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[Zoe]

I get into it for like a month then I quit because it feels like hell on my knees :/.

Maybe if I just run at like 6.5 as long as I can last instead. I dunno.

You don't have to run to do HIIT. You can do it on any stationary machine if you're not opposed to those. Or even just body weight exercises if you do them with enough intensity.

 

[grumble]

The whole protein wasting from cardio is from adaptation to long distance cardio. Look at marathoners, their bodies adapt to have less muscle mass; however, regular gym cardio won't really mess you up, unless you're doing hours per session.

Well it's a matter of degree. Significant cardio raises cortisol levels and generally creates a catabolic environment. It makes it harder to keep muscle on, since it is being lost over time by your hormonal state more rapidly than it would be otherwise.

Some cardio is obviously good for you, but it's about how much and what your goals are.

As for the heart rate stuff, this comes from studies showing your metabolism and how it burns fat versus carbs at different intensities. The higher the intensity, the higher the carb percentage. There are two obvious flaws to this. First, while the percentage may increase, total calories burned also increases so fat burned per minute goes up as intensity goes up. Second, burning carbs isn't a bad thing for fat loss. Carbs you eat go to glycogen instead of fat stores, meaning those calories come from fat regardless. Hiit is high intensity exercise that obviously works well.

 

[1871]

The Miled Sprint I do comes from Arnolds philosophy that anything at High Intensity demands fat reserves first before spilling into muscle.


Yup.
Short and Fast is the way to go. When I'm training for a Marathon I lose very little BF.
Always remember

That picture is really untrue. There was the Paris marathon this weekend, I was curious so I was on the sidewalks... and out of the top 100 runners, many were really fit, not skinny at all. Women too. I'm not saying running makes you gain lots of muscle, but it does not make you what this broscientific cliché pretends it does.

 

[entremet]

I get into it for like a month then I quit because it feels like hell on my knees :/.

Maybe if I just run at like 6.5 as long as I can last instead. I dunno.

Try a stationary bike. Much better on the knees. Or hills.

 

[balddemon]

But what about the heartrate "rule" mentioned above? Don't those crazy sprints basically make it max?

you won't be able to get it much higher than 180, if at all. I had a heart condition that made my heart beat at 200+ bpm without slowing down. that was not possible for me to normally achieve. 180 is close to the max. I'm not sure that heartrate zone really matters, I just know if we weren't in that zone for like 40% of the class we didn't get an A.

 

[Raxus]

This is the problem, it isn't about need. You eat regardless because you have a goal.

I cap out during my meals. I can eat throughout the day but I can only eat 'regular' portions. Any more and I feel REALLY noxious (I tried to eat more than usual today).

I believe with a little help I can change what I eat start gaining weight again. I have been stuck as a lightweight for too long. I need some meat on my bones.

 

[CliqWriter]

That picture is really untrue. There was the Paris marathon this weekend, I was curious so I was on the sidewalks... and out of the top 100 runners, many were really fit, not skinny at all. Women too. I'm not saying running makes you gain lots of muscle, but it does not make you what this broscientific cliché pretends it does.

Thanks for stating this, I was about to say the same thing.

Also, NOTHING ruins a work-out more than having the shits every ten minutes. (Typing this in the stall)

 

[entremet]

I cap out during my meals. I can eat throughout the day but I can only eat 'regular' portions. Any more and I feel REALLY noxious (I tried to eat more than usual today).

I believe with a little help I can change what I eat start gaining weight again. I have been stuck as a lightweight for too long. I need some meat on my bones.

How's your training? My hunger went way up when I started doing heavy compounds and move from fluff and puff isolation. So it took care of itself lol.

 

[BruceLeeRoy]

That picture is really untrue. There was the Paris marathon this weekend, I was curious so I was on the sidewalks... and out of the top 100 runners, many were really fit, not skinny at all. Women too. I'm not saying running makes you gain lots of muscle, but it does not make you what this broscientific cliché pretends it does.

Its definitely a extreme image to polarize people but assuming you have two people following a similar workout routine a sprinter will always have more muscle that a long distance runner.

 

[Imm0rt4l]

wat.



Should've mentioned I'm on a type of cyclical ketogenic diet (Carb Nite); ultra low carb 6.5 days a week with one massive refeed on the seventh night. It's the precursor to carb back loading, by the same guy.

autocorrect :/

 

[Imm0rt4l]

That picture is really untrue. There was the Paris marathon this weekend, I was curious so I was on the sidewalks... and out of the top 100 runners, many were really fit, not skinny at all. Women too. I'm not saying running makes you gain lots of muscle, but it does not make you what this broscientific cliché pretends it does.

that picture isn't really that hyperbolic. Running long distances, causes a lot of muscular atrophy. Sprinters are much more brolic in comparison to runners, but that isn't saying much. That picture may be a little disingenuous, it'd be best to take the best of both sports imo. But the underlying sentiment is true.

 

[SeanR1221]

You don't have to run to do HIIT. You can do it on any stationary machine if you're not opposed to those. Or even just body weight exercises if you do them with enough intensity.

Try a stationary bike. Much better on the knees. Or hills.

Never considered these alternatives. Thanks guys.

 

[TheFightingFish]

Balancing distance running and lifting is a tricky thing. I do the best I can to avoid the distance runner body by eating everything that is not nailed down, especially during my summer running season. It's also nice that I enjoy running long distances but that I'm not a really competitive distance runner. The lifting that I do means that I have to carry more weight over longer distances and hurts my distance performance. But it's a price that I'm well willing to pay for the trade off of having more muscle mass.

 

[grumble]

Two weeks off, starting next Friday, before I begin a new job. In week 6 of the cut, down 9 pounds from the start (209 => 200). Goal was to get to 192-193 and gauge leanness at that level.

Want to capitalize on the free time by sitting around and playing video games in my queue, eat a bunch of salty gaming snacks, + grab a cheapo one-month gym membership to a real gym to get into the swing of lifting heavy things before I begin the new employment (i.e. deads, squats, bench with a god damn free weight barbell woo).

But the cut. WHAT DO?

I'm not sure I understand. How are you cutting without lifting weights?

 

[rando14]

I'm not sure I understand. How are you cutting without lifting weights?

?

You can cut just fine with diet modification.

 

[FallingEdge]

Best pic I can do for back for now. Try again later.

here's later

Gonna need a dedicated arm day (or three) to catch up to Szu.

 

[BruceLeeRoy]

Loving that V man. Great work.

 

[ToxicAdam]

that picture isn't really that hyperbolic. Running long distances, causes a lot of muscular atrophy. Sprinters are much more brolic in comparison to runners, but that isn't saying much. That picture may be a little disingenuous, it'd be best to take the best of both sports imo. But the underlying sentiment is true.

What are you considering 'long distances'? If you are talking about people that run 10-12 miles a week, I don't buy it.

Here is the study I was referring to earlier.

Nov. 29, 2010 (Chicago) -- Contrary to what’s been taught, you can run through pain.

So say researchers who used a 45-ton mobile MRI unit to follow runners for two months along a 2,800-mile course to study how their bodies responded to the high-stress conditions of an ultra-long-distance race.

"The rule that 'if there is pain, you should stop running' is not always correct," says study leader Uwe Schutz, MD, a specialist in orthopaedics and trauma surgery at the University Hospital of Ulm in Germany.

If your pain is caused by muscle inflammation, it may be possible to continue running without risk of further tissue damage, he tells WebMD.

But if you have a stress fracture, the pain may not go away and you may be at risk for further damage, Schutz says.

Andreas Falk, of Sweden, who ran in the ultra-race, is a case in point. After suffering a muscle injury, he tells WebMD he had to walk instead of run for five days, literally crying four to five hours on the first few days due to the pain.

"But I just kept going; I could feel the pain decreasing each day," says Falk, who is fine today.

The problem, Schutz says, is it's not easy to distinguish between the pain of a stress fracture and that of severe muscle or tendon inflammation. That may require a trip to the doctor.

Loss of Visceral Fat

Use of the mobile MRI allowed the researchers to acquire huge amounts of unique data regarding how endurance running affects the body's muscle and body fat, Schutz says.

He's not suggesting you need to run 2,800 miles -- the equivalent of over 106 marathons -- to benefit. "Much of what we have learned so far can also be applied to the average runner," Schutz says.

The TransEurope-FootRace 2009 took place from April 19 to June 21, 2009. It started in southern Italy and traversed through the Alps, across the water to Sweden, finally winding down in the North Cape in Norway.

Forty-four runners agreed to participate in the study; 22 underwent a whole-body MRI exam every three or four days, totaling 15 to 17 exams over a period of 64 days. Urine and blood samples were collected regularly.

Results showed that runners lost an average of 5.4% body volume during the course of the race, most during the first half. Loss of body volume correlates with loss of body weight, says RSNA spokesman David Levin, MD, of Thomas Jefferson University Hospital in Philadelphia. He was not involved with the study.

The runners lost about 11 pounds of fat and 2 1/2 pounds of muscle. Importantly, loss of "bad" visceral fat loss occurred much earlier in the run than expected, Schutz says.

Visceral fat is linked to an increased risk of cardiovascular disease, Levin says. "Running is a great way to lose body fat," he tells WebMD.

One surprising finding was that despite the daily running, the leg muscles of the athletes actually degenerated because of the immense energy consumption, Schutz says.

http://www.webmd.com/pain-management/news/20101129/running-through-pain-good-idea

Not really a tremendous amount of atrophy when you consider the extreme amount of running these subjects underwent in such a short time.

 

[rando14]

So many buffs in this thread.

 

[Brolic Gaoler]

Best pic I can do for back for now. Try again later.



here's later



Gonna need a dedicated arm day (or three) to catch up to Szu.

Want some of my hair?

 

[rando14]

Want some of my hair?

You call that hair! YOU KNOW NOTHING OF BODY HAIR

Spoiler

I am a sasquatch

 

[Brolic Gaoler]

You call that hair! YOU KNOW NOTHING OF BODY HAIR

Spoiler

I am a sasquatch

If you're hairier than me, that's a fucking accomplishment.

 

[rando14]

If you're hairier than me, that's a fucking accomplishment.

Unfortunately I am. I'd have to shave before posting a pic otherwise I'd get shunned

Plus side I guess is that, don't men with lots of body hair have more testosterone? If so then hurray! If not, then the universe is cruel!

 

[Brolic Gaoler]

Unfortunately I am. I'd have to shave before posting a pic otherwise I'd get shunned

Plus side I guess is that, don't men with lots of body hair have more testosterone? If so then hurray! If not, then the universe is cruel!

Damn man, and I felt wary posting mine. I bet you would be self conscious then.

 

[Raxus]

How's your training? My hunger went way up when I started doing heavy compounds and move from fluff and puff isolation. So it took care of itself lol.

I am on a 3 day workout but I do a compound each day. I can add the overhead press to my chest day since it is light on my 3 day rotation. Right now it is all about commitment on that front. Even at my peak though diet has been an issue.

 

[Imm0rt4l]

Good shit FallingEdge


I kinda feel like posting a pic.

What are you considering 'long distances'? If you are talking about people that run 10-12 miles a week, I don't buy it.

Here is the study I was referring to earlier.



http://www.webmd.com/pain-management/news/20101129/running-through-pain-good-idea

Not really a tremendous amount of atrophy when you consider the extreme amount of running these subjects underwent in such a short time.

10-12 miles a week isn't a lot, I run 15-21 miles a week. I'm talking about marathon runners training.

 

[kylej]

baby powdering your balls/crotch area is my new favorite thing. keeps the sweat down and prevents any irritation, especially when squatting.

 

[Brolic Gaoler]

baby powdering your balls/crotch area is my new favorite thing. keeps the sweat down and prevents any irritation, especially when squatting.

Use the mint versions. It's like a blowjob in a bottle.

 

[abuC]

Just did 10x10 burpees, mixed in 3x10 pullups between sets and I am officially beat. Gonna eat dinner now, then have a protein shake.

 

[Cudder]

baby powdering your balls/crotch area is my new favorite thing. keeps the sweat down and prevents any irritation, especially when squatting.

holy shit, i need to try this. even just walking on the treadmill, my inner thighs and nuts all rub together and it's uncomfortable as hell.

 

[SeanR1221]

You can also baby powder your legs on deadlift day so it slides right up.

 

[kylej]

be warned, once you start baby powdering, you never go back. it is soooo comfortable

 

[Szu]

Best pic I can do for back for now. Try again later.



here's later



Gonna need a dedicated arm day (or three) to catch up to Szu.

Looking great. It seems that most of us have figured out how to take good back shots.

Be careful what you wish for, Falling. It can be a curse.

Sometimes, I standing around in Chinatown and I'm wearing a jacket and a T-shirt. I can easily blend in with the crowd.

If it gets warm, then I take off my jacket. That's when they stare at me like I'm the Elephant Man.

I am not an animal! I am a human being! I am a man!

 

[ACE 1991]

Do any aussies know of a site where I can get cheap whey? Paying 44 bucks for 1.5kg every month is killing me.

 

[Brolic Gaoler]

Do any aussies know of a site where I can get cheap whey? Paying 44 bucks for 1.5kg every month is killing me.

I would fucking leave Australia. No wonder you guys have so many wild fires. All of the powerlifters/body builders are trying to burn the place to the fucking ground.

 

[Eidan]

Looking good, Falling. All of you guys have great arms. TELL ME YOUR SECRETS.

 

[ACE 1991]

I would fucking leave Australia. No wonder you guys have so many wild fires. All of the powerlifters/body builders are trying to burn the place to the fucking ground.

Haha I'm only here for about two more months, then its back to good old Pennsylvania for me!

 

[Mayyhem]

Any of you guys taking creatine atm or taken it in the past? Any recommended brands?

going to try it for the first time

 

[f0nz0]

Any of you guys taking creatine atm or taken it in the past? Any recommended brands?

going to try it for the first time

Anything with creapure (highest purity).

Allmax nutrition
ON
And too many others to list.

 

[Ranvier]

I'm taking the ON creatine mono hydrate right now.

http://www.amazon.com/gp/product/B002DYIZEO/?tag=neogaf0e-20


It was 12 dollars on amazon. Gained 5 pounds (165 to 170) in about a week. This is my first time on it and its been around 20 days. Haven't noticed a huge difference, just feel like I can push out a few more reps. Maybe added 5-10 pounds to my compound lifts but that could be natural progression. Going to cycle off it for a month on the 20th. I have been hearing people say I've gotten bigger and look like I've been working out. It's probably just due to the water bulk though.

 

[Brolic Gaoler]

I'm taking the ON creatine mono hydrate right now.

http://www.amazon.com/gp/product/B002DYIZEO/?tag=neogaf0e-20


It was 12 dollars on amazon. Gained 5 pounds (165 to 170) in about a week. This is my first time on it and its been around 20 days. Haven't noticed a huge difference, just feel like I can push out a few more reps. Maybe added 5-10 pounds to my compound lifts but that could be natural progression. Going to cycle off it for a month on the 20th. I have been hearing people say I've gotten bigger and look like I've been working out. It's probably just due to the water bulk though.

You don't need to "cycle off."

 

[EviLore]

Here is the finished product:

And it is AMAZING. Wow. I think I'm going to tweak it a little next time (going to use vanilla whey, and maybe like 1oz less greek yogurt).

You guys should try it.

Made a chocolate version for shits and giggles just now. It tastes pretty weird; not bad, but not much like actual cheesecake in flavor or texture or consistency. Decent snack, though, and weirdness is to be expected since the ingredients are so atypical.

The Truvia Baking Blend I used seems like a good choice for sweetening. Stevia + erythritol + sugar blend that's giving me little to no typical stevia aftertaste, and only 25% of the sugar compared to using a full sugar solution.

 

[BankaiZaraki]

So many buffs in this thread.

i'm probably one of if not the smallest guy in this thread I'll get there eventually and I know it's because of my diet that I'm not seeing as much gains as i would like. I'm really bad with food.

 

[Raxus]

i'm probably one of if not the smallest guy in this thread I'll get there eventually and I know it's because of my diet that I'm not seeing as much gains as i would like. I'm really bad with food.

We'll compete with each other to improve then.

 

[FallingEdge]

Loving that V man. Great work.

Thanks!

So many buffs in this thread.

We strive to compete with each other.

Want some of my hair?

rofl.

I always wondered what I would look like with some body hair. I'm super clean everywhere.

Good shit FallingEdge

I kinda feel like posting a pic.

Thanks! And do it!

baby powdering your balls/crotch area is my new favorite thing. keeps the sweat down and prevents any irritation, especially when squatting.

I can agree to that. Love me some baby powder.

Looking great. It seems that most of us have figured out how to take good back shots.

Be careful what you wish for, Falling. It can be a curse.

Sometimes, I standing around in Chinatown and I'm wearing a jacket and a T-shirt. I can easily blend in with the crowd.

If it gets warm, then I take off my jacket. That's when they stare at me like I'm the Elephant Man.

I am not an animal! I am a human being! I am a man!

Yo. I want your arms. I want people to look at me. Have that natural intimidating look and feel. I love it!

16.5 inches cold. I want 18! Next year for sure.

Looking good, Falling. All of you guys have great arms. TELL ME YOUR SECRETS.

Thank you! And all I do are the standard tricep/bicep stuff.

 

[Deleted member 47027]

Best pic I can do for back for now. Try again later.



here's later



Gonna need a dedicated arm day (or three) to catch up to Szu.

Hard work pays off. You're on the way!!

 

[BankaiZaraki]

We'll compete with each other to improve then.

Sounds good!

 

[Log4Girlz]

Damn, this guy is good...kept his waist line too. Though the left IMO is damn near a perfect physique. I will never get close lol.

 

[BruceLeeRoy]

Made a chocolate version for shits and giggles just now. It tastes pretty weird; not bad, but not much like actual cheesecake in flavor or texture or consistency. Decent snack, though, and weirdness is to be expected since the ingredients are so atypical.

The Truvia Baking Blend I used seems like a good choice for sweetening. Stevia + erythritol + sugar blend that's giving me little to no typical stevia aftertaste, and only 25% of the sugar compared to using a full sugar solution.

Bleh I hate Truvia and Stevia. Always tastes like a chemical to me.

Like my good friend Pooh. Its Hunnny or nothing

 

[abuC]

Damn, this guy is good...kept his waist line too. Though the left IMO is damn near a perfect physique. I will never get close lol.

Basically pre and post steroids.

He doesn't even look human today -