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Single leg pistol (?) squats as well, they really drive the quads.

Laszlo wrote:I hate lunges too but I still prefer them to a fucked up back

I hear you.

Genevieve wrote:Hip belt squat, that's it

that would actually be pretty good for me (also to correct my form)

wub wrote:Single leg pistol (?) squats as well, they really drive the quads.

Used to do these when I first started training with one of those inflatable balls against the wall to hold my balance. They look tricky free standing.

Molzie wrote:Used to do these when I first started training with one of those inflatable balls against the wall to hold my balance. They look tricky free standing.

You can try them whilst standing on a bench and then just dipping down on one leg with less emphasis on the 'pistol aspect'. Optional bar bells in the hand if you want to go hardcore.

You can also hold something like a pole for learning the pistol squat. Perhaps the hardest part of the pistol is staying balanced. Or lowering on a chair and go up from there ,much as many people would do a normal squat. Form is still quite important in a pistol squat.

not really a work out question but i've had awful muscle knots in my calves for the better part of two weeks. I've been using a stick roller and hard/soft rollers but they don't seem to work. Any ideas?

go to a sports clinic and get massage therapy. you'll feel great afterwards

Molzie wrote:go to a sports clinic and get massage therapy. you'll feel great afterwards

Or for a cheaper option, find a school that teaches physiotherapy and see if you can volunteer to be a practice model for the students.

I´ll quit working out and just get one of these: http://www.springwise.com/muscle-faking ... -bra-guys/ so much easier

Time to practice your explanation for when you take a girl home

I'll just pour in a shitload of wine and turn off the lights.

Finding it a bit hard to eat enough calories for this bulk. I've got the protein sorted but I always seem to end up a little bit over on my fat, waay under with carbs and under with overall calories.

What do you lot reckon? Spoonfuls of sugar?

Laszlo wrote:Finding it a bit hard to eat enough calories for this bulk. I've got the protein sorted but I always seem to end up a little bit over on my fat, waay under with carbs and under with overall calories.

What do you lot reckon? Spoonfuls of sugar?

Oats to my morning protein shake work well for me.

What I do in the morning is half a liter of milk (I do almond milk though), 80 grams of oats, 2 scoops of whey and 2 or 3 bananas (mashed). Just prepare the oats in milk like you usually would, then add the whey, stir, and then the bananas to cool it down. Could add some honey. Don't know how much that is but my breakfast is usually 1000 calories.

Or add some protein to your cereal? Cereal usually has around 300 - 400 calories per 100 grams. I always take double servings. Could even add some fruit to that.

A little high on fat isn't a problem. I usually "overeat" fat by 10 - 15 grams.

Carbs are just so easy, man. Have a bag of dried fruit or just stock up on fruit. I buy 2 kilos of mandarin oranges like 2 or 3 times per week and just snack on them

I'm already eating 200g of oats a day - 100g Oats, 30 whey, 200ml milk and a tablespoon of honey x2.

Fucking banging! Toffee popcorn flavour whey too, yuuuumy!

Word on the fruit. I kinda hate fruit though #SuperFit

Jelly sandwiches m8.

Low fat ice cream?

...as in jam?


So sugar then yeah?

Hell yeah jam. I sugar it up hard. Honey on everything you know how we do.

I mean, you could add a serving of rice or pasta per day too. Or sweet potatoes.

Genevieve wrote:I mean, you could add a serving of rice or pasta per day too. Or sweet potatoes.

Yeah it's just the change in volume of food that's taking a bit of getting used to. Maybe I have 'transitioned' to quickly..

Laszlo wrote:

Genevieve wrote:I mean, you could add a serving of rice or pasta per day too. Or sweet potatoes.

Yeah it's just the change in volume of food that's taking a bit of getting used to. Maybe I have 'transitioned' to quickly..

Only add calories in 10% increments per week tops!

I calculated my BMR, multiplied it by the every-day-activity index and added 10%. Still seems like a lot of food..