FatGaining* : BMR789's Log
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Tips - as has been said, not too much cardio. Try getting into Protein shakes, and even Creatine if you can (Kre-Alkalyn think by NFS is good).<br />
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And yeah, simple weights, focussing on big areas.<br />
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Basically did the above a few years ago, when I got a groin injury (so couldn't really play sport until op) and had not found the gym before. Joined the gym, went on the extras and 6 months later I was at 91, from a paltry 72. Dropped back down to about 84 at the moment, which is only just sustainable after a summer of 7's, touch, indoor soccer and netball, but might have to join the comp and get back up to somewhere like 88. Oh, I'm 6 foot. -
Compound exercises are the ones if you wanna muscle up. Try a workout consisting of: Squats, Deadlifts, Bench Press, BB Rows , BB Shoulder Press..... 3 x week. Perform 4 sets of 6 reps per ex. Plenty of rest between sets (3- 5 mins). Free weights are best for size and strength. Top up with Protein Shakes for morning and afternoon tea. Get plenty of protein into you brutha. Cut back on the cardio. Unfortunately I have no trouble bulking up, but being a classic Endomorph have to work alot harder to lose the excess jubba. Good luck with your goal mate.
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[quote name='Red Beard']<br />
Compound exercises are the ones if you wanna muscle up. Try a workout consisting of: Squats, Deadlifts, Bench Press, BB Rows , BB Shoulder Press..... 3 x week. Perform 4 sets of 6 reps per ex. Plenty of rest between sets (3- 5 mins). Free weights are best for size and strength. [/quote]That is exactly what I did. -
I've always had an issue putting on muscle. Wasn't a problem during my track career but when it came to playing rugby later on it wasn't so helpful....<br />
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RB is right, compound weights and low reps are best. My only quibble (and this maybe a personal thing) is I prefer to keep rest periods between sets down to around the one minute mark. This means the muscle has time to do a little recovering before hitting it again. By having less of a rest however you are putting more of a strain on the muscle therefore forcing it to grow more.<br />
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As well as eating (a lot) and protein supplements, I have also found creatine and tribulus terrestres to be very helpful. It all adds up money wise though.<br />
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Make sure you have protein straight after a work out and first thing in the morning. -
Oh and the other think is a good nights sleep. Give your body time to recover from the pain you've inflicted in the gym. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Update.<br />
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22 Feb Weight Dropped down to 67kg's<br />
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Yep lost a Kilogram in ONE FARKIN DAY.<br />
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Picked up some D and V bug from the Kids<br />
Spent Tuesday afternoon - talking to the big white porcelin telephone.<br />
Then spent Wednesday morning on the toilet with the squids<br />
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At this rate in 2 months I'll have disappeared.<br />
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Whatever bug that I got from the nippers - they had it at the end of last week - it also whacks you out food wise for a couple of days.<br />
Have eaten about 6 slices of marmite toast in 2 days.<br />
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Hell I don't like the look of all that excercise, and muscle buiilding - surely I can eat my way to 72kg's.<br />
I'll try that.<br />
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Wife prefers me to be lean - like a good heading dog.<br />
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All Prick and Ribs. -
[quote]Hell I don't like the look of all that excercise, and muscle buiilding - surely I can eat my way to 72kg's.[/quote]<br />
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Sure you can. The extra weight will just be a bit squidgy. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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[quote]Yep lost a Kilogram in ONE FARKIN DAY.[/quote]<br />
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My record is six kilos in nine days. The joys of touring Egypt. You could almost set your watch to it. 20 minutes after eating it was straight to the nearest toilet (or hole as the case may be). My friend who I was travelling with (a chick I was scoring at the time) would be all keen to head off and see some more wonders of the ancient world and I'd have to pretend to want to take it easy for half an hour and let my food digest. Then I'd have to excuse myself for ten minutes whilst.....well that's probably enough of an explanation. Oh the agony. -
[quote name='BMR789']<br />
Have eaten about 6 slices of marmite toast in 2 days.[/quote]<br />
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There's yer problem....<br />
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[quote]All Prick and Ribs.[/quote]<br />
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Well one out of two <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='Nick the Aussie']<br />
[quote name='BMR789']<br />
Have eaten about 6 slices of marmite toast in 2 days.[/quote]<br />
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There's yer problem....<br />
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[quote]All Prick and Ribs.[/quote]<br />
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Well one out of two <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
Have not been able to keep much more down!! On the mend now though and eating normally again. Speaking of which it's lunch time. It pays not to skip that - quite often I do.<br />
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Ha ha - if you would like to check families general endowment.<br />
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Ask to see my brother<br />Radisson Place<br />
Rouse Hill<br />
Sydney<br />
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Makes John Holmes seem small.<br />
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Honestly - I've got know idea how his wife copes. :nta -
More than a mouthful is a waste.
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[quote name='BMR789']<br />
Honestly - I've got know idea how his wife copes. :nta<br />
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Well, with your surname I'm sure she knew what she was getting into.
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And they're listed as Kellyville but it wouldn't be the first time Australia Post and the phone directory failed to find common ground. That address, incidentally, is but 5km northeast of my place as the crow flies. However I have no doubts that if I turned up there and said "flop it out or your brother's a liar" I'd get a punch in the face <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='Nick the Aussie']<br />
[quote name='BMR789']<br />
Honestly - I've got know idea how his wife copes. :nta<br />
[/quote]<br />
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Well, with your surname I'm sure she knew what she was getting into.<br />
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And they're listed as Kellyville but it wouldn't be the first time Australia Post and the phone directory failed to find common ground. That address, incidentally, is but 5km northeast of my place as the crow flies. However I have no doubts that if I turned up there and said "flop it out or your brother's a liar" I'd get a punch in the face <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
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Um - yes you most certainly would get a punch in the face.<br />
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Yeah though that you lived in the general area to him based on your postings about geography etc.<br />
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Well that is good then. Easy to catch up for a beer when I'm next over there then.<br />
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Aussie white pages does a map based thingee that is pretty good. -
Yeah they use the whereis.com.au engine which is down at the moment.<br />
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But definitely a beer-worthy event. The Mean Fiddler is just up the road and always good for a few coldies.
