Andrew Posted November 21, 2006 Report Share Posted November 21, 2006 Set GoalsFigure out your main goal and break it down into several smaller, easier to achieve ones. As you attain these goals you see your step-by-step progress toward your main goal. Motivation will build when you are able to accomplish your goals more oftenNever Make ExcusesThe first day of your workout routine is the most important and not because of the muscle group to be worked. Day one sets the tone for the rest of the week. Skipping or slacking on the first day makes it easier to make excuses for another day in the weekGet MotivatedGo through the days routine in your mind on the way the gym, imagining each set and repetition. This way you don’t have to put a lot of thought into your next move and it helps you to prepare and stay motivatedConcentrationFocus your attention on the movement of the exercises and the muscles you are using. Contract the muscle at the end of the movement. Keeping focused on the movement and the muscle helps to build a mind-muscle connection. This will achieve better repetitions and promote growth. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 21, 2006 Report Share Posted November 21, 2006 yeah good idea...how quickly should i increase on the bench press5kg=2months. is what ive been inreasing at. is that standard?my goal was 100kg by the end of the year. i started at 70kg now im only at 77kg and its been 2 months! Quote Link to comment Share on other sites More sharing options...
Andrew Posted November 21, 2006 Author Report Share Posted November 21, 2006 That would depend on what your taking/ not taking and on if you want that weight to be lean muscle mass or fat..7kgs of lean muscle mass in 2months in my books is pretty f##king good Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 21, 2006 Report Share Posted November 21, 2006 no my weight has only increased 6kg in the last 4months...my bench press has increased by 7kg from 70 to 77 in the last 2 months.oh and im lean muscle Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 21, 2006 Report Share Posted November 21, 2006 That would depend on what your taking/ not taking and on if you want that weight to be lean muscle mass or fat..7kgs of lean muscle mass in 2months in my books is pretty f##king goodoh and just eating heaps of protein.and training very hard. Quote Link to comment Share on other sites More sharing options...
Cammo Posted November 21, 2006 Report Share Posted November 21, 2006 oh and just eating heaps of protein.and training very hard.Not just protein - you gotta eat heaps of everything!!! :grin: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 21, 2006 Report Share Posted November 21, 2006 Not just protein - you gotta eat heaps of everything!!! :grin: Quote Link to comment Share on other sites More sharing options...
Cammo Posted November 21, 2006 Report Share Posted November 21, 2006 This is my diet...-lots of protein shakes ( i change brand most months.)-lots of trim milk (>10L per week)-lots of steak and tomatoe sauce sandwiches-lots of tuna and maonaise sandwiches-some OSM's one square meal's (4-5 each week)-some frozen vegesWatch those OSM's mate - quite a bit of saturated fat.I used to chow down on those 'till I had a closer look.They use rice bran oil in them which they claim is the next big thing - personally I think they should have gone for canola oil. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 21, 2006 Report Share Posted November 21, 2006 Watch those OSM's mate - quite a bit of saturated fat.I used to chow down on those 'till I had a closer look.They use rice bran oil in them which they claim is the next big thing - personally I think they should have gone for canola oil. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted November 21, 2006 Report Share Posted November 21, 2006 Set GoalsFigure out your main goal and break it down into several smaller, easier to achieve ones. As you attain these goals you see your step-by-step progress toward your main goal. Motivation will build when you are able to accomplish your goals more oftenNever Make ExcusesThe first day of your workout routine is the most important and not because of the muscle group to be worked. Day one sets the tone for the rest of the week. Skipping or slacking on the first day makes it easier to make excuses for another day in the weekGet MotivatedGo through the days routine in your mind on the way the gym, imagining each set and repetition. This way you don’t have to put a lot of thought into your next move and it helps you to prepare and stay motivatedConcentrationFocus your attention on the movement of the exercises and the muscles you are using. Contract the muscle at the end of the movement. Keeping focused on the movement and the muscle helps to build a mind-muscle connection. This will achieve better repetitions and promote growth.Nice Quote Link to comment Share on other sites More sharing options...
Dyceast Posted November 22, 2006 Report Share Posted November 22, 2006 -lots of steak and tomatoe sauce sandwiches Haha im having one of them now. 8) Steak, onion and sauce. HMMMMmmmmmm Quote Link to comment Share on other sites More sharing options...
MasterTel Posted November 22, 2006 Report Share Posted November 22, 2006 Yeah, those OSMs are quite more-ish ... I usually plan to make it a HSM (Half Square Meal) by having just one of the two bars, but I always end up eating both in one go! Quote Link to comment Share on other sites More sharing options...
2guns Posted November 22, 2006 Report Share Posted November 22, 2006 eat both in one go and i think its about 700 calories, from memory.... last time i ate one was bout 6months ago.-lots of protein shakes ( i change brand most months.) -lots of trim milk (>10L per week) -lots of steak and tomatoe sauce sandwiches -lots of tuna and maonaise sandwiches -some OSM's one square meal's (4-5 each week) -some frozen veges and bro,my advice with your steak and tuna u should have rice and potatoe or sweet potatoe, not sauce mayo and bread.your having lots of all those things... how much is lots? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 22, 2006 Report Share Posted November 22, 2006 your having lots of all those things... how much is lots?- i let one tin of tuna make 2 sandwiches. these two sandwiches form one 'meal'. I eat a meal every 2 to 3 hours or when ever im hungry (which ever occurs first)-if i have i have 'wener snitcal' (horrible spelling) as my steak. either one or two slices per sandwich with two sandwiches forming a 'meal'.-another one of my 'meals' is a big bag of 250g nuts. penuts, cashews.I eat some potatoes and stuff ( maybe twice a week at most) when i got to my parents for tea.But im too lazy/iliquipt to cook stuff.here is a sample day of my eating.7.30 am protein shake with trim milk (approx 50g protein per 100g of power) or breakfast cereal with protein power on top and trim milk. (for this i use a higher % protein powder maybe 80 - 90% as the cereal has carbs in it.)10.00am tuna sandwich 1/2 meal (1 sandwich)11.30am tuna sandwhich 1/2 meal (1sandwich)2.00pm steak sadwhich meal (2sandwich)5.00pm HSM (half of a OSM)7.00pm HSM10.00pm protein shakeMight substitue a 'meal' with a protein bar, or cottage cheese etc but im very boring with food.also drink flaxseed oil and LOTS of trim milk.LOTS OF MILK and once a month or so i have a soy milk week. Quote Link to comment Share on other sites More sharing options...
nzlabrat Posted November 22, 2006 Report Share Posted November 22, 2006 ohjoshua you will not get anywhere eating like this. To grow you need to have real food not some of the shit you are having now. To give you some idear go and look at what i am doing, you know where to look oknzlabrat. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 22, 2006 Report Share Posted November 22, 2006 ohjoshua you will not get anywhere eating like this. To grow you need to have real food not some of the shit you are having now. To give you some idear go and look at what i am doing, you know where to look oknzlabrat.yeah your diet looks perfect. but i gave my excuse, i cant afford real food like that , i cant cook and even if i could cook i would be too lazy. if i have $10.00 i can buy 8*tins of tuna and a loaf of bread. I only work part time as im a student. so very poor spend most of my money on protein, power, steak, tuna. no money left oh and i buy some frozen veges.nzlabratcan u suggest any cheap/easy ways for me to improve my diet? Quote Link to comment Share on other sites More sharing options...
Cammo Posted November 23, 2006 Report Share Posted November 23, 2006 yeah your diet looks perfect. but i gave my excuse, i cant afford real food like that , i cant cook and even if i could cook i would be too lazy......can u suggest any cheap/easy ways for me to improve my diet?Learn to cook, stop being lazy & start buying real food - if you work out how much you are spending on rubbish and then go have a look in the local Pak 'n Save, you'll probably find you won't be spending too much more on good, nutrious food - you just have to weigh up your priorities ........ you can have the best training routine going but if your diet is poor, you'll get nowhere real quick. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted November 23, 2006 Report Share Posted November 23, 2006 Just an aside topic.. but the george foreman grill is a lifesaver. I'm not much of a cook either, but it doesn't take a rocket scientist to chuck some lean meat on this baby, and it does all the work for you. All you need to do is get some herbs/spices for the meat to marinate in.. and voila - perfectly cooked meat in about 5 mins! Quote Link to comment Share on other sites More sharing options...
Andrew Posted November 23, 2006 Author Report Share Posted November 23, 2006 There good for cooking thick slices (about 10mm) of kumra to, and big pieces of capsicum Quote Link to comment Share on other sites More sharing options...
2guns Posted November 23, 2006 Report Share Posted November 23, 2006 yeah your diet looks perfect. but i gave my excuse, i cant afford real food like that , i cant cook and even if i could cook i would be too lazy.u will get no where with this attitude.can u suggest any cheap/easy ways for me to improve my diet? buy rice in bulk like 10kg for $10 not sure if u can get basmati in this size but iv had the longgrain before, not sure on the GI rating but if u have it with other foods (not sure wat they would be?) this will lower the rating.also oats are dirt cheap.u might not have alot of money, and i know how this is as i dont have alot of money to buy the things i need for bodybuilding, but if u sort your priorities out and budget your money wisely u can most probably eat a decent diet. Quote Link to comment Share on other sites More sharing options...
The Legend Killer Posted November 23, 2006 Report Share Posted November 23, 2006 Just an aside topic.. but the george foreman grill is a lifesaver. I'm not much of a cook either, but it doesn't take a rocket scientist to chuck some lean meat on this baby, and it does all the work for you. All you need to do is get some herbs/spices for the meat to marinate in.. and voila - perfectly cooked meat in about 5 mins!I've just discovered what my next trademe purchase is going to be. Quote Link to comment Share on other sites More sharing options...
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