For BG fitness fanatics, a question..

[Lucavi]

Aside from criatine(sp), does anyone know what nutrient or veggies/meats to get said nutrient that helps with recovery speed? After a grueling cardio/ab workout on saturday that somehow managed to get my shoulders seriously sore and a Monday strength workout while I was still sore, I know I'm going to be feeling like absolute shit come Wednesday, but that's my next workout day.

Any tips for recovery speed? There's no outright muscle injuries, just a lot of soreness and some "lightning" feelings in a few random joints when I walk or turn in certain areas in my legs.

[Belkin]

Protein will help repair muscles more efficiently. That and water is essential. If you really wanna ensure you are getting the fastest recovery time, Whey Protein 10-15 minutes after a workout and Casein Protein before you go to sleep. Just make sure you are drinking ample amounts of water throughout the day too.

[Lucavi]

I eat plenty of eggs and plenty of meat, take a one-a-day every day, two fiber supplements, and about a liter and a half to 2 liters of water a day. One of these days I'll get to the market and buy some whey and all that fancy buff bagwell stuff.

Thanks, though. I'll keep chugging water and eating protein.

[Meat]

if it's your joints nothing but glucosamine and rest is going to work, you also might want to switch up your cardio and do something low impact. Also creatine doest overly help with recovery, stuff like gultamine and other bcaa's do, again that's for muscle. joints\ ligaments\tendons need rest and really nothing else

[Meat]

The pain is in a really weird spot. I can feel it when doing push ups but not as much doing barbell/dumbell bench. It did not stop me from doing my normal weight today but I skipped out on the dips since it caused more pain. It feels like its on the end of that little muscle that runs between your bi and tri. I think its just mild tendinitis.

Oh yea I have phewny arms Meat! Help me out! I need to catch them up with my chest/back thickness! I plan on start cutting around December so I don't have long to put on the weight! Should I work in 1 day a week on just arms shoulders? Doing chest/tri's then back/bi's/legs twice a week. I don't go overkill on those days because I feel like tri's / bi's get enough workout from the back/chest movements.

There's 2 approaches to arms less or more, usually people are doing too much for arms. Biceps are an extremely small muscle that require next to no stimulation to grow. I do 8 sets for biceps, focusing more on the brachialis(hammer curls), so something like 2 sets of incline dumbell curls, 3 sets of preacher curls and 3 sets of hammer curls that combined with heavy back movement should be more than enough to stimulate your biceps.

As for triceps, it's generally the idea is to find one big mass builder, one cable movement and some filler. your mass builders being close grip bench press, skull crusher and dumbbell extensions, then there's the various cable moments\hand placements and the fillers being kickbacks, machine dips and whatever machine that works for you.

your arms workout should almost never go over 40mins, that's with forearms

[Meat]

Gotta get cut in time for the Summer! I figure if I start at New Years I should have plenty of time. I live in Alabama so it gets warm here pretty quick.

5 months is a long diet, you should get your bf% tested and see where u need to go. you really dont ever want to let yourself go to the point that you need more than 12 weeks to get in proper shape.

[richardd]

im going to start cutting in about 3 weeks. should i take some BCAA's to maintain my muscle mass while i lose the fat, whenever i do those high rep/low weight lifts, meat? i was going to take some creatine as well, lol. but this time i want to make sure that the muscle loss is absolutely minimal within my power to do so

[Meat]

you're not going to troll me XD

[Atreides]

I wouldnt take creatine while cutting. You probably already have plenty in your whey powder and the meat/fish you eat, adding a creatine supplement will make you bloat/retain water.

The only supps I take while cutting are glutamine and green tea extract, in addition to whey/multi-v/fish oil

[richardd]

you're not going to troll me XD

DAMMIT

we were separated at birth

I wouldnt take creatine while cutting. You probably already have plenty in your whey powder and the meat/fish you eat, adding a creatine supplement will make you bloat/retain water.

The only supps I take while cutting are glutamine and green tea extract, in addition to whey/multi-v/fish oil

what kind of green tea extract do you generally take? i was thinking of just getting the regular ones at CVS lol

[Atreides]

yea just anything is fine, I buy some cheap one at gnc but I forget the brand.

[Weiing]

@Rich - best way to cut is to spot reduce. Take 5 lb dumbbells and do 20 reps for 4 sets. Do tons of crunches, and all forms of crunches, too! Also, isn't the best way to prevent too much muscle loss while cutting is just to lift?

@Lucavi - SOunds like you really just need a few days of rest.

[Gustave]

I don't think it will take 5 months but I will not be very extreme with it. I just think it will take forever to get those last 2 abs showing. I may just do a P90X and take before afters... That should be good for cutting yes?

The only "fat" I want to lose is around the lower abdomen and small love handles around the lower back. It wouldn't stand out so much but I'm decently toned/vascular in the shoulder/chest/upper ab area. I may not be able to reach my goal from genetics and what my body likes as bf%.

I may just keep down this same road. I'm getting noticeably more cut and stronger but my body weight has stayed at the same 185 for 6 months. I droped 10-15 lbs really fast at the start. Probably most from soda and baconators.

[Weiing]

Body weight isn't always the best indicator when you are trying to lose weight, anyway. I would trust measurements and overall look more than I would trust your body weight.

[Meat]

I boil a pot of cheap store brand green tea,bottle em and shove em in the fridge for the workday. It tastes like shit, but when it's cold it's entirely tolerable

[Weiing]

Just did some tape measuring and input it into an online calculator for bf%. Guess I have 21.3% bf with a +/- 2-4% margin of error. I hope for me, it's -2-4%...

Either way, still want to cut...

[Diamicles]

Just did some tape measuring and input it into an online calculator for bf%. Guess I have 21.3% bf with a +/- 2-4% margin of error. I hope for me, it's -2-4%...

Either way, still want to cut...

probably still not the best way to measure. see if you can get someone who is trained on caliper bf% measurements to do it for you, often times there are several trainers/instructors that work at the gym that can/will do it for you.

unless, of course, you want to pay for the water displacement type test, which is probably the most accurate out of them all.

[Weiing]

Yeah. Really want to do the hydrostatic body fat test...hydrostatic? hydro-whatever... It's oNLY $50...I keep telling myself that.

[Gustave]

Body weight isn't always the best indicator when you are trying to lose weight, anyway. I would trust measurements and overall look more than I would trust your body weight.

I was using body weight to compare muscle gain vs fat lose. Staying the same weight but getting more cut.

[Osede]

Just did some tape measuring and input it into an online calculator for bf%. Guess I have 21.3% bf with a +/- 2-4% margin of error. I hope for me, it's -2-4%...

Either way, still want to cut...

You will so hate me if I tell how much bf i have cut over the summer >.>
But the heat waves just hit the UP michigan last 2-3days, which my waist and weight drop close to 3lbs... Just hoping at least half of them just due to dehydration.

probably still not the best way to measure. see if you can get someone who is trained on caliper bf% measurements to do it for you, often times there are several trainers/instructors that work at the gym that can/will do it for you.

unless, of course, you want to pay for the water displacement type test, which is probably the most accurate out of them all.

I usually do both caliper and tape measurement together. However, the caliper just gave me way too low bf% reading, like 3~4% >.>
I think that it may required to do the 6 readings one, but there is nobody would wake up at 6~7am to help me take the reading in my home QQ