This means war Gym Rat style

[GreekAdonis]

Dont worry Gym rat there wont be any hotties on the bus to Hamilton. I hear the girls at Starbucks in Hamilton are allright. 8)

[Gym rat]

Dont worry Gym rat there wont be any hotties on the bus to Hamilton. I hear the girls at Starbucks in Hamilton are allright. 8)

Or if I go into StarBucks in Hamilton wearing my Gym Rat gym gears. The girls who work in Starbucks would get excited because of me being a hot good looking flim star :grin:

[Android]

Dont worry Gym rat there wont be any hotties on the bus to Hamilton. I hear the girls at Starbucks in Hamilton are allright. 8)

Or if I go into StarBucks in Hamilton wearing my Gym Rat gym gears. The girls who work in Starbucks would get excited because of me being a hot good looking flim star :grin:

if you go to Starbucks in Hamilton Looch won't stand a chance no matter how many muffins he licks...you gonna be the star GR :pfft:

[Gym rat]

Dont worry Gym rat there wont be any hotties on the bus to Hamilton. I hear the girls at Starbucks in Hamilton are allright. 8)

Or if I go into StarBucks in Hamilton wearing my Gym Rat gym gears. The girls who work in Starbucks would get excited because of me being a hot good looking flim star :grin:

if you go to Starbucks in Hamilton Looch won't stand a chance no matter how many muffins he licks...you gonna be the star GR :pfft:

Good call Android Looch wont stand chance againt me if I go into Starbuck while I am in Hamilton if there were odds it. The odds would be Gym Rat $1.10,Looch $5.50

[auck_builder]

hahhahaha ill put a 20 on u GR

[Gym rat]

Come to think of it I will start posting my diet up in my journal yesterday for my diet

Meal 1 One cup of oats with one egg,2 tsp of flaxseed,100ml of raisions,100ml of yogart,protein shake,sports multi

Meal 2 one banana with 350ml of milk

Meal 3 One cup of basmati rice with two cups of mixed veggies ,1/2 cup of beans,handfull of shaved ham,one TBL of lite tomato sauce,500ml of water

Meal 4 two rice cakes toped with peanutbutter,two tbl of tuna, one apple, 500ml of water

Meal 5 One cup of brown rice with two cups of peas,200g of chicken breast,150ml of milk,500ml of water

Before bed protein shake

Water in take was good yesterday had 4L of water but when I do go back on creatine on Monday I am going to up my water in take to 4/2

[auck_builder]

u should have a tin of tuna/chop chop/salmon instead of shaved ham not enough protein. was that the diet u got from your trainer? and ur bulking right?

[Gym rat]

u should have a tin of tuna/chop chop/salmon instead of shaved ham not enough protein. was that the diet u got from your trainer? and ur bulking right?

Yes the diet was from my former trainer.That is a good suggestion Auck_builder I will buy me a couple of cans of salmon or chop chop and I am bulking.

[auck_builder]

2nd meal no protein either? seems strange for a trainer to suggest that

[Gym rat]

Yesterday food intake

Meal 1 One cup of oats with one egg,2tsp of flaxseed,100ml of yogart,100ml of raisons,sports multi,protein shake

Meal 2 one banana,350ml of milk

Meal 3 One cup of basmait rice with two cups of mixed veggies with 1/2 cup of beans,handfull of shaved ham,one TBL of lite tomato sauce, 500ml of water

Meal 4 two rice cakes toped with peanutbutter =P~,2 tbl of tuna,one apple, 500ml of water

Meal 5 kumara with 200g of roast chicken ,peas,200ml of milk

Before bed protein shake

[gazza]

2Tbl spoons of tuna, isn't a Tbl spoon around 60g? that would mean 120g of tuna, why not just eat the whole can mate?(185g)

[1day]

2Tbl spoons of tuna, isn't a Tbl spoon around 60g? that would mean 120g of tuna, why not just eat the whole can mate?(185g)

wouldnt it be more like 20-30g?

[gazza]

2Tbl spoons of tuna, isn't a Tbl spoon around 60g? that would mean 120g of tuna, why not just eat the whole can mate?(185g)

wouldnt it be more like 20-30g?

heaped?

[1day]

2Tbl spoons of tuna, isn't a Tbl spoon around 60g? that would mean 120g of tuna, why not just eat the whole can mate?(185g)

wouldnt it be more like 20-30g?

heaped?

Pickle'd?

[BainTrain]

gym rat since when did you decide to share your nutrition with us?

[Gym rat]

Legs

BB Squats 1x10 60kg, 4x8 130kg,135kg,1138kg,140kg failure

Hack squats 4x8 160kg,190kg,195kg,200kg,

Leg press 4x8 310kg,350kg,370kg,390kg

Leg extenions 4x8 114kg,114kg,114kg,114kg

DB Walking lunges 4x10 25kg's,27.5kg's,30kg's,32.5kg's

Calf press 4x20 250kg,270kg,280kg,290kg

It was nice to be taking creatine again after being off creatine for three weeks will post my food in take later on.I decide to share my eating plain with you guys on Saturday.

[1day]

gym rat since when did you decide to share your nutrition with us?

since he dumped his trainer ,cus he was making him :x :pfft:

[Politics101]

looking at ur diet ur trainer gve u its says alot about your trainer or in other words :?

[Gym rat]

Food for today was good

Meal 1 One cup of oats with one egg, 2tsp of flaxseed 100ml of yogart,100ml of raisons,protein shake,sports multi

Pre training meal 2 One banana with 350ml of milk, creatine

Post training meal 3 two corn wafers toped with a tsp of jam, protein shake creatine

Meal 4 One cup of basmati rice with two cups of mixed veggies ,1/2 cup of beans,200g of salmon,One TBL of lite tomato sauce 500ml of water

Meal 5 two rice cakes toped peanutbutter =P~ with two tbl of tuna,one apple 500ml of water

meal 6 red pepper pennie with broccoil,300ml of milk,chicken

Before bed 200ml of yogart with 200ml of milk

water in take 4.5L of water

[Luigi]

your diet is whack gymrat

drop the corn wafers post workout and replace with a can of baked beans!! your bulking....

and get rid of those ricecakes and eat some potatoes or rice not ricecakes there not good for you

[VickyC]

looking at ur diet ur trainer gve u its says alot about your trainer or in other words :?

It seems to me its not so much about the trainer but more about Gym Rats likes and dislikes of certain food. Do you make protein pancakes,stir fries,baked sweet potato?? Why aren't you stacking more supplements in your plan like Beta Alanine,NO,BCAA's and if you are losing fat why aren't you taking a fat burner and doing HIIT or sprint training??. I spend at least $200 a month on supplements,if you really want to get dedicated and do a show you need to amp it up alot more.

Try eating more asparagus,green beans,grilled salmon,cottage cheese,avocado,unsweetened yogurt...

And as for the creatine debacle,well creatine is primarily used for strength and muscle building rather than endurance and if you are trying to save money its probably not a bad idea to use it in your heaviest cycles,that's what I do.

[Steve Urban]

Gym rat, when are you going to put up some photos??

I am definitely keen to see how your looking

[1day]

Gym rat, when are you going to put up some photos??

I am definitely keen to see how your looking

soon enuff, he'll have his new movie out in cuple of mths, all will be reveiled (lets just say for now, ive been talkin to SG and we got a whole lot of surpizes lined up for this movie)

[laurasaur]

So when are you going to start taking everyones advice? Why haven't you increased your protein intake already??

[Gym rat]

Chest

BB incline bench press 1x10 60kg, 4x8 80kg,83kg,85kg,90kg

DB bench press 4x8 40kg's,42.5kg's,45kg's,47.5kg's

cable cross over 4x8 100,120,140,160 all in pounds

decline bench press 4x8 100kg,103kg,105kg,110kg

abs

crunches 4x20 with 20kg plate across my chest

hanging leg raise 4x20

cardio half hour on the treadmill level eight.

When I do post up my food in take I would appreacated good comments.Leg are a bit sore from yesterday also I have got a case of TAS as from doing all those lunges as well.GYM RAT BABY!!! I am going to flag the shaved ham and go for a big of salmon for the weekend that way I get two servings out it and use the 200g of salmon with my lunches durring the week.