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The best motivator for improvement is competition The highest level of competition is Worlds If you cant make big improvements going to Worlds, may as well hang it up now Tolga, Max is now 89kg in the morning, he wants to lift in the 100kg class next year Jacks improvement has come about because of his 55kg weight gain, plus not missing workouts

6'6" and 160kg. He's 21yo and had his first ever session on June 8 2010 He failed a 40kg x 5 bench press that day, only got 4. He weighed 105kg He now squats 300kg, bench presses 180kg and deadlifts 300kg

For those interested, a few vids from my lifters this week, these guys are all off to Worlds on 11/9

Were all here to learn

Soy promotes estrogen, the female hormone Planning on entering a wet t shirt comp any time soon

Shaved head, piercings, covered in tatts, both arms, back, chest lol

I actually know very, very few greeks, none outside my gym It would be great to have her come see. The stronger girls train at 11am 4 times a week Heavy deads tomorrow morning at 11, last heavy deadlift session before Worlds Nina and Amanda should pull 140kg, Sussy and Vicky 130kg

Fat loss is much quicker than muscle gain A kilo of muscle requires 4500 calories, sourced from protein, after enough stress has been applied to the muscles Problem is the body uses 30% of protein calories for digestion So if you ate 1,125gms of protein, say over a week, 30% of those are gone, leaving you well short of a kilo of muscle, actually 330 gms of protein short. So you eat the extra 330gms of protein, only to find another 110gms have gone towards digestion, still short after 1565gms of protein. To lose 1kg of fat you need to burn 9000calories over and above what your body needs as maintenance So a workout burns between 300-500 calories, depending on various factors. Three x week is 1500 calories burnt, but not all are sourced from fat, glycogen stores in the muscle are used first So those that claim to lose 5kg of fat in a week are really, really bad at maths, thats 45,000 calories burnt or not eaten in a week, good luck lol Its 90% water Fat loss is still much quicker than muscle gain Notice I didnt say weight loss and weight gain

Rowdy, somecsstudent on here, did PPP, all 3 lifts, 3 x week. He got to a 200kg squat, 130kg bench and 230kg deadlift He finally hit the wall, but those lifts at 85kg are pretty good The Eleiko bar we used for squats and bench costs $2000, the Texas deadlift bar costs around $800

You shouldnt deadlift with an arched back

Tolga dont sell yourself short on that record, you can only beat who shows up. Thats your record to break now, at States next year. Nick, you have been bitten by the Iron Bug. Youre welcome. Having a program set out for you is a great motivator, you cant go soft cock in the gym if youre having a bad day, its already written up for you. How good does it feel when you get through another week. Its why I made it only $20, the more people I can get training correctly, the better our sport/hobbie will become

if it hurts when you breathe, youve pulled a muscle 4gms of protein per kg of bw is what I recommend my clients to eat You guys could get by with 1gm/kg, especially the guy who trains on a machine your workouts will determine how much you need, most recreational lifters dont need to supplement their protein intake, wasting their money, better off buying milk

Ummm, it was 1 day, advertised on the 27th, remove request on the 28th

James this is too cheap I have a black R33 GTR and I wouldnt sell it this cheap

If only they measured car performance the way most measure gym progress, we would all be in the RH9 Club lol

I owned the company lol

Have you seen Trent's MMA cage at PTC Sydney, pretty cool I reckon

I was a rep and drove my 470awkw R33 GTR all day, every day to job sites all over Melbourne, complete with T88H-38GK

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Nick, I'll be having another Novice comp in October, after we get back from Worlds in Slovakia I'll post up a date on here when I decide PTC Sydney, PTC Perth and PTC Brisbane are also having more