Thread: Building Muscle/Working out

Originally Posted by chee16

this is the perfect example of using crap protein. you shouldn't feel like crap after drinking a protein shake and it should NEVER give you gas. a typical guy can only assimilate around 45g of protein in a day and considering how many different types of protein there are in foods and how many different places we can get protein, a shake with 26g of good quality protein is plenty. the key is good quality. the best type is high alpha lactobumine whey protein.

another huge factor here is the rest of your diet. if you want to actually have energy to work you have to be consuming quality fruits and vegetables, especially greens ones and good fats. good fats include some saturated fats (contrary to what advertisers want you to think) like coconut oil which is one of the best, and you need some type of animal fat. so don't get the lean chicken and beef, get the free run organic stuff that doesn't have the hormones and other crap, and eat the fat too.

oh and the amount of carbohydrates from grains that we actually NEED is very low, and they are the worst thing you can eat for breakfast, they slow the metabolism and are almost immediately stored as fat. fruits and veggies for breakfast with a tbsp of coconut oil is great for breakfast.

if you eat a well rounded diet and are active along with working out, you will never have to worry about bulking up and then leaning down because your body will keep itself at your healthy weight.

Fantastic, thanks! I didnt know most of this. The cereal I've never liked or had a good feeling about. I'm more of an egg for breakfast person. Hormones are not allowed in breeding here in Europe, so I trust that they dont use any. Didnt know about coconut oil, I eat mainly (raw) oilve oil. Is that anywhere near as good?

Originally Posted by chee16

this is the perfect example of using crap protein. you shouldn't feel like crap after drinking a protein shake and it should NEVER give you gas.

True to a point. If you are prone to gas in general, or get gas when you eat fast, even iso whey can give you a case of gas but it should not be worse than any other food.

Originally Posted by chee16

a typical guy can only assimilate around 45g of protein in a day

This is the lowest daily intake of protein max I have ever seen anywhere, Reference? I exceeded that before lunch today. Most I have seen say at least 60. Most diet plans for muscle gain recommend anywhere from 1 gram per kilo to one gram per pound daily. I personally go with roughly one gram per kilo of lean body mass and have no dietary problems such as gas, or anything.

Originally Posted by chee16

a shake with 26g of good quality protein is plenty. the key is good quality. the best type is high alpha lactobumine whey protein.

I usually get around 24 per shake, but I buy a relatively inexpensive whey blend, mostly because I can't afford the best, but also because I see good results. Of course I only have one or two per day, most of the protein need should be met through diet. Learn to love eggs and fish. Fish also geets you the best of the healthy fats.

Originally Posted by Rajagra

Nobody has mentioned creatine. Has it gone out of fashion/been proven to be junk?
Or just pointless unless you are doing extreme workouts?

Its still pretty popular in the high intensity workout circles, it and protein are the two most recommended supplements. It's benefits seem to be temporary though so cycling on and off is more common and that make sit a bit more complex for a beginner to mess with and if your not doing physique competitions it might not be worth it.

Personally it is the only thing I have thought of adding to my regime but I haven't reached the point where I think I would get the most gain out of it so for now it can stay on the tore shelf.

When I was into the weight training along with my bicycling I got into taking Universal Animal Pack and 1 protein shake with Muscle Milk daily. The animal pack was 11 pills and they recommended taking it twice a day. I did one pack as in my late fifties at the time and not lifting heavy I figured that was enough. Now I think it was probably overkill for an old guy but what the heck, I don't think I suffered from the possible overload. I also took glucosamine sulfate daily for joint health. Now due to some physical problems I don't take anything and I seem to be doing alright.

The only thing I can really add here is that I think it's important to change up your workouts every now and then (3-6 weeks?). I think your body gets used to doing the same old thing and can use a shake-up.

I've also been having pretty good results from lower volume, high intensity workouts - say, 4-6 exercises of 3-5 sets. I also do 2-3 different routines a week, all hitting the same muscle groups. If you work those few exercises really hard, you shouldn't have the energy to do some of the 10+ exercise programs I've seen. I suppose it depends on your goals though.

Jordan

I, too, have heard the rule of 1g protein per 1kg of DESIRED body weight. e.g. if you want to weigh 100kg, take 100g a day. I prefer caecin to whey as it tends to work better for me. Try both, some people have better results with whey (fast absorbing) some people with caecin (slow absorbing) depending on metabolism. I have had the best results with Just Protein, but others are prolly just as good.

Quit using creatine years ago, but I still use a nitric oxide supplement (NOxplod) which is great, and also I make sure to get lots of calcium and take the joint supplements. (collagen or something, can't remember.)


another good thread:
http://straightrazorpalace.com/finer...6-protein.html

I firmly believe in protein shakes...also in multivitamins...and also creatine. creatine is much better now than it was in the early 90s when it became the supplement for highschool and college athelets...

it is pure now and as long as you keep your supplement to around 2-3 grams pre workout and around 5 grams post workout you can benifit greatly. cycle this supplement 2 months on 1 month off and you will be fine...

and as far as only needing 46 grams of protein that is simply too low...that is what the fda says...but they are the ones that came up wtih the food pyramid that had people eating 11 servings of grains and made people fat from all the carbs....

if you are working out...1 to 1.2 grams of protein for every 1 pound of lean muscle mass...so if you are 200 lbs with 25% body fat you have 175 pounds lean muscle...so you can easily take in 175 grams of protein in a day...

you only need carbs in the morning and some preworkout...then some quick digesting carbs post workout...even just sugar is good after a workout...along with your 30 to 40 grams of protein and some good fats...

high protein diets burn more calories ... plain and simple...

I like how this thread has taken off...i thought this may be a good topic for people to discuss...fitness and diet are two of the most debated topics next to government healthcare steroids in baseball...hahaha

jockeys...have you tried MRI Black powder...works better than xplode for me...

and i just use plain old GNC brand protein

and plain old gnc creatine monohydrate...

good so far...

O yeah and as for the creatine factor....

when you first start your cycle you will imediately notice big gains...when you start your second cycle you will again gain but just not as noticible as the first time...

but it does work...

Test boosters..no, hi sugar creatine drinks...good but too expensive...all the other sups...stay away from...

creatine monohydrate powder with cinnomon and some sugar...these help to absorb and utilize the creatine...

the only other supps to try would be Glutamine or BCAA these are amino acids from protein...the most important aminos for muscls growth.

man i love this topic...

Originally Posted by chee16

oh and the amount of carbohydrates from grains that we actually NEED is very low, and they are the worst thing you can eat for breakfast, they slow the metabolism and are almost immediately stored as fat.

References please.


Scott

Originally Posted by honedright

References please.


Scott

I'm curious about this too. I've always read that 2-4 proper servings a day (earlier in the day being better) of a good whole grain was optimal.

Jordan