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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
ArkhamFantasy
Member
Chocolate peanut caramel are the best myprotein bars😊
Nintendo's Witch
Member
Gotta love my gym on Saturdays
Paradise
Paradise
Thanks for all the responses guys. I'mma give Greyskull LP a spin and see how it goes.
Also I was wondering: is there any lift that can help widen your shoulders? I read that shoulder width is biological (something to do with clavicles) and you can't fix that but I'm just wondering anyway - even exercises to make them look wider is fine.
Also I was wondering: is there any lift that can help widen your shoulders? I read that shoulder width is biological (something to do with clavicles) and you can't fix that but I'm just wondering anyway - even exercises to make them look wider is fine.
Gotta love my gym on Saturdays
Paradise
I'll be at mine in a bit.
Its the best day to go
TheSecondSpitter
Member
Really enjoying front squats #BestSquats
Carbs?I just ordered a bunch of quest bars and also couldnt help myself and ordered these to try
Randolph Freelander
Member
TheSecondSpitter
Member
Sez 25g
The lack of palm oil has me interested.
The lack of palm oil has me interested.
DOWN
Banned
The flavor is good but they are more like Starbucks cake pops in texture or like a soft protein bar, rather than actual cake or zebra cakes. I enjoy themSez 25g
The lack of palm oil has me interested.
Nintendo's Witch
Member
TheSecondSpitter
Member
Yeah I wasn't expecting actual cake. Thanks for sharing
Bruce Wayne1
Member
Ya'll have any recipes to share? Trying to make some dishes that won't break the bank, taste good, and are healthy AF.
Trying to cut
Trying to cut
Ugh I almost hurt my back again doing squats (with only 20kg total on the bar at that -_-) today. I hurt my lower back 3 months ago at the same weight, probably because of my form, so after going to the physio for a bit I started with the empty bar again and increased by 1kg each session, watched tons of videos, did some stretches every day, made sure to keep my core braced (and did some bracing exercises before squatting)... Yet I'm still fucking it up somehow.
I should probably get a personal trainer for a couple of sessions at this point to have someone point out to me what I'm doing wrong in real time...
I should probably get a personal trainer for a couple of sessions at this point to have someone point out to me what I'm doing wrong in real time...
Randolph Freelander
Member
I love the tired feeling after a bonus Saturday workout.
So I started to go to the gym for the first time in my life about a month ago, but all I've done is go on the elliptical for half an hour every time. Having never lifted weights I'm nervous about doing it I guess, I'm also unsure of how and what to do properly.
Any suggestions for where to go from here?
Any suggestions for where to go from here?
Dead Prince
Banned
it's true. i've used those gag ball in bed all the time and my jaws haven't looked this great since.. well ever
ArkhamFantasy
Member
Youtube how to properly bench press, over head press, squat, and deadlift. Those lifts work out lots of different muscles. Get good at doing those with light weight, learn how to do them properly, and gradually add weight over time.
Randolph Freelander
Member
Are your goals to get stronger? Do what Arhkam said. I personally like this video series for the lifts;
https://www.youtube.com/playlist?list=PLLIasrSrFGdSNbeOT8Agw9N301qCHpRU0
My goal is to just get in better shape. Like I don't want to get huge or anything, I guess some muscle definition is all I would be looking for.
Randolph Freelander
Member
It takes a lot of effort to get huge, so don't worry about that. You're not going to become a Gears of War character unless you really, really want to.
Do you eat huge? Do you have the time to devote to lifting weights like it's a part time job?
Otherwise, don't worry about getting huge. That doesn't happen on accident. Watch the videos.
FallingEdge
Member
don't worry fam, you won't get huge at all
DOWN
Banned
If you are lifting a couple hours before bed, is it better for the higher calorie Day to be the next day after youve slept Post-workout, or should it be the day of the workout despite the workout coming at the end of that day?
Ive kinda gone with the following day because thats when I figured the protein synthesis stuff will be firing off
Ive kinda gone with the following day because thats when I figured the protein synthesis stuff will be firing off
I did a few times around a month ago. I should probably constantly do it until I've got a better hang of the motion.
Randolph Freelander
Member
You're recovering for 48 hours. Don't overthink it.
DOWN
Banned
I just dont want to get fat and do want to get muscle and the world has indoctrinated me with timing ideas about eating
TheSecondSpitter
Member
BCAA's -- Glutamine, Arginine, Leucine (The GOAT for protein synthesis) and Carnitine
Plus Creatine
Plus Protein (Veggie Elite Performance Protein)
Disclaimer: I train 10-12x a week in summer (including baseball skills and sprint training).
Just starting out so just take a mass protein shake to keep my calorie count high.
Also, nobody helped with my scheduling problem
Delts - DB lateral raises, face pulls, cable lateral raise
Back - straight arm lat pull down, pull ups, all of the rows, farmer carries
Delts will give you the shoulder pad look, and back should help bring your shoulders out of a hunched position
Cable side Raises are GOAT fof medial delt
Creatine
Whey Protein
Melatonin
Tons of Monsters and Nos
PersonAndStuff
Member
What does everyone do for arm/core stuff? I've built a routine around using an exercise bike while playing Overwatch or watching TV but have been unable to really stick with any upper body stuff on the regular. I'd like to avoid a gym membership right now and have something I can easily do while pumping content into my veins.
Buy a pull up bar and do pushups.
TheSecondSpitter
Member
Yeah, forgot to mention I take large dose of Krill Oil and Multis, as well.
TheSecondSpitter
Member
Have you found these effective/helpful?
Ooh, these are interesting. Why melatonin?
EverydayBeast
ChatGPT 0.1
Any tips going into the week for increasing/improving vertical jump?
Some of these flavors sound good but more expensive than Quest Bars? Boooo. Gonna have to get my hands on those Cake Bites though.
FWIW I switched from SL5x5 to Greyskull around this time last year when I was ready to start my first bulk. My primary reason for doing so was not wanting to squat every session anymore; I'd already moved to 3x5 reps on my lifts by that point, but squatting mid-200s each day was still pretty rough on my back. GS felt a little weird at first since SL was all I'd known at that point, but I really enjoy it. Having some more emphasis on upper body is nice, especially given how weak mine is relative to my lower body. I also really like the AMRAP concept for the last set since I can definitely squeeze out more than five reps after a deload. Hope you like it!
Heya Fit Gaf, my SO is trying to take on a Keito lifestyle and I wanted to show support so Im doing it with her.
However most of my good in take these days is carbs (large pan cake in the am) Portien Shakes and then a huge meal with dinner and a bunch of carbs.
Ive found a meal plan to cover everything except that of the Protien Shakes post work out, does anyone have a Keito friendly Shake they suggest?
However most of my good in take these days is carbs (large pan cake in the am) Portien Shakes and then a huge meal with dinner and a bunch of carbs.
Ive found a meal plan to cover everything except that of the Protien Shakes post work out, does anyone have a Keito friendly Shake they suggest?
TheSecondSpitter
Member
I take them when I am training in a fasted state.
Melatonin raises HGH
J Int Soc Sports Nutr. 2007 Oct 23;4(1):14 [Epub ahead of print] LinksEffects of a single dose of N-Acetyl-5-methoxytryptamine (Melatonin) and resistance exercise on the growth hormone/IGF-1 axis in young males and females.Nassar E, Mulligan C, Taylor L, Kerksick C, Galbreath M, Greenwood M, Kreider R, Willoughby DS.ABSTRACT: Melatonin and resistance exercise alone have been shown to increase the levels of growth hormone (GH). The purpose of this study was to determine the effects of ingestion of a single dose of melatonin and heavy resistance exercise on serum GH, somatostatin (SST), and other hormones of the GH/insulin-like growth factor 1 (IGF-1) axis. Physically active males (n = 30) and females (n = 30) were randomly assigned to ingest either a melatonin supplement at 0.5 mg or 5.0 mg, or 1.0 mg of dextrose placebo. After a baseline blood sample, participants ingested the supplement and underwent blood sampling every 15 min for 60 min, at which point they underwent a single bout of resistance exercise with the leg press for 7 sets of 7 reps at 85% 1-RM. After exercise, participants provided additional blood samples every 15 min for a total of 120 min. Serum free GH, SST, IGF-1, IGFBP-1, and IGFBP-3 were determined with ELISA. Data were evaluated as the peak pre- and post-exercise values subtracted from baseline and the delta values analyzed with separate three-way ANOVA (p < 0.05). In males, when compared to placebo, 5.0 mg melatonin caused GH to increase (p = 0.017) and SST to decrease prior to exercise (p = 0.031), whereas both 0.5 and 5.0 mg melatonin were greater than placebo after exercise (p = 0.045) and less than placebo for SST. No significant differences occurred for IGF-1; however, males were shown to have higher levels of IGFBP-1 independent of supplementation (p = 0.004). The 5.0 mg melatonin dose resulted in higher IGFBP-3 in males (p = 0.017). In conclusion, for males 5.0 mg melatonin appears to increase serum GH while concomitantly lowering SST levels; however, when combined with resistance exercise both melatonin doses positively impacts GH levels in a manner not entirely dependent on SST.
It's Keto as in Ketogenic.
There a tons of low carb protein powders available e.g. the one I reference a few posts up. Mix with Almond milk.
Psychotext
Member
They're about the same price for me.
Unrelated... Don't fuck around with the bench press. There's a reason I don't do it without safeties.
http://www.bbc.co.uk/news/world-australia-41464134