gettin jaaaaaaaaaacked

[bigspenda73]

load 5x5 is what I always did with the powder

5 tbsp's a day for 5 days with a sugary fruitjuice

that is if we're talking creatine

[Reidak]

im sure it depends on the dosage. mine are in cellulose capsules. if a tbsp of yours was 3g of creatine, and one of my pills is 0.75, ill need to be taking alot of these pills if its low dosage.

[bigspenda73]

powder>>>>>>>>>>>>>>>pills

easy to throw in a shake before/after workouts

[salsa4ever]

why? some of the powders are feral and I'd rather just eat a pill

[bigspenda73]

define feral and I'll rebuttal

[thizzSantaCruz]

Spenda do you know why they say to put it in fruit juice? I put some in cranberry juice and it was foul. Dumped it in a protein shake and its delicious. Should I not be putting it in my shakes?

[bigspenda73]

Spenda do you know why they say to put it in fruit juice? I put some in cranberry juice and it was foul. Dumped it in a protein shake and its delicious. Should I not be putting it in my shakes?

the sugar in the fruit juice helps get the nutrients to the muscle faster by spiking your insulin.

[thizzSantaCruz]

ah I see, so anything sugarry will be good right?

[jyms]

NOOOOOOOOOOOOOOOOO

After your workout in your shake uis good enough

[salsa4ever]

define feral and I'll rebuttal

feral = tastes like watery shit

[bigspenda73]

NOOOOOOOOOOOOOOOOO

After your workout in your shake uis good enough

wait, what do you mean here? That you only need to take a scoop of creatine a day? Or that you only want the sugar after your workout?

[bigspenda73]

define feral and I'll rebuttal

feral = tastes like watery shit

we're not doing it for the taste bub, we're doing it to get jaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaacked

[jyms]

NOOOOOOOOOOOOOOOOO

After your workout in your shake uis good enough

wait, what do you mean here? That you only need to take a scoop of creatine a day? Or that you only want the sugar after your workout?

Yea, watch the sugar. When loading you can just pound it in, don't be trying to spike your insulin 4-5 times a day for 5 days. Get most of the loading phase just before and after the workout too.

[Reidak]

jyms im taking 750mg pills, iposted the exact ingredients. im not familiar with loading :P

[salsa4ever]

define feral and I'll rebuttal

feral = tastes like watery shit

we're not doing it for the taste bub, we're doing it to get jaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaacked

but don't pills perform nearly the same function without tasting feral?

[bigspenda73]

define feral and I'll rebuttal

feral = tastes like watery shit

we're not doing it for the taste bub, we're doing it to get jaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaacked

but don't pills perform nearly the same function without tasting feral?

Is it NECESSARY to drink my own urine? No, but I do it because it's sterile, and I like the taste.

[TheFaucet]

I am looking for tips on the correct way to gain weight (muscle mass obv). I have a very fast metabolism and although I'm almost 6 feet tall my natural weight is 125lbs.
I've tried protein supplements but shtt is so nasty I can barely keep it down. Also it give me the runs. I am wary of taking creatine because I don't just want to put on water mass. I am not looking to make my muscles balloon up, I want functional strength, like being able to hit someone harder (think Anderson Silva, not Shwarzenegger). I also prefer the use of free weights such as kettlebells over machines, as I would rather work out at home than in the gym. Any input appreciated.

[bode]

I need some help from you guys designing a workout. Some background: A few months ago the wife and i did a weight loss challenge and that was the first time i had worked out in ~3 years. I worked out a TON in high school/freshman year of college and got burnt out on lifting. At this point i have to look past the burnout and work out again because im a fat ass. I am 6'4" and weigh ~295 lbs currently. To put this in perspective im not as fat as a normal person weighing as much because i have a very dense body structure. When i graduated HS i weighed 230ish and looking back i looked skinny.

My goal for the year is to get down to about 250lbs. Starting this week im going back to eating healthy like i did for 1.5 months near the end of last year. Im not all hardcore like spenda or anything, but i want to get input on nutrition and most of all a workout plan that will let me tone and not build new muscle. My max bench when i stopped lifting in 2001 was 320lbs if thats any help, no clue about squat max.

Nutrition wise im going to go back to what i was eating during our weight loss challenge. I was trying to eat 5 times/day with a typical day looking like this:

breakfast: usually a special K cereal bar in the car on the way to work. This is by far the hardest time for me to eat because im always running late and generally never hungry first thing in the morning.

mid morning snack : Apple/Orange/Bunch of grapes

Lunch: Turkey sandwich on Whole wheat bread with brown mustard of some sort and usually a slice of cheddar cheese, and a handfull of baby carrots

Afternoon snack: Apple/Orange/Bunch of grapes

Dinner: Some sort of lean meat i.e. chicken breast/pork chop. Sometimes we did hamburgers either plain or on a whole wheat bun, spaghetti, other random dinners. Always had a green vegetable of some sort, usually steamed and brown rice if there was no other grain in the meal.

We did that for approx. 6 weeks and i lost 20lbs of which ive gained 7 or 8 back. During this time i worked out usually only twice/week at the gym and threw in some pushups/situps/jump rope at home. Heres where i feel like i was lacking in my workouts. I was working all muscle groups lightly every time at the gym instead of focusing on specific groups on certain days. I definitly wasnt killing myself either. My general routine twice/week was:

Bench - usually 3x10 reps of like 160lbs or so.
Curls - seated 3x10 reps, cant really remember what weight
Lat pull downs 3x10 reps
tricep extensions
military press
cable cross overs
squats - usually 3x10 of a fairly light weight
30 minutes of interval training on the eliptical machine. Usually 5 minute warm up, 1 minute "sprint", 2 minutes normal, 1 minute sprint, etc. with a 5 minute cool down at the end.

I know this is a horrendous workout but just getting my ass to the gym at the time was an accomplishment.

I need some feedback from you guys as to what the best way to cut weight is(im not really looking to do it at a break-neck pace) and a good workout to help me tone(again, nothing drastic and it will probly still only be 2x/week at the gym with supplemental workouts at home because of time constraints). Im fairly comfortable with the food part because its a compromise. I know its not the best but it works for me. Definitly none of that atkins shit.

This kind of got tl;dr but any advice/input is much appreciated.

[bigspenda73]

x any veggie that's not green

[bode]

x any veggie that's not green

a handful of baby carrots isnt alright with lunch?

[bigspenda73]

x any veggie that's not green

a handful of baby carrots isnt alright with lunch?

celery sticks>carrots

[jyms]

try to substitute more veggies for fruit.
Lose the cereal bar.
Drop more of the bread.

The biggest thing I see Bode, is your diet still revolves around a ton of carbs, whether they are whole wheat or not. Never eat anything that doesn't come with protein in the meal. (I am not saying eat steak, steak, steak and eggs) But a snack consisting of just fruit is going to hurt and slow you down more than a protein shake or some tuna and crackers, or even a couple hard boiled eggs. And one last thing, unless you can burn the shit out of the pasta, i would avoid it as a regular meal. Pasta is a health food for the healthy. There are just too many carbs to burn off that late at night, without working out fairly hard either before or after that meal. We are in the same boat as far as height and weight, and i would hazard a guess, we metabolize carbs the same, too fast, and with that comes insulin spikes, hunger, cravings and failed weight loss.

keep in mind, every time your insulin spikes, it neds to store our food, and the body is no longer burning fat as fuel. The body can't burn energy efficiently and store energy at the same time. When ever you put your body into storage mode (Insulin levels rise) you stop burning. If the muscles are full of
glycogen, all the carbs get converted to fat and stored, since the fat cells can't be full.

[bode]

try to substitute more veggies for fruit.
Lose the cereal bar.
Drop more of the bread.

The biggest thing I see Bode, is your diet still revolves around a ton of carbs, whether they are whole wheat or not. Never eat anything that doesn't come with protein in the meal. (I am not saying eat steak, steak, steak and eggs) But a snack consisting of just fruit is going to hurt and slow you down more than a protein shake or some tuna and crackers, or even a couple hard boiled eggs. And one last thing, unless you can burn the shit out of the pasta, i would avoid it as a regular meal. Pasta is a health food for the healthy. There are just too many carbs to burn off that late at night, without working out fairly hard either before or after that meal. We are in the same boat as far as height and weight, and i would hazard a guess, we metabolize carbs the same, too fast, and with that comes insulin spikes, hunger, cravings and failed weight loss.

keep in mind, every time your insulin spikes, it neds to store our food, and the body is no longer burning fat as fuel. The body can't burn energy efficiently and store energy at the same time. When ever you put your body into storage mode (Insulin levels rise) you stop burning. If the muscles are full of
glycogen, all the carbs get converted to fat and stored, since the fat cells can't be full.

noted. The problem i have with the in between snacks is finding things i like with protien in them. I hate tuna and hard boiled eggs for example, and cant really see myself drinking a protein shake.

[thizzSantaCruz]

hey jyms I'm loading creatine right now and I just wanna double check that in supposed to take some today even tho its my day off from the gym.

[bigspenda73]

beef/turkey jerky maybe Bode

[jyms]

Creatine everyday. Think of it as little bags in the muscles, that have a little hole in them. You need to keep topping it up or it won't be there when you need it.

[bigspenda73]

maybe you'll start believing me now santa?

[bigspenda73]

How's everyone doing?

3 weeks in to the New Year I've kept my diet to a "T" except for one night at a bar in Denver on a business trip. I skipped the burger and Coors Original and instead had a couple Coors Lights and a turkey wrap with fries.

Problem was, the bad food did not settle with my stomach at all, I was up all night "re-tasting" it, if ya know what I mean. That never happened to me before, kinda cool really, means my body is trying to help me out too I guess. I really haven't had any cravings for anything bad.

I step on the scale in 10 more days, I can already tell this month has been a big success body-image wise. I'm not exactly sure I feel much better, but I am getting stronger and I do look better, which is always nice.

[Reidak]

I got really sick about a week and a half ago and I don't feel 100% as of yet. I usually recover quickly so this really weird for me. But yeah, once I get the ball rolling ill update

[bigspenda73]

Yea, I'm back to my old ways, a day after I either was sick or had food poisoning I was right back to working out, meaning I'm being a fanatic again, which is goooood.

[bigred]

I'm still very anti-creatine, is this bad?

Also, what do you guys think about the 45 minute dropoff line? Namely that after 45 minutes of lifting returns to scale are exponentially decreasing? I have begun to incorporate supersets because of this reason (plus it burns a lot more calories).

[Galapogos]

I never used creatine ever when I used to workout and still got good results. I have naturally high stamina and energy levels though. Plus when I used to workout creatine was still those awful powder mixes that just didn't work as well as the stuff that's out there today.

I'd probably use it though if I ever came to a point when I needed to break plateau.

[bigspenda73]

bumpedetty bump bump baroooooooooooo

lost 11 lbs this month and 3% off my body fat (overall 15% of my body fat) If I can do that again this next month I'll be happy.

[Reidak]

question about my creatine intake

today is my first workout day (finally) I have been really unlucky with getting ill then injured, im not 100% but I feel that I am good enough to go.

Anyways my creatine intake

i have GNC purple pills, 750mg each pill.

-should i load? if so how much

I plan on taking a scoop (1) noxplode before my training on training days (every other day) Im prtty sure theres only like a gram of creatine in it im not 100% sure.

Just want to be sure I take enough to get a benefit from buying it.

on my non training days how many creatine pills should i take (750mg each remember) and at what time?

[Galapogos]

For creatine yfrom what I understand is you need to load for your first time. So take however much they tell you to load. Also, a product called V12 or whatever varient it is nowadays is supposed to be an awesome creatine.

[Reidak]

My bowflex is tilting me. I need to sell this. I love the feel of the barbell in my hand, I just cant get the same burn I get from a real weight.

i feel like im making excuses so i have to sell this quick and get a bunch of dumbells and a bench and get at it.

[bigspenda73]

Get to work bud

Also, I have 2 months to get a 6pack or I owe 3-4 people some money, so it's going to be balls-out work outs from here on out.

I'm reading a book "nutrient timing" that has some really cool information on carbohydrate intake before/after workouts which I think will help me gain some lean-mass that I otherwise might have missed out on. At the end of the day, I've just never had enough muscle mass on my body to be ripped, so that's the goal now, to gain a lot of lean mass the next two months all the while discarding a few extra pounds of unwanted blubber.

Work outs are hard/intense and are 6 days a week

[Reidak]

Word spenda, I hope you win that bet. Im going to pick up a medicine ball, in grade 11 i took phys ed that was all in the gym and the teacher/trainer always made ud do these ab workouts with med balls.. just wow. tore me apart

But i think personally i need the weight in my hand.. I know what a good workout feels like and im just not getting it with the bowflex.

I can live with the protein diet.. i love chicken and veggies, i can live without bread and pasta. I will do the workouts if I get the right tools to be effective and feel really good doing them. I will get results because I have good genetics and im 6'0 160lbs and im 18.

[Galapogos]

Who's this new Reidak clown talking to us like he knows us?

[Reidak]

ship it

[Reidak]

Okay so a quick recap i have been going to the gym a couple times a week and feel alot better in my workouts. The closest gym is still pretty far away, and when i am there i find i always gravitate towards the dumbbell rack and adjustable benches. Nothing does it for me quite like having those two weights in my hands. The machines and other things interest me less.

So tonight I have sold my bowflex peice of shit home gym. got $700 which is above market value. To each their own but i hated the thing.

what im doing now is rebuilding a better home gym. I am willing to at first spend about the $700 im getting then i will add more weight in the future.

As far as bang for my buck goes, whats my best option? I am thinking adjustable bench (not one with the bench press arms, i found it difficult to use without a spotter) and getting either solid dumbbells or the adjustable ones as they seem by far the most economical choice. However, there have been a couple times the plates slid off. I never got hurt, but its just a matter of time before a 10 pound disc lands on my foot.

As far as diet I haven't really changed it much. I try to eat better but its hard. I always get the protein in me after a workout but to be realistic I can't do a diet with my schedule as it is. I try to eat healthy; ill be doing more in the future.

So, first things first; best bet for the home gym?

[bjsaust]

well i know people taking noxplode and they swear by it, so ill pick that up.

Read up on Placebo.

[bjsaust]

what im doing now is rebuilding a better home gym. I am willing to at first spend about the $700 im getting then i will add more weight in the future.

As far as bang for my buck goes, whats my best option? I am thinking adjustable bench (not one with the bench press arms, i found it difficult to use without a spotter) and getting either solid dumbbells or the adjustable ones as they seem by far the most economical choice. However, there have been a couple times the plates slid off. I never got hurt, but its just a matter of time before a 10 pound disc lands on my foot.

As far as diet I haven't really changed it much. I try to eat better but its hard. I always get the protein in me after a workout but to be realistic I can't do a diet with my schedule as it is. I try to eat healthy; ill be doing more in the future.

So, first things first; best bet for the home gym?

Get yourself a powerrack, a bench, a barbell, a set of dumbells (the type you can use the same plates on that you use on the barbell) and a bunch of plates.


Eat relatively healthy, worry about the last 10% when you get the 90% right first. No point worrying about nitty details of peri-workout nutrition if you eat pizza 3 nights a week.

Vegies = excellent.
Lean meat = very good.
Fruit = very good
Processed carbs = not very good.
Junk food = terrible.

[bjsaust]

Jesus, you guys make lifting heavy shit and eating healthy into a lot of hard work eh?

[Reidak]

yes

[bigspenda73]

156lbs and 15% BF

Started 170 and 24% so 2 months later I'm doing pretty well.

Goal for this month, find a way to get it down to 10% BF, that means 8lbs of fat loss, lol, not possible at my weight, so here's to losing 5lbs of fat and gaining a few lbs of muscle in March!!

I've upped my diet for 1800 daily calories to 2500+ b/c frankly I wasn't eating enough for how hard I was working out and I felt sluggish all the time. I've also added omega-3 pills, flax seeds, and more veggies into the mix.

[bjsaust]

How tall are you spenda? Sounds like you need to pack some muscle on. Good idea on upping cals.

flax seeds

Do you mean flax seed oil, or the actual seeds? Are you grinding them?

As whole seeds they'll just pass right through...

[bigspenda73]

pills

here's what I take every day supplement wise, feel like my grandpa, prolly need one of the M-S pill cases, lol.

omega3
flax
gnc multi
creatine
glutamine
leucine/creatine/caffiene stack
metamucil (lol there's the grandpa)
maltodextrin in my PWO drink

[Reidak]

mission accomplished with the bowflex, i sold it for $700 cash cash money money wheeee

[bjsaust]

Looks fine.

I tend to use flax seeds (ground fresh) in meals, get my fibre from whole foods and drop the leucine/creatine/caffiene stack (cant imagine why you have that there if you have creatine anyway, just drink some coffee 20 mins before workout). I probably dump the glutamine as well.

creatine
glutamine
leucine/creatine/caffiene stack

Are all designed to get the most out of your anabolic response (read grow bigger muscles). If you dont have enough food to allow for that muscle growth then you might as well just burn you some dollar bills instead.

With your experience and stats you dont need much more than simple, eat less to lose weight, eat more to gain muscle, type of dieting.

[ackthecat]

156lbs and 15% BF

Started 170 and 24% so 2 months later I'm doing pretty well.

Goal for this month, find a way to get it down to 10% BF, that means 8lbs of fat loss, lol, not possible at my weight, so here's to losing 5lbs of fat and gaining a few lbs of muscle in March!!

Wow you have done well! Still sticking to mine too, started in jan
at 174 and 30% (yikes!) and am down to 150, not sure where BF is now
but I can see the difference in body image.

[bigspenda73]

Looks fine.

I tend to use flax seeds (ground fresh) in meals, get my fibre from whole foods and drop the leucine/creatine/caffiene stack (cant imagine why you have that there if you have creatine anyway, just drink some coffee 20 mins before workout). I probably dump the glutamine as well.

creatine
glutamine
leucine/creatine/caffiene stack

Are all designed to get the most out of your anabolic response (read grow bigger muscles). If you dont have enough food to allow for that muscle growth then you might as well just burn you some dollar bills instead.

With your experience and stats you dont need much more than simple, eat less to lose weight, eat more to gain muscle, type of dieting.

Yea, I'm at the point where I want to put on some muscle, so I'm going anabolic now. Here's a question, if I'm interesting in putting on some muscle but want to keep fat gain to a minimum what besides having a v v clean diet can I do? I'm thinking about running in the AM on an empty stomach.

[bjsaust]

Running on an empty stomach v's a full one wont make much difference.

It mainly comes down to eating enough extra calories to build muscle, without eating so much you put on fat. You can only build so much muscle per day, any extra becomes fat like would normally happen with excess cals.

Rather than doing traditional cardio, do some HIIT (high intensity interval training). Basically do a warmup, then sprint for a short period of time, then recover for about 3 times as long, then repeat and so on. So maybe you sprint for 20 secs, then walk/jog for a minute and do that for 10 minutes (after a 5 min warmup jog and maybe add some more jogging at the end). Or on a bike you might sprint for a minute then just turn the legs over for 2 minutes before repeating. You get the idea. You burn slightly less cals doing the activity than you would with steady state cardio, but you ramp up your metabolism so you burn more cals over the next 24-48 hrs. Do that 2-3 times a week either after your workouts, or on your off days. Last time I worked on losing weight I lost about 10kg of fat and put on 6 kg of muscle in about 10 weeks through a combo of HIIT and full body workouts (this included x-mas/new year where I wasnt so good). No supplements beyond fish oil and protein powder. Just watched my cals.

Just starting that again since I slacked off for no good reason. I'm now about 3kg lighter than when I stopped mainly from muscle loss (havnt been eating well enough to call any of it fat loss ).


Btw, those results are great so far! Dont get me wrong man, you've done super. I just think you'll have an easier time (and frankly, look better nekkid) if you put some muscle on before getting rid of the rest down to 10%.