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  1. #1361
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    Yes use of AAS

  2. #1362
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    Quote Originally Posted by haris93 View Post
    Yes use of AAS
    Have you worked out seriously for a 6 month stretch? If not, are you hoping to get a great physique by doing a cycle and not working out seriously?
    Who will prescribe it to you? because only doctors can do it, not your trainer.
    Will you go through a rehab phase after the cycle? because otherwise it could be really dangerous with long lasting side effects.

  3. #1363
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    2 years seriously with good diet also i did the Testosterone, cortisol test on Nutritionist request which turned in normal range as well
    , yes will also be doing rehab aka PCT after cycle !
    I don't hope to get max results from AAS either but just good definition as my body haven't respond to anything uptill now !

  4. #1364
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    Quote Originally Posted by haris93 View Post
    2 years seriously with good diet also i did the Testosterone, cortisol test on Nutritionist request which turned in normal range as well
    , yes will also be doing rehab aka PCT after cycle !
    I don't hope to get max results from AAS either but just good definition as my body haven't respond to anything uptill now !
    If you have the money and resources to spend on a team of doctors who can monitor your situation regularly, then i think it would be safe. If you are relying on your trainer (like most people do) then i would strongly advise against it. Rest, you know whats best for you.

  5. #1365
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    I have started doing cross fit. Would like if someone can give me a solid beginner program.

  6. #1366
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    Quote Originally Posted by Slim View Post
    I have started doing cross fit. Would like if someone can give me a solid beginner program.
    Are you juiced or natural trainer? If the answer is latter then why are you trying to train like one?

  7. #1367
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    First time doing barbell rows in a while without lower back pain. Didn't tilt forward as much, only enough to receive the bar and trying tightening my glutes and hamstrings before pulling the bar to my first row of abs- which is another thing, have heard some people pull the bar up only to the waist, while others do it till the abs.

    But yeah Insh'Allah no more shoulder dislocations to set me back.

  8. #1368
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    Quote Originally Posted by Eagle_Eye View Post
    Are you juiced or natural trainer? If the answer is latter then why are you trying to train like one?
    I am sorry but what is a juiced or natural trainer? Could you elaborate?

  9. #1369
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    Quote Originally Posted by Slim View Post
    I am sorry but what is a juiced or natural trainer? Could you elaborate?
    Juiced means using steroids. Natural is without steroids or other performance enhancing drugs.

  10. #1370
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    Quote Originally Posted by Madplayer View Post
    Juiced means using steroids. Natural is without steroids or other performance enhancing drugs.
    What has cross fit to do with steroids?

    All i was asking was if theres anyone who knows a solid beginner training program.

    And no im not juiced up.

  11. #1371
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    Quote Originally Posted by Slim View Post
    What has cross fit to do with steroids?

    All i was asking was if theres anyone who knows a solid beginner training program.

    And no im not juiced up.
    I am not sure why he mentioned this but if i have to guess, Cross fit generally involves high intensity cardio which can result in muscle loss alongside fat loss if done over a sustained period of time (quite a few researches say you DONT lose a significant amount of muscle). Losing muscle mass is considered a big loss in body building especially if you are thin and aiming to gain muscle. Being juiced could prevent muscle loss even when you are aiming to lose fat through programs like cross fit. I am just guessing that this might be the reason why he said that.

  12. #1372
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    Quote Originally Posted by Madplayer View Post
    I am not sure why he mentioned this but if i have to guess, Cross fit generally involves high intensity cardio which can result in muscle loss alongside fat loss if done over a sustained period of time (quite a few researches say you DONT lose a significant amount of muscle). Losing muscle mass is considered a big loss in body building especially if you are thin and aiming to gain muscle. Being juiced could prevent muscle loss even when you are aiming to lose fat through programs like cross fit. I am just guessing that this might be the reason why he said that.
    Seth Rollins primarily does a fair amount of Cross Fit, not only is he very very strong but agile as well. In terms of all round performance it's great. But off course if muscle gain is the biggest goal then pure weight lifting is the way to go, that doesn't really turn me on to be honest; I want the speed, the strength, endurance and stamina That's why Boxing training would be amazing for me, the gym will be my tune up for it


    Ah, so this is what it feels like

  13. #1373
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    Quote Originally Posted by shaz619 View Post
    Seth Rollins primarily does a fair amount of Cross Fit, not only is he very very strong but agile as well. In terms of all round performance it's great. But off course if muscle gain is the biggest goal then pure weight lifting is the way to go, that doesn't really turn me on to be honest; I want the speed, the strength, endurance and stamina That's why Boxing training would be amazing for me, the gym will be my tune up for it
    Yes it all depends on your goal. i have vaguely followed Seth Rollins' training program and he doesnt really have that run of the mill body builder type physique ( i think he doesnt even have well defined abs). His program focusses on endurance, speed and agility with some strength training through compound movements. Not to mention that he is totally natural unlike so many other wrestlers in WWE.

  14. #1374
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    Quote Originally Posted by Madplayer View Post
    Yes it all depends on your goal. i have vaguely followed Seth Rollins' training program and he doesnt really have that run of the mill body builder type physique ( i think he doesnt even have well defined abs). His program focusses on endurance, speed and agility with some strength training through compound movements. Not to mention that he is totally natural unlike so many other wrestlers in WWE.
    He use to have abs about a few years ago but during his injury he put on muscle and is bigger then he was before but cross fit is generally a part of his work out routine. Tbh in this era post 2007 they have a wellness policy when it comes to excessive use of substances, this is why you find many guys who are not super heavyweights at the top of the card. I'd say Cesaro has the best physique and P4P he is the strongest in the company, am not sure but I think his training revolves around power lifting.


    Ah, so this is what it feels like

  15. #1375
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    @Madplayer



    They call him the swiss superman, very strong fella


    Ah, so this is what it feels like

  16. #1376
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    Quote Originally Posted by Slim View Post
    What has cross fit to do with steroids?

    All i was asking was if theres anyone who knows a solid beginner training program.

    And no im not juiced up.
    Quote Originally Posted by Madplayer View Post
    I am not sure why he mentioned this but if i have to guess, Cross fit generally involves high intensity cardio which can result in muscle loss alongside fat loss if done over a sustained period of time (quite a few researches say you DONT lose a significant amount of muscle). Losing muscle mass is considered a big loss in body building especially if you are thin and aiming to gain muscle. Being juiced could prevent muscle loss even when you are aiming to lose fat through programs like cross fit. I am just guessing that this might be the reason why he said that.
    CrossFit is a mish mash of high volume and not very intelligent. Unless you are juicing, or lift just the bar with no weight, there is high chance of injuring yourself.

    As a natural trainee, your ability to sustain high volume and recovery is much much lower. You will end up with CNS fatigue and that will set you back months. If you don’t believe me, go balls to the wall for two weeks and report back the after effects.

    The question you should ask yourself is what am I training for?

    Fatloss, conditioning, strength... good body to show off? There has to be a goal... and then you can target a program specifically for that goal. There are better and safer programs out there for this.

    Following programs that are not really designed for natural trainees, you will end up harming yourself if you truly follow it to the T.

    The key to transformation is frequency and keeping the volume low per session. This way you are able to train a muscle group more than once a week without being hampered by recovery from session issues.

  17. #1377
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    Quote Originally Posted by shaz619 View Post
    @Madplayer



    They call him the swiss superman, very strong fella
    Woah, this is really impressive. Man, i get motivation looking at these guys but that damn cheese burger

  18. #1378
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    Quote Originally Posted by shaz619 View Post
    @Madplayer



    They call him the swiss superman, very strong fella
    Him and Sheamus were recently on a Popular YouTube channel for fitness called AthleanX. Out of character this dude is pretty light hearted and down to earth. Him and sheamus were working out and giving each other s***

  19. #1379
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    What do you guys do for abs?

  20. #1380
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    Quote Originally Posted by Suleiman View Post
    Him and Sheamus were recently on a Popular YouTube channel for fitness called AthleanX. Out of character this dude is pretty light hearted and down to earth. Him and sheamus were working out and giving each other s***
    Sheamus and Cesaro are probably two of the nicest guys you could ever meet, really down to earth


    Ah, so this is what it feels like

  21. #1381
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    Quote Originally Posted by hadi123 View Post
    What do you guys do for abs?
    The number 1 tip anybody can give you is fix your diet for abs. If you dont, NOTHING will work (for natural trainers especially).

    The number two tip is, keep your core tight in every exercise you do.

    The number 3 tip is, be smart with your abs workout. For example, Do 10 minutes of hardcore abs workout everyday after your weight training for three weeks. Then change the schedule and 15 minutes of abs workout only 2 times in a week for next 3 weeks. So on and so forth. After a while, resting the muscles becomes important. Include planks, different variations of crunches, mountain climbing (not real mountain climbing, its an exercise), hanging leg raises and especially include rotatory abs exercises (look for them on youtube) in your workout.

    If you are not getting results in 6 months, you arent following tip no. 1 or there is a genetic problem. For any normal person with average genetics, this should work.

  22. #1382
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    Quote Originally Posted by Madplayer View Post
    The number 1 tip anybody can give you is fix your diet for abs. If you dont, NOTHING will work (for natural trainers especially).

    The number two tip is, keep your core tight in every exercise you do.

    The number 3 tip is, be smart with your abs workout. For example, Do 10 minutes of hardcore abs workout everyday after your weight training for three weeks. Then change the schedule and 15 minutes of abs workout only 2 times in a week for next 3 weeks. So on and so forth. After a while, resting the muscles becomes important. Include planks, different variations of crunches, mountain climbing (not real mountain climbing, its an exercise), hanging leg raises and especially include rotatory abs exercises (look for them on youtube) in your workout.

    If you are not getting results in 6 months, you arent following tip no. 1 or there is a genetic problem. For any normal person with average genetics, this should work.
    My diet is okay I feel. I don't know how to keep my core 'tight' and I think that's what my problem is

  23. #1383
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    Quote Originally Posted by hadi123 View Post
    My diet is okay I feel. I don't know how to keep my core 'tight' and I think that's what my problem is
    If you want a six-pack then sort out your diet. If you have sorted out your nutrition and still can't see defined abs then it means you haven't sorted out your nutrition.

  24. #1384
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    Quote Originally Posted by hadi123 View Post
    My diet is okay I feel. I don't know how to keep my core 'tight' and I think that's what my problem is
    Look up the Valsalva maneuver, you use it for most of the big lifts.

  25. #1385
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    This will sound like the post I make every 2 years where I say "It's about time I got back into shape and I'm going to start soon!" but this time I actually started to clear out the garage to make some room where I can work out.

    No excuses left now!




  26. #1386
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    Hey guys i recently started going to gym and i am wondering if drinking milk daily or sometimes is good for you?

  27. #1387
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    Quote Originally Posted by MachoKhan View Post
    Hey guys i recently started going to gym and i am wondering if drinking milk daily or sometimes is good for you?
    Some researches suggest that milk (especially from a pregnant cow) can have high levels of estrogen which in terms of body building can be problematic because our main focus is on testosterone. For example Some researches suggest it can lead to development of man-boobs if you are familiar with the term. But these kind of researches are done and debunked and then done again everyday so kindly dont follow them religiously. I just mentioned it so that you get an idea that this kind of theory is out there as well.

    My advice will be to not make any drastic changes as a beginner. Keep drinking the milk daily if you do it already. It shouldnt be a problem as long as it stays within your calorific limits. However, i would suggest you drink skimmed milk with low fat percentage rather than normal milk loaded with fat. Its a good source of protein and calcium which are both needed in body building.

  28. #1388
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    Quote Originally Posted by Madplayer View Post
    Some researches suggest that milk (especially from a pregnant cow) can have high levels of estrogen which in terms of body building can be problematic because our main focus is on testosterone. For example Some researches suggest it can lead to development of man-boobs if you are familiar with the term. But these kind of researches are done and debunked and then done again everyday so kindly dont follow them religiously. I just mentioned it so that you get an idea that this kind of theory is out there as well.

    My advice will be to not make any drastic changes as a beginner. Keep drinking the milk daily if you do it already. It shouldnt be a problem as long as it stays within your calorific limits. However, i would suggest you drink skimmed milk with low fat percentage rather than normal milk loaded with fat. Its a good source of protein and calcium which are both needed in body building.
    I drank a whole carton of milk yesterday

  29. #1389
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    As far as I know, milk is really good drink for those who hit the gym. I used to drink 2-3 glasses of milk a day when I was working out.


    Bangladeshi Fan

  30. #1390
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    I think diet is an issue that is very personalised and one can get a very general answer here. Some milk has to go in though.

    I am following a diet by a nutritionist and she has suggested a glass of low fat milk in the morning and yoghurt with lunch.

  31. #1391
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    Quote Originally Posted by Rayyman View Post
    I drank a whole carton of milk yesterday
    Lol thatís nice. It does give you the energy that you require after a long session of ___. Nothing like it.

  32. #1392
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    i started going to the gym abt 7 or 8 weeks ago, first few weeks just getting used to the environment, went like 3 times in first month, since have upped it to twice a week.

    given my own ignorance abt everything decided to fork out for a PT, which was a wise choice, there was a load of imbalance in my body, some muscles shockingly weak to the point i couldn't even do sets of the lightest weights.

    i moved on to 2 times a week after the first month, also the workouts have built up to the point ive gotten on to super setting with compound movements and i'm feeling stronger. especially focusing on specific weaknesses ive had for a long time.

    the greatest effect however has pbly been mental tho, just feel great for abt 24 hours after gym, laughing, joking, enjoying things, to the point i start missing it, lol. its a great high.

    am looking to up it to three times a week in the coming month, and eventually to 4 with one lighter cardio focused session.

    so in a nutshell my advice to anyone thinking abt joining a gym, jst do it. if u can afford it get a pt, if u cant, then still get a pt for a few sessions. its a science and everyone's body is unique so the input is invaluable to a newbie like me.

  33. #1393
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    Quote Originally Posted by MachoKhan View Post
    Hey guys i recently started going to gym and i am wondering if drinking milk daily or sometimes is good for you?
    I mix my protein shake with milk and have put on good muscle mass. Try to go for the low fat milk.

  34. #1394
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    Quote Originally Posted by hadi123 View Post
    What do you guys do for abs?
    Diet 70%, rest is actually working the abs. Intra-abdominal pressure aka keeping your core tight during the lift won't actually make your abs more defined. Core strength does not necessarily mean you will have chiseled abs. There's different parts of the abs that have to be worked and targeted like any other muscle in your body.

    Try to hit abs at least 2x per week. Start off the ab workout with an exercise that hits your lower abs first, then your obliques, then your top row of abs and/or transverse abdominis in general. That's the general format, depending on what exercises you can handle. People say just do hanging leg raises for abs, but most people don't have the ab strength to just willy nilly do a proper leg raise, it takes progression.

    Just do it at the end of your leg workout(s) or at the end of back&biceps/pull day. No need to dedicate an entire day and 2 hours to hit abs.

  35. #1395
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    Quote Originally Posted by ElRaja View Post
    i started going to the gym abt 7 or 8 weeks ago, first few weeks just getting used to the environment, went like 3 times in first month, since have upped it to twice a week.

    given my own ignorance abt everything decided to fork out for a PT, which was a wise choice, there was a load of imbalance in my body, some muscles shockingly weak to the point i couldn't even do sets of the lightest weights.

    i moved on to 2 times a week after the first month, also the workouts have built up to the point ive gotten on to super setting with compound movements and i'm feeling stronger. especially focusing on specific weaknesses ive had for a long time.

    the greatest effect however has pbly been mental tho, just feel great for abt 24 hours after gym, laughing, joking, enjoying things, to the point i start missing it, lol. its a great high.

    am looking to up it to three times a week in the coming month, and eventually to 4 with one lighter cardio focused session.

    so in a nutshell my advice to anyone thinking abt joining a gym, jst do it. if u can afford it get a pt, if u cant, then still get a pt for a few sessions. its a science and everyone's body is unique so the input is invaluable to a newbie like me.
    I wouldn't recommend going gym and then doing cardio, it doesn't work, honestly go do boxing/ kick boxing. Flexible training is the way to go, especially for asians, honestly most asian in late 30's struggle to bend over to tie thr shoes.

    I ve been to the gym, and compared it to boxing and even tennis/badminton drilling sessions - going to the gym is a waste unless you do circuit training.
    Going gym might bulk you up - how you lose a lot off stamina and flexibility


    TGK 237.1 owner

  36. #1396
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    Quote Originally Posted by finalfantasy7 View Post
    I wouldn't recommend going gym and then doing cardio, it doesn't work, honestly go do boxing/ kick boxing. Flexible training is the way to go, especially for asians, honestly most asian in late 30's struggle to bend over to tie thr shoes.

    I ve been to the gym, and compared it to boxing and even tennis/badminton drilling sessions - going to the gym is a waste unless you do circuit training.
    Going gym might bulk you up - how you lose a lot off stamina and flexibility
    I've started a new training routine since last 1 week after a layoff of 6 months. Cardio in morning and weights in the evening. Its a bit taxing especially as i am trying to get used to it. My aim is to get more definition in the muscles which i had put on by consistently working out for last 3 years before my 6 month break this year. I am also trying my best to get back to healthy eating ways which is a struggle now

    Would keep updating my progress.

  37. #1397
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    Quote Originally Posted by finalfantasy7 View Post
    I wouldn't recommend going gym and then doing cardio, it doesn't work, honestly go do boxing/ kick boxing. Flexible training is the way to go, especially for asians, honestly most asian in late 30's struggle to bend over to tie thr shoes.

    I ve been to the gym, and compared it to boxing and even tennis/badminton drilling sessions - going to the gym is a waste unless you do circuit training.
    Going gym might bulk you up - how you lose a lot off stamina and flexibility
    ive done boxing a few times, but its too physical for me, cant afford having a whole week ruined due to bruised ribs, lol. also my reactions aren't quick enough to spar with guys who have been doing it since they were younger. its a lot of fun but don't fancy the risk.

    tennis i used to like a lot too, but its really difficult to organise with people as i've gotten older. when i was younger id literally message mates at least one person wd be free, now everyone's busy with their own lives. also it took a toll on my knees, but i still try to play if i can find someone.

    im seeing the benefits of gym in terms of strength and flexibility and its working for me so gonna stick with it.

  38. #1398
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    I last went to gym last August. It has been 11 months.

    I personally think it is useless to waste money on gym. Just buy dumbbells and gym equipment and work out at home (if you have enough space).

    Also, it is recommended to take protein powder because you need protein to build muscles after workout.


    Bangladeshi Fan

  39. #1399
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    Thanks for the answers guys. Also when is it best to drink protein shake? Before or after work out? And mix it with water or milk?

  40. #1400
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    Quote Originally Posted by MachoKhan View Post
    Thanks for the answers guys. Also when is it best to drink protein shake? Before or after work out? And mix it with water or milk?
    I recommend you to drink one glass 30 minutes before workout and another glass right after workout. That's how I prefer to do it.

    I generally make protein shake with milk. It tastes much better with milk and you also get additional protein from the milk.

    There are many different flavors of protein powder. I used to pick chocolate flavor because it tastes the best for me.


    Bangladeshi Fan


  41. #1401
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    Quote Originally Posted by MachoKhan View Post
    Thanks for the answers guys. Also when is it best to drink protein shake? Before or after work out? And mix it with water or milk?
    Get whey protein. It is best to take it straight after your workout. Before your workout, take pre workout supplements. I do tend to have a protein shake with my breakfast too. You can mix with water or milk, I prefer the milk as it tastes much better.

  42. #1402
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    Can someone recommend me some easy recipes. Iam trying to cut down weight but the food at home has so many calories it's just counter productive to my goals.

  43. #1403
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    Anyone looking to build muscle whilst trying to lose fat must absolutely focus on diet. I think trying to lose fat and THEN build muscle is far easier and better in the longer run.

    If you are intending to build muscle and lose fat then avoid simple cardio - instead focus on HIT Cardio and compound movements with superset and drop-set included.

    Quote Originally Posted by Bilal_103 View Post
    Can someone recommend me some easy recipes. Iam trying to cut down weight but the food at home has so many calories it's just counter productive to my goals.
    Bilal,

    Best advise is to eat ďclean.Ē So avoid sugar, avoid unhealthy carbs and try to avoid oil as well.

    You want to focus on protein, brown carbs, fibre and something which many avoid that you shouldnít... Good sources of fat.

    Naturally you want to focus on drinking 7-8 glasses of water. Youíd want to implement boiled eggs, grilled breast chicken, grilled fish, salmon, tuna and greenery like broccoli in your diet. Again, depending on your goal and your consistency in the gym, try to buy a protein shake as well. Gold standard proteins are usually good.

    Iím looking to cut and have given myself 7 months. So Iíve changed my diet from brown rice, 5 boiled eggs per day and isolation workout to compound exercises, high resistant exercises + apple vinegar cider/protein low carb diet.

  44. #1404
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    Quote Originally Posted by ElRaja View Post
    ive done boxing a few times, but its too physical for me, cant afford having a whole week ruined due to bruised ribs, lol. also my reactions aren't quick enough to spar with guys who have been doing it since they were younger. its a lot of fun but don't fancy the risk.

    tennis i used to like a lot too, but its really difficult to organise with people as i've gotten older. when i was younger id literally message mates at least one person wd be free, now everyone's busy with their own lives. also it took a toll on my knees, but i still try to play if i can find someone.

    im seeing the benefits of gym in terms of strength and flexibility and its working for me so gonna stick with it.
    I never did proper boxing in the ring, just did boxing training with fitness training - to keep fit.

    That's the thing with sports like tennis, football, cricket, reliant on other mates.

    If it's going good than keep going. Hardest part will be in like 4 months time when many people stop seeing results. But all the best to you.

    Can people add your diet on here, as after ramzaan finished I went back I to 3 meals a day and I've added weight. All I've ever been told is to eat fruit.

  45. #1405
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    Quote Originally Posted by finalfantasy7 View Post
    I never did proper boxing in the ring, just did boxing training with fitness training - to keep fit.

    That's the thing with sports like tennis, football, cricket, reliant on other mates.

    If it's going good than keep going. Hardest part will be in like 4 months time when many people stop seeing results. But all the best to you.

    Can people add your diet on here, as after ramzaan finished I went back I to 3 meals a day and I've added weight. All I've ever been told is to eat fruit.
    best boxing training i ever did was in havana with a local amateur, total focus on movement and evasion before they even let u punch anything, unfortunately when u fail to evade it hurts, lol.

    i like it, also im stuck in an office all day so just getting there is a nice change of environment, all the people are different etc. will update u guys in a few months see how its going.

  46. #1406
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    I think I hurt my knee doing squats

  47. #1407
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    Quote Originally Posted by Rayyman View Post
    I think I hurt my knee doing squats
    video yourself doing squats, if ur doing em wrong it'll be easy to diagnose yourself.

  48. #1408
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    Quote Originally Posted by ElRaja View Post
    ive done boxing a few times, but its too physical for me, cant afford having a whole week ruined due to bruised ribs, lol. also my reactions aren't quick enough to spar with guys who have been doing it since they were younger. its a lot of fun but don't fancy the risk.

    tennis i used to like a lot too, but its really difficult to organise with people as i've gotten older. when i was younger id literally message mates at least one person wd be free, now everyone's busy with their own lives. also it took a toll on my knees, but i still try to play if i can find someone.

    im seeing the benefits of gym in terms of strength and flexibility and its working for me so gonna stick with it.
    It depends on the Boxing gym mate, you need to find the right one; there are many coaches who are happy for you to learn the technique and fundamentals without having to spar etc and would only throw you in there if they felt you were ready, additionally the sparring would be designed for you to learn rather then have needless wars with guys who are entering competition; there are different types of sparring. A long time back I went to a gym which didn't have an ABA license due to lack of funding but the quality of teaching was exceptional led by big man Al Malcolm; and when it came to sparring the students would body spar no head shots.

    I returned after a very long time recently to a new gym, it is just as intense as I remember the training is very gruelling; I emphasised the need to focus on technique more then anything else and even then man I was sweating so much, the intensity was crazy; when it comes to wanting to lose weight, Boxing is like gold; you will be burning calories long after your session. The pace of the session ensured I burned loads of calories however perhaps I should have taken a few steps back at times so I wasn't rushing with my foot work and shots, we worked on movement specifically on this occasion.


    Ah, so this is what it feels like

  49. #1409
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    Generic question guys, is it possible to weight train in such a way where you gain strength, add a bit of muscle mass and also increase your endurance / stamina.

    Weight lifting can supplement Boxing to an extent but I don't want to lose stamina


    Ah, so this is what it feels like

  50. #1410
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    Quote Originally Posted by ElRaja View Post
    video yourself doing squats, if ur doing em wrong it'll be easy to diagnose yourself.
    It wasn't during the squat. It was before my 1st rep, when I was dismounting the bar, I kinda twisted my knee trying to balance.

  51. #1411
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    update time

    has been 5 odd months now from the last post. has been a real up and down experience to be honest. first the numbers, when i posted last time i was around 93, 94 kg, im at 84, 85 kg now, have gone down from 38 waisted trousers to fitting in (tightly) in some 32 inch jeans i got years ago.

    im slightly fatter than the skinniest i have ever been, but am a few kg heavier so am guessing have gained a little muscle mass too.

    first the positives: heavy compound movements, especially deadlifts. when i started i couldnt even move with proper form to pick up the bar cos i was so stiff, worked on this with pt, intially with a 6 inch platform (20, 30, 40kg), then a 3 inch platform (20,30,40kg), then after about 6 to 8 weeks down off the floor. my pb so far with a trap bar is 110kg (single), 100kg x 5 reps, 90kg x 3 with olympic bar, can regularly to sets of up to 10 at around 75kg which isnt great, but given where i started from i was pleased. this has greatly helped reduce back problems i was suffering, and is one of the main things i was hoping to fix.

    other improvements in assissted dips, when i started i had to counterbalance by nearly 70kg my triceps were so weak, best ive managed is 7 or 8 with a counterbalance of about 17kg, hoping to go full weight in the coming month to two months. i couldn't do press ups earlier, can do em now, and my leg strength has increased significantly.

    finally, credit to my pt teaching me and watching my form i've managed to learn how to do most stuff safely and i haven't suffered any injury yet. hoping this continues.

    now the negatives: diet and managing sleep is a headache, i often either eat too little, or end up eating too much of the wrong stuff. eating clean is not easy, especially when in a rush. also getting 7 to 8 hours of sleep is really difficult for me, and the effects are so noticeable.

    also my grip strength is staggeringly weak, i have developed it alot but consistently my arms lag behind the rest of my body. this has caused a plateau in a lot of my pulling exercises, like back work, biceps, pull ups, etc, and is something im gonna have to work out, or work through.

    finally, getting sick, ive spent most of this month suffering from a terrible chest infection / flu, which meant i was away from the gym for nearly a month, and having gone back i feel so weak, slowly building up and i can feel a little bit of the strength coming back but it is very annoying.

    again i know my numbers aren't impressive by most peoples standards, but i just try to improve day to day, and believe it has had a positive effect on me, i feel stronger, more alert, more energetic, and a general improvement in my quality of life.

  52. #1412
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    Hey guys i need some advice regarding face fat. My face seems to be getting bigger and fat, how can i lose the face fat? Anyone faced a similar situation before? I do eat alot of rice so i wonder if it has to do with rice.

  53. #1413
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    Quote Originally Posted by MachoKhan View Post
    Hey guys i need some advice regarding face fat. My face seems to be getting bigger and fat, how can i lose the face fat? Anyone faced a similar situation before? I do eat alot of rice so i wonder if it has to do with rice.
    No, you can't lose it from one area of your body. That's not how science works. Face fat will start to diminish away when you start losing bodyweight, but it does take a while. All of it is distributed proportionally.
    Last edited by Abdul; 6th February 2020 at 04:18.


    May you be in heaven a full half hour before the devil knows you're dead.

  54. #1414
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    Quote Originally Posted by MachoKhan View Post
    Hey guys i need some advice regarding face fat. My face seems to be getting bigger and fat, how can i lose the face fat? Anyone faced a similar situation before? I do eat alot of rice so i wonder if it has to do with rice.
    Definitely cut out the rice. The only reason I wasn't able to lose fat no matter what was due to rice.

    U should lose body fat first.

    But there are some people who have face fat despite being fit, like virat kohli.
    Maybe u are one of them.

    U can find jaw exercises on YouTube. That could help

  55. #1415
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    Quote Originally Posted by sindhiboy View Post
    Definitely cut out the rice. The only reason I wasn't able to lose fat no matter what was due to rice.

    U should lose body fat first.

    But there are some people who have face fat despite being fit, like virat kohli.
    Maybe u are one of them.

    U can find jaw exercises on YouTube. That could help
    Virat Kohli doesnít have face fat.

    He did till 2014ish but back then his fitness levels were nowhere close to what they are now

  56. #1416
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    Quote Originally Posted by Slog View Post
    Virat Kohli doesnít have face fat.

    He did till 2014ish but back then his fitness levels were nowhere close to what they are now
    He still does have a little
    It is just not coming off his face despite his physique

  57. #1417
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    Quote Originally Posted by sindhiboy View Post
    He still does have a little
    It is just not coming off his face despite his physique
    He doesn’t have fat on he’s face anymore.

  58. #1418
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    Quote Originally Posted by in_cutter View Post
    He doesn’t have fat on he’s face anymore.
    His cheeks are slightly inflated, not fat, but can be more chisled

  59. #1419
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    So question, do you guys intake high carbs food at night? I believe this maybe the reason i keep getting bigger even tho i go to gym lol. Anyone been through this eating carbs at night

  60. #1420
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    Quote Originally Posted by MachoKhan View Post
    So question, do you guys intake high carbs food at night? I believe this maybe the reason i keep getting bigger even tho i go to gym lol. Anyone been through this eating carbs at night
    I always take my carbs at breakfast or lunch. Barely eat any after sunset.


    "Educating the mind without educating the heart is no education at all." --Aristotle

  61. #1421
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    Quote Originally Posted by MachoKhan View Post
    So question, do you guys intake high carbs food at night? I believe this maybe the reason i keep getting bigger even tho i go to gym lol. Anyone been through this eating carbs at night
    in my experience it doesn't matter for weight gain, its more a matter of whats comfortable for ur digestive system.

    i have a set number of calories, try to roughly watch macros and it works fairly well, regardless of what or when i specifically eat, and try to have one "light day" to let my digestive system have a break.

    get a calorie tracker and just track what u eat for 2 to 3 weeks and see whats happening before looking for more complex solutions to ur problem.

  62. #1422
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    Quote Originally Posted by MachoKhan View Post
    So question, do you guys intake high carbs food at night? I believe this maybe the reason i keep getting bigger even tho i go to gym lol. Anyone been through this eating carbs at night
    I don’t think that much about it. Only thing I’ve heard that’s backed by science is eating something high in protein before bed which helps with recovery.

    I track what I eat. Not down to the grain but I know generally how many carbs fats and how much protein I’m taking. If I go above 260 g on carbs I feel and look bloated and gain weight very fast. 190 - 220 is the sweet spot for me, plenty of energy at the gym and I’m still able to maintain my physique.

  63. #1423
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    Quote Originally Posted by MachoKhan View Post
    So question, do you guys intake high carbs food at night? I believe this maybe the reason i keep getting bigger even tho i go to gym lol. Anyone been through this eating carbs at night
    carbs have nothing to do with gaining weight. in short you gain weight by eating more calories than you are burning. In our culture it's a huge myth that you get fat if you eat and go to bed, but in reality its your total daily caloric intake. I personally love to eat before sleeping so I save my calories for a nice little meal before bedtime and my weight is fine.

  64. #1424
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    Hi guys Any tips to to lose the last 2 inches off my belly and get a flat stomach

    Is it all diet related or do i need to up my cardio / weight training?

    My diet is ok but i guess my carbs are higher than id like and i do still eat desi food although in moderation, thanks

  65. #1425
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    has anyone tried water fasting for a week?

  66. #1426
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    Quote Originally Posted by Zaz View Post
    Hi guys Any tips to to lose the last 2 inches off my belly and get a flat stomach

    Is it all diet related or do i need to up my cardio / weight training?

    My diet is ok but i guess my carbs are higher than id like and i do still eat desi food although in moderation, thanks
    both, calorie deficit and high protein.

    training will helps you burn around 200 to 300 calories a session for a medium intensity session.

    eat 200 calories less a day (or eat to your requirement for six days and fast one day)

    for every week you assuming you have two gym sessions you will have a deficit of around 2000 calories, at this pace you will sustainably lose 1 to 2kg a month. so you can lose around 5kg over three months doing this.

    protein is very difficult to consume, makes u feel really full and helps cut out snacking.

    where you lose the fat no one knows, i literally cant pinch my legs there is so little fat, but i have a belly still despite losing 10 kg in abt six months.

    hope that helps.

  67. #1427
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    So is it good to run everyday for like 20 mins? After your workout? Will you lose muscle or just fat? Share your experience please

  68. #1428
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    Skipping the gym while this COVID-19 is spreading.

    Got a barbell at home. Can do presses, rows, curls, dead lift and squat.

    Not worth it going to a big gym where people don't wipe down equipment.

  69. #1429
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    Quote Originally Posted by MachoKhan View Post
    So is it good to run everyday for like 20 mins? After your workout? Will you lose muscle or just fat? Share your experience please
    I believe you don't lose significant amount of muscle from 20 minutes. You should be fine.

    Just drink protein shake or eat something protein-heavy.


    Bangladeshi Fan

  70. #1430
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    I last went to gym back in September, 2018. It has been a while.

    Need to go back as I am gaining weight. May go for home workout as gym can be risky now due to COVID-19.

    I have the equipment at home.
    Last edited by sweep_shot; 6th March 2020 at 11:49.


    Bangladeshi Fan

  71. #1431
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    Made really good progress this winter. I was 205 pounds (93 kg) when I came back from Pakistan in July. Right now on March 6th I am 163 pounds (74 kg). I have lost a little bit of muscle but overall Iíve kept my strength

    Attachment 99753


    Hard to get a handle on this double edged sword

  72. #1432
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    Quote Originally Posted by aliasad1998 View Post
    Made really good progress this winter. I was 205 pounds (93 kg) when I came back from Pakistan in July. Right now on March 6th I am 163 pounds (74 kg). I have lost a little bit of muscle but overall Iíve kept my strength

    Attachment 99753
    19kgs is a very impressive amount, good job man

  73. #1433
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    Quote Originally Posted by Zaz View Post
    Hi guys Any tips to to lose the last 2 inches off my belly and get a flat stomach

    Is it all diet related or do i need to up my cardio / weight training?

    My diet is ok but i guess my carbs are higher than id like and i do still eat desi food although in moderation, thanks
    One meal a day diet..worked wonders for me. Cut out junk. And do plenty of exercise too.

  74. #1434
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    Quote Originally Posted by sweep_shot View Post
    I last went to gym back in September, 2018. It has been a while.

    Need to go back as I am gaining weight. May go for home workout as gym can be risky now due to COVID-19.

    I have the equipment at home.
    Do P90x bro, six pack in 3 months

  75. #1435
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    Quote Originally Posted by Ashraful_Rox View Post
    Do P90x bro, six pack in 3 months
    Did you see the documentary of the P90x creator in recent times? Made me feel bad. Dude got shingles a while back and ended up in the worst shape of his life, and now he's back to looking good. Can't even tell he's 60.

  76. #1436
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    Quote Originally Posted by sweep_shot View Post
    I last went to gym back in September, 2018. It has been a while.

    Need to go back as I am gaining weight. May go for home workout as gym can be risky now due to COVID-19.

    I have the equipment at home.
    Lol, excuses. If that’s case you need to drop walking out of your house. There are more people in streets, busses, at work you name it.

    I am on way to our gym at my work-place now. Only my wife and I will be there now on a Saturday AM 09:00.


    Ki Mohammad (saw) sey wafa tu ney tou hum terey hain
    Yeh jahaan cheez kya hai Loh-o-Qalam tere hain

  77. #1437
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    Quote Originally Posted by Suleiman View Post
    Did you see the documentary of the P90x creator in recent times? Made me feel bad. Dude got shingles a while back and ended up in the worst shape of his life, and now he's back to looking good. Can't even tell he's 60.
    Yeah Tony is a legend, his workouts are fun. Looks younger than me


    Self belief and hard work will always earn you success - Kohli
    What we think we become - Buddha

  78. #1438
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    Quote Originally Posted by IAJ View Post
    Lol, excuses. If thatís case you need to drop walking out of your house. There are more people in streets, busses, at work you name it.

    I am on way to our gym at my work-place now. Only my wife and I will be there now on a Saturday AM 09:00.
    You are right. I have been making excuses lately when it comes to workout. I need to go back to it.

    Having said that, I am genuinely concerned about COVID-19 and I may go for home workout for now.


    Bangladeshi Fan

  79. #1439
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    Quote Originally Posted by sweep_shot View Post
    You are right. I have been making excuses lately when it comes to workout. I need to go back to it.

    Having said that, I am genuinely concerned about COVID-19 and I may go for home workout for now.
    Take some hand sanitizer with you. Most commercial gyms have spray bottles with disinfectants with wipes to wipe down the machines and barbells before use. Wear full sleeves and track pants so there is minimal contact from equipment to skin.

    Then go for it. Sweating out and working out will do wonders for your immune system anyway with proper nutrition and rest.

  80. #1440
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    Lately I have started doing jump rope for 20-30 mins everyday. I feel like it's the best cardio exercise, I sweat more than any other cardio exercise and it's super fun to do especially since I'm trying to learn a new trick every other week or so.

    Usually I'll do jump rope while watching a psl match in my living room.


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