uk dude
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Who does these personal meal plans then?
Is it anything different from calculating your basic metabolic rate, daily energy expenditure etc, adding on 500kcal per day and then deciding on a macronutrient breakdown and tracking against the targets every day? This is what I do when I’m being more disciplined.
I’ll happily give it a shot if you can provide me with some more detail of your experience.
I do have gains right now, and that’s why I’m reckoning I have enough.
Mind you, I did drop some weight and strength before starting to work out in Estonia as I took a month off (too much to do with regard to moving countries, wrapping UK life up etc – I was exhausted all the time and wasn’t eating right either). [Edit: So I’m probably supercompensating or something, which means I can’t really tell what the longer term is going to be like]
I’ve already improved on where I left off in some areas though, and in the others I’m getting back into shape.
In my month off I lost something like 4kg (yeah I *really* didn’t eat properly, AND had many leaving parties..), I’ve gained approx 3kg of that back now.
I’d say my upper legs have grown very well indeed. I really like leg exercises.
The calves are vastly better than when I started, but still nothing to write home about.
Biceps and triceps grow pretty good, back looks OK. It’s my chest that I feel is really lagging.
I didn’t do any decline work at all until very recently, maybe that could be it.
I love it!
I met my girlfriend, who is Estonian, 3 years ago in London (she was living there). We came over a few times and after we got serious we started thinking why not let’s live here?
So we planned it for a while and then about a year ago we bought a flat. The previous year has been about getting over here. I persuaded my company to let me work over the internet to my office, and when they agreed we moved.
I like the people, the winters, the summers, the cleanliness, the space, the beach, the forests, the look of the ladies, the architecture, the weird food and drink, the old town… super.. I’m sure it has its bad aspects but hey, I’m in a ‘honeymoon period’ right now.
” srcset=”/uploads/emoticons/biggrin@2x.png 2x” width=”20″ height=”20″>Good luck! What you think about Estonia so far
?You can find Juku in the central market and some supermarkets (I think Prisma sell it, maybe Selver too).
Why did Animal Pak get banned? Animal Stak got banned in the UK (prohormones) but I don’t see any controversial ingredients in the Pak..
When I started to take Animal Pak I remember noticing a real difference in recovery. I’ve not stopped taking it since then, so I’ve kind of forgotten what I’d feel like without them!
Haha, yes I’m trying all these weird and wonderful Estonian foodstuffs. Both of those cheeses are fine. Kodujuust good for bedtime.
Have you tried Juku Juust? It’s cheese for kids but it’s composition is 40% protein and only 10% fat. I eat lots of it.
Oh yes, I always have meat or fish with every meal – it’s just that I drop the carbs in the evening and just have vegetables with it.
I probably eat fish once a week. I used to eat masses of tuna but then my trainer at the time warned me to cut down because of the heavy metals.
You’re right, I need olive oil. Good fats, easy kcal, healthy stuff, all good!
I’ve been lazy with the fish oil recently. Time to get back on track with that.
Oh, and I can believe it about your health and fewer carbs. My body reacts badly to a lot of carbs – as well as the bloating I get allergy type symptoms and feel lethargic.
Hey!
Yeah, I do prefer actual meals. I switched to working out in the morning and I’m not very good at eating a lot at that time, so I drink a shake. If I work out in the evening I’d have a meal maybe 2-3hrs before. Any closer than that to the workout and I start to feel a bit ill after squats.
I’ll switch to using Animal Pak immediately post workout. Good idea. The Dorian stuff has got quite a reputation, I’ll try it.
My meal plan is not currently nailed down much. I eat 4-6 meals per day, as and when I feel hungry. Approx 40g protein with simple carbs in the morning, complex carbs until the evening and then with just vegetables in the evening.
I don’t know how many kcals I get but I’d guess around 2300. I weigh 77kg, have 14% body fat and am 180cm tall by the way. My job is sitting at a computer all day, the gym is my only real exercise.
I have previously been a religious dietary composition freak and used isocaloric, 40/40/20 and Dan Duchaine’s Body Opus (variously known as Pasquale’s ‘Anabolic Diet’, or ketogenic diet).
My body seems to like fat a whole lot more than carbs (which make me feel bloated). The ketogenic diet was marvellous for a month, but I got a bit worried about longer term health effects. Perhaps you have a view on this?
When I’m in proper diet mode I take 30ml of flax or cod liver oil per day too.
Hi james!A few things that i noticed:
– First of all, you use an awful amount of supplements..
– You can replace the 1h before workout with a protein-rich meal
– Your after workout mix is quite good, but considering you are also taking animal pak, you get a huge amount of vitamins, so i would consider leaving some out, for instance, take the animal pak post workout instead of C and E and selenium
– Same thing, meal replacement again, i’d suggest whole food as much as possible
I myself use and suggest Dorian Yates’ brand, it is the most complex supplement i have seen and tasted
The best online shop is fitness.ee and its actual shop is in Kopli
I suggest a meal plan created specially for you, it had the best effect on me, i ate a lot of supplements before, but when i switched to a good meal plan, my results got better than before.
So you should count too much on supplements, they are good, but i think it is best when you eat more whole food. I bet u don’t get enough fats
Well today I had a look at MyFitness, Kalev Spa (as they were on the way) and then Reval..
I liked Reval, mainly because it’s different from the clinical, almost sterile gyms that I’m used to.
There is also some weird equipment that I haven’t used before.
I joined for a month.
The receptionist told me that ‘the big men’ mainly train in the evening, so I guess I’ll go then.
Thanks for the information. I don’t need to stay in Tartu, but I’ll add Arctic as 3rd on my list to visit.
OK great. I expect I’ll try Reval for a month (going for a look around this evening, as I already worked out today) then Planet Sport.
Hey, James,The best gyms to go to in Tallinn are probably Reval Sport, Planet Sport, Zelluloosi and may be a few more. The first one is the biggest one and most of our bodybuilders who are serious about their training, train there. The next one is the nicest looking one of them all, but has a lot of equipment and also a wide range of free weights. It’s also the most expensive one of them all as you could assume. It’s a members gym and has also a lot of hard training people going there. Zelluloosi is the cheapest one and a bit smaller than the other two. It looks nice and has all the equipment you need, but is usually crowded, especially in the evenings. Since it’s so crowded and doesn’t have a good ventilation system, it’s sometimes hard to find air to breathe.
Go check them out and let us know what you think.
Hi James!Personally i like it, when a gym is empty, but hey, thats just me!
Anyway, the most popular gym is definitely Reval sport in the old town, http://www.revalsport.ee
It’s a bit dirty, but it has all the necessary weights and the machines have enought weight plates too.
I’d say about 80% of competing bodybuilders go there.
Hehe, when I lived in the UK I used to *pray* for a time the gym would be empty. But after just having done a month of ‘solitary’ (I know virtually nobody here), I’d like to be slightly more social for at least a while.
It’ll probably be painful to get to, as I work out in the morning. Have you seen the traffic on Pirita tee? All 1.4m Estonian residents seem to be on it at around 8am…
I guess I should also get parking payment by telephone sorted. I’ve already received one ticket grrr.
try Reval Sport, its a place well-liked
Thanks for the recommendation, I’ll try it.
