changing your philosophy. Sounds a bit wanky, but what I mean is, you have to want to change. So that when you go to grab a drink, you're getting water or milk, not Coke.

IMHO a lot of diets are a bit OTT. You may have slower progress eating a bit of junk but as long as the bulk is good that's what counts. I think 75% of your diet should be the 'good' stuff (whole foods, protein, blah blah). The other 25% should be sanity food.

TBH though mate; I think it's not great that you're finding it depressing. I started 3 months ago and have been relishing it; I do research, I look forward to workouts. I have never gotten close to passing out, puking, or anything like that.

What he said. I have always been fit and kept fit so it is a little easier to say keep it up but I understand how it works.
I think you don't have to be super strict on what you eat, just remember (cliche) moderation is the key. Try to limit your takeaways to 1 day a week, the rest try to have "decent" food, I still have a ridiculous amount of coke (keep away from energy drink s tho, that's bad mojo).
TBH I hate the gym, can't stand it, too many big burley blokes standing in front of the mirrors grunting, unfortunately during winter it is far nicer to take your exercise inside instead of among the elements.
Good on you for getting into it, the start is definitely the hardest, you will ache for 3 or 4 days and it will be ever so slightly easier next time.
Then in three months time you will be ready to butter up the guns and get all GC on it.
Title: Day 1.
Post by: Black Heart on June 26, 2012, 01:09:12 pm
go swimming, screw the gym & diet from hell.
Title: Day 1.
Post by: Retardobot on June 26, 2012, 01:33:39 pm
Chlorine does a number on me. Can't handle the shit.

Thanks for the tips guys. After asking a lot of other people, my diet I have been set has been shown to be a little ridiculous. I fear that if I where to follow it to a 'T' it'd have me craving for other foods around the clock and then I'd end up breaking completely. So whilst I'm still following the diet, I'm just allowing myself a small amount of 'comfort food' on occasion, things like sauces, added salt and fruit juice (100% unpasteurized). I may end up allowing myself a day once a week where I have takeaways but I don't want to do that too early, maybe some time down the track when I've noticed that I've made good progress and a meal of fish 'n' chips wont reverse my hard work.

Gym again tonight as I think I'm going out to a friends place for tea (personal trainer who works at another gym). Probably get some more tips on workouts, eating plans etc.
Title: Day 1.
Post by: Erelyes on June 26, 2012, 07:46:11 pm
I put up a post earlier today but seems to have gone AWOL. Anyways.

Your goal of more 'definition' basically means you want to have some decent looking muscles, and get rid of a bit of the fat that hides those muscles, yeah?

Here's a few things to think about, no guarantee I'm right on any of these, but I'm happy to explain/debate.

1. Don't do cardio before weight/strength work. Do it afterwards. Feel free to do 5m on a bike to warmup, but personally I just warmup with an empty barbell and work up to my work weight. Personally I avoid cardio for the most part, cos I don't enjoy it, and lifting weights / looking after 2 kids expends enough energy as it is. The great thing about lifting iron is that the stronger you get, the more calories you burn.
2. Never do strength/weight two days in a row as a beginner. Your body needs time to recover. I'd limit any cardio on the 'off' days too.
3. Avoid supplements - pre-workout formulas, body mass stuff, etc etc. You can use whey protein powder if you think you need a boost. The prority with the powder (high to low) is: post workout, breakfast, before bed, pre workout. I only do one scoop post workout.
4. If you are limiting carbs in your diet ensure you still get some carbs post workout, for energy etc.
5. Do compound weight movements. Bicep curls work your biceps. Bench pressing works out most of your upper body.
6. Do free weight excercises. I notice you mentioned a BP 'machine'. Unfortunately a machine does all the balancing for you, which means you use less muscles and are more likely to end up imbalanced (where particular muscles in a group are much weaker). Yes, free weight means you have to learn technique; that's the fun part, and hopefully your PT paid attention in the technique part of their classes. There is a heap of technique stuff on the net if you look.

Personally I've been doing http://www.stronglifts.com for 10 weeks. My goal is gain ~10kg of strong muscle. 'Some' diet improvements but still eat bread, fish and chips, blah blah. Also doing 1/2 GOMAD. Went from 79 to 87kg so far (6'2, goal ~90kg). No BF measurements but I was probably 10-15% before and same now. Couldn't do a chin-up before, can do 3 now. I am close to squatting my weight for 5 reps, I have deadlifted my weight for 5 reps, and currently benching/pressing 1/2 my weight for 5 reps. A couple months ago I thought squatting 40kg was hard!
The Stronglifts site can seem a bit of a hard sell, and you have to submit your email for the program, but it's free. It's refreshingly candid and non-bullshit. I can flick you the report if you don't like submitting emails.

Good luck with your program; when I started my wife was all like "I like you the way you are". Now she says that she feels a little shallow cos she LOVES the more 'buff' look that I am gradually acquiring.
Title: Day 1.
Post by: Retardobot on June 26, 2012, 08:14:07 pm
Quote from: Erelyes;1491595
Your goal of more 'definition' basically means you want to have some decent looking muscles, and get rid of a bit of the fat that hides those muscles, yeah?

Yep.

Quote from: Erelyes;1491595
1. Don't do cardio before weight/strength work. Do it afterwards.

Why is this?

Quote from: Erelyes;1491595
2. Never do strength/weight two days in a row as a beginner. Your body needs time to recover. I'd limit any cardio on the 'off' days too.

I get nil exercise during the day. I sit on my bum at a desk. I try to bike to work but during the winter the weather doesn't allow for that. I feel guilty if I do nothing.

Quote from: Erelyes;1491595
3. Avoid supplements - pre-workout formulas, body mass stuff, etc etc. You can use whey protein powder if you think you need a boost. The prority with the powder (high to low) is: post workout, breakfast, before bed, pre workout. I only do one scoop post workout.

I'm not going to bother with workout supplements. Just as you have suggested, I'm only taking a protein mix pre and post workout and occasionally in the morning if I feel I'm not going to hit my protein intake for the day.

Quote from: Erelyes;1491595
5. Do compound weight movements. Bicep curls work your biceps. Bench pressing works out most of your upper body.

Yep. Have been doing the bicep curls. PT showed me how to do them. My form will get better over time. I'll be shown more exercises come Thursday (next session). For now, I'm doing what I know and what I can when at the gym.

Quote from: Erelyes;1491595
Good luck with your program; when I started my wife was all like "I like you the way you are". Now she says that she feels a little shallow cos she LOVES the more 'buff' look that I am gradually acquiring.

The Mrs. is away in the States. While she's over there (3 months) she's doing yoga etc so she is looking forward to seeing me after 3 months of gym and I'm looking forward to seeing her after 3 months of muscle toning.
Title: Day 1.
Post by: Venomoose on June 27, 2012, 01:39:07 am
Unfortunately when it comes to dieting, you really do have to count calories/macros to make it all worthwhile, and yeah clean foods tend to taste bland. Honestly you just get used to it, and it helps build self discipline imo.

Kinda hard to make further comments on your diet & exercise as you haven't said how many times a week you can go to the gym & long term goals ('toning' makes no sense to me lol).
Title: Day 1.
Post by: Retardobot on June 27, 2012, 08:54:28 am
Quote from: Venomoose;1491635
Unfortunately when it comes to dieting, you really do have to count calories/macros to make it all worthwhile, and yeah clean foods tend to taste bland. Honestly you just get used to it, and it helps build self discipline imo.

Kinda hard to make further comments on your diet & exercise as you haven't said how many times a week you can go to the gym & long term goals ('toning' makes no sense to me lol).

Why does toning make no sense? I posted my goal a few posts back.

Going from 78 - 80Kg in muscle gain is my goal. However, at the end of the day I'm looking at creating definition in my upper body and I suppose I can only really know how much definition I want when I get there - I haven't picked a guy out of a muscle mag and gone OMG I WANT 2 LOOK LIEK DIS GUY. I weighed in last Friday at 78Kg, this morning I'm 76.5Kg.

I'll know more about my schedule and time table when I meet up with my PT again tomorrow where he sets me a decent routine, from there I'll work out what days and what muscles I should be working out to reach my goal.
Title: Day 1.
Post by: Apostrophe Spacemonkey on June 27, 2012, 09:12:10 am
Quote from: Retardobot;1491644
I haven't picked a guy out of a muscle mag and gone OMG I WANT 2 LOOK LIEK DIS GUY.

You can borrow some of my muscle guy mags if you want.
Title: Day 1.
Post by: Retardobot on June 27, 2012, 09:13:41 am
Quote from: Spacemonkey;1491645
You can borrow some of my muscle guy mags if you want.

Your muscle mags are just sheets of tinfoil fashioned together to make a book of tinfoil pages.
Title: Day 1.
Post by: Apostrophe Spacemonkey on June 27, 2012, 09:24:42 am
Yes, that is absolutely correct.
Title: Day 1.
Post by: Black Heart on June 27, 2012, 09:49:04 am
pages don't stick together that way.
Title: Day 1.
Post by: Erelyes on June 27, 2012, 10:45:04 am
Quote from: Retardobot;1491600
Why is this?


A couple reasons.
Firstly, lifting weights when tired makes it more difficult to keep correct form in the lifting. Form is important to avoid injury.
Secondly, what grows strength / muscle is lifting heavy. If you try doing weights after your cardio, you won't be able to lift as much.
Thirdly, if your goal is definition, you'll achieve that two ways. Firstly, by building muscle, secondly by burning fat. It's easier to focus on building the muscle/strength first, because the more you can lift, the more calories you burn; making fat burn easier.

Obviously if muscle endurance was important to you (e.g. you want to be able to run 5km in under half an hour, or do a 21km half marathon) then you would put more emphasis on cardio, and lift lighter. But keep in mind, even Usain Bolt does squats!

Quote from: Retardobot;1491600
Yep. Have been doing the bicep curls. PT showed me how to do them. My form will get better over time. I'll be shown more exercises come Thursday (next session). For now, I'm doing what I know and what I can when at the gym.


Cool. Just remember that bicep curls target one muscle - the bicep. There are plenty others in your upper body. It's easier doing 3 compound excercises rather than 10 isolating ones.

TBH my lifting form (squat, bench press, overhead press, barbell row, deadlift) is 90% self-taught using vids on the web. When I had my PT session at 7 wks in, I got one or two pointers but that was it. There are lots of demo vids on the web that explain form.
I found these very helpful - http://www.youtube.com/playlist?list=PL740E59213CF55DCD&feature=plcp

Don't get me wrong btw, isolation/machines have their place. But for a beginner, compound movements using free weight are best. Start light, focus on form and power, add 1.25kg/side every session. Eat well, get 8hrs sleep/night.

And ignore muscle mags :p  Google Image search 'Roelly Winklaar' for a laugh.
Title: Day 1.
Post by: SheepShagger556 on July 03, 2012, 08:22:20 pm
Shit mate, I sold my computer bought an expensive mountain bike and dropped 6kg with out a change in diet. Now its winter though I can't ride as much so put back on 2kgs. Bring on Summer!

You will be fine.
Title: Day 1.
Post by: Retardobot on July 04, 2012, 08:09:03 am
I dropped 2 kilo's in the first week with a diet change alone.

Now I've put a kilo back on which I am hoping is muscle because my body fat percentage is still dropping ever so slightly.
Title: Day 1.
Post by: Apostrophe Spacemonkey on July 04, 2012, 08:58:16 am
Quote from: Retardobot;1492599
Now I've put a kilo back on which I am hoping is muscle

Only way to prove this, is with photos.
Title: Day 1.
Post by: Retardobot on July 04, 2012, 09:02:22 am
I've been taking photos every day I visit the gym, which on average so far is 6-7 times a week for an hour - hour an a half a visit.

I'm not sure if it's worth posting photos or even if I feel comfortable posting photos.

If people want photos, I'll post them I guess.
Title: Day 1.
Post by: Apostrophe Spacemonkey on July 04, 2012, 09:20:42 am
Of course you shouldn't feel comfortable posting photos.

This is an internet gaming forum.

You'll make everyone else jealous of your handsome muscular body.
Title: Day 1.
Post by: Retardobot on July 11, 2012, 09:12:01 am
Update:

Roughly 3 weeks in and I am noticing huge changes. I was 78KG, I've now dropped to 75 - 76. Noticing a lot more definition especially around my chest area and my arms. I've relaxed my diet a little but am still adhering to healthy food (fruits, veges, meats without fattening sauces).

Ran out of protein mix last night so will have to grab some more this morning. I didn't expect to go through so much. I average a 3-4L tub every week. 1 drink at breakfast and 1 pre and post workout every night. Thinking about adding a 4th with my lunch as I'm still a few grams off my daily protein intake.

I've managed to work out a rough guide for a workout regime based on what the PT has been having me do but for now I've invested in a few more sessions with him as he does a good job at wrecking my body every time he runs me through a session. My legs are in hell at the moment from a Monday session where the PT noticed that my legs are my strongest assets and turned up the heat to see what I could do. I've never actually been so sore that I need help to get on and off the toilet.

Last night I focused on my chest after not working it for a few days and holy shit, after the first few reps I could feel the difference, I felt like I needed a bra.

Tonight it's abs + arms.

May post up before + after shots at the 6 week mark.
Title: Day 1.
Post by: Equity on July 13, 2012, 11:17:37 am
Good stuff man, keep it up!
Title: Day 1.
Post by: Retardobot on July 13, 2012, 11:22:12 am
Taking a couple of rest days.

After working my chest on Tuesday after the PT telling me we were going to work abs + arms on Wednesday only to change his mind and end up training me in chest and arms I discovered that I've been going too hard. I've been at the gym everyday for the past 3 weeks and on Wednesday I felt my body telling me to slow down.

So last night I took a rest day and I'm thinking about taking it easy again tonight so I can go hard on abs and shoulders on Saturday.

Jeans have become pretty damn loose as well. Can't afford new ones :\
Title: Day 1.
Post by: Craigor on July 13, 2012, 01:14:35 pm
Quote from: Retardobot;1492607
I'm not sure if it's worth posting photos or even if I feel comfortable posting photos.

If people want photos, I'll post them I guess.

I want photo's

Comfortable now ;)
Title: Day 1.
Post by: Kopfjaeger on July 13, 2012, 01:45:04 pm
my2cents
 
/avoid training (resistance) for longer than an hour
/you only get stronger when you sleep
/stay off machines use free weights and get someone to show you proper form
/if you train (are pushed) to hard you won't enjoy it and stop

luck to you
Title: Day 1.
Post by: Retardobot on July 13, 2012, 01:48:10 pm
Training is usually anywhere from 45 mins to an hour.

I'm sleeping well. I get in bed anywhere from 9-10pm and get up at 7am.

I'm using a mixture of weights + machines as directed by my PT. Also, PT is teaching me decent form.

Trainer puts my balls to the walls, I hurt the next day but love it.
Title: Day 1.
Post by: Erelyes on July 17, 2012, 09:18:33 pm
Quote from: Kopfjaeger;1493900
/avoid training (resistance) for longer than an hour
/you only get stronger when you sleep
/stay off machines use free weights and get someone to show you proper form
/if you train (are pushed) to hard you won't enjoy it and stop


+agree

Retardo, don't train two days in a row as a beginner/intermediate. You need the day after to recover.

Mini-hijack, I am almost squatting with 1X BW (doing 87.5 tomo morning and I weigh ~89). Deadlifting 100, benching 60, pressing 42.5, pendlay rowing 60. All that is 5x5 (except deads which are 1x5). Thats after 2.5-3 months
Title: Day 1.
Post by: Retardobot on July 17, 2012, 10:14:27 pm
The instant you tell anyone you go to the gym and every man and his dog comes out of the wood work and tells you to do this and do that and don't do that regardless of the fact that you've mentioned you're following the advice of a qualified trainer.
Title: Day 1.
Post by: Pyromanik on July 18, 2012, 12:33:30 am
Bro, I used to be fit as when I was 18. Now I'm ~90Kg, but obviously I know what I'm talking about.
Title: Day 1.
Post by: Retardobot on July 20, 2012, 10:21:03 am
Smashed my records last night.

Have been given the green light to up my protein intake from 180gms a day to 200+.

So this morning it was 4 eggs + 2 protein drinks totaling roughly 75gms in protein for breakfast.
Title: Day 1.
Post by: frankytanky on July 21, 2012, 08:38:17 am
Great to hear your through the initial pain and starting to see imporvement. Its easy to see how some people stop prior to results cos it is hard! Well done man, long may results be smashed!
Title: Day 1.
Post by: pyro on July 21, 2012, 03:59:08 pm
Quote from: Retardobot;1494465
The instant you tell anyone you go to the gym and every man and his dog comes out of the wood work and tells you to do this and do that and don't do that regardless of the fact that you've mentioned you're following the advice of a qualified trainer.


To be fair a "qualified trainer" doesn't mean much these days. Not saying you're trainer is good, just a lot of young guys out there that basically follow simple guidelines and realistically don't have much of a clue on proper form, exercises, diet and varying techniques to achieve each individuals goals. Most young trainers just have a basic set program they give out to virtually everyone. Also remember the internet is your friend, lots of valuable info regarding everything you could want. Come join us over at http://www.nzbodybuilding.co.nz/index.php, lots of knowledgeable people always will to help anyone regardless of their goals, Its not just a bodybuilding site, more of an overall fitness forum(Bodybuilding, powerlifting, crossfit, etc).

Keep up the good work though, train hard, eat right, sleep well, 3 easy steps to follow to reach your goals. And yea basically ignore all the people trying to give you advice unless they have been there done it and are in reasonably good shape themselves.
Title: Day 1.
Post by: Retardobot on July 27, 2012, 10:56:21 pm
Update. For you, Monkey.

5 week mark next week means I get re-assessed by the PT.

I'd say he's money well spent.

Sorry about camera quality. Mrs. took the camera with her overseas.

(http://iforce.co.nz/i/fkwhbvxm.dqr.jpg)
Title: Day 1.
Post by: frankytanky on July 28, 2012, 02:13:53 pm
Trying to sound as ungay as possible, but looking good!
Must be satisfying looking before and after?
Title: Day 1.
Post by: Retardobot on July 28, 2012, 02:54:54 pm
Thanks Franky.

Very satisfying.

Bought some vanilla super-quad.

Strawberry stuff made me vomit, so I'm able to up my protein intake easily now when I don't happen to get it in my meals. Vanilla mixes well with fruit and actually tastes good.
Title: Day 1.
Post by: pyro on July 28, 2012, 11:28:03 pm
Nice work so far, can see a lot more definition around your delts and chest, and your stomachs looking flatter. Now you just need to put on some more size.

Buying protein powder, multi-vitamins pretty much any supps, highly recommend http://www.iherb.com delivery is generally around 3-4 days but you will save anything from 25-50% on your orders. Think they are also doing free shipping until next wed for orders between $40 and $80. http://www.iherb.com/?rcode=YOR289 code for an extra 5$ off your first order as well. All the nz shops do great work here, bodybuilding.co.nz, shotgun, supplements.co.nz, sportsfuel, punchsupplements etc but they just cant compete with the pricing from iherb.

For taste on protein powder you can't go past ON (optimum nutrition) I would send you a sample but I think sending powder in the mail looks a little dodgy these days hahaha, maybe ask around any supp stores down your way see if they have any samples.
Title: Day 1.
Post by: Retardobot on July 28, 2012, 11:31:54 pm
Cheers dude.

Thanks for the links and names.
Title: Day 1.
Post by: Retardobot on July 30, 2012, 07:55:22 pm
Re-assessment day.

Doubled the amount of reps I was able to do in an endurance test that I had to perform before I started at the gym.

Was at 14.9% body fat, now at 11.7%
Title: Day 1.
Post by: Apostrophe Spacemonkey on August 01, 2012, 01:16:50 pm
What resolution is required to print to A1 size?
Title: Day 1.
Post by: Growler on August 02, 2012, 09:22:58 am
17
Title: Day 1.
Post by: The Demon Lord on August 02, 2012, 09:59:45 am
Good work Re - but remember a Beer gut is what keeps your lady warm through the Winter Months and it is what will allow you to survive in a desert...

Just saying...
Title: Day 1.
Post by: Retardobot on August 02, 2012, 10:44:06 am
Protein farts keep me warm.
Title: Day 1.
Post by: Erelyes on August 04, 2012, 05:18:29 pm
Keep an eye on dailysupps.co.nz as well
Title: Day 1.
Post by: EnjoyTheSauce on August 04, 2012, 06:04:28 pm
What gym in Palmy you going to? Looking for recommendations..
Title: Day 1.
Post by: Retardobot on August 04, 2012, 06:10:04 pm
I'm going to Jetts. Most people cringe due to their conglomerate like face but it allows me to rock in at 9pm and do what I want without worrying about closing time. My trainer is pretty awesome.

It has its negatives due to massive knuckle dragging douches always climbing all over the equipment acting like apes with each other but that's the nature of the beast (gyms in general). I pay something like $22 a fortnight for membership. It's clean and the layout of the equipment is easily accessible.

However the air conditioning and cooling could be a bit better. After 25 mins on the treadmill at 12Km/h, a small wispy breeze of cold air every 10 mins just doesn't cut it.
Title: Day 1.
Post by: EnjoyTheSauce on August 04, 2012, 06:21:30 pm
I've been tossing up between Jetts and Snap, wanting to go to Jetts because its only a few mins walk from home but a friend (who hasn't gone their for months now) said that their gear is always breaking down. Had any issues with this?
Title: Day 1.
Post by: Retardobot on August 04, 2012, 06:27:38 pm
I've only ever noticed 2 pieces of gear that have broken down since I have been there. One was fixed pretty quickly, and the second has been busted for a couple of weeks now (lat. pull down). It sucks, but machines aren't always breaking down. On the odd occasion one does break down you can just use the free weights.
Title: Day 1.
Post by: Xenolightning on August 06, 2012, 07:52:42 pm
Thread title is misleading

^_^
Title: Day 1.
Post by: Retardobot on August 06, 2012, 07:56:12 pm
The bulge in your pants in misleading.
Title: Day 1.
Post by: Apostrophe Spacemonkey on August 07, 2012, 08:55:22 am
Quote from: Xenolightning;1497512
Thread title is misleading

^_^

I was thinking the same thing.

I'm still waiting for Day 2.
Title: Day 1.
Post by: Xenolightning on August 07, 2012, 10:16:39 am
I have high hopes for Day 2.

Definitely expecting a participation ribbon of some sorts
Title: Day 1.
Post by: Black Heart on August 07, 2012, 06:08:30 pm
Day #2 Mmm KFC double down... ahhhh uuuhhmmmm ...can't talk eating.
Title: Day 1.
Post by: Retardobot on August 19, 2012, 11:30:54 am
Update.

73.5KG and at 11% BF.

Have lost as much weight as I want to, now looking at getting bigger so have added a few more foods to my diet.

Kumera, tuna and oats.

Had my last session with my PT last Monday. Have since discovered he was showing me how to do bench presses on the Smith machine wrong and I have subsequently gotten a sore shoulder over it. After talking to a new trainer I have been told to dial in my shoulders and not have them open so much, forcing a lot of weight on the joint. I am to bring the weight off the joint and take advantage of my triceps. This has pissed me off because this whole game scares the crap out of me because of its rampant bro science. Had put a lot of trust in the PT.

Does anyone know if there is any over ruling registry system for PTs? Like there is "Master Builders" for the construction industry?

Don't want to get another dud trainer after being shown I was being walked down the garden path.
Title: Day 1.
Post by: Kopfjaeger on August 19, 2012, 01:10:41 pm
Sorry but anyone in NZ can call themselves a 'Personal Trainer', maybe look for someone that has a Bachelor of Physical Education (BPE) as a starting point and/or Degrees in Biomechanics or Kinesiology.  The fact that your former PT had you doing bench in a Smith machine speaks volumes.
Title: Day 1.
Post by: Retardobot on August 19, 2012, 01:30:44 pm
Spoken to a few people, one of which holds a BPE and am going to spend my time on dumbbell bench presses.
Title: Day 1.
Post by: CSfaith on August 19, 2012, 02:15:09 pm
Holy shit, I just lost 2kg from reading this thread ! It is all mental !!!! ahahaha

But on a unrelated note, top shit bro. Good to see your busting out and moving on from geekcred to flexville ^^ Reading this thread and seeing yuour smexy before and after pics makes me want to relive the faith of his 17 - 20 prime where I was a ripped little jack russell. Sadly sitting down for 18 hours a day does not cater for going to the gym. Even worse, everyone at my office gets a free gym membership and no one goes lol.

Maybe you me and enjoy the sauce could all go togeather and become Palmys latest male sex show ! Bring on the money ^^
Title: Day 1.
Post by: pyro on August 19, 2012, 03:53:06 pm
Stay the hell away from Smith machines. Do a proper bench, with both dumbells and barbells, both have their advantages. Smith machine limits your range and forces you into an unnatural movement, putting stress on your joints that is unnecessary.

Imo if you are looking for a decent personal trainer and your goal is to get bigger, look around the gym for PT's that have a decent physique and are a bit older or who have been in the business for sometime. Like I said in a previous post, almost anyone can call themselves a "PT" these days, with having very little knowledge or training backing them.
Title: Day 1.
Post by: winter on August 24, 2012, 04:10:54 pm
Good work mate! keep it up!
Title: Day 1.
Post by: Apostrophe Spacemonkey on August 24, 2012, 04:20:46 pm
Quote from: winter;1499994
Good work mate! keep it up!

Where the hell have you been?

It'll like you have been away all winter. Which doesn't make any sense.
Title: Day 1.
Post by: winter on August 24, 2012, 04:26:20 pm
Quote from: Spacemonkey;1499996
Where the hell have you been?

It'll like you have been away all winter. Which doesn't make any sense.

Hey mate, don't wanna threadjack but I've been ultra busy with baby coming in like.. 2 weeks? haha
I still keep an eye on the goings on here every now and then..<3
Title: Day 1.
Post by: Erelyes on August 29, 2012, 09:04:36 pm
Quote from: Retardobot;1494465
The instant you tell anyone you go to the gym and every man and his dog comes out of the wood work and tells you to do this and do that and don't do that regardless of the fact that you've mentioned you're following the advice of a qualified trainer.

 
I'm not sure if this was originally aimed at me (as it was after my post) but it's good that you have found that PT's can be idiots, 'qualified' or not, just as much as 'every man and his dog coming out of the woodwork' can.

If every 'man and his dog' kept his mouth shut, all you would have is people selling stuff, and we all know what they can say..

Many workout enthusiasts will have spent far more time learning about their hobby, than PT's spent training in their profession. Of course an intelligent PT that genuinely cares about their profession and never stops learning is your best bet, but GLHF finding one that isn't in hot demand; or works fulltime with pro athletes.

To be honest you can filter most broscience on the web into two categories:
1. Those who say to do something and don't explain why. e.g. "don't eat whey, eat casein". Which is a dumb, generalised comment (they each have pros and cons)
2. Those who say to do something and explain. e.g. "eat whey PWO and during the day supplement with casein, cos whey is quicker acting and casein slower releasing"

Just use your brain. Oh, and +1 on the smith machine avoidance, the only time I've touched it is when I hit my head on it (it's too close to the cage at my gym)
Title: Day 1.
Post by: BerG on August 29, 2012, 09:09:23 pm
Spacemonkey, I think the health and fitness section needs a thread where we can post our buffest pose, and see who is GetSome's most Schwarzenegger-like specimen.

I'll win, of course.
Title: Day 1.
Post by: Retardobot on August 29, 2012, 10:50:54 pm
Quote from: Erelyes;1500715
I'm not sure if this was originally aimed at me (as it was after my post) but it's good that you have found that PT's can be idiots, 'qualified' or not, just as much as 'every man and his dog coming out of the woodwork' can.


Nah, wasn't aimed at you. I was just getting frustrated at the amount of friends who have tried to offer me bioscience. I have whittled it down to 2 people that I trust now. 1 a 3rd year degree student in exercise science who has a few years experience up his sleeve, and another who's a PT at a competing gym who competes in Thai kick-boxing. Both have taken me for sessions and have shown me that they are trustworthy and know their shit more so than my original PT.

I've managed to inspire 2 other friends to sign up to the gym as they saw me as a skinny white boy with not much interest in working out. They figure if I can do it, they can too which gives me a good feeling.

Also, update:

(http://iforce.co.nz/i/as1ytw5r.ayi.jpg)
Title: Day 1.
Post by: BerG on August 30, 2012, 06:14:06 am
Thanks for the progress pics.

From humble beginnings, you can really see the beard starting to mature now.
Title: Day 1.
Post by: R3DM@N on August 30, 2012, 06:55:12 am
Photoshop! hahah na bro. Awesome work! Mr Inspirational!
Title: Day 1.
Post by: The Demon Lord on August 30, 2012, 09:12:15 am
Quote from: BerG;1500732
Thanks for the progress pics.

From humble beginnings, you can really see the beard starting to mature now.


Indeed, but the Facial hair needs to be man-scaped now - it is poor form to let the Beard Grow wildly without defining its greatness
Title: Day 1.
Post by: Retardobot on August 30, 2012, 10:41:08 am
It gets trimmed and pruned everyday.

It takes a bit of persuasion but it sits in place after a few solid punches.
Title: Day 1.
Post by: Xenolightning on August 30, 2012, 12:48:21 pm
Shit in here just got really homo....





















I like it, it's turning me on.
Title: Day 1.
Post by: The Demon Lord on August 30, 2012, 01:52:49 pm
Quote from: Xenolightning;1500778
Shit in here just got really homo....

dude this is a Gaming forum...

It always has the air of heavily supressed Homosexuality....

why else do you think we would sit around in the dark talking to other men and Tea Bagging them?
Title: Day 1.
Post by: Xenolightning on August 31, 2012, 10:21:45 am
Quote from: The Demon Lord;1500786
dude this is a Gaming forum...

It always has the air of heavily supressed Homosexuality....

why else do you think we would sit around in the dark talking to other men and Tea Bagging them?
HNNNNNNG.
Title: Day 1.
Post by: Mayhem_Lee on September 17, 2012, 06:26:12 pm
Updates Bot??
Title: Day 1.
Post by: Retardobot on September 17, 2012, 06:39:02 pm
Will post some after I get back from the gym tonight.
Title: Day 1.
Post by: Xenolightning on September 18, 2012, 04:38:23 pm
I see that you are so white you blend into the forum background.
Title: Day 1.
Post by: Retardobot on September 18, 2012, 04:49:04 pm
It's all this protein.
Title: Day 1.
Post by: Retardobot on September 19, 2012, 09:24:19 pm
Update:
(http://iforce.co.nz/i/nyxjzsft.esq.jpg)

Past week has been a bit quiet due to being tired. Pulling overtime at work and noticing my energy levels are depleting pretty quickly.
Title: Day 1.
Post by: Apostrophe Spacemonkey on October 02, 2012, 07:07:07 pm
http://www.youtube.com/watch?v=xgtqQbZsfQM
Title: Day 1.
Post by: Xenolightning on March 21, 2013, 07:57:17 am
Day 170?
Title: Day 1.
Post by: Retardobot on March 21, 2013, 07:58:13 am
Will post a few updates if you're keen.
Title: Day 1.
Post by: Xenolightning on March 21, 2013, 08:09:12 am
Quote from: Retardobot;1521361
Will post a few updates if you're keen.
Always keen on you Rii.
Title: Day 1.
Post by: BerG on March 21, 2013, 08:14:57 am
Of course, we ran out of fap material months ago.
Title: Day 1.
Post by: Retardobot on March 21, 2013, 08:58:07 am
You guys are so good to me. Will post new pics tonight.
Title: Day 1.
Post by: winter on March 21, 2013, 09:27:06 am
Inb4 boner.
Title: Day 1.
Post by: Growler on March 22, 2013, 06:56:22 pm
infinity boner when rii is involved... like a never endiing selfie bj.