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[Carbonox]

I only have one shake a day, if that, as I'm finding it more and more easier to find alternative food sources for the protein I need, WITHOUT having to eat the same shit over and over (plus I'm learning to be less lazy with food prep which is always nice). It's actually very easy but I understand why many - myself included - use the comfort of protein shakes at times and why many might go beyond one and even two. Different strokes for different folks I guess but discovering new foods that benefit you is exciting and worth the hassle.

Anyway, time to indulge and have sandwiches consisting of pate and salami on whole-wheat bread. :lol

 

[Cudder]

Damn 3 is a lot no?

My plan is to take 1 protein shake a day and get the rest of my calories and stuff from actual food. I have no problem making chicken sandwiches on toasted wheat bread with some cheese and eating that every single day. So damn good.

Just had a delicious meal which I think will serve as my pre-work out meal. Had a chicken with cheddar cheese wrap. 9.5oz of chicken (supposed to measure precooked right?). So damn good. Probably going to have some more chicken afterwards.

So far I've had 1921 calories today.

81g fat
163g carbs
130g protein.

This is where the protein shakes will come in handy lol. I've burned 2400 calories so far today and I haven't worked out yet. Expecting it to be around 2900 for the whole day. A little lower than usual but that's because I slept like 9 hours lol

Anyone have any good methods of cooking chicken on top of a pan? I have PAM spray but I don't know, is that the best route?

How?

 

[Violater]

I don't get the mentality of someone in the gym who will use the adjustable workout bench to rest his shirt, drink and weights during his lengthy biceps curl session. Meanwhile other people are standing around and need the bench. So I go over and ask him if he's using it and he gets pissed, anyhoo I got the bench and proceeded to do my presses at the smith machine.

 

[Tashi]

I only have one shake a day, if that, as I'm finding it more and more easier to find alternative food sources for the protein I need, WITHOUT having to eat the same shit over and over (plus I'm learning to be less lazy with food prep which is always nice). It's actually very easy but I understand why many - myself included - use the comfort of protein shakes at times and why many might go beyond one and even two. Different strokes for different folks I guess but discovering new foods that benefit you is exciting and worth the hassle.

Anyway, time to indulge and have sandwiches consisting of pate and salami on whole-wheat bread. :lol

Right now I'm spending a lot of time with food prep and I know if I keep this up I'm going to get lazy and cut corners. I'm trying to cut the measuring out as much as possible. So yesterday I went ahead and bought a large container of quick oats. Right away I measured out 1.5 servings out of the whole container and put them into little zip lock bags. So now I've got like 17 days worth of oatmeal ready to go. I did the same with some organic pasta I bought. I think I might start doing that with chicken and throw them in the freezer.

How?

I just am. I average a little more than 3000 calories burned a day. I have a calories burned monitor that I wear 23 hours a day. I told it my height and weight and it tells me up to the minute how many calories I'm burning. I'm 6'4'', ~233lbs. It seems to line up with calculators on a bunch of sites but with this device I can get a much more accurate number. I wear it while exercising too.

 

[harSon]

Moving to Carb Cycling was the best decision I could have made. It's yet to be seen whether it's going to speed up my fat loss, but lifting with a moderate to high carb body compared to a ketogenic body is like night and day.

I have so much more energy, and my workouts are better because of it.

 

[I'm an expert]

Eh? How is 3 shakes a lot? Kinda normal for bulking diets. And one is a meal replacement/recovery for post workout. Still, if it isn't shakes it's more meat or more eggs (already at 8 a day) so yeah you're gonna have a lot of something no matter how you slice it. Just to clarify shakes are just milk or water and whey, not some sort of premade muscle milk nonsense.

I totally avoid measuring or counting shit though, been at this too long to need it and it's so boring. =P

 

[blackflag]

Yeah 3 is kind of a lot of shakes but it is usually what I also have on workout days. I have barely any time to fix food on those days considering work and 2 hours at the gym.

I like the shakes though. That Trutein deliciousness.

Actually it's 2 shakes but the one I have right before bed is 2 scoops (48g protein)


Plus it's fine since whey protein is listed highest for absorption. I'll look for that chart.

 

[deadbeef]

I've injured the outside of my right lower leg while doing ATG squats. I think my legs pushed out to the side when I was going down or something. Is this bad form? Should my legs be sufficiently far apart that they don't push out to the side? I like how they are easier on my hips, but this can't be right.

It feels like a bad bruise and starts above my ankle and extends halfway up my calf

 

[Tashi]

Eh? How is 3 shakes a lot? Kinda normal for bulking diets. And one is a meal replacement/recovery for post workout. Still, if it isn't shakes it's more meat or more eggs (already at 8 a day) so yeah you're gonna have a lot of something no matter how you slice it. Just to clarify shakes are just milk or water and whey, not some sort of premade muscle milk nonsense.

I totally avoid measuring or counting shit though, been at this too long to need it and it's so boring. =P

Well that's why I was asking, I wasn't sure lol. I love eggs but damn egg whites in a carton is so expensive.

 

[blackflag]

Here is the protein bioavailability chart.


http://foodguru802.blogspot.com/2012/01/protein-bioavailability-list.html

 

[Ghost_Protocol]

Are biceps the most overtrained muscle in the gym?

 

[I'm an expert]

Costco is your friend. I grab the organic ones which are like two dozen for 6 but I'm pretty sure they have nonorganic for like $3. Same with the milk their, three organic cartons for nothing. Just glad I have a big fridge.

 

[bro1]

Are biceps the most overtrained muscle in the gym?

Yes!

 

[Tashi]

Costco is your friend. I grab the organic ones which are like two dozen for 6 but I'm pretty sure they have nonorganic for like $3. Same with the milk their, three organic cartons for nothing. Just glad I have a big fridge.

Yea I gotta take the trip soon. Maybe this weekend actually. Just to stock up on shit.

 

[I'm an expert]

Yes!

Not to mention the least proper form. The insane swinging with backs and forearms I see..ugh. If you can't put your back to the wall and do the weight you want, you need to reevaluate.

 

[MjFrancis]

Eight eggs a day? Awesome.

Worldrevolution, are you familiar with Vince Gironda?

 

[BlueScrote]

Since there seems to be constant discussions regarding body types in this thread I found of various olympic level athletes side by side.

http://ninamatsumoto.wordpress.com/2010/12/18/athletic-body-diversity-reference-for-artists/

It really puts in perspective how varied a body composition can be based on what a given activity demands.

 

[I'm an expert]

Yea I gotta take the trip soon. Maybe this weekend actually. Just to stock up on shit.

Chicken.. Beef.. Nuts.. They have so much good shit and organic too. Though mine doesn't have organic peanut butter or baking goods or cheese so it's Wegmans for that stuff. Not gonna lie don't know how I used to bodybuild without a Costco in the past.

8 eggs is low (and I only eat on workout days). Some bodybuilders do way more, like at least a carton. I don't really follow professional bodybuilders.. never even heard of Wendler till recently. Coleman is about as far as my knowledge goes. I more looked up to friends in high school or at my gyms.

 

[jacobs34]

Are biceps the most overtrained muscle in the gym?

They certainly can be. I know that when I started lifting I was doing bicep curls after my back workout, which was definitely overtraining after bent over rows and pull ups.

 

[Domino Theory]

Started Dumbbell Bench Press for the first time ever today. It was damn hard but it was awesome. I played it safe in the beginning by using 60lbs per arm and managed 10 reps. Second set was 65lbs for 8 then third was 70lbs per arm for 5 so I'm going to start with 70lbs per arm next time.

Hoping this helps strengthen my left arm and give a boost to my chest.

How low are you supposed to bring the dumbbells for this exercise?

 

[jacobs34]

Started Dumbbell Bench Press for the first time ever today. It was damn hard but it was awesome. I played it safe in the beginning by using 60lbs per arm and managed 10 reps. Second set was 65lbs for 8 then third was 70lbs per arm for 5 so I'm going to start with 70lbs per arm next time.

Hoping this helps strengthen my left arm and give a boost to my chest.

How low are you supposed to bring the dumbbells for this exercise?

I bring them down to parallel. Going further can be hard on your shoulders.

 

[MjFrancis]

8 eggs is low (and I only eat on workout days). Some bodybuilders do way more, like at least a carton. I don't really follow professional bodybuilders.. never even heard of Wendler till recently. Coleman is about as far as my knowledge goes. I more looked up to friends in high school or at my gyms.

Vince Gironda is an old school bodybuilder, if you haven't looked him up already. He was a huge advocate of using eggs as a tool for bulking. A casual search brought up this:

http://www.ironguru.com/vince-gironda-and-eggs

Eggs are one of my favorite foods. And why shouldn't they be? Look at the protein bioavailability chart blackflag posted.

At my best I was eating 18/day, but these days I'm down to 3-6/day. Overeasy, scrambled, hard-boiled, or just raw eggs in my protein shake.

 

[Cudder]

Started Dumbbell Bench Press for the first time ever today. It was damn hard but it was awesome. I played it safe in the beginning by using 60lbs per arm and managed 10 reps. Second set was 65lbs for 8 then third was 70lbs per arm for 5 so I'm going to start with 70lbs per arm next time.

Hoping this helps strengthen my left arm and give a boost to my chest.

How low are you supposed to bring the dumbbells for this exercise?

I let the inner weight of the dumbbell touch my outer chest. Also, it really helps with the higher weights if you tilt the dumbbells inwards on the way down to keep them in control and close to your body. Kinda like this:

If you happen to lose the weights by letting them stray too far outwards, you put all of the pressure on your shoulder, which is terrible.

 

[Mr.City]

Reposting from last page:

Do you guys feel that adding two/three reps per set on a certain exercise the next week is a good interim between sessions where you are adding weight? For example: I did 60x10 on my dumbbell bench 4x two weeks ago. Last week I did 60x12x4. This week I'm planning on 65x10x4. Does that sound logical?

Give it a try. Dumbbell stuff can be tricky since you can't make huge jumps with it. Ideally, magnets that you can put on the side would be the way to go, but you can fool around with the rep range.

Are biceps the most overtrained muscle in the gym?

What? What gym? Where? When?

Stealth edit: Maybe this is needed for what i´m asking, so:

Age: 29
Height: 6´0
Weight: 185
Goal: reduce body fat, build muscles on upperbody
Current Training Schedule: (will post this one later, doubt now is related to supplements)
Current Training Equipment Available: All needed, signed to a gym that has literally everything

Comments:

Alright, i´ve read the two links regarding supplements, but i would like to have an opinion from the GAF experts on what i´m taking:

Lipo 6 Black (2 in the morning, 2 in the afternoon)

BCAA (3 caps before workout)

Whey Protein (1 cup of 12 oz after workout)

Is it ok? Good, bad or redundant? The doctor in the gym didn´t knew much about this, he just gave me some generic opinion. The pharmacist in the place i work said he had great results with Lipo 6, which was a good confirmation that i needed from a person i trust. But i still don´t know if he had placebo effect or not. I´ve taken for a month and have not had any visual difference in reducing fat, as far as i can tell. (my diet sucks and i need to adapt that some more).

Thoughts?

Lipo Six won't do fuck besides making you feel like you have taken low grade heroin. BCAAs aren't bad, and whey is pretty standard if you need a protein supplement for your diet. Interesting how you've only posted your supplement stack and none of your training or diet.

 

[Escape Goat]

Do you guys use a blender to make protein shakes with? Shake? Stir? I used to use a blender but I hate getting the froth. If I use a spoon to stir it doesn't really disolve well. But I think its still better to eat a little powder than to slurp through a bunch of frothy head.

 

[I'm an expert]

Vince Gironda is an old school bodybuilder, if you haven't looked him up already. He was a huge advocate of using eggs as a tool for bulking. A casual search brought up this:

http://www.ironguru.com/vince-gironda-and-eggs

Eggs are one of my favorite foods. And why shouldn't they be? Look at the protein bioavailability chart blackflag posted.

At my best I was eating 18/day, but these days I'm down to 3-6/day. Overeasy, scrambled, hard-boiled, or just raw eggs in my protein shake.

Awesome. Yeah I adore eggs too, but when bulking I only eat them hard boiled just to speed up the process. I actually do 8 because that's how much fit at max in my pot haha. It also works out that I use 1 Costco carton for 3 workout days. If I was really serious I guess I could go up to a full carton but I already go shopping enough as it is.

A friend who I used to work out with always had trouble integrating eggs into his diet.. he just couldn't get over the idea of eating so many eggs every day. They really are the best bang for your buck.

Do you guys use a blender to make protein shakes with? Shake? Stir? I used to use a blender but I hate getting the froth. If I use a spoon to stir it doesn't really disolve well. But I think its still better to eat a little powder than to slurp through a bunch of frothy head.

Yeah I grabbed a very cheap blender to do my mixing. Can't really handmix berries or peanut butter in to your shakes. The only thing I don't like mixing is creatine, I usually add that in after with a spoon to my shake or just put the spoonful in my mouth and wash it down. I like knowing I'm getting all of it in my body and it's not sticking to the side of my cup or blender haha.

 

[LOZLINK]

Alright peeps. Gonna finally kick shit into gear. I'm aiming to lose fat % more than anything as I want to get rid of a fat face. Never cared about looking big, would rather look lean. Got a stockyish kinda build and let myself go the past few months food wise. Any simple tips for a newcomer to the gym associated lifestyle?

 

[MjFrancis]

I was buying a five-dozen package of eggs for six bucks every time I went to the grocery store, once upon a time. I prefer it to milk for adding calories to my diet.

 

[Fushin]

Alright peeps. Gonna finally kick shit into gear. I'm aiming to lose fat % more than anything as I want to get rid of a fat face. Never cared about looking big, would rather look lean. Got a stockyish kinda build and let myself go the past few months food wise. Any simple tips for a newcomer to the gym associated lifestyle?

Don't worry about everybody else in the gym, they aren't paying attention to you. Go in, do your thing, leave. Don't feel like you need to spend hours at a gym to make progress. Develop a plan that you can live with and stick to. Don't get depressed when you don't notice any change in two weeks, transformation takes time. Look into doing some weight training on top of the cardio I'm assuming you want to do already.

 

[LOZLINK]

Don't worry about everybody else in the gym, they aren't paying attention to you. Go in, do your thing, leave. Don't feel like you need to spend hours at a gym to make progress. Develop a plan that you can live with and stick to. Don't get depressed when you don't notice any change in two weeks, transformation takes time. Look into doing some weight training on top of the cardio I'm assuming you want to do already.

I'm starting Cardio today. I should clarify, not my first time going to gym, go the odd days, but I want to fully commit myself. Is there things I should specifically avoid, food wise? I know I'm meant to keep sodium to a low level, and cut off soft drinks. Fast food is a given, and two weeks is nothing. Even I know that. I'm not overweight by any means, I weight like 175, just have more fat on me than I need. By weight training, I should do lower weights but more reps correct?

 

[lenovox1]

Do you guys use a blender to make protein shakes with? Shake? Stir? I used to use a blender but I hate getting the froth. If I use a spoon to stir it doesn't really disolve well. But I think its still better to eat a little powder than to slurp through a bunch of frothy head.

You'll need either a shaker cup or one of those small, single-serving blenders for whey. You'll still get clumps either way, but it's better than stirring for 5 minutes.

 

[I'm an expert]

I'm starting Cardio today. I should clarify, not my first time going to gym, go the odd days, but I want to fully commit myself. Is there things I should specifically avoid, food wise? I know I'm meant to keep sodium to a low level, and cut off soft drinks. Fast food is a given, and two weeks is nothing. Even I know that. I'm not overweight by any means, I weight like 175, just have more fat on me than I need. By weight training, I should do lower weights but more reps correct?

Drink sodas or juices? Stop. Eat lots of breads and pastas? Stop. Sugary shit and ice cream? Stop. Don't prepare your food and buy premade shit? Start. Just those few changes to your diet will help immensely. Couple it with exercise and you'll see results quick. Then once you hit that plateau where just cleaning up your diet and adding physical activity isn't showing enough results, come back here and read more. Lower weights more reps does nothing but train muscle endurance. Always heavy. Lift heavy. Any other lurkers reading this - LIFT HEAVY.

 

[kylej]

Started Dumbbell Bench Press for the first time ever today. It was damn hard but it was awesome. I played it safe in the beginning by using 60lbs per arm and managed 10 reps. Second set was 65lbs for 8 then third was 70lbs per arm for 5 so I'm going to start with 70lbs per arm next time.

Hoping this helps strengthen my left arm and give a boost to my chest.

How low are you supposed to bring the dumbbells for this exercise?

I stop at parallel. Also keep your elbows in don't let them flare out.

 

[Cudder]

Do you guys use a blender to make protein shakes with? Shake? Stir? I used to use a blender but I hate getting the froth. If I use a spoon to stir it doesn't really disolve well. But I think its still better to eat a little powder than to slurp through a bunch of frothy head.

If it's just milk + powder, no. If I add anything else to it, it goes in the Magic Bullet.

 

[Carbonox]

Protein shake clumps...*barf*

Always use a blender, I say. Comes out perfect.

 

[vatstep]

You'll need either a shaker cup or one of those small, single-serving blenders for whey. You'll still get clumps either way, but it's better than stirring for 5 minutes.

I use a Blender Bottle and never get clumps with milk/whey. The nice thing is that you can just shake it up for a few seconds to get a thinner/lighter shake, or for a minute or so for a bubbly/frothy shake. Each way sort of ends up tasting different, too.

 

[LOZLINK]

Drink sodas or juices? Stop. Eat lots of breads and pastas? Stop. Sugary shit and ice cream? Stop. Don't prepare your food and buy premade shit? Start. Just those few changes to your diet will help immensely. Couple it with exercise and you'll see results quick. Then once you hit that plateau where just cleaning up your diet and adding physical activity isn't showing enough results, come back here and read more. Lower weights more reps does nothing but train muscle endurance. Always heavy. Lift heavy. Any other lurkers reading this - LIFT HEAVY.

Thank you. Is there a guide to healthy foods so to speak. I can't spend much as I'm a Uni student and Tuition is a bitch. I only make like 250 AUS a week working as well.

 

[Fushin]

I'm starting Cardio today. I should clarify, not my first time going to gym, go the odd days, but I want to fully commit myself. Is there things I should specifically avoid, food wise? I know I'm meant to keep sodium to a low level, and cut off soft drinks. Fast food is a given, and two weeks is nothing. Even I know that. I'm not overweight by any means, I weight like 175, just have more fat on me than I need. By weight training, I should do lower weights but more reps correct?

Just cut the junk out first. If you have a smartphone use an app like MyFitnessPal to track your calories every day. Even if you did a high weight - low rep strength training routine you won't get huge and bulky depending on your diet. What type of weight training have you done in the past?

 

[LOZLINK]

Just cut the junk out first. If you have a smartphone use an app like MyFitnessPal to track your calories every day. Even if you did a high weight - low rep strength training routine you won't get huge and bulky depending on your diet. What type of weight training have you done in the past?

I've only really gone in and out with friends to the gym. Never really committed to it, due to laziness and lack to motivation. Figured it's time for a change, I'd like to look and feel good all the time. Doesn't help I'm a smoker as well.

 

[rando14]

I've only really gone in and out with friends to the gym. Never really committed to it, due to laziness and lack to motivation. Figured it's time for a change, I'd like to look and feel good all the time. Doesn't help I'm a smoker as well.

...Yeah, from the pitiful cardio performances I've seen from smoker friends, smoking will greatly hinder your cardio.

If you're serious about lifting weights, check the OP for some good beginner programs. Starting Strength is a very popular one.

For diet, really just be sensible. That piece of cake? Probably not a good use of your daily calories. That bowl of vegetables? You're not going to get fat eating veggies.

 

[I'm an expert]

Thank you. Is there a guide to healthy foods so to speak. I can't spend much as I'm a Uni student and Tuition is a bitch. I only make like 250 AUS a week working as well.

Honestly if you search and find a bulking diet and then just eat normal portions instead of huge ones that's really enough. Instead of 6 eggs for breakfast eat two, instead of a cup of nuts for a snack eat 1/4, instead of however many grams of chicken breast or fish or whatever just eat a slice or two with some steamed vegetables. Also realize most bulking diets don't have fruits in them. That's because fruits have crazy sugar. You can eat fruit of course but keep it to a small snack. I always tell friends who are dieting to just stay away from bananas, grapes, and oranges as they have the most sugar of fruits. Money shouldn't be much of a concern when trying to eat healthy. Don't get cheaper than drinking water!

 

[Cudder]

How do you found out how many calories per day you need to "maintain", so you can then figure out how much you need in order to cut/bulk?

 

[Petrie]

How do you found out how many calories per day you need to "maintain", so you can then figure out how much you need in order to cut/bulk?

Use some online calculators for guidance, then track things for awhile to learn the specifics of your own body.

 

[Halvie]

Started Dumbbell Bench Press for the first time ever today. It was damn hard but it was awesome. I played it safe in the beginning by using 60lbs per arm and managed 10 reps. Second set was 65lbs for 8 then third was 70lbs per arm for 5 so I'm going to start with 70lbs per arm next time.

Hoping this helps strengthen my left arm and give a boost to my chest.

How low are you supposed to bring the dumbbells for this exercise?

how does db weight usually equate to regular bench weight? Like if you can rep 235 with the bar I am assuming that it shouldn't be a given that you can do 110/120 db, right?

 

[Cudder]

how does db weight usually equate to regular bench weight? Like if you can rep 235 with the bar I am assuming that it shouldn't be a given that you can do 110/120 db, right?

Of course not. You're only as strong as one of your arms when you use dumbbells.

 

[Petrie]

how does db weight usually equate to regular bench weight? Like if you can rep 235 with the bar I am assuming that it shouldn't be a given that you can do 110/120 db, right?

Not at all. You aren't engaging your entire body the same way when you do dumbbell.

 

[I'm an expert]

Hm, I've never had an issue with just halving my bench weight (including bar) and doing that with dumbbells. If anything it's always a great way to make sure your weak arm stops fuckin slacking. How I've always done it.. but never actually thought about it. What do other people do? =O

edit: wait shit, did I read that wrong it "shouldn't" be a given right.. but it is a given.. right.. right guys? yello?

 

[agrajag]

Not at all. You aren't engaging your entire body the same way when you do dumbbell.

The hardest part for me when using dumbells, since you can't rack them above you, is getting in the initial position for that first rep. Had to go down in weight many times because I couldn't do the first rep

 

[I'm an expert]

The hardest part for me when using dumbells, since you can't rack them above you, is getting in the initial position for that first rep. Had to go down in weight many times because I couldn't do the first rep

Best way is to ask someone to help you. Otherwise you learn how to swing them up into position starting from a sitting upright position.

edit: here I found a video, didn't watch it all or listen to the audio but around the one minute mark he shows you how to get them up
http://www.youtube.com/watch?v=622ku8i0M14

 

[Halvie]

Hm, I've never had an issue with just halving my bench weight (including bar) and doing that with dumbbells. If anything it's always a great way to make sure your weak arm stops fuckin slacking. How I've always done it.. but never actually thought about it. What do other people do? =O

edit: wait shit, did I read that wrong it "shouldn't" be a given right.. but it is a given.. right.. right guys? yello?

I am usually a lazy pile of crap and take several months off at a time without going to the gym. I usually lift by myself, so I typically do db bench. I know when I can do 85's that means I can rep 225 with the bar(95's means 235, and oddly enough I know a certain amount of pushups before getting back into the gym routine means I can do 80's). When I do lift with friends we will switch between either method. I typically notice a wide range of what they can do. Some can easily do 225 plus on a bar, but can't do 75lb db. Then there is always that super skinny guy doing the 120lb db and making me feel like crap

Just always noticed a wide range of what people can do on either, and wondered if there was a "norm" % of what you should be able to do on db from what you can do on a bar.

Would assume the lower your db bench the weaker your shoulders?