Oh, ok. Sorry, ramen…I must leave you forever. Slow-motion walkaway from ramen aisle as Enya’s “It’s In The Rain” plays
one of the brands of ramen I saw had no transfats. Once in a while I will eat that, it’s still garbage, but every once in a while, gotta kill some ramen for old times sake, lol
I was wondering how grip width on different exercises overall affects everything.
For example, BB rows, hands positioned exactly in the middle compared to wider than shoulder grip. Same thing for BB curls or deadlifts, grabbing the center rather than going wider than your shoulder width.
After another week I’ve lost 3.35lbs of fat and gain 0.84 lbs of muscle. Anyone else getting gains like this while cutting? Feels kind of weird to me - I went from 193 lbs to 190.5 lbs in a week .
Duc
My understanding was that you take protein post workout, and carbs PRE workout.
“Big spaghetti dinner before the big game” type stuff. For some legitmate energy boost instead of sugar or something.
Hm, how do you guys feel about downing Red Bull prior to working out? (I don’t by the way.)
I was always told complex carbs a half-hour before with 20 grams of protein, 5 grams of creatine, 3-5 grams of no2 and L-glutamate and after the workout you eat simple carbs, 40-50 grams of protein 5-6 grams of creatine, 3-5 grams of no2, L-glutamate and BC aminos.
Starchy carbs post workout are good because your muscles are more receptive to burning them up for energy.
The carbs post workout are for driving insulin spikes.
while im in school i usually workout very early and i have trouble getting energy so i sometimes down a red bull before i workout. ive read stuff saying u shouldnt take red bull before doing anything very physical but ive never had a problem.
Preworkout I take a scoop of protein powder (25g’s protein) with skim milk and a piece of fruit or two (just to work more fruit into my diet, instead of more empty sugars).
You need simple carbs post workout (eg dextrose) to create an insulin spike which gets your muscles refueled as fast as possible (and if you are taking your creatine at the same time, slams it into the muscles at a higher percentage of uptake)…Newer research says using dextrose and protein at the same time creates an even higher insulin spike. 50-100g dextrose 25-50g protein (depending on your weight, goals, etc)…if you are cutting, go 50g dextrose, 100g if you are bulking…though if you have enough mass, you will use all 100g at this point, to refuel even on a cut.
Then 45 minutes later, you eat a real mean, with protein and complex carbs to give your body fuel to rebuild its self. It’s my last meal of the evening because of the time I workout, so I usually make an egg white omelette, have some steel cut oats, and a scoop of cottage cheese (casein protein coagulates in the stomach, therefore it digests slow, so it will last a good 6 hours while you sleep).
It’s a solid stack.
I usually have complex carbs about 2.5 hours before my workout, then .5 hours before I start I take protein powder, and some fruit, for a simpler source for immediate energy. Don’t really like to have a full meal lingering in my stomach while I work out though, for comfort reasons.
Everyones bodies respond differently though, so long as it’s working for you.
off topic, where does everyone order their supps from?
Most bulk stuff I get at supplimentdirect, and protein powder we get in bulk from allthewhey. Their chocolate mint is fucking insanely good.
Hi i’m a newcomer to this thread. I was wondering if you guys can offer some advice since I’m pretty new to working out overall.
My current shoulder work out routine goes like this:
Bench press, 90 pounds, 5 reps each, 10 sets. (Trying to add 10 pounds at the end of each week)
Overhead press with two dumbells, 20 pounds on each arm, 10 reps each, 5 sets.
I know there’s room for improvement, which is why I’d like you guy’s advice.
I’m also taking whey protein shakes after my work outs now, I usually add a egg for extra protein and a banana for flavor. Is this a good substitute for a meal? I’m really trying to lose weight (especially in the gut area), so any advice for building a diet towards that goal?
Much obliged
- Jin
Been ordering off prosource.net, service is nice IMO. If I order something Monday, I’ll get it Wednesday or Thursday at latest.
hello, quick question. do you guys work out when you’re sick? i’ve got a sore throat right now. usually when i get sick it ruins my momentum and i stop working out for 2 - 3 weeks. if its just something minor like a cold, do you still go?
kthx
If it’s a cold or sore throat I probably still would. If you got a headache or a fever though fuck no.
If you are trying to add mass, I’d go with a 5x5, if you can do 10 sets of 5 reps, you aren’t using heavy enough weights. Matter of fact, if you aren’t failing on the 5th set of five (doing 5x5’s) you aren’t using heavy enough weights. Do that for a month - 6 weeks, then do 3x10’s, then switch back.
For your whey shake immediately after your workout, don’t add an egg or fruit. Protein powder, water, and dextrose is all you want. The fat in the egg, and the fiber, etc, in the fruit is going to slow down the absorption of the whey protein, which is counterproductive. Whey is the preferred choice post workout because it gets into your system so fast…adding stuff to it is only going to slow it down.
Bench press really isn’t a shoulder exercise, per se, unless you are doing inclines. I’d recommend…
If you are splitting your routine (as not in a traditional 5x5 which is usually limited to 5-6 total exercises for the entire body, 3 times per week)
Barbell shoulder presses 5x5
Shrugs 5x5
Lateral raises 5x5
bent over lateral raises 5x5.
Lately we have been doing a 3 day split 6 days a week (full body worked out twice a week)
1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each…so it’s bound to happen.
2-3 weeks is a bit of overkill.
If it is just a mild sore throat, or cough, etc, I usually power through it, but if it is a full blown flu or cold with fever, and the works. It’s better to just take a week off. Even if you feel a bit better say day 5…still take a full 7 days off.
I’ve had times when I went back, and felt fine, only to relapse into full sickness again because my system wasn’t ready for it. Which meant I had to take even more time off than if I just rested up properly.
if you are looking for high frequency in ur program…just do fully body workouts 3x a week…working out 6 days a week is a bit much for anyone.
I wonder, have you seen any studies regarding the rate at which whey protein is absorbed when adding other compounds to the shake? I haven’t but I always thought just like you…using only water postworkout and not milk…but my boss said that whey protein is whey protein and that the quality/type/blend of the protein itself is all that controls absorption rates. I tend to believe him in matters of nutrition…but if you have any links or studies on the matter I would be intrigued.
Yeah, I did full body 3x a week last strength cycle. Switching things up at the moment to this for a while. Seems to be spurring new growth, going to ride that for a bit.
Don’t have any links to studies offhand, just stuff i have picked up out of magazines, books, and online articles, over the years.
Since Milk has casein in it though, and coagulates in the stomach, it would stand to reason that it would slow down the absorption rate of the whey protein in it as well. The same effect as if you eat some protein and fat with a simple carb, it slows down the insulin release in your blood as opposed to the simple carb alone.
What I still find perplexing though is as far as post workout nutrition goes whey+Dextrose increases insulin to a greater degree than Dextrose alone…which doesn’t make much sense, unless the speed of which the whey gets into the bloodstream has a cumulative effect.
For every study out there supporting one theory, there will be another opposing it, gets kinda rough.
Biggest problem I see is all the kids around taking loads of supplements when their diet isn’t in order. That’s job one. It’s called a supp for a reason 
I appreciate the help. Good advice is hard to find. I’ll try working in your way now. Right now I actually work out every day, but work out different things each day.
Day 1 is the routine I already told you, but I’m going to try to change it.
Day 2 is squats and curls. (5 sets of 10 reps Curls, 5x10 Hammer Curls, 50 straight Heavy Squats)
I just go back and forth between the two work outs everyday, since I’m still trying to find more solid routines. I suspect I should probably add more weight to my curls on day 2 however. (I’m using only 25 pounds on each curl, and 40 pounds on the heavy squats)
I don’t really understand what you mean by doing a 3 day split 6 days a week. I’m not overly familiar with the lingo. However I know I’m not supposed to over train so I’d really appreciate if you explain what you meant by that. Thanks again for all the help.
- Jin
edit: I’m sorry for pestering again, but what exactly did you mean by:
“1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each…so it’s bound to happen.”
Is that for benching? Should I use lower weights for the first two sets then do the 5 sets of 5 with heavier weights?