Eat so many non starchy vegetables and high quality protein that you don't have any room for empty calories from sugar and refined carbohydrates.

Leafy greens for life.

Almonds and macadamias is a good way to go for a quick snack.

But seriously, if you put an extra few litres of full-cream Milk into yourself over the course of the day you're looking at around 2,000 extra calories with an excellent macro ratio between carbs, fat & protein.

Oh god yes to almonds, so good.

I hope you joined the new Anytime in Townsville!

Speaking of Arnie, look on youtube for a clip from his doco pumping iron. He talks about the orgasmic feeling of getting his pump on. I'd lnk you but I can't seem to paste through SwiftKey.

A couple of milkshakes, milk on your breakfast cereal, milk on your coffee and you've probably gone through a 1.5L so I can see that.

There's probably too much sugar in ice-cream to count that in your intake as well.

Not big on vegetables, but okay :)

Learn to cook them in a way that makes them more palatable for you. Use a bunch of butter, coconut oil, salt, pepper, fish sauce, whatever makes them taste good for you and keeps the bad stuff out of your diet.

Good food shouldn't be unappealing, because if you're not enjoying what you're eating you're going to fall off the wagon and end up in a rapid weight gain binge.

Will keep that in mind. Still recovering from my last binge.

I just abuse spices :lol:

Butter and Garlic can make almost anything taste good.

My go-to is chilli powder, fish sauce (just fish, salt & water) and white pepper.

Cumin, cajun (hot) and oregano :D

EDIT: Also, to whoever was asking about quick snacks - boiled eggs are awesome.

Edited by ual: 27/1/2013 09:36:00 PM

I've been having some really bad shoulder pain lately. When I'm not working out, it feels quite stiff and a little sore. But when I workout it's just this burst of pain I get for about 30 seconds after every set. (Sometimes during each rep) It's really hard to explain.

I feel like I need to try and crack/pop my shoulders. But I can't.

It used to only happen when I did a shoulder workout, but now it happens for chest, back and arms as well.

Any ideas on what it is?

Look up rotator cuff injury symptoms and see if there similar to yours. The RC can be an absolute bitch. Also focus on having good form and stretching your shoulder properly before push exercises.

First time posting in this thread but any others on strength programs? Kinda on one myself atm with PHAT.

Squat and DL have gone through the roof but my bench has stalled recently, so frustrating. 1RM 180kg on the DL last week which has been a goal for a while now.

Floating around the 87kg mark atm. Dreamer bulk ahead over winter. Going to try and add another 5 kilos over winter of leanish mass.

BRB steak, chicken , brown rice all day everyday
Edited by db-pgfc: 21/5/2013 02:14:56 AM

Edited by db-pgfc: 21/5/2013 02:18:12 AM

Why don't you go to the physio?

One day (month) I will do the Smolov Squat program for sadistic giggles....

Managed to lose 7kg in the last 5 days of being sick. Not good.

Db-pgfc, never heard of PHAT - I what does it involve?

I think I'm getting addicted to physio... I love the needle treatment I've been getting on my quad, it feels incredible afterwards

Edited by Heineken: 21/5/2013 01:40:11 PM

PHAT: Power Hypertrophy Adaptive Training.

Workout designed by Layne Norton, but it is more of way of training then an actual workout. Runs on the basis of hitting each body part 2x a week ( which is much more optimal for nattys).

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Obviously the power days are more inclines to power lifting style training while the other days are more your standard body-building type workouts and rep/set schemes.

The article will explain it a lot better then I can and I can't recommend it enough. http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Layne is also my go to man when it comes to lifting since he is big and strong as hell as well as having a doctorate in Nutritional sciences.

Had a quick flick through, couldn't find anythingto fault. I might give it a go after my ccurrent program ends.

What you running atm?

I'm guinea pigging for a mate that is starting his coaching business. I'm doing a leangains protocol with low volume strength training 3x per week.

I have my calories and macros planned out for each day, and then 3x5 +warmup sets on 2 compound exercises.

Hmm never really a fan of anything revolving around IF since the breaking up of meals is not really optimal for protein synthesis.

Although I'm a big fan of strength exercises the volume on that seems to be extremely low? It also seems on face value pretty similar to starting strength.

For all those that gym it up;

http://www.youtube.com/user/BroScienceLife?feature=watch

-PB

The fact it refers to hypertrophy suggests its more geared to bodybuilding than powerlifting.

Never said it wasn't? Power lifting will always play a bit part in body-building though.

Is skipping meals to lose a bit of extra weight really that bad? (Please no condescending answers, genuine question)

I don't think that's the best thing to do. You'll only binge later on. Sit down and make some sort of food timetable/guide before each day and stick to it.

So unmotivated to drink my protein shake at the moment. :(