RumblingRosco
Member
I hear peanut butter us beastly at slowing down digestion rates of foods taken with it, but I have no scientific data supporting that.
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
- Start date
- Status
I hear peanut butter us beastly at slowing down digestion rates of foods taken with it, but I have no scientific data supporting that.
Oh really? I add 2 scoops of peanut butter to my whey protein shakes because of the protein. Had no idea about the digestion rates bonus. I love my shakes. 1 scoop of chocolate whey, some milk, half a banana, 2 scoops of granola, 2 scoops of peanut butter, and a bit of cold water or ice. Blend it up and it's fantastic. Just takes too long to prepare haha
Domino Theory
Crystal Dynamics
I just drink lactose-free milk that already has the enzymes in it, but I don't plan to drink milk anymore, it just bloats me to hell and I just generally have trouble with it.
Yeah, any food with high fat content and fiber will slow it down, fat slows the absorption of anything.
I never said eating huge amounts of protein didn't help, just that I haven't seen anything showing that it's necessary either through theory or study. I don't think it's accurate to say that such a thing is necessary. I'd love to hear a very studied biologist talk on the subject.
Domino Theory
Crystal Dynamics
If you're not overtraining (I realized just recently that I've been overtraining for almost 2 years) and having 2-2.5g of protein/kg of body weight when cutting, you don't need to worry about it.
Para bailar La Bomba
Banned
Bloats as in "fat bloat" or "water-retention bloat" or "gas bloat" ? So do you plan on going on protein powder or something else, like nuts?
I'm honestly not sure what you're getting at here, but I'll ask, how did you figure out that you were overtraining?
Para bailar La Bomba
Banned
Can't speak for DT, but this will give you a good idea.
http://www.muscleandstrength.com/articles/overtraining101-what-you-need-to-know.html
The best thing ever is an immersion blender. A regular blender is a pain in the ass for having frequent protein shakes. If you take out the ice an immersion blender is quick to use and quicker to clean up. I stopped using my regular blender all together.
My shake usually is: Whey protein, whole milk, full banana, peanut butter, two scoops ice cream. quick to throw in a cup and quick to blend with the immersion blender.
On another note, I'm very close to my goal of gaining 12lbs. I weigh myself every morning (at my lightest) and I'm at the upper end of 178. Started eating much more calories right before the new year, and it's nice to almost be at 180lbs.
Can anyone vouch for Twin Labs Strawberry Slam whey protein?
Amazon has it on sale, 4lbs for 25 bucks.
I've been an Isopure Zero Carb user for the last year or so but due to poor planning on my part, I'm at the bottom of my last container and no one has it on sale, so I'm going to try that out if it's not hammered by you guys.
Amazon has it on sale, 4lbs for 25 bucks.
I've been an Isopure Zero Carb user for the last year or so but due to poor planning on my part, I'm at the bottom of my last container and no one has it on sale, so I'm going to try that out if it's not hammered by you guys.
Mecha_Infantry
Banned
Lord Rippetoe
Were those not sufficient? I guess I can imagine some data that a biologist could add to the discussion, but I can't imagine a senario where one would study human beings attempting to increase athletic performance and their dietary needs.
Not trying to be smart here, but at your most basic level food in must be less than energy expended in order to have gains. You must have a proper balance of carbs, fat, and protein to be on a healthy diet. Should you have a flat increase in calories, say from being some sort of atlete, in order to either gain weight or increase your training, your protein consumption would need to increase anyways.
Also, it would appear that, even for endurance athletes, additional protein consumption would be necessary. However, that's not exactly conclusive.
I've posted a link back to Lyle Mconald's site. He's very through with his research, as is Martin Berkham and Alan Anargon.
How do you know if you're burning less calories? It is normal for you to adapt and improve to your workouts.
Do a non-idiotic route. Better yet, why not train the bicept itself with isolation exercises?
Between the three of them there's an encyclopedia of nutritional information that I've probably barely scratched the surface of. And I've read pretty much every post on Berkhan's blog, followed up on sources he's cited, and read six of Lyle McDonald's books and much of his website.
If a new OP is drawn up a summation of Lyle's thoughts on fat loss and muscle gaining nutrition with links to GOMAD, IF and such as an afterthought would provide a great benefit to the readers of this thread.
old schtick is old
Rest much? Everday for a month doesn't give your muscles a chance to grow or recover properly. Surprised you got that far without feeling the crunch. 100 pullups in one day is a good effort (I'm not sure I could do it). I do my own bicep workout and pullups aren't part of it. You need to be doing a more varied workout to really punish those biceps and grow some size. Works for me.
http://www.youtube.com/watch?v=S9bS37Yb5Ls
http://www.youtube.com/watch?v=S9bS37Yb5Ls
Anton Sugar
Member
Dude. You are doing WAY too much. Sounds like you have inflammation, and hopefully nothing more serious than that.
Unless you're eating and sleeping well, and a freak of nature, 100 chins a day for 30 days is waaaay too much volume.
How many chins can you do in a single set? 30?
I do 10 per set. I don't go for failure. The idea is by spacing the reps and not going to failure, your body has a chance of recovery. At least, that was the hypothesis. I think I nabbed the routine of T-Nation. But yes, it's simply about cranking out 100 chins throughout the whole day.
It's strange how it has taken so long for the pain to kick in.
I haven't got any of the equipment in the video. All I have are dumbbells and a barbell.
I can continue doing chin-ups, although my upper back does hurt when I try doing pullups.
It's strange how it has taken so long for the pain to kick in.
I haven't got any of the equipment in the video. All I have are dumbbells and a barbell.
Well, it's time to take a month off. Hopefully less, maybe more.
Inflammation, tendonitis and tenosis could all be possible culprits with that volume.
As the resident pull-upaholic, that's a lot of fucking pullups. I do 1,000-1,500+ a month, but I worked up to that volume and I always take a deload week every 4-8 weeks. If you searched in this thread (or was it the previous one?) I increased the number of pull-up I did every week or month quite slowly, building a tolerance for the volume before jumping in headfirst.
Also, this article will help you a good bit:
13,064 Pull-ups in 5 Months
Note that he encourages rings or at the very least, neutral-grip pull-ups for that volume. I've never even approached that number of pull-ups. That would explain the bicep hypertrophy, because even at the frequency of 100-400 a week I give them time to grow and repair. And I don't really do anything else for my biceps, unless squats, deads and dips are helping out. Actually I'd give a good chunk of credit to the weighted chins, which is another reason my volume stays... well, reasonable.
Best of luck and I hope you get well.
Cheers. I do have a pullup bar which allows variation for grip.
Neutral grip = hands facing each other?
How do you deload from bodyweight pullups?
If I were to try that out after I fully recover, what would be the best way to slowly build up a tolerance? Increasing reps per day?
No, that's parallel. Neutral grip is one hand facing in each direction.
Mecha_Infantry
Banned
How has your back/bi's grown? (genuine question)
It seems like a lot of work for an unspecified amount of hypertrophy, unless that's not what you're going for? Quite notable that most of those images show people who don't do extreme amounts of pulls like the article describes
Im mobile, but its basically like deadlifting with a mixed grip.
*edit*
http://www.menshealth.com/fitness/mixed-grip-pullup
I'm not referring to the variation Petrie is. Regardless of the nomenclature, the variation I'm referring to is with the palms facing one another on two parallel bars, usually shoulder-ish width apart. This takes a lot of the stress off the wrists and tendons in the forearms and even a decent bit off the elbows.
http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullupN.html
Great gains in the back, obviously mostly in the lats, but I've gained over an inch on my biceps in a few months which can only be attributed to chins and weighted chins since I don't do any direct arm work. Everything is still growing even if it is slow. While it may not seem like anything special it works for me considering my next statement:
There's the crux of the matter, that muscular hypertrophy is not my main objective! So far as pull-ups are concerned, my goals are twofold, getting one more pull-up on my max-rep sessions (muscular endurance) and getting my working sets of weighted chins to 66% of my bodyweight so I can safely begin one-arm pull-up training (max strength).
Haha, that's T-Nation for you. Half-naked men are the order of the day on that site. It's NSFW for that reason alone, lol.
Even though hypertrophy isn't my primary objective, I don't mind the added size when I'm able to build it. There's no such thing as a disproportionately large back, and if I could add ten pounds of flesh to my back muscles and no where else I'd still be happy.
Hmm I'll try that. I need the ice because I don't have cold water though. Maybe I'll just throw in more milk and skip the water altogether.
hey what do you guys think of this: http://www.myprotein.com/uk/products/hurricane-extreme
It has stuff like BCAA in it, and someone posted a link earlier saying that it's pretty much useless.
the other product I was thinking of getting was this: http://www.myprotein.com/UK/products/hurricane_xs
which would be better? Or should I just stick with normal whey protein?
my goal is strength training by the way, if that matters. Need to get stronger and faster.
It has stuff like BCAA in it, and someone posted a link earlier saying that it's pretty much useless.
the other product I was thinking of getting was this: http://www.myprotein.com/UK/products/hurricane_xs
which would be better? Or should I just stick with normal whey protein?
my goal is strength training by the way, if that matters. Need to get stronger and faster.
Can anyone recommend me some creatine? Only interested in capsules since my teeth don't really like anything too acidic on a regular basis (haven't drank any sodas or juices in couple of year either)..
Also I would appreciate if the stuff wouldn't hold too much water in my body since I'd like to stay as lean as possible. Thanks
One brand I was looking was Star Nutritions Rapid Creatine (180 capsules) but I don't really know anything about this stuff so I can't say. It's just that our local store has this stuff.
It has per dose:
creatine ethyl esther HCL 1100 mg
creatine gluconate 300 mg
creatine methyl esther HCL 300 mg
creatine decanate 300 mg
Costs 22€ per bottle and you have to take 4-6 per day depending if your working out or not..
Also I would appreciate if the stuff wouldn't hold too much water in my body since I'd like to stay as lean as possible. Thanks
One brand I was looking was Star Nutritions Rapid Creatine (180 capsules) but I don't really know anything about this stuff so I can't say. It's just that our local store has this stuff.
It has per dose:
creatine ethyl esther HCL 1100 mg
creatine gluconate 300 mg
creatine methyl esther HCL 300 mg
creatine decanate 300 mg
Costs 22€ per bottle and you have to take 4-6 per day depending if your working out or not..
Charlatanized
Member
First post in this thread, just looking for a little feedback on the regimen I'm putting together. Some things to know beforehand: I'm starting out in decent shape, I'm a hardgainer, I don't have much money to work with (at-home assets: pullup bar, barbell, dumbbells, plates) & I've been working out for years, but have never attacked it in a focused enough manner. Working on a moderate bulk with a focus on the arms (esp. forearms, as they're a trouble spot for me) as they'd benefit most from improvement. Here's the breakdown I've been doing for a few days now. I rotate Day A & Day B & exercise daily:
Day A (Weights)
4 x 12 Barbell curls
4 x 10 Reverse barbell curls
3 x 10 Barbell upright rows
3 x 5 Barbell deadlifts
4 x 12 Dumbbell wrist curls
2 x 12 Seated dumbbell curls
2 x 12 Dumbbell shrugs
2 x 12 Dumbbell side laterals
3 x 15 Barbell wrist curls
2 x 50 Weighted crunches
1 x 20 Modified vertical leg crunches
Day B (Resistance)
4 x 20 Close-grip pullups
4 x 20 Pullups, different grip
2 x 10 Close-grip pullups (bar wrapped in towel)
3 x 15 Pushups
3 x 15 Triangle pushups
3 x 10 Knuckle pushups
3 x 10 Planks
2 x 50 Weighted crunches
1 x 20 Modified vertical leg crunches
Run 1-to-3 mi.
Diet staples: Water (1 gal/day+), whole milk (1 gal/day), whey protein (1 serving/day minimum), oatmeal, eggs, steak, chicken, black beans, flax seed, whole wheat bread, hard salami, cheese, sunflower seeds, peanuts, peanut butter, potatoes, yogurt, apples, oranges, carrots, whatever veggies are on sale. Minimum 100 grams protein/day, typically more.
Off the bat, I know I'll get criticism for not having much leg work -- I'm fairly happy with the lower body & my leg muscles seem to respond to running (in the form of visible muscle growth) much easier than my arms do to weightlifting. I also know the gallon of a milk a day issue is divisive. I'm trying it as a hardgainer with no lactose issues & adding it to a fairly balanced diet with plenty of water -- I've worked up to it slowly & haven't experienced any problems yet. Only plan to do it for a few months max.
My main question for you guys is in regards to the concept of rest & repair. I think this is where I may have faltered in the past. Do you think the two days, A & B, are too similar as far as muscle groups go? Am I not giving sufficient time for muscles to repair by exercising daily? As an alternative, I could combine days A & B into one routine for Day A & make Day B a lighter day of leg & back work, plus crunches & running. Psychologically, it's hard for me not to work my arms everyday since that's my focus, but this is where I want to defer to others with more knowledge & experience. Any feedback is much appreciated. Thanks for having a look.
Day A (Weights)
4 x 12 Barbell curls
4 x 10 Reverse barbell curls
3 x 10 Barbell upright rows
3 x 5 Barbell deadlifts
4 x 12 Dumbbell wrist curls
2 x 12 Seated dumbbell curls
2 x 12 Dumbbell shrugs
2 x 12 Dumbbell side laterals
3 x 15 Barbell wrist curls
2 x 50 Weighted crunches
1 x 20 Modified vertical leg crunches
Day B (Resistance)
4 x 20 Close-grip pullups
4 x 20 Pullups, different grip
2 x 10 Close-grip pullups (bar wrapped in towel)
3 x 15 Pushups
3 x 15 Triangle pushups
3 x 10 Knuckle pushups
3 x 10 Planks
2 x 50 Weighted crunches
1 x 20 Modified vertical leg crunches
Run 1-to-3 mi.
Diet staples: Water (1 gal/day+), whole milk (1 gal/day), whey protein (1 serving/day minimum), oatmeal, eggs, steak, chicken, black beans, flax seed, whole wheat bread, hard salami, cheese, sunflower seeds, peanuts, peanut butter, potatoes, yogurt, apples, oranges, carrots, whatever veggies are on sale. Minimum 100 grams protein/day, typically more.
Off the bat, I know I'll get criticism for not having much leg work -- I'm fairly happy with the lower body & my leg muscles seem to respond to running (in the form of visible muscle growth) much easier than my arms do to weightlifting. I also know the gallon of a milk a day issue is divisive. I'm trying it as a hardgainer with no lactose issues & adding it to a fairly balanced diet with plenty of water -- I've worked up to it slowly & haven't experienced any problems yet. Only plan to do it for a few months max.
My main question for you guys is in regards to the concept of rest & repair. I think this is where I may have faltered in the past. Do you think the two days, A & B, are too similar as far as muscle groups go? Am I not giving sufficient time for muscles to repair by exercising daily? As an alternative, I could combine days A & B into one routine for Day A & make Day B a lighter day of leg & back work, plus crunches & running. Psychologically, it's hard for me not to work my arms everyday since that's my focus, but this is where I want to defer to others with more knowledge & experience. Any feedback is much appreciated. Thanks for having a look.
Sounds to me like you aren't a hardgainer, you're just doing stupid things like working out every day, ignoring legs, etc. Nothing about your plan seems to make sense.
You drink a gallon of water and a gallon of whole milk a day plus all the other stuff?
That's WAY too much, especially if you want to actually build muscle. I would try a three day a week program, concentrating on the major lifts: Squats, Deadlifts, and Overhead Press. You could do the Starting Strength program as that works for many people.
I personally can't handle doing squats three days per week and do the following program:
Day 1:
Low Bar Squat
High Bar Sqaut
Front Squat
3 sets of 5 each
Day 2:
Deadlift
Bent Over Rows
Weighted Chins
3 sets of 5 each
Day 3:
Overhead Press
Bench Press
Weighted Dip
3 sets of 5 each
This is done every other day, and two days of rest after I go through it once. No cardio if you want to gain weight either.
Charlatanized
Member
That's fine, but if you have anything constructive to add I'd appreciate it. I'm not really looking for insults, I'm looking for advice to build a routine.
I do drink roughly a gallon or milk & water (each) per day. I don't eat everything I listed every day, that's just a list of the staples that make up my diet. My typical meal plan is, roughly:
--Breakfast: oatmeal w/flax seed, peanut butter toast, milk, juice
--Snack: milk, peanuts
--Lunch: egg, meat & cheese on whole wheat, milk, yogurt
--Snack: protein shake, fruit (post-workout)
--Dinner: meat, potatoes, beans, green veggie, milk
--Before bed snack: peanut butter, milk
Plus little snacks throughout the day, like sunflower seeds or occasional junk food, since I am looking to gain.
Charlatanized
Member
Thanks, nerdy1, that's why I posted here. Suspected it was too much. I might take the basic routine you posted & modify it to add more forearm/bicep work to it & account for the fact that I do not have a bench. Do you think day on/day off or rotating between upper & lower body days would work?
The criticism is that the entire plan is garbage, and isn't worth giving advice. It should be thrown out and replaced, not fixed.
Well, I'm not sure what you height and weight are, but one of the biggest problems here is trying to bulk with limited equipment. Also, I wouldn't do a gallon of milk with this type of routine; it's just a bunch of isolation exercises. I personally would go with something simpler with compound movements, but you probably won't do it. Seems like you just want big arms and abs.
In regards to recovery, there's a lot wrong here. Working out everyday won't get you there faster. 100 grams of protein minimum is really low for someone working out. Also, running is nowhere near the same as actually working on your legs.
Why modify it? You ever see anybody that can deadlift 405 with small arms or do weighted chins with 90lbs have small biceps?
Buy a cage, get a bench, and you will get great results.
Charlatanized
Member
Thanks, Mr. City. Arms are my focus; I'm not too concerned about abs, but I don't want to completely neglect lower body. Again, that's why I'm looking for feedback -- I know what I posted is not right, & I want to get it right. What are some simpler/compound exercises you would recommend & how would you utilize the equipment I'm working with? Would you use both compound & isolation exercises? I think it's clear I need to do leg work as well if you have any recommendations there (squats will be added). In the area of rest/recovery, do you feel that a day between workouts is sufficient?
For further info, I am 6'3" & 171 pounds. Yesterday, my protein intake was 143 grams. My definition of bulking is not drastic, & I don't expect bodybuilder results. As of now, I am lean & fairly toned; I'd like to take the lean body type to average or higher & am willing to lose a little tone to do so.
As a side note, you guys find any credence to the idea of signalling (i.e. slow sets throughout the day rather than one big workout, typically each day)?
For further info, I am 6'3" & 171 pounds. Yesterday, my protein intake was 143 grams. My definition of bulking is not drastic, & I don't expect bodybuilder results. As of now, I am lean & fairly toned; I'd like to take the lean body type to average or higher & am willing to lose a little tone to do so.
As a side note, you guys find any credence to the idea of signalling (i.e. slow sets throughout the day rather than one big workout, typically each day)?
The movements I recommend are the bench, the squat, the press, the deadlift, and the power clean for a good roster of basic movements. But you want Popeye arms, so keep going with what you got.
I've always like at least a day of rest between workouts.
Also, you said the T word.
Charlatanized
Member
What, "tone"? Ha, I figured I'd be getting into a whole nest of idiosyncratic subculture here -- as Petrie proved with his shitty welcome -- so, yeah, I'll probably say things that come off as dumb. Thanks for actually giving feedback, though, it's appreciated. The thing is, I do plan to incorporate this stuff -- it ain't falling on deaf ears. That's why I'm here. Promise I'm not looking for Popeye arms; I understand the cliche, I understand that's what every guy that gets into this stuff wants. In all honesty, forearms are a trouble spot for me & always have been, so I do want that to be part of the attack. And yes, if there was a single body part I could improve, it would be arms, but not to ridiculous proportions.
Nerdy1, you're absolutely right & I wouldn't modify it drastically. Do you see any harm in adding barbell curls, reverse curls & wrist curls to that routine? Is there any room for resistance exercises? It seems like you all are avoiding them completely.
Nerdy1, you're absolutely right & I wouldn't modify it drastically. Do you see any harm in adding barbell curls, reverse curls & wrist curls to that routine? Is there any room for resistance exercises? It seems like you all are avoiding them completely.
The routine is a resistance routine, that's what barbells do, add resistance.
I would not add curls at all. Deadlifts build tremendous grip strength as do weighted pullups. Your forearms will grow as you add lbs to your lifts.
Charlatanized
Member
That makes sense. I was misreading & misusing the term "resistance" to mean bodyweight exercises such as pullups & pushups, but I did not see the pullups on your routine initially.
Can anyone recommend me some creatine? Only interested in capsules since my teeth don't really like anything too acidic on a regular basis (haven't drank any sodas or juices in couple of year either)..
Also I would appreciate if the stuff wouldn't hold too much water in my body since I'd like to stay as lean as possible. Thanks
One brand I was looking was Star Nutritions Rapid Creatine (180 capsules) but I don't really know anything about this stuff so I can't say. It's just that our local store has this stuff.
It has per dose:
creatine ethyl esther HCL 1100 mg
creatine gluconate 300 mg
creatine methyl esther HCL 300 mg
creatine decanate 300 mg
Costs 22 per bottle and you have to take 4-6 per day depending if your working out or not..
Okey, forget about this. Seems that monohydrate does nothing for your teeth. Ordering some nao
criesofthepast
Member
How big would you guys say this piece of chicken breast is? I don't have a scale and roughly wanted to know the size. If its tough to tell in the pictures its about 7.5 x 4 inches length/width. I'm trying to get 6 oz of chicken to eat or 2 about servings. Thanks.
http://i.imgur.com/eER1N.jpg
http://i.imgur.com/OUxbO.jpg
Edit: with a bit of simple math I see the bag of chicken is 0.814 kg and has 3 of these sized chicken breasts in there. So, 271 grams each piece = 9.5 oz. This is seriously 9.5 oz of chicken!?! Is my math right? Anyone? Damn..I think I underestimated my portion sizes.
http://i.imgur.com/eER1N.jpg
http://i.imgur.com/OUxbO.jpg
Edit: with a bit of simple math I see the bag of chicken is 0.814 kg and has 3 of these sized chicken breasts in there. So, 271 grams each piece = 9.5 oz. This is seriously 9.5 oz of chicken!?! Is my math right? Anyone? Damn..I think I underestimated my portion sizes.
That's probably 6 oz, but this is the silliest post I've seen in the thread.
- Status