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Always Trying To Improve
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Discussion Starter · #1 ·
Hi everyone,

I'd like to help everyone with questions which they have about weight loss or weight gain, and about how to motivate yourself to push yourself, while fighting anxiety.

I've competed in two fitness modelling competitions and successfully placed in one, my diets swing both ways, off season is muscle gain, and on season is fat loss and muscle retention. My last comp diet I dropped 10.4kg total weight in 85 days, 8kg fat, 1kg muscle, and 1.4kg water and glycogen. The last 5 weeks before comp I suffered six anxiety attacks, but I made it through.

I want anyone to ask me questions not just about diet and training, but also the state of mind I needed and how to convince myself to get up and go to the gym instead of worrying about other people or scaring myself into not going.

Here is my last comparison shot showing the difference between my peak bulk right through to being at 7% body fat



Here is me with my stage tan on



Please, let me help you guys with any goals you may have. I'd like to inspire you :)
 

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Always Trying To Improve
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Discussion Starter · #4 ·
How do you get up on stage if you suffer from anxiety?
It's all in my mind and it always has been, as with everyone's minds. For as long as we're all human, anxiety or not, we can do what every other human being can if we work towards it. When I get up on stage I feel like I'm going to pass out from standing in a tiny bathing suit in front of over 1000 people, in fact over the last 5 weeks before my last comp I had six anxiety attacks thinking about being on stage, and lost a lot of sleep. But I still got up there :) I don't think I beat anxiety when I got up there because it was still there in bucketloads, I just did it shaking and nervous as ever and I'm glad I did
 

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Always Trying To Improve
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Discussion Starter · #5 ·
How do you get up on stage if you suffer from anxiety?
How do you lose fat?
Finding a diet is easy, but sticking to the diet is the hardest thing I've ever done. To lose fat you have to be prepared to mentally push yourself :) plus my diet was very, very monotonous. Over 12 weeks I ate nothing but:

- Chicken
- white fish
- Broccoli
- Cucumber
- Brown rice
- Sweet potato

With garnishes of ginger, lemon, or chilli. Every five days I allowed a cheat meal, which even still wasn't a huge pig out it was usually just a chicken sandwich. Plus no alcohol, junk food, fatty foods, or sweets/confectionery. I don't mean little bits of that stuff though I mean absolutely zero
 

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You mentioned that sticking to your diet was one of the hardest things you've ever done.

What did you do to fight off the urges to stray from your diet?

Also, what is your biggest motivator?
 

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Always Trying To Improve
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Discussion Starter · #8 ·
You mentioned that sticking to your diet was one of the hardest things you've ever done.

What did you do to fight off the urges to stray from your diet?

Also, what is your biggest motivator?
To me, it makes sense to work towards whatever you want more. So I wanted abs more than I wanted cake, wanted biceps more than I wanted beer etc. To fight off those urges with unhealthy food, I'd just fond a compromise. Like for example, I'd crave chocolate so I'd eat a chocolate flavoured protein bar with zero sugar/sweeteners etc. With missing alcohol, I'd mix some BCAAs with some sparkling water so it seemed like I'm drinking fizzy.

As for my biggest motivator, when I was in high school I was beaten for being so skinny, I used to have to wear knee braces to support my body weight because my muscles were so undeveloped, I could barely lift myself out of bed in the morning. I didn't want to put up with that forever. I mean when people meet me as I am now, or people see me in a gym, they see what is the end result of my work. But I still have all those memories of being bullied and tormented and I feel angry at my high school bullies for putting me through what they did. It's why I do what I do, because my message to the world is that the quiet, anxious, skinny, discarded and forgotten boys of this world can still become something greater than they think they could be. I just know there are guys out there like me who have been bullied to the point of being too scared to face the world, and I want to be the person who proves to them that life doesn't have to be like that
 

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How do you find motivation to exercise and diet if you are feeling depressed or sad? I have very severe depression and its hard to motivate myself to do somehting I like to do, let alone something difficult like exercise. How do you find the energy?


Also, I am an obese female. What would your advice be for someone like me who is very out of shape or obese to start getting into shape?
 

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Always Trying To Improve
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Discussion Starter · #10 ·
How do you find motivation to exercise and diet if you are feeling depressed or sad? I have very severe depression and its hard to motivate myself to do somehting I like to do, let alone something difficult like exercise. How do you find the energy?

Also, I am an obese female. What would your advice be for someone like me who is very out of shape or obese to start getting into shape?
Quite frequently I feel like I have to cheat when it comes to things like having energy or sleep.

To get any sort of decent sleep, I use a supplement called GABA (Gamma-amio butyric acid), it's a neurodecoupler, so it literally forces my body to sleep. Every night that I have it, drink a glass with 4mg, ten minutes later I am out like a log and I'm up 8-9 hours later with good, deep, solid sleep. Sometimes I feel like I'm playing with fire when it comes to GABA, because it's easily addictive and an overdose means you die painlessly in your sleep. Thank god it's not a widely known chemical.

to have energy though I use a pre-workout mixture, which is usually a mixture of Caffeine, Beta-alanine, or taurine. It's basically like drinking four cups of coffee at once. It will give anyone a lot of energylol . But going back to before I had any sort of physique and I needed energy, I was usually fueled by a lot of anger and resentment at the world. I wanted to hurt myself but I didn't want to leave myself with scars, I wanted to feel pain and I wanted to punish myself, it just so happened that I had a gym membership and I just went in there and decided to really hurt myself, to the point where I tore a large portion of my glutes and ended up not being able to train for a little while. To be honest, my regular training routines had originally sprouted from that feeling of an angry and bitter young boy who was just angry at the world. I would often train blind with rage and then cry in the car later on feeling horrible for wanting to hurt myself so bad...

It was only after I walked into a supplement store when I could train again after recovering from my injury and I told them I wanted something that's going to 'make me *****ing big', I bought a 7kg bag of protein and just mixed it with everything.

I remember that feeling of embarrassment being some extremely skinny and borderline anorexic kid trying to lift weights around all these huge guys. Just like I hear about girls who are a bit bigger and they're afraid that the fit bikini model girls will laugh at them, I empathize with that sort of feeling. Speaking the truth, the only thing that got me snapped out of that was those few months of extreme anger and bitterness towards the world. Swearing at myself, going home and headbutting the wall etc etc... That's really all that got me out of that feeling, I couldn't even see what other people were doing because all I wanted to do was inflict pain on the person I saw in the mirror and the way to do that was with the machines in the gym.

I can often make people feel scared in the gym because outside of the gym is a different story, I don't have any reason to release any anger outside of the gym so I'm always very quiet and kept to myself, can barely talk to girls let alone approach them, and I'm a huge fan of anime (yes I walk out of the gym feeling like a super saiyan lol) and people don't expect to ever see me angry and have no idea what it is like. I guess it's kind of healthy, having a good stress and anger release, like a gym... But how much stress and anger you have to release will dictate just how good you'll be at ignoring everyone and everything around you :)

The dieting and the competing came well after those days of extreme anger as well :p

So I guess my advice is to find a way to blur out whatever is distracting you from walking into a gym, it doesn't really matter how you blur out your distractions for as long as it works. Be your own motivator and make yourself want to like what you see in the mirror more than anything. You'll find that when you want something that's physically possible to reach, you have motivation within you to absolutely push yourself to your absolute limits to get there, mentally and physically
 

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I eat in excess of 3300 calories a day(even at sustained 4000 a day for 2 months and didnt gain any mass), lift weights 4 times a week and ride my bike and do core on 2 additional days of the week. I get stronger, I get larger muscles, but my body mass does not change regardless.

My body fat according to a electronic scale pretty much stays around 13.5%.

I started out at 140lbs a year ago when I started working out and am 131lbs at 5'10.5" now. Any advice to actually put on muscle mass seeing as you were once really skinny as well?
 

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Always Trying To Improve
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Discussion Starter · #12 ·
I eat in excess of 3300 calories a day(even at sustained 4000 a day for 2 months and didnt gain any mass), lift weights 4 times a week and ride my bike and do core on 2 additional days of the week. I get stronger, I get larger muscles, but my body mass does not change regardless.

My body fat according to a electronic scale pretty much stays around 13.5%.

I started out
at 140lbs a year ago when I started working out and am 131lbs at 5'10.5" now. Any advice to actually put on muscle mass seeing as you were once really skinny as well?
Yep, I struggled to reach over 80kg and ended up eating 6000 calories per day to do so (literally ate a tub of peanut butter each day). But I had my hormone levels checked, turned out my testosterone was lower than average, and that turned out to be the problem, so I had to find ways of increasing my testosterone without steroids (FYI steroids make guys big because steroids are artificial testosterone). I started supplementing D-aspartic acid which is a natural test booster and with my 6000 calorie daily diet I hit 80kg before it was time to lean down for the stage.

Diet, lifestyle and genetics determines your hormone levels. To increase testosterone, eat a lot of dark leafy greens, watch a lot of porn (yes I'm serious it increases testosterone) and get heaps of sleep
 

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Hi! I have a couple of questions.

How long should I wait to work out after eating and how long after that to eat again?
Also is it ok to exercises in the morning on empty stomach?

I'm not fat so I'm not interested to burn calories. I exercise mostly to gain muscle and to spike my HGH and testosterone levels.

Thanks for doing this Q&A btw.
 

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Always Trying To Improve
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Discussion Starter · #14 ·
Hi! I have a couple of questions.

How long should I wait to work out after eating and how long after that to eat again?
Also is it ok to exercises in the morning on empty stomach?

I'm not fat so I'm not interested to burn calories. I exercise mostly to gain muscle and to spike my HGH and testosterone levels.

Thanks for doing this Q&A btw.
If it's muscle gain, after a workout, you should have a post workout protein shake and also a post workout meal. My post workout meal is normally turkey mince and brown rice :)

Also, when gaining mass, you'll never want to exercise on an empty stomach, your body will be starved of energy and you'll train a lot weaker, burn calories a lot slower etc. Best to have a pre workout meal too. My pre workout meal is some mashed sweet potato and Turkey mince :)

With hormone levels though, good sleep is best for that. 8 hours a night undisturbed. I also use a natural testosterone booster (D-aspartic acid), I eat a lot of leafy green vegetables, and I train angry. That gets my testosterone as high as I'll naturally get it without having to start juicing
 

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Always Trying To Improve
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Discussion Starter · #15 ·
What are good things to get angry about?
I usually take out anger on the weights with whatever got me frustrated that day, it's usually something that someone said to me or something that I wish I said but didn't. But that sort of thing is subjective to every person
 

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Yep, I struggled to reach over 80kg and ended up eating 6000 calories per day to do so (literally ate a tub of peanut butter each day). But I had my hormone levels checked, turned out my testosterone was lower than average, and that turned out to be the problem, so I had to find ways of increasing my testosterone without steroids (FYI steroids make guys big because steroids are artificial testosterone). I started supplementing D-aspartic acid which is a natural test booster and with my 6000 calorie daily diet I hit 80kg before it was time to lean down for the stage.

Diet, lifestyle and genetics determines your hormone levels. To increase testosterone, eat a lot of dark leafy greens, watch a lot of porn (yes I'm serious it increases testosterone) and get heaps of sleep
I haven't slept a proper night in 13 months because of some problem of having to get up to piss 4-9 times a night, which I'm still waiting on the Dr Dumbasses in this country to get off their *** and do something about. So I have to try and do what I can to make up for it and do the best with what I got to work with. I'll look into that D-aspartic acid.

Would you be able to send me some ideas of what an average day of your food that you eat would look like? I taught myself to cook, and am pretty decent at it, but at even 4000 calories a day, I feel like thats all I do is cook and eat. To get another 50% more food, I just need some tips on how I would ever make that possible lol.
 

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Always Trying To Improve
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Discussion Starter · #17 ·
I haven't slept a proper night in 13 months because of some problem of having to get up to piss 4-9 times a night, which I'm still waiting on the Dr Dumbasses in this country to get off their *** and do something about. So I have to try and do what I can to make up for it and do the best with what I got to work with. I'll look into that D-aspartic acid.
The other thing that increases testosterone is porn. Legitimately increases testosterone though by a lot I'm not even kidding haha

Would you be able to send me some ideas of what an average day of your food that you eat would look like? I taught myself to cook, and am pretty decent at it, but at even 4000 calories a day, I feel like thats all I do is cook and eat. To get another 50% more food, I just need some tips on how I would ever make that possible lol.
What I'll do for everyone, is tomorrow from when I wake up to when I go to sleep, I'll document it all in this thread :) At the moment though I'm on a bulking diet, so I'm not losing size, rather gaining size. As I have meals, will take a photo and upload in here for everyone :) with the time of day too
 

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Always Trying To Improve
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Discussion Starter · #18 ·
Well here's my breakfast, it's 6:30am:



Oats, raw egg whites, 1 scoop mass gainer protein and regular milk.

Usually I've got berries and honey but I just realised I'm fresh out :(
 

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Always Trying To Improve
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Discussion Starter · #19 ·


Mid morning, I'm at work in my new job and it look like I'm up **** creek without a paddle, because I won't have time to go downstairs and buy some chicken and it's been 2.5 hours since I ate last. So 9am having a banana and a tablespoon peanut butter. I'll probably have some more protein around midday or just before
 

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I just learned something recently (was googling "why am I not gaining muscle" ) came upon some hardgainer threads. In it, they had a formula for how much protein a person needed. I think it was 1.3 to 1.5 grams of protein for every pound of body weight. At my body weight that would mean over 200 grams of protein PER DAY. I added up all the protein I was getting from food I ate and realized I was getting under 100 grams per day.

No wonder I've been working out with machines and weights for 4 years and not making significant gains. I thought I followed all the rules, ate healthy, plenty of sleep, upper body one day, lower body the next day, switch it up every few months to work the muscle groups differently, muscle failure in 8-10 reps, 3 to 4 sets.

So now I've bought the protein powder to mix into things. One scoop is 30grams of protein, and each container has about 25 scoops worth. But it's expensive at 20 dollars per tub. I need some cheap food protein to go with it, any ideas? Any other little details I'm missing that are sabotaging my efforts?
 
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