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[BoobPhysics101]

I can't recall but did someone suggest Twinlab protein powder in this thread? I'm about to run out and I need some more.

I can vouch for it. I bought 15 lbs of it for $74 on Amazon a couple of months ago. It tastes fucking amazing in chocolate with milk ESPECIALLY if you put a scoop of peanut butter in it and throw it in a blender.My friend works for the company that manufactures the protein for Twinlabs (Scilabs) and it's really good stuff.

Also, I may have the opportunity to train for free with Tito Ortiz at his gym. I am thinking about doing that when I move since I think it could really increase my functional core strength since BJJ and the other martial arts he trains in are pretty hardcore.

 

[mr stroke]

Do any of you guys know of any HIIT based barbell workouts a la xfit style. I might add a HIIT day to my current protocol to speed fat loss.

If you are looking for a couple barbell circuits to run try any of the Crossfit barbell work outs on the web. Particularly FRAN and NANCY if you want to really work yourself.

 

[game]

What?

On BB reviews are great, but I buy vanilla cream. I tried chocolate, and it tastes like chocolate cake batter.

http://www.bodybuilding.com/store/six-star-pro/whey-protein-plus.html

God, what a rip off ON is now. Fuck that.

And I finally got some sun on my pale ass at the pool today. All oiled up, looking shredded. Women were like, ":O".

You can get ON for the same price, if not cheaper.

You just have to have an eye out for deals. I have a fuck load of ON at my house from all the times it popped up on SlickDeals

Amazon as has promotions on it all the time + free shipping + no tax (right now it is only 5 dollars more than what you posted, making it probably cheaper if you factor in tax and shipping)

 

[BoobPhysics101]

You can get ON for the same price, if not cheaper.

You just have to have an eye out for deals. I have a fuck load of ON at my house from all the times it popped up on SlickDeals

Amazon as has promotions on it all the time + free shipping + no tax (right now it is only 5 dollars more than what you posted, making it probably cheaper if you factor in tax and shipping)

ON doesn't do subscribe and save promos on Amazon anymore. They have let their popularity get to their head and want to charge more money. Fuck 'em.

 

[Jason's Ultimatum]

You can get ON for the same price, if not cheaper.

You just have to have an eye out for deals. I have a fuck load of ON at my house from all the times it popped up on SlickDeals

Amazon as has promotions on it all the time + free shipping + no tax (right now it is only 5 dollars more than what you posted, making it probably cheaper if you factor in tax and shipping)

I buy the 5 pound tub for $22.

 

[game]

I buy the 5 pound tub for $22.

Gotcha, although last time I purchased ON I got 2 tubs of 2 lbs for $25 of casein which is generally more expensive. Before that, I purchased 2 5lb (10 lbs total) for ~$50 of whey. Not sure if it was through Amazon.

At these prices, I'll take ON over other brands. Flavor and mixability wise, it is my favorite protein.

edit: updated prices after checking to make sure.

 

[game]

ON doesn't do subscribe and save promos on Amazon anymore. They have let their popularity get to their head and want to charge more money. Fuck 'em.

I got a good deal on ON like a month or so ago...but yeah it would have been better with subscribe and save.

 

[Jason's Ultimatum]

It sucks how all the other brands are expensive. I work at Sports Authority, and even with my 25% discount, the big mark up makes me say fuck no.

This doesn't seem bad:

http://www.allstarhealth.com/f/eas-...ource=google&utm_medium=GPS&utm_campaign=4470

 

[game]

It sucks how all the other brands are expensive. I work at Sports Authority, and even with my 25% discount, the big mark up makes me say fuck no.

This doesn't seem bad:

http://www.allstarhealth.com/f/eas-...ource=google&utm_medium=GPS&utm_campaign=4470

Not sure if this has been mentioned in the thread yet, but if you really want to get protein cheap, buy in bulk off of ebay.

 

[BoobPhysics101]

Not sure if this has been mentioned in the thread yet, but if you really want to get protein cheap, buy in bulk off of ebay.

Gotta be careful who you buy from. That's definitely a gray area.

 

[Amagon]

Long time lurker, first time poster in this thread.

I've started running 3-5 miles Mon-Fri while lifting each different muscle group each day. I've always been a runner but just started lifting a few weeks back. I also change my eating habits so it'll be more healthier, 3-5 meals a day, with the daily protein shake right after my work out. I weigh approx. 200lbs (down 5lbs since 3 weeks in training) , 5'10 with a thick body shape and a small stomach which I'm trying to get rid of. But should I keep on continuing my my training method or just drop the running for the time being? I'd always run before lifting which has never been a problem. I'm trying to get down to 180-185lbs as my goal but realy want to focus on building muscle too. I'm soo weak at the moment but I'm trying. And one more question, should I be drinking my protein shakes on my off days too?

Edit: Actually, today, I took a day off from the gym cause I haven't been feeling well at all and been in my bed. Only had breakfast (oatmeal, banana, greek yogurt) and just went to get some vanilla chai tea and a donut. I'm never get hungry, always had a small appetite but with the weather being crazier here, (living in NJ where its warm for the moment). I take multivitamins, Fish Oil, Vitamin D3 & Vitamin B12 everyday fyi.

 

[~Kinggi~]

Long time lurker, first time poster in this thread.

I've started running 3-5 miles Mon-Fri while lifting each different muscle group each day. I've always been a runner but just started lifting a few weeks back. I also change my eating habits so it'll be more healthier, 3-5 meals a day, with the daily protein shake right after my work out. I weigh approx. 200lbs (down 5lbs since 3 weeks in training) , 5'10 with a thick body shape and a small stomach which I'm trying to get rid of. But should I keep on continuing my my training method or just drop the running for the time being? I'd always run before lifting which has never been a problem. I'm trying to get down to 180-185lbs as my goal but realy want to focus on building muscle too. I'm soo weak at the moment but I'm trying. And one more question, should I be drinking my protein shakes on my off days too?

A lot of the advice i have gotten when trying to slim down with cardio while simultaneously bulking up muscle is you cant have it both ways. You might be naturally burning fat but if you are expecting rapid weight loss while looking muscular im not sure that will happen. I dont know much though so you should get a better opinion.

Also, ingesting the protein on the off days is just as important as that's when the body heals so the protein would go to use i imagine. If you ingest a lot of protein and dont use it over long periods of time (i dont know how long) then i think it turns to fat.

 

[Amagon]

A lot of the advice i have gotten when trying to slim down with cardio while simultaneously bulking up muscle is you cant have it both ways. You might be naturally burning fat but if you are expecting rapid weight loss while looking muscular im not sure that will happen. I dont know much though so you should get a better opinion.

Also, ingesting the protein on the off days is just as important as that's when the body heals so the protein would go to use i imagine. If you ingest a lot of protein and dont use it over long periods of time (i dont know how long) then i think it turns to fat.

Should running a mile or two a day be ok then? I can see why running and lifting weights can be counter productive if I'm trying to gain muscle but I don't want to lose my speed too.

 

[game]

Gotta be careful who you buy from. That's definitely a gray area.

not that hard to find out some good vendors

if you go to the BB.com forums, lots of the sellers are reviewed

or just check their ebay ratings

I have a friend who swears by buying protein on ebay. he buys it by like the 100lb.

 

[SeanR1221]

Her second day of the 5x5.

 

[Jason's Ultimatum]

lol@the guy doing push ups in the back.

 

[SeanR1221]

Hahaha I didn't even realize that.

 

[X-Frame]

So for the hell of it I signed up to MyFitnessPal.com because some girls in my office are on it and I was curious how many calories I was eating and my macros because I am maintaining 190 @ ~14% BF, 5'9".

It tells me I need to eat around 2,700 kcal a day to gain 1/2 pound a week (not listening to that, just figured I'd mention it). I ate 3,800 calories today since it was a workout day already. All the foods I picked were verified and I even checked the big players.

For example, my post-workout eggs & bacon & sweet potatoes hash-browns is 1,200 kcal by itself (eating it now). 7 eggs with slice of gouda cheese, 4 slices bacon, 2 small potatoes w/ eggs cooked in butter. Granted, half of my meals are usually protein shakes that apparently are 700 kcal each. 2 scoops protein, 2 tbsp peanut butter, banana, 1/2 cup oats, some almond milk and water.


I have been eating like this for the past 6 months or so and it got me from ~170 to my current ~190. Desk job, lift 3 times a week, otherwise sedentary.

Today it claims I ate 333 PRO; 147 FAT; 271 CHO. I am 1000 kcal over budget, but the biggy is I am 231 protein over budget.

 

[cuevas. PhD.]

A lot of the advice i have gotten when trying to slim down with cardio while simultaneously bulking up muscle is you cant have it both ways.
.

Unless you do leangains. Hehe.

 

[parrotbeak]

So for the hell of it I signed up to MyFitnessPal.com because some girls in my office are on it and I was curious how many calories I was eating and my macros because I am maintaining 190 @ ~14% BF, 5'9".

Haha, ya, I used that for maybe 9 months just to get a good idea of my calories. I ignored all their recommendations. You can reset the macro ratios.

 

[Cooter]

So the last few weeks I changed up my eating routine just because.....Why not? I'm pretty much set in to my shape and strength. I refuse to bulk. One of the main reasons is it's selfish in my financial situation and having 3 children.

My new eating patterns are as follows:

1st meal- sometime between 1-2
2nd - After training 6:30, post workout whey and Red Bull
Last meal 10, About 1,200 calories.

I usually go to bed stuffed and fairly full the next morning.

That's it.

Shooting for 180 in a week or two. We'll see. As long I get 10 muscles ups I'll be satisfied.

 

[Mr.City]

So the last few weeks I changed up my eating routine just because.....Why not? I'm pretty much set in to my shape and strength. I refuse to bulk. One of the main reasons is it's selfish in my financial situation and having 3 children.

My new eating patterns are as follows:

1st meal- sometime between 1-2
2nd - After training 6:30, post workout whey and Red Bull
Last meal 10, About 1,200 calories.

I usually go to bed stuffed and fairly full the next morning.

That's it.

Shooting for 180 in a week or two. We'll see. As long I get 10 muscles ups I'll be satisfied.

You're eating 1200 a day?

 

[reilo]

Yeah, 6'3 300 lbs summer of 2009--> 189 lbs currently. Hitting that high was the culmination of three years of working full time with NeoGAF (i.e. not leaving my damned apartment enough) and my terrible eating habits catching up with me.

I don't have any proper before pictures, but that's sort of a relief. I only have pics from 260 or so, and they're more effective than any horror film, haha, so I dare not think about what 300 was like.

Current goal is to get fit by the summer, for EviL Travels: Europe.

That's amazing. Good for you.

Three years in the grand scheme of things is nothing. I wish I took working out more seriously three years ago.

 

[Brolic Gaoler]

Think I'm having some PSOAS issues that are messing with my lower right back. Been stretching this evening. Think I got a little over zealous on squats on Monday. Stretching and NSAID pain relievers seem to be helping. Hopefully this doesn't interfere with DLs tomorrow.

You're eating 1200 a day?

That's his last meal. It looks like he's doing IF.

 

[abuC]

Should running a mile or two a day be ok then? I can see why running and lifting weights can be counter productive if I'm trying to gain muscle but I don't want to lose my speed too.

Do sprints instead of jogging for distance.

 

[Ripclawe]

myfitnesspal is awesome for keeping track of calories but go with your own calorie intake.

Question: Doing Madcow 5x5, and I have cut down on carbs to around 130-150 on rest days and workout days 200 but keeping protein the same (265 g) and upping the fat intake a bit.

Any downside because I am looking to lose weight for now than bulking up.

 

[X-Frame]

Haha, ya, I used that for maybe 9 months just to get a good idea of my calories. I ignored all their recommendations. You can reset the macro ratios.

I can? Oh hmm .. I'll look around and see if I can do that.

 

[J Tourettes]

Haha, ya, I used that for maybe 9 months just to get a good idea of my calories. I ignored all their recommendations. You can reset the macro ratios.

How do you reset the macro ratios?

 

[X-Frame]

That's his last meal. It looks like he's doing IF.

Nah, not doing LG but just a 12/12 fasting/feeding. Nothing specific.

How do you reset the macro ratios?

I just found it. You go to Goals, then at the bottom a green link Change Goals, and then you switch to Custom tracking and then you can switch things around.

 

[J Tourettes]

Nah, not doing LG but just a 12/12 fasting/feeding. Nothing specific.



I just found it. You go to Goals, then at the bottom a green link Change Goals, and then you switch to Custom tracking and then you can switch things around.

Thanks, have also changed.

 

[MjFrancis]

Nah, not doing LG but just a 12/12 fasting/feeding. Nothing specific.

Holy shit he doesn't eat for twelve whole hours? DOESN'T HE KNOW HIS MUSCLES WILL WASTE AWAY!?!?

Even when I don't stick to a strict IF schedule, which is more infrequent these days, the very least I follow is a 12 hour fast/12 hour fed schedule. Typically I do more of a 17 hour fast/7 hour fed schedule, it's just what works best for me. The post-workout feeding is glorious. Yesterday I had a protein shake that had two scoops of whey and half a tub of Greek yogurt in it, two bowls of homemade General Tso's chicken on rice, and a pint of green tea ice cream. And that was just one of three meals.

---

And it's good to see your old avatar back, parrotbeak. I was just getting used to the other ones but I have a permanent association of your character with that Machida family picture.

 

[gdt]

Got my protein powder (in the mail), and went to Vitamin Shoppe to pick up a protein shaker, and picked up grounded flax seeds too. Like a boss.

 

[Mr.City]

Holy shit he doesn't eat for twelve whole hours? DOESN'T HE KNOW HIS MUSCLES WILL WASTE AWAY!?!?

No, his metabolism will shut down forever.

 

[thomaser]

The flu sucks. I had a great training session on Monday, and felt really good. So good that I wanted to train on Tuesday too. But on Tuesday, two hours after coming to work, all my strenght just disappeared. I've been completely useless since then - I can barely muster the strenght to turn around in bed. Cold shivers, nausea, and so on. This feels like it might bar me from training for a week or maybe two... any tips for making recovery easier? Relaxing is not an option in the day. I have to go to work since 50% of our employees have sick leave, and SOMEBODY needs to fill in. I don't feel like eating, but I guess I should try to get down as much as possible, right?

 

[kylej]

Holy shit he doesn't eat for twelve whole hours? DOESN'T HE KNOW HIS MUSCLES WILL WASTE AWAY!?!?

I read this in a bodybuilding magazine. It must be true.

 

[MjFrancis]

I don't feel like eating, but I guess I should try to get down as much as possible, right?

I try to consume as many calories as possible in liquid form when I'm sick. I'll make a four scoop serving of whey drink and sip on that in between whatever soup I'm also nursing. Since you're stuck with work make an effort to do as little as possible when outside this setting. Rest like you were getting paid to do so.

 

[parrotbeak]

I'm sure some of you have seen this, but I just found it while browsing ExRx:

Physical Exercise and Culture and Their Bearings On Health and Strength (Published 1904)

Pretty interesting to read how they viewed exercise 100+ years ago. It also sounds like people back then already had the problems associated with a physically inactive lifestyle. Or at least the literate audience that this book was written for did. (Most of my ancestors were working on sugar plantations at the time.)

And it's good to see your old avatar back, parrotbeak. I was just getting used to the other ones but I have a permanent association of your character with that Machida family picture.

Haha, thanks, Mj . . . I think. Was actually inspired to switch back by the "first letter of your user name" avatar for February that some gaffers are doing.

I associate you would that particular avatar the most but any Bruce seems to work for you. Except that one used by that other FitGAF regular who went into the Army and stopped posting last year.

I don't feel like eating, but I guess I should try to get down as much as possible, right?

I wouldn't sweat it; just do what you need to to get better. I got food poisoning the night after a training session last year and literally didn't eat for 4 days. It hurt but you come back right away.

 

[MjFrancis]

Thanks, I've bookmarked the Physical Exercise and Culture and Their Bearings On Health and Strength article for further reading. There's a lot to it even if it's rudimentary information. Strength and nutrition are obvious passions of mine, but I've taken a particular interest in pre-1950's information for quite some time now.

A few weeks ago I found this piece on the evolution of bodybuilding nutrition for the past one hundred or so years. I've included a few quotes from it illustrating the nutritional habits of early bodybuilders:

Splendid Specimens: The History of Nutrition in Bodybuilding
by Randy Roach

Raw vs. Cooked

A debate that has been on-going since the early days of Physical Culture is the relative virtues of raw food versus cooked. Sandow referred to the eating of raw eggs and under-cooked meats as nonsense and a practice that was "passing away."

In the raw food corner was champion wrestler George Hackenschmidt, the "Russian Lion," a man rivaling Sandow’s strength, and surpassing him in athletic ability. Like Sandow, he was small by today’s standards, standing just under 5’10" and weighing about 200 pounds. However, he was enormously strong. Both a gentleman and sportsman, George Hackenschmidt reflected a spiritually conservative philosophy towards nutrition. In his book The Way to Life, he stated:

"I believe I am right in asserting that our creator has provided food and nutriment for every being for its own advantage. Man is born without frying-pan or stewpot. The purest natural food for human beings would, therefore, be fresh, uncooked food and nuts." He stated that a diet of three quarters vegetable food and one quarter meat would appear to be most satisfactory for the people of central Europe but conceded a hearty appetite which, in his early training years, was based on 11 pints of milk per day, presumably raw, along with the rest of his diet. A prophet before his time, he warned about the dangers of refined sugar and meat from artificially fed and confined animals. He believed that most people ate too much flesh food from these improperly raised animals and encouraged more emphasis on natural raw foods.

Vegetarianism

The early bodybuilders also debated the pros and cons of vegetarianism. Macfadden and Hackenschmidt inclined towards diets that excluded meat, or that at least derived a preponderence of calories from plant foods. Juicing was popular among some. In his book Remembering Muscle Beach, Harold Zinkin describes fellow beach comrade Relna Brewer. At 17, Brewer worked in one of California’s first health food stores, located in Santa Monica. Relna’s job was to run the juice press. Because the owners of the store could not afford to pay much, Relna took out her pay in the celery, watermelon, orange and carrot juice she made each day.

Jack Lalanne was probably one of Relna’s customers. Jack began his carreer as a vegetarian, bringing his own food, such as apple or carrot juice and vegetables, to train at the beach during the 1930s. However, Lalanne later ate meat when focussed on bodybuilding. In fact, Armand Tanny says that Jack would visit the local stockyards to acquire cow’s blood to drink while in training. Later Lalanne reverted back to his vegetarian ways, but allowing some fish and eggs.

[...]

Perhaps the most accepted food across all the early eating models for bodybuilders was milk. One of the most popular protocols for building size and strength was the combination of back squatting and drinking large quantities of milk. Joseph Curtis Hise was a pioneer of this system in the 1930s and after 70 years this strategy is still going strong in the drug-free world of bodybuilding.

 

[Szu]

Her second day of the 5x5.

Cool, where are you guys? This looks like a gym that belongs to Hulk Hogan.

 

[parrotbeak]

Splendid Specimens: The History of Nutrition in Bodybuilding
by Randy Roach

Cool, will read on lunch break.

Perhaps the most accepted food across all the early eating models for bodybuilders was milk

Before any lurkers jump on this quote as justification to GOMAD, I'd note that milk back then was different than most of the available milk in markets today. I think either you or someone else posted an article on that last year.

 

[MjFrancis]

Yup, the properties of drinking copious amounts of raw milk vs. copious amounts of pasteurized milk are very conceivably different. I hate the term "natural," it's been misused and overused so much to the point of definitional retardation (not to mention the granola-eating hippie connotations), but there's something advantageous about knowing where the milk in your fridge or the meat in your freezer came from. I don't eat "beef" or "cow" typically, but a cow. Her name was Buttercup and she's quite tasty.

To get back to subject on hand, a raw milk FAQ for those interested in such things.

 

[J Tourettes]

Yup, the properties of drinking copious amounts of raw milk vs. copious amounts of pasteurized milk are very conceivably different. I hate the term "natural," it's been misused and overused so much to the point of definitional retardation (not to mention the granola-eating hippie connotations), but there's something advantageous about knowing where the milk in your fridge or the meat in your freezer came from. I don't eat "beef" or "cow" typically, but a cow. Her name was Buttercup and she's quite tasty.

To get back to subject on hand, a raw milk FAQ for those interested in such things.

Isn't there a lot of bullshit surrounding the whole raw milk thing? I'm sure I've read a few things saying something along those lines but I can't remember where. I think the poster BertramCooper may be a tad more knowledgeable on the subject than I.

I'm glad our meat and milk in the UK isn't as fucked about with as yours is in the States. That's not to say that some people aren't trying to push it that way...

 

[Jason's Ultimatum]

Cool, where are you guys? This looks like a gym that belongs to Hulk Hogan.

I remember Hulk and his family would come to my Gold's Gym every so often. I know he's old and has many injuries, but that dude would walk around like a 90 year old man. His son was a big douchebag, though.

I think they filmed a scene in my gym for their reality TV show.

 

[parrotbeak]

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/407653_554003586736_152500659_31338475_432009192_n.jpg

Her second day of the 5x5.

I can't be sure but those safety bars look too high for her to go to parallel? That's how the squat rack at my gym is too--you have to step out of the rack completely to squat good. There's also a power cage though, and I don't squat anymore so it doesn't affect me.

 

[kevo_huevo]

i was thinking about adding farmer's walks (never done them before) to my push/pull split. should they be done on push or pull day?

 

[Brolic Gaoler]

i was thinking about adding farmer's walks (never done them before) to my push/pull split. should they be done on push or pull day?

At the end of a pull day.

 

[Davidion]

Wow, I mentioned before that I skimped on squatting because I thought my quads were decently developed...how wrong I was. I tried dumbbell squats yesterday and the results were nothing short of embarrassing; they're probably the weakest of all of my major muscle groups right now.

On a positive note with some form spotting I think I have my form and ceiling weight level figured out, so I'm excited about being able to make progress and get myself to where I'm supposed to be.

Bench pressing with improved form (used to stop at arms parallel to floor) is making my shoulders and chest feel stronger. I had to drop 20 lbs to accommodate the form and I'm pretty much back to my old levels now. Also, it feels a lot harder to do them with dumbbells; trying a barbell setup saw me add another 15lbs to what I could do with dumbbells.

Deadlifts are a problem; I don't have access to a barbell setup as mentioned earlier in the thread and my RDL can't really go further because I don't have access to any heavier dumbbells. Also, for regular deadlifts there's a big difference in form between dumbbells and barbells and I've had to do less regulars, again due to lack of barbell availability. So now I feel like my regulars are behind. It's a dilemma I need to figure out.

Need to see if I can find a better gym that's relatively convenient and doesn't break the bank.

Also, I randomly lost 2-3 pounds? That one is weird.

 

[Zalasta]

Gained at least 5 pounds during my visit home for the past 18 days. Having the luxury of someone else doing the cooking for me, my mom was quite accommodating when I told her I needed high protein meals. There was no short supply of meats, fish and eggs. I cut out a lot of rice and noodles I usually eat. Now I'm back on my own again, I'll have to change how I cook in order to keep gaining, otherwise I'm going to stagnate again like I did before my vacation. I miss my mom already, lol

 

[MjFrancis]

Isn't there a lot of bullshit surrounding the whole raw milk thing? I'm sure I've read a few things saying something along those lines but I can't remember where. I think the poster BertramCooper may be a tad more knowledgeable on the subject than I.

I'm glad our meat and milk in the UK isn't as fucked about with as yours is in the States. That's not to say that some people aren't trying to push it that way...

I don't know if it's the benefits of raw milk or the problems with pasteurized milk that have been overstated, but either would not surprise me in the least.

At a cursory search I've been able to find that the CDC isn't a fan of raw milk, but since those bastards have a problem with me eating raw eggs (especially raw cookie dough!) they can suck it. The risk/reward of contracting salmonella is worth it for a healthy person such as myself. I like the flavor and drink it whenever the opportunity comes forth.

 

[Tampinha]

GAF, i'm currently living in small city,where there's only a few gyms.The gym i'm going,which is definitely the best one, has free weights and a squat rack.But i don't have the space to do Deadlifts or OHP.Is there any alternative routine, you'd recommend?