Gym And Supplement Discussion

[some_cs_student]

I'd hate to tell you, but this isn't that far off the nissansiliva section on the same subject now

If you want serious advice try the forum on here http://www.prorawpowerlifting.com/

I've posted these before, a few of you disagree with this style.

But for the people that don't:

THE DEFINITIVE GUIDE TO FAT LOSS AND BODY RECOMPOSITION Newsletter 37

10 GREATEST FITNESS/STRENGTH MYTHS

What not to do in the world of fitness and bodybuilding and supplementing

Adzmax's diet is good. Nice work!

[Trozzle]

I (along with some quite knowledgeable fellas from work) agree with 99% of the stuff from the PTC newsletter. Hit attitude is a bit off, but the method is quite good!

[Birds]

Man did this thread spark into life again. Sorry for epic post, looks like I've missed out on a lot tonight.

humans have been eating meat since the beginning of existence... we've only been farming and processing grains for the last few 1000 years (not a very long time from an evolutionary stand point) hence the argument against large amounts of simple/processed carbs

eat like a caveman, get lots of exercise and sleep, avoid processed foods, smoking etc... that's about the best you can do IMHO... oh and stop worrying... stress is a killer and can stop you from losing fat etc

Makes sense. I'm an absolute carnivore myself, love my meat. There is plenty of support for carbs being part of a healthy diet though. Unfortunately I don't like fruits or vegetables, so I rarely eat them. Nothing but protein, carbs and fat for me lol. I don't have an eating plan as such...there are routine foods like the weetbix in the morning and sandwiches for lunch, but other than that I just graze all day long...eating whatever I feel like at the time...it's great!

With regards to fat gain with Protein Bird, check what kind of protein you were using. Was it a mass gainer type high in carbs or a lean type? It's a simple formula - calories in, calories out. If you're smashing the shakes but not using the emery, you're going to gain fat, just not as easily as carbs and fats.

It is a whey protein isolate. And yes it was a mass gainer high in carbs. I should mention that, at the time, I was (stupidly) trying to gain weight just for the sake of looking heavier on the scales. So I was hitting the mass gainer shakes, gyming my usual four times per week, I wasn't running (hence not enough calory output), and I was stuffing my face with food even when I wasn't hungry. It sure as hell worked, and I ignorantly assumed a lot of my gain was muscle, but then I noticed my jeans feeling a little small too

So I think out of the 8kg I gained over 3-4 months, maybe 3kg of it was muscle? I've since dropped 2-3kg thanks to running (and ceasing the shakes etc.) and am feeling better about it, but there's still a thin layer covering the abs that I wish wasn't there. Maybe it's just the mirror playing tricks on me, or old age metabolism drop lol. Either way, I've started running again so we'll see how I go with the rest of the fat trimming. Once I've cut up a bit more I'll get back on the same protein shake, because it was fantastic for energy during workouts (probably the high carbs at work) and the recovery was great too. I think I just need to combine it with a lot of cardio (and not stuff my face) to make sure I don't gain the fat again.

a lot of those supps are full of sugar and other crap Birds... my old man is a PT and into all this stuff, he recommends a protein supp that doesn't have any of the other crap... I don't take it because its expensive and tastes like arse lol

edit: I can get the name of it if your keen

Yep my protein shake was certainly full of that. Probably why it tasted pretty good for a protein shake lol. I tried a lean protein shake and it tasted like fucking arse compared to my high carb/sugar one. Shit was so thick, I couldn't even get it down my throat lol.

Something I need to go see a specialist about really as ive averaged probably 3000+KM a year since I was younger early high school, I'm 21 Now

not a single injury/ feel fine but I get the feeling it might catch up with me eventually.

On another note.

Who wants to make me a workout plan ?

Yes it will catch up to you eventually. Joints don't recover anywhere as fast as muscles do. It's the knees you really have to watch out for.

What kind of goals/body are you chasing after with your workout plan?

[Hanaldo]

I usually run about 70+ KM a week, will this be hurting my strength growth substantially ?

Essentially yes. If you are trying to put on muscle size, it's best not to do long distance running. When you do long distance you release cortisol which is a muscle wasting hormone. Not only does it prohibit protein synthesis, it actually produces enzymes that destroy your muscle. That is why most long distance runners look like this:

You would be better off doing High Intensity Interval Training. Which is essentially sprint flat out for 30 seconds (give it 100%, all you got) and then rest for 2 minutes. Then go again. Repeat until you can no longer do it. This is farkin hard no doubt about it, it often made me vomit when I was first getting into it. But the results are incredible. Not only does it increase your aerobic fitness and burn massive amounts of fat, it helps build muscle because it is an anaerobic exercise. It promotes the release of human growth hormone which helps you put on muscle. That is why most sprinters look like this:

Edited April 8, 2011 by Hanaldo

[some_cs_student]

Essentially yes. If you are trying to put on muscle size, it's best not to do long distance running. When you do long distance you release cortisol which is a muscle wasting hormone. Not only does it prohibit protein synthesis, it actually produces enzymes that destroy your muscle. That is why most long distance runners look like this:

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You would be better off doing High Intensity Interval Training. Which is essentially sprint flat out for 30 seconds (give it 100%, all you got) and then rest for 2 minutes. Then go again. Repeat until you can no longer do it. This is farkin hard no doubt about it, it often made me vomit when I was first getting into it. But the results are incredible. Not only does it increase your aerobic fitness and burn massive amounts of fat, it helps build muscle because it is an anaerobic exercise. It promotes the release of human growth hormone which helps you put on muscle. That is why most sprinters look like this:

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Excellent post.

A simpler way to look at it is your body adapts to what your doing. Long distance running, minimum body weight is important.

HIIT, explosive power is important, which is why sprinters spend a lot of time in the gym and they look ripped

[some_cs_student]

I (along with some quite knowledgeable fellas from work) agree with 99% of the stuff from the PTC newsletter. Hit attitude is a bit off, but the method is quite good!

If you ever train there, you will understand that what he writes is nothing like how he is in person.

[Birds]

That is why most long distance runners look like this:

I thought it was because he's from Kenya

[Hanaldo]

Lol well that's why kenyans look like they do as well

[Nee-san]

Man did this thread spark into life again. Sorry for epic post, looks like I've missed out on a lot tonight.

Makes sense. I'm an absolute carnivore myself, love my meat. There is plenty of support for carbs being part of a healthy diet though. Unfortunately I don't like fruits or vegetables, so I rarely eat them. Nothing but protein, carbs and fat for me lol. I don't have an eating plan as such...there are routine foods like the weetbix in the morning and sandwiches for lunch, but other than that I just graze all day long...eating whatever I feel like at the time...it's great!

Idea is to add 5-6kg of muscle whilst retaining the,lean figure running gives me, this and atleast 30 - 40% gain in strength.

i have no problem with training hard or often crrently do atleast 7 hours a week weigh 80kg

It is a whey protein isolate. And yes it was a mass gainer high in carbs. I should mention that, at the time, I was (stupidly) trying to gain weight just for the sake of looking heavier on the scales. So I was hitting the mass gainer shakes, gyming my usual four times per week, I wasn't running (hence not enough calory output), and I was stuffing my face with food even when I wasn't hungry. It sure as hell worked, and I ignorantly assumed a lot of my gain was muscle, but then I noticed my jeans feeling a little small too

So I think out of the 8kg I gained over 3-4 months, maybe 3kg of it was muscle? I've since dropped 2-3kg thanks to running (and ceasing the shakes etc.) and am feeling better about it, but there's still a thin layer covering the abs that I wish wasn't there. Maybe it's just the mirror playing tricks on me, or old age metabolism drop lol. Either way, I've started running again so we'll see how I go with the rest of the fat trimming. Once I've cut up a bit more I'll get back on the same protein shake, because it was fantastic for energy during workouts (probably the high carbs at work) and the recovery was great too. I think I just need to combine it with a lot of cardio (and not stuff my face) to make sure I don't gain the fat again.

Yep my protein shake was certainly full of that. Probably why it tasted pretty good for a protein shake lol. I tried a lean protein shake and it tasted like fucking arse compared to my high carb/sugar one. Shit was so thick, I couldn't even get it down my throat lol.

Yes it will catch up to you eventually. Joints don't recover anywhere as fast as muscles do. It's the knees you really have to watch out for.

What kind of goals/body are you chasing after with your workout plan?

[Birds]

What sort of running are you doing, for competition or leisure? If you like running fast times, 5-6kg of all round muscle will slow you down big time. It's amazing how much of a difference it makes

I'll PM you with a workout plan that requires 4 x ~1 hour gym sessions per week, see what you think of it. Emphasis is on lean muscle to maintain a toned/athletic appearance. Not so different to your average AFL player.

[Nee-san]

Hey man,

Thanks for that, Willing to sacrifice time for larger size and strength.

4 x 1 hour sounds great.

work makes it hard to comp but that is sort of the level I train at, I do enjoy running though.

workout sounds good

[adznight]

adzmax, for your lunch do you go home and steam your veggies etc? how do you do it at work? or is it a frozen meal? 7kgs in 8 weeks is v impressive.at the risk of possibly being banned (lol) can i ask anyone tried BodyTrim or the like where they say you can lose 5kgs in 5 days?

I buy chicken in bulk for the week and then marinate it in Nando's sauce or Moroccan seasoning with some olive oil. I also do Salmon filets with a coating of finely chopped cashews and other things like pork and beef steaks. I was a bit naughty and even got some blue grenadier filets and then lightly coated them in flour and fan fried them. I pre cook it at night then take it into work and keep it in the fridge. I keep bags of frozen vegies in the freezer. I put a server in a bowl with gladwrap over the top or a plate and microwave them for 3-4 mins then heat up the meat/fish. I'm lucky I have a fridge, other guys on the road etc have it hard.

adz can u show before and after pics? well done

Thanks man. At the risk of pulling a "La Bomba" -

Before -

After -

I've since been hitting the weights a bit harder in order to get some more definition etc which is working well as the carb load phase supports it with Glycogen replenishment etc. It's a bit of trial and error.

[Birds]

Nice Adz, that's a much nicer version of solid in the second pic

I got respect for any transformations like that. Same goes with skinny guys who have bulked up.

[adznight]

Cheers mate. Yeah I agree, a lot of people say body builders look like freaks but shit, you have to respect the amount of hard work and dedication. It's mind blowing.

[Trozzle]

If you ever train there, you will understand that what he writes is nothing like how he is in person.

as in, he's better in person? I'm not saying his attitude is bad - personally I like it (even though it seems a bit harsh)

Birds - you say you don't like veges etc, perhaps give what I do occasionally a shot: Grab 2kg of lean mince, an onion chopped, 300g mushrooms chopped, and a heap of peas+carrots+corn from one of those frozen packets. Mix all this up in a pot with whatever you want for flavour (garlic and red wine tomato stuff is my favourite). Then cook up some brown rice or pasta to go with it, and you've got yourself lunches for the week. It will help with getting some veges into your diet, albeit not THAT much, as well as giving plenty of protein for the carnivore in ya

[Birds]

Thanks for the tip, I pretty much do that stuff anyway...I eat vegetables when they are mixed in with foods like Kai Si Ming. And I eat carrots...just don't like the taste and would never eat them without meat.

[Trozzle]

Yeah I'm like that with 99% of vegies too man....though I do quite like salad - whatever lettuce, tomatoes, onion, olives, cucumber, avocado, and sometimes mushrooms with a good drizzle of olive oil and balsamic vinegar. I could eat that by itself, if I didn't crave steak on the side like you wouldn't believe

[some_cs_student]

as in, he's better in person? I'm not saying his attitude is bad - personally I like it (even though it seems a bit harsh)

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In person he's a really nice guy. He does have a strong attitude but it doesn't come across the same way as reading the newsletter's

If you read only the newsletter he would not be what you'd expect...

[NickR33]

Cheers mate. Yeah I agree, a lot of people say body builders look like freaks but shit, you have to respect the amount of hard work and dedication. It's mind blowing.

I love it when people are turned off certain training methods because they don't want to be all freaky huge and ripped... ahhh dude I wouldn't worry about that, it takes 10+ years of full time training and suitable genetics to look like that, you'll be fine...

especially women, they don't want to do any resistance training because they don't want to look all muscly (which they won't for the same reason as above... except its even harder for women to get 'ripped')... which is a shame because its really good for you

my wife hits the weights with us... she's about 50kg with really skinny arms and legs so its farkin hilarious watching her struggle to lift the olympic bar with the tiniest 1.25kg plates on it lol

[Hanaldo]

I love it when people are turned off certain training methods because they don't want to be all freaky huge and ripped... ahhh dude I wouldn't worry about that, it takes 10+ years of full time training and suitable genetics to look like that, you'll be fine...

especially women, they don't want to do any resistance training because they don't want to look all muscly (which they won't for the same reason as above... except its even harder for women to get 'ripped')... which is a shame because its really good for you

my wife hits the weights with us... she's about 50kg with really skinny arms and legs so its farkin hilarious watching her struggle to lift the olympic bar with the tiniest 1.25kg plates on it lol

Lol yeh I agree. Like my last ex, she has torn her ACL three times because she doesn't have the muscle strength to support the ligaments. She refused to drink protein shakes because she didn't want to become all butch and manly lol.