-
[QUOTE=Alcastive;1014661673]@ Fa7mei
Eh man bto2ta3 bi wasta akid bass el natra wel nazle lahonik bahdale law ma3 wasta
@ kadisha i agree 100% about casein, when u sleep i believe that ur body will be in a deficit mode and will not require proteins so good sleep is enough. But i think i have a good point about protein or amino right after your workout even a good meal will be ok if possible, its not for growth just for recovery.
@geo man i eat every 2 hrs that's about 7 meals per day and i do that because honestly i am getting hungry every 2 hrs, i never eat more than 800 calories per meal (talking about main meal) u said u eat 3000 calories and u eat 3 meals so that's 1000 Cal for meal, first explain how can u maintain BF % by eating that much then why would u fast that much ? I rlly dont get it what kind of diet is this for bulking
Guys i'd like to know when you do 1RM how many 1RM exercise u do ? And would that have it's own workout session or u do it right after u finish or before ?[/QUOTE]
I didn't say that i eat 3 meals 1000cal each!
All i said that i fast for 16hrs and have an 8 hrs eating window, i eat 2 meals or sometimes only 1 meal and i make sure that i take in all my 3000 cals i those meals.
I can easily eat 3000 cal in one sitting.
-
Whos said that iam maintaining my bf%? Iam on a bulk man so iam putting on muscles along with fat ofcourse.
But iam doing my best to keep fat gain to minimal.
3000cal for bulking is not that much.
It all depends on your activity level.
I fast for 16 hrs because first i have a busy lifestyle and second i like to eat big meals.
-
[QUOTE=geo1236;1015031913]Whos said that iam maintaining my bf%? Iam on a bulk man so iam putting on muscles along with fat ofcourse.
But iam doing my best to keep fat gain to minimal.
3000cal for bulking is not that much.
It all depends on your activity level.
I fast for 16 hrs because first i have a busy lifestyle and second i like to eat big meals.[/QUOTE]
If it's working for you then good, i just dont see myself fitting in ur current program, hope u see ur expected gains.
I am eating also 3000 calories for a clean bulk it's just i calculate what i eat for ex my daily goal is 100g fat, 415g carbs, 120g proteins. I dont exceed my fat goal and i do 30 mins cardio daily on moderate speed to maintain body fat, my workout is 6 days a week intensive workout.
-
Btw anyone is using myfitnesspal ? If yes please add me i'm using the same nickname there.
-
[QUOTE=Alcastive;1015206093]If it's working for you then good, i just dont see myself fitting in ur current program, hope u see ur expected gains.
I am eating also 3000 calories for a clean bulk it's just i calculate what i eat for ex my daily goal is 100g fat, 415g carbs, 120g proteins. I dont exceed my fat goal and i do 30 mins cardio daily on moderate speed to maintain body fat, my workout is 6 days a week intensive workout.[/QUOTE]
3000 cals for you on a bulk are a bit high for your stats. But if the fat the fat gain is kept to a minimum so keep doing what your doing. Your probably so active during the day and The cardio makes you burn more calories.
But why that much carbs?? And only 120g protein!
[QUOTE=Alcastive;1015206913]Btw anyone is using myfitnesspal ? If yes please add me i'm using the same nickname there.[/QUOTE]
Done.
Iam a user since 2 years on myfitnesspal! Awesome app.
-
[QUOTE=andrewkn;1014891193]No actually my masters in Biochem told me that. after workouts, you are depleted of glycogen. Your body will need to sustain itself and it has to ensure energy first and recovery/muscle building later. Gluconeogenesis look it up.[/QUOTE]
I'm sure your masters in Biochem also told you that carbs should be the base of your diet, including whole grains too,right? And that your dietary cholesterol is directly related to heart disease.
I take mainstream nutrition as seriously as I take cosmology, which is not seriously at all. If you go past your textbooks you'll see that carbs are not an essential part of the human diet. Now before you cite your masters degree in biochemistry I never stated in my current post or in my previous post that carbs should not be part of your post-workout meal. However, your claims are exaggerated. On the long run your gains will not suffer if you don't have a huge carb meal post-workout.
[QUOTE=geo1236;1014633713]405lbs!! Impressive man .
My 1RM squat is 308lbs only.
396lbs for DL 2 reps.
I suck @ bench press.[/QUOTE]
Just do more squats. I do backsquats on one day and then front squats on the other. I'm sure the fact that I'm into the olympic lifts helps with my explosiveness from the bottom too. Properly executed C&Js and Snatches will do wonders to your strength and not to mention physique. Either way I'm sure your gains will come with time. If you're still bulking and hitting a plateau I highly suggest Wendlers 5/3/1 as a the simplest way to increase your strength. Other than that you've got a pretty good deadlift going on.
Oh and yeah my bench is lagging. Probably cause I bench right after heavy squats. Stuck at 285 for 1RM
-
@ Geo man i didn't see your request can you check please if you send it ? or just give me your username and i'll add you.
I want to change my workout routine i will still do 6 days week but i want change in the program (maybe supersets, reps more..) i donno anything that can help me during my bulk goal, anyone have a good suggestion a link would be appreciated, i will take 1 or 2 weeks off soon, (would be off season) been training for more than 6 months non stop, and when i get back i want to have great schedule bulk 6 days a week than give me more gains, than my current.
-
Mar7aba shabeb iza bade a3mel orderrr b shi 180 dollar ade bye5do el dawle w mazboot fi f7oussat b wazaret el so7a w ma ba3ref shu????
-
[QUOTE=mostafaslim;1016184443]Mar7aba shabeb iza bade a3mel orderrr b shi 180 dollar ade bye5do el dawle w mazboot fi f7oussat b wazaret el so7a w ma ba3ref shu????[/QUOTE]
Read previous replies, u can find ur answer on this current page
-
[QUOTE=Kadisha;1015553263]I'm sure your masters in Biochem also told you that carbs should be the base of your diet, including whole grains too,right? And that your dietary cholesterol is directly related to heart disease.
I take mainstream nutrition as seriously as I take cosmology, which is not seriously at all. If you go past your textbooks you'll see that carbs are not an essential part of the human diet. Now before you cite your masters degree in biochemistry I never stated in my current post or in my previous post that carbs should not be part of your post-workout meal. However, your claims are exaggerated. On the long run your gains will not suffer if you don't have a huge carb meal post-workout.
[/QUOTE]
Who said huge carb quantities? a 1/1 ratio of carb/protein is good. Including carbs in your post workout will spare protein from being used for energy and will make you feel much better.
No but my masters in biochem taugh me the foundation of cellular and molecular biology something I doubt that you even have a single clue about; Teaching me all the biochemical pathways that mainstream nutrition fails to understand and translate into applicable methods; resulting in pure broscience.
Not only have I learned this, but I have applied many techniques across my transformation. While on low carb/atkins/keto diets I have lost power and muscle mass and strength and blood tests showed an increase in creatinine (a marker of significant muscle breakdown). On higher carb/high protein diets my blood tests were stunning with not even one mineral/vitamin defficiency and all other parameters are dead center. This is to consider that fats were at moderate quantities during all phases.
Insulin is key to making gains. No wonder bodybuilders get shots of insulin right after their workouts. Take note that I do not encourage this practice as it is very dangerous.
And no wonder that the supplement industry is trying to develop products that encourage the natural production of insulin spikes. It works.
-
[QUOTE=Alcastive;1015206913]Btw anyone is using myfitnesspal ? If yes please add me i'm using the same nickname there.[/QUOTE]
I use it but just to plan my diets. Very decent app. Used it daily during my weight loss phase but now I use it just for planning my diet stages. I might use it daily as of march-april as this would be my cutting stage.
-
Guys,
Anybody ever try fasted cardio? Some brisk walking first thing in the morning with some BCAAs vitamins and fish oil. Maybe some yohimbine as well. I'm considering giving it a shot to hit them damn love handles that even calorie restriction didnt help remove.
@ geo u know a bit about IF. what do you think?
-
[QUOTE=andrewkn;1016475433]Guys,
Anybody ever try fasted cardio? Some brisk walking first thing in the morning with some BCAAs vitamins and fish oil. Maybe some yohimbine as well. I'm considering giving it a shot to hit them damn love handles that even calorie restriction didnt help remove.
@ geo u know a bit about IF. what do you think?[/QUOTE]
Thanks for the explanation, first post was amazing now i remember that i article i read about eating carbs at night here on BB it was interesting.
I used to do cardio in the morning, did that for 4 months first week is gonna be hard (talking about intensive speed 9-12) but best session ever first you will increase you activity level so whatever is your work, you will be very active then you will increase your metabolism.
Edit: after cardio session i take fish oil and multi vitamins, with breakfast.
-
[QUOTE=andrewkn;1016475433]Guys,
Anybody ever try fasted cardio? Some brisk walking first thing in the morning with some BCAAs vitamins and fish oil. Maybe some yohimbine as well. I'm considering giving it a shot to hit them damn love handles that even calorie restriction didnt help remove.
@ geo u know a bit about IF. what do you think?[/QUOTE]
i rarely do cardio man and i only train fasted 1day/week on tue because i have work in the afternoon that day so i hit the gym in the Am's.
I only take my preworkout before hitting the gym that day. No BCAAs, vitamins or fishoil.
The rest of the week i break my fast 3 hrs before hitting the gym.
On some days i dont feel like fasting so i eat as soon as i wake up. Iam not taking it too seriously.
I have the same problem with love handles, its the first place i put fat on when bulking and last place to trim the fat off when cutting.
I heard that IF is the best deal to loose fat in this area. But i didnt tried IF on a cut yet.
Iam bulking now and probably forever bulking lol.
Watch fastingtwins on youtube. Gr8 advices and fun.
-
[QUOTE=andrewkn;1016472113]Who said huge carb quantities? a 1/1 ratio of carb/protein is good. Including carbs in your post workout will spare protein from being used for energy and will make you feel much better.
No but my masters in biochem taugh me the foundation of cellular and molecular biology something I doubt that you even have a single clue about; Teaching me all the biochemical pathways that mainstream nutrition fails to understand and translate into applicable methods; resulting in pure broscience. [/quote]
lolz dude. Chill out. No I don't have the a clue about cellular and micro-biology, but I do have the ability to read books and journals. Formal education =/= experience.
Have you ever coached people with different body-types? I highly doubt it. I guess your countless of experiments can measure "feel better". Now Science bro, how do you measure "feel better"?
But that's not what I'm getting at. Your information seems to be solely anecdotal, and is only based on your own experience and not on actual nutrition science.
[quote]Not only have I learned this, but I have applied many techniques across [B][size=60]my transformation[/size][/B]. While on low carb/atkins/keto diets I have lost power and muscle mass and strength and blood tests showed an increase in creatinine (a marker of significant muscle breakdown). On higher carb/high protein diets my blood tests were stunning with not even one mineral/vitamin defficiency and all other parameters are dead center. This is to consider that fats were at moderate quantities during all phases.
[/QUOTE]
Excellent clinical trials there brother. Very scientific as well. I'm sure that's how all true experiments are conducted. You're citing a biased 1 person study as evidence of what works and doesn't work? lol that's precious.
You're claiming that all people react the same way to the same diet? Insulin sensitivity has nothing to do with this then? If I'm insulin sensitive am I going to require the same amount of carbs to initiate the same insulogenic response as some one resistent to insulin? No I do not. You don't need a master's degree to figure out logic like that.
Look around you at the gym next time. You'll see people with different body-types that react differently to carbs. Your body seems genetically pre-disposed to need carbs more than others to "feel better" and gain more muscle. My whole problem with what you're claiming is that it's all anecdotal and based on your sole experience and with no true nutrition science behind it. And again no one ever said you don't need insulin.
-
[QUOTE=geo1236;1016540183]
I have the same problem with love handles, its the first place i put fat on when bulking and last place to trim the fat off when cutting.
[B]I heard that IF is the best deal to loose fat in this area. But i didnt tried IF on a cut yet.[/B]
Iam bulking now and probably forever bulking lol.
Watch fastingtwins on youtube. Gr8 advices and fun.[/QUOTE]
Works pretty well from my own personal experience.
It works even better if you're on a LC diet if that's what your body responds well too.
Unlike what Andrew here claims, there is no one size fits all solution to weight loss or weight gain.
-
[QUOTE=Kadisha;1016557363]Works pretty well from my own personal experience.
It works even better if you're on a LC diet if that's what your body responds well too.
Unlike what Andrew here claims, there is no one size fits all solution to weight loss or weight gain.[/QUOTE]
Claims? Dude grow up.
Thank you for teaching me the rules of clinical good practices. I chose to say "My transformation" to describe my own experience, (hint there is a "My" that refers to "Me" as in "Personal"). But it seems low carb diets have taken a toll on your state of mind and tolerance levels. Chill. Here, have some bread!
-
[QUOTE=geo1236;1016540183]
Watch fastingtwins on youtube. Gr8 advices and fun.[/QUOTE]
They are fun but a bit too extremist when it comes to fasting. I can't fast for 20 hours per day !!!!
-
I lost all my disciplines, this weekend i drank 7 glasses of whiskey, slept only 2 hrs ate lots of carbs with less protein food, had a great sex day for 5 hrs, wake up this morning in real real fcking bad situation where i am unable to stand my feet on the ground, couldnt go to work :/ slept today for few hrs but not feeling better still shaking and coughing a lot, will try gym tonight if i can. I am not a sex expert but can someone caught a disease and the results show in less than 16 hrs ?
-
[QUOTE=Alcastive;1017026603]I lost all my disciplines, this weekend i drank 7 glasses of whiskey, slept only 2 hrs ate lots of carbs with less protein food, had a great sex day for 5 hrs, wake up this morning in real real fcking bad situation where i am unable to stand my feet on the ground, couldnt go to work :/ slept today for few hrs but not feeling better still shaking and coughing a lot, will try gym tonight if i can. I am not a sex expert but can someone caught a disease and the results show in less than 16 hrs ?[/QUOTE]
[url]http://lmgtfy.com/?q=STD+Symptoms[/url]
-
[QUOTE=andrewkn;1017546733][url]http://lmgtfy.com/?q=STD+Symptoms[/url][/QUOTE]
U didnt understand my question i didnt ask what are the symptoms but if they show in 16 hrs, Anyway I think my body is affected by less sleep time and energy burned could be this, i havent been sick since a year. Today will rest too, i hate it when i dont go to gym.
-
[QUOTE=Alcastive;1017555593]U didnt understand my question i didnt ask what are the symptoms but if they show in 16 hrs, Anyway I think my body is affected by less sleep time and energy burned could be this, i havent been sick since a year. Today will rest too, i hate it when i dont go to gym.[/QUOTE]
*facepalm. When you lookup the symptoms they tell you their duration and other parameters.
-
[QUOTE=andrewkn;1017570563]*facepalm. When you lookup the symptoms they tell you their duration and other parameters.[/QUOTE]
I know ! Dafuq it said about 3 months i want to know if it's possible in hours! Forget it man, im still in bed and not making good progress in getting fit, i dont think it's a disease anyway just cold and flu
-
[QUOTE=andrewkn;1016992413]They are fun but a bit too extremist when it comes to fasting. I can't fast for 20 hours per day !!!![/QUOTE]
Y too extremist when it comes to fasting?? They fast form 16 to 18 hrs. If u think its too hard or impossible for you, dont do it.
Maybe its not worth it.
But anw i like IF. Following IF made my busy lifestyle much easier and my meals much bigger.
Btw iam having my best workouts on the day when i train fasted so much energy, focus, pumps and dammmn gains.
-
This is taken from men's health magazine a trusted source, it's about taking protein right before your workout is a must or not.
You probably heard one of the basic tenants of getting bigger and stronger: Eat protein within an hour after exercise to fuel muscle growth. It’s called protein timing, and the idea behind it is this: Resistance training increases amino acid delivery to muscles as well as absorption. Therefore, the sooner you consume protein post-exercise, the bigger the stimulation in muscle protein synthesis. In theory, proper protein timing leads to bigger long-term gains in strength and lean body mass.
But research doesn’t actually prove that it works—or doesn’t work, for that matter. “About half the long-term studies say protein timing has an effect and the other half doesn’t,” says Alan Aragon, M.S., Men’s Health nutrition advisor. The studies that do show a consistent benefit are all short-term, and many have limitations.
For example, Aragon cites one recent meta-analysis of 22 studies published in the American Journal of Clinical Nutrition. It found protein supplementation improved lean body mass and muscle strength. Because most of the studies asked participants to consume protein around exercise, researchers concluded that the meta-analysis found that timing does lead to bigger muscle gains. Aragon notes, though, that the average protein intake of the participants was low for an active person (about 0.5 grams per pound of body weight) and protein supplementation brought that intake up to maximal levels (about 0.8 grams per pound of body weight). “It may be just that consuming more protein overall is what helped—not that the supplement was timed with exercise. From the research, there’s no way to isolate that timing or total protein made the difference,” says Aragon. (For more must-have muscle tips, sign up for the Men’s Health Personal Trainer newsletter!)
Here are three truths you need to know about protein timing:
1. The “magic window” is longer than you think
Some experts say that you should consume protein 20 minutes post-exercise, while others claim it’s an hour. The reality: You’ve got longer. Studies show muscles’ elevated sensitivity to protein lasts at least 24 hours, says Aragon. In fact, one 2012 review study by McMaster University showed that muscle protein synthesis may continue for 24 to 48 hours post-workout. “The effect is higher immediately after exercise and diminishes over time, but that certainly doesn’t imply a magical window closes after an hour,” says Aragon. That means, theoretically you would want to eat protein right away—but because there’s not a huge post-exercise drop off in muscle protein synthesis, you don’t have to rush to pound a protein shake. Why? See our next point.
2. Total protein intake matters more
For the average active guy looking to be healthy and lose weight, protein timing won’t make a difference if you don’t meet other nutritional needs first, says the leading researcher and a big advocate of post-exercise feeding, Stuart Phillips, Ph.D., of McMaster University in Ontario. Not that timing isn't helpful, just that it’s not the most important factor in building muscle and weight loss. What is? Along with consistent workouts, you need to consume an ample amount of protein during the day.
Spacing out protein intake may maximize its effects: One of Phillips’ 2012 studies published in Nutrition & Metabolism found that consuming 20 grams of protein (roughly the amount in a container of Greek yogurt) every three hours four times a day was better at helping men build lean body mass than eating protein more often (10 grams of protein eight times a day) or less frequently (40 grams of protein twice a day). Moderate amounts may more effectively stimulate muscle protein synthesis, researchers note. “In addition to the muscle benefits, protein is remarkably satiating, so this will also help with weight loss,” says Phillips. The good news: Most of us eat three or four times a day anyway—just make sure your meals are well-rounded and include protein.
-
Hey sup lebos ?
I just made a profile to fulfill my newly found high motivation, after neglecting myself for over 6 months stopping all workouts and drinking alcohol like a freak .
Its been a month since im back to the gym and i already feel much better and seeing fast progress.
I have worked out for 4 years before stopping 6 months ago, got some experience with diets supps and traingin and also some in "bicycle ridding".
I have read all 17 pages of the thread :D and was hoping its sill on and updated. :D relieved it was.
So after reading everything you said guys. i decided to make my first order from here that consists of:
- Lipo 6 ( buy 2 get 1 free deal )
- Optimum Micronized Creatine Powder Unflavored, 1200 Grams
- Universal Nutrition Daily Formula 100 Tablets ( 2 bottles )
- Optimum Glutamine Powder Unflavored, 1000 Grams
- Optimum Fish Oil Softgels 200 Softgels ( 2 bottles )
these all cost me 164$s and 253$ with the priority shipping
I figured from everything you guys said, priority shipping will be much better since im only paying 40$s extra from the super saver and saving myself 20 days
of wait. i think the supps are the basics for me and will last me 2.5 to 3 months.
any suggestions before i order the products will be very appreciated .
and 1 question: how much extra will i have to pay when the products reach lebanon ? and do they deliver it to my home ? or i have to go somewhere and
recieve it myself.
-
[QUOTE=razmigsahagian;1018075673]Hey sup lebos ?
I just made a profile to fulfill my newly found high motivation, after neglecting myself for over 6 months stopping all workouts and drinking alcohol like a freak .
Its been a month since im back to the gym and i already feel much better and seeing fast progress.
I have worked out for 4 years before stopping 6 months ago, got some experience with diets supps and traingin and also some in "bicycle ridding".
I have read all 17 pages of the thread :D and was hoping its sill on and updated. :D relieved it was.
So after reading everything you said guys. i decided to make my first order from here that consists of:
- Lipo 6 ( buy 2 get 1 free deal )
- Optimum Micronized Creatine Powder Unflavored, 1200 Grams
- Universal Nutrition Daily Formula 100 Tablets ( 2 bottles )
- Optimum Glutamine Powder Unflavored, 1000 Grams
- Optimum Fish Oil Softgels 200 Softgels ( 2 bottles )
these all cost me 164$s and 253$ with the priority shipping
I figured from everything you guys said, priority shipping will be much better since im only paying 40$s extra from the super saver and saving myself 20 days
of wait. i think the supps are the basics for me and will last me 2.5 to 3 months.
any suggestions before i order the products will be very appreciated .
and 1 question: how much extra will i have to pay when the products reach lebanon ? and do they deliver it to my home ? or i have to go somewhere and
recieve it myself.[/QUOTE]
Hey man welcome first, wow it's really good that you read all pages some ppl
Join and just ask without even reading the current page. With priority usually the order gets to your home and the customs papers as well you pay between 40,000 LL to 60,000 LL depends on the order weight i never paid more. ON creatine is good but you must cycle it as i know i took it for 6 straight months my doc said i should cycle it 1 month on, 2 or 3 month off. Btw what's your reasoning for glutamine? If you take protein i don't think you need glutamine coz protein has it.
-
[QUOTE=Alcastive;1018084473]Hey man welcome first, wow it's really good that you read all pages some ppl
Join and just ask without even reading the current page. With priority usually the order gets to your home and the customs papers as well you pay between 40,000 LL to 60,000 LL depends on the order weight i never paid more. ON creatine is good but you must cycle it as i know i took it for 6 straight months my doc said i should cycle it 1 month on, 2 or 3 month off. Btw what's your reasoning for glutamine? If you take protein i don't think you need glutamine coz protein has it.[/QUOTE]
Thanks man, it was good reading all the posts, and also seeing your so motivated and all in for this like myself.
actually i have never tried bcaas, i was thinking of ordering them now, but i was told to take glutamine instead since most amino acid supplements are mainly
glutamine and arginine.
I already use ON 100% whey protein , i buy the big 10 lbs bag from here, they are cheaper than shipping them and they have bcaas in them .
Im trying to cut now and get back to my old shape. im cutting low on calories so i thought creatine and arginine will give me the extra push i need in the gym,
along with caffeine from coffe and lipo6. anny suggestions ?
-
[QUOTE=razmigsahagian;1018099523]Thanks man, it was good reading all the posts, and also seeing your so motivated and all in for this like myself.
actually i have never tried bcaas, i was thinking of ordering them now, but i was told to take glutamine instead since most amino acid supplements are mainly
glutamine and arginine.
I already use ON 100% whey protein , i buy the big 10 lbs bag from here, they are cheaper than shipping them and they have bcaas in them .
Im trying to cut now and get back to my old shape. im cutting low on calories so i thought creatine and arginine will give me the extra push i need in the gym,
along with caffeine from coffe and lipo6. anny suggestions ?[/QUOTE]
Sounds good, but if you want that extra push in the gym dont think creatine will help dont under estimate pre workouts like DS Craze, Cellucor C4, Nano Vapor those one of pre i tried and i can suggest. Creatine will just keep some extra water in your muscle for the form, and you can barely notice.
-
[QUOTE=geo1236;1017798723]Y too extremist when it comes to fasting?? They fast form 16 to 18 hrs. If u think its too hard or impossible for you, dont do it.
Maybe its not worth it.
But anw i like IF. Following IF made my busy lifestyle much easier and my meals much bigger.
Btw iam having my best workouts on the day when i train fasted so much energy, focus, pumps and dammmn gains.[/QUOTE]
They used to do 16 then 18 now it's 20. I did it at 15 hours but my routine was the one from the Bizzy Diet and i lost a good deal of muscle. Too much cardion while low carbin messed up ma gainz!
