Weightlifting for Kiwis - Discussion and support regarding the art of swole

[TrippinKahlua]

Squat right now, been back to the gym full time because I moved back to the main town this year. Here's a pic of my current bench. I really better do some inclines. I do NOT want to plateau when I put on and bench with 45lbs.

And I am not kidding on eating. Always having a post gym meal of spaghetti for an easy to eat carb source. And for dinner, usually 11PM for me, got a big bean salad with garlic, mozzarella, olives, liver, mutton, tuna, Mackeral and whatever other things I can handle eating.

And when my parents go on vacation in two weeks, I get the kitchen to myself. Gonna do a lot of recipes from my favorite Youtubers on Weight Lifting, the Buff Dudes.

 

[Humba Wumba]

Squat right now, been back to the gym full time because I moved back to the main town this year. Here's a pic of my current bench. I really better do some inclines. I do NOT want to plateau when I put on and bench with 45lbs.

And I am not kidding on eating. Always having a post gym meal of spaghetti for an easy to eat carb source. And for dinner, usually 11PM for me, got a big bean salad with garlic, mozzarella, olives, liver, mutton, tuna, Mackeral and whatever other things I can handle eating.

And when my parents go on vacation in two weeks, I get the kitchen to myself. Gonna do a lot of recipes from my favorite Youtubers on Weight Lifting, the Buff Dudes.

I'd recommend getting some kind of protein in as well as some kind of organic sugar after your workout.

The sugar will raise your blood sugar levels and promote insulin production, your body cannot grow larger without insulin.

Tomatoes have a ton of sugars and are a great choice.

Ideally, you want to keep your blood sugar high after your workout, and low the rest of the day. This is will minimize gains in bodyfat as you get heavier

 

[TrippinKahlua]

Thanks for the advice. Yeah, kinda know I should be going for natural sugars too. I just don't like fruit that much.

 

[Humba Wumba]

Thanks for the advice. Yeah, kinda know I should be going for natural sugars too. I just don't like fruit that much.

Milk has a lot of sugar too, but can cause acne in some ppl

Np, It's good your eating post workout, a lot of people oversimplify CICO but things like when and what you eat matter

 

[TrippinKahlua]

My biggest problem with weight gain is my job forces me to go more than three hours from eating, and I'm always standing up and moving around.

As I said I normally have two Dinners. One post gym at 8:30, and a much larger meal at 11.

 

[Humba Wumba]

My biggest problem with weight gain is my job forces me to go more than three hours from eating, and I'm always standing up and moving around.

As I said I normally have two Dinners. One post gym at 8:30, and a much larger meal at 11.

Try peanuts and avocados

They are great for weight gain, and it's important for testosterone production to get enough fat in your diet, and they are both rich in fat.

You can maybe keep like a bag of nuts in your car or something.

 

[TrippinKahlua]

Little by little my Bench goes up. I remember how much it sucked to plateau on 110lbs. Now it's 145lbs.

 

[Superman93]

Time to Powerlevel
I started my lifting 4 months ago. There's more stuff I do but no one cares about that shit. Just the big major three. These are my maxes.

Beginning:
Weight: 145lbs
Bench: 135lbs
Squat: 150lbs
Deadlift: 200lbs

Four Months Later:

Weight: 155lbs
Bench: 235lbs
Squat: 215lbs (Weak I should focus more on legs)
Deadlift: 350lbs

My routine is workout Back-to-Back days then rest. Repeat.
I try everyday to consume 2300-2500 calories and consume protein that is equivalent to my weight at the time so when I weigh 145lbs I try to consume 145 grams of protein. (And I yes am I fitness fag who would spend 2 hours autistically looking at the back of every food product I buy fuck you)

I could've developed more gains but my diet wasn't perfectly consistent because of the holidays and I do a bit more cardiovascular workouts than I should which kills calorie gains but it also prevents building fat.

Try peanuts and avocados

They are great for weight gain, and it's important for testosterone production to get enough fat in your diet, and they are both rich in fat.

You can maybe keep like a bag of nuts in your car or something.

I normally keep a protein bar or two in my car. The real challenge is to fight temptation of eating junk food shit

 

[Humba Wumba]

I normally keep a protein bar or two in my car. The real challenge is to fight temptation of eating junk food shit

Honestly for me if I don't eat any junk food at all then I won't even want any junk food ever, so it's no problem. But if I have some, I will want it again, so that's annoying. For me it's easiest to just steer clear, your brain kind of forgets what ice cream tastes like, so it stops wanting it

 

[Bassomatic]

Time to Powerlevel
I started my lifting 4 months ago. There's more stuff I do but no one cares about that shit. Just the big major three. These are my maxes.

Beginning:
Weight: 145lbs
Bench: 135lbs
Squat: 150lbs
Deadlift: 200lbs

Four Months Later:

Weight: 155lbs
Bench: 235lbs
Squat: 215lbs (Weak I should focus more on legs)
Deadlift: 350lbs

My routine is workout Back-to-Back days then rest. Repeat.
I try everyday to consume 2300-2500 calories and consume protein that is equivalent to my weight at the time so when I weigh 145lbs I try to consume 145 grams of protein. (And I yes am I fitness fag who would spend 2 hours autistically looking at the back of every food product I buy fuck you)

I could've developed more gains but my diet wasn't perfectly consistent because of the holidays and I do a bit more cardiovascular workouts than I should which kills calorie gains but it also prevents building fat.

Damn congrats dude and beast chest for your weight.

Yes up your squat game, and I'd say put some more kcals in you. (assuming want to grow)

 

[TrippinKahlua]

Honestly for me if I don't eat any junk food at all then I won't even want any junk food ever, so it's no problem. But if I have some, I will want it again, so that's annoying. For me it's easiest to just steer clear, your brain kind of forgets what ice cream tastes like, so it stops wanting it

I'm so proud of myself for completely quitting junk food besides chocolate bars (because chocolate is good for you, but more raw form, the better).

I also never touch sodas unless A. I am getting too hungry. The fizziness of the soda shuts my stomach up or B. I'm too hot, and make a Ginger Ale Shirley Temple because Ginger Ale is actually good for you too.

But yeah, since like 2015 I've mostly been eating Whole foods. Not Organic though, Organic food is already expensive for Americans but where I live its even more!! Food is pretty expensive here in the Caribbean region.

I've been slacking a bit, sadly. But thats because of work, not because I don't want to go to the gym. I just want to overcome me wanting to sleep all morning (because my job has me going til 11PM, thats how it is for me) and get my ass to the gym to do morning workouts for when I have night shifts. The mornings are also good because its less crowded, and I can get Squats in because the other guys aren't using the Squat Rack for unnecessary things like Shrugs and Curls. Spring Break month is here, so I gotta try find a balance between work and Gym.

Easter will be here soon too, and its a steady pick up in tourism until August.

sigh Every year this pattern is the same, and I just want one bloody season of gains.

In 2014, last time I lived full time on the main island, I got my weight from 155lbs to 175lbs and did make it to 300lb Squat, but nothing else really got high.

In 2016, I made up a great way to get my Bench-Press up by doing 3x5 of my current, and doing the last two 5lbs heavier. It worked for me.

But now, here we are. My weight is 180lbs dry. I just want to get to 190lbs for my birthday in June. For once! Please! Let 2019 be the year!

 

[Bassomatic]

I don't know your meto or how picky you are with BF and I say this as one of the older people here with a a barely teen BF% don't shun junk food once you hit your macros.

I've been trying to stack weight on and I still fucking hit micky D's up just to fill cheap calories. If you want cheaper and better for you, brown rice whole wheat pasta etc, good way to fill out when trying to gain.

 

[aerostar88]

Just want to share some stuff I'm happy about since it's been a while. I went into my university for a body comp analysis, last time I got it done it was around 50%, now its 24% (bear in mind I am female and without surgery, still have a lot of subcutaneous fat from the skin). It's really cool to see how much better off I am in terms of loose skin than other I know who have lost without strength training. For the most part, everything other than my abdominal area has been filled in by muscle.

As I've mentioned before, I lost 140 pounds before getting serious into strength training, so I have been carefully experimenting with how to eat for muscle gain without piling on fat. CICO (as predicted) was not enough in and of itself, and hitting my recommended carb amount (250/day) just made me feel bloated. I used to carb cycle when I was still running, so I figured I'd go back to that, but when I read about carb backloading I wanted to give it a try.

Guys, I am honestly really surprised how noticeable the difference is. I was out from a shoulder injury followed by a flareup of a back injury, so I spent my recovery period in ketosis prepping for the backloading. After my second backload, I hit a deadlift PR, and yesterday got very close to my bench PR pre-injury (which fell considerably). I have no problem eating light at day, for me it's mainly veggies, seeds, low-carb smoothies, and sometimes shakes (as I am plant-based). Night time eating is an absolute dream, I typically get most of my carbs from pretty healthy sources, but don't feel shitty after eating out provided I stick within my calories/macros. I read somewhere that backloading definitely gives you wiggle room in your eating in the evenings, but it's not an excuse to constantly eat like a child.

Looking back, since October I've gone from:
Squatting 95-175 lbs (was delayed due to muscle tightness from running)
Benching 45-115 lbs (working my way back here since injury, currently 105)
Push pressing 40-95 lbs (working my way back here as well since my shoulder healed)
Deadlifting 115-200 lbs
Barbell rowing 20-85 lbs
Solid ~40 lb jumps on all the machines I use for accessory work

 

[TrippinKahlua]

What's this combination of plates add up to? 200lbs? 205? Just squatted that tonight.

So guys, whats the real scoop on supplementing with Glutamine? I've heard all sorts of praise from praisers and how much its useless from naysayers. Some say its great for skinny guys like me who struggle to gain the weight even if your lifts are. And others say its useless because you should be getting enough natural glutamine if you eat a balanced diet.

I know, I know, everyone's body is different and some react differently to different supplements, and its up to you to decide if something is worth it for your exercise regime but I just don't know. Its so hard living in a 3rd World country in the Caribbean. I'd have to import it and that costs further extra. Just wondering if its worth it because I'm definitely ordering Creatine (which does work for me and I ran out and need more).

 

[Flabba Wabba Jabba]

Hey guys I was wondering how I could increase my bench drastically. I've been training upwards of 1 year now and am in college. I'm weak as fuck for my weight class, but I want to get a lot stronger.
Weight: 230 lbs
Bench: 220 lbs
Squat: 315 lbs x 2
Deadlift: 405 lbs

I was training for bodybuilding but now I wanna get into powerlifting and strongman but all I know is bodybuilding training.

Any tips/training regiments that you guys know actually works and isn't some fucking bullshit guru advice? Ty

 

[Reactionary Rhetoric]

Starting Strength would be a good place to start - its a really basic powerlifting program which many people (myself included) started with. You usually run it for four to six months before moving to something more advanced.

I started with a 65kg x 5 bench and improved to 95kg x 5 at 80kg body weight in six months. Happy to discuss further via PM if you like. I moved to 531 afterwards as its easier on my schedule, but you want to be at a good level first as its much less aggressive.

Right now my lifts are (at 77kg):

• bench: 117kg
• squat: 145kg
• deadlift: 202kg
• military: 65kg

I really need to get my military press up...

 

[Bassomatic]

SS is the go to strength builder and starting program for a lot of reasons.

It also can be used for more advanced lifters well I've used it to pack lbs on with some tweaks.

Floating up a few lbs finally eating enough to let my body rack up some of the gains. Feels good man.

 

[Reactionary Rhetoric]

SS is the go to strength builder and starting program for a lot of reasons.

It also can be used for more advanced lifters well I've used it to pack lbs on with some tweaks.

Floating up a few lbs finally eating enough to let my body rack up some of the gains. Feels good man.

What tweaks did you make to SS to return to it later? I'm quite interested in slow & steady progress these days but have always loved the mix of exercises present on SS [plus some sort of row, usually a Pendlay]. I ran Texas Method for a few months but found the relentless pace too much!

 

[TrippinKahlua]

Squat is at 200lbs

Bench is at 155lbs

So far I still have gym time during my busy season. Body weight gain is still rather minimal. Hope to acquire my supplements in two weeks or so.

 

[Flabba Wabba Jabba]

Starting Strength would be a good place to start - its a really basic powerlifting program which many people (myself included) started with. You usually run it for four to six months before moving to something more advanced.

I started with a 65kg x 5 bench and improved to 95kg x 5 at 80kg body weight in six months. Happy to discuss further via PM if you like. I moved to 531 afterwards as its easier on my schedule, but you want to be at a good level first as its much less aggressive.

Right now my lifts are (at 77kg):

• bench: 117kg
• squat: 145kg
• deadlift: 202kg
• military: 65kg

I really need to get my military press up...

Ah sweet. I've been training this for the past week and I've got my deadlift up to 418ish lbs (my gym uses Metric system plates) and tripled the reps on my bench.

I've been implementing that program, but I still feel like I'm not doing enough in the gym in general. Like only doing Squat, Press and Deadlift on Monday just doesn't feel right. Maybe I just gotta get used to it, or am I fucking insanely retarded and have clearly missed something? Maybe I've just gotta switch to not doing 20-30 working sets and only like 15 sets total in a workout...