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6th March 2007, 14:30 | #81 |
get to da choppa
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.8 * 2.2 = 1.8
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6th March 2007, 14:47 | #82 |
Love In Vein
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Common themes regarding nutrition~
* At least 1.5g of protein per lb of bodyweight * At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED) * Rest = carbs *go 200 cals over daily requirement for bulk, 200 under for cut * P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except: o preWO (P+C) o immediate postWO (P+C) o and bedtime (P+F) * Eat your fruits & veggies! * Drink at least 1 gallon of pure water a day Fats: DO NOT FEAR FAT! * Nuts (ALL KINDS) * Peanut/Almond butter * Egg yolks * Avocados * Fatty Fish * Fish oil * Olive oil Stay away from: * Empty calories (I.E. NON-DIET SODA) * High fructose corn syrup aka HFCS (CHECK INGREDIENT PANEL) * Synthetic trans fats |
6th March 2007, 14:50 | #83 | |
Bobo Fettish
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It's not so much the quantity of protein ingested per day that really matters (although, it is important) - what you should be aiming for is the 'when' part of the equation. If you're able to, have a shake (mix with water or something) and sip at it during your workout. This is generally a pain in the ass so most people don't do it. Go for your protein fix as soooooooooon as you can when you finish the workout. Having it before the workout is also a good idea but I don't like it because I don't like working out on a full stomach. Last edited by Whiplash : 6th March 2007 at 14:51. |
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6th March 2007, 15:35 | #84 |
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so its no point in drinking those new up 'n gos?
ive been told that they are pretty decent as they pack in 20g of protein...? |
6th March 2007, 15:39 | #85 |
Bobo Fettish
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Sure, why not. But I avoid any kind of protein shake (...) as a snacky thing. 'Real' food is so much better. But, of course, it's bloody hard to eat and eat and eat and eat all day so a shake is a good quick fix. But just time them right and you'll be fine. If you just have them all the time most of the protein will go to waste and you'll end up with love handles.
I'm a fan of One Square Meal. A serving size is two bars, so I have one as mid-morning and the other as mid afternoon snackys. |
6th March 2007, 15:48 | #86 |
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oh dear. im trying to lose my love handles...hah
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6th March 2007, 16:00 | #87 |
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Right I'm after some advice/recommendations from you lot !
Below is a routine thats been put together for me, its all built around toning. Do the three days work, then a day off and repeat. I'm not looking to bulk up, just definition and lose a little weight. Now I've a Rowing machine which I'm going to be using for the Cardio component as I can't do running with my bung knee. What I'm looking for is some advice on some ideal weights to do with each excercise (currently I'm weak as hell its embarassing), and where to put the Rowing into it....on the day off or before/after the weights? Day 1 Chest, Shoulders and Arms Sets Reps Flat Chest Press 5 (12 - 15) Flat Chest Flies 4 (10 - 12) Press ups 4 (10 -12) Bicep Curls 5 (10 each arm) Hammer Curls 4 (10 each arm) Overhead Tricep Extensions 5 (10 each arm) French Presses 5 (10 - 12) Day 2 Shoulders and Backs Sets Reps Seated Shoulder Press 5 (10 - 12) Laterial Raises 5 ( 8 - 10) Reverse Flies 4 (8 - 10) Front Raises 4 (10 Each Arm) Upright Rows 4 (10 - 12) Dead Lifts 5 (10 - 12) Single Arm Row 4 (10 Each Arm) Day 3 Abs and Legs Sets Reps Squats 6 (10 - 12) Dumb Bell Lunges 3 (10 Each Leg) Calf Raises 5 (12 - 15) Dumb Bell Side Bends 4 (10 each side) Tuck Crunch 5 (12 - 15) |
6th March 2007, 16:08 | #88 |
Love In Vein
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i think you're doing too much shit, simplify it if you're just staring out, 4-5 exercises per lifting day, lower the rep range to perhaps 4x5 or 5x5.
"toning" is bullshit, just eat better and row off some of that fat if dropping bodyfat is your goal. they say you can't grow muscle and lose fat at the same time, so do one or the other. if you're skinny, put on some weight first then remove/cut the fat later. it doesn't really matter when you do the cardio, it's just personal preference - though before weights is just going to make your lifts tired, so don't do it then. on the off days makes sense. |
6th March 2007, 16:08 | #89 |
Bobo Fettish
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Chuck your rowing (or time on a bike) between those days. Just because they're 'rest' days doesn't mean you sit on your ass and do nothing ;-) The lighter exercises between weight days will help with recovery times.
Unless you want to do like ... 5 minutes of rowing/cycling as a warmup in which case - yeh before the weights would be ok. Especially if you have a poo knee. Warm that sucker up before putting strain on it. Last edited by Whiplash : 6th March 2007 at 16:09. |
6th March 2007, 16:36 | #90 | |
Up Unt At Dem!
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6th March 2007, 16:40 | #91 | |
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I may change my mind yet - but im pretty sure ill give that one a miss
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6th March 2007, 16:42 | #92 | |
Up Unt At Dem!
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so im guessing a potato or something like taht would be 100% complex carbs? but screw eating potatoes all day :/ i wish there was just a pill you could swallow which would have the right amount of protein/carbs/fat :P |
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6th March 2007, 16:47 | #93 |
Love In Vein
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calories are calories, both carbs are still 4 cals per gram - eat less if you're gaining fat
up&go is bs |
6th March 2007, 17:08 | #94 |
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really? even the "upngo" energize with 20g protein?
damn. it sux cause i hate seafood. plus my family is vegetarian so it kinda sux eating lots of protein. any protein powders anyone recomend? |
6th March 2007, 17:15 | #95 |
Love In Vein
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it just seems a rip off?
put a banana, 1/2 cup of oats, cottage cheese + low fat milk into a shake instead for 1/4 the cost.. |
6th March 2007, 17:30 | #96 |
Up Unt At Dem!
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up and go only 6.90 from supermarket for 3, thats the big ones. so it doesnt work out that expensive, although your way is cheaper. thing is im lazy and cant be bothered cleaning the blender daily.
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6th March 2007, 18:24 | #97 |
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those one square meal things are like eating newspaper glued together with brick dust. with a dash of urine for flavour :/
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6th March 2007, 20:25 | #98 | |
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soy beans also have a pile of protein. the powders taste like crap most of the time, i go for Horleys Carbless protein bars which are somewhat like a milky way
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6th March 2007, 20:28 | #99 |
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Just did 3 sets of Dead lifts 8 reps of about 90kg
Flat bench 3 sets of 10 at about 55 kg also did 3x8 of barbell rows at 60 kg after workout for tea i had 3 pieces of toast with Cottage cheese and tuna as my wife wasnt home to make ma tea.
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2 peanuts walked into a bar.... one was asalted. |
6th March 2007, 21:40 | #100 |
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I ate one square meals for a while there, a mate at work bought a whole stack thinking he was teH_man, then he found out he thought they were disgustingly difficult to eat. I read the back of the packet and I was sold. The first few took 15mins each to eat, but I got it down to the couple of minutes in the end. Haven't had them since I stopped training late November, but yeah, they're all good but difficult to get used to at first, especially if you're someone who's quite sensitive to tastes.
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6th March 2007, 22:28 | #101 |
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I'm loving this thread, fatties and scrawny geeks sharing intel on how to get massive
The internets is funny |
6th March 2007, 23:07 | #102 |
Electric Boogaloo
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my protien intake is wayyyy down on what it was , im getting about 20g tops at the moment , last year I was around 80~! Im trying to loose some bulk as carting it uphill on a bike is not fun.
At the moment im doing 30 mins of cardo at 80% max heart rate at the end of every weights session ... feel sorry for the other people on the train on my trip home ha! |
7th March 2007, 00:05 | #103 |
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I'm down to under 88kg! I think it must be about 5 years since I was this slim.
How did it happen? Not by hard workouts or dieting, but by only a few weeks of daily light exercises that an osteopath has given me to do, intended to help my bad back. |
7th March 2007, 00:25 | #104 | |
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7th March 2007, 00:31 | #105 | |
Stuff
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i'm going to check if my wholesale supplier has them, and buy a whole bunch. ... as for sweating, i find i sweat moderately during exercise and as soon as i stop it pours out.
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7th March 2007, 11:07 | #106 |
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90% of putting on muscle is eating.
1 gram protein per pound of lean body mass. 2 – 2.5 grams carbs per pound of lean body mass. If you are noob don’t crank low rep workouts eg 5x5, that’s an advanced workout. Also I think you guys are better off going to the www.bodybuilding.com forums, there’s a little more knowledge there than there is here :P Also if you’re buying whey from shops such as health 2000, you’re probably better off ordering from bb.com. Ps – Nice eating plan Cevin. Sticking to clean foods, even though by the sound of it you’re a hard-gainer (?). |
7th March 2007, 11:09 | #107 | |
Love In Vein
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1/3 of your daily fat in one sugar filled carb bar? no thanks :/
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Last edited by cEvin : 7th March 2007 at 11:10. |
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7th March 2007, 12:30 | #108 | |
Bobo Fettish
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Gotta have lots of water with them though. |
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7th March 2007, 12:33 | #109 |
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I went to my first Ninjutsu class last night and it was _awesome_.
Going back on Thursday night and then again for a seminar on Saturday
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7th March 2007, 12:39 | #110 |
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so what do you do in ninjer class? watch reruns of TMNT and talk about how much you wish you were japanese?
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7th March 2007, 12:44 | #111 |
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no they take pics of each other topless in camo pants.
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2 peanuts walked into a bar.... one was asalted. |
7th March 2007, 12:46 | #112 |
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Do you guys drink much coffee? is it that bad for you? i know a black sugarless coffee is good to kick start the fat burning process,but what about a daily coffee drinker i have about 2-3 coffees a day with half a sugar and milk,any one else?
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2 peanuts walked into a bar.... one was asalted. |
7th March 2007, 12:52 | #113 |
Bobo Fettish
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Lots of articles out there on the 'health' side of coffee. Do a search on www.menshealth.com -- or even just google it for a more comprehensive answer.
From memory - nothing too bad. |
7th March 2007, 13:52 | #114 |
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A few of the gym junkies here at work have around 3 a day..
Just drink it black with skim milk au |
7th March 2007, 14:52 | #115 |
Stuff
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some good info in this thread
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My degree of sarcasm depends on your degree of stupidity. |
7th March 2007, 15:17 | #116 | |
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7th March 2007, 15:23 | #117 |
SHG
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I believe the technical description is "totally flip out and wreck people".
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7th March 2007, 16:16 | #118 | |
Drunken Annoying
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Get a spotter for real heavy stuff, and always finish your sets - even if your spotter is taking a percentage of the weight.
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If there is one movement I could get behind in this world, it would be the discrimination and abuse of fucking idiots. |
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7th March 2007, 16:43 | #119 | |
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7th March 2007, 17:06 | #120 | |
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