Workout Thread

[Porn Player]

Originally Posted by bball2223

To finish the whole thing? True that, **** sucks, but it's a great ****ing workout. That with cardio will have anyone near a damn six pack in short time, well I mean unless your ****ing morbidly wide then maybe not.

Yeah the entire thing. And I wasn't sure how long I got breaks in between each ab exercise 'cos the video I watched was a speeded up version so I just tried to power through.

Needless to say I got about halfway and had to stop. My abs still hurt two days later. But I'm gonna keep it up and give it ago later.

[myst]

I just noticed this thread and I'm going to let you in on everything I know, you may know some if not all of it.

- I see you mention soda and juice in this thread, don't drink any of it. Only drink water, and lots of it. Everything else is unnecessary calories.

- You can eat as late as you want, and opposed to what most people say, the later you eat the better, the idea is to get your metabolism going all day, so that's why people say eat a lot of small meals throughout the day. (and if you don't have an appetite late at night have a casein protein shake before bed)

-you can't really lose weight and gain muscle at the same time, it's either/or. If you want to lose fat you have to cut your daily calories, and if you want to gain muscle you have to increase your daily calories. I recommend working out hard and eating a lot, but most importantly eating healthy. The healthy calories will eventually knock off fat and turn into muscle.

-if you want big muscles, you have to lift big weights, you will be surprised how much you can actually lift

-make sure you don't overdo-it in the gym, your muscles grow when they are resting and being repaired after the gym, not while you are working out. which leads me to two points:
- make sure you either work out 2 days then take 1 day off or work out every other day. don't work out more then 2-3 days in a row, you are only hurting your development.
- and second, make sure you are eating good protein after the gym, a big piece of grilled chicken or a protein shake is important

- as far as supplements go, protein (whey, soy, casein or a mixture of them), a multivitamin, and possible fish oils and green tea extract is all you need, and if you want you can try creatine after a few months in the gym.

- for your eating, make sure you cut out all white carbs like white rice, white bread, pasta and so on, and switch them with whole grain (much better then multi-grain) bread, brown rice, and whole wheat pasta. And I'm not saying it like, white carbs are bad and whole grains aren't as bad for you, I'm saying white carbs are bad for you, and whole grain carbs are GOOD for you. So eating whole grain pasta with tomato sauce is actually good for you.

- and for everyone that says cut out carbs, fat, calories or whatever completely, don't listen to them, the body needs a little bit of everything, just make sure you do it smart. there is a such thing as good and bad fat, good and bad carbs, empty calories and vitamin rich calories and so on.

-and never eat trans fats period, very unhealthy. when you look at a label you want to see unsaturated fats (like in nuts) and try to avoid as much saturated fat as possible.

that's it for now, if I think of more I'll update this post.

[bball2223]

Awesome! Thanks Myst!

[BlakeJesus]

Don't eat soy protein, it has phyto-estrogen's in it.

And white bread is good to have after your protein shake, you need the carbs to help digest the protein.

Casein protein at night is great advice, though. If you don't want to go out and buy it, just drink a fat glass of milk before you go to bed. The reason why you do that is because, for ideal muscle growth you want your muscles to be fed routinely. From that viewpoint, sleeping is essentially an 8-9 hour span where you aren't ingesting anything. Since your muscles rebuild when you rest, having casein protein (which is ideal at nights and in the morning because its a slow release protein, compared to whey which is very fast) is great because your body is being slowly fed without you actually having to eat anything.

[myst]

Originally Posted by bball2223

Awesome! Thanks Myst!

Happy to help

Originally Posted by GregOden

Don't eat soy protein, it has phyto-estrogen's in it.

And white bread is good to have after your protein shake, you need the carbs to help digest the protein.

Casein protein at night is great advice, though. If you don't want to go out and buy it, just drink a fat glass of milk before you go to bed. The reason why you do that is because, for ideal muscle growth you want your muscles to be fed routinely. From that viewpoint, sleeping is essentially an 8-9 hour span where you aren't ingesting anything. Since your muscles rebuild when you rest, having casein protein (which is ideal at nights and in the morning because its a slow release protein, compared to whey which is very fast) is great because your body is being slowly fed without you actually having to eat anything.

About soy protein- I don't know much about soy protein, so you are probably right, I take syntha-6 myself and recommend it. (I highly recommend massnutrition.com, very cheap prices and I got my shipment in 2 days even though I paid for ground shipping)

About the white bread- even if you do need the carbs to help digest the protein, you don't need empty white carbs, you need whole grain carbs. So if you are going to eat bread after your shake eat some whole or multi grain bread.

[Ben]

Great advice guys, will be sure to take it in. I starting to take more of a 2 days gym, 1 day rest approach now. Except at the moment I've done a 5 days rest approach, this ink is restricting all my lifting and running.

[Porn Player]

Originally Posted by myst

About the white bread- even if you do need the carbs to help digest the protein, you don't need empty white carbs, you need whole grain carbs. So if you are going to eat bread after your shake eat some whole or multi grain bread.

I thought multi grain was just as bad as white? You've got me confused.


I'll look into this casein protein though. Seems like a good idea. I'll check back in tomorrow as I'll be hitting the gym pretty early for my standards (around midday) ...

[myst]

Originally Posted by Porn_Player

I thought multi grain was just as bad as white? You've got me confused.


I'll look into this casein protein though. Seems like a good idea. I'll check back in tomorrow as I'll be hitting the gym pretty early for my standards (around midday) ...

Here is where they stand imo,

-Whole grain
-
-
-
-
-
-Multi grain
-
-
-White bread

multi grain isn't as good as whole grain for sure, but it's not as bad as plain white bread because it does have some fiber and grains, and sometimes even extra stuff like raisins. So if you are asking if multi grain is the same as whole grain then definitely not, but it's also better then a plain piece of white bread.

Also, you don't have to buy casein protein by itself, a lot of protein shakes contain a mixture of a few different types of protein (Muscle milk and syntha-6 off the top of my head).

[Porn Player]

Originally Posted by myst

Here is where they stand imo,

-Whole grain
-
-
-
-
-
-Multi grain
-
-
-White bread

multi grain isn't as good as whole grain for sure, but it's not as bad as plain white bread because it does have some fiber and grains, and sometimes even extra stuff like raisins. So if you are asking if multi grain is the same as whole grain then definitely not, but it's also better then a plain piece of white bread.

Also, you don't have to buy casein protein by itself, a lot of protein shakes contain a mixture of a few different types of protein (Muscle milk and syntha-6 off the top of my head).

Thanks for the clarification, I've pretty much always only eaten multi/whole grains but never really thought their was much difference between the two. I'll be keeping an eye out next time I'm grocery shopping.

Bought some casein today. Shall add it to my lifestyle and see how we go.

Went to the gym today, ran 2k, did 21's on Biceps, did some fly's, did the Ab Ripper p90x and finished it all off by playing some basketball for half an hour.

Good day.

[Porn Player]

Cycled 10k, bench pressed, did 20 chin ups Jason Statham style, worked my biceps, worked my tri's and back, did the AB Ripper P90X, stared at super hot Asian girl doing sit ups, found it sexy.

Good work out and got some whey in afterwards. Took that casein protein before bed last night and didn't feel stiff or sore at all this morning, it's like a miracle worker. It does however take a while to stir into milk if you don't have a blender!! ... Oh and I just ate some tuna mixed with cottage cheese with whole grain and pumpkin seed ryvita ricebread. Pow, somebody stop me.

Where you at fatboys?

[Ben]

Yeah, protein without a blender is horrible. I usually pop it in a Lucozade (500ml) bottle, and just shake it up if I don't have a blender handy. Works pretty well, just have to bear the last bit of goo.

[ATLien]

I had a hard crash while skiing two weekends ago, and I've tried running twice since then and I ended up experiencing serious pain on my knee about halfway through both times. This sucks.

[Porn Player]

^ No other exercise you could get into while your shoddy knee heels?

This casein protein is a god send. I hated the ache of working out but this stuff nulls that effect. Amazing.

Got the emergence of a 4pack. Always flittered in and out of having decent Abs but their starting to look razor sharp after the Winter period ****ing destroyed any semblance of muscle in that region.

Day off today, but back into it tomorrow.

[bball2223]

Ab's, lifted, biked, and ran yesterday. Feeling pretty sick again so we will see how I am feeling this evening.

[Ben]

I had football training yesterday and realised two things.

1) I'm unfit. Very unfit. I lasted about 50 minutes. The Christmas Break has messed me up.

2) My team-mates are ****, compared to 2 seasons ago, when we won the league. Everyone has left, and now there's a bunch of idiots playing for us. Not good.