The Gymnasium thread: A guide

[abhi7013]

Re: The Gymnasium thread: A guide

Thanks for the replies! Am too lazy to go out walking and jogging, so looking for solutions indoors
Now need to prepare myself a schedule for workouts. Had left gym for two years. Need to restart..

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[prateek2210]

Re: The Gymnasium thread: A guide

I have lost 22kgs in last two years now. Those who are added in my fb might have an idea how much I am obsessed with fitness [MENTION=41586]Divya Sharan[/MENTION] : Any comments?
@abhi7013 : You could have ping-ed me.

[SparKot]

Re: The Gymnasium thread: A guide

Inspires us(rest of the junta) with your before and after photos.

[abhi7013]

Re: The Gymnasium thread: A guide

I have lost 22kgs in last two years now. Those who are added in my fb might have an idea how much I am obsessed with fitness [MENTION=41586]Divya Sharan[/MENTION] : Any comments?
@abhi7013 : You could have ping-ed me.

I'll be doing more than just pinging you bro! Let my exams finish. Ill get hold of you for helping me with a schedule and other stuffs!

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[prateek2210]

Re: The Gymnasium thread: A guide

As per forum rules, that would fall in semi nude pics :P but the link to my transformation is here

[SparKot]

Re: The Gymnasium thread: A guide

... the link to my transformation is here

Thank you for the compilation. Now, what are you working on?

I remember reading:
- heavy weights and less sets => to put on muscle
- lower weights and more sets => refine muscle tone

Also, share your diet and workout schedule please. Is it thrice/twice a week?

[prateek2210]

Re: The Gymnasium thread: A guide

Thank you for the compilation. Now, what are you working on?

I remember reading:
- heavy weights and less sets => to put on muscle
- lower weights and more sets => refine muscle tone

Also, share your diet and workout schedule please. Is it thrice/twice a week?

Ok, now that I have gained all the bulk, first let me share my body stats
Biceps : 17inches
Chest : 43-44inches
Waist : 32inches
Thighs : 22inches

My size is like this because my body type is Endomorph

Types of body :


Yes the points you have mentioned is correct : I am more towards heavy weights. But the metabolism of diff people varies so some might take some time to gain / lean or vice versa.
So first one need to find out what type of body he has and what exercise he wants to follow.
Right now I am still adding bulk this winters (till February) and then I will move to lean look.

I workout 6days a week or 5days atleast. A single body part on a single day. My type of workout is little towards the painful side as (IMO) the last few reps where our body gives up is the most crucial part of workout. Sleep is one important factor, one needs to give body enough rest after the workout so that they can grow.

Now coming to diet, this might be little different from what people think. I eat whatever my family eats. But, its been 3 months that I had rice (being our staple diet). I am more into Chapatis and vegetable for lunch and dinner. Breakfast should always be heavy as our stomachs are empty for at least 9hours before that. I eat oatmeal.
Being a non-veg food fan, I eat chicken(roasted) whenever I get time , but generally I have it 3 times a week. If one is veg foodie, they need to compensate this with soyabean, paneer.

Now coming to supplements. I guess people have bad impression about these but trust me, all these supplements are divided into different parts, some of which are good and some which are bad.
I take three different supplements : Pre Workout, Creatine and Whey Protein

Pre Workout : To give you that extra dash of energy. I only take it alternative weeks when the workouts go to extensive level. (1st week normal : 2nd week extensive). I take MusclePharma Assault
Creatine : Another type of energy booster . I generally mix it with my protein supplement. I take Optimum Nutrition
Protein : Now this is something that people are scared of. Reason being : not enough information. Our daily diets in any case will not suffice our protein intake. Protein shakes just cover up those. I started with MuscleBlaze, then Optimum Nutrition and currently on Muscletech Phase8. Next one would make a big hole in my pocket, its Iso-Protein, will leave that one for later

I mix 5gms of Creatine in 2 scoops of Protein in water (milk can be used too) and drink it while I am in gym. For the days when I cant go to gym I have protein bars, these might not be the best in taste, but I have to compromise.

[stefanm]

Re: The Gymnasium thread: A guide

I'll throw in my 2 paise for those who want to get in shape fast and turn your beer barrels into 6 packs, without wasting money on an unused gym membership, you will also gain some muscle.
High intensity interval training, start out with a month of burpees, your session should last around 20 mins, including warm up, stretch, exercise and cool down stretch.
Do this in the morning, drink 4-5 litres of water per day.
Diet high protein, high fibre, medium complex carbs along with medium fat.
Eat around 6 meals per day, you can supplement a couple of protein shakes.
Example for a day.
Breakfast porridge oats
Mid morning glass of milk and a piece of fruit.
Lunch chicken or beef steak Grilled with minimal seasoning no sauce with a mixed salad maybe tossed in olive oil and a squeeze of lime.
Mid afternoon protein shake and fruit
Dinner rice with vegetables and maybe 3-4 eggs or an omelette with mixed veg, discard 2-3 yolks, you can also buy pasteurised egg whites, though not easy to find.
Avoid pretty much every snack available if you're serious, reduce salt in your food, definitely no soft drinks, alcohol not so good, but I can't be hypocritical. Also avoid soya products completely. Curd is good as well as raw veggies, peckish then eat a carrot.
Good luck, if only I could practice what I preach, lol!

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[Divya Sharan]

Re: The Gymnasium thread: A guide

My routine for the past 2 months.

6 days gymming - cardio + weights. Sunday off.

10 min warm up exercises.
25-30 min of cardio (treadmill -15 min + cycling - 10 min + twisting - 300 counts with a pipe all included with 45-60 sec rest period after each)

Monday - Chest.
Tuesday - Biceps
Wednesday - Shoulders
Thursday - Triceps
Friday - Back
Saturday - Legs and thighs

I eat a banana and drink a litre water before hitting the gym at 6 AM.
I carry a mix of 2 tsp honey and a lime in warm water which I keep sipping in the gym. Almost a liter. (I have a 900 ml water bottle)

Finally, 10 min warm down/stretching before leaving the gym. Overall about 85-90 min.

An hour after the gym, its oatmeal time. I usually eat 6-7 times a day. Chicken thrice a week a least!
Take protein shake 3 times a week. Whey Protein Isolate.

Stuff I avoid.
1. Sugar.
2. Cold drinks.
3. Rice.
4. Butter. (Use desi ghee instead)
5. Alcohol.

Edit - Below is my latest pic after losing 3.5 kg so far. Love handles are tough to burn!

[Sid_dha_raj]

Re: The Gymnasium thread: A guide

As per forum rules, that would fall in semi nude pics :P but the link to my transformation is here

Awe inspiring dude. Take a bow!!

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[SparKot]

Re: The Gymnasium thread: A guide

@stefanm
Thanks for no Soya, no alcohol(5-10 ml should be ok?), no salted/sweetened beverages, no fast-foods.
but why discard egg-yolks?

@prateek2210
That's a very serious routine so to speak, esp the video. However, saved those supplements pages for further reference & research.

I stumbled on to this page : The Rock, Dwayne Johnson’s Workout Routine And Diet for some MoJo !

This is a muscle building workout routine:

• Day 1 – Shoulders
• Day 2 – Back
• Day 3 – Legs
• Day 4 – Arms
• Day 5 – Chest

Can we convert above 5-day routine into a 3-day routine? like say:

• Day 1 – Shoulders, Back
• Day 2 – rest
• Day 3 – Legs
• Day 4 – rest
• Day 5 – Arms, Chest
• Day 6 – rest
• Day 7 – rest

Rest: Cardio, Stretching, Yoga etc.

[stefanm]

Re: The Gymnasium thread: A guide

Too much egg yolks is not too good as it's high in saturated fat, a couple in a day is OK, as for oils olive, virgin coconut are good, virgin coconut oil is the stuff you buy in coastal areas and is cloudy in appearance as it's from the first press.

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[prateek2210]

Re: The Gymnasium thread: A guide

@Divya Sharan : Waah mere sher!!!! Get that muscle in shape and hit it hard in the gym. And we both follow the same body part schedule except back and shoulders are changed. And while doing cardio, dont drink water. Rather have it after the first body exercise. Banana shake if not heavy (before gym), is good fibre intake. And love handles, damn those are the toughest *sigh*

@Sid_dha_raj : I am still half way for what I have planned, and still more to go. I honestly think, if one really needs a difference, they just need one push or one fall.

@SparKot : Alchohol in beer form is very bad. Once in a while is still ok, but making it habit is strict no no. Fitness is mentally very painful. As mentioned Olive oil should replace refined/sunflower oil in food.
Coming top Dwayne Johnson, I just look upto him and Ronnie Coleman as my idol. But following their diet schedule is not possible for us. We dont have that much availability here in our country too.
Their workout regimes are too early for someone who just entered gym world. One need to give 2-3 months for normal workout before following their routine. bodybuilding.com has some workout plans to loose weight, weight training, mass gaining etc etc.
And as @ stefanm said, egg yolks is nothing but fat, whereas egg white is protein. Too much of eggs produces excess of heat and might cause health and stomach illness specially in summers. Give the egg yolk to pet dogs or stray dogs, they would love to eat them (animal lover in me speaks )

Regarding your schedule, too much rests will not be that much of help. And two body parts in single day will tire you. Rather keep 20minutes before and after cardio sessions every day. Stretching should be done everyday before exercise. Its a mandatory thing

These are some of my pics : When I gained little bit of bulk

And this is what followed : Pic 1, Pic 2, Pic 3, Pic 4

P.S : Pardon me, I can go on and on on this topic of fitness

[The Monk]

Re: The Gymnasium thread: A guide

Disclaimer: This is a post to dissuade people from joining a gym. So please don't feel offended as my views are different.

A long time back when i was in college i used to workout in a gym 6 days a week. The 'big bicep bug' had bit me, as i thought that was a cool way to get the ladies attention Unfortunately it wasn't of much use, yet i continued with dumb belles! Until one day i came across this labourer carrying sacks of grain on his back. My body weight was 50% more than that guy, i had far 'bigger' muscles than that poor man, yet he was carrying a sack twice his own weight and not just one or two, but many. It was an eye opener at the strength of that man and the weakness of my big muscles.

When we check out motorcycles we don't just check bhp at the crank, we want to know bhp at the rear wheel after all the transmission losses and more importantly power to weight ratio. Why so different with ourselves. What is the point of having big muscles if it is unusable for anything other than show? Or you weigh a ton! That is why i hit the gym with renewed vigour but this time with Bruce Lee in my mind and not Arnold Schwarzenegger, not that i am good enough to be either! Used to do an hour of cardio and crunches, spent lots of time doing free squats, push ups, pull ups and very little time doing weights. Even the weights i used were slightly heavier than what most women would use!! That routine made me far more lean with a six pack and proper definition to every muscle block. I was far fitter than any of the 'heavy weight lifters' in the gym.

I then took up rugby. 3 days playing rugby on the field and 3 days working out in the gym. My first day on the field after being fit in the gym showed me where i stood. I was hopeless. After playing rugby for some time, the time spent in the gym felt like an absolute waste. The speed at which my fitness level increased thanks to rugby, could not possibly be matched by the iron pumping of a gym. At that time there was not a single guy in the gym who was as fit as me.

After College i returned to my hometown of Kanpur and therefore no opportunity to play rugby and i took up boxing instead. That was when i hit my peak fitness. No weights, lots of cardio and intense training. I was flexible, strong and my power to weight ratio was at its optimum. Boxing also drastically improved my vision and hand-eye coordination. The thought of returning to a boring gym where you stand in one place in a closed room breathing stale sweat and air was just unthinkable. This helped me greatly in riding my motorcycle.

After i quit boxing cycling was my next and current addiction. I bought an MTB and hit the trails, it gives the body an all round workout and also since i am riding my cycle in loose soil, it gives me a better understanding of traction and how to let your wheels slide without getting scared. Cycling has helped me keep fit to a great extent. I also run to mix it up along with doing crunches and pushups. I am also about to pick a pair of punching pads to improve flexibility and strength of the upper body.

Benefits of building fitness in such a manner - I weigh 70-72 kg at 5'11". I eat around 20 rotis in a day on an average. I eat butter, cream, eggs with their yolks, pork, beef, chicken, fish, vegetables and anything else that happens to walk into my vision!!! I eat more than the average person, never watching my diet and still burn up everything that i eat. I eat meat everyday, twice a day. In the cold winter of north india i roam around in shorts and a tee, when everyone else runs to sit infront of a heater. My metabolism is that boosted. I can run, jump, and do most things better than your average gym addict. And i am no way as good as some of the other people i have met who work out on similar lines like me.

Riding a motorcycle is far better now, because i have no extra useless weight on my body to lug around. Flexibility, good hand-eye coordination and being generally tougher than the rest. Today after all these years, those guys who used to workout with me in the gym are all married/ working for corporates and shaped like a drum! They have back problems, muscle tears and other injuries. Not a single one of them is remotely close to my fitness levels.

Before you start working out in a gym, ask yourself what is the purpose of working out in a gym. What do you want to achieve. Is it general overall fitness, is it big biceps etc.? Then make an informed decision of how to go about it. Don't injure yourself due to ignorance, that will work out to be an expensive mistake which will stay with you for many years if not for the rest of your life.

Those who still want to work out in a gym, my humble advice is to work on the legs and core as much as possible and don't unnecessarily do heavy weights for the upper body. If you do not have sufficient time to workout you end up looking like a drum with spindly legs, instead of a body builder!

I end this post with a request to not take this post as a negative towards anybody, to each their own, but to give a different perspective towards fitness for the bikers on xBhp. Also, i tag [MENTION=11424]R-series[/MENTION] here. This guy is a lanky looking fellow, but far fitter, tougher and capable of kicking ass than most 8 days a week gym infesters. Kushagra, please do share your fitness regime with all of us here. Thanks

[prateek2210]

Re: The Gymnasium thread: A guide

@The Monk : All taken in good sense
Bu like to point out that strength and stamina is different things. And people get confused with them. The labour you saw is mix of both, and let me tell you why, they are far away from junk food, they mostly eat raw/ uncooked food which preserves all the nutrients.
Its a personal choice what one wants to achieve, comparing Bruce Lee to Arnold is comparing ZMA to Duke. Athletic fitness is totally different point, and maintaining a physique is different.
As you said legs are very important part which people miss, and I request all my known to give one day just for legs. Its the base for your body, it has to be strong.