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Old 4th August 2016, 23:21   #4336
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Default Re: Bodybuilding - Exercises and Supplements

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Originally Posted by Urban_Nomad View Post

Can somebody help me come up with a program for abs? I mean a detailed one. Like - what exercises, how many sets, frequency, separate day or add it with a push / pull day for example. The thing is that while I look visibly slimmer, the fat on my lower belly; surprise surprise - doesn't seem to be going down as much as I would like. Need to finish off this irritating sack of fat but I would want to get away from crunches unless there is no other way out

Thanks as always gents! Hope to hear back from you soon
Hey, glad to see your progress. do continue and be strong, results comes to those who are patient AND consistent!

Coming to your point, I am sure you would have heard about bodybuilding.com. They have tonnes of body building related articles, detailed videos, supplement reviews and entire workout programs, available for free.

Till date I have followed 2 trainers and their plans very closely and have been super impressed with the results. First being Jim Stoppani and the other being none other than Kris Gethin (Famous for training celebs like Hrithik Roshan and Ranveer Singh).
Both these trainers have their complete workout regimes posted online, ranging from 6 weeks to 12 weeks and even more.
What else? Few of these programs even have daily 10-20 minute videos which you can see before your workout so that you know how to do what and when. It really is like a personal training session wherein the trainer is training with you.
Everything is included in these, from the exercise form, guide, name, reps, etc.

Do give it a shot

Cheers,
Luv.
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Old 4th August 2016, 23:57   #4337
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Default Re: Bodybuilding - Exercises and Supplements

Quote:
Originally Posted by Urban_Nomad View Post
Hey guys - Just wanted to share the progress so far:

Started with - 87 kilos around 40 - 45 days ago
Current weight - Little under 81.5 kilos
Target weight - 75 kilos

Work out:
Am sticking with the Push, Pull, Legs, Whole body split. Took this week off as wanted to create further calorie deficit with diet alone and also just give the body a break

Diet:
Restricting calories to 1500. 24 hour fast day (once a week) usually sees me consume around 600-800 calories (1 meal). Continuing with intermittent fasting too, love it!! A big part of what helps me "feel full" is regular water intake and the whey protein shakes. Yum! I am also consuming fish oil but cant really make out if its doing anything for me

Changes and help required:
I am low on my micro-nutrients. Have ordered "Rainbow light men's one". Have read good reviews. 3000 bucks for 150 pellets. Should last me around 5 months. Ordered it from Ebay India, and the seller is directly shipping from US, so hopefully its the real deal and not a fake

The help I need is with my abs workout. Let me start with this - I hate crunches. Feel nauseated and out of breath and cramped after I do them. Feel totally sapped of all energy and don't "feel good" like with other workouts - Yes; including leg day

Can somebody help me come up with a program for abs? I mean a detailed one. Like - what exercises, how many sets, frequency, separate day or add it with a push / pull day for example. The thing is that while I look visibly slimmer, the fat on my lower belly; surprise surprise - doesn't seem to be going down as much as I would like. Need to finish off this irritating sack of fat but I would want to get away from crunches unless there is no other way out

Thanks as always gents! Hope to hear back from you soon
Sweet, congrats!! Your post inspired me to get back on track.

My two cents - For ab workout you could do planks, but ab workouts are for increasing core strength. They will do absoluetly nothing to reduce fat in the midsection. Fat from the midsection will be the last to go, like only after you have lost all over the body. Actually let me take that back - fat from the midsection won't be the last to go, it will be the last to visibly go. That's because there is more fat concentrated in the midsection. You are still losing fat in the midsection as much as everywhere else, but it is not that visible because it is more dense in the lower belly so the amount lost is not enough to make a visual change yet.

By the way I am also in the same boat.

(Of course, whatever I said is from my limited learning so far and I could be wrong).
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Old 5th August 2016, 11:31   #4338
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Default Re: Bodybuilding - Exercises and Supplements

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Originally Posted by Luv_Jaiswal View Post
Hey, glad to see your progress. do continue and be strong, results comes to those who are patient AND consistent
Quote:
Originally Posted by rajushank84 View Post
Sweet, congrats!! Your post inspired me to get back on track.
Thanks guys! Early days to be celebrating though. Gotta keep powering through

And thanks for the workout tips as well. Will try and incorporate abs workout with my regular routine and try to hit my core muscles every other day

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Old 5th August 2016, 16:35   #4339
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Default Re: Bodybuilding - Exercises and Supplements

It finally happened a month ago. A friend visited home along with his son. His son didn't know his weight, so I offered the weighing machine. Then my friend too checked his weight and found it to be 103Kg. Jackpot!!!

My wife says "You found a 100+ kg guy, now you have to do it!". I have been waiting for a 100+ guy to stand on my stomach for a long time. Now I had finally found him.

The idea is make the guy stand on the stomach, supported entirely by the stomach muscles, without holding breath. I even talk to the guy standing on me during that time to show I am breathing normally. I developed this core strength purely from farmer burns breathing exercises. I don't do any AB crunches ever.

So I lie down in the middle of the room and the friend gingerly gets on my stomach, while holding his son's hand for balance. The deed was done successfully and as he was getting down, he flails for balance and steps on my low rib. Ouch!

As I get up rubbing my rib, my wife says "we didn't take any photos". So we repeat the deed, but this time I lie down next to a wall so that my friend can hold the wall for balance.

Bodybuilding - Exercises and Supplements-13620855_1018367711574557_8567767431761330846_n.jpg

However, the accident in the first attempt ended up bruising my lower left rib, so I had to lay off any strength training since then. I might have to give it another month for full recovery. Bruised ribs take almost 8 weeks to recover.

Last edited by Samurai : 5th August 2016 at 16:44.
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Old 10th August 2016, 15:32   #4340
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Default Re: Bodybuilding - Exercises and Supplements

Quote:
Originally Posted by Urban_Nomad View Post
Hey guys - Just wanted to share the progress so far:

Started with - 87 kilos around 40 - 45 days ago
Current weight - Little under 81.5 kilos
Target weight - 75 kilos

Work out:
Am sticking with the Push, Pull, Legs, Whole body split. Took this week off as wanted to create further calorie deficit with diet alone and also just give the body a break

Diet:
Restricting calories to 1500. 24 hour fast day (once a week) usually sees me consume around 600-800 calories (1 meal). Continuing with intermittent fasting too, love it!! A big part of what helps me "feel full" is regular water intake and the whey protein shakes. Yum! I am also consuming fish oil but cant really make out if its doing anything for me

Changes and help required:
I am low on my micro-nutrients. Have ordered "Rainbow light men's one". Have read good reviews. 3000 bucks for 150 pellets. Should last me around 5 months. Ordered it from Ebay India, and the seller is directly shipping from US, so hopefully its the real deal and not a fake

The help I need is with my abs workout. Let me start with this - I hate crunches. Feel nauseated and out of breath and cramped after I do them. Feel totally sapped of all energy and don't "feel good" like with other workouts - Yes; including leg day

Can somebody help me come up with a program for abs? I mean a detailed one. Like - what exercises, how many sets, frequency, separate day or add it with a push / pull day for example. The thing is that while I look visibly slimmer, the fat on my lower belly; surprise surprise - doesn't seem to be going down as much as I would like. Need to finish off this irritating sack of fat but I would want to get away from crunches unless there is no other way out

Thanks as always gents! Hope to hear back from you soon
Try this, I hate the regular crunches too and rarely do Ab work.
But this works for me and keeps me sore all week.



Quote:
Originally Posted by motorpsycho View Post
Guys, has any one tried Davisco or any similar brands like Arla/Hilmar? There are a few vendors who are selling Raw WPC 80% at reasonable prices, looking for some feedback if anyone has tried it.
Avoid Davisco, even their website says they're not connected to Davisco International.

Haven't heard of Arla/Hilmar, but I use Saputo for quite some time now.

It's WPC 80, and just brilliant. Mixability etc all top notch, and no bloat, very light, no digestive enzymes, no sugar, barely any lactose, no fillers and overall fantastic.
Usually get 15kg bag online for 15k, lasted me quite a while, although storage is an issue with the Boss at home.
IMO avoid the smaller packaging, they're not the real deal.
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Old 11th August 2016, 19:31   #4341
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Default Re: Bodybuilding - Exercises and Supplements

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Avoid Davisco, even their website says they're not connected to Davisco International.


It's WPC 80, and just brilliant. Mixability etc all top notch, and no bloat, very light, no digestive enzymes, no sugar, barely any lactose, no fillers and overall fantastic.
Usually get 15kg bag online for 15k, lasted me quite a while, although storage is an issue with the Boss at home.
IMO avoid the smaller packaging, they're not the real deal.
I am sourcing Davisco from another Vendor in Delhi, not Nutrimed, this Vendor in an importer and sells other brands too. May I know where you source Saputo from?
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Old 11th August 2016, 19:54   #4342
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Default Re: Bodybuilding - Exercises and Supplements

Not really an update, but just wanted to share with all you fine gents here

Did my first chin up today, 2 actually

Could easily do more but I just started giggling like a little girl and lost concentration

Btw, are wide grip lat pull ups tougher? I would think so. Will give it a shot tomorrow and report back. Wish me luck

Cheers!
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Old 12th August 2016, 11:57   #4343
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Default Re: Bodybuilding - Exercises and Supplements

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I am sourcing Davisco from another Vendor in Delhi, not Nutrimed, this Vendor in an importer and sells other brands too. May I know where you source Saputo from?
Plz ensure you get the 15-20kg bag only, there have been multiple complaints of the smaller packaging versions. I have purchased Saputo from India Supplement. If you search their site, they too have smaller packs, and I have avoided.

Link:- http://www.indiasupplement.com/saput...rate-80-15-kgs

Quote:
Originally Posted by Urban_Nomad View Post
Not really an update, but just wanted to share with all you fine gents here

Did my first chin up today, 2 actually

Could easily do more but I just started giggling like a little girl and lost concentration

Btw, are wide grip lat pull ups tougher? I would think so. Will give it a shot tomorrow and report back. Wish me luck

Cheers!
I would advise against the Pull-Up if you are on the heavier side, Lat Pulldowns build your lats sufficiently. The Overhanded wide-grip pull-up is best for eccentric only and not for concentric/pulling yourself up. IMO and experience. It has injured my neck and shoulder beyond repair and I used to crank out 17-20 a set at a bodyweight of 97 kgs.

If you have to, then do a Palms-facing-you version or a Palms-facing-each-other, space the grip comfortably and enjoy the strength+size gains as you continue working on this variation of exercise. (whether bodyweight or on the pulley) Again, that's just my advice, there will be many here who will swear by the Pull-Up, I used to too.
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Old 12th August 2016, 12:23   #4344
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Default Re: Bodybuilding - Exercises and Supplements

I don't feel comfortable doing pull-up (palm facing away), but very comfortable with chin-ups (palms facing towards). So I stick to chin-ups. In my 31 years of bodyweight workout experience, it is better to avoid uncomfortable exercises. It is a warning message your body is sending you.

Uncomfortable is not the same as difficult. Same workout can be uncomfortable to some, but comfortable to some other. Listen to your body.

Last edited by Samurai : 12th August 2016 at 21:26. Reason: typo
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Old 12th August 2016, 20:51   #4345
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Default Re: Bodybuilding - Exercises and Supplements

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I would advise against the Pull-Up if you are on the heavier side, Lat Pulldowns build your lats sufficiently.
And why would you do that? Pull up is a compound exercise, people have been doing it for thousands of years. I can understand you had a bad experience, but if done properly, wide grip pull ups are a fantastic exercise. FYI, the greatest heavyweight MMA fighter in the world - who weighs ~ 105 kgs - used to swear by pullups, including kipping ones. And he is one guy who knows all about functional strength, without losing speed or mobility.

Quote:
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I don't feel comfortable doing pull-up (palm facing away), but very comfortable with chin-ups (palms facing towards). So I stick to chin-ups. In my 31 years of bodyweight workout experience, it is better to avoid uncomfortable exercises. It is a warning message your body is sending you.

Uncomfortable is not the same as difficult. Same workout can be uncomfortable to some, by comfortable some other. Listen to your body.
True. Many people are uncomfortable with even barbell curls, because of the way their wrists are structured. Me for one.

If you are doing pronated (palms facing outwards) pullups with a narrow grip, I can understand that it might affect your wrists, but are you referring to wide grip pronated pullups?
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Old 12th August 2016, 21:48   #4346
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If you are doing pronated (palms facing outwards) pullups with a narrow grip, I can understand that it might affect your wrists, but are you referring to wide grip pronated pullups?
I can't put my finger on it. I am quite inflexible in body, so it could be that. I just did one wide grip pullup before typing this, it didn't feel good like the chin-up.
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Old 13th August 2016, 00:53   #4347
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Plz ensure you get the 15-20kg bag only, there have been multiple complaints of the smaller packaging versions. I have purchased Saputo from India Supplement. If you search their site, they too have smaller packs, and I have avoided.

Link:- http://www.indiasupplement.com/saput...rate-80-15-kgs

Thanks for sharing your source, the dealer I am purchasing from is AM healthTech Delhi, prices are more or less similar to those quoted by you. 15 KG will be too much for me, but I agree that it is safer to buy the bulk.
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Old 13th August 2016, 12:42   #4348
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And why would you do that? Pull up is a compound exercise, people have been doing it for thousands of years. I can understand you had a bad experience, but if done properly, wide grip pull ups are a fantastic exercise. FYI, the greatest heavyweight MMA fighter in the world - who weighs ~ 105 kgs - used to swear by pullups, including kipping ones. And he is one guy who knows all about functional strength, without losing speed or mobility.
Well, I did write quite a bit to explain that it's absolutely in my opinion and experience - and that's years and years now (maybe since 1995). And sure the MMA guys do it, the Crossfit guys and girls do it too. IMO you do what works for you, not just because everyone/someone else is doing it. Just for reference, there are many professional bodybuilders who don't and sometimes cannot, owing to their bodyweight and size. Dorian Yates for one, was a big proponent of the Pulldown Machine as against the Pull-Up; but I don't think he advocated Squats either - and that's a different story.

Coming to why I personally don't advise anymore; and I used to do them fairly properly, for years; - well it's all about Plane/Angle Of Motion for me. In Chest and Back I try work on all angles, so for e.g. Chest - Incline, Flat, Decline Press angles; top to bottom. And similarly for Back - Pulldown, Face Pull, Inverted/Seated Rows, Bentover Rows, Dumbbell Rows; again from top to bottom. Muscle activation is all in the plane/angle of attack, and in this design I find the Pullup a bit challenged in recruiting the Lats to their fullest ROM (range of motion).

The most recruitment of Lats I feel happens in the palms facing chin-up, or the close grip pulldown and the stiff-arm pulldown or pullover. And even gymnasts use rings for all pullup training movements, so as to adapt for individual physiology and do very little bar work, because the bar presents a very rigid framework.

So in my conclusion, the wide-grip pullup is a fantastic looking exercise only. It places undue stress on the shoulder assembly and the cervical region. I have made dramatic changes to my back and overall strength with just palms facing grip, and that can be wide or close grip for attacking at different angles and width.
Hope that helps, but if pullups work for you then plz carry on.
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Old 26th September 2016, 17:40   #4349
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An interesting observation. Three weeks ago stumbled on road and broke 1 bone (radius) of my right forearm. So no weight-training and running. Slightly high calorie diet.

Weighed myself yesterday morning. Though weight at 68 still remains the same but waist has increased by two-third inch. Max observable muscle loss from arms and shoulder.

Last edited by Piyadassi : 26th September 2016 at 17:53.
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Old 28th September 2016, 14:36   #4350
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I have been weight training for 3 months, I am on mass gainers(1/2 scoop around 15gms pre and post workout) since day 1 and started glutamine(5 gms/day during workout) and BCAA(10gms per day in 2 serving morning and post workout) after a month, Last month is started creatine(5 gms/day during workout) and I definitely see a gain in overall lifting capabilities, when I started I was at 88 and now I am at 88 but a lot fit now, I have started including egg in my diet, I have close to 5 whole eggs a day with two in breakfast and 3 during dinner, of late I feel little bloated and little lethargic, I workout for 6 days with 1 day rest. I am planning to change my diet and workout routine from oct 1st week since I am switching to whey I was thinking of including chicken and fish to my diet and reduce my carb intake, My dinners are very small apart for the 3eggs(omlate), I eat 4 chappathies for lunch(medium size) and 2 during breakfast along with a 2 egg omlate.

My routine does not include any cardio since I was loosing muscle weight and getting tired. I usually workout 2 body parts a day and repeat each part on the 4th day. Gurus let me know if I am heading the right way. Idea is to gain some muscle mass and reduce my body fat content to less than 20%(I know its too high )

Pramod
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