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

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Brolic Gaoler

formerly Alienshogun
So finally I've got my foam roller in and my god this thing puts pain into you.

Am I right in what I've read and anywhere it "hurts" to roll is a place that needs work and eventually the pain won't occur?

My calves feel like I'm tearing them apart with this thing.

Also, does anyone use these for upper body or are they mostly for lower?

1x20 @ 170 squats. It is ridiculous to see how strenuous this is.

I know I can get 1x20 @ 225 by the end of the year. YEAH BUDDY.

Slight setback in the other lifts today due to me not feeling as well and pretty much burning all my energy on the squats but it still feels good. Diet on point. No problem!

Good shit man. Widowmakers suck!
 
hey guys, i need some advice on how to adjust my routine due to some injuries/discomfort.

i normally do a push/pull split, 4-5 sets 5-8 reps like so:
push
bb bench
bb squat
bb standing ohp
dips + db lateral raise superset

pull
deadlift
pendlay row
weighted pullups
weighted chinups
bb curl

how can i avoid pain doing any vertical pushing (shoulder pain), and limit lower back stress (recovering from ligament strain)?

i was going to try this:
push
bb bench
goblet squat
diamond pushups
triceps pushdown + db lateral raise superset


pull
t-bar row (wide grip)
weighted pullups (wide grip)
weighted chinups or parallel grip pullups
bb curl

kind of out of ideas, but i'm willing to try all/any/new exercises. any advice would be greatly appreciated.
 
You clearly said creatine should be cycled, it is a pre so yeah you can build a tolerance to it but not to the creatine.

And creatine should not have a negative effective on running, http://examine.com/topics/Anaerobic+Running+Capacity/

I know what I said. I was referring to product he was using.

Where did I say creatine was ineffective for running? I stand by my initial statement that creatine is more effective post- than pre- when you're doing large amounts of cardio.


I cycle 120-160mi a week, I run a sub-50min 10k. I've run a 140 1/2 marathon. I'm not totally ignorant in this field.

The articles you've cited make no reference to endurance running. Which is not to say creatine has no benefit for such activities. It benefits recovery. Which is the only point I was interested in conveying.
 
So i finally got around to seeing a personal trainer today and she got me started on a routine using free weights. After today i kinda feel like the last month using the machines was almost wasted. The difference is just incredible and even doing the same exact exercise (like bicep curls) just feels like you're working completely different muscles. It was pretty fun getting used to my muscles actually having to balance the weights.

I realise that this is probably covered in the OP and you guys all know this but it's still amazing to experience for yourself. For other beginners like myself i would definitely recommend skipping the machines all together almost.
 

calza

Member
Have you guys not heard of kre-alkalyn? Its creatine in pill form and you don't need to cycle and no bloating effects.

I thought that kre-alkalyn was more marketing bullshit?

damn, i hope not, thats what I've been using! bodybuilding.com seems to think its good.

"Buffered Creatine (Kre-Alkalyn) and Creatine Hydrochloride (Con-Cret) both are negated by stomach acid, and turn into the basic creatine molecule. They are not worse, but not better either (assuming the dose is the same). Creatine Hydrochloride may be more water-soluble than Monohydrate as well." http://examine.com/faq/what-is-the-best-form-of-creatine.html

I don't know much about kre-alkalyn, how much more is it than mono?
 
"Buffered Creatine (Kre-Alkalyn) and Creatine Hydrochloride (Con-Cret) both are negated by stomach acid, and turn into the basic creatine molecule. They are not worse, but not better either (assuming the dose is the same). Creatine Hydrochloride may be more water-soluble than Monohydrate as well." http://examine.com/faq/what-is-the-best-form-of-creatine.html

I don't know much about kre-alkalyn, how much more is it than mono?

A lot more.

http://www.myprotein.com/uk/products/kre_alkalyn_v-caps

vs

http://www.myprotein.com/uk/products/creatine-monohydrate-tablets
 

Brolic Gaoler

formerly Alienshogun
damn, i hope not, thats what I've been using! bodybuilding.com seems to think its good.

Not speaking from experience, but the general consensus seems to be that, that forum/website is trash when it comes to information and advice.

I can't speak to the validity of that though.

Now I just want to hear the Hodge twins try to pronounce kre-alkalyn.

Pretty sure I've heard them say it before.
 

rando14

Member
Oh God, had one of those epic night cramps in my calf, now I'm walking like a bozo.

Anyone else have these? Today was gonna be squats. :(
 

Brolic Gaoler

formerly Alienshogun
What are the go to sites for news, info, and working toward eliminating broscience?

I usually look off of rippetoe form/setup videos, EFTS and Jimwendler.com as far as working out (any my 5/3/1 books). As far as suppliments I just try to find videos and research instead of forums/websites. And I always try to stay away from anything that looks like it's backed by supplement companies.

Typically the older tried and true stuff works and the new "happening" stuff is BS.

Simpler (in terms of complexity in both working out and supplementation) seems to typically be the right answer.
 
Just got back from the gym and watched a dude almost put up 400 on bench. Fricken ridiculous. Stubby little t-rex arms were only lifting the bar about a foot off his chest. Still damn impressive.

Screw my 3ft + gorilla arms.
 

Cheeto

Member
Screw my 3ft + gorilla arms.

t210768_i-know-that-feel.png
 

Cudder

Member
Did 1 rep of 295lb on Bench today, felt good. Slowly my strength is getting up there. Also, put some cottage cheese in my shake today, rather good.
 
Just got back from the gym and watched a dude almost put up 400 on bench. Fricken ridiculous. Stubby little t-rex arms were only lifting the bar about a foot off his chest. Still damn impressive.

Screw my 3ft + gorilla arms.

Bah! As someone who grew up playing pretty much every sport under the sun at 5'7" and with short arms can I say that I don't have any sympathy for ya. ;)
 
Bah! As someone who grew up playing pretty much every sport under the sun at 5'7" and with short arms can I say that I don't have any sympathy for ya. ;)

Ha...I just love to bitch and moan.

On a side note of gym etiquette. How annoyed do the following things make you guys:

1) The Recreator: The Dude that takes up one piece of exercise equipment for ridiculous chunks of time. Is he filling this time with quality exercise meant to improve his health and body image. Oh no the gym is nothing more than a social club for this guy. Worse when you ask to work in just so you don't have to wait 20 min for the bench he replys with a annoyed shrug "I only got 2 more sets"(yeah at 15 min a piece)

2) The Glory Days: There is always some guy trying to relive the days long past when he could be described as fit. This guy can clog a bench or squat rack just as long as Recreator dude but his 20min between sets isn't filled with light banter but cold hard stares into the mirror. He always has a incredible amount of weight on the bar and when his Gimli body finally decides to do a set it's always one rep with about 15% of the range of motion. Wow you did over 400 lbs! To bad you only squatted down 5"

There are a lot. Hell I know I'm on someones list.
 

Ashhong

Member
Oh God, had one of those epic night cramps in my calf, now I'm walking like a bozo.

Anyone else have these? Today was gonna be squats. :(

I seriously think I'm going to die when I have those. God they are painful. Only time I really yell out in pain.
 

MjFrancis

Member
Whey protein + just enough water to resemble pancake batter + 45 seconds of cooking on either side on a stove = a dry, barely palatable food disc.

I'm working on it, though. The ability to consume my shakes in "pancake" form motivates me to find something that I'd actually want to eat. I thought the yolk of the overeasy eggs would make things easier to eat... but I'd need a hell of a lot more yolk.
 

OG Kush

Member
OG Kush getting ripped off!



Look at that. £6.99 for 50 creatine monohydrate pills but but each serving per day is 5 pills. Thats means its £6.99 for 10 days supply. Whereas the Kre alkalyn is 120 capsules at 2 pills per serving. Thats 60 days supply for £19.99 of kre-alalyn compared to £41.94 for 60 days of creatine monohydrate. Even you double the dose of kre-alkalyn it then comes to £39.98 which is still cheaper and you get the benefits of not having to cycle and less bloating.

Anyone know what the full set of exercises are in the Ab Ripper X (p90x)?


http://www.freeworkoutguides.com/workoutguides/p90x-ab-ripper-workout
 

Brolic Gaoler

formerly Alienshogun
Look at that. £6.99 for 50 creatine monohydrate pills but but each serving per day is 5 pills. Thats means its £6.99 for 10 days supply. Whereas the Kre alkalyn is 120 capsules at 2 pills per serving. Thats 60 days supply for £19.99 of kre-alalyn compared to £41.94 for 60 days of creatine monohydrate. Even you double the dose of kre-alkalyn it then comes to £39.98 which is still cheaper and you get the benefits of not having to cycle and less bloating.


You don't have to load Mono either. Also http://www.amazon.com/dp/B002DYIZEO/?tag=neogaf0e-20 for 20 dollars is cheaper than anything you've listed. (120 servings)

Quit taking pills and just do regular normal mono.
 
Only when I don't drink enough water.

Do you have a foam roller? Try to crank the shit out of it.

Yeah same with me. If I make the mistake of not drinking a lot of water after a leg day it feels like David the Gnome is climbing my calf muscle with a ice pick.

I have to get one of those foam rollers. It sounds sadistic and great.
 

thomaser

Member
So finally I've got my foam roller in and my god this thing puts pain into you.

Am I right in what I've read and anywhere it "hurts" to roll is a place that needs work and eventually the pain won't occur?

I've used mine for four months now, and places that used to hurt badly, like my quads, don't hurt anymore. Kinda disappointing, in a way, but it probably just means that my muscles are healthier than before.

The calves still hurt a little, though, even if those are the muscles I've rolled the most. But the pain was much worse when I first started out.
 
Could you add oats to it? I usually take a scoop of whey, an egg white, and abot 1/3 cup of already prepared, but refridgerated overnight steel cut oats. Put the egg and the whey in the oats, add enough water to make it pancake batter consistency, then cook em up. makes something like 4 6" pancakes. Awesome with banana flavored whey.

Whey protein + just enough water to resemble pancake batter + 45 seconds of cooking on either side on a stove = a dry, barely palatable food disc.

I'm working on it, though. The ability to consume my shakes in "pancake" form motivates me to find something that I'd actually want to eat. I thought the yolk of the overeasy eggs would make things easier to eat... but I'd need a hell of a lot more yolk.
 
Could you add oats to it? I usually take a scoop of whey, an egg white, and abot 1/3 cup of already prepared, but refridgerated overnight steel cut oats. Put the egg and the whey in the oats, add enough water to make it pancake batter consistency, then cook em up. makes something like 4 6" pancakes. Awesome with banana flavored whey.
Yeah, oats is a great option. If you didn't prepare them ahead of time and have a blender or food processor, you can make your batter that way. You can add old fashioned oats straight as well, but it will be much denser and not like a real pancake, more like a tough muffin, but it's edible. You can also utilize pumpkin or sweet potatoes in place of oats and it will still turn out fine.

If you're cutting carbs there's stuff like flax meal that works just as well.

If you're dead set on just keeping it whey only, it's rough. It's too soluble. You'd have to either use a blended powder or just switch to casein for cooking.

Also chocolate is the best flavor to work with imo. Simply because its flavor is so easily enhanced by cocoa powder which is like adding nothing almost. Actually today I made one of those weird ass microwave chocolate "cakes". Nothing but oats, powder, egg whites, water, and cocoa. Took like 10 mins max. Tasted just like chocolate cake, just as moist too. I can hear many nutritional broscientists screaming at me, but whatever.

I really like using whey in things. Keeps things interesting and it allows you to eat types of foods you wouldn't consider normally, and still have them taste great.
 

EviLore

Expansive Ellipses
Staff Member
Session #2 for new attempt at Starting Strength*. Going well so far, form seems solid, no injuries or weirdness. Asterisk is so that Rippetoe doesn't get upset with me since I'm front squatting instead of back squatting ;b

I'm being careful and starting low and keeping progression slow and steady, trying not to make the same mistakes I made previous times around. Gotta emphasize with myself that even +5 pounds per exercise per session, for example, adds up really damn quickly lifting 3x a week, so there's no rush. Also makes me feel less lame to be lifting so little at the moment when I note that the dude next to me is back squatting 185lbs 1/10th of the way down in a smith machine, so ass to grass front squatting my baby plates isn't so bad ;b
 
Couldja do a quick recipe of how much of everything?
Sure.

1/2 cup oats
1 scoop chocolate whey
2 tsp cocoa powder
1 tsp baking powder
1-1 1/2 tsp sugar/sweetener (optional, if not used, use a bit more whey)
2 egg whites

Mix it up, if it's very thick and dry, add 1/2 cup of water or milk. Stir, microwave for 2-3 minutes. Let cool and eat. If you have a blender or processor, I'd suggest using it to chop the oats down, helps make it more cake like.

Still kinda a WIP, but it's good. You can also make a low carb alternative by swapping oats for flax meal or maybe almond flour, and drop the egg whites for one whole egg if you want more fat.
 

grumble

Member
Session #2 for new attempt at Starting Strength*. Going well so far, form seems solid, no injuries or weirdness. Asterisk is so that Rippetoe doesn't get upset with me since I'm front squatting instead of back squatting ;b

I'm being careful and starting low and keeping progression slow and steady, trying not to make the same mistakes I made previous times around. Gotta emphasize with myself that even +5 pounds per exercise per session, for example, adds up really damn quickly lifting 3x a week, so there's no rush. Also makes me feel less lame to be lifting so little at the moment when I note that the dude next to me is back squatting 185lbs 1/10th of the way down in a smith machine, so ass to grass front squatting my baby plates isn't so bad ;b

Awesome! Why the front squats out of curiosity? The back squats develop more muscle, don't they?

I'll be joining you in a month or so after my last CFA exam's over with and I have the time to go to the gym.
 
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