Home training

Rooi Bul 86
Expert

09 Sep 2015 10:40 #190071 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Thanks Furk. No it is in there to aid recovery and help me hold on to some lean muscle. I train total body workout with weights on Monday and Thursday as I have Found after a total body workout with my Dubbells as heavy as I can I need atleast 72hours to recover. On the non wheight lifting days I do 4x30 V Sit ups and 4x30 Mountain Climbers with 20-60min cardio dependib on intensity

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Rooi Bul 86
Expert

09 Sep 2015 20:15 #190103 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

The USN Hardcore Whey GH also contains Creatine and natural Testosterone Boosters.
But if you guys recon it will do more harm than good I will drop it and keep it for when I am at my goal weigt and ad to My planned Anavar Proviron and FFF cycle?

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Furk
Expert

09 Sep 2015 20:39 #190105 by Furk

Replied by Furk on topic Home training

It's not doing any harm. Just superfluous IMHO.

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Rooi Bul 86
Expert

10 Sep 2015 04:26 #190123 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Thanks Furk. I just added it Since Monday. Went up from 101kg to 103kg just taking one shake pre bed post workout as those two for me is pretty close together and that is after dropping calories? I look fuller and bigger and leaner?

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Rooi Bul 86
Expert

10 Sep 2015 06:06 #190124 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

If you calculate my Calories you wil get between 1322-1613 depending on what different sites say the calories in my food tipes are. I am in a big deficit and considering I am training total body 2xper week as heavy and intense as my tow 25kg dumbbells alow me to and my activity levels during the day and the ab work outs between training days and the 20min high intensity cardio sessins or 60min low intensity cardio sessions. You wil see my deficit is quite big. So I do not understand why you would say the Whey that contains 26g Protein and Creatine is unnessacary?

Do not get me wrong don't want to argue I value your advice and input. Would just like you to clarify?

@Pyro would also like to hear your input on my diet and the inclusion of the Whey and Creatine?

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Furk
Expert

10 Sep 2015 08:46 #190126 by Furk

Replied by Furk on topic Home training

RooiBul kalmeer, ek val jou nie aan en sê dit doen skade nie, ek sê net dit is nie broodnodig nie. As jy probeer sny help dit om versadig te voel en drinkbare kalorieë help nie om jou vol te laat voel nie. Om shakes 2 keer per dag te drink vat jy baie kos weg wat jy kon kou. Plus, whey proteïen is overrated, meer en meer mense besef dit. Maar as jy nie honger voel nie en jy geniet die smaak, los dit gerus in.

Hoop ek't jou vraag beantwoord.

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Rooi Bul 86
Expert

10 Sep 2015 11:46 #190143 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Thanks vurk jy het my vraag beantwoord thanks. Nee ek wou ook nie argumenteer nie. Ek drink hom net eenkeer n dag voor ek gaan slaap want ek gaan slaap net na ek na my workout gebad het. So dis net een voor slaap tyd 89calories.

Hoe lyk die res van my diet en calories per dag vir jou?

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Furk
Expert

10 Sep 2015 12:10 #190146 by Furk

Replied by Furk on topic Home training

Donder, dan oefen jy laat. Die maaltyd na jou oefensessie is seker die mees belangrikste. In daai geval moet jy dalk jou kos rangskikking herdink. Dalk meer kalorieë spaar vir na oefening.

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Rooi Bul 86
Expert

10 Sep 2015 16:18 #190164 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Ek werk twaalf uur skofte elke dag vir 12dae aan een en dan kry ek n naweek af 2dae. Dan begin die volgende 12 dae se 12 ure weer. Ek ry bus huis toe na werk wat soms tot n uur en half lank vat. So ja ek oefen laat en direk na oefen Eet ek my Hoender Borsie en 50g Broccoli en 50g Groen Boontjies. Dan bad ek en dan sluk ek die 33g Whey wat 89 cals is. Jammer ek moes dit vir jou beter verduidelik het. En dan staan ek weer 4uur op my bus 04:40 te vang om 06:00 bt die werk te wees.

As jy enige voorstelle het is ek oop vir enige voorstelle. Ek het al gedink om Unsalted No Sugar Added Peanut Butter en Plain Fat Free Cottage Cheese so 100-125g te meng die Peanut Butter so 15-30g en dit as my pre bed te eet na ek post workout my hoender en broccoli en groen bone ge eet het?

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Furk
Expert

10 Sep 2015 17:19 #190165 by Furk

Replied by Furk on topic Home training

Nee jou oorspronklike idee is beter, vol maaltyd en dan whey voor bed. Spesiaal as jy sny.

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Rooi Bul 86
Expert

10 Sep 2015 17:37 #190167 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Thanks Furk.

Ek nog nie twee shakes n dag gedrink soos ek vroer gese het nie. Ek wou maar weet nou dis nie n goeie plan nie.

Met bettrekking tot my post work out Hoender Borsie en 50g Broccolli en 50g Groen Boontjies is 100g Hoender Borsie te min of moet ek op 200g bly? My Middag ete is selfde groente net 200g 90% Lean Beef Mince 10% Fat. Moet ek Dalk die 100g Hoender Borsie Midsag ete toe skuif en die 200g Lean Mince en Groente eet as my Post Workout Meal op die Aande Wat ek my hele lyf met die gewigte oefen dis Maandae aande en Donderdae aande al die aande Tussen in doen ek 4x30 V Sit ups en 4x30 Mountain Climbers en soos ek se gaan draf ek vir cardio 20-60min hang af van hoe ek voel hoeveel energie het ek vir intensiteit hoe hoer die intensiteit hoe minder tyd

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Rooi Bul 86
Expert

11 Sep 2015 05:56 #190183 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Morning Guys a quick update, Just arrived at work.
Weight this morning is 101.6kg yesterday morning was stil 103kg was at 103 since Tuesday.
Total Body Dumbbell workout was good last night intensity and strenght was good did not struggle at al did 5sets in every excerise
Standing Dumbbell Military Press(25kg in each hand):
6
6
6
6
6
Dumbbell Dead Lifts
12
12
12
12
12
Standing Bent over two handed row
8
6
6
6
8
Incline Bench press
12
10
10
10
12

Weight Remained 25kg per hand I do not drop weight. Unfortunately an not go heavier as this is all that I have

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Pyroclasm
New Member

12 Sep 2015 13:27 #190231 by Pyroclasm

Replied by Pyroclasm on topic Home training

Rooi Bul 86 wrote: If you calculate my Calories you wil get between 1322-1613 depending on what different sites say the calories in my food tipes are. I am in a big deficit and considering I am training total body 2xper week as heavy and intense as my tow 25kg dumbbells alow me to and my activity levels during the day and the ab work outs between training days and the 20min high intensity cardio sessins or 60min low intensity cardio sessions. You wil see my deficit is quite big. So I do not understand why you would say the Whey that contains 26g Protein and Creatine is unnessacary?

Do not get me wrong don't want to argue I value your advice and input. Would just like you to clarify?

@Pyro would also like to hear your input on my diet and the inclusion of the Whey and Creatine?

Hahaha "Thanx Vurk". :lol: Lekker lag ek nou! Ironies, die mens is lief vir lepellê.

Daar is niks fout met die konsep van whey shakes nie maar daai USN ding kos jou jou hele dieet. USN is die slegste kwaliteit wat ek aan kan dink en dit beteken die shakes is vol goedkoop 'fillers', met ander woorde suiker. Verbrand dit onmiddelik!

Ek stem nie saam met die Leucine idee nie.

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Rooi Bul 86
Expert

12 Sep 2015 14:38 - 12 Sep 2015 14:40 #190234 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Dink jy ek eet teveel eiers Pyro?

:blush: daardie was net n typo man... :whistle:

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Last edit: 12 Sep 2015 14:40 by Rooi Bul 86.

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Rooi Bul 86
Expert

12 Sep 2015 14:47 #190235 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Back to Experience so far.
Cardio is the total oposite of wheght train so far for me while dieting, weight traning is good strength and intensity is good I bang out thevreps and sets and love it.
Cardio I can feel I am in a deficit not long into my runs I feel gassed and verry warm and tired.Fid a 5km run last night after work, it is a route over varying terrain two killer long uphills and a mix of tar and veld no down hills.
Time was 36mins felt really pap after that.
Doing the same again tonight after work

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Pyroclasm
New Member

12 Sep 2015 14:55 #190236 by Pyroclasm

Replied by Pyroclasm on topic Home training

6 eiers per dag is nie baie vir Keto nie.

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Rooi Bul 86
Expert

12 Sep 2015 15:16 #190238 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Ek donk nie my diet is regtig Keto nie. Ek het hom maar net uitgewerk om in n verlies te wees? Van daar maar net Calories verminder om my prosess aan die gaan te hou. Ek gaan nie meer my USN Whey gh drink nie maar fok dis baie geld om net weg te gooi en te verbrand ek het daai 2kg maar eers Maandag oop gemaak en een shake n aans gedrink.

Nie gedink die nuwe USN goed is nog so gemors soos die oues nie veral nie die nuwe Hardcore range nie

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Furk
Expert

12 Sep 2015 18:11 #190239 by Furk

Replied by Furk on topic Home training

Rooi Bul 86 wrote: Nie gedink die nuwe USN goed is nog so gemors soos die oues nie veral nie die nuwe Hardcore range nie

Jy't al klaar die geld spandeer, jy het iets geleer, jy weet wat om in die toekoms te doen. 'n Klein hobbel. Moet nie die whey net weg gooi nie, jy kan net so wel dit gebruik. Maar as jy dit heeltemal wil uitsny tot jy massa bou, maag net seker jy stoor dit so dit nie vog kry nie. Maar weet as jy weer whey poeier soek is daar duisende beter opsies.

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Furk
Expert

12 Sep 2015 18:12 - 12 Sep 2015 18:13 #190240 by Furk

Replied by Furk on topic Home training

Pyroclasm wrote: Hahaha "Thanx Vurk"

Only gets the pun now.

Spoiler: There is a trident in my display picture.

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Last edit: 12 Sep 2015 18:13 by Furk.

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Rooi Bul 86
Expert

12 Sep 2015 20:26 #190246 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Thanks Furk.

Ek sal dit bere tot ek weer wil bou.
Sal volgende keer ky na Supplent SA of Nutritech.

Ek kort nou hulp ek is nou helemal deurmekaar. Het so bietjie na my 5km run vanaand wat 34.44 gevat het op Calorie Calculator gespeel. Ek eet nog heel week so 1300-1600cals en die calculator se my BMR is 1920? Moet ek by bmr stick want as ek op die selfde calculator my stats in sit maar ek se ek is n ou wat little to no excerise kry dan se hy ek moet 1304 cals eet?

HELP ASB?

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bms
Topic Author
Elite Member

14 Sep 2015 06:31 #190256 by bms

Replied by bms on topic Home training

Hi guys

Update
Current weight: 103.1kg (104.2kg last week)

Fasted cardio in the morning 3x per week. Intermittent Fasting on weekends. Calories still 2200 per day.
Weight training
Monday : legs
Tuesday : upper body
Friday : full body
Cardio in between

Looking forward to a great week as more fat burning, more will be packing it's bags and departing.

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Rooi Bul 86
Expert

14 Sep 2015 14:38 #190272 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

On the site of the link that bms posted for me on page one

I used the KM formula and @38%bf with a sendetary activity level
My daily calories for fatlos comes to 1795?

Would I be okay if I aimed for that but keep training like I am?

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bms
Topic Author
Elite Member

15 Sep 2015 13:01 #190315 by bms

Replied by bms on topic Home training

Honestly I don't know. Maybe Furk and pyro can weigh in on that.

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Furk
Expert

15 Sep 2015 13:51 #190319 by Furk

Replied by Furk on topic Home training

Haai RooiBul, sal later daar jou syfers kyk en bevestig met my berekening metodes. Weeg jy nog 101kg?

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Rooi Bul 86
Expert

15 Sep 2015 16:43 #190330 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Hi Furk. Ek het opgeskuif 102 toe

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