My reg is M11 TUT, I like it as it means regular users of the M5 recognise my BMW so they get out of the way, cuts down on the amount of tailgating I have to do.

No ones mentioned food.

First paragraph of my post. 8)

If you are aiming for hypertrophy you are going to have to pack a crap load of calories into your diet compensate for all the cardio you are doing, cardio at that level will severely impede muscle growth.

If you are training for strength (which I guess is what you are aiming for), 3 sessions a week focusing on the compound lifts and moves, bench press (and its variations), deadlift, squat, pull ups and a weighted row of some description eg bent over row.

For example

Monday (International chest day)

Dumbell press (flat)
Incline barbell press
Dips (start of with body weight and progress to weighted using a dip belt etc.)

Wednesday

Squats
Romanian Deadflft
Calf raises (if you need)

Friday

Pull ups (start with bodyweight then progress to weighted)
Deadlift
Bent over rows

Monday will take care of your triceps, Friday will take care of your biceps.

For strength do 5 sets of 5 reps at a weight of around bugger me that’s bastard heavy.

Keep your sessions to no longer than 40 to 50 mins.

@LeeW, the amount of fat people I see riding bikes and swimming at the pool makes me think that it’s not the best exercise for fat loss, have you tried HIIT?

the-muffun-man, considered TRT?

Yes, and yes only if you are given the choice.

Loved boxing then, mcguigan, Benn, Collins, , Eubank, , Bruno, prince naz, Lewis. Great era

This.

Watched Eubank rise from the small time to the big time, a fantastic fighter of his era.

Yep, 1 tub prior to lifting.

Probably less than most of the recovery/protein drinks out there then?

Most good protein powders contain very little sugar.

XL as I recall, its the old style from a few years back.

I will be there selling my dismantled Planet X SL, frame forks and dura ace and ultegra bits and bobs + more.

I had a massive phobia of Dentists born of always having a filling when I went as a kid and then later on in life having a couple of visits to a very dodgy dentist who seemed to cause more problems than he solved.

Forward a few years and during an intensely emotional point in my life (my wife left me) I started going again and spent hundreds of £s making my teeth good again, its was like therapy to take my mind of my emotional crisis.

Now going to the dentists is a breeze, although the Hygienist is another matter, sets my teeth on edge just thinking of it.

No or low carbs, worked for me.

Currently on a bulking cycle, so lots of nice things to eat at the moment :).

I have one of these sound tables, incredible sound for the money, bass can get a bit boomy at times, other that that its excellent.

http://www.richersounds.com/product/soundbars-sound-base/cambridge-audio/minx-tv/camb-minx-tv-blk

Russian Dolls, can’t stand them, so full of themselves.

I was at the cashpoint the other day and an old lady asked me to check her balance for her.

So I pushed her over.

Even in its day, it was rubbish with it’s continuous paper, dot-matrix printer. You could actually buy a soundproof box to put over the printer – anyone else would make a quieter printer but no, Amstrad made a big plastic box to put over it…

In all fairness, acoustic hoods for dot matrix printers were not an exclusive solution to Amstrad, they were pretty much required in most offices in the 80’s when you had 20 or so printers( whatever make) clacking away.

Me, my business has made more gross profit in the first 17 weeks of this fiscal year than the whole of 2010.

**burns £50 note**

5yrs, 9 months prison.

Happy with mine, go for it especially at that price.

Suncalc is indeed very useful, it certainty helped persuade me to buy my current house that has a WSW facing Garden, which is nice :)

However, a certain well known Bristol bike shop told him it needed £170 spending on it, including all new cables and wheels. What were they trying to do? Phhhhhhhh.

F*** B**** ?

Someones been pumping at the gym.

;)

Cooked Chicken breast with a litle chilli tomato sauce, peanut butter sandwich and a protein shake.

Not an overnight decision as such, but due to the breakdown of my marriage and subsequent change of lifestyle and mental health I decided to pretty much knock cycling on the head, this was back in the middle of 2012, since then I’ve done one 20 mile road ride and Bridgewater to Taunton on the canal towpath.

I can’t say I miss it, I took up running instead.

Buy a barbell / dumbells and some weights.

Shoulder Press

Deadlift

Squats

Then plank

According to goal there are plenty of info on sets and reps for the above on the net.

Consultant – someone who borrows your watch to tell you the time.

Brilliant!

KINGTUT
Recruitment Consultant.

In fact I’m surprised there isn’t some H&S thing that means you can’t use the gym until someone has shown you round!

There is in most gyms.

Warm up if you like I generally don’t unless I’ve run before hand, when it comes to the weights compound lifts are the best bet for a beginner such as;

Bench Press
Shoulder Press
Bent Over Row
Deadlift
Squats

These lifts will attack all muscles of the body equally giving you all over strength and muscle development, by all means do isolation exercises (such as bicep curl) but you really will get better results from compound lifts, it also makes for a shorter more intense workout so you are less likely to get bored.

If you want to build muscle mass eat more (bulking), if you want to be scientific about it and can be bothered you can clean bulk by working out all your daily protein and carb intake or you can dirty bulk by just eating more and making sure you get plenty of protein (about 1g per lb of body weight), be warned dirty bulking is likely to increase body fat slightly as well although that should come off eventually.

Last week I was told I look like Johnny Knoxville’s Dad. :|

You can get a 5kg bag of Impact Whey Protein from myprotein for 45 quid. A couple of months worth there at that rate. You’d be spending nearly twice as much on milk.

Unfortunately I have to have the more expensive isolate, sensitive tummy and all that.

b) contain a lot of sugar

Correct;

0.6g in my shake to get 27g of protein

100ml of milk approx 5g of sugar to get 3.4g of protein.

Right, but as has been pointed out a few times, protein supplements are a cheaper source of protein than milk. Why do you (and others) keep insisting they are all expensive? Just because some of the over-marketed ones are?

Indeed the protein drink that I use that I linked to above cots £43.49 for just over 1 months supply taking in 81g on non training days and 108g on training days and works out at approx £1.40 per day, a 2 pint bottle of milk costs £1.00 and provides approx 40g of protein.

I’ll stick with the shake.

KT – evidence that protein shakes (beyond normal protein in your diet which most people get enough of) help build muscle?

But people who are building muscle require extra protein I could be wrong but that’s pretty much a given and based on the 1g per lb of body weight they recommend a protein shake is a handy way of getting some of that requirement.

No doubt they have a place (as I said above) but probably not for muscle growth

Have a read that wrong, are you saying protein shakes don’t have a place in muscle growth?

if you are getting DOMS from weight training it’s because your workout lacks consistency not because you need more protein.

I wasn’t making the link between DOMS and protein intake, if by consistency you mean using the same weight and exercises all the time, then yes you are less likely to get DOMs over time, however if you regularly up your weights and use different exercises to target muscle groups then this is good inconsistency* and will more likely develop DOMS.

*If muscle bulk is your goal

Sports Direct, He/She running section.

http://www.bulkpowders.co.uk/shop-by-category/protein-supplements/whey-protein/pure-whey-isolate-90.html

But I’m not using it for cycling related training.

I don’t think so, it’s not a sensation I’m familiar with, unless I’ve got the flu or something. I guess he could be talking about DOMS, but that is just where the muscles are unused to the work, if you exercise regularly you don’t get it

Yes you can, weight training for example.

I shall be looking to put on a few pounds on as I’m back on the weights, need a bit of beefing up after a year + of running.

Bumped into him in a pub toilet in Bristol once , nice chap a lot shorter than he appeared on screen.

RIP.