Silverwex's Bulking Thread

[semag]

silver - when i posted that routine, i meant just try it out as a foundation for strength... you need to get stronger bro, no pansy a$$ isolation exercises, put some god damn meat on those bones.

No leg press? do 20 rep squat after the 2 sets of heavy squats instead, just be careful and make sure you have a rack or a spotter or something.

You gotta fool with you diet a lot. I think that trying DIESEL's way was fast for me, and worked, but ate up a lot of mass. The only thing, however, was the fact that I learned a lot of how my body worked by charting what I ate, counting exact macros, and trying some low carb stuff.

Now I know that if I'm getting a little tubby (like now) I gotta cut back on the drinking... (duh) and chill out on the carbs for a while. Eat really clean, and minimalist carbs for a week or two, then go back to some clean combined eating with complex carbs/protein and pro/fat meals.

 

[Warboss Alex]

Originally posted by semag
silver - when i posted that routine, i meant just try it out as a foundation for strength... you need to get stronger bro, no pansy a$$ isolation exercises, put some god damn meat on those bones.

What's wrong with isolations, I love my rear lateral raises and concentration curls, and of course dumbbell kickbacks ..

 

[silverwex]

Thanks for the replies all.

Double: I guess you're right, cheers.

Alex: Thanks for the info. Ill try that morning cardio and get my hands on some green tea.

Semag: 20 rep squats sound like fun (in a sick way!) Ive never tried them but may soon. It would make a change from my usual leg routine that Ive been doing for the past year! Squat, SLDL, Calf Raises... 3/4 sets x 4-8reps

 

[silverwex]

Had a terrible weekend in regard to health!

Only had four meals on saturday, went out at 8pm. Came home for a house party at about 2am, played poker til 6am - got the munchies and made myself a cheese and tomato toasted sandwich! Went to bed without a shake (prob the first time ever). Felt really bad.

Sunday I had lots of fried food (chips, fish etc...) and ate carbs well into the evening (friends got lots of pizza and i had to have some!).

Back to normal today tho! Had a shake on water (30g protein) at 8.15am. Walked to work (30mins walk). Had a tin of tuna and a Special K bar at 11am (38g protein in all - 260calories). Walked home at 1pm and had a cheese salad sandwich and a pint of Skim milk (40g protein). Worked out, had a PWO shake (55/60g prot.) and here I am now typing this post!

Also, I skipped cardio last night as all of us had a big games/poker night, I ended up winning the lot... it was only my second ever game at it too! lol There were a lot of pissed off ppl sitting around me as I barely had a clue what i was doing! lol.

 

[Double]

cool man sounds fun!! how much did you win??.....i wouldnt play for more then cents though.....people like me will take your money sooner or later if you dont know the game =D

 

[silverwex]

won about 35 euro lol. But everyone wont pay up, i know it! lol.

 

[silverwex]

Had a fairly bad workout today for Tris/Chest/Shoulders - performed 3 sets of the following, no set less than 4 reps and no more than 8:

Military Press (BB)
Bench Press
CG Bench
Inc. BB Press

I walked to work this morning and walked home (50mins in total - never usually walk to work or home from it). Also I performed HIIT style cardio last night which I havent done in a while so my legs were aching.

Hopefully the reason my workouts arent improving is coz of all this cardio.

I think ive lost about 3lbs in the last few days since i start walking to work with justa protein shake on water in my stomach! This too much? Should I give myself some extra calories during the day?

 

[Double]

how much calories do you average in per day?? imo it is a good idea for reducing bodyfat to go for proteinshakes in the early morning and evening


but one thing i dont get - why do you have such a hard time understanding that you can only focus on reducing bodyfat OR upping the weights...we all want both but it's hardly doable without steroids

 

[silverwex]

Calories per day go up and down man, anywhere from 1200 (approx. - after taking cradio into account) to about 1800 (id say)

Warboss says that you can actually reduce bodyfat AND increase size/strength if you follow some simple steps e.g. Drink green tea, light morning cardio, carb cut-offs etc...

Think ill just get my BF down to 15% and then start a 'normal' bulk again.

Hows your training going anyway double?

Also, whats your BF%

 

[Double]

yeah warboss said it but he was talking about a really good nutrition no weekend booze etc....and he said that it will take plenty of time.

im just getting back into training man check out my journal

body fat is like 16% i estimate

 

[Warboss Alex]

Calories per day go up and down man, anywhere from 1200 (approx. - after taking cradio into account) to about 1800 (id say)

Yeah, but you won't be losing any fat or gaining any strength on calories like that. I'm surprised your metabolism hasn't shut up shop altogether to be honest...

 

[silverwex]

Alex: Ive read that if you keep your calories down, but your protein intake high, you will lose fat.

A lot of sources suggest you take your BW in lbs and multiply it by ten to get the amiunt of calories you should intake daily when cutting. For me its 1600.

 

[Warboss Alex]

Originally posted by silverwex
Alex: Ive read that if you keep your calories down, but your protein intake high, you will lose fat.

A lot of sources suggest you take your BW in lbs and multiply it by ten to get the amiunt of calories you should intake daily when cutting. For me its 1600.

And to that I say: bollox.

Are you a bodybuilder or a 120lb woman trying to lose her saddlebags?

 

[silverwex]

Are you a bodybuilder or a 120lb woman trying to lose her saddlebags?

Damn it! Ya cuaght me out Warboss, yes I am a 120lb woman with HORRIBLE saddlebags im desperately trying to get rid of. If i spot reduce will they disappear?! How does 1200 sit ups a day sound? And maybe some tricep kickbacks for my arms - followed up by 30sets of bicep curls?

Anyway started AM cardio today:

50 minutes walk/jog on a protein shake with water

Cardio Days:

Thursday | Saturday | Sunday

 

[silverwex]

One thing, whats the average time it takes to cut 1% BF - provided I walk on an empty stomach 3 times weekly for 50 minutes?

Thanks.

 

[DoubleJuan]

thats incomplete information dude.

 

[Warboss Alex]

Originally posted by silverwex
One thing, whats the average time it takes to cut 1% BF - provided I walk on an empty stomach 3 times weekly for 50 minutes?

Thanks.

here we go again, 17 years, 6 months, 3 1/2 weeks, 4 days, etc and only if you wear a West Ham scarf and go running naked and shriek with glee at every passerby (to get your heart rate up) etc..

 

[silverwex]

thats incomplete information dude.

What you mean man?

Ah warboss I knew youd show up with one of your witty lines. lol. I guess your post means:

Just do it and see for your ****ing self!

You're right. Ill report my progress every now and again.

SATURDAY 29 OCT 2005

AM cardio

50 minutes jog/walk (70% jogging - 30% walk)

 

[Warboss Alex]

lol, I'm not trying to be a cvnt mate, I just don't want people thinking "It'll take me x weeks to drop y % bodyfat" and when it doesn't happen they get depressed/frustrated/suicidal, which they shouldn't because this isn't maths.

 

[DoubleJuan]

i mean it depends on calorie intake, metabolism and nutrition, so nobody can predict how much someone loses who does a certain amount of cardio. so nobody can answer.