Bond fitness thread (Page 2 of 19)

ok, let me rephrase it, i have used products that have worked better for me personally then NO-Xplode and Cellmass. i apologize, didnt mean to make it seem like i know better then DC about what supplements to pick.

No probs.

And, of course, as should be emphasised to all the nutcases aiming for the "perfect DC body", age, lifestyle and available time, body type and mass, AS WELL as the support £££/$$$s team behind you, are extremely signtificant!

Don't want anyone being delusional, expecting goals they just cannot achieve. Nor, perish the thought, killing themlselves

My experience so far echos a lot of the comments above. When I wanted to get in shape I talked to a friend of mine who runs a cross fit gym, and he told me 70% of the look I was trying to achieve would cone from sticking to a 'good' diet ( lots of meat and greens, little or no bread, pasta or beer, very low sugar intake ), 20% would come from working out, and 10% would be down to genetics. The first month involved a lot of cardio in order to get body fat down to the 10% area that you need to show good ab definition, then after that its much more emphasis on weights and body weight work. The best piece of equipment I own is the pull up bar that you can hang in the doorway, which doubles as a base for various push ups and dips, and it only cost 20 bucks. One good online resource is Rusty Moore's 'Visual Impact Muscle Building'. You pay for online book downloads and he sends regular updates and tips. His whole philosiphy is about achieving what he calls the lean Hollywood look with 'tight' muscles, not big puffy body builder type mass - he often cites DC as an example. Also looking forward to seeing Mantis' new series on this on his site.

Used to box a bit and play a lot of rugby. Now at nearly 40 I just try to stay as fit as I can for as long as I can. I train in my garage. I have a power rack with a high and low pulley. Also a vertical leg press and about 300 kg of free weights. I have a dip bar attachment for the rack and a pull up bar. I do a 3 way split routine. Run 4 miles on the fifth day and then have a day off. Just added photo taken yesterday as there is nobody will take any notice of someone offering fitness tips if they're a wreck! For me personally the oy supplements I use and would recommend are. Fish oil and whey protein of any description! This year I need to eat less sugar and bin the cheeky smokes when I'm out on the piss. I like threads like this they're inspiring.... Especially stories like returningson's!

WOW! That's one of the greatest transformations that I've seen. +1000 to your health

I just wanted to add to the congratulations to returningson. A fantastic achievement.

I come from a very unhealthy family; my dad was 300 pounds when he was my age. We ate huge portions of food, lots of takeout, always had lots of dessert, and stayed in and watched TV from the time we got home from school/work until the time we went to bed. And we never played sports or were physically active. When I was 16 I was 145 pounds (5'9") but even at that weight I had a bit of a gut and a huge ass - and not an ounce of muscle. Thank god I had a teenage metabolism to counteract everything else.

When I was 17 we moved into an apartment building with a gym room. I tried working out there three nights a week for a year and although I got a little bit stronger I didn't see much physical change. But then my cousin visited, and this was on break from university where he was studying to become a gym teacher. He gave me a lot of guidance and after that I was able to lose the gut, the butt, and add 40 pounds (!) of muscle.

Because I knew that if I could make that change just about anyone could, I became a personal trainer to help people achieve what I could. I still train people part-time; every week I meet people who say that they are a prisoner of their genetics or schedules or age. It simply isn't true, like anything in life you must have a plan and it must be personal to you (think of trying to get a finance degree if you take all the philosophy courses that a friend did). No one's body is immune to science, but it has to be the *right* science for them. And then once they have the plan they MUST follow it :-)

Depending on whether I'm in maintenance mode or needing to improve something (such as coming back from an injury) I do either 3 or 4 one hour workouts a week. I don't use any supplements other than protein powder as it's difficult for me to get the minimum 100 grams of protein a day from food. A general rule about supplements is that they work best for people who need that tiny little edge to push them from great to exceptional. They won't turn a 145 pound 16 year old like I was into Daniel Craig, that comes from the work. A couple of the trainers that I work with use NO-Xplode and have had really good results from it but they're operating at a really high level where every little bit helps.

thanks alot for sharing this and congrats on improving your self physically! im sure your personal trainer knowledge could certainly come in handy here.

congrats on losing 50 Ibs! whats your goal weight? and im glad you mentioned how alot of threads like this are filled with "competitive idiots" because i definitely dont want that, but rather a place for guidance, and positive reinforcement for those to reach their physical goals because it can be daunting at times.

As i told you on FB already, great turn around! you can immediately see the differences between the youngest pic and the current one, your face looks more defined and your arms are obviously bigger. whats your diet like?

Great thread and awesome accomplishments!!!

I work out 4-5 days a week however always hit a plateau due to my diet.  I do find it hard to consume my 1-1.5 grams of Protein per kg of bodyweight,  forget to eat, dont feel like eating, forget packing my protein shakes before going to work etc

Going to get back into it this week and stock up on the Whey, Tuna and Chicken breasts! Im going to attempt more cardio this time around and get my body fat down

Welshboy, there is also the fact that not all protein is equal. Proteins have a bioavailability factor - think of it as somewhat similar to the glycemic index for carbs. For example, when you cook chicken - because no one eats chicken raw - you can destroy up to 40% of the protein in it. So depending on the labels of the food we eat - does it specify cooked or uncooked protein content? - many of us get even LESS protein than we think (one of the reasons why people plateau and then they think they've just reached some sort of natural limit that they have). However, an egg has 100% bioavailability - not matter how you cook it you get all 7 grams of protein (in a large egg).

Regarding getting body fat down cardio is not the most effective way. An average size man will burn roughly 100 calories when he runs a mile. But if you add 2 pounds of muscle to your body your metabolism increases so you will burn an extra 100 calories every day - just from having that extra two pounds of muscle. And that's whether you go to the gym or not, and not counting the exercises that you do with that muscle. If you feel that you're fine with where you are for muscle development then obviously that will change what you want to do, but 2 pounds of muscle takes up so little physical space I doubt you'd really see it.

Just my two cents...