***The Official HUKD Gym/Fitness Thread*** - HotUKDeals
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***The Official HUKD Gym/Fitness Thread***

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some people suggested I make a gym thread for advice, so here it is, any advice needed just post in this thread, im sure I or others can help you. This thread is just for gym advice food & supplement …
black gerbil1 Avatar
8y, 2m agoPosted 8 years, 2 months ago
some people suggested I make a gym thread for advice, so here it is, any advice needed just post in this thread, im sure I or others can help you. This thread is just for gym advice food & supplement advice, or any other stuff you do like Judo or Yoga.

Rules of thread
1.Not for general misc chatting
2. No hate in this thread, I wont mention stocks/mecrs etc etc in this thread.
3.please subscribe to this thread

If you want advice it would be a good idea to give your age/weight/gender /height and your current exercise routine and diet is possible, when posting.
black gerbil1 Avatar
8y, 2m agoPosted 8 years, 2 months ago
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this should be just under the first post were it has "POST REPLY" and "View First Unread"


-----------------------------------------------------------------------------------------------------------------------------
[COLOR="Red"]HOW TO MAKE A HOME MADE PROTEIN BAR:[/COLOR]

Click me
-----------------------------------------------------------------------------------------------------------------------------

[COLOR="Red"]Guideline diet for losing fat/cutting.[/COLOR]

[COLOR="Red"]9am-[/COLOR]
Protein shake
50g of porridge mixed with 10g of peanut
1 Green Apple
kcals 300

[COLOR="Red"]12pm[/COLOR]
60g of Pasta + Tuna/Deli meat
kcals 350

[COLOR="Red"]3pm[/COLOR] (usually before training/gym)
Sweet potato, Slice of whole meal bread
Protien shake
kcals 250


[COLOR="Red"]6pm[/COLOR]
Noddles with Chicken
kcals 350
[COLOR="Red"]
9pm[/COLOR]

10g of almounds
3whole boiled eggs
150ml milk with protien shake.
kcals 350


For women I would suggest lower the kcals slightly. my eating times are more like 11am, 2pm,5pm,8pm,11pm but I just started from 9am to make it easier to look at.

Im currently 76kg too. So the heavier weight you are perhaps you will need more kcals, less weight perhaps a little less.

-----------------------------------------------------------------------------------------------------------------------------
[COLOR="Red"]9am:[/COLOR]
100g of porridge oats +milk
50 of peanut butter

appox 650cals

[COLOR="Red"]12pm:[/COLOR]

110g of Pasta +
Tuna/chicken/beef/deli meat

appox 600cals

[COLOR="Red"]3pm:[/COLOR]
5 weetabix/+ Milk or 100g muesli.

appox 600cals

[COLOR="Red"]6pm: [/COLOR]
110g of Rice + slice of bread
Tuna/chicken/beef/turkey (any protein source)

appox 650 cals



[COLOR="Red"]9pm:[/COLOR]
3 whole eggs with 30g of nuts ( I use almounds)

appox cals 400

once again same applies as before im, 76kg so this much amount of food helps me slow gain weight, depending on your weight you may want to up the kcals or lower them
-----------------------------------------------------------------------------------------------------------------------------

[COLOR="Red"]
Strength and Conditioning tips[/COLOR]


Matrixblade
Thats right, squats develop core strength, general strength, mental strength, shopping strength, strength-strength..... they are basically the king of strength exercises, or for that matter, any exercise! BG1 hit the nail on the head when he mentioned about testosterone levels. I will return to this in a mo.

From the brief information you have supplied your current training ages are as follows:-

Football training age - 5 years
Strength training age - 0 Years

You have mentioned your chest and arms, but just to let anyone reading this that when you start a strength training programme, your primary concern is no to negletc any major muscle groups and all should be worked with compound movements which include the:-

Squat
Deadlift
Press (Overhead standing shoulder Press)
Power Cleans
Bench Press (Although this press in my opinion isn't the most important for functional strength)

Once you have been training with these lifts for a while you can then add variations to the lifts including Overhead / Front squats, Squat Cleans e.t.c. and then start to develop and learn olympic lifts (all in good time).

You see that I haven't mentioned anything about crunches, sit ups e.t.c. Any member on here that currently performs overhead squats will tell you that it is proberly the greatest test of core strength there is (any wobble yet :thumbsup: ). That doesn't mean I do not recommend sit-ups, as they are a good auxiliary exercise but I believe there is too much emphasis with crunches and people believe that doing them is the best way to develop that all important 'six-pack'. It's not.

Also, I haven't mentioned any specific arm work but have listed compound / functional lifts because these movements elict a profound neurodendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and direct result of hormonal and neurological changes.

Bicep curls, leg extensions, leg curls, lateral raises, flyes and other body building type movements have no place in a beginners strength and conditioning program primarily because they have a blunted neuroendocrine response. A distinctive feature of these relatively worthless movements is that they have no functional analogue in everyday life and they work only one joint at a time. Compare this to the lifts I have mentioned including the deadlift, clean, squat, and press which are functional and multi-joint movements.

This information is extremely beneficial to know, you now know the exercises which will improve your performance, health and functionality and not wasting your time performing exercises with no real substance.

When I coach newcomers to strength training it is normally hear 'but I only want to tone, I do not want big muscles'. Unfortunately this myth is common in the gyms I have taught and pretty much everywhere else around the world. It is normally from women that express this concern and unfortunately this myth is what keeps many women away from proper weight training. If anyone didn't already know, women improving their fitness performing these exercises WILL NOT get bigger muscles! FACT! This is due to the hormonal differences between males and females. It will improve your strength and performance whilst shedding excess body fat, giving you a toned athletic look. Gentlemen, this doesn’t automatically now mean you will become the next Arnold. Although male hormones promote muscle growth, the real way for increased muscle mass is with a correct eating plan.

I am going for a meal tonight so will end here, just as well as if this post is any longer it will proberly be some kind of record :thumbsup: Thank you for everyone that has taken the time to read through my long a** post but as you can see, this is my passion and I hope the information has helped people. In a nutshell everyone, both male and female, young and old, green and purple benefits from learning the compound movements effectively! :)
1 Like #2
black sheep thread.....i'm out
#3
Lulu'sMammy
Subscribed, you missed me today big balls1? kiss kiss x


Rules of thread
1.Not for general misc chatting

lol, you workout dont you Lulu'sMammy Im sure I heard you say part of your job is to keep fit?


ill get the ball rolling, I currently do: (sometimes I miss the odd day here or there).

Monday: Wrestling and Thai boxing
Tuesday: BJJ
Wednesday: Gym
Thursday: Thai boxing
Friday: Thai boxing
Saturday: BJJ
Sunday : GYM
#4
Im in, you going to get personal trainers? :?
banned#5
What is an Offical?
banned#6
#7
bg1 ive out on 3.5 stone in the last 4 months.

whats the easies way to lose it please?
#8
casparwhite;3998030
bg1 ive out on 3.5 stone in the last 4 months.

whats the easies way to lose it please?

stop eating people?:)
#9
Naeem786
Im in, you going to get personal trainers? :?

nah I dont see the point, alot of information is already here on the internet if you look for it, not a big fan of PT myself either. How about you ?
Lulu'sMammy
Exactly, thats why i subscribed! You should see my guns innit brah!

Pics?? im hoping to get my abs back come late feb, ill post pics when I can see them again.:-D
#10
Lulu'sMammy;3998060
Cut ya head off? Or attempt liposuction with a Dyson rammed up ya anoose?

How ya doing Lulu? I can't be bothered with Gyms full of meat heads with biceps bigger than brains. I prefer running (bit of black lace on the ipod) go for miles
#11
Paddy_o_furniture
How ya doing Lulu? I can't be bothered with Gyms full of meat heads with biceps bigger than brains. I prefer running (bit of black lace on the ipod) go for miles

running whatever you fancy mate, not just about weights and muscle.:thumbsup:
#12
Bg im after a set of abs as per pic in first post

any tips thnks plz :)
1 Like #13
Come on people lets try and be a little adult about this. This was my suggestion that BG1 and kungfu do something like this so I will personally take offense if you start trolling about. Plenty of other threads for that malarkey.
#14
dude, i done 1hour of cv today, and 1.5 hours of weights, my upper body is so much more tonned than my lower half cos i cant really do to much weights cos of my knee, any tips on what i can do to strengthen/tone my legs without causing more damage to my knee!
1 Like #15
foxymissroxy
Bg im after a set of abs as per pic in first post

any tips thnks plz :)

well you need to tell me what you doing at the moment before anyone can really help you foxymissroxy.such as diet and training
donnydude
Come on people lets try and be a little adult about this. This was my suggestion that BG1 and kungfu do something like this so I will personally take offense if you start trolling about. Plenty of other threads for that malarkey.

thanks yeah I saw it and thought id post one just to see how it goes, Im just going to ingnore any comments which are off topic.:thumbsup:
#16
Right. As reccomended by kungfu Ive just bought myself a heart rate monitor and elyptical cross trainer. He mentioned to try and keep in the fat burning heart rate zone. I think he said 220 minus your age (191 for me as I'm 29). Is this right?
Diet wise. Are there any foods I should avoid altogether apart from the obvious fatty stuff? At the moment I just want to concentrate on weight loss and then tone up after Ive lost a few pounds.
#17
well done bg, this will help out a lot of ppl it needs to stay serious tho. rep added for helping out ppl x
#18
casparwhite
bg1 ive out on 3.5 stone in the last 4 months.

whats the easies way to lose it please?


Just do the maths, remember your mouth is this size [SIZE="4"]"O"[/SIZE] and your a***hole is this size "o"
#19
donnydude
Right. As reccomended by kungfu Ive just bought myself a heart rate monitor and elyptical cross trainer. He mentioned to try and keep in the fat burning heart rate zone. I think he said 220 minus your age (191 for me as I'm 29). Is this right?
Diet wise. Are there any foods I should avoid altogether apart from the obvious fatty stuff? At the moment I just want to concentrate on weight loss and then tone up after Ive lost a few pounds.

that type of training is called HIIT
the fat burning zone is between 80-90% of your MAX heart rate. So for you it be around 162mark I'd think. Its alot harder then you think to get it there and keep it there.

Im sure Kungfu will be in this thread at some point to tell you whats what.

General food rule for me is "if it don't grow, or doesn't eat something that grows, don't eat it". when im dieting to get smaller.
Tracey6101
well done bg, this will help out a lot of ppl it needs to stay serious tho. rep added for helping out ppl x

thanks not just me, alot of people on here have good knowledge of food diet etc such as acecatcher3, kungfu and a others. Since im a big fitness freak and Donnydude said make a thread I thought I would. Hopefully I can redeem my self:)
#20
black gerbil1
well you need to tell me what you doing at the moment before anyone can really help you foxymissroxy.such as diet and training

thanks yeah I saw it and thought id post one just to see how it goes, Im just going to ingnore any comments which are off topic.:thumbsup:


K well i dont really have a set routine, I jog bout mile and a half every other day (each dog gets but half a mile lol) then i walk bout 3 miles on the alternate days- im happy with my size not too strict with myself a little of what you like and all that but im generally a good eater no crisps sweets stuff, infact i think my worst habit is cocacola!

But after popping the sprogs i just want a bit of defenition and try to rid of the doughy belly that us poor women sufer from!! :-D
#21
good to see you doing something worth while BG1, more of this and less of the other nonesense will make this site better for everyone.
#22
black gerbil1
that type of training is called HIIT
the fat burning zone is between 80-90% of your MAX heart rate. So for you it be around 162mark I'd think. Its alot harder then you think to get it there and keep it there.

Im sure Kungfu will be in this thread at some point to tell you whats what.

General food rule for me is "if it don't grow, or doesn't eat something that grows, don't eat it". when im dieting to get smaller.

thanks not just me, alot of people on here have good knowledge of food diet etc such as acecatcher3, kungfu and a others. Since im a big fitness freak and Donnydude said make a thread I thought I would. Hopefully I can redeem my self:)


was looking on the treadmill today after the discussion about heart rate monitors etc... and it said cardio zone is 80-90% of max heart rate and fat burning was 65%-80% heart rate, probably people have different theories on these things
#23
just found this http://www.brianmac.co.uk/fatburn.htm reckons its between 68-79% and was found through a medical study at Birmingham University, must be right, i went to that uni lol
#24
there isnt any foods you need to totly ban from your diet really, just aslong as your sensible IMO, haveing a kfc/maccys etc, dont have to ban them just have one as a treat now again (like once a month) if you like thats ort of thing) best thing is just a HEALTHY BALENCED diet and exercise, if you eat healthy and say have an input of 1500cals thats good but if your doing nothing and only burning 1000cals off then you will still struggle to lose weight.
if you wanna build up the chest but dont want to be spending money heres a good little site to challenge yourself with!
http://www.hundredpushups.com/week1.html
#25
black gerbil1;3998253
that type of training is called HIIT
the fat burning zone is between 80-90% of your MAX heart rate. So for you it be around 162mark I'd think. Its alot harder then you think to get it there and keep it there.

Im sure Kungfu will be in this thread at some point to tell you whats what.

General food rule for me is "if it don't grow, or doesn't eat something that grows, don't eat it". when im dieting to get smaller.

thanks not just me, alot of people on here have good knowledge of food diet etc such as acecatcher3, kungfu and a others. Since im a big fitness freak and Donnydude said make a thread I thought I would. Hopefully I can redeem my self:)


Ok then. Would it be more sensible for me to start off aiming for a lower heart rate then? I'm not fit at all but not massive. I'm 6ft and weigh around 15stone. Was a smoker for 15 years until I quit last July so my lung capacity isnt brilliant neither.
Ill try and remember the diet then and try and eat natural shizzle.
#26
scotland88
dude, i done 1hour of cv today, and 1.5 hours of weights, my upper body is so much more tonned than my lower half cos i cant really do to much weights cos of my knee, any tips on what i can do to strengthen/tone my legs without causing more damage to my knee!

hard to really give advice there, best to get advice off a specialist for them types of things, I know so many people who have knee injuries and it puts them out for months, i hope I don't get one. Jeez that would kill me :-(
Cantona_7
was looking on the treadmill today after the discussion about heart rate monitors etc... and it said cardio zone is 80-90% of max heart rate and fat burning was 65%-80% heart rate, probably people have different theories on these things

Yeah alot of different theories, both may be right. I have used the "HIIT" training I have talked about to great success, its also a change to jogging at the same speed as it gets boring for me anyway. when you heart is at 80% its beating faster and your using more energy in your body meaning your burining more kcals which leads to fat-loss.
banned#27
Cantona_7
just found this http://www.brianmac.co.uk/fatburn.htm reckons its between 68-79% and was found through a medical study at Birmingham University, must be right, i went to that uni lol


and what do you do now that you have graduated?
#28
black gerbil1
hard to really give advice there, best to get advice off a specialist for them types of things, I know so many people who have knee injuries and it puts them out for months, i hope I don't get one. Jeez that would kill me :-(

Yeah alot of different theories, both may be right. I have used the "HIIT" training I have talked about to great success, its also a change to jogging at the same speed as it gets boring for me anyway. when you heart is at 80% its beating faster and your using more energy in your body meaning your burining more kcals which leads to fat-loss.


yeh know what your saying brah, i use HITT (interval training) too as it takes less time and as you say is not as boring!! But i think if you are just starting, then maybe sticking to around 70% mhr for a sustained period 30-45 mins will be a good way to get the ball rolling.
#29
nikkib123
I don't do ANY exercise at all but I eat healthy and don't drink or smoke.
Do you think exercise is essential?

i supposeif you feel and look good why change it, I think some type of exercise is essential such 15mins walking or something some sort of activity. Going to the gym nope not needed, but I got because its my passion.
donnydude
Ok then. Would it be more sensible for me to start off aiming for a lower heart rate then? I'm not fit at all but not massive. I'm 6ft and weigh around 15stone. Was a smoker for 15 years until I quit last July so my lung capacity isnt brilliant neither.
Ill try and remember the diet then and try and eat natural shizzle.

however you want, i would not get your heart-rate that high if you think your really un-fit, when i geet mine to 80% i can feel my heart ripping out my chest! lol.

Cantona_7
yeh know what your saying brah, i use HITT (interval training) too as it takes less time and as you say is not as boring!! But i think if you are just starting, then maybe sticking to around 70% mhr for a sustained period 30-45 mins will be a good way to get the ball rolling.

yeah sensible idea there mate. HIIT is very good if your doing sports such as football or mma too I find.
banned#30
scotland88
dude, i done 1hour of cv today, and 1.5 hours of weights, my upper body is so much more tonned than my lower half cos i cant really do to much weights cos of my knee, any tips on what i can do to strengthen/tone my legs without causing more damage to my knee!


you need to do low impact training on them.. try swiming but using techniques that only use your legs.

also spinning classes will help focus on your leg muscles and tone them up sharpish!

here did a quick google search on low impact training and this looks like a good thread:
http://balance.lifetips.com/cat/60975/low-impact-exercise/
#31
What's the best way to 'beef up' quickly?

Can you please give me a diet plan and a gym plan?
#32
black gerbil1;3998452
i supposeif you feel and look good why change it, I think some type of exercise is essential such 15mins walking or something some sort of activity. Going to the gym nope not needed, but I got because its my passion.

however you want, i would not get your heart-rate that high if you think your really un-fit, when i geet mine to 80% i can feel my heart ripping out my chest! lol.


Yeah I spose its personal preference anyway. Ill play it by ear and start when I get the heart rate monitor and cross trainer through.
I'll leave you to it for the time being anyway and let you do your thing.
Thanks for starting the thrread anyway
#33
imranmaz
and what do you do now that you have graduated?

i was working in new york last july-november working for a football coaching company, coaching kids in the evening and promoting the business into the surrounding areas e.g. new jersey in the day. Since i have been home i have been working for a company designing computer databases,which i also did a bit of work for before i went to new york. I have been offered a full time job in new york so currently deciding whether to take it or not
#34
nikkib123
:thumbsup:

Yep I do look good so thanks - good luck with the thread :thumbsup:


have you got your pic on this site nikki? :)
banned#35
Cantona_7
i was working in new york last july-november working for a football coaching company, coaching kids in the evening and promoting the business into the surrounding areas e.g. new jersey in the day. Since i have been home i have been working for a company designing computer databases,which i also did a bit of work for before i went to new york. I have been offered a full time job in new york so currently deciding whether to take it or not


nice! i was in new york too.... the company i work for has its head quarters there..such a cool place... bg1 even kept some of my pics n everything :thumbsup:


My team works in NY so there is scope for me to move there too.. might do in a few years... probs bump into you at grand central if you choose to work there too!
#36
The JFK
What's the best way to 'beef up' quickly?

Can you please give me a diet plan and a gym plan?


didn't I PM you a diet, do you still have it? I remember you saying you dotn weight alot so this should be fine for you Id guess.

anyway this is what I gave Dangergod and I just copied and pasted my reply

---------------------------------------------------------
[COLOR="Red"]9am:[/COLOR]
100g of porridge oats +milk
50 of peanut butter

appox 650cals

[COLOR="Red"]12pm:[/COLOR]

110g of Pasta +
Tuna/chicken/beef/deli meat

appox 600cals

[COLOR="Red"]3pm:[/COLOR]
5 weetabix/+ Milk or 100g muesli.

appox 600cals

[COLOR="Red"]6pm: [/COLOR]
110g of Rice + slice of bread
Tuna/chicken/beef/turkey (any protein source)

appox 650 cals



[COLOR="Red"]9pm:[/COLOR]
3 whole eggs with 30g of nuts ( I use almounds)

appox cals 400

---------------------------------------------------------



I would also make one of these a day too http://www.hotukdeals.com/forums/showthread.php?t=248036,meat is expensive these days, so I am drinking more protein shakes as there cheaper then meat per g. I aint put fruit/veg in there but thats just a rough guide of what you should be eating.

I eat apox 3200cals when bulking, i put about 1lb a week on.
#37
black gerbil1
didnt I PM you a diet, do you still have it?


Nah I don't have it. I can remember what it is though, just wanting a bit of variety.
#38
imranmaz
nice! i was in new york too.... the company i work for has its head quarters there..such a cool place... bg1 even kept some of my pics n everything :thumbsup:


My team works in NY so there is scope for me to move there too.. might do in a few years... probs bump into you at grand central if you choose to work there too!


Kool, sounds good mate!! Yeh great place, its only since ive come back and seen old films like die hard,fantastic four,i am legend etc... again that i have realised so many are set in NY!! Good when you recognise places you've been! On another subject, we found a studenty type bar that did beers for 50 cents , which at the time was 25p a drink...good times :thumbsup:
#39
They usually sell these in my Home Bargains in Doncaster for 29p each BG. I'm guessing they're the same sort of thing as the concoction you made?
#40
The JFK
Nah I don't have it. I can remember what it is though, just wanting a bit of variety.

check the post again ive updated it.
donnydude
They usually sell these in my Home Bargains in Doncaster for 29p each BG. I'm guessing they're the same sort of thing as the concoction you made?

sort of but I don't like them it says "20% fructose" which means 20% sugar. mine have like 3/4% sugar. Id guess mine have my protein too but then again your going to need a protein powder for it. its low in fats , but I find fat is underrated, good fat is needed to stay healthy and keep testosterone up. lol ha ha i've over analysed it I think , basically that bar is like a lucazade in food form, its full of carbs, good and bad lol

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