Gym And Supplement Discussion

[Manuel Kasko]

Wanna get the shred happening bruz

Been pumping the weights for a couple of months now and getting increase in muscle.

But the fat around waist etc is still there

Also might add that I smash out a good 10-15min ab sesh at the end of each workout

[Dani Boi]

Can anyone recommend any suppliments to burn off fat and increase metabolism.

This is going to be included with my current workout/diet.

I will be getting some whey protein some time next week.

Each time you eat, metabolic rate increases slightly for a few hours. Paradoxically, it takes energy to break down and absorb energy. This is the Thermic Effect of Food (TEF). The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal.

Let's assume that we are measuring TEF during 24 hours in a diet of 2700 kcal with 40% protein, 40% carbohydrate and 20% fat. We run three different trials where the only thing we change is the the meal frequency.

A) Three meals: 900 kcal per meal.

B) Six meals: 450 kcal per meal.

C) Nine meals: 300 kcal per meal.

What we'd find is a different pattern in regards to TEF. Example "A" would yield a larger and long lasting boost in metabolic rate that would gradually taper off until the next meal came around; TEF would show a "peak and valley"-pattern. "C" would yield a very weak but consistent boost in metabolic rate; an even pattern. "B" would be somewhere in between.

However, at the end of the 24-hour period, or as long as it would take to assimilate the nutrients, there would be no difference in TEF. The total amount of energy expended by TEF would be identical in each scenario. Meal frequency does not affect total TEF. You cannot "trick" the body in to burning more or less calories by manipulating meal frequency.

[GTR_JOEY]

Dunno if any one else has found this but,

I was using international protein synergy 5 for the last 6 weeks, I then ran out before my new order came in so I resorted to buying a tub of optimum nutrition gold standard whey. Took that for 2 days and had an upset stomach the whole time. I received my new protein 4 days ago (Allmax ISOFLEX) and now the upset stomach is gone. I've been off dairy for a month now and I think my body is "out of practice" at dealing with lactose.

The isolex I now take is 99% lactose free as well..

Anyone else had experiences like this?

[Birds]

how have you found the BN protein Birds?

seem as good as the Ultimate Nutrition?

They are very different supplements, one being pure protein and the other a compound full of carbs. I haven't done any specific or consistent tests, so it's difficult to say what difference the switch has made, other than empirical findings...for which there could be other explanations (e.g. I've been reducing my rest times between sets lately).

Anyway, muscle recovery has been much the same post-switch. I've been a little down on energy, but at the same time, never this cut before, which on paper reflects the switch. At this stage I would recommend BN to people.

(have to forgive ye crappy car window selfie, it always does a good job of making me look oblique [cwatididthere?] )

[Trozzle]

f**king car window reflection fag

[Birds]

lol shut up tubby

[Trozzle]

lol shut up tubby

I'll show you...

[Birds]

I look forward to ripped Troy

[Birds]

Can anyone recommend any suppliments to burn off fat and increase metabolism.

This is going to be included with my current workout/diet.

Yes. Run and don't eat so much shit. Drink mostly (and lots of) water and eat lots of chicken.

[Mitcho_7]

Anyone else getting slightly motivated by seeing male gymnists and sprinters in the olympics, guys are huge!

[Manuel Kasko]

Anyone want to help me out with my daily intake.

So my current stats are

Weight: 70-73kg

Height: 170cm

Age: 22

I just did a metabolic rate calc

Base Energy Expenditure: 1758 kilocalories per day

Does this mean to get lean mean and a fighting machine I have to take very close to this in calories per day.

So if I work out a meal plan of 1700 calories and adjust as I shed fat and gain muscle

[Manuel Kasko]

Anyone else getting slightly aroused by seeing male gymnists and sprinters in the olympics, guys are huge!

Settle down Mitch

[Mitcho_7]

Settle down Mitch

Haha!

You know you're mirin' as well

[Dani Boi]

Why do you take a pic of yourself in the car window, it makes you look 2x bigger than you actually are.

1700 calories is probably maintenance cals for an ethiopian child. What are your goals?

[Mitcho_7]

I think kasko might be talking kilocalories...

[NickR33]

Birds: try a mirror! lol

Mitch: yep (in between fapping over the female athletes)

[Manuel Kasko]

Why do you take a pic of yourself in the car window, it makes you look 2x bigger than you actually are.

1700 calories is probably maintenance cals for an ethiopian child. What are your goals?

Im out of my comfort zone here haha

Dont have a clue what to aim for etc.

Just want to lose any extra flab and tone and a little muscle gain will be a bonus

Just trying to work out what my daily intake should be so I can organise what foods I want to eat etc.

I do a 30-45min workout each work day which is based on weight lifiting with high reps

I think kasko might be talking kilocalories...

The metabolic calc did it in kilocalories so wouldnt have a clue

[Mitcho_7]

Diet is no doubt an important part of exercise, but if you're trying to bulk up a bit you probably dont wanna be skimping on your food intake all that much.

Just try to limit the amount of crappy food you eat and opt for healthier things. This will require a bit of forward planning for what you want to eat for the day though.

[Dani Boi]

I think kasko might be talking kilocalories...

? he said calories, that is a kilocalorie or kcal.

Im out of my comfort zone here haha

Dont have a clue what to aim for etc.

Just want to lose any extra flab and tone and a little muscle gain will be a bonus

Just trying to work out what my daily intake should be so I can organise what foods I want to eat etc.

I do a 30-45min workout each work day which is based on weight lifiting with high reps

You can't do both at the same time. You'll want to bulk, but keep in mind it will result in fat gain and how much is dependant on how many calories you eat over your maintenance level. Use this http://forum.bodybuilding.com/showthread.php?t=121703981&page=1 to calculate your macro's and calories.

[Manuel Kasko]

You can't do both at the same time. You'll want to bulk, but keep in mind it will result in fat gain and how much is dependant on how many calories you eat over your maintenance level. Use this http://forum.bodybui...21703981&page=1 to calculate your macro's and calories.

Pretty confusing calculators

Might have to take some time out and work this out fully.

Cheers Dan