Rooi Bul's Official Thread

Don't put a label / weight goal on it. You have amazing mass so the lower you get your body fat the more impressive you will look. Just don't do silly things to get there. Keep your diet strict and your lifestyle, don't do drastic changes or you will struggle to know what works and what doesn't. Top things to do, drink plenty water and just do the simple sum of weight loss, required calories minus 500 to 750. Within 2 to 3 months you will look like a machine. But this requires discipline, a large pizza is around 2400 calories, and not only is that an insane amount of calories it slows down your metabolism and completely messes with your sugars. But you need to take it slow and set weekly goals and achieve them.

Thanks for the advice Pump.

Yeah, no I have come to far now to make the wrong or drastic changes. I won't go back to the silly or unhealthy ways.
Will just keep the diet clean and training intensity high.
I was thinking of going down to 1800 calories

That's to low and you will struggle to lose weight and will feel fatigue and not have the drive you need to make decent results. More muscle turns your bodies metabolism up a notch. You just want good / nutrition filled calories, you do not want to be putting empty calories in your body. Maybe your body responds well to keto maybe to carb cycling, maybe it's even fasted cardio, who knows.. only you will by doing 1 thing at a time for around 3 to 4 weeks and saying hey this seems to be working. Maybe you find better growth at a 4 to 8 rep range maybe you grow on insane amounts of sets and higher reps. I don't know, nor can I provide accurate information if this will or will not work for you. But log everything, and make sure each week you going forward. If it's 16kg arm curls at 8 reps make sure the following week it's 9 reps, or a shorter break and your second set slightly heavier or higher reps. You have so many goals you can make. And each time you achieve that goal you are increasing your bodies ability to break boundaries and you are providing your mind a secret weapon, the ability to control what you want and knowing you achieve it.. just keep those goals realistic and only worry about that days training, not being 10 percent in 3 months time. Achieving these smaller goals will in inevitably allow you to achieve those larger / longer term goals.. good luck.

Thanks for all the tips and advice Pump really appreciate it

I will stick with what has been working so well this far.

@ Pump you said required Calories -500 to 750 so that is 500 to 750 down from maintenance?

Small update from my side.
Had a bicycle crash @ 70km/h on Friday night all the skin on my palms are gone other than that came away lightly I would say.
Put that down to be in reasonably fit and flexible.

Groete
Die Bul.

Wow I know nothing about bicycles but 70km is fast. Glad you ok

Hey Pump
I am sure it's not that fast the guys on the road race cycles fly past me and my cycling buddy at that speed we clock that on a long downhill on our mountain bikes in our highest gear 21speeds.
I also just recently started cycling as it is kinder on my knees and ankles 94-95kg is still heavy for 1.68m I am told
But yeah hey also glad I did not come away worse if my riding bud was not with me I would have been screwd for sure. Happened right at the end of a 25km ride

Lucky you survived relatively intact - at 70km/h you and your bike could very well have been torn apart. Is it properly tuned for those speeds?

Hi Eidolon.
I believe so hey it is a downhill competition bike but when I bought it I told the guy I am going to be doing a lot of road cycling as my prep for next year's Iron Man but I don't want to be limited to road riding only. It is a 26" er with an light weight alloy frame, 21speed, disk brakes front and rear GPS and speedo trip computer. Hard tail but front suspension is Fox and can be locked out if you want to moer it on the tar

Hi Ouens

Just got back from the Doctor scrubbed and cleaned my wounds. Right leg is fine now. Arms are both fine. He said my hands will take another two weeks to heal they have to stay wrapped up covered in Bactroban and Paraffin Gauze/ Jello Net for two weeks. No weights no pull ups no push ups and no Warrior Black Ops this Weekend sorry Oupa. I will post up some pics later.

Any advice what Vitamins or Supplements can I take to speed up the heeling processes?
I have:
GABA
Vitamin D 1000IU x 100tabs
Calciferol (Vitamin D) 50 000IU x 10tabs
SSN Muscle Vitamin Packs 30 packs
Iron Tabs 75mg x 100tabs
Vitamin E Tabs( not sure on dose or quantity also about 100tabs)

I have started taking 3g GABA pre bed at night as it boosts HGH an we all know HGH speeds up healing and recovery just want to know if vitamin D and E and maybe Folic Acid will also speed things up?
Any help input and advice will be appreciated.

Jammer Bul, another one bites the dust. You better off than me, Just waiting for my gear tomorrow (Gh and IGf are moer duur) dammit, prayers it works and fast, sitting on the sidelines sux.

Any advice what Vitamins or Supplements can I take to speed up the heeling processes?
I have:
GABA
Vitamin D 1000IU x 100tabs
Calciferol (Vitamin D) 50 000IU x 10tabs
SSN Muscle Vitamin Packs 30 packs
Iron Tabs 75mg x 100tabs
Vitamin E Tabs( not sure on dose or quantity also about 100tabs)

I have started taking 3g GABA pre bed at night as it boosts HGH an we all know HGH speeds up healing and recovery just want to know if vitamin D and E and maybe Folic Acid will also speed things up?
Any help input and advice will be appreciated.

Speed up the healing process?, don't ride your bicycle LOL

Don't know if you sound like Lallie at the moment or Lallie sounds like you, LOL.
Sy het vir my gese geen fietse en as ek wel wil fietsry gaan die training wheels weer opkom.

But on a serious note, aren't there anything I can do or use?

"Never drive faster than your guardian angel can fly." Bud you are super lucky that is all that happened! I've looked worse from a 5km/h fall.

Thanks Pyro.
Jis hey I realize I was very lucky. Grateful that I have no serious injuries and did not break anything...

Old school and probably kak advice in todays life, but I would use Mercurochrome and Merthiolate on my hands and keep the wound dry.

Thanks Oupa

Although somewhat controversial I disagree with the old school advice of keeping a wound dry. You must keep the wound wet with a salve or Mercurochrome and keep it covered until fully healed. Just my opinion but all processes in the body occur better and faster while hydrated. For example we use Creatine to put water into the muscle. This allows for better protein synthesis which means more gains. I have tested healing of wounds and I find that wet wounds heal much faster and also much better in terms of scarring, etc.

Thanks Pyro.
That is how the doctor explained it to me as well