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

Cimpletely disagree though… 5 times 5 has been proven by many many people that it builds a lot of mass and strength.

going to failure is a waste of time…always leave 2-3 reps in the hole.
doing you 1rm is a waste of time as well

unless you’re a powerlifter it’s a waste of your time

5 reps is kinda sitting on the fence…especially if you leave 2-3 reps in the hole (Why you would I have no idea, leaving that kind of gap would leave you clueless as to what level of intensity you are REALLY using)…you will build size and strength…perhaps…but there are other factors to consider…5 times 5 is FAR from being a basis for a program, you are forgetting intensity, volume, frequency etc…Furthermore, when looking at volume, you look at #of reps and sets as a whole for the day…not per exercise (5x5) FURTHERMORE, building mass has more to do with diet than training methods…many advocate training for strength and eating for size…

Maxing out isn’t a waste of time if you are using that as a benchmark for measuring intensity (as you should, if you know what the fuck you are doing). It does nothing for you as far as building size or strength or anything for that matter…but I never said that it did, did I???

Also, I don’t advocate training to muscular failure anymore either…unless you are training for muscular endurance…but I don’t leave 2-3 reps in the tank…more like 1-2…like I said in my previous post…I wouldn’t use a weight for a 12 rep set that I could do 20 times…I might be able to do 13-14 reps if I really push it and perhaps let my form suffer…When I told him to train to failure on different exercises or max out…I meant that to be a one time thing so he could get his bearings and see what weights he should be using for normal, working sets…I see how you misunderstood my point…I wasn’t very clear…

I don’t have personal experience with 5 times 5 but what I gather is that it is more applicable to improved performance athletically as opposed to pure muscle mass gains. Its also quite complex for a beginner to try and sink into so I wouldn’t advise he hop right into that.

Have anyone tried this?
What does it taste like, and would you guys recommend it?
If not, what would you recommend, for help gaining weight.

Thanks :slight_smile:

http://www.bodyhut.com/shop/prodView.asp?idProduct=88

i got an important question … if i consume creatine , whey protein or any amino acids etc etc …

does it burn more fat while doing weight lifting ??

uh no.

Nope. Only thing that is gonna do that is a thermogenic product.

Looks like a knockoff of cytogainer to me…just use cytogainer…it has the same stuff that n large has except it also has creatine and glutamine in it as well…

But for gaining weight…sheer calories are going to do it…don’t rely on protein shakes or killer workouts or weight gainers…

You need to be eating 6-7 balanced meals a day…lots of meat and fibrous veggies and complex carbs like black beans, oatmeal, rice etc…load up dude…it sux but if you are having a hard time gaining weight, you have to eat like a madman…save the weightgainers until you have a solid diet down. You will only waste your money…

Hey guys i’m just wondering do the dietary supplements work well with me trying to do at least 30-45 minutes of cardio a day for 5 days a week, soon to increase to about an hour a day. and are there any side effects for taking them?

If not, can anyone recommend me some of the better stuff out there?

Okay, thanks for the reply :slight_smile:

my apologies if this is long but i have several questions.
thanks in advance to anybody that can address them.


1)most people agree that there are two certain types of “phases” (for a lack of better word) when working out; that being bulking and cutting.

however, is it possible to do both? build lean muscles while shedding body fat? do the two conflict in any way?

while i would still like to gain more muscle mass, i really want to start losing some of this body fat (primarily my “gut” and some fat in my chest).
i’m currently bulking, and although i’m not content with my size while bulking, i really wanna start “cutting” my body fat asap.

2.I know a good diet is vital to any progress to be made. however, this is one of my weaker points. i know you’re supposed to eat 5 small meals, but this conflicts with my schedule with work / school. i dont have time to cook, and as a result, i tend to eat out / eat fast food. not only that, i probably only eat two times a day.

-what is healthy and nutritious that i can prepare really quickly?
(i hate salads, anything but that)

-how healthy is subways for you?
-is the whole “dont eat at night / past 9 pm” thing true? i get hungry at night and i’m hessitant if i should eat something. usually a protein shake after my workouts will ease my hunger, but a few hours after that, i’m hungry again.

  1. is it counter productive to do cardio and lift in the same day?
    what is the most effective form of cardio? (besides swimming, i dont know how to swim, lol)

thanks!

Hi Ill try and help

  1. Sounds like your talking about spot reducing meaning you try an certain exercise in hope of getting rid of fat in that specific area of your body.
    Im affaid this is not possible, the only way to do this is have diet that aims at fat loss.

It is also impossible to gain muscle without gaining fat, again following a correct diet you can limit the amount of fat your actually putting on.

For You I would say go on a low fat diet lose some weight, then go on a weight gaiining diet, and bulid up the mass you want.

  1. Yes I also have this problem with studying and what not. You MUST eat 6 times a day, If your really serious about this. I had to change my whole way of living to do this.

You have to wake up early I get up 6 or half 6 am and have a big breakfest, then 2hours later have something before I leave, thats 2 meals down already.
Now the Only way round not eating juke stuff while at school or work is to take a MRP (meal replacement powder), I take this with me along with 2 bannas.

I also take a whey bar and an apple for later on, in that case you would have eaten three times, depending on when you get home you can still fit 3 more meals in.

It is difficult I have to say, youre really going to have to push yourself, sometimes you wont feel like eating but just do it anyway.

For breakfest I have 3 shredded wheat biscuits in 300ml semi skinned milk along with 3 raw eggs mixed in milk and one vitiam C tab, LOL truss me that will fill you up and its quick to fix up.

another quick one I have when I come in is 4 pieces of wheat bread with 3 raw eggs.

What you need to find out is how much calories you need per day example I weighted 130lbs so I needed 2600 calories, every 10lbs equals another 200 calories or so.

From that sit down and plan your meals out.

NOT sure about subways or your last question, Im a skinny dude so lossing weight is not the problem.

Ive been training for a month so my advice might not be all that but I think It will help you.

And believe It is working My stats

Start
Weight - 131.6Lbs
Chest - 32.3
Waist - 29.4
Hip - 29.3
Shoulders - 15.1
Right Bicep - 9.5
Right Calve - 13.1
Thigh - 18.2

%of fat - 4.51
Lbs of fat - 5.94
Lbs of muscle - 125.66

Now 4 weeks on…
Weight - 140Lbs
Chest - 33.4
Waist - 29.4
Hip - 31.3
Shoulders - 16.7
Right Bicep - 10.4
Right Calve - 13.6
Thigh - 18.8

%of fat - 6.36
Lbs of fat - 8.90
Lbs of muscle - 131.10

Total muscle gainned 5.44lbs

I can start to see the difference in the mirror a little, Believe me these gains have inspired me to carry on, because I know its working, I really do focus on my training I never miss a session or miss a meal, its TOUGH.
As you can see If you stick with it, you can make It, I push myself harder every time I hit the gym I spend about an hour in their 3 times a week.

If your going to do anything in life do it 100 percent, gd luck with your training.

Also I know MagnusMadness is going to rip me apart in some way (runs and hides) ive been lurking in this thread for a while now, so I know some of you and I know MagnusMadness is the expert in here, he does give good advice so you should listen to him.

Building muscle and losing fat at the same time is next to impossible…even on steroids…as growth requires a caloric surplus and shedding any kind of weight requires a caloric deficit…This is most possible when a person first starts lifting however…as gains in muscle are easier to come by.

Now, mentally…this is what’s going to happen if you cut now…if you aren’t content with the size you have now and want to be bigger…weight till you lose some weight…ur strength will gradually decline and you will start to look a little flatter and smaller, this is what I’m going though now…lost a grip of weight and although I have more definition and pants fit better, I feel little lol…

You need to get a solid diet down…at LEAST 5 meals a day. Don’t tell me you can’t do it because I’m a server at a restaurant and on days I work doubles I could still squeeze in 6 if I do so desire. If you want your meals to come from healthy solid foods…you are going to have to wake up early and cook it all in the morning, and just take the food with you. You said you are bulking…but bulking is all diet and you are not dieting well at all…try bulking clean and the majority of your weight gain will hopefully be Lean Body Mass…then when you do decide to cut you won’t have to lose a ton of muscle while trying to go from 20%BF to 10…

When ur bulking u can eat bullshit sometimes…to keep ur sanity u know…but if you eat 6 times a day and eat shit once…u still got a whole lot of protein shakes and chicken breast and veggies too…but when you eat twice a day and it’s shit…ur going to put on fat…

Eating at night isn’t a deal at all…in fact when you’re trying to build muscle you want to eat something before bed…very low glycemic index carbs and lean red meat to be exact…this helps keep ur body out of a catabolic state while you are sleeping…or at least keeps it to a minimum. Also get ur 8 hours sleep but not much longer than that…get up and start eating…

When you do cut…do it slowly. So as to retain as much LBM as possible…1 MAYBE 2 lbs a week is all you ever want to lose. Anything more than that and you are putting serious amounts of muscle at risk of being metabolized for energy…Imagine if you lost 25lbs and 10 of that was muscle…how long do you think it will take to get that 10lbs of muscle back?? Let me answer that…a long fucking time…maybe a year or more. I try not to cut unless I’m on something lol…

There’s that’s alot of info…sorry

And bill…ur advice wasn’t bad at all…ur diet could be worked on a little bit though.

Ha thanks, yea theirs more to my diet than what I said, just that guy wanted things that were quick to do.

Meat wise I eat chicken and tuna, you recomend anything else for gaining mass?

Chicken and Tuna is fine…you’re already eating eggs (you don’t HAVE to eat them raw lol)…which are great…throw in some lean red meat like a lean sirloin or filet or something in there late at night with black beans…black beans has a super low GI and supposedly it takes a long time to break down all the aminos in red meat too…so it’s a good late night meal.

Gaining mass IMO, has more to do with total daily caloric intake though. Yes some foods are better than others, and others are better at different times in the day…I.E. 1 cup oatmeal, 7 egg whites one whole egg for breakfast…but look at how many total cals you are taking in…look to gain weight slowly and if you peak somewhat then add cals respectively…as you grow it will take more cals to maintain and even more to keep growing…(ronnie’s 10,000 cal diet comes to mind) Also frequency is VERY important…you should be eating every 2.5-3 hours. This supports a healthy metabolism and prevents catabolism to a great extent…

Don’t neglect ur weight training program either…just two things to keep in mind that most beginners fall into (myself included)…Change things up regularly but not spontaneously and don’t overdo it. Don’t look for it to come overnight unless you are implementing some form of super supplementation…

Quick question.

Is it better to do less reps with more weight or more reps with less weight?

Say I benched 120 lbs 5-10 times, would that be better than benching 105 or 110 lbs about 15-20 times?

I see black beans I’l have to give that a try thanks. Yea I was about to change up my routine next week at the gym, I know the body gets used to what your doing after awhile so less gains are made its good to freshen up your training.

Yea spot on about the metabolism 3 hrs eating, I try to keep that up, Ive been doing well so far.
When I think about the way I used to eat I just gota laugh no wonder Im skinny all that crap I was eating before was just waste plus I was getting headaches quite alot, I think thats to do with Dehydration right? yea anyway since I started eating right I feel so much better and those headaches have stoped.

I know its going to take me long to get to the level I want, but my desire is their, I can make it.

Thanks for the tips, yea Soldier Zero it depends on what your aiming for, high reps triggers different fibers, i think theirs 3 different types Im not too sure on the details so ill let MagnusMadness sort you out.

Depends on what you are training for…and there’s a million different theories on what does what…I’ve written out a long theory twice on the different rep ranges and I don’t feel like doing it again…but if you are training for size then stick to 6-12 rep sets. I myself either train in 6-8 reps or 8-12 reps and work between the two…the program I just started is as follows

Monday
Upper/Horizontal

Tuesday
Lower

Wednesday
Off

Thursday
Upper/Vertical

Friday
Lower

Saturday/Sunday
Off

I also periodize in the following manner

Per Exercise
Week 1: 3x6-8 reps
Week 2: 3x8-12 reps
Week 3: 4x6-8 reps
Week 4: 4x8-12 reps
Week 5: 2x6-8

Repeat…

Every three cycles I change up routines…and may even change forms of periodization…what I’m doing now is pretty basic…

To answer your question more specifically…I never do 15-20 rep sets…some people throw them in there somewhere occassionally to “shock” something, but whatever.

thanks for the informative reply.

do you guys eat protein bars?
what are the best kinds? (value, nutrition, taste)

Is there a limit on how much whey protein powder I should consume a day? I usually make 100+g shakes (made up of cottage cheese, peanut butter, yogurt and whey powder) every day, is that overkill? Is there a right time to drink that stuff (like mornings or before/after workouts or something)?