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quote:

Originally posted by Floorfiller that's a good point. i just kinda through that up real quick. i eat a little bit more carbs before my workout and take a little extra protein afterwords, but that's what it basically looks like...and to be perfectly honest i don't really keep track of that extra bits simply because i know that its not a huge amount that would really throw off my diet. other than that...i mix up my carb sources given the time of day to try and avoid adding extra fat, but i usually do eat about the same amounts at each meal...also maybe a little bit less on the carbs before bed and in turn usually take a little more in the morning. i just kinda do the math and consciously do those things...

I hope you're not mixing carbs and fat in your meals.

quote:

Originally posted by Omegasox I hope you're not mixing carbs and fat in your meals.

i've rotated them in the past, but right now i'm not. please elaborate...

quote:

Originally posted by Floorfiller i've rotated them in the past, but right now i'm not. please elaborate...

Seperating carbs and fat into seperate meals will reduce weight gain (The bad kind, fat). When you eat a high fat, high carb meal, your insulin spikes thus promoting weight gain due to your metabolism slowing. When you eat a high carb meal prior to activity, the carbs are burnt off and minimal absorption occurs, whereas when fat is consumed with the carbs the excess will be absorbed and put into fat storage.

There are supplements out there though, that when taken with a high carb meal, will cause your muscles to absorb the carbs instead of them being put into fat storage. But you still shouldn't mix, regardless.

hi just thought id resurrect an old thread cause im bored and add some stuff ive learnt over the past year (i study sport and exercise science)

the whole point of weight balance is to equal the amount of energy you eat to that of which you expend during a day. weight loss should be a progressive thing and fad diets usually result in gaining the weight you lost and putting on a little bit more

ok on food, the recommendation id give is eating a ratio of 60% carbs, 25% fat and about 10-15% of protein
as much as people would like to believe that protein supplements (and any other supplement for that matter) are the reason for their growth, they probably had a placebo effect. the recommended amount of protein for any person is about 0.9g per kg per day and up to 1.7g for endurance athletes. also when dieting, never leave fat out cause lipids are the building blocks for your steroid hormones!
these may seem a bit airy fairy but we were at the AIS (australian institute of sport) last year and the majority of the athlete diet, although varied, was largely carbohydrates

the way proteins are processed in the gut is optimized when the right ratios are available in the stomach (so to speak). optimal arrangements are found in natural sources of protein such as meat. this is why alot of vegetarians end up malnourished because plant proteins dont come in the right ratios, and usually miss 1 or 2 essential amino acids.


PROTEIN SUPPLEMENTS
protien supplements are artificial constructs of individual proteins and are usually just passed through the body untouched
a good example of of this is i tried some brain chain amino acid (amino acids make up proteins) tablets a while back wondering what would happen. the result? bright yellow piss that smelt rancid haha

so how do people get gains from taking protein supplements? i tried them about 2 years ago, got some growth and attributed it to my protein intake. looking back i applied the same principles of training to my workout at the beginning and got even better results - minus the supplements
so 2 years ago, i tried harder in the gym to get better results from the supplement and got good results, 6 months ago i did the same thing and overloaded more and got better results

the only supplement that was suggested to us that may have had an effect was creatine monohydrate.

hope this proves kind of useful as ive only glossed over it a bit but thought that its this kind of information that isnt realised by alot of people

cheers
:end rant:

quote:

Originally posted by OLi_A

It depends what type of "athletes" you are talking about. Bodybuilders don't need such a large percentage of carbs because they are not burning as many calories as a runner/sprinter. Also, it's a proven fact that unused carbohydrates are stored as fat. So unless those carbs are depleted with energy expenditure, they are going to cause weight gain more so than protein.

I still believe the ratio should be closer to 5:4:2 (Protein/Carbs/Fat) if you're looking to build muscle. Of course the ratio is going to change if you're a runner, or bodybuilder, or just plain looking to gain mass.

protein is rarely used as an energy source in the body cause it takes too damn long to synthesize, rather it is structural.
the way energy systems work is that your atp-cp (creatine phosphate) system kicks in immediately upon movement. next your glycolytic system kicks in which is just after but peaks at about 8 seconds. the fuel for glycolysis is carbohydrates (glucose).

your right that body builders dont need as much carbs as endurance athletes, but the amount that i quoted is the recommended daily intake for the normal person who wants to maintain their weight. endurance runners eat up to 70% carbs, 15% protein and the rest fat.

when i talk percentages, im talking that of a base energy value that is required for an individual based on their body mass and their individual physical activity expenditure. so a normal person would eat less than a bodybuilder, even if they weight the same (because the body builder has more lean mass). all values are relative

what is wrong with the supplement industry is that it is largely unregulated so it makes alot of outragous claims contrary to sientific evidence

Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes.

Personally, it sounds like bullshit to me.

quote:

Originally posted by PHALPAX Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes. Personally, it sounds like bullshit to me.

you could probably get strength endurance doing that...but i don't really see it building muscle. i really don't care if i can bench 250 vs 350...i just wanna look good naked...

quote:

Originally posted by PHALPAX Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes. Personally, it sounds like bullshit to me.

problem is if you hold it at one position only a specific part of your mucles will work... so its basically useless cause the results will be unsignificant.. well compared to a normal and adequate work out for the least...

quote:

Originally posted by PHALPAX Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes. Personally, it sounds like bullshit to me.

it isnt new, it was the rave in the 40s (i think). well if you could hold the massive weight in place, id say your pretty strong to begin with but static contraction isnt specific to anything we do so whats the point in doing it? also the increase in strength only occurs at the point where the isometric force is produced, where you held it

How many days a week is it necessary to lift weights? The reason I ask, is I've been lifting 4-5 times a week, but I am overweight at the sametime. I want to lose around 25lbs. If I just lift 2 times a week, do cardio the rest, will I still build some muscle?

ile show u all some pics when i get back from vacation that i should be going to soon, tampa florida. dunno for sure tho.

edit, i lift everyday.

quote:

Originally posted by PHALPAX Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes. Personally, it sounds like bullshit to me.

Not new, but it can be a nice change from a normal workout to keep your muscles working in different ways. Which is how you break through plateaus.

quote:

Originally posted by Emil How many days a week is it necessary to lift weights? The reason I ask, is I've been lifting 4-5 times a week, but I am overweight at the sametime. I want to lose around 25lbs. If I just lift 2 times a week, do cardio the rest, will I still build some muscle?

probably not, but the next best thing than gaining muscle is maintaining that which youve already got. when trying to lose weight, the main goal should be to concentrate on your cardio.
remember though when dieting to make sure you get enough carbs or youll hit the wall real quick and wont be able to run, really hard to do when your getting dizzy. in the case you do hit the wall (thats when you start burning your fat storages) ride the bike and all will be in harmony and always have a gatorade straight after training to replenish muscle stores, not during unless its the light one or watered down, cause it doesnt get absored as quick
more than you asked but im feeling kinda delerious at the moment:P

Meh, whenever I want to lose weight I just stay in the gym longer hehe.

Heres my magical weight loss routine:

Eat 1 egg with 1/2 tomatoe upon awakening

wait an hour

go work out

Monday:

5 sets of 15 reps of incline db press
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell flies
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of leg press
5 sets of 15 reps of bent over reverse db flies
5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of decline bench situps (situps on a decline bench, go back parallel to floor and go up again. That way you never touch ground)

Tuesday Cardio:
Running: 900 cal an hour (about 300 calories a mile)
Jogging: 400 cal an hour (200 cal a mile, but you can go longer jogging)
Swimming: 700 cal an hour (The best cutting)
5 sets of 25 crunches

Wednesday:

5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises
5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of cable crunches

Thursday 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches


Friday: Chest, back, legs work out
Sat: Cardio
Sun: Rest

week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.

get home, eat half a toasted (toasting helps your body take it in) bagel with some avacado, tomato, and your favorite lunch meat.

drink water, eat dinner, I usually just have two big lettuce leaves smeared with half an avacado, half a tomato and 7 slices of meat, add a little salt and pepper and youre solid.

I can lose about 5lbs a week especially if 1 day a week you fast.

quote:

Originally posted by Emil How many days a week is it necessary to lift weights? The reason I ask, is I've been lifting 4-5 times a week, but I am overweight at the sametime. I want to lose around 25lbs. If I just lift 2 times a week, do cardio the rest, will I still build some muscle?

Losing weight all has to do with diet. I'd have to know your weight and activity level to give you a caloric limit, but you want to keep at a max of 2200 calories. The more cardio you do, the more weight you will lose if your diet is on point. I'd recommend a moderate pace for 50 min. to an hour 5 days a week, either running or on the bike. Anything less than a half hour and you won't cut into fat reserves, only carbohydrates consumed during the day.

Losing weight takes serious commitment. I tore my ACL twice playing volleyball and ballooned up to 242lbs. (Not being able to move for 2 months will do that). That was 2 years ago. I'm now 182, ripped, and back playing better then ever before, i.e on the Canadian National Team.

Best way to lose weight = quit drinking

quote:

Originally posted by Orbax Meh, whenever I want to lose weight I just stay in the gym longer hehe. Heres my magical weight loss routine: Eat 1 egg with 1/2 tomatoe upon awakening wait an hour go work out Monday: 5 sets of 15 reps of incline db press 5 sets of 15 reps of seated rows 5 sets of 15 reps of flat bench dumbell flies 5 sets of 15 reps of lat pull downs 5 sets of 15 reps of leg press 5 sets of 15 reps of bent over reverse db flies 5 sets of 15 reps of hamstring curls (seated leg curls) 5 sets of 12 reps of decline bench situps (situps on a decline bench, go back parallel to floor and go up again. That way you never touch ground) Tuesday Cardio: Running: 900 cal an hour (about 300 calories a mile) Jogging: 400 cal an hour (200 cal a mile, but you can go longer jogging) Swimming: 700 cal an hour (The best cutting) 5 sets of 25 crunches Wednesday: 5 sets of 15 reps db bicep curls 5 sets of 15 reps tricep rope pull downs 5 sets of 15 reps lateral db shoulder raises 5 sets of 15 reps db bicep curls 5 sets of 15 reps tricep rope pulldowns 5 sets of 15 reps machine shoulder press 5 sets of 15 reps of cable crunches Thursday 1 hour of Cardio Running: 900 cal an hour Jogging: 400 cal an hour Swimming: 700 cal an hour 5 sets of 15 reps of cable crunches Friday: Chest, back, legs work out Sat: Cardio Sun: Rest week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum. get home, eat half a toasted (toasting helps your body take it in) bagel with some avacado, tomato, and your favorite lunch meat. drink water, eat dinner, I usually just have two big lettuce leaves smeared with half an avacado, half a tomato and 7 slices of meat, add a little salt and pepper and youre solid. I can lose about 5lbs a week especially if 1 day a week you fast.

u beast u, i do way less, im more into running, i run everyday for like an hour or two.

DIET

Meal 1 � Breakfast

Protein Shake + Weetbix or Special K

Meal 2 � Mid Morning

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 3 � Lunch

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 4 � Afternoon Tea

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 5 - Dinner

110 grams Meat (Chicken, Beef, Tuna) + 150 grams of vegetables

Meal 6 � Just before Bed

Protein Shake


1. Only drink water, no juice, soft drink or alcohol

2. Vegetables not include corn, carrots or tomatoes

3. 2 teaspoons of any type of sauce allowed on any meal

4. 3 litres of water to be drunk everyday

5. 1 day per week you can eat whatever you want

6. No ham, luncheon meats, salamis, coke or pepsi, fruit juice, cordial, chocolates, cakes, biscuits, lollies.

7. Don�t use oil in cooking.

8. Only drink black coffee, no sugar

My stomach:

hehe...ignore spec.

yeah, thats my fat loss routine now its more like 3x10 for setsXreps. The cardio hasnt really changed. Right now im focusing heavily on chest and lats and abs, so the other muscles are just getting brief sessions to maintain. I tend to eat more fatty foods when im trying to bulk, it seems to gimme lots more energy. So sugars and fats have been a part of my diet now as well as salts.

what I mean with that is Ill grind salt over my eggs and tomatoes and stuff whereas I never used to. I probably had a salt deficiency or something. And during the dar I ll have a bite of chocolate here and there. nothing too crazy but I want those in there.

I used to be the food nazi and only eat food for its nutritional value not for pleasure or anything else. Then I realized cravings werent really a weakness but my body saying "i need this you jerk, eat it!"

quote:

Originally posted by spec DIET Meal 1 � Breakfast Protein Shake + Weetbix or Special K

You shouldn't be K-holing during a workout.

quote:

Originally posted by UWM You shouldn't be K-holing during a workout.

Yeah, there's one thing being exhausted after a full on session, and then there's laying on the ground in the middle of the gym in a coma like state imagining the water fountain is a cute blonde girl that wants your attention.

Yeah, good advice.

But as for Orbax, thats the diet I usually do for a few months before Summer, and when combined with 40 mins of cardio with your heart rate at 150bpm every morning, and whatever weight training suits your fancy in the afternoon, you will get a super sensational body, and fast.

Sweet I just had to race home from working out because I was about an inch from hurling and I DID pass out for about 10 minutes I still might puke, we'll see. Good work out

quote:

Originally posted by Orbax Sweet I just had to race home from working out because I was about an inch from hurling and I DID pass out for about 10 minutes I still might puke, we'll see. Good work out

Awesome.

I beat my legs up so good on Thursday that they gave out on me as I was walking across the gym. Embarrassing but cool.

ahh god.I love legs. The puking, the passing out, the hours of nausea...*wipes a tear*

I want to do Mt Si again with 50lbs of weight this time. The way down is too bouncy so im gonna do gallons of water and then pour them out at the top and run down...I cant wait! Awesome neck and back exercise as well...I might leave like 20lbs of water for weigh down to really get the traps. I dont know yet...well see how drunk I am during the next few days.

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