-FIGJAM-

whilst drinking my awful Casein shake, I figured I'd update my log. Calorie intake today (not including dinner) was around 2219, with dinner I am thinking around the 2500 calorie mark as I had a big bowl of paster with pork mince.... That had about 167g of protein in it, 100g of fat and 164g of carbs (no wonder ive got a grot gut)... Workout tonight was Arms: Preacher Curl: 20kg x 10 reps 30kg x 10 reps 30kg x 10 reps 30kg x 8 reps Barbell Curl (had to use the EZ Bar for this tonight so not 100% sure): 25kg x 10 reps 25kg x 10 reps 30kg x 10 reps 30kg x 8 reps 30kg x 6 reps Preacher Curl Machine Super Set with Hammer Curl using the machine: 20kg x 10 reps PC 20kg x 10 reps HC 20kg x 10 reps PC 20kg x 10 reps HC 20kg x 10 reps PC 20kg x 10 reps HC 20kg x 8 reps PC 20kg x 6 reps HC Barbell Close Grip Bench: 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps 35kg x 8 reps Bench Dip: 25 reps 20kg x 20 reps 40kg x 15 reps 40kg x 15 reps Cable Tricep Pushdown: 30kg x 10 reps 35kg x 10 reps 35kg x 10 reps 35kg x 10 reps Thats all for arms. On a side note, I went and brought some chicken, rice and brocalli for lunch this week. I figue it should be close to 300 calorie meal with 30g of protein. I only cooked enough for tomorrow, but tomorrow night I will weigh it all to get a more accurate reading. Cheers,

i would think the brown rice would be making you feel fuller for longer, isnt it meant to be low gi??? also not sure how much you were eating before, but maybe try to bring it back a notch and gradually increase? I know when I go hard with the food I feel sick by lunch time and spend the rest of the arvo on the toilet. Just a thought.

could just be that ure getting more protein in your diet, but like i said some people swear by them, Hugh Jackman says he has one in water next to his bed when he bulks up for a movie. Creatine could make you appear bigger as (i believe) it does help retain water. But if youre seeing gains then youre doing something right so keep at it.

I tried the casein shakes before bed but due to taste I really struggle to get into them. there seems to be mixed reviews on their usefulness, some people swear by them others not so much. From what I have read, provided you get the 2g of protein per pound of weight or whatever the calculation is, you should be fine. For me around 200g of protein a day is good.

got to the bottom of the issue, measurements should all be in inches. Settings on my JEFIT Pro app were for cms and I was entering inches. Makes sense when I pull my head out of my arse and actually look at something

I did say that the waist was a typo. Im just under a 32 in pants size so 31.7 inches would be correct. Hmmmm. I must have recorded it wrong because I just did a real poor measurement (with a camera computer cable and my tape at work) and got over 300mm.... Will remeasure soon and update the list.

also my rep tempo is as slow as possible with heavy weight 8-10 reps. Aiming for 30-45 second sets with a minute rest. Im a skinny guy mate, small frame. thin limbs, its going to be a while before I get thicker. specially my diet being the way it is.

and I dont disagree with anything that you have said mate. I am not one of those skinny pricks winging about not getting bigger and claiming to do everything right. I am one of the skinny pricks who does what he can when he can, and try to ruin myself at the gym every night.

so I should fire my scientist and cancel my scales layby? On another note, at the Fitness Expo I was talking to some dude from some company about LG Sciences Trifecta Stack. Meant to be some good gear. Its not a steroid, but I think its closer to what the yanks call a Designer Steroid. Read some reviews on BodyBuilding.com people claim to put on 4-10lbs of lean mass in a month, some people getting even better returns. Might be something that you boys with big calorie intakes per day might be interested in looking into. I certainly would, but with my poor diet I believe it would be a waste.

I'm not winging about how long its taking to get bigger. If we go back a little further I said I brought this stuff and it claims all these benefits. I was skeptical from the start. I am a design and salesmen for a shopfitting job. My role is to visit each client and come up with their briefs. Regular meetings lasting over 3-4hours are a killer. Also with that job comes a lot of beer drinking to get in the crowed that is required. One plus is if I take clients to lunch I look for places with a good fish or chicken menu. As said, I know the issues and trying to fix em. But back on topic. I drink the Prostar protein from Ultimate Nutrition Mac and I find the taste to be sensational.

waist would be inches... other are right. Bit embarrassing but I seem to have real long limbs which I think makes it a little harder (not impossible) to get bigger round the arms and legs. My spotter has much bigger biceps, but in length wise my biceps are much longer, same as my forearms. I should be a praying-mantis...

due to recent discussions I decided that I should probably update this... shoulder injury seems to be all but gone. No more pain at least, but when I do some exercises (incline flys for example) my shoulder more burns, when this gets a bit much I stop, no use re injuring it. As a result my upper body lifts have gone backwards, but I am starting to get them back. Workout has again changed. The guy I train with likes to do this for some reason, I thought the Tri Phase routine was working well, so we have modified that so to speak. We are also going near 5 days a week and working each body part separately. Logs from before the Change: Deadlift: 80kg X 8 reps (no wrist straps) 110 x 10 reps 110 x 6 110 x 5 Barbell Bent Over Row (dont really like this exercise, I am not real comfortable doing it so I could go harder but dont. It is also largely subject to availability of the barbells.... anyway its more laziness then anything): 25kg x 10 reps 25 x 10 25 x 10 Cable Seated Row (i was doing more then this awhile ago, but my form really dropped, so now i focus on form and really squeezing the back): 60kg x 10 reps 60kg x 10 reps 60kg x 10 reps Cable Pushdown: 18kg x 10 reps 18kg x 10 reps 18kg x 10 reps Pullups: 8 6 6 Barbell Curl: 25kg x 10 reps 25kg x 10 reps 25kg x 10 reps Dumbbell Bicep Curl 10kg x 10 reps 10kg x 8 reps 10kg x 10 reps Bench Press: 50kg x 12 reps 60kg x 8 reps 60kg x 8 reps Incline Bench: 40kg x 10 reps 40kg x 8 reps 40kg x 6 reps Cable Cross Over: 15kg x 15 20kg x 10 20kg x 10 Machine Fly: 45 x 10 52 x 10 54.3 x 10 Dip Machine: 40.8 x 10 42.5 x 10 49.9 x 10 Close Grip Bench: 20kg x 10 40 x 8 30 x 10 Machine Tricep Extension: 15kg x 15 25 x 12 25 x 12 Barbell Squat: 80kg x 10 100 x 8 100 x 10 Lunges: 10 x 10 10 x 10 10 x 10 As a note, I have been doing more then this, but this is the latest log that I am working from. Leg Press: 170kg x 10 170 x 8 210 x 6 Leg Curls: 59 x 10 59 x 10 66 x 6 Standing Calf Raise: 60 x 10 65 x 10 65 x 10 Seated Calf Raises: 120 x 10 120 x 10 120 x 10 These are old logs. I will update this in a week to see how I have improved. My Measurements: Waist: 31.7cm Chest: 35.9 Arms: 11cm (puny) Forearms: 10.9cm Shoulders: 43.8 cm Thighs: 19.3 Calves: 14.4cm Neck: 15cm

I am aiming for near 200grams a day of protein. As per the advice of just about everything I have read and heard. I think the saying is 2g of protein for every pound of weight??

The best bit of advice I have got from here is to drink full cream milk. I am now putting a ltr a day away and had improvements all most straight away. Instead of sitting 68-70kg I am not sitting more 70 to 71kg. As said I am getting there and taking my time. If I get to 75kg this year I will be stoked as thats what I have tried to hit since I started working out back in 2007.

good to hear you are trying. if its only your calves giving you the issue then try some of the following: - rowing machine - swimming - I'm not sure but I'd imagine the exercise bike wouldn't put to much stress on your calf

I am not arguing with you guys. Im the first to say my calorie intake isnt large enough and I am not making excuses for the fact. I am sure if I ate 3200 calories a day I'd gain quick, but being a small guy who has always ate like a sparrow this isnt a simple thing to do, but as said above I am getting there. I am in no rush. Believe it or not, im not dumb, I do know for the most part why I am not the Hulk now, I am not looking for a magic fix or anything along those lines. If I improved in the following areas Id improve dramatically, its just a matter of getting into the right habbits: - increase calories to at least 2500+ - more protein, which for all your information I have done (added another 2 protein shakes every day, eggs in the morning) also eat chicken whenever possible. - consume more water (I'd be lucky to get 8 cups a day) - get 8 hours of sleep a day minimum - stop playing oztag twice a week

im not 6'1, i am closer to 5'11. my training is pretty solid, have spewed a couple times and most nights i wish i wasnt training. Lifting heavier and heavier all the time. I am currently dead lifting over 100kg, the only lifts that have slowed down are upper body and that was due to a shoulder injury. My biggest issue is eating enough food. Whilst I have improved from last year it still isnt near perfect but I am getting better and better. I need to up the calories again by another 200-500 per day before I see any more gains. Not making excuses but when you have a job like mine, you dont ever get to eat every 2-3 hours, so I eat what I can when I can and as much as I can. I am on a pretty dirty bulk which I have also managed to keep the fat down, my body fat % last I checked was 8.2% with a hint of abbs coming through. Everyone has told me that I have gotten bigger since last they have seen me which makes me happy. All i wanted was to give you a honest opinion of the product that I took. Not to turn this into a debate about what I should or shouldnt be doing when you dont really know what I am currently doing. My log also hasnt been updated for some time. Just some food for thought.

back on the supplements. Been on the SizeOn Creatine for a couple weeks now (i think)... Havent increased in size, at least in no way shape or form that I'd accredit it to the Creatine. Still floating around the 70kg - 71kg mark I have gained strength but I dont believe the Creatine is behind this, I have been pushing myself harder as of late as well as consuming heaps more protein and food in general. I have been drinking more water, I believe that the Creatine is the reason behind this, not sure if I would consider this a good or a bad thing. Taste is alright, im not over the moon with the taste but I wouldnt knock it back either. It also mixes really well. Now SizeOn claims that it will increase pumps, strength blah blah if you take it during your workout, in short I think this is marketing BS because I dont feel pumped up or anything after drinking it through the day, also after drinking I am real hungry, I did some looking around and thats not too uncommon for this product, what made sense to me was I am probably having an insulin spike causing the hunger. This is due to SizeOn having near 20+ grams of sugar in it. To sum up, I wont be buying it again. The stuff from German American Technologies taste much better and is a similar product with smaller dosses.

good to hear he is on the mend.

go to their facebook page. https://www.facebook.com/Derrimut247Gym/photos tell them to open a gym between liverpool and campbelltown in NSW mate. looks 11 billion times better then the piece of crap gym i go to.

its a touched up photo, but he is a unit of a bloke. Check out this video of him on a shoot. Impressive none the less

Lazar Angelov. Apparently sits at 3% body fat prior to comps and photo shoots. I assume he is roided up but apparently he is between 88 and 95 kg...

anyone go to the gym expo in Sydney over the weekend??

think those rules still apply for standard Creatine mixes. But this is a little different (i think) has all different types of BCAA's and shit through it. not real sure but if i get bigger and stronger like they claim, ill be sure to tell you all.

brought a different creatine drink over the weekend due to the GAT stuff being sold out. SizeOn is the stuff I got, have read good things. I wont drink it during or after my workout though. I have the creatine in the morning and shakes throughout the day and a casein shake before bed. Initial thoughts of the SizeOn can only be judged by taste and compared to GAT its horrible. That being said it is a tasty drink and I manage to get through it whilst the water is cold. The other thing I am a little sceptical on is the serving size, 60grams seems rather odd, but with 20 ounces of water its not real grainny which is a plus. for more info see the link below: http://www.bodybuilding.com/store/gn/sizeon-maximum-performance.html