Rooi Bul's Official Thread

You can do it! Bite it's f#cking head off!! :lol:


But seriously, you have come a long way. Just stay motivated and these guys will give you all the help and advice you need.

Thanks Fakey.

I am going to stick it out hey even if it takes me till next year this time. For me I do not mind slow fat loss as the slower the fat loss the less likely to lose muscle. As long as I see progress and you guys see progress every time I update then I am happy.

For now I am going with Pyro's advice no carbs except from green veg

Guys can you tell me is there an app or calorie tracker out there fir my Samsung S4 where it gives you values in grams and for South African foods.

My Fitness Pal is driving me nuts. Gives me uk and us foods. Like from Tesco and such and in oz. I checked and double checked I set it for SA and for grams.

Please help me. I am serious sbout getting my Body Fat and Weight down more way more.

Furk? Pyro? n tip of raad of hulp hier dalk asb?

Baie van die foon apps frustreer my mateloos, my gunsteling is Fitday, maar ek gebruik nie food tracking op my foon nie.

play.google.com/store/apps/details?id=com.internetbrands.fitday

Baie van die foon apps frustreer my mateloos, my gunsteling is Fitday, maar ek gebruik nie food tracking op my foon nie.

play.google.com/store/apps/details?id=com.internetbrands.fitday

Thanks Bees jy is n legend

Rooi Bul 86 wrote: Guys can you tell me is there an app or calorie tracker out there fir my Samsung S4 where it gives you values in grams and for South African foods.

My Fitness Pal is driving me nuts. Gives me uk and us foods. Like from Tesco and such and in oz. I checked and double checked I set it for SA and for grams.

Please help me. I am serious sbout getting my Body Fat and Weight down more way more.

Furk? Pyro? n tip of raad of hulp hier dalk asb?

RB, I use fat secret. Go to www.fatsecret.co.za and create an account and then download the app for your Samsung. You get all the local pick n pay and woolworths brands. I tried my fitness pal for a while and was frustrated for the same reason as you. Fat secret is by far a better option IMO and gives great functionality. From your Android you can also export each days log into excel or pdf format which gives the entire nutrient breakdown.

Iron K

Thanks IK sal dit n go gee

Hi Guys.

I did not want to hijack the Libido thread.

Well when I had low T From 2008-2012 my libido was ok thats not were I noticed something was wrong. I noticed that even though I was training insane doing wiegts and cardio and eating cleaned I just gained and started looking like the OrOs Man.
I was depressed. Verry submissive and docile.

After my Test levels reached the high normal range like almost off the charts. I started getting a short temper and verry agro. I lost my permanent job in a good position due to a fight with one off my workers who had an affair with my ex wife. Well not actually a fight I assualted the guy. He had it coming I say. Jy mors nie met n ander man se vrou en loop bree bors weg en brag oor dit en dan gebeur niks met jou nie. Not in my world.

But anyway it is almost 3 years later now and I still get worked up easliy verry short fused. My older brother says he just has his kid brother back now. I guess I always was short tempered and agresive I had just been suppressed so long I forgot who and how I actually was.

My Sms notification shows lallie bought something from Dischem.

I am crossing my thumbs for USN Wheytella

Morning Gents.....

Just thought id add my 5c. I just want to disagree with the guested bf%. I have been a Personal Trainer for years so i do this very often..... I wouldn't say you 25%.

i would put you down at about 20%+-

Dont want to cause friction but just my opinion rooi bul. But if you want a truly accurate result ask your pt to measure you or research a machine called inbody. One of the most accurate in the world and can even give a reading on your visceral fat level.

All the best and good luck!!!!!!

Thanks Bud.

Training from home. Or like now when working away from home doing 13hours shifts I do exercises with only my body weight like Calisthenics I am busy compiling equipment to take with me in my car to set up in the guesthouse when I work away like extra lekker heavy dumbells and a everlast adjustable dumbell bench. I need to leave the same at home so that Lallie my girlfriend can train. Where can I go to find such a machine.

I value your input.

But I trust Oupa and Pyro these guys have estimated me with the eye from photo's in the past to within 5% of what a Trainer or Bio measured me.

5 % is quite a difference my man. Wasn't saying their advise isnt great. As i can see on the thread they have given you stax of knowledge that could take most people a very long time to learn on their own.

But im sure they will agree with me that when you have a very accurate BF% then you can monitor your results a lot better. Keep in mind that most bca machines ( body composition analysis) are not very accurate as they do not account for water around muscle tissue. Just by drinking 1 glass of water before or after will change the results.

But like i said just my 5c.

Been in the industry for many years and have worked in gyms all over the world.

And just a quick question..... do you do any cardio after your weight training?

If not then you should really consider it. If you really want to do damage to your bf% ( i will explain why if you interested.)

I do that when I am at home and can do serious weights to really deplete muscle glycogen stores.

That is also when I seriously do IF then weights the cardio then my first meal protein and fats.

I do IF now to. But my mornings from 07:00 to 12:00 are all fasted cardio as I only do stairs 0meter to 73meter and walk +-8 to 10km a day at work. I work on all ESKOM Powerstations s required.

hey Bul

kyk bq op www.rebelstore.co.za of www.mifitness.co.za

All sounds great but if i look at it in another perspective you could also be over doing it. In simple terms mate, what does a car run on? Fuel correct? so how do you expect your bodies metabolic rate to start working and your body to work efficiently when there is no fuel.

You are making life difficult for yourself. Remember your body has an instinct function to survive. Your body does not need muscle to survive, however it does need fat to survive so what do you think your body will protect if you starve it and force it to burn calories.....Muscle!!!

There are tons of studies that back this and i have had clients for battling with the same problem. But the simple fact is that your body needs good calories in order to burn bad ones.

First thing i would recommend you do is to have your metabolic rate tested.

Once you know that you will know how much you should be eating. And i promise you if you want to see the results then fasted cardio is not the way. The body is complicated and different so guessing is very difficult.

Some may disagree but my figure and the goals i have generated for my clients do not lie. i will post my pics if need be.

Just try this for one week and see how you feel. now it wont be easy but hear me out.

I got a client to drop 15% bodyfat in 2 months with no gear and no supplements by applying this.

I take it you train twice a day....? which by the thread i presume its cardio morning and weights evening. ( This is only allocated training time. not walking and stairs etc.)

Try doing weights twice a day but separate muscle groups. So chest morning and arms evening (Example)

Throw some abs in after weights. doesn't have to be long. 3 sets of 2-3 different ab workouts.

Then once you have released and burnt the sugar from your muscles now is the time to hit the cardio.


Once there is no longer sugar in your muscles for your body to burn burn your body will now go to your secondary energy source....FAT!!!!

Now sprints would be the best. Remember the only thing that can break down and burn fat in your body is oxygen. So the faster we get you to bring in oxygen the better. Normally 2min walking warm up and then 1 min sprint and 2 min fast paced walk then repeat. I can gaurentee you will be sweating and huffing and puffing like a mofo. Normally 20min is great if you can push more...better.

Like i said just try it for a week and i can promise you that you will see great results without the use of any gear. you dont need any of that yet. Your body needs constant clean fuel. DONT deprive it of that. It will make the results slower.

Please do keep in mind that i typed everything out in the easiest possible way to understand it. It does work a bit more complicated than that but as a guideline it should suffice.


If there is anything you dont understand please let me know.

All the best. The buff Towel

Thanks. Will give it a go as soon as I am at home again between contracts. Probably 2weeks or so from now.

I am not going to bring in changes now. Working 12hour shifts juggling life and diet with this is not easy.

No problem my man.....did cruise ships as a pt for 3 years with 77 hour weeks....so i know the struggle.

All the best my man.

Towlie out

Thank you so much for all that advice and info Towlie really appreciate it.

Will really give it a try once my schedule is not so hectic. Trying to keep your lights on for xmas :silly:

Not a problem my man. That's what we here for to help each other

BuffTowlie wrote: Not a problem my man. That's what we here for to help each other

Good advice mate. HIIT is the way to go, it also raises the metabolism post exercise for several hours and you continue burning fat for hours. And 20-30 minutes of INTENSE HIIT is quick and not boring.

Vary it though with stairmaster, spinning bike and rowing machine to keep it interesting and your body guessing.

Towlie, do you rate the machine more accurate than calipers? I seriously doubt the machines. Obviously the most accurate of the test is hydrostatic but very few places where that can be done and it is very expensive. And from a lot of reading results are on par with experienced caliper users.

Yeah Like I mentioned before do not have the luxury of a gym or machines. All my results so far have been done without setting foot in a gym. So all the machines you mentioned are not an option.

Towlie said it best. Sprints are fine. Only no gym options can be considered here.

Ok, sorry, I missed that.

On your sprints you can add burpees, push-ups, etc. that will also recruit the muscles in different ways.
And don't forget a skipping rope. Probably THE most under-rated piece of exercise equipment. Initially if you can skip for 2 minutes without wanting to throw up you're not doing it right.

Rooi bui the sprints will do you wonders and the skipping rope is unforgiving. So if you can get your hands on one that will be awesome. Cyclo In my experience I have seen some shitty machines and I have seen some good ones. Inbody is by far the best. But normally I would get my clients to invest the money in the test and we do calipers. Then I normally work off an average and as we train I measure accordingly.

But rooi bul please remember what I said and consider it before you make a decision. You don't need to run any cycle now. Yes some might disagree and that's fine. But I would recommend to get your body in a good place and your bf Down naturally to about 15% naturally. And if you follow my advise it will happen alot quicker than you think. And then your cycle will also generate better and cleaner results.