Seeking gyms for lifetrs (dyel?)
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- MerkinMaker
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- Joined: Wed Mar 21, 2012 11:04 am
That place is great for the price, it's just down the road from my wife's business so I use it sometimes too. Only gripe is there's no where to do deadlifts without feeling in the way.
- Felgerkarb
- Sir Felgerkarb, Kt Pb
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- Location: Castle Felgerkarb, Felgerkarbia (Formerly Preah Vihear)
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Besides bike cardio, also kendo, iaido, and other sword/stick fighting forms.
====================
Why are the gods such vicious cunts?
Where is the god of tits and wine?
Why are the gods such vicious cunts?
Where is the god of tits and wine?
Fitzone looks legit, and cheap too.
Thanks a million.
I like Serge Nubret's program but seldom have time. It's posted on T-nation etc.
I'm using a variant of it typically. Moderate weight, higher volume, only abs for cardio.
I'll be doing it there if I'm still able after I retire early.
Thanks a million.
I like Serge Nubret's program but seldom have time. It's posted on T-nation etc.
I'm using a variant of it typically. Moderate weight, higher volume, only abs for cardio.
I'll be doing it there if I'm still able after I retire early.
I’m not a lifter, but if you care to make a trip across the bridge, the gym at the Sokha hotel is good. The equipment is brand new, plenty of cardio machines and dumbbells and stuff... both the gym and (massive) pool have been empty the few times I’ve been....
It is pricey: 1 month $85, 3 months $235, 6 months $400, 12 months $700
It is pricey: 1 month $85, 3 months $235, 6 months $400, 12 months $700
Nope, I like the shiny equipment at the gyms, but a home gym is the only way to go. I read somewhere, some bodybuilder said that there's only one rule if you want to be a lifter: Show up at the gym. Every day, I could probably think of a few reasons why I can't make it that day. Having a gym instead of a living room, I have no excuses. All I have to do is get up. Doesn't matter about the weather, traffic, time of day/night, don't need to worry about workout clothes, I'm the only one there, no bathroom line or waiting for someone to finish on a machine, no distractions. I think about and concentrate only on lifting, form, execution. I love it.
On a side not, someone mentioned a full length mirror. I've been lifting for 3 years, didn't have one. Last month I saw one at a rattan furniture store next door. $38. I bought it - wow! Does it help with doing proper lifts! Better than a trainer. It'll be your good friend, worst enemy, doesn't lie. I like my upper body, but seeing my legs full length made me want to cry. I'd been working for 2 months on them; they looked like shit. So back to the drawing board. I'm making progress now, seeing better definition. Huge help.a mirror. Plus I get to admire my good parts!
It'd be nice to get together with like-minded men/women and form a club, enter or set up some competitions here, maybe vs our Khmer colleagues. I'm willing to help, if there's interest.
On a side not, someone mentioned a full length mirror. I've been lifting for 3 years, didn't have one. Last month I saw one at a rattan furniture store next door. $38. I bought it - wow! Does it help with doing proper lifts! Better than a trainer. It'll be your good friend, worst enemy, doesn't lie. I like my upper body, but seeing my legs full length made me want to cry. I'd been working for 2 months on them; they looked like shit. So back to the drawing board. I'm making progress now, seeing better definition. Huge help.a mirror. Plus I get to admire my good parts!
It'd be nice to get together with like-minded men/women and form a club, enter or set up some competitions here, maybe vs our Khmer colleagues. I'm willing to help, if there's interest.
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- I have Cheap Mobile Internet
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I have never done much weight training but am now building out a simple gym at home and enjoying it as well (currently consisting of a power rack, bench, some dumbells, hometrainer, a mountain bike to peddle around town). There is no longer an excuse NOT to stick to the workout schedule. My focus is muscle gain (high weight, low reps, till failure) and of course some cardio to improve overall health.rgrowden wrote:Nope, I like the shiny equipment at the gyms, but a home gym is the only way to go.
Question: I struggle to find decent information how much I should eat.
My current body type is skinny-fat, length 1.74m, weight 64 kg. (yes, you all may laugh hehe). One source states +- 1900 cal per day while another would come at 2900 cal. Besides workouts I hold a desk job so not much cals burning there. (Example of a meal, Daily Total: 1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber)
Any suggestion?
This is the best and only site I use. Great info, backed up by research. I use this site a couple of times a day.
https://www.bodybuilding.com
Now, about the weight. I'm an ectomorph, about the same size as you. Gaining muscle is difficult. I'm currently at a bit under 10% muscle fat - no visible fat anywhere, good vasculature, good definition. It took years to get my diet exactly right. I eat the same things, same quantities, every day. I don't get bored with the food - I'm focused on results.(I am a die-hard bodybuilder). Also, I go to bed at 10, don't get up until 7 at the earliest. Gotta get enough rest. Hope this helps.
Wake up
cup black coffee, protein shake w/cinnamon, unsweetened soy milk, cocoa, 4g creatine
1 handful walnuts(about 8 halves)
1 handful mixed tree nuts
250ml unsweetened carrot juice
cup black coffee,protein shake w/2 scoops oats, cinnamon,soymilk
1/2 medium cooked beet soaked in balsamic vinegar
cup black coffee, banana(pre-workout)
green tea w/ginger, tomato juice w/turmeric and black pepper(during workout and after) 1 litre tea,1/2 litre juice
protein shake w/cinnamon, soymilk, oats, creatine(post-workout)
1 loaf whole wheat bread, baked or curried beans(As much as I can get down. This is the final meal before bedtime).
A couple of times a week I have broccoli or brussels sprouts, plus yoghurt 3 times a week.
I can slowly gain weight with this, but if I miss a day, I lose it. Gotta be consistent, every day. I don't count calories, just protein. I aim for 140 - 150 grams/day. The difficult part is getting sugar out of your diet. It's in everything. I read the labels religiously before buying anything.
In the past couple of months, 2 people, strangers, have told me what a nice body I have. One of the was a bodybuilder, Khmer, won some contests. The other was a young lady, Khmer at the checkout counter at SuperDuper. My bragging rights.
https://www.bodybuilding.com
Now, about the weight. I'm an ectomorph, about the same size as you. Gaining muscle is difficult. I'm currently at a bit under 10% muscle fat - no visible fat anywhere, good vasculature, good definition. It took years to get my diet exactly right. I eat the same things, same quantities, every day. I don't get bored with the food - I'm focused on results.(I am a die-hard bodybuilder). Also, I go to bed at 10, don't get up until 7 at the earliest. Gotta get enough rest. Hope this helps.
Wake up
cup black coffee, protein shake w/cinnamon, unsweetened soy milk, cocoa, 4g creatine
1 handful walnuts(about 8 halves)
1 handful mixed tree nuts
250ml unsweetened carrot juice
cup black coffee,protein shake w/2 scoops oats, cinnamon,soymilk
1/2 medium cooked beet soaked in balsamic vinegar
cup black coffee, banana(pre-workout)
green tea w/ginger, tomato juice w/turmeric and black pepper(during workout and after) 1 litre tea,1/2 litre juice
protein shake w/cinnamon, soymilk, oats, creatine(post-workout)
1 loaf whole wheat bread, baked or curried beans(As much as I can get down. This is the final meal before bedtime).
A couple of times a week I have broccoli or brussels sprouts, plus yoghurt 3 times a week.
I can slowly gain weight with this, but if I miss a day, I lose it. Gotta be consistent, every day. I don't count calories, just protein. I aim for 140 - 150 grams/day. The difficult part is getting sugar out of your diet. It's in everything. I read the labels religiously before buying anything.
In the past couple of months, 2 people, strangers, have told me what a nice body I have. One of the was a bodybuilder, Khmer, won some contests. The other was a young lady, Khmer at the checkout counter at SuperDuper. My bragging rights.
- ផោមក្លិនស្អុយ
- Daylight, I need Daylight !?!
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Me thinks I should relinquish my username. I bet it is much more suited to you with that diet!rgrowden wrote:
Wake up
cup black coffee, protein shake w/cinnamon, unsweetened soy milk, cocoa, 4g creatine
1 handful walnuts(about 8 halves)
1 handful mixed tree nuts
250ml unsweetened carrot juice
cup black coffee,protein shake w/2 scoops oats, cinnamon,soymilk
1/2 medium cooked beet soaked in balsamic vinegar
cup black coffee, banana(pre-workout)
green tea w/ginger, tomato juice w/turmeric and black pepper(during workout and after) 1 litre tea,1/2 litre juice
protein shake w/cinnamon, soymilk, oats, creatine(post-workout)
1 loaf whole wheat bread, baked or curried beans(As much as I can get down. This is the final meal before bedtime).
A couple of times a week I have broccoli or brussels sprouts, plus yoghurt 3 times a week.
.
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- I have Cheap Mobile Internet
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Thanks for the info! I will read up on that website and play around with some meal plans to meet the protein target. We raise and grow our own chicken, fish and vegetables so I will build something around that.rgrowden wrote:This is the best and only site I use. Great info, backed up by research. I use this site a couple of times a day.
https://www.bodybuilding.com
I still have to find some decent yogurt without a load of sugar... Getting enough sleep is the hardest part when you have children haha.
That's a really good share to give others an insight into the life - you don't get a decent body without paying immaculate detail to what you're putting in your body, no matter how much cardio (pfff) or gym time you put together.rgrowden wrote:This is the best and only site I use. Great info, backed up by research. I use this site a couple of times a day.
https://www.bodybuilding.com
Now, about the weight. I'm an ectomorph, about the same size as you. Gaining muscle is difficult. I'm currently at a bit under 10% muscle fat - no visible fat anywhere, good vasculature, good definition. It took years to get my diet exactly right. I eat the same things, same quantities, every day. I don't get bored with the food - I'm focused on results.(I am a die-hard bodybuilder). Also, I go to bed at 10, don't get up until 7 at the earliest. Gotta get enough rest. Hope this helps.
Wake up
cup black coffee, protein shake w/cinnamon, unsweetened soy milk, cocoa, 4g creatine
1 handful walnuts(about 8 halves)
1 handful mixed tree nuts
250ml unsweetened carrot juice
cup black coffee,protein shake w/2 scoops oats, cinnamon,soymilk
1/2 medium cooked beet soaked in balsamic vinegar
cup black coffee, banana(pre-workout)
green tea w/ginger, tomato juice w/turmeric and black pepper(during workout and after) 1 litre tea,1/2 litre juice
protein shake w/cinnamon, soymilk, oats, creatine(post-workout)
1 loaf whole wheat bread, baked or curried beans(As much as I can get down. This is the final meal before bedtime).
A couple of times a week I have broccoli or brussels sprouts, plus yoghurt 3 times a week.
I can slowly gain weight with this, but if I miss a day, I lose it. Gotta be consistent, every day. I don't count calories, just protein. I aim for 140 - 150 grams/day. The difficult part is getting sugar out of your diet. It's in everything. I read the labels religiously before buying anything.
In the past couple of months, 2 people, strangers, have told me what a nice body I have. One of the was a bodybuilder, Khmer, won some contests. The other was a young lady, Khmer at the checkout counter at SuperDuper. My bragging rights.
One thing I'd add as I also have a rocket scientist spreadsheet of details of 80%* of my diet, and I noticed that I was deficient in magnesium which I couldn't make up with whole food here easily as I'm already on 3,000 calories a day (80kg/10% fat) to slap on a couple of extra kilos of good stuff. I'd have to munch through yet another plantation of green stuff or beans to hit the right number for my weight, so a daily multi-vitamin heavy in magnesium more than anything else was the ticket. Got to say that even though I've been quite serious about my nutrition for two or three years now, I've never felt better than fixing what appears to be an inconsequential mineral. Of course a quick Google search will tell you that magnesium is great at reducing fatigue. I'd recommend to anyone to sit & write down what they eat in the course of a week and spend a couple of hours of at least seeing the basic macros of protein/carbs/fats, and if time permits to dig into more detail of the vitamins & minerals also - you'll be surprised just how bad even a 'healthy' diet can leave you short.
The next best part of this story was going into UCare to find the right supplement. The pharmacist (not the counter staff) pronounced magnesium perhaps the way only a Khmer can "Magneezee", and then pulled out a tube of Berocca tablets!! After about three attempts of pulling out random products I think she got the gist that I knew exactly what I was looking for and she left me to it. Picked out a tub of one a day multivitamins with 35% RDA of magnesium for $20 that'll last the year, job done.
* The other 20% is called enjoying life; I'm not aiming to compete in Mr. Olympia or to land on the front cover of a fitness magazine!
Meum est propositum in taberna mori,
ut sint Guinness proxima morientis ori.
tunc cantabunt letius angelorum chori:
"Sit Deus propitius huic potatori."
ut sint Guinness proxima morientis ori.
tunc cantabunt letius angelorum chori:
"Sit Deus propitius huic potatori."
In place of yoghurt, you can eat kimchi or sauerkraut - they're probiotics, same as yoghurt. Anything fermented, not alcohol. I don't know, but the local fish paste is probably probiotic.kiiniaew wrote:Thanks for the info! I will read up on that website and play around with some meal plans to meet the protein target. We raise and grow our own chicken, fish and vegetables so I will build something around that.rgrowden wrote:This is the best and only site I use. Great info, backed up by research. I use this site a couple of times a day.
https://www.bodybuilding.com
I still have to find some decent yogurt without a load of sugar... Getting enough sleep is the hardest part when you have children haha.
I agree; glad your problem was so easy to correct. I thought about having a blood test done to check on vitamin and mineral levels, but I shy away from the medical establishment.Spigzy wrote:That's a really good share to give others an insight into the life - you don't get a decent body without paying immaculate detail to what you're putting in your body, no matter how much cardio (pfff) or gym time you put together.rgrowden wrote:This is the best and only site I use. Great info, backed up by research. I use this site a couple of times a day.
https://www.bodybuilding.com
Now, about the weight. I'm an ectomorph, about the same size as you. Gaining muscle is difficult. I'm currently at a bit under 10% muscle fat - no visible fat anywhere, good vasculature, good definition. It took years to get my diet exactly right. I eat the same things, same quantities, every day. I don't get bored with the food - I'm focused on results.(I am a die-hard bodybuilder). Also, I go to bed at 10, don't get up until 7 at the earliest. Gotta get enough rest. Hope this helps.
Wake up
cup black coffee, protein shake w/cinnamon, unsweetened soy milk, cocoa, 4g creatine
1 handful walnuts(about 8 halves)
1 handful mixed tree nuts
250ml unsweetened carrot juice
cup black coffee,protein shake w/2 scoops oats, cinnamon,soymilk
1/2 medium cooked beet soaked in balsamic vinegar
cup black coffee, banana(pre-workout)
green tea w/ginger, tomato juice w/turmeric and black pepper(during workout and after) 1 litre tea,1/2 litre juice
protein shake w/cinnamon, soymilk, oats, creatine(post-workout)
1 loaf whole wheat bread, baked or curried beans(As much as I can get down. This is the final meal before bedtime).
A couple of times a week I have broccoli or brussels sprouts, plus yoghurt 3 times a week.
I can slowly gain weight with this, but if I miss a day, I lose it. Gotta be consistent, every day. I don't count calories, just protein. I aim for 140 - 150 grams/day. The difficult part is getting sugar out of your diet. It's in everything. I read the labels religiously before buying anything.
In the past couple of months, 2 people, strangers, have told me what a nice body I have. One of the was a bodybuilder, Khmer, won some contests. The other was a young lady, Khmer at the checkout counter at SuperDuper. My bragging rights.
One thing I'd add as I also have a rocket scientist spreadsheet of details of 80%* of my diet, and I noticed that I was deficient in magnesium which I couldn't make up with whole food here easily as I'm already on 3,000 calories a day (80kg/10% fat) to slap on a couple of extra kilos of good stuff. I'd have to munch through yet another plantation of green stuff or beans to hit the right number for my weight, so a daily multi-vitamin heavy in magnesium more than anything else was the ticket. Got to say that even though I've been quite serious about my nutrition for two or three years now, I've never felt better than fixing what appears to be an inconsequential mineral. Of course a quick Google search will tell you that magnesium is great at reducing fatigue. I'd recommend to anyone to sit & write down what they eat in the course of a week and spend a couple of hours of at least seeing the basic macros of protein/carbs/fats, and if time permits to dig into more detail of the vitamins & minerals also - you'll be surprised just how bad even a 'healthy' diet can leave you short.
The next best part of this story was going into UCare to find the right supplement. The pharmacist (not the counter staff) pronounced magnesium perhaps the way only a Khmer can "Magneezee", and then pulled out a tube of Berocca tablets!! After about three attempts of pulling out random products I think she got the gist that I knew exactly what I was looking for and she left me to it. Picked out a tub of one a day multivitamins with 35% RDA of magnesium for $20 that'll last the year, job done.
* The other 20% is called enjoying life; I'm not aiming to compete in Mr. Olympia or to land on the front cover of a fitness magazine!
We all differ in our goals, what's most meaningful to us. You're quite correct about enjoying life. Lifting makes me happy - the endorphins get released when doing strenuous exercise, flood the system, body gets juiced up, all systems a go at 100%. At the end of the hour or so, I'm like James Cagney."Top o' the world, Ma, top o' the world').
I don't agree with putting on a lot of weight, and dropping it again, hoping some will stay as muscle. It just seems like the wrong way. I try to just eat a little more of the quality stuff each day, hoping for incremental gains. I won't tolerate any softness around the navel. It took too many months to firm up that last trouble spot. It's my fat meter, shows up there first. I'm at 63K, eat about 2400 calories/day. My goal is 75 - 80Kg, probably take 2 years, but as is said, the joy is in the journey.
I take a vit B complex, vit D3, and flaxseed oil. I'm going to start resveratrol this month.
- Wayward Woods
- I live above an internet cafe
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For you guys with home gyms... I’ve been wanting to buy some free weights for home. Nothing crazy, just a couple. Recs on where to buy?
Scobienz 3.0
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