No gym membership anymore. I had one and didn't find that the cost/results ratio was worth it. I'm not sure how much gym memberships cost over there, but around Ottawa the prices are insane. Plus it sucks to go there alone because I find it better to go with a partner for that kind of thing. The bright side is that I do have some free weights already and could invest in some things that I don't have so long as they don't take up much space. Other than the free weights, I do rollerblade and bike from time to time and I often find myself helping people do "hard" physical labour on weeknights and weekends. Once I find a stand for my 80 pound punching bag, I'll be beating the stuffing out of it for sure!

Regarding my intake, I already measure everything and have a good grasp on my portion sizes now. That was a huge part of my problem before. I try to stay away from any kind of sauce unless it's homemade and my drink of choice is either water, black coffee or green tea. I used to drink TONS of Pepsi and Coke, not anymore! I'm trying to wrap my head around eating less but more often so that would be a good start. I also think it might help to inform myself on the intricacies of nutrition so that I can make better decisions at the grocery store, restaurant, etc.


That would be awesome, Bryan! I'd be more than happy to provide feedback. I'm pretty good at communicating, too. The only difficulty would be arranging times that would work for both of us, and that's not too hard to do. Feel free to hit me up by PM and we can discuss further. Plus I'd like to know more about the IIFYM, never heard of that before.


I wouldn't bother counting calories. I've been doing great so far without having to and I don't like the idea of being a slave to the numbers. I hear you on loving food, Michael, I do too! I do cheat from time to time but I make up for it the following day. I also don't go overboard like I used to. Glad to hear you've been doing so well too, keep it up and congrats on passing the test! As for me, the biggest thing I've noticed is a drastic increase in my energy level and I don't feel like I'm crashing 3/4 through the work day anymore.

Woops! Salomon, I think I misunderstood. Did you mean that you want me to write here what I would ideally eat during a week?

If you don't plan on counting calories than IIFYM is not for you. It basically using an app called myfitnesspal and recording everything you eat, you seem to have a good idea and are getting results so you should be fine. If you start to struggle than I would probably look into it.

Also if you plan to keep it at home I would recommend a power rack, barbell and plates. You can go with basic barbell if you want to keep using the weights you already have.
This is pretty much my current setup and I have fit it into a 9x11 space on my bottom floor, and unfortunately for my girlfriend it's right at the entrance for everyone to see when they walk in

Forget traditional plates.

Check this site out.

http://www.roguefitness.com/

LOL, place looks like it's good for burning money. I doubt he will be doing crossfit in his house, no need for bumper plates.

Rubber plates are so great, you don't have to worry about breaking stuff from dropping/rolling metal plates or crushing fingers.

I dislike metal plates.

That's what I originally intended, but you seem to have a pretty good grasp of the diet aspect, so it's probably not necessary, but if you have any specific questions feel free to ask. I'm fairly familiar with the intricacies of diets and various foods.

Here is a link that lists a bunch of simple and complex carbs, avoid simple.
http://ezinearticles.com/?List-of-S...mplex-Carbohydrates-Foods&id=1107314

Thanks Bryan! I'll go read that now and assimilate the knowledge!

Salomon, I apologize for the misunderstanding and appreciate your help too! I actually do have questions regarding my diet. Portion size isn't too bad to figure out as it is but when eating more often but less quantity, how does that affect portion sizes? For example, if I am eating 6 times a day instead of 3, would I cut my 3-per-day portions in half and spread that out or do I need more/less? Also, are there any power foods, like bananas or almonds etc., that provide a huge benefit? Lastly, though I know what my portion sizes are these days, I have absolutely no idea what foods to combine/avoid eating together on any particular day/at all nor what an "ideal" week should be other than my scale telling me that things are working the next time I step on it. The easiest way to explain what I'm doing now is eating far less than before because I learned that my previous portions were way too big. Note that I do know my portions by cup sizes and that's about it.

What is everyone paying for gym memberships anyhow?
I pay $50 a month at Goodlife down here (I need to go, I'm wasting so much money not going). It's always packed to the gills though so I think I need to go earlier in the morning.

I don't really count calories but I do keep track of what I eat via Fitness Tracker.

This thread being on the go has me hyped up to get back at it. The big thing I lack is motivation.

I used to pay $70 per semester at Carleton, so when I came home I could justify the rediculous prices they had here.
When I was looking at gyms I think the cheap I found was $35 a month.
Honestly Anthony, at that rate I would cancel it and in 6 months you would have enough to buy the basics and after a year you could have everything you need.

The gym at the Community Centre here was $30, however there was almost no equipment!

I'd love to have my own gear Bryan but I've got no room for it. Maybe in the next house.

Do you have an office in your current house, if so that's all the space you need.

I do but it's a small little spot that will be turned into a bathroom next year.

Hopefully the town will get the new Community centre built soon as it will have a much bigger gym.

Back at it as of today!

Nice work Anthony!!

Keep it up Anthony. Take pics before and after

Here you go!
I COMMAND YOU TO GROW
http://www.youtube.com/watch?v=JHiKDa4ip_Q

Thanks!



I shall!



Whoa! Easy there sally.



That was highly annoying. Was he trying to set a record for how many times can you say muthafracker?

My main goal is to get my fat/weight down and tone right now. I was 245lbs up until this week when I weighed in at 256lbs. I've been off work and in school doing my next block so I've done little in the way of exercise.

I'm currently doing Kris Gethin's 12 Week Hardcore Trainer, found here: http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html
I've spoken with people who've done it and it seems to be an awesome program. Plus Kris is frackin beast!
I'm going to follow this up with 2 or maybe 3 months of his DTP trainer, found here: http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html
Then end off with another of the 12 week to lean out again.

That was an insanely annoying video

All I learned is, doing arms for 1.5 years everyday gives you a huge ego and "22's"


If you just want to cut some fat and tone up just eat less fats, more healthy stuff, eat every couple hours.

crossfit and cardio are your friends but if you really want a challenge try sealfit, it sucks man, bad.


I start my day with a crossfit workout, light breakfast, work then around 5ish I eat a mini dinner, digest then go lift things and put them down in a repetitive cycle.
home and real dinner. rinse and repeat.

buncha babies!! He's all natural as well, no roids. He may say mother fracker a lot, but he's a bad ass who knows how to gain muscle mass and get sh!t done.

I was actually looking into doing that, but I am already struggling with my calorie intake during this bulk so that would make it much more difficult. When I go to cut I think I will give it a try. Kris Gethin has recently become my new role model because as you mentioned he is huge and I am trying to get thick like he is. Though I tend to avoid his videos cause I find him annoying to listen to.

Although I am sure he isn't taking Roids now I am sure he has taken them before. I have been in bodybuilding long enough and have seen enough builder, and you can generally tell. Follow him for a year though, if he never bulks I guarantee you 100% that he uses roids.

CT Fletcher is all natural, says he has never done roids. Genetics play a huge part in getting big. He was always, and I think still is, a world champion ez curl bar lifter. And used to be a world champion bench press, or he beat it, but it didn't count because it wasn't with official weights or something.

Kris is much less annoying then CT, LOL. I find a lot of his posts on FB to be pretty motivating. I also really enjoyed his book.



Genetics is bullshit. Work hard enough and you can achieve anything.
Making excuses such as genetics, too much work, no time, etc will set you up for failure.

Which book is that?

Genetics is actually not bullshit at all. Some people are genetically built to be really skinny, some will be fat, and some will be able to build muscle easily. There is a reason why steroids exist, because some people, genetically cannot get to the size they want so they need enhancement to get there.

It will be work regardless, but some people have the genetic advantage.

I don't know about that. I would add one thing to that statement.

Steroids are for people who want to get there faster than they would normally be able to.
It's also for people who want to get bigger and stay skinny all year round.

What Brandon said is true.

There is a certain peak one can get as all natural bodybuilder. I would know, I'm very good friends with a Canadian champ who's competed internally and am also good friends with many other competitors - all clean.

I don't normally condone steroid use, but if you want to compete at the Mr. Olympia level you best believe you're gonna need steroids to get there.

It's not like steroid do the work for you - you still have to work your goddamn ass off to get to that point.

And no, it doesn't make you stay big and skinny all year round. Not sure where you got that idea...

I am saying if you want to get bigger and stay at a body fat % lower than 8 I gaurantee that person is taking steroids.
I know people that have taken steroids and I know successful people that haven't. You can pretty much tell when someone has or has not.

Steroids can actually make you very fat if you don't put the work in. The guys who use steroids work out just as hard as the guys who don't, but they get bigger faster. I know dudes who use roids, and I know dudes who don't. I don't really care, it's not like you can just take roids and sit on the couch and get jacked as frack.

Staying lean is not something that steroids do, staying lean is mostly about diet. There are worlds strongest men who use roids and they are not cut, they are just big. A nice clean diet gets you cut.

Like Brandon and I said, steroids actually makes a lot of people fatter and have a 'roid belly'. It takes incredibly hard work to look GOOD on roids.

And no, you don't need roids to stay lean and gain...I can get bigger and stay lean or cut more. It's an advantage of my body type - big, strong, puts on muscle quickly and can make good gains even when cutting...BUT...I put on fat like it's nobody's business, so diet is incredibly crucial for me.

All I am saying is that without roids you won't get be getting any bigger when your sitting at something like 6% body fat.
That's why we do bulking.

Definitely agree with you there though, doesn't matter what you do, you will need to work hard. There was a guy on youtube that announced his steroid stack after a crazy one year transformation.

Sal you are a lucky guy, this bulk has been crazy difficult for me cause I was always much more of a skinny guy.

Ok well at least someone with my body type won't be putting on muscle while he is cutting

I am lucky in some ways, but you do not understand how incredibly difficult and disciplined I have to be to drop even an ounce of weight.

I'm so far buried in the endomorph category it's ridiculous.

It will take me months of the most disciplined diet and fitness regiment you've ever seen to have any kind of decent difference.

For someone who loves food as much as me and who can eat as much as me (no one), it is the worst thing imaginable. I would gladly trade away some of my ability to put on and maintain muscle for an increased metabolism and ability to shed fat/lose weight.

Haha, just like women with long straight hair wanting curls, and vice versa I guess eh Sal?

I for the longest time wanted to get "bigger", didn't care about getting cut or staying lean.

Then one day I exploded, not in a good way, I got fat from all the partying and bad eating.

Now I'm trying to lose the fat, slowly, not eating super healthy, but not eating complete junk either.

Oh and not cutting the beer.

SO, slowly but surely I'm gaining muscle and burning the fat away.

I'm going to be taking some protein fairly soon.

Touche, I think unless you're a mesomorph, then you will always have difficulties.

I am mostly ectomorph with a little mesomorph, makes putting on weight or muscle difficult.
I haven't even been over 13% in the past 10 years.

Guide to your best body.
http://www.chapters.indigo.ca/books...cs_requestid=0CNDT3-PL2rgCFYo65wodiGIAAA

Very interesting, I do frequent bodybuilding.com a lot so maybe I will check it out.
I have seen this book when I was at Chapters last time I will have to give it a read next time.

I thought it was good. The plan in it is different from the 12 Week and DTP.
It focuses on more of a life style change and how to make those changes. Kris is great at motivation.