Any Weight lifters, Bodybuilders, or Strongmen in the Forum?

I did some power lifting and bodybuilding way back when, and these days I'm doing P90x to get back in shape after a couple of kids. I'm supplementing that with a bit of time in the gym and some running and dancing.

Tuna because of the incredibly high protein to calorie ratio. Like 26g of protein in a can of tuna and 120 calories, you can't beat that, period. The rest are good as well, eggs and chicken especially, but they tend to be higher in fats and/or cholesterol. Much more protein than fats, but things like pizza are good for carb intake, you do need carbs to keep up your energy. A lot of people obsess over their diet if they are super serious about lifting, but I don't tend to be that intense with it. I make sure I get over 100g of protein a day and a good amount of calories (you'll get different answers for how much, you'll just have to experiment), but I don't count carbs at all.

make sure you get a good amount of good fats as well, like peanuts and olive oil. This lubricates joints and seems to help muscle healing. I can post a full diet regime from a lifting routine I did for a while if you want, it was too hardcore for me to do, but it could be a good template for a decent diet.

To be honest, I haven't really done a lot of deadlifting until recently. I had focused on squats almost exclusively, and had gotten decent gains from it. I went from squatting 4 x 6 @ 155 to 3 x 10 @ 195 over the course of a few months. My diet is sporadic though ,if I had really been committed I could've gotten more.

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I do some strongman stuff in the summer but have never competed. Another great book I would recommend is Beyond Brawn by Stuart McRobert (hardgainer.com).

Have you ever tried any 20 rep work on the squat or deadlift? It breaks up the monotony and I have had some good results from it. Mentally it's the hardest thing you'll ever do but IMO it's worth it.

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Hi gents and lady, checked out the book on the website and had a look at the exerpts and it looks like a very good book thanks for the heads up.

Yea at the moment I'm also trying to get my body fat % down comfortably holding at 6-7% I'm well on my way at the moment lowering steadilly by .5 each week. Cool thing is I'm not really training for fat loss which is pretty cool. I think what ever it is is to do with how I'm eating, I found T nation a while ago and aside from being just a rediculous website they have some really good articles and training plans. If you folks are interested here is the link to the article.

tmuscle.com/free_online_article/sports_body_training_performance_nutrition/how_bodybuilders_should_eat

Generally I keep to the medium day break down so that I can hopefully effectively build muscle but body fat is still going down so from what I can tell it works really well for me with out having to starve yourself on a rediculously high protein low carb diet.

athansor just out of interest how are you finding the P90x?

I think it's a good workout. It's long enough and intense enough to get the job done..not one of those "work out 3 time a week for 20 minutes a day and get ripped' kind of nonsense.
I finished the first 90 days about a month ago, and am now into round 2. This time my husband had joined me, and I'm pushing it a bit harder. He's helped out a bunch, installing a pull-up bar and getting us some good bowflex dumbbells so we can increase our weights.
I lost about 10 lbs the first time through, and have gotten quite a bit stronger. Last week I went to the gym to see where I was at with bench press, and I'm back to 100 lbs. Not much, but not bad for a girl my age. I hope to be back up to my max lift sometime soon.

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I've been really interested in bodybuilding but I am concerned it could be immodest (the posing suits in competition). Anyone else have thoughts on this?

Well, it's a competition, so I would treat it the same as any sort of competitive sport. Would you consider putting your linebacker skills on display at a football game immodest?

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Been lifting for about 3 1/2 years now and I really enjoy it. I'm 5'10/5'11 and started at 150-155 pounds and am now fluctuating between 190-195 pounds at 8% body fat. Benching 260x4-5, squating about 300x5, Leg press is at 980x4. To gain weight/strength all you can do is eat. Eat, eat, eat. Get 1.5-2.0 g of protein per pound you weigh. It takes a lot of dedication to eat that much. Just remember that your body can only metabolize 35-40 grams of protein an hour. So be eating about 4 meals a day and drinking 3 protein shakes a day and you should be able to hit your mark. Thats all their is to it really. Other than that make sure you switch up your exercises. I do chest and bi's, legs/shoulders and traps, then back and tri's and then take an off day. The first iteration I do 4 exercises for chest, and 3 for bi's. The second I do 4 for bi's and 3 for chest. And then keep flip flopping it. also make sure you are doing different types of exercises. Like on the day where you do 4 bi's do a wide grip, mid grip, close grip and reverse grip. Switch it up with dumbells, barbells and cables...etc. You will gain strength in no time. As for deadlifts, do squats as well as good mornings to compliment and build those muscles because they are the same that you use with deadlifting.

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