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Message
re: OT Workout Gurus: Supplement Advice
Posted on 10/8/15 at 2:12 pm to busbeepbeep
Posted on 10/8/15 at 2:12 pm to busbeepbeep
to the OP, I'd look at cutting out 10 reps and move into the 4-8 range.
Use those 3 sets to lift heavy IMO. I lowered my reps and raised weights and have gotten a shite ton leaner than I was before. Your brain wants to tell you otherwise, but it works.
I had gained probably 20-25lbs last winter just from drinking and being lazy, not working out hard enough but now I"m back to the point where I don't even have to mess with cardio as long as I kick my arse with heavy lifting.
I do 1 scoop of whey post workout, and its usually at work, so as others have said its essentially an afternoon snack, nothing more honestly other than its loaded with protein. I don't really want to get "big" cuz I'm only 5-10 and I worry about the stumpy meat head look. I can rep 225 about 5-6 times which is all I really desire. I just go by feel and make sure I'm pushing myself.
Oh yea, rest. If you're working out everyday, focus exclusively on muscle groups and give them a few days rest. ie chest one day, arms the next, shoulders, back, and of course throw legs in there. Legs will help growth everywhere as it boosts your T levels. Squatting has improved my bench tremendeously. Dead Lifts too.
I'm considering getting back on creatine. OT experts, does Creatine remove the H20 from your muscles or add it? I always forget..
Use those 3 sets to lift heavy IMO. I lowered my reps and raised weights and have gotten a shite ton leaner than I was before. Your brain wants to tell you otherwise, but it works.
I had gained probably 20-25lbs last winter just from drinking and being lazy, not working out hard enough but now I"m back to the point where I don't even have to mess with cardio as long as I kick my arse with heavy lifting.
I do 1 scoop of whey post workout, and its usually at work, so as others have said its essentially an afternoon snack, nothing more honestly other than its loaded with protein. I don't really want to get "big" cuz I'm only 5-10 and I worry about the stumpy meat head look. I can rep 225 about 5-6 times which is all I really desire. I just go by feel and make sure I'm pushing myself.
Oh yea, rest. If you're working out everyday, focus exclusively on muscle groups and give them a few days rest. ie chest one day, arms the next, shoulders, back, and of course throw legs in there. Legs will help growth everywhere as it boosts your T levels. Squatting has improved my bench tremendeously. Dead Lifts too.
I'm considering getting back on creatine. OT experts, does Creatine remove the H20 from your muscles or add it? I always forget..
This post was edited on 10/8/15 at 2:18 pm
0
Posted on 10/8/15 at 2:23 pm to Duckie
quote:
Start small with a goal of one healthy meal a day and 2 additional glasses of water
Define "healthy meal".
Posted on 10/8/15 at 2:26 pm to Aubie Spr96
I've heard that all that matters in losing weight is cutting the calories, whether the meal is "healthy" or not doesn't matter. For instance, I can eat 3 burgers a day if they are 500 calories each and that is all I eat.
Posted on 10/8/15 at 2:36 pm to MontyFranklyn
thats correct to a degree with losing weight but you can be very unhealthy and "skinny" at same time, but you need a ceratin environment in body for muscle building and it mostly centers around protein.
This is a great program for what you are looking for but will probably put your dick in the dirt LINK
Link has any and all information regarding diet,supps, and workouts
This is a great program for what you are looking for but will probably put your dick in the dirt LINK
Link has any and all information regarding diet,supps, and workouts
Posted on 10/8/15 at 2:39 pm to MontyFranklyn
quote:
I've heard that all that matters in losing weight is cutting the calories, whether the meal is "healthy" or not doesn't matter. For instance, I can eat 3 burgers a day if they are 500 calories each and that is all I eat.
the problem with that is sugar is not really tracked on your "2000 cal diet".
too much sugar fricks with your system
Posted on 10/8/15 at 2:50 pm to Displaced
quote:
too much sugar fricks with your system
Yes. I would advise anybody trying to get in shape to cut out all processed sugar before you do anything else. That shite has no nutritional value whatsoever and it doesn't even frick you up.
Posted on 10/8/15 at 3:03 pm to zelman
quote:
frick you up.
The emptiest of calories.
Posted on 10/8/15 at 3:03 pm to Aubie Spr96
quote:
Define "healthy meal".
hard to define as it is different for everyone and their goals...my favorite:
large chicken breast with sriracha grilled
portion of green beans
portion of corn
spinach (optional)
large water
if I'm bulking, about 6-8 tablespoons of peanut butter (raw if possible) and honey.
45 minutes after, protein shake with whole milk and added fiber
Doesn't have to be just like that though. Start small and eat clean. Lean turkey or fish with vegetables or fruit. Doesn't matter, just change your lifestyle a little bit at a time.
This post was edited on 10/8/15 at 3:09 pm
Posted on 10/8/15 at 3:17 pm to MontyFranklyn
quote:
I've heard that all that matters in losing weight is cutting the calories, whether the meal is "healthy" or not doesn't matter. For instance, I can eat 3 burgers a day if they are 500 calories each and that is all I eat.
As far as food choices, I've lost my weight with 90% of my meals comprised of bacon/eggs, cheese, burger patties, steaks, chicken wings, chipotle bowl/salad and caesar salads with chicken. My BP and lipid profile improved tremendously.
You may hear about IIFYM, or If it fits your macros (fat, carbs, protein that comprise your diet). You want to come up with an eating plan that has macros designed around what you need, specifically, enough protein to retain lean body mass.
Unless for some reason you have a time-sensitive goal for a target like you made a bet or something, for most of us, the idea is to lose fat, not necessarily "weight". If you go from 240 to 200 but lose 20lbs fat and 20lbs lean body mass(muscle), are you really better off than someone who goes from 240 to 215 but loses 20lb fat and 5lb LBM?
Eating adequate protein and lifting weights is your ticket to retaining as much lean body mass as possible while eating at a calorie deficit and hopefully dropping body fat.
Posted on 10/8/15 at 3:19 pm to Duckie
You are doing if you never go into inner isles at grocery.
my grocery list is about same every week
Bananas
Straw/Blue berries
broccoli
sweet potatoes
Eggs/egg whites
greek yogurt
chicken breast
ground turkey
flank steak
shrimp
Highest Calories for breakfast and taper down
my grocery list is about same every week
Bananas
Straw/Blue berries
broccoli
sweet potatoes
Eggs/egg whites
greek yogurt
chicken breast
ground turkey
flank steak
shrimp
Highest Calories for breakfast and taper down
Posted on 10/8/15 at 3:24 pm to busbeepbeep
Great job and advice Bus. 
Posted on 10/8/15 at 4:03 pm to MontyFranklyn
I would say I carry significantly more muscle than the average joe. The difference between now and five years ago is I'm a fat arse because I kept eating when I stopped running.
You wanna gain weight while working out? Milk. Epic shite tons of milk. From 2001 to 2008 I drank a minimum of a gallon of milk a day. It was an easy way for me to eat an extra 2000 calories a day. When cutting I ate spinach, chicken, eggs whites, peanut butter, and milk.
You force your body to carry excessive weight and then cut the fat off.
It was not a healthy lifestyle. Neither was drinking alcohol in quantities that left me nearly diabetic at age 24.
I ate massive amounts of calories, hit two heavy leg days a week, and ran 4 days a week. My advice, stay under 220lbs and stay lean.
Getting in the habit of eating 4-6k calories a day is a tough one to break.
You wanna gain weight while working out? Milk. Epic shite tons of milk. From 2001 to 2008 I drank a minimum of a gallon of milk a day. It was an easy way for me to eat an extra 2000 calories a day. When cutting I ate spinach, chicken, eggs whites, peanut butter, and milk.
You force your body to carry excessive weight and then cut the fat off.
It was not a healthy lifestyle. Neither was drinking alcohol in quantities that left me nearly diabetic at age 24.
I ate massive amounts of calories, hit two heavy leg days a week, and ran 4 days a week. My advice, stay under 220lbs and stay lean.
Getting in the habit of eating 4-6k calories a day is a tough one to break.
Posted on 10/8/15 at 4:13 pm to X123F45
^ Didn't know Gronk posted here.
Badass.
Badass.
This post was edited on 10/8/15 at 4:14 pm
Posted on 10/8/15 at 4:17 pm to STLhog
quote:
Didn't know Gronk posted here.
Badass.
Funnier in your head?
Posted on 10/8/15 at 4:22 pm to X123F45
Lighten up, it's almost the weekend.
This post was edited on 10/8/15 at 4:23 pm
Posted on 10/8/15 at 4:30 pm to STLhog
quote:
Lighten up, it's almost the weekend.
Volunteered to work saturday...
But taking off monday and tuesday, because screw being an adult.
Posted on 10/8/15 at 4:36 pm to X123F45
quote:
Volunteered to work saturday...
Fair enough. I'd be salty too.
Back on topic, what are yalls thoughts on timing Cardio? I've been reading a lot of stuff lately that its pretty bad to mix cardio in on a weight day unless there is an ample break between lifting and the cardio?
Is that BS or what? I get muscle atrophy etc, just not sure what guys have had success doing and mixing it up. I've talked to some buddies that say cardio really messed with their muscle building.
This post was edited on 10/8/15 at 4:37 pm
Posted on 10/8/15 at 4:38 pm to texag7
quote:
It's all a scam. All of the guys pushing the supplements are on roids
Fify
Posted on 10/8/15 at 5:11 pm to STLhog
quote:
Back on topic, what are yalls thoughts on timing Cardio? I've been reading a lot of stuff lately that its pretty bad to mix cardio in on a weight day unless there is an ample break between lifting and the cardio?
Honestly, I don't care about that very much I just don't do it. I do warmup with either the stairclimber or a mile jog.
I wouldn't say cardio messes with muscle building. Too much cardio does though.
Gotta find your sweet spot. Now, if you're bulking and don't care to add a little fat, I'd cut cardio out. I prefer to stay at one size, so I continue cardio.
This post was edited on 10/8/15 at 5:12 pm
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