nelson7777:


As a nigerian is gonna b real hard, unless u come 4rm a rich background,where u get to eat all u wnt, wen u wnt, d best way u cud go abt it is to join guys dat use supplements like whey protein, it got all d protein u need... i started lifting cos i wanted to b stronger, i use to b very weak, lazy b*tch,
i love n appreciate big muscular size in people bt i dnt like it at all 4 my own sef,,
secondly, personally i do nt recommend supps for beginners, so u do nt depend on it always, some guys i train wit, buy pre workout, creatin and d rest but hv nt tasted it in my life b4, they r x5 my size bt am stronger than "MOST" of them, am nt proud of it, i just didn't grow up wit it, i started lifting in uni, i no see food chop at all na to buy supplement..

*** Point is
* stop all this ur scientific calculation on macros, protein n d rest and just train hard, if later u decide to use, dats ur decision @ least u wud hv bin more matured in d game..

* WILL I USE --
yes i will bt nt nw, wen d money starts coming well and i eventually "decide to grow bigger" 4 nw no, i just concentrate on strength n muscle definition.

** Does supp work,,
bros e dey work die, n it is very fast, some of my guys wen they finish training they cnt even fit back in their shirt, and they as big as people on roids..

** it quite expensive to keep up wit, training due, plus supp every month, some last just 16days, some 2 months,

** most important advice
Rest well n just keep lifting, food or no food, supp or no supp

i hope i answer all d question well in details

Good day bro,

I just bumped into this thread and it's been a good read. I'm a fitness enthusiast, I admire people with bulging muscle and I wish to be like them but my major problem is motivation. I have been to the gym but am always on and off cause after some months I lose motivation. Another thing is it's really expensive paying for gym sessions cause where I say the gyms are from 10k upwards.

But I want to restart my fitness journey by Jan as I have gone out of shape... My tummy is bulging out already so I need to do something fast before it gets out of hand.

Do you know how I can construct this DIY equipments like the bench press, barbell and dumbell? It'll be a lot easier having some equipment at home.

And furthermore, what are the supplements I need and how do I take them... Before or after workouts ?!?

Eager to hear from you, thanks

sKeetz:


Good day bro,

I just bumped into this thread and it's been a good read. I'm a fitness enthusiast, I admire people with bulging muscle and I wish to be like them but my major problem is motivation. I have been to the gym but am always on and off cause after some months I lose motivation. Another thing is it's really expensive paying for gym sessions cause where I say the gyms are from 10k upwards.

But I want to restart my fitness journey by Jan as I have gone out of shape... My tummy is bulging out already so I need to do something fast before it gets out of hand.

Do you know how I can construct this DIY equipments like the bench press, barbell and dumbell? It'll be a lot easier having some equipment at home.

And furthermore, what are the supplements I need and how do I take them... Before or after workouts ?!?

Eager to hear from you, thanks

wen i moved to a new place d gym opposite my estate charges 25k, one evening i dressed up n hits d streets n ask young guys n girls people hv never met b4, luckily i was able to find 2, it cost me 200 naira of to n fro transport to gt to d gym, if u hv motivational issues, training alone is d worst tin to happen to u, i suggest u freshen up, look responsible n hit d street n ask people, u will find evn if it cost u liltle transport fare..
i am nt a pro but as a person, i advice u to 4gt supp 4 nw,nt 4 ever, cos most supps mks u swell/bloated, d last tin a person wit a bulging stomach needs right nw is to swell, u need to burn some fats n build "lean muscles" no matter hw small..

sKeetz:


Good day bro,

I just bumped into this thread and it's been a good read. I'm a fitness enthusiast, I admire people with bulging muscle and I wish to be like them but my major problem is motivation. I have been to the gym but am always on and off cause after some months I lose motivation. Another thing is it's really expensive paying for gym sessions cause where I say the gyms are from 10k upwards.

But I want to restart my fitness journey by Jan as I have gone out of shape... My tummy is bulging out already so I need to do something fast before it gets out of hand.

Do you know how I can construct this DIY equipments like the bench press, barbell and dumbell? It'll be a lot easier having some equipment at home.

And furthermore, what are the supplements I need and how do I take them... Before or after workouts ?!?

Eager to hear from you, thanks

1)Get a bag of cement

2)2 Iron/Steel rods, steel is better ,one long one for barbells, one short for dumbbells.

3)Plastic buckets for casting, cut according to size with hot knife, make sure its same size,you can use those small paint buckets or custard buckets for dumbbells .

4)Granite, big stones & sand, ask around for d right type of sand to mix with cement

5)Mix your cement,sand,granite,rocks etc

6)Pour into your plastic moulds,make sure its same concentration or you'll have disparities.

7)Insert your rods into the centers,make sure its straight,hold or fix till its dry enough to remove the rod

Repeat step 6&7 and cast as many moulds you want.

Note:You have to put nylon or smear engine oil(black) inside the buckets for easy removal of the cement moulds. U can increase or decrease your load as you wish with the various buckst sizes. And for the dumbells,do one side a day each. I recommend a small permanent barbell and a bigger removable one.

Hey, I am back from the "dead". After close to 5 months.

But I trust my folks as they did not disappoint in keeping "our" thread alive. I am back and not going back.

So like I would always say, Xmas is not f
or packing fats like a polar bear. It is a period when you have to be in the shape of your life.
As for me, I go into "detoxification mode". During my Detox mode, I go on fruits and vegetables alone for a whole week. I drink lots of water. And I eat very little quantity of lean meats during the latter phase of the detox and above all I pump those muscles.

swave7:


Mr Pristine how far na? Fitness is still top 3 on my goal list cos I got spare time now. I prefer a personal trainer with proper nutrition. Let me know your schedule o.

How much are you willing to part with?

Just kidding, not in the country presently.

PRISTINEMUSCLES:


How much are you willing to part with?

Just kidding, not in the country presently.

Chai I've been waiting to hear from you. Could you drop your whatsapp so we can break it down?

bodybuilding supplements, Now available in d country, check my most current post..
thanks..

PRISTINEMUSCLES:


How much are you willing to part with?

Just kidding, not in the country presently.

Bros where are you & when will you be available to discuss this in detail. Happy New Year to you!!

back day 2day by 6.30pm
ROUTINE....
note 2day will b mostly machines..
pull ups ( full range of motion also known as dead hangs) 50 reps ...... 12 - 10 - 8 - 5 - 5 - 5 - 5...
reverse grip lats pull down ( Kai Greene style) 4 set
close grip lats pull down 3 sets
wide grip seated cable rows -- 3 sets
close grip seated cable rows - 3sets
dumbbell rows. -- 4 sets
FINISHER MOVE
barbell pull overs 5sets... light weight...


2naro legs.....

Hey guys, I was lifting but stopped for about a Month since I wasn't feeding the way I was supposed to. Do you guys think it was important to stop or I should have just continued nonetheless?

2. How do I make my chest form better, the mid part seems not to be coming out, as such when i take pictures from the front, it doesn't seem well formed and looks like that guys chest in the third picture

sconp:
Hey guys, I was lifting but stopped for about a Month since I wasn't feeding the way I was supposed to. Do you guys think it was important to stop or I should have just continued nonetheless?

2. How do I make my chest form better, the mid part seems not to be coming out, as such when i take pictures from the front, it doesn't seem well formed and looks like that guys chest in the third picture

inclined bench press
inclined dumbbell press
dumbbell pullovers

ibbryte:

Pristinemuscles , nelson7777.

I am an intermediate bodybuilder, very good body and strong.
But i have been on a constant bulk, and now i have decided to begin shredding,but the problem is the Diet.


Someone has asked this before,
Recommend a good diet table good for weightloss based on a NIGERIAN FOODS.

Protein and healthy fats are quite important for shredding. You also want to be in a little caloric deficit and cut down on your carbohydrates massively.

The Nigerian food i'll recommend cos of it's cheapness is the beans diet. The brown beans found in Nigeria is a good source of complex carbs, hence you get full quickly. Take a moderate serving of beans with eggs/fish/meat/chicken with vegetables every morning and evening. Pls don't make the mistake of eating beans with pap or bread, you'll end up with lots of carbs which would prevent your body from using out of its fat stores for energy.

Wow, I am back HOME. After almost a year away. My iron pumpers watz happening, wetin dey sup.

@sconp , what exercises do you do for your pec muscles?

So, you saw this "buff" guy looking all muscled up and you are like wadafuq, I want to be like this guy.
You become tense and summoned up courage to speak with him.Lets assume the buff guy is friendly, Conversation goes thus

You: Baba,i dey hail o
Buff guy: Oh boy I loyal, how your side?
You: My side soft but e get wetin I wan ask you?
Buff guy: Oya Na.
You: I wan grab like you and I no know how I go take do am
Buff guy: E simple Na. Just dey chop iron dey go. Morning, afternoon and night.
You: Baba, shey e don finish be dat.
Buff guy: Na so Na. But you go dey chop Wella also. Enough poundy, enough egufe and correct ponmo.
You. Okay, but how person go dey chop the iron Na?
Buff guy: (Beginning to get angry), guy shift go one side make I dey go.
You: (in fear) thank you boss. I go chop dey iron steady.


Am I communicating here?

This is what an averagely built guy likely encounters at a point in time.

Before you venture into ever hitting the gym or lifting any iron at all, there are some key questions you need to ask yourself.

Please these questions and the answers you give are very important.

I hope I am striking a chord here.

Mehn lol i really feel bloated..never entered a gym before but people say if I gym I'll be mean... Me and my man boobs and big tummy
Any hope for me? Wats ur take guys?? Thanks

Mrlouis:
Mehn lol i really feel bloated..never entered a gym before but people say if I gym I'll be mean... Me and my man boobs and big tummy
Any hope for me? Wats ur take guys?? Thanks

Big hope, you can torch your excess fat within six months. Incorporate intense heavy lifting with cardio and HIIT, plus a quality high protein diet and you'll see a big difference

Any body home?

Nice thread

Pls someone should tell me a common pharmacy drug that can help increase my muscle size fast.

Why do you want to use steroids

Shady450:
Pls someone should tell me a common pharmacy drug that can help increase my muscle size fast.

PRISTINEMUSCLES:
I even noticed my muscle shrinking despite my working-out everyday. I kept on making this same mistakes until i stumbled upon a very vital article on muscle-building and a new dawn began in my muscle-building campaign.
MUSCLES like every other tissues in the body need to rest.When training or working-out those muscles in the gym you are in fact tearing them apart, more like the muscles undergoing some mini destruction. It is during rest i.e outside the gym that the muscles actually grows.
And the muscles take at least 3-4 days to regain its maximum strength.So a gym-rat that trains everyday is in fact actually killing those muscles.
The muscles need rest to grow . Training 3 days in a week is preferable.

Wow wow wow.

Just the thread I was looking for. I would read every bit of it, but is this thread dead or alive? I'm looking for extra motivation.

Bamz:


Wow wow wow.

Just the thread I was looking for. I would read every bit of it, but is this thread dead or alive? I'm looking for extra motivation.

Very very much ALIVE.

Looking for something special to spice up the thread.

PRISTINEMUSCLES:


Very very much ALIVE.

Start date: April 2019

Target: Lean Muscle Mass (62.5kg to 64kg), shredded abs

PS. I haven't gained weight yet. Typically after a workout, I go from 62.5kg to 62.3kg or thereabout)

Yesterday's routines.
15 mins - Ellliptical trainer
5mins - Mixed plank
5s x 10r - Shoulder Press (70lbs)
5s x 10r - Leg Extension (85lbs)
5s x 10r - Inclined Bench (25lbs*)
5s x 20r - Leg Raise (Abs Dip)
3s x 10r - Barbell Squat (0 lbs)
5s x 30r - Bench Crunch

*Barbell weight not included

I need tips and advice from pros in the house.

Typically, I start warmups using elliptical trainer and/or stationery bike

Then I proceed to work on the arms with shoulder press and/or Barbell curls

Chest - Bench (flat)

Abs - Leg raises, Bench Crunch, and plank

Legs - Barbell squats

I tend to vary these from time to time.

Bamz:


Start date: April 2019

Target: Lean Muscle Mass (62.5kg to 64kg), shredded abs

PS. I haven't gained weight yet. Typically after a workout, I go from 62.5kg to 62.3kg or thereabout)

Yesterday's routines.
15 mins - Ellliptical trainer
5mins - Mixed plank
5s x 10r - Shoulder Press (70lbs)
5s x 10r - Leg Extension (85lbs)
5s x 10r - Inclined Bench (25lbs*)
5s x 20r - Leg Raise (Abs Dip)
3s x 10r - Barbell Squat (0 lbs)
5s x 30r - Bench Crunch

*Barbell weight not included

I need tips and advice from pros in the house.

Typically, I start warmups using elliptical trainer and/or stationery bike

Then I proceed to work on the arms with shoulder press and/or Barbell curls

Chest - Bench (flat)

Abs - Leg raises, Bench Crunch, and plank

Legs - Barbell squats

I tend to vary these from time to time.

What about the pair of dumbbells? Don't tell me you don't have those yet?

Dumbbells can be used to carry out exercises of the upper body and even parts of the lower body.

Have you thought over these questions below?

Why are you body-building?
Is it for strength, aesthetics, health, muscle mass, competition etc?

PRISTINEMUSCLES:


What about the pair of dumbbells? Don't tell me you don't have those yet?

To be honest, I don't like freeweights

What I do with them whenever I'm feeling up for it:
Squats
Lungees

I thought I answered your previous question in my initial post. I'm building to get lean muscle mass and add some 1.5kg while getting shredded.