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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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S

SeigO

Banned
EviLore said:
There is lactose free milk. Also, pure whey protein isolate has no lactose, if you're having problems with isolate/concentrate blends.
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Huh I just checked I didn't realize that soy milk has a decent amount of calories and protein. I've never tried it, but I always thought that it was just a crappier version of skim milk.

And I stupidly mix my protein powder with as little milk as possible because I imagine it will be difficult to drink if I mix it with water.
 
C

Cheeto

Member
Did that friendly Strongman competition last friday, ended up getting a disappointing 2nd place. I killed 3 out of the 5 events and then fell off hard on the last two. One of the last two was the sled pull which I'm normally pretty strong at. I can usually do it hand over hand very quickly but this day I just didn't have the strength and had to two hand it which slowed me down significantly. And on the last event, the husafell carry, my grip strength failed me and I dropped the stone extremely early. But I did really well on the atlus stone load and farmer's carry getting first place with about 5 seconds to spare on each. It was a lot of fun though and I definitely want to do more of these... but I need to stop the "working out" and start the "training"... I've been really half-ass about everything this past year.


I'm only in a handful of pics but here they are. It was windy and my hair is wild as it is lol
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T

travisbickle

Member
I've decided to drink whey protein before and after my workout every day I work out. Does that sound like a good idea? It's Weiner protein plus.
 
N

Natural

Member
So I aim to carry on with my bulk for the next two months up until December. Is three months enough to successfully cut? I want to be ready for my holiday in march but having never done a cut before, was hoping I can get some advice from those of you who have successfully cut.
 
M

MjFrancis

Member
Cheeto said:
Did that friendly Strongman competition last friday, ended up getting a disappointing 2nd place. I killed 3 out of the 5 events and then fell off hard on the last two. One of the last two was the sled pull which I'm normally pretty strong at. I can usually do it hand over hand very quickly but this day I just didn't have the strength and had to two hand it which slowed me down significantly. And on the last event, the husafell carry, my grip strength failed me and I dropped the stone extremely early. But I did really well on the atlus stone load and farmer's carry getting first place with about 5 seconds to spare on each. It was a lot of fun though and I definitely want to do more of these... but I need to stop the "working out" and start the "training"... I've been really half-ass about everything this past year.
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Congrats Cheeto, I'm glad you had fun. A training mentality should lay the groundwork for a first place victory next time around.

I'm not built for the strongman comps, but they always looked like they were enjoyable romps, moving heavy things around for an afternoon outside.
 
L

Luscious LeftFoot

Member
Natural said:
So I aim to carry on with my bulk for the next two months up until December. Is three months enough to successfully cut? I want to be ready for my holiday in march but having never done a cut before, was hoping I can get some advice from those of you who have successfully cut.
Click to expand...

If you know you're body and your diet is dialed in 12 weeks @ 1-2 pounds a week is perfect.
 
C

Cheeto

Member
MjFrancis said:
Congrats Cheeto, I'm glad you had fun. A training mentality should lay the groundwork for a first place victory next time around.

I'm not built for the strongman comps, but they always looked like they were enjoyable romps, moving heavy things around for an afternoon outside.
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It is a lot of fun, which is crazy considering how exhausted you are after each event. I lost about 90% of my vision after one event as I almost blacked out. I laid on the ground for about 30 seconds after my last tire flip as 'jump-lunged' forward to get it over in time... because I physically could not lift myself off the ground, there was no energy left. It crazy how a small amount of competition will drive you push yourself way further than you've ever gone.
 
X

X-Frame

Member
SeigO said:
Huh I just checked I didn't realize that soy milk has a decent amount of calories and protein. I've never tried it, but I always thought that it was just a crappier version of skim milk.

And I stupidly mix my protein powder with as little milk as possible because I imagine it will be difficult to drink if I mix it with water.
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Stay away from Soy.

Either grab lactose free milk, or you can easily buy coconut or almond milk (I drink the latter yet both taste great).

And if you're having trouble meeting you're calorie requirements there's always nuts, seeds, hard boiled eggs, etc.

Have some almonds, walnuts, pumpkin seeds or whatever (preferably not peanuts) and snack throughout the day. They're very calorie dense.
 
D

Domino Theory

Crystal Dynamics
Just a thought I had today: what's the scientific backing to needing simple carbs after a workout? The more I thought about that today, the more I realized that it seems to be conventional wisdom and "everybody's doing it", but I haven't sat down and really read or thought about the scientific backing to needing simple carbs right after a workout.

Any help or links you guys can supply me with?
 
B

Bealost

Member
I believe the quick and dirty idea is that post workout carbs help to replenish your muscle glycogen (which you depleted during your workout) allowing your body to use any protein you ingest to be used to help build muscle instead of replenishing the glycogen itself.
 
S

SeigO

Banned
So today I noticed that my gym has those black padded things you can stick on your chest for towel benching. I never have a spotter so I usually can't do as much weight as I'd like to when benching.

Will I still get the same benefit from towel benching with heavier weights over regular benching or is it something I should only do once a week?
 
J

J Tourettes

Banned
Been taking ZMA for a few weeks now and think I'm going to come off it. My sleep isn't very good at the best of times, hence my interest in ZMA. However, for the past week or so I wake up very early with a stonking erection and cannot get back to sleep.
 
S

snoopen

Member
J Tourettes said:
Been taking ZMA for a few weeks now and think I'm going to come off it. My sleep isn't very good at the best of times, hence my interest in ZMA. However, for the past week or so I wake up very early with a stonking erection and cannot get back to sleep.
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Ahh, I get that without any supplement assistance sometimes.. Just too much testosterone. Can't just roll over :(
 
J

J Tourettes

Banned
snoopen said:
Ahh, I get that without any supplement assistance sometimes.. Just too much testosterone. Can't just roll over :(
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I suppose I should just try knocking one out but I can't be arsed dealing with the mess at that time in the morning.
 
Y

Ydahs

Member
Just bought a portable chin up bar, the one that you place in your doorways with out actually screwing it in. Here's a video of it.

Works good so far. Since I placed it outside my gaming room, I do a few whenever I enter or leave. It's not much, but it should help me strength my upper back. The issue is, I've never been good at doing pull ups/chin ups, so I've got to focus on getting the technique right.
 
E

Enco

Member
Chicken cooked in foil is amazing.

1. Buy pack of frozen skinless, boneless chicken breast
2. Thaw out a breast or two over night in the fridge
3. In the morning, take it out of the fridge (if your fridge is cold) and leave it somewhere in your kitchen to guarantee it is properly thawed
4. When you come back from work/school, tear some aluminium/tin foil and place the chicken breast in it. Add pepper, salt, virgin oil and anything else you like
5. Wrap the foil around the chicken loosely and place it on a tray
6. Set the oven to 180 and leave it for 30 mins

Result = best chicken ever

Also, minimal cleaning up and minimal skill required.
 
A

Alpha-Bromega

Member
Ydahs said:
Just bought a portable chin up bar, the one that you place in your doorways with out actually screwing it in. Here's a video of it.

Works good so far. Since I placed it outside my gaming room, I do a few whenever I enter or leave. It's not much, but it should help me strength my upper back. The issue is, I've never been good at doing pull ups/chin ups, so I've got to focus on getting the technique right.
Click to expand...

i think you'd be much better off having a system in place, rather than something so infrequent (regardless of how often you leave the game room to do whatever)
 
R

Revoh

Member
I'm a skinny fat guy trying to lose some fat, what results can I expect from doing just HIIT training a few days a week and eating healthy? Can somebody recommend me a routine, I can walk/jog/sprint in a park near my house.
 
C

cuevas. PhD.

Member
rodrigoviola said:
I'm a fat guy trying to lose some fat, what results can I expect from doing just HIIT training a few days a week and eating healthy? Can somebody recommend me a routine, I can walk/jog/sprint in a park near my house.
Click to expand...

Fixed. If you just want to do HIIT, do 30 second sprints - 30 second rest for 15 minutes with a nice warm up and cool down.
 
M

MjFrancis

Member
Domino Theory said:
Just a thought I had today: what's the scientific backing to needing simple carbs after a workout? The more I thought about that today, the more I realized that it seems to be conventional wisdom and "everybody's doing it", but I haven't sat down and really read or thought about the scientific backing to needing simple carbs right after a workout.

Any help or links you guys can supply me with?
Click to expand...
Muscle Growth and Post-Workout Nutrition by Lyle McDonald

Ask and ye shall receive. No broscience with Lyle. Keep in mind he does mention protein alone is superior to carbohydrates alone. The whole article is an interesting and informative read, though, so go through the whole thing if you can. Peruse through his whole website if you desire - it's all a treasure trove of nutrition and fitness-related knowledge.
 
P

Petrie

Banned
Can someone recommend a good body fat % monitor from Amazon? My gf is obsessed with the numbers, and is too focused on the scale. I figure giving her a more relevant number to focus on will help. Just something decent for a good price.
 
J

J Tourettes

Banned
EviLore said:
Oh wow, this Fitocracy site is really cool. We should get a separate thread going with a NeoGAF group. Best use of operant conditioning ever ;b
Click to expand...

Did you just volunteer? :p

I'm out of invites now and am not sure when they give you more.
 
S

sebajuNujabes

Member
rodrigoviola said:
I'm a skinny fat guy trying to lose some fat, what results can I expect from doing just HIIT training a few days a week and eating healthy? Can somebody recommend me a routine, I can walk/jog/sprint in a park near my house.
Click to expand...
9yNu2.png

Redid this from a T-nation article. If you've been inactive for a while, then I'd suggest getting into the habit of running first; HIIT can be brutal. As for seeing results, it depends partly on your genes and partly on your approach. As long as your working hard and eating right you should see subtle differences within a few weeks; it may be longer if you're prone to hold fat. Just take progress pictures and stick with it, and you'll get there when you get there.
 
P

Petrie

Banned
Alpha-Bromega said:
i think you'd be much better off having a system in place, rather than something so infrequent (regardless of how often you leave the game room to do whatever)
Click to expand...
a few people here told me a couple weeks back that having a pullup bar and doing a few whenever I pass by it would be beneficial to me, in addition to any other training im doing. Is this not true? I like to do my cardio (which is DDR, say what you will, it mimicks HiiT and is way more fun) and in between songs do a few pullups. Am I doing myself a disservice?
 
C

cuevas. PhD.

Member
Anyone have a good read about heart rates? I've only been able to find simple explanations about training in the 90%+ range.

I've been measuring my HR in the mornings when I wake up and it's been in the upper 40's. I do HIIT 4 times a week after lifting for 13:20. I do 30 seconds train/rest with a 50 second sprint to finish it off at the end. By the end of my second sprint I have my heart rate around 185 and keep it above 180 for the next 12 minutes. At the end of each sprint I get around 193~. By the end of my :50 finish I get close to 200. I haven't had a heart attack yet and after a month my legs have stopped getting sore. While I've been lifting for years, taking care of my cardiovascular system is new to me. I'm not sure if I should be doing more endurance training.
 
X

X-Frame

Member
Petrie said:
a few people here told me a couple weeks back that having a pullup bar and doing a few whenever I pass by it would be beneficial to me, in addition to any other training im doing. Is this not true? I like to do my cardio (which is DDR, say what you will, it mimicks HiiT and is way more fun) and in between songs do a few pullups. Am I doing myself a disservice?
Click to expand...
What you're doing is fine, just keep track of total weekly reps and try and add more each week, or however you want to progress.
 
M

MjFrancis

Member
Petrie said:
a few people here told me a couple weeks back that having a pullup bar and doing a few whenever I pass by it would be beneficial to me, in addition to any other training im doing. Is this not true? I like to do my cardio (which is DDR, say what you will, it mimicks HiiT and is way more fun) and in between songs do a few pullups. Am I doing myself a disservice?
Click to expand...
I'll second X-Frame's recommendation. High frequency training can be very beneficial. Just keep up with good form and you should be fine. And like he said, write it all down.

I managed to hit 19 consecutive chin-ups today. I haven't done more than 12 in weeks, so it even surprised me as I blasted my previous personal bests. I owe it all to high frequency training - doing a relatively small quantity of my maximum reps frequently throughout the week. I've been tracking my numbers week by week, too and I'm averaging about 200 - 250 reps per week. A little less than my peaks of 300+.
 
R

Revoh

Member
So I did my first HIIT workout today and it couldn't have gone worse.. Let me just start by saying that I'm not in good shape and I have the energy of a 16 year old dog waiting to be put to sleep. But I want to change that so:

I went to the park and walked around a few times then started jogging a little bit to warm up. My idea was to sprint "for my life" for 10 seconds then jog 1 minute, and repeat this 10 times and call it a day. The first sprint went well, second time my breath was out of control, and the third time my legs couldn't sync with my brain.. in the middle of it I was like "STOP RIGHT NOW!" but I couldn't control it, so I fell really bad hitting my elbow and knee against the ground. It hurts like shit right now. The moral of the story is that I probably should start doing low level cardio first, then increment little by little, week by week.

PD: Sorry about my english.
 
K

Kerrinck

Member
Ok, need some help once again.
After the advices last week, I started the SS program.
The only problem is that my gym does not have a squat rack. Sounds crazy but it is pretty rare to see people performing squats in here, mostly women and on the smith machine.
My only option in there is using the smith machine. Would that work? I was reading the wiki and it says to avoid it so I was wondering if it really is that bad.
 
I

IceCold

Member
Kerrinck said:
Ok, need some help once again.
After the advices last week, I started the SS program.
The only problem is that my gym does not have a squat rack. Sounds crazy but it is pretty rare to see people performing squats in here, mostly women and on the smith machine.
My only option in there is using the smith machine. Would that work? I was reading the wiki and it says to avoid it so I was wondering if it really is that bad.
Click to expand...

Smith machines are not so good because a lot of what makes exercises like squats, bench press etc. great is that a lot of muscles are used just to stabilize the barbell. With smith machines you don't need to stabilize anything so it's not working as many muscles. There's also the problem that if you have a stronger arm or leg, you'll be pushing more with your stronger limb without you noticing it.
 
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