-- Weightlifting & Nutrition Thread -- v9.0 Optimized

General Discussion
5061

:rofl:

You know, I seriously thought I was the only person that got this but I guess not.

Basically, just do exercised that don’t involve pads on your shoulders with heavy weight on it. It’s pushing the seams of your shirt into your flesh so hard that it’s “bruising” in a way. But I’m sure you already knew that.

Personally, I don’t care about the red marks so I keep using the padded standing calf or hacksquat hammerstrength. If it really bothers you that bad, go with a seated calf raise machine, or get under a leg press and just use your toes to flex the weight up and down OR, get under the sqat rack/smith machine, put a 2x4 or something on the ground in front of you to put your toes on and do calf raises that way with the bar just below your traps.

Or you could go with donkey calf raises with a partner:

It is a good one, just don’t know how many guys you want with their nuts pressed against your lower back.

Opinions are going to differ here so I’ll give you my take. Typically, you shouldn’t be doing that much cardio on lifting days because the two nullify each other. On top of that, I don’t know if you’re dropping a shake right after your workout in the gym but with 30 minutes of cardio, you got around another 15 to 30 minutes to get your ass to a quick uptake protein source before you start losing your window of quick nutrient absortion.

If you’re going to run for at least 30 minutes, then I’d wait until your off your lifting days to do it. Or do HIIT because you don’t need to do that for anywhere near 30 minutes if memory serves me correctly. Or just don’t do cardio for 30 minutes after your workout. You say you keep your heartrate up while lifting. If that’s true, I’d finish off my lifting with 10-15 minutes of slow cardio then.

5062

In regard to my questions…

  1. If I’m trying to lose weight is it still a good idea to drink a Muscle Milk shake a day? I see improvements in all my lifting when I drink them, but that’s only if I work out on back-to-back days.

  2. I think I remember using a towel to lessen the pressure on my shoulders. Of course I still do other calf and quad exercises, but I still like these.

  3. I think I’m leaning toward fish oil caps. I don’t eat nearly enough fish. Any suggestions (especially those that don’t taste like shit)? Anyone taking them now? Feel any difference?

5063

put them in the freezer to avoid fish burps and they don’t really taste like anything

5064

Then yes, get under the barbell in the squat rack and do them that way. Use a rolled up towel around the bar. I used to do that as well but totally forgot about it.

5065

What’s on Muscle Milk’s label?

When trying to lose and/or regulate weight/fat, you want to stay away from items that have a lot of sugars.

Ok, so I just went on to CytoSport’s website and Muscle Milk stacks comparably to BSN Syntha-6, which is what I take as a source of protein when it’s snack time or even post-workout. In the carb and sugar department, Muscle Milk is actually better off than Syntha-6 since it has less per 2 scoops.

I mentioned previously that RTDs aren’t to my liking but the Muscle Milk RTDs look like they’re actually good. They have relatively low fat and have lower sugar content than the norm.

The bottom line is, you want your body to have different sources of protein spread out through the day. Muscle is the body’s hungriest tissue group and muscles are fed with protein. That definitely doesn’t mean that you have to ingest protein drink after protein drink, but eating nothing but chicken breasts all day won’t do you good either. The different types of protein found in products such as CytoSport’s Muscle Milk (among others) all have different absorption rates and each protein contributes to building lean body mass in a slightly different capacity.

:rock:

5066

Go for it. I tried the ones from GNC and now I’m using the ones from Optimum Nutrition. When those run out, I’m gonna order my next batch from trueprotein.com since it’s a lot cheaper.

I’m not sure about feeling any differences because the effects most likely occurred gradually. I bet I’d see a few changes if I suddenly quit consuming them.

5067

okay so I"VE got a question. i was trying to lose some weight about 3-4 weeks ago cuz i noticed i was getting really chubby in pictures. i was 6’1" and 223 poundsish… so i cut out all pop from my diet (i drink about 2 bottles of pop a day) and started incorporating an ab routine into my workouts in the gym. NOW, i’ve lost a good 10 pounds and my face and stomach have really been reduced in visible fat. i’ve never had a six pack EVER and i’ve always been flabby around the mid section, but not so much my FACE. anyways, i’m wondering if the weight i’ve lost is ONLY attributed to me cutting out all that POP which i fucking LOVE. or is it a combination of me also doing a body part that i’ve always neglected (my stomach) and if doing crunches etc can actually help me lose body fat around my stomach area like those infomercials?

cuz i’m thinking that you lose body fat when your body is burning up calories etc. and increasing abdominal muscles only makes them buff UNDERNEATH the flab. but like… these results are pretty good! right now, my stomach looks like tim sylvia’s stomach hahaha which is a lot better cuz it used to look i dunno a LOT worse hehehehehe!

5068

Agreed.

Essential Fatty Acids (EFAs) aren’t something that, when taken, cause you to all of a sudden feel different. Don’t let that be a cause for you to not take them, however, since they are still required by your body to function at a higher level. Think of them in the same way as the essential amino acids such as Lysine, Valine or Isoleucine, et al. They are “essential” because the human body cannot produce them. EFAs are akin to this. Our bodies do not produce these (EFAs) naturally and that is why consuming fatty fish (or, as in the case with most of us, fish oil caps) is integral to maintaining good health.

:rock:

5069

Tao Pow,

You’re right in that doing ab work makes your abs stronger and more conditioned but if your body fat levels are still somewhat high, then your abs will not be visible. Everyone has a 6 (or 8) pack — they’re just not seen due to the aforementioned body fat that’s enveloping them.

Words to live by: Abs (the visible kind) are made in the kitchen

That being said, this doesn’t mean that we should neglect ab work. Overall strength as well as good posture are all attributed to a strong, stable core. When I started lifting one of the gym rats that I would ask for advice always told me that if your midsection is strong, you will be able to lift heavier.

I took his advice and I’m all the better for it.

:rock:

5070

Muscle Milk sux. That is all. And it’s just my opinion. Too many shitty things included in it.

ON is godlike. I took their creatine monohydrate YEARS ago and it was easily the best creatine I’ve ever used. Because of that, I’m using their Gold Standard 100% Whey and it rocks. Best protein I’ve ever taken. ON has “no-fluff” products imo.

5071

hi

do i necessarily need to take the fish oil caps? are they expensive. since i am restarting my smaller portions on food and drinking more water and also starting to do small workouts at home since i cant afford gym membership at the moment.
how much would i benefit from them in this type of list i just mentioned if at all. thank you

5072

While fish oil caps themselves aren’t a necessity, EFAs are. EFAs stand for Essential Fatty Acids. The reason I say that the caps aren’t necessary is because you can get more than your fair share of EFAs from food. Excellent sources are as follows: fish, shellfish, flaxseed, sunflower seeds. There are more but those are some of the most common.

Before supplements took center stage (as is the case today), fitness buffs relied solely on diet to get in shape. This, I believe, is something that should be kept in practice as there are so many today who think that by taking some supplement they’ll instantly achieve whatever goal it is they have. Don’t get me wrong, supplements do help (heck, that’s why they’re called supplements) but having a good diet is even more important.

If you’re reducing your portions and starting to exercise, that’s good. That is, since you seem to imply that you haven’t really done this sort of thing before. If that is the case, then just keep on your path. Getting fit, getting stronger, bigger, leaner, etc., isn’t a quick fix.

Now concerning what you eat, my recommendation is to always consume lean protein. Protein is the building block of muscle and the more lean body mass you have, the more fat you’ll be able to burn. You can take your pick from chicken or turkey (white meat), fish (salmon, tuna are examples), lean cuts of beef, egg whites, etc. With carbohydrates, it’s much better for you to consume low glycemic carbs as these give you fuel for an extended period of time. Examples of these are whole grains (wheat, oats and barley). If you like rice, try to have brown rice instead of white. Post-workout, however, it is definitely recommended that you consume carbs that are higher on the glycemic index. That is pretty much the only time your body can make efficient use of that type of carbohydrate.

Once you get in the habit of working out and eating what’s good for you all the time, you can think of stepping it up and setting some money aside to get into a gym.

:rock:

5073

start with step one: eat clean (http://www.johnberardi.com/articles/nutrition/7habits.htm is a good start).

once you’ve made some good progress on step one, on to step two: work out (http://www.rosstraining.com/ is a good source for inspiration, both the articles and the forums).

finally, step three: get a motherfuckin’ job so you can afford better food, a gym membership, supplements, whatever. all of that stuff is kind of a waste if you’re not already at the point where you can do okay with step 1 and 2.

5074

Don’t reduce portions. If you’re weight training, your muscles are going to need the energy to repair themselves and grow bigger & stronger. Rather than eating less, eat healthier. The first link Pat the Great cites is a good idea of how you should base your meals.

Fish oil isn’t something you have to take, but it is good for you. I’ve heard you could buy cheap from wholesale places such as Costco or BJs. If you want to order online, trueprotein.com has 1000 capsules for a decent price. Bodybuilding.com has smaller volumes from different brands for cheap as well.

5075

I take arimatest to work out. It’s a brand of testosterone.

Is taking testosterone recommended? I can bench around 140, I’m trying to at least move up to 180.

I also take two hydroxycut hardcores in the morning in order to cut out that extra fat and make my abs visible.

I also drink creatine everyone now and then.

Any negative comments on these.

5076

I’ve taken testosterone amplifiers and I can attest to the fact that they do work. It’s not something I rely on so I can’t really comment on what brand is best.

That being said, I’m not so sure taking a test booster, a fat burner and creatine together is a good idea. For one, fat burners (which almost always contain some caffeine) and creatine cancel each other out.

As far as taking creatine is concerned, if you’re going to use it, don’t use it “every now and then.” Creatine works best when taken daily for a specific period of time and then you go off it also for a specific period of time.

I’ve tried lots of different brands of creatine (esterified and the original monohydrate version) and the only one that I can say has really worked for me is CellMass by BSN.

:rock:

5077

I wouldn’t recommend taking gear, especially if you are new to weightlifting…
You can go 140 to 180 with ease without gear if you remain consistent and continue to lift heavy…
I went from 120 to 190 without it so far and still making gains…

A question about fish oil for those who are ingesting…
I am currently taking NutraSea FishOil… and it says that once you open it you have to keep it refrigerated and you have to consume it before 90 days… When I am close to finishing it (which usually takes me a month) I notice that something starts to precipitate at the bottom, and when I shake it, the whole solution becomes a milky liquid rather than the normal clear liquid… anyone know what the hell that is about? Is it safe consume?

5078

Ok. I take the fat burners to cut the fat and try to keep the muscle gained by the creatine.

I want to gain muscle, but I also want to be able to run at good speeds. I heard that the more muscle you have, the harder it is to move quickly, i.e. run two miles.

good stuff.

5079

Unless you’re that jacked and diesel, I don’t think having/gaining muscle is a problem. In fact, I bet strong legs would be even more helpful in running.

5080

football players man. good proof that you can be buff and big as shit while still running hella fast. its just dependent on how you train your cardio