TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here!

[FirstPick]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Lunaman is right. A tighter suit won't give you that effect and might actually hurt the contouring of the suit because it'll be asked to stretch more. Which will make it look flatter.

 

[eqshadimar]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

If you really want your definition to show you actually need to have a more fitted than super tight suit. The fabric needs to be loose enough so it will sit down in the valleys of the veins etc yet tight enough to be form fitting. It is a very delicate balance. You could try and make something out of the fabric in the shirts some bodybuilders wear. It is tight and stretchy but thicker, softer, and ribbed. I think it is acetate/spandex or something but it shows off defination much better than just spandex does.

Anyway enough derailment of the thread

Laters,
Jeff

 

[Mektar]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Diet! Anyone got a good diet plan to follow? Looking to bulk! Hit a brick wall with my training - i'm not gaining weight and it's because i'm not eating enough. I just spend way too much time with other projects in between work and gym to cook the kinda food I need I guess!

I think I need about 3.5k cals a day, and I get about 1k from my gainer shake. Thanks all!

First and thats what i say to alot is that a shake isnt gonna make you big but actual food is. so first you need to calculate the amount of calories and also your macros that are important. Also if you can split this into a minimum of 6 meals if possible with the majority of carbs in the first half of the day. some dont bother and have no problem with it but then again noone is alike.

and for bulk, dont do a dirty bulk but bulk up clean. yes you can eat clean and gain weight. Ive been doing this way for years and it has helped make things easier for me for when i prep for a competition (need less time to go to low fat%).

 

[sky1ess]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

First and thats what i say to alot is that a shake isnt gonna make you big but actual food is. so first you need to calculate the amount of calories and also your macros that are important. Also if you can split this into a minimum of 6 meals if possible with the majority of carbs in the first half of the day. some dont bother and have no problem with it but then again noone is alike.

and for bulk, dont do a dirty bulk but bulk up clean. yes you can eat clean and gain weight. Ive been doing this way for years and it has helped make things easier for me for when i prep for a competition (need less time to go to low fat%).

Hey man I get what you mean by getting most of your macros from whole foods but I disagree with the part about how shakes wont get you big. By throwing a bunch of ingrediants into a blender and making a mass gainer is actually very effective as well as convenient. You keep all the nutrients in the shake its just that its easier to consume. I make a mean 1.5k cal shake that I drink throughout the day along with my meals and it really helps out when hittin ur macros. I just wanted to say that dont be quick to judge mass gainer shakes they really do help. Anyways bud cheers an gl wit dem gainz [emoji123][emoji2][emoji111]

 

[Mektar]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

i dint mean a shake with ingredients etc but i ment the shake with just some protein powder in it. some shakes with proper combinations can be good. i use those aswell but alot tend to just use a certain protein powder that thinks is enough to replace a proper meal.

 

[Aron Wohlfart]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Changed my workout and damn huge progress ^^
I guess soon i can reach te captain america shape.....sadly wont fit into spidey suit then ....but venom is still a cosplay i will do




Ahh whatever i will always be spidey

 

[jmgrice]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Been a while since I posted. Definitely seen progress im happy with. My guts now flat. Im 2 stone down. Now 10 stonne. 5 ft 8. I just want to be more cut before I bulk. Im still losing 2 lb a week and straight macro dieting. It took a while to get the bodyfat to go from the right places. Lost a couple of inches off my chest too which im happy about. Have always been a bit pigeon chested. Just wana get my 6 pack then im bulking

Im way 2 short but in terms of ratio would love the cap/new peter quill build. Obviously scaled down to my height.

Im now faced with finding out what to do next with the workout. Im on 5x5 and almost hitting limits. Im pretty sure my next bench will fail. Squatting I need to be careful with. Im still increasing but feeling the heavyness when resting the bar across my back. Hit my limit on overhead press and deadlift. Maybe ill just stick to same weights for a week or two. Im under the impression I need to push or I wont keep seing benefits. I know I cant keep expecting to lift more while cutting so any advice on how to stay lifting heavey? Can I just keep doing my limit?

Pics of progress soon

J

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[jmgrice]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Sorry for a double post. But needed to thank everyone on here for tips etc. 3 Months of hard work and im not there yet but well on my way. I'm now going to bulk for a good 20 - 30 lbs as I'm currently on 1500 Kcals a day and no longer losing and not willing to lower it any more.

Avert your eyes if you want to save them now. I don't like posting pictures of myself but its progress and Im pretty happy with it. Fit in a Spidey suit in no time!

 

[Mektar]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Have you been lifting with heavy weights, low reps for long time? maybe change up your routine and do some more volume training (increasing your amount of reps). Also depends what exercices you do. Im in my cut phase atm and i only loose a little bit of strenght, even increased in my deadlift. what i do find is that every body is different but 1500 kcal seems very low. especially when you want to gain muscle.

 

[jmgrice]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Have you been lifting with heavy weights, low reps for long time? maybe change up your routine and do some more volume training (increasing your amount of reps). Also depends what exercices you do. Im in my cut phase atm and i only loose a little bit of strenght, even increased in my deadlift. what i do find is that every body is different but 1500 kcal seems very low. especially when you want to gain muscle.

Ive been doing strong mans 5x5 so yeh recently been all heavey. It does seem low but its been losing 2lb a week. Im only 5'8 and 141 lbs so my kcal requirements are low. Ive used a few calculators that day for a cut thats about right. Ive been on those kcals for the last 10 weeks so just assumed thats why the weight loss tailed off. I didnt think I could gain while cutting due to deficit? Just altered my program to bulk anyway to higher reps so hopefully see some change.

Just to add that my bulking will start at 2000 and increase if needed. As 1500 appears to be my maintenance.

J

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[sauranas31]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

You've been training like that for 3mos and haven't hit a plateau yet? Nice work.

There's two schools of thought on what to do when you fail. You can vary your routine, which a lot of people do. Personally, I don't like that. Too much change will also stall your gains. Secondly, you can deload and start over again. Basically, max your lifts then start the program over with your new weights. Progressive and simple.

Good job on the gains so far. Don't ever quit!

- - - Updated - - -

You can "gain" while "cutting" but your actual weight usually stays about the same. Recomping. The bodybuilders do it all the time.

 

[jmgrice]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

You've been training like that for 3mos and haven't hit a plateau yet? Nice work.

There's two schools of thought on what to do when you fail. You can vary your routine, which a lot of people do. Personally, I don't like that. Too much change will also stall your gains. Secondly, you can deload and start over again. Basically, max your lifts then start the program over with your new weights. Progressive and simple.

Good job on the gains so far. Don't ever quit!

- - - Updated - - -

You can "gain" while "cutting" but your actual weight usually stays about the same. Recomping. The bodybuilders do it all the time.

I didnt do certain lifts for a 2 week period near the start after a hip/back strain at work. Which set me back a little. And I started with the empty bar so not impressive as it may seem haha. My squat is about 125%. And I know my bench will fail next week as I really struggled last time. Then again ive switched routines so hopefully not.
Thanks for the advice and tips.

J

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[Mektar]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

yes you can gain and cut at the same time but its more like minor changes to your meal plans. i like to call it a clean bulk, as i also know alot that eat an enormous amount of calories when bulking so they gain alot but also have alot more work when cutting (and in the end the gains aquired arent that much). also if you find that your 1500 kcal keeps you at a leveled state, do not increase it too much in one go or if you do, then keep an eye on your weight/ fat%.

my training routine is solely based on bodybuilding with the odd deadlift/sqaut max just cus i enjoy them.

 

[jmgrice]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

yes you can gain and cut at the same time but its more like minor changes to your meal plans. i like to call it a clean bulk, as i also know alot that eat an enormous amount of calories when bulking so they gain alot but also have alot more work when cutting (and in the end the gains aquired arent that much). also if you find that your 1500 kcal keeps you at a leveled state, do not increase it too much in one go or if you do, then keep an eye on your weight/ fat%.

my training routine is solely based on bodybuilding with the odd deadlift/sqaut max just cus i enjoy them.

Think ill try bulking with small gains. Being careful like you said. I work shifts which can really mess my meals up. Im aminig for 2lbs a week. From what ive read I can gain mainly muscle upto 2 lb max. And make it fit my macros.
J

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[pinoykcin]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Hey guys,

New to the forum, but i am an absolute fitness junkie. If any of you need help with workout programming and nutritional help, dont hesistate to ask me, I am a certified personal trainer with a degree in exercise science. It is the least I can do by everyones posts and threads here on the RPF. Shoot me a PM if you need help with exercises and macronutrients/micronutrients. I follow IIFYM and flexible dieting diligently.

<------- Follow me on IG for my posts on foods

Stats
Height 6'1
Weight (Current) - 210lbs
bench - 275lb
OHP - 155lb
deadlift - 475lb
squat - 335lb
plan to bulk until feb '15 and cut from mar'15-june'15 so I can cosplay for AX of july '15!

Here is a mere 3 month progression (march'14-july'14)
Pictured (230lbs -> 220lbs -> 210lbs -> 195lbs) here is my cut i did from march'14-july'14.

You can actually see some of my muscles here haha (traps/lates, arms)

really depends on lighting too.

also, my arms/shoulders are very broad so they pop a but more.

My legs are pretty big, so my quadriceps show a bit more here

As you can see I do legs a lot haha
june 2011 post op -> June 2014

 

[Webhead9707]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

I'm a natural ectomorph, I'm about 6'1 and 130 lbs. I've been trying to get in shape, both for myself and for when I'm in the suit. My biceps and shoulders are lacking most right now but I'm getting decently happy with my chest and abs. They're still getting better, which helps. Just ordered a chinup bar so hopefully that will help my biceps.

Where I started:

Where I'm at now:

 

[Aron Wohlfart]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

I'm a natural ectomorph, I'm about 6'1 and 130 lbs. I've been trying to get in shape, both for myself and for when I'm in the suit. My biceps and shoulders are lacking most right now but I'm getting decently happy with my chest and abs. They're still getting better, which helps. Just ordered a chinup bar so hopefully that will help my biceps.

Where I started:
View attachment 375648
Where I'm at now:
View attachment 375647

Thats cool thumbs up.
I started at the same point like you.
Im 5'11. i had 138lbs. Now im on 178kg.

Keep up ur good work.


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[Webhead9707]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Thats cool thumbs up.
I started at the same point like you.
Im 5'11. i had 138lbs. Now im on 178kg.

Keep up ur good work.


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Thanks! It's tough, but it's worth it!

 

[Aron Wohlfart]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Thanks! It's tough, but it's worth it!

I needed super long to gain as im now. Also cause i changed my training and sports few times.
I dont want to do gaining and bodybuilding only.


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[Aron Wohlfart]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

And if it would be easy everybody could/would do it


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