For BG fitness fanatics, a question..

[Atreides]

id hit it

[Weiing]

Speaking of weight, I was 151 lbs on April 7th. I'm now floating between 175-181 where I've been for about a month. I can't seem to stay at a solid 180, and my goal was 190 by the end of August, doesn't seem like its going to happen. I think my job is too physical and causes me to burn too many calories or something (mechanic at a very busy shop). Height is 6'2'' btw.

No one can every be a 'solid' weight number as weight always fluctuates for various reasons. It's always better to have a weight range you would like to be in or you'd feel most comfortable with. Congrats so far on your gains. Keep at it and you'll hit 190 soon.

[Zoolander]

That is a lot of weight in a pretty short amount of time lol, is that with or without creatine?

[Militant]

My natural weight was always around 180ish, and I've actually been bigger than I am now. Years of partying, shitty eating and sleeping habbits, being in school, working weird hours, took its toll to the extreme. Right about now I'm at my natural weight, just pretty much completely solid, which is why I think I've sort of hit a wall with the weight gaining, and need to start eating even more. All I did was eat good, eat protein bars because I can't stand shakes, multi-vitamin, and lift for strength with almost no cardio besides my initial 5-10 minute warm-up. Recently, in the last 2 1/2 weeks, I started taking N.O. explode pre-workout, but I have mixed feelings about it at this point and not sure if I will get another one.

[richardd]

I had brown basmati rice made with (a little) butter and grilled onion, so yummy

Why did I not discovery brown basmati sooner?

oh wow, i never really thought of brown basmati, thats sounds delish

and gel, its no big deal lol. a lot of these guys put in a lot more work than i did from scratch, all i did was lose weight but maintain the muscle i had left lol. thats why i stress for weight losers to lose FAT and not weight. its a blessing! but im putting on muscle now just like everyone else. oh lord, is it ever fun. its in my life so much, that even on my resting days, i find myself randomly dropping to the floor and doing pushups until my chest and trics feel like its going to burst. its not so bad. its something to do when i have my LFP flag on FF14, or solo tanking tiamat on nin/drk since tanking him is about as boring as tanking a robber crab and he hits like a bunny in west ronfare

[richardd]

This is me about 2 weeks ago, at 177.1, nothing super impressive, but i was 151 and looking like a holocaust victim a few months ago, so it's def a nice improvement for me.

http://i30.tinypic.com/2lu6l5i.jpg

oh man, you and atreides look kind of similar lol

keep up the good work you guys!

[Atreides]

not really, we don't all look alike you fucking racist

my shoulders aren't that wide anyway

and I am naturally hairless~

[richardd]

not really, we don't all look alike you fucking racist

my shoulders aren't that wide anyway

and I am naturally hairless~

pssh, you 2 are like twins man

i can tell by the nipples

[Oreth]

Can't do anything, except keep doing the workouts. Your body will adapt to the training, and you won't feel the aches anymore.

That is until you start to incorporate different drills and routines.

Thanks for the reply, i guess ill just suck it up for now. I played some football (soccer for you yanks) last night i did notice that once the adrenaline kicked in the pain seemed to have stopped but once i finished they came right back.

I wasnt sure if doing too much too soon would cause more damage than gain. Someone reccomended to me eating a protein shake after a workout can help greatly. Have you heard or tried this?

[Cloud]

Thanks for the reply, i guess ill just suck it up for now. I played some football (soccer for you yanks) last night i did notice that once the adrenaline kicked in the pain seemed to have stopped but once i finished they came right back.

I wasnt sure if doing too much too soon would cause more damage than gain. Someone reccomended to me eating a protein shake after a workout can help greatly. Have you heard or tried this?

No amount of protein or BCAA's will help you with DOMS.
It it feels like really sore muscles, then it's just DOMS, and not tearing or pulled muscles.
Everyone goes through it when they haven't done a workout or a certain type of exercise recently.

I've taken a week break after 16 weeks of continuous training, and was bordering on over training.
After coming back this week, I've started having DOMS just like you.
Only differeance is, I've been doing this for awhile, so I know what it's suppose to feel like and know that it'll pass.

PS
You should be eating a pre-workout meal since it even takes protein isolates 60 minutes to reach peak amino acid levels within the bloodstream.
So once you're done working out, and have your WPI you've already missed your post-workout window.

[Oreth]

No amount of protein or BCAA's will help you with DOMS.
It it feels like really sore muscles, then it's just DOMS, and not tearing or pulled muscles.
Everyone goes through it when they haven't done a workout or a certain type of exercise recently.

I've taken a week break after 16 weeks of continuous training, and was bordering on over training.
After coming back this week, I've started having DOMS just like you.
Only differeance is, I've been doing this for awhile, so I know what it's suppose to feel like and know that it'll pass.

PS
You should be eating a pre-workout meal since it even takes protein isolates 60 minutes to reach peak amino acid levels within the bloodstream.
So once you're done working out, and have your WPI you've already missed your post-workout window.

Ahhh DOMS.. That was worth a google. Pretty much it. Hoping it starts to alleviate in due time. Well i was going to try have a meal before going to the gym but by the time i get in from work etc it would be 30 mins before starting that would be ok?

Sorry that is all a bit above my head, WPI? So basically the protein shake after the workout would be pointless? What someone has suggested to me is

There is a window of about 20 mins after you finish training in which your body is most open to absorbing the protein... so its best to do it within that time. Its a really quick way of replenishing your body... and takes 30 seconds to mix and drink.

Does this make sense? They suggested Whey protein which i thought was for building muscle or as a dietary suppliment? Would taking the shake with a meal before the workout be much better?

Sorry silly questions but i would like to start out right. Thanks again for the reply and advice.

[Cloud]

Ahhh DOMS.. That was worth a google. Pretty much it. Hoping it starts to alleviate in due time. Well i was going to try have a meal before going to the gym but by the time i get in from work etc it would be 30 mins before starting that would be ok?

Sorry that is all a bit above my head, WPI? So basically the protein shake after the workout would be pointless? What someone has suggested to me is



Does this make sense? They suggested Whey protein which i thought was for building muscle or as a dietary suppliment? Would taking the shake with a meal before the workout be much better?

Sorry silly questions but i would like to start out right. Thanks again for the reply and advice.

WPI = Whey Protein Isolate, currently the second fastest source of protein.

What that person stated to you does make sense, but when you take the protein shake, it won't reach peak amino acid levels within that 15-20 minute mark. That is why you need to make a pre-workout meal before, and for some people, during the workout.

Depending on the macro nutrient breakdown of your pre-workout meal; yes, 30 minutes before workout should suffice. Just remember to keep the fat content of your pre-workout meal to less than 15g of Fat.

Having a protein shake after workout isn't pointless though, because you will need to keep your amino levels high after the workout as well.

[Atreides]

It's more like 40 minutes to reach peak amino acid levels with whey, after 60 protein synthesis is already returning to normal. Gastric emptying should start well into the 30 minute window post-workout.

For most people, simply ensuring you have a shake within a half hour of leaving the gym is enough, as long as you're not doing anything dumb like chugging your shake after 29 minutes or something.

A pre-workout meal is still a good idea, although it's not as important as your post-workout shake and maintaining a good macronutrient ratio overall.

[Gustave]

Does anyone have any advice on a breakfast shake? I'm always in a hurry in the morning and I don't have much time to eat although I have been trying to eat something. Usually ends in the form of some kind of biscuit with OJ and Milk.

I'm going to buy a blender today so I was wondering if I could shove everything I need for breakfast into a shake! Tips?

[Atreides]

I usually do:

1 cup milk
1 scoop whey
1 tbsp peanut butter
1/2 cup oatmeal
1 banana

Just blend until the oatmeal becomes smooth. It's 550 cals, 12g fat, 70g carbs, 42g protein. You can leave off the banana if it's too many carbs for you.

[Gustave]

That is exactly what I was looking for. Thanks

If anyone else has a favorite I'll give it a try too.

[tyven]

what is a good pre workout meal? I am rarely home in less than 30 minutes after the gym.

[Atreides]

protein and a complex carb, so a turkey sandwich or chicken & brown rice or something

tbh you should consider carrying the protein powder in your car and mixing the milk/water in when you're about to drink it, that 30 minute window post-workout is very important.

[Lucavi]

Why can't we just get some fucking liquid protein and inject that shit? Wouldn't that be the fastest way to get protein? Why beat around the bush?

Seriously, though, how much does this whey product cost if you're buying it separate? I'm thinking about starting up protein shakes, but I want to make my own. Any recommended brands?

[Atreides]

Optimum Nutrition, it's not too expensive

http://www.bodybuilding.com/store/opt/whey.html