*Official* Work Out Thread

[sircaffey]

I get super weak sometimes during and after workouts, protein shakes with carbs really save me from having a hard time and possibly passing out.

I'd look into pre and during workout nutrition. It's more important than post workout.

[RockRaines]

I'd look into pre and during workout nutrition. It's more important than post workout.

Yeah, its hit or miss for me. Sometimes I can fuel up adequately and sometimes not. It's something I've fought for most of my life.

[Rowand44]

Rock when do you work out?

 

The last 2 months, I've switched to working out in the morning before work and I've never had better work outs. Not saying that's for everybody but I just seem to have more energy that way.

[Y2HH]

Rock when do you work out?

 

The last 2 months, I've switched to working out in the morning before work and I've never had better work outs. Not saying that's for everybody but I just seem to have more energy that way.

 

This is all very personal. What works for you, or me, will not work for others in most cases.

 

I work out at 11am, myself, and I find it great. Others, like your, prefer it earlier...the only thing I'd recommend against is really late night workouts...such as 8pm or later, unless it's the only time you can do it.

[Rowand44]

This is all very personal. What works for you, or me, will not work for others in most cases.

 

I work out at 11am, myself, and I find it great. Others, like your, prefer it earlier...the only thing I'd recommend against is really late night workouts...such as 8pm or later, unless it's the only time you can do it.

Yup no doubt. Just a suggestion to switch it up if he's not getting the work outs he wants. I just started working out mornings 6 weeks ago and I've just been killing it. Works so much better for me.

[SoxFan1]

When did you start working out that your weight suddenly started dropping? Is this recent?

 

Two weeks ago, what did you weigh, and what do you weigh now?

Did you just start working out/strength training in this manner within the last few weeks?

Did you change anything in your diet? IE, were you drinking 5 beers a day, and suddenly stopped?

The only thing that changed was starting work again - meaning an additional two (or so) miles of walking a day, and less food.

 

 

Get a jar of Peanut Butter, seriously.

It's my best friend. Need more.

 

 

Youre probably burning off some of that crappy weight. Keep it up and keep eating and you should see gains. Its a marathon not a sprint.

This has been an 18 month thing for me. I could still stand to lower my body fat % but I don't necessarily think I have a ton of crappy weight left to lose.

 

And I totally get the point of looking at the big picture. Just a bit frustrating when I'm not seeing the results I want and I can't entirely control it.

 

[sircaffey]

The only thing that changed was starting work again - meaning an additional two (or so) miles of walking a day, and less food.

It's just water and glycogen loss. When you reduce calories the body will turn to glycogen storage for energy. For every like gram or so of glycogen that the body stores, it stores multiple times that in water. Your increase in activity coupled with eating less had a doubling effect on this. This accounts for most of the initial gain/loss in weight that people see when they bulk up or cut down. Up your food intake and this weight should pop right back up really quickly.

[SoxFan1]

It's just water and glycogen loss. When you reduce calories the body will turn to glycogen storage for energy. For every like gram or so of glycogen that the body stores, it stores multiple times that in water. Your increase in activity coupled with eating less had a doubling effect on this. This accounts for most of the initial gain/loss in weight that people see when they bulk up or cut down. Up your food intake and this weight should pop right back up really quickly.

After a little bit of research, It looks like I should be shooting for 3500-4000 calories a day with ~200 grams of protein, 340-360 grams of carbs and 200-220 grams of fat per day.

 

I'm going to do some grocery shopping tomorrow and load up on chicken, ground beef, whole grain bread, oats, peanut butter, bananas, pasta, and eggs.

[sircaffey]

After a little bit of research, It looks like I should be shooting for 3500-4000 calories a day with ~200 grams of protein, 340-360 grams of carbs and 200-220 grams of fat per day.

 

I'm going to do some grocery shopping tomorrow and load up on chicken, ground beef, whole grain bread, oats, peanut butter, bananas, pasta, and eggs.

I've used and seen others have success using a guesstimate for maintenance level calories as 16x body weight (for men) given that the person is in decent shape (~17ish% body fat) w/ moderate daily activity. Adjusting around this, +/- 3 to add/lose weight. Using this, a 200 lbs man would maintain weight with around 3200 calories, lose weight starting at 2600, and add weight at 3800. At least when starting on a regimen. Just an estimate, but I have found people seem to find it reasonably accurate.

 

I think you'll see most advanced male gymers go with at least 1g per lb for protein even though some claim you don't need that much. I think you may be a little low on carbs and high on fats personally, but this is no exact science.

[Y2HH]

I've used and seen others have success using a guesstimate for maintenance level calories as 16x body weight (for men) given that the person is in decent shape (~17ish% body fat) w/ moderate daily activity. Adjusting around this, +/- 3 to add/lose weight. Using this, a 200 lbs man would maintain weight with around 3200 calories, lose weight starting at 2600, and add weight at 3800. At least when starting on a regimen. Just an estimate, but I have found people seem to find it reasonably accurate.

 

I think you'll see most advanced male gymers go with at least 1g per lb for protein even though some claim you don't need that much. I think you may be a little low on carbs and high on fats personally, but this is no exact science.

 

A lot of advanced gym goers do and say a lot of things, and despite scientific evidence proving their beliefs and opinions wrong, they hold onto these beliefs and opinions as if they were a religion.

 

I was guilty of this first hand, for a long time. Using science, we can determine that certain basic supplements help...such as protein. There is no argument that protein works, and science backs this claim. Of course, too much will always be bad, or useless, but the same can be said of too little. Now, that said, science has repeatedly shown that vitamins and mineral supplements don't do much of anything at all, except fill in the gaps from a poor diet, and anything extra is discarded. In a healthy eaters diet, that would probably mean upwards of 99.9% of it is wasted, and unnecessary, or even bad for you.

 

The best part is, you can take that same search, change it to "vitamins are good for you", and the results remain negative, because of reasons ... like science.

 

But, that won't stop the multi-billion dollar vitamin industry from convincing you that you need to OD on vitamins, and further, despite the evidence, it won't stop many of you from taking them anyway. The only time they're necessary/good for you, is if you have a deficiency of some sort, which should be solved with a better diet, or with supplements in the event of a medical condition.

Edited October 8, 2013 by Y2HH

[sircaffey]

A lot of advanced gym goers do and say a lot of things, and despite scientific evidence proving their beliefs and opinions wrong, they hold onto these beliefs and opinions as if they were a religion.

 

I was guilty of this first hand, for a long time. Using science, we can determine that certain basic supplements help...such as protein. There is no argument that protein works, and science backs this claim. Of course, too much will always be bad, or useless, but the same can be said of too little. Now, that said, science has repeatedly shown that vitamins and mineral supplements don't do much of anything at all, except fill in the gaps from a poor diet, and anything extra is discarded. In a healthy eaters diet, that would probably mean upwards of 99.9% of it is wasted, and unnecessary, or even bad for you.

 

The best part is, you can take that same search, change it to "vitamins are good for you", and the results remain negative, because of reasons ... like science.

 

But, that won't stop the multi-billion dollar vitamin industry from convincing you that you need to OD on vitamins, and further, despite the evidence, it won't stop many of you from taking them anyway. The only time they're necessary/good for you, is if you have a deficiency of some sort, which should be solved with a better diet, or with supplements in the event of a medical condition.

 

Sorry, I didn't mean to make it sound like I was talking about Vinny the meat head. I meant people that actually understand the industry. There's definitely a lot of bro-science out there.

[Y2HH]

Sorry, I didn't mean to make it sound like I was talking about Vinny the meat head. I meant people that actually understand the industry. There's definitely a lot of bro-science out there.

 

You didn't, I was merely commenting...I wasn't saying you were wrong, though 1gram of protein per pound is way in excess, 1 gram per lean pound is more realistic, but still overshoots the mark for most, by a lot..

Edited October 9, 2013 by Y2HH

[sircaffey]

You didn't, I was merely commenting...I wasn't saying you were wrong, though 1gram of protein per pound is way in excess, 1 gram per lean pound is more realistic, but still overshoots the mark for most, by a lot..

 

Where does science prove that 1g per lb when attempting to build mass is way in excess? I am genuinely interested in reading it.

[Y2HH]

Where does science prove that 1g per lb when attempting to build mass is way in excess? I am genuinely interested in reading it.

 

All over the place...

 

http://www.webmd.com/diet/healthy-kitchen-...ow-much-protein

 

http://www.cdc.gov/nutrition/everyone/basics/protein.html

 

And note, from bodybuilding.com -- it's 1.4-2.0 grams per kilogram, not pound. So no matter where in that 1.4-2.0 you land, it's still less than 1g per pound.

 

http://www.bodybuilding.com/fun/how-much-p...sition-issn.htm

 

As noted, the RDA for 97% of healthy adults, is 0.8grams per kg. The 1.4-2.0g per kg is a bodybuilders website recommendation in comparison...which is STILL less than 1g per lb.

 

http://www.health.com/health/article/0,,20410520,00.html

[sircaffey]

Those aren't the same things. Those are recommendations for normal healthy adults, not adults trying to add muscle mass, which SoxFan1 appears to want to do. The last link you gave suggested .85 per lb for "light bodybuilding", but fails to define light bodybuilding. Up from 0.6g per lb for just active people. So what's throw around heavy weight 4 days a week? Probably close to 1.

 

http://forum.bodybuilding.com/showthread.php?t=156380183

 

An informative post on calculating macros in bodybuilding. It suggests a range of 0.9g - 1.35g given different factors. There's a big difference in building mass vs just staying fit.

 

 

 

 

 

[Y2HH]

Those aren't the same things. Those are recommendations for normal healthy adults, not adults trying to add muscle mass, which SoxFan1 appears to want to do. The last link you gave suggested .85 per lb for "light bodybuilding", but fails to define light bodybuilding. Up from 0.6g per lb for just active people. So what's throw around heavy weight 4 days a week? Probably close to 1.

 

http://forum.bodybuilding.com/showthread.php?t=156380183

 

An informative post on calculating macros in bodybuilding. It suggests a range of 0.9g - 1.35g given different factors. There's a big difference in building mass vs just staying fit.

 

Aside from the fact you cherry picked data from the weakest and least scientific link I posted, I like that you ignored "light bodybuilding" is ranked higher than "competitive athlete". Nobody here is a professional athlete, a bodybuilder, or even a light bodybuilder...so any recommendations you give should be tailored properly to the audience in question.

 

I'm adding mass with ~0.60 grams per kg, but of course genetics has something to do with that. Reading between the lines, you asked for science, I delivered science, complete with authors and references in the other links provided. I read that post you linked, and her recommendations for most people fall exactly in line with the research I posted, and her recommendations for "bodybuilders" were way over the top...but you seem to forget that nobody here is a professional or even an amateur bodybuilder.

 

Also, keep in mind that person may have a bit of education on this (bachelors, I looked her up), but PHD's with far more experience, backed by clinical studies disagree with her, as cited in the links I posted (not to mention the thousands on Google I didn't post), which aren't just random posts, but backed by the scientific evidence you requested.

Edited October 9, 2013 by Y2HH

[sircaffey]

Aside from the fact you cherry picked data from the weakest and least scientific link I posted, I like that you ignored "light bodybuilding" is ranked higher than "competitive athlete". Nobody here is a professional athlete, a bodybuilder, or even a light bodybuilder...so any recommendations you give should be tailored properly to the audience in question.

 

I'm adding mass with ~0.60 grams per kg, but of course genetics has something to do with that. Reading between the lines, you asked for science, I delivered science, complete with authors and references in the other links provided. I read that post you linked, and her recommendations for most people fall exactly in line with the research I posted, and her recommendations for "bodybuilders" were way over the top...but you seem to forget that nobody here is a professional or even an amateur bodybuilder.

 

Also, keep in mind that person may have a bit of education on this (bachelors, I looked her up), but PHD's with far more experience, backed by clinical studies disagree with her, as cited in the links I posted (not to mention the thousands on Google I didn't post), which aren't just random posts, but backed by the scientific evidence you requested.

If you are trying to add muscle to your frame, then you are a bodybuilder. That's the definition. Anyways, I am just looking for science behind the protein needs of someone who is looking to add muscle by lifting heavy weight vs someone who is just active. Maybe I missed it in the articles, but the amount of muscle tissue breakdown between a jogger and a heavy weight lifter is much different. Thus, they have different protein needs. Just curious how much that is. Not trying to argue. We're all friends here. Agree to disagree.

[Y2HH]

If you are trying to add muscle to your frame, then you are a bodybuilder. That's the definition. Anyways, I am just looking for science behind the protein needs of someone who is looking to add muscle by lifting heavy weight vs someone who is just active. Maybe I missed it in the articles, but the amount of muscle tissue breakdown between a jogger and a heavy weight lifter is much different. Thus, they have different protein needs. Just curious how much that is. Not trying to argue. We're all friends here. Agree to disagree.

 

Well, this depends on a LOT of factors...some people don't need as much as others even when doing the same workouts, as their metabolism and genetics can cope with far less, while bringing equal or even better results.

 

This is the issue with average recommendations, and people tend to simply err on the side of way too much, just to avoid giving advice of too little. 1gram+ per pound of lean bodyweight is more realistic than 1gram+ per pound. That's a lot of damn protein to be taking each day, even for me.

[Reddy]

just finished the ROC Race (Ridiculous Obstacle Challenge) here in NYC

 

first time ever doing an adventure race, and it kicked the s*** out of me, even as simple as it was. It was a good wakeup call that I'm not yet in the shape to do a spartan race or tough mudder by any stretch. Good info to have though so I can start working harder!

 

Anybody done these types of races?

[RockRaines]

ok. Started another round of p90X since its been awhile and ive let myself take a long rest.

 

Day 2 was yesterday and today, well, can barely walk. Had to pause 3 times during plyo. S+A tonight with some ab ripper

[Y2HH]

ok. Started another round of p90X since its been awhile and ive let myself take a long rest.

 

Day 2 was yesterday and today, well, can barely walk. Had to pause 3 times during plyo. S+A tonight with some ab ripper

 

The fact you can still finish it after taking time off, even with breaks, is pretty amazing.

[RockRaines]

The fact you can still finish it after taking time off, even with breaks, is pretty amazing.

Shoulders and arms was pretty easy but ab ripper was impossible. Had to stop a few times.

[IlliniKrush]

ok. Started another round of p90X since its been awhile and ive let myself take a long rest.

 

Day 2 was yesterday and today, well, can barely walk. Had to pause 3 times during plyo. S+A tonight with some ab ripper

p****

 

[RockRaines]

p****

 

I can't get out of the car.

[Rowand44]

Shoulders and arms was pretty easy but ab ripper was impossible. Had to stop a few times.

When I did p90x all the sessions became so much easier for me as time went on except the ab ripper. That thing destroyed me all the way through.