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[Veidt]

So Gaf.
Do I take protein shakes on the days I'm not working out/doing cardio?
And do I take the same amount/frequency of dosage?
At the moment, I take them in mornings and right after workout.
And what type of cardio would you recommend? Right now, I'm running stairs. But don't have any idea as to how long I should keep at it per day.

 

[rando14]

So Gaf.
Do I take protein shakes on the days I'm not working out/doing cardio?
And do I take the same amount/frequency of dosage?
At the moment, I take them in mornings and right after workout.
And what type of cardio would you recommend? Right now, I'm running stairs. But don't have any idea as to how long I should keep at it per day.

- Yes. If you're planning on putting on muscle at a respectable rate, you need to make sure you have a steady source of protein. On days you exercise, you'll want more carbs/fat for energy, and lesser on days you do not work.
- High intensity interval training. Complexes, tabata, Insanity, sprinting, whatever.

 

[reilo]

So Gaf.
Do I take protein shakes on the days I'm not working out/doing cardio?
And do I take the same amount/frequency of dosage?
At the moment, I take them in mornings and right after workout.
And what type of cardio would you recommend? Right now, I'm running stairs. But don't have any idea as to how long I should keep at it per day.

You should be eating just as well if not better on your off-days. That's when your muscles are healing/growing, and therefore you need to supply your body with a constant amount of good nutrients.

 

[Veidt]

Thanks.
So that's same amount protein and less carbs for days off then.

As for the cardio. Im just thinking of sticking with my current routine of stairs, and increasing my endurance for it gradually. Would this be alright?

 

[Mecha_Infantry]

I was hitting chest today but decided to hit a rear lat spread pose. I still want to get bigger, Dorian Yates style, but I need to do some major cutting after my next bulk ends

 

[MjFrancis]

Nice lat spread. Nice avatar. A++ poster, would reply again.

 

[Price Dalton]

Any advice here for naturally increasing testosterone? By this I don't mean taking Dat Dere Celltech. I mean types of food/lifestyle changes/etc.

To put it basically I had my testosterone levels checked because I've been exhibiting symptoms of hypogonadism and generally have no desire for anything. The results came back with 428. I believe the average of a man my age is around 600, and the healthy range is about 300-800. The doctor wouldn't give me TRT or anything unless it was under 300.

Maybe I'm ignorant of how this works, but I'll clean up my diet, make some lifestyle changes and get another check next year to see what's up.

Eat eggs (cholesterol is a sex hormone precursor) and liver (adequate vitamin A, particularly retinol, is essential for testosterone production; check out this heavily sourced article for details) if you aren't already.

How's your vitamin D status? If you don't get sunlight every day, you might try adding a few thousand IUs of vitamin D3, which can increase testosterone levels in men.

Zinc and selenium also figure into testosterone production. Eat some wild salmon, brazil nuts, and oysters (or supplement with both minerals).

Get good solid sleep and watch your stress.

 

[MrToughPants]

Feel like shit now 297x20 full squats after FS, 200x DB rows and a bunch of BB/DB shrugs.

 

[parrotbeak]

Feel like shit now 297x20 full squats after FS, 200x DB rows and a bunch of BB/DB shrugs.

Sounds intense. How's your hip doing?

 

[MrToughPants]

Sounds intense. How's your hip doing?

Better but I still can't do deadlifts with any decent weight. I tried them the other week and stopped at 375x5. I compensate with rows and pull/chinups. My back actually looks much better now since I began doing those exercises.

I started 20x squats about two weeks ago and began light with 110kg/242 so my body would adapt to the volume. I move up by 5-10kg per session like Friday I did 275 and today 297. Next time i'll try 140/308 if I feel good.

Also I finally began training my biceps after not touching them for about 3 years.

 

[sebajuNujabes]

Anyone ever experience nausea after a high intensity workout? It wasn't a HIIT workout per say; basically you perform 13 exercises for max reps for 1 minute each, then rest for 15 secs between exercises(Do this circuit twice). Well, anyway, I felt like I wanted to throw up when I finished, and I rarely get that feeling. Will it pass once I've done this workout enough times?


Also more people should run barefoot. Christ it's so good. Joint pain's gone, misc. muscles are getting a good work over, and I feel lighter/more free when I'm barefoot. I'm going to have to burn my other running shoes.

 

[parrotbeak]

Sounds like a form of tabata but in a circuit. Tabatas are really tough because you are always pushing yourself to do more reps, so it doesn't get easier. What exercises are being done?

As for nausea, I think your body will probably stop you from pushing yourself to the point of nausea once it starts recognizing it. Adaptation is part of it also, but I think a big part is subconsciously not pushing as hard. You'll continue to add reps if you do it all the time though but you could probably add even more and feel nauseous every time (not that this is what you want). That's what I think from my time doing tabatas anyway.

 

[balddemon]

Anyone ever experience nausea after a high intensity workout? It wasn't a HIIT workout per say; basically you perform 13 exercises for max reps for 1 minute each, then rest for 15 secs between exercises(Do this circuit twice). Well, anyway, I felt like I wanted to throw up when I finished, and I rarely get that feeling. Will it pass once I've done this workout enough times?.

I've always assumed feelings like that to be normal, and if I ever don't feel sick after such a workout, the next time, I go harder. Actually now I think about it, maybe what I feel isn't so much nausea, as much as it is just exhaustion...

 

[cdyhybrid]

Need some food advice, Fitness-GAF. Just scored a Foreman so I'm going to start eating chicken breasts over rice regularly, but I need something to give the meal a little flavor, since it'd be pretty bland plain. I was thinking hot sauce, but I'm always looking for suggestions!

 

[reilo]

Check me out bro, about to put 225s on this bitch! About to squat this motherfucker, yeah!

*quarter inch of squatting later*

WOOOOOOH!

smh.

 

[balddemon]

Check me out bro, about to put 225s on this bitch! About to squat this motherfucker, yeah!

*quarter inch of squatting later*

WOOOOOOH!

smh.

...like 225lbs total?

 

[reilo]

...like 225lbs total?

Yep, and still only did less than a quarter squat.

 

[balddemon]

Yep, and still only did less than a quarter squat.

Consider me

Spoiler

very

impressed. Love those guys. My favorite is when people do the same thing, but for bench. 250lbs (for real) impresses me, at least until you only go down 3 inches.

edit: wow this is a super elitist post (in my eyes)...GAF is overpowering my brain~

 

[Mecha_Infantry]

Nice lat spread. Nice avatar. A++ poster, would reply again.

Haha

Thank you sire

 

[RumblingRosco]

I literally vomited after lifting today for the first time in my 3.5 years of weight training. Thankfully, I felt it coming and hung out in the locker room near the garbage for a bit, hurled a few times, and felt much better afterwards. I've lost a lot of weight (both fat and muscle) in the past 6 months due to my lack of eating right / lifting often enough, but I'm doing what I can to maintain my lifts. Grad school is a killer let me tell you.

 

[Le-mo]

• Age:21
• Height:5'4
• Weight:142
• Goal:120ish
• Current Training Schedule: P90X Lean Program which involves a lot of cardio exercises with two weight training sessions every other day
• Current Training Equipment Available: Pair of 10/15/20/25 dumbbells and pullup bar
• Comments: My main goal is to lose weight, specifically the stomach, but I know that you can't just target that one specific area. I've been an avid weight lifter for about 4 years now but it has always been on and off. I would workout for a few months then stop and the cycle would repeat itself. This time I am determined to see it through all the way. My current eating schedule is to have three meals a day with the last meal coming after my workout which consists mostly of fruits, veggies and meat. Are there any supplements I should take that will give me faster results or more energy?

 

[Brolic Gaoler]

Anyone ever experience nausea after a high intensity workout? It wasn't a HIIT workout per say; basically you perform 13 exercises for max reps for 1 minute each, then rest for 15 secs between exercises(Do this circuit twice). Well, anyway, I felt like I wanted to throw up when I finished, and I rarely get that feeling. Will it pass once I've done this workout enough times?


Also more people should run barefoot. Christ it's so good. Joint pain's gone, misc. muscles are getting a good work over, and I feel lighter/more free when I'm barefoot. I'm going to have to burn my other running shoes.

When I was a runner I would run so hard I would throw up while running (and not stop). That was back when I was running 5:15 min miles though.

Now that I lift, one time when I was doing a DL I nearly chooked when I did 405.

If you're getting that way during/after a workout and it's not because you ate 10 min before working out, then IMO you did it right.

 

[industrian]

Eat eggs (cholesterol is a sex hormone precursor) and liver (adequate vitamin A, particularly retinol, is essential for testosterone production; check out this heavily sourced article for details) if you aren't already.

How's your vitamin D status? If you don't get sunlight every day, you might try adding a few thousand IUs of vitamin D3, which can increase testosterone levels in men.

Zinc and selenium also figure into testosterone production. Eat some wild salmon, brazil nuts, and oysters (or supplement with both minerals).

Get good solid sleep and watch your stress.

Stress and sleep... yeah, I work for an Asian software company so you can guess what's up.

I'm in an office for 9-10 hours a day, so the sunlight thing may be fucking me up. That and I'm from Scotland so me and sunlight aren't really on speaking terms.

I've started eating a lot more fruit, like bananas and oranges (they're ridiculously cheap here). If I had a cooker in my apartment I'd eat a lot more eggs and generally have a lot more options. For vitamin A I'll just eat a lot of carrots and lettuce.

 

[MjFrancis]

Haha

Thank you sire

I've never seen anyone with a disproportionately large back. Ever. The only thing a large back can do is complement whatever you've got going on up front, be it overwhelming traps or lats that you could glide with.

I think Matt Kroc has expressed similar sentiments before.

Anyways, keep that up. If I had to choose one general area of my body to hypertrophy, the back would be it.

 

[sebajuNujabes]

Sounds like a form of tabata but in a circuit. Tabatas are really tough because you are always pushing yourself to do more reps, so it doesn't get easier. What exercises are being done?

Kettlebell swings, squats, weighted lunges, pullups, shoulder presses, dips and various types of pushups.

I've always assumed feelings like that to be normal, and if I ever don't feel sick after such a workout, the next time, I go harder. Actually now I think about it, maybe what I feel isn't so much nausea, as much as it is just exhaustion...

When I was a runner I would run so hard I would throw up while running (and not stop). That was back when I was running 5:15 min miles though.

Now that I lift, one time when I was doing a DL I nearly chooked when I did 405.

If you're getting that way during/after a workout and it's not because you ate 10 min before working out, then IMO you did it right.

Cool, thanks. Just wanted to make sure I wasn't dying.

 

[Brolic Gaoler]

300 (bench) 5x5 didn't go as well as I'd hoped today.

It ended up being 5, 5, 4, 3, 3, 3, 2.

Not that bad, but I'll be revisiting again next week. Hopefully it's tightened up more by then.

At least I can officially say I'm legitimately doing 300 for reps now.

 

[oxrock]

I've decided recently that I really want to incorporate fight training into my daily life, however this is kind of wrecking my established workout routine. I fight train Tues-Sat for 2 hours each session. Generally speaking, it's heavy cardio.

My old routine was simple. On weekdays I'd bike for an hour a day and then swim for an hour a day and weight lift in tues/thurs. I'm generally in pretty bad shape but luckily I've maintained a great deal of my muscle mass. My main focus was trying to lose weight/increase cardio while finally addressing muscles I've always ignored. (Just minor maintenance on major motions such as bench and squats) My biggest concern was working on my lats because I've never in my life done pullups being as I've always been heavy. This has lead to my back being extremely weak in comparison to the rest of my body.

First day of training my sensei hears about all the exercise I did that day and immediately says I need to drop something. I happen to agree because I'm really dragging ass and I don't want to over work myself. Just to give everyone an idea of what I'm talking about here, I'm going to copy my fitocracy status for that day so please forgive the length.
# Swimming:

* 0:30:00 || 25 laps (25m) (+144 pts)
* Got a wicked cramp in my left calf, stopped early

# Leg Press:

* 250 lb x 5 reps (+35 pts)

# Pull-Up:

* 5 reps (+61 pts)
* 5 reps (+61 pts)
* 5 reps (+61 pts)

# Cycling:

* 1:00:00 || 6 mi (+104 pts)

# Machine Chest Fly (Pec Deck):

* 180 lb x 10 reps (+24 pts)

# Cable Hammer Curls - Rope Attachment:

* 150 lb x 5 reps (+17 pts)
* 150 lb x 5 reps (+17 pts)
* 150 lb x 5 reps (+17 pts)

# Smith Machine Overhead Shoulder Press:

* 150 lb x 5 reps (+30 pts)
* 150 lb x 5 reps (+30 pts)
* 150 lb x 5 reps (+30 pts)

# Smith Machine Bench Press:

* 290 lb x 3 reps (+71 pts)

# Cable Crossover:

* 180 lb x 10 reps (+24 pts)
* 180 lb x 10 reps (+24 pts)
* 180 lb x 10 reps (+24 pts)

# Kickboxing:

* 2:00:00 (+400 pts)

Now mind you, I'm a 308lb 27 year old who hasn't really exercised worth a damn since I was 18. This is more than I should really be doing. That being said, what would be reasonable? Things to consider:
1) I really don't want to weight train on days I fight train
2) My bicycle kicked the bucket so I'd have to use a stationary bike if I was to resume cycling
3)My cardio is shit. I've been trying but it's god aweful.
4) I tried running while 360 lbs and had EXTREME issues with my knees, little wary about running now.

Help me come up with something manageable fitness gaf!

P.S. At my disposal are dumbbells up to 50 lbs and crappy machines because my college isn't manly enough for proper weights.

P.P.S. I talk to people in the weight room all the time and correct any issues I see. It's a great way to start a conversation with women and many guys I correct are actually really appreciative and seek out my advise in the future.

 

[Brolic Gaoler]

Yeah, if you're training to fight, everything changes. You're gonna have to talk to other fighters/people who do fight training to find what's best for you. There's so many more factors such as weightclass, style of fighting, etc. that what you do for lifting is going to entirely depend on those.

Yamato used to post here all the time, and he did MMA training a lot. Too bad he's not here anymore for some reason.

I used to MMA train, but when I did, the only outside work I did was cardio.

 

[kylej]

I don't know why I enjoy browsing random YouTube fitness videos as much as I do.

http://www.youtube.com/watch?v=o2gO2OIsjn4&feature=related

sick belt, sick wifebeater, sick shoes, sick hair, sick form.

 

[rando14]

300 (bench) 5x5 didn't go as well as I'd hoped today.

It ended up being 5, 5, 4, 3, 3, 3, 2.

Not that bad, but I'll be revisiting again next week. Hopefully it's tightened up more by then.

At least I can officially say I'm legitimately doing 300 for reps now.

Hey nice! 300 is a cool benchmark. How much do you weigh?

--

I'm on my way to 3x bw deadlifts and I'm finding that my grip is just not cutting it. I typically do under-over for my heaviest lifts, but I was curious if anyone here who deadlifts heavy uses the hook grip with any success? I've heard mixed things about them, like they really hurt your thumbs. Just wondering I guess.

Also, in other news, I discovered the beauty of cottage cheese and honey. Delicious! I'd recommend it to those who hate plain cottage cheese.

 

[Akim]

Hey guys, I have a couple of random fitness questions. I do starting strength, but on my off days I like to do some abs for fun. After I do weighted incline situps my gut hurts a ton and it feels like I'm gonna puke. Also, when I do cardio, such as running, I get really itchy. Is this stuff normal?

 

[rando14]

Hey guys, I have a couple of random fitness questions. I do starting strength, but on my off days I like to do some abs for fun. After I do weighted incline situps my gut hurts a ton and it feels like I'm gonna puke. Also, when I do cardio, such as running, I get really itchy. Is this stuff normal?

The gut hurt is, for me, a good sign my abs have been properly taken care of. I typically get them after weighted pullups and chinups.

As for itchiness, that's strange, but it doesn't sound like it's harmful unless it's really impeding your cardio.

 

[Brolic Gaoler]

Hey nice! 300 is a cool benchmark. How much do you weigh?

--

I'm on my way to 3x bw deadlifts and I'm finding that my grip is just not cutting it. I typically do under-over for my heaviest lifts, but I was curious if anyone here who deadlifts heavy uses the hook grip with any success? I've heard mixed things about them, like they really hurt your thumbs. Just wondering I guess.

Also, in other news, I discovered the beauty of cottage cheese and honey. Delicious! I'd recommend it to those who hate plain cottage cheese.

I'm 235.

I'm neigh certain my 1rm is around 380-400 by now.

 

[Deleted member 12837]

Well, a little bit of chalk and switching my grip closer to my fingers and farther from my palm at the suggestion of my lifting buddy did wonders for my deadlifts. No trouble at all today, and I even moved up in weight : )

 

[Brolic Gaoler]

Well, a little bit of chalk and switching my grip closer to my fingers and farther from my palm at the suggestion of my lifting buddy did wonders for my deadlifts. No trouble at all today, and I even moved up in weight : )

Yeah, that will save you some callus issues on your palms as well.

 

[oxrock]

Dislocated my shoulder last night during sparring and today my whole body is sore. *sigh*
Bjj tonight is going to be fucking brutal. Any tips for insanely fast recovery? =)

 

[FallingEdge]

After 2+ months of fucking around, I'm finally heading back to the gym. Vegas and EVO ruined me =/

Obviously I will be starting with lighter weights but I feel like focusing more on squats/lower body for the next few months. I have been doing 5/3/1 for the majority of the year but I feel like starting Greyskull LP Until the end of the year. Just to get back into the swing of things. Lose this gut and regain the muscle I have lost. I wanted to do Layne Norton's PHAT but that won't be happening haha.

 

[sebajuNujabes]

Hey guys, I have a couple of random fitness questions. I do starting strength, but on my off days I like to do some abs for fun. After I do weighted incline situps my gut hurts a ton and it feels like I'm gonna puke. Also, when I do cardio, such as running, I get really itchy. Is this stuff normal?

Have you just started cardio/fitness in general? I remember when I first started out I got the itches. My body wasn't used to sweating in certain places and increased blood flow caused by rigorous exercise. It went away with time.

 

[Bit-Bit]

I've got great news! My abs are finally starting to show! After this morning's workout, I was in the shower and looked at the mirror and was like "daaaaaaamn".

Crazy part is, is that it's mostly diet. I haven't done cardio in over a month. Just weighted workouts twice a week and a body workout during the middle of the week.

My goal was to have a six pack by December. God damn it feels good to see some results after all this time.

 

[EviLore]

Dislocated my shoulder last night during sparring and today my whole body is sore. *sigh*
Bjj tonight is going to be fucking brutal. Any tips for insanely fast recovery? =)

Best tip for fast recovery, don't dislocate your shoulder ;b

As for your previous post, obviously you need to cut down on volume, but I find that when I'm doing BJJ I need to limit weightlifting to 1-2x a week max, especially if I'm training 3x a week or more, or things start to break down. Cardio remains on the table though. Running isn't the best still because of your weight, so I would just be content with any other kind of cardio.

That only goes for heavy compound lifts though. If you want to work your pullups and so forth it wouldn't be a big deal, just probably want to avoid full body soreness/weakness going into kickboxing/bjj/mma class since it'll limit your effectiveness. Conditioning is so much more important for you right now than strength anyhow.

 

[MjFrancis]

@Bit-Bit

Congrats. Abs are most definitely made in the kitchen. You still need to hypertrophy the muscles to some degree (depending on one's aesthetic preference), but a solid diet is the biggest factor in getting abdominal definition. There's marathon runners without prominent abdominal development, so some sort of abdominal work is warranted, even if it's just isometric contraction with squats and deadlifts or whathaveyou.

 

[oxrock]

Best tip for fast recovery, don't dislocate your shoulder ;b

As for your previous post, obviously you need to cut down on volume, but I find that when I'm doing BJJ I need to limit weightlifting to 1-2x a week max, especially if I'm training 3x a week or more, or things start to break down. Cardio remains on the table though. Running isn't the best still because of your weight, so I would just be content with any other kind of cardio.

That only goes for heavy compound lifts though. If you want to work your pullups and so forth it wouldn't be a big deal, just probably want to avoid full body soreness/weakness going into kickboxing/bjj/mma class since it'll limit your effectiveness. Conditioning is so much more important for you right now than strength anyhow.

The stupid thing is that I didn't feel it dislocate at the time. an hour or two later I was in massive pain though. My body is funky though. I was at the computer earlier with my head resting on my fist. I pull my head away and the joint where my middle finger connects with the main body of my hand must of been dislocated. It was stiff, swollen and made unnerving grinding noises when I moved it. It looked like something was freely moving in there because I could watch a bulge go back and forth as I opened and closed my fist. That feeling keeps coming and going actually, really creepy.

 

[Feep]

So, this is a weird request.

I just found out that in eight days, I'll be taking part in a, uh, major televised competition. (I'll let you all know more closer to air-date.) The competition focuses on many things, but endurance and cardiovascular fitness (and a LOT of swimming) are absolute musts.

I'm pretty skinny, I can keep up on the basketball court, but I've never really done any devoted cardio training in my entire life, sadly enough. I know eight days isn't much, but can anything be done here? Should I even try?

If eight days is enough to make some appreciable difference, what do you guys recommend for me? I'll do anything you guys say; I'm pretty open the next week or so.

Help me, healthy-GAF!

 

[Jason's Ultimatum]

Is it crossfit or something?

 

[Feep]

Is it crossfit or something?

I'm not allowed to talk about it yet.

= D

 

[parrotbeak]

So, this is a weird request.

I just found out that in eight days, I'll be taking part in a, uh, major televised competition. (I'll let you all know more closer to air-date.) The competition focuses on many things, but endurance and cardiovascular fitness (and a LOT of swimming) are absolute musts.

I'm pretty skinny, I can keep up on the basketball court, but I've never really done any devoted cardio training in my entire life, sadly enough. I know eight days isn't much, but can anything be done here? Should I even try?

If eight days is enough to make some appreciable difference, what do you guys recommend for me? I'll do anything you guys say; I'm pretty open the next week or so.

Help me, healthy-GAF!

In my experience high intensity cardio is best for fast improvement. Hill sprints, tabatas, etc. Also build your lung capacity and oxygen efficiency by working underwater. Swimming underwater and running rocks are great. If you don't have access to water, hold your breath while sprinting. Just my opinion, never had to get into cardio shape in that short a time for a specific purpose, but I always feel in better cardio after doing HIIT and underwater.

 

[abuC]

I think Im going to start doing only body weight training with light weight lifting, been watching those Hannibal for King videos and the stuff he's doing is crazy.

 

[IceCold]

I've got great news! My abs are finally starting to show! After this morning's workout, I was in the shower and looked at the mirror and was like "daaaaaaamn".

Crazy part is, is that it's mostly diet. I haven't done cardio in over a month. Just weighted workouts twice a week and a body workout during the middle of the week.

My goal was to have a six pack by December. God damn it feels good to see some results after all this time.

What type of food are you eating and avoiding to get those results?

 

[Jason's Ultimatum]

Probably a high protein low carb diet.

 

[Domino Theory]

Eat eggs (cholesterol is a sex hormone precursor) and liver (adequate vitamin A, particularly retinol, is essential for testosterone production; check out this heavily sourced article for details) if you aren't already.

How's your vitamin D status? If you don't get sunlight every day, you might try adding a few thousand IUs of vitamin D3, which can increase testosterone levels in men.

Zinc and selenium also figure into testosterone production. Eat some wild salmon, brazil nuts, and oysters (or supplement with both minerals).

Get good solid sleep and watch your stress.

And watch porn.